Whilst heavily training for my latest half marathon target time l I unfortunately injured my hip. My initial hope that it would disappear miraculously was short lived and I initially didn't know where to turn...
Sarah and Stuart helped me back to running after an ankle injury and have provided me with the support not only to get back to running, but to take my sports to the next level. Without them there would be no way I would have been able to finish my half ironman triathlon season this year, or run my marathon at the end of it. A brilliant result given I couldn't run 3 miles without my ankle collapsing when I first came to see them.
When I pulled my calf muscle I didn't think that I would be able run in the Cheltenham Half marathon, thankfully Stuart was able to help me. He provided an accurate injury diagnosis and rehabilitation plan. By following his advice and doing guided rehab in the gym I ran the half marathon and was pleased with my performance. Especially considering I didn't think I would make the start line!
Sarah and Stu at Straight Back Physio have helped me move from the point where I was regularly picking up muscle tears, to the point where I am fitter, stronger and training better than I have been in years. My injuries have been treated successfully, and more importantly for me, the underlying causes have been found and dealt with - meaning I no longer attract the nickname "Mr Glass" from my refereeing colleagues....
As a rugby player injuries are bound to occur. I should of gone to see Stuart earlier to sort out my knee ligament after I tweaked it in preseason training. He gave me expert treatment and loads of advice so that I was well aware of the time scale of my recovery and what I needed to do. Stuarts support gave me the confidence I needed and I progressed week by week. He made me well aware of supporting my knee and building strength. I built up my training and was back to full contact after 6weeks. I would definitely recommend Stuart and I still do my exercises :)
After living with knee pain for 4 years I sought help from Stuart when the pain was beginning to get too much, and stopping me from training for a big ride I had planned. I had been trying to treat my knee myself believing that I would be living with the pain for the rest of my life. Stuart instantly diagnosed the problem and in the first few weeks I made more progress than I had done in the previous 4 years....
Straight Back Physio provide a really friendly and professional service which helped me to make a quicker recovery from my injury. They taught me how to manage my body better to prevent the same injury from reoccurring. Great for ongoing treatment or the odd check up. Sarah and Stu treat everyone as an indiviual and offer what's best for them. Would recommend Straight Back Physio to anyone.
So do yourself a favour and if you only do one thing this new year to help keep your back supple and moving - Get up and schedule a walking break into your day.
Maybe make it habit to walk at lunch time, get some fresh air in the lungs. Or perhaps when you park the car on the drive of an evening go for a 15 minute brisk stroll before you get in through the front door to slide into the slippers.
Its just and idea, but maybe now with the new year, its time to make a resolution to get a little more active - for the sake of your Back if nothing else.
PS Happy New Year from the Stuart, Sarah and Francesca
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Posted by Stuart Fossella on Tuesday, December 20, 2016
Not just another Happy Christmas message? -
Training in the New Year - Tips
I was asked this question just the other day by a patient. the actual email read:
"Stuart - What are your top tips for avoiding injury during marathon training?"
Jenny - Glos
There is so much information that I could have provided Jenny with on this subject such as the standard advice on:
Easing into increased mileage.
Making sure the running shoes are comfy and fit well.
Resting well between training sessions and making sure to hydrate well etc etc
To do some training around the running that isn't running.
By that I mean, do some cross training - try the cross trainer to give the ankles a rest or have a go on a spin bike.
Try some Yoga / Pilates to aid in core strength and body flexibility.
But…My No 1 piece of advice to Jenny was...
To do some STRENGTH TRAINING to compliment all of the above.
Because Runners love to run and typically don't or won’t do a lot else (I said typically, not all).
The only method of training that might help to avoid injury is Strength Training. Strength adds resilience to muscles - and the one thing that running really does…is challenge muscles to the max!
Especially running marathons. If the average runner runs with a cadence of 160 steps / minute and they run for 4.25hrs - that's 40, 800 steps in a race / run. That’s a fair bit of force thrown through the hips, knees and ankles.
Think about that - that’s a lot of effort placed on the muscles, tendons and joints. So it only makes sense to keep these structures as strong as possible.
You wouldn't make a motorway out of sand and grit if you wanted it to last, you’d make it out of Tarmac right? So get laying some tarmac in yourself and get strong!
Just the other day I read this piece by a Sponsored Ultra Runner and Physical Therapist (That’s a Physio to us here in the UK).
Check it out…It’s not a one size fits all prescription but its a good place to start your strength training:
And for a cheeky visual summary ofThe effectiveness of Exercise Interventions to prevent Sports Injuries check this out:
Oh, but my absolute - NO 1 Tip for avoiding injury in Marathon training is...
To get current injuries and niggles checked out - there really is no point in training or beginning to train with an injury - you wont get far carrying an injury.
We’ve got a Special Offer for the New Year…a £99 Comprehensive review of your running technique, foot and knee placement by video to assess your current injuries or risk of injury…There isn't a better way to fix a running related injury - so you can run pain free again.
Posted by Francesca Carpenter on Wednesday, November 16, 2016
Tendon Pains Slowing me down
You are out at Park run or charging around Pitville having a blast when all of a sudden OUCH - something isn't right in my ankle. So what do you do? You slow down, have a cheeky stretch and probably try to run again but guess what, it still hurts.
This is exactly what a patient of mine told me last week, Or to put it in her own words -
"It's pain in my ankle that's troubling me when I'm running. I had been running without any issues, and now basically I cant run because it all hurts too much". Sue, Cheltenham.
Sue has got back into running after taking some time away from the streets and trails. She's got back into it gradually, being boringly sensible. You know 15 minutes 3x a week, building up over the next month. And that's when it happened - this niggling pain began and now 6 weeks later she can't shift it, and definitely cant run, and that's whats annoying Sue more than the pain and ache itself!
Ankle Pain in running can be caused by a few different structures but Tendonitis is the classic runners foot and ankle pain.
Tendons have definite functions and act to stabilise the foot. Some even help to keep our arches nice and upright, acting as a shock
absorber when load is put through the foot be it walking, running,
The tendon that stabilises the arch passes down
running behind the inner ankle bone to insert into the bones of the
inner mid-foot region. It is this here where patients often report pain
as it is the tendon itself which becomes inflamed and/or degenerate.
What goes wrong???
The Tibialis Posterior tendon becomes inflamed or torn. This generally occurs from
overuse or due to an increase in demand on its function as a shock
absorber e.g running further, increased impact, change in terrain.
As a result, the tendon may not be able to provide stability and support
for the arch of the foot, resulting in pain.
We mainly see this as an overuse injury but damage to the
tendon can occur acutely following a fall or ankle sprain.
More often than not, pain is on the inside of the foot and ankle and can
go up the inside of the calf.
Tenderness around the inner ankle bone and there may or may not be
Pain is generally is worse with activity – particularly high-intensity
or high-impact activities, but sometimes just with walking or standing
for prolonged periods.
What can be done!?
Fear not…there is lots that can be done to treat these symptoms and with
Rest: yep...you’ve guessed it! As with a lot of injuries, the first step
is to rest. Continuing to run on it will only make it worse and mean
you need an extended rest period in the long run. Low impact activities
like swimming and biking are OK as long as they don’t cause pain
Support/Offloading: Tape can be used to offload the tendon and
allow the inflammation to settle.
Good, supportive footwear is also
essential to help reduce the amount of strain put through the tendon day
to day which means sloppy Ugg boots are a no no!!!
However...unfortunately, rest alone won’t solve it either.
We also need
to establish and correct the underlying cause of the injury BEFORE
returning to sport.
Footwear: Look at your current training shoes. Are they the right ones
for you? Or, have they just got too many miles on the clock and your
well overdue some new ones? Unsure? why not have your gait analysed?
This will highlight if you do require additional support from your shoes
which will help your symptoms - it may be as simple as popping some
insoles into your current trainers.
Exercises: A physios’ favourite! Start gently and once the pain has
subsided, it’s time to optimise the tendons strength and ability to
tolerate load. This is key to preventing the pain coming back as you
start to up you miles again.
Return to sport: Again, like with other injuries, a graded exposure to
sport is required to break it in gently after its period of injury.
question we as therapist are so often asked is ....'So when can I run
again??' which, as sports people ourselves, we totally get!! Sadly,
there is no set recipe with this one but what is vital is that the
return is GRADUAL. Pushing it too much too soon is likely to cause the
pain to return, eventually forcing you to stop again = frustrated
Lets not let it get to this stage. If this is something that you are
struggling with we can look to set up an individualised programme based
on your current stage/level and see if there is anything else that might
need tweaking to help you on your way back to full performance!!
If you’d like more quick tips like this to help ease Sports Injuries, visit our website where you can download my free tips guide instantly: http://www.straightbackphysio.co.uk/sports
Posted by Stuart Fossella on Wednesday, October 05, 2016
Simple Coincidences and Exercises to ease Back pain
We seem to get these strange coincidences at times in treating with Physiotherapy.
All of a sudden and out of the blue we end up seeing a run of patients who complain of similar problems.
It might be a run of 2 or 3 people complaining of Achilles pain or it might be that they all complain of Knee pain.
In the last few weeks I've seen 3 separate people who have told me they have been restricted in their ability to run because of increasing levels back pain
Now there is not an awful lot that is strange about that at first glance, but what is strange is that 3 people have come in recently with the same problem.
And the similarities in what they told me are striking...
"I've always been active and enjoyed running, but a few months ago I began to feel back pain when I went out running with my friends.
It's reached the point where I can't run any further than 2 or 3 miles and I have to stop.
Now I'm scared that I won't be able to run further than 3 miles again and that I'm going to lose all my fitness.
Can you help"
Sue 49, B.Cleeve
I heard the same thing no less than 3 times in the last few weeks!
Weird how it sometimes happens.
The thing is...
I reviewed all 3 of these people in clinic and do you know what I discovered?
All 3 patients did have back pain, but not 'runners back pain', just the normal kind of symptoms that any other person may have.
It just happened that these 3 people ENJOY RUNNING.
It may have been patients who had back pain but enjoyed hill walking - just a simple coincidence!
And you know what..
Let me start by saying, yes I can definitely help.
This really isn’t uncommon… Back pain is one of the most common injuries we see here at the clinic.
We often here that the GP has advised rest and sure, even though the GP is right, that you need to rest your back. One of the worst things you can do with back pain is to rest too much and do nothing at all.
Too much rest will only end up making things worse in the long run, and equally doing nothing at all will mean that you won't ever run more than 3 miles before the back pain strikes again!
So what can you do when you have a bad so bad that it’s stopping you from doing what you want?
Treat it and Strengthen it!
Our backs aren’t made to sit for long periods of time and we need to be active to maintain flexibility and mobility and strength of the spine.
So taking part in regular mobility style exercises to increase your muscle control, using exercises like those of Pilates and Yoga will help to keep muscles and joints flexible – meaning when you do go back to doing activities like running, gym classes etc., you’ll have a strong back protecting you from more...back pain!
So what's our point?
A bit of regular exercise really does help, and a few months of perseverance means you won't be suffering with back pain anymore
For more tips on easing back pain like this, here’s free special report with 7 top tips on how to avoid back pain…
The piece potentially links weak Glutes to well... Just about everything :-)
Back pain, Knee pain, Ankle pain...
So here's the link and the Video piece with the recovering victim of Dormant Butt Syndrome - Note on her caption 10 seconds in, she 'Had' Dormant Butt Syndrome - thankfully it would seem she now has a lively Butt
Check the piece above
To all of our patients running the Cheltenham half on Sunday - good luck, you guys certainly aren't lazy Arses.
If you see our very own Francesca on the route - give her a shout - Good luck all of you
“If you have enjoyed reading this piece and know of someone else who may find this or our previous pieces interesting please forward on details of our Blog. Big Thanks :-)