Winter on the Gold Coast is a great time to get out and experience the beautiful outdoors.
Cooler temperatures and clear days in winter make for great hiking conditions here on the Coast.
Here are 3 quick tips before heading out on your first hike this winter:
1. Wear comfortable shoes- don’t decide to go out for an 10km walk in your brand new shoes that you haven’t worn in yet (you will be seriously regretting this decision later once blisters start to develop!). Wear shoes that have good support and that you are familiar with.
2. Warm up for a couple of minutes with some stretches- whether it’s a cruisy 3km walk along Burleigh beach or a 20km day hike in the hinterland, make sure you take a few minutes to stretch prior to starting. Calves, hamstrings and quads are the main muscles to focus on.
3. Hydration is crucial- our perception of thirst is different during winter than summer due to the cooler temperatures. We typically don’t feel as thirsty and we don’t feel like we are sweating as much. But this doesn’t mean our body doesn’t need the water. Hydration is just as important in winter as it is in summer so make sure you pack a water bottle with you (and drink it!) on every hike this winter.
There is no such thing as a simple rolled ankle. Ankle sprains are a very common injury seen in all ages ranging from rolled ankles on the sporting field to a twisted ankle while walking on an uneven footpath.
Jess Norton shares with you 3 good reasons why you should seek help from your physiotherapist following a simple ankle sprain:
1. ACCURATE DIAGNOSIS
Sprained ankles can vary in degrees of severity and the management and recovery time frames will differ depending on the severity of your sprain. Your physiotherapist can assess your injury in detail and inform you how to manage your acute symptoms and provide you with a recommended rehabilitation plan including specific exercises.
2. RISK OF RE-INJURY
A history of an ankle sprain means your risk of another ankle sprain is now higher. Your physiotherapist can help reduce this risk by ensuring you complete an adequate rehab program (consisting of strength, flexibility and balance training), perform a gradual return to training/games and complete any recommended agility work before returning to high intensity/change of direction type movements.
3. PERSISTING SYMPTOMS
Often the pain and swelling will settle after a few days of rest, however a significant number of people develop persisting symptoms if not managed properly or if no rehab is completed. These symptoms can include stiffness, weakness and instability (especially during cutting type manoeuvres). Your physiotherapist can show you exercises and guide you through your rehab to ensure you make a full recovery and don’t experience any of these ongoing issues.
If you currently have an ankle issue – ring our friendly staff on 55787155 and tell them that you saw this article and you will receive a GAP FREE initial physiotherapy consult when using your private health insurance.
Do you have a ski trip booked this year? Avoid ski injuries with the right preparation leading up to your holiday and avoid the 3 biggest mistakes people normally make.
Physiotherapist Jess Norton spent almost four years living and working in Vancouver, Canada and enjoyed plenty of time on the slopes. Jess is very familiar with ski and snowboarding injuries and shares some insight on preventing injuries below.
Not training in the lead up – one of the biggest mistakes we make leading into the ski season or a skiing holiday is lack of preparation. The way we use our muscles while skiing and snowboarding is very different to the way we move during day to day activity, so we need to train for this different type of movement. Quad, glut and core muscles are typically the muscles that need the most focus.
Not making sure you are fit to spend all day on the mountain – Cardiovascular fitness plays a large role in injury prevention – make sure you get the legs conditioned to tolerate a big day on the slopes – a stationary bike or push bike is great for this
Fatigue is a major factor in injuries on the ski slopes so it is important to train endurance as well as strength and flexibility.
3. Not getting a lesson if you haven’t skied in ages – make sure you get a lesson when you return to the slopes after a long hiatus. Your technique is critical in making sure you remain injury free and enjoy yourself
For ski and snowboarding injuries and to start conditioning yourself for an enjoyable holiday book a time with Jess by clicking here OR Call us on 07) 5578 7155 or email firstname.lastname@example.org to book now.
Jess took on the the 3 Capes track in Tasmania recently – she is an expert on backpacks
DECIDE ON ITS USE FIRST
The first thing to consider when looking at backpacks is to think about what you are going to be using it for. Is it going to be a bag that you use on a daily basis for school or work? Or is it going to be for day trips on weekends or a multi day hike? The size and function of the backpack you choose will differ greatly depending on what you use it for. You don’t want to be carrying around a big pack if you don’t have to!
WEIGHT OF THE PACK
Choosing a backpack that is light weight will lighten the load and strain placed on your body when carrying your backpack. Make sure you get an idea of the weight of the empty backpack by lifting it up in store or even try it on your back.
You can also reduce the weight by making sure you don’t over pack your bag- pack the necessities only! This is most important if you are carrying your backpack on a daily basis- too much weight can lead to a gradual overload to your body that may develop into an injury.
HOW YOU WEAR IT
Most backpacks and designed with two straps- make sure you wear them both! If you wear your backpack slung over one shoulder, all of the load is placed through one side of your body. It’s also useful to distribute the contents in your bag evenly- don’t place all the heavy objects to one side. If your backpack generally weighs more than 6-7kg then a waist strap is a good idea (most large backpacks have them). This strap should be secured around your waist, just above your hips, and ideally should take at least 70% of the pack load. This will take the pressure off your shoulders and upper body.
In the meantime i’m heading off to get married – enjoy your trek and be safe!!
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:
o Restore full range of movement
o Control swelling, ease pain and prevent blood clots
o Normalize walking patterns
o Build up strength in the surrounding muscles
o 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