Movement Musings

First Move Well, then Move More!

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Plantar Fasciitis – the REAL Cause

Aug 04, 2020

Plantar fasciitis is changing its name.  Unfortunately it’s not to something helpful like ‘agonising heel pain’, but plantar fasciosis.  This change – albeit still a tongue-twister – better describes what’s actually happening when someone suffers from this potentially very debilitating condition.  ‘Fasciitis’ meant that we thought the fascia was inflamed and therefore treatment was aimed at reducing inflammation, but this didn’t always work.  Some research showed not inflammation but actually microtears and necrosis of the tissues.  Necrosis is what happens when tissues don’t get enough blood flow and they start to ‘die’. 

The fascia of the foot is a thick band of tissue that runs along your sole.  It is so strong that it has been said that you can pick an entire body (granted, usually a dead one) with it.  That’s some strong flesh!  It helps create and maintain...

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3 Ways to Reduce Impact and Protect your Pelvic Floor when Running

Jul 26, 2020

Your running technique is to a large extent dictated by how well you move the rest of the time and what you do with your body when you’re not running.  If you’re sitting for hours at a desk then your ability to extend the hip, move your leg behind you and create a powerful running style is going to be somewhat compromised unless you’re doing a lot of mobility work to counteract the sitting.

Leaking urine when you run is common not just for us amateur runners, but also female athletes.  Impact is a huge trigger for wetting yourself – think trampolines, gymnastics and any kind of jumping really, including running.

If you are leaking or you experience heaviness or bulging in the vagina during or after running then these can be a sign that your pelvic floor isn’t tolerating the impact of your running particularly well.

What follows are some tips and tricks to reduce the amount of impact your body experiences so that your pelvic floor muscles can...

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5 Ways to Stop Annihilating Your Pelvic Floor at the Gym

Jul 19, 2020

I spent my twenties in the gym.  I loved it.  I did all the step and aerobic classes (badly, I had no coordination), as I got older BodyPump, BodyCombat, spinning and any other class I could get in, running on the treadmill, climbing on the stairmaster, hours and hours and hours of my life spent in a soul-destroying, indoor, sweaty environment usually plugged into music or some other distraction.

Yep, if I had my way I would burn them all to the ground.  Whilst I appreciate that they provide a convenient way to get what everyone tells us is the minimum amount of exercise we need weekly, mostly gyms are money-making enterprises designed to extract as much cash off you as possible in the name of providing you with a healthier lifestyle. 

As much as it pains me to say it, however, I have to accept that I have a long way to go with converting the masses to avoiding the gym in favour of moving more outside and other natural movement, even working out at home or...

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Running Techniques to Prevent Incontinence

Jul 12, 2020

It doesn’t matter how many times the adverts try to tell you that their special leak containing Silhouettes are designed to look like sexy underwear, they’re still adult nappies.  They might have pretty flowers on them, but essentially they’re still Pampers.

I am on a mission to put Tena out of business.  It might be common, it might be something your mum, sister, aunty and friends all complain about BUT it’s not normal, it can be fixed and you can start doing just that RIGHT now. 

Urinary incontinence is at best an inconvenience and at worst a problem that stops you doing the things you love, even exercising and running because it makes the symptoms worse.

Peeing when you run is often a result of pelvic floor muscles that aren’t working to support you as well as they should.  Those muscles can be too weak or they can even be too tight and overused.  It’s important to know which you have because the solution is very...

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All About the Calves

Jul 09, 2020

This blog post came out of the Facebook Live I did on 10 July 2020.  If you want the exercise video you can sign up for it here (from 10 July 2020).

Your calves (not the cute furry kind), are the backs of your lower legs.  If I was to chop one of your lower legs in half, roughly about two thirds of the way up, it would look a bit like this…

 

Not the best drawing you’ve ever seen, I know.  The green bits are your tibia and fibula, the big and little bones of the lower leg, the red stuff is the muscles, orange fat, and blue skin.  If you look closely you’ll see some purple dots and that’s the fascia separating the compartments.  The take home, however is just how much there is going on down there (and I haven’t put every muscle on there) and it’s all very tightly packed in.

If you know me, you know I love feet.  Feet dangle off the end of your leg, connected to your calf and lower leg by your ankle. ...

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3 Tips to Stop Leaking when you Run

Jul 06, 2020

If you're one of the many women who suffer leakage when you run help is at hand.  It is surprisingly common, but it isn't normal and often simply doing your pelvic floor exercises isn't enough to solve the issue.

If you leak when you run, it might be a sign that the muscles of your pelvic floor which run from your sitbones and tailbone to your pubic bone, aren't as strong as they could be.  If you find yourself leaking when you sneeze, jump, cough etc, these are all signs that your pelvic floor needs a bit of help.

Leaking when you run is not only embarrassing and uncomfortable, for some women, like one of my recent clients, it had put her off running completely.  If you're a runner, then you'll know that having to stop is like having a limb removed.

This post introduces three tips to help you relieve some of the pressure on your pelvic floor to allow it to strengthen and heal so you can run for longer with drier knickers!

Here we go...

1.  Sort your Bum Out

If...

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Why We Run

Jul 04, 2020

This blog post collates the responses from a Facebook Post entitled "Why do you Run". 

There are a few reasons why I run (1) they told me I couldn't and never would (2) it's a challenge to do it and keep injury free (3) I feel strong and healthy when I'm running (4) it's head space and my time to feel the wind on my face and the ground under my feet.

So why do you run?  Here are the responses so far:

  

 

 

Any questions, want to pick my brain?  Book a FREE Discovery Coaching call with me here.  This is an opportunity to ask questions, get some clarity and start your journey to stronger, drier, injury free running.  No obligation, no sales, just a video chinwag via Zoom wherever you are in the world.

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Do Kegel's Work?

Jun 30, 2020

I was with a client (on Zoom) this week and she was asking for my opinion on pelvic floor muscle training, i.e. the Kegel.  If you’re not sure what that is, it’s a method developed by a male doctor to help retrain the pelvic floor muscles of women who have just given birth.  It involves squeezing your pelvic floor muscles for varying lengths of time.  Kegels are regularly prescribed for anyone with urinary incontinence and especially after baby arrives.  BUT the question is do they work?

What does the research say?  Well, for the main part it says that pelvic floor muscle training is useful for women suffering with certain types of incontinence, but the piece of research that stood out for me many years ago was one that looked at the effects of training the pelvic floor 15 years after they started (https://pubmed.ncbi.nlm.nih.gov/15863536/)

You can of course read the whole thing but the sake of keeping things simple and short (not something...

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Running Injury Unicorns

Jun 28, 2020

 

Injury for runners is pretty much guaranteed at some point which is why there's so much research done on it and so many theories bandied about as to what causes runners to get injured.  Working out the REAL cause, however, not just Googling and hoping for the best is like wading through treacle.  This blog post much like all my blog posts are here to help you think things through for yourself and to hopefully avoid the dreaded running injury.  

A week ago I asked my Private Facebook Group (I Run Strong) what they thought the top three causes of running injury were.  These were the quite brilliant responses I got back...

 

In no particular order then:

  • Poor running technique
  • Incorrect footwear
  • Over-training
  • Not enough different types of runs
  • Insufficient rest and recovery time
  • Not balancing running with other types of exercise (especially restorative exercise)
  • Just too many miles...
  • Bad running technique
  • Lack of warm up and stretching
  • Lack of...
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Mind the Gap - Claire's Diastasis Story

Jun 21, 2020
 

I started working with a new client last week, Claire.  Claire loves tennis, but she was struggling due to her diastasis recti and incontinence.  Her symptoms would get worse when she played tennis, particularly when serving the ball and fast changes of direction.  Claire's in her forties and has been struggling with her tummy and pelvic floor for over ten years.  She came across my website and decided that enough was enough and invested in my coaching programme to reduce her symptoms so that she can get back to doing what she loves without having to change her knickers every game.

For those who don't know what a diastasis is, it's a separation of your six pack muscles which usually happens during pregnancy as your belly expands to house your baby, but men get it too - you'll have seen them, those fellas who look like they're pregnant because the weight that they're carrying is behind the muscles.

My process for helping someone heal their diastasis is similar to...

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