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April News

from Catherine Chambers Physiotherapy and Pilates
April is here and with it came the icy evening air. It makes it a little harder to get up and out of bed in the mornings, especially if there is training that needs to happen.
With this time of year comes some special public holidays, allowing for some time to recuperate and have some family time or perhaps a holiday out of town. 
You must all be looking forward to the long Easter weekend coming up!
Also, good luck to those of you running the Two Oceans this year.
Have a look at the fun Easter DIY further down in the body of the newsletter.

This time of year also brings the magnificent Autumn sunsets and snug evenings. Enjoy the change of colours and the change of season!
Two Oceans Marathon

To those of you who are gearing up for the Two Oceans Marathon this coming Saturday, we hope that your training has gone well and that you are feeling ready. Remember; a pre-race massage can promote muscles to work at their optimum on race day and prevent injury. A post-race massage, can speed up the recovery and prepare the muscles for your next run. Give us a call to book your massage now! 
Achilles Tendinopathy & 'runners knee'

With increased training, for races and/or events, comes the risk of injury. Seeing as a lot of you are training for Two Oceans, we will have a look below at two of the most common running injuries - Achilles Tendinopathy and 'runners knee'.

Achilles Tendinopathy presents as pain at the back of the heel along the Achilles tendon and into the calf. This starts because either your shoes are pressing too hard on your tendon, rubbing it and making it aggravated; or with a sudden increase in training the tendon becomes aggravated. This can be treated with soft tissue release, strengthening exercises - eccentric loading, strapping, orthotics or heel-raises, and resting from the aggravating activity, or changing your shoes. An assessment with one of the Physios will help determine the optimum treatment plan for you.
Read more about Achilles Tendinopathy here:

https://www.tandfonline.com/doi/full/10.1080/10669817.2018.1470302

'Runners knee' is an umbrella term for 'pain at the front of your knee'. This normally starts because of a sudden increase in training that your core muscles don't have the strength or endurance to cope with yet. This results in a little more force going through the knee than is necessary. Normally this is due to weak gluteus muscles and a poor running form. We can help treat this with exercises to strengthen the weak muscles and soft tissue release to loosen the tight muscles. We can also strap your knee cap to off-load the front of the knee.

Generally, pacing one's training programme and including strengthening exercises and stretching exercises inbetween your training sessions and having rest days, can help avoid injuries.

Happy training!
Egghead Planters - Easter DIY
Looking for something fun for you and your kids to make this Easter?
Choose some googly eyes from the toy store and stick them on some empty egg shells (colors vary). Fill the empty eggs with a bit of soil and add your sprout and/or herb seedlings - place in a sunny spot and keep the soil moist. 
Watch your Eggheads grow their hair and enjoy the process!
Happy Easter, from all of us at Catherine Chambers Physiotherapy & Pilates.
Pilates 

Tweens - Our Tweens Pilates class is held every Friday morning, from 6:30 to 7:00, with the exception of this week (Good Friday). It is a great class to include into the busy programme of the tweens, to help with their body awareness. The classes are held termly. If you are interested to find out more about the classes, give us a call and we will pass on any further information. 

Adults - We are re-starting our Beginners class on a Wednesday evening, 18:30 - 19:30, from the beginning of May. This is in addition to our regular classes as it may well suit your working hours. If interested in joining and/or wanting to swop from your current class time, give us a call or pop us an email and we can see if we can accommodate the change.

See our Pilates timetable here: http://healthjunction.co.za/timetable/
The Physio's and their holidays
Cathy and her family spent a few days in beautiful Brenton on Sea. They took advantage of the overcast and sunny weather, doing activities on the beach depending on what the weather brought in... flying kites, cycling, running and playing beach bats. 
Gen, on the other hand, temporarily bid farewell to the warm-ish weather and went skiing in Switzerland for a few days. It was her first time and she absolutely loved it! 
"You can't go back and change the beginning,
but you can start where you are and change the ending."
C.S. Lewis
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Catherine Chambers Physiotherapy & Pilates
29 Derry street, Vredehoek
Cape Town, WC 8001
South Africa
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Catherine Chambers Physiotherapy & Pilates · 29 Derry street · Vredehoek · Cape Town, Wc 8001 · South Africa

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