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RUNNING – WHO’D HAVE THOUGHT!?

running - lilyfield physio
Yes, running is proven to benefit fitness, strength, bone density etc, but did you know it is one of the best exercises for:
  • tightening your lower CORE
  • REDUCING joint pain (neck, back, hip, knees)
  • improving brain function (increasing cerebral blood flow)

 

Running - learn to run at Lilyfield Physio

It’s Easier Than You Think

For a lot of people, the idea of going for a run is intimidating or downright unpleasant. That’s not surprising, given the image we often see of the pink-faced, puffing, pounding runner. It doesn’t have to be like that. It can actually be relaxing once you’ve learnt how (I know – mad!) A lot of our client are thrilled to find, after 1 or 2 simple sessions, that they are able to run perfectly well. Many are happy just to run Scout’s pace i.e. alternate light jogging with walking. Some go on to much more.

Get Started

Often one consultation is enough to assess your medical history, design some goals and get you going. We will send you a running specific questionnaire in advance to ensure you get the most out of your initial running assessment consultation.
Our physiotherapist Mark Stockdale is a Certified Running Specialist. Mark has worked with elite athletes but gets most joy out of seeing the ‘running-averse’ learn a simple trot. The benefits to health and confidence can be immense.

Our exercise physiologist Matt Werner is an elite 800m runner. His degree in Sport Science equips him perfectly to assess and coach running.

MORE ABOUT OUR RUNNING GROUP

 

Bad For The Knees?

The science consensus over the last 10+years suggests that the opposite is the case. Even with people who already suffer from arthritis! (We would be happy to provide the research conclusions to any Orthopedic surgeon or GP who is curious).

Performance

Are you already a runner and would like to get faster, fitter or improve your technique? Do you have an event coming up and are aiming for a PR? We can work with you, tweak your technique (if necessary), draft a training plan and help you to achieve those goals.

Those of you born before say 1985 will know who this strange fellow is. Gumboots are no longer the recommended footwear but Cliff was onto something.

IF YOU WANT TO RUN, GET IN TOUCH

 

COMMON SOCCER INJURIES

Kam Bhabra, Lilyfield Physiotherapist, treating soccer injuries, knee injuries - Arsenal

Soccer Injuries – How Often & Why?

Most soccer injuries affect the lower extremities and current research shows that most soccer injuries are caused by direct trauma, such as a collision with an opponent or landing awkwardly from a jump. Approximately one quarter to one third of all soccer injuries are due to indirect trauma namely overuse and develop over a period of time.

When reviewing the published literature on soccer injuries, the overall incidence of injury in soccer is between 9 and 35 injuries per 1000 hours of soccer in adults, and between 0.5 and 13 injuries per 1000 hours of soccer in adolescents. It is clear that the older the player, the more likely they are to get injured.

The research also shows that more injuries occur during competitive matches than occur during training. There is also a sex difference in soccer injuries with female players having a higher injury rate than males.

Soccer is still very popular despite its higher incidence of injury in comparison to other sports.

 

Common Soccer Injuries, knee injuries - lilyfield physio

Most Common Soccer Injuries in Adolescents

The most common adolescent Injuries in soccer:

1. Osgood’s Schlatters Disease
Pain below the knee due to pull of quadriceps muscle at its insertion

2.  Sever’s Disease
Pain in heel due to pull of Achilles tendon at its insertion

Both injuries are overuse injuries and tend to coincide with growth spurts in young players.

 

Common Soccer Injuries in adults - hamstring strain

Five Most Common Soccer Injuries in Adults

Reviewing the literature, the 5 most common soccer related injuries in adults are:

1. Hamstring Strain
The most common injury in soccer appears to be the hamstring muscle strain. This two-jointed muscle has large forces going through it that stretches and possibly tears the muscle fibres. This can come from the muscle being too tight and stretching the muscle that little bit too far to get the ball or running at high speed while fatigued.

2. Lateral Ankle Sprain
The second most common injury in football is the lateral ankle sprain. This occurs when the foot lands incorrectly and rolls under the body, causing the ligaments to become stretched and possibly torn. This comes from a lack of balance and can cause more serious conditions like chronic ankle instability.

3. Knee Meniscus (Cartilage)
The third most common injury is a knee meniscus tear. This happens when the foot is planted into the ground and the knee twists or turns in an unnatural position causing the meniscus to tear under weight-bearing load.

4. Hernia
Hernia’s are something that many people wouldn’t expect to see on this list but are something that occurs a lot in football due to the stress footballers put on their body. Hernia’s are where an organ pushes through an opening in the muscle or fascia that is trying to protect it, it occurs from the high stresses of footballers repetitively kicking the ball. The two main areas affected are the inguinal canal (Inguinal Hernia) or lower abdominals (Sports Hernia).

5. Anterior Cruciate Ligament (ACL)
This injury occurs when the knee experiences a sudden change in direction under load and the lower part of leg continues to move forward or rotate out relative to the upper leg causing the ligament to stretch, but most commonly tear.

Kam Bhabra, Lilyfield Physio, knee injuries, soccer injuriesPhysio – Kam Bhabra

This newsletter was written by Kam Bhabra our Senior Sports Physiotherapist, who has over 20 years experience and worked with Arsenal Football Club for six years as Head Academy Physiotherapist.

Kam is also a qualified soccer coach and a talented player achieving semi-professional level in the UK. In this regard he has a wealth of knowledge and experience regarding soccer related injuries.

Kam still playing veterans soccer for North Sydney United 2017 season.

 

If you experience any of these injuries and wish to consult a physiotherapist call 9810 2203 to make an appointment

HOW MUCH EXERCISE SHOULD YOU BE DOING?

walking exercise Lilyfield Physiotherapy
Physical Activity can be defined as any bodily movement produced by skeletal muscles that requires energy expenditure. The definition of Exercise differs slightly from Physical activity as exercise is an activity that is carried out for a specific purpose and is generally planned. Some of the benefits of increasing activity can be:
  • Prevent unhealthy weight gain and assist with weight loss.
  • Build strong muscles and bones.
  • Reduce the risk of, or help manage, cardiovascular disease (CVD).
  • Maintain and/or improve blood pressure, cholesterol and blood sugar levels.
  • Improve energy levels.
  • Enhance heart and lung function.

Weekly Recommendation

The Recommendation for Australian adults is to accumulate 150-300 minutes of moderate intensity or 75-150 minutes of vigorous intensity exercise per week.

It is however important to gradually build up to this amount to avoid risk of injury and to make exercise become a regular routine.

It is also recommended to incorporate at least 2 days a week of resistance exercises within your total time of physical activity.

Cycling Lilyfield Physiotherapy

Activity Intensity Levels

Moderate Intensity
An activity where you should still be able to talk white working out.
  • Brisk walking
  • Recreational Swimming and dancing
  • Social tennis
  • Riding a bike
  • Golf
  • Playing active games
Vigorous Intensity
An activity which requires much more effort and the feeling of being out of breath.
  • Jogging
  • Fast cycling
  • Many organised sports
  • Tasks involving lifting, carrying, or digging

Exercise Physiologist

Any exercise is better than nothing when increasing overall physical activity. It can be hard to determine what exercise is suitable for you especially if you have any pre-existing conditions / injuries. An Exercise Physiologist can help design and implement the best session for you as they will take into account:

  • Type of exercise or activity (eg, walking, swimming, cycling).
  • Specific workloads (eg, reps, watts, walking speed, distance).
  • Duration and frequency of the activity or exercise session.
  • Intensity guidelines – heart rate range and estimated rate of perceived exertion (RPE).
  • Precautions regarding certain conditions and concerns relating to what exercises are most suitable.

HIP PAIN – ARE YOUR HIPS HUNGRY?

Hip Pain diagram - Lilyfield Physio

Walking, climbing stairs, running, jumping or squatting; your hips are doing most of the work. At least they would like to be. The hip joint is a big and very mobile joint and is hungry to play a dominant role in weight bearing activities. This calls for strong muscle activity especially from the powerful Gluteal Muscles (buttock muscles). Strong muscle activity requires good brain – nerve – muscle connections as well as actual muscle strength.

Pain often alerts us to a muscle imbalance problem and there are many hip problems associated with Gluteal muscle inactivity:

·       Gluteal tendinopathy
·       Groin Strain
·       Hamstring Strain
·       Hip Joint Impingement
·       Hip Arthritis
·       Bursitis

Do you have a leg to stand on?

For the gluteal muscles to work efficiently and consistently we really need to be able to stand up on top of our leg. This sounds obvious but often due to weakness or postural trunk muscle tension we land on our leg with our body pulling us off balance and we are just propped on the front or side of our leg. The Gluteal muscles will not fire up as needed and a vicious cycle of hip muscle weakness continues.

How do we fire up our gluteal muscles?

Gluteal muscle exercises such as the side lying – clam exercise and the bridge exercise have been shown to activate the Gluteal muscles and will take the edge off your hungry hips.

More importantly, exercises that target natural weight bearing activities will encourage the automatic firing pattern of the Gluteal muscles and this will make strengthening easier, more efficient and more powerful.

Step exercise and stair climbing

Learn to climb stairs with a dominant hip movement strategy. This will reduce pain and stress in the hip and knee and enable a much stronger action. Press down into the step with your entire foot engaging the connection between your foot, knee and hip and stand up on top of your leg. Let your heel drop and try not to lean forwards.

Step exercises - Lilyfield Physio

Beware of Sitting

Your sitting habits may compromise your hip movement and can play a big role in the inefficiency of the hip muscles. Moving more often helps avoid the dangers of habitual sitting. Practice standing up and sitting down with Gluteal muscle awareness many times every day.

Ensure your efforts are rewarded

Exercise success is always facilitated by having a reason for the exercise which is related to moving freely and strongly as well as being without pain. Enjoy the power of contented hips.

Running - Lilyfield Physio

PREVENT NECK PAIN with EXERCISE

Neck Pain and Shoulder pain while working at a desk.

Is neck pain at work giving you grief?

Increasing computerisation in the work place has made it difficult for us to keep a strong back and neck.

Could you benefit from strengthening exercises for your neck and shoulder muscles?

Researchers from University of Queensland reviewed the scientific evidence for workplace-based interventions for office workers with neck pain. The study was published in the journal Physical Therapy.

https://academic.oup.com/ptj/article-abstract/98/1/40/4562646#.WnKF0MuIgk0.email

The study found that regular exercise to strengthen the neck and shoulder muscles was the most effective intervention and was of greater benefit than trying to find the ideal ergonomic set up.

Simple neck / shoulder strengthening exercises may be what you need in 2018.

You were made to move…. and we can help!

Read the latest evidence from the World Confederation of Physical Therapy Congress 2017, currently underway in Cape Town.

“Physical therapists have a vital role to play in giving patients the ability, knowledge and self-confidence to self-manage chronic musculoskeletal disorders. Their contribution could be increasingly important as musculoskeletal disorders rise in prevalence, a focused symposium heard.” Read more