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Stay healthy during the COVID19 outbreak

Updated: Mar 20, 2020

- Nic Colombo, Senior MSK Physiotherapist

We are facing unprecedented times with the rise in numbers of those infected by Coronavirus. As a result, we are all taking the necessary steps to avoid public spaces and unnecessary travel. While these steps are definitely required to contain the spread of the virus, it will put a lot of strain on those struggling with an injury or simply trying to stay healthy!

At LDN PHYSIO we are doing all we can to protects our clients and our staff, but also ensure we support our patients in maintaining a healthy lifestyle and not discontinuing their treatment with us.


We're currently still seeing patients at the clinic, and taking all necessary precautions (and more!) to keep this safe for us all, however this is very much likely to change in the next few days. If you have any questions regarding an upcoming face-to-face appointment or booking in with us in clinic don't hesitate to get in touch.

Online video appointments

Covid-19 is changing the way clinics and studios are operating with many consultations, classes and sessions being moved online. At LDN we have the systems in place to seamlessly provide online sessions to our patients.

If you are self-isolating or are simply not able to come to the clinic, we are still able to run your Physiotherapy sessions online through Telehealth.

Telehealth allows you to interact with your Physiotherapist via live video and allows us to ask all the necessary questions to assess, diagnose and advise you on how to manage your symptoms at home, including demonstrating exercises as needed. We're also able to tailor and update your treatment and any rehab programme via our Telehealth app which you can connect to your phone, smartwatch or laptop. It won't replace face to face contact, but it will allow you to continue receiving treatment, rather than stopping everything until this blows over!

To find out more about our online appointments and book, head to our Telehealth page.


Aim to keep exercising at moderate intensity to support your immune system. Moderate intensity exercise clears your upper respiratory tract of any germs, improves your mental state and mood, and keep your muscles and soft tissues moving which will prevent aches and pains.

While you're at home, it's also important to manage training load. We know that regular, moderate exercise boosts immunity, and lowers your risk of infection; but too little or too much outside of your normal may have the opposite effect.

Have a look at the J curve below which shows the relationship between exercise workload and risk of upper respiratory tract infection (Nieman, 1997).

Simple tips to maintain immunity (according to Nieman):

  • Develop a specific training plan built around ample recovery, sleep and possible mental stressors

  • Don't do individual workouts or weekly total workouts significantly harder than you've been doing

  • Monitor yourself closely for early signs of illness and/or overtraining, and adjust accordingly

  • Skip the gym with its crowds and potentially pathogens. Run outdoors.

  • Avoid excessive alcohol intake

  • Adapt stress management strategies to control for life's hassles

Can I run outside during the outbreak?

Yes. The advice is “to engage in outdoor activity, while complying with social distancing requirements ”. So, as long as you remain 2 meters away from people, you're okay!

Keep an eye on our Instagram page - we will post regular Isolation Workouts and Recipes ideas over the next few weeks!


It's important to maintain a good diet too, as it can be easy to slip up when we stay in the comfort of our own homes. The usual rules apply, aim for a good, balanced diet - but resist stock piling, our elders will thank you! Head over to our Instagram page as Mani our Physio Nutritionist will be posting "Isolation Kitchen" recipes over the next few weeks, healthy recipes to do with minimal ingredients. And if you need any help with a nutrition plan don't hesitate to contact him at


Having to stay at home, WFH life and its stressors can be pretty scary and can affect our mental health too. As we reduce social contact to the bare minimum, many of our regular social activities will no longer be available to us.

Mental Health Org advise to try and see it as a different period of time in your life, and not necessarily a negative one. It will mean a different rhythm of life, a chance to be in touch with others in different ways than usual. Be in touch with other people regularly on social media, e-mail or on the phone, as they are still good ways of being close to the people who matter to you. Organise Corona Zoom meetings, pubs are overrated these days. ;)


We're truly living through unique times, and we all have to try and adapt to the new current norm. The current outbreak shouldn't mean that you can't manage your injuries or keep fit anymore though, and we're looking forward to helping our patients online over the next few weeks to make sure this doesn't happen.

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