Physio Health RSS

lockdown, running, running injuries -

How can you stay injury-free on your way to 5k?! 

I don't know if there will be as many eager new runners in dark November but here are some pointers to decrease your risk of injury. I have also put together a sample template program for total beginners to start running and gradually make your way to 5k. 

 

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Do you get pain in your shoulders or lower back during push-ups? Check out this video to learn why and how to fix it.

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  Runners Glutes warm-up 🍑 These exercises are my absolute favourite for glutes ❤️ As physios we aren’t supposed to have favourites but 🤷🏻‍♀️ These guys give you so much bang for your buck...all the glutes are involved, quads & hammers are working and added neuromuscular control as a cherry on top 🍒 Options to dial up the reps, or add load, or increase/decrease height, or all of the above, but... try to get solid in the basics of the movement mechanics first. Driiiiiiive through the working hip and control and pause at the top, lower slowly if you can. Lateral step & variations are amazing for all...

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    What is my pelvic floor? Think of your pelvic floor like a sling. These muscles come from the back of the pelvis to attach at the front. When you contract these muscles it helps to support the pelvic organs (the bowel, bladder and uterus) so that we maintain continence (control the bladder and bowel). Their direction of pull comes from the back to lift the organs up and close the urethra and anus to prevent leakage. During pregnancy we take on the weight of the growing baby, add in a placenta and more fluid! Our pelvic floor then...

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By Anita HayesAccording to the American College of Obstetricians and Gynacologists (ACOG) guidelines (2015), physical activity in pregnancy has minimal risks and has been shown to benefit most women. Some modification to exercise routines may be necessary because of normal changes to the body in pregnancy. Women should be advised that there is no evidence that regular exercise during an uncomplicated pregnancy is detrimental to themselves or their baby.It is recommended that pregnant women have a thorough clinical evaluation with their doctor prior to commencing an exercise program to ensure there are no medical reasons as to why exercise should...

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