Khphysiotherapy

Bit of park run tourism at Prudhoe. Missed yesterday’s post as spent the day travelling. Today’s video just shows a really nice little calf dynamic warm up. You should be warming up dynamically prior to your runs, this helps avoid injuries, gets the muscles warmed up and encourages increased flexibility. You don’t get any of this with static stretching.

Ankle ligaments!! The lateral ligaments and the much stronger deltoid ligament. Most of us have sprained an ankle at some point. How well did you recover, did you have treatment, did you suffer long term ROM loss????

Sports bras galour !!! High impact sports bras tested for high impact sports such as running. Full range of sizes available to try with professional fitting advice in a friendly environment. Treadmill testing available too to ensure those puppies are well supported. Contact me for free fitting details of any questions info@KHPhysiotherapy.com

This month is all things ankle related. Did you know the word ankle originates from the Latin ‘angulus‘ which means ‘little angle or corner’. I’ll be posting all sorts of tips and advice on ankle related issues and hope to host a couple of live Q&A sessions. (Dates TBC)

Made it!!! Day 31 of 💯 squats a day. I finished off in the gym with sumo squats, bicep squats and squats. Well done if you kept it up, it’s been tough and some days I’ve been squeezing them in before bed. But if you set your mind to something, work hard and keep focused you can achieve much more than you think. Next month I’m going to focus on the ankle so keep a look out for info, exercises, common injuries and advice. Did anyone notice any difference doing their squats regularly?? Would be great to hear and results/stories 😊

Pheeeeeeyew. Great session tonight. Ran my little legs off but struggled with a cough. Just got in my 💯 squats at end of session #bunsofsteel #squatchallenge #halfmarathontraining #runr #nottswr #khphysiotherapy #tiredlegs #intervals #nopainnogain #pushyourself #intervaltraining#thisgirlcan #dontjustrun

Appointments available tomorrow at 11am and 12. Message me if you want to book in last minute Info@khphysiotherapy.com

Day 29 of 💯 squats a day!! Seem to have picked up a cough and feeling a bit pants. Am hoping to be back on it tomorrow with the final 2 days of squat glory but today the last thing you need to see is me looking like crap and squatting in my pjs. (Still done them though!) Instead, here’s some beautiful people doing the perfect squat https://m.youtube.com/watch?v=N3h8sYgKswg

Thinking ahead to an initiative I can carry through August. Personally I’m going to cut down on plastic but I thought about doing ‘ankle August!!’ A month on info about your foot and ankle, how to strengthen weak ankles and calf’s and how to improve your balance.
Any thoughts????

Day 28 of 💯 squats a day. Very tired today so have done basic squats through the day- 10 here...10 there. Hoping I’ll feel better tomorrow. Breaking things down into bite size chunks makes a goal seem less daunting and much more achievable

Any thoughts on how to use these? #loveactivity #CSP #physiotherapists #khphysiotherapy #physicalactivity

From Chatsworth Pringle ducks to Park Run Champions! #parkrun #proudmum #khphysiotherapy #loveactivity #nottswr #lunacinema #pringles #lovemydaughter #runr #loveparkrun #beestonparkrun #morningrun #khphysiotherapy @ Chatsworth House

An outdoor screening of @greatestshowman at Chatsworth House! #excited #lunacinema #outdoorcinema #khphysiotherapy #summernights #relaxing

Our two became 5 this morning and the heavens opened which was lovely and refreshing #morningrun #smugrunners #loverunning #runningwithfriends #halfmarathontraining #khphysiotherapy #fitat43 #43andfabulous #loveactivity #runr #runningthedistance #runningphysio @ KHPhysiotherapy

Day 27 of 💯 squats a day. Friday morning circuit class. Great way to get your squats in and work all your muscles. Check out your local leisure centre to see what’s on offer.

Day 26 of 💯 squats a day. Woah try these little bad boys out. 4 individual heel raise squats then 4 double heel raise squats. The double ones really challenge your balance and work your calf’s. If you’re feeling really epic add a weighted bar

Day 25 of 💯 squats a day challenge. Adding resistance with a band works the muscle harder (hence the puffing!!😳). These exercises bring some hip flexor and glute strengthening in. The runners packs I sell have one of the resistance bands in plus a hand roller, massage ball and heat/ice pack. All in a handy drawstring rucksack. Get in touch if you want one or if you have any questions on the squats

Day 24 of #💯squatsaday. Went to the local park and did some more explosive type squats. Even @abi.rose.langton had a go #outdoorgym #squatchallenge #loveactivity #nottswr #bunsofsteel

what would you like to see on my FB page?? If you have any ideas on any other content you would like to see please let me know either on here or via the email info@khphysiotherapy.com

Loving the new colours for the #shockabsorber #flybra Just a shame there’s not more of the yellow showing on the orange one. Pop in to clinic to have a look and get free fitting advice #khphysiotherapy #runr #breasthealthforrunners #breasthealth #womensrunning #virtualrunneruk #nottswr #sportsbra #highimpactsportsbras @ KHPhysiotherapy

Trying too hard to be younger than I am I hurt my back really bad? Doctors gave me paracetamol 4 times a day and suggested I sort some physio. I tried one for several months to no avail. Then I was recommended to see Kerstine. She spent a great deal of time working out which part of my back was giving me so much pain and with instruction on exercise to be done daily, some massage. Some acupuncture, now after I think its 8 visits I am so much better and getting better. My back will never be perfect but I can dance walk and run which I could not do before and I am 69yrs. I do not need to go back any more she is brilliant. But you have to do the exercise otherwise her hard work is a waste of time. Thank you Kerstine your truly 5Star.

Thanks to Kerstine and her expert knowledge, I’m back running longer distances. Kerstine analysed my knee injury and running style. We made a few tweaks to my running and within a week my knee was much better and allowed me to run further than I’ve been able to do for weeks, this lady knows her trade, highly recommended �

Recommended to me and more than happy to recommend on! Listened, offered options and worked hard to try and rectify my issue. Does a mean sports massage! My personal geography has proven the block to recovery rather than Kirsten's efforts!

Kerstine has been supporting my running journey through both physio and sports massages for nearly a year now. She’s got to the bottom of the injuries that I’ve sustained through running and other sports too and is the main reason I am now able to run pain free. I honestly believe that without her support I would have given up running.

Kerstine gave me immediate advice on how to deal with my torn ATFL ligament that was invaluable to aid my recovery and return to running....thank you

I've been to see Kerstine for physio once and having seen a number of physios over the last few years I now wouldn't go anywhere else. I was given a very thorough assessment, a good explanation of potential problems and advice on how to deal with some (thankfully fairly minor) issues by someone who clearly understands running and the effect it can have on our bodies. I've since recommended a couple of friends who've been similarly impressed and also taken my Mum who has recently taken up running and who is now running again.



Thanks!

I was given one of Kerstine's Runners Survival Kit for Christmas and what a great piece of kit it is. A hand roller, trigger point ball, theraband loop, hot/cold pack and some info leaflets on stretches and core stability all contained in a bag that you can put in beside any of the rest of your gear. Perfect if you are looking for a portable quick fix.



While I've not used it after running yet, it's been great after hillwalking and spin sessions. The hand roller has been a revelation in sorting out my tight quads already and the the trigger point ball has helped deal with a few niggles. Safe to say this is a bit of kit that isn't far from the rest of my gear when I'm off to do any activity.



Thanks Kerstine for coming up with this great wee kit :-)

I visited khphysiotherapy today and was really pleased. As a nervous beginner, I was put at ease and was listened to about my foot problem. After careful observations during exercises Kerstine was able to find many things i can do to support my foot. Came out making links of why I walk a certain why etc because of what Kerstine had observed which was fab. Only had 1 session but would highly recommend. Thank you for making me feel so comfortable today Kerstine.

I visited Kirstine as I needed a very supportive running bra, she has a great range of Shock Absorber Bras and after trying the different styles I opted for the Ultimate Fly. This is so comfortable and after getting used to the high clip fastening I have to admit I cannot tell I am wearing it. Would recommend.

I recently went for a sports bra fitting with Kerstine. She provided a really professional service, and had lots of knowledge about the bras she had on offer. I tried on lots of options till I found the perfect match. Kerstine was really patient and helpful. Would definitely recommend going here for your next sports bra �

I recently saw Kerstine for gait analysis to help with my dodgy knee. She showed me how to improve my running style and gave me exercises to help too. Can't recommend her highly enough.

I paid a visit to KHPhysiotherapy today. She was professional and thorough with her questioning, examination, treatment and advice. The difference to my back in just one hour was amazing, the best treatment I can ever remember receiving. Worth every penny! Thank you Kerstine :)

I highly recommend Kerstine at KHPhysiotherapy for her dedication to helping her clients. Excellent, friendly and professional service.

I have been to Kerstine a few times for help with my leg pain and weakness. She was the first therapist who really came across as she was searching for the root cause not just to patch over the pain. She is really thorough in both her assessment and her explanations and I am now well on the way to recovery! Thanks so much!

I had a sports massage just before a big race. after a couple of heavy training weeks my legs were like lead and they needed some TLC. My appointment with Kerstine was just what was needed and I left my appointment with what felt like a new pair of legs. I got a PB for my race, cheers!

I can't recommend Kerstine highly enough. She always conducts a full and thorough assessment and most importantly listens to what you say as well as listening to your body. Her calm manner puts you at ease and helps to get the best out of your appointment. I can see that she works hard to keep up to date with research in her profession and networks with other physios which is also reassuring that you are getting the best care she can possibly give. Her commitment to you and her job shines through and I always leave feeling confident that I've received the best care.

I attended one of Kerstine’s run clinic which I found really interesting and informative. Some great tips to help me on my running journey. I also messaged Kerstine as I really needed a sports bra. Nothing was any trouble to fit me in. She let me try them on and helped me pick the right bra which was suited for my needs and I am so happy with the difference that a perfect fitting sports bra does. Will be back for some more.

Had some treatment and advice from Kerstine today for persistent migraines. After years of searching for answers, I feel I've finally made some real progress and had some really practical help. Would definitely recommend for similar issues.

Great service from Kerstine, had a fly bra off her last year in a running bra clinic which was a great way to try different styles and sizes. I had my new fly bra from her three weeks ago and it’s amazing how much support the other had lost. I had started getting chafing on longer runs so Kerstine double checked the fitting but it is now evident that I was due a new bra!!!