So there I was about to begin running again when I overdid things and ended up with an abdominal strain. The lumbar took on an extra work load in an effort to compensate and so stiffened up, the hamstrings tightened, my knees hurt and, well, no running after all! Just walking up and down our local hills was a challenge and as for crushing garlic and sneezing, that was really sore! However, I have taken it as a learning experience; not only will I treat hammering in fence posts with more respect, I have also directly experienced secondary symptoms which I previously only had theoretical experience of and so now have a deeper understanding of them. Yes, I would have preferred not to have the abdominal strain but one must always look for the silver lining. I also took it as a sign to start doing some regular yoga. Three weeks on I have resumed resistance training - cautiously - and am enjoying the strengthening, balancing and stretching benefits of the yoga. I note that where I used to find the yoga relaxation poses dull when I was in my teens and twenties, I now very much relish them; ah, the bliss of a lie down!
Once I feel ready I will be getting out for some evening runs. This time of year is so perfect; long hours of daylight but still relatively cool. I am out with the dog every day in the local woods where the greenery has leapt up in the last few days. The canopy has fully opened to create a green, shady tent and the paths are lined with fool's parsley and garlic mustard,with wood forget-me-nots peeping up sweetly. The garlic aroma of the ramson flowers fills the air with their last huzzah before they fade away. Out on the field the hawthorn is decked in its bridal finery, with the rowan and elderflower in attendance. Whilst I love the yellows, pinks and blues of spring and summer, this fresh green foliage and white blossom is always a delight.
I will be having the first few days of June off as a holiday (maybe even going for that run!) I will be back as normal from the 7th June.
Tuesday, 24 May 2016
Wednesday, 23 March 2016
Training!
I have been experiencing something completely new for me; training one to one with Ian Shore, a personal trainer based in Sheffield.
http://bison-personal-fitness.co.uk/
Why? Well, after years of being fit and active I've experienced a few years now of not being able to do the running and long distance walking that I enjoy so much, and I want to change that. I feel the problem is an underlying muscle imbalance and inefficient movement pattern left over from a knee injury ten years ago, after which all my issues began to appear one after the other. I have never used modern gym equipment so this was also an opportunity to see what my massage clients get up to. My wished for outcome: make sure the postural muscles are switched on and doing their thing, address weak areas that I am compensating for and develop efficient movement patterns.
I have known Ian for a while; he is the epitome of cheerfulness, the kind of positive person you like to spend time with. As a personal trainer he has an infectious enthusiasm that makes you try that little bit harder than you thought you wanted to, because it's fun! His gym room is light and airy which helps keep the energy levels up. He got me doing antagonistic resistance training, working upper and lower body. Weak areas became apparent; there was nowhere for them to hide. Ian took me through a sequence that whisked me between opposing muscle groups; just as I felt I was ready to keel over from one exercise we would switch and give those muscles the chance to rest and regroup, albeit briefly, whilst their opposite numbers took up the strain. We also did core as a bit of light relief for me; my core is by far my strongest area! I liked that it was all active movement that felt like it related to movement I would do outside of the training, where many muscles work together to stabilise and control the action in open and closed kinetic chains.
Immediately afterwards I felt that my shoulders were open and my posture more balanced; relaxed but also poised and ready for action! I could feel my gluteals activating as I walked home. Two days later I felt I had the right amount of DOMS: enough to know I'd worked but not enough to inhibit normal activity. The next session and the after effects were just as positive, and I am looking forward to my first run of 2016.
Ian is passionate about his work and how exercise can help people transform their lives. This is reflected in his ongoing professional development that you can read about on his site.
http://bison-personal-fitness.co.uk/
Why? Well, after years of being fit and active I've experienced a few years now of not being able to do the running and long distance walking that I enjoy so much, and I want to change that. I feel the problem is an underlying muscle imbalance and inefficient movement pattern left over from a knee injury ten years ago, after which all my issues began to appear one after the other. I have never used modern gym equipment so this was also an opportunity to see what my massage clients get up to. My wished for outcome: make sure the postural muscles are switched on and doing their thing, address weak areas that I am compensating for and develop efficient movement patterns.
I have known Ian for a while; he is the epitome of cheerfulness, the kind of positive person you like to spend time with. As a personal trainer he has an infectious enthusiasm that makes you try that little bit harder than you thought you wanted to, because it's fun! His gym room is light and airy which helps keep the energy levels up. He got me doing antagonistic resistance training, working upper and lower body. Weak areas became apparent; there was nowhere for them to hide. Ian took me through a sequence that whisked me between opposing muscle groups; just as I felt I was ready to keel over from one exercise we would switch and give those muscles the chance to rest and regroup, albeit briefly, whilst their opposite numbers took up the strain. We also did core as a bit of light relief for me; my core is by far my strongest area! I liked that it was all active movement that felt like it related to movement I would do outside of the training, where many muscles work together to stabilise and control the action in open and closed kinetic chains.
Immediately afterwards I felt that my shoulders were open and my posture more balanced; relaxed but also poised and ready for action! I could feel my gluteals activating as I walked home. Two days later I felt I had the right amount of DOMS: enough to know I'd worked but not enough to inhibit normal activity. The next session and the after effects were just as positive, and I am looking forward to my first run of 2016.
Ian is passionate about his work and how exercise can help people transform their lives. This is reflected in his ongoing professional development that you can read about on his site.
Thursday, 4 February 2016
Bracing against high winds.
I've noticed a sharp rise in people coming in complaining of neck and back stiffness and pain since the gales began in November. One possible factor is constant bracing against the extreme winds; when added to tension already present this can result in protective spasm. Bracing in slippery conditions such as mud and ice can have a similar effect. As ever, stiffness and restricted movement can lead to inefficient movement and compensation patterns that cause the problem to spread.
So, what to do?
Remind your body to relax. Lie on your back on the floor, knees bent and feet flat on the floor, and imagine your spine sinking down into the ground. Relax like this for at least half a minute, a couple if you can. This can be extended by consciously tensing and relaxing different muscle groups starting from your scalp and working down in turn to your feet. Tense each muscle group for ten seconds then release and appreciate the contrast before moving on to the next.
Test your range of movement with simple yoga stretches for the back. Remember to include rotational ones if you are able to do these safely; these can lead on from your relaxation exercise. There is a demonstration of a seated one on our 919 Clinic website; look for the back pain video in the Exercises section. I also like the half moon stretch, which I often do against a tree whilst walking the dog in the woods when no one is around to see. Again, hold it each side for thirty seconds.
When out and about check in with your body to see if you are tensing. In strong winds this is probably unavoidable but you may be doing it unconsciously at other times when it's not necessary. Practice consciously tensing your muscles, holding for a few seconds then allowing to relax.
So, what to do?
Remind your body to relax. Lie on your back on the floor, knees bent and feet flat on the floor, and imagine your spine sinking down into the ground. Relax like this for at least half a minute, a couple if you can. This can be extended by consciously tensing and relaxing different muscle groups starting from your scalp and working down in turn to your feet. Tense each muscle group for ten seconds then release and appreciate the contrast before moving on to the next.
Test your range of movement with simple yoga stretches for the back. Remember to include rotational ones if you are able to do these safely; these can lead on from your relaxation exercise. There is a demonstration of a seated one on our 919 Clinic website; look for the back pain video in the Exercises section. I also like the half moon stretch, which I often do against a tree whilst walking the dog in the woods when no one is around to see. Again, hold it each side for thirty seconds.
When out and about check in with your body to see if you are tensing. In strong winds this is probably unavoidable but you may be doing it unconsciously at other times when it's not necessary. Practice consciously tensing your muscles, holding for a few seconds then allowing to relax.
Thursday, 15 October 2015
Nine Edges
Time flies, it's been a month since the Nine Edges and I still haven't written up about it! Time to fix that.
The Nine Edges is a fell running and walking event organised by the Edale Mountain Rescue to raise money to fund their equipment. It also has a climbing category, in which the entrants have to climb one route on each edge. The event begins at the Fairholmes outdoor centre, from where entrants make their way up to Derwent Edge and then along Stanage, Burbage North, Burbage South, through the Longshaw Estate to Curbar, Froggatt and Baslow, before passing Gardoms on the way to Birchens and the finish with complementary pint at the Robin Hood pub. The distance is roughly 21 miles, largely depending on the choice of route across the open access land up to Derwent Edge. It is a lovely event, with many of the walkers treating it as a fun day out. It is not unusual to see entrants enjoying a picnic on an edge, or icecream at the Longshaw cafe. There is a mass start for runners at 10am, with walkers setting off between 7.30 and 9.30am. The atmosphere is always friendly.
I always recommend this event to my running and hiking clients; the views are wonderful, after an initial steep climb the route has a pleasing quantity of downhill and the route finding itself is fairly straight forward as you mainly follow good paths. Mid September is usually blessed with wonderful weather, too. Usually. This year the Friday and Sunday were indeed gorgeous, clear, golden days. On the morning of the event I lay in bed listening to the torrential rain. It eased off briefly about 7am as I ate my breakfast, inspiring hope that it would indeed lift as the weather forecast predicted. After a 9am start I followed the longer way round up to Derwent Edge as the mist made getting lost all too easy. I was overtaken twice by someone, once by the reservoir and again halfway along the edge; she had tried the short cut only to lose her way in the poor visibility.
The mist limited visibility on either side to around 12 feet, so there were no magnificent views to lift the spirits and put a spring in my step. Even the standing stones were visible only briefly as they loomed up out of the clag to be swallowed up again as I passed. I gave silent thanks to the people who had laboured to lay the stone path that gleamed damply as it curved along the edge, a shining line that Hansel and Gretel would have appreciated. Initially I was upbeat; it's atmospheric, I told myself, trying not to think about the expanses of flowering heather I couldn't see, or the hills and reservoir. It certainly was atmospheric, and it soon became the wet kind that hits you horizontally. The rain lasted three hours. Three hours where I reminded myself to stay positive; 'negative thoughts impede posture and movement efficiency, think positive!' was my refrain.... but it was horrible. 'Why am I doing this,' was the recurrent thought going through my head that would not be banished by all the positive thinking in the world. My back hurt. If I'd passed a cafe or pub, that's where'd I'd have headed. The main thing keeping me going was the thought of all the people on the waiting list for the event who would have loved to have taken my place. Wait, they were probably all still in bed, listening to the rain and sighing with relief at their escape. For once, I needed most of the kit the event insists that you carry. My brother, in the running category, passed me as I climbed up towards Stanage; he says I was smiling and chirpy, but I was just pleased to see him doing so well. He'd fallen in with a friendly group and ended up knocking twenty minutes off his previous time.
Towards the end of Stanage the clouds parted briefly, giving a glimpse of the valley and hills with pillars of mist and rain sweeping along them. Then it closed in again. I gritted my teeth and kept going. In fact, I was making excellent progress in my enthusiasm to get off each edge as quickly as possible. I'd seen a few people I knew; I probably seemed rather grumpy. Do it again next year? No way!
Finally, the sun was glimpsed over Burbage. Would it wait for me? It did indeed; the mist lifted as I came down off Stanage, and as I arrived at Burbage North I saw a kestrel hovering over the crag. The vista opened out and my heart sang in response. Five minutes stretching sorted my back out and I continued at a brisk pace that I kept up until the end, finishing in six hours twenty minutes, still feeling fit. It was great. Do it again next year? Of course I will!
Finally, total respect to the climbers. I spotted two emerging out of the clag on Derwent Edge, coiling their rope. To climb in those conditions, and carry all your gear along twenty plus miles, is an awesome achievement. I hope you relished that pint at the end!
The Nine Edges is a fell running and walking event organised by the Edale Mountain Rescue to raise money to fund their equipment. It also has a climbing category, in which the entrants have to climb one route on each edge. The event begins at the Fairholmes outdoor centre, from where entrants make their way up to Derwent Edge and then along Stanage, Burbage North, Burbage South, through the Longshaw Estate to Curbar, Froggatt and Baslow, before passing Gardoms on the way to Birchens and the finish with complementary pint at the Robin Hood pub. The distance is roughly 21 miles, largely depending on the choice of route across the open access land up to Derwent Edge. It is a lovely event, with many of the walkers treating it as a fun day out. It is not unusual to see entrants enjoying a picnic on an edge, or icecream at the Longshaw cafe. There is a mass start for runners at 10am, with walkers setting off between 7.30 and 9.30am. The atmosphere is always friendly.
I always recommend this event to my running and hiking clients; the views are wonderful, after an initial steep climb the route has a pleasing quantity of downhill and the route finding itself is fairly straight forward as you mainly follow good paths. Mid September is usually blessed with wonderful weather, too. Usually. This year the Friday and Sunday were indeed gorgeous, clear, golden days. On the morning of the event I lay in bed listening to the torrential rain. It eased off briefly about 7am as I ate my breakfast, inspiring hope that it would indeed lift as the weather forecast predicted. After a 9am start I followed the longer way round up to Derwent Edge as the mist made getting lost all too easy. I was overtaken twice by someone, once by the reservoir and again halfway along the edge; she had tried the short cut only to lose her way in the poor visibility.
The mist limited visibility on either side to around 12 feet, so there were no magnificent views to lift the spirits and put a spring in my step. Even the standing stones were visible only briefly as they loomed up out of the clag to be swallowed up again as I passed. I gave silent thanks to the people who had laboured to lay the stone path that gleamed damply as it curved along the edge, a shining line that Hansel and Gretel would have appreciated. Initially I was upbeat; it's atmospheric, I told myself, trying not to think about the expanses of flowering heather I couldn't see, or the hills and reservoir. It certainly was atmospheric, and it soon became the wet kind that hits you horizontally. The rain lasted three hours. Three hours where I reminded myself to stay positive; 'negative thoughts impede posture and movement efficiency, think positive!' was my refrain.... but it was horrible. 'Why am I doing this,' was the recurrent thought going through my head that would not be banished by all the positive thinking in the world. My back hurt. If I'd passed a cafe or pub, that's where'd I'd have headed. The main thing keeping me going was the thought of all the people on the waiting list for the event who would have loved to have taken my place. Wait, they were probably all still in bed, listening to the rain and sighing with relief at their escape. For once, I needed most of the kit the event insists that you carry. My brother, in the running category, passed me as I climbed up towards Stanage; he says I was smiling and chirpy, but I was just pleased to see him doing so well. He'd fallen in with a friendly group and ended up knocking twenty minutes off his previous time.
Towards the end of Stanage the clouds parted briefly, giving a glimpse of the valley and hills with pillars of mist and rain sweeping along them. Then it closed in again. I gritted my teeth and kept going. In fact, I was making excellent progress in my enthusiasm to get off each edge as quickly as possible. I'd seen a few people I knew; I probably seemed rather grumpy. Do it again next year? No way!
Finally, the sun was glimpsed over Burbage. Would it wait for me? It did indeed; the mist lifted as I came down off Stanage, and as I arrived at Burbage North I saw a kestrel hovering over the crag. The vista opened out and my heart sang in response. Five minutes stretching sorted my back out and I continued at a brisk pace that I kept up until the end, finishing in six hours twenty minutes, still feeling fit. It was great. Do it again next year? Of course I will!
Finally, total respect to the climbers. I spotted two emerging out of the clag on Derwent Edge, coiling their rope. To climb in those conditions, and carry all your gear along twenty plus miles, is an awesome achievement. I hope you relished that pint at the end!
Wednesday, 7 October 2015
Holiday time again!
I am taking a week off, from the 19-23rd October inclusive. I will be back to work as normal the following week.
Tuesday, 8 September 2015
September 2015 appointment availability
This is a heads up that there is very limited availability for massage appointments on Fridays this month. I am working longer hours on Wednesdays to make up for this, and things will return to normal in October.
Sunday, 2 August 2015
AugustFlash30 discount!
It's that time of year again, but this time only for three weeks: 4-21st August inclusive. One hour massage for £30 with the discount code AugustFlash30, a thank you for all the wonderful word of mouth from my clients; without you, I would have no massage practice! Do feel welcome to share the code, which must be given when paying to receive the discount.
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