24

January

Facebook Live- Children’s Heel Pain

Facebook Live 23rd January 2020

One common cause of heel pain in children is known as “severs” or calcaneal apophysitis. This injury is caused by an inflammation of the growth plate that sits at the back of the heel bone. In children this is largely caused by their rapid growth rate, causing the shin bones to grow faster then what the calf muscle can keep up with, which results in tension, pulling and agitation on the growth plate. This will generally be seen in the very sporty and active kids between 8-12 years old. If

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17

January

Facebook Live- School shoe tips!

Facebook Live 16th January 2020

It is that time of year again when its back to school. Its crucial to get your kids fitted into the correct shoes that they will be wearing everyday.

Here a a few tips to remember

1- Get the shoes fitted correctly. Our guide is make sure there is 1/2 to a full thumb width of room at the end of the shoe. Firstly to allow growing room but also to make sure their toes aren’t pushing against the end

2- Look for velcro, buckles, laces or straps. Something that

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08

January

Facebook Live- New Years Fitness Resolutions gone wrong; Going to hard to early

Facebook Live 7th January 2020

This time of the year people try to take control of their life and do something they’ve wanted to do for a while with their exercises; get fit, start to exercise more, get on top of their diet. We also find that after a couple of weeks, or months, people start to lose motivation and fall of their diet and exercise goals. We have found that there are two major reasons for this drop off. Number one is that they have made the goals too big,

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20

December

Facebook Live- Why running quietly is important!

Facebook Live 17th December 2019

Our tip for today is run quieter and lighter. Some of you may recall Newton’s 3rd law of motion: Every action has an equal and opposite reaction. If we apply this to running for example, the harder we hit the ground, the more vertical ground reaction forces are generated and sent back to our joints and the rest of the body. Our aim is to move forward so if the force is generated back to us, it’ll push us up rather than propel us forward. So

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13

December

Facebook Live- How cycling may actually hurt your knees

Facebook Live 13th December 2019

Cycling and could it be potentially bad for your knees?

Cycling is a low impact activity to stay fit and used as an alternative to running to reduce the impact on your shins and feet. Although there isn’t much vertical ground reaction forces onto the feet with cycling, the constant repetitive motion could place more stress onto your knees instead. The average cyclists would do about 5000+ revolutions per hour and the most common injury for most cyclists is overuse; Riding too hard, too soon and too

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04

December

Facebook Live- Treadmill running vs outdoor running

Facebook Live 3rd December 2019

Treadmill vs Outdoor running:
– Treadmill running
With running on a treadmill, it makes it a lot easier to run since the belt is essentially moving for you and you’ll be heading in a straight line. As opposed to running outdoors where you’re having to jump/hop around a lot more over curbs, darting to the side to dodge people and run up and down hill as well.
Running on treadmills have been found to absorb a lot more of the impact forces onto your heels and reduce the stress

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15

November

Facebook Live- Nike Vaporfly the Sub 2hr Marathon Shoe

Facebook Live 14th November 2019

Currently in the running world, there are controversies regarding the racing shoes made by Nike. According to research, the nike vaporfly 4% and Nike Vaporfly next % as the name suggests, has shown to reduce energy expenditure by 4% when running. Now some of you might be thinking 4% isn’t much, but the most recent prototype “Nike AlphaFLY”, built specifically for Eliud Kipchoge to smash the sub 2hr marathon time, at the INEOS 159 challenge, became a success. Based on the current findings, 3% of the

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06

November

Facebook Live- 5 Things extra to address tight calves

Facebook Live 6 November 2019

5 extra things to do for runners with tight calves

Strengthen them! its suggested that tight calf muscles can often be due to weakness
You can change reoccurring calf strains and tightness with developing adequate calf strength – body weight double leg calf raises are a great way to fundamentally build up your calf muscle strength and you can progress that to single leg for a challenge for the gastrocnemius. For the soleus, try a wall squat and simultaneously raising up onto your toes and holding
As a guide, build

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01

November

Facebook Live- The top 4 Rehab Tips for your sore Achilles

Facebook Live 29 October 2019

4 Rehab Tips of Achilles pain
1- Footwear – Try to find shoes that have a higher heel height. This means having the height of the heel higher then the toes. Think about the exaggerated example of being in high heels. The goal of this is to limit the strain and stretch going through the Achilles tendon.  In running shoes this height will vary between brads and between models, so make sure you do your research and ask for help to get your shoes fitted properly, ideally looking

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