How nutrition can aid injury recovery: A case study with Dan Lawson, Brighton’s very own pro ultra runner

How nutrition can aid injury recovery: A case study with Dan Lawson, Brighton’s very own pro ultra runner

Dan Lawson is a local legend in the ultra running world. His record is impressive; He runs for the GB Ultra Team, the current world and European champions at the 24hr distance. He is a world record beater for the longest distance run in a week on a treadmill (completed in a tent outside Jubilee Library) and he’s the course record holder for Ultrabalaton, Steenbergen Ultra, Grand Union Canal Race and the Ridgeway Ultra.

Meet Our New Physio - Camilla (Brighton Clinic)

We are delighted to welcome on board physiotherapist Camilla Castellini. Camilla will be practicing from our Brighton clinic at Preston Lawn Tennis Club. Camilla has a wealth of experience treating musculoskeletal injuries and pathologies. For more information on Camilla's skill set please read on.. Camilla is an Italian Physiotherapist living in Brighton who is registered with HCPC and CSP. She graduated from the University of Bologna (Italy) and has more than five years of professional experience. She has worked with several Italian clinics and hospitals as a Physiotherapist.

Sports Therapy is not just massage - a new partnership for The Physio Rooms with Becky from BC Sports Therapy & Fitness

We all enjoy a good massage! Why not when there are proven benefits from a deep tissue massage!

Deep tissue massage is the use of deeper techniques to work into the fascia, relieving tension, aiding flexibility and helping with chronic pain.

With the use of knuckles, forearms, elbows and hands it is a deliberate deep massage, working into deeper structures of the muscle and fascia to help relieve tension.

Nutrition can help with recovery - specifically a tendon injury

Are you frustrated by an ongoing tendon injury? Do you want to optimise your rehabilitation process? The good news is you can, tailoring your diet can actually aid your recovery time.

In the last newsletter Fran discussed how eating certain foods, in the right amounts and at specific times can help speed up the recovery time of muscle tears. The same approach can be also applied to tendon injuries.

Eat Yourself Better: How nutrition can help with injury recovery

Wouldn’t it be great if there was something you could do which would complement your physio programme, helping to speed up the process of recovery? The good news is there is, your diet.

What you eat, when and how much is an important but often overlooked part of the rehab process. Research has shown that a good nutrition programme can help the rate at which tendons and muscles repair, positively influence the inflammation process and minimise the rate of muscle mass loss during the rest and recovery period.

How to exercise to stay healthy and injury free with Sam

We all know that over the last few decades, with the invention of machinery and modern day technology our lives are easier. We have as a society become more sedentary. The average Brit sits around 9.5 hours a day, then another 7 – 8 hours sleeping, our bodies are only active for around 7.5 hours a day. How do we make sure we incorporate more exercise in to our lives? Here are some guidelines to assist you:

The Physio Rooms and BarMob join forces!



BarMob are one of the UK's largest and most active Calisthenics and Street workout teams. We base the foundation of what we do primarily on Bodyweight training. We are lucky to have The Physio Rooms in partnership with us. They help us in maintaining what we do and performing, competing and teaching all year round.

Mike and The Physio Rooms team help us to be at our optimum and in turn this helps us to teach others learning the discipline the importance of good technique and the benefits of looking after yourself when training this sport. Through our partnership we are provided with; in clinic support with treatments of massage, manipulation and taping for our various aches and pains. Mike follows this up with analysis of technique and strength and conditioning programs to help us manage injuries and reach peak performance for events throughout the year.



Mike played a key roll recently when the BarMob took Sweden by storm at the Fitnessfestivalen in Stockholm! Mike worked closely with our athletes to ensure peak condition before the event. Paul took 1st in the men's and we got a 1-2 in the women's with Paula taking 1st and Tori 2nd! We couldn't have asked for a better result! Big respect and congratulations to all the other athletes, and a massive thanks to Mike and The Physio Rooms team for all their help and support.


#clashofthebarz #fitnessfestivalen #stockholm

By Tori Beaumont (Queen of the BARS)



How to LOSE weight & keep it OFF with Sam

Some people will spend most of their lives on a constant diet. Why can some people lose weight, what appears to be effortless? Yet others find that it is a real battle and nothing appears to work? The common mistakes people make when trying to lose weight:

• They have not fully committed to losing weight (they are giving it a half-hearted attempt) • You try a new ‘fad’ diet that some celebrity is endorsing and you’re not losing weight (no body is the same, therefore what works for one may not necessarily work for another) • Goal setting – give yourself a realistic, sustainable goal is to lose a steady 1 – 2 lbs a week, rather than in 4 weeks I want to lose 1 stone • Are you accountable for what you are eating and drinking – keep a food & drink diary • Remove any temptation from your reach or sight • Unorganised shopping – buy the majority of the shopping once a week, plan your meals and only buy the foods you require • Ask support – tell friends, family & colleagues you are trying to lose weight and they can support you, some may even decide to join you • Drink enough water – if you are not drinking enough and become a little dehydrated thirst can be mistaken for hunger • You can’t control your portion sizes or have a 2nd helping – use a smaller plate and remove the option of a 2nd helping

So what can you do to help lose weight and keep it off?

As a personal trainer and exercise instructor Our team encourages clients to:

1. Take a photo of themselves 2. Track what they are eating, you can use apps like MyFitnessPal 3. Weigh themselves weekly (though this can be demoralising if you have plateaued – keep going) 4. Measure themselves – often you may not lose weight but the inches are dropping off 5. Drink plenty of water 6. Make meals from scratch 7. Remove sugar from their diet 8. Exercise – as it helps with calorie deficit. Although the main benefit is you feel better within yourself and your health starts to improve along with fitness 9. Become more active – use an activity tracker to encourage you to walk more, it’s free and you can fit it in to your everyday life. Aim for a minimum 10,000 steps 10. Eat more vegetables and no more than 2 pieces of fruit a day (fruit still contains sugar) 11. Add variety to your life – try new things, different food, recipes and exercise to avoid boredom setting in 12. Ask for help – if you feel you can’t do it alone seek the help of a professional whether you go to a slimming club, join a gym, hire a personal trainer, they are all there to guide you and give you support

If you have struggled with your weight and want to now lose it for the long term I will soon be running classes to help you - we will exercise, have a weekly weigh in, provide ideas on food choices, write food diaries and encourage you along the way.

Get in touch to find out about the 12 week challenge sjpfitness@gmail.com.

The Physio Rooms are the experts! - Proximal Hamstring Tendinopathy

Here at The Physio Rooms we pride ourselves on being experts in the field of tendon injuries and rehabilitation. We work tirelessly to keep ourselves at the forefront of the latest evidence based research findings. This enables us to give our patients the best possible advice at each stage of recovery and to optimise their rehab throughout.

Our patients are in the lucky position to have access to one of the UK's leading physiotherapists in Tendinopathy. Tom Goom aka 'The Running Physio' lectures across the UK and internationally, sharing his vast knowledge with other physiotherapists and health professionals. Tom has recently published a research article on Proximal Hamstring Tendinopathy. He worked closely with other world leaders in the area of tendon rehab to bring us a comprehensive rehab protocol for this challenging injury.

Tom has also written for Runner's World, Running Fitness, Cycling Weekly and a host of online sports websites. Along side Tom's work in research we get to see him apply his knowledge daily in clinic. He was recently asked to provide a specialist consulting service with the current world 10,000m and 5,000m world record holder Kenenisa Bekele. Tom sees a variety of sports men and women of all levels from novice runners to elite athletes who compete internationally.

As Clinical Lead at The Physio Rooms Tom shares his knowledge with the rest of team during our regular CPD sessions in order to provide the best possible service and help each patient recover as quickly as possible.

If you have a tendon injury and you would like our expert advice to help you recover then please get in touch today on 01273 667826 or email info@thephysiorooms.com.

Brighton Triathlon, Sport and Fitness Show 2016



More than one thousand athletes swam, biked and ran their way around Hove Lawns during Brighton and Hove's newest and biggest triathlon event. The weekend started early for The Physio Rooms team, arriving on site to get set up for the following day.

Saturday brought big crowds with lots of taping, pre-event treatments and advice being given. As Saturday progressed the weather closed in and by evening time we had big winds, rain and and an angry looking sea. Josie, Lisa and the rest of the organising team had a sleepless night hoping for better weather conditions to allow the Triathlon go ahead in the morning. Sunday morning came and so did the sunshine! Blue skys and a calm sea greeted us at 06:30 on Sunday morning. The first competitors were off at 07:00 with races starting every 30 minutes for next few hours.

What an inspiring event this turned out to be! Huge crowds of people lined the streets to watch and cheer on the competitors. We saw a huge variety of competitors young and old, experienced and newbies as well as the awe inspiring athletes with disabilities. We tended and looked after those who were unfortunate enough to pick up an injury and provided some sports massage for those who had pushed themselves a bit to far while competing. We were kept very busy looking after athletes until mid afternoon.

Once things quietened on the athlete front we continued to give advice and speak with the rest of the 20,000 people who attended the event. We demonstrated our new Motion Guidance Kit which was fun and challenging. We also managed to try a few of the other exhibitor's displays. The Underground 30cal assault bike challenge was particularly tough and I think we have some work to do before we can manage a Barmob muscle up! We also loved the other have-a-go activities which included a real snow ski and snowboard slope, climbing wall, netball court, yoga tent, segway adventure and a range of sports coaching including football, cricket, rugby and even Harry Potter style Quidditch!


The event raised thousands of pounds for its official charities; Bloodwise, Breast Cancer Care, Albion in the Community and Rockinghorse, the fundraising arm of the Royal Alexandra Children’s Hospital, which also supports the Trevor Mann Baby Unit.

All-in-all what a great success the inaugural Brighton Triathlon and Sport and Fitness show was! There was something for all the family to enjoy with lots of new health and exercise activities and great healthy food stands to choose from. We got to treat and meet lots of new people as well as catch up with a lot of old friends. Look out for us there again next year for sure!

The Physio Rooms sponsor The Preston Tennis Festival 2016



We are so proud to have been involved in the Preston Summer Tennis Festival 2016, sponsoring the junior events. The tournament was a huge success seeing over 100 players competing within the various events. It was a fabulous week of tennis enjoyed by players, parents, members and topped off by amazing sunny weather.

It was great to see Preston Lawn Tennis Club at its best.

Congratulations to all!

We will definitely be back on board for next year.

How to cycle like an Olympian!

Any fan of the Olympics could not fail to be impressed by the amazing performances of Team GB cycling team, between them they won a massive haul of 1 road and 11 track cycling medals. They won six cycling gold medals, four more than any other nation in the Rio Olympics and Great Britain topped the medal table with a total of 12, twice as many as the nearest rivals. Jason Kenny is now on six gold medals, level with Sir Chris Hoy as the most successful British Olympian of all time while Laura Trott has four golds, more than any other British woman in history. So what's the secret to their success?

Well there's no magic wand to turn you into Laura Trott or Bradley Wiggins!

Sculpting bigger leg muscles in the gym will turbocharge your cycling performance.

Consistent, structured training and the right strength work can certainly give you a huge performance boost.

The image below shows the key muscles involved in powering you along on the bike, strengthen those with the right, personalised programme and you'll soon see your PBs falling by the roadside....


Some of the key exercises used by these Olympic heroes include: SQUATSLEG PRESSDEAD LIFTS and of course don't forget your CORE!

Unfortunately injury can be a barrier to performance in cycling as with other sports. Back, shoulder and knee pain are common in cyclists. Fortunately we can help you manage any niggles and keep you on the bike, we can also assist with tailored strength and conditioning programs getting the best advice from our highly qualified team, contact us on 01273 667826 at one of our clinics.

The Physio Rooms are the bees knees at taping!

Kinesiology tape and sports tape is a thin, stretchy, elastic cotton strip with an acrylic adhesive and it is almost identical to human skin in both thickness and elasticity. In this article we discus the methods used in taping. There is a vast array of taping methods available today, of which many can be used for problems with different anatomical locations. The exact application of each technique may be different depending on the reasoning process of the person who applied the tape. Because of the scant scientific evidence on this area and because each individual is different, there is no truly 'correct' method of applying tape, as each patient has a different problem.

If the tape is being applied by a chartered Physiotherapist then a thorough examination of the problem would have been undertaken, with the clinician then applying the tape with the aim of limiting unwanted movement at a joint or offloading specific anatomical structures where a weakness has been identified. Because there are a huge number of structures that could require support there is no single definitive taping technique. Therefore working with a Physiotherapist who can accurately diagnose and identify structures that might be a potential source of pain is key. Appropriate taping techniques can only be applied with this knowledge.

Literature describes taping in the treatment and prevention of several musculoskeletal conditions such as ankle sprains, patellofemoral pain, wrist sprains and shoulder injuries. Research methods include randomised controlled trials, retrospective and prospective cohort studies, biomechanical lab base studies and correlational epidemiological studies. The scientific evidence for the effectiveness of taping for these problems is mixed, but the clinical use of taping techniques is widespread. The ankle is the most commonly taped joint in football.

The type of taping technique and the choice of material used is largely based on the athletes preference, with this decision largely based on custom, superstition and comfort (both physical and mental). Ankle tape is also appropriate following acute ankle sprain. As well as immobilisation, a compression bandage can help to limit swelling. In the recent study by Barton et al 2105 BJSM physiotherapists advocated taping as a major component of the management of anterior knee pain. It was found that a combination of taping, manual therapy, appropriate exercise prescription, gait analysis had the most improved results for patients with anterior knee pain.

Here at the Physio Rooms we follow all methods of taping and where necessary are advocates of its usage. If you have any questions on taping or are experiencing a pain which could be alleviated by taping then please dont hesitate to contact us on 01273 667826 and we would be happy to share our knowledge.