Pilates at Impact

I was fortunate enough to join in a Level 1 small-group class led by Sally. As a second-year physio student, I’m always looking to deepen my understanding of movement.

I could tell Sally really knew what she was doing. We were all given individual adaptations to make each exercise achievable, either making it easier or harder. I was given key pointers and little changes that made me feel the exercise so much more, at the end of the session I really felt I’d got the most out of every movement.

I think if you want to see if Pilates is for you then I would encourage you to do it at Impact, it is so different to joining in a large class or one thats just pushing you, which isn’t what Pilates is all about.

In my previous experience, joining a new class can be daunting, however at Impact, they offer a 1:1 Pilates session for new participants. During the introductory session you will be assessed and put in at the right level, ensuring you’re confident and getting the most out of your sessions.

Yoga at Impact

Curious to see how yoga would compare to my Pilates experience at Impact, I attended a class led by Mariangela – and it did not disappoint. Mariangela’s background includes over 15 years of teaching Hatha and Lyengar yoga methods.

With a maximum of six participants in each class, it was easy to receive individual attention and modifications when needed. The session itself blended gentle flow, alignment-based poses, breath awareness and relaxation. As someone familiar with yoga but also accustomed to Pilates’ precision and control, I found this class offered a refreshing blend of alignment, breath work and mindful movement. It complemented my interest in body mechanics while still bringing a softer, more holistic focus on flexibility, ease, posture and stress-release.

The class is very adaptable. Even with previous yoga experience, I appreciated the way Mariangela offered variations and encouraged awareness of how each pose should feel in the body. I left feeling more balanced, more relaxed and noticeably more connected to my posture after a full day of studying. For anyone, either new or experienced to yoga, Mariangela’s class offers a supportive, thoughtful, and accessible introduction to mindful movement.

What’s the difference?

Yoga and Pilates both focus on mindful movement, breathing, and feeling good in your body, but they each offer something a little different in my experience.

For me yoga focuses on flexibility, gentle flowing movements, and grounding techniques like breath work. Classes usually involve holding poses, moving smoothly between them, and building balance and calm. When I need to relax, loosen up, or just clear my head — especially during exam season — yoga is usually what I go for.

Pilates in my opinion focuses on control and strength. The movements are small, precise, and really target your core and posture. You can do it on the mat or with equipment which help you work on deeper stabilising muscles. Pilates focuses on alignment and using your “powerhouse,” to control each movement. When I want to feel stronger, or just feel more supported through my day, Pilates is normally my first choice.

Choosing what’s right for you;

Both practices complement each other beautifully and there’s so much overlap in their benefits. Many people find a blend works best, as each offer something unique.

No matter which path you choose, I have really enjoyed trying these practices out at Impact. They provide a supportive, high-quality environment that makes either choice — or a combination of the two — a worthwhile investment in your wellbeing.

Impact have new classes starting in the New Year – if you’re ready to try it out then contact them now.

The Robin Hood Half Marathon is one of Nottingham’s most loved running events — attracting thousands of runners each year to take on a fast, scenic course through the city. From Victoria Embankment to Wollaton Park and past Nottingham’s most iconic landmarks, it’s a race that brings together brilliant crowds, a supportive atmosphere, and strong community spirit.

This year, our Impact Physio team was once again proud to be part of that community support, helping runners stay moving, recover well, and enjoy their day. If you’re training for your next event, our Physiotherapy and Sports Massage services can help you prepare and recover safely.

A Huge Well Done to the Students Who Joined Us

A massive shoutout goes to the fantastic students from the UoN Physio & Sport Rehab Society and Sports Therapy Derby Uni, who volunteered with us throughout the event.

They brought incredible energy — from the early-morning setup right through to the final pack-down. Professional, enthusiastic, and eager to learn, they were a credit to their courses and their future profession.

It’s safe to say the physiotherapy and sports therapy world is in excellent hands.

Teamwork in Action

Throughout the day, the team supported runners with:

• Sports massage
• Post-race recovery guidance
• General support for tired legs, cramp, and tight muscles
• Plenty of encouragement (and smiles!)

If you’re dealing with tightness, injury, or ongoing pain after running, our team offers specialist treatment across all 3 of our clinics:

• Long Eaton Clinic
• Pride Park Clinic
• Kedleston Road Clinic

You can also book directly via our online booking system.

Our Partners Make It Possible

A huge thank you to our partners on the day:

• University of Nottingham Sport
• Aron Traves – Sports Injury Rehabilitation and Massage

Their support, organisation, and enthusiasm helped make the event run smoothly and ensured runners had access to the care and guidance they needed.

Good Luck to the Students!

To the 3rd years heading straight into placement tomorrow — good luck, you’ll smash it.

To the 2nd years, enjoy a well-earned rest and we’ll see you back in lectures soon!

Wrapping Up an Amazing Day

From the team in action, to the runners’ smiles, to the final “Annnnnd we’re done” moment — this year’s Robin Hood Half was the best yet.

Thank you to everyone involved for making it such a memorable event. We’re already looking forward to being part of next year’s race.

If you’re training for an upcoming run or recovering afterwards, learn more about:

• Physiotherapy
• Sports Massage
• Pilates Classes at Long Eaton
• Acupuncture
• Hand Therapy

Or head straight to Book Now.

“Back in February I couldn’t swim even one stroke of front crawl as my right shoulder was so bad.

A couple of weeks ago I managed to swim 5.25 miles of front crawl at the Coniston end to end swim.

A huge thanks to Impact Physio and the absolutely wonderful Jo Keegan without whom I definitely wouldn’t have made it! ( Just worrying about what she has planned next in her quest to make me a better and faster swimmer).

As a bonus I was 10 minutes quicker than the last time I swam Coniston and the additional bonus was winning my age group.

Rehab works!”

“Thank you so much for getting me swimming again, it is the one place in life I zone out with nothing in my mind but swimming. Good for my soul and fitness all in one. You were a tremendous help in getting over my long term injury. 

I did manage to swim and sail throughout my week holiday in the Peloponnese with no shoulder issues at all. We also wakeboarded every morning, (if you recall that is how I got the injury in the first place), so just had to share these 2 pictures with you. 

Thank you for the patience and advice and at 62 I’m back to my 7 activities a week.”

Optimising bone health starts when we are young, although our genes influence the size and strength of our bones, lifestyle choices have a major impact as well. Weight bearing activities and exercises promote good bone health.  Staying active and eating a healthy diet is important because it helps prevent bone loss and weakness as we get older.

Taking care of your bones throughout your life gives you the best chance of staying strong, healthy, and active as you age.

Osteoporosis can be treated, and fractures can often be prevented, yet bone health is frequently ignored. Surprisingly, only about 20% of people actively take steps to improve their bone health.

By giving our bones the same attention we give to our weight, heart, and skin—and by making small, healthy changes to our daily habits—we can strengthen our bones, reduce the risk of fractures, and maintain mobility and independence as we age.

• Women lose up to 20 percent of their bone density in the five-to-seven years after menopause.
• Half of women aged over 50 will break bones due to osteoporosis, and a fifth of men.
• Osteoporosis is responsible for an estimated two million broken bones per year

It’s never too late!

Engaging in the right types of exercise can help keep your bones strong and healthy. Two key forms of physical activity are especially beneficial:

Weight-bearing exercise with impact (No pun intended!)

Exercises with added impact; like jogging, aerobics, tennis, dancing, or brisk walking can be especially effective. If high-impact activities aren’t possible, even standing or walking for short periods throughout the day is better than remaining seated or lying down for long stretches.

Muscle-strengthening exercise

These involve working against resistance to build and maintain muscle, which in turn supports bone strength. This could include lifting weights, using resistance bands, or bodyweight exercises like push-ups.

Staying active in these ways can help improve your bone health and reduce the risk of fractures as you age. If you are at risk of osteoporosis then adaptations can be made to exercise safety. There’s a heap if information out there to guide you.

https://theros.org.uk/blog/building-strong-bones-for-life

But if you’re concerned then get in touch, we can help you start your journey.

Its never too late to improve your bone health and look at preventing your risk of injury by improving your balance and strength.

We offer Pilates, Yoga and Tai Chi classes or 1:1 sessions to support your exercise journey. 

Our Pilates for menopause starts next week, a 6 week course specifically for women at any stage of the menopause journey.

Contact us now.

References

Effectiveness of Pilates and Yoga to improve bone density in adult women: A systematic review and meta-analysis.

https://pmc.ncbi.nlm.nih.gov/articles/PMC8104420/

For some of us with busy lives it can be hard to fit in structured activities, going to the gym or belonging to a club. We then need to look at integrating good habits into our every day lives to make sure that we move enough to be healthy. Activities such as walking when we can, taking the stairs, even doing some sit to stand regularly throughout the day can make a difference.

The best activity for any of us all is the one we actually do. If we can feel the benefits from participating in a regular activity / exercise then we are more likely to be able to integrate this into our lives.

The benefits  of exercise are well evidenced, which include those to our physical and mental health, ultimately reducing the risk of mortality. As well as exercise having a direct effect on reducing stress and elevating mood, it can enhance a sense of community and our connections with nature. Both of which also improve our mental health.

Cardiovascular exercises have also been associated with improvements to body composition, cardiovascular function at rest and cardiorespiratory fitness.

The evidence is there, it seems to make sense that we prioritise self-care to reap the benefits of this freely available medicine that is movement.

If you’re keen to find activities you can try then follow these links

For advice / information

References

Health Benefits of Different Sports: a Systematic Review and Meta-Analysis of Longitudinal and Intervention Studies Including 2.6 Million Adult Participants https://rdcu.be/efcag

Pedisic Z, Shrestha N, Kovalchik S, Stamatakis E, Liangruenrom N, Grgic J, et al. Is running associated with a lower risk of all-cause, cardiovascular and cancer mortality, and is the more the better? A systematic review and meta-analysis. Br J Sports Med. 2020;54(15):898–905. https://doi.org/10.1136/bjsports-2018-100493

Often it’s the next day, (typical of any unusual activity) we can’t move! Or at least we can’t lift our arms up, can’t bend over to tie up our laces…..  usually this eases up over a few days. it starts raining and we don’t repeat these activities until the next spell of good weather. 

Wouldn’t it be lovely to be gardening ready? If we really consider the level of physical activity we are doing then it makes sense to make sure we’re fit to start with. Its likely that unless we gradually do a bit of gardening building up over time then we will feel some soreness in the muscles we don’t use to do these activities.  Bending and leaning and moving heavy loads. but if we maintain a basic level of strength and flexibility then it’s likely to be a much more enjoyable and satisfying activity. 

This is a heading

I do love a kettle bell myself, or any free weight. Something that you can use to mimic some of the unusual positions / activities you do. Starting off with basic exercises such as a farmers walk, mimicking carrying something or kettlebell swings will get your body used to different movements.  There’s lots of ideas  out there, just remember to start light and gradually progress as the exercises become more familiar. And of course, if you’re struggling and want someone to work with you then please get in touch.

A few thoughts from Mike Whichello from OneStop Wellbeing who is currently working with us  

Now clearly, on balance gardening is actually not an inherently dangerous activity (within reason). But much like other activities, if the demands that we place upon our Musculoskeletal system outstrip our capacity, then we can start to run into some discomfort.  Each of these 4 patients were 50+. I’m fairly confident their pain will not persist for too long.

With a bit of reassurance, not over medicalising their pain, and a gentle return to activity, I’m sure they will be back tending to the lawn in no time.  But for me it was a nice illustration of the need to continue to build and maintain our Physical resilience and capability, to ensure that as we move through the decades, we can still do the things that bring us joy and happiness at the weekend. 

So just as it would be … moronic to tell people that they shouldn’t run for their health, because their knees might hurt, the same applies for gardening, and its potential to cause you some back pain.  But rather this post is just here to plant the seed (see what I did there?) that much like your financial pension, the sooner we start paying into our physical reserves, the deeper those reserves go, and the better quality of life we have and maintain into those later decades.

So often we hear “I can’t run / had to stop running because my knees hurt” so its probably a good time to address one of the common causes of knee pain and what we might be able to do about it.

Our knees are relatively simple structures, a hinge joint but there is a degree of rotation / twist too which allows full movement and conformity to rough surfaces along. We have a couple of meniscus’s in the middle that aid movement and shock absorption and a bunch of ligaments, the most common being the cruciates which we sometimes hear about being injured in football / skiing.

A typical cause of knee pain that we see in clinic is described as “Anterior Knee Pain” this is the common term for pain around the patello-femoral joint. The patella acts as a pully system for the thigh muscles (quads) and typically pain is diffuse / non-specific and changeable when irritable. This is a really annoying condition, depending on how severe things are depends on how effective treatment strategies are. 

One things for sure, patience and perseverance are key. Its worth seeing whether there’s tightness / weakness in the lower limb especially that might be contributing to mechanical forces.

The main management for AKP usually involves activity modification and a load overview. i.e. gradually changing our activity levels over time and considering speed, time, surface and general life events alongside a gradual increase in distance.

Pain is not the best way to monitor whether things are better / worse as many factors influence pain. Noticing if you get any swelling / heat around the joint is more useful, especially if there’s a change in these symptoms.

Strengthening / stretching trends seem to vary, but essentially maintaining or regaining a robustness in the body is essential.

We’re happy to work with you to help if you struggle with knee pain.  Knowing what’s causing any pain and what you can do about it is empowering. Hopefully you can then do the activities you enjoy without having to avoid them.

                                      “Remember, if you’re moving, you’re lapping everyone on the couch!”

             If you’re struggling with something, get in touch, we’re happy to work with you if we can.

Training for anything isn’t always a smooth journey. We sometimes set our sights on a goal and even with the best intended preparation, it doesn’t always go to plan. Sometimes things get in the way from our training plan, other commitments, inclement weather conditions and occasionally an injury.

I was off one sunny Sunday morning for a long run, just making the most of a free morning.The plan was to enjoy a 25-30km route with no agenda other than to be out for a few hours to build up some endurance / time on the legs. 

Not far from home I tripped over a tree root. I managed to save myself from going head first but felt a pull at the top of the back of my left leg which made me pull up sharply. I was able to walk it off and decided to continue with my plans, shortening my stride so I couldn’t feel it pulling. In hindsight that may not have been the best idea, but I was able to continue without feeling it so I did.

I didn’t get a significant reaction following the outing, no obvious bruising or swelling, just a tightness that meant getting up from any period of sitting I could feel the back of my leg.  I couldn’t bend down to take my shoes off without bending my knee and there was a dull ache deep in my buttock cheek, directly over the hamstring origin.

This persisted over the next few weeks, I was able to continue training as nothing seemed to make the symptoms worse, it just didn’t get any better.  In addition, sitting for any periods of time, especially driving was really bothering me. I just wanted to move. Even short journeys of 10-15 minutes I was shifting about in my seat and getting out stiffly.

Time to do something specific to try and get things back on track.

I got it assessed by Finn in clinic who diagnosed a hamstring tendinopathy.  Basically a grumbly tendon from being overstretched. These are typically resistant to resolving and need a persistent approach to gradually load the tendon.

I started off with a graduated loading programme within range, isometric holds, non-aggravating regaining range exercises and gradually built up over time to loading the tendon at end range increasing to high loads at long muscle-tendon lengths. 

This was over several months and although things are now pretty low key, I continue to work on this area specifically when I do weights because things easily tighten up again and get grumbly if I don’t.

Images are some of the eccentric exercises
 I did from the Aspetar Hamstring Protocol

At risk of blaming my age, I have noticed that the niggles I’ve had have been more resistant to resolving and needed a much more consistent approach to managing them.

Tendinopathies in particular can take months to completely resolve, depending on why its happened.  Addressing the robustness of the tendon to ensure its ready for what it is you’re expecting it to cope with is essential.

Lesson learnt by me; consistency, patience, and to stay positive maintaining health and well-being with non-aggravating activities. It really helped to have a clear diagnosis and plan to work with too.

If you’re struggling with something, get in touch, we’re happy to work with you if we can.

0115 9721319 / contact@impactphysio.co.uk

I have recently been fortunate enough to have participated in the Marathon Des Sables (MdS), a 250km 6 day ultramarathon in the Sahara desert.  This has been a dream of mine for a while, I’m delighted to say I completed it at the end of April 2023.

Any multi-day event requires a huge amount of resources and focus to even get to the start line. The MdS as it is known, usually has a completion rate of 95% with the greatest amount of “drop-outs” before even travelling to Morocco. Typically 20% of those who sign up don’t make it out there.  This is often due to a change in circumstances or more typically due to injury. Balancing the training load for any event is a fine line between over-training and being able to tolerate the distance required to not only complete the event, but in my case enjoy it too. 

I focused my training on being able to complete the distances required as well as being able to go again each day for 6 days. For me, this included 5 days of 30km each day, a 85km long day and a 3 day event covering 85 miles sleeping in a sports hall overnight.  As well as consistently completing a minimum of 50km each week over time and incorporating cross training to consider strength and general health. I wasn’t able to do any training camps in hot climates but did have some sessions in a heat chamber (Loughborough University) as well as a bit running in sand whenever I could, with family and friends visits to Croyde!

Its important to gradually build up with any fitness, the body likes consistency and a balance. I aimed for a maximum of a 10% increase on distance each week and was careful to include rest days. Either complete rest or walking / swimming / yoga. Another component I considered with my training was the other factors in my life. This is something that’s hard to control,  being busy at work, sleep hygiene, other occasions, eating and drinking, or fuel and hydration. There’s a lot to balance, as well as keeping everything in context, not wanting to miss out on family special occasions or socialising / spending time with friends.

My typical week involved a couple of 10km runs during the week then a longer run / two at the weekend. Also a session of two with weights and some yoga. Nearer the event I also started increasing my tolerance carrying a weighted backpack, as a self-sufficient race, you carry everything for the week.  This includes food (which weights approx.. 3.5kg at the start of the event) and mandatory kit. The pack weights a minimum of 6.5kg at the start and combined with the 1.5kg of water at each check point typically weights a minimum of 8kg on day 1. The route is all on tracks / sand / and surprisingly a minimum of 500m elevation each day so it was also good to get to the peaks to get some hills in and on varying terrain.

A few months before the event I was enjoying a solo trip on the Edale circuit, and was just coming off Kinder Scout when I went over on my ankle.  I felt an immediate sharp pain which made me stop. After a few moments I checked I could weight bear and hobbled to a sheltered spot to catch my breath. As it didn’t swell immediately and I could put my weight through it I managed to walk back to the car with poles. When I took my trainer off there was a localised swelling around the outside of the ankle, pretty consistent with a lateral ankle sprain. The next morning the ankle had ballooned and I struggled to walk. I therefore followed the principles of PEACE and LOVE conscious I was 10 weeks away from the start line and had hoped to build the mileage.

What’s changed in the management of soft tissue injuries?

We used to use the acronym RICE or PRICE/R or POLICE which advocated the use of ICE and anti-inflammatories.  However this has been updated in the last few years to shift the focus on early mobilisation once the initial phase has passed and the avoidance of anti-inflammatories and ice, which may delay healing.

Along with having to change my training expectations I also had to re-consider a training plan to maintain fitness and maximise conditions to optimise healing. I was assessed to determine what the injury was and get a rehabilitation timescale / plan to manage my expectations.

The first 10 days of a grade 1 strain pretty much focused around reducing the swelling and regaining range of movement and strength / proprioception in the area. I combined some open water swims and bike riding along with strength training to keep myself in a good place.  Its really important if you pick up an injury to consider what you can do as opposed to just what you can’t.

I was fortunate enough to make a good recovery over a couple of weeks following a regime of active rest and elevation initially, followed by regular exercises to regain range, strength and reaction in the ankle. I also used the static bike and rower to keep a cardio-vascular challenge and worked on general strength with weights, Yoga and Pilates.

It’s important if you do pick up an injury, whether it from falling over or something starts to hurt or niggle that you get it assessed properly so you know the best way to manage it. Sometimes we need to protect an area from all movements, at other times its important to keep loading the area so knowing what will facilitate the best healing times is essential. Depending on the structure or part of the structure can make a big difference to how to rehabilitate the area.  A muscle responds differently to a ligament or tendon for example. Its also important to consider what else needs to be considered in reducing the risk of re-injury such as strength in other areas of the body.

If you’re planning something special then get in touch, if you want to work with us to make sure you’re robust enough for the challenge, or add something into your training schedule such as Yoga or Pilates. Or if you do pick up an injury then get it assessed so you can set realistic goals. We will work with you with the aim of optimising your recovery so you can achieve and enjoy your goal.

For further info on the management of acute soft tissue injuries;

https://www.physio-pedia.com/Peace_and_Love_Principle

https://bjsm.bmj.com/content/54/2/72

Special thanks to Finn who assessed my various injuries (hamstring and knee rehab blog to follow!) Mariangela for the awesome Yoga instruction and the whole Pilates team for keeping me strong and flexible. And of course the rest of the team for working hard in my absence and cheering me along the way.