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If you want to avoid an injury consider a PREHAB

What if you could look into the future and predict an injury before it happens…… It’s not as far fetched as you may think!

Most running injuries are preventable if you identify your individual risk factors like poor posture, key muscle weaknesses, inflexabilities and faulty movement patterns and then address them before they cause a injury

To find out more how a Prehab Assessment could benefit you give us a call today!

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Offer open to all registered charity runners. Massages can be used pre and post run.
Terms and Conditions apply
Call 020 8907 7666
for the details

What to do in the first few days after an injury

Following an injury don't do anything that reproduces your pain for the initial two or three days. 

After that, you need to get it moving or other problems will develop.

Our physios can diagnose your problem and give you a clear indication of your best course of action.

Researchers have found that in most cases early physio intervention for acute soft tissue injuries is very beneficial  
Ice should be applied for the first two or three days following an injury such as ligament sprains, muscle tears or bruising.

Apply ice for 20 minutes every two to three hours for the first few days until the "heat" comes out of the injury.

Always place a cloth between the ice and your skin.
Avoid heat (and heat rubs) in the first 48 hours of injury. Heat will encourage bleeding at the site of the injury if used too early.

Apply heat with a heat pack for 20 minutes a few times a day to increase the blood flow and hasten your healing rate.

Heat will also help your muscles relax and ease your pain.

This brief guide is only for general information. If you are at all concerned about any aspect of your injury you should always seek medical advice. For free injury specific advice Contact us>>>
Running doesn't seem complex, putting one foot in front of another seems simple as sport goes .... yet this repeated movement often sets up a chain of problems from your head right through to your toes.
If you want to feel like a PRO ... then we'll treat you like one!

If you are out of alignment at either end of your body than the whole of your body can be affected. Anyone experiencing pain or discomfort should refrain from running and get assessed before a simple problem turns into a complex one.

Some common running injuries are shin splints, tendonitis and stress fractures which typically fall into the overuse category and can be avoided. Common causes of these injuries include:

* Inappropriate training schedules
* High or sudden increase of mileage
* Insufficient rest between sessions
* Wrong choice of footwear

Tips to help reduce risk of injury

Follow a properly structured training programme.
* Warm up and stretch muscles before and after each run
* Gradually increase mileage
* Vary your distances and speed
* Include sufficient rest days in your schedule

If you experience pain find the cause.
* Do not run through pain
* Seek medical attention if pain persists

Get professional help to determine your biomechanics.
* Do you have flat feet or arched feet?
* Be aware of your shoe requirements, e.g. do you over-pronator or supinate?
* Don't believe that price and shoe quality are related

Choosing a suitable pair of shoes can be very confusing. Running shoes are subject to very powerful advertising by large, well known manufacturers and major retail chains who in general do not have the specialist expertise . Always buy your shoes from a dedicated running shop who have the expertise to advise you on what's bio-mechanically right for you - as opposed to what is in fashion!

Don't let the side down, get fast access to expert treatment, just like the PROs do!
SERIOUS ABOUT SPORT?
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Take your first step on the road to recovery today!
Call 020 8907 7666 ... Email harrow@anatomie.co.uk