by Mollie Millington | Sep 4, 2019 | corrective exercise, recovery
For nearly two years, I have been working with Function360 #gifted. Initially, they developed a pre-habilitation program for me to work on imbalances in order to become a faster runner. Then a few niggles and slight injuries also had me trying out their sports massages, osteopaths, and physiotherapy. Some people might think physiotherapy is a luxury, but I would argue it is essential for people who are very active.
If you are thinking about signing up for physiotherapy, I thought I would offer my tips on how to get your money’s worth and see great success.
- Come dressed for your appointment– Don’t waste precious time changing in and out of your shorts or t-shirt. If your time slot is only 30 minutes long, you will get a few more minutes updating your physiotherapist or receiving manual therapy.
- Arrive on time– On a recent leadership training course, it was impressed upon the attendees that arriving on time demonstrates respect for the others involved. Being late implies that your time is more valuable than others. Plus, it can have a knock-on effect for the rest of the day or subsequently shortens your appointment.
- Do your homework– If your therapist gives you stretches or exercises to do at home, do them! Be honest when agreeing on a treatment plan. If your physio wants you to go to the gym for an hour five times a week, let them know that two is all you can squeeze in. That might change what they want you to do and how often your recovery may take. Take videos or photos so that you can remember how to perform the exercises correctly.
- Keep a diary of symptoms/workouts– This has been really useful for me with my mystery niggle on my heel. Pay attention to when the pain or stiffness comes and goes and then write down what you were doing, what time of day, how the pain felt (sharp or dull), and how intense it was on a scale of one to ten. Having this info can help your physiotherapist put the pieces together if they cannot recreate the problem in your appointments.
- Schedule an appointment when the problem normally occurs (if possible)– Looking back at the notes in your diary, consider scheduling an appointment when the pain is most likely to occur. If you are always stiff the morning after a six-a-side game, book in for the first appointment. If running triggers pain in your knee, run to your appointment or just before.
- Stick to the treatment plan– If your physiotherapist wants to see you again in two weeks, try not to cancel and re-book for much later. When booking appointments, the therapist has a long-term plan in their head. Usually, they will need to see you more often at first and as your condition improves, more time may pass between appointments. However, if the treatments are too far apart from what they had originally intended, this could delay your recovery.
If you enjoy moving without pain, whether in daily life or in an athletic pursuit, a physiotherapist can help you. Personally, I consider my health to be priceless, don’t you?
by Mollie Millington | Jun 21, 2019 | cycling, recovery, running, spinning, water sports
On Thursday afternoon, I was back at Function360 for my check up. I am only going every three weeks now which is great because it means I am nearly done with my recovery. It is also sad though because I love seeing the team (especially Hugo, the office dog). My osteopath, Emma, is pleased with my progress, even though I still have some tenderness to the touch on the medial side of my left Achilles. The swelling has gone done quite a bit and I no longer have any pain in my right Achilles (while my right posterior tibial tendon is a different story). Twice I week, I complete my rehab regime and I am religious about stretching and foam rolling after exercise.
|
| Emma, from Function360, working her magic |
At these visits, Emma will examine my lower legs, looking for symmetry, swelling, tenderness, strength, and tight muscles. Depending on what she finds, she might massage my calves, stretch my hips, dry needle my tendons or all of the above. This week was just stretching and massage. She also assigned two new exercises to me which will help with my posterior tibial tendon (in fact, I am doing them as I type this).
 |
| To infinity and beyond! |
My dedication to the rehab program seems to be paying off as I am now able to run for 10 minutes with a 1 minute walking break three times per session which gets me up to a 5K. I hope to be up to steady state running in the next few weeks. It is a bit nerve-racking to start up again. What if the Achilles pain comes back? What if four months of rehab hasn’t made me any stronger or faster? Will I ever run another marathon. When I told her about my concerns, Emma said I shouldn’t be comparing myself to anyone else. She believes things are looking good so far and that I should keep the faith.
 |
| Cap from 2011 London Triathlon. New cycling shoes #gifted from Decathlon. |
As my prognosis is looking good and I do better with a deadline in my diary, I have signed up for the London Triathlon super sprint distance (400m swim, 10K bike, 2.5K run. (#gifted entry). London Triathlon might have been my first UK back in 2011. I did the sprint course (700m swim, 20K bike, 5K run) and for a brief moment was tempted to do it again to try for a PB. But then I remembered I am supposed to be sensible in my recovery and stuck with the super sprint. It will still be a PB and the cross-training will help my cardiovascular fitness levels improve before I start training for the 20km trail runs in Malawi with Orbis Challenge. I have a lot of work to do this summer.
 |
| Why is it so hard to look cool in a wet suit? #gifted from Decathlon |
My training strategy is primarily to add swimming in twice a week (once in a pool and once in open water). For the passed few years, I teach indoor cycling once or twice a week, riding about 10-12 miles per class. I might do a few short outdoor bike sessions on my own to learn about my threshold and where I can ride to just below it for about 20 minutes. I will use parkrun to develop my running strategy. Our local course is two laps which means I can use the first lap to tire myself out (simulating excursion on swim and bike) then push myself on second lap.
 |
| This week’s playlist |
Because I am a competitive person, I am going to study previous London Triathlon results in case there is a chance I can place in my age group. That would be a Christmas miracle but really give my confidence a boost. I am dying to get back out there and continue to develop my speed with track sessions but fear getting thrown back to square one.
Have you ever come back from injury by completing a triathlon? Or taking up one of the disciplines as a substitute for running? Let me know in the comments below.
Thanks to London Triathlon for the gifted entry. Full review of my race experience will be up in August.
by Mollie Millington | Mar 25, 2019 | product review, recovery, travel
As you saw from my post earlier this month, I have had a reoccurring injury with my Achilles (yup, both of them) and have tried various therapies to get better. I have seen osteopaths, physiotherapists, sports rehabilitation specialists, and doctors and all of them have had different ideas on how to get better. With these appointments, I would usually see the specialist and then come back a few weeks later to check in. It was up to me to do my homework (strengthening exercises to sort out imbalances) or rest until my next appointment. I might not see the same person at each appointment, which would make it hard to have a continuity of care.
When I heard about Restore and Reform’s (R&R) concept, their program immediately appealed to me. R&R is a medically accredited retreat offered in the UK, Portugal, and France. Founded by Michelle Lewis and Lucy Nifontova, R&R offers three or six day programs while include reformer Pilates classes, soft tissue therapy, mat Pilates classes and physiotherapy assessments. The holidays can offer treatment themes based on your needs- such as back pain, recovery, post natal, and more.
In January, I was invited to their first retreat at Fair Oak Farm, just outside London. My primary interest was sorting out my Achilles. My injury wasn’t as severe one as some of the others who were recovering from back injuries or hip replacements. Former clients were at the retreat too and gave testimonials about how their week long experience in Portugal enabled them to touch their toes or sleep without pain. I had high hopes that the weekend retreat might provide some relief for me too.
With only three days at Fair Oak Farm, I was able to fit in a 60 minute soft tissue therapy, a 60 minute assessment with Michelle, and six mat classes. R&R offer their uniquely designed Stretch and Restore mat classes, which are used to educate clients on how they can continue to care for their bodies at home. Both classes were relaxing and small. With a maximum of nine people per class, each recipient received individual attention throughout the class. We learned about foam rolling, pressure points and stretching to release tension and stiffness.
During our weekend, Lucy’s mom prepared wonderful breakfast and lunches which clients would attend around their morning classes and sessions. Dinners were catered by and included free-flowing wine and amazing cheese. It was wonderful to enjoy a delicious meal with everyone around a large farm table. The conversation never dulled and I think if the retreat has been longer, we would have had even more time to connect. The week long programs have much more free time to spend with the others or relax on your own.
Fair Oak Farm offered a variety of accommodation, with many different outbuildings. I stayed in the Cow Shed, which has a large double bed and bath. It was also close to the farm house (which is where the kitchen and dining room are) and the Barn where the classes are held. The farm was so beautiful and quiet, and even has peacocks walking around. Michelle had her physiotherapy assessments in the Beauty Bar, Abi gave her soft tissue therapy treatments in the Cinema Barn, and Lucy lead Reformer Pilates classes in the Hay Barn with the doors wide open to allow in the fresh air and sunshine.
The three day weekend program is a little intense. In order to fit everything in, you have a mat-based class just before or after breakfast, then some free time before having a Reformer class. There is a window to eat lunch before having another mat class in the afternoon. Dinner was served around 7pm. Also included in there are soft tissue therapy appointments and physiotherapy assessment. I enjoyed the down time to nap, take a hot bath, read my book, work on my blog, and explore the farm.
Meeting with Michelle on Sunday for my physiotherapy assessment, she took me through a few different physical tests to look for imbalances, weaknesses, and possible causes for my Achilles inflammation. Before the retreat, she obtained my medical records from Function360 to see what they had observed in the past and what my current treatment regime was. Michelle also had feedback from Abi who gave me soft tissue therapy on Saturday. The R&R team share their notes on each client every evening during the retreat to make sure the team is aware of any symptoms that need extra attention and/or any improvements.
Although the retreat didn’t solve my Achilles issues, I did leave feeling stronger and stretched out. Having time to relax and switch off was exactly what I needed. Michelle sent notes back to Function360 about what R&R observed during my classes and treatments, as well as recommendations on further treatments I may need to treat my Achilles. In my particular case, both R&R and Function360 agreed on my condition and future treatment plans. For previous clients, the intense treatment for a week’s time allows R&R to tailor daily treatment plans to see significant improvements. This gives attendees hope and motivation to keep working hard after the retreat.
While I am very lucky not to have an injury that impacts my life on a daily basis, many of the clients R&R treat do. On the weekend of my retreat, several surgeons and nurses who have referred their own patients to the retreat spoke about the improvements made by their patients in the retreat’s short time frame compared to care given by the NHS and private insurance. The R&R team truly care about their clients and enjoy the challenge of getting their clients well enough to not need major corrective surgery.
If you have an injury that limits your movement or ability to live pain free, I highly recommend looking into R&R as an investment in your health and well-being. It is a way to receive a second opinion on your condition, a personalized rehabilitation program, and a time away from life to focus on your own health. If you want to give the weekend retreat a try, their 12-15th April retreat at Fair Oak Farm in East Sussex is now on offer from £550.
by thinkmarsh | Nov 19, 2018 | health, product review, recovery
The biggest worry people seemed to have about my desert ultra was how I was going to stay hydrated. In actual fact, more people tend to suffer from hyponatremia during these sorts of events than dehydration. Hyponatremia happens when you drink too much water and the salts in your body reach a low concentration. I remember hearing stories of people dying from chugging water for a radio contest or when pledging a fraternity (because they were under age). Careful planning went into the food and supplements I brought with me to Jordan. I chose salty foods, like Lucky Me instant noodles and pretzels. I also brought Tailwind and nuun tablets, both of which provide electrolytes by dissolving the product in your water. Finally, I invested in salt tablets from Decathlon as an additional preventative measure.
The week before the race, I started taking the salt tablets as directed on the bottle to make sure I could stomach them and also to start off with a higher-than-normal salt concentration. I avoided drinking loads in the week leading up to the race and on the plane. Starting off my adventure with a hangover would not be wise. My plan was to space out the salt suppliments I had evenly throughout the day and hope it did the trick.
It is hard to know exactly how much salt is gained or lost during an ultra. I couldn’t really see what color my urine was nor did I have a lot of salt sweat on my skin. I was drinking 1-2 liters of water every 10k with either a serving of Tailwind or nuun. The food was pre-planned out but could be swapped if I felt thirsty or a bit off. Luckily, I did something right as I was able to maintain my body weight, muscle mass and percent body fat over the 5 days. Some people lost as much as 10kg while most lost 2-3kg. One person even gained weight (I have no idea how!). This is reflection of what they ate and drank over the entire week, not just during the running bits. One person needed an IV after day 4 and another started to exhibit signs of hyponatremia. She quit for the day after a short trip to the ambulance.
We finished the race on a Friday and spent half of Saturday on a bus and half walking around Petra in the midday sun. We also partied hard on Friday and Saturday, celebrating our crazy feat. When I got home on Sunday night, I was exhausted from the ultra, the Jordan heat, the late night parties and the early morning flight. Luckily, I had a visit from the IV Doc booked in as my last defense against my body rebelling against a tough week.
What is the IV Doc?
It is a visiting nurse service that comes to your home, work, gym, etc to administer saline in addition to detoxifying and energizing additives, such as vitamins and amino acids. When I made the appointment in August, I had to complete a short medical history questionnaire and have a screening call with the doctor. The at-home visit was eight hours after I landed from Jordan but I still sent them my flight details just in case I was delayed. The IV Doc confirmed my appointment for an antioxidant IV hydration therapy 24 hours in advance by email too so I wouldn’t forget in my jet lag haze.
My experience
My nurse, Judy, arrived at my home with a suitcase full of goodies. She had saline, liquid vitamins, syringes, and everything else needed for my treatment. She reviewed my medical history, allergies and asked how I was feeling. With my info, she said she wouldn’t be able to give me one specific solution due to my allergy to sulfa drugs but she could give me extra vitamin B with an intramuscular injection. We then called the doctor to confirm my prescription. I actually talked to him too about my allergy and current medications.
Once we got the all clear from the doctor, we set me up on the couch with Bridezillas on the television and a needle in my arm. My husband got Judy and I tea and we chatted for a while about my race, her upcoming wedding, and working for the NHS. After 30 minutes, Judy increased the drip speed as I hadn’t had any ill effects. It took just over an hour for the bag to drain entirely. The time passed quickly though as she was very easy to talk to. Before the appointment, I was wondering what the nurse does during the treatment. Judy said it depends on the person and where they are having the treatment. She said people at work tend to be more tense and formal, while home visits are relaxed.
I had read that some people get the chills during the at-home IV treatments, but I was comfortable the entire time. The needle didn’t bother me and I didn’t have to go to the bathroom during the drip. When the bag was nearly empty, Judy unhooked me, tidied everything up and took all of the waste with her. My husband and I didn’t have to worry about needles in the rubbish, which was a relief. In total, the appointment took about two and a half hours. It was wonderful to have the treatment in my home, rather than having to travel to an office after a grueling week of travel.
Who is this service for?
Judy told me that athletes use The IV Doc before and or after big competitions. Entertainers who have a long gig (such as at a festival) or two performance a day (matinee and evening) have also booked in with her. Obviously, after traveling is a popular choice, as well as after a big night out that results in a hangover. It is something that would have been a game changer during the Wadi Rum Ultra for participants who were struggling a bit (I am going to suggest it to the organizers). My treatment was designed to help me get back to a balanced state by providing immediate hydration. The solution also boosted my immune system and helped increase my oxygen delivery to improve my energy levels and fight fatigue.
The following day, I was back to work and feeling fine. I was still a little stiff but my feet were less swollen and I slept well. It was back to normal life after an incredible experience I will never forget.
Thanks to the The IV Doc for the complementary service. All opinions are honest and my own.
by Mollie Millington | Nov 19, 2018 | health, product review, recovery
The biggest worry people seemed to have about my desert ultra was how I was going to stay hydrated. In actual fact, more people tend to suffer from hyponatremia during these sorts of events than dehydration. Hyponatremia happens when you drink too much water and the salts in your body reach a low concentration. I remember hearing stories of people dying from chugging water for a radio contest or when pledging a fraternity (because they were under age). Careful planning went into the food and supplements I brought with me to Jordan. I chose salty foods, like Lucky Me instant noodles and pretzels. I also brought Tailwind and nuun tablets, both of which provide electrolytes by dissolving the product in your water. Finally, I invested in salt tablets from Decathlon as an additional preventative measure.
The week before the race, I started taking the salt tablets as directed on the bottle to make sure I could stomach them and also to start off with a higher-than-normal salt concentration. I avoided drinking loads in the week leading up to the race and on the plane. Starting off my adventure with a hangover would not be wise. My plan was to space out the salt suppliments I had evenly throughout the day and hope it did the trick.
It is hard to know exactly how much salt is gained or lost during an ultra. I couldn’t really see what color my urine was nor did I have a lot of salt sweat on my skin. I was drinking 1-2 liters of water every 10k with either a serving of Tailwind or nuun. The food was pre-planned out but could be swapped if I felt thirsty or a bit off. Luckily, I did something right as I was able to maintain my body weight, muscle mass and percent body fat over the 5 days. Some people lost as much as 10kg while most lost 2-3kg. One person even gained weight (I have no idea how!). This is reflection of what they ate and drank over the entire week, not just during the running bits. One person needed an IV after day 4 and another started to exhibit signs of hyponatremia. She quit for the day after a short trip to the ambulance.
We finished the race on a Friday and spent half of Saturday on a bus and half walking around Petra in the midday sun. We also partied hard on Friday and Saturday, celebrating our crazy feat. When I got home on Sunday night, I was exhausted from the ultra, the Jordan heat, the late night parties and the early morning flight. Luckily, I had a visit from the IV Doc booked in as my last defense against my body rebelling against a tough week.
What is the IV Doc?
It is a visiting nurse service that comes to your home, work, gym, etc to administer saline in addition to detoxifying and energizing additives, such as vitamins and amino acids. When I made the appointment in August, I had to complete a short medical history questionnaire and have a screening call with the doctor. The at-home visit was eight hours after I landed from Jordan but I still sent them my flight details just in case I was delayed. The IV Doc confirmed my appointment for an antioxidant IV hydration therapy 24 hours in advance by email too so I wouldn’t forget in my jet lag haze.
My experience
My nurse, Judy, arrived at my home with a suitcase full of goodies. She had saline, liquid vitamins, syringes, and everything else needed for my treatment. She reviewed my medical history, allergies and asked how I was feeling. With my info, she said she wouldn’t be able to give me one specific solution due to my allergy to sulfa drugs but she could give me extra vitamin B with an intramuscular injection. We then called the doctor to confirm my prescription. I actually talked to him too about my allergy and current medications.
Once we got the all clear from the doctor, we set me up on the couch with Bridezillas on the television and a needle in my arm. My husband got Judy and I tea and we chatted for a while about my race, her upcoming wedding, and working for the NHS. After 30 minutes, Judy increased the drip speed as I hadn’t had any ill effects. It took just over an hour for the bag to drain entirely. The time passed quickly though as she was very easy to talk to. Before the appointment, I was wondering what the nurse does during the treatment. Judy said it depends on the person and where they are having the treatment. She said people at work tend to be more tense and formal, while home visits are relaxed.
I had read that some people get the chills during the at-home IV treatments, but I was comfortable the entire time. The needle didn’t bother me and I didn’t have to go to the bathroom during the drip. When the bag was nearly empty, Judy unhooked me, tidied everything up and took all of the waste with her. My husband and I didn’t have to worry about needles in the rubbish, which was a relief. In total, the appointment took about two and a half hours. It was wonderful to have the treatment in my home, rather than having to travel to an office after a grueling week of travel.
Who is this service for?
Judy told me that athletes use The IV Doc before and or after big competitions. Entertainers who have a long gig (such as at a festival) or two performance a day (matinee and evening) have also booked in with her. Obviously, after traveling is a popular choice, as well as after a big night out that results in a hangover. It is something that would have been a game changer during the Wadi Rum Ultra for participants who were struggling a bit (I am going to suggest it to the organizers). My treatment was designed to help me get back to a balanced state by providing immediate hydration. The solution also boosted my immune system and helped increase my oxygen delivery to improve my energy levels and fight fatigue.
The following day, I was back to work and feeling fine. I was still a little stiff but my feet were less swollen and I slept well. It was back to normal life after an incredible experience I will never forget.
Thanks to the The IV Doc for the complementary service. All opinions are honest and my own.
by Mollie Millington | Nov 15, 2018 | health, injury, recovery, sponsored post
I wrote this post in the week leading up to NYC Marathon. It gives a good insight into the worries runners have when training no longer takes up most of their time.
Maranoia– paranoia about your health, including but not limited to niggles, aches, pains and cold-like symptoms, in the weeks leading up to a marathon
Since coming back from the Wadi Rum Ultra, my right ankle hasn’t felt right. The range of motion (ROM) was decreased and something inside the joint felt locked and stiff. Many other parts of my body hurt too so I didn’t pay too much attention for the first few days I was back in the UK. Over time, the other aches went away and the blisters on my feet healed (no toe nails have dropped off yet). But my ankle was still off.
I knew only having three weeks between these two big races was a risk. Running across all of the unstable sand made my ankles work harder than usual. My biggest fear is that if I run the NYC Marathon on 4 November, I will do long-term or permanent damage to my ankle. This winter, the plan was to cut back on the miles a bit and spend more time strength training. However, I also wanted to get back to Track Tuesdays with Advent Running. I haven’t been in two months and I miss seeing everyone and working hard. Hopefully my performance will not have suffered by the time I make it back.
Luckily for me, osteopath consultations are covered under my Simplyhealth active plan. The team at Function360 have a few osteopaths on site, so I booked in for an hour long appointment with Victor. He had seen me prior to Wadi RUm Ultra for a pain I had in my neck (another case of maranoia). As we already had a rapport and he knew a bit about my 4×4 Challenge, I felt safe in his hands. I also know that the Function360 team supports their clients’ goals. If I said I definitely wanted to run NYC Marathon, Victor would make it happen.
We began with a chat about what the pain was, where it was, and how it felt. He then observed me moving a few different ways (on my toes, on my heels, bending knees, etc) to see how my ROM and flexibility was on my right vs left side. He then had me sit on the table and palpated my feet, ankles and calves. By observing what points were painful for me and how ankles and feet felt under his touch, his detective work continued. He determined I had a strain and possibly sprain on the inside of my right ankle. As treatment, he spent some time massaging around my medial mallelous, and also on my calves (sometimes tight calves can cause pain in the feet) to help relieve the pain. Victor moved my right leg and foot around to encourage lymph drainage and inserted about five acupuncture needles in my ankle to help address the pain. The last step of my treatment was taping the inside of my right leg from my ankle to mid-calf with a single piece of kinesiology tape. I had always thought taping was a placebo affect, but Victor told me that this study showed that kinesology tape helped promote lymphatic drainage. The tape stayed in place for three days.
Victor recommended active recovery that was low impact, such as swimming or cycling. He also wanted me to do some ankle strengthening exercises to help loosen the joint and promote strength. I only went swimming once, combining walking the water with a doggie paddle as I didn’t want to get my hair wet (but it did anyways). I also did a yoga class, some slow dog walks, taught indoor cycling once, and lead a beginner’s 5K before work one day at a 10 min/mile pace.
A week after my initial visit, my ankle ROM had improved but it still wasn’t feeling 100%. I booked a 30 minute appointment to follow up with Victor. We chatted briefly about what I had been doing to recovery since we last met and how the ankle was feeling. He again observed me walking and stretching in various ways before manipulating my foot and ankle to find the source of the pain. Using massage wax, he used manual therapy on the tenderest areas. He also performed some traction on my ankles.
At this point I was really torn. Victor confirmed there was still a strain (ligaments) and/or sprain (tendon) in my right ankle. The process takes 21 days to heal so I technically would have enough time to be ready for the NYC Marathon. On the other hand, working too hard during the race (like for a PB) so soon after injury could make the complete recovery process take longer. Victor said the decision was up to me as there was a chance I would be better. Again, he recommended low impact activities and that I invest in an ankle brace if I was going to run the marathon for additional support. My ankle feel fine running unless it moves left and right, which might happen during the race as I avoid water bottles and other runners on the road. Luckily, I know I have medical care available if I do decide to run as my active plan runs for a full year and covers physiotherapy, osteopathy, acupuncture, and more.
There is a chance my travel insurance will reimburse my trip after receiving a letter from Victor, who is a member of the General Osteopathic Council, explaining I am not fit to travel. I have been doing some soul searching to decide what I should do. This trip is a package deal with a tour company, so I won’t get a refund from them, not would I be eligible to defer my place to next year. I am working hard to complete all of the World Marathon Majors but my Chicago race last year was a horrible time due to injuries. I wanted NYC to be a PB.
Update #1: I was able to run the entire NYC Marathon. A full review of the race is forthcoming here on the blog. Luckily, my ankle didn’t bother me at all. Instead, I ended up stopping to use the loo five times. It wasn’t a PB race but not my worst either. I am back to light running this week and look forward to getting that PB in 2019.
Update #2: After teaching spin class Monday night, going to track Tuesday, and then leading a run club Wednesday morning, my ankle was a bit tender to the touch. I was able to book an appointment last night with Victor who said I need a longer break from running. He also taped my ankle and gave me isometric exercises to do. Someone please hold me accountable on these as I am eager to run again!
Have you ever been in a similar situation? What did you do? Leave a comment below and let me know.
Thanks to Simplyhealth for sponsoring my 4×4 Challenge. NYC Marathon is the last race in the set.
Recent Comments