CW Sports Therapy

06/06/2025

KEEP THOSE 'PRE-SEASON SCARIES' AT BAY

With preseason just around the corner, or perhaps just starting, many of you will likely be upping your running load A LOT and your body might not be ready for it.

Save yourself from feeling sore all the time and especially avoiding the dreaded "Patella tendinitis" by checking out these few simple exercises

1: A variation of:
- Single leg leg extension isometrics: get the weight really high on theses (ideally higher than your 1RM) and hold for 30s - if you have some pain thats okay as long as it stays below a 5/10
- Single leg half squats isometrics: a good alternative to the leg extensions when you have no equipment, again do these for 30s each side. A good idea is to do a few reps of these just before and after training
- wall sits: good for building quad and knee strength - work for 30-60s and if youre feeling brave go single leg!

2: Hamstring bridge isometrics
- These are an effective and simple way of preparing your hamstrings for all that high speed running youre about to do - BONUS: no DOMS

3: Single leg calf raises
- Calves are often neglected but ALWAYS important whether you are speeding up, slowing down, changing direction, jumping running long distance or just want to look good in a pair of shorts; calves are helping. Aim for 20 reps each side and see how much you improve through preseason

&C

10/03/2025

Its great to work with people you share a space with and it was a pleasure to work with Cherie.

No matter how often you need soft tissue treatment its always important to seek a high quality service and one that works for you!

Gloucestershire based? Feeling tight, sore or in need of some help with recovery for that marathon you signed up to 9 months ago?

Come and see what I do for yourself at
📍St Catherine st, Kingsholm, Gloucester
GL1 2BX

11/12/2024

🤝 CLIENT FEEDBACK

Joe is our first graduate of our Athlete Pack Subscription service, where we use all of our staff expertise, time and services to get the Elite Level care within the local setting.

Joe was advised that he may not return to rugby without an ACL operation and was told to give it 3 months and see where he is. He had NO PLAN and no guidance from the surgeon and he was recommended to us for an intensive plan.

We got to work, included gym training, conditioning sessions, physio rehab, Dynamo Testing and GRADED EXPOSURE to return to play sessions for a safe integration to rugby.

Keep an eye on his rugby return trailer to get the inside knowledge on what we did!

- S&C delivery and second hands
- Dyanmo and AirBands
- Muscle Stim

04/12/2024

Isometric contractions, or "iso's" are a very simple and effective, yet commonly overlooked training method that have a variety of uses in lots of different settings.

Not only are they easy to do and incorporate into your training but they will also leave you suffering a lot less from the dredded DOMS meaning you can increase your load day to day, week on week, more so than you could with isotonic training.

Check out the slides to learn more.

1. Wilk. M, Zajac. A, Tufano. J. J (2021) The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review

2. Hasani. F, Haines. T. P, Munteanu. S. E, Vicenzino. B, Malliaras. P (2020) Efficacy of different load intensity and time-under-tension calf loading protocols for Achilles tendinopathy (the LOADIT trial): protocol for a randomised pilot study

3. Barbeau. S, Tahraoui-Bories. J, Legay. C, Martinat. C (2020) Building neuromuscular junctions in vitro

26/11/2024

Chris and I have been working together for the last 2 months in 1-1 strength & conditioning sessions after he came to me with serious shoulder impingement and poor strength in exposed positions.

With individualised, research driven programming, supported by VALD testing equipment providing us with objective markers to help track Chris's progress, we saw a huge improvement in ROM, QOM, and strength in those previously vulnerable positions.

Get in touch to experience personal strength AND conditioning coaching with gold standard testing equipment, focusing on injury prevention, rehabilitation, specific goals, or general fitness.

&c

12/11/2024

A couple of weeks ago I got the amazing opportunity to work with on a testing day.

Being able to be apart of one of the first testing days ran by the team using state of the art equipment was a great honour and I massively enjoyed the experience.

Hopefully this is the beginning of a new path for me that I would love to be able to go down.

&c

15/08/2024

With the new season about to be upon us, for some it may have already started, we all know how hard it can be getting back into a match fit state.

Dont suffer from post match soreness anymore, come in and get high quality, indivualised soft tissue treatment guaranteed to make you feel better and keep you playing for longer.

With sessions from just £30, book in for a soft tissue session with me and get a long term plan to help you look after yourself.

https://clientportal.powerdiary.com/clientportal/4yjoq

01/07/2024

2 from 2

I am very happy to say I am now PHICIS (level 2) and ITMMiF qualified.

After completing both courses within almost a week of each other, i passed them both with flying colours. Giving me a greater depth of knowledge in trauma care and the chance to work along side very experienced and knowledgable professionals.

16/04/2024

BUCS National Championship Winners

This past season I have had the pleasure of working with Hartpury BUCS senior mens 1st team. It has been a long and difficult but enjoyable season which I am very grateful to have been able to take part in.

I have learnt lots during my time with the team, players and staff, which I will keep with me for the rest of my career.

A few weeks ago we travelled to Loughborough to play Chichester in the cup final and to top it all off, the boys only went and won.

What a team 🔴⚫️

16/03/2024

08/03/2024

University of Stirling (A)

This season I have been working with Hartpury Uni BUCS mens 1st football team home and away. It has been a tough season filled with great competition and high playing load, keeping me on my toes.

After finishing 2nd in the league, the boys have made it through to the BUCS national cup final after a long but worthwhile trip north of the border 🏴󠁧󠁢󠁳󠁣󠁴󠁿

Immensely proud of this group and been a pleasure to work with them. Bring on the finals 🔴⚫️

26/02/2024

Last week I had the opportunity to work with Ellis. He is currently training for Strongman competitions as well as working as a butcher. This accumulation of heavy lifting has built up and had left Ellis with some upper back pain in and around his mid and upper Traps.

With some soft tissue treatment focussing his Traps, Rhomboids, Lats and Scalenes we managed to decrease tone and discomfort, as well as increasing range of motion through the Thoracic and Cervical spine and and shoulder girdle.

This increased range and decreased discomfort should not only improve Ellis' day to day quality of life but also improve performance in the gym.

Of course soft tissue treatment is not a one time fix solution and does require consistency. This can sometimes put people off sports massage but should not deter you from being persitant and reaping the benefits long term.

To book in visit my website www.chriswallersportstherapy.com

Or email me directly
Cwst@chriswallersportstherapy.com