Avoid an injury with these 6 tips!

1. SLOW + STEADY WINS THE RACE
   A sudden increase in training load is the number one reason people get injured running so take it slow. Aim for no more than a 10% increase load per week, when I say load this could be measured via time or distance.
2. DON’T NEGLECT YOUR STRENGTH TRAINING
   Your muscles and tendons are exposed to very high loads when you run. Your calf may produce loads of up to 4-5 times your body weight when you run so get strong and you will reduce your likelihood of an injury.
3. FOOTWEAR
   There is a maze of expensive footwear to confuse a new runner. As well as a range of different opinions about barefoot, supportive, ultra-gel cushioning, zero drop… And the list goes on!  Just find something comfortable to start and this will be a process of trial and error until you find what works for you. It will depend on your type of training, foot muscle strength, terrain and distances you run each week.
4. INTENSITY MATTERS
   If you’re new to running do not jump straight into speed work. Your body needs time to adjust to this type of training, so focus on 90% of your training being completed at an easy to moderate pace with periods of active recovery/walking.
5. REST
   Your body will need more rest than a conditioned runner. Your raining gains are made when you recover so ensure you’re getting your 8 hours of sleep a night. Aim for no back to back running days in the first 3 months of your journey to running.
6. HAVE A GOAL
   Create a  plan for your running journey. Then you can create a system of increasing your running capacity each week for the desired outcome. This works well as you can calculate your weekly kilometres run in total and build this number slowly (see 10% rule above).

Happy Running!

If you need help with running injuries, running programming or strength training
Get in touch here  www.thephysiodepot.com.au

Or Book an appointment here  https://the-physio-depot.cliniko.com/bookings#service

PREGNANCY! WHATS HAPPENING TO MY BODY?

It can often feel like you are walking around in someone else’s body while you’re pregnant. You gain weight, your body becomes more stretchy (ligamentous laxity) and you grow a tiny human. If you have never been pregnant, imagine suddenly having to carry around an extra 15kgs strapped to your front and trying to do your everyday activities. Evidence has shown that exercise during pregnancy is really beneficial when done safely and can reduce complications during delivery.

EXERCISE DURING PREGNANCY

Research has shown many health benefits from exercising during pregnancy. If you have haven’t been active leading up to your pregnancy it is recommended that you start with low intensity exercise such as walking or swimming accumulating 150 minutes per week. If you have been active leading up to your pregnancy then between 150-300 minutes of low-moderate intensity exercise is recommended per week. Here are examples of suitable forms of exercises during pregnancy.

• Walking
• Swimming
• Cycling
• Strengthening exercises
• Pilates
• Pregnancy yoga
• Water based exercises

WHEN TO STOP EXERCISING IF PREGNANT!

If you experience any of the below during exercise it is recommend you stop the activity you are doing,

• Bleeding
• Shortness of breath prior to exercise
• Dizziness
• Headache
• Chest pain
• Preterm labour
• Decreased foetal movement
• Amniotic fluid leakage
• Excessive body temperature

EXERCISES TO AVOID

• Contact sports
• High altitude or scuba diving
• Exercises laying on your back after the 4^th month
• Holding your breath during exercise
• Walking lunges
• Sudden change of direction activities
• Jumping and high impact exercises in 3^rd trimester

Now that you are pregnant, looking after your changing body is even more important. Below are some common muscles that get tight and some stretches you can do to help! It is common during pregnancy that some muscle groups become tight.

These include: Hip flexors – Low back – Quad – Chest – Shoulders.

STRETCHES

Although your body begins to stretch out some muscles will still be working harder than others and can often get tight.

Here are some safe stretches for you to do!

Cat cow stretch

Hip flexor lunge +  Seated piriformis stretch  

Chest openers on foam roller

If you are having pain during pregnancy be sure book an appointment online or call us on (02) 4751 9127.

Written by Georgia King
(Physiotherapist at The Physio Depot)

Runners Knee!

Our knees are complex hinge joints, designed to provide stability from side to side and smooth movement forwards and back as you walk, kick and run. The patella, or kneecap, is a small bone embedded in the tendon of the quadriceps muscle that protects the knee and also provides extra leverage to the quadriceps, amplifying their strength. The patella moves up and down in a groove at the front of the knee as the knee bends and straightens. Usually this movement is smooth, with little friction, however, if something causes the patella to move in a dysfunctional way, the soft tissue between the kneecap and the knee can become irritated, causing pain in a typical pattern. This condition is often referred to as ‘runner’s knee’ or patellofemoral pain syndrome (PFPS).

What causes it?

The patella usually sits in a balanced position in the shallow groove at the front of the knee and moves easily without friction. The patella is attached to the quadriceps muscle at the top and connected to the lower leg via the patella tendon at the bottom. When the quadriceps contracts, this pulls on the patella and acts to straighten the knee. If one side of the quadriceps is stronger or tighter than the other, it can cause the kneecap to pull to one side and over time become irritated.

There can be many factors that cause knee cap pain:

• muscle imbalance or weakness
• Training Load
• Poor mechanics
• Quadricep tightness
• Hip and thigh muscular weakness
• Footwear
• Type of training eg. running hills or stair work

What causes it?

This condition is characterised by pain felt on the inside or behind of the patella with activities that require repetitive bending of the knee. There may be a sensation of crepitus, clicking or grinding. The pain is commonly felt when running, going up and down stairs or when doing squats and is relieved with rest. The pain may start as a small niggle and gradually become worse over time.

How can Physio help?

The first step in effective treatment is to exclude any other conditions and have a physiotherapist confirm the diagnosis. Your physiotherapist is able to determine which factors are contributing to this condition, which could include flexibility, muscle imbalance or poor movement technique.

Once these factors have been identified, you will be provided with a specific treatment program to best approach your condition. PFP syndrome usually responds quite well to biomechanical assessment and correction of any muscular weakness and imbalance. There are some short-term treatments, such as patella taping, dry needling, trigger point therapy, which may help alleviate symptoms quickly and keep you active while you address the other factors contributing to your pain.

If you have any problems with your knees book an appointment online or call us on (02) 4751 9127.

Written by Pat Lincoln
(Director and Physiotherapist at The Physio Depot)