Training for a 10K run is an exciting challenge, whether you’re a seasoned runner or a beginner looking to push your limits. The distance is long enough to test your endurance but manageable enough to be accessible to many. However, like any fitness goal, there are common mistakes that can derail your training and keep you from achieving your best performance on race day. Here’s a look at some of the most common mistakes and how to avoid them.

Concussion is a form of brain injury that causes a temporary disturbance in how the brain functions. Concussions can be caused by a direct or indirect impact to the player’s head or body. This impact causes the brain to move back and forth inside the skull. Concussion typically results in short lived signs and symptoms. However, in some cases the symptoms may evolve over several hours or days. Therefore, concussion must be taken seriously as there is a risk of brain injury with children most at risk.

A simple question does not always have a straightforward answer. This is certainly the case with “How long do running shoes last?”, a question I receive as a physiotherapist and keen runner frequently. Usually the answer starts with “It depends”, but there are certain factors we can look at to help determine when your running shoes need an upgrade.

Stress fractures of the lower limbs are surprisingly common injuries which often present in elite and recreational athletes such as long-distance runners, dancers (specifically ballet and contemporary dance), athletics and sports involving running or jumping. It is often the repetitive physiological stress that the body goes through that can be concentrated on certain areas of the body. There are many factors to consider beyond someone’s volume of exercise. However, when identified as your diagnosis certain activities may be off the cards for a short while. At MVMNT Physio, we understand that a stop to your exercise regime may be the last thing you would consider; however we can turn this set-back into an opportunity. Returning from stress fractures with us will be the chance to set new achievements, raise your performance and return a fitter, stronger runner.

With London/Paris marathon training in full swing, it’s worth considering other elements to training, other than the running itself. Food is fuel. We need fuel to be able to train efficiently and effectively, to get the most out of the sessions we are doing and to help the body recover. Also, fuel is a large component of pre- and post-race, as well as during. In this entry, we will explore some options of fueling, to give you some ‘food for thought’.

The term “Female Athlete Triad” has traditionally been used to describe a syndrome in female athletes characterised by three interrelated components: disordered eating, menstrual dysfunction, and decreased bone mineral density. However, as research progressed in this field, it became clear that this condition was not exclusive to females and involved more than just three systems. Thus, the term RED-S is used to reflect a more comprehensive understanding of the condition.

Whether you’re a professional or recreational rugby player, rugby is a physically demanding sport that requires agility, strength and endurance. Due to the nature of the demanding sport, the risk of injury is high. To help minimise the risk of these injuries, it is important to identify the common injuries in rugby and how to reduce the risk of obtaining them. Physiotherapy has a crucial role in the prevention and rehabilitation of rugby injuries, aiming to keep you in the game and maintain your optimal performance. This blog will share with you the common rugby injuries.

ACL reconstructions (ACLR) have been the primary treatment for ACL injuries for the past three decades. Recent advancements in imaging technology, such as MRI scans, and the surge in sports participation have significantly increased the prevalence of ACLR procedures.

An overuse injury occurs when a particular body part is subjected to repeated stress or strain without sufficient recovery time. This can occur in tissues like muscles, tendons, bones, and ligaments. After exercise, tissues adapt to become stronger. An overuse injury occurs when tissues don’t have enough time to adapt before the next workout, resulting in cumulative tissue damage that exceeds the tissue’s threshold, causing pain and dysfunction.

There is always an exciting buzz this time of year as Wimbledon hits the UK. All eyes turn to South-West London as the best tennis athletes of the world come to slog it out in the heat to try and get their hands on that grand slam title.

At the same time many of us pick up a tennis racquet and have a hit, although usually with more modest ambitions…

Low back pain is common in adults. With various factors such as age, work, stress levels, sleep, exercise, and previous injuries all playing a role. However, when looking at active teenagers, low back pain shouldn’t be seen as ‘normal’. With their rapidly growing body, and immature bone density, it is important to rule out a bone stress injury, which can progress to a stress fracture.

We hear all of the time that our runners feel tight after runs, and feel the need to constantly stretch their muscles. Although they feel a little better afterwards, their muscles feel tight again the next morning and it seems like Groundhog Day. This tightness can be extremely common when someone has started running after a long time off, or when their mileage starts to build.

Whether you are just starting with running or are an experienced runner, having good information when you run is imperative to both performance and to injury management. In this blog I will run you through why it is important and what to look out for.

Hypermobility is present in up to 15% of the population in one form or another. Hypermobility means your joints can move beyond the normal range of motion. Being extra flexible is an advantage in activities such as swimming, dancing, or gymnastics. Most flexible people don’t experience pain or symptoms due to their flexibility. However, others can experience symptoms, and this is when being “flexible” or “double-jointed” can become problematic. In a small percentage of cases, joint hypermobility is just a symptom of a much larger syndrome, such as Ehler’s Danlos Syndrome and Marfan’s Syndrome, just to name a couple.

I’ve seen a large amount of new or returning runners present to clinic this year, and with this an increased injury risk can come. One of the more common issues can be plantar fascia pain / plantar fasciitis. In this blog I’ll give you a couple of quick tips to help manage your pain.

Groin pain can be tricky to manage because it can have multiple causes and often occurs with hip pain. Due to the multiple factors and potential structures influencing groin pain, it can be difficult to know which path to go down in its management.

It is hard to prepare for mountain conditions. Contrary to popular British belief, it doesn’t get especially cold in England and it is rather flat, so even cycling up Hertfordshire Hills to replicate altitude training. You can however make a huge difference to your performance on the slopes and reduce your risk of injury by mixing up your training and making it a little more specific to skiing.

Running as a recreational sport is still in its relative infancy and is constantly evolving – an evolution that has been turbocharged by the fact we can all get real-time feedback from smartwatches and smartphones.

However, despite the range of data available, opinion is divided about running shoes with some advocating for lightweight shoes in line with the minimalist theory of ‘less is more’, while others believe firmly that a running shoe should provide plenty of cushioning and support.

Menopause, a natural biological process marking the end of a woman’s reproductive years, brings with it a series of physical and emotional changes. While this phase may present challenges, incorporating regular exercise into your routine can significantly ease the transition and enhance overall well-being. In this blog, we will explore the numerous benefits of exercise during menopause and discover how staying active can empower women to embrace this new chapter of life with vitality and confidence.