Life on the side lines


Coping with the stress of an injury requires both physical and mental toughness. Sports injury recovery normally zones in on the physical rehab side of things.But it’s also important to include sports psychology techniques so that you don’t suffer mentally as well!

Athletes react to injuries with a whole host of emotions such as denial, anger, sadness, and even depression. People who have suffered with an injury often feel hard done by and can’t really come to terms with it if they are normally fit and healthy. Although these feelings are very much real, it’s important to do your best to get beyond the negative and find more positive ways to cope with the setback you are currently facing.

Here are some tips to try to help you cope with the injury, I have recently tried to implement these myself after finding i really struggled not only physically but very much mentally after my recent injury.


Get some support around you

A common mistake people make after becoming injured is to completely isolate themselves, whether that be from family, friends or teammates. It is vitally important to keep in contact with people when recovering as these people can be there for you when you need to vent some anger or you are feeling down about your injury. This can be a real comfort knowing you have a good support network around you.


Get more knowledge of your injury

If you know more about what’s actually happened to you, the less chance you have of getting anxious or scared about it all. So ask as many questions as possible when it comes to meetings with the physiotherapist or the doctor! By knowing more about what is expected in the rehab you will feel a greater sense of control.


Listen to the experts! Don’t rush back

This is one of the most common and biggest mistakes people make, myself included. How many times towards the back-end of your rehab do you feel like that you are feeling good, and ready to get back into action. Only to find you have rushed back way too early and end up setting your recovery time back even further? which will again make you feel down. So listen to what the doctors tell you and don’t be arrogant and ignore the advise.


Keep a positive attitude

Make sure you are doing everything to give yourself the best chance of recovery. Start by being committed to getting better, this begins by being in control of your own thoughts and self-talk. Use things such as imagining good things in your head instead of focusing on the bad things. Focus on what you want the outcome to be rather than the present!


Mental health covers a wide umbrella and affects people in all walks of life, it is important to know you can talk to people. Don’t isolate yourself whether it’s in sport or life in general. Anyone who is going through a tough injury at the moment, it doesn’t last forever and you will get back to your best if you follow what you are meant to be doing!

Thank you again for reading 🙂




Back pain? Try these exercises!


Office worker? Driver? Construction worker? The chances are no matter what your occupation you will have experienced some form of back pain in your life. On average 80% of adults have suffered from lower back pain at some point in their life, a pretty staggering statistic! Back pain also contributes to more missed days at work than any other illness/injury. Americans spend approximately $50 BILLION dollars a year alone on just back pain!! So today I’m going to touch on a couple of exercises targeting the Hips, Glutes  and Lower back. Which anyone can do at home to try and hopefully bring you  some relief from that pain.

TIP- Make sure you warm the muscles up prior to stretching

Childs pose


Child’s pose is a classic yoga rest pose that stretches your upper, middle and lower back, as well as your glutes, which are all part of your hip complex.

  1. Kneel on the floor with both big toes touching and your knees separated about hip-width apart.
  2. Place the glutes onto your heels and lean forward, resting your chest on top of your thighs.
  3. Place your forehead on the floor. Relax your arms alongside your body. Slowly walk the hands forward until they are straight, trying to avoid the shoulders from touching your ears! Hold the stretch for around 30 seconds, repeat as many times as you see fit!

Hip flexor stretch


A lot of back problems are down to the shortening of the hip flexors from sitting down for long periods of time and so on.This is a great stretch to try and get some release through that area.

  1. Starting in a kneeling position, place one leg up and in front of the other one. Keep the foot flat on the floor, on the leg you have just lifted up
  2. Try your best to keep the knee at a 90 degrees angle. Also ensure you keep the back knee in contact with the ground.
  3. Once in this position lean forward slightly until you feel the stretch through your hips, hold this for about 10-12 seconds and repeat. 

Piriformis stretch

The piriformis muscle is located deep in the area of the glutes. Stretching the piriformis often can lead to instant pain relief if performed correctly!

piriformis .jpg

  1. Start by lying on your back with both feet flat on the floor and knees bent, this can also be performed with legs straightened out.
  2. Pull the right knee up towards the chest
  3. Grab the right knee with your left hand and pull towards the left shoulder until you feel the stretch.
  4. Hold the stretch and then perform on the opposite side

 Cow cat back stretch

LEFT: Cow pose RIGHT: Cat pose 

A great stretch to help improve flexibility, posture and stimulating those abs!

  1. Start on all fours, placing the hands directly under the shoulders and the knees directly under the hips, Point the fingertips to the top of the mat.
  2. Have the spine, neck and head in a neutral positon (flat)
  3. Move into the cow pose, inhale as you drop your stomach towards the mat. Lift the chin and chest up and look towards the ceiling. Draw the shoulders away from the ears
  4. As you exhale move slowly up into the cat pose, pull your belly towards your spine so you are engaging your core and round the back towards the ceiling so it resembles a cat stretching
  5. Repeat 10-20 times

So INHALE for cow pose and EXHALE for cat pose.

Other things to consider to prevent back pain-

  • Try and limit the amount of time sat down
  • MUMS: Don’t always carry your children on one side
  • Bending down and picking stuff up properly, bending the knees to lift!
  • Work on your posture  (Sitting and standing)
  • Get a standing desk
  • Take breaks if you drive for long distances
  • Correct form when lifting weights
  • Strengthening your core
  • Activation of the Glutes/nerves


  • GP/Doctor
  • Physiotherapist
  • Chiropractor
  • Massage therapist
  • Yoga
  • Pilates

I have really tried to simplify and pick out some exercises which anyone can do at home no matter what your age or ability. This is really the tip of the iceberg when it comes to back pain, you could go on forever and in so much depth!

Once again thank you for reading! let me know if this was of any help to you. Any comments and feedback are greatly appreciated.



Life’s a beach

So I recently spent ten days on holiday in the USA, 4 nights  for spring break at Myrtle beach, South Carolina….. best holiday I’ve ever had! I then headed to Charleston, South Carolina for the last part of my trip! I am going to tell you all about my experience from flying there to the accommodation to the nightlife! So here goes….


Airline- Virgin Atlantic/Delta

Virgin Atlantic

My flight was through Delta airlines but the first leg of the journey from Manchester to New York JFK was operated by Virgin Atlantic. I have to say I was extremely pleased with the flight, there was ample leg room and the Air hostess’ were first class! The food was also not too bad as far as airplane food goes! The only complaint I had was that there wasn’t a lot of choice when it came to entertainment, a very limited selection of movies, music etc.! But you can’t be too picky right? Also on my return flight home there was lots of free seats, having spoken to the Air hostess and explaining id not had much sleep the night before ( id been out partying) she kindly reserved a full row for me so I could lay out and sleep all the way home!! So I would highly recommend this airline and will 100% be using them again in the future.


Once I landed in JFK I then headed to Atlanta on board a Delta airline flight. I have to say I wouldn’t recommend them!! I understand that it is classed as a budget airline but the service as a whole was very poor, from rude staff to inadequate leg room! The main complaint for me was that there wasn’t enough room for every bodies bags in the overhead lockers, meaning that lots of people, myself included had to stow bags under the seat in front….. and without much leg room as it was you can imagine how uncomfortable that was, and thats coming from me who isnt the tallest of people! Least to say I’m glad it was only a two-hour flight!! I also had a flight from Atlanta to Orlando on the way home which again, was very uncomfortable! So choose carefully if you are thinking of flying Delta in the future!


Hotel- Sheraton Broadway Plantation Resort, Myrtle beach


Now I’ve got my little complaint out of the way its time to tell you about our hotel! I can without a doubt say that this is one of the best complexes I’ve stayed at if not the best! This place literally has everything you need for a holiday. First of all the rooms were excellent, very clean and tidy along with large beds and we also had a lovely view from our balcony. The staff were very laid back ,helpful and were very understanding of us guys who were there to party for 4 nights!! They have great facilities such as a hot tub(where we spent most of our time), Indoor swimming pool, Ping Pong and Mini golf, this is just a few of the things they offered. We also made some great friends along the way, including 3 very nice American girls from the room above us! We were only a short walk from all the main nightclubs, bars and shops meaning you can enjoy your time and not worry about having to drive everywhere. So if you are looking for a place to stay at a reasonable price and have a great time this is the resort for you! I have linked in the website in the heading so just give it a click if you want to have a closer look.


Nightlife at Myrtle

Close to the complex we stayed at was the main party street called ‘ Broadway at the beach’. Heres a review of the few places we visited.

Senor frogs

See the source image

Having spent the first night of the trip here I have to say I wasn’t overly impressed with it, We didn’t spend an awful long time in the queue and it was only $10 cover charge. At this point you are feeling pretty optimistic you are in for a great night, however it was fairly expensive drinks which is an off put for any spring breaker as its mainly college students who are tight on cash! It was also very small and packed in not leaving you much room to dance and have a good time… but in saying that we made the best of it and after a few drinks none of it really matters anyway, does it ?!



Image may contain: 5 people, crowd

What a nightclub! With OZ and Malibu next door to each you could easily move in-between the two if one room was too busy or you wanted to get served at the bar quicker! Again this place was $10 dollar cover entry but was defiantly worth it, they had great drinks prices(between $3-$6 per drink) and even better music. With more space you could have a good dance without worrying about knocking someone’s drink out their hands or feeling uncomfortable, The door staff/security were also very reasonable considering they were dealing with tons of drunk college kids, so well played! This is the bar to be at in Broadway from my personal experience… we spent nearly every night in here as we couldn’t get enough of it! Again if you want to check out some of the videos/pictures from Spring break the link to the website is in the heading!


See the source image

I don’t think Hooters needs too much of an introduction? Is a lads holiday to America even a lads holiday if you don’t pay a trip to a Hooters bar?! This was about a 10 minute drive from our apartment, we came here to watch the Champions League football/soccer. It wasn’t on the TV but the staff kindly accommodated us! You literally cannot go wrong with this place if you are with a group of friends, cheap food, Drinks and sports! Amongst other things to look at, but I wont go into much detail about that!!

So there is a couple of things to do if you are thinking of hitting Myrtle beach for Spring break or even just break away!



IMG_0513.JPGAfter a hectic few days in Myrtle Beach we decided to take the drive to Charleston SC. After hearing many good things it didn’t disappoint. The main highlights of the trip was hiring some bikes from Holy Spokes which are bikes which are in racks all around the city. It only costs $12 dollars for 24 hours, and you can re park them at any station around the city! All’s you have to do is book them online, go up to a bike and enter the code you’ve been given and away you go! we biked approximately 10 miles taking In all the sights of Charleston and stopping for the odd beverage on the way. My bar of choice for the day time/afternoon would be the Fleet landing Restaurant&Bar.

Although this place is very pricey normally as its right by the water front with stunning views, we were fortunate enough to land there on happy hour! Which included $2 dollar beers which as you can imagine, very dangerous!



Not so hostel

So with Charleston being on the pricey side we decided to hostel it! The ‘Not so hostel’ was a short 10 minute walk from King street which is where all the main Bars/Restaurants are based. For $30 dollars a night we really couldn’t complain, the first night we had our own room, we then shared in a dorm for the second two nights! Overall not bad accommodation if you are just passing through for a night or two.


Bar/Nightclub of choice

The main place id suggest in Charleston for the night-time would be a club called ‘Mynt’ which is located along king street, although not the biggest of places we had an absolute ball in there! The drinks were of a reasonable price considering it was a Saturday night in Charleston, the music was also pumping! Although If you are looking for something slightly more reserved or fancy there are a heap of bars along King street which would suit you, you wont have much difficulty finding them trust me!


I could have gone on all day writing about every single attraction and bars in both of these places, but i would have written about 10 pages, i hope if you are heading over to these destinations you can take some of my advice! Once again thank you so much for taking the time to read, any comments or feedback are greatly appreciated!