Jake R Sports Therapy and Performance

10/09/2022

PEACE and LOVE over RICE all day now.

Check back a few posts from me to see what PEACE and LOVE is all about!

Icing sprained ankles actually slows the healing process down!🤯If you want to optimize the healing process, movement is medicine. Find a movement you can do with relatively minimal pain (which at first may just be some ankle pumps and circles) and progressively increase movement/load as you can. The line “walk it off” truly applies here as sitting and icing can delay the healing process.
If you’d like to learn more about how to treat a sprained ankle, check out my recent YouTube video “How to fix a Sprained Ankle” and also read my blog “Don’t ice, walk it off” on squatuniversity.com
I offer you one last piece of evidence. Every year a group of authors who are experts in the treatment of acute injuries gather and comb over the current scientific literature and establish position statements for the National Athletic Trainers’ Association (NATA). In 2013, they released one such statement on the recommended treatment for ankle sprains (an injury commonly addressed with the RICE protocol).
After evaluating all of the available scientific literature on possible treatments for ankle sprains, they assigned ratings from best “A” to worst “C.” Do you know which rating icing got? A big fat “C.” They even wrote that “strong clinical evidence for advocating cryotherapy is limited.”
Do you know the treatments that were assigned a rating of “A”? Functional rehabilitation! With this position statement, the profession that sees a majority of acute injuries among athletes acknowledged that icing is not as good as we all thought and rather the best form of treatment is moving and loading the injured area through rehabilitation exercise.
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18/06/2022

What a great idea gift for Father's Day!

All those active dads need a pamper session and to get back to a good physical & mental state

Being a dad is a very physical job and all the below can take its toll on the body!

🔹️ Shoulder carries on walks

🔹️ Pretending to be a climbing frame for the little ones

🔹️Quickly putting together that new slide or paddling pool so the little ones can play

Some lucky dads tomorrow 💪👍

******er ******eruk ******erbusiness

16/06/2022

It's a glorious time of the year in the UK with spontaneous summer trips between heavy bouts of rain! 🌞

The sunshine and warm weather is a great time to get out and about, boosting your physical and mental wellbeing!

If you plan to still train hard outdoors and have events coming up - please take note of the below to keep safe!!

🔥 Reduce the intensity slightly - if it's in the mid 20s, then this will immediately increase your heart rate as your body naturally tries to cool itself down - take this into account and reduces those hard runs

💧Hydrate - drink plenty of bloody water!! 2litres on a normal day but then 1 litre for every hour of exercise you do.

🏃‍♂️ If you're on a long run - take short water breaks in areas of shade. Don't tax your body on the run, it's already trying to deal with alot of stuff!

Stay safe and keep training!

******erUK ******erbusiness ******er

13/06/2022

I've got one more slot left this week for mobile Sports Massage. I can come to you 👍

8pm - Weds 15th.

Sports Massages aren't just for those that play sport or train. The focus is on helping you feel better and alleviate any aches or pains with;

🔹️ Deep tissue massage
🔹️ Joint mobilisation
🔹️ Muscle activation

This is done after a postural analysis and range of motion assessments.

Plenty of reviews on my page, check them out!

******er ******eruk

12/06/2022

🇬🇧 A great Jubilee weekend with the family visiting some amazing spots in the local ******eruk area. 🇬🇧

******er were absolutely amazing and accomodating with children! Great meal with the little boy getting to meet the Queen! 🍔

******ercathedral this has been a wish of the little boy for a while now so finally took him there for a walk around. It's hard keeping a little boy quiet when he hears the echoes! ⛪️

Love this new area that we are in and the amazing local places to visit!

******er ******eruk ******ercathedral

11/06/2022

You clean your house?

You service your car?

Wash the dishes after using them?

All these things increase longevity or create a much more pleasant environment to be in.

The same goes for your body;

🔹️exercise regularly - (even going for a walk is exercise)

🔹️take time to relax and unwind

🔹️eat foods that are quality fuel for the body!

Its easy to forget about the fragility of our bodies when it gets put under immense stress on a daily basis!

******er ******eruk

07/06/2022

💥 All appointments booked this week 💥

Some amazing clients to work with this week and all with a variety of different symptoms to assess/treat/advise.

My passion is helping people and learning at the same time. With every session I am learning something new as everyone is different.

******er ******eruk ******erbusiness

06/06/2022

🌟 GREAT NEWS 🌟

I am now partnered with !

I can now offer a constant 20% off any 1 hour Sports Massage session to all card holders!

This is a great initiate to support small local businesses and help local communities get top offers!

Thanks to Fiona @ Lifestyle for the support and guidance! 👍👍

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05/06/2022

The biggest challenge when injured, is to trust the process.

Physically, you know you're restricted but me tslly, you think you are ready or want to push it too quick.

These are the times when motivation sky rockets and the desire to move again increases.

Manage your own expectations and understand how long the process is going to be.

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03/06/2022

💥🌟 AVAILABILITY 🌟💥

As I battle to balance Sports Therapy & Performance with a military career, my available time is currently limited but I'll be looking to expand as much as I can.

These are all mobile, and I can come to you!

For now, Mondays and Weds evenings are available slots with Saturday mornings as per requests.

These do get booked up pretty quickly so let me know what is needed to get you back to full health.

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******er

02/06/2022

As a start up using organic marketing and growth, its always great to get passed that 100 follower mark on IG.

1st milestone done - now to keep on expanding and helping as many people as possible.

Thank you all - and a big thank you to


One of you were the 100th - 👍👍💪💪

******erUK ******er

01/06/2022

Sports Massage Therapy can have so many benefits and positive outcomes.

- Increased feeling of wellbeing

- Decreased stress levels

- Decreased pain levels

- Improved recovery times

- Increased flexibility

- Increased performance

These are all the things that everyone wants immediately, and can potentially be gained from a 60min session.

It's a no brainer...

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