27 Haven Lane, Ealing, W5 2HZ

Tel: 0208 997 1555

Email: info@w5physio.co.uk

Preparing for winter sports

November 30, 2018 by  
Filed under W5 Physio News

It’s that time of the year again when you start getting excited about your upcoming snowsport holidays.

Accommodation and flights have been booked, transfers organised and equipment hire sorted. But amongst all of this planning, one of the most important aspects often gets overlooked…are you physically ready for your trip? Afterall, skiing and snowboarding are sports!

If you’re as crazy about snow sports as some of us at W5Physio are, then you’ll be out on the first lift most days, only to return as the pistes close. With this in mind, it’s important that your body is prepared for this continuous exertion of throwing yourself down a mountain, with nothing but a sliver of wood strapped to your feet.

Here are our exercise tips for getting you in shape for your next snow sports holiday.

Your fitness goal

One of our physios, Taryn, shares the moto, “exercising your body should be the same as cleaning your teeth.” You wouldn’t only brush once a week, would you?

The NHS website advises:

‘…to stay healthy, adults aged 19 to 64 should try to be active daily and should do at least 150 minutes of moderate aerobic activity such as cycling or brisk walking every week. Plus, strength exercises on two or more days a week that work all the major muscles (legs, hips, back, abdomen, chest, shoulders and arms).”

In reality, most of the population don’t manage this but it’s certainly a goal to work towards.

When and how to start training

Training should start at least three months before your holiday and you should do two to three strength sessions and cardio workouts a week. This also depends on your base level of fitness, so if you’re fitter, try for four to five times a week. Cardio exercise includes swimming, running, cycling, rowing or using the cross trainer. It can be any activity that raises your heart rate.

Interval training – that’s going faster and then slower for short bursts – is particularly good as it imitates the stop-start nature of snowboarding.

The muscles that are most important during snowboarding are your core muscles (abdominal and back muscles), foot and calf muscles and your upper leg and hip muscles. It’s important to work all of these areas in your training, and of course if you have any specific weak areas, then these should be focused on. Or, if you have any ongoing or current injuries these should also be assessed by a physiotherapist so the right treatment programme can be followed.

Here at W5Physio we pride ourselves in tailoring exercise programmes and rehab to your goals and needs.

Your snow sports exercise plan

When starting any exercise session you should always warm up the muscles you’re planning on working. Start with five minutes of walking/cycling, or even simply stepping up and down the bottom step of your stairs at home. Follow this with around five minutes of dynamic stretches (taking muscles to end range but not holding for a stretch).  See this video for some examples.

Below, our very own physiotherapist and snow sports enthusiast, Taryn,  will share her own current snow sport programme. It works well when performed in a HIIT (High-Intensity-Interval-Training) of 20 seconds in the beginning,  building up to 45 seconds, and in sets of four to six. Alternatively, try eight reps to start with and work up to 15-20 reps, doing four sets.

  1. Press ups with a high low plank – try keep your body still and don’t rock.

Do eight press ups and then four high low planks with each arm or alternate for 20-45sec

Watch the plank video here

  1. Slide lunges with or without a weight – keep your chest up. Either take one shoe off or place a towel under one foot to help you press and slide one leg out into a side lunge.Introduce a weight as you get stronger. Repeat both sides.

Watch the side lunges video here

  1. Squats and woodchop squats – keep your chest up and start with a light weight, progressing to slightly heavier weights. Be careful not to through the weight over your shoulder during the woodchop.

Watch the woodchop squats video here

  1. Physio ball bent leg jack knife – don’t let your back collapse when your legs are straight. Progress to a straight leg jack knife when you’re stronger.

Watch the bent leg jack knife video here

  1. Squat jumps – Begin without a weight, but introduce one when you’re ready. Progress further by jumping onto a step, and finally, by adding a twist (for the jumps I never land)

Watch the squat jumps video here

  1. Medicine ball get up – push the weight forward as you get up and try keep your feet still as you plant them and reach for ceiling when standing. Try this version first but if you have  had any recent lower back pain, do the easier version instead.

Watch the medicine ball get up video here

One extra exercise I’d add, if you have access to a leg press machine, is doing calf raises in a straight and bent knee position with a weight you find difficult but manageable to lift.

Our final tips

Our final tips would be to make sure all your equipment is in safe working order and to maybe buy some buttock padding and wrist guards, particularly if you’re prone to falling. Also remember wear a helmet. Get enough sleep and drink plenty of water leading up to  and during your holiday.

Finally, take a moment at the top of the mountain to enjoy the view, then take pride in how strong you feel when skiing or boarding down.


W5Physio are leading London physiotherapists. If you’d like any personal advice on preparing for an upcoming sporting event, or preventing injury, don’t hesitate to give us a call to arrange a session with one of our experienced physios.







Full-time Physiotherapist Position Available

November 1, 2018 by  
Filed under W5 Physio News




We have an exciting opportunity for a positive, highly skilled and people-focused self-employed Physiotherapist to join our great team.  The role is 30 hours a week in our busy, established practice in Ealing Broadway, London.

The ideal candidate will have at least 5 years of neuromusculoskeletal experience, and excellent skills in the assessment, diagnosis and treatment of all neuromusculoskeletal conditions.  The candidate will be highly self-motivated, enthusiastic, positive and want to work as part of a successful team to build their caseload and relationships with existing referrers.

The successful candidate will receive clinical support, fortnightly structured CPD and in-service training.  External CPD courses and training will be paid for in keeping with the candidates learning objectives and career direction.

Please send your CV plus a covering letter to accounts@w5physio.co.uk or post to Mrs L O’Leary, Practice Manager, W5Physio Ltd, 27 Haven Lane, Ealing, W5 2HZ.

There’s No Time Like Mo Time @ W5 Physio

November 17, 2017 by  
Filed under W5 Physio News

Its that time of year again, where the good fellows at W5 Physio grow a mustache to raise money for the Movember Foundation.

‘We’re the only charity tackling men’s health on a global scale, year round. We’re addressing some of the biggest health issues faced by men: prostate cancer, testicular cancer, and mental health and suicide prevention.

We know what works for men, and how to find and fund the most innovative research to have both a global and local impact. We’re independent of government funding, so we can challenge the status quo and invest quicker in what works. In 13 years we’ve funded more than 1,200 men’s health projects around the world. By 2030 we’ll reduce the number of men dying prematurely by 25%’ (https://uk.movember.com/about/foundation)

If you wish to donate to this worthy cause, please click the link here.

Yours in mustachely styliness,

W5 Physio

Christmas Opening Hours

December 24, 2015 by  
Filed under W5 Physio News

Merry Christmas everyone!

We are closed today (Thursday 24th December) for 4 days, before opening again Monday 28th in the lead up to New Year. Here are our opening hours over the festive period –

Thursday 24th – Closed

Christmas Day – Closed

Boxing Day – Closed

Monday 28th – Open 10am to 9pm

Tuesday 29th – Open 8am – 9pm

Wednesday 30th – Open 8am – 1pm

New Years Eve – Closed

New Years Day – Closed

Friday 2nd – Closed

Saturday 3rd – Closed

Monday 4th – Open 8am – 9pm and normal hours resume.


From all of us at W5 Physio, have a happy, safe and joyful christmas and New Year!

Full-time Physio Position at W5 Physio

October 19, 2015 by  
Filed under W5 Physio News


We have an exciting opportunity for a positive, highly skilled and people-focused self-employed Physiotherapist to join our great team.  The role is 34hrs a week.

We are a busy dynamic established practice based in Ealing Broadway, London.

The practice has 3 treatment rooms and is supported by a strong administration team. We are a dynamic team of 5 great physios.

The ideal candidate will have at least 5years of neuromusculoskeletal experience, and excellent skills in the assessment, diagnosis and treatment of all neuromusculoskeletal conditions.  The candidate will be highly self-motivated, enthusiastic, positive and want to work as part of a successful team to build their caseload and relationships with existing referrers.

The candidate will receive clinical support, fortnightly structured CPD and in-service training.  External CPD courses and training will be paid for in keeping with the candidates learning objectives and career direction.  Excellent remuneration of between £45K-£50K depending on experience and caseload.

Please send your CV plus a covering letter to accounts@w5physio.co.uk or post to W5Physio, 27 Haven Lane, Ealing, W5 2HZ.

W5 Physio Goes Pink For The Breast Cancer Campaign

January 7, 2015 by  
Filed under W5 Physio News

W5 Physio has turned a striking shade of pink for the whole of January in support of Breast Cancer Campaign. All physio staff are wearing specially branded shirts in breast cancer pink for the month to raise money for a brilliant cause.

in-aid-of-breast-cancer-campaignTaryn, Stewart and Vicky looking stunning!

Breast Cancer Campaign was established in 1988 with the aim of researching the cure for breast cancer. The charity aims to be the leading specialist in breast cancer research across the UK and Ireland, making a significant impact on breast cancer for the benefit of patients. As of September 2014, Breast Cancer Campaign has invested nearly £14 million in 82 research projects across the UK and Ireland, all with a goal of ‘overcoming and outliving the disease in our lifetime’. Read more on the campaign at www.breastcancercampaign.org

The clinic has been covered in pink stars – for 50p, anyone can guess the number of stars to win a free treatment!

We hope to see you soon,

The W5 Physio Team

Strong Start For The Mighty Hanwell RFC

October 8, 2014 by  
Filed under W5 Physio News

W5 Physio’s sponsored local rugby team, Hanwell RFC, have continued their good start to the new season with a fantastic come-from-behind last minute victory in the Middlesex Vase Competition, against opponents Hammersmith & Fulham, who play in a higher league and were undefeated coming into the Hanwell match.

2 early tries to H&S saw the scoreboard read 0-14 against Hanwell who initially struggled to get into the game. Hanwell fought back to trail 10-21 at half time, and then scored a try in the 78th minute to get to 20-21 to H&S, but painfully, the conversion was unsuccessful. But, dear reader, Hanwell were not finished yet. Here’s Hanwell RFC co-founder John Bodman to re-tell the epic conclusion!

“With the referee indicating that the game would restart with just 1 minute left the play, the home side gathered the restart and began to make progress into the opposition half. Building phase after phase, the Hammersmith defence was stretched to the point where they halted the Hanwell attack illegally.

With the penalty awarded to the home team, the referee advised that this was to be the final play and that Hanwell could not kick for touch. Flanker Michael Durkin, thinking quickly, took the tap penalty and headed directly for the Hammersmith defenders, hoping to gain a further penalty for the visitors not retreating the full ten metres. However, in their rush to get back, two Hammersmith defenders turned their back on Durkin, who ran for the space between them.

With just the fullback to beat, Durkin opted to run over the defender rather than risk going around and he grounded the ball deep in the corner to give Hanwell a last gasp victory.

With the win already sealed, fullback Kevin Falvey stepped forward to take the hardest conversion of the game, far out wide. This time, the ball flew straight through the centre of the yellow ribbon covered posts to bring a breath taking game to an end and put Hanwell through to the next round”.

Good luck in the next round from all the team at W5 Physio!

W5 Physio’s Stewart and Patsy Complete Ealing Half Marathon!

October 8, 2014 by  
Filed under W5 Physio News

On Sunday the 28th September, W5 Physio’s Stewart Ramsay and Patsy Hayden completed the 2014 Ealing Half Marathon in very tough (hot!) conditions.

Nearly 6000 runners took part in the event, which has won numerous awards for atmosphere and enjoyment in its brief history, but never before had it been this hot, with temperatures quickly rising to the mid 20’s.

“It was baking hot” said Stewart during his well earned sports massage the following day.

“Stewart and I just stuck together” said Patsy, “Neither of us were interested in a specific time because of the weather, and it was a great decision in the end – we just egged each other on and kept each others spirits up”.

Patsy and Stewart crossing the line!

Sadly, Ealing resident Andrew Carter, who was only 33, passed away in a local hospital after collapsing near the finish of the race. After receiving immediate care at the race, he passed away on Wednesday 1st October 2014 in hospital. W5 Physio would like to express our deepest condolences to Andrew’s family and friends. A beautiful statement from the family can be read here on the Ealing Half Marathon website.

The W5 Physio Team

W5 Physio Channel Live On Youtube!

October 8, 2014 by  
Filed under W5 Physio News

We are pleased to inform you there is now a W5 Physio Channel on YouTube, with dozens of videos showing correct technique for some of the more popular gym based exercises.

The videos are freely available on YouTube, simply search for W5 Physio and scroll down to view. Here are a few examples of the videos…

Lat Pull Down Machine (Underhand or Narrow Grip) – http://www.youtube.com/watch?v=109uz_PFS_Q

Dumbbell Chest Press – http://www.youtube.com/watch?v=srsbN0376-g

Deadlifts (Greg’s favourite!) – http://www.youtube.com/watch?v=rSaJBrT_zjY

It is absolutely essential whenever you are doing any exercises, in the gym or at home, to do so with the correct technique. If you are unsure of how to do any activity, please grab a personal trainer if in the gym, or contact us about a home exercise. Be safe!

W5 Physio

There’s No Time Like Mo Time @ W5 Physio

October 8, 2014 by  
Filed under W5 Physio News

The countdown is on – the 2014 edition of Movember at W5 Physio is upon the unsuspecting populace of Ealing!

Last year, the Movember initiative raised £20.4 MILLION in the UK alone, helping fund raise for Testicular and Prostate Cancer research, and funding for men’s mental health programs.

Here is some more information on the worldwide impact of the Movember Foundation –

“The Movember community has raised £346 million to date and funded over 800 programmes in 21 countries. This work is saving and improving the lives of men affected by prostate cancer, testicular cancer and mental health problems.
The Movember Foundation challenges men to grow moustaches during Movember (formerly known as November), to spark conversation and raise vital funds for its men’s health programs. To date, 4 million moustaches have been grown worldwide, but we won’t stop growing as long as serious men’s health issues exist.”
Stewart and Greg at W5 Physio are proud to do their 4th year of growing a Mo for Movember, any donations can be made here – moteam.co/w5-physio
Slightly dodgy updates will be posted on Twitter and Facebook, get ready!
W5 Physio

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