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Category: Half-Ironman 2020

Training blog for Immortal Half 2020 in Stourhead.

Sticking to the Plan (Not!)

Sticking to the Plan (Not!)
Posted in Half-Ironman 2020Leave a Comment on Sticking to the Plan (Not!)

Return to Running The biggest downside this last 10 days has been not sticking to the plan of cycling and swimming more. A long weekend away to Scotland for a wedding scuppered most of my training days so I only completed the achilles rehab and even then was using just my body weight. However I […]

Sticking to the Plan (Not!) Read More
Posted on 24 August 201925 August 2019 By James Cato

Achilles Rehab

Achilles Rehab
Posted in Half-Ironman 2020Leave a Comment on Achilles Rehab

Achilles On Monday I completed what will probably be my last run for the next few weeks while I’m working on my achilles. A quick 5km run along the flat Thames Path and what turned out to be my best 5km time since 2015! But I’ll be taking this as an opportunity to concentrate on […]

Achilles Rehab Read More
Posted on 14 August 201914 August 2019 By James Cato

New Challenge

New Challenge
Posted in Half-Ironman 20202 Comments on New Challenge

Immortal Half 2020, Stourhead So about 3 weeks ago my best mate Steve sent me a short message just after 10pm, it simply said “You up?”.  About 48 hours later I was in receipt of an email from Race-Nation confirming my entry into the Immortal Half 2020! What is the Immortal Half? Well it’s a […]

New Challenge Read More
Posted on 7 August 201914 August 2019 By James Cato

What’s Happening?

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The benefit of addressing an injury at the earlies The benefit of addressing an injury at the earliest signs you notice it can't be overstated!

About 18 days ago there were the first signs of an Achilles issue - stiffness in the morning, pain at the start of running that eased off once warm and tenderness when squeezing the tendon.

10 days ago I stopped running and started the eccentric calf raise rehab protocol.

Yesterday I ran again, just a 5km Park Run, but it was pain free and no signs of tenderness during, after or since.

Having dealt with numerous patients suffering Achilles tendon pain the easiest way to estimate how long it will take to heal is to simply look at how long it's been since you first noticed a problem. To many athletes, especially runners, don't address issues like this until it actually stops them from running.

By dealing with pain at the first signs you'll miss less training and ultimately improve your performance in the long run.

#halfironman #achillestendinopathy #achillestendonitis #running #runninginjury #eccentrictraining #earlyintervention #performance #sportsrehab #sportstherapy #sportstherapist #sportsinjury #sportsinjuryclinic #fitness #parkrun #dansonpark #dansonparkrun
Achilles tendinopathy rehab begins. Training has Achilles tendinopathy rehab begins.

Training has started for a half-Ironman next May and soon picked up the first little niggle! 
Eccentric calf raises are a well documented tool for dealing with an Achilles tendinopathy.

Check out the training blog here: https://quickrsports.co.uk/category/training/half-ironman-2020

#halfironman #halfironmantraining #achillestendonitis #achillestendinopathy #running #runninginjury #eccentrictraining
Foam rolling for lower body. Read our foam rolling Foam rolling for lower body. Read our foam rolling guide in previous post. 
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#sportstherapy #sportstherapist #sportsmassage #run #runner #fitness #gym
Foam rolling guide 1. If you find your foam roller Foam rolling guide
1. If you find your foam roller is too 😩 hard, you can place a towel on it to make it softer.

2. You can use a foam roller after 🏋️‍♀️workout or after a 🧘‍♀️warm up.

3. If you are feeling sore after foam rolling, leave it for 24-48h before you roll again.

4. Foam rolling time  is usually ⏱ 1-3 min per area. There are two ways how to foam roll. Dynamic- rolling up and down the area. Static- find tight(sore) spot and hold it for 30 seconds and move back to dynamic rolling. You should feel how pain is reducing in that area while you hold.

5. Remember to breath 🗣while you foam roll especially if it’s painful at some parts, that will help to relax muscle.

P.S Next week we will post videos for lower body foam rolling. Keep an eye on us.
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