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Tag: injury prevention

Sydney City to Surf
By Team @ Physio On Miller Blog, featured , , , ,

Last minute preparation for Sydney City to Surf

With the Sydney City to Surf just under 3 weeks away, are you only now realising you’re not feeling quite as prepared as you would like. That perfect 12 week training program that you promised yourself you would do this year never happened. For some, the regret is real.

But now is not the time to psyche yourself out, look at the positive, you still have 3 weeks to prepare, as long as you know how to train smart. Keep reading, and we will share some tips from training, wearing the right gear and fuelling your body appropriately.

You’ve got 20 days to go!

Training:

If you want to be a better runner, the best thing you can do is run. Get outside and go for a run! Try a running app like ‘Couch to 5km’ or the ‘Nike Run Club’ app if you need some ideas or a program to help you get prepared.  Start slowly, first aim for 2km and make sure you give yourself a rest day in between and then maybe aim for 4km. Before race day on August 11, you should look to have completed at least four longer runs in preparation.

If running continuously is difficult due to time or ability, start with some interval training. Work on 30 seconds running, and 1 or 2 minutes of walking…whatever works for your level of fitness. Slowly build up the length of time you are running, and reduce the rest time between.

REST! This is so important even when you feel like you don’t have time. The body needs rest to allow the muscles to get stronger after running. Give yourself at least 1 day between runs, maybe even 2 depending on how you feel. And ensure you have 3 days off before race day. Not giving your body time to rest will only increase your risk of injury. Make sure you get a good nights sleep before race day too.

Gear

Use your training runs to work out what gear is best for your body. Do you like your leggings to fit tight around your waist, or are shorts more comfortable? You don’t want to regret wearing those brand new clothes that you’ve never tried before. Shoes…most of us know how important the right pair of shoes is. The right footwear will work with your natural biomechanics, boost running efficiency and ensure comfort and support, but most importantly, reduce your risk of injury. Pace Athletic are a great place to go with knowledgeable staff who can help find the best footwear for you. But don’t want too long to get this organised, as wearing in new shoes is crucial before race day.

Nutrition/Hydration

Fuelling the body before running is so beneficial to your performance, and again use your running training to try different foods and find out what works best for you. Everyone is different and what works for one person, may not work for you. Try to avoid the ‘carb-load’ too much on race day and the night before and instead choose your whole fruits and vegetables. These sources are much easier to digest and will keep you going for longer.

Finally hydration is so important. Focus on being fully hydrated in the few days leading up to the race and then on race day, sip as you go. Whatever you do, don’t scull a litre of water before you run, the only place you’ll be running is to the bathroom.

HAVE FUN!

Most importantly regardless of where you are in your preparations, make sure you HAVE FUN. The Sydney City to Surf offers some of the best of Sydney, with fantastic views, music and after all it is called a ‘fun run’. You are surrounded by thousands of people all giving it their best shot, so take inspiration from the people, enjoy the music and keep smiling…. all the way up heartbreak hill and over the finish line at Bondi Beach. 

Click here to read more about preparing for Sydney City to Surf on the day.

By Team @ Physio On Miller Blog, featured , , ,

The Benefits of Resistance Training

Some of us shy away from resistance training – we don’t want to get ‘bulky’, it’s too hard, or it’s just not for me. But there are so many benefits of resistance training. When we talk about resistance training we are not just talking about going to the gym and pumping iron. Resistance training can incorporate your own body weight, resistance bands, weights or weight machines or anything you have lying around the house you can utilise!

So, why should we incorporate resistance training into our lives? There are so many benefits to our bodies including:

  • Increasing muscle strength to protect our bones and joints from injury. Stronger muscles carry the weight and stress of your movements, reducing the impact on your joints and bones.
  • Increase bone density and strength to reduce the risk of osteoporosis or bony injuries. Not only does resistance training help with bone strength it can help with balance preventing fractures associated with falls.
  • Increase the strength and thickness of ligaments and tendons to protect our joints.
  • Disc health for our back. With resistance training (body, free weights and machine weights) we’re building our ability to take load through our spine without injury.
  • Increasing general health and well-being. Including weight management, lowering blood pressure, managing chronic diseases such as diabetes, heart disease, depression and obesity.

So whether you’re a runner, a mum, office worker or retired you can be loading your body! Remember you should always load progressively and seek advice from your physiotherapist, trainer or doctor if this is new to you!

Want to start your resistance training today? Join one of our Pilates classes to start reaping the benefits of resistance training. Click here to see our timetable.

If you have any questions get in contact with our lovely team to book a consult today!

  • Free weights at the gym
  • Reformer Pilates resistance training
  • Body weight resistance training
Reverse the effects of the daily desk job
By Team @ Physio On Miller Blog, featured , , ,

Reversing the Effects of the Daily Desk Job

Sitting at a desk all day can create a lot of stiffness in our backs. This isn’t just in the lower back that a lot of people complain about, but a lot of the time it is coming from our thoracic spine (middle of the back) which cops a lot being in the one position all day.

The stiffness in the middle back can cause further problems with our necks, shoulders and can even be contributing to some lower back pain. Weather you are a sportsman that needs to be reaching overhead or rotating to swing a bat or racquet, or a mum bending and lifting your children, you need movement in your middle back.

Another element of this ‘slouched posture’ can commonly be shallow fast breathing. By straightening your spine and opening your chest it allows your main breathing muscle, your diaphragm, to work more efficiently taking deeper, fuller breaths.

As physios we are seeing more and more people coming in with associated back issues which is either causing pain or limiting function, or both! Our backs are made up of so many joints and have so many muscle attachments and our goal is to get more movement in these joints so as all the muscles can function at their optimal abilities.

Our five top exercises to reverse that stiffness:

Thoracic spine extension on the foam roller

Book openings

Thread the needle

Cat Stretch

Superman scapula strengthening

If you have any questions or any niggles please give us a call and book an appointment with one of our physios!

By Team @ Physio On Miller Blog, featured , , ,

How to prevent injury for an endurance event

With an active community of clients and ourselves having participated in trail runs/walks we understand the importance of preparation and injury prevention. Nothing can be more disappointing than putting in all the training only to pull out of your event due to injury. We’ve put together some simple tips to ensure you get the most out of your event.

  1. Preparation

It might seem simple but the most frequent comment from walkers who visited us at the physio tent at Coastrek 2018 was that they hadn’t trained enough. Many walkers thought “it’s only walking, I can do that” but when do we ever do 30km or 60km walk in 1 day or multiple days of walking if you’re preparing for an adventure tour. Your feet, legs and body need to get used to walking long distances to understand where you might feel niggles, what energy you require for that distance, how much water will you need to drink. These are all important factors that can stop you in your tracks on event day but are so easy to find out during training walks. Put together a training plan, grab a friend to keep you accountable and you will fly through the event knowing you’ve given it your best with the amount of preparation you did.The right gear

2. The Right Gear

Again being prepared and discovering during the training walks what gear is best for your body is going to prevent injury on event day.  Most of us know the importance of wearing in new shoes, but what if we have the wrong shoes. There are great shoe stores with knowledgeable staff who can help select the best footwear for you to prevent blisters, plantar fasciitis or tendonopathies (to name a few). Likewise you may find during training your knees start to hurt, this is where walking poles can help to take some of the load off your knees particularly when climbing stairs or descending hills.

3. Strength training

This is where your physio can help you be event ready. The stronger your legs and core the less likely you will suffer an injury. We’ve included a few key exercises we recommend for our clients who are training for endurance events.

Calf raises:

Start in a balanced stance with your feet shoulder width apart and then raise yourself up on your toes as high as possible, keeping your ankles straight and not rolling in or out. This can be done standing on both feet or just one foot.
Return back to the starting position. Repeat 10 x for 3 sets

Squats:

Stand with your feet shoulder-width apart. 
Engage your core muscles and gently squat down. 

Bend your knees, pushing your hips back behind you and leaning your body forwards, as though you are about to sit on the chair. Make sure your knees don’t come forwards of your toes, or come closer together. Repeat 10 x for 3 sets

Bridging:

Lie on your back with your knees bent and your feet flat on the floor. 
Tighten your buttock muscles and lift your hips up into the bridge position. 
Make sure you keep your hips up and level throughout the movement. Repeat 10 x for 3 sets.

Sit ups:

Lie on your back with your knees bent and your feet flat on the floor.  Place hands behind your head.

Draw in your deep abdominals and lift your chest/upper torso until your shoulder blades are just resting on the mat.

Make sure your spine stays in neutral, not flattening or arching.  Your neck and shoulders should be relaxed, and the weight of your head resting in your hands. Repeat 10 x for 3 sets.

You shouldn’t experience any pain with these exercises so if you do please chat with your physio.

4. Address the niggles

Nothing is better than addressing your aches and pains before they become full blown injuries. If something feels tight or stiff a remedial massage can help but if that area starts to become painful see your physio straight away. With some treatment and exercises your niggle can go away and not stop you from completing your event.

5. Have fun

We’re hearing a lot about the benefits of mindfulness and mental wellbeing on pain. With a positive outlook on event day what can be seen by the brain as a threat or injury (but is actually just muscle soreness) can be overcome through having fun with your peers. The power of positive thinking is true and will get you through those hard kms to the finish line. And even better your achievement might even get you forgetting the pain and signing up for next year.

We look forward to supporting Coastrek 2019 and if you need any physio before the event please get in touch with us at Physio On Miller, Cammeray.

By Team @ Physio On Miller Blog, featured, Physio , , , , ,

Five Health and Safety Tips for Tradies

August is Tradies National Health Month and here are our five health and safety tips for tradies.

According to research by the Australian Physiotherapy Association:

  • Tradies account for 58% of all serious injury/disease claims but only make up 30% of the workforce
  • 79% of tradies said they took good care of their tools compared to only 47% of tradies who said they looked after their body
  • The most common cause of injury is muscular stress caused by lifting, carrying, or putting objects down with back pain being the most common site of injury

Our five health and safety tips for tradies are:

  1. Make time for regular physio and doctors appointments – if something hurts or you’re concerned about a health issue it’s always best to get it seen to earlier rather than later. What can be a niggle can quickly become a chronic injury. With repetitive lifting, sustained postures and heavy lifting your body is under a lot of strain. And remember prevention is always better than a cure so even booking in a regular massage can help to relieve any muscular tension.
  2. Keep fit and strong – although your job is physical it is still important to maintain your fitness and strength. Going to the gym or establishing a home program working on your core strength, leg and arm muscles can help reduce the load on your joints and prevent injury.
  3. Be sun safe – with a lot of work being outdoors sun protection is vital. Try to do as much work in the shade or plan your day to get those jobs outside done early or late in the day.
  4. Protect yourself – whether it be wearing protective gear, learning safer ways to lift or taking regular breaks make sure you’re responsible for your own health and safety at work.
  5. Eat healthy food – it’s not only what’s happening on the outside that’s important it’s what you’re taking inside your body too. Swap burgers and pies for healthy protein filled salads, fresh fruit and lots of water and not only will you look better but you’ll also feel better.