Welcome to our new blog series, where you can get to know all our team members - their specialties, their interests and who they really are. We are starting off the series with Becca.
Name : Rebecca van Klinken - but you can call me Becca!
What do are you? Physiotherapist and Clinical Pilates Instructor
What year did you qualify? 2001 from Birmingham University
What is your favourite body part to work with and why?
I love legs - anything from the hips down to the foot excites me! Mainly because there is so much to work with - from releasing tight muscles to re-educating client's on how to move correctly to finding the right footwear. The results from working with a client who has a lower limb problem are always so rewarding as you inevitably improve the way they walk/run/perform on a day to day basis. The improvement is always so obvious to the client which makes it really rewarding.
What is your favourite bit of advice for your clients?
Buy a foam roller. They are the best bit of equipme...
Welcome to the second blog of our Hamstring series, where we look at hamstring muscle strength.
A huge question in sports medicine is what are the causes of hamstring injuries. This has been a topic of interest for decades.
High quality research back in 1997 found that in Australian Rules Footballers, weakness in the hamstrings pre-season both when compared to the quadriceps, and when compared to the opposite leg, was related to hamstring injuries in that season. The same study found that flexibility was not related to injury risk.1 A study in 2015 found that eccentric strength differences between sides (left compared to right) was also a risk factor to injury in Rugby Players. 2 . Both studies found that having had a previous injury within the last 12 months, and increasing age, were also risk factors.
So the question that then is critical for us is, are my hamstrings weak? Am I at risk of hamstring injury when I run and sprint and play sport?
From runners, to footballers, to office workers - no matter who you are or what you do, you can be affected by problems of the hamstrings. So in our new blog series we are going to work through the story of the hamstrings.
What are they and what do they do for us? How do you keep your hamstrings healthy? What can go wrong with your hamstrings? How do you recover from hamstring injury?
You can find out answers to these through our Hamstring Blog series. This blog, the first in the series, takes a look at what the hamstrings are and what are the general principals to stay injury-free.
What are the Hamstrings?
The hamstrings are the group of muscles that make up the bulk at the back of your thigh. The upper hamstring connects via the hamstring tendon onto your sit-bone (ischial tuberosity), and travels down to just below your knee. The hamstring is actually 3 muscles, the Biceps Femoris which travels to the outer side of your knee, and the semimembranosis and semitendi...
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...
A research study from Sydney University has looked at the impact of weight training (or 'strength promoting exercise' as it is called in the study) on a group of 80,000 people. Data was taken from the Health Survey for England and the Scottish Health Survey from 1994–2008. The study compared Strength Promoting Exercise (it could be gym exercise, or body weight strength training) and its impact on mortality (all-cause, cancer, and cardiovascular disease mortality).
The results reveal some really encouraging positive relationships between weight training and health. The study found that in those who did weight training, there was a 23% reduced risk of premature death, and a 31% reduction in the number of cancer related deaths. Those numbers are impressive.
This study has inspired me to outline some of the facts we know about muscle strength, health, and exercise. Strength training is something we should all consider including in our weekly exercise mix- regardless of our age or...
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...