Sporting Feetures

FREE MAGAZINE FOR SPORTING FEET CUSTOMERS

ISSUE 1

feetures SPORTING

free

IN this issue

injury prevention

in-depth features from Flawless Physio and Physio4Life

running advice

10 top tips to get you started

directory

local clubs and professionals to help you stay active

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SPORTING FEETURES

OUR LOCATIONS

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PUTNEY 3 Lacy Road, Putney, SW15 1NH Tel: 020 8780 0558

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www.sporting-feet.com @sportingfeet

Welcome Welcome to the first edition of Sporting Feetures. This is a new free magazine for all Sporting Feet customers. In here you’ll find some great articles on how to stay active and injury free.

From simple advice on how to start running through to information on common injuries and how to prevent them.

Also there is interesting content on some of the products we sell at Sporting Feet such as our Ascent school shoes and our range of custom insoles.

Also if you want to join a sports club or find a local physio or other specialist check out our directory pages towards the back of this magazine.

Thanks for being a customer of ours and we hope you enjoy this magazine!

Kind regards, Sporting Feet team

@sportingfeet All rights reserved. No part of this publication may be reproduced without the prior permission of Sporting Feet.

We have endeavoured to ensure information is up to date and accurate but cannot accept any responsibility for it.

Tell your friends about us!

If you have friends or family who could benefit from our services please continue to spread the word about Sporting Feet. Thank you!

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3

The right shoe for the right sport All trainers are the same right? No! Wrong! Sports shoes nowadays are designed for the specific demands of each sport.

So you can choose shoes which help you perform better and reduce the chance of injury.

Running Three to five times your body weight goes through the shoe every time you plant your foot. Running shoes have good cushioning to help absorb this impact and help protect your muscles, joints and ligaments. A gait analysis and foot scan will tell you the right size, fit and level of support you need. About 70% of people ‘overpronate’ or roll in excessively when they run so shoes are built to help reduce this. Road running shoes are also great for walking in too.

Trail running shoes are more robust with a more pronounced grip to help you gain traction on muddy/ uneven surfaces. Many runners have road shoes and a pair of trail shoes for their winter running. Trail shoes also are also often used as lightweight walking shoes.

Tennis & Netball These sports involve running, jumping and lateral movement so shoes have a flatter profile with a more rigid and durable sole than a running shoe. They also have

a grip designed for stopping and changing direction and strong ankle support.

Tennis and netball shoes often make good ‘all round’ sports shoes, for example for school sports.

These are often more suitable than a running shoe for uses across different sports.

Football Football boots are designed to be lightweight with good grip. There are different types according to the surface being played on – usually astro turf or grass.

‘Firm ground boots’ have a moulded, one-piece sole plate. During the wetter months ‘soft ground’ boots with screw in studs will give better traction on muddy pitches.

Rugby Rugby boots have special metal studs which are safer

than football studs. Forwards need more grip for scrums and rucks so they have eight studded boots whereas backs need to maximise speed so they may have lighter weight six stud boots.

Hockey Hockey shoes have a good grip and rigid construction to accommodate playing on artificial grass pitches. They also have good ankle support and have good protection at the front to prevent the hard ball injuring the toes.

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SPORTING FEETURES

10 TOP TIPS

How to get started in running 1 Get your gait analysed so 1. you have shoes with the right size, fit and level of support

2. The key to successful 2 running is regular training balanced with rest periods 3 3. Increase distance

gradually by no more than 10% each time 4 4. Have a training plan and/or

use a training app (‘Couch to 5K’ is ideal for beginners) 55. Warm up and cool down.

Stretch before and after your run, but don’t stretch cold muscles 6 6. Have a target e.g. a 5K or 10K

race

7 7. Vary terrain and the shoes

you use so your body is loaded differently 8 8. Stay hydrated – drink water

before, during and after your run 9 9. Get an insole/orthotic

tailored to your foot type to improve comfort and help to prevent injury 10 10. Get advice from a physio/

running coach on an exercise routine to strengthen any potentially weak areas and look at your running form.

Prevention is better than cure!

www.sporting-feet.com

5

Customise your sports shoes with insoles

S

ports shoes generally come with a generic sock liner which can be replaced with a custom sports insole matching your foot arch type.

Our performance insoles can improve comfort, fit, alignment, efficiency and help prevent blisters and injury.

An insole suited to your specific arch type will give better contact throughout the base of each shoe, so that when your arch flexes, the insole is there to assist it. By having this constant contact,

weight is distributed more evenly throughout the foot when you walk and run.

The insole usually makes the foot more relaxed and this helps to reduce the risk of overusing certain areas. For example, plantar fasciitis can develop from overuse of the heel, forcing the plantar fascia (the main ligament that runs through the base of your foot) to become irritated.

Other benefits of insoles include better alignment and improved heel cushioning, both of which can help reduce

Low arch

Medium arch

High arch

the rate of fatigue, maintain performance and improve comfort.

Our free foot scan takes just 30 seconds and will help us recommend the ideal insole for you to replace the generic liner that comes with your shoes.

Our Insoles CurrexSole Runpros

(£40) are our bestselling insoles.

These come in arch heights (low, medium or high) so you get a customised fit and are aligned better when you run. They also have a dynamic arch cradle and extra cushioning and can be used in other sports shoes too.

Sidas insoles

(£30) come in arch heights but are thinner so they can fit into ‘lower volume’ shoes such as work shoes.

These are ideal for people wanting more support throughout their working day.

Sole insoles

(£40) are a heat mouldable

insole which we can heat and fit for you in-store. These tend to work well for those with higher arches or two different arch heights.

Enertor orthotics

(£200) offer the ultimate in customisation.

During a 20-minute appointment, we create a 3D scan of your feet and look at your gait in order to produce a pair

of fully customised orthotics. If you get these orthotics you will be in good company - they are used and endorsed

by Usain Bolt himself!

CurrexSole Bikepros (£40) also come in arch heights and are specifically designed for cycling shoes to improve fit, comfort, knee tracking and efficiency.

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SPORTING FEETURES

Our Ascent school shoes really are...

‘sports shoes in disguise’

I

t is estimated that children spend more than 1500 hours in their school shoes each year so it’s important they wear comfortable and hardwearing shoes.

Our Ascent leather school shoes are built with sports shoe technology and are packed with stability features from the heel through to the mid-foot.

They also come in different width fittings to suit most

foot types.

These high quality, durable shoes are made with full grain leather that is dyed black all the way through so you no longer need to worry about white scuff marks.

Ascent is an innovative Australian footwear brand with a sporting shoe heritage who are endorsed by the Australasian Podiatry Council (APodC).

This organisation only endorse products which yield therapeutic benefits

Now my 12,500 steps per day have been made so much easier, no more sore feet. Don’t bother with the big stores, these guys know their stuff.

or aid in the management or prevention of various foot ailments.

Not just for kids!

We also stock Ascent adult shoes.

These are ideal for people on their feet a lot at work who need the support and protection of a leather shoe. They are suitable for wearing with orthotics and have the unique feature of left and right being sold individually.

Ideal if you have a significant difference in size between your feet which is more common than you would think!

www.sporting-feet.com

5 TOP TIPS

How to avoid injury #1 rest You should have at least two days a week and ideally one month a year away from your training routine. This allows your body to relax and operate in a lower gear while it repairs itself behind the scenes. This really requires you to listen to what your muscles and joints are telling you and make responsible decisions.

#2 STRETCHING Find a daily stretching routine which targets your tighter or more frequently used areas.

Efficient muscle function is your main defence against aches and pains. There are two main types of stretching you can do – static and dynamic. It’s important to stretch appropriately so do some research into what would suit you best and when.

#3 STRENGTH TRAINING This is simply about loading your muscles to your own appropriate level in order to strengthen them. This will fine-tune function and increase the control you have over your movement, reducing the risk of any joints or tendons overextending or becoming inflamed. Two simple examples of good strength building exercises for runners are single leg squats to strengthen

your legs and ‘the plank’ to strengthen your core. It is also a good idea to seek advice from a physio, running coach or personal trainer who can help with specific strength building exercises and stretches.

#4 THE RIGHT SHOES There’s so much choice out there in terms of the category of shoe, and within those categories there are many different brands, support levels and shapes. Coming to a specialist like us helps to simplify the choice. Once you have shoes that are comfortable and supporting you correctly, you just must make sure you don’t continue to wear them after they’ve lost their magic. Typically shoes will last up to 500 miles of running before the cushioning is worn out and is no longer protecting you sufficiently.

Super helpful and friendly with a great selection of items.

Highly recommended - best running shoe specialist in London!

#5 HELP FROM A PRO As well as taking on board our simple tips it is worthwhile to get the advice of a physio, personal trainer or running coach who can advise you in more detail (see the directory section at the back of this magazine). They can show you specific stretches, strengthening exercises and general advice which are most suited to your body type and any preexisting weaknesses you might have. Also getting a monthly sports massage will ease tension in any over-worked areas and stop a host of potential niggles from ever becoming an issue. Plus, it’s always nice to treat yourself!

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SPORTING FEETURES

Running injuries

James McCormack of Flawless Physio gives some useful advice on two common running injuries: shin splints and achilles tendonitis Shin Splints What are shin splints?

This is pain that is typically found at the front of your shin, or towards the inside of your shin. This type is the most common and medically known as Medial Tibial Stress Syndrome. Your tibia (shin bone) and associated muscles and tendons in the area are involved, with a muscle called the Posterior Tibialis being the most problematic. If symptoms deteriorate, it can lead to irritation of the bone and lead to stress fractures.

What are the symptoms?

Symptoms usually consist of pain on the inside of your shin. In the early stages pain is present during and/ or after activity. At this stage it is mostly the tendon and muscles causing pain. As symptoms progress it can lead to an irritation of the tibia.

This may cause pain at rest or night pain. Shin splints are typically divided into three categories: 1. overload of the muscles and tendons; 2. bony stress of the tibia; 3. peristeum irritation.

What causes shin splints?

The main factors that contribute to shin pain are a change in training load and/or intensity. Running on a cambered surface, worn out trainers or suboptimal biomechanics.

If none of these have changed, it’s important to think of how much rest you are getting in between training sessions. Less than 36 hours recovery time can be detrimental to recovery.

What can I do to help my symptoms?

On a short-term basis, icing your shin after exercise can provide pain relief. Reducing your load, whether that is running or step count per day can help control your symptoms. Introducing some cross-training if you are a runner, such as rowing, cycling or swimming can improve recovery time. Check with your local running store to see if your trainers are appropriate. Stretching your calves and strengthening of the ankle can help.

If you would like further information of exercises or an assessment, please get in touch with us: info@flawless-physio.co.uk

What not to do!

1. Don’t keep running through the pain.

2. Don’t only rest without addressing the cause.

3. Don’t run on hard surfaces.

4. Don’t hop or skip on your cross-training days.

www.sporting-feet.com

Achilles Tendonitis What Is achilles tendinopathy/tendonitis?

Your achilles tendon is found at the back of your ankle, attaching your calf muscle to your heel bone. It works like a spring, providing elasticity and allowing you to propel forwards when you walk, hop or run. It is an extremely strong structure that can absorb 8-12 times your body weight when sprinting.

What are the symptoms?

Typically, it is associated with pain in the tendon itself, either in the mid-portion of the tendon or at the bottom, where it attaches to the heel bone. A classic sign of an achilles tendon issue is for it to be painful and stiff first thing in the morning when you step out of bed. It can also be painful and stiff when you get up to walk after sitting for 30+ minutes during the day.

It may not necessarily be more painful once it has warmed up with walking or running but if you do too much of these activities, you may notice that it is more painful the following day. It is less common to have pain

when sitting or at rest with the exception of very severe cases. In these instances, the pain may have an alternative cause.

What causes achilles tendinopathy?

It is most typically caused by a change in load. If you are a runner, you will need to think back to see if you have changed your running volume, speed, intensity or environment i.e. more hills when you normally run on a flat surface. Other contributing factors can be a change in running shoes or running surface i.e. gravel/ tarmac/track. It can also be influenced by biomechanics as your running style might place excessive load on your achilles.

What can I do to help my pain?

Have a think about potential causes, from the causes section. In most cases something will have changed to have caused your symptoms and half the battle is identifying the cause. Remove that factor and anything else that is contributing to your pain daily so you can begin your rehab. There are two forms of specific strength training that you can choose from. They both have similar outcomes, but one requires a gym and is carried out three times

weekly while the other can be done at home but needs to be carried out daily. If you would like me to share these with you, please contact me on info@flawless-physio.co.uk.

What not to do!

1. Don’t keep running on it, hoping that it will go away on its own!

2. Complete rest will not get it better.

The condition causes a change in the structure of the achilles tendon and you have to strengthen it to rectify the condition.

3. Try to avoid injections if possible as they can cause long-term deconditioning of the tendon.

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SPORTING FEETURES

Plantar fasciitis John Ross of Physio4Life examines this common condition The plantar fascia is a fibrous layer of connective tissue which runs along the bottom of the foot attaching the heel bone to the toes. This layer becomes taut during walking and running and helps in propulsion forward during toe-off part of the gait. It helps keep the arch of the foot in the correct positon and acts as a shock absorber during walking/running.

Pathology Plantar fasciitis is a musculoskeletal disorder which affects the fascial enthesis (where tendon connects to bone). It causes pain in the heel and bottom of the foot.

It can last three to six months but can take a year to resolve in patients who cannot avoid what aggravates the injury. It affects 1 in 10 people in their lifetime but 90% of cases will resolve within one year.

The most acute cases can be seen where repetitive strain (overuse) is caused by running. High training volume or increasing training volumes too quick can cause this to occur. Pain can also be caused by age-related changes and thickening to the plantar fascia.

It is thought to have two stages: pain dominant and load dominant stages.

During the pain dominant stage (1) your heel will be sensitive to any pressure/ load placed on it. It will be stiff and painful first thing in the morning. Your pain will usually be worse during long periods of standing or walking/running long distances. This can last for 1-2 weeks, but can go on for up to 6-8 weeks if you cannot avoid what aggravates the injury.

During the load dominant phase (2) you will see a reduction in the pain first thing in the morning and you will be able to walk further without symptoms. You will generally be okay when not walking/running too much too soon.

At this stage it is very

important to continue to consult your physiotherapist to help with strengthening your foot and reintroduce loading to your foot.

Factors which may contribute to plantar fasciitis include reductions in foot and ankle strength, reduced ankle and foot flexibility, high BMI and foot biomechanics.

Treatment It is the most common foot complaint I see and we can help improve pain and manage the condition with a mixture of exercises, orthotics and manual therapy. No one treatment can guarantee results, therefore it is important to consider all factors which

www.sporting-feet.com

may contribute to symptoms.

During the pain dominant phase, treatment will aim to reduce pain and reduce/ modify what aggravates your heel. The use of custom orthotics can help change the pressure/load from the heel to prevent aggravating it while walking/running.

The use of taping to change loading in the foot can also be beneficial. Soft tissue release can be beneficial for some patients as it helps to reduce tightness in the calf region.

During the load dominant phase I will begin to develop load bearing capacity in the lower limb. This gradual programme of strengthening can help a return to sport and activity without any flareups of the condition. The programme I develop will be tailored to each patient’s different capacities and it is important to remember it does take time during this phase but strengthening does work.

If your pain is not improving after 2-3 months you may not have plantar fasciitis. There are many different conditions which may present with heel pain so it is important to get a physiotherapy assessment if you are unsure. You can book with me online at www.physio4life.co.uk or contact the clinic on 020 8704 5998 to book an assessment with me.

To read full article please visit our website: www.physio4life. co.uk/category/articles

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TOP TIP

Lock lacing

Lock lacing is a lacing technique which improves the fit of your running or sport shoes around the heel. It creates a snug fit and prevents heel slippage.

STEP 1 Take the left lace of each shoe and thread it through the top-left eyelet so that the lace comes out on the inside of the shoe, creating a loop.

Repeat the process on the right side of each shoe. You should now have one loop on the right and one loop on the left.

into the loop on the opposite side of the shoe. For example, take your left lace and insert it through the right loop.

STEP 2 Cross your laces and insert them

STEP 4 Tie your shoes as normal.

STEP 3 Pull your laces, tightening the shoe around your heel.

Make sure your shoe isn’t uncomfortably tight, though!

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Directory Listings Clubs and places to play Athletics Hercules Wimbledon Athletic Club herculeswimbledonac.org.uk St Mary’s Richmond Athletic Club smrac.org.uk

Cricket Barnes Common Cricket Club barnescommoncc.com Barnes Cricket Club barnescc.co.uk Chiswick Cricket Club chiswickcc.org Crossbats Cricket Club crossbats.co.uk Indian Gymkana Club indiangymkhanaclub.co.uk Kensington & Chelsea Cricket Club kccc.hitscricket.co.uk Kew Cricket Club kewcc.com Putney Cricket Club putneycricketclub.com Richmond Cricket Club pitchero.com/clubs/richmondcricketclub Roehampton Cricket Club roehamptoncricketclub.com

Cycling BellaVelo bellavelo.cc Kingston Wheelers kingstonwheelers.com La Ciclista Cycling Hub laciclista.co.uk London Dynamo londondynamo.co.uk Richmond Cycles richmondcycles.co.uk Richmond Park Rouleurs rprouleurs.co.uk St Margarets Cycling Club stmargaretscc.uk Twickenham Cycling Club twickenhamcc.co.uk Waldy Wheelers bc-clubs.co.uk/waldywheelers

Football Aspire FC (Youth) aspirefc.co.uk Barnes Eagles FC barneseagles.co.uk Fulham FC fulhamfc.com Indian Gymkana Club indiangymkhanaclub.co.uk Kew Park Rangers FC (Adults) kewparkrangers.co.uk Kew Park Rangers FC (Youth) kewparkrangers.co.uk

Moor Mead FC moormead-fc.com Putney Town FC putneytown.com PW Dons (Youth) philwalkerfootball.com Rocks Lane Barnes rockslane.co.uk/barnes Roehampton Rangers FC roehamptonrangers.co.uk Sporting Duet Academy sportingduetacademy.com Twickenham Cygnet twickenhamcygnetsfc.com Twickenham Tigers FC twickenhamtigers.co.uk

Golf Dukes Meadows dukesmeadows.com London Scottish Golf Club londonscottishgolfclub.com Richmond Golf Club therichmondgolfclub.com Richmond Park Golf Club richmondparkgolfclub.org.uk Royal Mid-Surrey Golf Club rmsgc.co.uk Royal Wimbledon Golf club rwgc.co.uk Wimbledon Park Golf Club wpgc.co.uk

Gym Anytime Fitness Twickenham anytimefitness.co.uk Daley Fitness daleyfitness.com Énergie fitness energiefitness.com/putney Martial Fitness martialfitness.com Nuffield Health nuffieldhealth.com Physical Culture Gym physicalculture.co.uk Putney Leisure Centre placesleisure.org/centres/putney-leisurecentre

Hockey Barnes Hockey Club barneshockeyclub.co.uk Battersea Wanderers Hockey club wanderershockeyclub.co.uk Clapham Common Hockey Club claphamhockey.com Indian Gymkana Club indiangymkhanaclub.co.uk NPL Hockey Club nplhockey.co.uk PHC Chiswick Hockey Club phcchiswick.com Richmond Hockey Club richmondhockeyclub.com Spencer Hockey Club hockey.spencerclub.org Sunbury & Walton Hawks HC swhawks.com Teddington Hockey Club teddingtonhockey.club

Multi-sport Bank of England Sports Centre bankofenglandsportscentre.co.uk Go Mammoth gomammoth.co.uk Rocks Lane rockslane.co.uk/barnes Roehampton Club roehamptonclub.co.uk Shene Sports and Fitness Centre richmond.gov.uk/shene_sports_and_ fitness_centre The Lensbury lensbury.com/leisure The Wimbledon Club twcsport.co.uk Virgin Active Chiswick Riverside virginactive.co.uk/clubs/chiswick-riverside

Netball All Stars Netball club letsplaynetball.co.uk/all-stars Barnes Netball club pitchero.com/clubs/barnesnetballclub Capital N.U.N.S. capitalnunsnetball.co.uk

The service was excellent; the assistant analysed my gait and advised me on the best model and shoe size for me. It wasn’t what I’d bought previously and it’s really made a difference to my comfort when running.

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SPORTING FEETURES

Claygate Netball Club claygatenetball.co.uk Gems Netball club gemsnetball.co.uk Hampton Netball Club hampton-netball.com Hotshots Netball Twickenham hotshotsnetball.com Netstars Netball netstarsnetball.com Putney Ladies Netball putney-ladies-netball.co.uk Richmond Ravers Netball Club richmondraversnetball.com Rocks Lane Barnes rockslane.co.uk/barnes Spencer Netball Club spencernetball.wordpress.com Teddington Bears teddingtonbears.wixsite.com/tbnc Teddington Swans pitchero.com/clubs/ teddingtonswansnetballclub Teddington Thunder facebook.com/Teddington-ThunderNetball-143528025709219/ Wandsworth Netball Club wandsworthnetball.club Whitton Netball Club pitchero.com/clubs/whittonnetballclub

Rowing Barnes Bridge Ladies Rowing Club bblrc.co.uk Crabtree Boat Club crabtreeboatclub.com Cygnet Rowing Club cygnet-rc.org.uk HSBC Rowing Club britishrowing.org/club/hsbc-rc Imperial College Boat Club imperialboatclub.co.uk London Rowing Club londonrc.org.uk Mortlake Anglian & Alpha Boat Club maabc.com Parr’s Priory Rowing Club parrspriory.org.uk Putney Town Rowing Club putneytownrc.co.uk Quintin Boat Club quintinboatclub.org Richmond Bridge Boat Club richmondbridgeboatclub.org Sons of the Thames Rowing Club sonsrowing.org Thames Rowing Club thamesrc.co.uk Thames Tradesmen’s Rowing Club ttrc.org.uk TopRow London london.toprow.com University of London Boat Club ulbc.co.uk Vesta Rowing Club vestarowing.co.uk

Rugby

Tennis

Barnes Rugby Club barnesrfc.org Chiswick RFC chiswickrugby.co.uk Harlequins quins.co.uk London Welsh Rugby londonwelshrfc.com Old Isleworthians Rugby Football Club oirfc.co.uk Richmond Rugby richmondfc.co.uk Rosslyn Park FC rosslynpark.co.uk Rugby Tots rugbytots.co.uk Teddington RFC teddingtonrfc.co.uk Thamesians RFC thamesians.co.uk Whitton Lions RFC whittonlions.co.uk Wimbledon Rubgy Club wimbledonrfc.co.uk

Dukes Meadows dukesmeadows.com Putney Lawn Tennis Club pltc.co.uk Rocks Lane Barnes rockslane.co.uk/barnes Rocks Lane Bishops Park rockslane.co.uk/bishops-park Southfields Lawn Tennis Club clubspark.lta.org.uk/ SouthfieldsLawnTennisClub Twickenham Lawn Tennis Club twickenhamtennis.org Westside Tennis Club westsideltc.co.uk

Triathlon

Running

Chiropractors

Common Runners commonrunners.co.uk Ealing Eagles Running Club ealingeagles.com Fulham Running Club (FRC) fulhamrunningclub.org.uk Hercules Wimbledon Athletic Club herculeswimbledonac.org.uk Putney Running Club putneyrunningclub.com Ranelagh Harriers ranelagh-harriers.com runnyhoneys runnyhoneys.com Sheen Shufflers sheenshufflers.co.uk Stragglers stragglers.org The Bearcat Running Club bearcatrunningclub.co.uk The Running Lab/Arch Health therunninglab.co.uk West 4 Harriers west4harriers.com Wimbledon Windmilers windmilers.org.uk

Chiro London chiro.london Elphick Clinic elphickclinic.com Healing Hands Chiropractor healing-hands-chiropractic.co.uk Imperial Health imperial-health.co.uk Live Free livefreewellness.co.uk Spirohealth spirohealth.co.uk Summit Wellbeing summitwellbeing.co.uk The Forge Clinic theforgeclinic.com The Waldegrave Clinic waldegraveclinic.co.uk Twickenham Chiropractic twickenhamchiropractic.com

Massage therapists

Swimming Hampton Great Whites Swimming Club hamptonpool.co.uk/1-swimming/1_c5_ lessons.htm Pools on the Park richmond.gov.uk/pools_on_the_park Poolside Swim & BBQ Club hamptonpool.co.uk/social/index.htm Putney Leisure Centre placesleisure.org/centres/putney-leisure-centre

Teddington Pools & Fitness Centre richmond.gov.uk/teddington_pools_ fitness_centre Teddington Swimming Club teddingtonsc.co.uk

Ful-on Tri fulontri.club Thames Turbo Triathlon Club (TTTC) thamesturbo.com

Sporting Professionals

Everybody Health everybodyhealth.co.uk Evolved Clinic evolvedclinic.com Keheren Therapy keherentherapy.co.uk Mind Over Massage facebook.com/MindOverMassage

Nutritionists A Weight Off Your Mind aweightoffyourmind.com Gut Reaction gutreaction.co.uk Health2Rebalance health2rebalance.co.uk Khush Mark khushmark.com

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Osteopaths

Podiatrists

Yoga/Pilates/Fitness Classes

Get Strong physiotherapy & osteopathy getstrongphysio.com Live Free livefreewellness.co.uk Osteopath Kosta Kolimechkov osteopath-kosta-kolimechkov.business. site Richmond Osteopaths richmondosteopaths.co.uk The Forge Clinic theforgeclinic.com Twickenham Osteopaths twickenhamosteopaths.co.uk White Hart Clinic whitehartclinic.co.uk

Active Life Podiatry (ALP) alpodiatrylondon.co.uk Fiona Hodge fionahodgepodiatrist.co.uk The Gait Lab thegaitlab.co.uk

Arch Health & Fitness archhealth.co.uk BarreWorks barreworks.co.uk Bodies Under Construction bodiesunderconstruction.com Boot Camp Pilates bootcamppilates.com British Military Fitness (BMF) bemilitaryfit.com Complete Yoga completeyogastudio.com Digme Fitness - spin and HIIT digmefitness.com Just Enjoy Yoga justenjoyyoga.co.uk Kerens Pilates Studio kerenpilates.com London Sivananda Yoga Vedanta Centre sivanandalondon.org myPilateslondon mypilateslondon.com Nubody Pilates nubodypilates.com Pilates on the go pilatesonthego.co.uk Putney Body & Brain Centre bodynbrain.co.uk Putney Bridge Clinic putneybridgeclinic.co.uk Restorative - Pilates Class restorative.co Richmond Bootcamp Richmondbootcamp.co.uk Richmond Studio Pilates richmondstudiopilates.co.uk Stretch Breathe Smile stretchbreathesmile.com Studio K studiokdance.co.uk Sun Soul Yoga sunsoulyoga.co.uk The House of Yoga thehouseofyoga.co.uk The Pilates Room thepilatesroom.org.uk The Richmond Pilates Studio therichmondpilatesstudio.co.uk The Training Works trainingworks.london The Yoga Pod the-yoga-pod.co.uk Yoga With Diana yogawithdiana.co.uk YogaBellies yogabellies.com yogahaven yogahaven.co.uk

Personal trainers Ben Gemmell gemmellhealth (google listing) Body By Dan bodybydan.co.uk Melbourne Ultra melbourneultra.co.uk Niall Fitness & Military niallfitness.com One Element one-element.co.uk One Performance UK oneperformanceuk.com Paul Cook Fitness paulcookfitness.com Scott McQuillan Personal Trainer scottpersonaltrainer.co.uk Tribe Performance tribeperformance.co.uk Ultimate Fitness World ultimatefitnessworld.co.uk

Physiotherapists Flawless Physio flawlessphysio.co.uk Get Strong physiotherapy & osteopathy getstrongphysio.com Live Free livefreewellness.co.uk Physio 4 Life physio4life.co.uk Physio on the River physio-on-the-river.co.uk Physiotherapy Central physiotherapycentral.co.uk Richmond Physiotherapy richmondphysio.co.uk St Mary’s Clinic www.stmarys.ac.uk/sport-and-healthservices The Putney Clinic putneyclinic.co.uk The Training Works trainingworks.london Wandsworth Physiotherapy wandsworthphysiotherapy.co.uk White Hart Clinic whitehartclinic.co.uk

Race organisers Active Training World activetrainingworld.co.uk AIR:RUN Richmond Park airrun.london Nice Work nice-work.org.uk Parkrun parkrun.com Richmond Running Festival richmondrunfest.co.uk RunUK runuk.co.uk

Running coaches Nomadical Coaching nomadical-coaching.com Run with Chrissie runwithchrissie.co.uk The Running Coaches therunningcoaches.com The Running Lab therunninglab.co.uk The Running School runningschool.com The Running Specialists therunningspecialists.com

Wellbeing Jacqualene Ryan – biodynamic body psychotherapy jacqualeneryan.com

Joanne Henson joannehenson.co.uk Live Free livefreewellness.co.uk MindWorks Richmond mindworks1.org POINT3 Wellbeing point3wellbeing.com The Happy Birth Club thehappybirthclub.co.uk

Sporting Feet is a great example of retail at its best; always friendly, always happy to take as long as it takes to get the right fitting, and always willing to provide sage advice.

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Enertor custom orthotics Fully customised insoles for running, walking and other sports shoes Ideal for those wanting 100% customisation, improving comfort and helping prevent injury Full length insoles with a top layer of cushioning that makes them both supportive and extremely comfortable too. These insoles will also help control over-pronation or supination Endorsed by Usain Bolt

2 year guarantee

Created using a 3D scanning technology ensuring they are made to the exact dimensions of each foot 20 minute consultation involving full gait test and 3D footscan ÂŁ200 per pair including consultation delivered in 10 working days (express service in 3 days for an extra ÂŁ40) Guaranteed for 2 years

Please ask in store for further details or to book your appointment