More Active More Often! (Part 2)

By Aileen Ross, Sports Therapist and Pilates Instructor at Halos Clinic

Following on from our last post about the new trim trail and Get Fit Club at Holland Sports.  We wanted to share why exercise and taking part in an outdoor group fitness sessions can be good for both your mental and physical well-being.

 attribution to  PrimalPlay.com  for this graphic

attribution to PrimalPlay.com for this graphic

We already know that exercise has many health benefits including improving sleep and mood, boosting sex drive, and increasing energy levels and mental alertness. 

What about exercising in a group vs on your own? Studies found improvement in perceived stress levels and quality of life — mental, physical, and emotional when participating in group exercise vs an improvement in only mental quality of life when exercising solo! (1) (2)

It has also been found that in synchronised group exercise individuals experience higher pain tolerance, researchers believe this is related to a higher release of endorphins and as a result it can increase performance. (3)

The physiological benefits of regular activity should not be underestimated and include maintenance of independence and wellbeing as well reduced risk of chronic conditions such as:

  • Development of heart diseases 

  • Back pain

  • Osteoporosis 

  • Stress and depression

  • Diabetes

  • As well as reduction of premature death (by 20-30%) and falls in older adults (4)

The NHS recommends 150 minutes a week of moderate aerobic activity or 75 minutes a week of vigorous exercise to maintain health and reduce risk of chronic health conditions. 

If you feel inspired to boost your physical and mental well-being and want to to be 'more active more often' come along to a free taster session on 24th November at 11am. Members of the Halos Team (Aileen Ross & Freyah Tidswell) will be running the session along with other local volunteer fitness professionals.

For more information or to register your interest please visit the club’s Facebook page https://www.facebook.com/HollandSportsGetFitClub  or email getfit@hollandsportsclub.co.uk 

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References

1. Social Bonds and Exercise: Evidence for a Reciprocal Relationship

Davis A, Taylor J, Cohen E (2015) Social Bonds and Exercise: Evidence for a Reciprocal Relationship. PLOS ONE 10(8): e0136705. https://doi.org/10.1371/journal.pone.0136705

2. Yorks DM, Frothingham CA, Schuenke MD. Effects of Group Fitness Classes on Stress and Quality of Life of Medical Students. J Am Osteopath Assoc 2017;117(11):e17–e25. doi: 10.7556/jaoa.2017.140.

3. Philip Sullivan & Kate Rickers (2013) The effect of behavioral synchrony in groups of teammates and strangers, International Journal of Sport and Exercise Psychology, 11:3, 286-291, DOI: 10.1080/1612197X.2013.750139

4. Warburton DE, Nicol CW, Bredin SS. Health benefits of physical activity: the evidence. CMAJ. 2006;174(6):801-9.

 

More Active More Often (Part 1)

 By Aileen Ross - Sports Therapist and Pilates Instructor at Halos Clinic

Counting Steps and reaching fitbit targets has become somewhat of an obsession for many of us.   The NHS guidelines for adults say that we should be active daily and over the course of a week, activity should add up to 150 minutes (2.5hrs) of moderate exercise.   If you are currently inactive 150 minutes a week of moderate exercise may seem daunting and you might not know where to start especially if you don’t like fitness classes and gyms.   Exercising outside in the winter is not always easy (or fun) especially as the ground is often wet, boggy and muddy.

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In 2016 members of Holland Sports Club started fundraising for the new trim trail and in 2018 one of their members was inspired to set up the Holland Sports Get Fit Club (HSGFC); a free community club to help local people get active more often.  Using the new trim trail at Holland Sports and the facilities at Mill Lane Recreation Ground, the club is run by a dedicated set of volunteers and qualified fitness professionals, including Aileen Ross (our Sports Therapist) and Freyah Tidswell (one of our Osteopaths).  The club will be offering free weekly community training sessions, stretching and health advice.  

 

If you want to start being more active come along to the opening of the trim trail on Saturday 24th November at 11am; the Get Fit Club will be offering advice and running a taster ‘get fit’ session. 

 

For more information contact getfit@hollandsportsclub.co.uk

When can I return to running after baby?

By Emma Brockwell - Specialist Women’s Health Physiotherapist

This is a question I get asked in clinic all the time. The majority of women I see, post baby, want to run. I get it! I love running. Running is seen as a sure way to lose weight, it is the easiest type of exercise to ‘fit in ‘around your new baby and it is an enjoyable, popular way to exercise that makes you feel like you again. However, pregnancy places untold demands on your body and weakens your core (made up of your diaphragm, pelvic floor, multifidus (deep low back muscles) and your transversus abdominals (deep tummy muscles). These muscles need to be strong and working together to withstand the forces put through your body when you run.

WHAT ARE THE SIGNS THAT I AM NOT READY TO RUN?

  • If you ever leak urine or have faecal urgency

  • If you experience pelvic or lower back pain

  • If there is bulging, straining, protrusion or doming anywhere on or from within your abdomen or vagina

WHAT WILL HAPPEN IF I RUN TOO EARLY OR HAVE THESE SYMPTOMS?

There is a chance that if your body is not ready for you to run then you could suffer with the following:

·         Pelvic organ prolapse

·         Urinary / Faecal incontinence

·         Diastasis Recti (mummy tummy)

·         Dyspareunia ( pain during sex)

·         Low back pain or other musculoskeletal injures.

SO WHEN SHOULD I RUN?

It has long been considered that once you have seen your GP at 6 weeks then you have the green light to run. This is a very ‘antiquated’ guideline which is currently under review. 6 weeks in general is considered too soon to return to running or high impact. You have to be strong to run well due to the demands placed on your body. After baby you have to heal (regardless of delivery) and then strengthen. This will take longer than 6 weeks.

I recommend the following:

Your body needs time to heal if you have any of the signs mentioned above you should not run.

Pelvic health physiotherapists do not recommend return to running for a MINIMUM of 12 weeks regardless of delivery.

At Halos clinic I carry out Mummy MOT’s. I assess your tummy, your pelvic floor, global strength and posture. Once assessed I devise a guided strengthening program that will build up your core safely so that it can withstand running.

Once you are ready to run I watch you run and see what additional things can be changed/added to formulate a structured training program that will maintain your strength and keep you running in the long term.

I also lead a local women’s walking and running Club, ‘Oxted Ladies Run Club’ that allows you to walk and run with other women in a graded fashion. If you are keen to find out more please do contact me.

You only have one body and you need to protect it. Rehabilitation after baby is so important and essential to every woman even if you do not wish to run. Rehab slowly, safely and effectively to ensure you are post baby run ready for life.

Please call 0183 713434 to make an appointment to see me.

 

The Effect of Bhramari Pranayama (Bumblebee Breath) on Tinnitus

By Beth Vaughn, Yoga Teacher at Halos Clinic

There are ‘8 limbs’ to the practice of Yoga. 2 of which are asana (movement practice) and pranayama (breath practice). It’s an ancient practice that is said to bring many, physical, mental and spiritual benefits. However, if yoga is going to be incorporated into heath care, then there needs to be a shift towards a practice that is more evidence based- this means scientific research to find out which bits of yoga, bring which benefits and to whom. 

One branch of yoga that’s really gaining interest from the scientific community is the practice of pranayama. There’s an ever growing body of evidence that practicing pranayama can decrease the heart rate, suggesting increased activation of the parasympathic or ‘rest and digest’ part of the nervous system,  essentially showing it is a way to actively relax our bodies. 

Studies into the effects of pranayama have been carried out over a wide range of topics, ranging from subjective stress and wellbeing , exercise tolerance in COPD  patients and levels of depression . However, one article that caught my eye as a creative and original way to use pranayama, was on the effects of Bhramari pranayama or Humming Bee breath on tinnitus.

Tinnitus is a condition in which the person hears sound, which isn’t coming from the external environment, often, described as ringing in the ears.
Patients describe the condition as an annoyance and disturbance and in turn this correlates with increased levels of anxiety and depression. Currently, there is no single effective treatment for tinnitus so research continues to look for new ways to treat and manage the condition. One current treatment offered is sound therapy, for example ‘Masking Therapy’ which involves listing to external sounds to distract from the tinnitus , this research investigates if Bhramari breath could be used as a form of self administered sound therapy. 
 
Bharmari Pranyama starts by finding a relaxed, supported posture, either laying supine or in seated and then bringing the minds attention to the space between the eyebrows (or third eye in yoga terms). With the eyes close the thumbs are placed over the tragus of the ears, the first finger gently rests on eye lids, middle finger touches the sides of the nose and then the index and pinkie rest just above and below the closed lips. Next, a sound is created by inhaling deeply through the nose and exhaling with a low-pitched humming sound.  The result sounds very much like a bee buzzing to the person performing the breath and a sensation of vibration is experienced inside the head and over the face.

The study involved 84 participants, 21 of whom were taught how to perform Bhramari Pranayama and allocated this as their treatment. Bhramari was shown to reduce the reported loudness of tinnitus, how much tinnitus was affecting the lives of the patients and also reduced the anxiety and depression related to it. 
The authors suggest that 2 elements of performing Bhramari are responsible for these results. 

No. 1 – Its relaxing! The supported, comfortable posture in which we practice Bhramari suggests to our minds and bodies that its time to relax. On top of this, closing the eyes and focusing on the breathing shifts the nervous system towards its parasympathetic or ‘rest and digest state’. Over time this trains the nervous system, so instead of going into fight or flight mode at the onset of tinnitus attack it moves more towards its parasympathetic state, reducing the anxiety associated with an attack.

No2- The Sound! The sound produced by Bhramari distracts from tinnitus sound, and as it is self-administered the pitch of which can with in some degree be adjusted by the patient to suit them. 

Another group in this study were given conventional masking therapy; the results suggest that Bhramari has a greater effect on Tinnitus than masking therapy in all the parameters tested. 
Studies such as this one show that there is a place for yoga within health care, but studies of this kind are generally small, so much more research is needed to truly understand the benefits that yoga can bring into health care. 

Beth teaches Yoga at Halos on a Saturday morning at 9.15am. On the 21st April she will be adding a second class to her morning here. Please contact reception for more information. 

 

[1] Shashikiran HC, Prashanth Shetty, Chethan Kumar R, Shivaprasad Shetty (2015) Effect of Yoga in Autonomic functions in medical students: A pilot study. International journal of research in medical sciences 3(5) [1] Naik G.S., Gaur G.S. and Pal G.K. (2018) Effect of Modified Slow Breathing Exercise on Perceived Stress and Basal Cardiovascular Parameters. International Journal of Yoga. 11(1). 53–58. [1] Chu I-Hua, Wu Wen-Lan, Lin I-Mei, Chang Yu-Kai, Lin Yuh-Jen, and Yang Pin-Chen.(2017) Effect of Yoga Breathing (Pranayama) on Exercise Tolerance in Patients with Chronic Obstructive Pulmonary Disease: A Randomized, Controlled Trial The Journal of Alternative and Complementary Medicine. 23(4): 310-316. [1] Kaminsky David A., Guntupalli Kalpalatha K., Lippmann Joan, Burns Stephanie M., Brock Melissa A., Skelly Joan, DeSarno Michael, Pecott-Grimm Heidi, Mohsin Ali, LaRock-McMahon Catherine, Warren Penney, Whitney Martha C., and Hanania Nicola A. (2017) Effects of Yoga on Heart Rate Variability and Depressive Symptoms in Women: A Randomized Controlled Trial The Journal of Alternative and Complementary Medicine. 23(9): 696-704. [1] Pandey S., Mahato K.N., and Ravishankar Navale (2010) Role of self-induced sound therapy: Bhramari Pranayama in Tinnitus Audiological Medicine.8(3) 137-141 [1] NHS Choices, (2015) Tinnitus. Available at: https://www.nhs.uk/conditions/tinnitus/ [Accessed 21/02/18]

 

 

Real Men Do Pilates

Written by Aileen Ross, Sports Therapist & Pilates Instructor at Halos Clinic. 

Inspired by an article in the Daily Telegraph (1.)  given to me by one of my male Pilates pupils entitled ‘Real Men do Pilates, too’.  I wanted to explore why so often men come to Pilates as a ‘last resort’.   Pilates was designed by a man (Joseph Pilates) for men (to rehabilitate German soldiers during the First World War) so when and why did it become perceived as a predominantly female pastime?

Looking at the demographic of people I have taught over the past 13 years, their age ranges from 16-89 and approximately 80% of them are female.  Men often only tried Pilates as a last resort if they had tried everything else.  In the case of the author of the article (Joe Shute) his physiotherapist told him if he wanted to avoid surgery and ensure the same thing didn’t happen again he had to make some major changes.   However I believe that the tide is slowly changing and more men are taking up Pilates; one of my classes is now 50% male. On asking these men why they do Pilates their answers included “to help me recover from back pain and/or another injury, to counteract hours sitting down at work and to improve my performance on the golf course”. 

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What can Pilates offer men? 


Increased flexibility and core strength -
Pilates focuses primarily on developing core strength and flexibility as well as breathing and balance within the body.   By helping to increase flexibility through lengthening the short tight muscles and increasing both core and postural muscle strength it will help to prevent injury and keep the body supple.  

Improved sports performance - 
Pilates is also applicable to many sports e.g. improving spinal mobility and rotation in golfers, maintaining shoulder stability and mobility in swimmers, balancing out left and right side in unilateral sports such as tennis.   

Recovery from injury and injury prevention - 
Pilates is also an ideal antidote for those who spend large chunks of their day sitting at a desk.  NICE estimates that low back pain is responsible for 37% of all chronic back pain in men (2.) . As Shute article explains humans are “evolved to move, twist, bend and roam and not sit hunched in an office chair for 12 hours a day (3.)”.   

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If you are a man or a women and would like to try Pilates we offer one to one sessions and classes on a Tuesday and Thursday (evening appointments available). 
 

1. Real men do Pilates, too, Joe Shute, Daily Telegraph, p 17-19,  24.7.2017

2. https://www.nice.org.uk/news/article/nice-publishes-updated-advice-on-treating-low-back-pain

3. Real men do Pilates, too, Joe Shute, Daily Telegraph, p 17-19, 24.7.2107
 

What's All The Fuss About Fermented Foods?

By Helen Moynihan - Nutritional Therapist at Halos Clinic - 

One of my health goals for 2018 is to delve into fermented foods.  I went to a great workshop at Tablehurst Farm in Forest Row a couple of weeks ago and now have my very own jars of kimchi and sauerkraut brewing in my kitchen!

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Popular across cultures for centuries, fermenting has made a fashionable comeback as a provider of ‘good’ bacteria that contributes to a healthy digestive system. Want to know what the fuss is all about?

What are fermented foods?

Fermented foods are foods that have been through a process of lacto fermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food and creates beneficial enzymes, b-vitamins, omega-3 fatty acids and various strains of probiotics.

Natural fermentation of foods has also been shown to preserve nutrients in food and break the food down to a more digestible form.  This, along with high levels of probiotics created during the fermentation process, could explain the link between consumption of fermented foods and improved digestion.

Cultures around the world have been eating fermented foods for years, from sauerkraut in Germany to kimchi in Korea.  Studies have shown links between probiotic rich foods and overall health. Sadly, with the advances in technology and food preparation, these traditional foods have been largely lost in our society.

Where have all the fermented foods gone?

The amount of probiotics and enzymes available in the average diet has declined sharply over the last few decades as pasteurized milk has replaced raw, pasteurized yogurt has replaced homemade, and vinegar based pickles and sauerkraut have replaced traditional lacto-fermented versions.

Even grains were safer to eat in earlier times since their preparation included soaking, sprouting and fermenting, which largely reduces the anti-nutrient content and helps us to digest them.

Instead of the nutrient rich foods full of enzymes and probiotics that our grandparents probably ate, the average diet today consists mainly of sugar laden, lab created “dead” foods.

Fermentation can produce quite distinctive, strong, slightly sour flavours.

Why Eat Fermented Foods?

 Besides the fact that they taste great and really grow on you, there are several great reasons to start making and eating fermented foods:

  • Probiotics – eating fermented foods and drinking fermented drinks like Kefir and Kombucha will introduce beneficial bacteria into your digestive system and help increase the diversity of bacteria in your digestive system. Probiotics have also been shown to help slow or reverse some diseases, improve bowel health, aid digestion and improve immunity!
  • Absorb Food Better – having the proper balance of gut bacteria and enough digestive enzymes helps you absorb more of the nutrients in the foods you eat. Pair this with a healthy balanced diet and you will absorb many more nutrients from the foods you eat.
  • Budget Friendly – incorporating healthy foods into your diet can get expensive, but not so with fermented foods. You can make your own fermented foods inexpensively – you can start with some cabbage and some salt!
  • Preserves Food Easily – lacto-fermentation allows you to store foods for longer periods of time without losing the nutrients you would with preserving food in a tin.

 

Probiotic powerhouses to include in your diet: 

  1. Kefir – a probiotic cultured drink, kefir contains multiple strains of bacteria and yeast. Kefir is rich in minerals and vitamins, particularly the B vitamins and vitamin K.
  2. Sauerkraut – easy to make at home, this fermented cabbage dish has been around for centuries. It’s high in fibre, as well as vitamins A, C, K and various B vitamins. It’s also a good source of iron, manganese, copper, sodium, magnesium and calcium.
  3. Miso – this traditional Japanese paste is made from fermented soybeans and grains consisting of millions of beneficial bacteria. It’s rich in essential minerals and a good source of various B vitamins, vitamins E, K and folic acid.
  4. Kimchi – spicier than sauerkraut, kimchi is also a form of fermented cabbage and other vegetables. It contains vitamins A, B1, B2 and C and minerals such as iron, calcium and selenium.
  5. Lassi – made from soured milk, lassi has been drunk as a pre-dinner yogurt drink for centuries. They are a popular way of achieving probiotic bacteria.
  6. Kombucha – a fizzy, fermented black tea. Yeast turns sugar into alcohol and carbon dioxide, and bacteria called acetobacter convert the alcohol into acetic acid, giving it a sour taste. Watch out for sugar in shop-bought kombucha, you’re better off making it at home.
  7. Tempeh – another version of fermented soy beans, it is a rich protein source so a good choice for vegetarians.
  8. Sourdough bread – made from dough that is fermented.
  9. Yoghurt – lactobacilli bacteria convert lactose sugar in milk into glucose and galactose, which break down further into lactic acid, giving yogurt its sour taste. Live bacteria remain in the yogurt and provide a valuable contribution to gut microflora.

Here is a link for the easy sauerkraut recipe that I use (I replaced the white cabbage with red cabbage and added juniper berries) https://www.bbcgoodfood.com/recipes/simple-sauerkraut.

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Helen's next on-line nutrition and lifestyle programme starts 28th February 2018 - please see here for more info and to sign up! Venus Renew - 28 day on-line nutrition and lifestyle plan 

 

Postnatal Massage at Halos

Having carried, grown and nurtured your tiny miracle for nine months, your body will have experienced many changes.

Not only is your body recovering from childbirth (which in itself is likely to have put a strain on your body, particularly your abdomen, lower back and hips), but your new job as a mum (including lifting, carrying, feeding and falling asleep with your baby in strange positions, sleepless nights, and tension and worry about your little bundle), may be causing a whole new series of aches and pains.

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After having a baby is the time when you need a massage the most. Your body has been through a great deal and you definitely need some TLC! The postnatal period is a time for healing, rest and recovery, and massage can help with that process.

Whilst there are many obvious physical and emotional benefits to massage, post-natal massage can also help:

· release tight diaphragms to support correct breathing and alignment

· support diastasis recti recovery by realigning the body and easing tensions to give the diastasis the best possible chance to heal

· aid c-section recovery, reducing the sensation of pulling, increasing blood supply to the area and helping with internal healing

· improve ‘mum’ posture and ease muscle strain from pregnancy and labour

· minimise postnatal related aches and pains

· release knots and muscular tensions as a result of postural changes, feeding/holding your baby, and the inevitable worry that comes with being a new parent

· ease constipation and help with digestion as your organs take time to re-adjust and come back into place

· encourage the release of endorphins and oxytocin which can assist in milk production for breast-feeding mums and enhance mood for all

· improve well-being and immunity by stimulating lymph flow

· provide some much needed ‘mum-time’.

Debbie Rice offers postnatal massage at Halos Clinic on Mondays and 1st & 3rd Saturdays of every month. For more information or to book an appointment with her please contact Halos reception 01883 713434. 

PCOS & Acupuncture/Chinese Herbs

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Polycystic ovary syndrome (PCOS) is the most common female hormonal disease affecting 5-10% of women[1] in many ways including:

  • Menstrual irregularities
  • Fertility and pregnancy rates
  • Cardiovascular risks
  •  Weight gain and increased risk of diabetes

PCOS has also been associated with metabolic syndrome which is a potential precursor to diabetes but also explains why some women really struggle with weight loss[2].

Conventional methods of treatment struggle to treat PCOS effectively, however, there is increasing evidence suggesting that combining Chinese herbal medicine[3] and acupuncture[4] with prescribed medicines increases the effectiveness of PCOS treatment.  Furthermore, correct nutrition and lifestyle is essential to empowering long term management of symptoms.

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At Halos, our Chinese medicine practitioner Robin Burby has a decade of experience in helping women manage the symptoms of PCOS alongside conventional medications and has found that over a course of only a few months can significantly improve women's health for the long term.  Helen Moynihan is our Nutritional therapist whom has a special interest in working with women suffering with PCOS, having had personal experience in how nutrition was the key to getting pregnant and balancing her hormones.  Together, Robin and Helen are able to holistically treat and manage PCOS under one roof.

So if you are suffering with any of the symptoms related to PCOS, or know someone who is, give Halos a call or send an email to arrange an appointment – take action now and don't suffer needlessly any longer!

 

 

[1] Randeva H (2017) Is cardiovascular risk increased in women with PCOS? - FOR. Endocrine Abstracts 49 D4.1

[1] Ranasinha S, Joham AE, Norman RJ, Shaw JE, Zoungas S, Boyle J, Moran L and Teede HJ (2015), The association between Polycystic Ovary Syndrome (PCOS) and metabolic syndrome: a statistical modelling approach. Clin Endocrinol, 83: 879–887. doi:10.1111/cen.1283

[1] Ma, Qian-Wen, & Tan, Yong (2017) Effectiveness of co-treatment with traditional Chinese medicine and letrozole for polycystic ovary syndrome: a meta-analysis. Journal of integrative medicine, ISSN: 2095-4964, Vol: 15, Issue: 2, Page: 95-101

[1] Stener-Victorin E, Kokosar M, Maliqueo M, Sazonova A, Behre CJ, Højlund K, Benrick A, Tivesten A and Ohlsson C (2015) Repeated Acupuncture Treatments Increases Whole Body Glucose Uptake and Decrease Circulating Testosterone in Women with Polycystic Ovary Syndrome.  Endocrine Society's 97th Annual Meeting and Expo, March 5–8, 2015 - San Diego

 

2018 Mindfulness Meditation Courses

8 Week General Mindfulness Course


This course is designed to give a good overall understanding of mindfulness and mindfulness practices, leading to a greater sense of well-being. The course is suitable for anybody who is interested in bringing mindful practice into their personal and/or professional lives.

8 Week General Mindfulness Course at Halos
Start Date: Friday 26/1/2018
Times: 2:30pm to 4:15pm
Cost: £180


8 Week General Mindfulness Course at Halos
Start Date: Saturday 27/1/2018
Times: 2:30pm to 4:15pm
Cost: £180

 

6 Week Follow On Course at Halos


This is an ongoing course designed for people who have already attended the 8 Week General Mindfulness Course either at Halos or elsewhere. It is an opportunity to explore Mindfulness and Meditation more deeply.

6 Week Follow On Course
Start Date: Monday 8/1/2018
Times: 6:45pm to 7:45pm
Cost: £50

6 Week Follow On Course at Halos
Start Date: Saturday 27/1/2018
Times: 1:30pm to 2:30pm
Cost: £50

 

Please contact either Halos reception on 01883 713 434 or David O'Mahony directly on david@davidomahonymindfulness.co.uk for more information and to reserve your space.

The London Marathon 2017

Advice and Support from Tina Howard - Sports and Remedial Bodywork Therapist

With the London Marathon just around the corner and all of those months of hard work, training on frosty mornings, cold dark nights and months of fundraising behind you are you feeling prepared?

Hopefully you have got through your training without injury, or with a few minor niggles that have been addressed along the way.

Most of you are now only one or two long runs away from the all-important taper.

Use these last long runs to think about your water intake. How much can you take on before the run? At which miles do you need to take the water on? Remember, if you feel thirsty, you will already be dehydrated. It’s important to take the water on, before this happens, and best to know your optimum, so you can plan when and where your water stations are on marathon day. The same with fuel, know when you need it, remember your glycogen stores can’t possibly last for 26.2 miles.

For the marathon veterans, I’m sure you know your ideal tapering period.  

Tapering is about giving your body time to recover, you have the miles in your legs, don’t be tempted to add an extra-long run in just so that you know you can do it. Because, you can!

Use your taper period wisely, keep yourself ticking over, keep up at least one core session per week. This would be a great time to come in for sports massage, to make sure you are lining up with the healthiest set of muscles possible, releasing any unwanted tension does prevent injury and encourages your body to work as economically as possible, therefore allowing you the best performance and recovery.  

We can also discuss any race day concerns you have with your body. If you are carrying any weakness into your marathon we can use Kinesio Tape to support or facilitate your muscles, or mechanically correct to allow your body to function at its best. 

Post marathon, it will take a few days for your muscles to calm down. You need to concentrate on rehydration. Although you may have a post marathon massage on the day, it is a good idea to have massage in the week post marathon, to aid recovery and restore muscle balance and know how your body really came out of it.  Recovery runs do work, if you’re are up to it! Do remember it takes your body at least one day per mile that you ran to recover from a marathon… so go a little easy for at least 26 days!

By Tina Howard – Sports and Remedial Bodywork Therapist – Halos Clinic Team member

Tina will be at Halos Clinic on Saturday 22nd April offering pre-race Kinesio Taping and advice for runners in the Marathon, free of charge. 11.30am – 12.30pm – Call us directly to book your session with her.