Blackberry Clinic - BUPA Lichfield

11/07/2025

🔥☀️🔥☀️

As Sussex braces for another heatwave, experts are urging parents across the county to stay alert for signs of heatstroke in children and how to prevent it in the first place.

03/06/2025

14/05/2025

BREAKING NEWS................

We now have an MSKP (Musculoskeletal Physician) in our Lichfield clinic.

What is Musculoskeletal Medicine?
Musculoskeletal Medicine (MSK Medicine) is a specialised medical field dealing with the diagnosis and treatment of problems arising from the musculoskeletal system. This includes injuries and diseases affecting the muscles, bones and joints of the limbs and spine. MSK doctors treat these conditions without surgical intervention. They are medical doctors who often hold additional qualifications in General Practice and Sport & Exercise Medicine. These doctors are experts at diagnosis and perform ultrasound guided pain-relieving injections for acute and chronic conditions including arthritis and sports injuries.

09/05/2025

Another lovely sunny day working at our head office 🌞

14/04/2025

Get the whole family enjoying exercise this Easter...........

It's all about family time in the pool with the Floats and Fun sessions 👨‍👩‍👧‍👦
We have added eggstra sessions on during the Easter holidays 🐣😍
Find our full timetable at ➡️ https://bit.ly/48fMVKj

10/04/2025

Just a reminder, you can book in with Lisa online or by calling the clinic on 01543 414491

Lisa Edwards
Physiotherapist

Lisa provides a physio service at Blackberry Clinic Lichfield. She is a keen triathlete and specialises in MSK conditions sports injuries and orthopaedic conditions.

As a triathlete herself, Lisa is knowledgeable about swimming, biking and running injuries.

21/03/2025

A lovely day yesterday for a meeting at one of our Head Offices (BUPA Place, Salford Keys) ☀️🌞

13/03/2025

Hello everyone, just a reminder that even though we are now owned by BUPA, we still see self funding and other insured patients :)

11/03/2025

𝗗𝗼 𝘆𝗼𝘂 𝗱𝗼 𝘀𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗮𝘀 𝗮 𝗿𝘂𝗻𝗻𝗲𝗿?

Many runners focus solely on running, but incorporating strength training can prevent injuries and improve performance. Here’s why you should add it to your routine:

𝘗𝘳𝘦𝘷𝘦𝘯𝘵 𝘐𝘯𝘫𝘶𝘳𝘪𝘦𝘴: Strengthen muscles and connective tissues to handle running loads. This helps in avoiding tissue overload, which can occur from sudden increases in training intensity or mileage.

𝘙𝘶𝘯 𝘍𝘢𝘴𝘵𝘦𝘳: Improve neuromuscular coordination and power, which translates to better speed and performance.

𝘉𝘰𝘰𝘴𝘵 𝘌𝘧𝘧𝘪𝘤𝘪𝘦𝘯𝘤𝘺: Enhance running economy and stride efficiency, making your runs more effective and less tiring.

𝗪𝗵𝘆 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗠𝗮𝘁𝘁𝗲𝗿𝘀:

𝘐𝘯𝘫𝘶𝘳𝘺 𝘗𝘳𝘦𝘷𝘦𝘯𝘵𝘪𝘰𝘯: Strength training helps in building a resilient body that can withstand the physical demands of running. This is crucial as many runners lead sedentary lives outside of their training, which can lead to muscle imbalances and weaknesses.

𝘔𝘶𝘴𝘤𝘭𝘦 𝘔𝘢𝘪𝘯𝘵𝘦𝘯𝘢𝘯𝘤𝘦: After the age of 30, muscle mass naturally declines. Strength training helps maintain and build muscle mass, ensuring your body remains strong and capable.

𝘉𝘢𝘭𝘢𝘯𝘤𝘦𝘥 𝘍𝘪𝘵𝘯𝘦𝘴𝘴: Avoid letting your aerobic fitness outpace your structural fitness (bones, tendons, ligaments, and muscles). This balance is key to preventing injuries.

𝗣𝗿𝗮𝗰𝘁𝗶𝗰𝗮𝗹 𝗧𝗶𝗽𝘀:

𝘍𝘳𝘦𝘲𝘶𝘦𝘯𝘤𝘺: Aim for 1-2 strength training sessions per week.

𝘌𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴: Focus on compound movements like lunges and squats. These exercises target multiple muscle groups and are effective for building strength.

𝘉𝘰𝘥𝘺𝘸𝘦𝘪𝘨𝘩𝘵 𝘌𝘹𝘦𝘳𝘤𝘪𝘴𝘦𝘴: If weights are intimidating, start with bodyweight exercises. They can still provide significant strength benefits.

𝘗𝘳𝘰𝘧𝘦𝘴𝘴𝘪𝘰𝘯𝘢𝘭 𝘎𝘶𝘪𝘥𝘢𝘯𝘤𝘦: Consult with a physiotherapist or a fitness professional to create a personalised plan that addresses your specific strengths and weaknesses.

𝘙𝘦𝘮𝘦𝘮𝘣𝘦𝘳: Strength training is about building strength, not bulking up. The goal is to support your running, not to gain massive muscle mass.

07/02/2025

𝗣𝗮𝗿𝘁 𝟮: 𝗣𝗿𝗲𝘃𝗲𝗻𝘁𝗶𝗻𝗴 𝗟𝗼𝘄𝗲𝗿 𝗟𝗲𝗴 𝗣𝗮𝗶𝗻 𝗪𝗵𝗶𝗹𝗲 𝗥𝘂𝗻𝗻𝗶𝗻𝗴

Prevention is key to enjoying a pain-free running experience. Here are some detailed tips to help you avoid lower leg pain:

𝟭. 𝗣𝗿𝗼𝗽𝗲𝗿 𝗙𝗼𝗼𝘁𝘄𝗲𝗮𝗿:
Invest in good running shoes that provide adequate support and cushioning. Visit a specialty running store to get fitted for shoes that match your foot type and running style. Replace your shoes every 300-500 miles to avoid wear and tear that can lead to injuries.

𝟮. 𝗚𝗿𝗮𝗱𝘂𝗮𝗹 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀𝗶𝗼𝗻:
Increase your running distance and intensity gradually to avoid overloading your muscles and tendons. Follow the 10% rule: don’t increase your weekly mileage by more than 10% to give your body time to adapt.

𝟯. 𝗪𝗮𝗿𝗺-𝗨𝗽 𝗮𝗻𝗱 𝗖𝗼𝗼𝗹-𝗗𝗼𝘄𝗻:
Always start with a proper warm-up to prepare your muscles for the workout. This can include dynamic stretches like leg swings and high knees. End with a cool-down to aid recovery, incorporating static stretches to improve flexibility.

𝟰. 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴:
Incorporate strength training exercises to build muscle endurance and support your lower legs. Focus on exercises that target the calves, shins, and feet, such as calf raises, toe taps, and resistance band exercises.

In Part 3, we’ll explore effective treatments for lower leg pain. Stay tuned!

07/10/2024

𝗣𝗮𝗿𝘁 𝟭: 𝗨𝗻𝗱𝗲𝗿𝘀𝘁𝗮𝗻𝗱𝗶𝗻𝗴 𝗟𝗼𝘄𝗲𝗿 𝗟𝗲𝗴 𝗣𝗮𝗶𝗻 𝗪𝗵𝗶𝗹𝗲 𝗥𝘂𝗻𝗻𝗶𝗻𝗴

Running is a fantastic way to stay fit, but it can sometimes lead to lower leg pain. This discomfort can stem from various causes, including overuse, improper footwear, or biomechanical issues. Common conditions include shin splints, calf strains, and Achilles tendinitis.

𝗞𝗲𝘆 𝗣𝗼𝗶𝗻𝘁𝘀:

𝙎𝙝𝙞𝙣 𝙎𝙥𝙡𝙞𝙣𝙩𝙨:
Pain along the inner edge of the shinbone, often due to overuse or running on hard surfaces. This condition is common among new runners or those increasing their intensity too quickly. Symptoms include tenderness, soreness, or pain along the inner side of the shinbone and mild swelling in the lower leg.

𝗖𝗮𝗹𝗳 𝗦𝘁𝗿𝗮𝗶𝗻𝘀:
Sudden pain in the calf muscle, usually from overstretching or overloading. This can happen during activities that involve sudden bursts of speed or changes in direction. Symptoms include sharp pain, swelling, and difficulty standing on tiptoe.

𝗔𝗰𝗵𝗶𝗹𝗹𝗲𝘀 𝗧𝗲𝗻𝗱𝗶𝗻𝗶𝘁𝗶𝘀:
Inflammation of the Achilles tendon, often from increased activity or improper footwear. This condition is characterised by pain and stiffness along the Achilles tendon, especially in the morning or after periods of inactivity.

Understanding these conditions is the first step in addressing and preventing lower leg pain. Stay tuned for Part 2, where we’ll dive into prevention strategies!

strains

04/10/2024

Lisa Edwards
Physiotherapist

Lisa provides a physio service at Blackberry Clinic Lichfield. She is a keen triathlete and specialises in MSK conditions sports injuries and orthopaedic conditions.

As a triathlete herself, Lisa is knowledgeable about swimming, biking and running injuries.