Now that restrictions are easing and gyms are open many of
you are keen to return to your pre-Covid exercise regime. However it’s
important to know how to return safely to the gym post Covid 19 to avoid
injury. Here are our tips on how you to get back to the gym:
Hygiene
Number 1 tip throughout Covid 19 has been hygiene and this
is not the time to stop. Remember to always wash your hands (or sanitise) and
avoid touching your face. Wiping gym equipment before you use it can help
minimise the risk of contracting Covid 19.
Warm up and Cool down
With many of us working from home and changing our exercise program (such as taking up running) we may have stiff areas and weak muscles requiring some extra focus and care. Ensuring a 10 minute warm up of gentle cardio and dynamic stretching and foam rolling, stretching and icing can aid in recovery and injury prevention.
Reducing your weight lifting
Given gyms have closed for 3 months it’s important not to
lift too heavy a weight to ensure you return safely to the gym post Covid 19.
It’s recommended you drop 20-30% of pre-iso weight to reduce your risk of
injury.
Limiting your intensity
The excitement of returning to the gym must be tempered with
the risk of injury. Remember it has been a while since you’ve attended the gym
so having a rest day between sessions and reducing your reps and sets can all
help for recovery and injury prevention.
Address any niggles
During isolation you may have been working from home and not
had an ideal desk setup or you may have taken up a different type of exercise
as the gyms were closed. Make sure as you return to the gym that if you feel
any niggles get them checked out by your physio. Injury prevention is key and
you don’t want your niggle to become a full blown injury.
We hope you enjoy returning to the gym post Covid 19 and
these tips will help to ensure a safe return.
Over the last few weeks one positive that has
surprised us in the clinic is the number of people seeking our expertise for
exercise related injuries. It seems that half of North Sydney has managed to
dust of their running shoes and hit the pleasantly empty streets.
With gyms closed, CEO’s working from home and a
temporary hold on the school run, time has been created for the most important
thing – the self. New work out routines and self-imposed running schedules are
abundant.
With all of this in mind I thought it would be
a good idea to provide some encouragement and education on how to prepare for
your run, progress as a runner and how to keep version 2.0 of yourself running,
exercising and meditating when the virus is nothing but a distant memory.
Preparation:
Our clients are so keen to lace up the runners
and race at the door that many of them are missing the most important part of
the run. The old phrase ‘fail to prepare and prepare to fail’ rings true.
School PE lessons would have us take a few laps
around the oval and then some good old-fashioned hamstring stretch and this is
exactly that – old fashioned.
Instead ask your self – how’s my butt? The glut
muscles are the powerhouses of the body. Not only do they keep our pelvis
aligned, contribute to single leg balance and knee alignment when running they
also serve to drive us forwards and thereby taking the stress of those sore
calves you are plagued with!
The series of exercises below should be
completed prior to starting your run. They can also work, as a set of exercises
to be used when taking a mini-break from your desk as those hours spent sitting
will have your backside snoozing.
1. Single leg bridge
2. Lying hip abduction (With or without
resistance band)
3. Single leg dead lift.
Bonus point:
Before you put on your running shoes spend 2
minutes rolling the base of your foot with a lacrosse/spiky ball. This simple
movement will re-awaken your constricted feet and begin to mobilise the 26
bones, 33 joints and 100 tendons, muscles and ligaments.
If you’re already pounding
through 5km and, the proverbial carrot is not getting any closer, then keep
reading. Every time we increase our running routine whether its distance, time
or speed we also increase our likely hood of picking up an injury. But good
news, there is ways to prevent this.
1. Increase running distance
by no more than 10% each week. So if you’re running 10km this week – next week
you can do 11km.
2. Ensure you are wearing
well-fitted running shoes that are suitable for your running style. Head over
to Pace Athletic (https://paceathletic.com/) for a running gait analysis
and a pair of runners made for you.
3. Cool down – this is more
important than most people realise. Aim
to complete a cool down that is 10% of you’re workout – add an additional 1km
to your workout at a slower pace gradually reducing to a walk.
4. Implement a preventative
programme including, stretching, Pilates, good nutrition, hydration and
adequate sleep.
Upgrading version 2.0
Now you’re running at version
2.0 its time to keep upgrading. It is
commonly thought it takes 66days to form a new habit. The length of time public
health restrictions have been going on for means we are almost there! When events are up and running (excuse the
pun) and we can start to be more human by gathering outside there is a few ways
you can push your exercise to new heights.
2. Park run – The world’s
biggest running event. A free, weekly 5km in open spaces and parks around the
world. Park run offers a positive, welcoming experience. Feel free to walk, jog,
run, volunteer or spectate. (https://www.parkrun.com.au/)
3. Sign up to an event – This
single most effective way to give yourself a purpose. 5km, half marathon,
mud-run or sponsored walk. Put it on the calendar and keep working!
Now you have managed to find
time for all your new healthy habits – exercising, connecting with food in your
kitchen, listening to and engaging as a family – I hope that life doesn’t
return to the way it was.
Like many of our clients we are aware of the impact the Coronavirus is having on our community and have implemented further precautions to limit the risk of infection to our clients and in our clinic.
We are following recommendations from NSW Health and our Physiotherapy Association to reduce the risk of COVID-19 spreading.
These include: Regular cleaning of the clinic, Pilates studios, equipment, furniture etc Continued good hand washing hygiene before and after each client Hand sanitiser is available in the clinic and Pilates studios
We request any clients to reconsider or delay treatment if they have flu like symptoms or have travelled to internationally known hot spots in recent weeks.
We are providing telehealth appointments for clients who are unable to attend the clinic due to the risk of infecting others.
We have unfortunately had to close our Pilates studio as we feel we must to be doing our duty in the fight against COVID-19. We are running classes online (through Zoom), please email us for more information or book through Mindbody.
I recently had a discussion with a client whether Remedial massage is a luxury or a necessity. Some people view Remedial Massage as a luxury “I will book a massage as a birthday present”, whilst others see it as a necessity because they have an ongoing or chronic issue. There are many benefits of remedial massage that our clients receive.
Why should we get a Remedial Massage?
The majority of my clients sit in front of a computer every day, or are mums who look after small children and run back and forth for them, in which they don’t have any ‘me time’. I am a father of a gorgeous baby girl and have a 25 months very active boy, who love to run around the house and play. I need my fortnight massage routine to keep my body in good shape.
I always ask my clients a simple question – “What do you do when your car breaks down, or it needs a service?” I get the same answer most of the time, “we make an appointment to get it serviced”. Most of us rely on our car, so we don’t hesitate to book it in.
Benefits of Remedial Massage
One of the primary benefits of remedial massage involves accelerating the rate at which your muscles recover. If you recently suffered an injury to your muscles, you will see an even greater benefit in your recovery. The increased blood flow will lead to reduced swelling and pain, while promoting healing. You will also gain mobility and flexibility.
Massage also helps to reduce stress. Most people have a lot going on in their lives when you consider work, family, and financial situations. Sometimes we need to get away from it all, and remedial massages give us that opportunity.
Regular massage can help your digestion and your body’s ability to expel toxins, which is essential for healing. It can also assist in improving your sleep quality.
A massage can help relieve some of the tension in your back, allowing you to improve your posture and sit straight.
As you can see there are a lot of reasons to consider getting regular remedial massages.
I am registered for all health funds – this mean you can claim Remedial Massage on the spot. Click here to book online.
How often should I attend to get the benefits of Remedial Massage
The frequency of a regular massage can vary for each client but whether it’s weekly, fortnightly or monthly, is essential to keep your body in good shape.
Our new Loyalty Card
Here at Physio On Miller we have introduced a “Loyalty Card” where you get 50% on your 5th treatment and even better, family members can use it!
It’s Tradies National Health Month and as physios we always want to help prevent injuries for all our clients. So as part of this month we’re encouraging all our tradies to get active and get checked.
If you’re a tradie no doubt you make sure your tools and ute
are in top shape but what about your biggest asset – you? The best way to look
after you is get fitter and stronger and be aware of ways to prevent injury.
Tradies National Health Month
Get Fitter
Throughout Tradies National Health Month why not challenge yourself to increase your step count. There are great devices on the market to keep track of your steps (Fitbit, Garmin to name a few) and they can help to keep you accountable and motivated. A simple goal can be to increase your steps by 10% each week throughout Tradies National Health Month. You might even find this becomes a habit and you continue past August.
Another simple trick is to increase your incidental exercise
throughout the day. Park further from your site, hop off the bus one stop early
or walk around the block when you get lunch are just a few simple examples of
ways to increase daily activity.
You could even go a step further and sign up your fellow
tradies to a local sports competition and improve mental and physical health
and team bonding. It’s win win!
Get Stronger
In such a physically demanding job it pays to be strong. Not
only does it make the job easier but can also reduce the risk of injury and
pain. With heavy lifting, carrying, overhead activity and squatting many
muscles need to remain strong to protect your joints. Joining a gym can
definitely help but there are also exercises you can do at home with no
equipment (or even use your tools) so there’s no excuse. Our physios can tailor
an exercise program for your work tasks to make you stronger.
Prevent Injury
Unfortunately nearly 3 in 5 serious workplace injuries
involve a tradie so it’s important we’re looking after your physical wellness.
Obviously ensuring your tools and equipment are in safe working condition but
ensuring your body is in great working condition is equally as important.
Learning how to do manual tasks safely, pre-work warm-ups
and setting up your workplace ergonomically can help to prevent back injuries,
knee pain and many other injuries.
Get Checked
Finally if you are suffering from an ache or injury make
sure you get it checked. Your body is vital to your work and to not be on
you’re A game can lead to other aches, pains and injuries and might lead to
time off work. Our physios can assess and treat your injury/pain and give you
simple strategies to make your work day pain-free.
Continue to check out of Facebook page and blog throughout Tradies National Health Month for more advice on how to look after yourself.
