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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Skiing Injury Prevention and Fitness

5 key areas to work on Ski fitness

We’ve switched the heating on and started to wear woolly jumpers so it must be time to get prepared for that ski holiday.  There are a few key tips to work on before you hit the slopes

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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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What standing posture do I have?

The way we hold ourselves in standing affects the way we load our bodies, and therefore has an impact on whether we manage to stay injury free. If we are overloading certain structures such as joints, nerves, ligaments, muscles and tendons over time, this can end up leading to pain and injury.

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PRICE – The protocol for immediate treatment of injury


Winter usually brings with it an increase risk of injury for runners due to icy surfaces and fallen leaves making conditions treacherous underfoot. Should you be one of the unlucky ones to sprain an ankle in the pursuit of health and fitness whilst many are thinking about filling up on mince pies and mulled wine do not despair!

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Is Massage beneficial for runners with knee pain?

Running shot

Running is one of the most popular sports in the UK. and every year more and more people are joining running clubs, signing up for marathons or just running out their front door round the local park.  It is a great way to keep yourself fit and healthy but it can lead to various injuries.

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