Returning to exercise in Spring.
It is fantastic to see so many Perth people starting to get out and about again as our weather improves and the days grow longer again. Check out our top tips and things to consider when returning to exercise or building up again after a winter hiatus!
How much has your fitness or strength diminished?
Strength maintains pretty well over a break, but fitness and “spring” or our bounce and elasticity can drop off quickly. Check out this article by Steve Jeffries on strength decay and read on for more top tips!
Have you put on weight?
Most exercise is a power to weight ratio game, and particularly if walking or running, any increase in body weight magnifies loads on muscles. tendons and joints including the lower back. We are excited to have Clinical Nutritionist Jemma Watson on our team if you need some professional help around this – book with Jemma here!
Have you neglected an injury or niggle that you should have dealt with before winter?
While rest helps pain, it also leads to less fitness and strength. Get niggles checked ASAP if you feel them as you rebuild your fitness. Book here!
Start gently and build up gradually!
Most importantly, if any of the above refers to your situation, ease back into exercise gradually. Consider a walk/run plan and as a guide, if you have had a lazy winter, start at 50% of what you were doing previously and increase by 10-20% per week or get in touch with one of our experts to help map out a plan.
Train smarter, not harder!
Many athletes of every level exercise to vigorously, too often. James Lewin, Australian Triathlon Team physiotherapist has written a great article which shows how even the best triathletes in the world train at low intensity most of the time. Check out that great read here!
Munda Biddi Bikepacking Musings! Earlier this year, Star Physio's Principal Physiotherapist and Bikefitter, Damian Oldmeadow, enjoyed 9 days of near perfect weather bikepacking on the Munda Biddi trail. Starting near Donnybrook and ending in Albany the trip totalled...
Premium Custom Cycling Orthotics Now Available at Star Physio Have you considered cycling orthotics? Are you currently using off the shelf inserts and are wondering if they are as good as it gets? Do you get foot pain or numbness? Have you got the ideal foot-pedal...
Free City to Surf Training Program Check out this great, safe running program developed by our expert physiotherapist for the Perth City to Surf. Star Physio's James Lewin is physiotherapist to the Australian Triathlon Team and an elite athlete and former professional...
Inability to balance one leg for 10 seconds linked to doubling in risk of death! The inability to stand on one leg for 10 seconds over the age of 50 years is linked to a near doubling in the risk of death from any cause within the next 10 years, finds...