Aevum Physiotherapy | Medical and health

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Aevum Physiotherapy

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24.01.2022 When returning to any sport or training it is important to insure the athlete can do the tasks required prior to discharge. This means challenging the tissue as close to the way it will be challenged in training or game play during the session. Difficult to do when @haydentsmith the machine :) is lifting heavier in training than we have in the clinic, I think this was 70% what Hayden would lift usually during a heavy set with his strength and conditioning coach Lee Royston but it’s all the load we had and to be honest I always thought it would be more than we would need - till now. Making an injury pain free is the easy part, properly preparing for high level work is the part often missed.

23.01.2022 We’ve all heard that you should move your body for 30 minutes everyday, but have you ever wondered if doing exercise just once or twice a week has any positive effects? A 2017 study done by O’Donovan et al showed that some leisure time exercise is better than none! The risk of mortality was found to be lower in insufficiently active weekend warriors when compared to inactive adults. So this weekend, let’s get up and get moving! .... . . . #aevum #aevumphysiotherapy #sutherlandshire #sportsmedicine #mskphysio #sportsphysiotherapy #recovery #injuryprevention #sydneyphysio #weekendwarrior #exercise #movementismedicine #physioeducation See more

21.01.2022 Tendinopathy Truth #1 Initially with tendinopathies, load and exercise should be reduced so that the pain can settle. However, rest alone won’t help you return back to sport or your full function! In order for tendons to heal, they must be progressively put through load to increase their tolerance. . . .... . #aevum #aevumphysiotherapy #sutherlandshire #sportsmedicine #mskphysio #sportsphysiotherapy #recovery #injuryprevention #sydneyphysio #tendinopathymyths #tendinopathytruths #tendinopathyrehab #tendonitis #tendinopathy See more

19.01.2022 Tendinopathy Truth #2 Exercise has been proven to be the most effective treatment for tendinopathies. Long term improvements are rarely seen with passive treatments, such as shockwave therapy and ultrasound. . .... . . #aevum #aevumphysiotherapy #sutherlandshire #sportsmedicine #mskphysio #sportsphysiotherapy #recovery #injuryprevention #sydneyphysio #tendinopathymyths #tendinopathytruths #tendinopathyrehab #tendonitis #tendinopathy See more

18.01.2022 Sleep is so often overlooked as a significant factor of training and performance. It helps recovery, physiological adaptation to training and as mentioned performance. It even relates to chronic pain with research showing individuals who suffer chronic pain and have poor sleep can have increased levels of reported pain compared to people who have chronic pain but have good sleep habits. So what is suggested to endorse better sleep. 1. Try and go to bed at the same time every ...night and wake the same time every morning. This help the body prepare to sleep, by allowing it to know when to expect to be able to fall asleep improving your chances of a quality nights sleep. 2. Have a hot shower/bath 30 minutes prior to sleep. It has also been shown that increasing your temperature and then rapidly cooling it which occurs when you get out, helps prepare for a better nights sleep. 3. We all know this one now. Avoid screens. In particular tablets and phones which emit a blue light and as this hits your retina this keeps the brain alert and unable to prepare to "wind down". 4. Avoid alcohol. While this is considered a sedative, it can assist helping you to fall asleep but inevitably wakes you again leading to poor sleep quality overall. 5. Keep the room lights dimmed for at least an hour prior to preparing to sleep. Candles are great for this, but dimmed lights is also an indicated to your brain to commence wind down and preparation for sleep. Mimicking nature as the sun goes down and the moon comes out. Sleep is important for daily functioning on a high level. Master this and it could significantly improve many facets of training, performance and daily life.

15.01.2022 More Friday facts! This was a very interesting study conducted last year looking at factors contributing to bone stress injuries in adolescent athletes. So what are the factors? 1. Stress was a significant factor in reported cases of bone injury when compared to subjects training with equal loads who didn't report an injury. 2. A history of > 4 weeks of shin splints showed a significant increased risk. Shin splints indicate the area is already struggling with the load require...ments placed on both the bone and soft tissue. 3. Individuals reporting bone stress injuries were doing comparatively less weight training. 4. They had a reduced level of daily dairy intake. 5. Sleep time was less in all individuals leading upto a bone stress injury. 6. BMI was lower in all individuals who reported a stress fracture or bone stress reaction. Remember muscle contributes largely to BMI. So whats the take home from this data? Well consider these factors if at a higher risk during training. 1. Try and reduce stress. Not only for bone injuries but there is data to suggest this can increase risk of all injuries. 2. Shin splints. If you have some form of shin pain see your Physiotherapist or Podiatrist to discuss the cause. There are many, but getting to the core of the issue and addressing this early is key. 3. WEIGHT TRAINING. We advocate this a lot, particularly in our runners. Lift and lift heavy while guided by someone who knows progression and has a back ground in strength and conditioning. 4. Make sure dairy is implemented into your diet and if this is an area of concern speak with a sports dietitian for their input. Even though there is a recommended daily intake this doesn't apply for everyone and especially not an athlete or individual training heavily. 5. The value of sleep in regards to training adaptation and injury risk reduction cant be endorsed enough. Well post some recommended guidelines on this next week. 6. Don't get too lean. Lighter isn't always faster.

08.01.2022 More Friday facts following on from our sleep post last week. One night of sleep deprivation decreased endurance performance with limited effect on pacing, cardio-respiratory or thermoregulatory function. Despite running less distance after sleep deprivation compared with control, participants’ perception of effort was similar indicating that altered perception of effort may account for decreased endurance performance after a night without sleep. This study by Oliver et al again supports better sleep for better performance. #sleep #runningperformance #runningphysio #physiotherapy #aevum #sportsscience #UTA22 #UTA50 #UTA100

08.01.2022 Meet Jonathan! Jonathan is one of our amazing resident physiotherapists here at Aevum. He is passionate about working alongside patients and always provides optimal patient centred care. Jonathan has a special interest in lower limb injuries and how physiotherapy can help to treat headaches. As a runner himself, Jonathan uses his sporting experience and extensive knowledge of human anatomy to get his patients up and running as quick as possible. . .... . . #aevum #aevumphysiotherapy #sydneyphysio #sutherlandshire #mskphysio See more

04.01.2022 Most runners strength programs consist of a large number of glute/bum exercises a handful of quadriceps exercises and an even smaller number of calf exercises. After all "the" runners exercises is the Romanian deadlift (RDL). Maybe we need to rethink this a little based on some numbers reported by Dr Rich Willy @montanarunninglab This data suggests the ankle produces 58% of the propulsive moment force when running! That's huge. The take home. Don't neglect your calf group.... If you have any questions post a comment below :) #running #calfstrength #plymotrics #runningphysio #physiotherapy #runningscience #aevum

Aevum Physiotherapy | Medical and health