Running

Stretching for Runners

From a young age many of us have been taught that stretching prior to exercise helps prevent injury. However, with the ongoing debate about whether to stretch statically or dynamically, and before or after running, many runners are not sure on how to choose the best stretching strategy for optimal results and reduced injury.

As physiotherapists we are regularly asked questions such as:

Is it better to stretch before or after running?

Does stretching help reduce injury or pain?

Can stretching improve running performance? and

What is the best type of stretching?

It is apparent that stretching still causes plenty of confusion.

Common types of stretching.

The most commonly performed techniques can be broken down into static and dynamic stretches. (though there are many different variations of these.)

Static stretches are the type many will be familiar with from childhood sports; passive positions held for a period of time, usually twenty to thirty seconds, aiming to gradually lengthen the muscles. Typical examples are the sit and reach type stretches, such as the hamstring stretch.

As a physiotherapist I find that because these stretches can be boring, people often tend to rush through them reducing any potential effectiveness.

Dynamic stretches are a bit more complicated, involving stretching the muscles and joints whilst moving. In dynamic stretching the limbs are purposefully moved into a lengthened position, preferably one that is activity or sports specific. Examples include slow jogging on the spot while bringing the knees up the chest or kicking the heels to the backside, or a slow walking lunge.

Which should I choose and what does the research say?

Up to date research suggests that the common practice of static stretching before an athletic performance such as running may not be that useful in reducing overall injury rates. A study appearing in the Scandinavian Journal of Medicine and Science in Sport  which analysed over 100 research papers published between 1966-2010 found that generally, static stretching before activity should be avoided as the only form of warm up. The researchers asserted that static stretching alone directly prior to exercise may have no additional benefit to injury prevention and may actually have a negative effect on maximal muscle strength and explosive performance.

Though other studies have found that static stretching may have a specific benefit to tendon and muscle injury only which may be of interest to runners, it is apparent that the best approach to take prior to running is an effective warm up session.

The warm up session should consist of a combination of low intensity aerobic activity for example a walk or very light jog (even on the spot) followed by dynamic (preferably activity specific) movements/stretching. The warm up is a crucial component of any exercise performance, especially prior to high demand activities such as sprinting and long distance running, and is important in preparing for optimal performance and reduced injury.

As the total investment of time should be similar regardless of whether a person chooses static or dynamic stretching, there are few excuses for missing a proper warm up.

Examples of dynamic stretches for running:

Some examples of dynamic stretching include walking lunges, walking bringing the knees up to chest or kicking heels to the backside and standing high kicks.

What you need to know:

• All dynamic movements should be performed slowly and with control through full available range of motion without jerky movements, over-stretching or pain.

• Each movement can be repeated a number of times for thirty seconds to one minute each as a rough guide.

• Individual programs will vary depending upon a persons requirements, as there are many more different options.

• Please see your physiotherapist of exercise physiologist to discuss your individual needs if you are unsure

Heels to backside

 

Knees to chest

 

Side to side lunges

 

High kicks

 

Walking lunges

 

 

Is there a place for static stretching anywhere?

It is generally accepted that improved flexibility can play a role in reducing injuries overall and for that reason static stretching can be used regularly as part of a healthy lifestyle or training plan at times other than directly before exercise. Read more.

It is encouraged to make an effort to stretch regularly as part of a healthy lifestyle to combat the physical demands of modern life and the negative stresses than we place on our bodies through, for example, long periods of sitting at work or using a computer. A stretching break can also provide a great escape from the hustle and bustle of life and to relax the mind, all potentially reducing the overall likelihood of injury when it comes time to perform.

This is general advice only so before getting started your physiotherapist can help you, whether you are a casual runner or an elite athlete to guide you specifically on what may be most suitable for your needs in formulating a stretching or exercise plan, or to help you address a specific complaint or injury.

Defying Gravity with the Alter-G

Alter G Anti Gravity Treadmill Sydney CBD

Alter G Anti Gravity Treadmill Sydney CBD

The AlterG Anti-Gravity Treadmill has finally arrived in Sydney CBD.

Here at Sydney Physiotherapy Solutions we understand how important it is for runners and other athletes to recover quickly so that they can continue participating in the sport that makes they love.

We are dedicated to continuously educating ourselves in order to provide the the most current and effective treatment possible. This is why we have decided to introduce the Alter-G anti-gravity treadmill to our brand new clinic at 155  Castlereagh Street in Sydney CBD.

Sydney Physio Solutions is proud to be one of the only clinics in Sydney to have an Alter-G anti-gravity treadmill.

Working with runners and athletes is a speciality here at the clinic. Many of our therapists are runners themselves which gives us an advantage when treating running injuries as we understand the sport and have the necessary experience in treating the associated injuries. More importantly, we understand that most of our athletes would prefer to keep running while injured and so we have introduced the Alter-G to ensure that we can keep our athletes running.

Advantages of the Alter-G Treadmill

  • Helps minimize time lost from training, especially those training for an event such as a marathon
  • Maintains cardiovascular fitness during rehab
  • Reduces stress on joints
  • Improves bone density measures
  • Suitable for runners who may be overweight
  • Allows gradual loading as our injury heals during rehabilitation

Specific injuries that the Alter-G is suitable for

  • Knee osteoarthritis
  • Complex regional pain syndrome
  • Fibula stress fracture
  • Lumbar disc herniation
  • Metatarsal stress fracture
  • Plantarfasciatis
  • Ankle sprains
  • Tibial stress fractures
  • Navicular stress fractures
  • All types of muscle strains

To find out how the Alter-G AntiGravity Treadmill works read more here.

Alter G Anti Gravity Treadmill Sydney

Alter G Anti Gravity Treadmill Sydney

The Alter G treadmill uses an inflatable bubble to enable users to walk and run in a reduced gravity environment. The effects of training in this environment is lowered impact on your lower body meaning a reduced risk of long term injury in addition to reducing the time to return to running post injury.

The Alter G in the Hi Performance Centre (HPC) is available to everyone whether you’re an athlete, returning to exercise from an injury or to aid weight loss.

Contact our Castlereagh Street clinic to make a booking on the AlterG Anti-gravity Treadmill machine.

Recurrent Hamstring Strains

HamstringRecurrence of a hamstring strain is incredibly frustrating, not only for the injured person, but also to see as a physiotherapist!  A hamstring strain may reoccur if a person suffers a worsening of their original strain, or otherwise another area of muscle along the muscle/group becomes injured. Commonly this occurs when the person is just getting back into training or attempting to return to their previous sport. It is disappointing to see as a physiotherapist, since often re-injury is preventable with good management. Different outcomes will depend on factors such as the degree of the initial injury, its location (i.e. muscle versus tendon) as well as personal and external variables, however general guidance can be provided for optimal rehabilitation.

Best tips for best rehabilitation and avoiding re-injury:

  1. Progress your hamstring through a series of exercises aiming to achieve full concentric/eccentric strength, dynamic muscle length, power and plyometric ability (strength with speed), and endurance, before considering returning to sport and sport specific drills. See Dynamic Stretches
  2. Ensure your hamstring has been rehabilitated through sport-specific tasks, when it is appropriate to do so. Exercises need to consider the location of the injury in the hamstring, stage of injury, and the multiple functions of the hamstring muscle. Your hamstrings will work hard when you are speeding up and slowing down from a run, stopping quickly, kicking a ball, bending forward from the hips (e.g. picking something up), and control twists and turns of the leg when you are moving at quick speeds. As such – the muscle group needs to be trained well to be able to cope with these activities for a successful return to sport. Even if your main sport is running, your hamstring should still be progressed to be able to tackle less frequent tasks with confidence for best function.
  3. Perform a graded, specific running programme which is best advised by a suitable physiotherapist. This should incorporate graduated progressions of running distance for endurance, sprint exercises, forwards/backwards/sideways and cutting movements, and stop-start work. Hamstring strains most commonly occur during quick acceleration or deceleration – and therefore this needs to be trained back for the tissue to be able to cope with this, under high repetition/load.
  4. Return to sport gradually! Make sure you progress back carefully towards a previous level of activity/intensity. The tests we can do for a hamstring in a physiotherapy clinic and even outdoors assessment are only one level of assessment. Fatigue has big implications for muscle. Only when you can manage full training sessions at 100% intensity over the week, then consider playing or running at a competition level. And even then, only playing only part of the first game back rather than the full game is best, since you will likely be working a lot harder in this situation! De-conditioning occurs from not playing sport in a while, and this may be when you are more prone to injury.
  5. Listen to the muscle. The helpful thing about a hamstring strain is that it often gives you big clues as to how it is going, and when it might be about to restrain! If the muscle or group feels tired, or like it is “tightening”, or “about to go”, then stop! It is at a high risk of reinjury at this point. “Pushing it” has a high chance for reinjuring the torn tissue or injuring healthy hamstring tissue from overload.
  6. Address any contributing factors. Common culprits which contribute to hamstring strains include biomechanics and imbalances about the spine, pelvis, hips and legs. For example, players of kicking sports may have imbalances from constant rotational forces in one direction, influencing pelvic/hip stability. Optimising core stability and glute/hip timing/power and balance with specific exercises is important to prevent overwork through hamstrings. Neural tension through the injured tissue or from tight associated hip/back structures can also increase likelihood of restrain and there are treatments/exercises available to help this. Read more
  7. Maintain good hydration and nutrition throughout your rehabilitation, and  use good recovery practices, for optimal muscle tissue healing and recovery.

If recurrent hamstring strains are a problem for you, seek advice from a good physiotherapist to help answer any questions and assess for any contributing reasons that may be leading to re-injury, as above.

injury

A Physio’s Top 4 Stretches for After a Run

 

There is a lot of information out there regarding stretching for runners so we have tried to summarise a few key fact to help you with your running-stretch-strategies!

Firstly research has shown that static stretching prior to exercise can reduce power output and thus is no longer being promoted for use prior to our runs. However, static stretches are still recommended for after our runs to aid recovery and reduce DOMS (delayed-onset-of-muscle-soreness).

It is still important to warm up our joints and cardiovascular system before our runs, so a brisk walk/light-slow jog, some dynamic stretches and joint mobility exercises are a great start as part of your warm up. Please see our blog for more details on this if interested.

As for after your runs – please find four of our favourite stretches below to target the key running muscles groups. Hold each of them for a count of 40 (minimum of 30sec but we recommend 40 as we usually count too fast!) and repeat twice on each leg.

1. Quadriceps Stretch Quad-Stretch

Take your right foot in your right hand behind you. Keep your knees together and tail tucked under. Feel the stretch in the front of your thigh.

 

               

 

 

 

2. Hamstring Stretch Hamstring-Stretch

Place your right foot up onto a step and slightly bend your right knee. Tip your tail bone out and bend forwards, maintaining a straight back posture. Feel the stretch in the back of your thigh only.

 

 

       

 

 

3. Calf Stretch Calf-Stretch

Lean against a wall with your right leg bent in front of you and your left extending back behind you. Ensure your feet are facing forwards, your left knee is straight and that your left heel is down. Feel the stretch in your left calf.

 

 

 

 

 4. Gluteal (Buttock) Stretch  GluteStretch

Lying on your back take your right knee into your chest and across your body towards your left shoulder. Add a little rotation by drawing the left ankle in towards you. Feel in the buttock only. Cease if you feel this in your groin/front of hip and seek guidance from your physio for an alternative stretch.

 

With your static stretches hold a light stretch and gradually increase the intensity within comfortable limits. If you are over zealous with your stretches your body can tighten up in response to protect itself – so ‘slow and steady wins the race’ in this case folks!

Running With Injury – Is It Time For A Rest?

Running With Injury – Is It Time For A Rest?

If you’re a runner, chances are you’ve asked yourself this question. Up to 80% of runners will sustain a running-related injury at some point. If we include running with a cold or flu, then the number jumps to 100%. The question is, do you rest, modify your training or continue on as if nothing’s wrong!

running-rest-day-myths

running-rest-day-myths

Whilst we’re all different and each of our circumstances unique, here’s what I suggest you think about as you contemplate whether to strap the shoes on or stay in bed:

  1. Is it acute? If you suffered an injury significant enough to cut a training session short, you should take 48-72 hours off, give it a chance to settle and throw some ice on it. If it’s still troubling you after this rest period, get it seen to.
  2. Is the injury bad enough to affect your running style? If you can’t run with your normal gait, continuing to train will lead to a worsening of the injury or a secondary injury somewhere else. We see this all the time. Take some time off, cross-train, and/or see a professional.
  3. Is this a recurrence of an old injury? Keep an eye on these ones. It may just be that your brain (and your genes) have some ‘memory’ of the old injury, but always better to get on to managing these injuries quickly. If you do, you can usually stop them from progressing.
  4. Is the injury getting worse? In most cases, if you record a worsening of an injury over the previous week of training, it’s not going in the direction you want! Take some time off and consider getting someone in the know to have a look at it.
  5. Is your ‘cold’ more than just a ‘cold’? If your symptoms are typical for an upper respiratory tract infection (sore throat, sniffles and other things above the neck) then you’re probably ok. Research suggests that training in this situation wont make you worse or slow your recovery. However, if you have symptoms of a fever or cough (i.e. anything below the neck) then you need to rest, or there’s a good chance you’ll regret it!

I hope these tips help, but regardless of your answers, as you start to feel better and make your way back into training, back off a little and build your training up slowly. Taking some time off and then jumping straight back in is one (if not the most-likely) reason for problems to occur.

Most injuries are simple to manage with a common-sense approach. Be wary of reading too much on the net, as there’s an awful lot out there and a lot of it is…not prudent advice! If you’re unsure whether you need to see someone, set up a Skype appointment with one of the expert Sydney Physio Solutions Physiotherapists. They’ll ask you a series of questions and help you wade through the plethora of information available to advise you how best to tackle it.

Running Shoes

What to Look for in Running Shoes?

When updating your running shoes there are a few things to consider – what type of runner you are and how you load your body. Running related injuries are common, with training errors being responsible for up to 80% of injuries. Other factors that contribute to injuries are running technique and footwear.

The primary purpose of shoes is to protect the individual from the effects of repetitive loading. Manufacturers use a variety of materials and various design concepts to achieve this.

There has been a current trend for retail outlets to provide foot analysis in order to guide consumers towards a particular style of running shoe. This can be effective at looking at how the foot functions. They generally assess you in walking and look at your contact pattern, giving you an indication of ankle rolling, if there is increased or reduced arch support and any pressure areas. This might help identify what products are available, however you need to keep in mind that information on how your foot loads is being captured during a small period of time. It does not identify the other factors that are influencing the way you load through your foot during running. Some of these factors are – biomechanics, running techniques, and fatigue.

To gain a better idea of your running gait, consult with a good physiotherapist or sports podiatrist who can perform a running analysis which looks at your biomechanics- stride length, foot contact, joint loading, postural control, etc.

At Sydney Physiotherapy Solutions on top of a running analysis we use software that can analyze you during full range of movement. Dorsa Vi sensors are placed on your body and monitor your movement as you run, or during our screening assessment. It provides us with data that can help reduce injury and improve performance. Visit our website for more information – http://sydneyphysiosolutions.com.au

In summary – What to consider when purchasing your new running shoes?

  • Know your foot and how your body moves.
  • Your new shoes should feel comfortable right away with enough room to move.
  • Ensure the shoes you’re buying suit your running style and the running     surface.
  • Price – more expensive shoes tend to come with new technology, however, there is no evidence to say they are more effective in reducing injuries than a shoe of lesser value. They key is that the shoe suits the way you run.
  • It’s important to know when to replace your shoes and how to transition into a new pair. When you change your running shoes it will cause an alteration to your running pattern, even if the shoe has been chosen to suite your foot mechanics. New shoes can increase the load through the joints and muscles, so ensure that you gradually transition into your new shoes to allow adaptation. As the shoe ages the mileage can cause a decrease in the cushion’s ability to absorb forces. This means that there will be an increase in your stance time – how long you spend on your foot. As the shoe ages you need to learn to adapt to more external load due to the lack of cushioning, such as running surface.
  • Having more than one pair – research has found that alternating between different running shoes can lead to a 39% lower risk of running related injuries.

Happy Shopping!!

running-shoes

 

Shin Splints

 

Pic-of-bunch-of-runners

What are shin splints?

Shin splints is a general term used to describe pain in the shin (usually the front or inside) and is a common problem in runners. Physiotherapists refer to shin splints as medial tibial stress syndrome (MTSS) as the pain most commonly occurs along the inside border of the shin bone (tibia) and is the result of overuse which causes inflammation of the bone and/or muscle in that region.

Diagnosis of shin splints

The severity of MTSS is quite variable. A low grade injury usually means that the main problem is muscle tightness or inflammation and this should settle relatively quickly with the appropriate treatment.

  1. Key signs and symptoms of a low grade injury are:
  • A history of impact loading (e.g. running) and usually a rapid increase
  • Tenderness along a large portion the shin bone or muscle
  • Pain improves after warming up (e.g. a few minutes into a run)
  • Pain generally does not return after cooling down
  1. A high grade injury refers to the presence of a stress fracture (a small crack or severe bruising in the bone) and in this case, rest from high impact exercise is essential (usually for several months). Whilst uncommon, if MTSS continues to be abused, it is possible for the stress fracture to turn into a complete fracture! It is therefore crucial to consult a qualified physiotherapist early to get an accurate diagnosis as this will dictate what the appropriate treatment is and stop your injury from progressing to a stress fracture.
  1. Key signs and symptoms of a higher grade injury are:
  • Tenderness over smaller, specific point/s of the shin and possibly a lump
  • Night pain e.g. throbbing or aching of the shin when in bed
  • Pain at rest or with simple weight bearing and poor tolerance to light impact activity

Shin-splintsCauses

The cause of MTSS can be many things, but the most common factor is overload of the muscles/shin through training errors. For example, training for a marathon and increasing running distance and frequency too quickly which does not allow enough time for recovery and adaptation of the bone and muscle to the training stimulus. Training speed, frequency, duration, surface (e.g. grass vs concrete), and footwear, all contribute to the amount of load experienced by the bone and muscles around your shin. It’s a sensible idea to talk to an experienced physiotherapist or running coach about how to plan out and manage your training loads so as to avoid overloading your legs, particularly if you are new to running. Another good idea is to have your running screened. This involves a series of tests of your strength, endurance, balance and flexibility, as well as filming your running technique. Based on the findings of the screening, corrective exercises can be prescribed to minimise the risk of you developing problems from running.

Are radiological investigations necessary?

Patients often ask about whether an X-ray or scan is appropriate to investigate the severity of their MTSS. I generally do not recommend getting scans in the early stage as it normally settles with appropriate physiotherapy management and the results of scans do not change the treatment approach if you have been assessed by an experienced physiotherapist. The best way to manage MTSS is based on signs and symptoms anyway. However, in cases where the diagnosis is unclear or in patients who are very anxious or time constrained (e.g. building up to a Marathon), I often recommend an MRI as this does not expose the patient to any radiation and is quite sensitive for picking up the problem.

I think I have MTSS, what should I do!?

Treatment of MTSS depends on the underlying causes identified by your physiotherapist. For example, it may be determined that muscles around the hip are weak and causing the calf to overload. Therefore, strengthening and stability exercises would be the most important rehabilitation strategy. Another person may have excessive calf muscle tightness (from increasing their running distance too quickly) and this is causing compression and inflammation of the bone and tendons in the shin. In this case, loosening the muscles around the calf will relieve the tension and therefore the patient’s pain. This could be achieved through massage but I find dry needling to be far more effective.

Sore-shins-(being-iced)

Summary

So in summary, MTSS refers to pain in the front or inside of the shin and is the result of overloading of the bone or muscles in that region. Catching it early is important to prevent it progressing to a more serious grading of injury which requires complete rest from high impact activity such as running. A graduated running program and screening for biomechanical deficiencies (e.g. weakness, joint or muscle tightness) are good ways to reduce the risk of developing this common problem.

However, if you do suffer from MTSS, there are treatment options available to settle your condition and keep or return you back to running as soon as possible. For more advice or information, contact an experienced physiotherapist.

No pain, no gain

No Pain No Gain??

One of the most common things we get asked is how much pain is acceptable?

We watch images of pro athletes pushing it to the limit and we hear stories of people smashing themselves day in day out…but the question always remains…how do we know when to push and when to hold back?

The question is an interesting one and the answer (of course) is not a simple one.  There are many contributing factors….I’ll try to explain the most common ones.

  1. How used to this kind training are you?

If you have gone from a relative couch potato to captain motivation overnight you are HIGHLY likely to get injured.

Sudden changes in exposure of our bodies to unfamiliar movements means that we are often poorly prepared to cope.

SOLUTION:

Engage in a progressive demands system

Start light and easy and progress your exercise demands slowly

If you are completely new to exercise it may even be worthwhile in the long run to be assessed by a physio/exercise physiologist for identification of biomechanical ‘risk factors’ (e.g. tight calfs, flat feet, poor lumbopelvic stability) and integrate some preventative training into your actual training.

  1. The pain disappears when you are actually running, only to stiffen up again after you’ve rested

WHAT THIS MEANS:

Unfortunately pains that settle with more activity can often mean the tendons are struggling with the change in load.

SOLUTION:

You may have to reduce your training load if this is happening, identify what tendon is causing the trouble and treat it locally with ice and targeted exercises.

In extreme cases you can use GTN patches to reduce the tendon pain but you will have to talk to your physio/GP/sports physician to make sure that this approach is right for you.

 

  1. The pain comes on with training and then just gets worse and worse until I physically have to stop.

SOLUTION:

Stop

This is not ok pain.  If the pain is in your legs it can be a compartment syndrome (where the muscles swell and are compressed within the fascial outer casing of the muscle) or it could even be a stress reaction in the bone.  Either way you need to get this looked at by someone who knows their stuff.

 

  1. My muscles are sore for up to 3 days following activity, but then they feel fine.

WHAT THIS MEANS:

Well Done

You are experiencing delayed onset muscle soreness…this is the no pain no gain they talk about.

You have exercised just enough to cause damage to the muscles, but it will be repaired and new, improved sarcomeres (the building blocks of muscles) will be laid down.

It is however a good time to rest for a day or two while you are sore, or cross train by doing something different (go for a swim or hit a few tennis balls gently).

Overall some discomfort is a acceptable with training, but if it is impacting your ability to perform regularly you must get it checked out.

Stuart Doorbar-Baptist | Senior Clinician and Research

Training for the SMH Half Marathon

Sunday 15th May 2016: 6 weeks to go!!

race_start_sml

 Whether this is your first, or you are a seasoned veteran pounding the roads and taking in Sydney CBD’s finest sights of the SMH Half Marathon, preparation is the key!

Here a few top tips that all runners need to be considering as you approach the Start line:

Pick a Plan and Stick to it! Hopefully by now your training schedule is well underway. There are such a variety of training plans to choose from, but make sure you have picked one appropriate to your level of running and time you can allocate to be able stick to the plan. Generally, this includes two ‘tempo’ or maintenance runs in the week, and a minimum of one longer run at the weekend, which should be slightly slower than your aimed race pace. Your plan should also include some Hill training and Speed work.

 Cross-Training: All running and nothing else can lead to disaster, particularly if this is a new pursuit for you. Take the time to work on your Cardio with other activities; swimming, rowing machine, bike, cross-trainer. The different muscle groups used will reduce the chance of injury or over-use issues, and you will be impressed at the cross-over of cardiovascular fitness and leg strength.

Rest: Running every day will not get you there injury free or any quicker…. Rest and Sleep are huge parts of running, particularly when you are up to your longer weekend runs.

Stretching: Despite the constant debates of stretch or not stretch, it is often dependent on the person. As Physio’s we see people who are Injured, and who DON’T stretch! Part of patients’ recovery is to stretch out tight areas; our advice is if you know an area is tight, DO stretch it, throughout the week and before you run, as otherwise this can lead to other areas compensating, or going back into your poor Biomechanic patterns.

Stability work: Very few runners spend enough time working on stability… If you think about it, running is like lots(!) of Single Leg Squats – it is a common thing when we see an injured runner to see that they have a very poor single leg squat – what does yours look like?! It might be a sign of poor glute control, or tight calf, or weak core stability if you are unable to do this action without control.

Strength Work: Like the stability issue, lots of new runners are not only training cardiovascular fitness, but the strength of muscles and tendons that have not been loaded as much previously, likewise increasing your training places more stress on areas such as your Achilles tendon, or developing the common ‘Runners-Knee’ (ITB syndrome). Consider strength based training to counteract these issues: come and see us for advice if you are aware of these becoming an issue.

Nutrition: Running after a heavy night out, eating on the go, not enough hydration spells disaster, even for the more seasoned runners. The other mistake people often make is taking the Electrolyte / Sports drinks on the day, when never having trained with them, leading to spikes in energy and stomach cramps. Aim to train like your race-day, taking on fluids during your longer runs in the lead up to the event as you plan to during the race.

Massage! This is not an over-indulgence, part of your active-recovery, stretching and maintenance whilst not running can include fascial release, Needling and Soft Tissue treatment. Our massage therapist Alex performs wonders with our running Clients! Also, don’t forget to come and see our Sydney Physiotherapy Solutions Team in the massage Tent after you finish your run for your complimentary rub-down.

Seek advice early, and listen to your body!

 Best of Luck, and see you all at the Finish Line!

 

Hip Pain and the Dorsa Vi

DorsaVi

One of the common issues we see in the clinic, especially amongst the running population, is poor hip control and strength.    This type of hip dysfunction often leads to a variety of injuries such as anterior knee pain, hip pain and low back pain.  As clinicians we are able to subjectively view someone’s running gait and determine where their deficiencies are.   This however is purely subjective and doesn’t give us concrete data on how bad the control actually is and is hard to measure positive change effectively.

This has now become an issue of the past with recent technological developments.     Using Vi Move, which is a system using sensors, we are now able to quantify hip stability and strength issues.   One of the ways in which we do this is by hooking a patient up to 2 sensors on the shin bone and measuring knee collapse in anything from single leg squat to box jumps.   It’s a great objective measure that we can then rehab and re-measure after following a strength program.

Further to these sensor placements we can also put them on the low back and pelvis and test single leg hurdle step and a lunge to see how the hip is affecting low back and pelvis alignment.   The benefit of these sensor placements is you can then look at it with real time training.   This will allow you to watch the sensors on the screen and give you real time feedback on how to move properly and engage better hip control.