Bike Fit Q & A

Tim Rigby answers some good questions in this Q & A about our new bike fit program:  RPM Cycling Injury and Performance Program!!

 

1. Why would someone come to see a physiotherapist to have their bike fitted and not the bike shop? 

The interaction between to body and the bike is very complex , and includes many individual variables. To achieve the perfect bike fit , we need to take into account these variables.
The major difference is that physiotherapists have the skill to perform a detailed body screening prior to actually fitting them people on the bike to flag these individual variations. These can include;

  • Spinal mobilityBF 1
  • Neural mobility
  • Lower limb flexibility
  • Muscular strength / control
  • Pedal efficiency

We use this information in conjunction with optimal biomechanical, geometry and sizing to ensure the perfect fit for YOU. Essentially – We are really looking at not just the bike .. but the body and the bike in the one picture.

 

2. Do I need to be injured to get a bike fit by a physio?

No. A Physio bike fit can also be used to make sure you are;

  • Getting the best out of their body / pedal stroke
  • Comfortable
  • Confident in your set up
  • Performing at your peak

We will ask carefully what your goals on initial consultation to clarify this, from there we will tailor the program / consult to meet your goals.

 

3. How long will it take to achieve to “fix” my bike set up and make sure Im performing at the best or out of injury?

Bike fitting with a physio is a dynamic process and requires adjustment and adaptions to new positions. For this reason it may take a sometime and over some sessions to fine tune any set up issues to ensure the perfect fit for YOU. Also the interaction between the body and the bikes takes into A LOT of individual factors- we may identify areas of weakness / mobility which you may have exercises to work on.

rpm bike - tim

These are important to reduce your pain , minimize injury risk, or maximize performance . We have different treatment \packages available , also a more accurate time frame will be given to you on initial consult to give you an idea of you path to injury free cycling of optimal performance.

 

4. What do I receive after an initial consult for a bike fit?   

After you initial bike fit and screening process you will be given the following;

  • individual summary of results including pictures / videos
  • a detailed pathway of treatment needed to achieve your goals
  • immediate things to work on / address
  • summary of your overall fit
  • the ability to email any bike fit Q during the week

 

5. Which program is right for me?

We offer a number of packages to suit everyone’s cycling goals. These packages will range from a single bike fit and follow up results session, to a comprehensive 6- week program that will include:

  • Bike fit consult and follow up session
  • Physiotherapy sessions
  • Physical screening assessment
  • Individualized cycling strength and conditioning program

Each of these packages will be recommended depending on the results of the initial consult and the patients goals.

Click here to view our package options

 

Tim blog

Injuries and poor efficiency in cyclists

Injuries and poor efficiency in cyclists have led to 2 key questions

 

1. Does your bike fit your body? tim bike - rpm

Most people who ride a bike will have had the basic “bike fit” where adjustments to the bike are made based on the way your body stacks up -unfortunately this is only half of the equation!! Most people will go out ride their bike and get used to some changes that sometimes aren’t correct or worse still – will cause injury. In this case the second key question is;

2. Does your body fit your bike?

What most people don’t realise is that engine room of cycling (your body) can often be hugely improved and make massive gains in efficiency, injury risk, and overall performance. Key fundamentals like flexibility, posture, technique and stability can all be improved by a program designed and tailored to your key physical faults.

It is astounding to consider that people will spend upwards of $5000 dollars on a bike when the single biggest factor (the body) in ensuring they get maximal enjoyment is often neglected. Consider our increasing sedentary habits and the decline in our physical health generally and its no wonder we lack the resilience to take up or increase our load in a new sport like cycling.

 

RPM pic collageOur ‘RPM Cycling injury and performance program’ is a combination of expert bike fitting and physical assessment / prescription specific to cycling.

 

We have programs for everyone (professionals, amateur, recreational and weekend warriors) and you will walk away with a program / advice tailored to your needs.

 

For more information – click here

 

RPM CYCLING INJURY AND PERFORMANCE PROGRAM – coming soon!

Powerful Nutrition Tips for Injury Recovery

Food and supplements to speed up healing

 By Delina Rahmate, Clinical Nutritionist

Are you injured and need to heal quickly? Aid the healing process with these powerful tips on nutrition for injury recovery. Put the right eating and supplement strategies to work for you.

nutrition for injury1

Injuries happen. The question is – after they happen, how can you help the body heal?

For most athletes and the everyday person the idea that nutrition can play a powerful role in injury recovery makes perfect sense. Yet when injury strikes, very few of us know exactly how to use nutrition to improve healing.

Here are some best practices for using nutrition to dramatically speed up the injury recovery process for anyone whether we exercise or not.

Injury recovery: How the body works
When tissue is damaged in the body there are 3 steps to the recovery process;

  • Stage 1: Inflammation- the area is swollen, red, painful and hot. Healing chemicals are attracted to the injured area.
  • Stage 2: Proliferation- damaged tissues are removed; new blood supply and temporary tissue is built.
  • Stage 3: Remodelling – Stronger more permanent tissue replaces temporary tissue.

Nutrition is important in all 3 stages.

Nutrition for Stage 1
In STAGE 1: Inflammation is critical as it triggers the repair process. Too much, however, can cause additional damage. These strategies help produce the right amount:

  • Eat more anti-inflammatory fats such as cold pressed oils, avocado, fish oil, fish, nuts and seeds, flax oil or ground flax.
  • Eat less pro-inflammatory foods such as: processed foods, take away foods, foods with trans fats, vegetable oils like canola, sunflower and soybean
  • Include inflammation managing herbs and spices such as:
    – Turmeric fresh/dried (up to 7 teaspoons a day: have with a little black pepper to help absorption) or curcumin/turmeric supplement- as directed by a professional.
    – Garlic: 2-4 cloves per day
    – Bromelain from pineapple: 2 cups per day or a supplement taken as directed by a professional
    – Cacao, tea & berries: eat daily or supplement with blueberry or grape extracts, green tea extracts, citrus extracts and bioflavonoids

Nutrition for Stage 2 & 3
Energy intake is your first priority, even though you may not be able to train your metabolism can increase by 15-50% more than when you are sedentary.

  • Eat adequate protein- legumes, eggs, plant-based protein, meat and fish (not processed meats). 1-1.2 gram/kg of body weight
  • Balance dietary fats from different sources such as cold pressed oils, avocado, nuts and fish oils
  • Eat the rainbow – include a variety of fruits and vegetables
  • Eat enough carbohydrates – you will need fewer than when you are training but enough to support your recovery – choose minimally processed carbs such as whole oats, quinoa, wholegrain rice & sprouted breads.
  • Supplements that may be considered for 2-4 weeks post injury (use under the direction of a professional) – Vitamin A, Vitamin C, Copper and Zinc.

nutrition for injury 2

Urinary Incontinence

1 in 3 women who have ever had a baby wet themselves. Lets talk Urinary Incontinence!

A lot of advice is shared about motherhood, but something few people talk about is bladder and bowel problems both during pregnancy and after birth.

A range of factors, including pregnancy or childbirth, can cause a weak pelvic floor.UI

If you experience any of the following you may have weak pelvic floor muscles that contribute to bladder or bowel problems:

  • Leak urine when you cough, sneeze, lift, laugh or do exercise
  • Not be able to control passing wind
  • Feel an urgent need to empty your bladder or bowel
  • Leak bowel motion after you have been to the toilet
  • Have trouble cleaning yourself after a bowel motion
  • Find it hard to pass a bowel motion unless you change position or use your finger to help, or
  • Feel a lump in your vagina or a sensation of dragging (mostly at the end of the day), which could mean that one or more of your pelvic organs might be sagging down into your vagina (also known as prolapse)

The birth of your baby might have stretched your pelvic floor muscles and any ‘pushing down’ action in the first weeks after the baby’s birth might stretch the pelvic floor again.

Regular pelvic floor muscle training kept up over the long term, as well as the right advice will help. It can often be difficult to know what the pelvic floor is or how to use it correctly.

Having the right guidance and advice from a Physiotherapist can have huge benefits both in the short-term and long-term aspects of daily living.

Your Physiotherapist can assist in pelvic floor, bladder or bowel problems in various ways:

  • Education on the anatomy & function of the pelvic floorpelvic floor
  • How to turn on & use the pelvic floor
  • Advice to reduce leakage & control urges
  • How to incorporate the pelvic floor into daily activities & improve exercise
  • Information on further investigations or specialists
No mum wants to put up with wetting themselves, you’ve got enough on your plate!

Call now to book a consultation with Kelly – 55787155

by Kelly Meddings, Women’s Health Physiotherapist

 

Avoid ‘Swimmer’s Shoulder’ with this quick tip

With summer here, a lot more of us will choose to jump in the pool for some exercise. Swimming is a great form of low impact exercise to help increase strength, endurance and overall cardiovascular fitness.

‘Swimmer’s shoulder’ is a general term given to a range of overuse shoulder injuries that develop from swimming. Shoulder pain may develop due to a range of issues including poor technique or weak and tight muscles.

A common culprit is a stiff thoracic spine or mid back. Our thoracic spine plays a vital role in shoulder mechanics (the way our shoulder moves and functions), especially during an activity with a repetitive shoulder action such as swimming. If your thoracic spine is stiff, you may be overloading or irritating certain muscles around your shoulder which could develop into pain and an injury. Those who spend long periods during the day in a seated position (ie office workers, students, long drives etc) are more prone to stiffness developing in the thoracic spine.

swimming shoulderAn easy way to improve the mobility in your thoracic spine is by using a foam roller.

  1. Place the foam roller horizontally across your back and lay with your knees bent and feet flat on the floor.
  2. Ensure your head and neck are supported by placing your hands behind your head.
  3. Aim to keep your butt on the floor while attempting to move your shoulders closer to the floor, arching over the foam roller in the process.
  4. Hold this position for 30 seconds, remembering to breathe.
  5. Repeat this same process at 3-4 points across your mid back and aim to use this stretch before jumping in the pool!

by Jessica Norton, Senior Physiotherapist.

Get through the “Silly Season” with these Nutrition tips!

by Delina Rahmate – Clinical Nutritionist.Silly season

Bonus recipe at bottom of blog.

Healthy food substitutes for common ingredients

As Christmas is approaching we can start to panic about parties, gift baskets, alcohol and snack foods being readily available. We may have worked hard to be healthy and then it all goes out the window once the drinks and snacks start to flow.

Socialising is important and most likely inevitable and there is a good chance that we will most likely over indulge. To stay on track in the silly season here are a few tips to help you substitute more processed foods and drinks for healthier options.

If you do overindulge don’t beat yourself up! Just get back on track the following day and move on, it is completely ok, we are allowed to have a bit of fun.

IMG_5937

Processed Food Healthy Food Substitute
Burger Bun Quinoa, oats, mozzarella cheese, eggs salt and pepper – stirred and fried use as a burger

Portobello mushrooms – grilled

Soft Drink and or Alcohol Soda stream or soda water with lemon or lime wedges

Kombucha

Coconut Water

Cheese, biscuits, dips and snack platters Limit cheese to a few small pieces

Choose olives and veggie sticks over crackers (see the platter comparison picture for ideas)

Make your own hummus or guacamole (see hummus recipe below)

Salted nuts, beer nuts and roasted nuts often have added bad oils and table salt Raw nuts are better. The very best are soaked nuts – soak in salted water overnight, rinse well and then you can dehydrate them (these are what are known as “activated nuts”). Dehydrate in a food dehydrator or oven at a low temperature until completely dried out so they don’t go mouldy.
Wrap bread Sprouted whole wheat or wholegrain, large green leaves or seaweed nori sheets to wrap
Canned fish Choose BPA lined packaging (look on the label) and wild caught
Beans BPA free can, or cook your own beans. Soak for 8-10 hours overnight and then cook. Place in a mason jar with filtered water (2/3rd full) with salt. Rinse well prior to use.
Canned Foods or Vegetables Try to use fresh seasonal is the best option.

Snap frozen if fresh is not available.

BPA free cans. Watch for other additives. Heat sealing to protect from contamination such as botulism also destroys a lot of the nutrients.

Fermented foods such as sauerkraut, kim-chi and you get the benefits of the good bacteria (probiotics)

Soy Sauce Tamari, coconut aminos or Miso paste (for Miso reconstitution- add a Tablespoon and in warm water, do not boil water as this will destroy the fermented goodness).
Stock Choose organic low sodium stock with no MSG.

Make your own stock- The cheaper options are to buy a whole chicken take apart to use meat and then use the carcass to make stock or bone broth.

Homemade or bought bone broth (can make in a large batch and simmer for 24 hours) full of immune boosting properties and very good for gut healing.

Table Salt Choose Himalayan and Celtic sea salt have higher mineral content then other salts.
Chips and Corn Chips Corn chips choose organic, no artificial colours flavours- these still can be cooked in bad oils (read the labels).

Homemade kale chips and nori or seaweed chips are the healthiest. Cut into shapes slight moisten add salt and bake until crisp.

Sugar, syrups and agave nectar have a high glycemic index Pure maple syrup is a better choice or pollinated raw honey. Try to limit added sugar where possible to 1 teaspoon per serve.

 

Homemade hummus and vegetable sticks (serves 8)

IMG_5938

Ingredients
• 2 cans of garbanzo beans (chickpeas)
• 1-2 Tbspns tahini
• 1-2 teas garlic- minced
• ½ teaspoon of sea salt
• ½ teaspoon cumin
• ½ teaspoon black pepper
• ½ cup lemon juice
• 2 tablespoon chopped parsley
• Pinch of paprika
• Optional: Add cayenne pepper for a metabolic boost.

Instructions
1. Blend together until smooth and creamy
2. Serve a ½ cup sized portion with vegetables sticks of your choice.
3. Refrigerate the remainder.

Calculated per single serve (1 cup of celery and ½ cup of carrot sticks are added to the calculation)

Calories

Kcal

Carbs g Fat g Protein g Sugar g
151.5 16.25 6 8.5 4.4
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