Medical acupuncture is effective in treating a wide range of painful conditions and is commonly used in the management of musculoskeletal pain, for example in the back, neck, shoulders and legs. It has been used successfully in the treatment of headaches, migraines, trapped nerves, chronic muscle strain, sports injuries and various kinds of rheumatic and arthritic pain.

The clinic is based along High Holborn and easily accessible from Holborn, Chancery Lane, Farringdon, St Paul’s and Temple tube stations and Blackfriars, City Thameslink and Farringdon rail stations. We are a short walk from Bloomsbury, Clerkenwall, Farringdon, Hatton Garden, Royal Courts of Justice, Temple and Lincoln’s Inn Fields.

We understand that most people have limited time so we offer you:

Medical acupuncture is effective in treating a wide range of painful conditions and is commonly used in the management of musculoskeletal pain, for example in the back, neck, shoulders and legs. It has been used successfully in the treatment of headaches, migraines, trapped nerves, chronic muscle strain, sports injuries and various kinds of rheumatic and arthritic pain.

The clinic is based along High Holborn and easily accessible from Holborn, Chancery Lane, Farringdon, St Paul’s and Temple tube stations and Blackfriars, City Thameslink and Farringdon rail stations. We are a short walk from Bloomsbury, Clerkenwall, Farringdon, Hatton Garden, Royal Courts of Justice, Temple and Lincoln’s Inn Fields.

We understand that most people have limited time so we offer you:

Medical acupuncture is effective in treating a wide range of painful conditions and is commonly used in the management of musculoskeletal pain, for example in the back, neck, shoulders and legs. It has been used successfully in the treatment of headaches, migraines, trapped nerves, chronic muscle strain, sports injuries and various kinds of rheumatic and arthritic pain.

The clinic is based along High Holborn and easily accessible from Chancery Lane, Farringdon, St Paul’s and Temple tube stations and Blackfriars, City Thameslink and Farringdon rail stations. We are a short walk from Clerkenwall, Farringdon, Hatton Garden, Royal Courts of Justice, Central Criminal Court, Lincoln’s Inn Fields and Smithfield Market.

We understand that most people have limited time so we offer you:

Medical acupuncture is effective in treating a wide range of painful conditions and is commonly used in the management of musculoskeletal pain, for example in the back, neck, shoulders and legs. It has been used successfully in the treatment of headaches, migraines, trapped nerves, chronic muscle strain, sports injuries and various kinds of rheumatic and arthritic pain.

The clinic is based along High Holborn and easily accessible from Chancery Lane, Farringdon, St Paul’s and Temple tube stations and Blackfriars, City Thameslink and Farringdon rail stations. We are a short walk from Hatton Garden, Royal Courts of Justice, Central Criminal Court, Lincoln’s Inn Fields and Smithfield Market.

We understand that most people have limited time so we offer you:

Medical acupuncture is effective in treating a wide range of painful conditions and is commonly used in the management of musculoskeletal pain, for example in the back, neck, shoulders and legs. It has been used successfully in the treatment of headaches, migraines, trapped nerves, chronic muscle strain, sports injuries and various kinds of rheumatic and arthritic pain.

The clinic is based along High Holborn and easily accessible from Chancery Lane, Farringdon, St Paul’s and Temple tube stations and Blackfriars, City Thameslink and Farringdon rail stations. We are a short walk from Hatton Garden, Royal Courts of Justice, Central Criminal Court, Lincoln’s Inn Fields and Smithfield Market.

We understand that most people have limited time so we offer you:

The final countdown to the 2012 marathon season has begun and whether it’s Barcelona (25 March), New York marathon (12 April), Brighton marathon (15 April), Marathon de Paris (15 April) or our very own Virgin London Marathon (22 April) here are some tips to help you along the way.  Yes it is a bit late for those of you limbering up in Barcelona to make huge changes, but for everyone else enjoy……..

There’s more to training for a marathon than running – staying strong, flexible and injury free takes careful consideration. Get it right with our tips to keeping your body in top condition and if you are struggling to keep up with the gruelling training schedule let us help you with treatment and advice.

  Get the right footwear

Invest in some good quality running shoes to protect your bones, muscles, joints and tendons during your training. Depending on your weight and the type of shoe, most running shoes should last between 300 and 800 miles.

It’s best to buy your running shoes from a specialist running shop where you can try before you buy, and get expert advice on the right type of shoe for your needs. We like the guys at Runners Need in Holborn, London;  Aaron is extremely helpful and will have you on the treadmill finding the perfect shoe for you.

  Stretch yourself

Running can cause your muscles to shorten and tighten, increasing the risk of muscle pulls and strains. The best way to prevent these injuries is with regular stretching and flexibility training.  We can advise you on a safe and effective way to stretch all the major leg muscles.

  Regular sports therapy

Regular osteopathy and sports massages can give a real boost to your training.  Treatment helps  to flush away the toxins in the muscles, repair muscle fibres and improve the flexibility and quality of your muscles, boosting your recovery time between sessions. We offer a great treatment package to see you through your training – 6 treatments for the price of 5!!

  Be careful after a break

If you have to take a break from running because you’re ill or have other commitments, be careful not to jump straight back into a rigorous routine when you start training again – it could cause an injury. Return to running gradually, increasing the distance you run by no more than 10% each week.

  Don’t race too often

Remember, taking part in a race is much more demanding than a training run. During a race the adrenaline starts to flow and your competitive instincts kick in, so you’ll use a lot more mental and physical energy than usual.

  Do some resistance training

Resistance training with weights can be great for runners, improving your all round strength and posture. Try to include one or two full body workouts into your training each week.

  Monitor your fluid intake

Staying hydrated is really important for runners because a lot of fluid is lost through sweating. If you become dehydrated you could suffer from nausea, fatigue or headaches, and you won’t give your best performance.

Drink regularly throughout the day and try to stick to natural, caffeine free drinks like water and fruit juice.

  Get plenty of protein

Protein rich foods are often associated with bodybuilders, but they’re just as important for runners. When you run, your body may use protein as fuel to keep going, so it’s important to regularly replace your stores.

Try to eat low fat proteins like lean meat and fish. If you’re training heavily, aim to eat 1.5 grams of protein for every kilogram of your bodyweight each day.

  Try using a heart rate monitor

Heart rate monitors (HRMs) are a simple and effective way to read your heart rate, allowing you to monitor your performance and decide whether you need to maintain, ease, or up your pace.

Investing in a heart rate monitor will help you get more from your workouts, and reduce the risk of overtraining.

  And don’t forget about core training

Remember to do regular core training, for example by using an exercise ball,  doing crunches or taking up pilates. This will work the muscles in your abdomen which control posture and support the rest of your body. Get great results with Keeley at Key Pilates

A strong core will make you a stronger, better runner and help prevent injuries.

Barcelona Marathon 2012  (25 March)

ING New York Marathon 2012 (12 April)

Marathon de Paris 2012 (15 April)

Brighton Marathon 2012 (15 April)

Virgin London Marathon 2012 (22 April)

Start your gardening properly by wearing loose fitting, yet warm, clothing that covers the small of your back, and wear  sturdy boots and gloves.  Before getting on with the task at hand, ensure you take a brisk walk around the garden to get your blood flowing.

Once the circulation has been stimulated, try some simple stretches starting with your arms, shoulders, neck and chest before stretching your  hips, thighs and calves.   DON’T charge full steam ahead with back stretches; bending to the floor or sharply leaning backwards can easily result in injury.  Start slowly.  Try crouching down into a ball and if your knee’s complain bitterly, sitting on a seat and leaning forward to drop your chest onto the top of your thighs.  Remember, ALWAYS listen to what your body tells you, more often than not it will let you know if you are over-doing something.

So now you’re ready!  Make a mental note of all the jobs that you intend doing and instigate the 10 minute rule – spend ten minutes doing one job and then move onto the next.   You don’t need to be a stickler for the 10 minutes, but you should aim to spend a short amount of time on jobs and vary them so that the body gets used to activity, but not aggravated by constant repetitive actions.

The problem with gardening is that we tend to spend long periods of time doing the same repetitive action.   Trimming the hedge, for example, which may take over an hour, tends to throw the body weight all onto one side and bends forward at the waist.  This can load the base of the back and pelvis joints, often to excess.

Where possible use long handled tools.  Take care with loading wheel barrows, which should ideally have more than one wheel at the front for stability.  Don’t be afraid to use small shovels and take modest loads rather than larger loads, and where possible drag, push or pull instead of carrying.

Happy gardening!!!

Osteopath Direct, osteopathy & sports injury clinic specialise in all forms of muscle and joint pain and can quickly determine the cause of your pain and discomfort, and advise you on an appropriate course of treatment.

We specialise in treating busy office workers who need appointments at short notice.  Our clinic is centrally located to High Holborn, Clerkenwell, Farringdon, and Fleet Street, offering early morning, lunchtime and late evening appointments.

We understand that most people have limited time so we offer you:

 
Suffering from neck, shoulder or arm pain? Discomfort in your neck, shoulder, back or arm? These pains are usually caused by muscle imbalances, undue stress or strain to ligaments, muscles, or joints and whilst they can be very uncomfortable, they do respond well to osteopathic treatment.

Osteopath Direct, osteopathy & sports injury clinic,  specialise in all forms of muscle and joint pain and can quickly determine the cause of your pain and discomfort, and advise you on an appropriate course of treatment.

We specialise in treating busy office workers who need appointments at short notice.  Our clinic is centrally located to High Holborn, Farringdon, Clerkenwell, Fleet Street & Hatton Garden, offering early morning, lunchtime and late evening appointments.

We understand that most people have limited time so we offer you:

 
Suffering from spine pain, back pain, sciatica, nerve pain or herniated disc? Discomfort in your neck, trunk or back? These pains are usually caused by muscle imbalances, undue stress or strain to ligaments, muscles, or joints and whilst they can be very uncomfortable, they do respond well to osteopathic treatment.

Osteopath Direct specialise in all forms of muscle and joint pain and can quickly determine the cause of your pain and discomfort, and advise you on an appropriate course of treatment.

We specialise in treating busy office workers who need appointments at short notice; Our clinic is centrally located to High Holborn, Farringdon, Clerkenwell, Fleet Street & Hatton Garden offering early morning, lunchtime and late evening appointments.

We understand that most people have limited time so we offer you: