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<\/a>Correct footwear is essential, not only for your chosen activity but also for your foot type.<\/p>\nThere are 2 main types of foot \u2013 the high arch or stiff foot and the low arch pronated foot. The high arch foot needs a shoe with more shock absorption while the low arch foot needs support to the arch to prevent the foot from rolling in which could lead Achilles tendon, knee or hip pain.<\/p>\n
At PPASIC our physiotherapists, Gerry and Ed, can advise you on what type of foot you have and therefore the shoe that you should be buying.<\/p>\n
Call us on 01730 267645<\/strong> to book your foot assessment!<\/p>\n <\/p>\n [\/et_pb_text][et_pb_text admin_label=”2″ background_layout=”light” text_orientation=”left” text_font_size=”18″ text_text_color=”#7d78b9″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font=”|on|||”]<\/p>\n 2. Cross Train!<\/p>\n [\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n This refers to a routine involving several forms of exercise in your training programme. Sport-specific training is, of course, essential e.g. if you\u2019re training for a marathon you won\u2019t get away with just\u00a0doing Pilates! However if you only train by running your body becomes very efficient at performing the same movements and your overall fitness will stay the same. There is also a risk of overuse injuries and exercise boredom.<\/p>\n Cross training will allow you to continue exercising even with an injury or when the weather is poor.<\/p>\n Examples of a cross training programme include:<\/strong><\/span><\/p>\n Cardiovascular (CV) \u2013 running, swimming and cycling<\/p>\n Flexibility \u2013 Yoga and stretches<\/p>\n Core strength \u2013 Pilates and Swiss ball exercises<\/p>\n Strength training \u2013 weights and exercise bands<\/p>\n Circuit training \u2013 this will combine a mix of all of the above.<\/p>\n At PPASIC, our Personal Trainer, Mick<\/a>, can advise you on an exercise programme suitable for your age, fitness level and activity. We also have Pilates classes with Beth and Yoga classes with Susan to improve your core strength, posture, flexibility and strength.<\/p>\n Contact us on 01730 267645<\/strong> or via our website<\/em><\/a>\u00a0to book your appointment with Mick, Beth or Susan.<\/p>\n [\/et_pb_text][et_pb_text admin_label=”3″ background_layout=”light” text_orientation=”left” text_font_size=”18″ text_text_color=”#7d78b9″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font=”|on|||”]<\/p>\n 3. Posture<\/p>\n [\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”] Our physiotherapists<\/a>\u00a0are very experienced in treating back and neck pain or advising you on postural issues while Beth, our Pilates instructor, can help you improve your posture with a 1-2-1 Pilates session or in our classes.<\/p>\n Call us on 01730 267645<\/strong> or via our website<\/a>\u00a0<\/em>to book your appointment.<\/p>\n [\/et_pb_text][et_pb_text admin_label=”4″ background_layout=”light” text_orientation=”left” text_font_size=”18″ text_text_color=”#7d78b9″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font=”|on|||”]<\/p>\n 4. Warm Up and Cool Down<\/p>\n [\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n Everybody knows that you should warm up and stretch before exercise and cool down and stretch afterwards but how many of you do?!<\/p>\n Exercising without warming up properly, particularly in the cold weather, can lead to pulled and torn muscles while cooling down and stretching afterwards can prevent post-exercise muscle soreness.<\/p>\n [\/et_pb_text][et_pb_text admin_label=”5″ background_layout=”light” text_orientation=”left” text_font_size=”18″ text_text_color=”#7d78b9″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font=”|on|||”]<\/p>\n 5. Nutrition and Fluid<\/p>\n [\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n Your nutrition and fluid intake changes when you are training, particularly if you are exercising intensively. If you feel thirsty you are already dehydrated! Your urine should never be dark yellow, ideally it should be clear or pale yellow.<\/p>\n At PPASIC we have an in-house nutrition expert, Natasha<\/a>, who can advise on correct nutrition for your exercise programme.<\/p>\n Call us on 01730 267645<\/strong> to book an appointment with Natasha<\/p>\n [\/et_pb_text][et_pb_text admin_label=”6″ background_layout=”light” text_orientation=”left” text_font_size=”18″ text_text_color=”#7d78b9″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font=”|on|||”]<\/p>\n 6. Massage<\/p>\n [\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n Mick is a very experienced sports massage therapist<\/a>\u00a0who can help keep your muscles in optimum condition during training and after your event!<\/p>\n Call us on 01730 267645<\/strong> or contact us here<\/a>\u00a0to book your massage with Mick.<\/p>\n <\/p>\n <\/p>\n [\/et_pb_text][et_pb_text admin_label=”7″ background_layout=”light” text_orientation=”left” text_font_size=”18″ text_text_color=”#7d78b9″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font=”|on|||”]<\/p>\n 7. Seek Expert Help<\/p>\n [\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n If you have any niggles which don\u2019t go away or are getting worse ask for advice before they become a major issue. Sometimes a simple change to training is all that is required, or you may need to stop and have treatment to allow your injury to recover. The sooner you seek help the quicker you will be back on the road\/your bike\/the gym!<\/p>\n Our Physiotherapists<\/a> Gerry and Ed and our Sports Therapist Ruth are on hand to give you the best advice.<\/p>\n Call us on 01730 267645<\/strong> or contact us here<\/a>\u00a0to book your physiotherapy appointment.<\/p>\n [\/et_pb_text][et_pb_text admin_label=”8″ background_layout=”light” text_orientation=”left” text_font_size=”18″ text_text_color=”#7d78b9″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font=”|on|||”]<\/p>\n 8. Listen to Your Body<\/p>\n [\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n [\/et_pb_text][et_pb_text admin_label=”9″ background_layout=”light” text_orientation=”left” text_font_size=”18″ text_text_color=”#7d78b9″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font=”|on|||”]<\/p>\n 9. Adjust Your Expectations<\/p>\n [\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n As we get older our bodies don\u2019t perform as well as we would like! Therefore we need to be realistic as we age. So if your 20 year old sporty son or daughter challenges you to a 10km run and you haven\u2019t worn a pair of trainers for 10 years don\u2019t expect to keep up! Even if you are fit it is unlikely that you will perform as well as a much younger athlete so don\u2019t push yourself as hard as they do, you are bound to pick up an injury.<\/p>\n [\/et_pb_text][et_pb_text admin_label=”10″ background_layout=”light” text_orientation=”left” text_font_size=”18″ text_text_color=”#7d78b9″ use_border_color=”off” border_color=”#ffffff” border_style=”solid” text_font=”|on|||”]<\/p>\n 10. Allow Time to Train<\/p>\n [\/et_pb_text][et_pb_text admin_label=”Text” background_layout=”light” text_orientation=”left” use_border_color=”off” border_color=”#ffffff” border_style=”solid”]<\/p>\n Start slowly, particularly if you are not used to exercising, and build up the intensity and training time gradually. You can\u2019t run a marathon or cycle from Land\u2019s End to John O\u2019 Groats with only 6 weeks training no matter how fit you think you are.<\/p>\n
\n<\/a>Maintaining both static and functional posture is essential during your activity to prevent back, neck and shoulder pain. The spine has 3 natural curves which we need to maintain during exercise and at rest.<\/p>\n<\/a>Keeping your muscles relaxed and releasing any tension or knots will improve your performance and speed up your recovery from training.<\/p>\n<\/a>Stay in tune with what your body is telling you. If you feel pain, are tired or feeling unwell have a rest day or reduce the intensity of your workout. It is important to have at least one rest day per week to allow your body to recover and don\u2019t forget to mix and match your training sessions!<\/p>\n