Welcome to our new Sports Therapist, Amelia Gill!

I’m really pleased to announce that Amelia Gill is joining Ed Pratt Sports Therapy! I’m really excited to be working with Amelia, she brings with her a great work ethic and patient centred focus. Amelia spent some time working in the clinics as a student and for me it was a no brainer, when she applied after she had qualified. Amelia graduated with a masters degree in Sports Therapy in 2017, which she completed whilst finishing her time in the military.

Amelia Gill Headshot

Amelia Gill, MSc, MSST

Amelia served 6 years, with 4 as a physical training instructor, she therefore brings with her a wealth of knowledge and experience in exercise prescription. Take a look at her full bio on the about page.

Amelia will be starting officially in September and working out of the Bedale clinic two afternoons a week. Before the official start she will be covering a couple of days for me whilst I am on annual leave – Friday 10th August at Northallerton and Wednesday 15th August at Bedale. The slots are available via the online booking portal.

Sports Therapist Required!

Job Vacancy: Graduate Sports Therapist / Physiotherapist

Organisation: Ed Pratt Sports Therapy

Salary: To be negotiated.

Location: Northallerton, Bedale, Yarm areas.

Position: Part-time, associate Sports Therapist

Closing Date: Friday 13 October 2017

Job Description:

An exciting opportunity has arisen for a graduate Sports Therapist / Physiotherapist, working alongside an experienced sports therapist in both the clinical and pitch side environment. The therapist will be required to help in the development of three busy clinics and therefore must be flexible and available for evening and weekend work. The successful candidate will also be required to provide match day cover for a local rugby team and as such, a pitch side first aid qualification is essential and a sports trauma qualification desirable.

Candidates must be able to demonstrate excellent interpersonal skills, patient communication, moving & handling skills, strong exercise prescription and manual therapy skills and a patient centred approach to rehabilitation.

Ed Pratt Sports Therapy is a well established sports therapy business in the local area with an excellent reputation. The successful candidate will initially be working part-time, but opportunities are a available for further hours based on performance and feedback. In-house CPD takes place on a regular basis.

How to apply: email CV & cover letter (demonstrating why you are suitable for the post) to ed@edprattsportstherapy.com.

Goodbye and Hello

Mugshot JosieFirst the sad news. Unfortunately, we say goodbye this week to our sports therapist Josie Grieve who has been a great part of the team for the past year. Josie is relocating and we would like to wish her all the very best for the future. She will be missed.

lucy-walker-headshot

Next the good news! Lucy is back from her snowboarding holiday – injury free too – and will be back working in the Bedale clinic this Thursday. It was great to get some excellent feedback regarding Lucy over the last week and she has made a great start to working as part of the team. With marathon season just around the corner, now would be a great time to get booked in and get those niggles seen to.

Appointments with Lucy are available at a discounted rate of JUST £20 until the end of January 2017. Get in quick and get your session booked.

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

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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.

10 tips for starting exercise safely in the New Year

I’ve seen it regularly on Twitter and Facebook, where people are announcing a time for change and to get fit again. I’ve also seen several posts about how it’s not necessarily a good time to make a New Years resolution. In reality does it matter whether it is a good time or not? This is the time of year where people are looking forward and want to make changes after the binge eating of the Christmas season.
So with this in mind, I thought that I would post 10 simple pointers, which may help keep you injury free and motivated, if you are someone who is starting exercise after a long break:

1. Take it steady

– Start slow and gradually increase your exercise volume. I regularly see people who have “caught the bug” and don’t want to stop or done way too much too soon. We would would love to see a nice linear progression, but the reality is often much more complex.

Recovery_Meakins

Credit Adam Meakins, @AdamMeakins, http://www.thesports.physio.com

2. What are you trying to achieve?

– For some people goal setting can be really helpful, but keep it realistic and start with bite sized pieces. You can always adjust them if they are too easy.

3. Listen to your body

– I say this quite often, but it’s your biggest clue to something going wrong. Yes the exercise will be/should be tough, but you should also be recovering in-between sessions, if not you may need to reduce the intensity or take a longer rest.

4. Make a plan, but a flexible plan

– Once you’ve made your goals, make you’re plan. When is your time for exercise going to be? With our busy lives, it can be hard to fit stuff in, so make time for yourself. Having said that I quite often see injuries where people have been unwilling to deviate from their plans, where a rest week/low mileage week might have been all they needed.

5. Exercise with a friend

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Ullswater Trail Race

– This can be a fantastic motivator, if you’ve made that commitment to exercise, you’re less likely to skip a session.

 

7. Measure your progress

– Again this can really help to motivate (can also go the other way if things aren’t going to plan), but think about what you are monitoring. If it’s just weight loss, there are quite often other improvements in fitness before you will see much change in your weight. So do you see a reduction in your Rate of Perceived Exertion (RPE) for a particular exercise, can you do more reps/walk/run/cycle further in a given time?

6. Use an app/technology

– I quite often suggest apps such as the “Couch to 5K” running app as a way of gradually increasing running volume. Other apps such as Strava, Endomondo or MapMyRun can also be useful to help monitor progress or log activity.

8. Diet and exercise go hand in hand

– After the excess of Christmas, this is important to recognise, but I’m not suggesting you need to jump on the newest fad diet out there. Look at what you eat and be honest with yourself, make small changes first and then build on these improvements.

9. Don’t put too much pressure on yourself

– Enjoy it! Find an exercise that you love to do and getting fit becomes so much more enjoyable. It should still be hard work though!

10. Keep it simple

– All of the above is so much easier if you keep it simple, find your way to exercising and fitness. I am a firm believer that there is a form of exercise out there for everyone, you just have to find yours.

On a final note: If you already have a niggle or injury which you feel is holding you back or even preventing you from exercising, get it checked out. At Ed Pratt Sports Therapy we can work with you to help prevent injuries, as well as treating current problems, with the aim of getting you back doing the exercise/sport you love.

Let me know what you think of the above tips and if you have any to add, which you think others will find useful add them to the comments box below.

Changes to the cost of services from April 2015

Firstly apologies for not getting this post out sooner.  Just to let you know of the changes to the cost of the different services offered at Ed Pratt Sports therapy. For full details click here.

But it’s not all bad news!  If you are a member of one of the clubs/organisations below, let me know at the time of booking and discounts are available (you may need proof of membership).

  • Northallerton Rugby Club
  • Bedale and Aiskew Runners
  • Northallerton Swimming Club
  • Bedale Football Club
  • Northallerton Hockey Club
  • Hambleton, Bedale and Thirsk and Sowerby Leisure Centre Staff

I am fully qualified to assess and treat sporting and occupational injuries, you do not have to me a sports person to visit the clinics. I am a member of The Society of Sports Therapists.

Society Member CMYK Logo