Returning to exercise in Spring.
Star Physio’s Nigel Travers keeps on running!!!
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 well over a break, but fitness and “spring” or our bounce 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! If walking or running, any increase in body weight magnifies loads on muscles, tendons and joints including the lower back… and the kicker, there is inflammatory hormones in excess fat that increase pain as well! We are excited to have Clinical Nutritionist Jemma Watson on our team who is an expert on healthy eating and long term weight loss. 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!
James Lewin is a former elite triathlete who is now physio to the best in the world!
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!
Strength Training and Weight Loss
Over time I have heard so many myths about strength work in females, many of which stem simply from miseducation. The benefits associated with strength work are numerous, some of which include: - Preventing bone loss and improvement in bone density - Improvements in...
Tara West knows Best: the simple solution is to get strong!
What a fantastic weekend down at Scarborough beach, watching our beach volleyball athletes battle it out on the sand at the WA Open. A big congratulations to WA’s Melissa Kennedy, Jen Sadler, Tessa Anderson, Taleah Atthowe, Shelby Maher, Casey Grice and Cole Durant...
James Debenham and Professor Steven Blair on physical activity and health
Did you know that inactivity has been identified as the number one global health issue in developed nations, far exceeding the risks of obesity, smoking and alcohol for early morbidity. Both aerobic exercise and strength work are known to improve general health and...
Tara West knows Best – Get those glutes working!
Today we are going to discuss the role of the gluteals - arguably one of the most important muscle groups for volleyball players. The gluteus maximus is the largest and most superficial of the gluteal muscles. It is a powerful hip extensor, assisting us in performing...
