Marathon Preparation, there's more to it than just running!

So the London Marathon is creeping up on us and many of our clients are already doing 10ks and half marathons in preparation (well done!).  

Getting prepared for running 26.2 miles, especially for novice runners is no mean feat. So we will be putting together some advice to help you get in shape for the big day.  

Over the next few weeks we will be putting together a series of blog posts to help you with the upcoming events for the running season; 10ks, Surrey Half, London or Brighton Marathon. 

Apart from running what other training should you be doing, all of the following will be outlined in the next 3 weeks:   

  • Strength Training - Next Feature 
  • How to structure your training in the 6 weeks before a marathon 
  • Sleep - Tips on good practice for athletes, an expert perspective. 
  • Injury Rehab and how we can help 
  • An interview with a marathon runner, what can I expect. For first time competitors.
  • Sports Massage - How will it help? 
  • Gait and Running styles - Expert tips 

Sign up to our newsletter to get this series of blog posts. 

 Injuries; What will we be able to help with in the lead up to race day? 

  • Plantar Fasciitis - Heel, arch or foot Pain  
  • Achilles Tendinitis  
  • Posterior Tibial Stress Syndrome (Shin Splints)  
  • Chondromalacia Patella - also know as runners knee, pain can be felt under the knee cap  
  • Patella Tendinitis  
  • Hip Bursitis  
  • Tight IT Band/Iliotibial Band Syndrome  

These are among the most common we see during the lead up to mararthon day. The good news is all of these problems are treatable, some are quick fixes and others need a little more time, but all can be helped with treatment. So don't leave the injury, the sooner we see it, the easier it is to fix! 

Marathon Prep treatment packages available: 

8 Weeks leading up to the London Marathon 2018 -

6 x 60 Min Sports Massage per week , 2 x Osteopathy Sessions =  £460 ( Saving £50) & We will give a post run treatment of choice (Max value £65) for free!

 

Why do some people keep hurting their backs?

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The question of why some people seem to be locked in a continual recurrent pain cycle, is indeed a good question. While some individuals are lucky enough not to be plagued by any kind of back pain, others are frequent visitors in osteopathy or physiotherapy clinics.

The common pattern that we see in clinic is as follows:

A new patient visits us for lower or upper back pain, we complete a consultation, a diagnosis is formed, an initial treatment, followed by 2-4 follow ups and the pain is resolved (in 9/10 cases). We then advise the patient that they should complete their exercises. The patient returns months later with the same, or similar problem.

Why does pain recur?

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Unfortunately there is not one sole reason why some people have a reoccurrence of back pain, but there are lots of contributing factors, however a major factor is the role of the deep muscles that support the spine.  (See diagram)

Loss of muscle control: A study in 2009, muscle fibres were investigated in back pain symptomatic and asymptomatic patients, to look for weakness and control in the long and short fibres of the spinal muscle.  The conclusion was that despite pain resolving, the deep muscles of the back were contracting differently to those who did not have an initial injury. Deep back muscle control is vital for normal spinal control.

People with recurrent lower back respond differently to loading of the spine: Another study in 2010 compared back muscle contraction during loading and unpredictable loading, between people with and without recurrent back pain. The study found that despite back pain resolving, those who had suffered with back pain in the past had less contracture of the deep and superficial paraspinal muscle compared to those who had not suffered back pain in the at all.

Recurrent lower back pain is associated with altered motor coordination of the lumbar paraspainal muscle.

Muscle make up: Evidence suggests that the physical structure of the muscle changes after injury, however the evidence is still inconclusive. It was found that there is often atrophy and weakness in the deep muscles of the back after chronic injury. (Goubert et al 2016)

To summarise:

Back pain can recur when muscle firing is delayed, causing the spine to find loading difficult. This is why something as small as putting shopping in the boot of a car can cause injury. Sudden unstable load of the spine, with muscles that are not contracting quickly enough. 

The deep back muscles can weaken after an injury, therefore there is less stability in the spine. In conjunction the lack of coordination of muscle contraction means the spine is not moving effectively. 

If you have recurrent back pain, please see our page on spinal strength and mobility as we are now offering bespoke sessions. Alternatively exercises to help you manage back pain will be available on the website soon.  

 

 

 

 

Microneedling, a treatment proven to boost collagen and improve skin texture. Let us ease your mind about this amazing treatment because above all, it's pain-free!

Regular facials are the key to delaying & diminishing signs of ageing. At only 30 years young, we start to lose collagen and the signs of ageing can begin to appear. The answer is microneedling. Studies have shown an impressive boost of collagen by up to 400% over a 6 month period with a course of just 3 treatments. We have answered some of the most common questions that we are asked, as let's face it, needles can be scary! 

  • Myth 1 - It will hurt! You are using needles... 

This isn't the case as the treatment is minimally invasive. Anaesthetic is applied to the skin 40-50 minutes before we begin, making you suitably numb before a single needle touches the skin. When we have asked clients where they would put the pain on a 1-10 scale, the average response was a 3 at worst. 

"First Skin Pen treatment, comprehensive explanation of treatment and aftercare. Very reassuring and now I am looking forward to my next treatment. Thank you very much." - Liz M

  • Myth 2 - I won't be able to go out for days until my skin heals...

There is very little downtime with this treatment, normally you will have redness that looks like moderate sunburn for around 18-24 hours, this diminishes quickly over a 24 hour period and after 48 hours, skin has generally returned back to normal. See photos below.

  • Myth 3 - It's needles being stabbed into the skin, won't that cause damage...

Skinpen works for this exact reason by stimulating your skin's natural ability to repair itself. This process results in tissue remodelling and new collagen formation achieving healthier skin with a much more youthful, smoother appearance. This is the next advancement in skin regeneration.

The needle also goes in at a 90 degree angle so there is no drag on the skin, this is why Skinpen is far superior to other methods of needling. 

  • Phase I: Inflammation. Piercing the skin triggers your immune system to disinfect the wounds, remove debris, increase blood flow and begin to create new tissue.
  • Phase II: Proliferation. The wound is re-built with new granulation cells, as well as a temporary (type III) collagen and elastin, which are part of the extracellular matrix. Additionally, a new network of blood vessels develops.
  • Phase III: Remodeling. The wound has been replaced with new dermal tissues and blood vessels. The type III collagen in the newly formed tissue is replaced with stronger type I collagen, which can contract to create a tightening or “shrink wrap” effect on the skin.
  • Myth 4 - Is it the same as derma-stamping or rollering? 

Similar but Skinpen is more advanced, as this is a medical grade treatment that creates thousands and thousands more micro-injuries in the skin than a manual roller or stamp can. Vertical delivery of the needles allows physicians/skin care providers to use the device to treat hard-to-reach places that other dermal rollers cannot. 

Did you know manual rollers are by no means as hygienic as Skinpen? This is why Skinpen is used by the NHS and other medical professionals and institutes. 

  • Myth 5 - I'm worried about the risk of post-procedure infections...

Post-procedure infections are extremely unlikely due to the Skinpen being the only medical grade micro needling device available. The treatment is done under sterile, clinical conditions and we take precautionary measures to provide protection from potential cross-contamination. The Skinpen has 14 stainless steel medical grade needles, ingress protection to prevent any blood, fluid or serum present during the procedure from penetrating into the pen and a Bio-Sheath designed to ensure the fluids generated during the procedure do not pass from contaminated glove to pen. The micro-injuries caused during treatment usually close within 18-24 hours and there is home care to follow to ensure you're looking after your skin at home.

 

We offer a complimentary consultation to discuss all your concerns and put your mind at ease, this is a truly fantastic treatment, so don't let the needles put you off! 

"Rachel made me feel comfortable and explained the SkinPen treatment in great detail. A couple of days with a slightly red face and everything settled. I am now less apprehensive about the next two treatments and looking forward to the end result." - Jane B

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Treat Card - Client Loyalty Reward Scheme

Treatcard

Rewarding our loyal clients is very important to us, it is a way for us to thank you for your business. We don't want to just offer discounts to potential new clients, we want to reserve the best deals for clients who visit us regularly! 

Treatcard is the clinic loyalty scheme that allows you to build points each time you visit us and save towards a free treatment. 

How does it work?

On your next visit, if we haven't already given you a treatcard, ask for one! 

Each time you come to us, we will scan your card and points will accumulate on your account. 

£1 = 1 point (When purchasing treatment/Gift Vouchers) 

£1 = 2 Points (When purchasing products) 

How can I track my points and rewards? 

Firstly, Download our app:

App store

Google Play

Second: Set up and account, the app will take you through this process. Once your account is set up, you will be able to book appointments, reschedule appointments, keep track of points and what treats are available and any special offers we are currently running. 

What can you exchange points for & How many do you need? 

Your account on the App will list all the treats that are available to you and how many overall points you have. 

Examples of treats that are currently available:

30 Min Sports Massage = 560 Points 

Environ Active Vitamin Facial = 980 Points 

 

Build additional points...

You can build points more quickly in a few ways: 

  • Refer a friend - 50 Points
  • Sharing reviews on Social Media - 25 Points 
  • Double points for re-booking on the same day 

We also run special double points days - so keep a look out on text or email! 

Ask us for more information next time you visit. 

01932860190

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Muddy Stilettos reviews Skinpen microneedling at The Cobham Clinic

Muddy Stilettos reviews Skinpen microneedling at The Cobham Clinic

Amber at Muddy Stilettos has kindly reviewed our new electronic microneedling treatment - Skinpen, the leading minimally invasive facials that can boost collagen by 400% over a course of 3 treatments. Check out her amazing review! 

#100 Day Reset Day 100 Update

The Latest from Environ

SOPHIE MILNER, FASHION SLAVE

“I’m back with my final 100 day reset video, for day 100… the 100 day reset is basically where the iiaa gave me a challenge that for 100 days I use entirely their skincare products, make-up products and their supplements… I’m so happy with the results again… my congestion has improved, my texture has improved… my breakouts are less severe if I get them… huge thank you to the guys at the iiaa… it’s been so awesome doing this challenge… I’ve seen the difference 100 days can make, there is 365 days in a year if I keep continuing to use all these different products then I’m so excited to see how good my skin will be…”

CACI Non Surgical Facelift

CACI Non Surgical treatments have attracted an impressive celebrity following and are often described as the "red carpet beauty secret". 

CACI clients include royalty, television and movie stars, supermodels, beauty editors and make-up artists from around the globe. Voted the most effective anti-ageing treatment available and the winner of numerous beauty awards, this treatment is a must if you are looking for a facial that is able to target a wide variety of skin concerns.   

A recent mention on Twitter from Bruno Tonioli about the the amazing results and benefits of CACI non Surgical Facelift. 

We are currently running a taster course of 4 45Min treatments for just £150.00! (T&Cs apply)