Our bodies were not made to sit for hours on end, 5 days a week. If you have a desk based job you might be spending more time in the chair, not moving, than you should be.
Getting up to take a walk, grab a drink or do some stretches can reduce the risk of repetitive strain injury (RSI) and cumulative low back loading and therefore back pain (1), eye strain (if you are using a computer) and is just plain and simply good for you! Some research (2) even shows that breaks can enhance your productivity by increasing focus.
A break from the desk is a win win situation!
The great news is you can and should move and there are plenty of free desk top apps that can help remind you to move during the day.
We have found our favourites and think you should take a look yourself.
Stretchyhttps://hovancik.net/stretchly - is great as it runs on every desktop platform. Every 10 minutes it encourages you to take a 20 second break. Every 30 minutes it tells you to step away from...
What if we told you that you can prevent, or at least minimise, your potential for an knee or ACL injury, would you believe us?
Research says you can reduce your risk of ACL injury
Injuring your knee or ACL can be emotionally and physically traumatic! Research tells us that between 5-70% of ACL injuries can be prevented through prevention programs (1,2,3)
Twice a week
These programs focus on improving strength, flexibility, lower limb control, balance and general co-ordination. A program should be sports specific and carried out 2 x a week in order for an individual to gain the best results.
The great thing about doing preventative exercises it is not only does it reduce the risk of ACL rupture, it has also been shown to improve performance (4).
How the Professionals do it
An example of a good football injury prevention program is this one by FIFA which is full of great sport specific exercises.
How you can do it
If you are not looking to be a football pro, some simpler exercise ideas to he...
The ACL Rupture, When to have surgery and is Physiotherapy before surgery worthwhile?*
Your Anterior Cruciate Ligament (ACL) joins the Femur (upper leg bone) with the Tibia (lower leg bone) and is one of the main four ligaments of the knee.
The ACL tends to get injured during a rapid change in direction, stopping suddenly or during direct contact such as in a football tackle.
Patient's with ACL injuries often ask us "should I have surgery?", "when should I have surgery?" and "how can I benefit from physiotherapy Prehab?". So let's answer these common questions.
Should I have surgery?
It all depends! Is there more damage than just the ACL? An ACL tear can occur in isolation or in conjunction with other damage to the knee such as a meniscal tear or another ligament tear. In such instances surgery is often strongly recommended.
Is the knee stable?
After a period of rehabilitation an ACL deficient knee can become stable and fully functional which means surgery is not indicated. Howeve...