Fully Fit Therapy

"Getting you Fully Fit From Home"

Happy New Years – Update on massage and injury treatment

Just a small update from me. 

Firstly I just want to say thank you all for the support for this year it has been great to get back doing what I love helping you all get rid of your aches, pains and injuries.

I'm now treating out of my own home part time now, providing massage, injury treatment, Western Acupuncture. I have not finalised my hours for it yet but I am mixing both mobile and at home clients whenever my diary works well. 

I also have a few plans for expansion this year, one being looking at having someone else work with me part time and the other being a couple of new courses for different treatment methods.

I look forward to giving more details about the new treatments I am looking at closer to the time.

Rob

December Newsletter

I hope you are all well and are starting to look forward to Christmas!

November has been  I think one of my busiest months ever, so thank you all for your support and referrals
!.

I'm also half way through my Dry Needling Acupuncture course so I look forward to using that very shortly. I've filled my list for acupuncture currently but I will make a waiting list for it if anyone is still interested.

Just a reminder I'm also doing hour and a half sessions so if you would like a bit longer or I haven't recommended the session length just give me a nudge.

Don't worry I'm still doing my usual one hour slots 🙂

Last of all Christmas  I am doing vouchers again. This time I'm doing a 2 special deals as below:

How Massage Fits Into Long Term Rehab

How Massage Fits Into Long Term Rehab

Keeping our bodies balanced and in good working order helps us maintain a good quality of life.  Anyone who has suffered an injury can testify as to how inconvenient injury and pain can be. In a lot of cases, poorly managed injury and pain can lead to long-term dysfunctions, preventing the individual ever returning back to normal.

 

Rehabilitation is your best chance for your body returning to normal. Doing nothing will typically mean long-term pain, dysfunction, and possible disability.

 

The benefits of massage therapy support successful rehabilitation. Pain reduces movement naturally because moving hurts when you injure yourself. Injury creates damage to muscles, tendons, ligaments, bones, skin and other soft tissues, which the body is trying to repair.  

 

By applying massage therapy, we improve the blood flow to areas that are often restricted, which in turn speeds up the healing process. If we are constantly stressed and in pain, our body creates tension in muscles, which restricts blood flow. Reducing pain reduces stress (cortisol), creating a more relaxed body with the parasympathetic nervous system in charge of ‘rest and digest’, and recovery.

 

When massage is applied in conjunction with specific rehabilitation protocols, it  can  then enhance the effectiveness of those programs.

Read more about it in this article


Remember the areas I cover are to treat for massage and injury treatment is Newent, Gloucester, Cheltenham and the Forest of Dean.  If you have any questions whether I can help you with your specific ache, injury or pain please just give me a message on my contact page. 

Late August/September update- Mobile Treatment

It has been busy for me getting back to normal with treatments but also moving house and other reasons, but light is at the end of the tunnel (Hence the delay with this email)



 Following on from my last mail I've been putting my Jaw mobilisation techniques into good use over the past month or so. I have been finding great results with clients who grind their teeth or have jaw pain.



 Therefore if you know anyone who suffers from that, mention this to them and I'll be happy to chat.



 A good bit of news in regards to moving house, I am hoping to also start working out of my home 1/2 days a week. Do no worry, the other 3/4 days I'll still be doing mobile and coming to you.



Lastly just a reminder for those of you I have not seen recently, my referral offer is still up and running (will be doing prizes for the top referrers), so if anybody knows someone who has mentioned an injury or pain the past few months feel free to pass this email onto them. They will thank you in the long run, plus it gets you both a great discount as well 

😊

July Newsletter

July monthly update – Mobile Massage and injury treatment

Just like that we are almost in July! This was meant to go out in the beginning of June… however technology decided to let me down on that one so here is a bit of a mashup so do bare with.

It has been busy for me being back to normal but light is at the end of the tunnel. Whilst having a bit of down time with how I was having to work during COVID lockdown I’ve managed to complete my new training on the cervical spine and the jaw (really handy for tension headaches)….

Since getting accredited in this I’ve already used this 8 or 9 times with some great feedback!

Just a reminder for those of you I have not seen recently, my referral offer is back on for June and now July, so if anybody knows someone who has mentioned an injury or pain the past few months feel free to pass this email onto them. They will thank you in the long run, plus it gets you both a great discount as well P.S Going to be prizes for the top referrers

Now onto a topic from just a few days ago with a new client and that is Massage and pain!

How Painful Should Massage Be?

Why do some massages hurt?

Everyone’s body type is different so we all respond differently to a massage treatment. It is unlikely that you will feel pain after a relaxing treatment such as Swedish massage. Often, regular massage clients don’t experience any negative effects after their treatment, whilst an irregular receiver that wants to use massage to help muscle pain, injury or chronic issue may experience a lot of discomfort.

No pain no gain?

The common belief that you have to experience pain to receive a positive massage outcome is a myth. In fact, usually “less is more” would be a more accurate statement to describe how much pressure should be experienced during a massage treatment.

There’s rarely any justification for extremely painful massage, unless it clearly produces a better result than gentler treatment.

It’s hard for patients to tell the difference between nasty pain that might be a necessary part of therapy, and ugly pain that is just abusive. Not everything that hurts is therapeutic, but not every therapeutic procedure is painless! How can we tell if an intense massage technique is therapeutic or not?

Here you can read more about what sort of pain is considered therapeutic during a massage treatment.

So there you go a little bit more information on massage and the pain you might feel!

If you’d like any more information feel free to drop me a message. That’s it from me for this time,

I look forward to seeing you soon!

Rob

Back doing Massage in Gloucester, Newent and Cheltenham


Hadn't realised how long it had been since my last update, so thought I thought I best get posting again!

Just like that we are nearly half way through May! It has been busy for me being back to normal with massage and injury treatment but light is at the end of the tunnel. 


With the joys of lockdown, I've also managed to complete my new training on the cervical spine and the jaw (really handy for tension headaches)


Lockdown and treatment wise I'm now back to normal seeing everyone! So if you've been putting off getting booked in now you have no excuses!!


Just a reminder of where I offer my massage and injury treatment:

  • Gloucester
  • Newent
  • Cheltenham
  • Tewkesbury
  • Forest of Dean


For those of you I have not seen recently, my referral offer is back on for May, so if anybody knows someone who has mentioned an injury or pain the past few months feel free to pass this onto them. They will thank you in the long run, plus it gets you both a great discount as well 

😊

Help My Plantar Fasciitis

​Pain on the bottom of your foot?

Struggle walking, jogging or just being on your feet for long periods of time?

Well you could be suffering with Plantar Fasciitis​.

If this is you then below I have a great selection of videos for you. Firstly giving you a short explanation of what Plantar Fasciitis​

​What is Plantar Fasciitis

​Quick Fix Plantar Fasciitis

​Now you know a bit more about Plantar Fasciitis, the next two videos are all about how you you can get some instant pain relief. It can then open a window of opportunity then for a long term fix!

​Long Term Fix Plantar Fasciitis

​Now those exercises have given you some pain relief you can start the next exercises. These will help fix your arches and stop your foot pain for good.

Any questions about any of the exercises feel free to give me a message!

​How I Can Help You!

Forming Habits For Your New Years Resolutions

Continuing on from last weeks post about SMART goals and to hit actually hit them, you really need habits/systems in place to get you there.

SMART is a great way to set you up, but habits and systems is where you really get things done.


 So here are my top tips in forming habits:

​Your Environment


To make a good Habit you need to make it easy to do, this has a lot to do with the set-up of your environment.

If you want to go running every morning, lay your running gear out the night before. If you want to eat more fruit, make the fruit easily accessible by putting it out in a fruit bowl in the middle of the kitchen table.

A lot of what we do it down to ease and comfort, it’s why binge watching tv series on Netflix is so easy to get sucked into! As once you finish one episode the next one is starting, before you know it you’re 2 seasons in and it’s 3am!

If you want to stop a bad habit of yours all you need to do is the opposite and make it hard to do, but again you can change you environment to help you massively with this.

​Here are a few examples of changing bad habits…

​1. If you want to stop checking your phone so much, put it in another room whilst you work.

2. If you want to use your games console less, unplug it after each use and put it in a cupboard. This makes it a big effort for you to then get it out, plug it in and start to play and makes a book that you’ve left purposefully on your coffee table much more appealing and therefore more likely to be done.

​Habit Stacking


Another way of improving your habits is called Habit Stacking. The idea here is that you pick something you do already and then after you’ve done that habit you then introduce a new habit that you then want to do…

e.g. After I have my morning coffee (something you do already) I will do 5 minutes of Yoga (a new habit you want to pick up) Once this has done I will then get dressed into my work clothes but put the book I’m currently reading on my bed to read tonight (a new habit you want to pick up) so when you go to get into bed your book is already there.

The possibilities of this really are endless and the end result is that this because autonomous. ​This then eventually turns into a habit such as walking into a dark room and going straight for the light switch. That is how basic you can go with habits.

​Habit Stacking to Tracking


Tracking your habits is a sure way to improve your accountability and to keep it up in the long run. If you miss a day it’s not the end of the world, just start again the following day. The trick is not to let it snowball into 2 days missed, then 3 days missed etc etc.

Something to note however, is knowing when number tracking is good to use and also when not good to use… a great example is using your weight on the scales to track your progress .

The number on the scales might not be going down as fast as you’d like it to, so you could track other areas such as how much more energy you feel you have or how your skin is changing. The main point from this is that just because it’s measurable doesn’t mean you should use it!

​Baby Steps


This time of year everyone likes to go all out and make massive goals for ourselves and do everything at once. We’ve all heard people say I’m going to quit smoking, join the gym to lose 15 pounds take up a language and learn take that cooking course I always wanted.

99.9% of times doing all of this at once is just a recipe for disaster! If you were to do all that you’d 1. Be a completely different person to who you are now and 2. You’d last a few weeks at best and before you know it you’d be back in your old routines.

A way around all this is to pick 1 maybe 2 to focus on and start really small.

A substitute to taking French classes could be to download flashcards on your phone and do 2 minutes a day, slowly increasing your time spent doing them as the weeks progress.

Similar for the gym you could start doing a 5 minute workout at home to start getting you used to doing some light exercises. As with the French you could then slowly increase the amount of time spent on that task as you become more accustomed to it.

​One More Thing


Lastly one thing to remember with our habits, goals systems etc is that we often expect a straight line increase in progress the more we practice doing something.  In reality the results of our efforts are often delayed and only really come to show themselves months or even years down the line.

This can result in the early stages  of being stuck in what some people call ‘The valley of disappointment’ which is where you can feel discouraged and disheartened after putting in work for weeks and months but not seeing much if any returns on your efforts.

​You must always look to the bigger picture and know that the work was not wasted, it is just being stored and compounded as you put in the graft. It is only a lot later that the value of all your efforts is revealed!

Hope you got some good ideas from this post about how to go about making systems and habits that will propel yourselves towards your goals in 2019!

If you have any questions or want help with your habits or goals, don’t hesitate to message me and I’ll be happy to help! For further reading, the book I got this from is called Atomic Habits. What I told you only scratches the surface, so if you want to really dive into changing your habits and life I can’t recommend this book more highly.

New Years Resolution 101

Yes it’s that time of year again. Christmas has been and gone, and now the New Year is here when people make their resolutions.

Some people’s maybe to race the London Marathon,  others may want to get the beach body they have always talked about or it could be to just to give thanks more often.


When you see your friends in the pub telling you this, probably even last night, how many people do you think will actually get that body or run that race? Research actually suggests that only around 8% of people complete their new year’s resolutions. Is there a reason for this?


Goals for New Years like the two above tend to be very vague. ‘I will race the London Marathon’ sounds like a pretty good goal doesn’t it? They apply, get accepted, but with no immediate goals to aim for it become very easy to drop behind on the preparation and training. They end up completing the race, but find it extremely difficult and quite possibly pick up an injury.


Could they have done better? Of course! If only they had made their goal more specific. A much better goal would have been to say ‘I want to enter the London Marathon, I am going to train for at least 2 times a week to begin with and I want to beat 5 hours.’ This resolution is much more specific and gives yourself a more tangible goal.

SMART goal setting is one of the most widely used methods:

S- SPECIFIC

M- MEASURABLE


A- ATTAINABLE


R- RELEVANT(RESULTS)


T- TIME ORIENTATED


The ‘beach body for summer’ resolution is the same. It doesn’t give you a time to aim for, just ‘summer’, be SPECIFIC. ‘By June 12th I want to be size 10’ or ‘I want to have a body fat of 8%’, I will do this by going to the gym twice a week on Tuesdays and Thursdays. This makes each week a goal, and makes you more likely to keep it in the long term. Another way of keeping to your goals is by making it public and telling your friends and family, even keeping a blog on it or updating it daily on facebook.


A few other tips for goal setting


1. Plan in advance

Try and make some sort of timetable of your week to then fit your goal in.


2. Don’t put things off

When you start thinking ‘i can skip today, it won’t matter’. DON’T. A 6 month goal is completed by REPEATING the daily basics


3. Make it enjoyable

If you don’t enjoy it, you won’t do it. There is more than one way of doing something. E.g. if you don’t like running on your own, find a running club.


4. Don’t expect instant results


5. Baby Steps


There is nothing wrong with hoping to do an Ironman, when the only distance you have ran before is 5km. You should set your sight on first completing a half marathon. Keep the really big goals in the back of your head, as one day they will be closer than you think.


Lastly the most important part of your goal/s is that you enjoy getting to the end product. I was directed to a video to do with goal setting, where it talks about how quickly the feeling of euphoria goes after completing a goal.
https://www.youtube.com/watch?v=-3bBk6oneqc&feature=youtu.be


The cliff for the video boils down to:


MAKE SURE ENJOY THE DAILY GRIND, COMPLETING THE END GOAL IS A BONUS


Hope you all have had a good Christmas and a Great New Year!!

7 Things Not To Do When Experiencing Lower Back Pain


1. Don’t just sit or lie down, it may seem like that’s the best thing for it however it wreaks havoc down the line. Keep moving around to the best of your ability as it will keep your muscles strong and keep you mobile.


2. On the other hand don’t work through the pain. You may think this contradicts my first point… however  if it REALLY hurts, don’t do it, do the movements that are manageable.


​3. Don't do exercises such as shoulder presses, other overhead movements ​and even weighted squats, add an increase of stress to the spine and shouldn’t be done when you have back pain.

​4. Don’t slouch! If you slouch, spend a lot of time sat down at a desk or in the car practice. Sitting up straight and even standing up straight! Really easy, open your shoulders and chest up.


​5. Toe touches – these place a great stress on your disks on ligaments in your back and potentially can worsen your pain.


​6. Don't Jog or run! Both just like toe touches put and increase in stress and strain on your lower back,  potentially increasing pain.


​7. While it is  great to try to manage the pain yourself, the earlier you start treatment, the better your chances are of making a smooth recovery and quickly returning to normal function.

This is due to whilst being in pain you change how you move which means muscles, joints and tendons start performing differently leading to worse pain.

​What To Do Next?


Now you know what not to do, next click the link down below ​to learn 7 great exercises for lower back pain!

These ​Exercise​ will guide you step by step how to become back pain free!

​Download​ the 7 Exercises Now!

​About Fully Fit Therapy


​Rob Manning

​Owner Of Fully Fit Therapy

Robert Manning graduated from the University of Gloucestershire with BSc Hons in Sports Therapy. Having had placements with the GB Youth Ice Hockey team, with Cirencester FC for pre-season fitness, Newport Gwent Dragons and the All Golds Rugby team.


​Since graduating Rob set up Fully Fit Therapy with the Number one aim of helping people become more mobile and pain free!

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