City Osteopaths

04/09/2026

🏋️ How long should you rest between sets at the gym?

It’s easy for a gym session to become longer than planned — particularly when rest periods are based on when we feel ready to go again. But could simply watching the clock make your training more efficient? ⏱️

A study compared self-selected rest periods with a fixed rest of around 2 minutes in resistance-trained adults. After 8 weeks of lower-body resistance training, both groups achieved broadly similar improvements in muscle size, strength and muscular endurance.

https://pmc.ncbi.nlm.nih.gov/articles/PMC11503322/

The big difference? Time. ⌛

Those using fixed rest periods completed their workouts in approximately 29% less time on average. The researchers concluded that a timed rest interval of around 2 minutes appears sufficient for maximising lower-body adaptations while substantially reducing session duration.

💡 Want to make your gym session even more time-efficient?
One practical option is to use alternating or “split” sets. Rather than sitting for the whole rest period, you can train a different, non-competing body area before returning to the original exercise — for example:

Chest → legs → chest → legs or biceps → triceps → biceps → triceps

This can help you fit more exercise into the available time while still allowing the first muscle group some recovery.

If you need any help with your training or recovering from an injury, book an appointment with one of our expert osteopaths

https://clientportal.uk.zandahealth.com/clientportal/cityosteopaths

28/08/2026

🏃‍♀️ Updated Physical Activity Guidelines for Children & Young People 🚲

The UK Chief Medical Officers’ 2026 guidance is a useful reminder that being active doesn’t have to mean structured sport or exercise.

For children and young people aged 5–18, the guidance recommends aiming for an average of at least 60 minutes of physical activity per day across the week. ⏱️

🌟 What counts?
There are plenty of ways to get moving — from playing, walking and running to swimming, cycling, climbing, dancing, PE and sport. Activities should make children breathe faster and feel warmer, with movement spread throughout the day.

💪 Across the week, children and young people should also include activities that help develop movement skills and muscle and bone strength, while looking for opportunities to reduce inactivity and increase activity.

Regular physical activity can support healthy muscles and bones, co-ordination, fitness, sleep, concentration and learning, as well as confidence and social skills. 😊

For parents and carers, the key message is to make movement varied, enjoyable and achievable. Small opportunities to be active throughout the day can all contribute towards the weekly average.

At City Osteopaths, we support children and young people with a range of musculoskeletal concerns. If pain, discomfort or an injury is making activity difficult, you can book an appointment with us via our website:

https://clientportal.uk.zandahealth.com/clientportal/cityosteopaths

21/08/2026

❤️ Heart Rate Variability: a useful number — but not a number to worry about

If you wear a smartwatch or fitness tracker, you may have come across Heart Rate Variability (HRV).

HRV measures the small variations in time between successive heartbeats. Rather than simply telling us how fast the heart is beating, it can provide useful information about how the autonomic nervous system is responding to things such as exercise, recovery, sleep and stress. 📈

A fascinating 2026 review describes HRV as one of the most informative non-invasive biomarkers of cardiovascular and neurophysiological regulation, with applications extending from cardiovascular health to monitoring fatigue, stress and recovery.

🔬 Read the open-access research here:
https://link.springer.com/article/10.1186/s12872-026-05543-z

⌚ So should we all be watching our HRV?

Fitness trackers can be excellent tools. They can help us notice patterns, monitor activity and recovery, set goals and — perhaps most importantly — provide a little extra motivation to get moving. 🚶‍♀️🏃‍♂️

But there is an important caveat.

Consumer wearables aren't medical-grade ECGs, measurements can be affected by factors including movement and sensor contact, and individual trends are often more meaningful than becoming preoccupied with one isolated reading.

And sometimes all that health data can have the opposite of its intended effect. Constantly checking sleep scores, heart rate, HRV, steps and “readiness” can make some people feel more anxious rather than healthier. 😟

This interesting article from The Conversation explores that problem:

👉 Why your wearable health tracker can make you feel anxious:
https://theconversation.com/why-your-wearable-health-tracker-can-make-you-feel-anxious-283637

Our view? Let your tracker support healthy behaviour, rather than dictate how you feel. 🌿

Use it to encourage regular movement, recognise longer-term patterns and celebrate progress — but don't let a disappointing score convince you that you've had a bad night's sleep, a poor workout or an unhealthy day before you've even got out of bed.

Technology can provide useful information. It shouldn't become another source of stress.

While wearables provide reassurance for some people, for others they increase health anxiety.

14/08/2026

🚶 Every minute counts when it comes to movement

New physical activity guidance for adults and older adults reinforces a simple but important message: any level of activity can bring health benefits — and it’s never too late to start. 💚

Regular physical activity can help to:
😴 Improve sleep
🧠 Manage stress
⚖️ Maintain a healthy weight
😊 Improve quality of life
❤️ Reduce the risk of cardiovascular disease and type 2 diabetes
💪 Keep muscles, bones and joints strong
🦴 Support balance and reduce the risk of falls as we get older

The guidance recommends aiming for at least 150 minutes of moderate-intensity activity each week, or 75 minutes of vigorous activity, or a combination of the two. Strengthening activities are recommended on at least 2 days per week, with older adults also encouraged to work on balance twice a week.

But perhaps the most useful message is that you don’t have to do everything at once. Every minute counts. Breaking up long periods of sitting and finding manageable ways to move more throughout your day can all contribute. 🚶‍♀️🌿

Whether it’s walking, swimming, cycling, gardening, taking the stairs or another activity you enjoy, finding movement that works for you can be a valuable investment in your long-term health and wellbeing.

If pain, stiffness or a musculoskeletal problem is making it difficult to stay active, our osteopaths can assess your individual circumstances and discuss appropriate ways to support your movement and function.

📅 Book an appointment with us via our website:
https://clientportal.uk.zandahealth.com/clientportal/cityosteopaths

24/07/2026

🏃‍♂️🍝 Race day starts the day before… not at breakfast!

If you've got a marathon, sportive, triathlon or long-distance event coming up, don't make the mistake of trying to "carb load" on the morning of the event.

New research has shown that even very high carbohydrate intake (10 g per kg of body weight) doesn't fully restore muscle glycogen for at least 12 hours after hard exercise. While the liver's glycogen stores recovered quickly, the muscles – the fuel tank you'll rely on during endurance exercise – were still only around 70% replenished after 12 hours.

https://physoc.onlinelibrary.wiley.com/doi/10.1113/JP289115

💡 What does this mean?
A big bowl of porridge or pasta on race morning will raise your blood glucose (sugar) for a quick energy boost, but it won’t give your muscles enough time to store the energy they’ll need for longer events. Effective carbohydrate loading needs to begin at least the day before your event.

✅ Plan your meals ahead.
✅ Eat carbohydrate-rich foods the day before.
✅ Think of race-day breakfast as a final top-up—not the main fuel load.

Whether you're training for your first 10K or your next marathon, good preparation can make all the difference. 🏅

If training niggles or injuries are getting in the way of your goals, book an appointment with us via our website:
https://clientportal.uk.zandahealth.com/clientportal/cityosteopaths

17/07/2026

🏋️‍♂️ Why Romanian Deadlifts (RDLs) are one of the best exercises for hamstring injury prevention 💪

The Romanian Deadlift (RDL) is one of our favourite exercises for building strong, resilient hamstrings.

Why? 🤔

Your hamstrings are often injured when they're lengthened—for example, during sprinting, kicking, or sudden changes of direction. 🏃‍♂️⚽

Many gym machines strengthen the hamstrings with the knees bent, meaning the muscles are working in a shortened position. While this can certainly improve strength, it may not prepare the muscles as effectively for the positions where strains most commonly occur.

✅ RDLs strengthen the hamstrings while they're under load in a lengthened position, helping to:
• 💪 Build stronger hamstrings
• 🦵 Improve posterior chain strength
• ⚖️ Enhance hip hinge mechanics
• 🚑 Reduce the risk of hamstring strains when included as part of a well-rounded strength programme

As with any exercise, good technique and appropriate loading are key. If you're recovering from a hamstring injury or want advice on the right exercises for your goals, we're happy to help.

📅 Book an appointment with us via our website:

https://clientportal.uk.zandahealth.com/clientportal/cityosteopaths

10/07/2026

💪 Strength and conditioning isn't just for athletes – it's for anyone who wants to move better.

A fascinating article on strength and conditioning for golfers highlighted several principles that apply to all of our patients, not just those playing sport.
https://tinyurl.com/mvf4rd9r

🏋️‍♂️ The authors found that improving strength, mobility and movement quality can:
✅ Enhance performance
✅ Reduce injury risk
✅ Improve recovery from injury

For example, they emphasise:
🔹 Improving thoracic spine and hip mobility to allow efficient movement and reduce unnecessary strain.
🔹 Strengthening the posterior chain (glutes, hamstrings and back muscles) to improve force production and help the body cope with high physical demands.
🔹 Addressing muscle imbalances with targeted exercises to improve stability and reduce overload on joints.
🔹 Using progressive, multi-joint strength exercises through a full range of movement to build both strength and mobility.

These aren't just principles for golfers—they're the same evidence-based strategies we use when helping patients recover from back pain, return to running, improve sporting performance, or reduce the risk of recurring injuries.

If you're recovering from an injury or looking to become stronger and more resilient, we're here to help. 💙

Book an appointment with us via our website:
https://clientportal.uk.zandahealth.com/clientportal/cityosteopaths

03/07/2026

🌞 How to Keep Babies Hydrated in Hot Weather 👶💧

With another heatwave forecast, it's common for babies to feed differently. They may want shorter but more frequent feeds—this is their way of staying hydrated in the heat.

Babies under 6 months
• Exclusively breastfed?
Your baby does not need extra water—even on hot days. Breastmilk naturally adapts to meet hydration needs. Offer feeds more often, especially if your baby shows signs of thirst or fussiness.

➕ Top tip: It’s just as important for breastfeeding parents to stay well-hydrated themselves, as fluid intake can affect milk production.

• Formula fed or combination fed?
Stick to usual feeding routines. If your baby seems thirsty between feeds, you can offer small amounts of cooled boiled water.

⚠️ Important: Never dilute formula with extra water or replace feeds with water, as this can affect nutrition and electrolyte balance.
For combi-fed babies, offering an extra breastfeed instead of water can also help maintain hydration.

Babies 6–12 months
You can offer sips of cooled boiled water or an extra breastfeed between their usual milk and solid feeds to help manage hydration.

🔍 Signs of dehydration to watch for:
• Fewer wet nappies
• Drowsiness
• Dark yellow urine
• Sunken soft spot (fontanelle)
• No tears when crying

If you're ever in doubt or concerned about your baby’s fluid intake, always speak to a healthcare professional or book an appointment with Jennifer using the link below.

https://clientportal.uk.zandahealth.com/clientportal/cityosteopaths/home

26/06/2026

🏃‍♂️⚽ One injury can sometimes lead to another — but why?

A recent article from The Conversation highlights that after an injury, the body often adapts its movement patterns to protect the affected area.
While this is a normal response (such as limping with a twisted ankle), these compensations can place extra stress on other muscles, joints, and tissues, increasing the risk of a secondary injury if you return to activity too soon.

Adaptations to an injury can also persist even after the original injury has recovered, and they are not always as obvious as a limp, particularly if the injury was to an area such as the back or shoulder.

Identification of altered movement patterns, proper rehabilitation, and a gradual return to sport are key to reducing this risk. 📈💪

Read the full article here:
https://theconversation.com/why-one-sports-injury-can-sometimes-lead-to-another-284106

At City Osteopaths, we help people recovering from sports injuries by assessing movement patterns, supporting rehabilitation, and helping you return to activity as safely and confidently as possible. 🏃‍♀️🤸‍♂️

Book an appointment with us via our website:
https://clientportal.uk.zandahealth.com/clientportal/cityosteopaths

19/06/2026

⚡️ Shockwave therapy for Achilles tendinopathy: what does the latest research say? 👣

A recent review of the available research involving 557 patients found that shockwave therapy (SWT) did not provide meaningful improvements in pain or function for most people with Achilles tendinopathy (back of heel or lower calf pain).
https://www.jospt.org/doi/10.2519/jospt.2026.13985

So, what does help? 💪

The best evidence continues to support a gradual strengthening and loading programme. This means carefully increasing the amount of work your tendon does over time, helping it become stronger and better able to cope with everyday activities, exercise and sport.

It's important to remember that tendons don't usually improve with complete rest alone. The right amount of movement and exercise, guided to suit your symptoms and goals, is often the key to recovery. 🏃‍♀️🚶‍♂️

If you're struggling with ongoing Achilles pain, we can help assess your symptoms and guide you through an individual rehabilitation plan designed to get you back to doing the things you enjoy. 😊

Book an appointment with us via our website:
https://clientportal.uk.zandahealth.com/clientportal/cityosteopaths