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Category: Sporting

Returning to running after pregnancy

When is it safe to return to running after pregnancy? You ran before you got pregnant. You might have continued running during pregnancy. And now you’ve had the baby and you’re keen to get your joggers back on and hit the pavement once again. So when is it safe to do so?

There is a general lack of evidence-based research around returning to running in the postnatal period. Running is a high impact activity which places a significant load on the entire body, especially the pelvic floor muscles. The most recent guidelines* are from 2019 and suggest waiting a minimum 12 weeks after birth. The guidelines also suggest that women meet a series of criteria for adequate strength of the pelvic floor and lower body muscles before hitting the pavement again.

The first 12 weeks after birth is commonly referred to as the 4th trimester. There is still a large amount of relaxin in your body, which means the connective tissue, such as ligaments, is still more stretchy than normal. Your body is still recovering from birth during this period, especially if you had perineal tears, episiotomies, a caesarian section or any other complications. The pelvic floor muscles are weak after pregnancy and birth and you may have symptoms that indicate these muscles need strengthening.

Symptoms of pelvic floor weakness can include:

  • Incontinence – leaking, inability to control bladder and/or bowel
  • Heaviness in the vagina
  • Dragging sensation in the vagina and perineal region
  • Pelvic pain

There is strong evidence to support an individualised assessment and structured exercise program for pelvic floor rehabilitation in the management of these conditions. Sandra is qualified to undertake pelvic floor assessments and can refer you to a specialised pelvic floor physiotherapist if needed.

It is also important to be assessed by a physiotherapist if you had a rectus diastasis (abdominal muscle separation). Our physiotherapists can screen for this.

Low impact exercise such as walking is encouraged in the first 3 months (12 weeks) of the postnatal period. Following this a graded return to a running program should be implemented to build lower limb strength and gradually introduce loading again to the pelvic floor muscles.

Call us today to get started!

* Reference: Returning to Running Postnatal – guidelines for medial, health and fitness professionals managing this population. Tom Goom, Grainne Donnelly and Emma Brockwell. March 2019

 

If you’d like one of our physiotherapists to help you get running again post-pregnancy, please call or book online.

 

This post was written by Lucy Beumer, Sports and Exercise Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy and Pilates. 

How to safely return to the gym post COVID

Now restrictions are easing and the gyms are back open, it’s really important that we transition our home workouts back into our gym routines safely, without overloading and injuring ourselves. It’s important that we restrain our excitement, for the moment, take an honest account of our loading in the past few months and plan before we return to lifting with heavier and regular weight again. Our strength will be reduced, so reduce your weight!

Warm up and cool down

Make sure you reintroduce a good 5-10 minute warm up before you commence your sessions. Try to target the area you will be training, if you are training an upper body resistance session for example, you should include some light weight or body weighted exercises targeting that area before loading up! It’s a good idea to have a dynamic stretch or use a foam roller if you have been static and sitting at work all day!

Cool downs are often neglected, however also very important now you are training again. Be sure to stretch after your sessions and grab the foam roller for a few minutes for your legs or upper back to reduce the extra tone that will build up in your muscles, just remember to wipe down after! #COVIDsafe.

Loading

If you haven’t been lifting during the past two months, your body loses strength far faster than you want to believe! Start conservative, reduce your weight to start and aim for higher reps.

Prioritise good movement patterns again first. It’s important to allow some time over the first few weeks for your stabilising muscles to remember how to lift again. If you load up too quickly these muscles can become tight leading to breakdown in movement patterns which can result in injury.

Contain your excitement; you can’t get back two months of minimal training in two weeks, so be patient! Aim for around 10-15% increase in load each week.

If you are unsure of your technique, book in a few sessions with one of our physiotherapists, or an exercise physiologist at the gym, for guidance around movement patterns. This can be much more cost effective than future dealings with an orthopaedic surgeon.

Rest

Rest is very important for any training, particularly if you are changing the loading (weight, frequency or type of training). Your body needs time to adapt and change. You most likely will experience some serious DOMS (delayed onset muscle soreness) during the first few weeks returning to gym. Listen to your body, it’s ok to experience these DOMS however, if you are feeling pain greater than 2 days post exercise, you should reign it in!

Space out your sessions, make sure you give the worked muscle group a solid 1-2 days recovery before loading up again. If you are training whole body workouts, have rest days between sessions, take time on these days to focus on cardio, stretching, trigger pointing and foam rolling.

It’s important to allow this rest for your muscles to recover and continue to build strength without being overloaded. It might be worthwhile booking in a few regular remedial massages in the next few months.

The biggest risk to injury is this period of load change and building up again. Listen to your body and make sure you follow up with your physio early if you are experiencing altered movement patterns and developing niggles greater than just DOMS. If you can extinguish these niggles early, it’s likely you can continue training and avoid any further time out of the gym.

 

If you’d like one of our physiotherapists to help your injury-free return to the gym, please call or book online.

 

This post was written by Mitch Esdale, Physiotherapist at Stafford Physiotherapy and Pilates. 

Home exercise equipment + programs

Do you want to exercise at home and need some equipment? We have full (long) rollers, short rollers, exercise balls, chi balls, sliders, exercise resistance bands (plus handles if needed), hand stress balls and exercise DVDs. We sell these!

We also have home exercise packs available:

  1. Chi ball + exercise band + sliding disc – $30
  2. Short roller + Chi ball + exercise band + sliding disc – $50
  3. Long roller + Chi ball + exercise band + sliding disc – $75

The sliding disc is used to slide your foot along a carpeted or hard surface.

The chi ball adds an extra challenge or assistance to your exercise.

If you would like us to drop them off (and live near our practice at Stafford), we can do that for free.

We already have some information on great exercises on our facebook page (and our VIP facebook page for patients), the blog on our website and our instagram. There will be much more to come soon to help you keep exercising.

If you would like an exercise program to suit your personal requirements (particularly if you have a previous or current injury, chronic pain or a particular need), we will be starting online consultations (Telehealth) in the next few weeks. We can incorporate equipment you may already have at home, or help you choose which equipment to buy.

We are happy to have a short chat to you on the phone if you have any questions. Allyson Flanagan is also doing home visits for those well people who have to stay home.

INTERESTING FACT: In 1918 a terrible epidemic (Spanish Influenza) broke out worldwide, killing millions of people. Joseph Pilates (the founder of Pilates), who was German, was confined to an internment camp in England during the second world war. There were tens of thousands of deaths in England and the camps were particularly hard hit. Joseph Pilates had begun devising strengthening exercises with controlled breathing and mindful movement with equipment using springs to rehabilitate the incarcerated and bedridden with wartime diseases. None of the followers of Joseph Pilates’ exercises got the Spanish Flu!

Staying healthy and active despite the cold and coronavirus!

In the past couple of weeks, amidst the continued development of COVID-19 as well as a cooler change in weather as winter approaches, a lot of us have had our usual work, exercise and social routines disrupted. First and foremost, we must adhere to current health guidelines and take all personal hygiene measures possible. BUT, you can still stay healthy and active, whether from home or within your local community.

Check your workspace set up

If working from home (or still in the office) – make sure you maintain good postural habits. Assess your computer set up, if using a laptop make sure it is at an appropriate height for your eye level, use a lower keyboard or mouse if you are able to. Change your posture often, stand every 30-60 minutes, do some big shoulder rolls, chest and neck stretches and sit to stands. Take a look at this blog post for more tips on workspace ergonomics.

Look at ways to incorporating exercise at home

Even though it’s no longer possible to go to the gym, there are plenty of exercises you can do with minimal equipment at home. Try 3 sets of 10 – body weight mini squats, lunges, sit to stands and calf raises for your lower body. Try a 3 x 10-30 second plank or side planks (you can do these on your knees and forearms). If you have some TheraBand do some low rowing, shoulder rotation, and glute bridges with this around your thighs. Check out this blog post for some TheraBand-specific exercises. Some gentle stretching and/or foam rolling is a great addition as well. We sell a variety of exercise equipment, so feel free to contact us for advice on which equipment and exercises would be suitable for you.

Keep moving

If you are able to walk or jog and are feeling well, enjoy the vitamin D benefits of some sunshine, get some fresh air, raise your heart rate a little and keep your joints and muscles moving. If you’re confined to home, walking laps around the yard or hallway, gardening and stationary bike are other ideas.

Fuel your body

It can be tempting to raid the pantry a little too frequently when you’re home, but it’s best to keep your nutritional intake as healthy as you can – do the simple things – drink water often and eat a variety of fruit and vegetables.

Keep up your usual exercise levels and habits

If you are feeling well, come in and participate in your clinical exercise classes with us. At this stage we are running all of our usual class times so, if you’re working from home, it may be the perfect opportunity to squeeze in an extra class, or try one of our 30-minute reformer classes for something new. You can read here about the measures we’re taking to keep the practice safe for both our patients and our team.

Address any injuries or niggles

Although some upcoming fun runs, social sport and competitions have sadly been postponed, why not utilise this time to your advantage and come and see our physiotherapists to address any areas of concern. It may be the perfect time to get started with some treatment and a personal exercise program for home.

 

Please call or book online to see one of our physiotherapists.

 

This post was written by Megan Esdale, Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy and Pilates. 

Foam rolling part 1: stretch and roll your way to mobility

Whether you are a regular walker, building up to your goal running event, or just looking to increase your exercise levels in general, it is important in any exercise regime to make time for stretching and strengthening exercises to reduce risk of injury.

Foam rolling involves rolling along the length of a muscle group, or using sustained pressure to a particular area. This is a way of using self-massage, or myofascial release, to effectively reduce adhesions between tight underlying muscles and connective tissue or fascia. It is a great means to help improve muscle flexibility and joint mobility. In addition, foam rolling increases blood flow to area, which can improve recovery of muscles and reduce delayed onset muscle soreness. It is a useful tool in training as part of your warm up or cool down, as well as after work to reduce postural tightness. There are plenty of different options for foam rollers, with varying firmness, smooth or jagged surfaces, and different lengths. Smooth, longer rollers are great as they can be used for a great variety of core and strength exercises also.

 

FOAM ROLLER EXERCISES

Here are some examples for mobility exercises, try rolling throughout each muscle group for 30-60 seconds, and repeat each exercise 1-2 times through. If a portion of the muscle is particularly sore you can sustain pressure to this point (but modify how much pressure you use by pushing up with your hands or other leg!). Remember to also use sustained stretches as part of your cool down and recovery for all of the big muscle groups used for running (calves, hamstrings, quads, glutes).

 

Calves

Roll up and down along the length of the calf muscle, you can apply downward pressure with your other foot if desired.

 

 

 

Glutes

Sustain pressure or roll up and down or side to side. You can use the mid portion or edges of the roller.

 

 

Quadriceps

Roll up and down from hips to knee.

 

 

 

 

Iliotibial band

Roll from just below the bony point of the hip (greater trochanter) to just above the knee. Moderate your pressure using your hands and other foot – this one can be sore!

 

 

Pecs along the roller

Sustain this stretch for 20-30 seconds. Vary your elbow position to stretch through different muscle fibres. Make sure you don’t push into any shoulder pain with this exercise.

 

 

Thoracic spine extension

Support your head and neck with your hands, lift your bottom a little, slowly roll from the top to the bottom of the shoulder blades.

 

Please call or book online to see one of our Physiotherapists.

 

This post was written by Megan Esdale, Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy Centre. 

How to stay active in winter

The temperature is dropping, you’re eating more hearty, carby food and you need loads of layers to stay warm… Winter is sometimes the hardest time to get motivated to stay active, particularly if you’re an early morning, outdoors kind of exerciser! We asked our physios what their favourite way to keep moving is through the cooler months.

Sandra

Winter is a great time to walk! There are no excuses as it’s not too hot (and in Brisbane I think we could say not too cold too!) and it is a quick way to warm up if you are cold. Don’t forget you can drive to a more scenic place (in the mountains or by the water) or a flatter area if you live near hills and your knees or back hurt on slopes. If you want more of a challenge, drive to somewhere that includes hills or stairs. Of course, you can also walk in shopping centres if you feel vulnerable (to falling or dogs) when outside, or if it’s windy or rainy. Go by yourself or grab a buddy (for extra incentive) or a group. Add a nice sit and chat at the end as an enticement!

Sandra showing how to stay active in winter
Sandra walking her lovely lab, Suzie.
Megan

Running is a great way to warm up. The temperatures are cooler which means faster times and you don’t have to start at 5am to avoid the heat and humidity of summer. Parkrun can be a great motivation for free timed 5km runs at 7am every Saturday all over Brisbane (and around the world). There are also many fun runs held at this time of year, including Jetty2Jetty and Bridge2Brisbane.

Ally

I second running. There is nothing better than cooler temps for a nice brisk run. My other favourite winter activity is hockey. Team sport a great motivation to get out of the house and catch up with friends whilst exercising. It’s hard to bail in favour of staying snuggled up on the couch if it means letting your team down!

Lucy

Yoga is my favourite winter exercise. It can be done at home, at a studio or outside if you prefer and the weather permits. There are many local studios and online apps to help get you started. Classes range from easy to hard depending on how hard you want to work but, either way, you’re guaranteed to warm up! I also enjoy the mindfulness aspect of this form of exercise.

And of course…

We couldn’t forget Pilates-inspired exercises as another great way to warm up throughout winter. You can exercise indoors with our highly trained physiotherapists and keep strong ready for spring, or get working on that summer bikini bod! Join one of our Physiotherapy Exercise Sessions, or contact us for private Pilates classes.

7 Tips to reach your goals this running season

As the days are finally starting to cool down, the winter running season is fast approaching. Whether you’re a weekend park runner or training for a marathon, it’s important to prepare your body and prevent overuse injuries that could stop you running for the season. Here are Ally’s 7 top tips to help you get through the season without time out due to injury.

1. Start training early and often

It’s ideal to get out for a run at least 3 times a week if you are training for an event. Aim to do 2 shorter runs and a third longer run, increasing these distances as you get closer (and fitter) to your event.

2. Warm up

It’s important to slowly increase your heart rate and generally loosen up your joints in preparation for a long distance run. Start with a few minutes of walking progressing to easy jogs including acceleration and deceleration over 100m. Finish your warm up with dynamic stretching rather than Static stretching. Dynamic stretching has been shown to better prepare your muscles giving you more power and a lower injury rate than static stretching.

3. Stretch cool down

A stretch cool down helps to flush out lactic acid and restore normal muscle length. Conclude your run with 5 minutes of gentle aerobic exercise (fast walk, slow jog) with deep breathing to return the body to its normal resting rate. Follow this with long static stretches i.e 30 second holds, 3 repetitions. Think gluts, hamstrings, quads, hip flexors and calves.

4. Hydrate and get appropriate nutrition

See our dietitian Regina Tilyard to help you fuel your body appropriately pre-during-and post exercise. Always consume 2 litres of water daily, but increase this if you have exercised.

5. Take 2 rest days before the event

If anything, do a slow, very short 15min run to burn off nervous energy but definitely don’t set out for a long, hard last-minute training session. You will only fatigue your body and then underperform on race day and potentially be at risk of injury when you try to push harder.

6. Include strength and core stability training

Endurance athletes can be prone to overuse injuries of the lower limb. You can help safeguard yourself from these tendon injuries of the hip knee and foot by staying strong. Include 3 strength sessions a week of squats, lunges, heel raises, glut bridges, balance and abdominal exercises. If you are inexperienced in these types of exercises, or already suffering pain in your hip knees or feet consult one of our physiotherapists.

7. Get enough sleep

6-8 hours before exercise is ideal to allow the body to repair and prepare for exercise. Not enough sleep and you could already be fatigued before your event! This puts you at risk of a muscle tear, especially when trying to power up that hill that always seems to be in the last kilometre before the finish line!

 

This post was written by Allyson Flanagan, Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy Centre. 

The 2 most common running injuries and how we treat them

Your knee doesn’t have to hurt when you run!

Did you know 80% of runners will be injured in a 12 month period? Studies show that at least 1 in 4 runners will suffer from knee pain during this time. ‘Runner’s knee’ can be caused by two conditions: patellofemoral pain syndrome (PFPS) or iliotibial friction syndrome (ITBFS) and both are preventable and treatable conditions.

PFPS is the most common cause of pain at the front of the knee. The patella (kneecap) sits in a groove at the end of the femur (thigh bone). When the knee is bent and straightened the patella should glide up and down in this groove. Often a muscle imbalance is present which causes the kneecap to sit laterally in the groove. Knee movement now irritates the cartilage behind the patella when it doesn’t glide smoothly. Over time this can lead to a condition called chondromalacia patella or softening and wear and tear of the patella cartilage.

Pain at the side of the knee is typically caused by ITBFS. The ITB is a thick piece of connective tissue that runs down the outside of the thigh. Similar to PFPS, ITBFS is often due to a muscle imbalance around the knee. Weakness through the gluteals and inner thigh combined with tightness in the outer thigh cause the ITB to rub over the end of the femur.

Other factors that can lead to knee pain include excessive training, poor or old footwear, wider pelvis particularly in females, weakness in the calf and gluteal muscles and poor running technique.

If you are a runner with a sore knee the first thing to do is make an appointment to see one of our physiotherapists for an accurate assessment and treatment plan.

wall squat | best exercises for skiing | ski stretchesTreatment of Runner’s Knee can involve:

  • Massage
  • Taping
  • Footwear advice
  • Training advice
  • Technique advice and modifications
  • Strengthening exercises
  • Core stability
Please call or book online to see one of our Physiotherapists.

 

This post was written by Lucy Beumer, Sports and Exercise Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy and Pilates. 

Slope ready: 6 exercises to prep for skiing

Are you escaping the heat and skiing overseas this summer? If so, now’s the time to get ski-fit!

We find that lots of people have ski trips planned for Japan and Canada over the summer months. And unfortunately a couple come back to us in March with injuries from their holiday. Now is the perfect time to get ready for your summer skiing so that you can make the most of it and escape injury-free.

Not to worry if you’re not hitting the slopes; these exercises will help tone up your legs ready for your summer beach trip!

Strengthening your legs prior to your ski trip is the best way to prevent injury and make the most of your time skiing. You might not be surprised to hear that knee injuries are the most common skiing injury. Here are a few exercises to strengthen those legs and prepare your knees for what’s about to hit them! Pilates is also great at building strength and we can customise your program to help get you ready for the slopes or any sport requiring leg strength. If you need further help, personalised exercises or would like to try Pilates, come and see our experienced physiotherapists.

bridging | bridge holds | best exercises for skiing BRIDGE HOLDS
  • Heels close towards bottom, squeeze bottom muscles and lift hips towards the ceiling.
  • Be careful not to arch your back.
  • Hold for 5-10 seconds
  • Do 10-1 2reps
  • 2 sets

 

wall squat | best exercises for skiing | ski stretchesWALL SQUAT
  • Leaning with your back supported on the wall, feet out in front and even weight in both feet.
  • Slowly slide down the wall into a squat (knees bent about 60 degrees or less if knee pain).
  • Hold this position for 5-10 seconds, and then push up through your heels with spine along the wall into standing.
  • Repeat 10-12 reps

 

 

squat exercise for skiing | best exercises to prepare to skiSQUATS
  • With even weight in both feet, slowly bend knees, stick bottom out like sitting back on a chair.
  • Keep your chest up tall. Knees bent no more than 90degrees. Watch knees don’t come forward over your toes.
  • Push up through your heels back into standing.
  • Do 10-12 reps
  • 2 sets

 

 

LUNGES
  • Standing with one foot forwards and one back
  • Both toes facing forwards
  • Lunge by lowering your back knee towards the ground then return.
  • Keeps hips square
  • Make sure front knee stays vertical and in line with your second toe.
  • Do 10-15 reps

 

 

 

single leg squat | ski exercises | stretches for skiing

SINGLE LEG SQUAT
  • Standing on one leg.
  • Keep hips square and level
  • Squat with bottom going backwards and chest forwards (like sitting on a chair).
  • Push up through your heels back into a standing position.
  • Do 10-12 reps

 

 

WALL STANDWall stand exercise for skiing | ski stretches
  • Standing tall on one leg, gently turn out other knee to push into the wall.
  • Raise this foot if you are able to.
  • Hold pressure at wall for 5-10-15 seconds.
  • Do 10-12reps

* You should feel this in the glute on your standing leg

 

 

 

 

If you have questions, or would like personalised exercises to help you prepare for your holidays, please call or book online to see one of our Physiotherapists.

 

A Guide to Acute Injury Management

THE BEST MANAGEMENT FOR ACUTE INJURIES IS PREVENTION!
Always warm up for 20-30minutes before exercise and cool down after.

WARM UP SHOULD INCLUDE:

  • Low intensity aerobic exercise such as jogging
  • Dynamic stretching of all muscle groups
  • Sport-specific drills
  • Moderate intensity aerobic exercise progressing to high intensity sprints.

COOL DOWN SHOULD INCLUDE:

  • Light aerobic exercise/running for 5min with deep breathing to return the body to resting rate.
  • Static stretches – 30sec holds, 3 repetitions
  • Rehydrate and refuel with lean protein
  • Do 20min light cycling or jogging the following day with a stretching session.
THE MAJORITY OF INJURIES IN CONTACT SPORTS INVOLVE CORKS AND STRAINS TO THE LOWER LIMBS.

IN THE FIRST 24-72 HOURS POST-INJURY, IT’S IMPORTANT TO APPLY P.R.I.C.E.R.

P – PREVENTION. The best management of an acute injury is prevention. Always be prepared for competition by training, using the right equipment, warming up and cooling down.

R – REST. Initial rest from aggravating activities is important to allow healing. Gentle movement can be helpful, but do no HARM (heat, alcohol, running, firm massage)

I – ICE. Apply ice immediately in a damp towel (never directly to the skin) to reduce swelling, bleeding and for pain relief. Apply for 20-30min every 2 hours.

C – COMPRESSION. Wear compression garments like Skins or use a compression bandage to help limit bleeding and swelling.

E – ELEVATION. Elevate the injured part above the level of the heart to reduce pooling of blood and fluid in the injured area.

R – REFERRAL. It may be appropriate to see a health care professional such as a physiotherapist. It’s important to get an accurate diagnosis, treatment and rehabilitation to get back on the field as soon as possible.

Your physiotherapist can also provide strapping or braces for return to sport or refer you to other health professionals should imaging or specialist input be required.

This post was written by Allyson Flanagan, Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy Centre.