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Preventing Skiing and Snowboarding Injuries: Essential Tips from Acland Street Physiotherapy

8/24/2024

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During the Victorian winter season, many of us look forward to hitting the slopes for some alpine skiing or snowboarding at popular resorts such as Mt Buller, Mt Hotham and Falls Creek. These exhilarating sports not only offer a great way to stay active but also a chance to connect with nature and enjoy snowy landscapes. However, with the thrill of these activities comes the risk of injury, in particular ACL injuries. At Acland Street Physiotherapy, we're dedicated to helping you stay safe and injury-free while enjoying your time on the slopes.

The Risks Involved
Skiing and snowboarding are among the top contributors to sports-related injuries each year. The high velocities, varying terrains, and unpredictable conditions inherent to these sports increase the likelihood of injuries, particularly to the lower extremities. Common injuries include knee sprains, fractures, and muscle strains. However, with proper preparation, many of these injuries can be prevented.

The Importance of Physical Fitness
The role of physical fitness in preventing injuries cannot be overstated. A systematic review by Hébert-Losier and Holmberg (2013) found that while much of the focus on injury prevention has historically been on equipment and third-party involvement, there is a significant need for targeted physical fitness to meet the technical demands of skiing and snowboarding. Strength, endurance, agility, and balance are crucial components that help manage the intense physical demands these sports place on your body .

A more recent study by Wang et al. (2022) emphasises the importance of lower extremity fitness, specifically agility and balance, in reducing injury risk among recreational skiers. The study found that skiers with inferior agility or balance are at a higher risk of injury, highlighting the necessity of neuromuscular training that targets these areas .

Recommendations for Injury Prevention
Based on these findings, here are some evidence-based recommendations to help you prepare for a safe and enjoyable skiing or snowboarding season:

1. Focus on Lower Extremity Agility and Balance
  • Agility: Incorporate exercises that improve your ability to quickly change direction, such as lateral jumps, agility ladder drills, and cone drills. These exercises mimic the quick, multidirectional movements required in skiing and snowboarding. According to Wang et al. (2022), better agility was associated with a lower risk of injury .
  • Balance: Training on unstable surfaces, such as balance boards or Bosu balls, can enhance your ability to maintain control in challenging conditions. The same study by Wang et al. highlighted the importance of balance in preventing injuries, noting that lower composite YBT scores were associated with higher injury risk .
2. Build Endurance
  • Alpine skiing and snowboarding can be physically demanding, requiring sustained effort over extended periods. To prepare, engage in endurance exercises such as cycling, running, or circuit training that target the lower body. Incorporating squats or box jumps into your routine can build the muscular endurance necessary for the repetitive movements of skiing and snowboarding. Although endurance was not found to be a significant factor in injury occurrence in the multivariate analysis, its role in overall fitness and injury prevention remains important .
3. Strengthen Key Muscle Groups
  • Focus on strengthening the quadriceps, hamstrings, glutes, and core muscles. Strong muscles not only improve performance but also provide stability and support to your joints, reducing the risk of injury. Hébert-Losier and Holmberg (2013) emphasised the importance of physical fitness, including strength, in meeting the demands of alpine sports and preventing injuries .
4. Proper Warm-Up
  • Before hitting the slopes, make sure to warm up properly. Dynamic stretching and mobility exercises can increase blood flow to your muscles and prepare your body for the intense activity ahead. A well-prepared body is less likely to suffer from strains and sprains during skiing or snowboarding.
5. Invest in Quality Equipment
  • While physical fitness is crucial, don't forget the importance of well-fitted, quality equipment. Ensure that your bindings, boots, and skis or snowboard are properly adjusted to your specifications. According to Hébert-Losier and Holmberg (2013), equipment-related recommendations are among the most common in injury prevention, reflecting the importance of gear in reducing injury risk .

Conclusion
At Acland Street Physiotherapy, we believe that with the right preparation, you can significantly reduce your risk of injury and make the most of your skiing or snowboarding experience. By focusing on agility, balance, endurance, and strength, and using well-maintained equipment, you'll be well-equipped to enjoy the slopes safely. If you're preparing for the winter season and want personalised advice or training, don't hesitate to reach out to our team. We're here to help you stay fit, healthy, and ready for the challenges of the mountain.

Stay safe, stay active, and enjoy your winter adventures!
​

References:
  1. Hébert-Losier, K., & Holmberg, H. C. (2013). Exercise-based injury prevention recommendations for recreational alpine skiing and snowboarding: A systematic review. Sports Med, 43(5), 355-66. doi: 10.1007/s40279-013-0032-2.
  2. Wang, Z., Cai, Y., Wu, J., Xie, S., & Jiao, W. (2022). Relationship between Lower Extremity Fitness Levels and Injury Risk among Recreational Alpine Skiers: A Prospective Cohort Study. Int J Environ Res Public Health, 19(16), 10430. doi: 10.3390/ijerph191610430.
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Our principal physiotherapist Barry and his son at Mt Buller
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Progressive Overload vs. Increasing Repetitions: Shaping Your Training for Optimal Gains

3/22/2024

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In the quest for muscle strength, hypertrophy, and endurance, the principle of progressive overload stands as a cornerstone of resistance training. Traditionally, increasing the weight (load) you lift has been the go-to method for achieving this. However, recent research sheds light on an equally effective strategy that might just change the way we approach our workouts: increasing repetitions while maintaining the same load. Let's dive into what this means for your training regimen.

Understanding Progressive Overload
Progressive overload involves gradually increasing the demands on your musculoskeletal system, thereby stimulating muscle growth, strength, and endurance. Traditionally, this has meant adding more weight to the bar. However, is this the only way to achieve muscular adaptations?

The Study: Load Increase vs. Repetition Increase
A groundbreaking study published in PeerJ (2022) by Plotkin et al. compared two groups over an 8-week period to see which method of progressive overload was more effective: increasing load or increasing repetitions[1]. Participants, all of whom had at least one year of lower body resistance training experience, were divided into two groups:
  • One group increased the load while keeping repetitions constant.
  • The other group increased repetitions while keeping the load constant.

Key Findings
The study found that both methods led to muscular adaptations, with some interesting nuances:
  • Rectus femoris (part of the quadriceps) growth modestly favoured the group that increased repetitions.
  • Dynamic strength increases slightly favoured the group that increased load.
  • No other notable differences were found across other outcomes, such as muscle thickness in different areas, muscular endurance, jump height, body fat, or leg segmental lean mass.

Implications for Training
These findings offer valuable insights for trainers and trainees alike, presenting another promising approach to programming resistance training. Here's what it means for your workouts:

Flexibility in Training
The study underscores the viability of both increasing loads and increasing repetitions for enhancing muscular adaptations. This flexibility allows for personalised training programs that can be adjusted based on individual goals, preferences, and the availability of equipment.

Tailored Goals
  • For Muscle Growth: Focusing on increasing repetitions might be particularly beneficial, especially for targeting specific muscle groups like the quadriceps.
  • For Increasing Strength: Adding more weight to your lifts remains a slightly more effective strategy, though the differences may not be significantly practical for most trainees.

Reducing Risk of Injury
For individuals recovering from injuries or those concerned about the risk of overloading with heavy weights, increasing repetitions offers a safer yet effective method of achieving progressive overload without the need to constantly increase the weight lifted.

Conclusion
The study by Plotkin et al. illuminates a path forward for those looking to optimise their resistance training strategy, offering evidence that both increasing loads and repetitions can lead to significant muscular adaptations. Whether your goal is muscle growth, strength, endurance, or rehabilitation, incorporating a mix of both strategies into your workout regimen can provide comprehensive benefits tailored to your unique fitness journey.
Embrace the flexibility in your training approach, and remember, the best workout is the one that is personalised, progressive, and most importantly, enjoyable!

Reference
  1. Plotkin, D., Coleman, M., Van Every, D., Maldonado, J., Oberlin, D., Israetel, M., Feather, J., Alto, A., Vigotsky, A.D., & Schoenfeld, B.J. (2022). Progressive overload without progressing load? The effects of load or repetition progression on muscular adaptations. PeerJ, 10, e14142.
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Multi-Joint vs. Single-Joint Resistance Exercises: What's Best for Your Fitness Journey?

3/22/2024

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When embarking on a resistance training journey, one of the most common dilemmas faced by beginners and seasoned gym-goers alike is choosing between multi-joint (MJ) and single-joint (SJ) exercises. Both types of exercises offer unique benefits and can be pivotal in shaping your fitness regimen. Recent studies shed light on their effects, helping you make an informed decision tailored to your goals.

Understanding the Basics
Multi-Joint Exercises involve two or more sets of joints and muscle groups. Classic examples include squats, bench presses, and deadlifts. These exercises are lauded for their efficiency in working multiple muscles simultaneously, potentially offering greater functional benefits.

Single-Joint Exercises focus on isolating one joint and primarily targeting a single muscle group, like bicep curls or leg extensions. They are often recommended for targeted muscle development and rehabilitation purposes.
The Research SpeaksTwo significant studies provide insight into the ongoing debate between MJ and SJ exercises. Gentil et al. (2015) found that both MJ and SJ exercises produced similar increases in muscle size and strength in untrained men, suggesting that neither type is superior for beginners aiming to increase muscle mass and strength[1]. On the other hand, Paoli et al. (2017) demonstrated that when the total work volume was equated, MJ exercises led to greater improvements in VO2max and muscle strength than SJ exercises[2]. This suggests that MJ exercises might offer added benefits for improving cardiovascular fitness and functional strength.

Making the Choice: What's Best for You?
The selection between MJ and SJ exercises should align with your fitness goals, practical considerations, and personal preferences:
  • For General Fitness and Functional Strength: MJ exercises may offer more bang for your buck by engaging multiple muscle groups, improving coordination, and enhancing cardiovascular health.
  • For Muscle Isolation and Rehabilitation: SJ exercises are invaluable. They allow for targeted muscle strengthening, which is particularly beneficial for rehabilitation and addressing muscle imbalances.
    ​
Practical Advice
  • Beginners are advised to incorporate both MJ and SJ exercises to build a solid foundation of both muscle strength and isolation.
  • Advanced Athletes might focus on MJ exercises for overall strength and functional fitness but still use SJ exercises to target specific muscle groups as needed.
  • Rehabilitation Clients should consult with their physiotherapist to design a program that might include a higher proportion of SJ exercises initially, progressively incorporating MJ exercises as their condition improves.
Conclusion
Both MJ and SJ exercises have their place in a well-rounded fitness regimen. Understanding your personal goals, whether it's muscle gain, fat loss, strength, rehabilitation, or general fitness, is key to determining the right balance between the two. Consultation with fitness and health professionals can provide personalized advice and training programs, ensuring you get the most out of your workouts while minimizing the risk of injury.
Remember, the best exercise program is one that is sustainable, enjoyable, and tailored to your individual needs and goals. So, whether you're lifting heavy with the squats or focusing on that bicep peak with curls, you're on the right track to achieving your fitness aspirations.

References
  1. Gentil, P., Soares, S., & Bottaro, M. (2015). Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy. Asian Journal of Sports Medicine, 6(2), e24057.
  2. Paoli, A., Gentil, P., Moro, T., Marcolin, G., & Bianco, A. (2017). Resistance Training with Single vs. Multi-joint Exercises at Equal Total Load Volume: Effects on Body Composition, Cardiorespiratory Fitness, and Muscle Strength. Frontiers in Physiology, 8, 1105.
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Stronger Backs, Healthier Lives: The Ageless Benefit of Deadlifts

3/22/2024

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The deadlift, often perceived as an exercise reserved for the most robust and athletic individuals, holds a treasure trove of benefits that extend well beyond the realms of elite sports. This fundamental movement not only enhances strength and performance but also plays a pivotal role in the rehabilitation and maintenance of back health for people of all ages. Through a careful examination of recent research, we unveil the multifaceted benefits of deadlifts and debunk the myth that they are unsafe for individuals with lower back pain.

Unveiling the Benefits
Deadlifts are more than just a strength-building exercise; they are a functional movement that mimics everyday activities such as lifting heavy objects off the ground. This exercise targets multiple muscle groups, including the glutes, hamstrings, lower back, and core, providing a comprehensive workout that can improve overall physical health and functionality.

Research indicates that incorporating deadlifts into a training program can result in significant improvements in lower body strength and power. A study comparing the effects of deadlifts and squats found that both exercises led to comparable enhancements in jump performance, a marker of lower body power (Nigro & Bartolomei, 2020)[1].

Moreover, deadlifts have been shown to have the highest muscle activation of paraspinal musculature compared to other exercises, making them a potent tool for strengthening the muscles supporting the spine (Fischer, Calley, & Hollman, 2020)[2].

Safety and Efficacy for Lower Back Pain
The prevalence of lower back pain in the general population has led to significant interest in finding effective exercises for both rehabilitation and prevention. Contrary to common misconceptions, deadlifts, when performed with proper technique, can be a safe and effective exercise for individuals with lower back pain.

A systematic review highlights that exercise programs including deadlifts can yield improvements in both pain and function for those living with low back pain, although not more beneficial than low load motor control exercises (Fischer et al., 2020)[2]. It is crucial, however, to note that individuals with lower pain levels and higher baseline lumbar extension strength may be most suitable for deadlift programs. This finding underscores the importance of personalised assessment and program design by healthcare professionals.

Implementing Deadlifts into Your Routine
For those considering adding deadlifts to their exercise regimen, especially individuals with a history of lower back pain, consulting with a physiotherapist is essential. These experts can assess your current physical condition, teach proper deadlift technique, and develop a tailored program that aligns with your health goals and capabilities.

It is also worth noting that starting with lighter weights and focusing on form over load can significantly reduce the risk of injury and ensure the long-term success of incorporating deadlifts into your routine.

Conclusion
The deadlift is a versatile exercise that offers extensive health and performance benefits for individuals across all age groups. Its efficacy in strengthening the lower back, improving functional performance, and aiding in the rehabilitation of back pain makes it a valuable addition to any exercise program. With proper guidance and technique, deadlifts can be safely performed by people with varying levels of fitness, including those with lower back pain, debunking the myth that they are inherently risky.
By embracing the deadlift, individuals can enjoy a healthier, more active lifestyle, underscored by the strength and stability this foundational movement provides.

References
  1. Nigro, F., & Bartolomei, S. (2020). A Comparison Between the Squat and the Deadlift for Lower Body Strength and Power Training. Journal of Human Kinetics, 73, 145–152. https://doi.org/10.2478/hukin-2019-0139
  2. Fischer, S.C., Calley, D.Q., & Hollman, J.H. (2020). Effect of an Exercise Program That Includes Deadlifts on Low Back Pain. Journal of Sport Rehabilitation. https://doi.org/10.1123/jsr.2020-0324
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The Link Between Sports, Physical Activity, and Longevity: What You Need to Know

3/9/2024

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Most of us are aware that physical activity is widely recognised as a key factor in promoting health and longevity. But how does engaging in sports specifically contribute to a longer life? Recent studies shed light on the fascinating connection between sports participation and an increase in life expectancy.

The Impact of Elite Sports on Longevity
A groundbreaking report from the International Longevity Centre UK (ILC), funded by Bayes Business School, delves into the lives of Commonwealth Games competitors, revealing that top-level athletes live significantly longer than the general population. The study, titled “Marathon or sprint: Do elite-level athletes live longer than average?”, found that elite athletes enjoy a lifespan boost of up to 29% in certain sports compared to their contemporaries. This increase translates to an impressive 4.5 to 5.3 extra years of life for men and 3.9 years for women across various sports disciplines.

The Surprising Link Between Social Sports and Longevity
Exercise, in general, is key to living a longer life, but playing certain sports can further increase your life expectancy. According to the Copenhagen City Heart Study (CCHS) and findings published in the Mayo Clinic Proceedings, participation in specific sports leads to notable life expectancy gains. The study followed 8,577 people over 25 years, revealing significant longevity benefits associated with several sports:
  • Tennis: 9.7 years
  • Badminton: 6.2 years
  • Soccer: 4.7 years
  • Cycling: 3.7 years
  • Swimming: 3.4 years

The Health Benefits of Alpine and Cross-Country Skiing
Alpine skiing and cross-country skiing emerge as notable sports for promoting health and longevity. Alpine skiing is associated with higher values of health-related quality of life (HRQoL), physical self-concept (PSC), and intrinsic motivation among physically active older adults. Similarly, a population-based follow-up study highlights the benefits of cross-country skiing, showing it is associated with lower all-cause mortality.

The Broad Benefits of Physical Activity
Regular exercise reduces major mortality risk factors and increases life expectancy by 0.4 to 6.9 years for active individuals compared to those who are inactive.

Encouraging Physical Activity for Everyone
These studies highlight the profound impact of physical activity and sports participation on longevity. Whether it's through professional sports, leisure activities, or incorporating regular physical exercise into your routine, the benefits are significant.

Tips for Getting Started and Sustaining Physical Activity
  1. Identify activities you enjoy to ensure long-term commitment.
  2. Set realistic goals and celebrate your progress.
  3. Integrate activity into your daily routine for consistency.
  4. Connect with a community for motivation and support.
  5. Listen to your body and adjust your activities as needed.
  6. Consult professionals when starting a new or returning to ensure safety and effectiveness.

For our clients at Acland Street Physiotherapy, embracing physical activity is not just about enhancing immediate health outcomes but is a lifelong investment in your well-being. Our team is dedicated to supporting your active lifestyle, whether you're seeking rehabilitation, fitness improvement, or ways to extend your lifespan through exercise.

​Remember, it's never too late to start. Let the inspiring examples of athletes and the compelling findings from recent studies motivate you to integrate physical activity into your life, celebrating the joy of movement and the reward of extended health and longevity.


References Used
  1. "Marathon or sprint: Do elite-level athletes live longer than average?" International Longevity Centre UK (ILC). https://ilcuk.org.uk/top-level-sports-people-can-live-over-5-years-longer-than-the-rest-of-the-population/
  2. Schnohr, P., O’Keefe, J. H., Holtermann, A., Lange, P., Jensen, G. B., Marott, J. L., "Various Leisure-Time Physical Activities Associated With Widely Divergent Life Expectancies: The Copenhagen City Heart Study." https://pubmed.ncbi.nlm.nih.gov/30193744/
  3. Reimers, C. D., Knapp, G., Reimers, A. K., "Does Physical Activity Increase Life Expectancy? A Review of the Literature." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3395188/
  4. Conde-Pipó, J., Valenzuela-Barranco, I., López-Moro, A., Román-Alconchel, B., Mariscal-Arcas, M., Zurita-Ortega, F., "Influence of Alpine Skiing on Health-Related Quality of Life and Physical Self-Concept in Physically Active Adults over 55 Years of Age." Sports (Basel). 2022 Oct; 10(10): 153. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9607613/
  5. Laukkanen, J. A., Laukkanen, T., Kunutsor, S. K., "Cross-country skiing is associated with lower all-cause mortality: A population-based follow-up study." Scand J Med Sci Sports. 2018 Mar;28(3):1064-1072. https://pubmed.ncbi.nlm.nih.gov/28921697

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The Surprising Cognitive Benefits of Strength Training As We Age

3/3/2024

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In the quest for maintaining cognitive health as we age, the intertwining paths of physical strength and mental acuity offer an intriguing and promising avenue. Emerging research is shedding light on a powerful tool that goes beyond the conventional: strength training. Yes, the very practice often associated with muscle building and physical endurance also harbours profound benefits for our cognitive function. Here, we delve into the compelling evidence that underscores the mental enhancements brought forth by resistance training, particularly among older adults.

A Strong Body Houses a Sharp Mind
A groundbreaking study by Matheus U Chupel and colleagues (2017) unveils that strength training diminishes inflammation while boosting cognition and physical fitness in older women with cognitive impairment. This research is pivotal in illustrating how resistance exercise fosters an anti-inflammatory balance, simultaneously uplifting physical performance and the cognitive profile. The implication? Engaging in strength training can be a strategic ally in combating cognitive decline, offering a beacon of hope for enhancing life quality in our golden years.

The BDNF Connection: A Leap in Cognitive Health
Diving deeper into the physiological underpinnings, a study by Emy S. Pereira et al. (2018) highlights the acute surge in Brain-Derived Neurotrophic Factor (BDNF) following a session of an extreme conditioning program. BDNF is no ordinary protein; it's central to brain health, implicated in learning, memory, and higher-order thinking. The study's findings suggest that not only does physical exercise stimulate this critical brain protein, but specific types of strength training can significantly elevate its levels, potentially unlocking immediate cognitive enhancements.

Immediate and Lasting Cognitive Enhancements
A systematic review by Jan Wilke et al. (2019) provides a broader perspective, affirming the immediate positive effects of resistance exercise on global cognition in healthy adults. This suggests that the benefits of lifting weights extend far beyond the physical realm, enhancing mental processes that are crucial for daily functioning and overall well-being.

Strength Gains as Cognitive Gains
Further substantiating the connection between physical and cognitive strength, a study led by Yorgi Mavros (2017) explores how strength gains from resistance training mediate improvements in cognitive function among older adults with mild cognitive impairment. This research underscores the significant role of muscle strength in enhancing cognitive function, advocating for strength training as a potent non-pharmacological intervention to fend off cognitive decline.

Practical Insights for a Sharper Tomorrow
Complementing these findings, André de Camargo Smolarek and colleagues (2016) observe that regular resistance exercises lead to noteworthy improvements in cognitive capacities of elderly women, emphasising enhanced life quality through strength training. Additionally, a systematic review by Zhihui Li et al. (2018) corroborates the efficacy of resistance training in bolstering executive cognitive abilities and global cognitive function, further advocating for its inclusion in the elderly's routine for a sharper mind.

Starting Strength Training: Tips for Beginners
Embracing strength training as a beginner might seem daunting, but it's a journey well worth embarking on for both your physical and cognitive health. Here are some tips to get you started:
  • Consult a Professional: Before starting any new exercise program, it's wise to consult with a healthcare provider (ideally, a Physiotherapist at Acland Street Physiotherapy!) or a certified personal trainer, especially if you have existing health concerns.
  • Start Slow: Begin with lighter weights and focus on learning the correct form for each exercise. It’s not about the weight you lift but how you lift it.
  • Focus on Compound Movements: Exercises like squats, deadlifts, and bench presses work multiple muscle groups at once and offer more bang for your buck in terms of time and effort.
  • Progress Gradually: As you get stronger, gradually increase the weight or resistance to continue challenging your muscles.
  • Incorporate Variety: Keep your routine interesting and effective by incorporating different types of strength training, such as free weights, machines, and bodyweight exercises.
  • Rest and Recover: Allow your muscles time to recover between workouts. Aim for 48 hours before working the same muscle groups again.
  • Stay Consistent: Consistency is key to seeing improvements in both strength and cognitive function. Aim for at least two to three strength training sessions per week.
  • Monitor Your Progress: Keep track of the weights you use and how you feel during and after workouts to monitor your progress over time.

Embracing Strength Training: A Path to Cognitive Resilience
The evidence is compelling: integrating strength training into our exercise regimen can be a powerful strategy to preserve and enhance cognitive function, especially as we age. For physiotherapy practitioners and enthusiasts alike, these findings illuminate the profound impact of physical strength on mental health, advocating for a holistic approach to wellness that marries the vigor of the body with the vitality of the mind.

As we continue to explore and understand the myriad ways in which exercise influences our cognitive landscape, it's clear that strength training holds a special place in the pantheon of tools at our disposal for combating cognitive decline and fostering a resilient, sharp mind throughout the lifespan.

Incorporating strength training into our lives is more than a commitment to physical health; it's an investment in the longevity and vitality of our cognitive essence. For those embarking on this journey, the promise of a sharper, more vibrant mind awaits.
​

References Used:
  • Chupel, M. U., Direito, F., Furtado, G. E., Minuzzi, L. G., Pedrosa, F. M., Colado, J. C., Ferreira, J. P., Filaire, E., & Teixeira, A. M. (2017). Strength Training Decreases Inflammation and Increases Cognition and Physical Fitness in Older Women with Cognitive Impairment. Frontiers in Physiology, 8, 377. doi: 10.3389/fphys.2017.00377
  • Pereira, E. S., Krause Neto, W., Calefi, A. S., Georgetti, M., Guerreiro, L., Zocoler, C. A. S., & Gama, E. F. (2018). Significant Acute Response of Brain-Derived Neurotrophic Factor Following a Session of Extreme Conditioning Program Is Correlated With Volume of Specific Exercise Training in Trained Men. Frontiers in Physiology, 9, 823. doi: 10.3389/fphys.2018.00823
  • Wilke, J., Giesche, F., Klier, K., Vogt, L., Herrmann, E., & Banzer, W. (2019). Acute Effects of Resistance Exercise on Cognitive Function in Healthy Adults: A Systematic Review with Multilevel Meta-Analysis. Sports Medicine, 49(6), 905-916. doi: 10.1007/s40279-019-01085-x
  • Mavros, Y., Gates, N., Wilson, G. C., Jain, N., Meiklejohn, J., Brodaty, H., Wen, W., Singh, N., Baune, B. T., Suo, C., Baker, M. K., Foroughi, N., Wang, Y., Sachdev, P. S., Valenzuela, M., & Fiatarone Singh, M. A. (2017). Mediation of Cognitive Function Improvements by Strength Gains After Resistance Training in Older Adults with Mild Cognitive Impairment: Outcomes of the Study of Mental and Resistance Training. Journal of the American Geriatrics Society, 65(3), 550-559. doi: 10.1111/jgs.14542
  • Smolarek, A. de C., Ferreira, L. H. B., Mascarenhas, L. P. G., McAnulty, S. R., Varela, K. D., Dangui, M. C., Barros, M. P. de, Utter, A. C., & Souza-Junior, T. P. (2016). The effects of strength training on cognitive performance in elderly women. Clinical Interventions in Aging, 11, 749-754. doi: 10.2147/CIA.S102126
  • Li, Z., Peng, X., Xiang, W., Han, J., & Li, K. (2018). The effect of resistance training on cognitive function in the older adults: a systematic review of randomized clinical trials. Aging Clinical and Experimental Research, 30(11), 1259-1273. doi: 10.1007/s40520-018-0998-6
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PHYSIO OPINION: What is good running form?

7/24/2020

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During the COVID-19 pandemic, running observably has become an extremely popular exercise activity locally obviously, for its health benefits and simplicity as no equipment is required. I am avid runner myself recreationally often clocking up 50kms per week. Over the past 10 years as a physiotherapist, I have coached hundreds of my patients who have never ran before to shed a few pounds or improve their overall fitness. Many of my patients have misconceptions about running in particular, that running is bad for your knees and that you are at major risk of arthritis. This common concern has been debunked by science by multiple studies. Based on large population studies, the chances of developing arthritis from regular running are very slim. In fact, regular running has shown to strengthen joints and plays a protective role in the development of osteoarthritis later in life. Commonly reported knee pain by runners at Acland Street Physiotherapy that is generally treatable with a moderate amount of physiotherapy and strength training are Iliotibial Band Syndrome or Patellofemoral Pain Syndrome.

The following is a concise infographic on how what good running form generally looks like. If you would prefer to further explore this, please do not hesitate to make a booking with us for a comprehensive physiotherapy and biomechanical running assessment. 


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    Author


    ​Barry Nguyen
    ​Founder & Head Physio

    Barry is an Australian qualified physiotherapist with over 19 years clinical experience in sports and musculoskeletal injuries.
    ​
    Many of my patients and GPs whom I work with use this resource! 

    Got a question for Barry?

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