Fully Fit Therapy

"Getting you Fully Fit From Home"

Category: Back Pain (page 1 of 2)

7 Things Not To Do When Experiencing Lower Back Pain

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

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

My 5 Principles Of Fixing Lower Back Pain

The 1# Cheat To Improve Your Squat

​Wouldn't you love to buy a bit of kit that would help you improve your squat ten fold?

Sounds too good to be true doesn't it?

Well.... this cheat is lifting shoes!

​How Do They Work?


Lifting shoes angle your foot so it is resting in a slight bit of plantarflexion (i.e movement of pushing your accelerator to the floor)

It does this by having a slight heel of around 2 to 2.5cm.

This slight heel increases plantarflexion by 3.5 degrees to 5 degrees, this then makes it feel like your dorsiflexion has increased. However it is more of an illusion as instead of your foot starting of flat it starts of slightly plantarflexed


​Conclusion


So if you are too lazy too follow my previous blog posts on fixing your squat this is a perfect cheat to help you squat a lot better by just changing your shoes!

If you aren't happy 'cheating' and want to improve your squat without relying on some magic shoes book in with me today to help you get on track and fully fit... see below for one of the many clients I have helped 

​​

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



​For more information on squatting shoes give the below a read!

Sato, K., Fortenbaugh, D., & Hydock, D. S. (2012). Kinematic changes using weightlifting shoes on barbell back squat. The Journal of Strength & Conditioning Research, 26(1), 28-33.

​Wouldn't you love to buy a bit of kit that would help you improve your squat ten fold?

Sounds too good to be true doesn't it?

Well.... this cheat is lifting shoes!

​How Do They Work?

Lifting shoes angle your foot so it is resting in a slight bit of plantarflexion (i.e movement of pushing your accelerator to the floor)

It does this by having a slight heel of around 2 to 2.5cm.

This slight heel increases plantarflexion by 3.5 degrees to 5 degrees, this then makes it feel like your dorsiflexion has increased. However it is more of an illusion as instead of your foot starting of flat it starts of slightly plantarflexed

​Conclusion

So if you are too lazy too follow my previous blog posts on fixing your squat this is a perfect cheat to help you squat a lot better by just changing your shoes!

If you aren't happy 'cheating' and want to improve your squat without relying on some magic shoes book in with me today to help you get on track and fully fit... see below for one of the many clients I have helped 

​​

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

​For more information on squatting shoes give the below a read!

Sato, K., Fortenbaugh, D., & Hydock, D. S. (2012). Kinematic changes using weightlifting shoes on barbell back squat. The Journal of Strength & Conditioning Research, 26(1), 28-33.

Three reasons to get a Massage

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