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  • Nikki Robinson 10:18 am on May 14, 2017 Permalink | Reply
    Tags: 10k, achilles tendonitis, back, , , itb, , muscles, , , plantarfasciitis, road race, running, shin splints, training   

    Keep on Running 

    Hatfield Broad Oak’s annual 10k Road Race and 1 Mile Fun Run are on Bank Holiday Monday on 29th May. This is the 32nd year that the race has been held and it’s one of the most popular 10k races for serious and casual runners alike. It’s open to runners aged 15 and over and approximately 1500 runners take part every year. The 1 Mile Fun Run is for younger runners and their friends and family.

    It is a great event and the participants are in their final weeks of preparation. Preparation is extremely important because it’s estimated that almost 80% of runners worldwide are injured every year. At Holisticare we can help you to be ready for the run (though we won’t be running alongside you in your training runs!) and we can also help your body recover afterwards.

    Runner’s World magazine says that 10k is the UK’s most popular race distance. 10k is about 6.2 miles so it’s great for those who are building up their strength and endurance towards a half marathon or a full marathon but it’s also great for the more casual runner who possibly has less time to commit to training but still wants a reasonable length run as a challenge.

    They recommend that if you’re a first-time 10k runner you should increase your training distance gradually but about ¼ to ½ a mile at a time and UK runner Jo Pavey says to run at your own pace, take rest days and if you’ve got a niggle delay what you’re doing for a day, don’t just push through it. If you’ve got a target to achieve or beat a specific time then US Olympic runner and 10k record holder, Galen Rupp, advises varying your training practice to include runs at target pace, a little slower and a little faster.

    Female runner knee injury and pain.

    Five of the most common ailments and injuries that runners are prone to are:
    • Runner’s knee (patellofemoral pain syndrome – PFPS) – pain slightly above or below the kneecap
    • Achilles tendonitis – pain and swelling on the back of your heel
    • Plantarfasciitis – pain in the heel or underside of your foot
    • Iliotibial band syndrome – a pain-giving injury to the connective tissues – the iliotibial band which is a thick band that begins at the iliac crest in the pelvis, runs down the outer part of the thigh, and crosses the knee to attach into the top part of the shinbone
    • Shin Splints (medial tibial stress syndrome (MTSS) – a cumulative stress disorder, with shins that feel hot and pain along the inner edge of the shin bone even while resting.

    Other injuries common to runners are sprains, pulled muscles, blisters and getting a stitch. Most of these are caused by repeated stress on the bones, muscles and joints as you run on the hard surface of a road or track. Holisticare therapists can help reduce your risk of injury in your training and the race and then bring your body back to comfort after the run. We assess your posture and look at any movements that are restricted by pain or stiffness then use the John F. Barnes Myofascial Release technique to realign your body, soothe pain, release restrictions in the fascia and improve your flexibility and range of movement.

    If you, or someone you know, are planning to join the HBO 10k Road Race, make an appointment with us for before and after the race so that you can keep on running!

     
  • Nikki Robinson 5:00 pm on February 9, 2016 Permalink | Reply
    Tags: , , , , , , , muscles, , , , , , , , ,   

    Update from Mrs R 

    PURPLE_2LINEMrs R’s Knee Replacement Journey

    Mrs R had her left knee replaced on December 17th 2015 . She is received at least 1 hour of Myofascial Release treatment every day at Holisticare for 5 weeks.

    This is an update of her progress in her own words:

    Day after Mrs R’s follow-up appointment with the surgeon:

    “Just to say I am back at home. Had a good nights sleep, no paracetamol last night or today so far.

    Went to see the surgeon who did my operation today, and I think he was really surprised at my progress. He did not say in so many words, but I think his face said it all. He said the walking was excellent, and the bending and straightening of my leg were also excellent. I am to keep doing what I am doing, and he will see me in 1 years time.

    So I will say good-bye for now and I will update this Blog in 12 months time. One last big THANK YOU to Nikki & Sally. 

    MRS.R

    Call us on 01279 718331 to book your treatment.

    We are open  Monday to Saturday, and till late on Tuesdays.

     
  • Nikki Robinson 10:25 am on February 6, 2016 Permalink | Reply
    Tags: , , , , , , muscles, , , , , , , , , ,   

    Mrs R’s Knee Replacement Journey – day 35 

    PURPLE_2LINEMrs R’s Knee Replacement Journey

    Mrs R had her left knee replaced 49 days ago. She is receiving at least 1 hour of Myofascial Release treatment every day at Holisticare for a few weeks.

    This is a record of her journey in her own words:

    Day after Mrs R’s thirty fourth treatment:

    “Did not sleep too well last night. No pain just slightly out of my routine so could not get off to sleep. I can now sleep on either side to sleep with no pain. Did my 1 mile this morning.

    I will be going home on Sunday – this will be after 36 days of intensive therapy from Nikki and 5 or 6 extra from Sally. I cannot believe how much I have progressed in the 7 weeks from the operation. In the beginning I never thought I was doing too good, but what I realized after about 3 weeks was that I was so much further forward than a lot of other people.

    The booklet the hospital gave me about the operation and after effects of the operation, says that between 6 and 12 weeks I might be climbing the stairs in a ‘normal’ way and I also might be walking 1/2 mile – 1 mile and maybe without my stick. Ha ha!

    So I really feel pretty pleased with my progress. I am seeing the surgeon on Monday so will do one last blog to let you know what he thinks. I’d like to think he will say that the MFR has really helped me to progress so quickly.”

    The video below shows Mrs R exercising on the pedals today.

    Please come back to tomorrow to see how Mrs R is progressing with her Myofascial Release treatment.

    Call us on 01279 718331 to book your treatment.

    We are open  Monday to Saturday, and till late on Tuesdays.

     
  • Nikki Robinson 9:21 pm on February 5, 2016 Permalink | Reply
    Tags: , , , , , , , muscles, , , , , , , , ,   

    Mrs R’s Knee Replacement Journey – day 34 

    PURPLE_2LINEMrs R’s Knee Replacement Journey

    Mrs R had her left knee replaced 48 days ago. She is receiving at least 1 hour of Myofascial Release treatment every day at Holisticare for a few weeks.

    This is a record of her journey in her own words:

    Day after Mrs R’s thirty third treatment:

    “No paracetamol last night but slept really well. Had another treatment from Sally on my thigh, knee and down to my ankle. Walked 1/2 mile this morning and 1/2 mile this afternoon.

    My knee has been quite sore today, so took 2 paracetamol about 3pm and they seemed to have calmed my knee down.

    Nikki has been measuring how far my knee bends every day, and I am pleased to say that it reached 105 degrees tonight. It was only bending to 50 degrees when I arrived, so I am very happy with the progress it has made.

    Please come back to tomorrow to see how Mrs R is progressing with her Myofascial Release treatment.

    Call us on 01279 718331 to book your treatment.

    We are open  Monday to Saturday, and till late on Tuesdays.

     
  • Nikki Robinson 5:49 pm on February 4, 2016 Permalink | Reply
    Tags: , , , , , , muscles, , , , , , , ,   

    Mrs R’s Knee Replacement Journey – day 33 

    PURPLE_2LINEMrs R’s Knee Replacement Journey

    Mrs R had her left knee replaced 47 days ago. She is receiving at least 1 hour of Myofascial Release treatment every day at Holisticare for a few weeks.

    This is a record of her journey in her own words:

    Day after Mrs R’s thirty second treatment:

    “No paracetamol at all last night or all day today, still slept really well.

    Did my 1 mile walk again today, still no stick. Just uncomfortable after walk, so did exercises and stretches to help get rid of pain.

    Another treatment from Nikki tonight, just working on the outside of my knee and scar also now. Still feeling quite tired in the afternoon even though I am sleeping really well at night.”

    Please come back to tomorrow to see how Mrs R is progressing with her Myofascial Release treatment.

    Call us on 01279 718331 to book your treatment.

    We are open  Monday to Saturday, and till late on Tuesdays.

     
  • Nikki Robinson 7:42 pm on February 3, 2016 Permalink | Reply
    Tags: , , , , , muscles, , , , , , , , ,   

    Mrs R’s Knee Replacement Journey – day 32 

    PURPLE_2LINEMrs R’s Knee Replacement Journey

    Mrs R had her left knee replaced 46 days ago. She is receiving at least 1 hour of Myofascial Release treatment every day at Holisticare for a few weeks.

    This is a record of her journey in her own words:

    Day after Mrs R’s thirty first treatment:

    Mrs R's knee Feb 2nd

    Mrs R’s knee Feb 2nd

    “Not such a good night’s sleep last night, no pain as such just could not get comfortable. Finished up taking 2 paracetamol at 4.30am then slept till 8am.

    Did my 1 mile walk after breakfast, no stick and it still takes me about 40 minutes.

    Another treatment from Nikki – my knee feels much better now, just my buttock still a little painful. But overall feeling much better.”

    Please come back to tomorrow to see how Mrs R is progressing with her Myofascial Release treatment.

    Call us on 01279 718331 to book your treatment.

    We are open  Monday to Saturday, and till late on Tuesdays.

     
  • Nikki Robinson 7:27 pm on February 2, 2016 Permalink | Reply
    Tags: , , , , , , muscles, , , , , , , ,   

    Mrs R’s Knee Replacement Journey – day 31 

    PURPLE_2LINEMrs R’s Knee Replacement Journey

    Mrs R had her left knee replaced 45 days ago. She is receiving at least 1 hour of Myofascial Release treatment every day at Holisticare for a few weeks.

    This is a record of her journey in her own words:

    Day after Mrs R’s thirtieth treatment:

    “Slept well yet again. Knee was quite stiff and uncomfortable this morning. Nikki had worked on the actual scar tissue last night so I think that could have caused the pain. Even though it was uncomfortable, I still did my 1 mile walk without a stick, as I don’t want to miss a day if I can help it.

    I have done up and down the stairs 3 times today and also exercises and stretches. I had another treatment off Nikki this afternoon and the knee felt much better. I am still struggling to bend the knee as far as it will go – the pain seems to be at the outside of the knee.”

    Please come back to tomorrow to see how Mrs R is progressing with her Myofascial Release treatment.

    Call us on 01279 718331 to book your treatment.

    We are open  Monday to Saturday, and till late on Tuesdays.

     
  • Nikki Robinson 9:07 pm on February 1, 2016 Permalink | Reply
    Tags: , , , , , , , muscles, , , , , , , ,   

    Mrs R’s Knee Replacement Journey – day 30 

    PURPLE_2LINEMrs R’s Knee Replacement Journey

    Mrs R had her left knee replaced 44 days ago. She is receiving at least 1 hour of Myofascial Release treatment every day at Holisticare for a few weeks.

    This is a record of her journey in her own words:

    Day after Mrs R’s twenty ninth treatment:

    “Sleeping really well at the moment. Went to watch my grandson play rugby today – stood for 2 hours, no stick and quite a long walk from the car park to the pitch and back again.

    Went for a walk after lunch, not quite a mile today. Another treatment from Nikki; she is now working on scar tissue which is more painful than any other treatment so far. It is painful but not unbearable, so I hope I am not complaining too much. Up and down stairs one time today.”

    Please come back to tomorrow to see how Mrs R is progressing with her Myofascial Release treatment.

    Call us on 01279 718331 to book your treatment.

    We are open  Monday to Saturday, and till late on Tuesdays.

     
  • Nikki Robinson 2:01 pm on January 31, 2016 Permalink | Reply
    Tags: , , , , , , , muscles, , , , , , , ,   

    Mrs R’s Knee Replacement Journey – day 29 

    PURPLE_2LINEMrs R’s Knee Replacement Journey

    Mrs R had her left knee replaced 43 days ago. She is receiving at least 1 hour of Myofascial Release treatment every day at Holisticare for a few weeks.

    This is a record of her journey in her own words:

    Day after Mrs R’s twenty eighth treatment:

    “Slept well, just 2 paracetamol at 10.30pm. Went for a walk – a bit more than a mile! Also no stick!

    Felt tired this afternoon so had a sleep. Walked up and down a whole flight of stairs yesterday, one foot after another without too much trouble. This is the first time I have done this as I was just too nervous before.

    Another treatment from Nikki, but everything is feeling much better and not quite so stiff and swollen. Also no pillow between my knees in bed and I am sleeping on my side now.”

    Please come back to tomorrow to see how Mrs R is progressing with her Myofascial Release treatment.

    Call us on 01279 718331 to book your treatment.

    We are open  Monday to Saturday, and till late on Tuesdays.

     
  • Nikki Robinson 7:35 pm on January 30, 2016 Permalink | Reply
    Tags: , , , , , , muscles, , , , , , , , ,   

    Mrs R’s Knee Replacement Journey – day 28 

    PURPLE_2LINEMrs R’s Knee Replacement Journey

    Mrs R had her left knee replaced 42 days ago. She is receiving at least 1 hour of Myofascial Release treatment every day at Holisticare for a few weeks.

    This is a record of her journey in her own words:

    Day after Mrs R’s twenty seventh treatment:

    “Slept all night from 10.30pm till 7.15am. Walked the same 1 mile again.

    No pain killers during the day today – hopefully this is getting better every day. I do not like it when my recovery stalls, I like it to keep getting better.

    I feel very positive now and I am looking forward to going back home and getting into my own routine.

    The video below shows Mrs R going up and down stairs today – amazing after only 6 weeks.

    Please come back to tomorrow to see how Mrs R is progressing with her Myofascial Release treatment.

    Call us on 01279 718331 to book your treatment.

    We are open  Monday to Saturday, and till late on Tuesdays.

     
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