Adequate recovery is essential for allowing the body to adapt to training loads, repair itself and prevent injuries. If you are working your body like an athlete, you must also recover like an athlete!
Adequate Nutrition - helps to maximise performance, replenish energy stores after exercise and repair and build tissue to for training adaptations.
Adequate Hydration - Fluids and electrolytes are lost in sweat during exercise and hot weather. Dehydration causes your body to work less efficiently and recover slower.
Rest - Adequate sleep is important for the body, to repair damaged tissue and allow for training adaptations.
Recovery Sessions - Regularly scheduled lower intensity exercise gives the body a break from high intensity training and reduces your risk of overuse injuries.
Body Maintenance - Stretching and massage improve the length and integrity of muscle tissue and promote blood flow to assist in the repair and building of tissue.
Hamstring and calf strains are very common in field sport athletes. This is due to the fast acceleration, short bursts of high intensity running and repetitive kicking. These injuries can result in weeks off training and playing and are a significant loss to the season. Low grade injuries take 3-4 weeks but higher grades may take up to 8-10 weeks to return to full play. This week we bring you 6 tips to reduce the risk of these injuries.
Over the last week, we have be talking about what causes pain during pregnancy. This week we bring you tips on how to prevent or reduce their impact, to reduce pain and discomfort during pregnancy.
Pregnancy involves many changes to the body in a relatively short period. Some of these, especially towards the end of pregnancy, can lead to discomfort and pain.
What causes these changes and what can you do to prevent or reduce their impact?
'Pregnancy creates rapid change in the body, some of which cause pain and discomfort'.
Your physio will provide hands on treatment for pain relief and to restore movement. However, exercises are often provided to help maintain these changes or to assist with healing, correcting bio-mechanics and returning to full function. Exercise based treatment is critical to rehabilitation and prevention. So what do these exercises actually do?
Pain is very complex and our understanding of it has developed significantly in recent years. Have you ever wondered why sometimes injuries don’t hurt as much as you’d expect? or how a small injury could cause so much pain?
Is your injury a sprain or a strain and what do these terms mean? This week we will bring you definitions and explain the difference between these two common injuries.
Sprains and strains both have potential to reoccur. Risk is reduced risk reduced with proper rehabilitation.
Training harder and more often is not always better! A high training load without sufficient recovery can lead to overtraining. This has detrimental effects on the body and increases the chances of developing an overuse injury.
Reference: Brukner, P., Kahn, K. (2009) Clinical Sports Medicine eds (3th edn). McGraw-Hill, North Ryde Australia.
The dead lift is a very popular exercise and when done correctly will work multiple muscle groups, such as the glutes, hamstrings, core and lower back stabilisers. However it is commonly performed incorrectly, putting people at risk of injury. See below for the 6 most common dead lift technique mistakes.
While scans are amazing diagnostic tools, we consider a number of factors before deciding to refer you for an xray, ultrasound or MRI.