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Sydney

Best way to warm up? Well, it depends...

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Best way to warm up? Well, it depends...

One very common question that patients ask me is, what kind of warm up/stretches should I be doing before my workouts. This aspect of training is one that is commonly forgotten or neglected but it plays a pivotal part in prevention of injuries.

Everything depends on context. What sport/activity are you doing? I believe that your warm up routine should mimic the specific movements that your activity requires. For example, if you’re a Football player, football specific drills with the ball, dribbling, cutting angles should be part of your warm up. Doing a lot of squats, lunges might not be the most efficient way to warm up cause let’s face it, how often do you utilise that movement pattern in football?

In terms of stretching, I would recommend that post workout/sport, you should perform some static stretching (holding positions, not moving). Again, i believe that the muscles you stretch should be sport specific. Again, using football as an example, which muscles were used most? Most likely, the quads, hamstrings, glutes and calves. So let’s stretch these out.

If you’re currently struggling with your flexibility or mobility, there may be an underlying issue. It was always better to prevent pain, then to treat pain. Make sure you go and see a healthcare professional before things get worse!

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Low back Pain: Are you experiencing these symptoms?

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Low back Pain: Are you experiencing these symptoms?

Low Back Pain is one of the world’s most common symptoms. It causes more global disability than any other disease!

Low back pain is the common term we use to describe a symptom, but it does not tell us the CAUSE/WHY the pain is there from the beginning. A disc injury is a common term that we hear, and here are some key characteristics that can determine if you have a disc lesion.

  1. Pain is worse in the morning than at night. This is because discs hydrate during the night, which can increase the size of the disc, pushing the surrounding nerves

  2. There is associated leg pain (Pins and needles, numbness, muscle weakness may also be present)

  3. The pain goes all the way down into the calf or heel

  4. Bending forward causes the most pain/Bending forward and twisting is the mechanism of injury

The pain in the legs can somewhat guide us into which area of the low back may be injured. For example, a L4/5 disc lesion may have toe weakness with glute/lateral leg pain where as a L5/S1 lesion can present with ankle weakness with glute/hamstring/heel pain. Understanding the location of the pain means that we can address it as soon as possible before symptoms get worse.

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Shockwave Therapy

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Shockwave Therapy

Shockwave therapy is an effective treatment modality for a range of musculoskeletal and
inflammatory conditions. Shockwave therapy has been shown to reduce recovery times from injuries such as plantar fasciitis (heel pain), achilles tendonitis and medial tibial stress syndrome (shin splints). Research has also shown shockwave therapy to reduce DOMS (that sore, aching stiffness you feel the day after working really hard in the gym!) allowing athletes and those who engage in high intensity exercise to recover quickly and thereby allowing them to consistently exercise at full physical capacity. Shockwave can also help loosen tight muscles (such as your calves and hamstrings) which will further reduce the chance of injury when exercising

So how does it all work?
Shockwave therapy works by using soundwaves to activate the bodies immune system allowing the removal of waste products that build up in the muscles and encourage blood flow to painful or compromised areas.

Now available at our clinic.

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