Sports Therapy One - Injury Rehabilitation & Sports Massage

03/09/2025

New on the Sports Therapy One Blog -

Beyond the treadmill – discover how real-world gait analysis helps runners improve performance, reduce injury risk, and enjoy every stride.

19/08/2025

Join the Longford Striders RunTogether Group for a 9-week Couch to 5K course for beginners. Starting with 1-minute runs, we’ll build up to 30 minutes continuous running in a supportive, friendly group. Led by qualified England Athletics coaches and leaders, sessions include a warm-up, workout, and...

10/08/2025

On Saturday, I was at the Coventry City v Hull City game as a spectator.

The goalkeeper went down.
Fans were frustrated and wanted the player to just get up so the game could carry on.

But when there’s a suspected spinal injury, player care is of the utmost importance, despite what the crowd think.

The referee called the medic/physio/sports therapist on.
They immediately went straight into the MILS position (manual in-line stabilisation) a crucial step to protect the spine until each clearance is made.

From my years working in rugby union, I’ve been in that position many times.
I found myself explaining the process to a couple of people around me the step-by-step checks, why nothing is rushed, and how each movement has to be cleared before moving to the next.

Thankfully, after passing the final clearances, Ivor Pandur sat up and was able to continue the game.

It was a good reminder, never be afraid to explain the WHY.
Understanding for the general public turns frustration into respect and they also find it interesting and informative.

As pitchside professionals, whether working or spectating, we must never miss a chance to educate!

06/08/2025

There was a time when people had one family doctor.
Someone who knew them, their history, their story.
And guess what?
People were often healthier for it.

So why should it be any different with a Sports Therapist?

Everyone is entitled to a second opinion, no problem there.
But in my experience, consistency is what really drives results.

You can have scans, different plans, advice from ten people…
But if no one is connecting the dots with you over time, what’s the point?

A good therapist won’t just say what you want to hear.
They’ll help you understand what you need to hear.
And they’ll know when it’s time to refer on if needed.

Stick with someone who sees the bigger picture.
That’s where the real progress happens.

30/06/2025

❓ Want to Know What is Sports Massage? Who Can Benefit? When Should You Book a Massage? And how to Book Your Sports Massage Today….

https://sportstherapyone.com/services/sports-massage-kenilworth-coventry/

26/06/2025

Sports Therapy One, led by qualified Sports Therapist Stuart Sahan, provides hands-on care for pain, injury, and recovery. Not just for athletes, but for anyone experiencing musculoskeletal discomfort. Based in Kenilworth and Coventry, the clinic serves the wider areas of Leamington Spa and Warwick with expert sports massage and musculoskeletal therapy tailored to sporting and everyday people. Why not book online today!

Sports massage & MSK care for all. Not just athletes. Kenilworth & Coventry clinics. Also Serving Leamington & Warwick. Book online today.

25/06/2025

Top 5 Musculoskeletal Complaints I See in Clinic 🏥
1. Lower Back Pain
Often linked to prolonged sitting, poor posture, or lifting awkwardly. It can also be aggravated by stress and lack of movement.
2. Shoulder Pain
Usually due to poor desk ergonomics, repetitive overhead movements, or old sports injuries that never quite settled.
3. Knee Pain
Common in runners and active people. Often caused by load management issues, muscle imbalances, or poor movement control.
4. Neck Tension
A regular one for desk-based workers. Can stem from forward head posture, stress, or reduced mobility in the upper spine.
5. Sciatica & Nerve-Related Leg Pain
Not always a ‘slipped disc’, often caused by nerve irritation from muscle tension, spinal changes, or pelvic imbalance.

👣 If any of these sound familiar and you’re ready to get to the root cause,
📍Book your assessment via https://sportstherapyone.com/

01/06/2025

Should Runners Train Heavy in the Gym?

Yes, and here’s what the research supports.

Improved Running Economy
Strength training with heavy loads (three to six repetitions at 80 percent or more of one-repetition max) has been shown to improve running economy, meaning runners use less oxygen at a given pace. This is particularly beneficial for distance runners looking to improve performance (Støren et al., 2008; Beattie et al., 2017).

Strength Without Size
Heavy lifting in low reps targets neuromuscular efficiency rather than muscle hypertrophy. This allows runners to increase strength without adding mass, which can be counterproductive for endurance.

Lower Injury Risk
Heavy strength training enhances muscle and tendon stiffness, particularly in the Achilles and patellar tendons, improving load tolerance and reducing risk of overuse injuries (Laursen et al., 2003).

Improved Power and Speed
Maximal strength training improves stride mechanics, reduces ground contact time, and enhances sprint capacity. These adaptations are useful not just for sprinters but for distance runners who rely on strong finishes and uphill running.

If You Are New to Strength Training
• Start with bodyweight movements to build motor control
• Focus on foundational lifts: squats, deadlifts, lunges, calf raises
• Use moderate weight (eight to 10 reps) for the first few weeks
• Progress gradually to heavier loads
• Consider professional guidance to ensure proper form and load progression

Training Guidelines for Runners
• Two sessions per week during the off-season; reduce to once per week in-season
• Main lifts: squats, deadlifts, step-ups, calf raises
• Three to five sets of three to six reps at 80 - 90% 1RM
• Two to three minutes of rest between sets
• Prioritise good form and adequate recovery

Bottom Line
Heavy strength training is supported by strong evidence for runners. It improves efficiency, resilience, and power without compromising endurance. Begin with control, progress with purpose, and lift with intent.

20/05/2025

Early morning run done. There are worse ways of catching a breath ☀️🌊

19/05/2025

Progress isn’t always reps and sets.
Sometimes it’s sitting still and taking it in.

10/05/2025

Training for a Half Marathon? Here’s What Your Body Needs to Stay on Track!

Running 13.1 miles is a massive achievement, but your body needs smart support along the way. As a Sports Therapist, I see too many runners sidelined by avoidable injuries. Here are some pro tips to help you cross that finish line strong:

1. Prioritise Recovery
Fortnightly or monthly sports massage can reduce muscle tightness, improve circulation, and help prevent niggles from turning into injuries.

2. Strength & Mobility Matter
Don’t just run, build glute, calf & core strength, and keep hips mobile to handle those miles more efficiently.

3. Listen to Your Body
Niggles are whispers before they shout. A quick check-in with a therapist can keep you on the road, not the treatment table. The main cause of injury is see is from overuse, so following a well designed training plan, appropriate to your ability is highly recommended.

4. Taper Smart & Fuel Well
The last few weeks of training are all about rest, nutrition, and mental prep. Don’t try to squeeze in missed or extra long runs. Trust your training plan and have confidence in your ability.

Allow your body chance to recover, adapt, thrive, and see race day as the victory lap, culminating months of hard work and effort.

07/05/2025

Cycling can be a great option when running isn’t possible.
It’s lower impact so it’s easier on your joints and can help maintain cardio fitness and leg strength without the stress of pounding the pavement.
Whether you’re recovering from injury or just need to reduce impact load, cycling can keep you moving.
Always seek advice if you’re unsure, especially during rehab!