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!
Tara West Knows Best – Volleyball Injuries
Studies have shown that volleyball players are at risk of a broad range of injuries with ankle sprains being the most common, accounting for up to half of all volleyball related injuries. Whilst often considered mild when compared with other injuries, ankle sprains...
Tara West Knows Best
Last week I had the privilege of visiting Rossmoyne High School (my old stomping grounds), where I spoke to the year 9s and 10s about the upcoming Australian Volleyball Schools Cup, and how to get the most out of their bodies during the week. We discussed recovery...
Brant Garvey 2014 World Championships Campaign
My 2014 World Championships campaign is done and dusted. Last year I finished the 6th above knee amputee across the line. The goal this year was to finish in the top 3. I just managed to tick that box by being the 3rd above knee amputee to cross the line. I finish the...
Star Physio at Lancelin Hell of the North!
This weekend sees the final event for 2014 on the BWA cyclo-sportif calendar, the Lancelin “Hell of the North”. Named after the famous Paris-Roubaix race held since 1896, it is a fantastic way to round out the “Sportif” season and welcome the good weather leading into...
