Ever wondered if you are warming up properly before training and games?
We get asked all the time – whats the best way to warm up ? We are moving away from the idea of static stretching as a warm up and there is definitely no evidence to say that it prevents injury. Instead we are telling sports people to make sure their warm up is more dynamic in nature using the key movements that you would use during the actual sport you are playing. For soccer this involves jumping/landing/cutting and pivoting. For surfing this might involve squats or push ups.
Every sport will be different. The more info you can give your body and brain about what you are about to do the better!
FIFA’s Medical and Research Centre have developed a warm up program called FIFA 11+. The warm up program was designed for male and female soccer players over the age of 14 years old with the focus on injury prevention. Studies have shown that those players who performed the warm up program regularly (on average 1.5 times per week) reduced their risk of injury by up to 35%.
The FIFA 11+ program incorporates core strength, propioception (balance and body awareness) as well as plyometric drills with the main focus being on good postural alignment during the exercises. It is a simple program that can be used as a warm up at the start of each training session twice a week for approximately 20 minutes.
Following knee surgery, your surgeon will likely suggest you see a physiotherapist for post surgical rehabilitation. This rehabilitation is an important part of optimizing your recovery and ensuring that you return to full function. Your physiotherapist will discuss the post surgical rehabilitation process with you depending on the type of surgery that you have had.
The main focus of post surgical rehab is to:
Restore full range of movement
Control swelling, ease pain and prevent blood clots
Normalize walking patterns
Build up strength in the surrounding muscles
Gradual return to full activities and function
After knee surgery, the best exercise to help regain range of motion and strength is the stationary bike. You will typically need enough bend in your knee before starting this exercise. You may also need to adjust the seat height to a slightly higher position than usual to make it more comfortable for your first couple of attempts.
Once comfortable with your position on the bike, begin 10-15 minutes of little to no resistance pedaling, aiming to keep a regular speed and rhythm throughout.
If you experience no significant aggravation in pain or swelling in your knee following your time on the stationary bike, then you can gradually increase duration and resistance over the coming weeks.
Jess is our post-operative rehab physio and is getting amazing results with lower and upper limb conditions – ring us on 55787155 or email email@example.com to book any post operative surgery rehab with Jess
Get rid of pain just by educating yourself! We see a lot of people who often prolong their back pain and even have poor outcomes due to their beliefs about their back pain – we dispel a few myths about it just below
If my back is hurt I will have permanent back pain: although initially your pain may be high, the back is a strong structure, designed to move, and permanent damage is rare.
If I have back pain I should stay in bed and rest: although avoiding aggravating activities is wise initially, prolonged bed rest may actually make your back pain worse. Keeping active and gradually increasing your activity as your pain settles is the best approach.
The more back pain I have, the more my spine is damaged: Pain and damage are poorly related. A paper cut is a great example of this! Pain levels differ between individuals for a variety of reasons – two people with the same injury can feel vastly different amounts of pain.
My pain is due to something being ‘out of place‘: Despite the widely adopted language, discs and bones do not randomly ‘pop in and out’. Research shows that the most disabled people with low back pain are those that hold the belief that there is a problem with the structure of their spine.
I need an x-ray or scan for my back pain: Not necessarily. A large proportion of back pain is ‘non-specific’, or in other words, won’t really show anything with X-rays or even CT/MRI scans. Most adults will have spine changes upon imaging. These tests should be reserved for those where more serious problems are present.
You should always seek help with a sore back – with correct education and advice your risk of long term problems will be minimal. We understand back pain and have been treating it for years with great patient outcomes.
Give reception a ring on 55787155 or email firstname.lastname@example.org to book your appt now