Physio / yoga @ Royal Docks CrossFit this Saturday 07th February 2015!

Royal Docks CrossFit is the 10,000th box to open!

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Royal Docks CrossFit is located next door to the Excel center just a 100m walk from Custom House DLR station. The Box occupies a 3500sq ft unit in a Grade II listed ex-tobacco factory. Door to door we are just 10 minutes from Canary Wharf.

In terms of facilities, they offer competition-grade Wolverson equipment and flooring throughout. Plus top quality male and female changing facilities complete with showers, lockers and hair dryers. Members will also have access to our quality on-site treatment room and car parking.

The coaches are aiming to build a community of positive and ambitious people regardless of athletic ability.

See more at: http://www.royaldockscrossfit.com/

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So having chatted to David (owner) and Sarah (head coach) we have decided to put on a physio-yoga morning for all the members!

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Physiotherapy @ Royal Docks CrossFit

Saturday 07/02/15

0900-1030

As Royal Docks CrossFit grows, people are getting stronger, more confident and inevitably pushing themselves harder!

I am running a FREE injury clinic for members on Saturday 07th February, between 0900-1030. These are 20 minute appointments for injury assessment and advice. So if you are having any aches and pains that you are not sure about, new or simply re-occurring, then pop in for a chat!

I am sports Physiotherapist and CrossFitter, working regularly with weightlifters, gymnasts, athletes and weekend warriors to assist them in reaching their training and competitive goals.

You can book in by emailing: emerson@xphysio.com

First come, first served!

XPhysio | XPhysio.com | +44 (0)7903 247247 | Angel | Shoreditch | Dalston | Royal Docks

Plus…

xXSSUweu
YOGA @ ROYAL DOCKS CROSSFIT!

Saturday 07/02/15

1100-1200

Do you do enough stretching and mobility work?

Katrina Kurdy will be running a free CrossFit specific power Vinyasa flow Yoga session for members following morning class / Physio! Katrina has taught in the US, UK and Asia, and her students include CrossFItters, MMA fighters, athletes and dancers.

The 60 minute trial class will focus on preventing common CrossFit injuries by increasing flexibility, building core strength, and creating a spatial awareness of movement and the body.  Vinyasa Yoga (like CrossFit) is designed to be accessible and scaled, so even if you have yoga experience or want to improve your gymnastic ability, you will be able to push yourself in this class.

This session will be an introduction to Vinyasa Yoga and aim to teach you the basic postures. Vinyasa means ‘breath to movement’ and is a ‘flowing’ exercise that will provide a good cardiovascular workout in addition to improving balance, strength and flexibility.  You will notice the similarities between some of the CrossFit warm-ups (gymnastic movements, stretches, and core exercises) and Vinyasa Yoga. In addition you will also learn about meditation and mind-body awareness to expand the benefits of yoga beyond the physical. We will also practice some inversions to improve your hand stands and balance!

Regular yoga practice will improve your skill set, confidence, strength and flexibility! It’s no surprise that many of the most respected athletes / boxes in the UK / USA now include Yoga in their training schedules!

For more information visit katrinakurdy.com or email: info@katrinakurdy.com

For information about how to book in for either Physio or yoga please speak to coaches David or Sarah!

Yoga for runners! New class starting Wednesday 7th January 2015 plus breakfast offer!

yogaforrunners

January is the month of fresh starts, new training programmes and setting goals!

It is also the month where is dawns on us that we signed up to or a got a place in a big marathon this year!

For runners, training re-starts after the Christmas and new year break. I see a lot of very new and very experienced runners coming in to Physio with niggles after getting back on the road or treadmill. Often one of the causes of ankle, knee hip and lower back pain is a lack of flexibility.

Run fast (http://www.run-fast.net/) know this and have started a ‘yoga for runners’ class at their store right in the City of london (http://www.run-fast-retail.net/) with Katrina Kurdy (http://katrinakurdy.com/yogainfo/).

Classes are well-rounded, with modifications given to make postures more accessible for beginners or more challenging for the experienced.  You’ll build strength, increase flexibility and there will always be a light-hearted inversion or hand-balance to keep it challenging and fun. This class is specifically tailored for runners so you can expect lots of core exercises, glutes work, stability and proprioception work.

Classes are £15 which includes a free coffee and breakfast! Can’t say fairer than that!

Please contact: hannah.walker@run-fast.net to book your place!

For more info: yoga@xphysio.com

Wednesday

Yoga for Runners

7:00-8:00 AM

The Running Works

28-30 Houndsditch

London

EC3A 7DB

http://www.run-fast-retail.net/

Food! Preparation is the key…

Happy new year everyone! Hope you had a great Christmas holiday and have had a good start to the new year!

preparation
noun
noun: preparation
1.
the action or process of preparing or being prepared for use or consideration.
“the preparation of a draft contract”
2.
a substance that is specially made up, especially a medicine or food.
“there are several effective preparations you can buy over the counter”

So Sunday I finally did what I have been thinking about for a while and actually prepared my food for the week (with the help of my lovely wife)!

Two and a half hours, three options, and twelve full meals later I have food for the next four days!

Foodprep

1. Mexican free-range chicken, spicy black beans, roasted cauliflower and brocolli and mexican rice

2. Mixed protein and brown pasta, free-range chicken and lean bacon, mixed peppers, plum tomatoes and pine nuts

3. Chili Salmon with stir-fried vegetables

All this came to around £40. So £3.30 per meal (plus that was our dinner on the day).

It was a bit of an experiment but the plan is to do this once a week!

Now I just need to get my training back on track…

Emerson

Rolling, rolling, rolling… why are we foam rolling?

Keep rolling, rolling, rolling…

They are in every box, gym, yoga studio, and sports club in all shapes and sizes, textures and densities! I get a lot of questions about foam rollers!

How often? How hard? How long? Before or after exercise? Which muscles?

Chris Beardsley, a well-known sports science writer, wrote an informative article in 2013 looking at some of the evidence around foam rolling: http://www.strengthandconditioningresearch.com/2013/10/01/foam-rolling/

The article is well worth a read! It got me thinking so here is my take on things…

What tissues are we actually affecting?

Fascia – mainly. Fascia is an uninterrupted viscoelastic tissue, which forms a functional 3-dimensional collagen matrix. Basically, fascia surrounds and penetrates every structure in the body, head to toe. It is an innervated, continuous, functional organ of stability and motion. And it is tough!

What is foam rolling?

Foam rolling is a form of self-myofascial release. What is myofascial release? That is another well-debated subject! It has been suggested that applying pressures to tissues can:

1) Rehydrate tissues

2) Reduce pain (a neural response?)

3) Improve vascular function

4) Release trigger points and break up adhesions

5) Reduce the effects of DOMS (Delayed Onset Muscle Soreness

6) Improve tissue range of motion (ROM).

What is the evidence?

There is limited, good quality evidence; however, Chris Beardsley has summarised the findings so far:

1. Foam rolling may reduce arterial stiffness, improve arterial function and improve vascular endothelial function – therefore potentially increase blood flow.

2. Foam rolling may have no detrimental effects on athletic performance pre-workout – therefore no effect.

3. Foam rolling may increase joint ROM while not impeding the production of muscular force or rate of force development – pre workout mobility could increase range. It is at least as effective as static stretching however does not reduce performance which static stretching has been shown to do (http://journals.lww.com/nsca-jscr/Abstract/publishahead/Differential_effects_of_30_s_vs__60_s_static.97324.aspx)

4. Foam rolling does not acutely affect counter-movement, squat or depth jump performance. A dynamic warm-up is better.

5. There is mixed evidence on whether foam rolling increases flexibility long term.

6. Foam rolling reduces muscle soreness. A more recent study concluded that the reduced feeling of fatigue may allow participants to extend acute workout time and volume, which can lead to chronic performance enhancements (http://journals.lww.com/nsca-jscr/Abstract/2014/01000/The_Effects_of_Myofascial_Release_With_Foam.8.aspx).

When should you foam roll?

 

Based on the evidence and also clinical experience these are the recommendations:

 

–       Foam roll myofascial structures to increase joint ROM pre-workout. Be specific – work on the areas that you have problems with and be specific to the exercise you are about to perform. Don’t replace a dynamic warm-up – supplement it.

 

–       Use foam rolling post-workout for quicker short-term recovery.

 

–       Regular use may help longer-term recovery and sustained performance.

 

–       Make it functional – get into end of range or dynamic positions to mimic what you are going to exercise.

 

–       It doesn’t work for everything – use other tools and types of mobility drills too!

 

How should I foam roll?

 

I work on trigger points. These have been well mapped out by Travell and Simon’s (http://www.triggerpoints.net/). Find a ‘tender’ or ‘tight’ spot, and then apply pressure with the roller for up to 20 seconds. IF it has started to ease, stay on it for another ten seconds then release. 30 seconds maximum – you don’t want an ischemic response, which will just be painful and may actually start to damage the tissue. Try to work through a few specific trigger points along the structure you are working on. Spend 60-90 seconds rolling out the area, then move on! This shouldn’t take you more than five minutes to be effective – even when looking at a large area like the lateral thigh / Illiotibial band (ITB).

Vastus_Lasterallis

I also really like it for thoracic extension – more of a joint mobilisation. Great pre-Olympic lifting and for any overhead movements where extension is key:

Other resources:

 

https://www.youtube.com/channel/UCnnB4zDBqZHhQ4uLTAX8eYA

http://catalysttrainingsystems.ca/2013/11/youre-not-stretching-what-you-think-youre-stretching-part-i/

http://catalysttrainingsystems.ca/2013/11/fascia-part-2/

 

Not a bad video demonstrating basic positions for foam rolling:

 

So there you have it! As always, if you have any questions please feel free to grab me or contact me!

 

Emerson

07903247247

emerson@xphysio.com

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FREE PRE-MARATHON EDUCATION EVENT 15TH JANUARY 2014!

Complimentary Marathon Preparation Evening with Complete Health and Wellbeing!

Hi all! If you are running any marathon distances this year, well worth popping along…

Following the success of last January’s Pre-Marathon event, Complete Health and Wellbeing are hosting another free information evening to prepare your body and mind for the gruelling 26.2 miles.

Join Sports Physio, Chris Myers and the Complete Physio Team for an evening of Marathon Preparation. The evening will be packed with insight, experience and education which will aid novice runners through to regular Marathon competitors.

The topics being discussed are:

  • Injury Prevention with Physiotherapist Chris Myers
  • Marathon Training Plans with Personal Trainer Ben Leach
  • Optimum Nutrition with Nutritionist Marc Adams
  • How to Train Your Brain for Success with Hypnotherapist Phil Dobson
  • How to Use Mental Rehearsals to Improve Performance with Hypnotherapist Phil Dobson

The event is totally free and will be held on Wednesday 15th January 2015 at 6pm on the 28th Floor of The CityPoint building.

Places are very limited and can be reserved by contacting: clare@complete-physio.co.uk

Any questions, please ask!

Emerson