by Mollie Millington | May 8, 2020 | healing, injury, running
Long-time readers of my blog know that I have been working with Function360 Physiotherapy clinic on a gifted basis for many years. Their team is knowledgeable, friendly, and genuinely wants you to achieve your sport and fitness goals. They will get you to the start line if you are willing to put in the work (my motivation to do my homework sadly comes and goes). Unfortunately, the London lockdown meant they had to temporarily close their clinic in Moorgate for in-person sessions. The good news is that their team is still available for virtual appointments. Even better is that this means anyone in the world can now receive their excellent care (as long as you have internet and a web cam of some kind, of course). At the bottom of this post are my tips on how to make your virtual appointment a success. You can also use my discount code #F360MM15 for a 15% discount.
Normally, I check in at the clinic once or twice a month to see how my injuries are and receive soft tissue therapy where I am tight (there is always something tight). Since lockdown, I haven’t checked in as I was barely running and life was very busy with work and the puppy. My mindset towards fitness has finally changed back to a ‘let’s do it’ attitude, with the aim to workout twice a week, so now I have no excuse not to get my physiotherapy done too.
I set up the appointment via email and my confirmation sent info on how the appointment would be made over Skype. I was seeing a new-to-me therapist, Victoria, and wanted to make sure I had a good set up as she would need to complete her own assessment of my abilities. She actually WhatsApp’ed me a few minutes prior to the appointment start time to make sure I was ready. We had a good connection so just stayed on the line for the rest of my appointment, which was actually better as I had to move my phone to the floor. This would have been trickier with my laptop.
Victoria had spoke to Emma, who I had been working with for over a year, and reviewed my records. She asked for my version of what happened and I think I passed that with flying colors! She also reminded me that I was waiting for a GP referral to a sports clinic (which I will chase up once I am able to go to the doctor again). After our brief chat, she had me sit on the floor and move my feet in different ways to see what my current range of motion is. She also had my do squats, stand on one leg at a time, and perform single leg calf lifts. These are all things I would normally do in the clinic with a new therapist not only so they can see now my lower body moves but also to look for progress from previous visits.
I found Victoria really easy to talk to and she had lots of ideas on what I should be focusing on for the next few weeks before we check in again. When I explained I did an April run streak with very little pain, she was very encouraging that the drop in mileage probably helped my body rest a bit. It should now be in a better place when I ramp up my strength training again. She also asked about how much time I am able to set aside for my physiotherapy homework and prioritized the exercises so I know what I have to do, what I should do and what I can do if I am a lady of leisure. My updated plan was sent to me within 24 hours so now I am able to get to work. Even though I don’t have any races in the near future (fingers crossed for September!), putting the work in now to strengthen and stabilize will have a positive impact on my running form and pacing. We are following up again in two weeks time so the accountability is very motivating to stick to the plan.
Of course, in a virtual appointment, you cannot receive manual therapy, such as deep tissue massage, dry needling, or joint manipulation. Other than this, I felt the appointment was very similar to what I would normally do when I visit the clinic. My goal is to be a strong and balanced runner, and I will still be able to achieve that with their virtual help (although I do miss a good sports massage!).
if you are a runner with a niggle or pain, you should reach out to the Function360 team (don’t forget my discount code #F360MM15) Or if you have started working from home in a less-that-ideal set up, get in touch with them too. As these virtutal appointments are a new concept to most people, here are my tips for a successful virtual physiotherapy appointment (some of these will depend on your injury, but as the hip bone is connected to the leg bone and all that, your therapist might want to see how your body moves):
- To save some time, remove your shoes and socks before the appointment.
- Wear clothes that allow you to move freely while allowing the physio to see your body move too. (If you have been to a physiotherapist before, wear the same type of clothes). I wear booty shorts with a t-shirt and then a sports bra in case I need to take my shirt off. If you are comfortable showing a regular bra, that is fine too.
- Set up the space for your appointment to allow for movement and even sitting on the floor. Ensure there is good lighting and if possible, a plain background. If you are wearing black, try not to have a dark background as that will make it harder for the therapist to see you move.
- Most importantly, figure out the technology side of things 10 minutes before your appointment!
Let me know if you book in and how it goes. It is important to take care of your body in times like these. No one should have to suffer in pain, no matter what your exercise of choice is.
If you are a runner, why not book in for Function360’s running webinar on 12 May 5pm (London time) where you can learn to run faster and injury free. Take advantage of lockdown to work on imbalances and develop your strength. These steps will pay out loads when we are able to race again. To learn more and book in, visit running webinar info page here. Hope to see you there!
Ring light not required for a good appointment. 🙂
by Mollie Millington | Jan 30, 2018 | healing, product review, recovery, running
Sometimes athletes forget that rest and recovery can be an important part of their training. I have always been a fan of relaxing massages but since my pain tolerance is low, sports massages are a bit intense for me. I tend to stiffen up as the therapist works deep into my muscle. It seems to be a necessary evil as overused muscles can turn into a ball of energy that needs release.
Function 360 Physiotherapy offers many services, so I thought I would give myofascial release a try as an alternative to sports massage. On their website, it is described as “gentle sustained pressure to the myofascial connective tissue restrictions to eliminate pain and restore motion.” I wasn’t exactly sure what to expect. My friend, Marty, has treated me with Bowen Technique in the past but this treatment was not a sustained application of pressure.
Turns out foam rolling is a form of self myofascial release. There are other tools that can be used too to mobilize your soft tissue. Personally, I don’t have the guts to foam roll once it becomes too painful. Think about why you foam roll though. You do it to improve your range of motion, reduce muscle soreness, and increase your mobility. Why not have a professional help you progress at a faster rate?
For my appointment, I met with Sonia at the clinic. We started off with a postural and range of motion assessment. She looked at my alignment while standing still and while performing squats. This gave Sonia an idea of how my body may or may not need adjustment. She noticed that my right shoulder was higher then the left, which I thought might be due to wearing my purse strap across my chest and on my right shoulder.
At the time, I was lucky enough not to have any major pains or injuries when I met Sonia. She did a general toe to head treatment. She started with my legs and feet and then worked her way up to my back, shoulders, and arms. From my experience, the treatment is a slow pressure gently moving across the skin with an occasional stretch. It wasn’t so intense that I felt more, er, tense. It was really relaxing. I even had an eye pillow to keep the light out of my eyes while I laid on my back.
After my treatment, I felt very relaxed and a bit taller and more flexible. Sonia suggested a start a maintenance plan and book in once a month. So far, I have had two treatments and hope to book in a third soon.
Myofascial release is becoming more popular in scientific literature, as researchers are examining when and how it is most effective (which types of athletes, self myofascial release or as treatment from a qualified therapist, which body parts benefit most, how to quantify an improvement). Each body is different in terms of nutritional needs, rest requirements, and training methods. I like to try as many therapies as I can because I might find the one that helps me achieve a new PB. Hopefully in the next few years, we will know the best way to utilize myofascial release to maximize our athletic performance.
If you want to try out myofascial release yourself, get 15% off your treatment with my code #F360MM15 (you can actually use it for any treatment the Function 360 team offers). I am also leading a social run with Function 360 for Valentine’s Day on Monday 12 February. Join us at 6:30pm for some informative talks about different therapies, ON Running shoes, and running. We will have prosecco too and discounts on Function 360 vouchers. Space is limited so please email info@function360.co.uk to reserve your place.
Thanks for Function360 for supporting me as one of their sponsored athletes. I will routinely be sharing my experiences with the Function360 team as I continue to prepare my body for the next
challenge.
by thinkmarsh | Jan 30, 2018 | healing, product review, recovery, running
Sometimes athletes forget that rest and recovery can be an important part of their training. I have always been a fan of relaxing massages but since my pain tolerance is low, sports massages are a bit intense for me. I tend to stiffen up as the therapist works deep into my muscle. It seems to be a necessary evil as overused muscles can turn into a ball of energy that needs release.
Function 360 Physiotherapy offers many services, so I thought I would give myofascial release a try as an alternative to sports massage. On their website, it is described as “gentle sustained pressure to the myofascial connective tissue restrictions to eliminate pain and restore motion.” I wasn’t exactly sure what to expect. My friend, Marty, has treated me with Bowen Technique in the past but this treatment was not a sustained application of pressure.
Turns out foam rolling is a form of self myofascial release. There are other tools that can be used too to mobilize your soft tissue. Personally, I don’t have the guts to foam roll once it becomes too painful. Think about why you foam roll though. You do it to improve your range of motion, reduce muscle soreness, and increase your mobility. Why not have a professional help you progress at a faster rate?
For my appointment, I met with Sonia at the clinic. We started off with a postural and range of motion assessment. She looked at my alignment while standing still and while performing squats. This gave Sonia an idea of how my body may or may not need adjustment. She noticed that my right shoulder was higher then the left, which I thought might be due to wearing my purse strap across my chest and on my right shoulder.
At the time, I was lucky enough not to have any major pains or injuries when I met Sonia. She did a general toe to head treatment. She started with my legs and feet and then worked her way up to my back, shoulders, and arms. From my experience, the treatment is a slow pressure gently moving across the skin with an occasional stretch. It wasn’t so intense that I felt more, er, tense. It was really relaxing. I even had an eye pillow to keep the light out of my eyes while I laid on my back.
After my treatment, I felt very relaxed and a bit taller and more flexible. Sonia suggested a start a maintenance plan and book in once a month. So far, I have had two treatments and hope to book in a third soon.
Myofascial release is becoming more popular in scientific literature, as researchers are examining when and how it is most effective (which types of athletes, self myofascial release or as treatment from a qualified therapist, which body parts benefit most, how to quantify an improvement). Each body is different in terms of nutritional needs, rest requirements, and training methods. I like to try as many therapies as I can because I might find the one that helps me achieve a new PB. Hopefully in the next few years, we will know the best way to utilize myofascial release to maximize our athletic performance.
If you want to try out myofascial release yourself, get 15% off your treatment with my code #F360MM15 (you can actually use it for any treatment the Function 360 team offers). I am also leading a social run with Function 360 for Valentine’s Day on Monday 12 February. Join us at 6:30pm for some informative talks about different therapies, ON Running shoes, and running. We will have prosecco too and discounts on Function 360 vouchers. Space is limited so please email info@function360.co.uk to reserve your place.
Thanks for Function360 for supporting me as one of their sponsored athletes. I will routinely be sharing my experiences with the Function360 team as I continue to prepare my body for the next
challenge.
by Mollie Millington | Dec 1, 2017 | beauty, healing, product review
My skin is pretty sensitive. I have a skin allergy which NHS doctors say manifests as eczema. I get little clear blisters that are itchy and eventually weep. Over the last 10 years, I have used topical steroids on and off to help keep the symptoms under control. At its worst, my hands are severely covered with open wounds and possible staph infections. My skin is more sensitive when seasons change too so it is important that I take proper care of my hands when autumn turns to winter.
Last year, I had an eye doctor appointment to renew my drivers licence that diagnosed me with cataracts. Everyone was surprised with the news as I am not even 40 years old. My mom spoke to a few of her colleagues from the hospital and discovered that long term steroid use can potentially cause cataracts. Since only the strongest topical steroid (Dermovate) heals my flare ups (along with special soaps, lotions, shampoos, to avoid the ingredients I am allergic to), I am keen to find alternatives to help me manage the condition. In fact, my current episode started over a year ago, and still persists.
|
| Current state my hands |
A few weeks ago, I as sent some samples of Dermalex Eczema. It is meant to treat eczema by replenishing the moisture and healing the skin’s natural barrier. I was keen to try it out. Since receiving the samples, I used the steroid cream in the evening before I go to bed as it will maximise the contact time. When I leave the house in the morning, I apply the Dermalex. It is very thick and doesn’t have a fragrance. It rubs into my skin easily without leaving a greasy or oily feel. With the combo, my skin has been really good without any new flare ups larger than a 5p coin (stress sometimes exacerbates the condition). There is another sample in my bag for application during the day.
Other tips to keep your hands healthy as winter arrives:
- Avoid an ethanol-based hand sanitizer as this will dry out your skin. So will hot tap water when washing your hands. Opt for warm water instead.
- If you need to wash your hands, apply a moisturiser afterwards to keep the skin hydrated. Keep travel sized lotions handy wherever you might wash your hands. My Dermalex is only 30g.
- Drink plenty of water throughout the day. In the summer, we get hot and water seems more necessary. We still need to drink it in the winter!
- Protect to your hands from the cold by wearing mittens or gloves when you are outside. The cold wind can dry them out and cause them to be chapped, which is a break in your skin’s natural barrier.
- If your house is very dry, invest in a humidifier to keep moisture in the air. Or keep a ceramic or metal pan of water on the radiator (please be careful not to use anything flammable!)
Any cuts or cracks in the skin are not only painful, but also allow a place for infectious materials to enter the body. When my hands were at their most severe, I found it really embarrassing to shake hands with people or to offer to cook food. I was also scratching my hands a lot, which looked a bit mad! Now that I have the knowledge and tools I need for proper hand health, I can be confident that a big flare up will not occur. I think Dermalex will be a key part of this plan too.
 |
| One of my more severe flare ups last year |
Thanks to Dermalex for giving me a sample to try. All opinions are honest and my own.
by thinkmarsh | Dec 1, 2017 | beauty, healing, product review
My skin is pretty sensitive. I have a skin allergy which NHS doctors say manifests as eczema. I get little clear blisters that are itchy and eventually weep. Over the last 10 years, I have used topical steroids on and off to help keep the symptoms under control. At its worst, my hands are severely covered with open wounds and possible staph infections. My skin is more sensitive when seasons change too so it is important that I take proper care of my hands when autumn turns to winter.
Last year, I had an eye doctor appointment to renew my drivers licence that diagnosed me with cataracts. Everyone was surprised with the news as I am not even 40 years old. My mom spoke to a few of her colleagues from the hospital and discovered that long term steroid use can potentially cause cataracts. Since only the strongest topical steroid (Dermovate) heals my flare ups (along with special soaps, lotions, shampoos, to avoid the ingredients I am allergic to), I am keen to find alternatives to help me manage the condition. In fact, my current episode started over a year ago, and still persists.
|
| Current state my hands |
A few weeks ago, I as sent some samples of Dermalex Eczema. It is meant to treat eczema by replenishing the moisture and healing the skin’s natural barrier. I was keen to try it out. Since receiving the samples, I used the steroid cream in the evening before I go to bed as it will maximise the contact time. When I leave the house in the morning, I apply the Dermalex. It is very thick and doesn’t have a fragrance. It rubs into my skin easily without leaving a greasy or oily feel. With the combo, my skin has been really good without any new flare ups larger than a 5p coin (stress sometimes exacerbates the condition). There is another sample in my bag for application during the day.
Other tips to keep your hands healthy as winter arrives:
- Avoid an ethanol-based hand sanitizer as this will dry out your skin. So will hot tap water when washing your hands. Opt for warm water instead.
- If you need to wash your hands, apply a moisturiser afterwards to keep the skin hydrated. Keep travel sized lotions handy wherever you might wash your hands. My Dermalex is only 30g.
- Drink plenty of water throughout the day. In the summer, we get hot and water seems more necessary. We still need to drink it in the winter!
- Protect to your hands from the cold by wearing mittens or gloves when you are outside. The cold wind can dry them out and cause them to be chapped, which is a break in your skin’s natural barrier.
- If your house is very dry, invest in a humidifier to keep moisture in the air. Or keep a ceramic or metal pan of water on the radiator (please be careful not to use anything flammable!)
Any cuts or cracks in the skin are not only painful, but also allow a place for infectious materials to enter the body. When my hands were at their most severe, I found it really embarrassing to shake hands with people or to offer to cook food. I was also scratching my hands a lot, which looked a bit mad! Now that I have the knowledge and tools I need for proper hand health, I can be confident that a big flare up will not occur. I think Dermalex will be a key part of this plan too.
|
| One of my more severe flare ups last year |
Thanks to Dermalex for giving me a sample to try. All opinions are honest and my own.
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