Going Slowly but Surely

A shift from high-intensity interval training to slower, more measured forms of fitness, such as walking, can do a lot to your body than you may think. For instance, it allows you to work out with precision and full awareness of the physical mechanisms at work. An hour or two of walk also helps you see the big picture of your health, which in turn enables you to diagnose your physical, spiritual, and emotional needs more accurately, and eventually reconfigure your lifestyle accordingly. Furthermore, it helps you get a dose of sun and fresh air every day.

Then again, this new fitness trend must not be viewed as a one-time-per-day regime. Neither should it be used as an excuse for living oddly relaxed throughout the day after you finish doing it nor as a means to kill time. According to David Higgins, well-known elite trainer who’s worked with various actors for blockbuster films, including Wonder Woman and Mission Impossible, conscious movement must be integrated in every area of a person’s life. This is why it is called “conscious” movement, because the only time you get to take a break from doing it is when you’re unconscious.

Higgins explained that the human body is not wired for a fast-pace, intense lifestyle. He referred to this kind of lifestyle as “not anatomically sustainable”. True enough, conscious movement allows the body to stay active, keeping calorie intake in check yet not seriously straining or even damaging the muscles.

Other Types of Conscious Movement You Should Try

Apart from walking and keeping a busy lifestyle, there are other types of conscious movement that you can incorporate in your low-intensity workout regime. One is low-impact interval training (LIIT), a nine-week “Couch to 5K” initiative, where your three runs a week begin with a five-minute walk, followed by 15 minutes of walking and running split into 1- and 1 1/2-minute intervals.

Another is the Barrecore, a dance-inspired workout that integrates the fat-burning format of interval training, to exhaust each major muscle group, with static stretches, which lengthen your muscles and offer relief. In case you want the hit of a strong workout with the benefit of self-care, try yin-yang yoga, which involves strength yoga followed by flow and yin so you don’t feel guilty for not getting in what you think you need, but you’re also getting what you probably need the most.

The best exercise is one that offers long-term results and is conveniently sustainable. Rather than living a stressful life but completely unaware of the real and right reason for going to the gym, why not just live normally with a balanced lifestyle free from injury? Conscious movement is the perfect option for a healthy, normal living. Pair it with a regular visit to a sport physio specialist in Newmarket, such as Institute of Sport Physio, you can definitely live long and truly stress-free.

Source:

https://www.harpersbazaar.com/uk/beauty/fitness-wellbeing/news/g36296/the-best-fitness-classes-for-2016/

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As you run downhill, the force of your movements carry the body forward, but the foot remains firmly on the ground. This is known as dorsiflexion. Despite this, the ankles are designed to move in a way that allows the stress of this movement to be distributed throughout the legs equally. If the ankles lack the proper mobility, however, the stress is not distributed evenly, with most of it ending up in the knees. This is what causes knee pain.

Fortunately, there are many ways to help maintain the mobility of your ankles after you’ve completed your round of physiotherapy for your knee pain. Some of these steps include:

Proper Stretching

The ankles are designed to move in three dimensions: front-to-back, side-to-side, and circular rotation. As you stretch and warm up before going on a run, you’ll want to make sure you cover all three movements in your stretching routine. That said, try adding this simple exercise for knee pain and improving ankle mobility:

Start by getting on one knee and driving your knee forward and back. You should feel this movement stretching out your shin, ankle, and heel. After this, you want to repeat the process, except you’ll be moving diagonally towards your right. Next, you’ll want to do this towards your left. Aim to do at least 10-15 sets to warm up your ankles.

Of course, you’re free to continue doing other stretches to help warm up your ankles alongside the stretch mentioned above. Other stretches that are good for your ankles include ankle circles and calf raises.

Ice Your Legs after a Long Run

Ice has long been used to treat various aches and pains in the body. Soak your lower limbs in an ice bath for a few minutes when you get home from a long run. The cold will help decrease any pain you may be experiencing and prevent swelling in the feet and lower legs. Swelling in the ankles is one of the most common reasons why many runners have trouble maintaining the right amount of mobility in their ankles.

Get Enough Rest In-Between Running Sessions

Lastly, you need to make sure that you give your body enough time to rest. This is because you want your body to enter and complete its state of hyper-recovery, the process that the body undergoes to heal and strengthen muscles and ligaments. Hitting the running trail too soon means that you’re forcing muscles that have not yet healed back into action. This easily increases the risk of injury. Make sure you add a day of rest in-between running sessions.

Source:

11 Knee Pain Dos and Don’ts, WebMD.com

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Dealing with sports injuries can be overwhelming, especially for the first timers. Good thing there are plenty of means and resources nowadays to inform you on how to treat sports injuries the right way. Here are some of tips for that purpose exactly.

Immediate Response

How long you take to recover from an injury depends on how quickly you respond in the first few minutes. You MUST immediately book in with a physiotherapist. No matter how swollen and painful your injury is, Institute of Sport Physiotherapy will administer its Interferential Treatment which will immediately reduce the swelling and pain so the physio can commence rehab on the affected body part and get you back to normal very fast. Do not wait until the pain and swelling reduces before commencing Institute of Sport physio rehab.

In the day or so you are waiting for your physio appointment, the most basic thing you should do is to execute R.I.C.E. to relieve throbbing or swelling. Note that R.I.C.E. is not a substitute for physio treatment.

Otherwise known as Rest, Ice, Compress, and Elevate, R.I.C.E. can prevent your injury from getting worse, until you get professional help. In most cases, you will probably require sports injuries rehabilitation.

REST – To ease the impact on the injury, the first thing you have to do is to relieve any sort of stress or pressure upon the affected area.

ICE – The cold can help relieve pain and also reduce the swelling. By applying an ice pack, or even a bag of frozen veggies, you can already decrease the blood flow to the area. To avoid damaging your skin, do not apply it directly to the area, but instead wrap it in a thin cloth, and only for about 15 to 20 minutes at a time. Allow your skin to go back to normal temperature before doing it again for another round.

COMPRESS – In relation to resting the affected area, you should also wrap it with bandage to keep it immobilized and reduce swelling.

ELEVATE – Last but not least, elevate the injury above heart level. This is to drain the affected area from fluid build-up.

Institute of Sport Physiotherapy can get you back to your sport in as little as 5-6 days if you visit them immediately after injury for Interferential Treatment.

Assuming that you are fairly in good shape, and depending on the kind of injury you have, here is the length of time you can expect it will take to heal:

Pulled muscle – This depends largely on the location of the injury, as well as how badly you pulled it; easily, it can take anywhere from a mere few days to some several weeks.

Sprained ankle – This is one of the most common injuries that athletes, and even casual players, get. A minor sprain can take about a week to get better, while a severe one can take some three to six weeks.

Fractured finger/toe – A wrong fall or wrong equipment handling can cause this injury. With proper care and attention, this can be healed in three to five weeks.

Mild contusion – Give it a rest for up to five days.

These are some of the most basic expectations you should have when dealing with sports injuries. Of course, there may be signs that the injury may be a lot worse, such as an actual visual of broken bones, for example. In this case, you should get more serious medical health, and then follow it up with proper rehabilitation for faster healing from professionals such as Institute of Sport Physiotherapy.

Sources:

Sports Injury Treatment. Healthline.com.
Sports Injury Prevention and Treatment Advice. VeryWellFit.com.

The post Some Tips on How to Treat Sports Injuries to Prevent It from Worsening appeared first on InstituteOfSport.co.nz.

The result reveals that both participants, after exposure to equally movement-limiting situations, experience impact on both their motor and metabolic systems and their nervous system, altering neurogenesis and the interaction between motoneurons and muscle cells. Simply put, taking care of your physical health by having an active lifestyle can help maintain if not improve your mental health.

Why are weight-bearing exercises important to your overall health and wellness?

The study also involved preventing several mice from using their hind legs for 28 days. At the end of the experiment, they found out that the mice’s neural stem cells had declined by around 70 per cent. Their neurons and oligodendrocytes had also failed to fully mature. Whereas, the mice whose hind legs remained free and were subjected to weight-bearing exercises had increased brain functionality.

It can, therefore, be concluded that weight-bearing exercises can help improve brain health. Keeping the muscles active increases the rate at which signals are relayed to the brain. These signals are vital for the production of healthy neural cells the brain and nervous system need. On the contrary, reduced exercise makes it difficult for the body to produce new nerve cells, which are among the building blocks that allow the body to handle stress and adapt to challenges.

The principles established by the research apply to humans as well as to animals. In the words of the lead author Dr. Raffaella Adami, “It is no accident that we are meant to be active: to walk, run, crouch to sit, and use our leg muscles to lift things. Neurological health is not a one-way street with the brain telling the muscles ‘lift,’ ‘walk,’ and so on.”

When Muscle and Brain Work Together

Maintaining brain health could mean resistance to a wide range of brain diseases, including dementia. Regular exercise at a young age therefore helps lower the risk of acquiring common age-related mental health issues. Apart from that, the research also proves that regular exercise can help increase IQ levels. For instance, 40 minutes of daily exercise can help an average student excel in Math, English, and Social Studies.

Exercise also helps protect your brain functionality by improving blood flow, which consequently increases the production of nerve-protecting compounds. This in turn reduces damaging plaques in your brain, and altering the way these damaging proteins develop, which appears to slow the development of Alzheimer’s disease.

With both your brain and body functioning properly, you can live a long, healthy life. Formulate a workout routine that works for you, but if you really want the perfect workout regimen, especially if you are recovering from a certain injury or illness, consider visiting a physio expert in Newmarket, such as the Institute of Sport Physio. With an expert’s help, you can have access to advanced techniques, which target the muscles that actually need workout.

Source:

Reduction of Movement in Neurological Diseases: Effects on Neural Stem Cells Characteristics,
frontiersin.org

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What is acupuncture?

Acupuncture is a form of alternative medicine that involves inserting needles into the body, particularly points where energy is believed to be channeled through. It is based on the belief that diseases and other irregularities inside the body are caused by the disruption of energy flow along these points. By inserting needles just at the right points, the path of energy will be unclogged, restoring the balance of energy flow that helps maintain the body’s health.

Contrary to popular belief, acupuncture is actually backed by a number of studies in terms of its effectiveness in alleviating chronic aches and pains, such as low-back pain, neck pain, and osteoarthritis/knee pain. Like most other treatment methods, acupuncture has its share of side effects, but they are only limited to bruising and slight bleeding when not performed accurately. Generally, this treatment method is safe for everyone. After all, it won’t be around for thousands of years if it doesn’t work or if it’s dangerous.

When to Consider Having an Acupuncture Treatment

A physiotherapist in any reputable clinic, such as Institute of Sport Physio, recommends acupuncture to treat a number of physical conditions. These conditions normally manifest as chronic, recurring, and acquired pain. Here are some of the main types of injury that acupuncture can help treat.

Sports Injuries. Acupuncture is beneficial for all sports injuries as energy flows through the joints and muscles help to reduce swelling.  Patients are asked if they are agreeable to the use of acupuncture needles.

Tennis Elbow.  The pain that comes with this injury affects mainly the area where your forearm meets your elbow. Performing acupuncture in the area can help alleviate pain and expedite recovery.

Strain and Sprain. Every athlete will experience strain or sprain at some point in their life. This injury occurs when the ankle or other parts of the body are turned or twisted in an unnatural way. By unclogging the affected acupuncture points, energy will flow again and allow the injured area to heal fast.

These are only some of the injuries that can be relieved through a series of acupuncture sessions. To ensure the effectiveness of this treatment, however, only trust a physio service provider, such as Institute of Sport Physiotherapy. This way you can be sure that the professionals who will perform acupuncture on you is qualified and have undergone the necessary training.  Institute of Sport Physio is registered as an approved acupuncturist with the NZ Blood Service https://www.nzblood.co.nz.

Sources:

Acupuncture, medicinenet.com

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Who Needs Physiotherapy

Most commonly, those who need physiotherapy are those who suffer from musculoskeletal dysfunctions, such as back pain, carpal tunnel syndrome, rotator cuff tears, and even temporomandibular joint disorders (TMJ).   Medical evidence shows that early physiotherapy intervention on musculoskeletal injuries can prevent acute conditions becoming chronic and promote swifter recovery, return to the workplace or sport and improved productivity levels.

Physiotherapy assists speedy recovery from sports injuries, such as pulled muscles, strained nerves, and stiffness. In fact, athletes are recommended to be proactive about getting this kind of therapy because it helps them stay limber and in great shape, which they need for the kind of intensive physical activities they do.

What to Expect in a Session

Physiotherapy sessions are ideally customised to the needs of the client. Every condition is different in context for everybody, which is why you can expect a thorough physical examination and evaluation to be the first thing to happen.

For this segment of the process, it is advisable that you are forthcoming as much as possible with your therapist so that they can have an accurate, comprehensive look at your health status. Any previous injury—recent or otherwise—should be divulged so they can determine if this may be a possible source of your pain, and how it should be addressed.

Apart from your medical history, you can also expect to have your overall mobility checked, including your posture, range of motion and performance, as well as overall flexibility. It’s advisable that you wear comfortable clothing that will allow you to move as freely as possible. Also make sure to communicate to your attending therapist if you feel any pain whenever you do any particular movement. This could help them isolate the specific problem areas causing your body stress and pain.

The results of these evaluations will ultimately be the basis of your treatment plan, including the duration of the treatment program. Among the many types you can expect are massage therapy, muscle stretching, neurodynamics, minimal energy techniques, joint manipulation and mobilisation, and more.

The time for each physio session will average 40 min or more.   Your first physio appointment should also get you some helpful information on how to manage or handle your pain even outside of your official therapy sessions. These homework exercises are crucial to your continued improvement, because it helps promote muscle memory, and so can lead to faster improvements. Just keep in mind to execute the assigned exercises in the proper way you’re supposed to, so that you don’t end up injuring yourself further.

It’s also best if you manage your expectations; the key to seeing significant improvement is by attending your sessions religiously and, of course, doing the exercises right. It will take time, yes, and in some instances you may even need to extend your program, depending on your progress.

Most of all, make sure that you work only with trusted and credible physiotherapy centres such as Institute of Sport Physio. You can leave it up to them to work out a treatment plan that works best for you so you can be well on your way back to wellness. Graeme Hayhow has had years of successful physio practice for sports and other injuries. You don’t need a doctor’s referral and the earlier you can have your first treatment, the faster you will be rid of your pain and return to sports and work.

Sources:

What is Physiotherapy? Physiotherapy.asn.au.

What Happens in a Physiotherapy Session? NSMI.org.uk.

The post What You Can Expect from Your First Physio Therapy for Better Health appeared first on InstituteOfSport.co.nz.

The spine is where the sciatic nerve originates. From there, this nerve branches to the front of the thigh, and on toward various parts of the leg and foot. If the nerve is impeded or stressed in any way, weakness, numbness, and pain can be felt in different parts of the leg. That’s why any leg or foot condition should always include an examination of the lower back.

How Spine Problem Translates to a Leg Problem

Your spine consists of 30 bones (called vertebrae) that are separated by soft discs and held together by muscles and ligaments. If the spine is healthy, spinal nerves will freely exit the spinal canal and extend to the different parts of the body, including the legs and feet. That said, the different bones, discs, muscles, and ligaments in the spine can compress the spinal nerves.

As you age, the ligaments in your spine may start to thicken and harden. Bone spurs may start to develop. Discs may start to bulge or collapse. When these things happen, the sciatic nerve can be impeded or blocked, causing pain and other related symptoms in the lower back, buttocks, and lower extremities

In some cases, a leg problem can go away on its own with rest, exercise and/or medication. If your pain doesn’t go away even after these treatments, it’s important for you to visit the Newmarket physio clinic to receive the proper mode of treatment.

Before a Newmarket physio can treat you, however, he must first rule out other conditions that produce similar symptoms. You may be required to undergo some tests, such as X-ray or MRI, to see how parts of your spine may be compressing your spinal nerve. Your doctor may also look into your family and personal medical history, and conduct blood tests, to see if they have any correlation to your condition.

Manipulation as a Treatment for Leg Pain

Manipulation is a type of therapy that involves the application of manual pressure or force using the hands or a small tool to realign the spine and release the pressure on the nerve. Manipulation can relieve pain and improve range of motion in the affected areas. Relief can come instantaneously, or after a few sessions, and this is why manipulation continues to grow as a favoured mode of treatment for various chronic pain conditions.

Graeme Hayhow is a qualified manipulative physio, so it’s important to visit a trusted clinic, such as the Institute of Sport Physio, for your treatment, as these facilities ensure that their physio holds specialty qualifications.

Source:

Low Back Low Back and Leg Pain is Lumbar Radiculopathy, spineuniverse.com

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1. Codman’s Pendulum Stretch

This is a great way to stretch the shoulder without causing too much strain. Simply find a place to rest your head, with the unaffected arm used as forehead support. Next, relax and allow the affected arm to dangle towards the floor. Sway your hips back and forth to let the momentum swing your arm. Do small circles both in a clockwise and counter clockwise direction as your hips move. Do a few repetitions. Hold a small weight when your mobility starts to improve.

2. Overhead Stretching

 Find a table or counter for your forearms to rest on. Position yourself that the spine stays neutral. Gently rock back like you are about to sit on a chair while maintaining a slight chin tuck. Then move forward to allow the shoulder to reach full elevation. Repeat multiple times to help improve mobility of shoulder.

3. Sleeper Stretching

 This is best for those with a mild case of frozen shoulder. First, lie on the side of the affected shoulder. Extend the arm straight and bend the knees. Next, bend the arm to form a 90-degree angle with the forearm raised off the ground and the fingers pointing to the ceiling. With the help of the unaffected arm, push the other arm toward the ground with the palms facing down. Hold the stretch for 30 to 60 seconds and perform this 2 to 3 times a day.

4. External Rotation Stretching

 These steps are for an injured right shoulder. First, you need to lie on your back, placing the right arm to the side. Use a small towel roll and place this under the elbow to help keep the arm level. Hold a stick and use the left hand to push the right hand away from the body.  Repeat, back and forth multiple times. If your mobility is getting better, try holding the stretch for up to 30 seconds.

5. Cross Body Stretching

 While lying on your back, retract the affected shoulder blade by keeping it flat in the surface. Elevate the arm to 90-degrees or less. Using your unaffected arm, pull the elbow of the other arm across your chest, while ensuring the shoulder blades remain flat. Change to a lower angle if you feel any pain until you find a comfortable position. Hold the stretch for 30 seconds and repeat multiple times.

Remember; always warm up before doing any of these exercises to avoid causing more injury. You can do so by taking a warm 10 – 15 minute bath or by simply putting a moist towel or heating pad on the affected area. Before proceeding with any of these exercises, consult with Graeme Hayhow first by calling (09) 379 5767. This is to ensure proper diagnosis and treatment.

Sources:

Frozen Shoulder Exercises and Advice, MichaelCurtisPT.com

Frozen Shoulder Exercises for Pain Relief, Sports-Health.com

The post The Institute of Sport Physio’s Guide to 5 Different Exercises for Frozen Shoulders appeared first on InstituteOfSport.co.nz.

Ideally, healing and recuperation would be swift and efficient, but sometimes rest alone won’t be enough. Specifically for injuries related to sports or other hard physical activity, taking sessions of sport physiotherapy may help expedite and improve the healing process.

What to Do with an Injury

If it’s a muscle or back injury, you can expect some swelling and bruising, as well as some throbbing pain.

Most physios subscribe to the R.I.C.E. method, which basically is short for Rest, Ice, Compress, and Elevate. But this technique is only good if the physio sees the patient within 24 hours of the injury occurring, as in right after sports activity.  For most injuries, this does not occur and inflammation is apparent and painful.

However the Institute of Sport Physio is renowned for healing these the injuries faster using its treatment processes.  Their treatment processes immediately decreases inflammation so the injury can be rehabilitated much faster and you can return to work or your sport quickly.  So phone Institute of Sport Physio now on (09) 379 5767.

When Do You Need Physiotherapy?

If you have strained muscles or joints, you need to use physio services to rehabilitate the injury fast so you can resume your normal movement. Here are some signs you need to pay attention to.

Persistent Pain – Strained muscles or joints can be tricky because sometimes, the pain simply comes and goes. It’s not constant, but it can be persistent. This can promote muscle weakness as well as affect your overall mobility.

Flare-ups – In certain instances, an old injury may suddenly seem to act up again, giving you pain sensations when it’s supposed to be already healed. Physiotherapy can help in this aspect because it addresses not only the current discomforts you have, but also the previous ones which may be compounding the current state of injury.

Balance and Coordination – If you feel like your equilibrium’s been shot, physiotherapy may help regain it. Otherwise, you put yourself at risk of more slips and falls, which can lead to more injuries.

Restless Sleep – You need to get a good night’s sleep in order to fully recharge yourself. However, if you’re feeling pain, this is likely going to disturb and wake you in the middle of the night. This could be your body telling you that something is not balanced as it should be. Physiotherapy can help ease your nerves and ease the muscle pains so you can sleep better.

Centred in Grafton and serving Newmarket and the surrounding areas, the Institute of Sport Physio can provide you with the treatment you need to heal the injury. You don’t need to live with pain; deal with it through proper treatment and resume normal movement quickly.

Sources:

Sports Injury Treatment. Healtline.com.

7 Signs You May Need Physiotherapy! FitnessAdvisory.org.

The post When to Consider Having Physiotherapy from the Institute of Sport Physio appeared first on InstituteOfSport.co.nz.

In New Zealand, Back Pain Is Far Too Common and Costly

The numbers are simply staggering. According to the New Zealand Medical Journal, as much as 24 percent of New Zealanders have reported experiencing  back pain at some point in their lives. The pain levels range from moderate to severe. Unfortunately, a good number of the treatments and medications they have already tried basically don’t work and if they work, the relief is only for a short period of time. Pretty soon, the pain comes back and suffering begins once more.

Conventional Treatments Fail to Address the Muscle Imbalance That Causes Back Pain

If you think about it, the problem with most treatments for back pain is they only focus on the pain itself and ignore the cause of the condition. What some fail to realize is that oftentimes, chronic pain is caused by muscle imbalance that have occurred in the patient over the course of time.

Muscle imbalance occurs if there are tight and overdeveloped muscles in one area of the body where opposing muscles are weak. These imbalances can occur in any part of your body and no one is safe from it. In fact, everyone experiences a form of muscle imbalance at some point in their lives, regardless of their sex, age, or even level of fitness.

More often than not, muscle imbalance is a result of one or more of your regular routines. It could be the activity that you are tasked to do in the office five days a week, your weekly round of sports, or daily workout routine in the gym. On the other hand, it can also result from household chores. When a certain part of your body is used in the same manner frequently, muscle imbalance can occur without warning.

Muscle imbalance presents itself as a great deal of discomfort and pain. This is exactly what could be happening inside your body when you experience any form of back pain. Fortunately, back pain as a result of muscle imbalance can be easily treated. In fact, the most recommended therapy for it is aptly named muscle balance treatment.

Muscle Balance Treatment Eliminates Pain for Good

Muscle balance treatment is an innovative approach in working to eliminate any form of back pain from your body for good. Instead of just looking to treat the pain itself like other types of treatment, an Institute of Sport physio will to create an individualized program to address the cause of muscle imbalance. This is because pain is just a symptom.

The treatment starts through a comprehensive physical and visual assessment of all the muscles in your body that affect the stability of your spine, hips and pelvis. What the physio is looking at here is your flexibility and strength. The moment the assessment is complete, your physio will design a highly targeted program of corrective exercises, also called an “unbalanced workout”. Once your muscles are back in balance, the stress in your joints, muscles, and ligaments will be eliminated and pain will disappear.

Are you tired of living with unimaginable back pain? Don’t give up hope that it can be gone for good. Speak with a physiotherapist about muscle balance treatment to see how this innovative mode of treatment can help you live without pain.

Sources:

Back Pain/medlineplus.gov,

Back Pain Stats/americanspinal.com,

Back Pain Facts and Statistics/acatoday.org,

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