Rehab Programs
We employ a combination of strength & conditioning, nutritional science and lifestyle interventions to help restore you to optimal health and fitness as quickly and as effectively as possible.
We liaise with your surgeon, physio or osteopath to ensure your personalised
rehab program is delivered with the utmost care and attention.
Please find an overview of our services below.
Conditions treated:
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Shin Splints
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Plantar Fasciitis
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Rotator Cuff Pain
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Knee & Hip Rehab
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Piriformis Syndrome
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Hamstring/Calf Strain
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Golfers & Tennis Elbow
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Iliotibial Band Syndrome
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Patellofemoral Pain Syndrome
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Quadratus Lumborum Syndrome
Sports Injury
We take a holistic approach to Sports injury Rehab and examine movement patterns, training load and many other factors from footwear to recovery strategies to address your symptoms and reduce the likelihood of future recurrence.
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We may need to liaise with your surgeon or Physiotherapist particularly if you are yet to be discharged or if you are seeing your physio at the same time as using our services.
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Richard has over 5 years of teaching Sports Injury & Rehabilitation and has taught undergraduates from all over the UK including students from the Universities of Leeds, Loughborough, Portsmouth, St. Mary's Twickenham and Surrey,​
Includes:
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Postural Dysfunction
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Neck Pain/Forward Head Carriage
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Shoulder & Elbow Pain
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Low Back Pain
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Hip & Knee Pain
Musculoskeletal Dysfunction
Normal daily activities are by no means sufficient to maintain musculoskeletal health. Seated posture, driving, working at a desk, etc can lead to chronic neck and back pain.
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We can show you how to use foam rollers, massage balls, back knobbers and bands to mobilise stiff joints, stretch tight muscles and strengthen weak areas.
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Using a postural brace can help reeducate your neuromuscular system creating a new and improved natural posture reducing the likelihood of future problems developing.
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We use a number of different soft-tissue techniques to reduce pain and discomfort and we will also design you a personalised strength & conditioning progam that will improve your posture and make you more resilient.
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Strategies to reduce the risk of cardiovascular disease
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Reduce ultra-processed food intake
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Lower cholesterol levels by including soluble fibre and healthy fats
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Reduce saturated and trans fat intake
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Ensure foods are nutrient dense and not calorie dense to reduce the likelihood of obesity
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Reduce refined sugars and carbohydrates
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Reduce the risk of atherosclerosis by including anti-inflammatory foods such as Omega-3 fats, nuts, seeds and plant oils.
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Improve VO2max with an appropriate and personalised training program
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Improve fat use whilst training by knowing your training heart rate zones
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Time your nutrition intake appropriately to regulate blood sugar and insulin responses.
Cardiovascular
Disease
Between 2019 and 2021 deaths from cardiovascular disease (CVD) increased from 17.9 million to 20.5 million, making CVD the leading cause of death globally. This rise has been driven primarily by factors such as aging populations, increasing prevalence of risk factors such like obesity, hypertension, diabetes and lifestyle choices including poor diet, tobacco use and physical inactivity.
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Exercise and cardiovascular disease
Physical activity is one of the most effective lifestyle interventions for reducing the risk of heart disease and related conditions.
Regular aerobic exercise strengthens the myocardium, the heart muscle, improving its ability to pump blood efficiently. The reduces the hearts workload and helps lower the resting heart rate, both of which are beneficial for long-term heart health. Exercise helps manage blood pressure by improving the flexibility of and function of blood vessels. Exercise improves the balance of cholesterol by increasing HDL and lowering LDL. Exercise increases insulin sensitivity which helps manage blood sugar llevels.
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Nutrition and cardiovascular disease
Goo nutrition plays a crucial role in the retention and management of CVD. A heart healthy diet can significantly reduce the risk of developing CVD by improving various cardiovascular risk factors, including high blood pressure, high cholesterol, obesity and inflammation.
Strategies to reduce the risk of neurodegenerative disease:
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Aerobic exercise
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Resistance training
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Mind-body exercise such as Yoga
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Mindfulness technique including breathing practices, reflective practice, forgiveness, etc.
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Engagement with family, friends and community
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​Appropriate sleep strategies including regularity and improving sleep quality
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Reduce refined sugars and carbohydrates​
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Ensure adequate fibre intake
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Include leafy greens, berries nuts and healthy fats
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Maintain a high intake of Omega-3 fats.
Neurodegenerative Disease
In the last 5 years the global incidence of neurodegenerative diseases, such as Alzheimer's disease, Parkinson's disease and dementia has seen a significant increase. Dementia alone affects over 55 million people worldwide and nearly 10 million new cases are diagnosed each year. By 2021, more than 3 billion people were living with some form of neurological condition.
Several factors have contributed to this increase including an aging population. Modifiable risk factors including hypertension, diabetes and lifestyle choices are exacerbating the problem.
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Exercise and neurodegenerative disease
Regular exercise can help prevent neurodegenerative diseases. While genetic and environmental factors play a role, exercise has been shown to have protective effects on brain health, reducing the risk or delaying the onset of Alzheimer's, Parkinson's and other dementias.
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​Improves brain plasticity and cognitive function
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Reduces inflammation and oxidative stress
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Promotes healthy blood flow to the brain
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Regulates neurotransmitters and hormones
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Nutrition and neurodegenerative disease
Certain dietary choices have been shown to reduce risk by supporting brain health and protecting against neurodegenerative processes.
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Reduces oxidative stress and inflammation
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Supports healthy brain function
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Protects against vascular damage
Strategies to reduce the risk of metabolic disease
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Regulation of blood sugar levels by addressing glucose intake
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Reduction in obesity by managing energy intake and expenditure
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Control of blood pressure and cholesterol
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Prevention of fatty liver by addressing fructose intake
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Reduction of inflammation through appropriate exercise strategies
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Improve insulin sensitivity through exercise and nutrition interventions
Metabolic Disease
inc. Diabetes & MAFLD
In the past 5 years the prevalence of metabolic diseases - including conditions like type 2 diabetes and metabolic dysfunction associated liver disease (MAFLD) - has continued to rise significantly across the globe. The increase in metabolic diseases has largely been driven by lifestyle factors such as poor diet, physical inactivity alongside global aging trends.
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Exercise and metabolic disease
Regular exercise plays a critical role in preventing metabolic diseases. Physical activity helps by improving several key risk factors that contribute to metabolic diseases.
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Improves insulin sensitivity
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Helps with weight management
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Reduces blood sugar levels
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Improves cholesterol and blood lipid profiles
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Reduces inflammation
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Supports heart health​
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Nutrition and metabolic disease
Good nutrition can play a vital role in preventing metabolic diseases such as type 2 diabetes, MAFLD and metabolic syndrome.
Nutrient timing e.g. taking in fibre rich vegetables at the beginning of the meal can hep regulate blood sugar responses, reducing intake of foods that can quickly be broken down to glucose, such as bread, pasta and white rice can also help modulate blood sugar and insulin responses.
​Strategies to reduce the risk of cancer
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Regulate blood sugar and insulin responses
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Reduce oxidative stress and inflammation by incorporating healthy lifestyle habits
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Exercise appropriately
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Have a varied diet based on whole foods such as fruits, vegetables, nuts and seeds
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Include mindfulness practice to modulate stress and stress responses
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Reduce alcohol consumption
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Avoid tobacco use
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Eliminate trans fate
Cancer
in 2022, an estimated 20 million new cases of cancer were diagnosed globally, with nearly 10 million deaths attributed to the disease. This represents a substantial rise compared to previous years, reflecting both population growth and aging, as well as increased exposure to risk factors like tobacco use, obesity and infections.
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Exercise and cancer risk
Regular exercise can help prevent certain types of cancer. Studies show that physical activity lowers the risk of developing cancers such as breast, colorectal, endometrial and lung cancer. Exercise influences cancer risk through various biological mechanisms, many of which are related to maintaining a healthy body weight, improving immune function and reducing inflammation.
Nutrition and cancer risk
An appropriate nutrition program can reduce the risk of developing certain types of cancer and support overall immune and cellular health.
A diet rich in fruits and vegetables provides high levels of antioxidants as well as phytochemicals like flavonoids and carotenoids. These compounds can neutralise free radicals that damage cells and lead to cancer.
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​Managing chronic inflammation
To combat oxidative stress, it's important to maintain a healthy balance between free radicals and antioxidants. Some strategies include:
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Consuming anti-inflammatory foods
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Appropriate exercise programming
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Regulation of sleep pattern
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Moderating alcohol intake
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Improving gut health
By managing oxidative stress, we can potentially slow the aging process and reduce the risk of chronic diseases.
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At HOSTEHEALTH we focus on the effects of chronic inflammation on your physiology and performance. We offer a range of tests and we provide immediate feedback including strategies to reduce oxidative stress personalised to your results and we factor in your lifestyle and the demands placed upon you.
Inflammation
Chronic inflammation can occur when the immune system mistakenly attacks healthy tissue or when the inflammatory response continues without proper resolution. While inflammation is essential for healing, excessive or prolonged inflammation can lead to tissue damage and contribute to various diseases. Managing chronic inflammation is a key aspect of maintaining overall health.
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Causes of chronic inflammation:
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Processed foods and sugary beverages​
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Trans fats and excessive Omega-6 acids
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Low intake of fibre and antioxidants
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Lack of physical activity
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Excessive exercise
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Emotional stress
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Lack of stress management
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Chronic sleep deprivation
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Tobacco use
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Alcohol abuse
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Visceral fat
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Insulin resistance
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Poor gut microbiome
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Consequences of chronic inflammation:
Chronic inflammation can last for months or even years if the cause is not resolved and is often associated with a range of diseases and conditions, such as:
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Arthritis
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Cardiovascular Diseases
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Asthma
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Autoimmune Diseases (such as Crohn's)
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Certain Cancers.
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​Managing oxidative stress
To combat oxidative stress, it's important to maintain a healthy balance between free radicals and antioxidants. Some strategies include:
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Consuming antioxidant-rich foods such as vegetables, fruit, nuts & seeds
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Avoiding excessive exposure to pollutants
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Exercising regularly
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Managing stress
By managing oxidative stress, we can potentially slow the aging process and reduce the risk of chronic diseases.
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At HOSTEHEALTH we focus on the effects of oxidative stress on your physiology and performance. During an initial consultation we conduct a number of tests including metabolic flexibility, heart rate variability, blood pressure and lung function. We also measure body fat and muscle mass.
Oxidative Stress
Oxidative stress refers to an imbalance between the production of free radicals including Reactive Oxygen Species (ROS) and the body's ability to neutralise or detoxify their harmful effects using antioxidants. When there are too many free radicals and not enough antioxidants, oxidative stress can occur, leading to cellular damage.
Causes of oxidative stress:
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Environmental factors such as pollution, radiation, smoking, alcohol consumption and exposure to toxins.
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Poor diet, especially one lacking in antioxidants (e.g. fruit & vegetables)
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Chronic stress or inflammation
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Certain diseases, including diabetes, cardiovascular disease and neurodegenerative disease
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Aging, which naturally increases free radical production and reduces the body's antioxidant capacity.​​
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Consequences of oxidative stress:​
When oxidative stress persists, it can damage cellular components, such as, ​
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Lipids (leading to damaged cel membranes)
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Proteins (resulting in altered cell signalling)
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DNA (causing mutations possibly leading to cancer)
This damage contributes to aging and is linked to a wide range of diseases, including:
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Neurodegenrative disorders inc. Alzheimer's and Parkinson's disease
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Cardiovascular disease
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Cancer
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Diabetes.
Christine Gornowizc
Yoga Teacher & Artist
“Richard, you are a magician!" Richard helped rehabilitate me following an ACL injury. I am now stronger and fitter than I have ever been in my life and his programs fit perfectly with my own Yoga practice. I also see Richard for nutritional advice and I can't fault him at all. Simply magical!"
Rathi Pabari
Head of Workforce, HM Revenue
"Following a re-rupture of my achilles tendon, Rich helped create a tailored plan to help strengthen, not only the injured leg, but the entire body. I'm very happy with the current progress and feel more confident and stronger with each session. Great service and would definitely recommend."
Dave Law
Landlord, The Eagle Ale House
“Richard is a 'Ju-Ju Man'.
It takes him 5 minutes to do what other practitioners take 5 weeks to do.
If my back is stiff, my neck is sore or my shoulder is stuck he just fixes it without any fuss at all.”