New staff member

  Introducing our new physiotherapist BENJAMIN LEE

  Ben recently joined our team on Monday 21st February.

  Ben who orginates from the Southern Hemisphere is qualified in   musculoskeletal physiotherapy and acupuncture.

Running the London Marathon

Sunday 17th April 2005 sees the London Marathon. Most of you will be well into your preparations whether that be following a rigid schedule or running when you can or feel like it.
At this stage as physiotherapists we see the people who have run or jogged into problems. These are many and varied.

Unfortunately many of us are not designed with a suitable body or don’t have good running technique for marathon training, so a ‘one programme fits all’ does not work. Fortunately, this doesn’t prevent training and running the distance.

I recommend that when you start to get into your longer (10 mile plus) runs that you cut down the frequency of runs, i.e. don’t increase your mileage per week until your legs are recovering from the increased intensity.

Also plan a schedule counting back from the marathon, with no long runs 2 weeks prior to the event and trying to equispace your increments in mileage up to the date.

Remember to schedule a few weeks where increasing pace is the goal.

GOOD LUCK!

Physiotherapy in London's Square Mile
  PILATES CLASSES WITH TESSA SMALLEY - WEDNESDAYS

2.00 - 6.00pm (1:1 sessions)
30 Minutes - £30.00 1 Hour - £50.00
6.30 - 7.30pm (4:1 class)
1 Hour Class - £18.00
(Please note 1st appointment must be 1:1 session)
Please wear comfortable clothing

Benefits of Pilates
  Pilates aims to connect the body   and mind working on a focused   deep level, strengthening the core   postural muscles to help develop   correct alignment. The exercises   tone and stretch the body with   emphasis on breathing and   relaxation thereby relieving stress   and promoting a sense of well   being.

  Pilates is suitable for all ages and   levels of fitness and can be used   for injury prevention or to help treat   ongoing problems either   alongside physiotherapy treatment   or as rehabilitation.

Whatever your reasons for participating in Pilates the benefits will transfer to all aspects of life both mental and physical.

  By Tessa Smalley - Pilates Instructor

Guide to Safe Gardening and DIY

  Although gardening and DIY are not sports, they are still hard work.
  Complete those jobs around the house and garden safely by following the advice below.

Before you begin...

  Warm up

• Protect your body with some simple stretching exercises.
• If you suffer from back pain, reduce the risk of aggravation by limiting the periods of intensive physical labour and alternate jobs. Wear suitable clothing
• Wear comfortable clothes that allow you to move around easily.
• Never go barefoot whilst working in the garden or the house. Wear sturdy, solid shoes that protect and support your feet. Keep long hair and jewellery out of the way.

  Have the correct tools for the job

• Well-designed tools can help prevent back pain so look for equipment that suits your height and build.

  Plan ahead

• Home improvements can take far longer than anticipated. Many injuries occur because we are tired or over-doing things, so set realistic timeframes and don’t be tempted to cut corners to try and rush a project through. Identify potential hazards
• Beware of uneven steps, slippery paths, broken paving slabs and loose carpet. If you are working in the loft, or on the stairs, make sure there is enough light for you to be able to see what you are doing.

  Know your limits

• Accept that if a job is too demanding, it would be safer to get help.

Things to think about while you work...

  Lifting

• Don't try to lift too much at once and remember to keep the load close to your body. Keep your stomach muscles pulled in, bend with your knees (not with your back) and push up with your legs.
• If an object is too heavy for you, use a wheelbarrow or a trolley, if appropriate, or ask someone to help.

  Use equipment safely

• Tools and equipment are designed to take the strain out of home improvement projects, as long as they are used properly and you remember to think about your posture.

  Don’t overdo it

• Listen to your body and stop work immediately if you notice aches and pain set in. Set realistic timeframes for projects and give your body a chance to recover by taking regular breaks and drinking plenty of water.
• Following prolonged bending, stand up, put your hands on hips and bend backwards.

  Tidy up

• Don't put off tidying up at the end of the day. Tools left lying around can cause serious injuries. Be especially vigilant if there are children or pets in the house or garden.
• Store tools in an orderly way so that they are easy to retrieve.

  Relax

• A little mild, non-impact exercise such as walking or swimming will help your body to cool down and can help ward of post exercise muscle soreness
• Place a cushion between your lower back and a chair this will help support the natural curve in your spine and relieve tension.