Road to Recovery

If you’ve ever thought a sports injury would stop you exercising or playing your favourite sport ever again, Chris Peil from the Move Well Project has some good news for you.

“My role as a rehabilitator is to support people in being able to do the activities that they want to do, at the level that they want to do them, without having the injury,” he says.

Like many of us, Chris knows what it’s like to have a health care professional tell you to give up – but understands that could simply be in order to avoid straining already stretched NHS resources.

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Chris is a mobility practitioner and exercise referral specialist

“The easiest way to stop somebody being injured from an activity that they’re doing is to not do the activity. So we will often get the advice ‘Oh that hurts you stop doing that’…

“So it’s a different mentality – it’s much more like a professional sport mentality of ‘Okay we’ve got this person who has an injury, and we’re actually going to help them to get back to fitness for what they want to do’ as opposed to ‘oh it’s unfortunate this person’s injured, they can no longer do that’.”

Refreshingly, the mentality he refers to involves being proactive in your recovery, not passive.

“One of the big issues – and this is what the Move Well Project is about – is that, traditional therapy, traditional medicine tends to take the view that the person comes in and something is done to them.

“They are given a medication or they are given a massage and they just lie there, they do nothing.

“In reality that is not how you get conditioned back – to being resilient enough to do the activity without a normalised risk of injury.”

Chris has helped people ranging from registered disabled who want to improve their quality of life, right through to “the strongest guy to have ever walked the planet”.

Eddie Hall
The World’s Strongest Man focuses on recovery too (picture – BBC)

We’re talking Eddie Hall, who was crowned the World’s Strongest Man in 2017.

Anyone who’s seen the 30-year-old from Newcastle-under-Lyme in action will know he can dead-lift half a tonne – that’s the weight of a horse.

I was also pretty impressed by a one-armed “human dumb-bell” display on Instagram!

And yes, Eddie Hall gets injured too – most recently his hip.

“Ed’s injury was from pushing the boundaries, so anyone who’s in elite sport is having to push the boundaries of how much stress you can create in training and then recover from in order to get to be higher performance,” says Chris.

However, there is a difference – in that Eddie Hall incorporates the idea of recovery into his tough, well-documented training regime.

“He focussed on the other side of the equation, because it’s easy to create stress, creating stress in training is quite easy, recovering from that stress enough to actually be fitter, stronger, that’s the thing that you can actually potentially speed up and that’s where he focussed.”

This incorporated plenty of sleep, correct nutrition, hydration, “hands-on therapy” and even using a hyperbaric chamber to increase his oxygen supply.

“It’s the Yin to the Yan…” says Chris  “He balanced out everything he was doing with the most recovery work he could possibly do.”

Chris does see plenty of people who want to train like a Champion without deploying the necessary life-style changes.

Okay, maybe not a hyperbaric chamber.

But one of the most common mistakes, Chris says, is that people will “throw themselves in very quickly once they get effectively ‘signed-off’ by the physio – ‘yes you’re okay to train again’.”

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Kettlebells are just one aspect of strength training

Instead, a gradual, balanced approach is the key – and the good news is – if you’re careful, you can still challenge yourself, even in the process of recovery.

“Too much stress too quickly increases injury risk, not enough stress means that it’s not resilient enough for the demands.”

Chris also believes wearable technology, which gauges things like your heart-rate and even sleep quality, can lead to a more tailored training approach.

But a lot of his work is simply about helping people cope.

Chris Peil - Kettlebell
Chris has competed as a strongman, an Olympic lifter and an indoor rower

He sites examples of helping one woman avoid spinal surgery and “another lady literally had a broken back and we got her back to be able to function when she’d been off work for a significant period of time”.

So there you have it, it would appear there is hope for everyone!

Although I’m sure Chris would stress that – if you do have a sports injury – it’s still important to see your doctor or a health care professional before making a comeback.

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We’re still not doing enough – apparently!

Women are 36 per cent less likely than men to be physically active.

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Are we stretching ourselves enough?

That’s according to new research by the British Heart Foundation which claims this lack of physical inactivity in both sexes is likely to cause as many deaths as smoking.

And the study goes on to say a third of British people are at risk of heart disease because of a lack of exercise.

Now if you look at the date my last blog post you’ll see I’m guilty of a lack of blogging activity!

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Feline fine  – I have no exercise statistics for cats

My observations would simply be that if you don’t really like exercise then it’s hardly going to be a regular part of your life (just like the “strict diet” we’ve all announced we’re going on at some stage and which usually lasts the best part of one morning).

We are told two million Brits are apparently not meeting government targets of how physically active we should be.

Government targets? Yes, apparently they do exist for fitness. (Take a look at the NHS-recommended ones here.)

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Nobody LIKES burpees

The idea of the government telling us to get fit and healthy (almost Orwellian!) – once inspired me to write an article for BBC News on how MPs get fit. Do they practice what their employers preach?

Of course I’m going to come back to why it’s women who are taking significantly less exercise.

I don’t see a marked lack of females when I do my Guerrilla training. If anything the men are outnumbered, especially in the morning classes and at weekends.

So what’s happening?

After all, this report has highlighted the fact that even “active” people are at risk if they don’t do vigorous exercise.

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No it’s  the other way round

Now while I’ve yet to meet anyone who actually enjoys doing things like star jumps and burpees – it’s stuff like that that can really make the difference – and, as many women will testify, gives them more body confidence when they hit the town or get into their bikinis!

Of course it goes beyond worrying about your appearance – Thank God – and I’d like to think we’re past the idea of exercise being unladylike or unfeminine.

Women’s sport is getting more coverage – just look at the Oxford/Cambridge boat race coverage at the weekend.

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We know, we know

But then I’m looking more at exercise being a lifestyle thing rather than something competitive.

Adele’s gone on the record saying she hates exercise.

And speaking as somebody who heartily loathed P.E. and sports days at school, I don’t think anybody should be forced into it.

So I’m wondering – could this element of feeling one is being coerced be the reason one GP-referral programme of council-funded fitness classes was recently axed?

South Tyneside Council said only 17% of participants completed it and less than 10% became more active.

But whatever the reason, I’m pretty sure it had nothing to do with gender!

 

 

Cold comfort – an etiquette dilemma

Someone in the office has got “that-nasty-bug-that’s-going-around” – and you don’t want  it.

Credit: Wellcome Library, London. Wellcome Images
Credit: Wellcome Library London

Or you’re in the (inevitable) queue in the Co Op waiting to pay and you’re trying to box clever and avoid the shop assistant who sneezes into her hand (“Att-CHA! ‘Scuse me”) then gives you your change – from the same hand!

Or maybe someone’s turned up at your Guerrillas class coughing away but still acting like a trooper and expecting a pat on the back for toughing it out.

tumblr_ni2zjtzhNx1su40qeo1_500Or maybe a sympathy-seeking friend’s put on FaceBook that they’ve got “a little poorly girl” who’s had to stay off school today. Aw, bless – NOT!

Or is it simply a dilemma of having to shake someone’s hand when they’ve obviously got a cold?

If you do get this bug, it’s going to completely ruin your training plans because if it’s serious enough you simply can’t exercise – and you know it.

It’s not as you actually dislike any of these people!

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Looks like I’ll be spending more time with the pub dog!

But you feel like you have to choose between being polite – or staying healthy.

Solutions regarding the workmate (who by now  is coughing so hard she’s had to terminate a phone conversation) include being the Office Good Samaritan & offering cough mixture, surface wipes, throat sweets etc and/or making sure you use your hand sanitizer religiously.

And if you do shake hands with Mr/Ms “I’m-so-full-of-flu”, just hightail it to the Ladies’ and wash your hands thoroughly ASAP!

I speak as one who’s so far been off exercise for a week with lungs full of phlegm – not good.hand_cleaning

But then I’ve stayed away from Guerrillas so it doesn’t spread there – and in the office I scrupulously wipe down my workstation and the phone with antibacterial wipes when I finish work.

That’s not to say I haven’t been caught out!

So if you don’t want to pass on your germs then good advice includes: the “Dracula” sneeze into your sleeve and, if required to shake hands, telling the person you’d rather not because you don’t want to infect them.

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Do I need a leper’s bell?

(BTW there’s more colds and flu prevention advice for athletes here)

And regarding exercise, I usually deploy the “neck check” when deciding whether or not to go ahead (ie if all of your symptoms are above the neck you’re usually good to go, but still use some common sense).

Unfortunately for me, and as said already, that means I’m off until this chest clears.

The pub it is, then!

Smashing it up North

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The cartoon Jon is ALWAYS on the move!

My last post was a play-around on the word “South” – so this one’s shooting up North – to Greater Manchester!

Tower FM Breakfast presenter Jon Holling has around two stone so far – and is bravely charting his progress on the station’s website.

 

Now trust me, it takes real self-discipline to work out after an early shift!

Take a look at him in action in the vid below at his gym in Bury.

Choice – or is it?

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Yes I do remember when all the above applied.

And you know what?

None of this was directly down to an unhealthy choice, it was down to a supposedly healthy necessity – I’d broken a bone in my foot and doctors advised me not to do any exercise that involved putting weight on it (in other words my normal exercise routine!)

Admittedly I could have been more creative in how I adapted my workouts but in practice this didn’t happen.

One of the many results was a limited choice for work outfits for summer.  A big bust, flabby upper arms and a slight belly are better off hidden under baggy black tops. The Guerrilla training I was forbidden to do would’ve sorted the issue.

Now, of course, that’s in the past. And I’m very, very grateful I can run today – I’m in my running gear as I type this and the sun is shining outside! Am I procrastinating?

Good Luck to everyone who likes working out but who’s still recovering from injury. It won’t happen overnight but it will happen! Hang on in there.

Crutches versus Glamour

Gratitude, as I said in my Blogiversary post, is a many-splendoured thing. gratitude

I had a glorious Guerrillas workout again this morning, as opposed to this time last year, when I was rocking the granny shoe look.

This unflattering form of footwear was the only equipment offered me, and I have looked at many accoutrements made available to others who underwent leg injuries.

For example I would’ve enjoyed the services of a knee scooter and so, I’m pretty sure, would my friends in the pub!f0c9ae3cfa7bd1d3445449e01db4150a

The magical Marilyn Monroe knew that crutches certainly were NOT a Girl’s Best Friend – but that didn’t keep her away from the cameras.

Note the interesting combination of stiletto heel with the bandaged foot shown right – she doesn’t look too happy does she?

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Marilyn out jogging in Hollywood in 1951

I had imagined that, as Marilyn was no stranger to the joys of exercise, (regularly going jogging before it caught on as a trend) her frustration could only be imagined.

She sprained her ankle whilst filming in 1953 and not happy with the conditions in which she was injured, reportedly insisted on wearing a cast and taking time out of the schedule – to get back at the director!

If I’m wrong on the above please let me know – I’m admittedly no expert on Monroe, but I like her spirit.

MEANWHILE!

Hopefully, most leg injuries are temporary in the great scheme of things, but – for those who do currently have a broken foot like I did – and/or need crutches like Marilyn – here are some questions to ask yourself/your doctor/your best mate etc etc:

  • Will you be able to rest your injured limb on the ground? If so, can you use it for balance while walking?
  • How can you bathe? Can you stand in the shower, or do you need to use a bath tub?
  • Can you just use one crutch as a cane? If so, what’s the best way to walk with a cane?
  • Can you go swimming?
  • What are the best ways to position your arms and maintain posture while using crutches?