Resources

7 Secrets to Preventing a Hamstring Strain

Hamstring injuries are really bad news, especially if you lead an active life…  Once they’ve happened they’re very likely to happen again and because the hamstrings are a complex set of muscles, they can be hard to rehabilitate.

Learn how to reduce your risk of suffering a hamstring strain and significantly reduce your risk of experiencing a repeat injury with these exercise sheets:

• What causes hamstring strains and why
• 7 Secrets to preventing hamstring injuries
• How to treat a hamstring strain in the first 48 hours
• Exercise cheat sheets that will give you an 80% chance of preventing an injury or of re-injury.

Avoid the Pinch – Shoulder Impingement Problems

Shoulder pain (must commonly Shoulder Impingement) can prevent you from doing the things you love, keep you awake at night, and make daily activities and work tasks a real pain.

Our free guide will help you understand what’s happening in your shoulder and help you treat and prevent Shoulder Impingement with professional advice and guidance from clinicians.

The guide includes:

• Information on what causes shoulder pain and why
• What you can do to ease the pain
• How to treat shoulder pain
• 6 easy exercises you can start today.

Concussion in Sport

Concussion in sport is hugely common, and understanding of this traumatic brain injury is essential for anyone at risk, their friends and loved ones.

• What is concussion?
• Immediate management of concussion
• How can concussion be prevented?
• How to manage concussion
• Concussion in young people
• Boksmart concussion management

Coping with Covid19 and Lockdown

In this the most difficult of times we have compiled a whole host of resources to help you cope and navigate your way around the Covid19 pandemic.

• 12 strategies for coping with lockdown
• How to recognise a weakened immune system and what to do about it
• Eating your way to a strong immune system
• Strategies for staying positive and sane during challenging circumstances
• Staying comfortable and sane in your home office
• The optimal desk set up for working at home
• A morning stretch routine

Cycling Injuries

If you’re any kind of cyclist; recreational or competitive, our downloadable leaflets contain practical tips and techniques for preventing and treating eight of the most common cycling injuries.  Learn how to prevent cycle-related injuries with simple exercise conditioning and tweaks to your bike set up.

• Knee Pain
• Hip Pain
• Iliotibial Band Pain (ITB)
• Burning Foot Pain
• Achilles Pain
• Neck Pain
• Back Pain
• Wrist and Hand Pain

Don’t Run Into Trouble

Discover the secrets to preventing and rehabilitating the 6 most common running injuries.  If you’re a runner this is a treasure trove of high-value information.

The kit features exercise programmes on rehabilitating and treating the 6 most common running injuries:

• Patellofemoral pain (Runner’s Knee)
• Hamstring strains
• Medial tibial stress syndrome (Shin Splints)
• Iliotibial band syndrome (ITBS)
• Plantar fasciitis
• Achilles tendinopathy

Football Injuries

Nearly half of all football injuries can be avoided.  If you play football you know the pain and misery of being injured, but you don’t have to let injuries send you to the sidelines.  Our free fact sheets will help you stay in the game.  Download and discover:

• How to reduce the risk of ankle sprain by 87%
• How to reduce the risk of hamstring strain by 51%
• What to add to your training to reduce your overall risk of injury by 88%.

Get practical advice on how to prevent and treat the 6 most common football injuries:

• Hamstring strains (discover what increases the risk of this injury by 366%)
• ACL injury (one-third of players give up the game after this injury, don’t be one of them)
• Ankle sprains (92% of ankle injuries affect the dominant leg)
• Meniscus injury (commonly associated with other knee injuries)
• Groin strains (21% of players experience this injury each season)
• Contusion injury (makes up 44% of all muscle-related football injuries).

Golf Injuries

Did you know that golfers are injured more often than full-contact rugby players?  Golf is hard on your body – 62% of amateurs and 85% of professionals will sustain a significant injury which often leads to persistent low back pain.

Our free Golf Injury Fact Sheets provide simple conditioning exercises, so you can greatly reduce your risk of injury while improving your game.  Routine conditioning can improve your game by:

• Increasing clubhead speed by 7%
• Improving strength up to 56%
• Improving flexibility up to 39%
• Increasing drive distance up to 15 yards with sustained accuracy.

Our Golf Injury Fact Sheets contain the techniques to avoid golf-related injuries by:

• Developing a proper swing
• Building a stronger core
• Conditioning your hips and thoracic spine for greater mobility.

Headache Strategies

Knowing exactly what kind of headache you’re experiencing can greatly improve your chances of managing it, and in some cases could eliminate them completely from your future.

Our ‘Self-diagnosis Guide’ will help you identify which type of headache you are likely to be suffering from; migraines (affecting 12% of the population), tension headaches (affecting 75% of the population) or cervicogenic headaches (which affect18% of the population).

Our free advice sheets will teach you:

• How to reduce the risk of suffering from your headache type in the future
• What treatments and strategies have been proven to manage your headache.

Healthier Workplaces – Combatting the Dangers of Desk Work

Physical inactivity is the UK’s fourth biggest killer, so for those of us who spend 8+ hours sitting at our desks it is a clear and present danger.  In fact the latest research on heart disease shows that leading a sedentary life is as great a risk factor as smoking and obesity.

We’ve put together some resources to help you find clever ways of incorporating activity into your working day, and mitigate some of the risks that come with spending too many hours sitting at a desk.  Our free advice sheets explain how you can be more physically active at work and also offer some help on how to treat and prevent common causes of work related pain, including headaches and carpal tunnel syndrome.

In this set of resources, we cover:

• 17 ways to be more active at work
• Thinking on your feet – why it pays to be physically active at work
• Stretching exercises for the workplace
• Strengthening exercises for the workplace
• Why posture matters
• Optimal desk posture
• Preventing and treating carpal tunnel syndrome
• Carpal tunnel rehabilitation exercise sheet

Hip Replacement Happy

1.2 million people have a hip replacement every year, and more than 1 in 10 will need to be redone.  This is often because post-surgical rehabilitation is not thorough, or pre-surgical strength and function is not as good as it could be.  Knowledge and preparation prior to your operation is a major factor in the success of a hip replacement, and knowing what to expect and how to prepare for the procedure is critical.

In this set of resources, we cover:

• The hip replacement procedure explained
• How to prepare for hip surgery
• The do’s and don’ts following hip surgery
• Rehabilitation after hip replacement surgery
• A daily pain and exercise progression worksheet
• How to climb stairs after a hip replacement operation
• How to make a speedy recovery after surgery
• Post-surgery exercise rehabilitation handout.

Our free advice sheets:

• Explain what the hip replacement procedure entails
• How to reduce the risk of surgical complications
• How to keep your new hip safe
• How to prepare your home for your return after surgery
• How to regain independence as soon as possible
• What exercises you can do, and at what stage, post-operation
• The exercise rehabilitation leaflet includes interactive links to videos.

Live Longer and Stronger

Living longer is great when our bodies and minds are able to make the most of that time.  The good news is that physical activity has been proven to prevent and help manage more than 20 chronic age-related conditions.  That research has shown we can benefit from the health gains that physical activity brings, at any time in our lives.

So it doesn’t matter when you start, as long as you DO you start!

We’ve put together some advice sheets covering 10 of the most common medical conditions with specific physical activity guidelines and advice for each.  Our free advice sheets explain the benefits of being more physically active for your specific medical condition, give advice on the types of exercises that will be most beneficial for you, and answer commonly asked questions and concerns relating to being more active with your medical condition:

• Staying Healthy and Preventing Disease
• Chronic Obstructive Pulmonary Disease (COPD)
• Depression
• Musculoskeletal Pain
• Type 2 Diabetes
• Cancer
• Dementia
• Falls and Frailty
• Arthritis and Osteoarthritis
• Heart Disease

Low Back Pain and Sleep

Anyone who suffers from back pain knows how hard it is to get a long and restful night’s sleep.  Most of us toss and turn all night and when morning arrives we feel more exhausted than when we went to bed, and spend the next day feeling drained and irritable.

It doesn’t have to be that way.  We’ve put together a unique and interactive guide to help you banish your back pain at night, without the use of any sleep medication or painkillers.

The guide includes:

• 6 strategies for getting a great night’s sleep
• Simple but effective stretches you can do in bed before you go to sleep (with videos)
• Advice on the best sleeping positions for back pain sufferers
• A morning stretch routine to help you get up feeling refreshed (with videos)
• 7 Yoga poses that will help banish most forms of back pain.

Mastering Chronic Pain

Chronic pain affects 40% of the world’s population.  It frequently leads to a vicious cycle of reduced activity, sleep disturbance, low mood and depression, reduced enjoyment of life and lower productivity at work.

We’ve put together some resources to help you find ways to learn how to master your pain.  There are strategies that will help you to cope better and some ideas of treatments that may be beneficial and help you take back control of your life.  Our free advice sheets explain how you can be more physically active and stay out of the vicious cycle of increasing levels of inactivity.  They provide coping strategies, treatment options, and give you with an explanation of the science behind chronic pain.  There’s also exercise handouts, videos, and daily diary templates.

In this set of resources, we cover:

• The strain of pain: dispelling the myths behind chronic pain with strategies for managing your pain
• Understanding chronic pain
• Skills to cope with chronic pain
• How physical therapy can help you if you suffer from chronic pain
• How pain affects your life (for friends and partners)
• Relaxation for chronic pain (exercise handout)
• Building activity into your everyday life if you suffer from musculoskeletal pain
• Tips for managing activity levels
• Daily activity template

Mountain Biking Injury Prevention

If mountain biking is your thing, these downloadable leaflets contain practical tips and techniques for preventing mountain bike injuries as well as how to deal with results of the odd tumble!

The leaflets cover:

• 16 Tips for Preventing Mountain Bike Injuries
• Graze Management
• The Care of Bleeding Wounds
• A Cheat-sheet of the 8 most common injuries and how to avoid them
• Overuse Injuries in Mountain Biking and How to Avoid Them
• Traumatic Mountain Bike Injuries

Posture Matters

Why does our posture really matter, and how do we identify what type of posture we have?  These factsheets will help you identify what may be causing you an issue, and inform you how to stay strong and healthy.

• How to have good posture (and why you should care)
• 12 benefits of good posture
• Factors that can affect posture
• A morning stretch routine for a healthy posture
• How to maintain a good posture while (1) seated (2) standing
• How to identify your own posture type and what to be aware of with each posture
• ‘Text’ neck
• Information on desk posture

Rugby Injuries

Rugby hurts!  If you play rugby, you know it…

1 in 4 rugby players will be injured during a given season and 46% of those injuries will send them to the sidelines for at least a week.

Our free factsheets will help you stay in the game.  Download and discover practical advice on how to prevent and treat the 8 most common rugby injuries:

• ACL Injury (one-third of players retire after this injury)
• Ankle Sprains (1 in 7 rugby injuries)
• Meniscus Injury (commonly associated with other knee injuries)
• Head Injuries (of which 44% are concussions)
• Muscle and Contusion Injuries (40% of all rugby injuries)
• How to reduce the risk of ankle sprain by 87%
• How to reduce the risk of neck, back, shoulder and knee injuries by as much as 51%
• What to add to your training to reduce your overall risk of injury.

Sink or Swim

Don’t let swimming injuries drown you this season.  The repetitive nature of swimming means that niggles quickly become chronic injuries which often require months of rehabilitation.  Research has shown that 84% of regular swimmers carry a swimming injury.

Our resources can stop that from happening to you.  They can help you not only treat, but also prevent swimming injuries from happening in the first place.  There are also two excellent cheat sheets to help you identify stroke technique issues which may be contributing to the problem.

The advice sheets explain what the injuries are, how they happen, and how you can treat them, and helpfully include interactive links to videos too.

In this set of resources, we cover:

• Stroke technique and injury cheat sheet
• Common swimming injuries cheat sheet
• Sink or swim? Treating and preventing swimming injuries
• Swimmer’s Shoulder – advice and exercise rehabilitation leaflet
• Breaststroker’s Knee – advice and exercise rehabilitation leaflet
• Muscle cramp in swimmers – advice leaflet
• Back pain in swimmers – advice and exercise leaflets
• Neck pain in swimmers – advice and exercise leaflet

Snow Sports – Strategies for Avoiding Injury on the Slopes

Whether you’re hurtling down the side of a mountain at 40mph, breathing in the clean mountain air, or exploring backcountry terrain; snow sports always involve excitement, adventure and exhilaration.  Snow sports are even more fun when you’re physically fit, and when you’re fit you also dramatically reduce your risk of coming home injured.

We see so many clients who have come home injured because they weren’t adequately prepared for the physical demands of a snow holiday, and we don’t want that to be you.

This is why we have put together a series of free guides to get you fit, fast.  They include:

• 6 strategies for avoiding injury on the slopes
• 6 power exercises for snowboarders (with videos)
• 6 power exercises for skiers (with videos).

Strength Training for Running

Supplementing running with strength training exercises will make you a stronger, faster, and more efficient runner.  Our free fact sheets provide tips and hints and myth busting information regarding strength training for runners.

Get practical advice on strength training for runners including:

• Strength training exercises for running
• Facts and fiction about strength training for running
• Running training, strength and injury tips to consider

Plus a host of other information including:

• How strength training can enhance your running economy
• How it can reduce the risk of injury
• And reduce the race time for recreational runners

Tennis Injuries

The most common injuries in tennis affect either the elbow, or an ankle.  Whether you have sustained an injury in or out of play, our rehabilitation plans and exercise leaflets can get you back to doing what you love.

Don’t let tennis elbow or a nasty ankle sideline you for 6 months, our free guides will help you treat and prevent these common conditions with professional advice and guidance:

• Ankle sprain rehab and exercise leaflet
• Tennis elbow rehab and exercise leaflet

Women’s Health Through Active Living

Women’s bodies are extraordinary.  As women age they become more vulnerable to certain injuries, ailments, and diseases.  Luckily, some things can be done to prevent and treat these conditions.

Discover how to prevent and treat:

• Osteoporosis (affects 1 in 3 women)
• Accidental Falls (2nd leading cause of unintentional deaths worldwide)
• Stress Incontinence (experienced by 45% of women).

Our free advice sheets teach you:

• How to reduce your risk of hip fracture by 42% with one daily activity
• One simple activity proven to significantly increase your bone density
• How to reduce the instance of stress incontinence – in 90 days.