If you’re quick on your feet and don’t fancy the outdoor slush of a muddy pitch, but are looking for an energetic team game, have you considered the excitement of a fast-paced netball or basketball game?


Both games rely on speed, agility and dexterity. Not only that, but with specific rules about how you handle the ball and where you can move on the court – in netball, your position controls where you can go and what you can do – both netball and basketball are suited to fast movers and fast thinkers.  On court, it’s crucial that you have great flexibility and stability, particularly in your feet and ankles, as you’ll often be turning on the spot.


Another favourite indoor sport that demands fast movement and agility is squash. Again, you’ll need to have strong ankles to cope with the pace, movement and change of direction that characterises this popular sport.


That’s why it’s essential you warm up and cool down properly. We talk about warm up and cool down sequences a lot at Bespoke Injury Management, but that’s because they’re so important to injury prevention and management. We recommend a dynamic stretch routine before you play – where you use movement in your stretching. And when you cool down, we think static stretches – the ones you hold for 30-90 seconds – are generally better.


A great warm-up or cool-down sequence will take you from the top of your head – stretching out your neck muscles and shoulders – through your core and down into your legs and ankles. Even a simple ankle-circle clockwise and anti-clockwise for a few seconds on each leg can make all the difference between a healthy game and one marred by a sprained or twisted ankle.


It’s also important you choose the right footwear for your sport. Sloppy, badly fitting shoes that make you slide over the court with no grip will do your body no favours. Instead, make sure you invest in properly fitting footwear with the right style and grip for the game you’re playing. Not only will your shoes make you more stable on court, they’ll probably make you faster and more responsive, too. That’s a win all round.


You might also be wondering if it’s OK to exercise through pain? Our general advice is that it’s not a good idea. What starts out as a small problem can easily turn into a full-blown injury, particularly if you don’t rest enough. That’s not to say you won’t get the odd aches and pains if you’re running around on court again, but if your pain lingers or worsens, it’s a good idea to get it checked out soon. Here at Bespoke Injury Management we’re always on hand to advise, reassure and treat, whatever your problem, so don’t hesitate to ask.


And finally, if netball, basketball or squash aren’t your thing, don’t forget this month sees the Great North Run, Ryder Cup and World Sailing Championships. So there's plenty to enjoy!


If you’d like pop in to see Donna Norman from Bespoke Injury Management, you can come to Oxford Street Therapy Centre in Wellingborough or call 01933 224454or 07814 396872. You can also email

Tagged , , , , , , , ,

Racing to Success

Maria Costello rehab

Maria Costello is known as 'Queen of Bikes' for good reason – she's one of Europe's top female bike racers. Her career began in 1995 and she held the World Record as fastest woman to lap the Isle of Man TT course for several years. She’s the first woman in the history of that famous race to stand on the podium, too. Maria’s also won nine trophies at Manx Grand Prix races. She's acted as a stunt double for famous actresses, including Reese Witherspoon and Tamzin Outhwaite and been awarded an MBE.

“I get to race all over the world. I feel like the luckiest girl in the world most of the time,” says Maria.

But it's not all been a smooth ride to success.

Racing two years ago, Maria suffered a serious leg break. Looking for local sports therapy, Maria, who comes from Northampton, discovered Bespoke Injury Management on twitter.

Donna from Bespoke Injury Management met with Maria to discuss becoming part of Maria’s support team. The meeting went well. And from there, work on rehab and getting Maria back to racing fitness began.

“Our rehab plan focussed on battling scar tissue, getting the muscles to work better and building up strength,” recalls Maria.

But it wasn’t just about the physical healing – part of Donna’s job was to help keep Maria positive and on track.

"Through treating Maria, I’ve learned just how committed professional sports people are. Injuries are not going to hold them back," says Donna. "I really enjoy working with such a motivated professional, who’s happy to take on board any new ideas."

"It can be hard at times to keep someone motivated through a long injury," adds Donna, "but we seem to have a great relationship. We bounce off one another. 

And Maria agrees.

“It’s great to have Donna as part of my back-up team. I go to see her every week when I need to She’s really positive with me and you need to have people around you like that, especially in a sport like mine where you can get hurt,” she says.

“If I’m having a bad day, Donna will help me to find a positive. I’d like to have her on my team forever. She has a great work ethic and is a little diamond. When I win the lottery, I’d employ her full-tome. I can’t speak highly enough of her and totally recommend her.”

When Maria came back from her leg injury in 2013, she went on to have one of her best seasons ever. Bespoke Injury Management continues to work with the superstar.

Of course, you don’t need to be an elite sports player to benefit from Bespoke Injury Management therapy. We’re committed to getting you back to your sport, job or lifestyle, whatever your level of fitness.

So, if you’d like to chat with or see Donna Norman from Bespoke Injury Management, why not pop into Oxford Street Therapy Centre, call 01933 224454 or 07814 396872 or email

Discover more about Maria Costello and her stellar bike career. []

Tagged , , , , , , , , ,

Anyone for tennis?



June sees an exciting month for tennis fans – fresh off the heels of Roland Garros (the French Open) in Paris, the world’s best tennis players will move to the UK – first for a ‘warm-up’ at Eastbourne, before the action kicks in at Wimbledon at the beginning of July.

Among the stars fans can hope to see are home-grown talent Andy Murray, as well as top seeds such as Rafa Nadal, Novak Djokovic, Stan Warwrinka and Roger Federer among the men and Serena Williams, Na Li, Agnieska Radwanska and Simona Halep among the ladies.

But the path to success and stardom hasn’t been straightforward for any of these seeds, with many of them testifying they’ve been dogged by injury and strains, preventing them from performing at their best. All professional sports players accept that injury is likely to happen – they know the key is to minimise the possibility of it happening, to get it treated when it does occur and to be mentally prepared for it.

At Bespoke Injury Management, we know that all of these things are important – prevention, treatment and psychology. That’s why we can help you when a little niggle begins, giving you advice and treatment to prevent whatever is wrong from getting worse and having a serious impact on your sport, whether that’s tennis or something else.

We also know that early and frequent treatment is likely to minimise the effect of any injury you do sustain and we will help you to get better quicker. Not only that, but when you come to see us, we’ll give you advice on how to get back to fitness without further injury or irritation.

You’ll find that we understand how tough it is psychologically when injury takes you out of your training and competition schedule, so you’ll find that, unlike a general physio, we’ll be sympathetic to your needs and your desire to get back on the court, pitch, course or wherever as fast and healthily as you can.

You’ll be pleased to discover that we’re also skilled at dealing with particular problems associated with your sport – for example, we find tennis players often struggle with shoulder problems, so we’re good not only at manipulation and massage to speed healing, but we know exactly what exercises will help you, too, and can offer effective taping – making you look just like a tennis star!

As you get better, you can trust you’re in good company. Every serious sports player has had to face performance-threatening injury. Top tennis star, Rafa Nadal, in particular, has struggled with injury in the past few years. Despite the disappointment of missing whole Slam tournaments and not being able to play to his best at key moments, Rafa remains philosophical about injury –

“That’s part of life. That’s part of sport. It’s just another tough moment,’ he says. “I’m going to keep playing, going to keep training hard and I’m going to keep enjoying the world of tennis.”

It’s our aim to keep you playing, keep you training hard and keep you enjoying your world of sport, too.

To talk about injury, treatment or to book an appointment, just come in to see Donna Norman from Bespoke Injury Management at Oxford Street Therapy Centre or call 01933 224454 or 07814 396872. You can also email:

Check out the latest tennis news here []

Tennis not your thing? Royal Ascot [] happens in June and so does test cricket at Lords []

Tagged , , , , , ,

Get free from back pain


2-P1080924Whether you’re a spin bowler or sofa surfer, keep your back safe this month.

Did you know that May is the month, when the UK cricket season really gets going? Or that you can now watch county teams play not just at weekends, but on weekdays, too?

Longer, warmer days and changes to the cricket schedule mean cricket fans can indulge their passion more easily this year.


Of course, like other sports, cricket has its fair share of risk and injuries. Among the top five cricket injuries are hamstring strains, lower back pain, side strain, shoulder pain and sprained ankles. All these conditions are not only painful, but can negatively affect your season – especially tough if you enjoy a sport that’s not available all year round.

If you're a keen bowler, you're particularly at risk, especially from lower back pain. You may be vulnerable to stress fractures in your back. Just bending to pick up a ball or standing still for a long time can make your back tired and stressed – leading to short-term or chronic back pain. The problem is, your back’s involved in so many movements, not only on the pitch, but off it, too.

And back strain is painful, limiting and frustrating.


If your back hurts, it affects simple, everyday jobs, like stacking the dishwasher, getting in your car or even putting on your shoes. It’s not only when you play sport, that you can hurt your back – sitting badly, twisting awkwardly, even carrying heavy shopping can all bring on back pain.

Fortunately, there are things you can do to help yourself. One is to be mindful about how much strain you're putting on your back. Building core stability – through simple exercises or stretching disciplines, like yoga or pilates – can be really helpful. If the muscles in your back are stable, you're less likely to suffer injury. And if you do injure yourself, you'll heal quicker.


A good diagnosis about your back pain always helps, so do pop in to see us anytime. We're always happy to take a look at you. And we’ll be able to tell if you have a more serious problem, like stress fractures, which would mean you’d need to rest up for a while.

Sports physio will help you get back on your feet – and back on the pitch – as soon as possible and ensure you do it safely. We’ll give you solid advice on how to prevent further injury. We can take a look at issues like posture and can give you useful exercises to build strength. Although we love seeing you, we love seeing you enjoy your favourite sport even more, whether that's on the pitch or from the sofa!

If you’d like to find out more about back pain, any injury or to book an appointment, pop in to see Donna Norman from Bespoke Injury Management at Oxford Street Therapy Centre or call 01933 224454 or 07814 396872. You can also email


ONE billion pounds – is the amount the NHS spends on back problems each year.

FIVE million days – are lost to British business each year through back-related sick leave.

FORTY-EIGHT hours – is the maximum time you should wait, before getting your back pain checked out.

Tagged , , , , , ,