Goldilocks knew how to prepare for competition

Goldilocks knew how to prepare for competition

So, you want to compete in a recreational or competitive sport challenge?

Maybe this is the year you want to complete your first triathlon, or half marathon? Maybe it is the year you want to start running.

Don’t try going from the couch to 10km straight away.

Like the development of any new skill, the key is to build up gradually and not expect to be an expert on day one. When it comes to training you should try not to max out on too many sessions in one hit.

Thawing a Frozen Shoulder

Thawing a Frozen Shoulder

It doesn't have to be cold to get a Frozen Shoulder. It can be a debilitating condition for those affected in the community. Here, we answer some questions on the Frozen Shoulder, also known as Adhesive Capsulitis. It is a condition that affects your shoulder joint and usually involves the gradual onset of severe and disabling shoulder pain, coinciding with a loss of range of motion of the shoulder.

The Dreaded DOMS

The Dreaded DOMS

The nights are getting cooler and that means Fun Run Season is upon us. For those dusting off the running shoes that means one thing, tired sore aching bodies and limbs after the first training run. With everything that sports science has to offer and no end of gimmicks on the market why is it that so many over us complain of severe muscle soreness (Delayed Onset Muscle Soreness DOMS) after increased exercise? Having completed a couple of marathons I’ve had plenty of time to contemplate this question. Unfortunately, for the most part the answer has eluded me. It’s time to see if science can answer the question “How can I stop or at least minimise DOMS?”

Should I let my child pump some iron in the gym?

Should I let my child pump some iron in the gym?

Max Sadka has recently explored a question Physiotherapists are commonly asked “When is my child safe enough to start gym based exercise”

This is a trending concern; that exposing adolescents to gym based resistance exercise can expose them to unnecessary injury risk. You personally may have found yourself at this crossroad when your son’s coach suggested he could take their game to the next level by introducing some resistance exercises, or perhaps have been hesitant when your daughter asked if she could join you at your local gym for your weekly workout. Is there truly any benefits, and do they outweigh the risks?

It's Not Always About Tennis

It's Not Always About Tennis

Tennis elbow or lateral epicondylalgia is a very painful and debilitating condition. As many would know, it occurs commonly throughout the population and even to those who don’t play tennis. The effects can mean severe disruption to work and recreational activities. A third of people with tennis elbow will have the pain for longer than a year. Meaning the right treatment approach is crucial to helping those with elbow pain enjoy their normal activities. One size fits all is not always the answer (Coombes, Bisset, & Vicenzino, 2015).

Should Nic Naitanui Return to Football in the Derby?

Should Nic Naitanui Return to Football in the Derby?

It’s only 7 weeks since the West Coast Eagles star ruckman Nic Naitanui underwent Achilles tendon surgery on both ankles (Hagdorn, 2016). How can he have recovered so quickly to be picked to play in this weekend’s Derby, against cross town rivals Fremantle? All those who watch Australian Rules Football know how tough a local derby can be, so players need to be fully fit to make an impact. With the resources and expertise at every professional sporting organisation it would be expected that if a player is selected to play, they are ready to play. For all those, who have had a painful Achilles tendon it’s hard to believe that a player can be ready to play professional football only 7 weeks from surgery. How have they achieved it?

Should Nat Fyfe Be Earning Frequent Flyer Points?

Should Nat Fyfe Be Earning Frequent Flyer Points?

It has recently been reported that following a lower leg fracture, sustained playing Australian Rules Football, star Dockers’ player Nat Fyfe was to be flown across Australia for surgery to treat the fracture (AAP, 2016). On first reading this poses some interesting questions.

·      Are the Orthopaedic Surgeons in Perth not suitable to treat a lower leg fracture?

·      Do elite athletes require special treatment when it comes to looking after their injuries?

·      Are there negative effects to changing time zones to treat a fractured leg?

RECTUS ABDOMINIS DIASTASIS (RAD)

RECTUS ABDOMINIS DIASTASIS (RAD)

Here is another great blog from Amber Whiteford, this time on Rectus Abdominis Diastasis, also known as RAD. It is a common occurrence during pregnancy as the abdomen grows and the abdominal muscles are stretched. Following pregnancy the RAD can remain without effective abdominal exercises. The following information gives some great advice on how to look after your abdominals after childbirth and prevent some of the negative effects of RAD. If you require more information please do not hesitate to contact one of our friendly physiotherapists at Southcare.

The CORE.... Time to Demystify

The CORE.... Time to Demystify

Thanks to Taryn Watson, one of Southcare's Continence and Women's Health Physiotherapists, we thought it was time to demystify the "CORE". We hope you enjoy this blog on all things abdominal.

With the recent popularity of pilates, the term ‘the core’ has become widely spread. When taken in the true sense of the term, it should involve activation of the pelvic floor muscles (PFM) and the deep abdominal muscles such as the transverse abdominus (TA).

Despite popular belief, your six pack muscle (more correctly termed the Rectus Abdominis or RA) is not your core. Neither are the two layers of obliques underneath this. They are 'power' muscles, and help to move your trunk, and while very important, they do not have a supportive function like the PF and TA. In fact, while the PF and TA muscles have an upward, inward motion when contracting correctly, the RA and obliques create a downward and often outward force in the abdomen.

The Parent – Child Relay, the Hamstring Graveyard

The Parent – Child Relay, the Hamstring Graveyard

To truly understand someone's life you must walk in their shoes and so it was at the end of the parent child relay race I found myself with what would be traditionally described as a grade 2 hamstring tear (Mueller-Wohlfahrt et al., 2012). This definition is currently up for discussion but more on that later. Now when it comes to tearing a muscle I’m certainly not alone and unsurprisingly I was not alone on that day either. To treat patients is one thing, to be one is a whole different story. So I thought I should answer some questions on my predicament. What is the definition of my injury? How do I best treat a hamstring injury? Where do we go from here? How do I stop this from ever happening again? 

Essential Exercises and Information After Birth

Essential Exercises and Information After Birth

Thanks to Amber Whiteford for putting together this great blog on essential exercises and information after child birth. Many women are unsure how to return to exercise after childbirth and which exercises are important. Amber gives some great advice on how and when to return to exercise. For further information please don't hesitate to contact Southcare and speak to one of our friendly Physiotherapists.

Prevention is better than Cure: The ACL

Prevention is better than Cure: The ACL

After having had a brief mid year break from writing I thought it was time to get back to the keyboard and write about an area that has interested me over the years; Anterior Cruciate Ligament (ACL) Injuries, the reasons why they occur and how to prevent them. Many sports medicine practitioners will attest that with the winter season comes ACL injury and the number of multidirectional sports played over this period is a key reason for this. The ACL injury also remains one of the most common major sporting injuries requiring extensive rehabilitation and time away from sport. For these reasons I thought it would be interesting to examine some of the causes of ACL injuries, who are the at risk players and are there any ways we can prevent ACL injuries from occurring.

I felt it ‘Pop’… What do I do Next?

I felt it ‘Pop’… What do I do Next?

The winter sports season is now in full swing and with winter sports comes contact and with contact comes injury. The injury that sparked my interest recently was shoulder dislocation. It’s not a frequent occurrence but can certainly have a dramatic effect on a player’s season and have ramifications for their ongoing sports participation. The most recent high profile case being AFL Footballer, Gary Ablett Junior, who after undergoing stabilisation surgery last year and a rehabilitation program; returned to the field this year unsuccessfully and is still on the sidelines undergoing further rehabilitation.

Moderation: The New Fast Bowlers Code

Moderation: The New Fast Bowlers Code

With the glow of Australia’s win in the recent cricket World Cup slowly fading I thought now might be a great time to examine one of the contributing factors to the success. Australia’s dominate fast bowling performance. In the week following the win, many commentators have suggested that one of the big reasons for Australia’s win was it’s bowling strength. This is in no small part due Mitchell Starc’s great tournament, resulting in him receiving Player of the Tournament. 

Are Endurance Sports Worth the Effort?

Are Endurance Sports Worth the Effort?

With summer now over the fun runs around Perth are about to get into full swing. No doubt plenty of weekend runners will be dusting off the running shoes and looking to get into some serious training for the big event. Some will be doing their first fun run, whilst others will be seasoned competitors looking for a personal best to benchmark 2015 as their year.

The increase in numbers of people competing in triathlons, fun runs and cycling events grows each year and has also led to the inevitable question. Are we doing ourselves more harm than good by entering these endurance events? With several high profile deaths being reported in the media in the last few years I thought it would be worth visiting this question from a scientific perspective.

Should we let our kids play Rugby?

Should we let our kids play Rugby?

2015 will be a big year for international rugby with the World Cup kicking off in September. No doubt plenty of children around Australia will be watching and cheering their Wallabies as they take on the best in the world on the greatest stage.  As Israel Folau breaks tackles, Will Genia ducks and weaves and Bernard Foley scores penalty goals many of them will be inspired to take up rugby and emulate their heroes. At the same time many parents will be concerned at the risk of injury to their children and the possible catastrophic nature of these injuries.

Running and Knee Joint Loading

Running and Knee Joint Loading

The biomechanics of running is a hot topic at the moment. Should we heel strike? Should we run on our toes? What reduces injury the most? Should I try barefoot running? Should I run at all? All these and many other questions are being asked around the world and science is doing it's best to try and answer some of these for us.