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about – sports massage services contact – sports massage services maintenance sports massage over-pronation explained post competition sports massage pre-event sports massage treatment – sports massage services sports massage services ~ www.sportsmassageservices.co.uk over-supination explained 27 sunday mar 2016 posted by sports massage services in foot , injury , muscles , running shoes , supination , under-pronation ≈ leave a comment put in simple terms, supination (under-pronation) occurs as your weight is transferred from your heel to your forefoot and your foot rolls outwards. it is the outward roll of your foot and the motion occurs as the inner edge of your heel strikes the ground and your foot rolls outward and flattens out. a natural amount of supination occurs during the push-off phase of the running gait as the heel lifts off the ground and the forefoot and toes are used to propel the body forward. however, excessive supination places a large strain on the muscles and tendons that stabilise the ankle:- resulting injuries may include:- shin splints plantar fasciitis ankle sprains stress fracture of the tibia, calcaneus and metatarsals charles – proprietor sports massage services over-pronation explained 03 thursday mar 2016 posted by sports massage services in foot , injury , muscle injury , pronantion ≈ leave a comment tags over-pronation , pronation over-pronation explained put in simple terms, pronation occurs as your weight is transferred from your heel to your forefoot and your foot rolls inwards. it is the inward roll of your foot and the motion occurs as the outer edge of your heel strikes the ground and your foot rolls inward and flattens out. a certain amount of pronation is natural and it is a normal part of your gait cycle, which helps to provide shock absorption for your foot. however, if your foot rolls in excessively it is referred to as over-pronation and may cause injury as the foot arch flattens out and stretches the muscles, tendons and ligaments underneath the foot:- resulting injuries may include:- shin splints anterior compartment syndrome patello-femoral pain syndrome plantar fasciitis tarsal tunnel syndrome bunions achillies tendonitis charles – proprietor sports massage services the main calf muscles 27 wednesday jan 2016 posted by sports massage services in maintenence , muscle injury , muscle maintenance ≈ leave a comment tags bent knee stretch , calf muscles , gastrocnemius , soleus , stretching the most superficial calf muscle is the gastrocnemius and it may be thought of as two muscles running side by side from the back of the knee into the achillies tendon. underneath and either side of the gastrocnemius is the soleus muscle, which runs at an angle from the top of the shin bones into the achillies tendon. the gastrocnemius assists in flexing or bending the knee but its major role, when the leg is straight or extended, is in lifting the heel o ff the ground so as to rise up onto the toes. it is assisted in this action by the soleus. when the knee is flexed the soleus becomes the prime mover. the achillies tendon connects the gastrocnemius and soleus to the heel, transferring the force of their contraction to result in rising onto the toes. problems with these muscles are very common at the beginning of the track or cross country season when runners who have been running well in cushioned shoes suddenly put on a pair of spikes. this results in approximately five times the normal force going through the calves, which can cause the muscles to shorten and become immobile. this is due to the muscle fibres “sticking” to each other, and preventing them from working efficiently and causing pain. additionally, many athletes do not include a specific stretch for the soleus (bent knee stretch) in their daily stretching routine:- c “train don`t strain” charles jones – proprietor sports massage services signs of overtraining (ineffective recovery) 17 sunday jan 2016 posted by sports massage services in maintenance , muscle injury , muscle maintenance , strengthening , training ≈ leave a comment tags fatigue , overtraining , recovery , supercompensation theory , training , training stimulus it’s that time of year when many of you are increasing training levels for a spring marathon and like most things in life, balance is the key. unfortunately, most athletes are competitive and stubborn by nature and tend to put themselves at risk of overtraining. the scenario inevitably leads to injury or severe fatigue giving rise to a decline in progress and/or performance. overtraining or what may be better termed as “ineffective recovery” produces a dip in performance that continues even after you’ve had what you may think is sufficient rest. it is necessary to train hard in order to improve but there should be a gradual increase in training load with adequate recovery, to provide improved performance (figure 1):- these are some warning signs for overtraining, which you may look out for:- • higher effort for same output in training • muscle soreness • loss of energy throughout the day • higher resting heart rate • increased injuries and/or niggles, which take longer to heal • frequent cold or flu symptoms • insatiable thirst • lack of progress in training and/or competition • lowered sex drive • decreased motivation • personality changes – depression, aggressive, irritable • loss of concentration • insomnia • lack of appetite work to a long term plan and listen to your body. “train don`t strain” charles jones – proprietor sports massage services how to run faster during the last 1k 05 tuesday jan 2016 posted by sports massage services in pacing , pb , racing ≈ leave a comment tags fast , last 1k , pb , posture , racing , relaxed , running , style for all you guys running park runs and trying out my advice on how to get a pb (http://wp.me/p68utd-2s), here is another little tip for that last 1k, when you are giving it everything. keep your mind focused on the job in hand and don`t allow any tension to creep into your body particularly your upper body, which will increase fatigue, reduce your performance and at worst induce an injury. throughout that last 1k, take regular checks on your body: – don`t let your shoulders move up towards your ears. keep your arms at a 90 degree angle. keep your arms and wrists relaxed as clenching your fists will refer tension to your arms, shoulders and neck. your hands should be loose as if you are holding an egg and not wanting to break it. keep your arms by your side and don`t let them swing across your chest, as they will start moving up towards your shoulder causing you to hunch making your breathing less efficient. make sure you are pushing off your toes with every stride. good luck and “train don`t strain” charles jones – proprietor sports massage services how to pb a 5k course 30 wednesday dec 2015 posted by sports massage services in 5k , pacing , pb , racing , training ≈ leave a comment tags 5k racing , how to get a pb , racing , training whilst some of you may be content with just keeping fit i would guess that, whatever your standard, most of you are aiming towards a pb. well, this is a bit of advice in helping you to achieve your aim. i am firstly, betting that you are one of the majority of runners who goes off too fast in every race they run and ends up fading as the race progresses. pick a flattish 5k course which you are familiar with or have raced before and with the popularity of the weekly park runs, i am pretty sure you have one in mind already. take your pb time for that course and work out your average kilometre splits in achieving that pb. as an example, we will say that you have a 5k course pb of 23mins 51secs. the average kilometre splits in this instance are calculated at near as damn it, 4mins 46secs/k. so the next time you race the course you need to make sure that you do not run faster than 4mins 46secs/k over the first 4k, by sticking close to the following splits:- 1k – 4min

URL analysis for sportsmassageservices.co.uk

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Whois Information

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Domain name:
sportsmassageservices.co.uk

Data validation:
Nominet was able to match the registrant's name and address against a 3rd party data source on 12-Aug-2013

Registrar:
123-Reg Limited t/a 123-reg [Tag = 123-REG]
URL: http://www.123-reg.co.uk

Relevant dates:
Registered on: 02-Jul-2012
Expiry date: 02-Jul-2020
Last updated: 05-Jun-2018

Registration status:
Registered until expiry date.

Name servers:
ns.123-reg.co.uk 212.67.202.2
ns2.123-reg.co.uk 62.138.132.21

WHOIS lookup made at 13:05:55 28-Jan-2019

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  REFERRER http://www.nominet.org.uk

  REGISTRAR Nominet UK

SERVERS

  SERVER co.uk.whois-servers.net

  ARGS sportsmassageservices.co.uk

  PORT 43

  TYPE domain

DOMAIN

SPONSOR
123-Reg Limited t/a 123-reg [Tag = 123-REG]
URL: http://www.123-reg.co.uk
Relevant dates:

  CREATED 02-Jul-2012

  CHANGED 05-Jun-2018

STATUS
Registered until expiry date.

NSERVER

  NS.123-REG.CO.UK 212.67.202.2

  NS2.123-REG.CO.UK 62.138.132.21

  NAME sportsmassageservices.co.uk

DISCLAIMER
This WHOIS information is provided for free by Nominet UK the central registry
for .uk domain names. This information and the .uk WHOIS are:
Copyright Nominet UK 1996 - 2019.
You may not access the .uk WHOIS or use any data from it except as permitted
by the terms of use available in full at https://www.nominet.uk/whoisterms,
which includes restrictions on: (A) use of the data for advertising, or its
repackaging, recompilation, redistribution or reuse (B) obscuring, removing
or hiding any or all of this notice and (C) exceeding query rate or volume
limits. The data is provided on an 'as-is' basis and may lag behind the
register. Access may be withdrawn or restricted at any time.

  REGISTERED no

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