Hi folks,
It's been a while since I've blogged here - I took some great advice and started working ON my business as well as working in my business.....and I'm really starting to see the benefits.
The great news is that I now have a new base to work from where I can deliver everything that I have to offer. From interval training which is designed to blast fat whilst improving your fitness levels hugely, to Pilates and its condensed counterpart 'Core Blast'. Core blast is a 30 minute abdominal blast incorporating some extra exercises to target the bum, legs, arms and to raise the heartrate to improve cardiovascular fitness. Pilates, as we know, is a technique used to help us to improve strength whilst encouraging increased mobility through movement and stretching. This is where my main interest lies - so many people cannot use their bodies at the most basic levels due to years of built up joint strain and tension. Lack of mobility often results in pain, stiffness and finally injury, but fascial stretch therapy can help to eliminate these symptoms and reverse the effects that age and overuse have on the soft tissue around our joints. As one client said recently after a session "I came to you with hips that felt like they were full of leaking sand bags, I couldn't get out of a chair without grunting. Now I feel like I'm floating....I've been searching for lower, deeper chairs to test out my 'new hips' and even after 2 weeks, I still have no aches".
How is FST different to regular stretching?
Unlike stretching that attempts to isolate and stretch specific muscles, fascial (pronounced fash-al....nothing to do with your face!!!) stretch
therapy (FST) targets fascia, the connective tissue found in, around,
and between joints. To stretch the fascia, a certified FST therapist
gently pulls then moves the legs, arms, spine, and neck in a smooth
motion at various angles to remove pressure between joints, release
joint-lubricating synovial fluid, and improve flexibility of muscles. The function of muscles cannot be separated from the movement of fascia - this is where most people go wrong with their stretch programmes as they target individual muscle groups. After an initial session with a therapist, it is much easier to maintain flexibility and continue to improve through self stretching.
So what exactly happens during a session?
During a session with me, the client will lie comfortably on my massage table with neck and knees supported. Depending on whether we choose to do an upper or lower body session, I may start by taking your leg or arm and gently mobilising the limb through a specific sequence. I will continue to mobilise whilst gradually increasing the range of motion of the limb. The client should feel a good stretch sensation but should at no time be in pain.
How will I feel after a session?
After just one session, you should immediately feel freer movement in the area that has been stretched. This may be from the middle back through the entire lower half or it might be a specific area that was targeted, such as a frozen shoulder. You may also feel very relaxed and clients often report that they get a really great nights sleep after a session.
To celebrate moving to my new room at Clonakilty Rugby Club, I am offering FST for JUST 35e. This offer is available until the 20th of JUNE and spaces are limited - so if you want to try out this wonderful therapy - give me a call (Fiona) on 087 3841233.
In the meantime - enjoy the West Cork sunshine :)
Wednesday 4 June 2014
Wednesday 1 August 2012
FIFTY SHADES OF BROKEN
I sat down this morning with a long list of possible topics to blog about. So much has come up in the last few weeks that my armoury is rich with stretchy topics. However, it occurred to me that I would spend the next 6 months writing about each and every injury that I have encountered in the month of July alone, and still not be done writing.
Without further ado, I give you the fifty shades version of Stretch for Success. Now, unfortunately, I don't have any juicy or explicit details to divulge. I do, however, have a huge selection of injuries for you.
To begin, I have met 3 martial artists this month, all from different backgrounds (Tae Kwon Do, Karate, Thai Boxing). Lateral flexion of the hip - or to keep it simple, lifting your leg to the side, seems to be a movement that is proving difficult. The issues I found in these clients were as follows.
My first client had very tight hip flexors. This can often result in the glutes not firing as they should and once I tested Paul's ability to pull his ankles apart against resistance, this was confirmed. After just one session, two of my 3 fighters said that their 'lift' felt easier and that the movement was less inhibited by the feeling that something was '...in the way' of the lift. Further stretching of the tissue just above the hip in one of these gents resulted in a much more profound effect on his lateral flexion. He was able to power his leg up quickly and extend his knee in a side kick much faster and with less upper body rotation than before. Again, much to my delight, great result.
Our third martial artist had surprisingly tight adductors - the muscle group that run up the inside of the thighs and allow you to squeeze your knees together. I find these quite difficult to release as the hip does not like to be in an open position to stretch this area. However, we discovered that will a little repetition, just learning to relax his legs resulted in us getting a really good stretch in this area. Through discussion, I also discovered that this gent had an injury about a year previously where another participant in the class had kicked him on the inside of his thigh and it had bruised badly. My client was still unconsciously protecting his bruised leg.
So we move onto upper body. Last week, I treated a typist, student, phone centre staff, mum of 4, personal assistant, hairdresser and a medical secretary. Out of all the individuals I treat with sports injuries, old surgery pains and everything else, these individuals were the most challenging. Working in high stress jobs is so damaging to the body and especially to individuals who work long hours and don't get any exercise. The seven individuals I mentioned all had huge issues with mobility in their upper bodies - through the shoulder, neck, upper back and even in the forearms. While in most people, I saw a significant improvement in mobility after just one session, in others, there will be a lot more work to do. It is especially difficult to get someone who has come from a high stress environment to 'relax' and allow me to stretch them. The results of these sessions can often be less than those where the client is able to relax and switch off. It was very valuable for me to learn this lesson, as from now on, I will time sessions with clients to allow for some wind down time before they come in.
Finally, we get to the runners. I had one runner who really surprised me with fantastically flexible and supple gluts (thats the posh way of saying bum muscles). Usually, runners are badly locked somewhere around the hip area and especially long distance runners who have spent 3 hours out training and then neglect their stretching as they have no time left. Again, with this individual, I surmised that posture while running was the cause of the lower back pain that was being experienced and some really good rotational stretches took care of that. I also send all of my clients home with a few tricks up their sleeves to help prolong the effects of the session and to add to their repetoire of stretches.
And the rest of the runners I saw this month.....well, I'm afraid that they will need a whole new blog all for themselves.
The purpose of this blog is to bring to your attention the different aches and pains that can be treated successfully with FST. I always advise individuals to try FST to see if it will help with aches and discomfort but it is essential for the client to take responsibility for their own well being and to mobilise and stretch frequently. So, out of my selection of broken bodies this month, most people left feeling much better, and some left with a lot of homework!
Without further ado, I give you the fifty shades version of Stretch for Success. Now, unfortunately, I don't have any juicy or explicit details to divulge. I do, however, have a huge selection of injuries for you.
To begin, I have met 3 martial artists this month, all from different backgrounds (Tae Kwon Do, Karate, Thai Boxing). Lateral flexion of the hip - or to keep it simple, lifting your leg to the side, seems to be a movement that is proving difficult. The issues I found in these clients were as follows.
My first client had very tight hip flexors. This can often result in the glutes not firing as they should and once I tested Paul's ability to pull his ankles apart against resistance, this was confirmed. After just one session, two of my 3 fighters said that their 'lift' felt easier and that the movement was less inhibited by the feeling that something was '...in the way' of the lift. Further stretching of the tissue just above the hip in one of these gents resulted in a much more profound effect on his lateral flexion. He was able to power his leg up quickly and extend his knee in a side kick much faster and with less upper body rotation than before. Again, much to my delight, great result.
Our third martial artist had surprisingly tight adductors - the muscle group that run up the inside of the thighs and allow you to squeeze your knees together. I find these quite difficult to release as the hip does not like to be in an open position to stretch this area. However, we discovered that will a little repetition, just learning to relax his legs resulted in us getting a really good stretch in this area. Through discussion, I also discovered that this gent had an injury about a year previously where another participant in the class had kicked him on the inside of his thigh and it had bruised badly. My client was still unconsciously protecting his bruised leg.
So we move onto upper body. Last week, I treated a typist, student, phone centre staff, mum of 4, personal assistant, hairdresser and a medical secretary. Out of all the individuals I treat with sports injuries, old surgery pains and everything else, these individuals were the most challenging. Working in high stress jobs is so damaging to the body and especially to individuals who work long hours and don't get any exercise. The seven individuals I mentioned all had huge issues with mobility in their upper bodies - through the shoulder, neck, upper back and even in the forearms. While in most people, I saw a significant improvement in mobility after just one session, in others, there will be a lot more work to do. It is especially difficult to get someone who has come from a high stress environment to 'relax' and allow me to stretch them. The results of these sessions can often be less than those where the client is able to relax and switch off. It was very valuable for me to learn this lesson, as from now on, I will time sessions with clients to allow for some wind down time before they come in.
Finally, we get to the runners. I had one runner who really surprised me with fantastically flexible and supple gluts (thats the posh way of saying bum muscles). Usually, runners are badly locked somewhere around the hip area and especially long distance runners who have spent 3 hours out training and then neglect their stretching as they have no time left. Again, with this individual, I surmised that posture while running was the cause of the lower back pain that was being experienced and some really good rotational stretches took care of that. I also send all of my clients home with a few tricks up their sleeves to help prolong the effects of the session and to add to their repetoire of stretches.
And the rest of the runners I saw this month.....well, I'm afraid that they will need a whole new blog all for themselves.
The purpose of this blog is to bring to your attention the different aches and pains that can be treated successfully with FST. I always advise individuals to try FST to see if it will help with aches and discomfort but it is essential for the client to take responsibility for their own well being and to mobilise and stretch frequently. So, out of my selection of broken bodies this month, most people left feeling much better, and some left with a lot of homework!
Monday 2 July 2012
"STRETCH MY ...WHAT"???
Hello folks,
After a long week of running in the amazing setting of the French Alps, I could most certainly do with a stretch! As I was training with an amazing group of athletes, it was very difficult not to dig in and offer to stretch away any aches and pains after one of many difficult running sessions. However, I did acknowledge that I too, was on my holidays and deserved a break. To be truthful though, there have been times over the last 2 weeks when I just couldn't help myself. The title of the blog may seem a little odd - but this is how most people respond when I suggest that a particular area might need some attention.
For instance, one of the runners in my 12 week exercise programme, keeps waking up with a stiff neck and back and she feels like it takes her at least 30 minutes in the mornings to be able to lift her arms. I suggested that she stretch her chest and the response I got was "my what?....you are joking aren't you?"
However, after a quick assisted stretch of her pecs before our running session, this lovely lady said she couldn't believe how much relief this simple stretch had given her. As an accountant (lets call this lady Marie) Marie spends a lot of time at a desk and working on a computer resulting in a slightly slouched posture and a tight chest. So, relaxing the various fibres of her pectoral muscles allowed Marie to relax her shoulders and regain better posture.
Another runner with calf tightness was surprised when I suggested some more effective stretches for his hamstrings. I'm sure that sometimes people think I don't know my anatomy from my elbow.......
but anyway, after promising that he would spend the week doing both dynamic and static stretching on his legs, our very capable runner was greatly surprised at the results. In his words "while I can still feel my achilles, it doesn't feel like it is going to 'twang' and my legs feel lighter".
My point today is that any discomfort that you feel, any twinge or tightness, may be caused by tight tissue elsewhere in the body. Remember that the fascia is like a web that travels through and surrounds all soft tissue in the body, so if you pull one strand somewhere, it will tighten somewhere else. When you are stretching, even if you don't feel a stretch at the exact location of your tight hamstring/calf/pec, you should aim to feel a stretch anywhere along that line. A classic example is trying to stretch the IT Band - well, we call it stretching the ITB, but we are really targeting the soft tissue around this area. Try this stretch - standing tall, cross your right foot in front of your left - reach with both arms towards the ceiling then allow your body to lean towards the left while stretching your arms upwards towards the left . You may feel this stretch in the side of your thigh, just above your waist in the QL's or even in your lats...but wherever you feel the stretch, stay with it for a few breaths and let the tissue slowly relax.
If you want to really feel the results and benefits of an assisted fascial stretch, book into the Ballincollig or Clonakilty Clinics for July - mention this blog and get 20% off - offer ends this Friday 6th July.
Happy Stretching :)
After a long week of running in the amazing setting of the French Alps, I could most certainly do with a stretch! As I was training with an amazing group of athletes, it was very difficult not to dig in and offer to stretch away any aches and pains after one of many difficult running sessions. However, I did acknowledge that I too, was on my holidays and deserved a break. To be truthful though, there have been times over the last 2 weeks when I just couldn't help myself. The title of the blog may seem a little odd - but this is how most people respond when I suggest that a particular area might need some attention.
For instance, one of the runners in my 12 week exercise programme, keeps waking up with a stiff neck and back and she feels like it takes her at least 30 minutes in the mornings to be able to lift her arms. I suggested that she stretch her chest and the response I got was "my what?....you are joking aren't you?"
However, after a quick assisted stretch of her pecs before our running session, this lovely lady said she couldn't believe how much relief this simple stretch had given her. As an accountant (lets call this lady Marie) Marie spends a lot of time at a desk and working on a computer resulting in a slightly slouched posture and a tight chest. So, relaxing the various fibres of her pectoral muscles allowed Marie to relax her shoulders and regain better posture.
Another runner with calf tightness was surprised when I suggested some more effective stretches for his hamstrings. I'm sure that sometimes people think I don't know my anatomy from my elbow.......
but anyway, after promising that he would spend the week doing both dynamic and static stretching on his legs, our very capable runner was greatly surprised at the results. In his words "while I can still feel my achilles, it doesn't feel like it is going to 'twang' and my legs feel lighter".
My point today is that any discomfort that you feel, any twinge or tightness, may be caused by tight tissue elsewhere in the body. Remember that the fascia is like a web that travels through and surrounds all soft tissue in the body, so if you pull one strand somewhere, it will tighten somewhere else. When you are stretching, even if you don't feel a stretch at the exact location of your tight hamstring/calf/pec, you should aim to feel a stretch anywhere along that line. A classic example is trying to stretch the IT Band - well, we call it stretching the ITB, but we are really targeting the soft tissue around this area. Try this stretch - standing tall, cross your right foot in front of your left - reach with both arms towards the ceiling then allow your body to lean towards the left while stretching your arms upwards towards the left . You may feel this stretch in the side of your thigh, just above your waist in the QL's or even in your lats...but wherever you feel the stretch, stay with it for a few breaths and let the tissue slowly relax.
If you want to really feel the results and benefits of an assisted fascial stretch, book into the Ballincollig or Clonakilty Clinics for July - mention this blog and get 20% off - offer ends this Friday 6th July.
Happy Stretching :)
Friday 22 June 2012
BALLINCOLLIG CLINIC BACK UP AND RUNNING
Well, after a few months digging in here in Clonakilty, I have decided to relaunch the clinic in Ballincollig. This week, I had an editorial in the Cork Independent and the feedback I have received has been huge. The editorial seems to have hit the nail on the head when it comes to people just not feeling right in their own bodies! We all know what it feels like to pull a muscle, or to injure your shoulder or indeed to wake up after a late night in front of the computer.
Most people feel a bit silly going to their GP or Physio saying, 'Well, I just feel a bit achy when I wake up in the morning and it takes me a while to be able to move comfortably'......this complaint is so much more widespread than we would think. However, as life sees us move away from 'hunter gatherer' type rolls and more towards 'search engines and car engines', we have also become less mobile and less active. That ache between your shoulder blades when you try to lift your baby after a days work, that niggling pain that repeatedly rears its head when you try to run after the dog....these can often be caused by old neglected, tight soft tissue injuries that healed but were never fully 'ironed out'.
Not only can I stretch, lighten, relax and relieve tight muscles, but I will also show you what to do at home so that you can keep them limber.
Clinics continue on an ongoing basis in Clonakilty, and the Ballincollig clinic returns on the 18th of July at the Old Town House at the entrance to Muskerry Estate (where the Osteopathy clinic is by Cronin's Dentist). This clinic now has only 3 appointments left folks -although if these book up soon, I may put on a second day. Hope to stretch you soon ;))
Most people feel a bit silly going to their GP or Physio saying, 'Well, I just feel a bit achy when I wake up in the morning and it takes me a while to be able to move comfortably'......this complaint is so much more widespread than we would think. However, as life sees us move away from 'hunter gatherer' type rolls and more towards 'search engines and car engines', we have also become less mobile and less active. That ache between your shoulder blades when you try to lift your baby after a days work, that niggling pain that repeatedly rears its head when you try to run after the dog....these can often be caused by old neglected, tight soft tissue injuries that healed but were never fully 'ironed out'.
Not only can I stretch, lighten, relax and relieve tight muscles, but I will also show you what to do at home so that you can keep them limber.
Clinics continue on an ongoing basis in Clonakilty, and the Ballincollig clinic returns on the 18th of July at the Old Town House at the entrance to Muskerry Estate (where the Osteopathy clinic is by Cronin's Dentist). This clinic now has only 3 appointments left folks -although if these book up soon, I may put on a second day. Hope to stretch you soon ;))
Sunday 10 June 2012
COMPETITION TIME - 3 FREE FST SESSIONS
Good Morning All,
It is a cloudy but warm morning here in West Cork and with the impending arrival of a heat wave (come on people....posiive thinking please).... I find myself in a particularly good mood.
That is why I am going to launch a competition today. So, if you are a runner in the middle of race season, if you spend your days in the gym lifting heavy, or if you sit at a computer 35 hrs a week, you will benefit from this competition. I would like you to email me on fiona@westcorkfit.ie and tell me why you need to be stretched. Do you hold tension in your shoulders, have you got a niggly pain that is preventing you from achieving full range of movement in a joint, do you have an injury that is slow to recover?.....maybe you would like to enter this competition worth €170?
Again.....all you have to do is email me on fiona@westcorkfit.ie and tell me why you think you should win.
This competition is open to all my previous FST clients as well, so don't delay in emailing me today. This competition will run until next Saturday and the winner will be announced on Sunday. The only fine print about this comp is that the winner must be willing to be interviewed about their experience.
Get writing in folks, and let's get you stretched!
It is a cloudy but warm morning here in West Cork and with the impending arrival of a heat wave (come on people....posiive thinking please).... I find myself in a particularly good mood.
That is why I am going to launch a competition today. So, if you are a runner in the middle of race season, if you spend your days in the gym lifting heavy, or if you sit at a computer 35 hrs a week, you will benefit from this competition. I would like you to email me on fiona@westcorkfit.ie and tell me why you need to be stretched. Do you hold tension in your shoulders, have you got a niggly pain that is preventing you from achieving full range of movement in a joint, do you have an injury that is slow to recover?.....maybe you would like to enter this competition worth €170?
Again.....all you have to do is email me on fiona@westcorkfit.ie and tell me why you think you should win.
This competition is open to all my previous FST clients as well, so don't delay in emailing me today. This competition will run until next Saturday and the winner will be announced on Sunday. The only fine print about this comp is that the winner must be willing to be interviewed about their experience.
Get writing in folks, and let's get you stretched!
Friday 25 May 2012
HOT AND STEAMY WEATHER CAUSING CRAMP?
What amazing weather we are having!!! The problem with great weather is that us runners take to the roads and we really don't want to come home! If the sun is out, you have enough fluids with you, and you don't have to pick the kids up from school....its very difficult to drag yourself home.
That being said, I have seen a few individuals in the last few days with calf pain, quad pain and tight hamstrings. One obvious cause of these cramps can be hyponatremia - or low blood sodium. When we work out in warm weather continuously and then only hydrate with water, we dilute the amount of sodium in the blood. This can result in cramping and in more severe cases, dizziness and disorientation. The obvious solution is to hydrate with an electrolyte solution and to make sure that nutritionally, you are eating a diet that is appropriate for your current training phase.
Now, aside from all that - what to do for those poor individuals who have become over zealous with their outdoor pursuits in the middle of road race season - and who want a fast recovery before Saturday. I keep saying the best cure is ....prevention. Train hard, but train clever. Now I'll climb down off my high horse and tell you how I actually helped them. I offered plenty of advice on nutrition and hydration and then did a nice long slow wave stretch to help to relieve the ache in the muscles by relaxing the tissue and releasing the fascia.
I had a client this evening who complained of a 'dead sensation' in his hip. I went through the usual mobilisation followed by some stretching and when he stood up after the session, it took him a couple of moments to realise that the 'numb sensation' and dull ache was completely gone.
This therapy has astounded me from the day I started my training. I keep saying to people that while it may not have your forehead on the floor in one session, it certainly makes you feel like you could get it there eventually...! Fascial stretch therapy is not a gimmick. Feel your cramping, sore, tight calves go from feeling like cavity blocks to fluffy marshmallows in a matter of minutes. The first person who responds to this thread with a comment gets 50% off a 1 hr session in Cork. Enjoy the sun folks......and remember 'Always wear sunblock' :)
That being said, I have seen a few individuals in the last few days with calf pain, quad pain and tight hamstrings. One obvious cause of these cramps can be hyponatremia - or low blood sodium. When we work out in warm weather continuously and then only hydrate with water, we dilute the amount of sodium in the blood. This can result in cramping and in more severe cases, dizziness and disorientation. The obvious solution is to hydrate with an electrolyte solution and to make sure that nutritionally, you are eating a diet that is appropriate for your current training phase.
Now, aside from all that - what to do for those poor individuals who have become over zealous with their outdoor pursuits in the middle of road race season - and who want a fast recovery before Saturday. I keep saying the best cure is ....prevention. Train hard, but train clever. Now I'll climb down off my high horse and tell you how I actually helped them. I offered plenty of advice on nutrition and hydration and then did a nice long slow wave stretch to help to relieve the ache in the muscles by relaxing the tissue and releasing the fascia.
I had a client this evening who complained of a 'dead sensation' in his hip. I went through the usual mobilisation followed by some stretching and when he stood up after the session, it took him a couple of moments to realise that the 'numb sensation' and dull ache was completely gone.
This therapy has astounded me from the day I started my training. I keep saying to people that while it may not have your forehead on the floor in one session, it certainly makes you feel like you could get it there eventually...! Fascial stretch therapy is not a gimmick. Feel your cramping, sore, tight calves go from feeling like cavity blocks to fluffy marshmallows in a matter of minutes. The first person who responds to this thread with a comment gets 50% off a 1 hr session in Cork. Enjoy the sun folks......and remember 'Always wear sunblock' :)
Saturday 12 May 2012
KILDARE MARATHON - QUICK FIXES
Oh I love this time of year, not just because the sun is shining (occasionally), but because marathon season is gathering speed.....you must excuse the pun....there will be many more. So as training regimes escalate from speed work and hill work to getting out on those long race pace runs, so too does my waiting list. I have, by far, more long distance runners on my books than I do martial artists, boxers and gym bunnies all put together - but let's face it, that's not surprising.
So, as the Kildare Marathon takes off tomorrow (there's another one), I have had lots of requests for last minute stretches. Most requests feature ..."a quick 5 minute ITB stretch please".....or a modest...."2 mins on the hamstrings..."
Now, if all I did was stretch a hamstring, I would be out of a job. What I must keep reminding people is that they must stretch through the whole limb. You know it's a good stretch if you feel right up in the gluts, at the backs of your knees, all the way down to the sole of your foot. This means that you are not only stretching the belly of the muscle, but also the fascia throughout the length of the limb.
In terms of ITB tightness or syndrome - which can ofter cause major knee pain and indeed hip pain in runners, it's not so much the IT band we are trying to target as much as all the tissue surrounding it. So once again, lateral stretches that target everything from the side of your waist all the way down to the outside of your foot will offer relief to those suffering from ITB tightness. An excellent stretch is to put your heel up on a low step (bottom step of stairs), allow the toe to fall outwards externally rotating the femur and then slowly bend at the waist as you would for a hamstring stretch. To deepen that stretch, rotate the torso towards the leg you are stretching. It's deep!
So folks, remember, prevention is actually better than cure. Frequent maintenance can minimise these common injuries. As a runner, I'm guilty of it myself....I mind my runners, I keep my water and juice bottles clean, I make sure my running gear is clean.....and the machine always come last! YOU MUST KEEP THE ENGINE WELL OILED OR ELSE IT WON'T RUN!
With that said, all bookings made before May 20th are now 10% off. Get yourself good service! ;)
So, as the Kildare Marathon takes off tomorrow (there's another one), I have had lots of requests for last minute stretches. Most requests feature ..."a quick 5 minute ITB stretch please".....or a modest...."2 mins on the hamstrings..."
Now, if all I did was stretch a hamstring, I would be out of a job. What I must keep reminding people is that they must stretch through the whole limb. You know it's a good stretch if you feel right up in the gluts, at the backs of your knees, all the way down to the sole of your foot. This means that you are not only stretching the belly of the muscle, but also the fascia throughout the length of the limb.
In terms of ITB tightness or syndrome - which can ofter cause major knee pain and indeed hip pain in runners, it's not so much the IT band we are trying to target as much as all the tissue surrounding it. So once again, lateral stretches that target everything from the side of your waist all the way down to the outside of your foot will offer relief to those suffering from ITB tightness. An excellent stretch is to put your heel up on a low step (bottom step of stairs), allow the toe to fall outwards externally rotating the femur and then slowly bend at the waist as you would for a hamstring stretch. To deepen that stretch, rotate the torso towards the leg you are stretching. It's deep!
So folks, remember, prevention is actually better than cure. Frequent maintenance can minimise these common injuries. As a runner, I'm guilty of it myself....I mind my runners, I keep my water and juice bottles clean, I make sure my running gear is clean.....and the machine always come last! YOU MUST KEEP THE ENGINE WELL OILED OR ELSE IT WON'T RUN!
With that said, all bookings made before May 20th are now 10% off. Get yourself good service! ;)
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