July 2024 Newsletter

July 12, 2024

July Newsletter

Summer is here! (Apparently!) Hopefully, you’ve been enjoying the summer of sports with the Euros, followed by Wimbledon and then the Olympics will be starting soon! Maybe it will inspire you to try a new sport.

If sports aren’t your cup of tea, you can still make the most of the outdoors by exploring the numerous beautiful spots right at our doorstep! From hiking trails to serene lakes, there’s something for everyone to enjoy. Pack a picnic and head to the park, or take a leisurely bike ride through the countryside. Most importantly , Have fun getting active !

Private Medical Insurance

If you have private medical insurance, you might be pleased to know that physiotherapy is frequently covered in insurance plans!

Physiotherapy Matters is registered with all major providers. To use your insurance with us, reach out to your provider for authorisation and then get in touch with us to schedule your appointment!

If you are unsure about our registration with your provider, feel free to contact us for verification. We are here to help you!

Feel free to call us on 0191 285 8701

Great North Run & Gait Analysis

The Great North Run is just 2 months away! For those participating, we hope your training is going smoothly and that you are embracing the challenge.

If you have any injury worries or require advice, we are here to support you. Remember to listen to your body and not push yourself too hard; rest and recovery are just as crucial as the training itself. Hydration and nutrition play vital roles in your performance, so ensure you are fueling your body with balanced meals and staying well-hydrated.

Take a look at the warm-up example below to help you on your journey!

Running Warm up

Before running, a warm-up involving light cardio and stretches prepares the legs by raising muscle temperature and heart rate. Benefits include injury prevention, reduced soreness, and mental readiness. Professional athletes warm up for 20-30 minutes, while regular runners can benefit from a few minutes, adjusting based on the length of the run.

Simple Running Warm-up Routine

Active Warm-up Examples

• Walking:
  • Spend 3-5 minutes walking briskly to get the blood flowing.
• Striders:
  • Gradually accelerate for 60 meters before decelerating, repeat 3 times.
• Lunges:
  • Perform 10 lunges per leg, switch legs, and repeat twice.

Static Warm-up Exercises

Thigh Stretch

• Grab the top of your left foot with your left arm, bringing it towards your buttock.
• Hold for 15 seconds, then repeat with the other leg.

Hamstring Stretch

• Stand upright with hands on hips, left leg in front of the right.
• Hinge forward from the hips, holding for 15 seconds, then switch legs.

Hip Stretch

• Step your left leg forward, bending the knee while keeping your torso straight.
• Contract your buttock until you feel a stretch, then repeat on the other side.

Calf Stretch

• Step forward with you left leg and gently bend your knee, this will be the passive leg and just there for support.
• The leg you will be stretching will remain straight with your heel on the ground behind. You should feel a stretch to the leg at the back, hold for 15 secs and the switch

Gait Analysis

Did you know we offered Gait Analysis ? Whether you are a complete beginner, an experienced competitive runner, or struggling with an injury, gait analysis can help you!

It’s an ideal tool to help you prevent injury , increase your speed and efficiency, helping identify where improvements to your running can be made. Our Gait Analysis provides personalised insights tailored to your unique biomechanics. By understanding your individual gait, we can recommend specific exercises, footwear, and techniques to enhance your performance and comfort.

Embrace a smarter way to run and let us help you achieve your goals with confidence and precision.

Click the link below to find out more info on our Gait Analysis service !

Exercise of the Month

Hip Stretch

This exercise is beneficial for reducing the risk of injury and preparing your body for more intense physical activity.

Also, during a cool down, it aids in the recovery process by slowly bringing your heart rate back to its resting state, alleviating muscle stiffness, and promoting relaxation.

Whether you’re an athlete preparing for a competition or someone engaging in regular fitness activities, incorporating this exercise into your regimen can contribute to improved performance and overall well-being.
 Hip Stretch

• Step your left leg forward, bending the knee while keeping your torso straight.
• Contract your buttock until you feel a stretch, then repeat on the other side.