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Testimonials

Octopus Clinic — Fri, 06 Feb 2026 22:49:53 +0000

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The Athlete’s Dilemma: Staying Active with Plantar Fasciitis Without Making It Worse

Octopus Clinic — Wed, 15 Oct 2025 08:48:25 +0000

For any athlete, being sidelined by an injury is more than just a physical setback, it is a mental battle. When your passion, identity, and routine are built around movement, the sharp, persistent pain of plantar fasciitis can feel like a devastating blow. The fear of losing fitness, falling behind, and the simple frustration of not being able to do what you love can be overwhelming. Many athletes feel a loss of identity, as one kickboxer shared, “It feels like such a curse, my world was exercising barefoot. I still do it, but I’m in excruciating pain the whole time.”

But here is the good news, a diagnosis of plantar heel pain does not have to mean a full stop. With the right approach, you can continue to stay active, modify your training, and safely navigate your recovery without making the injury worse. This guide will provide you with the strategies to manage your symptoms, understand your body’s signals, and get back to performing at your best.

The “Relative Rest” Mindset: Why Complete Rest Is Not the Answer

For years, the standard advice for injuries was complete rest. However, modern sports medicine has shown that this approach can be counterproductive for conditions like plantar heel pain. Complete rest can lead to stiffness, muscle weakness, and a decrease in the tissue’s ability to tolerate load, ultimately prolonging recovery. A 2023 study in the Runner’s World journal highlighted that “dynamic rest,” which involves a break from the aggravating activity rather than a complete cessation of movement, is a more effective approach [1].

“The goal is to find a balance between offloading the irritated tissue and maintaining your fitness. We call this ‘relative rest.’ It’s about modifying your activity, not eliminating it. This could mean reducing your running mileage, switching to lower-impact cross-training, or adjusting the intensity of your workouts.” – Anthony Adesanmi, Chartered Physiotherapist.

Understanding what treatments actually work for plantar fasciitis is crucial for athletes who want to stay active. Our comprehensive guide What Actually Works for Plantar Fasciitis reviews evidence-based treatments that support continued activity rather than complete rest, helping you make informed decisions about your training modifications.

Your Pain Playbook: The Traffic Light System

One of the biggest challenges for athletes is knowing how much is too much. The fear of causing more damage can lead to inactivity, while the desire to push through can lead to setbacks. A pain monitoring system, like the traffic light guide, can provide a clear framework for making smart decisions during your training.

Green Light (0-3/10 Pain): This is a safe zone. You can continue with your activity, but remain mindful of your body’s signals.
Yellow Light (4-6/10 Pain): Proceed with caution. This level of pain is acceptable during a workout, but it should not increase during the session, and it should settle within 24 hours. If it lingers or worsens, you need to back off.
Red Light (7-10/10 Pain): Stop. This is a sign that you are overloading the tissue. You need to end the activity and allow for more recovery time.

This system empowers you to take control of your recovery, allowing you to stay active while respecting your body’s limits. A 2024 article from Verywell Health reinforces this approach, suggesting that decreasing running intensity and avoiding uneven surfaces are key modifications for athletes with plantar fasciitis [2].

For a detailed framework on when it’s safe to push through discomfort and when you should stop, download our guide When to Push Through Plantar Fasciitis Pain and When to Back Off. This resource provides specific guidance on pain levels, activity modification, and how to use pain as a guide rather than a barrier to your training.

We also have a video to help you understand – What is good pain and what is bad pain? Watch it here.

A Runner’s Return: A Case Study

Mark, a competitive marathon runner, was devastated when he was diagnosed with plantar fasciitis six months before a major race. His initial instinct was to stop running altogether, but his physiotherapist introduced him to the concept of relative rest and the traffic light system. Mark reduced his running volume by 50% and incorporated cross-training activities like swimming and cycling to maintain his cardiovascular fitness. He used the traffic light system to guide his runs, ensuring his pain never went into the red zone.

He also began a targeted strengthening program for his feet and calves. Slowly and strategically, he was able to increase his running volume, and he successfully completed his marathon with a new personal best. Mark’s journey shows that with a smart and patient approach, you can continue to pursue your athletic goals while recovering from plantar heel pain.

Watch our video on foot pain in runners and the things you can do to recover from your injury.

Key Exercises for Active Recovery

Strengthening the muscles in your feet and lower legs is crucial for long-term recovery and preventing recurrence. Here is a simple yet effective exercise to incorporate into your routine.

Seated Heel Raises

Difficulty: Beginner
Time Required: 2 minutes
Equipment: A chair and a towel

Why it works: This exercise strengthens the intrinsic muscles of the foot, which helps to support the arch and reduce the load on the plantar fascia.

How to perform:

1. Sit in a chair with your feet flat on the floor.

2. Place a rolled-up towel under your toes, so that your toes are extended upwards.

3. Slowly raise your heels off the floor, keeping the balls of your feet on the ground.

4. Hold for 3-5 seconds, then slowly lower your heels back down.

5. Aim for 3 sets of 10-15 repetitions.

Common mistake to avoid: Do not let your ankles roll outwards. Keep the movement controlled and focused on lifting the heels.

Progression: As you get stronger, you can perform this exercise standing up, and eventually progress to single-leg heel raises.

For a complete daily routine that takes just five minutes and can easily fit into your training schedule, try our 5-Minute Daily Routine for Plantar Fasciitis. This structured routine combines stretching, mobility work, and strengthening exercises specifically designed for busy athletes.

Frequently Asked Questions

Can I still run with plantar fasciitis?

In many cases, yes. By modifying your training, using a pain monitoring system, and incorporating strengthening exercises, you can often continue to run in a limited capacity.

What are the best cross-training activities for athletes with plantar fasciitis?

Low-impact activities like swimming, cycling, and using the elliptical trainer are excellent options for maintaining cardiovascular fitness without overloading your feet.

How long will it take to get back to my full training schedule?

Recovery is individual and depends on the severity of your condition and your commitment to your rehabilitation program. It is a gradual process, but with consistency, you will get there.

Should I wear orthotics in my running shoes?

Orthotics can be helpful for some athletes by providing additional support and cushioning. A professional can assess your foot mechanics and determine if orthotics are right for you.

What is the single most important thing I can do to prevent plantar fasciitis from coming back?

Consistent strength training for your feet and calves is the key to building resilience and preventing recurrence. Do not stop your exercises just because the pain is gone. Understanding why plantar fasciitis returns is crucial for long-term success. Our guide Plantar Fasciitis – Why It Keeps Coming Back and How to Stop the Cycle explains the common reasons for recurrence and provides strategies to break the cycle permanently.

References

[1] Ask the physio: plantar fasciitis (2023). Available at: https://www.runnersworld.com/uk/health/injury/a771593/ask-the-physio-plantar-fasciitis/ (Accessed: 18 September 2025).

[2] Running With Plantar Fasciitis (2024). Available at: https://www.verywellhealth.com/running-with-plantar-fasciitis-5224398 (Accessed: 18 September 2025).

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Why You Need a Running Assessment—Especially If You’ve Run a Marathon

Octopus Clinic — Sat, 26 Apr 2025 09:18:32 +0000

Marathon running is an incredible achievement, but it also places significant stress on your body. Even if you’ve completed a marathon, subtle biomechanical issues or muscle imbalances can increase your risk of injury or limit your future performance.

A running assessment with a trained physiotherapist helps identify these hidden problems by analyzing your running technique, strength, and movement patterns. Whether you’re recovering from marathon training or preparing for your next race, this personalized evaluation can:

Prevent injuries by correcting inefficient mechanics
Enhance your running efficiency for better endurance and speed
Support faster recovery from any aches or niggles you may have

If you’ve taken part in a marathon or are training for one, investing in a running assessment is a smart step to keep you running strong and pain-free for many more miles to come.

if you have any questions and would like to speak to one of our unresolved injury specialists, please get in touch by calling us on 0207 583 8288.

Alternatively, you can email info@octopusclinic.com to book or book online.

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Restoring Hope – Testimonials

teodora nacheva — Thu, 17 Nov 2022 11:00:00 +0000

We have put together some testimonials that should restore hope for recovery, hope that you are able to get back to doing the things you enjoy and hope that you can be the person you want to be.

We have a team of physiotherapists and osteopaths who specialise in the treatment of unresolved injuries and persistent pain and it would be our pleasure to enable you to recover.

To enable you to start 2023 with hope we are launching our Unresolved Injury Clinic the week beginning 21st November 2022. During the week we are offering free phone consultations to anyone who has an unresolved injury or pain that would like to discuss self help strategies and how our physiotherapists can help. To find out other free events during our Unresolved Injuries week please click here.

Octopus clinic has restored my faith in online physiotherapy after treatment with other physios that left my painful (sciatic nerve related) morning hobbles unchanged for months. I was blown away by the depth of knowledge behind treatments and I’m now back to long runs without pain that I never imagined would be possible without intervention. The only regression I saw was when I lapsed in my exercises. This is the most I’ve been reassured during treatment and held to account for my exercise. Thanks for restoring a massive part of my life.
Raph Keymer

Wonderful, dedicated and knowledgeable specialists. After 3 previous physios, Octopus was the first clinic that actually helped me get rid of knee aches and shin splints from running. Highly recommended!
Alex P

I have been suffering from knee pain for nearly 10 months. I have seen two consultants and a number of physios. Nobody was able to accurately identify the issue or help with my pain management. After a steroid injection, I was recommended Reform by the consultant and I could not be more grateful for this recommendation. Robyn was wonderful. She was clear about the recovery and action plan from the beginning, setting me attainable goals and useful ways for me to monitor my own progress between sessions. She would quiz me in every session to make sure that I understood why each exercise was necessary and how this would benefit my recovery and the outcome. My knee is almost back to normal and I just know that I could not have done this without Robyn’s help. I am leaving the area but I will definitely make sure I travel to see Robyn if I need help in the future.

I suffered for almost a year with Achillies problems.. saw physios, podiatrist, osteopaths, soft tissue therapists and had shock therapy.. not of them collectively resolved my issues.
By chance I saw a video posted by Lucy which really resonated with me. The first tip was ‘do not stretch a tendon’.. when in fact, everyone else I saw said the opposite. I contacted her and asked why she was different! Lucy was confident she could fix me, and all my treatment was over WhatsApp, I didn’t even have to go into clinic. It seemed crazy but by this point I had nothing to lose.. I had maybe 4 sessions with her. The first was an hour where she looked at my posture, history, had me doing some movements etc so she could look for imbalances. She gave me very basic treatment plans, and I could message her any queries that I had. We checked in maybe once a month and within a few weeks I was comfortable running and more importantly for me, I felt confident I wasn’t going to do any more damage. Lucy listens, gives solid advice and manageable exercises. I am back running and in full training for the London Marathon. I honestly can’t recommend Lucy enough.
Maxine Chadderton

This time last year I could barely get out of bed and move without pain killers and I was planning on running an Ultra Marathon…! I asked Lucy for help to get me to the start line. As part of my training I worked with Lucy to fix a back problem I have suffered with for the best part of 25 years. Lucy was just incredible, her knowledge of the musculoskeletal anatomy is just outstanding. She hardly laid a hand on me, importantly she taught me to reconnect to my body and gave me the tools and exercises to help myself. I had a few set backs but Lucy was always there to get me back on track. I have been to so many physios/ osteos etc with little success. It’s not too bigger claim to say that the treatment I got from Lucy has changed my life – I now live without constant pain…and I completed the Ultra Marathon! Thank you Lucy, you are just awesome!
Tee Barnes

I went to see Ian after suffering with lower back and severe hip pain for over six months. I was unable to tie up my shoes or sleep through the night. After only a few visits I was more or less pain free and after a couple of months I went on a walking holiday which would have been unthinkable earlier in the year. I really recommend Ian, he is friendly, explains everything clearly, is professional and excellent at his job. Thank you!
Claire Patey

I saw Marni for an old injury on my shoulder as well back issues as a result of my work. Marni was professional, approachable and gave practical advise for my treatment plan. She was very quick in responding to any further queries I had via email and also used her Women’s Health experience to provide me with changes that will benefit me long term. Highly recommend. The workplace itself was clean and hygienic.
Priya Handa

When I was referred to Lucy I had given up hope of treating my hip pain caused by excessive cycling (having had two steroid injections and seen three consultants and two physios). Thankfully Lucy didn’t give up so easily and promised that, although it would take some time, she was confident I could be pain free and get back on my bike. She treated me through online consultations, supported by video tutorials for my exercises, and I am over the moon that I am now biking again and have just signed up to my first cycling trip. I would never have considered treatment only online before but it worked really well.
Lucy was brilliant throughout my treatment – she was interested in my wider health and wellbeing and was always so encouraging and easy to talk to. She is supported by an excellent team so I knew that if she wasn’t available there were other experts I could see.
I am extremely grateful to her for all that she has done for me and can’t recommend her, and Octopus Clinic, enough.
Sara Billington

I cannot recommend Robyn enough! At the start of my physio journey I had a lot of pain, and after several sessions I’m now pain free and also have learnt a number of strategies that I can use myself to prevent or treat the pain in the future. Robyn was great at finding the crux of the problem, being incredibly supportive and treating me with both physio and Pilates-led exercises. Plus she’s lovely and I will miss seeing her on a regular basis!

I am very grateful to the physio Lucy at the Octopus Clinic. She helped me to understand how the brain and nervous system process pain and how one can break the cycle of chronic pain. I was struggling to do many everyday things before working with Lucy but – although still experiencing some level of discomfort and pain – I am now able to do all the things I need to do and live my life largely as normal, including taking care of my child. Lucy was very encouraging and supportive throughout. Big thank you 🙂
Stephane Thomson

I was referred to Lucy after suffering from tendinitis in my hip for more than two years and having previously seen multiple Physio’s and doctors with little success. Lucy had a really refreshing approach to treatment focusing on my biomechanics and getting to the cause of the problem. Within a matter of weeks I was noticing improvements and was soon able to return to running and playing sports. Lucy was amazing, is really knowledgable and has helped me so much. The online videos are great too. 5* would not hesitate to recommend!
Claire Philipson

Robyn has helped me to resolve an injury which I haven’t been able to fully recover from for years. Other physios have provided short term fixes to my back injury mainly via massage but ultimately the same problem has reoccurred. Robyn has differed by:
1) spent time assessing what causes the injury in the way I move and run
2) built a program to strengthen specific muscles and improve mobility
3) motivated me to achieve goals via a specific program.
The course of physio has been challenging but rewarding. Heavy focus on prevention over a cure and she has allowed me to take ownership of recovery through a program whilst providing expert support and guidance. I have a better understanding of my physiology and awareness of what causes injury and how to best manage it. It’s been great fun working with Robyn and I can’t thank her enough.

I was referred to Lucy with trochanteric bursitis which was restricting the flexibility of my left hip. Having seen numerous physios in the past, I was slightly sceptical but I have been truly amazed at how quickly Lucy was able to dramatically improve my range of motion, through hands on physio, a series of exercises and a bit of acupuncture, and help me both with what has been up until now a very challenging yoga posture as well as improve my running style drastically. 5 stars!
Rowan Edwards

I went to see Robyn initially after having back issues for 3-4 months which I thought would go away, but gradually got worse resulting in me waking up one day in intense pain. It took me about 30 minutes to stand up into a crooked position, I could not stand up straight and was in a bit of a panic! I just googled local physio and am so thankful that I found Robyn. I was possibly in the wort physical state in my life, feeling really low and depressed like this might be it for the rest of my life! My first meeting with Robyn was an initial assessment, she took a great deal of time to talk to me, listen, and look me over to understand exactly what was going on. I immediately had absolute confidence in her obvious expertise in her field and knew if I followed exactly what she said, I would recover. Over four months and about 8-10 visits I can say, not only that I am fully recovered, but actually in better physical shape than I have been for over ten years or so. Robyn has taught me to be more mindful of my body and how to look after it to avoid further issues. She created a bespoke exercise plan for me which was available through an app where she would upload what I needed to do so it was really easy. She gave me advice on what painkillers to ask my GP for (neuropathies painkillers, which I had never heard of and no one had ever mentioned before) and then kept tabs on how much I was taking and advised when to start coming off the painkillers. I am truly thankful for all the work she has done, I was in a really bad place thinking that I would have issues for the rest of my life and can write this today feeling like I am 18 again!

Lucy is a wonderful holistic physio! She’s amazing at problem solving complex chronic problems and creating a plan to get you back to full health again!
Helen Cranny

Robyn is amazing! She has been so motivational over the past six months. Not only has my physical function and fitness returned quicker than I expected, her approach has really helped me focus mentally. She’s a very skilled professional.

Very attentive care. Not only was I cured of my long term knee issues I was taught the reason why and how to prevent for the future. Would definitely recommend.

You can call us on 02075838288 to have a conversation with one of lead physiotherapist who can explain how we can help you recover. Alternatively you can book online or email info@octopusclinic.com.

We look forward to seeing you soon.

The Octopus Clinic Team

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Unresolved Injury Clinic – Restoring Hope

teodora nacheva — Tue, 15 Nov 2022 11:14:00 +0000

Do you, a colleague, or a loved one have an unresolved injury or persistent pain that is having an effect on your/their ability to do the things you/they love? Has it been going on for a while despite seeing various physios, osteopaths, chiropractors, and doctors? At Octopus Clinic we have a specialist team dedicated to treating people with injuries and pain that have not responded to treatment elsewhere. We know that feeling like no one understands what is going on can be frustrating and lead to a decline in hope for recovery. We also know that we can restore hope from the very first consultation and that people go on to regain the aspects of their life and identity that have been restricted or, in some cases, completely put on hold.

You can read many case studies in the words of these people in some of our 300+ google reviews or read some of them on our: Restoring Hope Testimonials page.

We are launching our Unresolved Pain Clinic on 21st November 2022 so that you, your colleagues, or loved ones can start 2023 with hope restored. We will be running free taster sessions, virtual events, blogs on the science of recovery, opportunities to meet the team, and self-help videos from 21st November 2022. We will be sharing the timetable of events at the end of this week so please keep an eye out on social media or subscribe to our monthly newsletter.

In the meantime, if you have any questions and would like to speak to one of our unresolved injury specialists please get in touch with Lead Physiotherapist Lucy Macdonald info@octopusclinic.com.

Alternatively, you can email info@octopusclinic.com to book or book online.

We look forward to seeing you soon.

The Octopus Clinic Team

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Video: blister management, foam rolling, stretches and post-marathon recovery

teodora nacheva — Mon, 03 Oct 2022 13:20:00 +0000

What should I be doing to recover from my marathon?

In this video, physiotherapist Lucy Macdonald explains what you can do to recover from your marathon. She discusses blister management, foam rolling, nutrition and the best stretches you can do.

She also refers to this video which goes into recovery in more detail: https://youtu.be/r6fudRw-RHw

Join our online community for all the latest advice and exercises

Come and join us on our growing Facebook community for all the latest videos and news on how to stay healthy over the next few months. Just find the page ‘Octopus Clinic’ and click on the like button.

Get in contact

You can contact Lucy directly on info@octopusclinic.com, via this website (where you can also find lots of free running exercise videos) and on Twitter, Facebook and Instagram.

You can book an appointment online here, email info@octopusclinic.com or call 020 7583 8288.

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Should I see an NHS physiotherapist or a private physio near me? Who’s the best physio out there?

teodora nacheva — Wed, 21 Sep 2022 14:40:00 +0000

Before I answer that question head on, I’d like to dispel a few myths about that makes someone ‘the best physio.’ Here is a list of things that do not mean someone is a good physio (and equally these things do not make bad physios, they are just not the quality assurance many people presume.)

Having worked for elite sports teams or celebrities
Having the title ‘specialist’ or any variation on that theme
Having a decent social media following
Being based in Harley Street (or equivalents)
Having lots of post-grad qualifications
Being the picture of fitness and health
Having attended a specific university
Belittling other physios/healthcare professionals on social media
Having been qualified a long time
Being massively into sport
Having the gift of the gab
Being recommended by your medical insurance company
Having access to fancy equipment

So now that I’ve got that off my chest, what’s the answer? Well, quite simply, the most important answer is the physio that helps you get better. This may sound pretty facetious but it shocks me how many people see physiotherapists/osteopaths/chiropractors repetitively with no positive outcome.

In the initial session your physiotherapist (or osteopath or chiropractor) should indicate how many sessions you will need over what period of time and the milestones along the way. In other words, we’d expect you to be 30% better after ‘x’ amount of time, 70% better after ‘y’ amount of time and return to running/judo/other sport after ‘z’ number of days/weeks/months. Then, if you are not achieving the milestones you can discuss with your physio whether there’s a good reason for this or whether it’s time to have a second opinion from another physiotherapist who can give a fresh perspective.

It really doesn’t matter if they work for the NHS or in private practice, whether you see them face to face or for virtual physio, you just need to make sure that you don’t just keep going back to your physio if you are not getting better. Please don’t be afraid to ask for a second opinion.

I’m aware I’ve still not answered the question how do you find the best physio for your condition in the first place?! If you can afford to see someone in private practice you have far more options of course, but there are specialist physios within the NHS who will step in if your case is complex or unusual, so don’t be afraid to ask. Privately the best thing to do is a combination of:

Read the information about them in their bio and see if it resonates with you
Have recommendations from trusted health care professionals
Have recommendations from friends and find out why they recommend them.
Read their reviews
Read this article where I go into more detail about what to look out for: https://www.octopusclinic.com/good-physio-vs-bad-physio-can-tell/

I hope that’s helpful. It goes without saying, that if you want to find the best physiotherapists ever, you need to come and see us at Octopus Clinic.

See you soon. 🙂

02075838288

info@octopusclinic.com

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Osteopath or Physiotherapist?

teodora nacheva — Mon, 19 Sep 2022 12:02:56 +0000

Osteopaths click your joints and physiotherapists give exercises and sports massage… right?!

Whilst this may be true of some osteopaths and physiotherapists we are proud to say this is not the case of the physios and osteopaths at Octopus Clinic Blackfriars! That’s because each individual osteopath or physiotherapist incorporates whatever joint manipulations, exercise and massage techniques necessary (combined with acupuncture, taping and many other techniques) to provide the most effective treatments for your back pain, knee pain, shoulder pain, post-op rehab or sports injury.

Take our fabulous osteopath David Canevaro, he’s not only brilliant at all the classic osteopathy techniques but he’s also trained in Pilates, chiropractics, sports massage and more! That’s probably why he’s so popular with his clients.

Or you’ve got our highly experienced physiotherapist Ian Repton who has worked with the South African Cricket Team and therefore knows the importance of getting people back to full performance quickly and efficiently with accurate diagnostics and targeted hands on techniques supported by stretches and exercises.

Every member of our team has a specialism, Marni Cochrane with her women’s health and sports specialism, Lucy Macdonald with her chronic pain specialism, Anthony Adesamni with his running specialism and Claudia Cocci Grifoni with her online health and exercise coaching. We are proud to come from our different backgrounds of physiotherapy and osteopathy but far prouder of our consistently excellent reviews, of both our physiotherapists and osteopaths.

If you’d like to discuss who would be the best person to treat your pain or injury please call us now on 02075838288 or out of hours 07769653715.

We look forward to meeting you.

Best wishes,

The Octopus Clinic Team

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Runners: Is stretching a waste of time?! What can you do instead to prevent injury/pain/stiffness?

teodora nacheva — Wed, 15 Jun 2022 13:43:00 +0000

As a running physio the most common question I get asked by runners is what are the best stretches to to do prevent injury and reduce post-training pain and stiffness.

Running can hurt!

This is because most runners have stiffness, tightness, and pain in their muscles and joints and are therefore seeking ways to alleviate these symptoms. You would naturally think that stretching these structures might do the job.

Doesn’t stretching help?

Whilst stretches might provide some short-term relief, there is no indication that stretching actually prevents injury or even improves recovery. In fact, if you stretch too much then you may actually be causing yourself harm. For example, we know that in the case of some tendinopathies (previously known as tendinitis) stretches will make them worse – for example with hamstring tendinopathies (literally a pain in the bum.)

It could also be argued that if you do passive stretches to the point of gaining range of motion without building muscle strength within this range of motion, the resulting increase in ‘instability’ might create more shearing force, and shearing force is not great for structures like cartilage.

I would argue that the value in stretching may lie in the fact that static stretches if done properly, are a gentle, slow, mindful form of movement which is beneficial for improving proprioception and interoception – the connections between the brain and body, which is beneficial at least in improving our general wellbeing.

What are the best ways of enabling recovery?

Having said that, in a world where so many of us are time-poor, I would recommend prioritizing the things that we know make the biggest difference to recovery and injury prevention – eating well and sleeping well. I have written plenty of articles about this but this video is a good starting point: https://www.octopusclinic.com/video-what-can-you-do-to-help-your-body-recover/

How else can I prevent injury and pain?

Last but by no means least, the best way of preventing injury is not down to what you do after running, it is all about your running program:

Building in small increments
Strength and conditioning twice a week for 20-30 mins
Optimizing your alignment and technique

Here is a video on the best exercises for runners which includes strength and conditioning, alignment and techinque exercises, and stretches. Let me know if you find it useful and what other videos you would like us to make.

Get in touch

Please get in touch with us if you would like an appointment to diagnose and treat your injury either virtually or face to face: info@octopusclinic.com or call 02075838288.

Happy Running!

Lucy Macdonald

Chartered Physiotherapist

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Return to Work Health and Fitness Perks

teodora nacheva — Fri, 21 Jan 2022 13:20:11 +0000

Get your team back to working together happily and healthily with our health and fitness perks. We have over 300 five-star reviews and an exceptional reputation for high-quality, affordable services. Choose from any combination of the discounts, workshops, and work-station assessments below.

Discounts to keep you fit, pain free and healthy

5% off 30-minute massage or 1:1 Pilates with a highly experienced physiotherapist or osteopath using code YOURCOMPANYNAMEFIT5
10% off one hour running assessments, gym screening, posture assessments, work-station assessments or ski fit assessments with a highly experienced physiotherapist or osteopath using code YOURCOMPANYNAMEFIT10. These include posture and movement analysis, training advice and a specific exercise programme.
15% off 30-minute injury/pain assessment and treatment with a highly experienced physiotherapist or osteopath using code YOURCOMPANYNAMEFIT15
20% off 30-minute virtual injury/pain assessment and treatment with a highly experienced physiotherapist or osteopath using code YOURCOMPANYNAMEFIT20

Terms and conditions: All discounts are on the full price of sessions, cannot be used in conjunction with other discounts, and cannot be used if using insurance. Codes can only be used once per person per year.

Workshops for team building, boosting productivity and improving wellbeing

Our popular workshops (see the testimonials below) can be delivered in person or virtually. Choose from the following topics or suggest your own.

Wellbeing: Creating Positive Lifestyle habits – Nutrition, stress management and sleep
Work-Station Set Up and Desk Based Exercises: be pain free and productive at work
Running: Technique, drills, and training
Crossfit and Gym: Technique, injury prevention and performance optimisation
Skiing and Snowboarding: Technique, injury prevention and performance optimisation
Women’s health: pre- and post-natal pelvic health, exercise during and after pregnancy
Women’s health: perimenopausal exercise and pelvic health

The workshops cost £255 which includes an initial consultation with the team lead, the delivery of the workshop by our highly experienced Physiotherapists and Osteopaths, written information, audio recordings, and exercise videos.

Work-station assessments either online or in person

We cover DSE guidelines as well as the latest research on how to prevent pain, stiffness, and tension at work and boost productivity. All assessments include a written report, videos of exercises, and audio recordings. We advise 30 minutes per person/report and charge £74 per report plus travel time. All assessments are carried out by highly experienced physiotherapists and osteopaths.

“I have already changed things for the better”
“I liked the new ideas that are different from the same old stuff most of us have heard before”
“It has been great to learn about health in more depth, it has been so useful to understand my body after all these years”
“Useful to know how to put things into practice”
“They were so supportive”
“I now have a clear idea of my health goals”
“They were amazing at presenting complicated things in a way that makes them easy to understand”

We are happy to tailor our services to suit your needs so please call Lucy Macdonald on 07769653715 or email info@octopusclinic.com.

We look forward to speaking to you soon.

The post Return to Work Health and Fitness Perks appeared first on Octopus Clinic.

Search Results for “Running man” – Octopus Clinic

Testimonials

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Steve Santos

Andy Sharpe

Jennifer Bartos

Jack Williams

Lilli Langtry

Kelly Wright

Fiona Fidgett

Louise Marshall

Jo Vuckovic

The Athlete’s Dilemma: Staying Active with Plantar Fasciitis Without Making It Worse

The “Relative Rest” Mindset: Why Complete Rest Is Not the Answer

Your Pain Playbook: The Traffic Light System

A Runner’s Return: A Case Study

Key Exercises for Active Recovery

Frequently Asked Questions

References

Why You Need a Running Assessment—Especially If You’ve Run a Marathon

Restoring Hope – Testimonials

Unresolved Injury Clinic – Restoring Hope

Video: blister management, foam rolling, stretches and post-marathon recovery

What should I be doing to recover from my marathon?

Join our online community for all the latest advice and exercises

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Should I see an NHS physiotherapist or a private physio near me? Who’s the best physio out there?

Osteopath or Physiotherapist?

Runners: Is stretching a waste of time?! What can you do instead to prevent injury/pain/stiffness?

Running can hurt!

Doesn’t stretching help?

What are the best ways of enabling recovery?

How else can I prevent injury and pain?

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Return to Work Health and Fitness Perks

Discounts to keep you fit, pain free and healthy

Workshops for team building, boosting productivity and improving wellbeing

Work-station assessments either online or in person