Injury Prevention

Do you run? Do you try to run regularly and feel great when you do? But do you experience shin pain down your legs which stops you from running? This is commonly known as shin splints or more clinically as Medial Tibial Stress Syndrome (MTSS) and effects runners world over. The good news is that there is a way to keep on running, to get fitter and even run further without any shin pain! Shin splints don't have to stop you running and you can even run further shin-pain free! Think back to how you feel after you have completed a successful run....

ATTENTION SOCCER PLAYERS, COACHES, AND TRAINERS! ARE YOU OR YOUR ATHLETES AT RISK OF AN ACL INJURY?   In this 3 part series, I will discuss the Anterior Cruciate Ligament (ACL) and it’s relation to soccer performance.   The ACL is one of the most common yet highly PREVENTABLE knee ligament injuries that occurs in soccer. I will cover the following topics: ACL background information and injury statistics in soccer Common ACL injury mechanism in soccer Specific athletic screening / testing protocol for the ACL you can and SHOULD use in soccer ACL injury prevention exercises to add into your gym routine and soccer...

Hamstring injuries are one of the well-researched topics within the sports industry. So it may come as a surprise to some to know that they continue to be one of the most common sporting injuries. This article will discuss the latest information on common hamstring injury mechanisms, risk factors, as well as the type of exercises that should be included in a hamstring injury risk reduction program. Mechanism of injury to hamstrings The two most common locations for a hamstring strain are at the biceps femoris long head, and proximal tendon of the semimembranosus (Brukner, 2015). It is proposed that damage to the biceps femoris...

Are you like the average active person? That even a when a minor injury occurs, it will sideline you from a regular workout routine?   One you niggle your back, twist your knee,  experience shin splits or any other type of injury - all of a sudden you’re out of routine and wondering when you can get back into the game! Here we get into the dangerous gray area of post injury For those out there that are rehabbing these common injuries, the timeframe is generally 2 -4 weeks. But generally recreational athletes will feel better after a week or 2 out of the...

How do you warm up before training? Do you roll out of bed before dawn and run out the door; or do you spend all day in the office then drive to the gym and begin a class? Warming up effectively before training is important to allow you body time to function correctly and perform at your best. The benefits can be both physiological and psychological, including; Improves body temperature, circulation, heart rate and respiration Allows the body the ability to move efficiently Prepares the body for higher intensity exercise Mentally prepares the athlete for an effective training session Reduces the risk of...

Training the neck is a very underutilized aspect of training and is lacking in most programming. For anyone involved in contact and collision sports, such as boxing and football, training the neck should be an integral part of their training programs. For many sports neck strength should be strong in all directions such as martial arts, football and hockey. For example in boxing when someone is copping a left hook to the nose we need eccentric neck flexion strength to absorb the neck extension forces. Training the neck for strength and stability can help prevent injuries.   A thick strong neck is vital for...

Do you surf? Do you know what movement patterns surfing involves and what the most common injuries are in surfing? Accredited Exercise Physiologist, Margaret Plag, does.   If you surf, you already know that it is an amazing sport and have experienced its positive effects on physical and psychological wellbeing. Most surfers I speak to want to surf as much as possible and have longevity in the sport. As an Accredited Exercise Physiologist, I know that to attain this, it is important to understand the movement patterns your body goes through whilst surfing, and what the common injuries are in order to try...

The warmer months are upon us and that means we are more likely to get out there and exercise. The right combination of weight training, sleep, good food and body awareness can help you dodge injury this summer!   Winter has well and truly come to a close, and for many Australians, this spells the beginning of a new season of outdoor sport and physical activity (such as cricket, swimming, triathlons or fun runs). Unfortunately for many, participation in these activities can be hampered by injury, resulting in weeks to months of recovery. However, with the right training and recovery, you can significantly...

Fast-track your return to sport or other activity, by being proactive with your injury recovery.   When a soft tissue structure becomes injured, this usually results in omission from activity until such time that the injured muscle, tendon or ligament has recovered. However, this does not mean that you need to be totally inactive.   It is still common for GPs to refer patients to complete rest with the use of paracetamol or non-steroidal anti-inflammatory drugs. However, with the assistance of an Accredited Exercise Physiologist, you can fast-track your return to sport or other activity, by being proactive with your recovery. The following tips will...

  Let is snow, let is snow, let it snow. Find out how to increase your ski fitness and come out of the season injury-free!   While the temperature is dropping, cars are frosting over and the heaters are getting turned up, skiiers everywhere are rejoicing at the prospect of a good snowfall. It’s estimated that 200 million people worldwide hit the slopes annually. Whether you are new to the sport or a seasoned ski bunny, skiing certainly can take its toll on the body. Read on to discover how you can increase your ski fitness and come out of the season injury-free!   What’s up...