As the new year commences we often take a look at ourselves and make plans for self improvement. With the world still in turmoil, many people are coming to the conclusion a healthy body is top of the list. But if you aren't a natural exerciser where to you start? Take a look at our top tips below: Tip 1: Start slowly Many people start the New Year with lots of exercise enthusiasm, which usually results in overtraining and either injury or giving it up as it is too hard. 😮‍💨

After many many years in this industry we know that this is the time of year when people will very shortly start asking us here at The Reinge Clinic , what pieces of home exercise equipment we recommend, ready to start their new year fitness drive🤗. Home cardio Equipment The most common of those questions revolves around the problem that the person can't fit very much into the spare room or garage so wants advice on the best all round cardio machine. Well, we have the perfec

Let's face it, there is nothing fun about Plantar Fasciitis, but if you have it, how do you fix it? Let's take a look at the options without resorting to orthotics or living with it! Calming things down Ice is your friend... "Itis" at the end of a word means inflammation. So Plantar Fasciitis is so named because the fascia on the plantar (base) of the foot is inflamed. Inflammation is painful, so here are a few ways to calm that inflammation. Grab your washing up bowl and som

Back problems are experienced by almost everyone at some point in their life, whether you have a sedentary job, or a physical job, solving back problems doesn’t need to be complicated. Here are our 5 tip tips to avoid those back problems. #1 – Strengthen your core Now to do this you don’t need to visit a gym, the best way to strengthen your core is to sit on an unstable object. Your core muscles are designed to hold your pelvis in a straight position relative to your spine. W

Running, it’s the simplest thing on earth? So why do so many runners end up with niggles, injuries and sometimes, outright pain? There is nothing more likely to ruin running development than not being able to run at all! So what can we do to avoid getting those injuries in the first place? #1 - Avoid over striding. Over striding is easy to spot. If your foot lands in front of your body when you run, you have an over stride. Perhaps get a running friend to watch you while you

Autumn is a fantastic time to exercise outdoors, heading out into the fresh air is not only good for your physical health but also for your mental health. It is well documented that the look, see and touch of the natural environment has a calming effect on anxiety 😀 and can help with depression and other mental health concerns. Here are a few top tips to help with Autumn exercising. A warm up will reduce your chance of injury It is getting chillier and this is the time o

Many many people put orthotics in their shoes and for the best of reasons. A weak arch, a leg length difference, to "cure" heel pain. But there is a problem here. Put your foot in an orthotic for too long and issues will arrive elsewhere in the body. 😞 Orthotics are a great short term solution to help control pain, but left in for too long they weaken the foot. Think of an arm that is supported in a cast for a while, while a broken bone heals. Once you remove the cast the mu

10, 000 steps is the number of steps everyone is supposed to achieve in a day. But how easy is this to do? During lockdown actually 10,000 steps wasn't too hard, the daily walk took about 20mins, the sun was shining and it gave a desperately needed break from the house. But now, with the challenges of working, a child to look after and the weather turning! It is much harder... so what tips can we give you. 🚶‍♂️ Well firstly, it is fairly amazing how many steps are done by ju

Hello everybody, as you may well have noticed, we often blog about back pain and that’s because its such a common issue and in most cases, actually very easy to improve. So, here we go once again, but looking at things in a slightly different way to some of our previous blogs. 😀 In the past we have talked about poor strength and poor activation of the spinal and pelvis stablisers, we have identified exercises and approaches that can help with these so you can always complime

For our older clients and especially those who normally go to the gym what do you do now they have had to close their doors🤔 Now my gyms shut what can I do for exercise? Well, on the surface it seems not too difficult. There is a lot of generic advice about how you grab a few cans and do some exercise. Whilst that's better than nothing, we really need to factor in the reality of being stuck indoors, possibly having no garden and limited opportunities to walk, either social

It's that time of year when we are heading into the 10k and half / full marathon season. Most of us are starting to increase our mileage and in particular, follow set training programmes. But it's also that time of year when the clinic goes crazy with running based injuries. So if it's not going well 😧 what do you do 🤔 I have a race in few weeks but am injured! This is an awful and all too common scenario. What should you do? Is the issue consistent for more than a week? If

In our previous blog we looked at some tips on avoiding trips and falls.This generated several questions about how do you get back up? The answer to this question depends on a variety of factors, the most important being whether you were injured in the fall. When in doubt, it’s always safest to call for help or 999 if you are obviously injured. In this blog we take a look at the extremely tricky subject of getting back up following a fall. We will take a look at the normal s

Well the skiing season is upon us again. I know this because Ski Sunday is almost back on T.V and very welcome it is too. If I cant go skiing then I am quite happy to watch somebody else do it and immeasurably better than myself. But soon the clinic will begin to fill with injured skiers, So what can we do to limit the chances of picking up a skiing injury: How should I prepare for skiing? The trick here is to make your ski training as close to possible as to what you are act

Winter can be strange in the UK, days can veer wildly from unseasonably warm, to full coatings of ice with no warning. Then you casually step out of your back door, straight onto ice, and find yourself on your back, staring up at the 6am sky, wondering if all your limbs will still function. Is there a good way to fall if I slip on ice? Well, yes there is. 😀Most slips on ice result in a backwards fall as your feet slip out from under you. This is a frightening and potential

Well with the movie version 'Cats' out, I suppose cats are all the rage at the moment. Watching the movie makes you realise that watching humans overlaid with computer generated images that sort of look like cats and doesn't translate so well when its not on stage. I Think theres a big difference between sticking on a cat costume on stage and actually trying to look like a cat. But enough of being a film critic, what has any of this got to do with Physiotherapy, Sports Therap

Hello everybody. In this blog we take a look at how we can avoid Trips and Falls, why they happen, the signs to look out for and how to prevent them. Why do trips and falls occur? Anyone can trip or fall at any age, but there are a number reasons why trips and falls can become more frequent and how you or your friends and relations react to a trip or fall, can often lead to some unintended consequences. Let's take a short look at how trips can happen and try to simplify what

"You are not 5' 7" I informed my client. "Really" said the client! I used to be 5' 9" but I am definitely 5' 7" these days. This is a conversation I have had for years and with hundreds of clients. We do shrink a little with the passage of time due to the continual compressive forces that act through the spine and the natural dehydration that occurs in the intervertebral discs, in fact this happens throughout a short a time period as a day 😱 So, here's a little fun: Measure

Five secret tips to get you to and through a Marathon 👍 Well with the Marathon season upon us, here at The Reinge Clinic we will rapidly be filling up with last minute injuries, we always do. So in this blog we are going to highlight some of the common questions and injuries we see at this stage of the approach that lead to either confusion 😕 or injury 😞. 1) This is not the time to change your shoes! One of the most common queries we get at this time is, "Are these shoes

This is the time of year when we see those Ice Rinks appear and how inviting they are! So what Top Tips can we give if you fancy having a go and stepping out onto the ice? 1. Wear Thick Socks!! No Really. 😉 This isn't because the ice rink is cold, because actually most people feel really hot when they go skating. It is because it is really important to make sure those boots are done up tightly. Several years ago Gina did First Aid on an ice rink for the winter season. Let's

My goodness me!! The talk we delivered about gait analysis at @RunFesttheseries, and that I blogged on last week, has gone down even better than I thought! We have been absolutely snowed under with bookings for gait analysis by those who attended the evening! However, I cant really bring myself to do another blog about gait, because something is much, much more pressing...... The question of 'what on earth is wrong with me🤨 ?!' I mean the idea to do the Dart 10k swim was