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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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A PHYSIO TIP: SO HOW MANY REPS AND SETS SHOULD I DO TO BUILD STRENGTH?

6/19/2020

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Many of my patients ask me the following question: What exactly is the exercise dosage I should do (the number of reps and sets) perform to optimise their either physical rehabilitation or fitness program for strength gains? 

As a rule of thumb, here is the advice I generally give to someone who is relatively physically normal with no particular past medical history that may make performing the following task unsafely:


  1. Pick a weight that is “pretty heavy”
  2. Pick it up 10 times
  3. If you can get to 10, add weight and repeat
  4. If you get past 5 but cannot get to 10, that’s a good weight
  5. Do a total of 3-4 sets

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A PHYSIO's PERSPECTIVE: Are squats or lunges better to do?

6/15/2020

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Bodyweight leg exercises are a great way to build up lower limb strength, prevent injuries and improve your overall physical fitness. A common question I get as a physio is: "Are squats or lunges more beneficial to do regularly?" 

Firstly to answer this question, it is important to understand that both squats and lunges can be adjusted to preferentially activate certain muscle groups.

Squats and lunges both use your gluteals, hamstrings and quadriceps muscle groups. However, lunges involve leaning the body forward which activates more hamstrings and gluteals, while if you keep the body upright, you will activate the quadriceps more - for instance, when you perform a classic style squat. However, going lower down will activate more gluteals and hamstrings.  

It is also interesting to note that single leg exercises such as lunges also preferentially activate the gluteal mininus, medius and core muscles specifically to assist with hip stabilisation. Lunges also changes your dynamic balance, compared to a squat which has a large stable base of support. 

A 2018 research study demonstrated that 6 sets of 6-12 rep weighted squats can produce an endocrine system response, which may play a role in stimulating muscle growth and tissue regeneration.

I would recommend that you incorporate both lunges and squats in your exercise regime for more health benefits. 

Here is a useful reference article explaining the common fitness mistakes associated with squatting, lunging and planking, written by a leading expert physiotherapy lecturer from the University of South Australia, Dr Steve Milanese. It provides some simple tips on correcting your technique. 

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A PHySIO's PERSPECTIVE: 7 tips to build muscle strength while remaining injury free

6/15/2020

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  1. Start off with traditional compound exercises 

    Compound exercises are exercises which involve multiple joints and muscle groups at the same time. Examples of traditional compound exercises include squats, lunges, push ups, chin ups, pull ups, tricep dips and burpees. As a beginner to strength training, there is no immediate need to start off with weights - your body weight should be adequate to start building strength! Given that these whole body exercises workout multiple muscle groups at the same time, they often can help you lose weight (burning more calories) and are generally functional - which means you will benefit from carrying out your activities of daily living with less effort. 


  2. Perfect your form and technique

    One of the main reasons why individuals injured themselves are as a result of poor form. There is no exact science to this as everyone's body is different as well as past medical history. If you have had previous injuries or had bad experiences with personal trainers, it is critical that you should seek professional advice. Exercising for long periods of time with poor form can make it very difficult to revise techniques and break bad habits. Starting off with less reps, lower resistance and simple exercises is highly recommended to provide you with strong foundations for progression. 


  3. Warm up properly

    Research has shown warming up is generally more effective than stretching for reducing the risk of injuries. Rehearsing the movements with lower reps and weights and jumping on a short stint on a treadmill to increase your core body temperature are great ways to warm up. If in doubt, please speak to an exercise professional. 


  4. Start off with higher reps (> 10)

    Focus on improving your form and technique by starting off with higher reps when you start a new exercise program. You can actually still build muscle mass and strength with greater than 10 reps per set! Once you start getting use to the exercises, then perhaps load up the weights and reduce your reps accordingly to ensure you are working out with a moderate level of difficulty. You are at relative lower risk of getting injured doing lower reps than higher resistance or weights to begin with. 


  5. Give yourself recovery days

    Recovery days are critical to grow muscle mass and strength. The body needs to recover and the muscle fibres you have stimulated and caused micro-tears from weight training needs to re-model and grow at a cellular level. As a beginner, aim for 1-2 day rest in between preforming the same exercises. It is important to note that you do not have to stop exercising on these days. Perhaps go for a swim, join a pilates or yoga class, or go for a run, or train a different group of muscles!

  6. Do cardio after weight lifting

    You need fuel to do resistance training at your best. By doing too much cardio (particularly high intensity) before you start strength training can deplete your body's glycogen stores which primarily used when you try to build strength. Mild to moderate intensity cardio can be performed before resistance training to warm up, as it will primarily utilise fat as fuel.

  7. Eat enough protein

    ​According to the American College of Sports Medicine (ACSM) most recent guidelines, it is recommended that about 10-35% of your daily energy intake comes from protein. The average individual should consumer 0.8 grams of protein per kilograms of body weight for general health. For a healthy individual that lifts weight regularly or training for a running or cycling event, it is recommended 1.2-1.7 grams of protein per kilogram of body daily for muscle maintenance and growth.  
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8 BENEFITS OF STRENGTH TRAINING

6/9/2020

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We often associate strength training with dedicated body builders, grunting and sweating away at the gym for hours working on their physical appearance. Barry Nguyen, a sports & musculoskeletal physiotherapist and health technologist shares with us other reasons why we should all participate in strength training. 

1. Increase bone strength - Strength training stresses on your bones leading to increased bone density and reduce the risk of osteoporosis ('brittle bones'). 

2. Weight control - Strength training helps convert fat into lean muscle raising your basal metabolic rate. This helps you burn more calories even at rest. 

3. Improve brain power - Some studies have suggested that strength training can help improve your memory and focus, particularly in older adults. 

4. Manage chronic disease - Strength training can help alleviate the symptoms of chronic diseases including back and shoulder pain, osteoarthritis, heart failure and diabetes type II. 

5. Improve stamina - Strength training can help you do more physical activities in your daily living without feeling tired and inefficient.

6. Boost your self-esteem - Strength training has been shown in studies to boost your self-confidence.

7. Improve posture - Strength training can help you move while performing your daily activities in a more relaxed and efficient manner.

8. A large number of research studies have demonstrated that strength training can improve running performance, efficiency and reduce the risk of injury. Below is a useful infographic summarising the benefits of strength training for recreational and elite runners based on the latest scientific research studies:

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    Author


    ​Barry Nguyen
    ​Founder & Head Physio

    Barry is an Australian qualified physiotherapist with over 15 years clinical experience in sports and musculoskeletal injuries.

    This blog has been ranked 18th of the Top 60 Physical Therapy Blogs on the web by Feedspot. 

    Many of my patients and GPs whom I work with use this resource! 

    Got a question for Barry?

    Feel free to join his "Ask Barry The Physio" 
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