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Nordic Walking is a superb exercise for all

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February 4, 2012 By Leave a Comment

Nordic Walking is becoming a very popular form of exercise and suitable for any age group or ability.

Originating in Finland, Nordic Walking started it’s existence as an endurance technique used by cross country skiers to allow them to train in the

Leki Nordic Walking poles

Leki Nordic Walking poles from Simply Hike

summer months.

Recent developments in materials and construction of walking poles revolutionised the technique and in the late 1990′s Nordic Walking was born, becoming a popular exercise regime for many.

Utilising our normal walking motion, Nordic Walking is much less stressful to the joints of the knees, hips and lower back than jogging or running.  When this walking motion is combined with the use of the poles, about 80% of the body’s muscles are exercised.

Nordic Walking is an excellent way to lose weight, 1 hour of brisk Nordic Walking can burn around 350 – 400 calories, double that of jogging and like all exercise, increases heart and lung function.

For all the family

Because Nordic Walking is suitable for all ages and abilities, it is a wonderful fun way for a family to keep fit and enjoy the great British outdoors together.

Nordic walking poles are easily adjustable, so lend themselves very well to introducing fitness to younger members of the family.

Inexpensive
The only equipment required for Nordic Walking, is a good pair of shock absorbing walking poles and suitable trainers or walking shoes. As long as appropriate clothing is worn, this sport can be undertaken anywhere, at any time of year by all ages and abilities.

Leki Nordic Walking Poles

Leki poles are renowned for their quality and durability and can be purchased securely via our affiliate link with Simply Hike.

The embedded video below shows the basic way to Nordic Walk, as well as some very useful information on pole adjustment.

Many videos show people striding out way past their normal range…we don’t advise this because;

  • Too wide a stride results in a hard heel strike which transmits shock to the knee, hip and spine.
  • The resting leg is often hyper extended, which means the knee joint is being locked backwards, resulting in excessive cartilage wear.

We advise a relaxed walking stance such as that adopted by Nate in the video, keeping the knees soft and slightly flexed.

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Lyme Disease from Ticks on the increase

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January 25, 2012 By

According to new research from the University of Bristol, ticks infected with the bacteria that cause Lyme disease may be considerably more prevalent in the UK than expected.

Lyme disease is caused by the bacterium Borrelia burgdorferi. Transmitted by ticks, this is a debilitating chronic infection which affects a number of animals including humans and dogs.

Ticks are parasites which live on animals such as deer and sheep, they feed by sucking blood from their host and are often transferred from host to host in long grass and bracken rich areas.

Initially ticks are no bigger than a poppy seed and can be quite difficult to see, once they have sucked blood from their host, they can enlarge to become

Ticks at various stages

Ticks at various stages

about the size of a pea. Ticks will gladly attach themselves to dogs and humans and whilst feeding, can transfer the Lyme Disease bacterium to the blood stream.

Clinical signs in humans include a characteristic circular red rash that spreads from the site of the tick bite, followed by a flu-like condition.  In dogs, the symptoms can be much more vague and difficult to diagnose.

If untreated, the disease progresses to neurological problems and arthritis; chronic forms of the disease can last for many years.

While only occasionally affecting humans, reported cases in the UK are thought to have increased more than fourfold since the beginning of the century – from 0.38 per 100,000 in 2000 to 1.79 per 100,000 in 2009.  In 2010 there were 953 reported cases in England and Wales but the level of under-reporting is likely to be considerable.

To obtain a clearer picture of the prevalence of infected ticks, Faith Smith of Bristol’s School of Biological Sciences and colleagues recruited vets across England, Scotland and Wales to examine dogs selected at random as they visited veterinary practices.  Since pet dogs largely share the same environment and visit the same outdoor areas as their owners, exposure to infected ticks in dogs is likely to provide an index for corresponding risks to humans.

Of 3,534 dogs inspected between March and October 2009, 14.9 per cent had ticks.  Of the samples that could be tested, 17 were positive for the Borrelia bacteria.  Hence, 2.3 per cent of ticks were infected.  Therefore, the prevalence of infected ticks on dogs is 0.5 per cent, or 481 infected ticks per 100,000 dogs.  This suggests that the prevalence of Borrelia in the UK tick population is considerably higher than previously thought.

More information

Full research article 
Lyme Disesase – NHS Choices information on Lyme Disease

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Cycle safe in ice and snow

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October 29, 2011 By

Icy ground and snow can be extremely hazardous for cyclists so changing to winter tyres can allow you to enjoy your sport or continue to cycle to and from work.

The Sportsphysio.com is keen to ensure cyclists stay safe this winter and there are many products on the market now which allow us to carry on our normal activity with a little more confidence in icy weather.

Ice and snow grip overshoes provide those on foot with extra traction and this technology is also available to cyclists.

We have selected the Schwalbe ice and snow tyre range in conjuction with a major cycle equipment supplier to help our cyclists stay on two wheels this winter.

Schwalbe winter cycle tyre range

Schwalbe winter cycle tyre range

With the Ice Spiker Kevlar rigid tyre you’re properly prepared for the extreme Winter riding. 304 specially long spikes offer maximum purchase on snow and ice.

The Ice Spiker Pro Performance Folding MTB Tyre has 361 spikes.  Again, this Kevlar tyre bites firmly into icy roads. The tungsten carbide core of each spike is clad in weight-saving aluminium. The scales stop at 695g, yet the tyre remains agile and sporty for extreme winter cycling.

Schwalbe Snow Stud Performance Kevlar Rigid MTB Tyres are suitable for extreme weather use when ice is a possibility! For many of us who live in more temperate regions, the likelihood of a midday thaw followed by an overnight freeze means that ice may be frequently encountered.
   
Whether off-road or on-road this is where studs come into their own. They are not failsafe, and you still need to treat ice with due respect, but studs do offer a big improvement in control to the extent that you can easily be lulled into a false sense of security, only to slip straight onto your backside soon after stepping off the bike.

Studs are available as off-road tyres with wide spaced lugs, or on road tyres with a much closer spaced tread. It should be noted that compared to regular tyres, there is increased rolling resistance (making pedalling harder), and the studs can be pretty noisy on bare roads.

In climates where snow and ice persist through the winter, riders would tend to use studs or spikes throughout the season, whereas in regions such as the UK where ice is a more sporadic event, a quick change of tyres or even better a spare set of wheels made up ready seems to be the more efficient approach.

Are Spikes legal?

In some countries spiked car tyres are illegal, because they damage the road surface. Bicycle tyre spikes are not a problem. The spikes work best on ice when running at minimum pressure, whilst at maximum pressure the tyres can be ridden on ice-free roads with minimal road noise. In order to ensure that spikes are permanently fixed, tyres should be run in for about 40km on asphalt, while avoiding any fast acceleration or heavy braking.

About Schwalbe MTB Off-Road Tyres

These tyres are for mountain bikes and intended primarily for off road use, the knobbly patterns provide grip when steering and traction when applying power to the pedals. There is usually a tyre to suit the conditions in which you are riding, so the right choice is important.

On dry days a narrow tyre with a smoother central tread can be used, but on a wet day a wider tyre with a deeper knobbly tread pattern is essential or you could be the one in contact with the mud.

About the Schwalbe brand

For over 70 years Schwalbe have dominated the two wheeled tyre industry in Germany and Europe, being voted best MTB tyre brand in Germany for the past two years.

Schwalbe have continued to design and manufacture some of the finest bicycle tyres available. Schwalbe’s success is due in part to the effort it makes in product development from lab tests at the manufacturing facility to the hardest proving grounds of all, professional cycle racing.

‘Team Gerolsteiner’ achieved a very creditable 7th place overall in the 2004 Tour de France and the unique performance of team captain Davide Rebellin winning three major classic races back to back using Schwalbe tyre. Other notable succeses include Normann Stadler winning the infamous Ironman triathlon in Hawaii, riding Schwalbe Stelvio tyres.

View or purchase the full range of Schwalbe winter cycle tyres.

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Walking safe in ice and snow

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October 29, 2011 By

These incredibly useful ice grips make all the difference between carrying on as normal or being a slave to the British weather.

Injuries last year from falls on snow and ice ranged from sprained wrists and ankles to fractured collar bones and hips, some a minor inconvenience

Due North Ice and Snow grips

Simple and effective Due North Ice and Snow grips

whilst others involved major surgery and permanent disability.

We obtained our ice grippers a couple of years ago and have been singing their praises ever since, but by the time snow and ice arrived in November last year, many places sold out within a week or two.

This year, we are reminding people to get their orders in now, as many manufacturers and retailers are expecting another hard winter and high demand.

You can carry on with your outdoor activity, shopping and walking the dogs with much more confidence.

How do they work

A simple but strong rubber overshoe stretches around the sole of your shoe or boot.  This device has small tungsten carbide spikes embedded in the forefoot and heel region which grab into the snow and ice allowing us to walk about as if the surface was dry.

There are many types on the market, some with a coiled spring under the sole and some with spikes.  After testing these, we have to say that in our region where black ice and snow are regularly present together, the spike variety offers the best traction on both surfaces.

The ease with which they can be used also means that they can be easily removed when entering shops and buildings where the spikes would damage the floor.

Where to get them

The Sportsphysio.com is now offering Due North Traction Aids ice and snow grips by secure online order via our affiliation with a major reputable outdoor gear supplier.

These simple to fit ice and snow overshoes provide instant grip to any footwear in ice and snow. (Must have a reasonably wide, low heel to work effectively).

We chose the Due North range because they are simple to use at a very reasonable price.  They are also the only range we have found to date that offer spare replacement tungsten carbide spikes should you lose or damage one.

Buy now

 

 

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Back care in schools

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October 20, 2011 By

School children and their teachers have been the focus of this year’s BackCare Awareness Week 2011.

Schoolchildren and their teacher reading in primary class

Young backs are being damaged by overweight schoolbags and badly designed chairs, while thousands of nursery, infant and primary school teachers are suffering in silence from back problems.

If you would like to be part of this exciting campaign, the BackCare website has more information and teachers packs. 

School bags

BackCare Active Backpacks

Buy online from BackCare

Carrying overweight school bags and badly designed backpacks is leading to arise in back problems among young people.  These range from mechanical back pain to the more serious Scoliosis.

Young peoples spines are actively growing and at this crucial sage in their development, it is important to consider what they are carrying on a day to day basis.

BackCare have a range of specially developed Active Backpacks which help spread the load

School chairs

As practitioners, we are seeing more and more people with back problems related to school seating and whilst we appreciate that cost and durability is paramount, the design of many school chairs is unsuitable for their purpose.

Carlisle Business Supplies - School seating

A full range of school seating for all ages is available from Carlisle Business Supplies

Seats that slope backwards force students to bend too far forward to reach the desk.  Students are forced to swing on the front legs of the chair to make it tip forward or perch themselves uncomfortably on the edge of the seat.

Teachers, especially of the younger age groups often sit on the smaller chairs to bring themselves to the same level as the children.  This results in back injury and conditions such as Trochanteric Bursitis.

Make sure your school’s ergonomic assessments include these teachers.

Special tamper proof workstation chairs are available for use in schools and have been specifically designed and tailored to suit all school age groups.

Make sure your school takes professional advice on the type of chairs they use, The Sportsphysio staff are available to do this and we have teamed up with Carlisle Business Supplies who have a great range of chairs for students of all ages, including tamper proof workstation seating.

Their very helpful staff will be happy to discuss your requirements.

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Carlisle to hold first Healthy City Week

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October 12, 2011 By

Carlisle is to hold its first Healthy City Week featuring activities, health advice and discounts for fitness events.

Circuits, spinning, zumba, pilates, bums & tums etc. Only £1 per class at The Sands Centre

Circuits, spinning, zumba, pilates, bums & tums etc. Only £1 per class at The Sands Centre

The aim of the week, between 17th and 23rd October 2011, is to promote Carlisle as a Healthy City and improve the health and wellbeing of the people in the area.

Carlisle became a World Health Organisation Healthy City in 2009. 

For full details of what’s happening during the week visit www.carlisle.gov.uk/healthycity    

When booking or turning up at sessions please quote “healthy city” to receive your discount or free session.

Children must be accompanied by a responsible adult.

 

 

 

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High Sheriff on her bike for charity

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September 5, 2011 By

This autumn sees the launch of a very special cycling event in Cumbria – The Jennings Rivers Ride.

Cumbria’s current high Sheriff, Iona Frost-Pennington will be taking part on Sunday 18th September, in aid of the Cumbria High Sheriff’s Crimebeat Fund.

High Sheriff of Cumbria Iona Frost-Pennington in training. (Pic Tom Kay)

High Sheriff of Cumbria Iona Frost-Pennington in training.


Crimebeat Fund

The High Sheriff’s Crimebeat Fund was established by Adam Naylor (High Sheriff 2005/6) and Robin Burgess (2006/7).

This Cumbria based fund has shared objectives with the National Crimebeat Fund – ‘The Youth Crime Prevention Charity of the High Sheriff’s Association of England and Wales’.

The primary purpose is to support young people in danger of becoming involved in the youth justice system and its initial funding came from the residue left in the Cumbria Crimebeat fund that had been dormant for a number of years.

It was the hope of the founder High Sherrif’s that additional funds would be raised by them and their successors so that regular grants could be made in Cumbria.

By the end of March 2010 the fund has awarded grants totalling £11,500 and by doing so has supported 18 projects, 2,861 young people and volunteers.

For those who would like to support our High Sherrif, a Just Giving page has been set up for online donations.

The Jennings Rivers Ride

It’s a series of three bike rides starting and finishing in Keswick and following the route of the devastating floods of 2009.

The reason these rides are special is, unlike other cycle sportives, these have been organised by a local charity – Cumbria Community Foundation – and the entrance fee will raise money for good Cumbrian causes.

If that wasn’t enough, it is a chance for entrants to get sponsors to raise money for any other charity that is close to their heart. Everyone’s a winner!

There are three rides on 18 September 2011:

You can choose from The Family Ride, an all inclusive event that challenges youngsters (and their parents / guardians) to ride a distance of just over eight miles through the beautiful north lakes and taking in the rebuilt Newlands Beck Bridge. 

The Middle Distance Event is great for anyone looking for a testing but achievable cycling challenge. The route will appeal to both cycling novices (with some preparation) and experienced riders alike.  You’ll cycle close to 40 miles along lovely roads in the lakes, heading out towards Cockermouth, crossing the Ouse Bridge and returning via the rebuilt Lorton Bridge and finishing with a climb over Whinlatter Pass.

The Big Day Out Ride aims to challenge the more experienced rider and heads all the way out to the Irish Sea at Workington via Cockermouth.  If that was not already enough, riders return to Keswick via Honister, Newlands and Whinlatter passes to complete an epic ride of over 85 miles – although with those hills it is sure to feel more like a hundred!
It’s £10 for The Family Ride and £25 for both The Middle Distance Event and The Big Day Out Ride. The routes will be well signposted, marshalled and supported with feeding stations. Book online at www.cumbriafoundation.org or call: 01900 825760.

If you don’t fancy getting on your bike for a good cause, come and have a great day out in Keswick as Cumbria Community Foundation is also organising a Family Fun Day on Fitz Park on 18 September 2011.

More information

Cumbria Community Foundation
Dovenby Hall
Dovenby
Cockermouth
Cumbria
CA13 0PN
Telephone 01900 825760
Email nicola@cumbriafoundation.org

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Arctic Circle race for DebRA

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August 15, 2011 By

In March 2012, Duncan Griggs and Marcus Judd are taking part in the Arctic Circle Race, which is held in Greenland.

The ACR cross country ski race is one of the top 10 most difficult endurance challenges in the World and they have been training for 5 months now, recently completed a roller ski around the Kielder Reservoir which was 26 miles in total.

Arctic Circle Race in Greenland

One of the toughest endurance events in the world

The Arctic Circle Race is 100 miles over three days in freezing temperatures with daily ascents of at least 2000 feet and only one or two skiers form the UK attempt the challenge each year.

Marcus and Duncan are using the trip to raise money for the charity DebRA who support patients with Epidermolysis Bullosa (EB) and their carer’s.

Epidermolysis Bullosa is a terrible disease that causes the skin to blister and then shear off at the slightest friction.  It affects individuals from birth, causing much pain and suffering, especially infants and children.

DebRA is a highly specialised charity that works with the NHS to tailor medical care specifically for EB patients.

It goes without saying that these two gentlemen are looking for your support in the form of sponsorship and any donation will be much appreciated.

Donations can be made via the Just Giving website

More Information

Support Duncan Griggs and Marcus Judd in their Arctic Circle Race for DebRA.

ACR - Find out more about one of the Worlds’ most difficult endurance challenges.

DebRA - DebRA is the national charity working on behalf of people in the UK with the genetic skin blistering condition Epidermolysis Bullosa (EB). This site is your first port of call for reliable information on EB whether you or your child has EB, you want to support the charity, or you simply want to find out more.

 
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The BIG 2012 back pain competition

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August 11, 2011 By

Free tickets for our readers…and the chance to win BIG!

Taking place on 24-25 February, The Back Pain Show 2012 will once again return to London’s Olympia, and will provide back pain sufferers with the largest range of life changing ideas, services, products and information on the latest treatment developments, at one place, in one time.

Back Pain Expo 2012 Banner

And in celebration of the new dates, new ideas, new products, new experts and new techniques, that will be bursting out of the aisles, The Back Pain Show 2012 have put together a competition and want to give you, our readers the opportunity to win a range of ten top prizes (worth over £2500)!

The BIG prizes are;

  • MediFlow | Waterbase Pillow
  • Humanframeworks | Acuball Kit
  • Status Seating | Cpod Task Chair
  • SMC | Back Magic Device
  • Starbalm | Collection of Pain Relief Products
  • Nuga Best | NM-80 Tourmanium
  • Heat Mat Pro Massagers | Power Fingers Power Massager
  • Oakdale | Inada Massage Chair
  • BackJoy | Core Back Support & Pain Relief
  • Casada | Maxiwell Massage Cushion

To enter the competition and to find about more about the prizes, simply visit the Backshow Expo website and you could be one of the ten BIG winners of 2012!

Free Back Pain Expo Tickets

Our readers also qualify for FREE Tickets…all you need to do is click on the link below, enter your details and print off your personalised ticket.

Forward this link to your family and friends so that they can take part too.

Readers’ Free Back Pain Expo Tickets

More information

Visit the Back Pain Show website

See you at the show!

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