Sports Therapy One - Injury Rehabilitation & Sports Massage

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!

30/04/2025

🤔 When More Isn’t Better

One of the toughest parts of guiding someone through rehab isn’t always the injury, it’s the added complexity when multiple treatments outside the main care plan are happening at once.

Ultrasound here, dry needling there, a bit of exercise, maybe some Chiropractic clicks for good measure… It all feels productive, but suddenly we’ve lost the ability to track what’s actually working. Or what might be making things worse.

When there are too many variables, we can’t clearly measure progress. It becomes harder to know what to adjust, what to keep, and what to drop.

Three ways to stay focused in your rehab:
1. Stick with the plan. Give it 4-6 weeks of consistent effort unless symptoms change noticeably.
2. Keep communication open. Thinking about trying something else? Speak to your therapist to see if it’s appropriate. If they are knowledgeable, they will know from evidence based practice if it’s appropriate or not.
3. Limit variables. The simpler the approach, the easier it is to know what’s truly helping.

In my experience, clarity and simplicity often leads to better decisions and better outcomes measures.

28/04/2025

☀️After a busy weekend of big events like the London Marathon, Manchester and Coventry Half, it’s clear how much warm weather can affect performance. Many runners struggled with heat exhaustion yesterday, so here’s some simple advice from a Sports Therapist to help reduce the risks in future events.

📋Before and during your race:
Start well hydrated. Sip fluids consistently the day before and on race morning, but avoid overloading.

Wear lightweight, breathable kit and consider a cap to keep the sun off your face and do wear suitable protection.

Be prepared to adjust your pace. Your body works harder in the heat, so starting slower is smart.

Cool yourself down by pouring water over your head, neck and wrists at water stations.

Listen to your body. If you feel dizzy, nauseous, shivery or unusually tired, slow down, walk or stop.

⛑️If you see another runner struggling:

Stop and check if they can respond clearly.

Move them to a shaded area if possible and start cooling them with water and fanning.

Raise their legs slightly if they are feeling faint.

Alert race marshals or medical teams immediately and stay with the runner until help arrives.

🤝Staying safe in the heat is more important than chasing a finish time. Look after yourself and those around you. Finish strong and healthy.

26/04/2025

Best of luck to all my friends, family, clients, and colleagues running tomorrow! Sunday 27th April marks one of the biggest days on the running calendar with events like the London and Manchester Marathons, alongside the Stratford Marathon. I’m also tackling the Coventry Half Marathon and really looking forward to it! Run hard where you can, sensible if you have to, enjoy every step, and know that your hard work inspires us all. Enjoy the moment! 🏅