It’s that time of year again where lots of shiny new school shoes will be hitting the playground next week. 

Buying school shoes can be tough. Children spend many hours in these shoes so it’s  important that the right shoe is found. Children’s feet aren’t fully formed until late teens which means they are constantly growing and changing.  A poorly fitted shoe an lead to more serious problems with the development of their feet later down the track. 

Check out our Podiatrist Gillians guide to buying school shoes to make it slightly easier. 

1- Comfort 
Children spend a lot of time in these shoes. Make sure they are comfortable in them so they can run, jump, play and concentrate at school. 

2- Size check 
Children’s feet grow quickly and change shape so always have both of your child’s feet measured.   

3- Check for the length. 
Make sure there’s a gap of about half the width of your thumb between your child’s longest toe and the end of the shoe. Your child should be able to move their toes in the shoes without rubbing against the shoe. The back of the shoe should be firm and hug their heel so it doesn’t slip when walking. 

4- Go for the exact size. 
Don’t be tempted to buy a larger size of shoe for your child so they can “ grow into it”. Shoes that fit well will support and protect vulnerable and young growing feet. 

5- Consider the design of the shoe. 
Lace ups, Velcro or a buckle helps the shoe to fit better on the foot. This is preferable to slip on shoes which provides little or no support. The sole should be firm with good grip but flexible around the toes for running and playing. The shoe should be flexible but shouldn’t be able to bend in half. The material is also important and a leather upper allows your child’s foot to breathe and will be more durable and longer lasting. 

If you would like to speak to our podiatrist about your child’s feet please contact us at Optimal Therapy. 
​

First Aid Courses at Optimal in association with Highfield International and Dubai Corporation Ambulance service (DCAS).

First aid is a lifesaving skill, easy to learn and gives you the knowledge and skills to assist a person in difficulty. It also helps you build the confidence needed to deal with emergency situations. According to the government of Dubai at least 10% of each company has to be a certified First Aider, unless you work in a healthcare establishment or a school and then 100% of staff should be qualified to give first aid in the event of an emergency. Optimal uses a high-quality, well known international awarding body to deliver its training courses to prepare the learner for the correct rules and regulations. Our First Aid Instructor is an advanced nurse who adapts her teaching style to the needs of the students and their workplace. For larger groups of students, Optimal are able to travel out to your workplace to teach staff onsite to make it an easier process for all involved.

At Optimal Fitness we offer the following courses to meet the needs of different workplace requirements.
 
Basic Life Support (BLS) with CPR and DEFIB
 Who should attend:

• First Aiders in the workplace needing basic life support knowledge and skills
• Children over the age of 12
• Parents, Care givers, Guardians.
• Healthcare professionals
• Personal Trainers
• Yoga and Pilates Instructors   

What’s included:

• How to manage an unresponsive casualty who is breathing normally
• How to manage an unresponsive casualty who is not breathing normally
• Cardiopulmonary Resuscitation (CPR)
• Automated External Defibrillator (DEFIB)

 
Emergency First Aid at Work with CPR and DEFIB
Who should attend:

• Those wishing to be a First Aider in the workplace
• People dealing with a large number of people at an event or in the workplace
• Healthcare staff
• Sports related individuals managing teams
• Hotel Staff including restaurant staff and Chefs
• Pool, recreation and leisure staff including Lifeguards
• School staff including nurses
• Fitness instructors
• Security staff

What’s included:

• Assessing the scene and Incident management
• How to recognize and assist with Choking
• How to care for Minor Injuries including bleeding
• How to manage an unresponsive casualty who is breathing normally
• How to manage an unresponsive casualty who is not breathing normally
• Recovery Position
• Cardiopulmonary Resuscitation (CPR)
• Automated External Defibrillator (DEFIB)

Paediatric First Aid including CPR and DEFIB
 
What’s included:

• How to assess an emergency situation and act safely and effectively
• How to provide first aid to an infant or child who is unresponsive and not breathing properly.
• How to provide first aid to a child or infant with a foreign body airway obstruction (Choking)
• How to provide First Aid to an Infant or child who is wounded or bleeding
• How to provide First Aid to an Infant or child who is in shock
• Cardiopulmonary Resuscitation (CPR)
• Automated External Defibrillator (DEFIB)

 
What you will receive:
A qualification that lasts for 3 years and is an approved by Highfield international awarding body for compliance (HABC), and also approved by Dubai Corporation Ambulance Service (DCAS). With Infection control importantly on everyones mind, E learning courses, course material and certificates available on request.
​
Courses available: (Click the link to book) 
• Level 2 Basic Life Support with DEFIB and CPR - AED 395 (6 hours) - 
• Level 2 Paediatric First Aid with DEFIB and CPR - AED 395 (6 hours)
• Level 2 First Aid at Work with DEFIB and CPR  - AED 420 (8 hours)

√ Courses run by DHA registered nurse, Katherine Taylor
√ Teaching available at your own business premises
√ Courses available weekly starting from 15th of April
√ CPD Points available (DHA)
√ DCAS authorized

Please contact us at  +971 50 423 3302 or firstaid@optimalfitness.ae for more information. 

Pilates, ill-reputed as being easy, just for women or only focused on your abdominal muscles, can actually help to make you a better runner. It promotes general well-being, injury prevention as well as rehabilitation and even performance enhancement. Pilates is not only designed to strengthen your core muscles but your glutes and other leg muscles too. It aims at a uniform development of the whole body by:

• Improving core strength
• Developing posture control/balance
• Resisting fatigue 
• Enhancing flexibility
• Reducing injury

​Whether you are planning to start running, to race your first 5km or prepare for a marathon this eight week course will give you the best foundation to do so. Participation in the course is possible if you suffer minor injuries or chronic problems. If you wish to have a pre-course assessment by our instructors please contact us. ​

With our program we can make you run better, faster and for longer. You will be taught to use the basic Pilates principles during running by switching on the core, allowing the glutes to better activate giving more power to push off the ground. The exercises are specifically designed for runners as they focus on single leg load control, endurance and the synergy between your core, leg and upper body muscles. ​

Sign up for once or twice a week if you are very keen on improving. Classes run on a Sunday morning at 11:30am or for the early birds on a Tuesday at 7:15am. The course is run by Gillian, a podiatrist and Pilates instructor and Juliane a physiotherapist trained in Pilates. 

It is 800AED once a week for 8 weeks + for each additional class a discounted 80AED. 

For bookings or more information please call or whatsapp 056 808 2386. 

Next course starts on April 11th 2021. ​

The recovery of Covid-19 has proven to be nonlinear. Just as when Covid-19 is contracted, some do not display symptoms, some display mild to moderate symptoms and others are really ill and even hospitalised (4). We once thought it was just the elderly and those with predisposing conditions that would be hit hard, but now we know it infects people of all ages, shapes and sizes. This is similar when it comes to recovering from Covid-19. There is no rhyme or reason as to why one person struggles to recover and return to normal activity, when someone else does not struggle to return to activity at all (1). The assumption is that the sicker you are while you are infected, the longer you will take to recover. This is not always the case, as the return to activity protocols were created due to mild Covid cases struggling to return to exercise (1). Although there may be a link between time spent in an intensive care unit (ICU) and a delayed recovery due to secondary complications (1,3,4).
​
Fortunately, guidelines and recommendations have come out to aid the recovery of those who have, and have had, Covid-19 (1,2,4,5). These guidelines are based on current research, expert opinions and consensus statements. What is important here, is that we become aware of strategies that can be used to aid your recovery from Covid-19, and in turn, help you safely return to doing what you want to do. A structured approach to managing your recovery is helpful in this regard (1,4). It is not as simple as telling someone to get off the couch and push through their fatigue and to simply try harder. The struggles post Covid-19 are real and it is something that we all need more awareness of.

There are other aspects to be aware of post Covid, such as Long Covid, but that will be revealed in our next Blog (Part 2). In this blog, we will take you through the journey of Covid-19 and the self-management of this condition in the early phases to later phases, as well as how we at Optimal Therapy can assist you (1,2). We will present to you a phased approach to return to normal activity and provide helpful links and resources from the world's top institutions (1).

During Covid, it is really important to make sure that you rest; allowing your body to recover. Understanding what the body is trying to do can be very helpful and allow you to put your mind at ease, as well as do everything you can to support your body's function. Here is a short video explaining our bodies response to a virus: https://www.youtube.com/watch/gVdY9KXF_Sg

​There are a few other important aspects to keep in mind while you are sick, to help you recover, and to minimise complications once you are asymptomatic include:

Nutrition: The aim here is to reduce inflammation and therefore oxidative stress on your body (6,7). Diet and nutrition have a direct impact on your immune system (8). During the initial stage as you lose appetite it's ok not to eat too much(when you are eating, follow a more keto or low carb diet – eliminate refined carbs/sugars as they depress the immune system and are pro-inflammatory). When you are able to eat, eat nutrient dense foods which are easy to digest (soups) and protein as these are the building blocks for your immune cells. Vitamin D can also be helpful, take 50,000 IU daily for the first three days. VitaminC metabolism is altered when you are sick, take 1000mg three times a day, then once you are feeling back to normal, taper the dose. Zinc is important for taste and smell, you can take up to 60mg/day for up to a month as high doses interfere with the absorption of other minerals (6,7,8). https://www.yourcovidrecovery.nhs.uk

Breathing exercises: This will help to maintain your lung capacity and help your
recovery in the long run. This may also help in the fight of getting secondary
complications such as Pneumonia (1,5). https://covidpatientsupport.lthtr.nhs.uk/#/

Positioning: Due to this virus being respiratory in nature, you may experience bouts of shortness of breath. There are resting positions which help your lungs to expand further, easing this symptom when the attack comes (5).
https://www.euro.who.int/en/health-topics/Life-stages/disability-andrehabilitation/publications/support-for-rehabilitation-self-management-after-covid-19-related-illness-2020-produced-by-whoeurope

Gentle movement of the thoracic spine (mid and upper back) may also help with
breathing difficulties as well as helping you later on when wanting to return to normal
activity. Whole body low intensity movement can also reduce the risk of developing a
DVT or pulmonary embolism (deep vein thrombosis/blood clot) (1,4,5).
https://www.csp.org.uk/public-patient/covid-19-road-recovery
​

After Covid, your initial infection, returning to exercise is not only helpful for your general health, but it can play an important role in fighting off secondary health issues and complications (1). There are a few complications of having Covid that you should be aware of that have led health care professionals to recommend a slow phased approach. These complications were originally noted in sports professionals until they realised that many people with mild symptoms actually struggled to return to exercise. (1,4,5). Having ongoing cardiac involvement, even after mild covid-19 symptoms, has been found to be one of the highest risk factors (3). This includes myocarditis which is inflammation of the heart muscle (1,3). If you experience ongoing chest pain, shortness of breath and palpitations while trying to exercise, you should seek help from your doctor. Ongoing shortness of breath and decreased lung capacity is a common respiratory complication (1,2). Finally there have been some cases of patients developing a DVT (deep vein thrombosis) in the calf or pulmonary embolism in the lungs (1,4). Those thought to be at higher risk for Cardiac complications and thromboembolic events are those who were severely ill and hospitalised for an extended period of time (1,4).

Recovery time is person dependent and has not necessarily been linked to the severity of your symptoms. In fact, the gradual return to activity was suggested after coming to the realisation that many of those with mild Covid struggled to return to exercise (1). Even with mild Covid, it is important to remember that you have been in isolation for an extended period of time. This means that you have had a lack of movement leading your body to become deconditioned to movement and exercise(4). The consensus suggests starting your journey of becoming active again after 7 days of being asymptomatic (no symptoms)(1,4). In the following two weeks you should commence with minimal exertion activities (still able to converse). It is important to note that moderate strength and aerobic activity only commence in phase 3, this is roughly 3 weeks after having no symptoms. The English and Scottish Institute of Sport guidance suggests that activities of daily living should be easily achievable and the person should be able to walk 500m on a flat without feeling excessive fatigue or breathlessness before commencing with baseline exercises. However, your pre-illness baseline should be considered as we are not all athletes and do not exercise at the same intensities (1). This can be considered before moving onto phase 4.

While a lot of the resources help you with self management techniques, at Optimal therapy we can help you with Risk Stratification so you may know if it is safe to return to physical activity and or if a further clinical assessment is necessary beforehand (1). Here is an example of this:

Once it has been determined that you are safe to commence the return to activity protocol, you can go through the following phased approach as a guideline:

It is important to note that each phase takes 7 days, only moving on to the next phase once certain criteria are met. You should monitor your symptoms and drop back a phase if your condition is worsening or you start to display symptoms again. Following the phased approach may help you avoid the risk of developing Long Covid or secondary complications, however there is no guarantee (1). For Phase 1, the self-management links throughout the text provide good information on what you can do. As you get to phase 2-3 it may be beneficial to join one of our THERAPY pilates classes to get you moving more under guidance of one of our Physiotherapists. Moving further into phase 3-4 you can come in to see one of our Rehab trainers for individualised exercises at the right level for where you are at in your recovery. If you require further assistance at phase 5, please contact reception to book an appointment with one of our Personal Trainers to continue your exercise journey.
In the table below you can see when it may be important to seek medical advice. You can also see the Borg Rating of Perceived Exertion (RPE) scale which will help you know if the activity that you are doing may be too intense for the phase that you are in. The perceived exertion score is important to keep track of so that if symptoms arise, you know you may have been moving along too quickly. Self monitoring is very important throughout the process, you can use devices that track your heart rate (watches), your oxygen levels (Sats monitor) and your blood pressure (BP cuff). Our team at Optimal can also help you to monitor these as well as do other screening tests to help you individualise your plan and progression. It is important to note your
mood, sleep, appetite and motivation as they will play a large role in your performance and recovery from exercise (1). These could be affected by the stress of returning to work or school and by financial pressure to name a couple factors.

In the next blog, Part 2, we will discuss the psychosocial effects of having Covid, the
psychological sequelae (can include post-traumatic stress disorder, anxiety, and depression), the importance of nutrition, as well as the Long Covid phenomenon. Long Covid is a syndrome that involves prolonged symptoms and potentially months of struggle (2). Not everyone struggles with this, but awareness may help you understand what is happening to yourself or to your friendly neighbor who could be struggling for a prolonged period of time. We will also be diving a bit deeper into the nutrition side of things. If you have any questions or queries on how to start your exercise journey after having Covid, please feel free to drop us an email and we will be happy to help you and be a part of your journey as a mulit-disciplinary team at Optimal Therapy.
​

More helpful Links from the practice pointer in the British Medical Journal (1):
• Department of Health and Social Care. UK chief medical officers’ physical activity guidelines: infographics.
https://www.gov.uk/government/publications/physical-activity-guidelines-infographics
‐ Infographics with physical activity guidance across the lifespan, including for older adults, children, and during pregnancy/postpartum period.
• Couch to 5k (https://www.nhs.uk/live-well/exercise/couch-to-5k-week-by-week/)
‐ A graded programme to help people gradually ease into running.
• OneYou (https://www.nhs.uk/oneyou/)
‐ Tools and support to help guide and advise on physical activity
• Sport England. Join the movement (https://www.sportengland.org/jointhemovement)
‐ Physical activity advice and example workouts, including “Stay In Work Out” for exercise during lockdowns or when in isolation
• Chartered Society of Physiotherapists. Helping older people stay active at home.
(https://www.csp.org.uk/public-patient/keeping-active-and-healthy/staying-healthy-you-age/staying-strong-you-age/strength)
‐ Simple exercises to help people, in particular older adults, to stay active at home

​References:
1. Salmon et al (2021). Practice pointer: Returning to physical activity after covid-19. BMJ 2021;372:m4721 | doi: 10.1136/bmj.m4721
2. www.nice.org.uk/guidance/ng188
3. Puntmann, O., et al (2019). Outcomes of Cardiovascular Magnetic Resonance Imaging in Patients Recently Recovered From Coronavirus Disease 2019 (COVID-19), JAMA Cardiol. 2020;5(11):1265-1273. doi:10.1001/jamacardio.2020.3557.
4. Metzl, D., et al (2020), Considerations for Return to Exercise Following Mild-to-Moderate COVID-19 in the Recreational Athlete, Sports Medicine Institute, Hospital for Special Surgery, 535 E. 70th St., New York, NY 10021, USA, HSSJ (2020) 16 (Suppl 1):S102–S107, https://doi.org/10.1007/s11420-020-09777-1.
5. World Health Organization, Regional Office for Europe, UN City, Marmorvej 51, DK-2100 Copenhagen Ø, Denmark.
https://www.euro.who.int/en/health-topics/Life-stages/disability-and-rehabilitation/publications/support-for-rehabilitation-self-management-after-covid-19-related-illness-2020-produced-by-whoeurope.
6. Zabetakis, I., et al (2020). COVID-19: The Inflammation Link and the Role of Nutrition in Potential Mitigation. Nutrients 2020, 12, 1466; doi:10.3390/nu12051466.
7. Iddir, M., et al (2020). Strengthening the Immune System and Reducing Inflammation and Oxidative Stress through Diet and Nutrition: Considerations during the COVID-19 Crisis. Nutrients 2020, 12, 1562; doi:10.3390/nu12061562.
8. Butler, M.J., and Barrientos, R.M. (2020). The impact of nutrition on COVID-19 susceptibility and long-term consequences. Elsevier: Brain, Behavior, and Immunity - Volume 87, July 2020, Pages 53-54. https://doi.org/10.1016/j.bbi.2020.04.040.

GCC Training have embarked on a new journey to become Optimal Skills. The requirement to deliver great education is still at the front of our business however are now in a position to expand past fitness courses and into the development of people across your entire business. This is not only in the leisure industry as our team have a wealth of experience across all industries when it comes to management, leadership, team and personal development. For more information please contact davidcraig@optimalfitness.ae.

The venue was Vale Resort in Wales and the team was the World famous British Lions.  David Craig and Neil MacCuish were invited to the first day of the Lions training camp prior to their trip to Oz to take on the World!
All testing went well and the first session in the morning was full of enthusiasm from coaches and players.
There was an obvious team bonding process going on where some players were meeting for the first time.
The first session was very much based on working the ATP-CP system with heavy fast reps for all major body areas in the weights room and sport specific phases of individual play through HIIT in the WRU indoor facility.  The Coaches (English and Welsh Rugby S&C coaches) ran the show meticulously ensuring that the techniques and movements were specific whilst achieving the HIIT principles.
Lunch followed and we sat with the Management, Security and Coaching staff.  We discussed the sessions and the restrictions to just having the athletes for 8 weeks.  Running technique for Rugby was then discussed before Frans Bosch was introduced to us.  For those who don't know he is a technical expert in running education and has worked with some of the most successful athletes in the world for over two decades... another great honour!
The players retired to their rooms and or break out area until they were briefed on the rest of the days events.  The following session was a technical and tactical session which was to be conducted indoors due to adverse weather for which the players once again performed well.
First impressions were very encouraging and GCC Training definitely took away valuable information for functional specific training in sports, running and specifically working within the required training zones (seeing the theory in practice).  Although the phrase 'We are going to pump them up to be warriors' was used, the science and prior preparation was meticulous.
A once in a lifetime event and showing where the aspiration for any trainer/coach has to be.  All the GCC Training course material was practically on display during the sessions therefore showing if you work hard enough and base your outcome on science and evidence performance for clients at any level can be improved.
GCC Training would like to wish the British Lions all the best for the tour and hope they come back as Champions!