Summer Holidays, More Talks and Movement Exploration.

Holiday Cover

The summer holidays are upon us and like many people Amelia and I will be taking some time off with our families. I am away this weekend Amelia will be covering the Northallerton Clinic on Friday and Saturday. Amelia will also be covering several days when I am away in August. The sessions are all available via the online booking system so get booked in! Just a snippet of the feedback I’ve had about Amelia is below and a guide to making an online booking is at the bottom of this post.

Had been getting progressively worse over 2 weeks with a bad back – saw Amelia and in one session she sorted me out . Very thorough in her assessment, excellent treatment and problem solved.

David

More Talks

After successful talks to local runners in Northallerton and Bedale, we have been asked to do a short presentation to Zest Freedom members of the Hambleton leisure centres on injury prevention and rehabilitation. We will discuss some of the causes of injury and also looking at introducing movement exploration in injury rehabilitation. Members should have been emailed an invitation and we hope to see you there. Details of the talks are below:

Ed will be at Northallerton Leisure Centre this Thursday 25th July, 18:00-19:00. Also speaking on the evening will be Alice Bullock on the topic of “Pre & Post Exercise Fuelling”.
Amelia will be at Bedale Leisure Centre on Wednesday 28th August, 18:00-18:30.

CPD, Objective Measures and Effort Faces!

Last week Amelia and I had a great catch-up and CPD session at our sports injury clinic in Bedale. We try to do this once a month, and work on various aspects of Sports Therapy, from the business side to joint assessment review (our last session was the wrist and hand). This session focussed on objective measures, in particular the use of a simple crane scale, clips and furniture lifting straps in measuring leg strength. This is as simple and effective way of obtaining a measure of the difference in strength between the right and left sides.

Crane Scale

We devised set-ups for measuring knee extension and a seated calf raise, please excuse the faces we’re pulling, but the effort was real!

This was a simple and inexpensive way of getting a measure of the force generated during the movement and applied to the lifting straps. The benefits of this set-up lie in the objective measurement of injuries such as anterior crucial ligament reconstructions and Achilles’ tendon injuries. My thanks to Eric Meira (@erikMeira) for the idea and we’re looking forward to utilising it more during future sessions.

Best wishes

Ed

Running Talk – Can We Run Without Getting Injured?

So the short answer is probably no, most of us would get injured eventually. But… there is an interesting discussion to have along the way and we can maybe reduce the risk of injury.

On Friday 22nd February 2019, I will be giving a talk at Northallerton Leisure Centre, where I will discuss running injuries and how we might reduce them. Including:

  • Training,
  • Footwear,
  • Gait retraining,
  • and more.

If you would like to attend the cost is £5, 100% of which will be donated to the British Heart Foundation (via the Rock Up In Red Ball), to help some good friends of mine in their fundraising efforts. Please let me know if you are going via the event page on facebook:

https://www.facebook.com/events/2293992394194531/?active_tab=discussion

Happy New Year & Clinics W/C 07/01/2019

Happy New Year to you all, we are looking forward to 2019 and all it may bring!

Next week I am at Leeds Beckett University examining the BSc Sports & Exercise Therapy students. Therefore I have had to change some of the clinics. I will still be in on the Saturday morning, but Amelia will holding the fort with clinics on Wednesday & Thursday in Bedale and Friday in Northallerton. Booking appointments with Amelia could not be easier via the online booking button on this page or via the Facebook page. Simply select Amelia from the “team” drop down box and her availability will come up (see below).

Merry Christmas and Happy New Year!

We’re all wrapped up for Christmas now at Ed Pratt Sports Therapy! Ed and Amelia had a great planning session yesterday for some presentations and more videos coming in early 2019 (at least one of got in the Christmas spirit!).

We would just like to say a massive thanks to all the staff at Northallerton and Bedale Leisure and HElen at The Pilates Studio Yarm for all your help and support this year.

Most of all – thank you to all the people who have used Ed Pratt Sports Therapy! Over the last year we have continued to develop our links with local clubs including rugby, hockey, football and running. We have seen and treated people from elite sport, to gym users; rugby players to ballet dancers; acute injuries to long term chronic pain and it has been our pleasure.

Merry Christmas and a happy and active New Year!

Ed & Amelia X

5 Tips to Running Your 1st 10k

The Northallerton 10k is just over two weeks away and for many it will be there first 10k. To help you prepare for the event I asked Josie to write 5 tips to preventing running injuries. The event is already full, but there will be limited entries on the day. We will be there on the day providing taping, massage and advice pre and post race, near the start/finish on the high street in Northallerton.

Training for a 10K? – Tips to prevent injury. 

Are you preparing to run your first 10K but not sure about how to do so safely? Well you have come to the right place. Below is 5 of the most common mistakes and misconceptions people make when training for a running event:

1 – Failing to warm up and cool down

It is so easy to forget or neglect to warm up and cool down before going out for a run. Warming up is vital to help prepare your body for the stress it is going to be put under when running. I would recommend a gentle jog then completing the lunge matrix, calf raises and leg swings, to get your muscles prepared. Not only will you find the warm up will help prepare your body for the training session it will also allow you to get in the right mind set for the run ahead. Cooling down after the run will allow you to gradually reduce your heart rate back to normal and stretch out you muscles.

Lunge matrix – (Credit: Coach Jay Johnson).

2 – Incorrect footwear

IMG_4806

A lot of you (including myself) may have a trusty pair of trainers which you have worn to death but just can’t seem to part with them. When our trainers start to wear out they lose the shape and support which we need to prevent injury when running.

When it comes to choosing some new trainers I understand there are many different types and deciding which ones are best for you can be tricky. Personally my best advice is to go to a running shop and get a good pair of trainers to suit you, go for comfort first, then work from there. Trust me you will thank me later.

3 – Increasing milage too rapidly

So you’ve finally decided to enter your first 10k race, but now it’s getting closer to the event your 3 and 5k training sessions just aren’t going to cut it anymore. A lot of you panic (I myself have fallen victim to this) and jump straight into 10k training. Though doing this you are putting a lot of stress on the body

In the sporting world there is a basic rule stating you shoulder increase your training session or weekly mileage by 10% only. Personally I think this is a good rule to follow making sure you gave yourself adequate recovery time in-between each training session.

4 – Ignoring any little niggles or twinges

The majority of us will have little niggles and twinges from time to time especially when starting out running and it’s important to understand that REST is not always the answer. Although for a lot of injuries this will help in the first instance; when you get back out running the injury will more than likely re-occur and get progressively worse. This is because there is usually a reason for the injury occurring in the first place; whether it be bad running technique, a muscle imbalance of even an incorrect training program. This is why it is important to get any niggles of twinges checked out as soon as you feel them occur in order to prevent them from advancing into a more serious injury.

5 – Neglecting strength training 

So you’re doing everything by the book; wearing the correct footwear, warming up and cooling down before each session, increasing your running distance and speed slowly and giving your body enough time to recover in-between, yet your still getting little niggles and twinges. Why? Well it’s rather simple, you need to incorporate some strength training into your program. This is because if your muscles are weak more often than not they can’t take the demands we put on our bodies when running.  Don’t panic, strength training doesn’t always have to mean lifting heavy weights, in fact using your own body weight is one of the best forms strength training you can do. Exercises such as calve raises, Nordic curls and bridges are excellent to incorporate into your training. As an added bonus you will also find that strength training not only helps with injury prevention it can also contribute to your overall running performance.

So to conclude: Make sure you warm up and cool down after a running session, get yourself a pair of good running trainers, increase your mileage at a steady pace giving your body enough time to recover, get any niggles of twinges checked out, incorporate some form of strength training into your program and most importantly ENJOY YOURSELF.

Thanks Josie Grieve.
Sports Therapist

Mugshot Josie

Josie Grieve (MSST)


Josie works out of the Yarm clinic every Tuesday. To book an appointment you can easily book online here.