Why "prehab" is as important as rehab

“Prehab” is a term we use a lot at True Motion, but what is it and why do we practice it?

Prehab or pre-habilitation is about avoiding future pain or injury. It comes from the idea that our bodies may harbour areas of weakness that we are not aware of, or factors that predispose us to injury, and finding out about them in advance of actually being in pain means we can take steps to correct or build strength where necessary - and therefore be more likely to avoid pain or injury in the future.

At True Motion, we build prehab into our treatment, meaning that, as well as treating you for the condition you’ve come to see us for, we also look for areas of weakness that may predispose you to an injury in the future. By looking in detail at the way the body moves, we can highlight areas in which you may be more predisposed to an injury or problem, and then take steps to avoid it.

This idea of areas of weakness we’re not aware of is often referred to as the “silent injury”. Our body may have become used to moving in a certain way that may pre-dispose it to injury, but we’re not in pain so we might not notice.

Then one day, we hurt our ankle, knee or back and it feels like the injury has come from nowhere - when in fact, we may have been harbouring pre-disposing factors for some time, possibly a long time.

We want to point out though that the goals of prehab are different from trying to achieve an objective “ideal posture” or range of physical movements - that’s not what we believe or practice at True Motion. Rather, we believe that each body is unique and each individual has different requirements. It’s about looking at every patient as an individual, understanding their circumstances and taking action from there.

To make an appointment with us or find out more, call us on 020 7118 0422 or visit www.truemotionclinic.co.uk

Walking the Himalayas for Autism

This is a blog post by one of our Senior Physiotherapists, Alex Conty

My name is Alex Conty, I work as a physiotherapist here at True Motion. 

Starting in March 2017, I will be walking the length of the Nepalese Himalayas to raise £100,000 for children affected by autism both in Nepal and the UK. 

During this expedition, I will be walking 1700km over 120 days via the high level route of the Great Himalaya Trail, the longest and highest trail in the world.

I fly out to Nepal on 6th March, spend time in Kathmandu from 7th-15th March, including celebrating Holi festival. On 15th March, I travel to Taplejung in the east of Nepal and from there I trek to reach Kanchenjunga base camp - which is where the real expedition begins! 

From there, I will cross two passes over 6000 meters and twenty more between 5000 and 6000 meters high, visiting ten regions en route, from the regularly trekked Everest and Annapurna to the remote areas of Dolpo and Makalu Barun.

My aims are to:

  • Raise £100,000 for children affected by autism in Nepal and the UK
  • Educate people along the way to recognise the signs of autism amongst Nepalese communities
  • Promote awareness of autism in Nepal and the UK

I’m honoured to have secured the support of Sir Ranulph Fiennes as patron of my charity expedition. But I’m relying on donations to meet my fundraising goal.

Please DONATE if you can and let’s change the life of many children in Nepal and the UK for the better.

Full details of my challenge on www.himalayasforautism.org.uk

Follow me and my adventure on the expedition Facebook page - Please LIKE, FOLLOW and SHARE if you wish to see updates, photos and videos of what is going to be an amazing adventure https://www.facebook.com/himalayasforautism/

Thank you very much for your help and for your generosity, together we can make a difference.

Alex Conty, Senior Physiotherapist, True Motion

Q&A with Francesco, after completing the 2016 London Marathon

True Motion's Principal Physiotherapist and Osteopath, Francesco Contiero recently competed in his first ever marathon for charity. He completed the London Marathon on Sunday in under four hours and has been raising funds for Cancer Research UK - you can still donate here.

Congratulations Francesco, how do you feel and what was the best part?

I feel great! It was an unbelievable experience. The best part? The crowd was AMAZING. I mean, it was 42km of cheering and clapping! At the 20th mile I suddenly had to pull on the side due to a hamstring cramp, which luckily resolved itself in just a few seconds. The crowd standing on the sides kept supporting me and gave me the right motivation to start running again. It felt amazing. Painful, yes, but amazing!

What was your training regime like with your busy work schedule?

Since January, I trained using a schedule; I alternated long runs (usually early mornings), interval training and recovery jogs with weight training. Like many other runners, I experienced some soreness on the way. Back in February, I developed tendinitis on the side of my knee (inflammation to a tendon), and had to take some time off from training and self prescribe rehabilitation exercises. With the help of some colleagues for bodywork and training I was able to pull out of it. Such a relief to finish the 26.2 miles without any injury pain.

Early morning run

Early morning run

What did you do straight after, cold beer or hot coffee?

As all the Londoners have noticed, it was pretty cold on Sunday. So I have to say hot coffee straight after, but of course a nice beer in the evening!

What are your post marathon tips to prevent injury?

Generally speaking, after a run like this, a few days of soreness is perfectly normal. Best practice will be gentle walking and rest from strenuous exercise for a couple of days, as well as drinking lots of fluids. If during the race you picked up an injury then again rest and gentle stretches for a few days will be able to help in most cases, if this is not the case then do see a professional. It is likely that a few osteopathy or physiotherapy session can resolve it, without the need for further investigation. Furthermore, seeking a therapist’s advice will help you understand why it happened, tailoring not only the rehabilitation, but also the training for the next event.

How can people keep up the momentum after a marathon?

I believe setting short term goals are the best way to do this. I personally try to have a goal in mind for every 4/6 months. This gives me the time to train as I’d like, allowing me to adapt this to London's busy lifestyle. I am going to try to do another marathon next year, so why not starting training now? Well, maybe next week...

True Motion would be delighted to help you with any post-event pain or injuries, and we can also prepare you for your next marathon or sporting event. We are the perfect team of highly qualified Physiotherapists and Osteopaths, each with our mix of skills and specialties including sports medicine, acupuncture, rehabilitation and management of chronic conditions. We also have a running clinic - where we observe, assess and put together a bespoke treatment and training plan. Be sure to like and follow us on Facebook and Twitter and sign up for our newsletter to stay tuned for regular offers, tips, and more.