Running Injuries – Rate of Discomfort While Running

It’s no secret that running is a popular form of exercise for many people around the world.

Whether it’s to stay in shape, relieve stress, or simply enjoy the great outdoors, running has numerous benefits for both physical and mental health.

However, what many runners may not realize is that discomfort or pain in the feet, ankles, or knees can be a common issue that should not be ignored.

According to the results from our recent Peak Performance Runner Assessment quiz, a staggering 100% of respondents reported experiencing discomfort or pain in their lower extremities while running.

This concerning statistic highlights the importance of addressing any pain or discomfort before it escalates into a more serious injury.

Pain in the feet, ankles, or knees while running can be caused by a variety of factors, including improper footwear, poor running form, overtraining, or underlying biomechanical issues.

Ignoring these warning signs can lead to chronic injuries that may sideline you from your favourite activity for weeks or even months.

To prevent and address pain in the lower extremities, it’s important to listen to your body, invest in proper running shoes, and consult with a healthcare professional or physical therapist if necessary.

Additionally, incorporating strength training exercises and cross-training activities into your routine can help improve muscle imbalances and prevent overuse injuries.

If you’re a runner experiencing discomfort or pain while running, don’t hesitate to take our Peak Performance Runner Assessment quiz to gain valuable insights into your running habits and potential areas for improvement.

By addressing any issues early on, you can continue to enjoy the many benefits of running while minimizing the risk of injury.

Take the quiz now at https://assessments.abbysan.com and start your journey towards pain-free running today.

Your body will thank you for it!

Pain-Free Productivity

workers looking for pain relief in Phuket

How to Achieve Pain Relief in Phuket’s Modern Offices

The modern office has become a breeding ground for stress and discomfort. If you’re one of the many workers in Phuket looking for pain relief, you are not alone. For office workers, these ailments often mean constant lower back aches, stiff necks, and tense shoulders.

Many experience frequent headaches and wrist pain. This discomfort leads to restlessness, decreased focus, and lower energy throughout the workday.

As our lives become increasingly sedentary, with extended hours hunched over desks, the impact on our bodies and minds is undeniable.

How can we maintain our health and well-being in an environment that seems designed to harm us?

In this blog post, we’ll explore practical strategies to combat office-related pain and stress, including stretching routines and holistic approaches to wellness that will revolutionise your work life and boost your overall well-being.

When your desk becomes the enemy.

You’re not alone if you’re struggling with chronic pain at your office job in Phuket.

We know many of us in Thailand’s growing workforce face this challenge daily.

Whether in a high-rise in Phuket Town or a beachside co-working space, you might find yourself wincing at your desk more often than you’d like.

While we don’t have exact numbers, we see it all around us – colleagues massaging sore shoulders, friends complaining of constant backaches, or you finding it hard to focus due to persistent discomfort.

As more of us move into office-based careers, we must address this to keep our workforce healthy and productive.

Your pain matters, and together, we can work towards finding solutions.

Low back pain (LBP) stands out as the leading cause of disability worldwide, affecting people of all ages but peaking between 50-55 years.

Women seem to bear the brunt of this condition more frequently than men, with the impact intensifying as we age.

What makes office-related pain particularly sinister is its tendency to recur.

After an initial episode of back pain, up to two-thirds of individuals may experience a recurrence within a year.

By recognizing the impact of prolonged sitting, poor posture, and the stressful office environment on our bodies,

we can take proactive steps to prevent and manage chronic pain, ensuring that we maintain our health and productivity well into our careers.

How to Maintain Good Posture Throughout the Day

Understanding the root causes of your discomfort is crucial in finding practical solutions for lower back pain relief.

Proper posture is your first line of defence against office-related chronic pain.

Here are some tips to help you maintain good posture throughout your workday:

Sit Smart: Keep your feet flat on the floor, knees at a 90-degree angle, and your back supported against the chair. Your computer screen should be at eye level to prevent neck strain.

Stretch Regularly: Incorporate simple office stretches into your routine. Stand up hourly and do gentle back stretches or neck rolls to relieve tension.

Strengthen Your Core: Engage in exercises that improve your core strength, such as planks or gentle yoga poses. A strong core naturally supports better posture.

Use Ergonomic Tools: If you have lower back pain, consider using a back stretcher or invest in an ergonomic chair to support proper alignment.

Targeting Common Problem Areas

At Abbysan, we understand that office-related pain can manifest in various body parts.

Our approach combines elements of yoga, Pilates, corrective exercises, and kinesiotherapy to effectively target specific problem areas.

Here’s how we address some of the most common issues:

Neck and Shoulder Pain Relief

To alleviate neck and shoulder pain, we recommend a series of exercises designed to improve flexibility, strength, and posture. Some of these are:

Towel Trapezius Release: Lie on a rolled towel under your upper back to relax tense muscles.
Thoracic Rotation: Twist your upper body while seated to improve spine mobility.
Resisted Shoulder External Rotation: A resistance band strengthens rotator cuff muscles.
Neck Rotation: Gently turn your head side to side to increase neck flexibility.
Squat Spine Twist: Combine a squat with a torso twist to engage multiple muscle groups.

These exercises work by releasing tension in overworked muscles, improving blood flow, and promoting better alignment of the cervical and thoracic spine.

Lower Back Pain Solutions

You know that nagging ache in your lower back that seems to follow you everywhere?

The one that intensifies after hours at your desk or suddenly strikes when you stand up?

We’ve been there and understand how it can drain your energy and dampen your mood throughout the day.

Lower back pain can vary depending on your position. Here are our recommendations:

Lower Back Pain While Sitting: Maintain a slight inward curve in your lower back, keep your feet flat, and avoid rotation-heavy sports. Try Hamstring-Calf Stretch, Hip Hinges, and Superman exercises.
Lower Back Aches While Standing: Stand evenly, engage your core, and avoid swaying. If needed, lean against a wall or contract your abs to reduce your lumbar curve.
Lower Back Pain During Movement: Practice proper techniques for turning in bed, standing up, sitting down, climbing stairs, and walking with engaged core muscles.

Yoga can soothe your office aches.

Incorporating yoga into your workday can help prevent back pain, relieve neck and shoulder pain, and improve overall well-being.

Yoga offers a holistic approach to combating the harmful effects of prolonged sitting and workplace stress.

Abbysan: Your Yoga Destination in Phuket

Here at Abbysan, we recognise that each person’s path to wellness is distinct.

Our approach begins with a detailed one-on-one assessment by Dr. Abhishek, who examines your posture, discusses your goals, and identifies any physical challenges you face.

Reach out to us by clicking the link below.

Book a Free Posture & Movement Analysis with Dr. Abhishek

This allows us to craft a tailored plan that addresses your needs, whether battling chronic pain or seeking overall well-being improvement.

Don’t let office work dictate your health.

Take control of your well-being today.

Visit Abbysan and discover how our holistic approach to pain relief in Phuket can revolutionise your work life and overall health.

What sets Abbysan apart

Alignment-based, breath-oriented yoga classes supporting active aging.
Pilates classes for everyday readiness and posture restoration.
Personal consultations for customized wellness plans.
Targeted pain relief therapy sessions.

References

https://www.cdc.gov/mmwr/volumes/72/wr/mm7215a1.htm

https://www.iasp-pain.org/resources/fact-sheets/back-pain-in-the-workplace/

https://www.who.int/news-room/fact-sheets/detail/low-back-pain

https://www.sleep.com/sleep-health/morning-yoga-stretches

3 Stages Will Ensure Great Experience in Your First Yoga Class

Yoga is done barefoot and on a mat. You will occasionally see people with some kind of sock or shoe, but it’s usually due to an injury or medical condition.
Yoga is practiced with comfortable clothing that are not overly loose. Pants: Any comfortable exercise pants or shorts will do. No Jeans. Tops: A shirt that is a little bit fitted works best. A big baggy t-shirt is not great since it will probably slide down every time you bend over.
Bowel and Bladder must be empty for your yoga practice. It’s best not to eat anything right before a yoga class. When you start moving, everything gets churned up and you may start to feel sick if your stomach is too full.
Consume the food that provides energy. You can have either a cup of fruits, a banana, cup of milk, yogurt, or oatmeals an hour or two before class.
Self Warm up will prepare your for any yoga class in the studio. Most of the classes we offer includes warm ups. If you are early for the class, [try these warm-up poses], they will make you look like you know what you’re doing. You can also just lie on your back or sit cross legged on your mat. This makes you look serene.
Stay hydrated. Drink platy of water one day before attending your first yoga class.

BEFORE YOUR FIRST CLASS

Look and Listen: When you are first learning the poses, it’s ok to glance around the room to see what everyone else is doing, but look to the teacher for your primary instruction. Also, listen for his/her verbal cues as she describes how to do the poses.
Alignment: Keep an eye on the teachers alignment instructions. That’s the precise way that the body lines up in each posture. Good alignment is very important to maximise each pose’s benefits and minimise the chance of injury.
Hold: In the beginning, the postures should not be held longer then a few seconds. Gradually the length may be increased as your teacher see it appropriate.
Be Positive and Optimistic: Don’t feel bad if you teacher corrects your postures. Hands-on instruction is the best way to learn good form. Stay light-hearted and keep your sense of humour. Laugh if you fall out of a pose, smile when things get difficult. Enjoy yourself.
Ask if you don’t understand: Perhaps the most important tip is to always ask questions when you don’t understand something.
Final Relaxation: Every yoga class ends with the total relaxation of the body for 5-15 minutes. Try not to skip this. During the relaxation, peacefully bask in the joy, warmth, and Inturnedness of your being. This is a great way to start or end your day, what so ever the case may be.

AFTER YOUR FIRST CLASS

Rehydrate: Remember to drink minimum four 8-ounce glasses of water over next 12-24 hrs after your yoga practice. This habit will purify your body and drastically minimise the muscle soreness.
Always Ask Questions: If it’s about yoga culture or etiquette, the existing clients and more experienced students are almost always happy to share. Questions about specific physical postures are best directed toward your teacher, either during or after class.

Need Help?

Click the bottom below to fill this form and we will provide you with a custom programme that suits your need and availability.

Moms in Motion: The Power of Postnatal Yoga and Pilates

Postnatal Yoga and Pilates aren’t your average workouts but gentle, nurturing practices tailored for new moms.

Becoming a mom is a wild ride filled with joy but also a rollercoaster of physical and emotional changes. For new moms, the postpartum period can feel like solving a complex puzzle blindfolded. Finding a supportive yoga studio during this time can be a game-changer.

Yoga offers stretches, calming breaths, and relaxation, while Pilates focuses on core strength and posture. Both go beyond physical recovery and help you rediscover yourself.

Every postpartum journey is unique, and postnatal yoga and Pilates respect and cater to that.

They provide safe spaces for healing, recharging, and finding your footing in motherhood. Together, they offer a holistic approach to recovery, guiding new moms through the challenges of early motherhood with a focus on both body and mind.

What exactly is postnatal yoga?

5 Reasons to Try Yoga and Pilates After Giving Birth.

Precautions for Postnatal Yoga and Pilates.

Yoga and Pilates pose for new moms.

How Abbysan Yoga and Wellness Center can help.

Conclusion

What exactly is postnatal yoga?

Yoga is very beneficial during pregnancy as it has more relaxing effects.

A personalised Postnatal yoga program is a gentle form of yoga designed specifically for the unique needs of new mothers. Unlike the more vigorous styles often associated with yoga, postnatal yoga focuses on restoring your body after childbirth, relieving stress, and boosting your overall well-being.

This practice is like a targeted tune-up for your post-baby body. Imagine your core getting a serious workout, your pelvic floor finding its strength again, and your spine lengthening like a blooming flower.

5 Reasons to Try Yoga and Pilates After Giving Birth.

Whether you’re a resident of Phuket’s vibrant Phuket or visiting the island paradise, our local yoga school in Phuket is here to support you.

We offer specialized yoga and Pilates courses tailored to the needs of new mothers, providing a safe and nurturing environment for your postpartum recovery.

Did you know that Pilates core strengthening exercises mixed with selected yoga stretches after six to eight weeks postpartum have even better effects on recovery?

Here’s how it can help new moms:

1. Regain Strength and Flexibility:

At our Phuket Yoga Studio, we guide you through yoga poses and Pilates exercises that help rebuild core strength and restore flexibility, essential for managing the physical demands of caring for a newborn. These practices target weakened core and pelvic floor muscles, helping prevent postpartum issues like incontinence and diastasis recti.

2. Promote Relaxation and Stress Relief:

Our experienced yoga teachers in Phuket lead soothing practices that can help alleviate the mental and emotional strain of postpartum life, allowing you to find a peaceful oasis through the changes.

3. Reconnect with Your Body:

In our yoga classes in Phuket, you can reestablish a deeper connection with your postpartum body through mindful movements and breathwork. Pilatus Phuket offers complementary techniques to help you feel empowered in your new role as a mother.

4. Build Community:

Participating in a yoga retreat in Phuket provides the opportunity to connect with other new mothers, fostering a supportive network during this transformative time.

5. Cultivate Mindfulness:

Our Phuket Island Yoga Retreat offers a serene setting to cultivate mindfulness, helping you approach motherhood with more significant presence and intention.

Precautions for Postnatal Yoga and Pilates.

Before embarking on postnatal yoga or Pilates at any Phuket Yoga Studio, it’s crucial to understand your body’s changes and start with pelvic floor strengthening.

A full postpartum assessment is critical to planning a safe recovery and avoiding complications like diastasis recti or incontinence.

Click here and book a 1:1 session with posture assessment for a special 50% OFF your first time.

Yoga and Pilates can improve core strength, posture, and flexibility and reduce stress – all beneficial for new moms. However, it’s vital to work with qualified instructors, like those at Abbysan, who specialize in postnatal recovery.

Consider your stress levels, delivery method, pelvic floor condition, and any existing issues. Our programs are designed to address these concerns safely.

Remember, every postnatal journey is unique. Our yoga teachers in Phuket can tailor practices to your needs, ensuring a gradual and safe return to exercise.

Review our “Postpartum Precaution” consideration checklist before starting postpartum yoga or Pilates.

Discuss this with a professional before starting Yoga or Pilates.

Stress and Support: Consider your overall stress level and support system at home.
C-section and Scar Massage: Have you received a scar massage if you had a C-section?
Vaginal Delivery and Tearing: If you had a vaginal delivery, did you experience tearing?
Pelvic Floor Health: Assess your ability to contract pelvic floor muscles and any associated issues (e.g., bowel, bladder, gas, and heaviness).
Diastasis Recti: Check for abdominal muscle separation.

Yoga and Pilates for new moms.

Remember, postpartum recovery success starts with these simple steps:

Pelvic floor strengthening.
Improving breathing.
Maintaining good posture.
Daily 10-15 minute walks.
Pilates core exercises for abdomen and glutes (no sit-ups).
Selected yoga poses to lengthen tight muscles and reduce lower back stress.

For specific concerns, try these Yoga and Pilates moves:

Good posture: Cat-Cow, Mountain Pose, and Pilates Shoulder Bridge.
Flatter tummy: Pelvic Tilts, Pilates Hundred, and Plank variations.
Sleep deprivation: Legs-Up-the-Wall, Child’s Pose, and Pilates Roll-Down.
Low energy: Warrior poses, Sun Salutations, and Pilates Spine Twist.
Pain relief: Parrot Pose, Cobra, and Pilates Swimming.

Remember to always consult your healthcare provider before starting any postpartum exercise routine.

At Abbysan, we offer expert, tailored guidance for new moms, ensuring a safe and effective recovery.

How Abbysan Yoga and Wellness Center can help.

At Abbysan, we combine Dr Abhishek’s signature Yogkinesis® method with Phuket’s finest Pilates and yoga instructors to support your postpartum journey.

Our team, versed in STOTT® Pilates, Original Pilates, Hatha Yoga, and Vinyasa Flow, is dedicated to your overall health and well-being. We pride ourselves on being responsible, accountable, honest, and ethical, using our drive to energize and inspire our clients.

For new mothers, we offer a range of suitable courses after initial 1:1 postpartum recovery sessions.

Our Yoga classes in Phuket follow balanced sequences with tracked progress and personalized modifications. Ashtanga Yoga offers a steady flow of poses coordinated with breath, while Hatha Yoga focuses on proper technique. Our Yoga Therapy classes address specific health issues, adapting traditional poses to promote healing.

Our Pilates classes, including the Posture Clinic and Mat Pilates, are tailored to all levels and focus on core strength and body alignment. We recommend consulting with our professional staff at our Phuket Yoga Studio to determine the most suitable postpartum exercise routine for you.

Click here and book a 1:1 session with consultation for a special 50% OFF your first time.

Conclusion

Pilates core strengthening exercises and selected yoga stretches after six to eight weeks of postpartum or childbirth can lead to better recovery.

Fitting postnatal yoga into a busy new mom’s schedule can be challenging, but it’s not impossible. Remind yourself of your goals, find reliable childcare, and commit to making time for yourself. Small steps, like starting with just a few minutes a day, can make a big difference.

Remember, you deserve the care.

Are you interested in joining one of our classes or seeing Dr. Abhishek for a free consultation at our Phuket Boat Lagoon Koh Kaew location?

Check availability and reserve your place using our online booking system. If you have any questions about our Yoga Retreat in Phuket or Pilatus Phuket offerings, please don’t hesitate to contact us.

Let Abbysan be your partner in this beautiful journey of motherhood and self-care.

The best yoga in Phuket Thailand

Where is the best yoga in Phuket, Thailand?

To answer that question, you must first understand why you need yoga and which yoga class and style are best for your body.

So, really, you need to answer: “Where is the best yoga in Phuket Thailand, for me?”

For example, if you have chronic back pain, going to Ashtanga yoga or Vinyasa classes will only increase the symptoms. Instead, it’s recommended that you join alignment-based hatha yoga, which includes breathwork.

Where is The Best Yoga In Phuket, Thailand For Me?

Choosing the right yoga can significantly help alleviate chronic back pain, but selecting the wrong type can worsen your condition.

The key is not yoga but understanding your body’s specific needs.

Proper assessment and personalised yoga class plan are essential to address chronic back pain effectively.

At Abbysan Yoga & Wellness Center, we specialise in assessing, diagnosing, and treating back pain through customised yoga practices.

THE BREATHWORK IS YOUR LIFE SUPPORT

Back pain often results from improper handling of different body segments.

For example, most men consistently train their upper body in the gym to develop more muscular and heavier arms.

This adds extra load on the upper spine, leading to kyphosis.

This condition causes the thoracic cage to move in a way that limits breathing during rest.

Over time, the activity of the primary respiratory muscles reduces, making them weak.

Consequently, the secondary respiratory muscles assist with breathing, further straining the respiratory system.

Strengthening the primary respiratory muscles can help improve breathing efficiency and alleviate some extra load on the upper spine, potentially reducing back pain.

The Best Yoga Classes In Phuket For Chronic Back Pain

Choosing the right yoga class or style depends on your body structure, current health condition and needs, and forthcoming desires and goals.

To find the best yoga practice for you, look for a yoga studio or yoga sala in Phuket that understands how to assist you based on your posture and body type.

The most beneficial yoga classes focus on teaching proper alignment and breathing techniques rather than experimenting with unnecessary new trends.

You need personalised yoga sessions that cater to your specific needs in private or group classes.

The best yoga for you is the one you can commit to regularly or the one you can do consistently, even by yourself.

And that’s precisely what we offer.

Why choose Abbysan Yoga and Wellness Center?

At Abyssan Yoga and Wellness Center, our yoga classes are structured to improve your current posture, body movements, and overall well-being.

We will help you achieve that through:

Personalised Assessment

Class Recommendation or offer comprehensive yoga plans based on our evaluation.

Ongoing support and monitoring, adjusting plans, and teaching you self-management techniques.

We identify which body parts are overly mobile and stiff, ensuring a tailored approach to your condition.

This comprehensive diagnosis is crucial for selecting the best yoga practice for you.

We believe in empowering you to manage your back pain independently.

With our step-by-step plan, you can gradually move out of pain without needing intense workouts or advanced yoga positions.

And you will also gain more energy to do the things you’ve always put off.

The Best Yoga Class To Do In Phuket

When searching for the best yoga studio in Phuket, we often see that people follow the recommendations or at least try it to find out if it is safe, convenient, and reasonably priced.

Suppose you are suffering from a Yoga injury or are recommended by your physician to do yoga for injury or chronic pain.

In that case, you must search for the best yoga studio in Phuket that also offers private yoga, full body analysis, and movement assessments and operates with a team of experienced instructors with medical backgrounds, like here at Abbysan.

But what if you don’t have back pain?

If you’re not experiencing any back pain, that’s great!

However, it’s important to remember that yoga involves moving your body in a certain way.

Your body is quite adaptable and will always find a way to complete a task, but if you’re not aware of your default posture before starting yoga class, you might rely on your most flexible or weakest areas to perform certain moves. This could lead to unintended damage to soft tissues.

The pain sensation results from chemical reactions to an injury and nerve signals sent to the brain in response to stress.

Starting with a full body and movement analysis is wise, regardless of whether you have pain.

Consider including our 12-lesson series to help your body prepare for the best yoga experience in Phuket.

best yoga in phuket

Mythology of Stretching Hamstrings

The hamstrings are a group of muscles located at the back of the thigh that are responsible for flexing the knee and extending the hip. Stretching these muscles can help improve flexibility, reduce muscle tightness, and prevent injury. However, there are several myths surrounding the practice of stretching the hamstrings that need to be addressed.

Myth #1: Stretching the hamstrings will prevent muscle tears.

While stretching can help improve the range of motion of your muscles, it is not a guarantee that you will not suffer a muscle tear. In fact, muscle tears can happen when the muscle is subjected to a sudden and unexpected load that it is not prepared for. The best way to prevent muscle tears is to engage in proper warm-up and cool-down routines, as well as gradually increasing the intensity of your workouts.

Myth #2: Stretching the hamstrings will improve performance.

While stretching can help improve flexibility and range of motion, it is not necessarily going to improve your performance in activities that require explosive power or speed. In fact, excessive stretching can actually reduce muscle strength and power. It is important to find a balance between stretching and strengthening the hamstrings to optimize performance.

Myth #3: Stretching the hamstrings will prevent lower back pain.

Tight hamstrings are often blamed for lower back pain, but this is not always the case. In fact, lower back pain can be caused by a variety of factors, including poor posture, weak core muscles, and even psychological stress. Stretching the hamstrings can help alleviate muscle tightness, but it is not a one-size-fits-all solution for lower back pain.

Myth #4: You should stretch your hamstrings every day.

It is important to include stretching as part of your regular fitness routine, but it is not necessary to stretch your hamstrings every day. In fact, overstretching can lead to muscle imbalances and even injury. It is important to listen to your body and only stretch as far as is comfortable for you.

In conclusion, while stretching the hamstrings can have several benefits, it is important to be aware of the myths surrounding this practice. Stretching should be incorporated into your fitness routine in a balanced and mindful way to help improve flexibility and prevent injury.

MOVE. BREATHE. NOURISH.

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