Category: Blog

Prevent a Knee Injury this Ski Season

With winter well & truly set in, it can only mean one thing…. NSW ski season begins.

Skiing allows us to let loose down the slopes at high speeds, enjoy the sights but most important of all leave the hussel and bussel of the city and have fun. But in saying that accidents can happen while you’re down there and unfortunately it may lead to an injury. As the winter rolls on we begin to see more and more skiing-related injuries & although some of these can be prevented through undergoing training in the summer months, whether it be Pilates or gym work for most of you; some injuries can be accidental and just plain unlucky.

Knee injuries to the ligaments that surround the knee account for a large proportion of the ski-related injuries that we see in the clinic; with an anterior cruciate ligament (ACL) rupture being a common sight. Ski-related injuries can also include bone, muscle or cartilage damage. The repetitive twisting and turning of the knee while skiing as well as for some; the variety of ways to fall over and land on the knee could lead you to stress or strain the structures in and around the knee.

A recent visit to a prominent knee surgeon in Sydney who specialises in ACL’s, mentioned that a simple on-field warm-up program can reduce non-contact ACL injuries. Primarily it should be targeted at people who have undergone an ACL reconstruction in the past or those who compete in sports which are known to lead to significant knee injuries. He advocated for the “PEP Program” which stood for; Prevent injury Enhance Performance.

This program was developed in the USA through assessing and treating 1435 female NCAA student-athletes who had ruptured their ACL. The program has 5 principals involving a warm up, stretching, strengthening, plyometrics and agility drills. It was found that this program reduces non-contact ACL injuries by upwards of 70% and for those with a prior ACL injury; it reduces the risk of a recurrent non-contact injury by 5 times (Gilchrist 2008).

Before you head down to the slopes take a quick moment to look at the video, it runs for 4 minutes demonstrating each component of the program. It is a useful injury prevention tool for all those people young and old who will be venturing down to the snow this winter and with fingers crossed don’t come back into see us with a knee injury.

Happy Skiing!

Tips for recovery following the half-marathon

Tips for recovery after the SMH ½ Marathon

With the SMH ½ marathon this Sunday we thought it would be perfect timing to look at recovery

From the moment you cross the finish line the most critical period for avoiding injury and illness using correct recovery strategies begins…………

• Cool Down and Stretch

Keep moving at a low intensity for 10-15 minutes after exercise and then stretch out through the major muscle groups in your back, hips and legs.

After exercise you will often feel cold as your body continues to cool-down, make sure you have adequate clothing to layer up and keep warm.

• Replace Fluids

During an endurance event like a ½ marathon you will loose fluid even if you drink some fluid along the way.

Water or Sports drinks are both appropriate fluids to consume post exercise. Avoid caffeinated / alcoholic drinks.

It is possible though rare to overhydrate post exercise, coupled with low sodium this can cause a serious medical condition called hyponatremia. As a rule never consume more fluid then weight lost during exercise and make sure you eat a small amount of food as well to replenish sodium.

• Compression garments

Wear immediately after for up to 48 hours post exercise.

Gradient compression garments have been found to have many benefits both during and post exercise. Specifically in relation to post exercise recovery they have been found to increase venous return, reduce exercise induced muscle damage EIMD, accelerate recovery processes and accelerate lactic acid removal.

• Nutrition

Consumption of carbohydrates and protein post exercise is an essential part of muscle recovery.

Carbohydrates replenish your muscles depleted glycogen stores and protein assists muscle repair.

• Cold Water Therapy (Cryotherapy)

Ideally within 24 hours of completing the exercise, cryotherapy has been shown to reduce muscle soreness and aid recovery. If you’re not an elite athlete with access to ice baths, wading through the ocean or a non-heated pool are ideal methods.

• Active Recovery

Gentle exercise rather that complete rest has been found to increase muscle recovery and reduce muscle lactate. Aim for no more than 2 easy runs and gently cross-training for the week following the ½ marathon

It’s also important to allow your body time to recover, so make sure you reduce your normal training and take it easy for the entire week.

• Soft Tissue Massage

Massage improves circulation and decreases muscle tension post exercise. If you have a foam roller you can self-massage through your legs for free!

• Sleep

Adequate sleep the night following will aid muscle recovery. During sleep your body produces Growth Hormone (GH), which is largely responsible for tissue growth and repair.

www.skins.net

www.ausport.gov.au/ais

www.thecochranelibrary.com/details/file/1479305/CD008262.html

Advice for desk bound workers

A recent study published in the Archives of Internal Medicine investigated the risks of prolonged sitting.  The study followed over 220, 000 Australians who participated in the “45 and Up” study and correlated cause of death and time spent sitting.  They found people who sat for between 8 and 11 hours had an increase risk of death of 15% and those who sat for longer than 11 hours increased their risk of death by a whopping 40% (as compared to people who sat for only 4-8hrs/day).

Who would have thought sitting could be problematic, but the authors found the adverse effects of prolonged sitting mainly owing to reduced metabolic and vascular health.  The most amazing finding was that the increased risk of death was irrespective of physical activity.

So what does this mean for you?

• Most importantly try to sit less
• Get up from your desk every ½ -1 hour
• When answering the phone or reading the paper or email stand up at your desk
• Stand when on the bus or train

Recurrent hamstring injuries- what’s the best treatment?

Are you someone who frequently suffers from hamstring strains and tears?  It has been reported the incidence of recurrent hamstring injuries is between 13.9-63.3%.   So can you do something to prevent a recurrence?

A recent study published in the British Journal of Sports Medicine reviewed all the research currently available on recurrent hamstring tears to establish the risk factors and appropriate rehabilitation program.

Although more research is needed on the topic the authors suggested patients with a previous ACL reconstruction, Grade I tear and larger injury volume size on MRI should be treated with caution when returning to sport.

Likewise patients at an increased risk of recurrent injury should incorporate an agility and stabilisation program in combination with strengthening and stretching the hamstring to reduce the risk of recurrence.

The attitude of rest and it will get better may not be the best.  To get the best treatment to prevent re-injury visit us for a comprehensive assessment and rehabilitation program.

de Visser, H., Reijman, M., Heijboer, M. & Bos, P. (2012). Risk factors of recurrent hamstring injuries: a systematic review. British Journal of Sports Medicine 46:124–130. doi:10.1136/bjsports-2011-090317

Gift vouchers available for Christmas

Christmas is nearly here and it is time to buy all those lovely presents!  But there is always that  special someone who is difficult to buy for.  Why not spoil them with a massage or Pilates classes?

We have gift vouchers available for massage therapy ($85 for an hour), Private Pilates classes (3 x 1 hour class $285) and 10 Group Pilates classes ($300 for a term).  If you know this is a gift that will spoil your loved ones call us on 8065 6902 or send us an email.