The catchphrase in physio and strength and conditioning at the moment is ‘optimal loading’. I can see you switching off already but hang with me a second as this could be the game changer for getting your injury better and preventing it from happening in the first place.
As the nights are drawing in and the mornings are just as gloomy it is so much harder to do exercise on a daily basis. The obvious option is to join a gym, but here are some other simple tips to keep you from piling on the pounds and losing all those health benefits you gained from working hard all summer.
Shh… 7 weeks today is Christmas eve, and maybe, just maybe if you have been very good this year – there will be shiny new running shoes waiting for you under the tree.
On a serious note – most people start running or increase their running as a new year’s resolution, and in the Sporting Joint clinic there is a significant increase in running injures caused by poor footwear. We grab our shoes, put them on and start exercising without giving it a second thought, but this is leading contributor to foot and leg complaints.
We all know we need to replace our trainers like any footwear but how do we know when to do it? A hole in the sole or a toe sticking out the upper are obvious clues but there are other signs that may be missed.
Specific exercises to strengthen a weakened or previously injured area ensures that you are more likely to be able to return to normal movement patterns, without the natural ‘cheats’ our bodies use when we have painful, weak or damaged tissue.
It was with much enthusiasm that many of my patients came in saying they had seen the BBC programme: Horizon: The Truth About exercise (http://www.bbc.co.uk/programmes/b01cywtq) in which most people who saw the programme gleaned that they only had to do 3 minutes of exercise, once a week and all would be well. In summary the guy did 3 minutes of High Intensity Training a week, and it changed his INSULIN SENSITIVITY. His aerobic capacity did not change as he is a ‘non-responder’ to exercise. That is all. What the programme did not claim was that 12 minutes of exercise a month gave you all the other benefits of exercise (and I’m talking 30 minutes of medium intensity exercise a day).
These benefits include:
In my practice probably the most common question I get asked is... ‘how did this happen?’, ‘where did my injury come from?’, ‘why has this happened?’ when really I think the most important thing is that we need to stop it from happening again!
This is my icing protocol for an acute injury. It comes from years of experience working in professional sport, and this had the best results of any combination of icing I could find. It is brutal unfortunately, and sleep is interrupted unless you have an icing machine that comes on automatically.
I’ve pretty much heard all the sayings out there with regards to injury.. ‘if it came on it’s own, it’ll leave on it’s own’, ‘rest cures all’, ‘stretching fixes everything’. But imagine your car breaks down, you park it in the garage for 3 weeks, and then 3 weeks later expect to drive it, as normal as soon as you back it out of the driveway.., a solution to the problem? Doubtful!
New patients who have never had physio before are always filled with a little trepidation when coming through my door as they have no idea what to expect so I thought I would just fill you in on what to expect, and what you SHOULD expect from a visit to the physio...