2:34 pm

Runners Knee

As a keen runner for many years I have been lucky to avoid any ‘long term’ injuries. However, hitting the roads and field for hours on end certainly takes it's toll, and certain imbalances can 'bully' certain joints. So it should come as no surprise then that knee pain is a very common injury for runners, and can literally stop us in our tracks. 

As a young adult I was given orthotics to combat knee pain. I was also put into a stability shoe which was designed to stop me over-pronating as I played my sports. My knee pain disappeared - Great result! Or so I thought…. 

The orthotics supported the arch of my foot and over time my foot mechanics changed. It was no coincidence then when I began to suffer with hip injuries repeatedly shortly after, and had to take time out from my passion, running. What actually occurred was that my foot mechanics where changed and the imbalance that I had experience at the very beginning started to 'bully' my hip instead of my knee. 

Fortunately, training and working in an industry of forward-thinking fitness professionals, I have been lucky enough to work with highly-respected individuals who have developed me professionally and taught me the significance of not only hip and knee mechanics, but how failure to pay attention to foot and ankle mechanics can lead to long-term injuries. Although, all too often we seem to forget this in our training. Fitness classes tend to promote a lot of hip mobility and rarely foot and metatarsal mobility. 

It wasn't until I learnt to exercise my feet and ankles functionally, that my body worked more as a whole and my pains and niggles disappeared. This has also been proven with many clients who may have 'gaps' in their biomechanics. We can target the foot, hip or spine to create an environment for allowing their ‘runners knee’ to improve, meaning they can get back to training, faster, stronger and in a safe way. 

With the correct training we can all promote the right environment bio-mechanically to allow us to enjoy our passions, injury-free. I encourage you to check-out this article below from a popular running magazine which explains how working hips can trigger great results and get runners back on the road quickly.

Dis-function at the ankle can cause numerous problems in sports enthusiasts, and this is why we often choose the ‘right’ trainers or see the podiatrist. We have 27 bones in the foot for a reason - they all move in different directions to serve a purpose, relative to the foot’s position. Just like the hip, if we help runners' feet, a healthy balance of good hip and foot function will create the best environment for runners' knees promoting a long, enjoyable and successful running career.

Ben Linfield
8:34 am

An Introduction to Traditional Medicine Techniques Day- Sunday 31st MAY

About the Practitioner:
Tissie Chan practices both yoga and acupuncture for therapeutic change. Her yoga diploma is the longest and most accredited course that exists in the U.K, and she teaches in the tradition of Krishnamacharya, and his son TKV Desikachar. She is a member of the British Acupuncture Council, and qualified from the College of Integrated Chinese Medicine - the only U.K. degree that trains it students in both traditional Chinese acupuncture, and the Five Elements style. If you would like any more information on her, or to view testimonials, please visit her website:

Yoga for Therapeutic Change: An Introduction to Breathing Techniques

“The quality of our breath expresses our inner feelings.” - TKV Desikachar

The practice of yoga is primarily the use of a certain set of tools to achieve a goal. What these tools are, and what your goal is, can be entirely individual. However, one of these tools which is of great importance - because of its efficacy - is prānāyāma. 

Prānāyāma is the deliberate manipulation of the breath; the quality of your breath being the main indicator of the functionality of your whole physiological system. The tradition yoga practitioner’s view, is that the ability to breathe well is far more important than physical flexibility. 

Consequently, practicing a breathing technique can effect change much more quickly than a physical practice. This change could actually be a physical improvement, or it may mean a change in your emotional state, e.g. stress. Either way, a breathing practice should be prescribed to an individual with their unique goals and requirements in mind.

If you would like to learn more about your body through breath, and discover some simple yet effective ways to support yourself, 30min one-to-one sessions are available on May 31st from 10am to 5pm Complete beginners are welcome, as are people who have practiced yoga for some time, and who would like to evolve their pre-existing yoga practice. 

Traditional Chinese Medicine: An Introduction to Gua Sha 

Gua Sha is a manual technique that often accompanies acupuncture treatment in Chinese medicine. Commonly it is used for musculoskeletal complaints - e.g. pain, tension & stiffness in the muscles - but it is also used for a whole host of more internal conditions.

The technique involves the use of a small rectangular tool, traditionally made from jade. After lightly applying oil onto the skin, a moderate pressure is used to press down on the body with the tool, which is then maintained whilst running the tool over the affected area. 

When this pressure meets an area of the body that contains what is known, in TCM, as ‘stagnation’ - which can mean a knot in the muscle, blood stasis, or perhaps something a little deeper - then ‘Sha’ comes to the surface of the skin. Sha generally manifests as a red discolouration of the skin, that disappears after a few days following treatment. This is seen as a release process; in other words a release of the stagnation from the system. 

If you have any recent or on-going aches and pains, and perhaps have found that conventional massage techniques etc have not given you the relief you’re seeking, or are just curious to try it for your general wellbeing, 30min Gua Sha sessions are available on May 31st from 10 to 5pm 

Traditional Chinese Medicine: An Introduction to Acupuncture for Joint Pain

Traditional Chinese acupuncture is the stimulation of points on the body that are picked for their functional effect upon the individual. Fine, single-use, sterile needles are used for this stimulation, as they offer an access into our physiological systems that is difficult to achieve through other manual manipulations - like massage. 

How exactly acupuncture works has been a great source of research and study in the West, and is often linked to our nervous system. However, tradition practitioners look at the body in a slightly different way. Much like the nervous system, or an electrical circuit, acupuncture points are viewed as sensitised areas that provide access into an energetic network within our bodies. 

If a light bulb doesn’t work, there are several things that could be going wrong; it may simply be the fault of the bulb, or it could be something to do with the wiring. At it’s best, Chinese medicine examines the whole of the body’s network in order to discover the causation of disease. As with any health care intervention, the best prescribed course of action is tailored to the individual which helps address these causations. In other words, acupuncture treatment is about seeing and treating the whole, and therefore there is no limit on what you can come to acupuncture for.  

However, in this introduction to acupuncture the session times of 30mins do not allow for the lengthier assessment and diagnostic process. These sessions are specifically aimed at joint pain relief, and even more specifically the joints of the ankle, knee, elbow, and wrist. Therefore if you have any recent or long-standing issues in these areas and are interested in trying acupuncture, the 30min sessions will be available on May 31st from 10 am to 5pm

All 30 minute sessions are £25. If you are interested in any of these techniques, but do not feel these shorter, introductory sessions are suited to your particular situation, please get in touch for other available times and prices.
1:55 pm

Habits that will Change your life...

Being afraid of time is a slippery slope and sounds a bit irrational, but many of us are in this category. We tell ourselves there's not enough time to do what we want/need and we spend our days like robots. The following 10 points will have you realising the choices you're making are actually "training," yourself to feel this way. Check them out and even better implement them! Read More
10:27 am

Preventative care advice from a Physio

The health/medical industry is currently built on a model of reactive therapies. Q: When did you last go to see your GP or Physio because you felt healthy? A: Probably never However, you will pay good money each year to ensure your boiler is running smoothly; your car is serviceable for winter; your trainers ok for another 500 miles; your eyes ok for vision and the dentist to check your teeth. Read More
1:47 am

How to get results, keep them and get better every year.

In an industry of quick fixes and results yesterday it's easy to see why there are so many carrying around injuries and confidence issues. If you've ever been injured you'll know what I'm talking about, that sudden realisation that you too can break and all the worry that goes with it. Read More
10:46 am


Golf Conditioning: Good posture and efficient movement are key components to being able to achieve an effective golf swing. Read More
3:16 am

Why you need regular Massage

To massage is a human instinct. If we bump into something we automatically rub the painful area, if we have been on our feet all day we will breathe a sigh of relief when we rub our feet… or better still, when someone else offers to rub them! Massage has been around for thousands of years, the oldest written record being some 4000 years old, detailing the application of massage techniques for therapeutic purposes. Read More
10:02 am

Guest Blog from our friend Naz at 'Cinnamon Eats' Paleo Blog

Hello! I'm Naz, the writer, recipe developer and photographer behind the blog Cinnamon Eats. My blog is based on mainly sharing recipes for those following a Paleo lifestyle or for those people who just want to eat REAL food! I'm going to assume that not all of you reading this post are too familiar with what Paleo is exactly, but before I go into that I want to tell you about my story and how I came to eating and living this way. Read More
5:07 am

Guest Blog Post on Shoulder Pain

The shoulder girdle is perhaps the most complex, intricate collection of joints in the body. Comprising four bones, over fourteen muscles, eleven ligaments and four different joints, it is easy to see why this is one of the most commonly injured areas of the body. Read More
9:21 am

New Year New Brain- Tips for Optimal Brain Health

Almost everyone at this time of year seems completely pre occupied with ‘losing weight’ or ‘toning up’ which has un-doubtable body wide health benefits when done correctly. But as Personal Trainers we know that it requires a broader scope and more holistic approach to achieve true optimal Health and Fitness. We believe that people in general overlook the most important part of a health and fitness drive- the Brain, after all this is our bodily CEO Read More