A healthier workplace
March 11, 2020
HEALTHY WORKPLACE = HAPPY WORKPLACE
It turns out that a lack of exercise in our lives is a silent killer. The World Health Organisation lists physical inactivity as the fourth biggest risk factor for death in adults across the world.
The latest research shows when it comes to heart disease, leading a sedentary life is as great a risk factor as smoking and obesity. In fact, inactivity in terms of disease risk, is more dangerous than being overweight.
If you spend long periods of time sitting, this is particularly bad news, as it increases your risk of heart disease, obesity, diabetes and cancer. The most current research has shown that even normal weight individuals that are inactive, are at risk of developing disease. There is a molecular pathway that is essential to burning fats, that shuts down with inactivity, and that subsequently increases your risk of developing heart disease.
And unfortunately you can’t bank the benefits of exercise from your youth, hoping it will help you 40 years down the line. The ideal scenario is to have been active throughout your lifespan, but research has shown that your health can benefit from physical activity at any age, meaning it doesn’t matter when you start, as long as you start!
Physical activity performed regularly, can help to prevent and manage over 20 chronic medical conditions. These include coronary heart disease, stroke, type 2 diabetes, cancer, obesity, mental health problems and musculoskeletal conditions.
And the good news is that we can combat the negative effects of prolonged sitting (total of 8 hours or more) with just 60-75 minutes of moderate intensity physical activity a day.
The reality is that hectic schedules can make it seem impossible to fit workouts into your busy week. The prospect of packing a gym bag, trudging to your local gym, working out, showering, changing, and trudging back to where you came from, can feel like a lot of effort.
But when we neglect exercise, we not only put both our physical and mental health at risk, but we also negatively impact our productivity and effectiveness at work.
And you would be surprised at the number of opportunities there are in a working day, to increase your activity levels. This doesn’t have to mean running or cycling to work, although that’s great if you can, but you can in fact accumulate activity that is beneficial to health, in lots of different ways during the day.
Which is why we’ve put together a collection of resources to help you achieve this.
At the following link you can download leaflets, exercise handouts and infographics on the following topics.
- 17 Ways to Be More Active at Work
- Thinking on your Feet - Why it Pays to Be Physically Active at Work Client Newsletter
- Stretching Exercises for the Workplace
- Strengthening Exercises for the Workplace
- Why Posture Matters
- Optimal Desk Posture Infographic
- Carpal Tunnel Infographic
- Preventing and Treating Carpal Tunnel Syndrome
- Carpal Tunnel Rehabilitation Exercise Sheet
Click here to download the resources http://bit.ly/374UhA1
As physiotherapists we can help with a wide range of issues caused by long periods of sitting at a desk, including back and neck pains, tingling in your hands, carpal tunnel syndrome, even regular headaches experienced at work. Please get in touch if you need advice and I hope you find these resources useful.
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Running is one of the most rewarding forms of exercise. It improves cardiovascular fitness, strengthens muscles and bones, supports mental wellbeing, and helps people of all ages stay active. However, recurring injuries can quickly turn an enjoyable hobby into a frustrating cycle of pain, rest, and disappointment. At Weaver Physiotherapy & Sports Injury Clinic in Northwich, Cheshire, we believe that simply treating pain isn’t enough. Our goal is to identify why an injury occurred, correct the underlying cause, and help you return to running stronger than before. That’s why we’ve developed the Weaver Physio 5-Step Running Recovery System™—a structured, evidence-based approach designed to reduce injury risk, improve performance, and keep runners moving confidently. With 70+ years of combined clinical experience, our Chartered Physiotherapists and Sports Injury Specialists have helped thousands of runners recover from injury and achieve their goals. Why Do Running Injuries Keep Coming Back? Many runners experience the same injury repeatedly. Common complaints include: Shin splints Plantar fasciitis Achilles tendinopathy IT Band Syndrome Runner’s knee Hamstring strains Calf injuries Hip pain Knee pain Foot pain Often these injuries aren’t caused simply by running too much. Instead they’re usually the result of several contributing factors combining together over time. Examples include: Poor balance Weak gluteal muscles Reduced ankle mobility Poor running mechanics Insufficient strength Poor stability Lack of coordination Returning to training too quickly Inadequate recovery Sudden increases in mileage or intensity Treating only the painful area often provides temporary relief—but unless these underlying issues are addressed, the injury frequently returns. The Weaver Physio Difference Rather than focusing solely on pain, Weaver Physio focuses on improving your entire movement system. Every runner is different. Your running style, strength, mobility, previous injuries, footwear, training history and biomechanics all influence how your body copes with the repetitive forces of running. Our clinicians look at the complete picture before creating an individual rehabilitation programme. The Foundation of Injury-Free Running The Weaver Running Recovery System™ is built around five key performance pillars: 1. Balance Balance provides the foundation for efficient movement. Every stride involves standing on one leg for a brief moment. Poor balance increases unwanted movement throughout the foot, ankle, knee and hip. Improving balance can: Reduce injury risk Improve control Enhance proprioception Improve confidence on uneven surfaces Increase running efficiency 2. Strength Strong muscles absorb force more effectively. Running places forces of up to three times your body weight through your legs every time your foot hits the ground. If muscles cannot absorb these loads efficiently, tendons and joints often become overloaded. Strength training helps: Reduce injury risk Improve running economy Increase power Improve endurance Reduce fatigue Support healthy tendons 3. Stability Strength alone isn’t enough. Your body also needs stability to control movement. Hip, pelvis, trunk and ankle stability all influence how efficiently force travels through your body. Improved stability helps: Reduce excessive movement Improve alignment Improve efficiency Protect joints Improve endurance 4. Coordination Running is a highly skilled movement. Better coordination allows muscles to work together more efficiently. Improved coordination means: Better movement patterns Improved technique Reduced wasted energy Lower injury risk Greater running efficiency 5. Plyometrics Once strength and stability have been restored, plyometric exercises teach your body to store and release energy efficiently. These exercises improve: Speed Power Elastic tendon function Running efficiency Return-to-sport readiness Plyometrics are introduced progressively when clinically appropriate, helping runners transition safely back to higher-speed running. The Weaver Physio 5-Step Running Recovery System™ Step 1 – Assess Everything starts with an expert assessment. Our comprehensive examination identifies: Injury history Training errors Biomechanics Strength deficits Mobility restrictions Running technique Balance Functional movement Tissue loading capacity Understanding the true cause allows us to design the most effective rehabilitation programme. Step 2 – Correct Next we address the underlying problems. Treatment may include: Hands-on physiotherapy Soft tissue treatment Joint mobilisation Running gait retraining Exercise prescription Mobility work Shockwave Therapy (where appropriate) Acupuncture Sports massage The aim is to restore normal movement while reducing pain. Step 3 – Strengthen Once pain is improving, rehabilitation becomes more active. Your programme may include: Glute strengthening Calf strengthening Core stability Single-leg control Foot strengthening Hip stability Tendon loading exercises Functional strengthening Each programme is tailored specifically to your injury and running goals. Step 4 – Progress Many injuries recur because runners return too quickly. Our clinicians carefully guide your return using progressive loading principles. We monitor: Pain response Running volume Speed Recovery Functional capacity Strength improvements This structured progression builds confidence while minimising the risk of re-injury. Step 5 – Perform Recovery isn’t simply about becoming pain-free. It’s about returning stronger than before. We aim to help runners: Run further Run faster Stay injury-free Improve efficiency Build resilience Achieve personal bests Whether you’re training for your first 5K or your next marathon, we help you perform with confidence. Conditions We Commonly Treat Our experienced clinicians regularly help runners recover from: Achilles tendinopathy Plantar fasciitis Shin splints (Medial Tibial Stress Syndrome) Runner’s knee Patellar tendinopathy IT Band Syndrome Hamstring injuries Calf strains Hip pain Gluteal tendinopathy Stress reactions Foot and ankle pain Muscle strains Tendon injuries Why Early Assessment Matters Many runners try to push through pain. Unfortunately, continuing to train with an underlying injury often makes rehabilitation longer and more complicated. Seeking assessment early allows us to: Identify the cause sooner Reduce recovery time Prevent compensation injuries Keep you active where possible Develop a clear recovery plan Why Choose Weaver Physio? Choosing the right physiotherapy clinic can make a significant difference to your recovery. At Weaver Physio we offer: 70+ years of combined clinical experience Chartered Physiotherapists Sports Injury Specialists Evidence-based rehabilitation Individual treatment plans Comprehensive movement assessment Running injury expertise Hands-on treatment Exercise rehabilitation Shockwave Therapy Acupuncture Sports Massage Friendly, supportive care Convenient Northwich location We don’t believe in quick fixes. We believe in creating stronger, healthier runners. Helping Runners Across Cheshire Our Northwich clinic welcomes runners from across Cheshire, including: Northwich Knutsford Winsford Middlewich Tarporley Frodsham Hartford Lostock Gralam Weaverham Chester Warrington Sandbach Whether you’re recovering from injury or looking to prevent one, our team is here to help. Book Your Running Assessment Today If recurring injuries are stopping you from reaching your potential, now is the time to take action. Discover the Weaver Physio 5-Step Running Recovery System™ and experience a structured, evidence-based approach designed to help you recover, rebuild and return to running with confidence. Our expert team will identify the root cause of your injury, create a personalised rehabilitation programme and support you every step of the way. Weaver Physiotherapy & Sports Injury Clinic 110 Middlewich Road, Northwich, Cheshire, CW9 7DP ☎ 01606 227484 🌐 http://www.weaverphysio.com Run Stronger. Recover Smarter. Stay Injury-Free. At Weaver Physio, we believe every injury is an opportunity to build a stronger foundation. By combining expert assessment with balance, strength, stability, coordination and plyometric training, we help runners break the cycle of recurring injuries and enjoy long-term success. Whether your goal is to complete your first parkrun, achieve a marathon personal best or simply run without pain, our team has the expertise to help you get there safely and confidently. Your recovery starts with the right plan—and we’re here to guide you every step of the way.
By Weaver Physio & Sports Injury Clinic – Cheshire’s Running & Tendon Rehabilitation Specialists
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