Posted by Tia Patel | MAY-05-2021
Lower back pain is a widespread issue that nearly seven out of ten people will experience at some point in their lives. While some may be more prone to experiencing lower back pain than others, it is a condition that can impact anyone and can be caused by a variety of factors, including a sedentary lifestyle, strenuous physical activity, and trauma from accidents. Whilst over the counter and prescription pain medications can be effective at reducing pain, hot and cold therapies can also provide relief. But which one is the right choice for your lower back pain?
We will explore the differences between hot and cold therapy and how they can be used to alleviate lower back pain. We will discuss the benefits of each treatment and when they may be most effective. By understanding the unique properties of hot and cold therapies, you can make an informed decision about which option is best for your specific situation. So, whether you're dealing with muscle spasms, soreness or other types of lower back pain, we hope this information will help you find the relief you need.
One of the most effective and overlooked treatments for lower back pain is hot and cold therapy. These simple, inexpensive, and readily available treatments can be used on a variety of lower back issues. The following common conditions may benefit from heat or ice therapy:
Lower back injuries can be caused by a variety of traumatic events, such as falls, car accidents, and sports injuries. If these injuries are not properly managed, they may increase the risk of experiencing chronic lower back pain. It is important to seek medical attention and follow proper treatment protocols to minimize the risk of long-term discomfort.
Excessive stress and repetitive movements can lead to injuries in the muscles, tendons, and ligaments of the back. Some common activities that may cause or exacerbate back pain include lifting heavy objects, repetitive bending or twisting of the back, and even simple actions like sneezing or coughing. It is important to be mindful of these potential sources of back strain and take steps to avoid them to prevent injuries.
Post-workout back muscle soreness is a common issue that can be caused by a variety of factors. One of the most common causes is trying a new exercise without adequately preparing the body for it. This can put undue strain on the muscles, leading to soreness and discomfort. Similarly, exercising without a proper warm-up period can also contribute to muscle soreness. This is because warm-ups help to gradually increase blood flow and loosen the muscles, reducing the risk of injury.
Arthritis is a condition that affects the joints, and one type that commonly impacts the lower back is osteoarthritis. This form of arthritis can cause inflammation and stiffness in the affected area, leading to pain, stiffness, and difficulty with movement. If left untreated, these symptoms can worsen over time.
Spondylolisthesis is a condition that affects the spine and can lead to lower back and leg pain. It occurs when the vertebrae in the spine become misaligned, resulting in the spinal cord and nerve roots becoming pinched. This can cause pain and discomfort in the affected area.
There are various structural problems that can cause severe lower back pain. Herniated or degenerative disk disease, for example, occurs when the discs that cushion the vertebrae become flattened with age. This can cause the discs to bulge and press on surrounding nerves, resulting in pain.
Spinal stenosis is another condition that can cause lower back pain. It occurs when the space around the spinal cord becomes narrowed, pinching the nerves.
Scoliosis, which is a curvature of the spine, can also lead to lower back pain, especially if left untreated. This condition is commonly diagnosed in adolescents and can cause stiffness and pain as it progresses.
IMPORTANT: Always use hot and cold therapy intermittently for 20-30 minutes at a time with a 1-hour break in between to avoid skin and nerve damage.
Different types of lower back pain may respond better to certain types of therapy. Here are some examples of lower back pain conditions and the therapy that is typically recommended for each.
If you are dealing with acute lower back pain (0 – 4 weeks) or pain that is the result of a direct injury, cold therapy is often the best choice. Cold therapy can help to reduce swelling, decrease inflammation, and provide a numbing effect by constricting the blood vessels and lowering the body's temperature. These effects can help to reduce pain and discomfort in the affected area.
See Ice Packs for Back Pain Relief
Once the inflammation has gone down, try using heat therapy to improve the flexibility of soft tissues, movement of muscles, and overall function of the back. The heat can stimulate blood flow in the lower back, bringing healing nutrients to the injured tissues.
It is also advised to continue using heat therapy intermittently for several hours or days to improve tissue healing and prevent recurrence of pain.
Read more: How to Apply Hot or Cold Therapy
If you have subacute (4 – 12 weeks) or chronic back pain (more than a 12-week duration), apply heat therapy using a medium that provides constant warmth. For example,
When using continuous low-level heat, make sure to follow the package instructions carefully to prevent skin damage. These approaches provide closed heat to the lower back, stimulating and encouraging healing.
Muscle soreness and back pain can occur from extensive workouts, trying a new type of workout, or even just from long days on your feet. Soreness from these activities may start on the first day but typically continues to peak until the third day. This phenomenon is called delayed onset muscle soreness (DOMS) and can cause significant inflammation and pain in your back.
When you have back pain from exercise or exertion, use cold therapy immediately after the activity to reduce tissue damage, inflammation, and pain. After a 24-hour period, use heat therapy to encourage tissue healing.
Combining hot and cold therapy is a great way to help manage your daily pain and easy any soreness. Here are a few tips to help you incorporate the use of hot and cold therapy into your daily activities:
Alternating hot and cold therapy may be the most effective way to relieve pain. Cold therapy numbs the area and reduces inflammation, while heat therapy stimulates blood flow and promotes healing. For example, applying heat before physical activity can improve muscle performance and prevent injury, while applying cold after activity helps reduce inflammation and pain. Once the inflammation has subsided, heat therapy can improve flexibility and mobility. Some people find that this combination of heat and cold is the most effective way to relieve their pain.
Read more: Alternating hot and cold therapy (Contrast Therapy)
Finding the most effective mode of therapy may require a process of trial and error. Here are some specific options for you to consider:
Heat pack options:
Pro Tip: To prevent burns, skin damage, it is advisable to use a protective barrier, such as a cloth, towel or cover/wrap, between your skin and the heat source when using heat therapy. Avoid laying directly on the heat source.
Cold pack options:
Pro Tip: As with hot use, to prevent ice burns, frost bit and skin damage, it is advisable to use a protective barrier, like a fabric cover, between your skin and the ice pack when using cold therapy.
Read more: Heat Packs vs Ice Packs for Injuries
It’s important to note that there are some lower back conditions that should not be treated with any form of heat or cold therapy; other back issues are only suitable for either hot therapy or cold therapy alone. See summary table below.
There are certain chronic conditions that you should avoid heat therapy on. Heat in these conditions may cause excessive burns, skin ulceration, and/or increased inflammation.
When not to use heat for back pain | When not to use ice for back pain |
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Hot therapy is often preferred over cold therapy for relieving lower back pain and taking oral pain medication while using these therapies may enhance the overall pain-relieving effect. In general, many people find that applying heat is more effective for their lower back pain.
]]>Posted by Tia Patel | MAY-05-2021
Did you know the average age for becoming a runner is 40.
Athlete, Paula Radcliffe juggled long-distance running with motherhood and was 41 with two kids when she completed her last competitive race in 2015. But how much does affect running performance and is it all downhill after 40? Keep reading to find out why runners get slower with age, the benefits of running after 40 and 5 tips for mastering your running in your 40s…
Our bodies naturally slow down with age with a study by the American College of Sports Medicine finding that the body’s capacity to transport oxygen to muscles (VO2 max) decreases approximately 5–15% per decade starting at 25–30 years of age. In turn causing your maximal heart rate to decrease about 6–10 beats per minute per decade.
The same report shows muscle mass and strength also begins to decrease as we age, with an estimated 10% reduction by 50. As you get older, the number continues to fall to about 15% per decade through your 60s and 70s, and then by about 30% thereafter.
In total, according to data from World’s Master’s Athletics, aging accounts for a 7% slow down per decade during your 40s, 50s and 60s, and then a more rapid slowdown as you enter your 70s.
Our running mechanics change, according to a study published in Medicine & Science in Sports & Exercise, older runners take shorter strides than younger runners, relying less on the muscles around their ankles. In the study, researchers evaluated runners between 23–59 years of age, finding that the older runners’ decreased stride length was correlated with decreased speed and weaker push off from the ankle and calf muscles. This kept their feet closer to the ground and resulted in a speed decrease of roughly 20% with each passing decade. Whilst mechanical reductions were found at the ankle, these changes did not occur at the knee or hip, suggesting that the lower leg muscles deteriorate faster with age.
A study by the National Cancer Institute found that Starting to exercise as an adult can still yield big health benefits. Engaging in moderate-to-vigorous physical activity has a range of benefits including improving an individual’s metabolic rate, which includes electrolyte balance, kidney function, blood sugar level, and liver function. It can also reduce the likelihood of developing obesity, heart disease, type 2 diabetes, and some cancers. Therefore taking up running, even at an older age, can still be an effective hobby in lowering the chances of developing major health problems.
1. Focus on strength - Having a strength training regime is more than ever after hitting 40 with muscle mass declining by eight per cent per decade thereafter. Strength training will help to counteract this loss, while also building muscle to ease the burden of running on your joints as you age. The recommendation is to spend 30 minutes twice a week, targeting muscles that running often misses, using your own body as weight, by doing squats, lunges, press-ups and planks.
2. Recovery - Recovering post run has never been more important. Foam rolling your hamstrings, quads and glutes helps to loosen up connective tissues and promotes blood flow, similar to a massage. To treat any injuries or niggles, we recommend icing the area to reduce swelling and inflammation and relieve pain. Alternating with heat 2 hours later will bring fresh blood and nutrients to the area to speed up healing.
3. Keep up some speed - Old injuries and a declining V02 max can put off anyone from practicing speedwork. But it actually helps to practice different types of speed runs and hill sprints to maintain your neuromuscular coordination, range of motion and fitness. Start by adding some short quick fire runs ranging from 10-20 seconds fast with a 30-60 seconds recovery walk and repeat 10 times.
Ready to fartlek? Take a look the types of run
4. Nurture your bones - Age-related bone-density loss can increase the risk of stress fractures and osteoporosis in older runners. To counteract this, it's important to make sure you’re getting enough calcium and vitamin D in your diet. Good sources of calcium include dairy products, tofu, broccoli and sardines. For your vitamin D hit, oily fish such as salmon or cod will help as well as spending some time in the sun.
Tips for vitamin D and summer running
5. Adjust your goals - Look forward to any birthday that puts you in a new age group category. Explore new distances or new events (triathlons, trail races) in which you can still get yourself a new PB. Even if you can’t push for a new 5k pb, there are still plenty of medals to be won.
The most important thing of all is regardless of having slowed down a bit, you’re still out there running, loving it and part of TeamGPD.
#TeamGPD
Posted by Tia Patel | MAY-04-2021
It’s estimated that 2 billion cups of coffee are consumed worldwide every day 😲
Coffee is the choice of drink for many pre-run, providing a much needed energy boost first thing in the morning and in the evening when energy levels are at their lowest.
Keep reading for the benefits of drinking coffee before a run, when you should drink coffee before running and the effects of caffeine on post run recovery.
1. Mental alertness and improved state of mind - Research shows that caffeine boosts your mental alertness, improves your mood, and boosts your desire to run hard. This is great for those speed workouts first thing in the morning, or for evening runners who need a mental boost after a long day at work. Caffeine helps to reduce perception of effort, which makes running fast feel easier. It also releases endorphins, the same hormones that produce a runner’s high.
2. Increases your body’s ability to burn fat running - Caffeine enhances your body’s use of fat as a fuel source, thereby conserving glycogen which is critical to performance on longer races. Caffeine also increases the number of fatty acids in the bloodstream, which increases the speed at which your body can convert fat to usable energy.
3. Increases speed in running long distances and improves your power - By enhancing reaction time and improving neuromuscular coordination (how fast your brain can send a signal to your muscles to contract and relax), your leg muscles can move faster and more forcefully, which means you’ll be more efficient as a runner.
4. Caffeine and heat tolerance running - A recent study looked at the effect of consuming a caffeinated sports drink on performance in a warm environment. Cyclists who ingested caffeine completed 15 to 23 percent more work in hot weather than cyclists who used either water or a traditional sports beverage. For runners, this means coffee can help you make it through those hot and humid summer runs.
Check out our tips for summer running
5. Helps you get a faster 5k time - In a 5k test run, researchers found that runners who used caffeine prior to their 5k race improved by 1.0 to 1.1 percent. This means a 20-minute 5k runner would run 10-13 seconds faster simply by drinking a cup of coffee. Sounds like the perfect miracle drink for getting a pb!
Whilst a cup of joe isn’t typically your go to post run drink, caffeine consumed with carbohydrates after a run could help replenish depleted glycogen stores and give you an energy boost to keep you going for the rest of the day.
Check out our favourite post workout snacks
Coffee post run won’t give you a performance boost for next time, but you’ll still be reaping the other benefits that coffee has to offer including the reduced risk for several chronic diseases. Coffee is also rich in vitamin B2 and magnesium and will help you feel more alert after a tiring long run.
To help with recovery, we recommend a 3 in 1 gel pack to treat any niggles.
Caffeine also acts as a diuretic, so it’s important to keep hydrated throughout the day for optimum running recovery.
4 questions about electrolytes answered here
Remember, moderation is key when it comes to drinking coffee.
#TeamGPD
Posted by Tia Patel | APR-29-2021
Yay! Short weather! Or, for some of us, this means a touch of the old chub rub or even a bit of gyp from a jogger's nip!
If like us you hate chafing, and it really rubs you up the wrong way, then we’ve got everything you need to know about treating chafing and preventing it from affecting your summer running routine. 😉
Chafing is a friction-induced skin injury where the outer layer of skin (epidermis) creates microscopic tears as a result of rubbing. This can expose the skin layer below (the dermis) causing it to become irritated, red and raw. The thighs, groin, underarms, under breast and nipples are common chafing areas, however, it can occur anywhere on your body.
Runners, along with many other endurance athletes, are particularly susceptible as a result of friction being produced due to repetitive movements, skin-to-skin contact of multiple body parts which are combined with sweat. Excess moisture from sweating, water sports such as a triathlon swim, or damp weather conditions will also increase the likelihood of chafing.
Salt produced from sweat when we take part in high intensity sport, acts like sandpaper, grinding and irritating the skin, to aggravate the situation.
1. Avoid cotton clothing: Cotton absorbs sweat and stays wet creating friction in clothing. Instead, choose synthetic, sweat-wicking fabrics which deliver sweat away from the body and minimise rubbing or irritation.
2. Go seamless and tagless: Seams and tags on a T-shirt or bra can cause irritation, make sure to remove tags and buy seamless clothing.
3. Make sure your clothes fit properly: A too-snug sports bra can dig in whilst the excess material of a baggy T-shirt can rub you raw. Make sure your clothing has ergonomic fit, that's just right. Loose-fitting garments, combined with sweat will increase the chances of rubbing.
4. Protect your legs: Compression shorts or running tights can protect your inner thighs from rubbing.
5. Cover ‘em up: Nipple protection is key for men. NipGuards and plasters make great shields.
6. Get greasy: Apply lubricant to chafe-prone body parts. We love Vaseline as it’s cheap and cheerful. However, it does contain petroleum jelly which can stain gear and can’t be used on neoprene wetsuits in a triathlon.
7. Hydrate: If you are dehydrated, your body is unable to flush salts away from your skin as easily, causing friction between your clothing and skin. Drink lots of water before, during and after exercise, allowing you to sweat freely so the sweat doesn't dry into salt crystals that can enhance chafing.
By following these top tips you’ll have skin as smooth as your running technique, so embrace Summer and grab those shorts!
#TeamGPD
Posted by Tia Patel | APR-29-2021
For people who live with chronic pain, getting up, out and moving can seem daunting.
With National Walk to School week approaching we’ve got all the benefits of walking, including how walking can help relieve pain and top tips for treating the most common walking injuries.
1. Burns Calories - Walking can help you burn calories to maintain or lose weight. The amount you will burn depends on speed, distance, terrain and your weight.
Check out these tips for losing weight without dieting
2. Strengthen the heart - Walking at least 30 minutes a day, five days a week is thought to reduce your risk for coronary heart disease by about 19 percent.
3. Lower your blood pressure - Taking a short walk after eating may help lower your blood sugar.
4. Boosts immune function - Walking may reduce your risk for developing a cold or the flu and will lessen symptoms if you do get sick.
5. Boosts energy levels - Going for a walk when you’re tired may be a more effective energy boost as it increases oxygen flow through the body. It can also increase levels of cortisol, epinephrine, and norepinephrine; hormones that help elevate energy levels.
6. Improves mood - Walking can help your mental health. Studies have shown it can help reduce anxiety, depression, and a negative mood. It can also boost self-esteem and reduce symptoms of social withdrawal.
7. Enables creative thinking - Walking may help clear your head and help you think creatively. A study that included four experiments compared people trying to think of new ideas while they were walking or sitting. Researchers found participants did better. Covid rules now permit walking with a friend, so the next time you’re stuck on a problem, try to initiate a walking meeting with your colleagues.
8. Extends life - Walking at a faster pace could extend your life. Researchers found that walking at an average pace compared to a slow pace resulted in a 20 percent reduced risk of overall death.
Plantar Fasciitis
What it feels like: tenderness on the heel or bottom of your foot.
What is it: The plantar fascia is the band of tissue that runs from your heel bone to the ball of your foot. When the muscle and arch of your foot is strained, small tears develop and the tissue stiffens as a protective response, causing inflammation and pain in the foot. It's common to experience pain first thing in the morning as a result of the fascia stiffening overnight.
How to treat: Loosen up the tissue by sitting with the ankle of your injured foot across the opposite thigh. Pull your toes toward your shin with your hand until you feel a stretch in the arch. Run your opposite hand along the sole of your foot; you should feel a taut band of tissue. Do 10 stretches, holding each for 10 seconds. To reduce inflammation, use your gel pack cold on foot.
Achilles Tendonitis
What it feels like: Pain in the back of your heel and lower calf.
What is it: The Achilles tendon connects your calf muscle to your heel and can become irritated by walking too much. Repeated flexing of the foot when walking up and down steep hills or on uneven terrain can strain the tendon and trigger pain in the lower leg.
How to treat: Reduce your walking mileage and substitute non-weight-bearing activities such as swimming or upper-body strength training, as long these don’t make the pain worse. Use your gel pack cold, in a compression wrap, and elevate the ankle to reduce swelling and inflammation and relieve pain.
How to prevent: Stretch and strengthen the calf muscles before easing yourself in to walking longer distances.
Lumbar Strain
What it feels like: Ache in your mid to lower back
What is it: Whilst walking itself won’t cause lower-back pain, the repetitive motion can make an existing back injury worse. It’s easy to “throw out your back” when tendons and ligaments around the spine are overworked. Arthritis or inflammation of surrounding nerves can also cause pain in this region.
How to treat: Rest. Ice the area to reduce any swelling and inflammation before heating 2 hours later to bring fresh nutrients in the blood to the area to promote healing. Exercises strengthening the core and lower back.
How to prevent: Keeping the muscles in your core strong will help to prevent strain on your lower back. While you walk, engage your abs and keep a strong posture.
Try these exercises to strengthen your lower back
Happy Walking!
#TeamGPD
https://www.prevention.com/fitness/fitness-tips/a20435251/solutions-to-the-10-biggest-walking-pains/
Posted by Tia Patel | APR-27-2021
Happy National Sun Awareness week!
In 2019, it was reported that almost 900 people died as a result of heat related illness. We all know that staying out in the sun for too long can put us at risk of dehydration and sunburn, if we’re not careful. Having said that, as Brits, we are a nation of sun worshipers, taking every opportunity to whip out the shorts and crack open that holiday draw!
The good news is that research suggests running in the sun brings benefits to both running performance and overall health...that’s a win win!
With warm summer days fast approaching, here are our tips to keep you safe outdoors on those long summer runs.
Sunshine is vital to your health and contributes to vitamin D levels, which the body makes when your skin is exposed to UVB rays. It’s thought around one fifth of UK adults may be deficient in Vitamin D which is associated with depression, bone fractures, hypertension, autoimmune diseases and cancer. Running in the sun can actually put you at significantly lower risk of disease.
Have a look at our blog on Vitamin D for more tips on treating a deficiency
The skin contains a large amount of nitric oxide, a chemical that dilates blood vessels to reduce blood pressure and lower the risk of heart disease and stroke. Your body’s nitric oxide supply is activated by sunlight before being released into circulation. According to research by the American College of Sports Medicine, time in the sun could also lead to faster race times. The study involved cyclists spending 20 minutes under a UVA lamp before completing a 10-mile time trial which was faster than when completed without the ray. The physiologist explained that a release of nitric oxide helped more blood and oxygen flow to the muscles and reduced the amount of oxygen the muscles used to produce force which helped the cyclists push harder for longer.
1. Time and place - Avoid running in the midday heat and run in the morning or evening instead. At this time of day, not only is it cooler, but there’s also less ozone in the atmosphere. High ozone values can irritate your eyes and airways.
Check out our tips for running with asthma
2. Hydration is key - Running in the heat will cause your body to sweat, losing both water and electrolytes. If you don't replace them when you are running or immediately after, you risk becoming dehydrated and increase the chances of heat-related illness.
We’ve answered the top 4 questions on electrolytes
3. Start slowly - Give your body time to adjust to the higher temperatures. Avoid intense training sessions during the first few really hot days and start off slowly. Be flexible with your running schedule and give yourself the opportunity to adapt your speed and distance to the conditions. Give yourself a realistic timeframe that you can manage and run according to how you feel. Mix up your pace and adjust your performance level based on the heat and don’t be disheartened if you’re not running at the pace you want to be.
4. Cool yourself down - If you are overheating, splashing water on your head and body will cool you down quickly and have a lasting effect as the water evaporates from your skin. Good spots to splash cold water are your head, back of your neck, under your arms, and the inside of your wrist.
5. Protect your skin - Cover your skin to protect from sun burn. Keep reading for what running gear you need to invest in for summer running.
1. Clothing - Choose lightweight, loose fitting clothing which is made of a wicking technical fiber, pull moisture away from your body and keep you cooler. Avoid clothes that are 100 percent cotton as these will absorb sweat, which weighs down the clothing and can cause chafing.
Whilst short-sleeve tops or tanks may seem like a solution to staying cool, long-sleeve shirts can keep you cooler because they shield more skin from the sun. When it comes to running shorts, choose longer, loose-fitting styles, which protect more of your legs from the sun and help keep you cooler by offering more ventilation.
Tops and bottoms should be light in color to reflect the sun's rays. Dark colors absorb the sun's heat and can cause you to overheat much faster.
2. Sunscreen
Cover all skin that is exposed to the sun with a waterproof sunscreen. The purpose of sweat is to cool your body. When sweat evaporates, it cools your blood vessels and your skin. Greasy sunscreen clogs your pores and makes it harder for your body to sweat. So opting for a waterproof one which is breathable will maintain protection without causing discomfort as you run. The sun protection factor (SPF) tells you how long the sunscreen extends your skin’s own natural protection time. How much sunscreen you need depends on your skin type, the time of day, and current UV levels. Don’t forget to rub some on your neck, the back of your knees, and your ears!
3. Gel Ice Pack
Treat any niggles before they turn into an injury using cold to reduce swelling and inflammation and ease pain. Following up with heat 2 hours later to bring fresh blood and healing nutrients back into the area for a quicker recovery.
Find out how to best use ice and heat therapy here for effective injury recovery
4. Water Bottles, Hydration Packs and Fuel Belts
Whilst we know it can be a pain having to run with water, here are our top 3 choices:
Check out our homemade sports drink recipe
5. Running hats
Wear a hat with a significant brim to keep the sun off your face. Some running hats also offer a "sun skirt" that offers additional protection for your ears and neck. Choose a hat that's made out of a technical fabric to help wick the sweat away from your head. Avoid cotton baseball hats, which can trap heat and cause your body temperature to rise.
With lockdown finally easing, It’s now time to make the most of the great outdoors - Happy Summer
#TeamGPD
Posted by Tia Patel | Apr-26-2021
Asthma is a common lung condition that causes occasional breathing difficulties. It affects people of all ages and often starts in childhood and whilst there is currently no cure, there are simple treatments that can help keep symptoms of asthma under control.
The British Lung Foundation found that over 8 million people (over 12% of the population) have been diagnosed with asthma.
Running can even ease your asthma symptoms by strengthening your lungs and reducing inflammation. This can make it easier to enjoy exercise and daily activities.
Keep reading for the benefits of running with asthma, how to breathe when running with asthma and our top tips.
To improve breathing whilst running try these breathing exercises which work by opening your airways and normalizing your breathing. These can be done before or after a run to manage your symptoms.
Diaphragmatic breathing (or belly breathing) - expands the airways and chest allowing oxygen into your lungs and making it easier to breathe.
3. Pay attention to your body - It's important to stay in tune with your body and recognise and differentiate between the signs of running and symptoms of an asthma attack which often include coughing, shortness of breath and a tight chest.
Check out our tips for getting relief from hayfever
7. Run with a partner - if you do run by yourself make sure to let someone know of the route you will be taking.
8. Treat any niggles with ice to avoid running injury
Before starting a running routine, make sure your asthma is well controlled. Your doctor can help you manage your asthma before you hit the pavement.
#TeamGPD
Posted by Tia Patel | APR-20-2021
We all know the feeling of being in pain, whether it's a niggle in the knee, a sprained ankle or even chronic back pain. In order to protect our bodies, our natural response is to tense up and limit movement, however, movement and maintaining activity levels are vital in helping you manage your pain so you can do the everyday things that are important to you.
Even better, research has shown that movement and exercise form a key component of your recovery, significantly helping to reduce chronic pain and improve function post surgery. Exercise has many added benefits including, increased mobility, mood stabilisation, improved physical conditioning and an overall better quality of life.
Keep reading for more benefits and to find out about the right type of movement for you.
Struggling to sleep? Here's 5 tips
Check out these tips for combatting stress
Sometimes, pain gets in the way of movement and exercise. We may respond to pain by: stopping moving, moving differently, or moving excessively.
What you believe about pain can have a very big impact on your recovery. It's important to remember that pain is part of the process of recovery and does not always mean more damage. In most cases, not moving at all is likely to slow your recovery and leave you susceptible to getting persistent pain.
We recommend using your gel pack hot, pre-exercise to warm-up muscles and increase flexibility of joints, which will make moving easier. Heat is always great for relieving pain as it opens up the blood vessels, thereby increasing blood flow to the affected area supplying it with the oxygen and nutrients needed for repair.
It's important to remain in contact with your health care team who will provide advice on moving and exercising in a more personal way for you with clear instruction and guidance on how you can move effectively to relieve pain.
From the minute your feet hit the ground when you get out of bed, have a set routine which involves moving more when your energy levels are greatest.
Move a little everyday.
Be realistic about how much activity can be done at one time. Several short “mini-workouts” may be best.
Accept that on some days you feel better and can move more whilst on other days you may be in more pain and discomfort and not able to move at all - balance is key.
Walk indoors on a treadmill on the days when it’s cold raining and you don’t feel like going outside.
If you like to listen to music whilst walking or doing simple household chores then increasing the beat of the song can give you a faster tempo to follow which will help you pick up the speed and move more.
Lift weights or household items such as soup cans to slowly build strength. Movement such as overhead arm raises will help you maintain or add to your muscle strength to support and protect your joints.
Walk around when you talk on the phone.
Move during the ad breaks whilst you are watching tv.
With covid restrictions easing, find yourself a partner or friend to walk with, this will make moving a more enjoyable experience.
Low back pain: Movement and exercise for relieving lower back pain is about building up the body's core muscles to increase stability and strength within the spine.
Treatments - Stretching, water aerobics, stationary bike, modified Pilates-based program
Fibromyalgia: This condition causes pain throughout the body, stiffness, muscle sensitivity and fatigue. Whilst those with fibromyalgia have difficulty staying physically active, movement and exercise can help relieve stiffness to regain function of the body.
Treatments - Stretching, low-weight strengthening program, swimming, low intensity aerobics, light resistance training.
Arthritis: Moving your joints keeps them flexible and reduces the classic joint stiffness of arthritis. It's also important to strengthen the muscles that surround and support joints.
Treatments - swimming, walking, daily gentle stretching for range-of-motion and flexibility, tai chi, yoga, strengthening exercises cycling. If joints in the lower body are especially painful, rowing or elliptical machines, and swimming are extremely beneficial.
Neck and shoulder pain: As we spend more of our time, sat down, staring in front of a computer screen whilst working from home, we are beginning to experience more problems caused by poor posture.
Treatments - Stretching, weightless strengthening, aerobics such as walking, cycling, elliptical machines and aqua exercise.
Check out these exercises to keep your shoulders strong and flexible
Give these moves and go and let us know how you get on with relieving pain…
#TeamGPD
Posted by Tia Patel | Apr-14-2021
Happy National Sun Awareness Week!
With the Coronavirus pandemic having kept us locked in our houses for the last year, particularly during the Winter months, Vitamin D deficiency is a common condition which affects 27% of the UK population (forth with life)
According to Forth With Life, everyone in the UK is at a greater risk of vitamin D deficiency which can have major health consequences if ignored.
For National Sun Awareness week we’re bringing you everything you need to know about Vitamin D including what symptoms to look for if you’re deficient and how vitamin D is useful for managing pain.
Vitamin D helps regulate the amount of calcium and phosphate in the body. These nutrients are needed to keep bones, teeth and muscles healthy. A lack of vitamin D can lead to bone deformities such as rickets in children, and bone pain caused by a condition called osteomalacia in adults.
Vitamin D is vital for bone and muscle function and may have anti-inflammatory effects. As a result, vitamin D plays a role in relieving joint pain, particularly where inflammation is the cause.
Studies have linked vitamin D deficiency to rheumatoid arthritis (RA) , a chronic inflammatory condition that affects the joints. A review of studies from 2016 showed that people with RA had notably less vitamin D in their blood than people without RA. They also found that people suffering RA were more likely to have a vitamin D deficiency with a 2012 study suggests that a vitamin D deficiency may be a risk factor for the onset of inflammatory diseases.
These studies suggest that a deficiency in Vitamin D could not only be the cause of inflammatory diseases but could make the pain felt much worse. So it's important to make sure your body is getting the right amount of Vitamin D daily.
A microgram is 1,000 times smaller than a milligram (mg). Sometimes the amount of vitamin D is expressed as International Units (IU). 1 microgram of vitamin D is equal to 40 IU. So 10 micrograms of vitamin D is equal to 400 IU.
The body can either create vitamin D through exposure to sunlight or obtain vitamin D from the diet. Key sources of vitamin D include:
Sunshine - The body can make its own vitamin D from ultraviolet B rays when exposed to the sun. The best way to promote optimum vitamin D levels is to get outside every day for a walk or a run. It is essential to avoid hot, midday sun to prevent burning which can cause skin damage and increase the risk of skin cancer. This is also difficult to do during the winter months when ultraviolet B ray are at their lowest, so it may be necessary to obtain this vitamin from dietary sources instead.
Food - Its recommend that adults have 10-15 micrograms (mcg) of vitamin D per day. The foods below are some of the few that are rich in vitamin D and should be incorporated into your diet each day if possible- oily fish, such as salmon, mackerel, and tuna- fortified milk- beef liver- egg yolks - mushrooms- fortified breakfast cereals
Supplements - Some people, such as vegetarians or older adults, may struggle to get enough vitamin D, especially in the winter. In this case, supplements may be useful for:- older adults, as the skin loses its ability to convert vitamin D as effectively with age- people with darker skin, as it may be more difficult for the skin to use sunlight for vitamin D production- breast-fed babies who rely on another person for their vitamin D
It is possible to obtain vitamin D supplements from pharmacies or online. We recommend talking with a doctor or healthcare professional before taking any new supplements.
If you think you may have a Vitamin D deficiency, it’s important that you speak to your doctor and get your blood levels measured. Fortunately, a vitamin D deficiency is usually easy to fix and can have big benefits for your health.
#TeamGPD
Posted by Tia Patel | APR-13-2021
It’s World Homeopathy Awareness Week! It’s thought that Over 200 million people around the world use homeopathy to treat all sorts of conditions from headaches to stress to low energy. But what actually is homeopathy, how does it work and is homeopathy the answer to relieving pain?
Homeopathy is a natural form of medicine used to treat both acute and chronic conditions. It is based on the principle of ‘like cures like’. So a substance taken in small amounts will cure the same symptoms it causes if taken in large amounts. For example, someone suffering from hayfever may benefit from the remedy Allium Cepa (onion) because it produces similar symptoms such as watery eyes and runny nose.
Homeopathic remedies are made from substances designed to help stimulate the body's healing ability. Homeopaths will take time to understand you as a person, discussing your lifestyle and medical history as well as the symptoms you're experiencing and how they are affecting you. A homeopath will then prescribe the appropriate medication, made from small amounts of natural substances such as plants and minerals.
Here are some of the most commonly used homeopathic pain remedies:
Rhus toxicodendron is made from poison ivy. This remedy is recommended for back pain, arthritis, and any pain that is worse in the morning and gets better with motion and heat. Heat opens up the blood vessels, thereby increasing blood flow to the affected area and bringing with it oxygen and nutrients needed for repair to relieve pain and stiffness. It's recommended to heat an injured area 4 times a day for no longer than 20-minute each time.
Homeopathy has been practiced worldwide for over 250 years. It is a gentle form of natural medication and rarely causes side effects. Which means it is suitable for adults, children and pregnant or breastfeeding women. However, we recommend consulting a qualified/registered Homeopath for a deeper understanding in treating your symptoms.
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Posted by Tia Patel | APR-12-2021
Hay fever is a condition which affects up to 1 in 4 people at some point in their life (NHS) with the UK having one of the highest prevalence rates in the world.
Hay fever is a type of allergy caused by an overreaction of the body’s immune system to pollen. An allergy to pollen causes inflammation on the inside of the nose and spreads to the sinuses, eyes and throat. You can be allergic to different types of pollen which are released at different times of the year: tree pollen (released in spring), grass pollen (released from the end of spring to the start of summer) and weed pollen (released in late autumn).
Keep reading to find out the most common symptoms and how to treat them and the effect of hay fever on running.
The symptoms experienced by hay fever sufferers vary depending on the weather conditions and pollen count. This can change the severity of hay fever and is the reason why your symptoms may be worse in some years and not others. The types of pollen you're allergic to are also a factor in the time of year your symptoms may start. The most common symptoms of hayfever include:
Even though your hay fever symptoms may be mild, they can interfere with your sleep and your daily activities.
Whilst there's currently no cure for hay fever and you cannot prevent it, there are things you can do to ease your symptoms when the pollen count is high which don’t involve taking medications:
Hay fever can weaken nasal flow by up to 80 per cent, affecting your breathing and cardiovascular performance. With your immune system working hard to overcome the symptoms of hay fever, your body will naturally be more tired which affects your concentration. Here’s 3 tips for running with Hayfever:
Happy running, and let us know what you do to treat your symptoms of hay fever.
#TeamGPD
Posted by Tia Patel | APR-07-2021
The majority of runners will have a good “toilet story” to tell. Whether it’s the anticipation of the race ahead making you need an emergency poo stop, or, the over consumption of gels and nutrition during your race, meaning you have to make a mad dash for the portaloos at the finish line. 60% of runners will suffer stomach issues at some stage in their running career, but for those living with IBS, running can both help and hinder!
IBS-C: irritable bowel syndrome with constipation.
IBS-D: irritable bowel syndrome with diarrhoea.
These symptoms can come and go and last anything from a few days to a few months. Sadly, there is no cure so it is important to identify ways to help manage symptoms.
There is no simple answer to this question. In some cases, yes! Running can help to relieve stress which can be a trigger for IBS symptoms. It can also help to relax the bowel, helping to relieve constipation.
On the other hand, the impact of your foot striking the ground continuously can increase bowel sensitivity, making sufferers need the toilet more frequently and sometimes with little notice.
Try to establish what triggers your symptoms. In most cases it can be a particular food. Try keeping a food diary. This will help you to identify what you have eaten when your symptoms have been severe.
It is also a well known fact that stress is a contributing factor in triggering IBS symptoms so it is important that sufferers take action to manage stress levels.
Take a look at our tips for combatting stress
If you want to exercise more often, it’s important to be prepared if your IBS ever flares up. This will allow you to be more comfortable when working out:
Walking can sound boring when you love running, however a fast paced walk is a great option while you are getting on top of your IBS symptoms.
Here are some ideas on how to get a lower and upper body workout while walking:
Swimming is also a great alternative to running. The relatively low impact on the body means there is less risk of aggravating the bowel. Why not try open water swimming? Being outdoors in the cooler water benefits your mental health as well as your physical health.
You should go and see a doctor if you have:
These symptoms may indicate a more serious condition.
If you have IBS, regular exercise can help to manage your symptoms. It is best to choose low to moderate intensity activities such as walking, yoga, and leisurely swimming. You should also do your best to adopt healthy lifestyle habits such as following a healthy diet, avoiding alcohol and getting enough sleep.
Click here for tips to help you get a better nights sleep
Look after yourself and stay well!
#TeamGPD
Posted by Tia Patel | APR-01-2021
At long last, the news we’ve all been waiting for……..Chocolate is GOOD for you! So if you’re wondering how you’ll ever get through the mountain of Easter eggs you’ve accumulated, look no further! Start using your chocolate stash to fuel your run routine. 🏃 Chocolate has two powerful properties that make it the perfect pre and post workout snack option. It is a great source of carbs and contains essential antioxidants! The darker the chocolate, the better it will be since it contains less sugar than milk and white chocolate.
If you’re eating chocolate pre workout, be sure to enjoy it about two hours before your sweat session. If you are using it for recovery, stick to a few squares! It can help replace glycogen stores after a workout. Why not try pairing it with some protein, like a glass of milk or some nut butter. This is a great combo for muscle recovery.
Combine chocolate and peanut butter to create these irresistible cookies. You definitely cannot tell that they’re made with less sugar and more protein! Recipe makes 10 delicious cookies!
Instructions
Preheat the oven to 180 degrees. Line two baking sheets with parchment paper.
In a small saucepan over medium-low heat. Combine the chocolate chips, peanut butter and coconut oil and stir until melted.
In a medium bowl mix together the almond flour, sugar or sweetener, cocoa powder, baking powder and salt.
To the bowl add the melted chocolate and eggs. Mix to combine well.
With hands press dough to form cookies and then bake for 9-11 minutes.
We like to drizzle peanut butter over the cookies to top it off!
Let us know if you try it!
Remember, everything is good in moderation, so try to resist eating all your eggs in one sitting! 🤔
Chocolate can also be a trigger for those who suffer from acid reflux, so if you start noticing symptoms like heartburn or indigestion during a workout, you may want to avoid it as pre workout fuel.
Happy Easter everyone!
#TeamGPD
Posted by Tia Patel | Mar-25-2021
1 in 4 people experience mental health issues each year (mind).
After the tough year we've all had, it's fair to say we all know what it's like to feel stressed. But when we say things like "this is stressful" or "I'm stressed" - it's not always easy to pin down exactly what stress means. It’s vital that we are able to recognise our own stress triggers and deploy coping strategies that will prevent stress from taking over our lives!
For #NationalStressAwareness month we’ve rounded up everything you need to know about stress, including how stress can increase pain perception, tips for combatting stress and the benefits of running as a coping strategy.
Stress is the body's reaction to feeling threatened or under pressure. This can be a real threat, or even a perceived one. It's a very common feeling which in the right amounts, can be motivating, and helps us to achieve things in our life.
On the flip-side, too much stress can affect our mood, our body and our relationships – especially when it feels out of our control. It can make us feel anxious and irritable, and affect our self-esteem. Experienced over a long period of time, stress can lead to a feeling of physical, mental and emotional exhaustion, often called burnout. This is a common contributor to mental ill-health.
Stress can make us feel, behave or act differently, here’s how:
When the body is in stress, chemicals such as adrenaline, cortisol and other hormones are released. These chemicals can cause your muscles to tense or spasm and become inflamed which increases pain. Common muscle pain or tension locations are the neck, shoulders, face, jaw, lower back, and the abdominal. Many of the steps you can take to control stress will also reduce your pain.
2. Eat well - Eating a healthy diet can reduce the negative effects of stress on your body. A healthy diet builds a solid, more enduring foundation for your body by reducing oxidative stress and inflammation - helping to reduce weight gain. Foods high in antioxidants, like strawberries, blueberries, raspberries and goji berries, are great for reducing oxidative stress.
Check out these tips on the importance of eating breakfast
3. Sleep well - Sleep deprivation can occur as a result of feeling stressed and heighten the effects of stress on the body. Following a regular sleep routine calms and restores the body, improves concentration, regulates mood, and sharpens judgment and decision-making.
Are you struggling to sleep? Take a look at these tips for sleeping better
Check out the most common running injuries and how to prevent them
Check out these virtual run challenges
Read our 2021 race calendar here
So the next you feel stressed try one these tips to combat stress!
#TeamGPD
Posted by Chloe SImkiss | March-08-2021
Minor head injuries are common in individuals of all ages and rarely lead to any permanent brain damage. Children are more likely to suffer minor head injuries because they're more active and less aware of risk. Many head injuries are not serious. In most cases, there’s no need to go to hospital and you can recover fully within a few days.
Each year around 700,000 people go to A&E with a head injury in England and Wales. Of these, over 80% only have a minor injury.
These include:
Symptoms of a minor head injury?
Normally these are mild and don’t last long. They may include:
If you have a minor head injury:
Body conditioning usually includes:
It is important to know when you need to call 999. You must not hesitate to call the emergency services in any of the following situations;
Many individuals who go to hospital with a head injury can return home fairly soon afterwards and will recover within a few weeks, if not days. For the first 24 hours after the injury, it's necessary for someone to be with the injured person so they can watch out to see if any new symptoms occur. The injured person should try to rest so they can recover quickly.
Many people still have symptoms such as a slight headache, or feel sick and dazer for up to 2 weeks after the injury and should not return to playing sport until they have fully recovered.
Buy our instant ice packs here.
It can be hard to predict or avoid a head injury, but there are many things you can do to lower the risk of a serious injury. Try to ensure your home is free of hazards that may cause someone to trip or slip over.
If working at height in the home, make sure you use the correct equipment and that you have someone with you. Be careful on stairways and wear suitable footwear.
Always wear head protection when you are taking part in sporting activities such as cycling and skiing.
Look after yourselves!
#TeamGDP
Posted by Tia Patel | FEB-28-2021
Did you know 1 in 10 women of reproductive age in the UK have endometriosis, and yet it’s a condition that we don’t really talk about! 😲
Endometriosis is a condition where tissue similar to the lining of the womb starts to grow in other places, such as the ovaries and fallopian tubes. It can affect women of any age and is a long-term illness that can have a significant impact on your life.
During endometriosis awareness week we’re bringing you everything you need to know about managing endometriosis symptoms and some tips to help you stay in control of your illness.
1. Severe cramping and pelvic pain - Endometriosis is associated with a woman’s menstrual cycle, with cramping a common symptom of periods. This is one of the first symptoms and might alert a woman to seek help from a medical professional.
2. Abnormal bleeding - Endometriosis isn’t just associated with heavy flow. Here are some symptoms to look for:
3. Painful bowel movements - The uterus sits very close to other internal organs, including the bladder, bowel and intestines. Endometrial tissue can grow on these organs and form adhesions around them, which can make going to the bathroom extremely painful.
4. Painful intercourse - Endometriosis can cause pain during intercourse, even when a woman is not experiencing endo pain. During intercourse, we use our pelvic floor muscles to relax and contract. But if these muscles are compromised by endometrial tissue or adhesion causing intercourse to be painful.
5. Lower back or hip pain - Whilst endometriosis is associated with pelvic pain, it can also cause pain in the lower back, stomach, legs or hips as well. Endometrial tissue and adhesions can grow practically anywhere, even as far up as the diaphragm and lungs, causing pain and affecting the function of muscles around the body.
6. Inflammation - The pain of endometriosis is caused by inflammation from the endometrial tissue growing outside the uterus that is unable to be shed. Swelling may occur in other parts of their body as well, where endometrial tissue is present, causing pain.
7. Excessive bloating - Or “Endo belly“ is a major warning sign of endometriosis. Excessive bloating is experienced during a flare up as a result of the inflammation of the endometrial tissue outside the uterus, and the restriction on the digestive system caused by adhesions.
8. Fatigue - Endometriosis, like many inflammatory diseases, causes severe fatigue. Not just during flare ups, but all the time with your body fighting pain and inflammation on a regular basis.
We are always keen advocates for all things running, but can running have a positive effect on endometriosis? We think so! Take a look below...
Read our tips for getting a better nights sleep here
Click here for tips on on training whilst on your period
Some experts recommend an elimination diet which begins by eating no foods that cause inflammation and slowly reintroducing them to determine which are problematic for the individual. Potentially problematic foods include: dairy products, gluten, processed foods and sugars.
It is important to track symptoms so that potential triggers of endometriosis flare ups can be identified.
Alternative fitness trends which don’t include running
6. Rest - Getting rest is important, especially during menstruation. Lying on your side with the knees pulled into the chest can help to relieve pressure in the back.
If you are experiencing any of the symptoms mentioned above, you must seek medical help. Endometriosis can be a life-long condition but with careful management, the symptoms can be reduced.
Look after yourselves!
#TeamGDP
Posted by Tia Patel | Mar-04-2020
Did you know 33% of UK adults struggle with pain daily! (formulate health)
Amongst the Coronavirus pandemic is a silent epidemic of people living in pain! The NHS recommends exercise as key to recovering from persistent pain. However a lack of motivation and movement during the past 12 months may have made pain worse.
With March being National Nutrition Month, find out how nourishing the body with healthy foods can be used alongside your gel pack to reduce pain and help get you back on your feet ready for post lockdown life....
1.Reduce inflammation to help protect your body from oxidant damage: Polyphenols are compounds found in fruit and vegetables and have antioxidant and anti-inflammatory properties. For those who struggle to prepare vegetables as a result of being in pain (e.g. not being able to chop as a result of arthritis pain or back pain which prevents you from standing for long periods) incorporating frozen mixed vegetables or frozen fruit into a meal is a healthy nutritional alternative.
2. Good quality fats: Omega-3 fats and olive oil both help to reduce inflammation and enhance the immune system. It's recommended to aim for 2-3 portions of oily fish (salmon and sardines) per week with other high in omega-3 foods including canola oil, flaxseeds and walnuts.
3. Prevent vitamin and mineral deficiencies: Common micronutrient deficiencies in people experiencing pain include Vitamin D, Vitamin B12 and magnesium. Vitamin D, which comes primarily from exposure to sunlight, is an antioxidant and associated with muscle fatigue . Vitamin B12 plays a role in neurological processes related with pain. Magnesium is associated with muscle spasm, inflammation and neuropathic pain. Deficiencies in micronutrients may exacerbate pain so its important to consume a wide range of nutrient-dense foods to ensure you are meeting your vitamin and mineral requirements.
4. Water intake: Dehydration can increase sensitivity to pain. It can also have other effects on health outcomes, especially in older populations, such as poor wound healing and constipation. Water is essential for the circulation of nutrients and the elimination of waste products, both of which can influence healing, and pain management. Try to aim for 2-3 litres/day by either incorporating small frequent drinks between meals and foods with higher water content e.g. soup or fill a large water bottle every day and work through it to ensure fluid goals are met.
5. Increase fibre: Fibre is important for proper digestion and maintenance of a healthy microbiome and weight management. When increasing fibre intake, you should also increase fluid intake. Fibre and fluid work together in promoting bowel health.
6. Reduce and limit ultra-processed foods and sugar intake: These foods and drinks contain high amounts of energy and very little amounts of beneficial nutrients. These foods can increase inflammation and oxidation, the breaking down of cells, this can increase the presence of pain . Higher intakes of sugar and high fat food and drinks can lead to a higher risk of poor health and chronic diseases such as cardiovascular disease and diabetes.
Let us know your favourite foods for pain relief below.
#TeamGPD
Posted by Tia Patel | Mar-02-2020
Feeling tired or lethargic after your workout?
Find out how restoring an electrolyte imbalance could help you #recoverbetter from a workout so you can #pushharder ….
Electrolytes are essential minerals (sodium, calcium, and potassium) that are vital to many key functions in the body including producing energy and contracting muscles.
1. They help restore equilibrium in the body.
2. They help you stay hydrated
3. They can improve performance
4.They can prevent muscle spasms
Find out how to use hot and cold to treat muscle spasms and pain here
5. They help the body maintain fluid balance in and out of the cells
6. They regulate blood pressure
7. They regulate nerve and muscle function
8. They allow the exchange of nutrients and waste between cells and the external fluid environment.
It’s easier for the body to retain water with the intake of salt, because water naturally follows those molecules. Therefore eating salty foods or a sports drink can help you rehydrate faster than by drinking water alone. The best electrolyte restorers are
1) drinks that are lower in sugar (yet still avoid artificial sweeteners)
2) alternate between the sports drink and water during practice
3) choose a powdered electrolyte so you can control how concentrated your drink is.
Check out our guide to sports drinks and for recipes to make your own at home.
#TeamGPD
Posted by Tia Patel | MAR-02-2021
Nosebleeds can be a common and annoying occurrence, especially during the winter months when the air is dry and cold. While they may not always be serious, nosebleeds can be disruptive and uncomfortable, and it's important to know how to effectively stop them.
Whilst the sight of blood can be scary to most, nose bleeds ( in most cases) aren’t a sign of anything serious and can be treated at home. Here’s how….
A nosebleed can come from either the front of your nose (anterior) or the back of it (posterior).
It’s difficult to know if you have a posterior or anterior nosebleed. But posterior nosebleeds can be much more serious and you’re more likely to need emergency help.
Remain calm and try to relax. Nosebleeds can be alarming, but it's important to stay calm and avoid getting too worked up, as this can make the bleeding worse.
Sit up straight and lean slightly forward. Avoid tilting your head back, as this can cause the blood to flow down the back of your throat and potentially cause you to swallow or inhale it.
Use a tissue or cloth to gently blot the blood from your nose. Avoid blowing your nose, as this can increase the bleeding.
Pinch your nostrils together. Using your thumb and index finger, gently pinch the soft part of your nostrils together and hold for 5-10 minutes. This will help to stop the bleeding.
NOTE: If bleeding persists for longer than 20 minutes, or it is particularly heavy then seek medical assistance.
It's important to note that if you experience frequent or heavy nosebleeds, it may be a sign of a more serious underlying condition. In these cases, it's important to see a healthcare professional for further evaluation and treatment.
By following these steps, you can effectively use a cold pack to stop a nosebleed and get back to your normal activities. Just remember to remain calm and take the necessary precautions to stop the bleeding and prevent further occurrences.
Dr Diane Heatley, an ear, nose and throat specialist for children, says nosebleeds most frequently happen in the autumn and winter when indoor heating systems can dry out the air as well as a child's nostrils. This often makes the nose crusty and itchy with children seeking relief by rubbing or picking the nose.
As nosebleeds result from dryness, the inside of the nose should be kept moist to avoid irritation.
#TeamGPD
Posted by Chloe SImkiss | MARCH-1-2021
With the run up to summer well under way and a light at the end of the tunnel now is a great time to start thinking about becoming the best version of yourself! A PT is a great option to keep your motivation up when you are struggling. Whether you want to lose weight, tone up, gain muscle, train for an event or just build confidence personal trainers can help inspire and motivate you towards achieving your goals!
Fitness motivation tips you can use right away:
1. Try using fitness challenges
Why does it work? Well the competitive element can make any workout fun! And it creates a structure for you to follow. By cutting up goals in small, achievable challenges, reaching a specific target won’t be hard for you to attain. The instant gratification from completing a small task has a trickle-down effect by making you confident and happy to fulfil any larger fitness goals you have.
2.Use Personal Training Apps
Apps for personal trainers are simple, powerful, and effective solutions to improve motivation. An app can help you to track your progress. Through your app’s features, you can directly communicate with your PT who can keep reminding you of your fitness goals!
3. Be Positive
When communicating with your PT, always try to keep a positive attitude. If you both have a smile on your face it is a good way to boost self-esteem. Focus on the progress you have made instead of what you still need to accomplish. Believe in the “you can do it!” motto.
4.Set Realistic Goals
Remember to set attainable goals. Otherwise, you'll soon lose your motivation. Ask your PT to help you formulate your goals - this is the first step to success.
Make sure the goals are realistic, attainable, and set deadlines. Talk to your PT about your wishes, and they can help turn these into measurable milestones. PT’s will help to measure your progress, and show it to you as often as possible, to remind you that your hard work is paying off.
Benefits of PT’s
Above all, a positive mental attitude, displayed by both parties can work magic! Celebrate every win, no matter how small! (and probably don’t celebrate with a glass of wine and a cheeseburger!) Your PT will not thank you for it! By using a PT and mixing these elements in your training programmes, it’ll become easier to stay consistently motivated and get the results you desire.
Set your fitness goals now and be beer garden ready by April!
Posted by Tia Patel | Feb-22-2021
Fasted running is a current nutritional trend along with the ketogenic diet and intermittent fasting. This includes running in the morning before having eaten breakfast to bring some great benefits to performance and in aiding weight loss. However, with all diets, particularly ones which involve movement, there are disadvantages too. So here’s everything you need to know about fasted running including what happens to your body.
Whilst you may worry that there is no fuel in your body to get you through a run first thing in the morning, on the sunny side, running fasted may bring some science backed health benefits.
To begin with, the body uses glucose stores from dinner the night before, so if you plan on running fasted, it's important to eat a hearty nutritious meal rich in protein and carbohydrates, the night before.
From improved competitive performance to positive changes in body composition to enhanced economy of movement, fasted running also enhances mitochondrial biogenesis and increases the number of mitochondria in the body. These are the batteries energising our muscles, so a greater number of mitochondria is one of the main adaptations we seek through training to improve our physiological potential.
All training has a positive impact, but to varying degrees. Fasted running has been shown to stimulate mitochondrial biogenesis more effectively than non-fasted running.
Additionally, fasted running improves our fat-burning potential – the ability to mobilise and convert fat for fuel, offering the potential to change body composition. At the same time, our regulation of insulin, the hormone which allows the mobilisation of carbohydrates for fuel, is improved, lowering our resting blood sugar levels.
Click here for our tips on losing weight without dieting
However, too much fasted running can hamper your carbohydrate metabolism, hindering performance at higher intensities. It can also prolong your recovery from exercise, effect immune function, reduce muscle mass and disrupt the menstrual cycle.
Our advice, save your fasting for your shorter runs and don’t attempt an endurance run without proper nutrition on board!
1. Increased fat burning - The idea is that your body uses more fat as energy because your carbohydrate stores are low. The result is higher fat burn, or “oxidation.”
2. Reduced energy intake - Your body taps into your liver glycogen stores when your blood and muscle glycogen levels are depleted. According to the researchers, this affects your energy intake through the liver-brain neural network.
3. Might improve aerobic endurance - There’s some evidence that training on an empty stomach may increase aerobic endurance. In a small 2010 study fasted exercise was associated with higher VO₂ max. VO₂ max refers to your maximum oxygen uptake during intense physical activity. It’s a measurement of aerobic endurance and overall fitness.
4. Less digestion problems - During prolonged exercise, it’s common to experience digestive issues like: stomach or intestinal cramps, nausea, vomiting , diarrhea. These symptoms often affect athletes who run long distances or train for long periods of time.If you’re prone to exercise-induced digestive issues, running on an empty stomach might be ideal.
Fasted running isn’t about skipping meals, it’s about planning meal times effectively to help your fitness goals so you can #RecoverBetter #PushHarder
Read our guide to post workout nutrition
#TeamGPD
Posted by Tia Patel | Feb-22-2021
Refueling after exercise gives your body the nutrients it needs to recover from the exertion of a workout whilst helping you build bigger, stronger muscles.That means being thoughtful about what you eat before and after exercising to help you maximise the benefits of all your hard work whether its at the gym, after a run or post hiit workout
So we’ve got everything you need to know about what to eat after a workout for recovery, what happens when you don’t eat after exercise and our top 5 snacks for muscle gain, weight loss and recovery.
Getting in the right nutrients after exercise can help you rebuild your muscle proteins and glycogen stores. Here’s how protein and carbs are needed post workout to stimulate growth of new muscle.
A post-workout meal with both protein and carbs will enhance glycogen storage and muscle protein synthesis. Consuming a ratio of 3:1 (carbs to protein) is a practical way to achieve this.
2. Your muscles won’t recover or repair as they should.
3. You might not be able to lift as heavy or have as much strength during your next session.
4. You won’t get the protein you need to recover
5. Your body won't store glycogen properly and you'll slow down protein synthesis, which your body needs to do to recover from muscle damage.
6. You’ll be tired.
7. You might get overuse injuries as your muscles struggle to repair. Add one of our best selling products to your recovery routine.
8. Not replenishing electrolytes and nutrients lost through sweat.
Read our guide to making your own sports drink to refuel and renergise
9. Potentially dehydrated from not drinking water with a snack or meal.
10. Your muscles will break down as a result of not being fuelled properly.
1. Bananas with peanut butter - The bananas provide you with carbohydrates, potassium and magnesium. These are important for recovering from your workout. The peanut butter contains essential proteins and fat. But make sure to use pure peanut butter – without additives like sugar or palm fat.
2. Trail mix/granola - Granola provides a mixture of healthy fats, carbs (from the oats) fiber and a good source protein. This is a great option for the journey home from the gym or if you’re in a rush.
3. Edamame - The green soybeans are very low in calories: 100 g of edamame have a mere 125 calories. Also, one serving of edamame provides you with nearly 15 g of protein.
4. Greek yogurt with berries - Greek yogurt has a high protein content: One container (200 g) contains 10 to 15 g of the macronutrient. Raspberries, strawberries and blueberries (fresh or frozen) are low calorie, low carb and rich in antioxidants.
5. Hardboiled eggs - Eggs provide all of the nine essential amino acids (also known as the building blocks of protein), making them an effective food for maintaining, building and repairing muscle.
Eating the right foods post workout are important to achieving your long-term fitness goals. It may be best to have a nutritional strategy as you find snacks that work best for you and your lifestyle. But don’t forget our nutritional rule - drink plenty of water!
#TeamGPD
Posted by Chloe SImkiss | FEB-16-2021
As runners, triathletes and all round weekend warriors, we're always analysing our performance and questioning our abilities. If you're plagued by constant niggles and injury or, struggling to shave even 30 seconds off your PB, there could be a very simple reason why. 😲
Read our guide below to find out how you can incorporate strength and conditioning into your fitness regime for performance related benefits.
Strength and conditioning is fitness based on movement that uses a variety of core conditioning, weight training, agility and mobility exercises. Incorporating regular sessions into your coaching may be a good way to change your body, improve your performance and reach the results you want
A ‘strength exercise’ is any activity that makes your muscles work harder than they usually do. This training helps to improve your muscles’ strength, size, power and endurance.
Muscle-strengthening activities examples:
Body conditioning usually includes:
If your muscles have been overworked, try our hot cold gel packs post workout to help with your recovery.
Use cold therapy:
Reasons to use heat:
1. High-Performance Training for Sports.
The book is the perfect guide for athletic conditioning. It is filled with facts, findings, insights and training prescriptions for enhancing each component of athletic performance.
2. Conscious Coaching: The Art and Science of Building.
Want to learn about the foundational principles of improving relationships, enhancing engagement, and gaining the trust of athletes through targeted communication? This book is perfect for you as it teaches you how to apply these principles when working as a PT.
3. Sports Injury Prevention and Rehabilitation: Integrating Medicine and Science for Performance Solutions.
This book would be a great choice if you are studying sports science, and for any clinician, coach or high performance professional working to prevent or rehabilitate sports injuries.
Many triathletes find strength and conditioning training very helpful for their recovery.
Check out our blog about common triathlon injuries here.
Strength and conditioning has so many benefits,not just in sports but also in everyday life. Incorporating some of the principles into your own training can really make a difference to how you perform, move and live!
Check our running for mental health blog here.
Stay strong!
#TeamGDP
Posted by Tia Patel | Feb-04-2021
Struggling with pain? The mind is a very powerful thing, and mind-body techniques can help you learn how to cope with your pain and other symptoms. Ditch the paracetamol and try one of our 18 all natural and alternative techniques for pain management to alleviate pain.
Ice it. Using ice and/or a cold gel pack can on the painful area help reduce inflammation and numb pain by slowing your nerve impulses. In general, limit ice therapy to 15 or 20 minutes with a rest of at least 2 hours between applications—and keep a layer between the ice and your skin to reduce the risk for skin damage.
Soak in warm water. Soaking your body in warm water can alleviate many forms of muscle pain and muscle spasm, as well as various types of arthritis. There are many options for a warm soak, including a deep bathtub, whirlpool tub, or warm pool for water therapy.
Try dry heat therapy. If a soak isn’t for you, or you want to apply heat more often, there are plenty of other heat therapy options for your pain. Consider applying a heat pack or an adhesive back wrap that provides continuous low-level heat. Just remember to carefully read directions before using a heat therapy product to reduce the risk of a burn or other injury.
Click here for advice on how to get the most out of hot and cold therapy to treat injuries
Enjoy essential oils. Essential oils have long been valued for their analgesic effects in many cultures. There are many ways to benefit from essential oils—some people inhale them (aromatherapy), others include several drops in their massage oil and enjoy it as part of a therapeutic massage.
Try massage therapy. A high-quality therapeutic massage spurs blood flow, reduces muscle tension, and boosts feelings of wellness. Massage therapy is defined as the manipulation of soft tissues—muscles, tendons, and ligaments—through hands-on massage by a qualified massage therapist.
Enjoy the outdoors. 10 to 15 minutes of sun exposure a day can help the body produce vitamin D, which some studies have found can reduce chronic pain. Being out in the sunshine can also boost your mood and promote better immune function.
Exercise. Physical activity plays a crucial role in interrupting the "vicious cycle" of pain and reduced mobility found in some chronic conditions such as arthritis and fibromyalgia. Try gentle aerobic activities such as walking, swimming, or cycling.
Stretch and loosen up. Almost everyone can benefit from stretching the soft tissues (the muscles, ligaments, and tendons) in and around the spine. Your back is designed for movement, and if your motion is limited because you are in pain, it can make your back pain worse.
Click here for tips to stretch, strengthen and stabilise the hips
Meditate, relaxation and mind body techniques. Meditation comes in many varieties, some complex, others simple. One common approach is just to find a sound that is pleasing to you but may or may not have a meaning (like "som" or another sound), close your eyes, sit still and comfortably, and repeat the sound in your mind. When your thoughts wander, notice that they have wandered and return to your sound. If you feel your pain, notice the pain and return to your sound. Start with a few minutes, and gradually lengthen to 30 minutes if you find meditation to be enjoyable.
Chiropractic. Chiropractors look at the relationship between the structure and function of the body in order to decrease pain. The main focus is the spine, and most chiropractic visits involve adjustments that are designed to realign the body to promote self-healing. Chiropractic has been shown to be effective for a variety of pain syndromes, including lower back pain, neck pain, carpal tunnel, headaches, and sports injuries.
Hypnosis. This complementary and alternative approach is used to promote relaxation and induce an altered state of consciousness. The resulting psychological shift is intended to help people gain control over their states of awareness, which theoretically can help them gain control over their physical body, including their pain symptoms. Research suggests that hypnosis can help reduce the need for pain medication by decreasing the anxiety that’s typically associated with pain.
Music therapy. Studies have shown that music can help relieve pain during and after surgery and childbirth. Classical music has proven to work especially well, but there's no harm in trying your favorite genre — listening to any kind of music can distract you from pain or discomfort.
Yoga and tai chi. These two exercise practices incorporate breath control, meditation, and gentle movements to stretch and strengthen muscles. Many studies have shown that they can help people manage pain caused by a host of conditions, from headaches to arthritis to lingering injuries.
Swap more anti-inflammatory foods into your diet. Anti-inflammatory foods—such as fruits, vegetables, unsaturated fats, whole grains, beans, nuts, and fish high in omega-3 fatty acids—may play a role in reducing pain for some people. The Mediterranean diet and DASH diet both contain lots of anti-inflammatory foods and have been linked to reduced disease risk and better heart health. Here are some of our favourites:
Try acupuncture. Acupuncture involves stimulating certain acupoints on the body using fine needles or other methods. How acupuncture works is not entirely clear. It is thought that acupoints lie near nerve fibers. When acupoints are stimulated, the nerve fibers signal the spinal cord and brain to release chemicals that relieve pain.
Laugh more often. Laughter has many positive effects, including increasing blood circulation and oxygen intake, and raising your body's level of endorphins (the body's natural pain killers). There is a whole movement, called laughter yoga, which helps people enjoy the many benefits of laughter without having to need a reason to laugh—it just focuses on laughing for its own sake.
Get enough restorative sleep. Getting enough sleep is critical to managing pain and promoting healing, so it's important to employ a variety of sleep aids to help get a healthy amount of sleep. Regular exercise that physically exhausts the body helps promote deep sleep. Visualization, meditation, and other psychological techniques can also help you get to sleep and stay asleep.
Read our blog on getting a better nights sleep
Find support and understanding. Unlike a broken leg or other obvious sign of injury, chronic pain is usually unseen. Chronic pain is often a lonely experience and we encourage you to find people who can be supportive and understanding. There may be a chronic pain support group in your local community or hospital. Or you may prefer to interact online. You may get started with a local or online forum seeking help, and then go on to find that you have a lot to contribute—and helping others is also a way to help yourself.
Give these techniques a go and let us know how you get on!
#TeamGPD
Posted by Tia Patel | Jan-26-2021
We’ve all been all there, pushing through the pain, ignoring the signs our body is giving us, praying for a speedy recovery. 🙏🏻
Wearing the correct trainers can go a long way to helping with certain injuries, and there are also plenty of exercises and stretches we can all be doing to strengthen our bodies, however, we know as runners that ultimately, injury is part and parcel of what we do. Knowing how to prevent injury is key but having the knowledge to manage injury successfully is what will help to keep us on our feet!
Millions of people pound the pavements every single day in the UK. Some enjoy running, while others feel like they need to do it. Regardless of the reasons behind getting out there, it is an alarming fact that roughly half of all ‘regular’ runners develop at least one injury over the course of a year.
While the majority of these running injuries are minor, some are very uncomfortable and without treatment can develop into something more serious. Therefore, it is imperative that if you are a runner (casual or serious) you have the best equipment available to help treat your potential injuries. Ice packs for injuries should be commonplace in your home if you go out running because everybody is only one missed step away from requiring ice packs!
With some expert advice from Rick Lovell at Achieve Physiotherapy , we’ve put pain to paper and investigated some of the most common running injuries which take us down a leg or two.
1. Patellofemoral pain syndrome (PFPS) A.K.A Runners Knee
What is runner's knee: Runner's knee is irritation of the strcd on the underside of the kneecap (patella). It’s characterized by a dull pain that is either “behind” or “around” the front and/or bottom of the kneecap.
Causes of runner's knee: Risk of suffering from runner's knee is increased for people with biomechanical factors including overpronation and having weak quads, hips, or glutes. Runners' knees typically flare up during or after long runs, whilst participating in movements such as squatting, after extended periods of sitting, or while descending hills and stairs.
Treatment for runner's knee: Strengthen weak hip and glute muscles with lateral side steps. Place a loop of resistance band just above your ankles or your knees. Separate your feet and bend your knees, lowering down into a slightly crouched position. While staying in this position, walk sideways 10 to 15 steps, keeping your feet straight and your upper body still. Then reverse directions. Keep your feet separated to maintain band tension. When this becomes easy, try doing this on your toes with your heels off the ground.
Post-run icing will provide pain relief in the early stages of runner's knee with heat working best once the injury is healing and no longer in an acute stage.
Watch the video below for expert advice from triathlete Fede Spinetta on using his gel pack to recover from injury
Prevention: To prevent runner's knee it's important to look at your running form. In particular your stride and knee tracking. By shortening your stride length and landing the knee slightly bent, you can take up to 30% load off the joint. To support your knee tracking, strengthen the quads and glutes with exercises like squats and lunges.
2. Achilles Tendonitis
What is achilles tendonitis: Achilles tendon is the thickest and strongest tendon in your body, connecting your calf muscles to the back of your heel. Under too much stress, the tendon tightens and becomes inflamed causing tendonitis.
Causes of achilles tendonitis: As you “toe off” the ground when you run, virtually all of the force used by your body comes from the Achilles. This force can be three times as much as your body weight and the faster you run, the more strain you put on the Achilles tendon. Runners who dramatically increase their training to include longer distances with more speedwork and have tight or weak calves are particularly vulnerable to achilles tendonitis.
How to treat achilles tendonitis: Alternate between hot and cold treatment. Ice for 10 - 15 minutes and then heat the affected area two hours later. Repeat the process as often as you like.
Strengthen the calves by performing heel drops. Stand with the balls of your feet on a step. Rise up on both feet. Once up, take your stronger foot off the step. Lower down on your injured foot, dropping your heel below the step. Rise back up, return your other foot to the step. Do 20 reps. Avoid running or cycling and instead use an elliptical machine or swim as a form of exercise to avoid putting excess strain on your Achilles.
Preventing achilles tendonitis: Strong calves protect your Achilles from flare-ups. By performing heel drops and weight bearing lower body exercises you can strengthen the calf muscles. However, it's important to avoid aggressive calf stretching and wearing flip-flops and high heels which can irritate the Achilles.
3. Plantar Fasciitis
What is plantar fasciitis: The plantar fascia is the flat length of connective tissue that runs from your heel bone (calcaneus) to the base of your toes. Its main roles are supporting the long arch in your foot and helping with the toe-off when you’re walking or running. Plantar fasciitis is pain caused by small tears or inflammation of the tendons and ligaments causing pain first thing in the morning which typically feels like a dull ache or bruise along your arch or on the bottom of your heel.
Causes of plantar fasciitis: Runners with very high or very low arches are vulnerable to suffering from plantar fasciitis where the plantar fascia is stretched away from the heel bone. Other causes are related to excessive inward (pronation) or excessive outward (supination) rolling of the foot, increasing distance of runs too quickly and back issues and core weakness which can lead to subtle change in your stride.
Treating plantar fasciitis: Roll your foot over massage or lacrosse ball for five minutes at a time up to five times a day to soothe the plantar muscle. Heat the area in sub-acute stages. To stretch your plantar fascia, sit with one leg crossed over the other so that your right ankle rests on your left knee. Grab the end of your right foot at the toes and gently pull back. Use your gel pack cold to soothe inflammation of the plantar area and relieve pain.
Preventing plantar fasciitis: The key to preventing plantar fasciitis is having shoes which fit your type. By having a gait analysis performed from a specialist sports shop, you can ensure that you are wearing shoes which support the biomechanics of your feet. For many people a neutral shoe and orthotic insoles may prove the best option.Stretch and massage the plantar fascia several times a day. In the morning, hang your feet over the edge of the bed and roll your ankles. Tight muscles may also be a contributing factor in causing plantar fasciitis. We recommend using a foam roller to loosen up the calf muscles.
4. Shin Splints
What is shin splints: Shin splints refers to medial tibial stress syndrome, an achy pain that results when small tears occur in the muscles around your shin bone (tibia).
Causes on shin splints: Shin splints occur when runners wear the wrong shoes for them which doesn’t have enough support for their foot type. Or shoes which have done too many miles and where the support has worn away.
How to treat shin splints: Rest and ice can ease the pain. Though conventional wisdom has preached calf stretching as a way to rehabilitate shin splints, there's little evidence that it helps. Instead we recommend gradually building your training to increase endurance, running on soft surfaces where possible to improve shock absorption and disperse forces more evenly. You may need a biomechanical assessment to find the best footwear. Incorporating specific strengthening exercises into your training program will also help to strengthen the supporting muscles whilst improving your running posture and form.
Preventing shin splints: The easiest and best way to avoid shin splints is to increase mileage gradually. It’s also important to make sure you are running in appropriate shoes and we would recommend seeking assistance from a specialist sports shop or even better, your physiotherapist.
Ultimately prevention is always better than cure, listen to your body, if you feel pain, STOP. However, we don’t live in a perfect world, which is why ice packs are a necessity! In any case, it is important that you take note of the 11 steps on the infographic below, and take the time to think about them before you go out. Pay particular attention to point 11 – learn from your mistakes. Every runner is different in both physiology and mindset, so the ‘rules’ change from person to person.
Last but not least, make sure you firmly imprint this acronym in your running memory bank! R.I.C.E for injury treatment – that’s Rest – Ice – Compress – Elevate.
Read further about the benefits of R.I.C.E. technique here
By being more aware of your own limitations, following the correct practices and having the correct tools for the job you can live a more pleasant, injury-free running life…
#TeamGPD
Posted by Tia Patel | Jan-26-2021
According to Strava, runners in the UK and Ireland ran a total of 527.6 million km in 2020.
Running is enjoyed by millions of people worldwide because it's good for your body and mind and it requires very little equipment. All you need is a good pair of running shoes and the willingness to get started.
Interested in starting your journey into running? We’ve got everything you need to start your running journey including 15 benefits of running, methods for getting started, 6 tips for avoiding injury and 5 tips for making running a habit.
1. Running makes you fitter.
2. Running can be a smart strategy for weight loss.
Check out these tips for losing weight without dieting
3. Running is an excellent stress reliever and antidepressant to help you overcome daily stress.
Read our guide to running for mental health
4. Run by yourself for peace and solitude, or with others for social interaction.
5. You release endorphins when running and may even experience a runner’s high.
6. Running provides motivational targets for exercise.
7. Running is cheaper paying for a gym membership.
8. You achieve better overall health with improvements such as higher lung capacity, increased metabolism, lower total cholesterol levels, increased energy, and decreased risk of osteoporosis.
9. Increase productivity in your work life.
10. Catch a runners high.
11. Improvements in sleep.
12. Stimulates growth of fresh grey matter in the brain.
13. Boosts sexual arousal in women and reproductive potential in men.
14. Look better and feel stronger.
15. Live a longer life.
TeamGPD Top Tip: We recommend using the Couch to 5K app for anyone looking to get more active, fitter and healthier. It's a free NHS app following a 9 week plan for people who want to start running but don't know where to start. The app will tell you when to walk and when to run taking away all the stress of you having to figure it out yourself.
1. Increase mileage slowly - build your weekly mileage by no more than 10% per week.
2. Good shoes - With so many varieties of brands, models, types and technologies or running shoes, it’s important to get the one that offers the best support and fits your anatomy and biomechanics of your feet . We recommend visiting a running shop for a proper assessment and fit by qualified staff who will assess the way you walk or run and gain a proper understanding of your needs to help find the best shoe for you. Don’t forget you’ll need to replace shoes every 300 - 500 miles to avoid injury due to the shoes wear and tear.
3. Cross train - Runners can benefit from cross training activities to improve muscle imbalances and stay free of injury. Activities like swimming, elliptical training and rowing will allow you to continue burning calories and boost aerobic fitness without the added pressure of pounding the pavement.
4. Strength train - Strength work accomplishes three goals for runners: it prevents injuries by strengthening muscles and connective tissues, it helps you run faster by boosting neuromuscular coordination and power and it improves your running economy by encouraging coordination and stride efficiency.
5. Post run nutrition - your post run recovery meals should consist of carbohydrates and plenty of protein to allow your body and muscles to re-fuel, replenish and recover so you can get on with the rest of your day injury free.
6. Listen to your body - slow down of rest when needed to allow your body to recover and avoid injury. Rest days will help us run faster, avoiding injury whilst keeping our spirits motivated to continue training and avoid injury.
Click here for tips on what to do on rest day
7. Use a gel pack cold immediately after running to treat any niggles before they prevent you from running. Applying an ice pack will decrease fluid buildup and swelling at the site of injury by constricting blood vessels and slowing down the metabolism of the cells. Nerve endings at the site of the injury are numbed which decreases their ability to send impulses perceived as pain to the brain.
Here's Fede Spinetta with his story on navigating injury as an athlete
It’s believed that it takes on average 66 days for a habit to stick, so here's our tips for making running a part of your routine:
Make a plan - Running at the same time will help make running a part of your daily or weekly routine. You could even replace running with walking or another form of exercise to fill the time on non running days.
Track your progress - For many of us, knowing we’re improving can be a source of motivation. Tracking your progress can show you that even when it doesn’t feel like you’re getting faster and further.
Enter a challenge - Whether you sign up for a race or a virtual challenge putting a goal in place and actually making the commitment can make it easier to stick to a routine.
Reward yourself - Treat yourself to a post run snack or hot shower or bath, rewarding yourself for doing something positive will more likely make you want to repeat the experience.
Build a support system - There is a whole community of runners ready to help and motivate you on your running journey, you are not alone!
Has all this info wet your appetite? Why not join our Facebook group Runners Shin-Dig? We’ve got all the support you need plus plenty of tips to keep you moving!
Good Luck and remember to tell us about your running journey, we love to hear from you!
#TeamGPD
Posted by Chloe Simkiss Jan-26-2021
Unfortunately, most people will experience minor back problems at one time or another. It can happen suddenly or slowly over time: you make an awkward movement, overdo it while exercising or you overuse your back at work or at home. The spine is an incredibly tough structure, but in order for it to function correctly, all the pieces need to be in the correct place. When vertebrae become unaligned this can lead to minor back problems, back pain and discomfort or even chronic pain. You may find it difficult to move freely throughout your day and a back injury can present itself as pain in other areas of the body such as the legs, hips, arms and shoulders. Any injury to the back’s bones, joints, connective tissue, muscles or nerves, can cause pain and discomfort.
Most back injuries are from cumulative effects. You can injure your back doing sport, working around the house or in the garden, from a sudden jolt or movement, such as a car accident, or from a knock or fall.
However there are contributing factors leading to a back injury such as disease like osteoarthritis or osteoporosis, your age, physical fitness, smoking, being overweight, or the type of work you do. It’s important to find out the cause of your symptoms so they can be treated properly.
Strain: A strain is a stretched or torn muscle or tendon. Tendons are tissues that connect muscle to bone. Twisting or pulling these tissues can cause a strain. They can happen suddenly or develop over time. Many people get strains from playing sports. At first, treatment involves resting the injured area, icing it using our gel pack for the back, wearing a bandage or device that compresses the area, and pain relief medicines. Later treatment might include exercise and physical therapy.
Sprain: A sprain is a stretched or torn ligament. Ligaments are tissues that connect bones at a joint. Falling, twisting, or getting hit can all cause a sprain. You might feel a pop or tear when the injury happens. A sprain can be prevented by warming up when you know you’re going to be lifting something heavy and ensuring you lift with your legs, not your back. Staying active helps maintain muscle tone and balance around your spine.
What to do when you sprain your back?
Stop doing whatever caused the pain. Lie on your back with your knees bent to put your spine into a good position. Apply RICE – Rest, Ice, Compression, Elevation. Our ice gel pack can be applied three to four times a day, but not for more than 15 minutes at a time.
Generally, you can return to normal activities within 1-2 days after a sprain or strain. Be sure not to over-do it, but also keep in mind that too much rest can prolong your symptoms. If your symptoms persist after about two weeks, or interfere with your daily activities, you should book an appointment with your doctor.
Herniated or bulging discs: Another common back injury involves a herniated or bulging disc. This occurs when there is a problem with the rubbery cushions (discs) between your vertebrae. A disc is often described as a jelly donut, with a softer center inside a tougher exterior. A herniated disc occurs when the softer “jelly” pushes through a tear in the exterior of the disc. This can cause nearby nerves to become irritated and create painful symptoms, such as:
Surgery is usually not needed to treat a herniated disc. Your doctor will discuss your treatment options, which may include rest, epidural injections, medication or physical therapy.
Fractured vertebra: A fractured vertebra, also called a compression fracture, refers to a crack or gap in the vertebra. It is often a result of the spine aging and weakening, but can also be caused by trauma to the spine or from a fall. You may experience acute or chronic back pain. Treatment may include rest, a brace, medication or physical therapy. A doctor will discuss each of these options and create a plan that is right for you.
Most back pain will get better and go away by itself in 1 to 4 weeks and home treatment will often help relieve back pain that is caused by minor back problems.
For some tips on how to manage back pain, home remedies and back strengthening exercises click here.
Make sure you use your body properly. Remember to stand smart - don't slouch, sit smart - choose a seat with good lower back support, armrests and a swivel base and lift smart- let your legs do the work!
#TeamGPD
Posted by Tia Patel | Jan-19-2021
Hip pain, stiffness or swelling is common and can occur throughout adult life as a result of sports or everyday wear and tear. But there’s no need to fear hip pain! Read on for help on finding out what you can do to relieve, manage and treat hip pain including some all natural pain relief remedies, tips for reducing hip strain and a self care routine
Pain medication can help to reduce the pain and help you move more comfortably to aid recovery. Generally paracetamol and ibuprofen are the go to pain medicines but its best to consult your doctor.
if you're wishing to take more of a holistic approach to pain relief for the hip then you could give these a go:
Whilst hip pain may respond best to rest, you should still do some gentle exercise to avoid the hip becoming stiff and your muscles weakening. We recommend that you don’t rest for more than a few days – start some gentle exercise as soon as the pain begins to ease. Simple exercises can help to restore your range of movement, promote strength, ease stiffness and get your hip back to normal.
Click here for our blog on exercises to stretch, stabilise and strengthen the hips
Another way to relieve hip pain is by holding ice to the area for about 15 minutes a few times a day. Try to rest the affected joint as much as possible until you feel better. You may also try heating the area. A warm bath or shower can help ready your muscle for stretching exercises that can lessen pain.
Acupuncture is a technique used to relax the mind and body to assist people in achieving balance. Each acupuncture needle produces a tiny injury at the insertion site l to let the body know it needs to respond. This response involves stimulation of the immune system, promoting circulation to the area, wound healing, and pain modulation.
Click here for tips on sleeping
Being able to walk pain free is a blessing we all take for granted! Let us know how you get on with these remedies for relieving hip pain so you can walk pain free.
#TeamGPD
Posted by Tia Patel | Jan-19-2021
The following exercises are designed to stretch and loosen the hips, strengthen the pelvis for strong hips and stabilise the structures that support your hip to manage and relieve pain.
It’s important not to overstretch yourself if you’re in pain. It’s normal to feel some aching in the muscles after exercising, but you should stop and seek advice if you have joint pain that lasts more than a few days.
Hip flexion - Hold onto a work surface and march on the spot to bring your knees up towards your chest alternately. Don’t bring your thigh above 90 degrees.
Hip extension - Move your leg backwards, keeping your knee straight. Clench your buttock tightly and hold for five seconds. Don’t lean forwards. Hold onto a chair or work surface for support.
Hip abduction - Lift your leg sideways, being careful not to rotate the leg outwards. Hold for five seconds and bring it back slowly, keeping your body straight throughout. Hold onto a chair or work surface for support.
Heel to buttock exercise - Bend your knee to pull your heel up towards your bottom. Keep your knees in line and your kneecap pointing towards the floor.
Stomach exercise - Lie on your back with your knees bent. Put your hands under the small of your back and pull your belly button down towards the floor. Hold for 20 seconds
External hip rotation - Start with your knees bent and feet together. Press your knees down towards the floor using your hands as needed. Alternatively, lie on your back and part your knees, keeping your feet together. Take the movement up to the point you feel a stretch, hold for around 10 seconds and relax. Repeat 5-10 times.
The hip joints are the largest in the body. Taking good care of your hips will help your flexibility, your mobility and to prevent issues in later life, so why not give these exercises a try and let us know how you get on!
Stay well!
#TeamGPD
Posted by Tia Patel | 07-Jan-2020
With lockdown part 3 in full swing and the change in the weather leaving us stuck inside for the next few months. If like us, you’ve run out of netflix series to watch, completed all the marvel movies in order and played monopoly to the point where the board is now broken, you’ll be looking for new forms of entertainment to fill your days!
Look no further, we’ve got 5 reads, 5 listens and 5 watches to provide the perfect motivation that will either put you in a running mood or take you on an emotional rollercoaster equivalent to the runner’s high!
Born to Run: The Hidden Tribe, the Ultra-Runners, and the Greatest Race the World Has Never Seen by Christopher McDougall - With incredible energy and smart observation, McDougall tells the story of Mexican Indians who are reputed to be the best distance runners in the world, while asking what the secrets are to being an incredible runner. Travelling to labs at Harvard, Nike, and elsewhere, he comes across an incredible cast of characters, including the woman who recently broke the world record for 100 miles and for her encore ran a 2:50 marathon in a bikini, pausing to down a beer at the 20 mile mark.
Science of Running: Analyse your Technique, Prevent Injury, Revolutionize your Training by Chris Napier - Analyse your running style and learn how to enhance your gait for optimum efficiency and safety. Transform your performance with exercises targeting strength, flexibility, and recovery - each exercise annotated to reveal the muscle mechanics so you know you're getting it right. Understand the science behind your body's energy systems and how to train to maximise energy storage and conversion. Follow training and exercise programmes tailored to different abilities and distances, from 5K to marathon. Whether you are new to running or an experienced racer, this book will help you achieve your goals and stay injury-free.
80/20 Running: Run Stronger and Race Faster by Training Slower by Matt Fitzgerald - Respected running and fitness expert Matt Fitzgerald explains how the 80/20 running program - in which you do 80 per cent of runs at a lower intensity and just 20 per cent at a higher intensity - is the best change runners of all abilities can make to improve their performance. With a thorough examination of the science and research behind this training method, 80/20 Running is a hands-on guide for runners of all levels with training programs for 5k, 10k, half-marathon and marathon distances.
26.2 Miles to Happiness: A Comedian’s Tale of Running, Red Wine and Redemption by Paul Tonkinson - The hilarious trials and tribulations of stand-up comedian Paul Tonkinson as he attempts to beat the much lauded 3-hour mark at the London Marathon.
Epic Runs of the World (Lonely Planet) - We can’t travel the world and run but we can think ahead to 2021 and plan a year of travel. So put on your running shoes - it's time to hit the road, the trails and the great outdoors. In this comprehensive runner's companion, you'll find 50 of the world's greatest running routes - from short city runs and must-do marathons to cross-country trails and challenging ultras - plus a further 150 courses around the globe to satisfy runners of all abilities.
Bad Boy Running - Bad Boy Running is a podcast for runners - boys AND girls. Hosted by friends Jody Raynsford and David Hellard, both running journalists and bloggers, the show features the conversations they'd have in the pub focusing as much on the camaraderie and social side of the sport as the technical.
The Real Running Podcast by Tina Muir - Ex-Professional runner, Tina Muir talks with experts in their field discussing all things running related – from the importance of sleep, training your brain as a runner, and tips for the weights room. She also chats with runners, industry leaders, innovators and those making a difference in the running community. This is more of an information sharing podcast than some of the other running podcasts.
The Morning Shakeout with Mario Fraioli - Mario Fraioli is a well-known name in the running world. His podcasts are a more serious, analytical view of the running world; chatting with elite runners as well as those behind the scenes that really make the running community, from race directors, photographers and sports writers.
Rambling Runner - Matt’s podcast promises to be for ‘dedicated and motivated amateur runners who are working hard to get better and achieving inspirational results while balancing running with the rest of their lives’.
Can’t Hurt Me: Master Your Mind and Defy the Odds - For David Goggins, childhood was a nightmare - poverty, prejudice and physical abuse coloured his days and haunted his nights. But through self-discipline, mental toughness, and hard work, Goggins transformed himself from a depressed, overweight young man with no future into a U.S Armed Forces icon and one of the world's top endurance athletes. The only man in history to complete elite training as a Navy SEAL, Army Ranger, and Air Force Tactical Air Controller, he went on to set records in numerous endurance events, inspiring Outside magazine to name him "The Fittest (Real) Man in America."
Chariots of fire - An oldy but a classic, Chariots of Fire is a 1981 British historical drama film. It is based on the true story of two Great Britain and Northern Ireland athletes in the 1924 Olympics: Eric Liddell: a devout Scottish Christian who runs for the glory of God, and Harold Abrahams, an English Jew who runs to overcome prejudice.
Boston: The Documentary - Looking to complete the WMajors, “Boston” chronicles the story of the iconic race from its humble origins 120 years ago, starting with only 15 runners, to the present day. Perfect motivation for a lockdown run in preparation for a 2021 marathon.
Mo Farah: No Easy Mile - Telling the incredible life story of one of Britain's most successful athletes, Mo Farah opens the doors to his home and gives us a personal insight into his life, enabling us to see a side of him never seen before. Join Mo, his family, and his team in the build up to and throughout the Rio Olympic Games, looking back over his career and remarkable personal journey from Somalia to four-time GB Olympic Champion.
McFarland, USA - Produced by Disney, McFarland is a running movie for the whole family. Based on a true story, this is great motivation and inspiration for those struggling to get out there and unleash their full potential.
From Fat to Finish Line - Follow The journey of 12 people who share the common bond of losing 100 pounds on average and then embarking on one of the biggest challenges of their lives - the 200 mile mega distance Ragnar Relay Race.
Well, that’s enough to keep us busy for a few months but we’d love to hear your recommendations, so make sure you share them with us in the comments below.
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