Category: Blog

Training regime to get Rafael Nadal through to Quarter Finals in Australian Open 2011

I have been staying up to watch the exciting games of the Australian Open and last night’s match between Nadal and Cilic was fantastic.  Watching the match, it made me wonder about the training regime required to get these players to their best performance.

In an article last year in the Wall Street Journal, Barry Flatman spoke with Nadal’s coaching team to find out the training secrets behind the success of Rafa.  Although the exact training program will never be disclosed, Rafa’s coach and trainer provide a small insight into what it takes to get him ready for the tournaments.

The training program includes:

• Agility work to improve his coordination, balance and footwork, using the bosu and balance board
• Aerobic workouts
• Strength work, particularly around the hips and
• Hours of stretching and recovery in the water

Fortunately for Rafa he has an abundant amount of support and assistance in getting him in top shape for his events and ensuring good recovery.

For most of us, as the average, active athlete, our training program and recovery sessions are our responsibility.  It is important to always include a variety of training to ensure you are not impacting the same joints repetitively and include a good long session of stretching- important to keep the muscles flexible.  To assist you in getting into top shape for your events either call us on 8065 6902 for a physio appointment or join us in our Pilates classes.

Physiotherapy can help injuries from Xbox Kinect and Nintendo Wii

No longer are sporting injuries reserved for the sports fields, now there is a growing trend of injuries occurring from gaming consoles. With the introduction of Nintendo Wii and now Xbox Kinect the gaming world has been turned upside down. No longer are players sitting in their chair with a controller but now players are getting up and dancing, playing tennis or even wakeboarding.

With all this activity, injuries such as sprained ankles, elbow tendinopathy and lower back strains are all too common. So what are the best ways to avoid injury?

1. Make sure you have a generous space to play
2. Wear appropriate footwear eg if running make sure you are wearing sneakers
3. Warm-up- it may seem silly but you are exercising
4. Have appropriate breaks- you wouldn’t play a tennis match for 5 hours nor should you be on the Nintendo Wii or Xbox Kinect for extended periods with repetitive movements
5. Watch common technique mistakes eg when playing tennis on the Nintendo Wii most people use the wrist and end up with “tennis elbow”
6. Stretch – if you have repetitively used a muscle it is going to hurt after exercising so to reduce this soreness make sure you stretch

Unfortunately injuries still occur so if you are suffering give us a call at Physio On Miller to get yourself back on track. Call us now on 8065 6902

Getting the most of your New Years Resolutions

It’s that time of year again when everyone is setting out New Years Resolutions and unfortunately it won’t be long till a majority of people start breaking them. There are many reasons why New Year Resolutions don’t stick- they may be unrealistic, there is a lack of self-discipline or life gets “too busy”.

Reading a recent article in the Sydney Morning Herald, there were some helpful tips from experts in ways to stick with your resolutions this year.

1. Know thyself- choose exercise that you are likely to enjoy and commit to. If you really hate gyms then setting a goal of going to the gym everyday is unlikely to happen. Get involved with exercise you enjoy and reap the benefits all year round.

2. Gain group support – whether physical or virtual it always helps to have others spurring you on and keeping you accountable. You can sign up to personal training, join Pilates classes or change you facebook status. The more people who know you are committed to exercise the more encouragement you will receive.

3. Make mini milestones- some New Years Resolutions are big eg running a half marathon. It doesn’t mean they can’t be achieved but remember to have mini milestones to keep you motivated. It may be achieving a 10km run or running 3 times a week, just remember to set small goals too.

4. Schedule in your training- If it’s in the diary it is more likely to happen. Too many times social activities pop up and let’s admit most of the time they are much more enticing. But if you schedule in your training session it is more likely you will attend.

To help you stick to you New Years Resolutions, Physio On Miller is offering Pilates classes starting 31st January. Let’s achieve that toned body together!

Exercise to be happy!

Coming into 2011 many of us are making our New Year’s resolutions.  Apart from the usual resolutions of drinking and eating less, what about starting a new year’s resolution “to be happy”!

The ABC recently aired a program called Making Australia Happy.  The social experiment followed 8 volunteers on their journey testing the science of happiness.  With a team of experts guiding them, the volunteers participated in activities and tests to track their happiness levels.  The team of experts covered three areas- positive psychology, mindfulness and physical activity- to improve the happiness of the individuals.  Together with the subjective tests of happiness, the experts were able to scientifically prove these volunteers had indeed become happier through the various activities undertaken.  One test of interest was the pain tolerance test.  Studies have shown that the higher an individual’s level of hope and optimism, the higher their pain tolerance in the cold pressor test ie the more optimistic the individual, the longer they last in freezing water and the better they cope with the pain.  The volunteers of this show more than doubled their pain tolerance to freezing water through participating in the happiness program.

Some of the volunteers also put to test the research of green exercise.  Exercising releases the feel good chemicals endorphin, but by exercising outdoors research has shown it can reduce your stress levels and blood pressure.  The volunteers participated in surfing and found their mind was distracted and stress levels dropped by getting active outdoors and enjoying the stimulation of their environment.  For more information about Making Australia Happy click here.

A friend at Weight Watchers Magazine has compiled a list of 52 weeks of happiness and health from various experts.  It covers a variety of areas from organisation to relationships and diet to exercise.  Have a look (click here for the article) and challenge yourself to tick off each activity one week at a time.

Shoes for Planet Earth

I was recently introduced to a fantastic not-for-profit organisation Shoes for Planet Earth.  Shoes for Planet Earth started in 2009 by runners, who on a trip to South Africa to run the Comrades Marathon, noticed the poverty at every turn.  Shoes for Planet Earth aim to encourage exercising and a healthy lifestyle, to improve hygiene and disease control through donating shoes to communities less fortunate.

Shoes for Planet Earth have projects both locally and overseas.  Their projects in Australia include Matthew Talbot Hostel in Sydney, the Youth Gap Centre and Street Soccer Program in Alice Springs as well as donating to the homeless in and around Hornsby through St Vincent de Paul Society.

In South Africa they have been donating to the eGamalethu community.  By donating shoes it is helping the community by enabling them to walk to school and work which will in turn improve their life styles.

Having read the great work they are doing I wanted to get involved and as such have set up a shoe collection at Physio On Miller.  So if you have any old runners that could benefit someone else please drop them in.

One pair of shoes makes all the difference.

www.shoesforplanetearth.com