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Injury prevention and recovery

  • Exercise of the Month – Hip Flexors: Lying Band Exercise

    Exercise of the Month – Hip Flexors: Lying Band Exercise

    9th June 2017

    Target Muscle/s: Rectus femoris (quadriceps), psoas, iliacus. Sets & Reps: 3 x 30 seconds or 12 reps Tempo: Isometric (hold for up to 30s), concentric (pull back for 1s, hold for 2s, return for 3s) Frequency: Twice a week strength…

  • Lower Leg Strengthening: Plantarflexion

    Lower Leg Strengthening: Plantarflexion

    28th April 2017

    Target Muscle/s: Calf muscles Sets & Reps: 3 x 12 repetitions (each leg) Tempo: isometric (hold for up to 30s), concentric (push down for 1s, hold for 2s, return for 3s) Frequency: Twice a week strength training program (or as…

  • 4 Yoga Poses To Aid Recovery After The London Marathon

    4 Yoga Poses To Aid Recovery After The London Marathon

    24th April 2017

    After the London Marathon, it is not uncommon for runners to experience tightness in the hamstrings, hips and gluteus muscles. ITBS (Iliotibial Band Syndrome) is a common overuse injury among runners. Stretching can aide recovery and further minimise the risk…

  • Exercise of the Month: Dead Bug For Runners

    Exercise of the Month: Dead Bug For Runners

    17th March 2017

    Target Muscle/s: erector spinae, obliques, rectus abdominis, transverse abdominis Sets & Reps: 12 repetitions (alternating legs) Tempo: Lift for 2 seconds, slowly lower for 4 seconds Frequency: Twice a week strength training program Rationale The ‘Dead Bug’ is a popular…

  • A Running Theme: Most Common Sports Injuries Revealed

    A Running Theme: Most Common Sports Injuries Revealed

    14th March 2017

    Physiotherapy Enquiries Are Up By Over A Third In The Past 12 Months With just five weeks left to train ahead of the London Marathon on 23rd April, the most common sports injuries in the UK have been revealed with…

  • Benefits of the Medicine Ball for Running

    Benefits of the Medicine Ball for Running

    5th March 2017

    Running is a consistency sport: the more times you run, in theory, the better you will get. Increasing the frequency of times we spend on our feet will enable our body to accustom itself to the metronomic movement of running,…

  • Doing The Sums

    Doing The Sums

    2nd March 2017

    In the quest to become better, should we more modest runners calculate the benefits from marginal gains? Running provides many people with escapism, while to others it’s the joy of the competition. We all want to be good at it.…

  • Pace Yourself

    Pace Yourself

    1st March 2017

    If you’re returning to running after an injury, make sure you learn from it so you can avoid it happening again. Every injury has the potential to teach us something about our bodies and our training. And every injury can…

  • Exercise Of The Month: Seated Calf Raise

    Exercise Of The Month: Seated Calf Raise

    3rd February 2017

    Target Muscle/s: Soleus (lower calf) Sets & Reps: 12 repetitions (each leg) Tempo: Lift for 1 (second), hold for 2, lower for 3 Frequency: Twice a week strength training program Rationale Whether for performance gains or as part of Achilles…