2018 has just rolled around and with that, many of us will kick off the New Year with a brand new exercise regime to offsetthose Christmas overindulgences. With fresh motivation and fresh goals we may jump into a new routine too quickly, and before you know it….you’re injured!
As physiotherapists, we see a lot of injuries related to training errors; that is training too much too quickly, or training at too high an intensity for your current level of fitness or injury status.
Here are some useful tips to keep in mind when beginning your new exercise routine:
2. Be as consistent as possible
Keeping consistent to your planned amount and timing of sessions each week is so important, so you can build your strength and fitness in a gradual way. If your training is irregular, you are constantly keeping your body guessing and leaving yourself vulnerable to developing an injury.
3. Gradually increase your training
While muscles adapt to a new exercise regime relatively quickly, other tissues like tendons and cartilage in your joints take a little longer to adjust. When you start a new program, give yourself planned cross-training days or rest days throughout the week, and only gradually increase your weights or running times. This gives your muscles, joints and tendons time to adapt and strengthen, allowing you to lift heavier or run further and faster with much less risk of injury.
4. Listen to your body
Feeling tight/sore/fatigued or a niggle developing? If your body is saying no, listen to it. It’s ok to have an extra rest day to allow some more recovery time if you feel you need it. If you still want to get out and do something to stay consistent, consider a lighter session or stretching session instead!
Don’t know where to start? Physiotherapists are experts in designing structured and goal-oriented exercise programs, with the additional knowledge behind us to factor in any current or previous injuries you may be managing.
If you need guidance on planning a program, working around an ongoing injury concern, or just don’t know where to begin, don’t hesitate to let us know, we are here to help!
Preseason?...but I don't play sport!
We are all familiar with seeing all the sporting teams engaged in extreme pre-season training in preparation for their upcoming season, but besides working hard to have a successful season, what else are they gaining during this time? The answer is capacity.
Over the pre-season the players are enhancing their body's capacity to cope with the demands placed on it in the year ahead. Improving capacity also decreases the likelihood of non contact injuries.
We (us non-professional athletes) all have different levels of capacity for different activities (demand). Consider the individual who works as a gardener x5-6 days/ week compared with someone who does regular weekend maintenance. The person who works as a gardener has capacity to cope with successive long days of gardening, whereas our regular maintenance gardener is likely to exceed their capacity by undertaking a major gardening project (demand) in one day. The result, at best some delayed muscle soreness, and at worst an injury requiring lifestyle modification for several weeks. The above example is a common story told to physiotherapists by patients presenting to the clinic.
Another problematic period where demand can exceed capacity is when we increase or start a new physical routine of some description. It doesn't matter if it is running, cycling, swimming or gym training. The demand will always exceed capacity initially but the balancing act is to keep the demand below a threshold that may cause injury. What is that threshold? That is very individual. Occasionally the injury will occur 4 weeks into the routine as the demand placed was too great from the outset. Again, this scenario is often reported in physiotherapy practices.
A final consideration regarding your body's capacity is when for various reasons a period of relative rest has occurred. It may be that you had a well deserved holiday break or for a period of time physical activity was not prioritised. Even though our mind is willing and can vividly remember usual routines or past times, the fact is that our body's capacity is affected by time off and the body's response will be the indicator if demand exceeded capacity.
Tips to avoid overloading your body's capacity
Thanks for reading and have an active day!
For any person with hip osteoarthritis the word ‘exercise’ is kind of a nightmare. It feels unbearably painful to exercise when you have hip osteoarthritis. However, regular exercise is the only way to reduce pain and improve movement without taking drugs.
If you are scared of conventional exercises, you may consider taking hydrotherapy, also known as pool therapy or aquatic exercise. Hydrotherapy or water exercise includes stretching and strengthening exercises, range-of-motion exercises, and aerobic or endurance activities. Since water provides reduced weight bearing forces than land exercise, for hip osteoarthritis patients hydrotherapy does a miraculous job. And, above all, hydrotherapy is much less painful than any exercise performed on land.
Download Exercise Program Below
1. Side shuffle walking
Side shuffle walking in water warms up hip flexors, quads and gluts. For hip osteoarthritis it is the best exercise to get started with. It works as a sort of warm up session during hydrotherapy. It is recommended doing this for 180 seconds in 3-5 continuous phases.
2. Walking forwards
Keep your body straight and start stepping forward slowly through the water. Don’t hesitate to stretch your legs fully. In no time you will start feeling better. Do this continuously for 180 seconds, in 3-5 repetitive phases.
3. Walking knee hugs
It might feel a little bit painful to raise your knee in the first place. Nevertheless, slowly move your knee and try making it horizontal to your body. Repeat this for 180 seconds and complete a total of 3-5 sets.
4. Glut stretch against wall
Do this for both feet respectively. Before stretching your legs get your back against the wall. This needs to be done in chest depth water. Hold each leg in the glut stretch position for 10 seconds and repeat this 3-5 times.
5. Front to back leg swings
At first, stretch your leg forward and then slowly bring it back. Do the same 10 times in over 3-5 sets. There should be a 30 second gap between each set.
If you have decided to go for hydrotherapy and been green signalled by your physician, then you should seek advice and guidance from a professional physiotherapist. At Bardon Physiotherapy, we have the most experienced and skilled physiotherapists ready to help you with hip osteoarthritis. Our physiotherapists provide specific treatment based on a thorough evaluation done on patient’s condition.
Bardon Physiotherapy is pleased to announce we are continuing our hydrotherapy classes over winter at the Newmarket Pool. The Bardon Goodlife is unfortunately a bit too cold during winter. The Newmarket pool is heated and completely indoors with shelter from the rain and cold winds. There are strong/safe pool entry steps for people struggling with mobility. You can book a class online today. If you need help exercising painful joints you're welcome to attend. Get out of the cold!!
What is it?
Vertigo affects many people in their lifetime. Some dizziness attacks can be transient and resolve on their own, and others don’t. In some cases the cause of the dizziness can be undiagnosed for several months and go into years. Vertigo is an “umbrella” term for a range of causes and symptoms. Accurate diagnosis needs to be achieved so that the appropriate treatment plan can be implemented.
Benign Paroxysmal Positional Vertigo (BPPV)
BPPV symptoms include dizziness, lightheadedness, loss of balance and nausea. Symptoms can be brought on by a change of position of the head in relation to gravity. In BPPV dizziness is thought to be due to debris that has accumulated within a part of the inner ear. BPPV can initially be brought on by head injury, infection, various ear disorders or degeneration (Hain, 2007). Diagnosis consists of assessment and specialized movement maneuvers conducted by an appropriate health professional. From here, the treatment techniques are selected to help manage the symptoms of BPPV.
Cervicogenic vertigo is dizziness that originates from the structures of the neck. It is thought that perhaps it can be a sympathetic response from joints, muscles, ligaments and nerves. The dizziness can be associated with nausea, vomiting, tinnitus, hearing loss and headaches. It may only last a short time and can be brought on by head movement. Cervicogenic vertigo is suspected when all other causes of the vertigo has been ruled out. Treatment consists of manual therapy to the cervicogenic structures, stretches and exercises (Jull, 2008). Vertigo can be a debilitating condition but with appropriate management symptoms can resolve fully.
During the match against Collingwood, Brisbane Lions captain Tom Rockliff has fearlessly backed into a marking contest and collided with an accidental knee from Travis Varcoe. The courier mail has confirmed fractured ribs, punctured lung, and internal bruising; he is likely to miss 4-6 weeks.
The ribs are a very important bones that function to protect internal organs, provide muscle attachment, and breathing mechanics. A high velocity direct trauma is the most common cause of a rib fracture. Rib fractures can be diagnosed with pain during breathing, tenderness along the bone, and X-ray. Tom Rockliff's injury on the weekend has demonstrated a more serious example as the direct trauma has also caused a partial pneumothorax (punctured lung) and interal bruising. People with similar injuries frequently present to hospital with sharp rib pain and difficulty breathing. X-ray will typically reveal displaced bone fragments and a reduced volume to one rib. Medical staff will closely monitor oxygen levels and signs of serious internal injuries. In severe cases associated trauma to kidneys can be life threatening and need urgent medical intervention. The treatment for a fractured rib is often a prolonged rest. Tom will need to wait until his body has repaired the bone, usually 4-6 weeks, before commencing stressful activities. A physiotherapist will guide the return to training and rehabilitation.
Fractured ribs can be a serious injury and require medical/physiotherapy assessment.
"Need an appointment after work? Bardon Physiotherapy is open Saturday & Sunday."
The benefits of physiotherapy have been long established, however finding time to make an appointment can be very difficult. Bardon Physiotherapy has listened to our customers and extended opening hours to included after-hours and weekend appointments. Our clinic is conveniently located in Bardon, just 5km from Brisbane CBD with onsite undercover parking.