Fully Fit Therapy

"Getting you Fully Fit From Home"

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Marathon Tips Part 2

Marathon Tips Part 1

The 3 Types Of Recovery

The relationship between recovery and fatigue and its impact on performance has attracted the interest of  sports  science for  many years. 

An  good balance between stress  (training  and competition  load,  other  life  demands)  and  recovery is  essential for  athletes to achieve continuous high-level performance

Recovery is an umbrella term which can be further characterized by different techniques of recovery such as regeneration or psychological recovery strategies.

Regeneration in sport and exercise refers to the physiological aspect of recovery and ideally follows  fatigue induced by training or competition. Cold water immersion and sleep is a common recovery strategy for this.

In contrast there is also mental fatigue, this can be recovered by cognitive Self-regulation, resource activation, and psychological relaxation techniques (think meditation).




​​Recovery can be broken down into 3 types, passive, active and pro-active recovery.

1. An example of passive recovery is a service I offer which is massage coupled with PNF stretching.

2. An example Active recovery is cool down jogging the idea behind this is that it compensates for the metabolic response of physical fatigue.

3. For proactive recovery, this is a mixture of both of the above and using them as part of your weekly training sessions e.g. a weekly massage or using compression garments after training.


Fatigue isn’t all bad, this is because, a certain degree of fatigue is needed as this causes functional overreaching- (this is required to improve performance).

If you would like more help with recovery and/or would like to book a session passive recovery give me a ring on 07759689612 or email me at [email protected]​.

 I’ll be happy to help with any queries and to book you in.

​ Testimonial

Injury Treatment review


​L. Brymner

​Recreational Gym User

​​I had suffered a bad strain from the gym in my upper back trap area and was very immobile and causing me tension headaches. Rob managed to source the problem and relieve some of the soreness and get me on the road to recovery my back and neck were back too 100% within a couple of days and I was back in the gym, could not recommend rob more if you've got any pains or long lasting injuries I'd highly suggest you see Rob! Lewis

The relationship between recovery and fatigue and its impact on performance has attracted the interest of  sports  science for  many years. 

An  good balance between stress  (training  and competition  load,  other  life  demands)  and  recovery is  essential for  athletes to achieve continuous high-level performance

Recovery is an umbrella term which can be further characterized by different techniques of recovery such as regeneration or psychological recovery strategies.

Regeneration in sport and exercise refers to the physiological aspect of recovery and ideally follows  fatigue induced by training or competition. Cold water immersion and sleep is a common recovery strategy for this.

In contrast there is also mental fatigue, this can be recovered by cognitive Self-regulation, resource activation, and psychological relaxation techniques (think meditation).

​​Recovery can be broken down into 3 types, passive, active and pro-active recovery.

1. An example of passive recovery is a service I offer which is massage coupled with PNF stretching.

2. An example Active recovery is cool down jogging the idea behind this is that it compensates for the metabolic response of physical fatigue.

3. For proactive recovery, this is a mixture of both of the above and using them as part of your weekly training sessions e.g. a weekly massage or using compression garments after training.

Fatigue isn’t all bad, this is because, a certain degree of fatigue is needed as this causes functional overreaching- (this is required to improve performance).

If you would like more help with recovery and/or would like to book a session passive recovery give me a ring on 07759689612 or email me at [email protected]​.

 I’ll be happy to help with any queries and to book you in.

​ Testimonial

Injury Treatment review

​L. Brymner

​Recreational Gym User

​​I had suffered a bad strain from the gym in my upper back trap area and was very immobile and causing me tension headaches. Rob managed to source the problem and relieve some of the soreness and get me on the road to recovery my back and neck were back too 100% within a couple of days and I was back in the gym, could not recommend rob more if you've got any pains or long lasting injuries I'd highly suggest you see Rob! Lewis

Fit For February Offer

Shred Snow, Not Your Body!

Are you planning or have already booked a trip to the slopes? If so, are you prepared? I am not referring to your purchase of the latest ‘look’ to cruise the slopes in style or working out the best Apres ski spots. I am referring to yourself!

Your body, is it prepared and ready to take on the physical demands of skiing or snowboarding to return home without a cast and or crutches? Alpine skiing and snowboarding are classified as very extreme sports due to the involvement of high speeds and an increased propensity for participants to jump and perform acrobatic maneuvers (as seen on TV think The Jump on channel 4).

There are risks involved when participating in snow sports. Alpine skiing and snowboarding take place in environments where medical care may not be readily available on site. Because of these challenges, greater emphasis needs to be placed on skill, preparation, and safety strategies/equipment to prevent serious injury.

I would hope the only time you ride in the chopper is for a scenic flip or heli-ski and not a rescue off the mountain to the local hospital! Before travelling triple check your medical insurance includes extreme sports, as if not you better get an upgrade to it!

In both skiing and snowboarding, the leading cause of death and catastrophic injury is traumatic brain injury (TBI). Head injuries and concussions account for 25 to 30% of injuries, with one of the most high profile cases in recent years being none other than Michael Schumacher springing to mind.  Musculoskeletal injuries are far more common, albeit less serious.

When skiing you are at greater risk of sustaining an injury to your lower limb; most commonly knee injuries like tearing the ACL (anterior cruciate ligament) or sprains and tears to the collateral ligaments of the knee. Snowboarders on the other hand sustain most injuries to their upper limb; frequently sprains or fractures to the hand and wrist or shoulder dislocations.  

Thankfully however it’s not all doom and gloom. Wearing a helmet and being physically prepared for your trip can significantly reduce your risk of injury. There are also many benefits to a skiing holiday, not only is it fun and being outdoors enjoying the beauty of your natural surroundings is good for your soul and mental outlook. But undoubtedly the physical exertion is great exercise for your musculoskeletal and cardiovascular systems. These tips can help make your winter wonderland wicked rather than weary and wounded!

Why not start your holiday in tip top condition? If you know you have a knee or back niggle visit my self for some hands-on treatments and exercise prescription so you can enjoy your trip without any flare-ups. I can also prescribe strengthening exercises for your knees and quadriceps muscles (thigh muscles); the stronger they are the better they can absorb the impacts of skiing and snowboarding without injury.

Yoga, Pilates and core strengthening will protect your back and improve your balance which again may save you from a tumble and subsequent injury. In addition to this being physically fit will make your skiing better and more enjoyable. Injuries often occur later in the day when fatigue sets in and concentration levels starts to drop. The fitter you are the longer you will be able to stay out on the slopes without increasing your injury risk. Ask your physical therapist for advice on aerobic training leading up to your holiday.

Fortunately, most snow sport injuries can be treated with rest, bracing, pain medication and Sports Therapist. Some more severe fractures and ligament tears may require surgical intervention where recovery periods can vary from 3 to 6 months, and necessitate intensive rehabilitation. So, remember, on returning from your trip, should you have any sprains or strains get treatment early, rather than waiting to see if it will resolve itself. Early treatment and rehabilitation of an injury guarantees better long term outcomes. Chronic pain is a serious condition that can become complex and frustratingly stubborn to manage and overcome.

I’ve put together a guide called “6 Strategies for Avoiding Injury on the Slopes” and it’s accompanied by two leaflets with videos, containing six power exercises for either snowboarding or skiing. To download the leaflet click here

A skiing holiday is great fun, and these risks shouldn’t deter you from going and enjoying your time. Use these tips to get better prepared and stay injury free.

Lastly I hope you enjoy your snow holiday, if you would like more information on exercises to help before you go or to book a session. Just give me a call on 07759689612 or drop me an email at [email protected]. I look forward to hearing from you

Are you planning or have already booked a trip to the slopes? If so, are you prepared? I am not referring to your purchase of the latest ‘look’ to cruise the slopes in style or working out the best Apres ski spots. I am referring to yourself!

Your body, is it prepared and ready to take on the physical demands of skiing or snowboarding to return home without a cast and or crutches? Alpine skiing and snowboarding are classified as very extreme sports due to the involvement of high speeds and an increased propensity for participants to jump and perform acrobatic maneuvers (as seen on TV think The Jump on channel 4).

There are risks involved when participating in snow sports. Alpine skiing and snowboarding take place in environments where medical care may not be readily available on site. Because of these challenges, greater emphasis needs to be placed on skill, preparation, and safety strategies/equipment to prevent serious injury.

I would hope the only time you ride in the chopper is for a scenic flip or heli-ski and not a rescue off the mountain to the local hospital! Before travelling triple check your medical insurance includes extreme sports, as if not you better get an upgrade to it!

In both skiing and snowboarding, the leading cause of death and catastrophic injury is traumatic brain injury (TBI). Head injuries and concussions account for 25 to 30% of injuries, with one of the most high profile cases in recent years being none other than Michael Schumacher springing to mind.  Musculoskeletal injuries are far more common, albeit less serious.

When skiing you are at greater risk of sustaining an injury to your lower limb; most commonly knee injuries like tearing the ACL (anterior cruciate ligament) or sprains and tears to the collateral ligaments of the knee. Snowboarders on the other hand sustain most injuries to their upper limb; frequently sprains or fractures to the hand and wrist or shoulder dislocations.  

Thankfully however it’s not all doom and gloom. Wearing a helmet and being physically prepared for your trip can significantly reduce your risk of injury. There are also many benefits to a skiing holiday, not only is it fun and being outdoors enjoying the beauty of your natural surroundings is good for your soul and mental outlook. But undoubtedly the physical exertion is great exercise for your musculoskeletal and cardiovascular systems. These tips can help make your winter wonderland wicked rather than weary and wounded!

Why not start your holiday in tip top condition? If you know you have a knee or back niggle visit my self for some hands-on treatments and exercise prescription so you can enjoy your trip without any flare-ups. I can also prescribe strengthening exercises for your knees and quadriceps muscles (thigh muscles); the stronger they are the better they can absorb the impacts of skiing and snowboarding without injury.

Yoga, Pilates and core strengthening will protect your back and improve your balance which again may save you from a tumble and subsequent injury. In addition to this being physically fit will make your skiing better and more enjoyable. Injuries often occur later in the day when fatigue sets in and concentration levels starts to drop. The fitter you are the longer you will be able to stay out on the slopes without increasing your injury risk. Ask your physical therapist for advice on aerobic training leading up to your holiday.

Fortunately, most snow sport injuries can be treated with rest, bracing, pain medication and Sports Therapist. Some more severe fractures and ligament tears may require surgical intervention where recovery periods can vary from 3 to 6 months, and necessitate intensive rehabilitation. So, remember, on returning from your trip, should you have any sprains or strains get treatment early, rather than waiting to see if it will resolve itself. Early treatment and rehabilitation of an injury guarantees better long term outcomes. Chronic pain is a serious condition that can become complex and frustratingly stubborn to manage and overcome.

I’ve put together a guide called “6 Strategies for Avoiding Injury on the Slopes” and it’s accompanied by two leaflets with videos, containing six power exercises for either snowboarding or skiing. To download the leaflet click here

A skiing holiday is great fun, and these risks shouldn’t deter you from going and enjoying your time. Use these tips to get better prepared and stay injury free.

Lastly I hope you enjoy your snow holiday, if you would like more information on exercises to help before you go or to book a session. Just give me a call on 07759689612 or drop me an email at [email protected]. I look forward to hearing from you

My 5th Principle Of Lower Back Pain

My 4th Principle Of Lower Back Pain

My 3rd Principle Of Lower Back Pain

My 2nd Principle Of Lower Back Pain

My 1st Principle Of Lower Back Pain

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