For those of you looking for a Pilates book to practice your exercises at home in between classes - This book was written by the Physio-led Pilates institute I'm a member of:
The Australian Physiotherapy and Pilates Institute (APPI), headed up by Physiotherapists Elisa and Glenn Withers.
A well written book with lots of photos.... I highly recommend it!
Many exercises will be familiar to my class regulars... worth adding to your Christmas Present List : )
To order direct from the APPI.
Have you ever had a running injury?
The onset of back, hip, knee, ankle or foot pain can be all too familiar for many runners, especially when increasing their volume of running.
A half hour run can equate to 6,000 steps. So when increasing that to 3 times a week, maybe for 45 mins each run, you're looking at 27,000 steps a week.
......Suddenly an imbalance or compensation of your running style can take its toll and pain/inflammation results as a ligament joint etc is overloaded.
At this point rest is key. - Don't run through pain.
But once the pain 'the symptoms' have settled, the pain may unfortunately return when you re-start your training. Its therefore crucial to ask (and find out) 'What was the cause of the pain?'
A Physiotherapy assessment of your running style, biomechanics and functional testing of important muscle groups can be key. As can making sure your training program is realistic, and suitable for your level of running and fitness. If you've only been running for a few months, a program that is increasing your mileage on a weekly basis may not be for you! Having rest days from your running is vital. Even if you're not getting any issues with your running - let your body recoup!
Finally good footwear is also important. Getting the right running trainers to suit suit your foot mechanics can really help with aligning your legs and back when you run. Specialist running retailers can help you here. In Worthing I'd recommend RUN, near West Worthing Station, they know their stuff.
As a Physiotherapist I've been working with Runners for 15 years, and would like to thank Mike Antoniades of 'The Running School' for an excellent course this weekend on 'Rehabilitation of Runners'. Always good to learn new approaches from such knowledgeable Individuals.
Happy Running, and remember to listen to your body, as much as you listen to your MP3 : )
Claire
Physiotherapy Assessments are available at our clinic room near Worthing station.
Please contact us for more details or to make an appointment.
I just had to share this fantastic approach to promoting/educating us on pelvic floor exercises. Women's health Physiotherapist Elaine Miller aka. 'Gusset Grippers' uses stand up comedy to break down taboos and help spread the word on doing your exercises!
Please click here to watch her fringe festival performance.
A brilliantly factual but very funny performance on why and how to work our pelvic floor muscles to help reduce/ avoid incontinence, thus improving activity.
Gusset Grippers website also has info on how to do pelvic floor exercises.... and the pelvic floor doesn't just keep us from leaking... it also works as a (set of) deep stabilizer muscle to help our core stability.. hence why I always cue them in my Pilates classes!
Go Gussie, and a big thank-you from 'Susses Physio Pilates' for putting your work out there for us to share : )
August 2015
We take a look around an empty commercial premises in South Street, Tarring.
We take measurements and work out what would go where...
We're excited at it's potential, so put we put in a 'Change of Use' application with the council...
Mid November 2015
The 'Change of Use' is granted.
We finally take the keys to the premises and meet with our builder, John.
Work gets started the next day... Go John!
End November 2015
Stud walls are up, the plasterboard is in place.
It is starting to take shape and we can now see how it will look.
Early December 2015
Our 'Grand designs' hiccup moment...
We ask John the builder 'Can we knock through to create a door please?'
'Sure' he says. Then he calls us a couple of hours later 'It could take a little longer than expected. It's a tiled double bricked wall behind the plasterboard, oh and it will need a concrete lintel.'
Mid December 2015
The kitchen goes in, the internal doors and windows get hung, and the first coat of paint gets rolled...
2 Weeks to Christmas 2015
The kitchen get the final touches, the last coats of paint go on and the carpet fitters are in.
16th December 2015
Reception and Clinic Room 1 are complete and welcomes its first clients before Christmas!
We're beaming as the fascia signage goes up.
Between Christmas & New Year 2015
The last of the flooring is laid in the Studio & Clinic Room 2... almost there now!
January 2016
We opened our doors at the start of January with everything ready.
All the building work completed - Fabulous job, Thank you John & Des - Marlborough Carpentry Contractors
The internal and external window designs all finished - Thanks you Alan - Peter Signs
Massive thanks also to:
Marshall's Carpets in Worthing (Carpets & Vinyl Flooring)
Village Interiors in Ferring (Kitchen)
Friends and family for all your support; Nick for your excellent painting skills, Joy for your patience with the Wallpapering and Mark & Tony for your muscles during the moves of the heavy couches and other equipment.
It has been a bonkers journey, with some seriously late nights placing orders, deciding colours/ materials, long days painting, laying floors and building so much furniture. It's been hard work, but what an achievement!
Finally, but by no means least... huge thank you goes to our fantastic and loyal clients who have supported us throughout. Without you, none of this would be possible.
