Tag Archives: Exercise Physiology

Why Yoga?

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In a society where “busy” and “stressed” are the new buzz words and it’s considered abnormal to be “relaxed and well, thanks”, one may say why NOT yoga?  We are so busy and stressed now in our lives that it would seem we need a formal class time to allocate towards self-care, mindfulness and relaxation. Yoga is good for that. But so is running, swimming, walking – actually, any form of exercise will get the endorphins flowing and act like a moving kind of meditation if you can find a way to enjoy it. Pilates certainly falls into that category too. Many of my Pilates clients come for relaxation benefits as well as the core work that is on offer. So why are we here at First In Physio embarking on the yoga journey and offering classes at our studio?

 

The simple answer would be because there is a demand for it. We get asked on a weekly basis if we run Yoga classes, and there are many people in the area who have benefited from Yoga in the past when there have been classes held locally. They can all tell me stories of how it impacted their lives and bodies for the better; I even have one patient who told me she conceived her fourth child because of Yoga! (I’m going to say that’s because of the mental health benefits, not her newfound flexibility…).
The complex answer is because it has changed my life. And knowing the impact it has had on my life, I almost feel a responsibility to bring classes to the area so that others can also reap the benefits.

 

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Those who know me or have followed my journey to attempt to race an Ironman triathlon a year after having my baby boy Jude, would know that the shit hit the fan in a spectacular manor a couple of weeks out from race day when I got glandular fever. That was in February of this year, and for 6 months afterwards I was allowed to do very minimal training of the type I like most – high intensity and/or long swim, bike and running sessions. In order to recoup my body (and mind), I was allowed to do only gentle exercise with a low heart rate and low stress on the body. Those who know me would also vouch for the fact that I am extremely “Type A” and would probably hit the top 3 on their “least likely to meditate….or relax at all for that matter” list. So I wasn’t a likely yogi. But desperate times and all that….

 

Enter Yoga.

 

I signed up to online yoga classes and spent most early mornings when I would normally be out pounding the pavement, instead “rolling around on the floor” as my husband would say watching the sun come up out on our deck. Twisting my repairing body into positions of flexibility it hasn’t been into since my dancing days, getting stronger through my core in ways that are unique to Yoga, and calming my breathing and mind into a state of pure relaxation and acceptance in the mediation component (aaahhhh Savasana).

 

 

I have always maintained that “running is my therapy”, and indeed I would still argue that. I have never in my life come across anything that offers even close to those benefits for me – that makes me feel as calm, happy and relaxed as running does. But Yoga, well, it comes pretty damn close.
So that’s my “Why Yoga”. But what can you get out of yoga?

 

 

Well there’s pregnancy, according to my patient, so there’s that. Then there’s the improved flexibility, especially for males. We treat so many males who have a physical job like building or plumbing and struggle as they lose flexibility and fitness over time. Often we end up treating them for back injuries in their 30’s because the demands of their work life are outweighing their core strength and stability. Engaging in a regular yoga practice can help to prevent or treat their issues, essentially allowing them to extend their healthy work life which is a priceless benefit if that job is the only one they plan on doing in this lifetime. Yoga is also popular with male and female athletes alike, for good reason – often the “10 percenters” like stretching, massage, and core work get pushed to last on the priority list and as a result often niggles start to creep into the picture. Weekly yoga gives you an hour of benefits for your body and “brownie points” with your coach (and Physio…). I actually can’t think of anyone who wouldn’t benefit from the physical benefits of yoga, and the practice is such that any age, gender and ability is able to do it – it’s designed to be your practice, and there are so many variations that you will always be able to find a level that suits you. The whole essence of yoga lies in non-competition – it is not about being “the best” or “the most flexible”, it’s about staying on your mat and focusing inwards on yourself, treating yourself with compassion.

 

The real magic though lies in the mental health benefits. Yoga has been around for centuries and practiced worldwide, so it’s no surprise that there is a plethora of research available to prove what Yogi’s have known since its inception: yoga actually makes you smarter (1), makes you sleep better (2), improves depression symptoms, lowers cortisol (our stress hormone), and makes you happier (3). A consistent yoga practice can lead to a highly improved outlook on life through better sleep, improved mood and the ability to be more compassionate towards yourself, your family and people in general. Not to mention that you get to live in a body that moves well, because of the physical asanas of yoga: Win-Win.

 

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So it sounds too good to be true, right? I’ve been blessed through this journey to meet and be taught by some seriously enlightened Yogis, and I must say they are some of the most amazing humans I have ever come across. I am only at the start of my personal Yoga journey, and I’m so excited to be able to teach the practice of Yoga to those who choose to come along for the ride. If you’ve always been curious about Yoga, or even if you have no idea about it but you struggle with body aches and pains, or poor sleep, or stress…..the list goes on….. then why not give it a try? You’ve got absolutely nothing to lose. Our classes will be aimed at the beginner to intermediate level, and every single body is welcome – old or young, Ironman or couch potato, man or child.

 

 

If you are interested in joining our yoga classes, please give our friendly receptionists a call on 4783 7284. We have early morning, lunchtime and evening classes on offer.

 

Namaste.

 

 

Kristy

B.Appl.Sc(HMS) Hons; M.PHTY

Principal Physiotherapist, First In Physio.

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Kristy is the co-owner of First In Physio along with her husband Patrick, who is also a Physiotherapist.  When not at work or spending time with her baby boy, Kristy can be found in the pool or out on the roads training for long course triathlons, traveling around the countryside to races with her family or doing Yoga.

 

 

 

1. In a recent study aptly titled, Neuroprotective Effects of Yoga Practice, the brains of experienced yoga practitioners were compared to those of non-practitioners with similar health profiles. Using magnetic resonance imaging (MRI), researchers at The National Center for Complementary and Integrative Health were able to identify regions of activity and growth. As a result, this study found that a regular practice combining breath awareness, physical postures and meditation can increase the volume of gray matter (brain tissue) in different parts of the brain, effectively reducing the naturally occurring, age-related decline of brain cells. With most of the observed gray matter volume changes having occurred in the left-side of the brain, the implication is that yoga shifts the automatic response of the practitioner from fight-or-flight (right-brain, sympathetic nervous system activation resulting in acute physical stress) to rest-and-digest (left-brain, parasympathetic nervous system activation promoting calm and relaxation)

2. K. M. Mustian, O. Palesh, L. Sprod, L. J. Effect of YOCAS yoga on sleep, fatigue, and quality of life: A URCC CCOP randomized, controlled clinical trial among 410 cancer survivors. Journal of Clinical Oncology, 2010 ASCO Annual Meeting Abstracts. Vol 28, No 15_suppl (May 20 Supplement), 2010: 9013

3. Woodyard C. Exploring the therapeutic effects of yoga and its ability to increase quality of life. Int J Yoga 2011;4:49-54

An Idiot’s Guide to Finishing an Ironman (and Staying Married)

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As I write this I am now 4 weeks out from Ironman New Zealand. Which means that most of the big sessions are now in the bank, the mental preparation has been done, and the main part of what’s left is just getting excited to actually race soon! It will be almost 3 years since I last lined up for an Ironman, with a lot of water under the bridge in that time. This time around my goals are completely different: to finish an Ironman one year after my son was born. The training has reflected that with less focus on performance, more focus on efficiency and creativity – trying to get the quality sessions done around being a new mum and running a business (not easy but do-able). I’m aiming to get to the finish happy, healthy and with the ultimate prize at the finish line – seeing my baby boy Jude with my husband Patrick waiting for me.

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I must say it’s been a super fun lead up and I’ve been really lucky to have an awesome crew to train with. I’ve accidentally convinced one of the guys I ride with to sign up for his first Ironman (go Pete!), which has gotten me thinking about back when Pat and I did our first Ironmans. I also get asked a lot of questions from my patients about how I manage the training around family and work, how I stay motivated, and what Ironman training involves. I love to talk, so I’m more than happy to share some pearls of wisdom that I have learnt along my Ironman journey so far – which has included both tremendous highs and momentous f#ck-ups. I’ll never “know it all” and that’s what I love about the sport – it’s ever changing and always challenging!

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Ironman is Not Normal, and You are Not Superhuman…

…But in order to finish one, you need to get yourself to a point mentally and physically where the Iron distance seems “normal”, and your body is “scary fit” – that is, on any given day, you could bust out a 4km swim, 180km bike, and a marathon if you had to. So while on a more objective level Ironman isn’t “normal”, you should surround yourself with people who encourage you, have faith in you, and even better – have done it themselves. Avoid people who tell you how “crazy” or “impossible” it is, especially in the month before the race….and in the same spirit, maybe don’t tell every person you run into on the street that you are in Ironman training (unless you do want that negative reinforcement time and time over…plus let’s be honest, not everyone wants to hear about it).

I’ll never forget last time we did NZ Ironman, we were on the flight over and I found a documentary on this marathon runner on the in-flight entertainment list. I start watching it, and the theme of the whole thing was along the lines of being super dramatic about “how epic the marathon distance is, and how the training is the hardest thing you could ever face” and so on. Needless to say I had a chuckle and then turned it off – we were flying towards a race in which we were going to do a marathon AFTER swimming 4 km and riding for 180 km, on hills no less. We had spent the last several months mentally getting to a point where that was not only OK but appealing, so I didn’t need to hear about how hard the marathon is in great detail…

Final note on the Scary Fit phenomenon: it does not mean you are Superhuman. If you do stupid things, you will still break (see my previous post on Busso Ironman 2012 – “The Upside of Injury”). Super Fit is good; Super Stupid is not. Respect your body, be nice to it, and build into things gradually and with consistency.

Make a Priority List….And Stick to It

Mine goes like this:
1) My husband and baby boy
2) Running our Physio Clinic
3) & 4) Ironman training and Social Life.

The last two are tied because I sway between the two. The priority list becomes super important when you get to those tough decisions during the training block: you have a long run scheduled but you also have an invite for breakfast with girlfriends; or it’s your husband’s birthday on a Sunday when you have a 5 hour ride planned and a 3km swim with several hours of exhausted-getting-your-sh#t-together time in between the two. The priority list is important to help you decide when you should change the plan, so that you can get to race day and not only be fit but also still have a marriage, a child who knows your name, a business that’s still functioning and friends to tell you how awesome you are for finishing an Ironman. You may think I’m joking here but you would not believe how many Ironman athletes I know who can pull out amazing race times but are unhappy in every other aspect of their lives. A bit of perspective and some smart decisions go a very long way. Most Ironman athletes by their very nature (myself included) are very “Type A” control freaks; learning to be a bit more flexible with fitting training around your life and relationships (not the other way around) is key to getting it done and still being happily married at the finish line.

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Involve Your Family and Friends – it’s supposed to be FUN

Following on from the above point – I try to combine points 1, 3 and 4 by training with my husband and friends where possible, and if we get really creative, our baby boy Jude as well (usually for part of a long run in the Mountain Buggy). I have a Cycling Wife (thanks Carly) plus a bunch of guys who are always keen to come for part or all of my long rides (I’m talking 4-5 hours on the road). I do think that for newbie Ironman athletes, it’s important to do some of the big sessions on your own to ‘get into your own head’ – more as a confidence thing to prepare to do it on race day – but I don’t think it’s healthy to be doing all of your sessions on your own.

There’s a tradition in Ironman to go back to the finish line after you’ve done your race to cheer on the rest of the athletes and bring them home. You have up to 16 or 17 hours (depending on the race) to get the distance done. I always say that everyone should experience an Ironman finish line at least once in their life – even if it’s just watching the athletes finish. Watching the emotions of the age group athletes as they come down that finish chute after what’s likely been the hardest physical and mental thing they’ve ever done, hugging their husband or wife and crying with tears of happiness, pride, relief, joy…. In a world where we are bombarded with negative news stories and surrounded by obesity and chronic diseases, it’s heartwarming to be reminded of what the human body and mind is capable of doing when it is treated well. It’s a sight you will never forget, and it’s one of the many reasons why we will continue to travel away to triathlons as Jude grows up – so that he too can be surrounded by such an uplifting and inspiring group of people doing extraordinary things as a reminder of how positive life can be. Personally, I found watching my husband finish his first Ironman far more emotional than finishing my own first Ironman (and it still makes me teary thinking about it). There’s something special about being on that journey together. Race day is the celebration, but there’s a lot of hours of training that happen in the lead up, and involving your loved ones makes it so much more special.

Reality Check: Lower Your Standards

You can pick up any fitness magazine these days and they’ll have you believe that not only is Ironman achievable, it’s even easy – it must be, since every Tom, Dick and Harry is doing one now (Men’s Health Magazine and Triathlete I am talking to you). Not only that, but the Holy Grail of landing a Kona spot (ie qualifying for the world championships) should be on your “goals” list now too, apparently.

What these magazines fail to address is the reality of the Age Group Ironman World: lots of unhappy marriages; lots of athletes running away from something in their lives or having a mid life crises and training 30 hours a week, or worse – the newbies that sign up and never make it to the start line because the training alone leaves them broken and disillusioned.

Be clear on your goals, and see the situation for what it is: if you are considering doing your first Ironman, just aim to get to the finish line HAPPY and HEALTHY. Full stop. The athletes that qualify for Kona are insanely talented and spend upwards of 20 hours a week year in, year out training for that right. They will be at the finish line not long after the Professional Ironman Athletes are. Forget about everyone else racing; just set your own goals, focus on enjoying the journey, and allow yourself to be proud of your efforts. Less than 1% of the world’s population will ever finish an Ironman; you should be proud of that, no matter what the finish time is.

The Serious Stuff: Get a Good Coach (+ Dietician + Physio)

OK I’m a Physio so I can’t help myself: I am always mystified by people who are willing to drop 6k on a bike, 1k on race entry, god knows how much on travel, accommodation etc….and won’t invest any money at all in a coach, let alone a good one (yes, just like anything you get what you pay for with coaching). Trust me on this one: you will get way more confidence, speed, fitness and less injuries if you have a decent coach as compared to a decent bike. A new time trial bike might make you look super fast but the joke’s on you when the old ladies on their road bikes start passing you in the second half of the bike leg (I’m not joking…). I’ve had the same coach for the last 5 years: he knows my body; knows how to handle me; when to push and when to back off. Doing an Ironman without him guiding the process would feel like trying to swim without my right arm. Triathlon is an expensive sport but you can spend money wisely to get the most out of your journey.

On a similar note, it’s worth spending the money on seeing a good sports dietician and a physio before you start your big training block. This is particularly important if you have any injury history, or if you are looking to alter your body composition and get advice on race day nutrition and how to train that aspect of the race. If you go out there and start downing Gu’s for the first time on race day you will spend more time in the port-a-loos than on the bitumen; there’s a reason they call nutrition the “fourth discipline” of triathlon. Your body can store about 90 minutes worth of glycogen for exercise, so the nutrition plan becomes super important if you want to race for upwards of 12 hours and finish in one piece. A Physio can help with bike set up, core work and screening for injury risk so that you can strengthen up before an injury derails you.

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If you have goals of doing a triathlon or even an Ironman one day but don’t know where to start, don’t hesitate to reach out to one of us and have a chat – or even better, come along for one of our group runs or rides. We can help guide you with your training (see our Bio on Ironman coach (and my coach) Scott DeFilippis on our home page) as well as your injury prevention plan, bike set up, dietician referral, sports nutrition products and much more (we stock Gu nutrition products at First In Physio).

Thanks for reading and as always, Happy Training! You can follow the final weeks of my journey to NZ Ironman on Instagram @KRISTY_SHANNON – I’d love to heave you along for the ride. Thanks to everyone who has reached out already, it really means a lot to have your support along the way. Race day is the 5th March, 2016.

Kristy Shannon
Director and Principal Physiotherapist
First In Physio

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Returning to Sport after Pregnancy

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Exercising after pregnancy has many physical and psychological benefits which will help you return to your pre pregnancy fitness and sport. Many of the physiological changes of pregnancy can persist for several months post partum, but exercise can speed up and assist your recovery.

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Benefits of postnatal exercise include:

 

  • Increased muscle strength
  • Increased cardiovascular fitness
  • Decreased back pain and incontinence
  • Reduced postnatal depression
  • Assistance with weight loss
  • Improved mood and energy
  • Reduced stress
  • Improved sleep

Exercise postpartum must be gradually increased and individualised as each woman’s pregnancy experience is different. Due to hormonal changes, your ligaments and joints are more lax which increases the risk of an injury, however keeping your muscles as strong as possible will decrease this risk. Soon after pregnancy, gentle abdominal and pelvic floor exercises can be introduced.  These muscles will be lengthened and weakened which decreases your spinal and pelvic stability, increasing your risk of back pain and injury. Strengthening these deep core muscles will also assist with any incontinence or bladder problems after childbirth. If you have had abdominal separation (Rectus Diastasis), which occurs in up to 70% of women during pregnancy, specific exercises can be introduced under the supervision of a Physiotherapist or Exercise Physiologist to facilitate closure of the stomach muscles. This is important for preventing back pain, but also for preparation of any future pregnancies. Back strengthening exercises will also be beneficial for restoring your posture, reducing neck and shoulder pain, and for ease of lifting and carrying your baby.

 

Many women post partum, look forward to returning to running or team sports. Our Exercise Physiologists can guide you through a safe home or gym based strength and cardiovascular program suitable for your chosen sport, which meets your individual goals. They can also show you several exercises where you can incorporate your baby, allowing special bonding time for mum and bub.  Working with an Exercise Physiologist will help you to return to sport as soon as possible, whilst minimising your risk of injury.

 

No referral is needed to book an Exercise Physiology appointment, and most private health funds will rebate a large proportion the fee.

 

For more information or to book an appointment please call our friendly reception staff on 4783 7284.

 

 

References:

  1. Artal, R., & O’Toole, M. (2003). Guidelines of the American College of Obstetricians and Gynecologists for exercise during pregnancy and the postpartum period. British journal of sports medicine, 37(1), 6-12.
  2. Pool-Goudzwaard, A. L., ten Hove, M. C. S., Vierhout, M. E., Mulder, P. H., Pool, J. J., Snijders, C. J., & Stoeckart, R. (2005). Relations between pregnancy-related low back pain, pelvic floor activity and pelvic floor dysfunction. International Urogynecology Journal, 16(6), 468-474.

Kids and Sport: When to see a Physiotherapist

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Often parents are unsure when to seek the opinion of a Physiotherapist in dealing with their active kids. Now more than ever, kids and adolescents are getting involved in organised sports, with a multitude of social and health benefits to be gained from their participation. It is not unusual to see kids that are actively competing in several different sports every week, often with once- or twice-daily training sessions and multiple weekend games or competitions. Combine this activity with the demands of growing on a young body and you find the balance is a delicate one: get it right, and the child thrives; push too hard, and it doesn’t take long before niggles and burnout can arise.

Research tells us that sport is the main cause of injury in adolescents (Brukner, 2008). The number of under-15’s seeking medical attention for sporting injuries increased by 60% between 2004 and 2010. This can be attributed to an increase in kids’ participation in organised sports, improved diligence by parents in seeking medical care for their children’s sporting injuries, and higher levels of competitiveness (or skill) in children of younger ages.

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INJURY MANAGEMENT:

We often get asked when is an appropriate time to see a Physiotherapist with respect to a child’s injury or pain. Growing children who are active will often get transient aches and pains that are normal – when these last only a few days and are mild in nature, ie do not stop the child from participating in any activities, then these can be managed without significant interventions. Often rest or a few days off sport will help in these cases. If, however, a child has any of the following, you should seek out a Physiotherapist for diagnosis and treatment:

  • Pain that lasts longer than a few days;
  • Pain that is increasing or sharp in nature;
  • Pain that gets worse with activity – ie it does not “warm up”;
  • Pain that is stopping them from participating;
  • If they are limping/modifying their activity;
  • Pain that is affecting their sleep;
  • Pain that is mild but recurrent in nature;
  • Redness or swelling around the painful area.

A Physiotherapist will be able to diagnose the injury, develop a treatment plan, and work on prevention strategies so that the injury is less likely to reoccur. If scans are required to assist diagnosis, these can be ordered through the Physiotherapist. The earlier treatment is sought, the easier the injury will be to treat and as a general rule, the less treatment sessions that will be required. Don’t feel like your child needs to be in severe pain or unable to participate before you book an appointment – a good Physio will be able to find their diagnosis no matter how “mild” you may think their symptoms are. Keeping a child active and involved in their sports is always a priority and this is much more likely to happen if the injury is seen to at an earlier stage of its progression.

The wonderful thing about children and adolescents is that their bodies have a marvellous capacity to repair and respond to increased training loads (otherwise known as: “kids bounce”). Generally, we can use the same principle in treating injuries that arise: in the majority of cases, kids can continue participating in their chosen sport(s), albeit with a few modifications to unload the injured area and allow it to heal. They are a beautiful example of what we also see in adult athletes: that when we are able to keep the body active through injury, in a safe and supervised way, the body heals faster and is able to bounce back stronger than it was before the injury. Our bodies like to move, and they respond favourably to the increased circulation, muscle mass, and the hormonal response that comes with exercise.

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INJURY PREVENTION:

Physios also play an important role in injury screening and prevention. This has been the case for a long time in sports such as ballet and swimming, where the unique demands of the sport (eg extra flexibility through the shoulders in swimmers, or characteristics of the feet in dancers) mean that the injury risk is higher if the child is not well-prepared and well-suited to the sport (Gamboa, 2008). Typically with these sports we do a Musculoskeletal Screening on young athletes at the start of every year, to flag any strength, growth or flexibility issues and to develop an exercise program to reduce the risk of injury. This process usually requires a one-off musculoskeletal assessment, followed by 1-2 sessions to supervise the implemented intervention and reassess any high-risk measures.   Such programs have been shown to be effective in reducing injury risk (Eils, 2010), and as an added bonus these kids tend to see an improvement in technique and efficiency due to their improved preparedness. Of course, not all injuries can be avoided; traumatic injuries such as those typically seen in contact sports are difficult to prevent, while overuse or growth-related injuries tend to be decreased with the use of screening programs (Emery, 2003). Good candidates for musculoskeletal screening include:

  • Dancers, especially those about to go en pointe;
  • Children and adolescents swimming more than 3 x week;
  • Children who are going through an aggressive growth spurt, or who are likely to be particularly tall;
  • Children with a family history of growth- or overuse-injuries eg older siblings or parents had ongoing knee and ankle pain during growth spurts;
  • Children and Adolescents involved in more than 6 hours of organised sport/training per week;
  • Children and adolescents with a history of recurrent injuries or niggles.

 

 

WHEN NOT TO SEE A PHYSIO:

The following conditions require urgent medical attention and should be assessed by a doctor (usually at a hospital or via ambulance) immediately:

  • Concussion or head trauma;
  • Suspected acute fractures – eg the child has sustained a trauma and is unable to bear weight or move the affected limb;
  • Pains that also involve rashes, fevers, headaches and other systemic symptoms;
  • Traumatic joint injuries eg shoulder and knee dislocations (these will require Physio, however need to be assessed in the acute phase to clear fractures and to get an assessment from an orthopaedic specialist);
  • Pain that is causing vomiting or nausea.

The key point to remember is that early treatment results in less time away from sport, and generally less treatment. Physiotherapists work very closely with other allied health professionals as well as doctors and specialists, ensuring that any patient that requires referral on will be obtaining the best possible care and follow-up.

For more information and advice, contact your local Physiotherapist.

 

Happy Training!

 

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REFERENCES

  • Brukner, P., Kahn, K. Clinical Sports Medicine. Revised Second Edition. (2008). McGraw-Hill Australia Pty Ltd.
  • Eils, E., Schroder, R., Schroder, M., Gerss, J., Rosenbaum, D. Multistation proprioceptive exercise program prevents ankle injuries in basketball. Med Sci Sports Exerc 2010; 42:2098-2105
  • Emery, C.A. Risk Factors for injury in child and adolescent sport: A systematic review of the literature. Clin J Sports Med 2003; 13:256-268
  • FIFA 11+ Webpage: http://f-marc.com/11plus/home/
  • Gamboa, J., Roberts, L., Maring, J., Fergus, A. Injury patterns in elite preprofessional ballet dancers and the utility of screening programs to identify risk characteristics. J of Ortho & Sports Phys Therapy 2008; 38(3) 126-136

Pregnancy and Exercise

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IMG_0432_2The American College of Obstetricians and Gynaecologists recommends the accumulation of 30 minutes or more of moderate intensity physical activity on most, and preferably all, days of the week during a normal, healthy pregnancy. We now know that exercise – whether in the form of running, swimming, Pilates or anything in between – is hugely beneficial from pre-conception right through to the post-partum stages.

 

Benefits of Exercise to Mum and Bub include:

  • Significantly Reduced risk of Preeclampsia (hypertensive disorders during pregnancy)
  • Significantly Reduced risk of gestational diabetes;
  • Reduced incidence of Low Back Pain during pregnancy and post-partum
  • Improved tolerance of labour with increased fitness and strength levels, and faster recovery post-partum;
  • Improved bone density with weight-bearing and strength exercises;
  • Reduced incidence of pregnancy-related carpal tunnel syndrome with water-based exercise programs;
  • Psychological benefits including reduced rates of pre- and post-natal depression;
  • Improved placenta development
  • Reduced morning sickness symptoms in some women;
  • Better circulation throughout the body and to the placenta
  • Less constipation and bloating;
  • More energy and better sleep;
  • Lower rates of incontinence;
  • Improved muscle support for the pelvis

 

 

 An Exercise Physiologist can help with:

  • Prescription of a home exercise program for low-risk pregnancies, and supervised exercise sessions for higher-risk pregnancies;
  • Managing safe exercise around the many physiological changes occurring, such as increased joint laxity, weight gain and a changing body;
  • Prescribing appropriate exercises to minimise your risk of Rectus Diastasis (split abdominal muscles), a common condition affecting up to 67% of pregnant women;
  • Prescribing a balanced weekly exercise programme based on your individual fitness and health, and adjusting throughout the pregnancy;
  • Pelvic floor exercises to assist with prevention of incontinence and other bladder problems;
  • Answering any of your questions about exercise during pregnancy – from elite athletes through to previously sedentary mums-to-be. Common questions include: “how hard can I go?”, “Is it safe to run/ride/strength train while pregnant?”, “what precautions do I need to take while exercising?”, “what are the warning signs to stop exercising?”.

 

 

A Physiotherapist can help with:

  • Management of common pregnancy complaints such as pelvic and low back pain;
  • Advice regarding physiological changes occurring during pregnancy and how to help manage them;
  • Preventing neck and back pain during breastfeeding
  • Managing early return-to-exercise programs post-partum.
  • Retraining pelvic floor muscles after childbirth
  • Caesarean section recovery

 

Pregnancy is a wonderful time full of many changes both physiologically and emotionally. Always check with a health professional (your Doctor, Obstetrician, Exercise Physiologist or Physiotherapist) before starting any new exercise program.

 

 

 Do I need a Referral?

  • No referral is needed to book in with an Exercise Physiologist or Physiotherapist. Our professional staff maintain constant communication with your doctor and Obstetrician, to ensure that everyone is up to date with your exercise and health plan throughout the pregnancy and beyond.

 

 

What is the Cost?

  • If you have private health cover you will be able to claim on these services. For more information on prices and to make a booking, please call our friendly reception staff on (07) 4783 7284

 

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References:

 

O’Toole, M., Artal, R. (2003). Guidelines of the American College of Obstetricians and Gynaecologists for exercise during pregnancy and the postpartum period. British Journal of Sports Medicine 37:6-12

 

 

Pinto, Kristina.; Kramer, Rachel. Fit and Healthy Pregnancy: How to stay strong and in shape for you and your baby. VeloPress books, 2013, Boulder, Colorado.

 

Pivarnik, J., Chambliss, H., Clapp, J., Dugan, S., Hatch, M et al (2006). Impact of Physical Activity during Pregnancy and Postpartum on Chronic Disease Risk. Medicine and Science in Sports and Exercise – Roundtable Consensus Statement 0195-9131

 

 

 

 

Fun Run Season is Here – How to Stay Injury-Free!

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While other states are shivering into their hot chocolates, we are lucky enough in the far North of Queensland to be experiencing perfect running weather – beautiful crisp and sunny days with minimal humidity in the air. There is no better time of the year to be upping your running training and looking ahead to one of the many fun runs on offer around the area in the coming months.

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Not coincidentally, it is about this time of year that we start to see an influx of running injuries come through our clinic doors. As runners ourselves, we can understand the frustration and stress involved with having to sit out of training or worse, missing your planned race. There are many simple things that runners can do to minimise their injury risk and keep their bodies healthy and minds happy. We’re pretty sure you know all of these , but like most runners, need a simple reminder that you are not “special” – your body is not superman and it does, in fact, need just as much time to adapt to training stimulus as everyone else’s does!

 

  • Training Load

A large proportion of running overuse injuries are caused by simply doing too much, too soon. The classic situation is the runner who has had a few months off, maybe gained a few kilos and not been diligent enough with their strength work, and then decides to do an 8-week training program for an upcoming half marathon or 10km fun run. The first few weeks go by OK with sore muscles and slow shuffling, and then week 3-4 hits and you have shin or foot pain that won’t go away in a hurry…..Sound familiar? While the enthusiasm is great, it is important to “train for the training”. Consider your base level of fitness before jumping feet-first into any training program; if the first week of the training program looks “scary” to you, then you are not ready yet. Running is a wonderful sport for the body but it comes with a high injury risk if you are doing it sporadically. Once you are gradually building up the weekly mileage, give yourself a recovery week once a month, typically reducing the training load to about 60% of your previous week, further giving your body a chance to absorb the training. The healthiest and usually the fastest runners are those who are consistent with their training, year-round, allowing for natural and gradual increases and decreases in their load around race season and off-season.

 

  • Specific Strength Work

Every time you take a step when running, you are literally doing a single-leg squat with up to 4-6 times your body weight going through the chain from your foot up through your knee, hip, pelvis and spine. Think about that. The amount of recreational runners we see come into our clinic who cannot do one quality single-leg squat with one x their body weight – let alone quadruple that amount – is truly scary! Your muscles are very well equipped to take up the excess loads of running so that your joints and bones don’t have to get overloaded; in fact, well-trained muscles will act like springs and propel you forwards with ease and speed. We recommend that all runners do a minimum of 2-3 strength sessions a week, but it must be run-specific ie lots of core, glutes, single leg squat work and lower limb strengthening as well as the all-important balance and flexibility work. A quality session might take you 20-30 minutes, but it will be the best injury prevention investment you can make. An Exercise Physiologist or Physio with an interest in running can help you to design a program that addresses your weaknesses, and most can be done in your own lounge room without fancy equipment.

 

  • Running Technique

If your core and general strength is good, your balance and flexibility and adequate, and you are not excessively overweight, you will have a much easier time achieving optimal running technique. What is “ideal” technique is an often-debated topic amongst the literature, and when it comes down to it, everyone is different and will have a slightly unique “perfect form” that suits their body. Having said that, there are certain key factors that need to be considered to ensure that you are running safely, for both injury management and to increase your speed and efficiency. These include things like high knee lift to utilise the powerful glutes; mid or forefoot strike to optimise the calf muscles as a spring; a leg turnover of about 180 strides per minute (count how many times per minute your right foot hits the ground, then double it); a nice upright torso with a very slight forward torso lean etc etc. If you feel like you aren’t running at your best or you continually get overuse injuries such as shin pain and plantar fasciitis, having a qualified professional assess your running technique could prove to be a worthwhile investment. Coaches, Physios, Podiatrists, and Exercise Physiologists with an interest in running are all qualified to do such an assessment.

 

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Nutrition

Running is a wonderful sport for promoting weight loss and maintaining a healthy body weight. The best runners tend to be the lightest, but that doesn’t mean that you have to look like Paula Radcliffe to enjoy healthy running. If you are more than 5kg above your ideal body weight, be respectful of the extra load on your body as you increase your training load. Also ensure, no matter what your weight, that you fuel well before, during and after your hard run sessions. Optimal nutrition results in faster recovery, better performance and less injuries. Accredited Sports Dieticians are the best people to talk to about fuelling for both running performance and for weight management.

 

  • Shoes

This can be another controversial area that professionals love to debate over. Most qualified health professionals have their opinion on what shoe type is best for you; my advice would be to listen to your body. If you feel like it is hard to run fast, that your shoes are working against you, or that you get a lot of niggles in your current shoes, consider trying something different. I am a fan of the 4mm heel drop shoes and have had great success in them with all of my runners, but as with anything – change needs to be a very gradual thing. If you are used to running in super cushioned, 12mm heel drops and you suddenly swap to a “barefoot” style of running shoes (which I don’t recommend either, unless you weigh 40kg and look like the Kenyan Olympic marathoners), your body will be shocked by the change. You need to allow adequate time to adapt and ensure that you lower your training load and increase your strength work while you change over. I also advise people to have two pairs of runners on the go and to rotate them throughout the week. Most recreational runners doing 40-80km/week will need to change their shoes over every 3-4 months, depending on their weight and the surfaces they train on. This may seem expensive, but when you consider what equipment in some other sports (like cycling) costs, not to mention the cost of a potential injury, it is a relatively cheap investment for foot health!

 

  • Training Surfaces

Try to vary your terrain as much as possible – this is good for load but also a great way of incorporating some strength work and balance (eg. soft surfaces like trail running) into your running. Cement is the highest load for your body to cope with so try to do less than half of your training on it as a general rule.

 

  • Factors outside of Training

This is the one area that runners often neglect. Our training isn’t separate to the rest of our lives, it is included within it. That means if you are tired from lack of sleep, stressed from work or family, or under-fuelled from working through lunch – these things will all impact on your running form and also increase your injury risk. You need to consider how your body feels going into any run – and adjust accordingly. If you are wrecked from work or stress, don’t do that hard track session today; swap it for an easy 5km run and come back stronger for the track session in a few days’ time. I will also add here for the ladies that wearing high heels on fatigued legs is a great way to give yourself a stress fracture – you would be amazed how many times we have seen this in our female athletes! If you must have that big day at the races, at least wear lower heels and stretch calf muscles etc before and after the event.

 

 

The number one take-home point is that the body hates rapid change. The human body is an incredible specimen capable of adapting to remarkable training loads: think about what Ultramarathoners and Ultraman (back-to-back Ironman triathlon events) athletes are capable of achieving. They are no different to you or I – they don’t have magical superpowers that allow them to run 100km. They simply dedicated themselves to the process early in their lives and have consistently added training load to allow adaptation in a slow and planned manner. The bottom line is that our body will adapt beautifully to change, if we allow it time to do so. It’s not exciting, but if you ask any long-time marathon runner, it simply works. So if you’re like me and you idolise those crusty 70+ year-old distance runners that line up beside you at races, hoping that one day you too will be still running happily at their age, then take a leaf out of their book: consistency is the key to a long, happy running life.

 

Happy Training!

 

– Kristy Shannon    B.Appl.Sc(HMS); M.PHTY

Physiotherapist and Exercise Physiologist

 

 

REFERENCES

American College of Sports Medicine., American Dietetic Association., Dieticians of Canada. (2009) Nutrition and Athletic Performance: Joint Position Statement. Medicine & Science in Sports & Exercise. 0195-9131/09/4103-0709/0

Barr, K.P., & Harrast, M.A. (2005) Evidence-Based Treatment of Foot and Ankle Injuries in Runners. Phys Med Rehabil Clin N Am 16:779-799

Beck, B.R., Rudolph, K., Matheson, G.O., Bergman, G., Norling, T.L. (2014) Risk Factors for Tibial Stress Injuries: A Case-Control Study Clin J Sports Med 0:1-7.

Buist, I., Bredeweg, S.W., van Mechelen, W., et al (2008) Prevention of Running-Related Injuries Among Novices. Am J Sports Med. 36:33-39.

Van Gent, R.N., Siem, D., van Middelkoop, M. (2007) Incidence and Determinants of Lower Extremity Running Injuries in Long Distance Runners: a Systematic Review. Br J Sports Med 41:469-480.

 

Are you an “Active Couch Potato”?

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thomas run

thomas run

Fun runs are a great way to stay active and motivated

Fun runs are a great way to stay active and motivated


 

 

Recently we have seen the establishment of new “Physical Activity and Sedentary Behaviour Guidelines”, doubling the recommended amount of daily exercise to 60 minutes every day and for the first time, addressing our nation of couch potatoes.  “Sedentary behaviour” includes sitting or lying down, not including sleeping time during the night.

 

 

The New Guidelines: How Do You Stack Up?

– Doing any physical activity is better than doing none.  If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount.

 

– Accumulate 150 to 300 minutes of moderate intensity physical activity or 75 to 150 minutes of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities each week.

 

– Be active on most, preferably all, days every week.

 

– Do muscle strengthening activities on at least two days each week (gym/Pilates/weights etc)

 

– Minimise the amount of time spent in prolonged sitting.  Break up long periods of sitting as often as possible.

 

 

“Active Couch Potatoes”

Frightening statistics show that Australians are sedentary on average for 7 to 10 hours a day, and this does not include sleeping.  The highest health risks exist for those people who are sedentary at work, at home, and who do not do any other formal exercise.  However, there does exist another group who accumulate their 60 minutes of exercise a day, but sit for the rest of the day at work.  It has become apparent that the health benefits of their exercise bout do not completely override their globally sedentary behaviour, and these “active couch potatoes” would benefit from being more active during their work day as well.

thomas run 

 

 

I have a sitting job, help!

We can actually take away a lot of positives from the new guidelines, most notably that simply being more active throughout your day can start to give you some of the health benefits that those weekend warriors are getting with their 3-hour, one-off bike rides.  If you hate exercise, this is good news for you.  By being creative and adding activity into your day, you can be doing your body a lot of good.  Walking or cycling to work; parking at the far end of the car park or a few blocks from work; going for a short walk to get your lunch; scheduling a “walking meeting” with a colleague; installing a standing desk in your workplace; and drinking more water so that you have to get up to go to the toilet more often are all easy ideas.  If you want to get even more creative, you can get in the habit of walking every time you answer the phone; doing 20 air squats every morning tea and lunch break; or setting yourself a task of 20 push ups and a 1 minute plank every time you watch the news at night.  Keeping the body moving and the engine revving is the key point.  And the best part is, we are creatures of habit: before long, it will be second nature to be moving more (and your body will be thanking you for it).  If you haven’t been very active in the past, it’s a good idea to start with small daily habits and then build in more structured exercise as you feel more comfortable to do so.  The key is to find things that you can make fit into your work and home life, and ideally that you enjoy as well.

thomas run

 

Where’s the Incentive?

Increasing amounts of studies are finding links between sedentary behaviour and weight gain, type 2 diabetes, poor muscle tone, heart disease and early death.  From a Physiotherapy perspective, we are seeing more and more overweight patients coming in with pain and disability from osteoarthritis through the hips, spine and knees.  The gold standard of treatment for these patients is to increase the supporting muscle strength around the joints, and to advise the patient to lose weight: even losing 10% of their body mass results in significant reductions in pain scores.  It is argued that many of these conditions could be largely prevented by keeping a healthy body weight and staying active in the first place. After all, these are weight-bearing joints, and if you are overweight you are asking a lot of your joints every time you move.   Similarly, from an Exercise Physiology perspective, we see many patients giving us highly creative “barriers” to exercise – reasons why they can’t or won’t prioritise physical activity in their lives, even when they are in pain and significantly overweight.  It is not uncommon to have patients say they would rather have surgery to “fix” their problem, than to increase their activity and allow their body to become stronger and lighter.  I am certain that a large part of this mindset comes from how “normal” it has become to be sedentary and overweight.  But does that make it OK?  Do you want to be “average”, if that’s what “average” has become?  Do you want to live to a ripe old age, only to be overweight and in pain for the majority of that time? I certainly don’t!

 

low res version What About my Kids?

It is more important than ever to keep our kids active, healthy and happy.  Structured exercise is not only crucial for developing little minds and bodies, it is also important for social and health reasons too.  Getting into the habit of being active early on can set you up for a lifetime of good habits, which is a gift that you can give your children for life.  For kids 5-17 years of age, aim for at least 60 minutes of moderate to vigorous activity daily; and up to several hours daily to achieve even greater health benefits.  Ideally this activity will be a mixture of strength and aerobic activity, which is where structured sports like soccer and netball, and active family time like cycling and walking the dog all come into the mix.  Of most importance is the new recommendations to limit use of electronic media (TV,computers, ipads etc) to less than 2 hours a day.  With childhood obesity on the rise, it is more challenging and hence more important than ever to aim for these goals.

 

 

Everyone is unique with their daily lifestyle, job requirements, and previous injury and health history.  If you need help fitting these guidelines into your lifestyle, or have concerns about previous health issues or injuries, a few sessions with an Exercise Physiologist will help you to work out a program that you can do on a daily basis, without pain, and ideally with ease.  Research has shown us time and time again that the most successful activity programs are achieved when the whole family gets involved and supports one another.  Our children model themselves off our behaviours – from food to exercise to language, and they are facing the most sedentary generation in history: let’s teach them from a young age how to be anything but “average”!

 

More information about healthy living, including references to other Australian Government guidelines concerning healthy weight and healthy eating, can be found at www.health.gov.au

 

REFERENCE LIST

 

http://www.health.gov.au/paguidelines

 

Healy, G.N., Dunstan, D.W., Salmon, J., Shaw, J.E., Zimmet, P.Z., Owen, N. (2008) Television time and continuous metabolic risk in physically active adults.  Med. Sci. Sports Exerc. 40(4) 639-645.

 

Sugiyama, T., Healy, G.N., Dunstan, D.W., Salmon, J., Owen, N. (2008) Joint associations of multiple leisure-time sedentary behaviours and physical activity with obesity in Australian adults. Int J Behav Nutr and Phys Act 5(35) 5868-5-35

 

Nelson, M.C., Gordon-Larson, P., Adair, L.S., Popkin, B.M. (2005) Adolescent physical activity and sedentary behaviour: patterning and long-term maintenance. American J of Prevent Med. 28(3) 259-266

 

Patrick, K., Norman, G.J., Calfas, K.J., Sallis, J.F., Zabinski, M.F., Rupp, J., Cella, J. (2004) Diet, Physical activity, and sedentary behaviours as risk factors for overweight in adolescence.  Arch Pediatr Adolesc Med 158: 385-390

 

More than half of all Australian adultsare not active enough.  Source: Australian Bureau of Statistics (ABS) 2013.  Australian Health Survey: Physical Activity, 2011-12. ABS Cat. No. 4364.0.55.004. Cnaberra: ABS

 

 

 

Why it’s Important to Stay Active When Injured

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One of the most common misconceptions among the general public is that one must “rest” while injured.  I’ve lost count of how many times I’ve had one of my Pilates clients call to cancel “because they have back pain”.  They should be coming to Pilates because they have back pain!  Often the assumption is that the injured or painful structure needs to “rest”.  Rest from aggravating activities?  Most definitely.  Rest from all activities?  Definitely not.  The body requires blood flow, nutrients from the inflammation process, and gentle movement to stimulate healing.  If this can be done with minimal pain, you have a win-win situation: the body can get stronger while it heals itself.

Conversely, one of the most common misconceptions and fears amongst athletes is that their physio or doctor will tell them to stop their activity when an injury is looming, so they avoid making an appointment.  This often results in delayed diagnosis and treatment, worsening of their condition and significantly prolonged time off their sport in the long run.  The earlier the injury is treated, the more likely it is that the athlete will be able to continue with a modified version of their usual sport – which can mean faster healing, improved biomechanics through careful analysis and correction, and less time on the sidelines.

 

 

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Whichever end of the spectrum you sit at – from previously sedentary to elite athlete – there are a few key points to remember when facing an injury: 

1)      Activity Modification is the key.  Be creative!  Your Physio and Exercise Physiologist will be able to develop a program for you to follow, no matter what the injury, how long you’ve had it, or how you got it.  Even athletes with broken legs can be training hard in the gym and possibly the pool if done correctly.

 

 

2)      Golden Rule: Pain must stay below 2/10.  Some pain is good, and normal, in order for healing to occur.  80% of an injury’s healing occurs in 20% of the time (ie if a lumbar disc injury takes 10 months to get back to 100%, 80% of the gains will be achieved in 2 months, then next 8 months will be spent getting the final 20%).  Why wait the whole 10 months to get back to fitness?  The amount of muscle loss and degeneration achieved in that time may well set you up for a lifetime of back injuries in the future.  Staying fit through swimming, walking, Pilates, etc and keeping the pain <2/10 may well prepare you for a lifetime of less back pain.

 

3)      Athletes will often “train” harder when injured than when not.  Look at it like a time to rebuild the body and to work on any weaknesses that caused your injury in the first place.  Ask an elite athlete how much time they had to lay around and feel sorry for themselves after their last major injury.  Chances are, they will tell you how it was the hardest training they’ve done – hours spent in Physio and Exercise Physiology sessions, the gym and the pool.  Not to mention nailing their nutrition and recovery in between those sessions with extra sleep, massage, ice baths and so on.  We are all designed to be athletes, even if our modern “sitting” lifestyle has made that hard to believe.  So a middle aged man with a lumbar disc injury is no different – he should be doing more activity when injured in order to assist the healing and make him stronger than before the injury.  Look at it like this: the injury is a cry from your body that something is not right.  The rehabilitation process is your chance to fix that, so that you never have to experience it again.

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4)      The same principle applies for joint replacements.  Another very common misconception is that you should “rest” and ease off activity after a knee or hip replacement.  This couldn’t be further from the truth.  In the months leading up to a joint replacement, patients need to be working hard on their muscle strength in order to get the most out of the surgery and to assist in their recovery.  Your Physio or EP will be able to give you the least painful and most safe exercises for this.  After the surgery, the work continues – ever wondered why the Physio is there on day 1 to kick you out of bed and get you walking?  Because the joint will do best if you stay active.  Those “bed exercises”?  Same deal.  We need to wake up the supporting muscles as efficiently as possible for the body to heal well.  The pestering about your pain levels?  Because if your pain isn’t well-controlled, we won’t be able to exercise effectively.  There is always method to our madness……

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5)      Its never too early to see your Physio; prevention is the best cure.  My patients often come in with full-blown injuries, such as low back pain or chronic plantar fasciitis.  When I’m taking their history, they say that they first experienced the pain months ago and that it’s been progressively getting worse, and yet it’s taken them this long to see me.  They sometimes feel as though the problem has to be “serious” to warrant a visit – this couldn’t be further from the truth!  Had they come in when the pain first surfaced, the treatment would have been so much more efficient and the consequences much less significant.  Your physio can also help with prevention of injuries.  If you know you have a job where you sit a lot, then it might be worth chatting to your Physio about some strategies to prevent the onset of neck and back pain – being proactive is the key.  Physios and EP’s are well-trained to work with you to find an exercise program that is safe for your body, that fits in to your lifestyle, and that you enjoy doing.

 

The human body is an amazing specimen, capable of adapting to most things that we throw at it.  Your body puts up with a lot – why not give it something back by prioritising healthy ageing?  You only have one body, after all.

 

– Kristy Shannon

B.Appl.Sc(HMS); M.PHTY(Hons);

Director and Principal Physiotherapist – First In Physio

 2013-09-05 TRX planks II website version

 REFERENCES                                                                                

Adams, T; Band-Entrup, D; Kuhn, S.; Legere, L; Mace, K. (2013) Physical Therapy Management of Knee Osteoarthritis in the Middle-Aged Athlete.  Sports Med Arthrosc Rev 21:2-10.

Chilibeck, P.; Vatanparast, H.; Cornish, S.; Abeysekara, S.; Charlesworth, S. (2011) Evidence-based risk assessment and recommendations for physical activity: arthritis, osteoporosis, and low back pain.  Appl Physiol Nutr Metab 36: S49-S79

Williams, P. (2013). Effects of Running and Walking on Osteoarthritis and Hip Replacement Risk.  Med Sci Sports Ex

Melov, S.; Tarnopolsky, M.; Beckman, K.; Felkey, K.; Hubbard, A. (2007) Resistance Exercise Reverses Ageing in Human Skeletal Muscle.  PLoS ONE 2(5): e465

What is the difference between Pilates and Clinical Pilates?

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What is Clinical Pilates?

Clinical Pilates is a system of safe and effective exercises which meet your specific individual needs. Clinical Pilates is used by our physiotherapists to treat a wide range of injuries and conditions, ranging from low back pain and chronic pain to hypermobility and chronic fatigue syndrome. It is also used by elite athletes and dancers to improve essential movement patterns and enhance fitness and performance, as well as assisting with injury prevention.  By working into your body’s preferred movement, Clinical Pilates improves your mobility, stability, balance, posture and overall function.

 

Clinical Pilates offers a system of safe, effective and highly specific exercises appropriate for all ages. There are stages of exercises that you can progress through that will allow you to see the improvements in your strength, control and healing.

 

Differences between Regular and Clinical Pilates

There are important differences between regular Pilates and Clinical Pilates.

 

Regular Pilates is conducted by a Pilates instructor, whereas Clinical Pilates is prescribed and supervised by a Clinical Pilates trained Physiotherapist or Exercise Physiologist (E.P.). This difference is very important because a Physiotherapist or E.P., unlike a Pilates instructor, has an in-depth knowledge of injury, pathology, bodily function, healing and movement patterns. This knowledge allows a Physiotherapist to assess each patient and determine which exercises will be the most effective for each individual.  This becomes especially important if you have any history of injury – whether it be low back pain, whiplash, osteoporosis, or if you are an athlete coming back from an injury.  There will be certain exercises which need to be adapted specifically for you so to avoid further harm; this is something that only a Physiotherapist or Exercise Physiologist is trained to do.  Like any form of exercise, Pilates can be wonderful for fitness, however still has the potential to cause injury or pain if not prescribed and monitored in the correct way.

 

Forms of Pilates

 

Treatment Sessions

 

At FirstIn Physio, Pilates comes in many forms so that the benefits can be enjoyed by everyone.  You will often see our Physiotherapists using the Pilates Reformer as part of treatment sessions, to assist in re-establishing correct movement patterns in the body following injury.  Our Exercise Physiologists also use the Reformer during exercise training sessions, which can serve a number of purposes.  Some athletes coming back from surgery of the hip or spine will need a program based on core work and mobility and the Pilates Reformer becomes a mainstay of their rehab program.  It can also be used for high-level athletes as part of a strength session and to work on weaknesses in mobility throughout the body, leading to better overall performance, or with stroke patients to assist with rehabilitation.   We also use it a lot with dancers in order to train their technique to bring them to a higher level and make them more injury-proof.

 

Group Matwork Classes

 

FirstIn Physio offers a number of small group classes at the clinic, designed to cater for different levels of fitness and skill, from beginner through to advanced.  The classes are an excellent way to build base core strength in a fun and supervised environment, allowing your physio to closely watch your technique as you perform the exercises and to give you variations based on your individual needs.  These classes are a lot of fun and tend to fill up fast!  We also offer male- and female-specific classes.

 

Independent Sessions

 

One of our Physiotherapists or Exercise Physiologists can work closely with you to develop your own Pilates program using the equipment at the clinic combined with matwork exercises.  Once you feel confident and competent with your specific program, you can advance to an independent program, where you will be able to use our studio and its equipment at regular intervals on your own. A Physiotherapist will regularly monitor your program and prescribe more advanced exercises as you progress.

Benefits of Clinical Pilates

Clinical Pilates has been shown to prevent injuries, improve balance and stability, strengthen and tone muscle and improve bone density.  It is a great form of general exercise to improve fitness and improve technique in specific movements, such as dance, running and golf.  It is appropriate for all age groups from kids through to the elderly and is safe and fun!

  • Prevention and treatment of back pain & injury
  • Resolution of spinal pain
  • Enhanced core stability and pelvic floor function
  • For the elderly, enhancement in movement, balance, agility and flexibility
  • Falls prevention
  • Muscle toning without adding bulk
  • Increased bone density (for Osteopaenia & Osteoporosis)

For more information, please do not hesitate to give our staff a call and find out more about the amazing benefits of Clinical Pilates at FirstIn Physio!

 

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