Sports Training

 

rugby bad bulgarians

Can anyone spot the errors in these rugby players single leg squats?

Since the start of 2016 I have been helping the Devon Ladies Cricket team prepare for their upcoming tour of South Africa by advising on their strength and conditioning sessions at Exeter University’s High Performance centre. It’s been great to be part of such a hard working group of athletes focussed on improving and being the best that they can be. The team at Exeter Uni has devised a great strength and conditioning program for the girls and despite being pushed hard they don’t complain, instead they grit their teeth and find even greater levels of performance.

However the one area where Chiropractic rehab has been particularly helpful is core stability training including glute muscle strengthening. The girls biggest deficits on assessment were rotational instability of their trunk and glute/hip control of squat/lunge patterns. Despite their high levels of fitness and sport specific skill they are still in need of plenty of supervised “core” work to take their fitness to the next level.

squat with heel raise

The picture above represents one (limited ankle mobility) of many mistakes I see on a day to day basis in gyms from people of all levels of fitness. Subtle corrections in technique can make all the difference in an exercise being great for you instead of causing a repetitive strain injury. The Ladies cricket team and several of the other sports teams training at the uni are no different to the general public in the technique mistakes they commonly make.

trx correction

This is why the best personal trainers and strength coaches are worth their weight in gold. They don’t just throw a program at you with loads of squats, deadlifts etc and motivate you to lift more, run faster etc. Instead they start with an assessment of your capabilities, identifying your strengths and weaknesses and then creating a routine that works on improving your weaknesses not just enhancing your strengths. They are always on your case about technique because they know that good technique = fewer injuries and fewer injuries = more consistent training, this then leads to better results as you can string together more uninterrupted blocks of good quality training and competing.

Lots of people seem to be aware of the need for more core stability these days and stronger glutes. Yet these are the very exercises that I see most often performed incorrectly in many cases resulting in little to no glute or core activation even though technically the individual is doing a “core” or “glute” exercise. Remember just because the little picture on the machine says its for your glutes it doesn’t mean any which way you do the exercise your glutes will get stronger.

lunge correction

Unfortunately so few instructors in gyms are sufficiently trained on exercise technique to help you out in this regard. My Chiropractic clinic is based at the Westbank Healthy Living centre in Exminster, mainly because it’s one of the few gyms around that has properly trained staff who I can trust to refer my patients to for rehab and personal training. After Easter we are putting together an exciting new fitness class for adults of any age and fitness level.

The classes will be in 6 week blocks for up to 8 people per class. Week 1 will consist of assessment and basic home exercise plans will be created for each individual based on their identified needs. The subsequent 5 weeks of classes will be supervised rehabilitation training sessions focussed on improving whatever mobility, stability and motor control issues that were identified in the assessment. The total cost for this 6 week exercise course with personalised program is just £60. To book your place or enquire for more details email Paul Hindle: exsicc@gmail.com

 

Gardening season approaches

gardening back pain

I know with storm Imogen currently sweeping us off our feet the gardening season and warmer weather seems as far away as ever but it is only around 1 month now till the allotments start filling up with hideous postures sustained for a whole weekend and then people wondering why they have back pain on a Monday! So I’m giving a little bit of advice here for the green fingered among you with some tips and exercises.

Firstly if your winter has consisted of significantly less physical activity than the warmer months start doing some exercises now to build your fitness for gardening. Fitness for gardening might sound as useful as fitness for darts but both activities put your back into awkward and sustained postures that stronger, fitter muscles and more mobile joints can handle better.

Hip and ankle mobility are important to make bending less stressful on your back. Regular calf stretching and hip mobilising is a good idea for anyone who cannot do a deep squat with good technique. If you are actually very flexible then your biggest issue is likely to be “core stability” so exercises to strengthen the tummy muscles and glutes would be most beneficial.

When your back does hurt NHS Physio’s often recommend hugging your knees to your chest or touching your toes repeatedly from a standing position. Whilst both these exercises will give your muscles some stretching relief in the short term they are also contributing to an increased load on the discs of your lower back making them wear out quicker in the long term so don’t do them!

Some safer alternatives for back stretching include:

Prayer stretch

prayer stretch
Start on all fours, sit back onto heels and reach hands out in front, hold for 30 seconds.

Cat stretch

catcamel

and simply laying on your back with your legs supported by a chair.

egoscue static back

If these exercises aren’t enough to settle your back pain down after a few days then you probably need some actual hands on treatment like massage and manipulation. Having these types of chiropractic treatment every few months can also help keep back pain at bay by stopping the usual build up of muscle/joint stiffness over time.

What’s up with that tape athletes wear?

paul rocktape

We just got back from the Exmoor round of the Ultra Trail running series. The next round is January 31st 2016 on Dartmoor. By we, I mean Paul Hindle representing Exminster Sports Injuries & Chiropractic clinic and now Riviera wellbeing’s newest part time chiro and Natasha Hindle (nee Harris) representing Essential Chiropractic Torquay. Our role today was pre race kinesiotaping and post race massage. So why the hell did we bother putting tape on people? If you didn’t ask that question tough I’m telling you anyway 🙂

Kinesiotape is the overall name applied to any elasticated therapeutic tape that is placed over the skin to; improve mobility, reduce swelling & pain and improve biomechanics. Most brands can stretch 140% of their resting length. We use a brand of kinesiotape called Rocktape. The colours don’t matter at all therapeutically speaking but if you want to have a bunch of pink skulls running down your arm then its cheaper than a tattoo. What does matter is where you apply the tape and how much stretch you apply to it.

Rocktape is particularly good at sticking to your skin for up to 7-8 days even if you swim or have regular showers. It is designed for use by swimmers, triathletes and those who sweat a lot. It shouldn’t be used as a substitute for massage & manipulation but if you don’t have time or the money for those things then it can be a quick way to gain increased flexibility without doing lots of stretching etc. It’s best used in conjunction with manipulation/massage, stretches and exercise however.

rugby rocktape

Many different professional sports people use kinesiotaping these days and whilst some of its effect are likely to be placebo it clearly leads to:

When you are about to do a sporting event or if you are struggling at work with some repetitive strain injury then kinesiotape can be a less harmful/more effective alternative to taking painkillers. Put the offending muscle on stretch and slide the tape over the muscle without any stretch. It can also be used to reduce bruising/swelling ie to help settle a new injury during the acute phase (first 2-5 days). Today we mostly taped tight calves for the runners who were struggling with Achilles tendonitis. Obviously long term they need to start on the eccentric stretches and reassess the intensity/distance of their training program but for today it got them through a race they wanted to do, without pain.
calf tape

If you would like to try Rocktape you can see Paul in Exminster on Monday, Wednesday and Thursday or in Paignton (Riviera wellbeing) on Tuesday & Friday. Alternatively if Torquay is easier for you Natasha is available Tuesday, Thursday & Friday at Essential Chiropractic. Next month the blogs will slow down eventually becoming monthly not weekly, remember if you want a specific topic discussed leave a message below or email exsicc@gmail.com.

Does every adult have arthritis?

pain pic

It seems even 20-30 year olds can go to their GP now and be told their aches & pains are “just their age” or “just arthritis” so do we really all have it? Well the short answer is YES but lets be clear about what is meant by arthritis. There are several different conditions that have the word arthritis applied to them, some of them have nothing to do with your age, some of them require medication and some of them are easily managed with lifestyle changes & manual therapies like chiropractic.

Inflammatory arthritides are the group of related arthritis (literally means joint pain) conditions that include rheumatoid arthritis, ankylosing spondilitis, reactive arthritis & gout. They are very painful and occur in sharp bouts of pain, with red, hot, swollen joints. They can be controlled by medication or less harmful methods like ice and comfrey. The underlying causes are usually a combination of genetics and lifestyle, particularly poor diet. Physical therapies like chiropractic can help improve mobility but are best avoided or minimised during severe inflammatory episodes. Emotions also play a role in the intensity of pain and the occurrence of inflammatory bouts so treatments like cognitive behavioural therapy (CBT) and emotional freedom technique (EFT) can help in some cases.

Osteoarthritis: By far the most common form of arthritis is osteoarthritis also known as degenerative joint disease and almost every adult will show some signs of this on x-ray in at least some of their joints especially the neck, back and knees. It cannot be cured and it cannot be avoided. This is the reason for the provocative headline of this article, but now the good news. In most cases especially if you start doing something about it early enough the pain and disability of osteoarthritis can be minimised and the progression of it slowed down so that it barely bothers you throughout your life. To find out how read on below!

Osteoarthritis is essentially wear & tear on your body throughout your life. If you hop around on one leg for years expect some early onset hip degeneration in that hip. If you are significantly overweight and/or have bad biomechanics of your hips & pelvis expect some advanced degeneration of your low back and knees. Many people think running is a key provoker of knee degeneration but recent studies have actually shown that this is not the case and non-runners actually have greater levels of degeneration. The biggest problem with running is that most people run with bad technique and run too far for their fitness levels, as well as having underlying biomechanical dysfunctions of the feet, hips and pelvis which put more pressure on the knees.

So hopefully you can start to see from the paragraph above that the majority of degeneration is not just your age or genetics it is how you perform movements, how often you perform them and how vigorous you perform them. Previous traumatic injuries like fractures also increase levels of degeneration around the injured area. Another factor is repetitive strain from work whether it is a physical job affecting things like shoulders and knees or a sedentary job affecting necks and low backs because of a lack of movement. I should also mention here that what you eat & drink can speed up or slow down degeneration of joints. An unhealthy diet particularly excessive sugar and insufficient healthy fats will speed up degeneration.

How do you slow it down then? Well eating healthily and doing regular moderate intensity, good technique exercise will help, especially working on things like core stability, hip mobility, thoracic (mid back) spine mobility, deep neck flexor endurance & foot/ankle mobility (See conditions pages for more exercise advice). You can do this with the right guidance from a knowledgeable fitness trainer/chiropractor and chiropractors can also help speed up the mobility improvements and pain relief with regular treatment to keep your joints loose, this should be somewhere between every 1 and 6 months depending on how much you are looking after yourself at home/in the gym.

If your degeneration gets bad enough you will likely have to resort to painkillers, injections and surgery but these should be a last resort as they do not solve the problem they will just help make the worst problems more bearable. So if you want to start taking control of your body find a good chiropractor and start getting some treatment and exercise advice that can help you grow old gracefully and make the most out of your free time. If you’re close enough to Exminster come to our clinic at the westbank healthy living centre (07710791434). Feel free to learn what you can from our information pages on this site, more free stuff coming soon!