Just a quick post to let you know that the cost of sessions will be changing with effect from the 1st April 2019. The various costs of sessions can be found here.
Sessions with either Ed or Amelia include:
– Injury examination & assessment.
– Tailored rehabilitation to suit your needs and get you safely back to your chosen sport / activity as soon as possible.
– Bespoke exercise programmes, with video tutorials, and a free app so you can log your sessions.
– Follow up contact once you have finished your treatment / rehab to ensure your recovery is still progressing as planned.
– 12+ years of experience in treating sports injuries and working with athletes.
– Easy, quick online booking, with appointment confirmation and reminders.
– Both Ed and Amelia are members of The Society of Sports Therapists.
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.
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
Josie Grieve (MSST)
Josie works out of the Yarm clinic every Tuesday. To book an appointment you can easily book online here.
So I’m really excited to announce that I’ll be opening a new clinic in January. It will be located at The Pilates Studio Yarm and it will be great to be working with owner, Helen Smith and the other Pilates instructors. We are still finalising days and times, but these will be updated on the website and Facebook etc once they are sorted. Below are links to the Google Maps page and The Pilates Studio Yarm website can be found here. The new clinic does mean that I will unfortunately have to close the Thirsk clinic and I would like to thank all the patients that I have seen there over the last few years. You are of course more than welcome at any of the other clinics, but there will be no Thirsk clinic from the New Year.
New Therapist –Josie Grieve (MSST) will be working with me at Yarm and it’s great that she is going to be able to help out. I first met Josie when she came to do her work placement with me at Northallerton Rugby Club and was really impressed and Josie has since helped me out with some event massage. Josie is a qualified acupuncturist as well as a Sports Therapist. Take a look at her profile here.
This is just a quick post about running training partners and follows on from my last post on training programmes. From personal experience having a training partner is great, whether its running, cycling or gym workouts. Benefits include:
Increased motivation to train,
Increased commitment to training plans,
Most of all, greater enjoyment of the sport you love (or are commited too!)
With the recent increase in runners through the clinic, due to the start of a new season and training for marathons, I have seen injuries that, although might not have been as a direct result from training partners, may have been influenced by them. As the title of this post suggest the problems arose from running at either too quick or too slow a pace to suit them. When running with someone else there is pressure to match their pace, which can effect your running style and therefore the stress on the body. Also, anthropometric variations (body shape, height and mass measurements) mean that you may not have the same running pace as your training partner.
Below are some tips to help reduce the risk of injury when training with someone else:
Work out your own pace (average min/mile),
If they are better at a particular aspect of running ie uphill / downhill, let them go ahead and catch up again on the flat,
Do some of your training on your own, at your own pace.
Another option, which is very popular is to join a running group or club. Here you will find many like minded people of all ages and abilities, making it easier to run at your own pace. These clubs are usually already organised into slow, medium and fast groups. There are several local running clubs and some of them are listed below, if yours isnt on there and you would like it to be either put the link in the comments box or send it to me and I’d be happy to update the post.
With the new cricket season just around the corner and nets practice already underway (Bedale, Thirsk, Darlington and Northallerton), I thought I’d share a few pointers on cricket related injuries and their prevention.
A International SportMed Journal Review (2001) found that most cricket injuries (33-66%) occur during bowling and most were acute (sudden onset) rather than acute on chronic or chronic. The study found that 24-30% of the injuries were recurrent from the previous season and 23-37% reoccurred within the same season. Other studies have shown that younger teams members are more at risk of injury when fast bowling. Therefore, the most at risk members of the team are the young, elite fast bowlers.
Below are three key tips to help prevent injuries in cricket?
1. Preseason training is key making sure that you gradually build up your pace, allowing your body to adjust after the off season.
2. Flexibility and stability exercises for the shoulder can help and should be a part of you preseason conditioning programme.
3. You need to address any injuries that are still niggling from last season, so you performance is not affected in the next.
The above tips assume that the correct protective equipment is worn. An article in the British Journal of Sports Medicine (2008), showed that head injuries in junior cricket dropped from 35% to just 4% of all injuries in the 2004/05 season after wearing helmets became mandatory.
I hope the above helps and you have a great season!
1. Shaw, F and Finch, CF (2008). Injuries to junior club cricketers: the effect of helmet regulations. Br J of Sports Medicine, 42, 437-440.
2. Stretc£h, RA (2001). Epidemiology of cricket injuries. International SportMed Journal , 2:2, 1-7.