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​JAMES ARMSTRONG PHYSIO

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New clinic design underway...

18/5/2024

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New designs.. I've never confessed to be a DIY expert or even any good at it. However, I'm quite proud of what I have achieved with the clinic over the last 4 years having started with a concrete shell and completing all work myself. This month I'm shifting it up a gear and designing a cool new feature wall. There's still a way to go but I can't wait to have it all painted and looking fresh! 
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Britain's Ocean City Running Festival give away

4/2/2024

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In partnership with the wonderful team at Run Plymouth we are giving away 4! Yes 4 free places in which ever event you chose (Half Marathon, 10k or 5k) Just head over to our social media pages for more details on how to enter.
The event is a beautiful scenic tour of our wonderful ocean city and whilst challenging it offers runners of all abilities so much.
I have completed this event many times over the years and can't recommend it enough! 
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New Event for Physio students applying for a band 5 Physio job

1/2/2023

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I am really excited to announce that I will be hosting a webinar covering some of the key things I feel you need to know when applying for a Band 5 Physiotherapy job.
In this webinar I will take you through the key things that will make you successful in applying for your first band 5 Physiotherapy job and how you can give yourself the best chance of success in the interview. 
We talk through specific examples from experience and also my journey in getting my first job and what I have learnt in subsequent success in band 6 job interview. 
This is a not to be missed event and I can't wait to share it with you!
Please be aware there are limited spaces so book soon to secure your place.
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CLICK HERE TO BOOK YOU PLACE
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My top marathon tips

1/10/2022

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Top tips London Marathon
  1. Let others pass you at the start! We all know most runners go off too fast so if you’re being passed just a little by other runners you’re probably bang on pace. 
  2. Don’t change too much!You’ll have heard before that you shouldn’t try anything different on race day and in the most part that’s true. Don’t suddenly decide to use a different gel you’ve never tried, don’t have something for breakfast you’ve not eaten before, don’t suddenly decide to run a pace that’s a lot quicker. 
  3. However you need to be adaptable! If there are adverse weather conditions you may need to change your expectations and therefore you pace. Take control and change it in your mind before you start and don’t get forced to do so half way through. If you’re not feeling great then plan for it before the race starts. 
  4. ​Stick to the planYou will have most definitely trained hard for this and practiced your marathon pace. You’ll have an idea of what time you’re aiming for and what time you’ll be going through half way in etc. Stick to it (take into account point 2) and don’t get carried away early in the race. You will feel amazing in the first 10 - 15 miles but remember it’s 26.2 so keep composed and have a smooth race rather than a horrendous struggle at the end because you pushed too early. The last 6 miles are going to be hard so don’t make it even harder.
  5. Try to appreciate the atmosphere!  You want to be able to remember at least a few landmarks and most importantly the crowds. Unless you’re a movie/ rock star, you’ll rarely have that many people cheering for you. 
  6. Use the loo before the race! Try to get in a last minute visit to the loo before the race starts. You’ll not just reduce your chances of having to stop in the race but also be lighter 😊 
  7. Breath, relax and smile! Easier said than done right? Consciously trying some relaxed breathing and smiling will likely settle your nerves. Nerves are your friend as long as you’re able to control them. 

HAVE AN AMAZING RACE
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Commonwealth Games round up

14/8/2022

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Well what an incredible experience. To work as a Physiotherapist at the highest level of sport is simply extrordinary. My role across the whole games was on the field of play teams. This mean being first on the pitch/playing area when serious injury occurs. It meant working with some unbelievably talented medical staff and boy did I learn a lot! From consultant emergency doctors, advanced critical care paramedics to other fellow Physiotherapist who work in elite sport, I worked with the lot. 
At the rugby 7's I was pitchside and got to work with the elite level of rugby and the medical protocols that go alongside that. From precise extrication of players off the pitch, to fast and thorough assessment of seriously injured players and head injury assessment. We trained for 2 hours before ever game to ensure the team were spot on with all procedures. I then moved across to the Judo where I was again right on the edge of the action ready to attend to the most serious injuries. After that was my debut at the Alexander Stadium for the athletics where we I was involved in treating the athletes across all disciplines from elite runners, long jumpers, pole vaulters, and shot putters from Team GB and across the commonwealth. 
It was an honour to work with the best of the best. Not just the most elite athletes but also the most elite medical professionals. I learnt a tremendous amount that I have subsequently brought back into my clinic and aim to give all my patients the same elite treatment. 
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Commonwealth games update...

2/6/2022

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Fantastic day in Birmingham getting ready for the Commonwealth Games. Yesterday we had the medical team training, where all of the professions got together for the first time! It was such an impressive mix of skills! On my table alone we had a Consultant Anaesthetist, 2 Physiotherapists, Anaesthetist Registrar, ICU Nurse, Staff nurse and 2 Junior Drs. I can not wait to work with these people at the games!
The infrastructure behind the games is just so impressive!
I'll be bringing you as much of my journey as I can. 
Commonwealth Games Physio here we come!
#CommonWealthGames2022 #Physio 
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Proud  sponsor of the Tavistock Town Relays 2022

27/5/2022

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I’m really proud to once again be the sponsor for the Tavistock Athletic Club Tavistock Town Relays. Supporting local athletics is something I feel strongly about and it’s a privilege to be in a position to be able to directly support and promote athletics to all abilities with this amazing event.
Hope to see lots of you at the event.
Full details here: www.tavistockathletics.co.uk/events/tavy-relays
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NEW channel dedicated to runners - The runner's guide

28/3/2022

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I’m really excited to announce my new Running Channel - The Runner’s Guide
The channel will cover everything running related
including, dealing with running injuries, performance tips, training advice, event and product reviews, special guests and much much
more.
Please head over and subscribe as it will really help get the word out Thanks
www.youtube.com/c/TheRunnersGuide
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I'm going to the commonwealth games

21/3/2022

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I’m going to be working as a Physio at the Commonwealth Games 2022.
After a full selection process and interview, it has been confirmed that I have been successful in being selected as a Physiotherapist at this year's Birmingham 2022 Commonwealth Games. 
I am absolutely over the moon. I can't wait for this and I am pinching myself as I can't quite believe it! 
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physio spotlight - with  'run fit run fast'  on  Avoiding injury

22/9/2021

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How to avoid injury.

Overuse injuries account for approx 80% running related injuries so here’s my top tips for avoiding these pesky barriers to that all important consistent training and racing fun!
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- Avoid sudden spikes in training.
Try not to increase any if the following too much too quickly.
Frequency - How many times a week you run
Intensity - How hard you run
Time - How long you run for
Type - Type of training (speed, hills, fell)
One of the best way to do this is to have a good quality coach or to at least plan your training.

- Be flexible with your training/ be open and honest with your coach.
So if you’re feeling fatigued or flat then switch to an easy run, but when your feeling good have confidence to push hard.

- Prioritise Recovery and Sleep
Make sure you’re recovering from the training you’re put in the bank. I say this a lot but it’s a true! “Sleep is where the magic happens”. In fact those who sleep less than 7 hrs per night are at a greater risk of injury! The key thing to note is, training forces the physiological adaptations that take place when you recover, so recovery it is vital.

- Strength Training
Implement a simple strength plan in to your diary. It does not need to be complicated! Squats (they don’t need to be deep), calf raises, deadlifts, lunges and resisted hip abductions (crab walks) are all great and simple. The important thing is to try and lift heavy! You want a weight that means you can only do a max of 12 repetitions. Some heavy books in a bag will do. I’ve even prescribed squats holding a toddler before! If you don’t have any weights then repeat until you fatigue. See the page on my website on specific strength training for runners and endurance athletes.

- Nutrition
​The simple fact is you need to fuel for the task in hand. If you’re under fuelled then your body doesn’t just not perform it also can’t repair and adapt from the training. Eating enough is key and where I see many patients go wrong. If in doubt seek advice from a qualified professional.

For more in-depth advice on how to reduce injuries, head to the dedicated page on the site HERE

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    James Armstrong
    Chartered Physiotherapist with a specialist interest in endurance sport. 

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What My Patients Are Saying

I can’t thank James enough. He always explains so informatively and is extremely thorough with his consultations. I always know I am in safe hands and can always ask any questions. I always leave feeling so positive and with knowledge on how I’m moving forward. The follow up emails reminding me of what exercises I need to do and extra information are invaluable. I thoroughly recommend.

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  • Home
  • Physio
  • About
  • Running Resources
    • Warm Up Routines
    • Strength Training
    • Running Training Principles
    • Running Shoes
    • Reducing Running Injury
    • Running Injury Myths
    • Book Appointment
  • Health Resources
  • Strength Resources
  • YouTube
    • The Interviews
  • Shop
  • Students/New Grads
    • Applying for Physio jobs
    • Physio Textbooks
    • Physiotherapy Degree Grades
  • Blog
  • Contact
  • Workshops & Talks