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.
An easy way to improve the mobility in your thoracic spine is by using a foam roller.
Place the foam roller horizontally across your back and lay with your knees bent and feet flat on the floor.
Ensure your head and neck are supported by placing your hands behind your head.
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.
Hold this position for 30 seconds, remembering to breathe.
Repeat this same process at 3-4 points across your mid back and aim to use this stretch before jumping in the pool!
Senior physio Jess Norton has a special interest here at Physiologic in post-op rehab. She wants to share with you 3 steps for post surgery and how we can help you.
(1) Goal setting: Surgery is the easy part, all the work is done for you – you now need to make sure you get the best possible outcome by committing to a set of goals. Whether its to run a 10km race, get back to playing soccer, or to be able to work each week without pain, its important to set yourself goals. We will make sure we manage your rehab by structuring your program specifically to achieving your goals.
(2) Break it down: Our clinicians will break your rehab into short term, mid term and long term treatment. For example short term will be aimed at reducing swelling and regaining range of motion, while long term treatment will be more strength focused aiming to get you back to running or in full health for an upcoming holiday (depending on what goals you have set). We will help guide you through each phase and prevent any ongoing complications.
(3) The hard work begins: The process doesn’t end with surgery. As we said earlier, surgery is the easy part- its the rehab afterwards where you will need to commit and put in the effort to make sure you get your optimal outcomes. We will outline and progress rehab exercises for you to start after surgery and its important that you complete these if you want to achieve your goals.
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 email@example.com 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!!