What is cadence and how do I increase it when running?

Cadence (or stride rate) is simply “How many steps you take in 1 minute”. When running, knowing your cadence can be a useful tool to help improve technique. Think about cycling up a hill in a high gear. It requires a lot of effort to turn the pedals and is quite inefficient. If you change to a low gear you can turn the pedals much easier and requires less effort to climb the hill.

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I have a headache, can Physiotherapy help?

Headaches are a common complaint that affect approximately two thirds of the population.  At Oxford Circus Physio we treat people with headaches on a daily basis.  We pride ourselves on arming our patients with the tools to effectively treat and prevent their recurrence. The two most common types of headaches we treat are tension headaches and cervical headaches.

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Iliotibial Band Friction Syndrome

Your ITB is the band that attaches your tensor facia latae (TFL) muscle to the knee. As the ITB is not actually a muscle, it is not possible for it to become tight.

The TFL is attached to the pelvis and the knee (via the ITB). It is possible to place increased tension through the ITB by moving one end of it away from the other- like pulling on one end of an elastic band if held between 2 fingers.

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‘Shin Splints’ – What is it and how do I treat it?

Shin splints is an umbrella term for a number of different injuries that can occur in the shin/lower leg area. Although these can present quite differently, the causative factors are often the same and may include; abnormal biomechanics such as excessive supination or pronation (rolling in and out) of the foot, tight or weak lower leg muscles, leg length discrepancy, ankle instability and overuse (increased running and sports) or training errors.

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Sore shoulder after sleeping – Help!

I have been experiencing a dull pain in my left shoulder which feels like it’s behind the front delt. I first noticed it three days ago when I woke up after falling asleep on my left arm in an awkward position. Unfortunately I didn’t think too much of it and went training that evening where I did a leg weight training session which included front squats. I think the movement aggravated my shoulder so I have rested since.
Any remedial advice would be much appreciated.

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