Pilates Fitness

One week into covering Andy’s Pilates Fitness classes and I am really enjoying it.
Thanks to everyone for their comments and feedback after the classes. I‘ve taken the opportunity of Andy’s absence to introduce a new piece of Pilates equipment. The Magic Circle provides gentle to moderate resistance during pilates exercises. It also provides feedback to the body aiding proprioception and muscle recruitment. As you may have guessed they also make the exercises a hell of a lot harder!

Disappointed at the weekend with the Rugby results especially Scotland coming and plundering our farewell party at Croke Park. Maybe the Irish rugby team need a little more steel…. Check this link out of a  rugby club trying some pilates. There seems to be a little bit too much heavy breathing going on here. It is good to see more and more Rugby teams identifying the benefits of pilates to  injury prevention and performance. Andy and myself hope to add a reformer to the JUMP Physio clinic in the end of April. This will hopefully allow us to provide a greater number of options in terms of rehabilitation and pilates.

Pilates Update.

On Saturday morning I attended Andy Bond’s Advanced Pilates class, (more like Pilates Bootcamp!). Tough class but I really enjoyed it. Thanks Andy.

Andy is now off for 6 weeks to California where he is getting married to Shelby. We wish them both all the  best for the future and look forward to their return in the middle of April. While Andy is away  I’ll be taking his Pilates Classes as normal. On his return we hope to be adding some more classes during the week.

Fore Foot Running

Following the first JUMP Physio run clinic last week, people have asked for more information on forefoot running and barefoot running. I’ve found and attached the following videos that help explain the reasoning behind forefoot running and its possible relationship with a decrease in running injuries. Our sports physiotherapist will be advertising dates for the next run clinic shortly through this blog.

http://www.youtube.com/watch?v=1fBh2qH4QbM

http://www.youtube.com/watch?v=7jrnj-7YKZE

Running injury Free

Whether you just run to stay fit or you’ve just signed up for one of the big races like the Manchester great run in May or the London Marathon there is nothing more annoying than having your training interrupted by injury  and enforced rest. Knowing a little bit about how to train and what signs to look out for can save you months of discomfort.

The majority of running injuries are caused by overloading to the joints and muscles. Here is a brief list of injury prevention tips to help you run injury free.

1)      The 10% rule. Try not to increase your distance more than 10% per week. Your heart and lungs adjust to stress quicker than the joints so even if you feel ok increase your distances slowly.

2)      Ice aches and pains as soon as you get back. When you do injure yourself the majority of the discomfort is caused by swelling. Minimise the swelling and speed your recovery  by icing immediately for 20 minutes

3)      There is currently lots of debate on the optimal amount of support a runner should have for their feet as they run. We don’t have time to expand the argument for and against but the simple advice is if you are new to running or increasing your distances  it is a good idea to invest in actual running shoes from a specialist running shop and replace them as the support decreases. Running in unsuitable trainers places unnecessary load on your ankles knees and hips if you are not used to running.

4)      Mix-up your training plan. No matter what level of runner you are, running the same route at the same pace every night will not make you any faster or fitter after your initial improvement. Repetition will however give you sore joints and muscles. Your training should include long runs and short runs, slow runs and faster runs.

5)    Perform a good stretching programme before and after exercise.

6)    If your pain is not going away don’t try to run through it consult a sports physiotherapist.

If you have any questions on running injuries feel free to e-mail me for some advice on kieran@jumpphysio.com