Luke Nelson’s Post

Here at Vanbrugh Physio, we understand the importance of injury prevention when it comes to running. Today, we're kicking off our series of three essential tips to keep you running strong and injury-free! 🌟 TIP ONE - Gradual Progression 1. Follow the 10% Rule Increase your weekly mileage by no more than 10% to avoid overtraining and injuries. 2. Use Walk-Run Intervals Start with a mix of running and walking, gradually increasing the running time as your endurance builds. 3. Listen to Your Body Pay attention to pain and fatigue; adjust your training to prevent overuse injuries. 4. Schedule Rest Days Incorporate rest days and active recovery to allow muscles to heal and grow stronger. 5. Cross-Train Include activities like cycling or swimming to improve overall fitness and reduce injury risk. It is tempting to dive headfirst into a new running routine, but pushing too hard too soon can increase your risk of injury. Stay tuned for our next 2️ tips of the series! Have questions or need some advice? Don't hesitate to reach out and schedule your consultation! 📲 020-82935484 #Running #InstaRunners #RunnersCommunity #RunningTips #FitnessMotivation #RunHappy #MarathonTraining #RunnersWorld #runforlife #runfast #runinjuryfree #runnersknee #stayfit #vphysio #livelifetothefull #nomorelivingwithpain #physioworks #achieveyourgoals #handsonphysio #physiogreenwich #physiolondon

I used to experience so much pain before discovering this bar. 😣 What an absolute game changer it is, comfortable, easy to use, and incredibly effective. 💪✨ Using a MAG grip bar can help alleviate strain on your forearms and wrists, potentially providing relief if you’re dealing with tendonitis, especially in the elbows (such as tennis elbow or golfer’s elbow). 🏋️♂️🙌 Have you ever struggled with pain during your workouts? 🤔 What tools or techniques have helped you overcome it? Let me know in the comments! 👇 Your Coach, Leon 🖤 ——————————————————————————————— 🌐 WWW.LOOKGOODFOODS.CO.UK 💥 USE CODE: Leon20 for 20% OFF 🌐 WWW.PROZIS.COM @Prozis 💥 USE CODE: LGF for 10% OFF 🌐 WWW.MYOAPPERAL.CO.UK 💥 USE CODE: LGF10 for 10% OFF 📺 YouTube - https://lnkd.in/e5kKdDiq ——————————————————————————————— #FitnessTips #GymLife #TendonitisRelief #StrengthTraining #MAGGripBar #WorkoutEssentials #PainFreeLifting #InjuryPrevention #FitLife #GymMotivation #HealthyLiving #WorkoutSmart #FitnessReels #GymHacks #FitnessJourney

🎶 𝐏𝐥𝐚𝐲𝐥𝐢𝐬𝐭 𝐖𝐨𝐫𝐤𝐨𝐮𝐭! 🎶 Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch. Choose 4 of your favorite pump-up songs – they should be between 3:30 and 4:30 minutes long. 👉𝐒𝐨𝐧𝐠 𝟏: 10 Jumping Jacks 10 Reverse Lunges (10/side) 10 Mountain climbers (10/side) 10 second rest (if needed) 👉𝐒𝐨𝐧𝐠 𝟐: 10 Push-ups 10 Bodyweight Squats 10 Bent-Over Rows (10/side) 10 second rest (if needed) 👉𝐒𝐨𝐧𝐠 𝟑: 10 Burpees 10 High Knees (10/side) 10 Walking Lunges w/ twist (5/side) 10 second rest (if needed) 👉𝐒𝐨𝐧𝐠 𝟒: 10 Glute Bridges (hold 3 sec at top) 10 sec Side Plank (10 left / 10 right) 10 Mountain Climbers 10 second rest (if needed) ➡𝑷𝒐𝒔𝒕 𝒚𝒐𝒖𝒓 𝒔𝒐𝒏𝒈𝒔 𝒊𝒏 𝒕𝒉𝒆 𝒄𝒐𝒎𝒎𝒆𝒏𝒕 𝒔𝒆𝒄𝒕𝒊𝒐𝒏!! #fitness #strength #training #running #workout #motivation #busyentrepreneurs #busyentrepreneurs #marathon #endurance

Struggling to get the most out of your golf swing? 🏌️♂️ A few simple adjustments with the help of a Physio can make all the difference! ⛳️ Here are 5 ways you can improve your swing and elevate your performance on the course 💥 1️⃣ Increase Thoracic Rotation: Unlock more movement in your upper body to create a smoother backswing and downswing. Better rotation leads to more consistent shots 🏋️ 2️⃣ Increase Hip Mobility: A flexible hip range of motion allows you to load better into your backswing without swaying, helping you to maintain stability and control 🔥 3️⃣ Improve Shoulder Range of Motion: Achieve a better position at the top of your backswing without overextending your back, leading to a more powerful and pain-free swing 💪 4️⃣ Enhance Balance and Coordination: Syncing your body parts together with improved balance and coordination leads to better sequencing in your swing for increased accuracy. 🏌️♂️ 5️⃣ Build Strength for Swing Power: Strength training isn’t just for the gym - more strength and power means increased club head speed, which translates into more distance off the tee 🏋️ Whether you’re struggling with consistency or looking to add a few more metres to your drives, these tips can help transform your game. 🙌 Ready to take your game to the next level? Tap the link in the bio to get in touch, or DM me 💪 #golf #golffitness #golfphysio #golfswingtips #golfswing #golfperformance #golffit #golffitnessspecialist #golftraining #golfimprovement #golfinjury #golfers

Is injury holding you back from your greatest potential? I was talking to a BJJ practitioner the other day that has dreams of competing. She’s been training consistently for over four years, but every time she tries to compete, she gets injured. She was frustrated because she loves BJJ, and wants to put her skills to the test, but it was starting to effect her work and life. As I talked to her more I learned that the only exercise she was doing was BJJ. No weightlifting, no conditioning. Can you relate? You either know you have to invest in strength and conditioning off the mats but don’t know what to do or you don’t even think you need outside strength and conditioning 🤯 But what you probably don’t realize is that it’s the things you do off the mat (strength, conditioning, nutrition, recovery), are the things that let you to train and compete on the mats injury free. If you’re serious about preventing on mat injuries and creating longevity in the sport you love without it negativity impacting your life then taking your strength, conditioning, nutrition, and recovery seriously is a must. If you want help DM “FightTeam” and let’s talk about how to get started. #leavenothingtochance #fightteam #combatsport #sweetscience #onlinefitnesscoaching #femalemartialartist #amatuerboxing #cagefighting #martialartsathletes #bjjcompetitor #mmafights #bjjlifestlye #fightfit #cuttingweight #strikefirst #fitnesskickboxing #sparringsession #smashyourgoals #kicklight

Transform Your Leg Workout with the Dynamic Side Lunge and the BAMmat! Regular side lunges can be great for your legs, but they often neglect your core.  The BAMmat adds an extra layer of challenge to your side lunges, engaging your core for better balance and stability. It creates a dynamic surface, requiring your core muscles to engage more deeply to maintain balance and proper form throughout the exercise.  Don't wait any longer, transform your side lunges and take your leg workouts to the next level! For orders, click here 👇🏻👇🏻👇🏻 www.bam-metrics.com #BAMmetrics #MobilityMatters #MobilityCoach #ConsistencyIsKey #onlinetrainer #GolfFitness #golf #golftips #FitnessJourney

Looking to up your golf game? Strength training could be the missing piece to your success on the course. Here are some incredible benefits of incorporating strength training into your golf training routine: 1️⃣ Power and Distance: Building strength in key muscle groups can increase your clubhead speed and generate more power in your swing. 2️⃣ Stability and Balance: A strong and stable foundation is vital for a consistent swing. Strengthening your core and lower body muscles can enhance stability and balance, helping you maintain a solid posture throughout your swing. 3️⃣ Precision and Accuracy: Strength training improves your muscular control, allowing you to execute your swing with greater precision and accuracy. 4️⃣ Injury Prevention: By strengthening muscles and improving joint stability, you can reduce the risk of strains and keep yourself on the course for longer, pain-free rounds. #StrengthTrainingForGolf #GolfPerformance #UnleashYourPotential #findlife #investinyourselfnotthegym #wellness #golf #inhomepersonaltraining #fit #workout #motivation #fitnessjourney #golf #well #healthylifestyle #health #personaltraining #injuryprevention #painmanagement #pain #golfswing

Unlock Your True Strength 💪 Did you know that deadlifts are a powerhouse exercise for building leg and back strength and enhancing grip power? 💥 Strengthen your entire body and grip with each lift! #FitnessFacts #DeadliftBenefits #GripStrength #StrengthTraining #FitLife #TrainHard #FitnessJourney #PersonalTraining #WorkoutMotivation #GymLife #FitnessProfessional #ExerciseScience #BodyBuilding #HealthyLiving #FitTips

Do you get pain whilst running? If you need to substitute running it all comes down to WHY do you need a substitute? Assessment is at the foundation of what I do to help get people out of pain, feeling fitter, healthier, stronger and more confident. Understanding the best substitutes and interventions when there are things you cannot do and building your body up in a way that allows you to return to the things you love. #fitnesishealthcare #movementismedicine #fitnessforlife #running #injury #runninginjury #pain #painfreeliving #healthandlongevity #longevity

Up-Out-Movin Weekly Workout Challenge “Hotel” The Vaca workout Progressive pyramid circuit (round one 1 rep, round two 2 reps, etc…goal is 10 rounds (825 total reps) checkout video for exercise demos - jumping jack progressions (palms down, full ROM, out front, out & ins) - squat progressions (drinking bird or single leg RDL, forward lunge, reverse lunge, lateral lunge, squat…on both sides) - prison cell push-up progressions (push-up touch chest to ground and knees to elbows) Stay focused, motivated and positive…let’s go👊🏾👊🏿👊🏼👊🏽 #wellness #fitness #coach