Leg pain can be a nuisance, and in some cases debilitating. Such a condition can make it difficult to perform simple day activities, including standing, walking, and even sleeping. Though your first inclination may be to think that the source of the problem may be in the leg itself, you shouldn’t discount the idea that it may be located somewhere else, such as the lower spine. In fact, it’s often the lower spine that is the root of the problem.
Adhesive capsulitis, also known as the frozen shoulder affects up to 5% of the population. Signs and symptoms include: a limited range of both passive and active motions, stiffness, and pain when moving the shoulders. Of course, it is a must to consult with the experts like those working at the Institute of Sport Physio for a clear diagnosis. Aside from the therapy done in-house for Physio Newmarket and Grafton patients, there are exercises you can do at home to help with your frozen shoulder, such as:
Active individuals are keen about staying fit and healthy but they are also most prone to injuries. From bruises to strained muscles and broken bones, these conditions can affect one’s mobility and activity for long periods of time.
Despite temperate, New Zealand still enjoys warm summers. Temperatures can go as high as 30ºC and can be quite uncomfortable, especially to those whose lifestyles arepigeon-holed as “unhealthy”. They are the ones who don’t get enough sun and prefer stuffing and holing up in their rooms all day. Bad news for them—apart from missing out on all the fun summer brings, they can be at risk of various illnesses. If you are one of them, it’s about time you rethink your plans for the hot months.
Have you been consuming more sugar than necessary? Then you’re in danger. Added sugar is no less than poison to your body. It can overload your liver with fructose, which leads to non-alcoholic fatty liver disease or cause insulin resistance, which triggers diabetes and metabolic syndrome. Cut down on your sugar intake and incorporate more fruits and vegetables into your diet. Too much of anything, especially sugar, is dangerous. Survive the summer by eating a balanced diet.
Work Out Daily
Doing exercises on a regular basis in summer, such as pushups, stretches, jumps, and spine calisthenics, in addition to having a balanced diet, can keep your body in tip-top shape. To make it more exciting, why not get your family out into the garden or the park to play cricket or work out together? It would take away all your worries to know that all of your loved ones are taking good care of their health. Such a routine can also help strengthen your bond, so you’re practically hitting two birds with one stone.
Get Enough Sleep
Sleep plays a crucial role in your health—that should be a no-brainer. Primarily, it’s involved in the repair and healing of the blood vessels. It also keeps the lungs strong, so having insufficient sleep means preventing the lungs from taking in enough oxygen, which the body needs to process its main energy source. In summer, daytime can be particularly scorching and nighttime cold, so getting a good night’s sleep may prove challenging. Learn the best practices that can help improve your sleep, such as getting regular exercise, quitting smoking, and avoiding heavy meals before bedtime.
Summer is a time to celebrate. Take your family to the beach or lake and enjoy the annual flocking of kiwis. Go surfing with your friends at Raglan, Northland or Mount Maunganui. If you’re the kind that loves the country’s heritage, then strolling the historic areas of Northland can be fun. There are a lot of other places to go and things to do to make the most out of summer. While you are trying to stay fit, don’t forget to have fun as well.
Prepare for the Twinges
Being active in summer has its fair share of risks. You can get injured while working out or trekking tough trails. Body pains are also common after a week-long trip to the beach or campsite. Prepare yourself for these scenarios so that you can get back on track the soonest. Visiting a physiotherapist from a trusted clinic like Institute of Sport Physio after each trip for rehabilitation can be a great idea.
Don’t let summer pass without fully enjoying its offerings. Staying fit and pain-free is one way to make all your plans happen. With a physio expert from Newmarket always ready to give you the aid you need in case of injury, you can kiss your anxieties goodbye and make the best of memories.
How summer affects your health… for good or ill, DailyMail.co.uk
DISCOVER SUMMER IN NEW ZEALAND, NewZealand.com
Why sleep is important, APA.org
It doesn’t matter what your occupation or age is—as long as you’re in good health, running a marathon is something you can always do. Even if you have a busy daily schedule, it’s possible to squeeze in time to train for a marathon. Preparation is the best defense, as they say, so whether you are training on your own or with a group of friends, sports injury treatment facilities like the Institute of Sport Physio would like to share with you six tips you can use to ensure you are physically and mentally ready for the race day.
You need to complement your running with a strengthening program to enhance your endurance and speed while minimising your risk of injury. Core strength plays a critical role in keeping your body stabilised while running, which can delay fatigue and improve your running economy.
Wear the Proper Shoes
When choosing the shoes that you will use for running, make sure they are lightweight and provide good support. If you plan to wear different shoes for the marathon, break them in by running for 10 miles at marathon pace. If the shoes don’t feel good during this test run, you need to find yourself a better pair or get the Physiotherapist to check them out. He may recommend an orthotic to add stability to your feet.
Just because you’re burning a lot of calories training for a marathon doesn’t mean you can eat anything you want. You need to ‘fuel’ your body properly in order to maximise the results of your training, and eating healthy foods is the best way to do so. Best foods for marathon runners include oats, bananas, broccoli, yogurt, coffee, and whole grains. You can still indulge in your favorite foods of course, but take them in moderation. Taking sufficient fluid the night before the marathon is very important.
Visualize Your Success
Picturing yourself succeeding is a great motivator to help you achieve your goals. While you train, spend a few minutes a day picturing yourself running the perfect race. See yourself running strong, carrying out your gameplan to perfection, and crossing the finish line well within your goal time. Let that image be your inspiration to success.
Get a Sports Doctor and Sports Physiotherapist before Your Run
A sports physical can give the clean bill of health you need to proceed with your run. When you meet with the doctor, tell him how much and at what intensity you were training. Also inform your physician of the marathon distance and your goal time. This will give your physician an idea of what to look for and how to look at it. A Sports Physiotherapist can check out your spinal alignment, running shoes and flexibility.
Don’t Work through the Pain
You need to listen to your body and rest if training is starting to get painful. If pain persists, get a physical examination immediately so that you can receive the appropriate treatment and get back to running as soon as possible. If you ignore the pain, injury could set in and leave you sidelined for a lengthy period.
For the diagnosis and treatment of injuries resulting from your marathon training, don’t hesitate to visit the Grafton NewMarket physio clinic of Institute of Sport Physiotherapy.
The 5 Requirements of Training for Your First Marathon, trainingpeaks.com
Basketball, rugby or football players dread getting an Anterior Cruciate Ligament (ACL) tear. Unfortunately, despite the concerted prevention efforts, a recent study conducted by orthopaedic surgeons from The Children’s Hospital of Philadelphia showed that cases of ACL injuries have increased over the last twelve years among young athletes.
The Institute of Sport Physio attributes this dramatic increase to the rising popularity of year-round competitions and training. Young basketball athletes, for example, join different teams so that they can compete throughout the year. Studies also show that the majority of cases of injuries that need surgical intervention occur during actual competitions.
What is ACL injury?
The ACL comprises the posterolateral and anteromedial bundles that function as stabiliser. The anterior cruciate ligament helps prevent the femur (thigh bone) from sliding backwards on the tibia. It also stabilises the knee from rotating. Injuries or tears occur when the bundles’ work is compromised by a muscular imbalance or an external force. A torn ACL presents a second- or third-degree sprain of the ACL.
The ligament becomes overstretched or torn when the foot is firmly planted and the knee twists and locks at the same time. Such an ACL injury is noncontact and is common in athletes playing basketball, soccer, football, and gymnastics, which involve sudden change in direction. ACL injury may also occur when the tibia is pushed away from the femur. This kind of injury usually occurs during a fall when skiing, in which the front of the knee receives a direct blow. Athletes describe hearing a pop when this injury occurs.
Why is ACL injury common among young athletes?
Medical experts providing physio in Grafton also attribute the increased injuries among young athletes to adolescents’ growing interest in one-sport events. Prior to these events, young athletes perform repeated, brutally inefficient exercises with little time to recover. They also note that the injuries often occur in sports that rely heavily on shifting, pivoting and jumping.
Additionally, young women are three to eight times more prone to ACL injuries than boys. They have a different anatomic structure that puts them at a higher risk of developing the injury. Women have a wider pelvis than men, which causes the femur to meet the tibia at a higher angle (Q angle). This uncommon angle increases the force that the ACL can withstand in the event of any altered motion, thus increasing the risk of damage.
Women’s genetic composition also contributes to their vulnerability to the ACL injury. Their muscles are more elastic, thus reducing the protection the muscles can provide to the ACL. Hormonal changes during menstruation also affect elasticity. Furthermore, a female’s hamstring reacts and contracts slower than that of males, increasing the risk of ACL injury when landing from a jump.
Preventing ACL Injury
Nearly 70% of ACL injuries are non-contact in that they are caused by bad mechanics. Physiotherapists cite that most non-contact ACL injuries are preventable:
Mechanics. Valgus collapse poses a high risk of developing ACL tear. Athletes should learn how to squat, jump, lunge and land without ankle or knee collapse. Physiotherapists state that the body resorts to the most comfortable patterns when it is tired. As such, teaching athletes how to land and bend with proper mechanics helps prevent the injury. They should also learn how to land and pivot at a young age.
Basketball players, for example, develop ACL injuries when landing from a jump. It is because the legs collapse inward, putting tremendous stress on the knees or they remain stiff, stressing the ligaments. They can avoid ACL injuries by landing on the knees with bent hips to absorb impact, ensuring that the body maintains an upright position when landing, and avoiding placing too much stress on the forefeet and toes when landing or jumping.
Moreover, athletes should engage in formal sprints before partaking in the sport as it helps the them develop stability at fast speeds and change direction with sufficient agility.
Strength. Learning how to execute a particular technique does not always guarantee a safe land during a game. This is why it is important to strengthen the lower body with exercises in order to improve stability. After an ACL repair, most rehabs focus on quadriceps strength to determine how well the athlete will perform. This is because most young athletes overuse their quadriceps to perform most exercises, ignoring their glutes. The glute medius is particularly important in preventing ACL injury as it determines the strength of the core and the hips.
Recovery. Even professional athletes have a recovery period before participating in the next game. Young athletes should allow a reasonable period for their bodies to recover.
Hamstring Exercises. Most athletes focus on the muscles around the hips, knees and ankles. To get an athlete ready for on-field games, it is crucial to link the muscles together with exercises that translate power from the lower body to the upper body such as dumbbell squats and presses.
To better understand ACL injury or receive the proper treatment should you suffer from it after a game, consult with physiotherapists at trusted clinics, such as Institute of Sport Physiology. It is very important that you get the right advice for your condition before you set out for another game.
How to Prevent ACL Injuries in Basketball, Stack.com
ACL injuries a growing problem for high school athletes, Triblive.com
Anterior Cruciate Ligament (ACL) Injuries – Prevention, WebMD.com
Across New Zealand, too many people suffer from chronic back pain. It is a condition that often limits movement and a person’s abilities to carry on with their tasks and other activities day to day. The costs of suffering from this has also been great but unfortunately, no conventional pain remedy has ever worked to provide permanent relief.
Back pain is perhaps the most common type of pain that people experience. Although there are many available treatments out there, most only provide temporary relief. Sooner or later, the pain shoots back up and the patient is left in a great deal of discomfort again, and right back into seeking better solutions.
In the world of athletics, hip and groin injuries are two of the biggest problems that have always baffled surgeons. That’s because these two injuries somehow interact even if they are entirely different from each other. If not treated immediately and properly, both issues can also put an abrupt end to an athlete’s promising career. [Read more…]
Sure, you like to keep your body fit. That’s exactly why you have made a commitment to stay active everyday. If it were up to you, you would not miss a single day at the gym or the court, unless you are really unable to get moving. [Read more…]