Forest Business Centre, 92a, Forest Road, Loughton, IG10 1EQ
pentony@pamofit.co.uk
07914 352717
Price List
Sports Massage & Injury
60 min Sports Massage & Injury Session
£6090 Min Sports Massage & Injury Session
£90Womens Wellness
Pelvic Floor & Core Re-connection 6 Session Package
£390Diastasis Recovery 3 Session Programme
£210Diastasis Recovery Additional Sessions 60 min
£60C-Section Recovery 3 Session Programme
£210C-Section Recovery Additional Sessions 60 mins
£60Pregnancy Massage 90 mins
£90Post-natal Recovery 90 mins
£90Hysterectomy Recovery 3 Session Programme
£210Hysterectomy Recovery Additional Sessions 60mins
£60Scar Release Follow Up Sessions 60 mins
£60Scar Release
Scar Release Initial Session (Assessment & Treatment)
£90A 60 minute session tailored to your individual needs.
CORE Fascial Release
CORE Fascial Release One Session Recipe
£90CORE Fascial Release 5 Series
£330Try this 2 minute kinesiology taping to help relieve your plantar fascia pain while you work on addressing the underlying issues.⠀
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I love this taping to help clients, help themselves between sessions. If we can create a pain free window, you can move more, move differently and start getting your plantar fasciitis better for good!⠀
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I highly recommend using @rocktape as it has great elasticity and stays on for 4-5 days - just what you need! I buy mine at the superdrug on Loughton high street.⠀
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Enjoy!⠀
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#plantarfascia #heelpain #sportsmassage #massagetherapist #runner #fitpro #fitness #sportsmassagetherapy #running #runninginjury #flipflops #heelpain #nowload #movementismedicine #fitness ##crossfit
Would You Like to Reduce Your Stress & Anxiety by 65%?
Well that got your attention! Given this extended lockdown I am keen to help support our minds and bodies and reducing stress and anxiety is top of the list in keeping us and our bodies feeling good.
If meditation is not for you, I am sure you can listen to a song?
A study by Neuroscientists in the UK found that the song 'Weightless' by Marconi Union to reduces stress and anxiety by a whopping 65%!!!! Now who does not have the time to listen to one song that is going to have an impact like that?? If you want more then this was their top list of songs for reducing stress and anxiety, maybe time to create the dream anti stress playlist:
1. "Weightless," by Marconi Union
2. "Electra," by Airstream
3. "Mellomaniac (Chill Out Mix)," by DJ Shah
4. "Watermark," by Enya
5. "Strawberry Swing," by Coldplay
6. "Please Don't Go," by Barcelona
7. "Pure Shores," by All Saints
8. "Someone Like You," by Adele
9. "Canzonetta Sull'aria," by Mozart
10. "We Can Fly," by Rue du Soleil (Café Del Mar)
Top Tip - on youtube you can find a TEN hour loop of weightless to fall asleep to: https://youtu.be/qYnA9wWFHLI .
Stay safe,
Px
#stress #anxiety #relievestress #stressandpain #painrevolution #movementismedicine #icannotmeditate #reducestress #reduceanxiety #mentalhealthmatters #mindbodyconnection #stressincreasespain #inthistogether #fight #stayhappy #sportsmassagetherapist #sportsmassagetherapy #massagetherapist #helpingothers #wellbeing #think360
Healing Injury & Chronic Pain
I have a love/hate relationship with social media.
I want to help people. I feel I can reach more people here.
The risk is that without a deep screening or assessment I can only really help people with three things that may start you on the journey to moving and feeling better:
- relieving symptoms (not healing injury or chronic pain)
- helping you understand your body and injury better
- fuelling your desire to heal and to reach out to a professional
The reality is that your injury or your pain is influenced by so much. Sleep, nutrition, emotion, body mechanics, load, form and on and on.
Mostly where you feel the pain, is not the issue, not the root cause. The things that are easy to help you with online are reducing the symptoms but I bet you have noticed that it makes it feel better for a day or two then you are back on that massage ball, back on the tape, back on the stretch?
Not being able to see clients at the moment is emphasising that the best thing you can do is TUNE in to your body. LISTEN to what it has to tell you. THINK about your whole body, WHOLE lifestyle and devise a WHOLE plan to moving and feeling better.
I am here to support you so ask me questions and I will do my best to guide you on that journey.
Stay safe and keep moving!
Px
#movementexpert #chronicpain #painrevolution #evidencebasedhealing #mindbodyconnection #runnersknee #kinesiotape #rocktape #runninginjuries #evidencebased #partofthesolution #sportsmassage #creatingpainfreewindows #movemore #movebetter #justmove #movementismedicine #nervoussystem #placebo #jumpersknee #anteriorkneepain #science #health #massagetherapist
Stress & Anxiety
I have been doing a lot of meditating during this chaotic time of ours. To many out there I seem to have it all together, but believe me its a fine balance and I know that once I feel that neck and back stiffen, the headache come on, my breathing has restricted and my thoughts have run astray. I have coping mechanisms and when I am tested like we are right now I utilise all of them a lot of the time!
I have been doing an energetic alignment guided meditation over the last few weeks with the wonderful @anoumechange and it is clear that my head and heart like to battle. When the head starts to outweigh the heart, anxiety kicks in.
What kept repeating to me during this guided journey was the phrase 'Don't Think, Just Be'.
What a simple phrase, yet so hard to execute. I grew up believing I could do anything and be anything and so control became my thing. Controlling my studies lead to controlling big projects in the city, to controlling my personal life.
I tried to control my world.
But as they like to say 'You plan and God laughs' and I have learned over the last ten years that we can only control a small number of things in life so to try not to worry or control those we cannot.
Easier said then done right? So if you like me are wondering when we will work again, when the kids will be with their friends again, when we will train at the gym again lets try to leave that in the bucket of what we cannot control and focus on just being where we are today.
'Don't Think, Just Be'
Px
#reducepain #reducestress #neckstiffness #nervoussystem #sportsmassage #massagetherapy #stress #anxiety #mentalhealth #mindbodyconnection #trauma #feelyourfeeling #myfeetare #deepbreathing #wimhoff #vagusnerve #visualmeditation #massage #massagetherapy #massagetherapist #mindovermatter #control #citylife #lifechange #change #innerreflection
The Most Common Running Injuries
This week I want to post some helpful information for those of you who are running to keep fit in the lockdown but who injured! Sadly research shows that 8/10 of us will get an injury and that many who get injured running, never return to running which I think is tragic as it is afree and beautiful way to stay fit and happy.
Here are the top three injuries:
1 - Knee Pain (makes up 40% of running injuries!)
2 - Shin Splints
3 - Plantar Fascia
Now I will talk about how to reduce symptoms this week as without a thorough assessment the cause is unknown, I have had plantar fasciitis that needed deep core reconnection to resolve and knees that were linked to the breath! So remember that you need to start listening to your body to see what is going on too until you can consult and expert to help you.
#runninginjury #runmore #runconsistently #injury #sportsinjury #sportsmassagetherapy #forestrunning #kneepain #runner #runnerskneerecovery #movemore #movebetter #balance #donotfearinjury #shinsplints #shinsplintsrecovery #plantarfascia #painscienceeducation
Who Has Taken Up Running in Lockdown?
Me!
Did you know that 8 out of 10 runners will get injured in any year, that is pretty darn high.
Although the causes are not definitive what we do know are the risk factors, these make for interesting reading and at least some of them you can do something about, here are some I found interesting:
- Too Much - Injury happens when load exceeds tissue tolerance so doing too much running increase your risk of injury, rest days, training plans and run coaching are key!
- Too Little - Yes running just once a week increases your chance of injury! Time for a progressive consistent running plan to get you moving consistently and gradually increasing load.
- Cadence - Shorter faster strides reduce impact on knees and reduce injury rates. Next time you are running tune in to your cadence and how it feels when you move to shorter, faster strokes.
- Previous Injury - if you have already had a running injury this year, this really spikes your chances are re-injury, makes sure you are fully rehabilitated before returning seek advice and stop that reinjury!
- Surface – Hard surfaces increase your injury risk compared to running on softer surfaces. Are there any parks or grassy areas you could train on instead?
- BMI - Yes your weight makes a difference, given your knees feel 2:5-3 times the force of your body weight through the knees when running this is s no brainer, weight less, impact less
Some risk factors you can do less about but if you know you are higher risk here then maybe those items you can control become more of a focus?
- Age - You are most likely to be injured running if ages 45-65.
- Gender- More likely to be injured if you are male.
Time to maybe take stock of your running and add some measures to reduce your risk!
##runningcommunity #running #run #injuries #runningismytherapy #happyplace #sportsmassage #runninginjury #kneepain #runnersknee #trainingplan #progressiveoverload #gradedexposure #couchto5k #runmore #movemore #movebetter #shinsplints #reducerisk #fitnessuk #runcoach #helpmerunbetter
Hours & Info
07914 352717
Tues: 10.45am - 5.15pm
Fri: 11am - 4pm
Fri: 11am - 4pm
