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...
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...
Do you have a ski trip approaching. Feeling a little unprepared? Or maybe you want to fine tune your balance and leg strength to really enjoy your skiing. Doing a routine of exercises to improve thigh muscle strength and endurance, and improve balance can help improve enjoyment, and reduce the risk of injury.
I have put together my 3 favourite ski preparation exercises here - and encourage you to work on these before your next ski trip. I have used a BOSU, which is a great piece of equipment for balance, control and strength.
Click on each image for a description of the exercise. And look on our Youtube channel page for a mini-video of each exercise.
Its never too late to sharpen up your balance and muscle control. SO give these a try up to 5 times per week in the weeks leading up to your ski trip.
NB : If you feel any pain during these exercises, you should stop, and discuss with a qualified health professional.
With the correct rehabilitation program, you can significantly reduce the risk or a recurring ankle sprain. The rehab program needs to include balance and proprioception training, and calf strength and balance.
Summer is fast approaching, and we all want to be outdoors. Whether you want to keep fit, fresh air, or a dose of vitamin D, it is great to run outdoors. And it's important to run healthy. Increasing your outdoor running miles can increase your risk of injury - but it doesn't have to. Most running injuries are related to overuse, irregularities in training or having biomechanical factors that place increased load on your joints and muscles, or simply a single accident. In this blog we will be discussing 5 key factors to keep you injury free.
1) Gradual increase in running load
“Too much too soon" might put you at risk of overuse injuries. Your body needs time to adapt to new training loads. When the weather improves, it is tempting to increase your running times, intensity and frequency all of a sudden. In layman's terms, this mean how far, how hard and how often you want to run. Be careful! Follow the 10% rule. Increase your running load by 10% weekly maximum, b...
Winter is coming! Cold, tight muscles are more prone to injury than nicely warmed up ones. According to research conducted by Scott (2016), when muscle temperature drops below 32 degrees celcius, less energy is required to cause muscle tears.
So a question I am often asked is, "Should I stretch before exercise?".
My answer to this is typically NO. Stretching a cold muscle could be likened to stretching a cold piece of plasticine. If you go out and just static stretch, you could be placing yourself in a dodgy situation and cause more harm than good! Also, sustained static stretches before sport have been shown to reduce muscle force production and reduce performance. .
But Do Warm-up!
The best way to warm up would be to do a dynamic warm up. You might see the rugby and football players doing this on the sideline if waiting to go onto the pitch.
Dynamic warm ups are typically sport specific and stretch the muscles in an active way as opposed to a static stretch which may have...
By now, I'm sure all of you would've seen this amazing footage of the Brownlee Brothers finishing the triathlon in Mexico. Jonny, leading the race, was struggling with heat stroke in the last few hundred metres of the run when he was assisted to the finish line by his older brother, Alistair. The footage is quite distressing as you could see a visibly ill Jonny on the brink of collapsing.
How can you prevent this from happening on a race?
These athletes are primed for these races. They have trained for years and their bodies are prepped for these situations. However, in difficult conditions, where weather is hot and humid, there is more risk of suffering from heat related illness.
The first thing is to train appropriately and sensibly in order to ready your body for the event and to minimise the risk of injury. Develop a program and make sure the volume is correct so you don't overload your body. Talking to a coach or a physio to tailor your program can b...