https://www.codling-physio.co.uk/blog daily 0.75 2020-10-20 https://www.codling-physio.co.uk/blog/strength-training-plan monthly 0.5 2020-10-20 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1586960887162-HQM29FFOUYEQZBRTKRP7/IMG_1919.jpeg Blog - The Strength Training Plan https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585666566442-ULE2SECXXQW0AHIXFVRA/IMG_0028.jpg Blog - The Strength Training Plan - Long HOLDS in running specific ranges and positions Calf Raise Wall Push - Calf focused, push up through toes against the wall Calf Raise Wall Sit - Calf focused, push and hold heel in the air Bulgarian Split Squat - Glute, hamstring, squat and calf focused, maintain static position with heel in the air Hamstring Bridge - Glute and hamstring focused. Hold hips in the air driving heel into the bench Split Squat Lunge- Glute and quadricep focused. Hold static lunge position https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585587040303-69ECP41Z84F6SCAONOQJ/image-asset.jpeg Blog - The Strength Training Plan Many are now working from home and the opportunity to run may be the only form of exercise available. Do you now just run more or are there other forms of exercise that can help you progress your running and help reduce your risk of injury? https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585663117627-CDKF5IAT9XFEGCOQ8CWU/IMG_0025.jpg Blog - The Strength Training Plan - Smooth lower and raise through the movement pattern. Aim for 1-2secs lower and 1-2sec raise Calf Raise 1 -Gastrocnemius focused Calf Raise 2 - Soleus focused Bulgarian Split Squat - Glute, hamstring and quadricep focused Hamstring Bridge - Hamstring and glute focused https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1586959564702-8FW6MC4XJAELMMT12KBX/IMG_1918.jpeg Blog - The Strength Training Plan 1. Calf Raise Wall Push - Angle yourself into the wall and push up onto the ball of your toes pushing as hard as you can into the wall for 4secs x6 each leg 2.Calf Raise Wall Push Catch - As above but switch between legs after each 4secs focusing on creating stiffness through your calf as quickly as possible (try to avoid your heel dropping towards to the floor like mine does!) 4secs x6 3.Squat Towel Pull - Standing on a towel at the top 1/3 of a squat position. Hold with a tight grip and try to straighten your legs and stand with as much force as possible . Hold for 4secs x8 4.Hamstring Bridge - Hold a single leg bridge position. Drive your heel down with as much force as possible and hold for 4secs x6 on each leg 5.Split Squat Towel Pull/Row - Similar to the squat towel pull but in a split squat position. Drive all the force through your front leg, hold for 4secs x8 on each leg https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585664588864-12T18KC4TDJSCHWJKFV9/IMG_0026.jpg Blog - The Strength Training Plan - Slow 6sec Eccentric phase Calf Raise 1 - Gastrocnemius focused. Slow lowering of the heel Calf Raise 2 - Soleus focused. Slow lowering of the heel Bulgarian Split Squat - Glute, hamstring and quadricep focused. Slow lowering towards the floor Hamstring Roll Out - Hamstring focused. Slow rollout of the ball https://www.codling-physio.co.uk/blog/how-long-does-your-fitness-last monthly 0.5 2020-03-27 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585305110642-EH3L21K1QJDFG0IERDKD/image-asset.jpeg Blog - How Long Does Your Fitness Last? You may have been training for your first marathon, aiming for you personal best or rehabilitating from an injury or surgery. Whatever your goals were the new social distancing guidelines have changed all of our plans and routines for the coming weeks. So, how do you continue to move forwards? https://www.codling-physio.co.uk/blog/running-during-covid-19 monthly 0.5 2020-07-08 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585344487611-L6GFMVHNL0NRJ17IRM3L/Blank+Diagram+%5B1%5D+Page+3.png Blog - Running During The Lockdown https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585304072386-P5WGYVJ7N63V6Q663VSR/image-asset.jpeg Blog - Running During The Lockdown Limited by the current pandemic to fewer forms of exercise, we are seeing a huge increase in individuals running. Some may be new to running, others experienced marathon veterans. Wherever you sit on the spectrum there will likely be a change to your exercise routine; an increase in running load and the potential for injuries to occur. The question is, how can you adapt your running routine over the next 6-12weeks to reduce your risk of injury? https://www.codling-physio.co.uk/blog/thinking-about-running-now-youre-working-from-home monthly 0.5 2020-03-31 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585682915856-P7UOWD6ZJ7Q9AKVRFN3K/image-asset.jpeg Blog - Should You Perform a DAILY HIIT Session? Social media connects us all through these tough times. Currently there is a plethora of daily HIIT sessions from the qualified to the unqualified, from the experienced to the inexperienced. But, are any of them offering guidance on how you plan your week and whether you should be tuning in to train daily? https://www.codling-physio.co.uk/blog/progressive-running-plan monthly 0.5 2020-10-20 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585138282664-RS9L4FABOQPWE2IVV8UO/IMG_0005.jpg Blog - Progressive Running Plan - Strength 1 Strength 1 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585336041672-76AV42QFN9AU66LFU54L/IMG_0022.jpg Blog - Progressive Running Plan - Strength - Eccentric 2 Strength - Eccentric 2 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585310231499-EUGN3BVFTRDQH23Y7U6M/IMG_0020.jpg Blog - Progressive Running Plan - Isometrics (long) Isometric - Long Holds https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585304876303-KTK6FADDRDVGE2O9I311/image-asset.jpeg Blog - Progressive Running Plan For individuals who train over 5x per week but do not regularly run https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585338167238-Y5E1X8IC83TI6WNZKTM5/IMG_0024.jpg Blog - Progressive Running Plan - Isometric2 - Unilateral low rep Isometric2 (short holds) - These should be performed with maximal effort for their short duration https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585338144365-B502M9CS54Q80HKB5RVG/IMG_0023.jpg Blog - Progressive Running Plan - Isometric1 - Unilateral low reps Isometric2 Strength Session (unilateral short holds) - These should be performed with maximal effort for their short duration https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585336018177-57D9OG8KF8RMBLVXYCGS/IMG_0021.jpg Blog - Progressive Running Plan - Strength - Eccentric 1 Strength - Eccentric 1 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585152420417-YY2EMBFKB3YYX0QCFWIR/IMG_0007.jpg Blog - Progressive Running Plan - Strength 2 Strength 2 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585336868115-R8U9W17JMAAT4733ZO07/IMG_0008.jpg Blog - Progressive Running Plan Impact Session https://www.codling-physio.co.uk/blog/Avoid-running-related-injuries monthly 0.5 2020-04-27 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1588007189459-EERTMXL36XRDH4JFEQZU/image-asset.jpeg Blog - Avoiding Running Related Injuries With the lockdown restrictions currently in place, gyms are closed, normal routines have been disrupted and your exercise schedule has likely changed. In some cases the frequency of exercise has increased, which over time can influence your risk of injury. So, what can you do to reduce your risk of injury from running? https://www.codling-physio.co.uk/blog/intermediate-running-plan monthly 0.5 2020-10-20 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585304876303-KTK6FADDRDVGE2O9I311/image-asset.jpeg Blog - Intermediate Running Plan Due to the new social distancing measures, working from home and the Governments guidelines for limited outdoor activity ONCE a day, you may be considering running more regularly. How do you plan to increase your mileage and frequency of running without increasing your risk of getting injured? https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585310231499-EUGN3BVFTRDQH23Y7U6M/IMG_0020.jpg Blog - Intermediate Running Plan - Isometrics (long) Isometric - Long Holds https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585336041672-76AV42QFN9AU66LFU54L/IMG_0022.jpg Blog - Intermediate Running Plan - Strength - Eccentric 2 Strength - Eccentric 2 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585336868115-R8U9W17JMAAT4733ZO07/IMG_0008.jpg Blog - Intermediate Running Plan Impact Session https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585138282664-RS9L4FABOQPWE2IVV8UO/IMG_0005.jpg Blog - Intermediate Running Plan - Strength 1 Strength 1 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585336018177-57D9OG8KF8RMBLVXYCGS/IMG_0021.jpg Blog - Intermediate Running Plan - Strength - Eccentric 1 Strength - Eccentric 1 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585152420417-YY2EMBFKB3YYX0QCFWIR/IMG_0007.jpg Blog - Intermediate Running Plan - Strength 2 Strength 2 https://www.codling-physio.co.uk/blog/novice-running-plan monthly 0.5 2020-10-20 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585138282664-RS9L4FABOQPWE2IVV8UO/IMG_0005.jpg Blog - Novice Running Plan - Strength 1 Strength 1 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585338167238-Y5E1X8IC83TI6WNZKTM5/IMG_0024.jpg Blog - Novice Running Plan - Isometric2 - Unilateral low rep Isometric2 (short holds) - These should be performed with maximal effort for their short duration https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585152420417-YY2EMBFKB3YYX0QCFWIR/IMG_0007.jpg Blog - Novice Running Plan - Strength 2 Strength 2 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585336041672-76AV42QFN9AU66LFU54L/IMG_0022.jpg Blog - Novice Running Plan - Strength - Eccentric 2 Strength - Eccentric 2 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585310231499-EUGN3BVFTRDQH23Y7U6M/IMG_0020.jpg Blog - Novice Running Plan - Isometrics (long) Isometric - Long Holds https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585304876303-KTK6FADDRDVGE2O9I311/image-asset.jpeg Blog - Novice Running Plan Due to the new social distancing measures, working from home and the Governments guidelines for limited outdoor activity ONCE a day, you may be considering starting running. There are plenty of plans already available, namely the couch to 5km plan. So why would you considering this one? https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1585336018177-57D9OG8KF8RMBLVXYCGS/IMG_0021.jpg Blog - Novice Running Plan - Strength - Eccentric 1 Strength - Eccentric 1 https://www.codling-physio.co.uk/blog/toomuchtoosoon monthly 0.5 2020-04-17 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1587122560289-PM0ISTX3S2GH7ADNJ5D0/image-asset.jpeg Blog - Is Too Much, Too Soon The Most Likely Reason You’re In Pain? Have you been told by your physiotherapist or trainer before that you have pain due to overtraining or doing too much, too soon? Did they fully explain what this means and do you understand why rest, different challenges or loads are important within training blocks? What does exercise and load do to the body and why do we need to be careful around how much we train or run? Firstly, let’s explore some of the science behind load and exercise, what it does to the body and how this relates to injury?. https://www.codling-physio.co.uk/blog/AcuteVsChronic monthly 0.5 2020-05-13 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1589375981656-4R3EUOPZUWYOJBQV0Y9W/Adjustments.jpeg Blog - You Can Now Exercise Multiple Times A Day. But, Should You? https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1589374759015-9MSB62EJ5F3196EVT4YP/Adjustments.jpeg Blog - You Can Now Exercise Multiple Times A Day. But, Should You? Distance measured in km’s Time measured in minutes Average Cadence measured in steps per minute Total Foot Contacts (au) = (cadence x time x distance) Average Heart Rate Perceived Exertion (6-20) Effort (au) = (Heart Rate x Effort / 100) Total (au) = total foot contacts x effort (divided by 1000 for ease of analysis) https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1589384583924-3X8ZT26FR8TV1DQJ62KW/image-asset.jpeg Blog - You Can Now Exercise Multiple Times A Day. But, Should You? With exercise restrictions lifted by the government there is opportunity for more varied forms of exercise and an increased, unlimited frequency. You may be looking to run more regularly or incorporate other forms of exercise that have been limited by the initial restrictions. Some individuals may be looking to return to more team based sporting goals which involve very differing demands on the body. With these increased opportunities comes risk of injury. So, how can we control and reduce the risk? Working out your Acute vs Chronic Workload Ratio may be the key. https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1589360281816-YBNF3N28XL6J0LO3C5LS/Adjustments.jpeg Blog - You Can Now Exercise Multiple Times A Day. But, Should You? https://www.codling-physio.co.uk/blog/Return-to-racing monthly 0.5 2020-07-06 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1593902315621-P7KZCIXPHJ6F6ZBUW2Q7/Adjustments.jpeg Blog - Are You Prepared To Return To Racing Or Competitive Play? https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1593900275896-2ECPKVQ52H9RVXIACMQW/Adjustments.jpeg Blog - Are You Prepared To Return To Racing Or Competitive Play? https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1593899412548-D1X5SFFEBV71FHNK6QRJ/IMG_0338.jpeg Blog - Are You Prepared To Return To Racing Or Competitive Play? Football Clubs have returned to competitive sport following the lockdown. Following a period of little to no training and low levels of training load, the players’ intensity and volume of games and training have dramatically increased. With this there has been a dramatic increase in injuries. If you are looking to return to sport, the gym or are planning to run a competitive event, can you train smarter and reduce the risk of an injury occurring on your return? https://www.codling-physio.co.uk/blog/category/Footwear monthly 0.5 https://www.codling-physio.co.uk/blog/category/Fashion monthly 0.5 https://www.codling-physio.co.uk/blog/category/Featured monthly 0.5 https://www.codling-physio.co.uk/blog/tag/free+plans monthly 0.5 https://www.codling-physio.co.uk/blog/tag/home+page monthly 0.5 https://www.codling-physio.co.uk/about daily 0.75 2023-03-01 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1584990035006-ZR4RNOZ4DQWY6QDJLJKM/PSM_Profile_JonathanCodling.jpg About https://www.codling-physio.co.uk/contact daily 0.75 2020-10-20 https://www.codling-physio.co.uk/home-page daily 1.0 2023-06-18 https://www.codling-physio.co.uk/sports-consultancy daily 0.75 2023-06-18 https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1687093234555-LLIQASSAJ2UPJ3R7UYQ0/image-asset.jpeg https://images.squarespace-cdn.com/content/v1/5e78f33883f47a02fc486739/1687093234555-LLIQASSAJ2UPJ3R7UYQ0/image-asset.jpeg