Category: Blog

Barefoot Running – the new trend

An article in this weekend’s “Good Weekend” debated the emerging trend of barefoot running.  Barefoot running has been around for decades (even centuries, didn’t we all do it as kids?) but has gained popularity in recent years with many “experts” now instructing sessions on how to run barefoot.  As its name suggests the method involves running without shoes, as done by the extremists, but many runners prefer to don “barefoot-inspired” shoes marketed by the large sports shoes companies.

The theory behind barefoot running is to get back to nature, by increasing sensitivity and strength in the foot and adopting a more natural running style without the support (some would say over-support) of a running shoe.

Reportedly 60% of recreational runners suffer from injury each year, a figure which has not decreased over the past 40 years despite all the R&D invested in running shoes.  Many barefoot runners claim their injuries have reduced or been totally eliminated since shedding their running shoes further promoting the barefoot running movement.

But before you discard your runners ask yourself the following questions as it may not be for everyone.

• Do you get injured running in your shoes?
• Have you got an appropriate surface such as an oval near by?
• Are you a frequent runner?
• Are you in a desk-job and therefore have weak glut muscles?
• Have you been told by a physio, podiatrist or exercise physiologist that you have poor stability and poor biomechanics?

ITB Friction Syndrome

With the Blackmores Running Festival on this weekend, many Sydneysiders are out training hard in preparation.  One injury which can cause frustration and prevent runners from competing is ITB Friction Syndrome.  The most frustrating part is most of the time it is preventable.

The ITB (Iliotibial Band) is a thick band of connective tissue running from the hip to the knee.  When you bend and straighten the knee it runs over a bony part of your knee which can lead to friction and inflammation of the band.

Symptoms:

• Pain on the outside of the knee
• Pain during and following activity
• Swelling around the outside of the knee
• Possible clicking or snapping of the band

Causes:

• Running on uneven surfaces
• Inadequate warm-up or cool-down
• Excessive up-hill and down-hill running
• Sudden increase in training
• Muscle imbalance and joint stiffness

What to do:

• Correct poor biomechanics (running technique), a physiotherapist can assess and advise technique modifications
• Strengthen weak muscles including the gluteal (buttock muscles) and inner quads
• Roll on a foam roller along the ITB
• Replace worn out or unsuitable joggers
• Reduce running time, distance and/or terrain

Mosman Daily Editorial

It has been an exciting 10 months at Physio On Miller – growing to a team of 3, treating many wonderful clients and receiving referrals and recommendations from local doctors and friends and family.  So we were thrilled when we had an editorial piece in the Mosman Daily.  Click here to check it out!

City 2 Surf – are you ready?

It’s only 5 days until City to Surf – how quickly it has come!  This year they are expecting over 80,000 entrants, making it the world’s largest run.  It’s a challenging 14km event – from the start-line to the demanding Heart Break Hill and the final descent into Bondi.

To make the most of the day most importantly have fun!

To looking after your body:

• Keep your fluids up on race day
• Stretch before and after the race
• Warm-up before the event

Follow these simple tips and you will have a great race day!

Get Fit To Ski

So you’re hitting the slopes this Winter!  Now is the time to strengthen your quads and core to ensure a pain-free ski season.  Preparation is essential to make the most of your time at the snow and prevent injury.  Follow these simple tips to have an awesome ski holiday (injury-free!):

1. Start cardio exercise

– Cardio-fitness can enable you to ski longer, improve your technique, help you to recover faster and also minimise the risk of injury.

–  Running, walking, cycling and swimming will all help you to get those muscles prepared for the slopes. Aim for a minimum of 45 min per session, three times per week.

2. Include strength training

– Include exercises that strengthen muscles important to skiing, particularly quadriceps, calves and triceps (e.g. squats, calf raises and tricep dips)

– Exercises can be part of your gym program or you can do them at home using your own body weight as resistance

3. Build your core

– Incorporate exercises that will strengthen your lower back, stomach muscles, and deep abdominal (core) muscles.

– Increasing your strength and awareness of these muscles will help you to use them more effectively on the slopes. You will be able to ski faster, and across more challenging terrain.

4. Challenge your balance and coordination

– Practise your balance to improve skiing techniques (e.g standing on one leg, hopping, jumping)

– This in turn can improve foot speed and coordination

5. Stretch and stretch again

– Stretching helps to reduce delayed onset of muscle soreness (DOMS)

– Stretch your quads, hamstrings, buttocks, calves and back