At Sydney Sports and Orthopaedic Physiotherapy we want to stay connected. In addition to this website, our Facebook page, our LinkedIn account and our newsletter, we thought that a BLOG would be a great way to share our thoughts on Physiotherapy, Pilates, Common Injuries and other topics of interest.
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A recent meta-analysis of research papers has revealed what we have known for a while….
Exercise makes you better. (Thats why we physios keep giving you exercises to do)
In fact strength training can reduce injuries to less than 1/3….In fact the only intervention that didn’t work well was….stretching!
All you have to do is DO YOUR EXERCISES!
Read more here.
Posted in Exercise Programs, Injury Prevention, Physiotherapy, Stuart Baptist
Tagged Exercise, Exercise Compliance, injuries, Injury Prevention, physio sydney, physiotherapists, physiotherapy, Stuart Baptist, sydney CBD Physio, sydney physio, training
The weather outside has been unbelievable and has probably meant that none of you have been thinking too much about winter sports! But, as sure as taxes, winter will come and with it, hopefully some snow. The 3rd part to the winter sports injuries series is on the wrist. Enjoy and happy skiing/boarding!
Injury: Wirst sprains – these are the number 1 most common snowboarding injury. Much like an ankle sprain, the ligaments that support the wrist are over-stretched and damaged by large forces that occur when you try to break a fall with your hand.
How it Happens: You catch an edge, hit a patch of ice, or get tumbled by another boarder, falling on your outstretched hand.
Prevent it/Fix it: Wrist braces and guards are not brilliant at preventing these injuries. The best way to avoid a wrist injury whilst boarding or skiing is to learn how to “wipe out” safely. It’s much better to “tuck and roll” and land on one side of your upper back, just like you learnt in high school PE class, than to fall on an outstretched hand. Just remember back to the old smelly gym mats and you’ll have a safer trip to the snow with less likelihood of injury!
A common injury in overhead and throwing sports such as baseball is a SLAP lesion. SLAP stands for Superior Labral Tear from Anterior to Posterior. Essentially the Labrum is the Fibrocartilage ring around the glenoid fossa that serves to deepen the shoulder joint and increase stability. The long head of biceps also joins to the labrum.
A study in the American journal of Sports Medicine looked into comparing elite baseball players’ return to play (RTP) and return to prior performance (RPP) after a SLAP lesion. The study looked at conservative management and surgical management and compared how successful their return to pitching actually was.
Conservative management consisted of scapular retraining and strengthening as well as correction of the posterior capsules tightness.
Twenty-one pitchers successfully completed the nonsurgical algorithm and attempted a return. Their RTP rate was 40%, and their RPP rate was 22%. The RTP rate for 27 pitchers who underwent 30 procedures was 48%, and the RPP rate was 7% (Fedoriw et al)
Overall the return to sport was less than %50 but those who treated their injury non surgically had a much higher rate of return to prior performance.
It may be worth a note for you athletes out there that position players, ie. non pitchers return to sport after surgery was 85%. So although you may not return to pitching you are not left with no hope of continuing to play.
Check out the study http://www.ncbi.nlm.nih.gov/pubmed/24674945
50% of people who start exercise programs will drop out within 6 months boredom being cited as the main reason.
Effective physiotherapy treatment involves the use of ongoing (i.e. longer than 6 months) home based exercise programs and encourages an increase in overall activity levels.
See the problem??
So….To help….Here are a list of 8 techniques to help you stay on track for longer and get better results.
1.You are more likely to stick with your program if it is fun and convenient. Choose the most convenient time to exercise with the least distractions. Find activities that you enjoy.
2.Start gently…Studies have demonstrated you are less likely to continue your program if you exercise at higher intensities too soon
3.Establish a routine so physical activity becomes a habit and if you feel like NOT working out, agree to yourself to have a very short, light workout instead. BUT DO SOMETHING
4.Perform a variety of exercises and activities and include your friends.
5.Set Goals. (both short, medium and long term – if you dont know how to your physio/trainer can help you)
6.Monitor your progress. Make time to review your aims and goals and ensure that you are moving forwards by setting up reviews with your physio/trainer.
7.Reward yourself for being compliant and sticking to the program.
8.We all know that rehab exercises are more boring than general exercise so mix the boring exercises in with the more fun stuff.
Remember outcomes happen providing your stick to the program for long enough.
Keep on exercising!
It is generally believed that how far and fast we can run is dictated by our fitness levels. It is also generally believed that running is something we pick up naturally.
Running is a skill, a bit like riding a surfboard or snowboard is a skill. If you wanted to take up surfing, would you try catch your first wave without having a lesson…probably not!
So why do we see so many novice runners take up running and decide to try run a half marathon without performing any skill acquisition training. Sure most progress through their training load as per what the running magazine says, and some may even go to a running shop and have an assessment on a treadmill where someone looks at your feet in order to find the ideal shoe (see Blair’s blog for some interesting thoughts on pronating feet and running injuries). But how many novice runners (or established runners for that matter) pay any attention to their running technique?
Poor running technique is inefficient and can lead to injury. The above runner suffered with a calf muscle injury, likely due to poor running mechanics. Increased knee flexion and a prolonged ground contact time can lead to an excessive biomechanical overload through the calf complex. Isolated muscle strengthening, stretches and local soft tissue techniques are warranted in the initial stages of injury. However, in repeated chronic problems they just don’t cut the mustard and analysis of running technique with quality coaching over a medium to long-term timeframe is needed.
So if you have a chronic niggling injury that continues to flare up and does not improve with “traditional” physiotherapy modalities, be sure to have your running technique analysed and think about some coaching on how to run.