Getting out of an exercise slump

I’ve seen this time and time again but have also experienced it personally when you go in and out of an exercise routine. Whether you have been sick, away on holiday or have other countless excuses with finances or the very popular no time.

Despite these, yes it can be hard to get the ball rolling again and get back to exercise but here are my recommendations.

  1. Starting Exercise

It has been a while since you’ve been back to some regular exercise, I strongly recommend chatting to a health professional (aka me, an Exercise Physiologist or one of my many amazing friends at Enhance Physiotherapy) to see if exercise is safe for you.

  1. Goal Setting

Not just thinking about how nice it would be to do XYZ, actually putting pen to paper and writing down some achievable and measurable goals that you want to work towards. For example number of exercise sessions per week. Keep these goals on hand by putting them on your fridge so you can be reminded of why you’re doing this.

  1. Exercise Type

Try and pick the type of exercise that you will enjoy. If you hate going to the gym at 5am don’t do it… You’re more likely to stay consistent with a type of exercise that you enjoy.

  1. Friends!

Not only someone to chat to but someone to give you that motivation and extra push. Its ok to have those hard days when the motivation is low, however exercising with a friend makes it so much more achievable!

  1. Food

Making sure you’re fueling your body to succeed with balanced and healthy meals. If you goal is to lose weight you can’t just starve yourself…  that not fun, nor is it healthy or something that you can maintain for long term. You end up putting more weight on, trust me I do this to earn a living.

I hope these tips are helpful and if you have any burning questions come visit me at any one of our 3 clinics or give me a call. I’m happy to chat and to help you with your exercise journey!

Samantha

Sam is our full time Exercise Physiologist. To book an appointment with Sam call our clinic on 9583 5165.

5 healthy travel tips I actually follow

[vc_row][vc_column][vc_single_image image=”2591″ img_size=”large” alignment=”center”][vc_column_text]Recently I went away on holiday and I didn’t have access to a gym or any fancy equipment. However I wanted to make sure I continued to stay healthy and active whilst I was away. Here are my tips to enjoying yourself on holiday whilst keeping your goals in check

The plane ride

Even if your holiday doesn’t require any plane trips I’m sure you will encounter travel where you need to be seated for a long duration. To help keep aches and pains at bay, as well as to encourage circulation through your muscles to keep them healthy, some light stretches and exercises are great to help. Some of my ‘go to’ exercises are in the pic above.

  1. Walking

Not only is walking a cheap way to get from point A to B when on holiday. It is great way to keep your body healthy and strong, just make sure you have the appropriate footwear for your chosen destination!

  1. Food

Holidays and food just go hand in hand. Now I’m not saying to make sure every meal you eat on holiday is a balanced and healthy meal. What I do suggest is trying to think about reducing the portion sizes of the lovely treats you’re delving into.

Also don’t forget to clear out the fridge and pantry before you go on holiday, you don’t want to find any surprises when you return home!

  1. Hydration

Depending on where you are travelling to I suggest taking a refillable water bottle with you. It’s a great way to keep check of how much water you’re actually drinking. Not only does staying hydrated make your skin look amazing it helps with keeping your muscles and organs healthy as well as reduce your level of fatigue.

Also if you are planning on drinking whilst on holiday use the 1 for 1 rule (1 glass of water for 1 alcoholic drink), this way you will be able to make the most of your holiday and do the best for your body.

  1. When you return

Start by slowly getting back into the routine. Set yourself a few days before returning to work to regain some structure and figure out what day it is!

I always start by meal prepping some healthy food options as well as getting back into some structured exercise, oh and to unpack that suitcase (7 loads of washing later…).

Hope these tips help! Happy and safe travels everyone.

Samantha

Samantha is our full time exercise physiologist and is available for appointments at all 3 of our clinics. Call 9583 5165 to book.[/vc_column_text][vc_single_image image=”2595″ img_size=”large” alignment=”center”][/vc_column][/vc_row]

Plantar Fasciosis

From experience, we have encountered a lot of tough patients.  We would manage their main complaint, however to find out some have long standing foot pain that has no resolved.  No one should be walking around with pain underneath their foot for the rest of their lives!

At our clinic, we have seen an emergence of chronic Plantar Fasciosis.  Commonly known as “Plantar fasciitis”, however majority of the cases are actually not inflammatory conditions in nature.  The plantar fascia is a fibrous connective tissue which originates from the inside heel bone, and expands into five bands which attach forward onto the bottom knuckles of all five toes.  The term “Fasciosis” is coined due to research findings where there is thickening of the plantar fascia, disorganized collagen fibres, collagen cell death, enlargement of blood vessels and poor blood flow.   In other words, the ropes under the foot is starting to fray and lose its structural integrity and tensile strength.  It is also more common in females than males.  Also common in all ages, however commonly in middle age population.

Some risk factors include:

  • Reduced ankle range of motion (lifting foot up)
  • Collapsing of foot arch under load (dynamic flat feet)
  • Elevated BMI
  • Incorrect shoe fit
  • Prolonged high impact weight bearing activities.

Common presentations include:

  • Heel pain first thing in the morning or after resting for prolonged periods
  • Limping and toe walking
  • Dislike hard surfaces and stairs
  • Tender to touch on the inside part of the heel or arch of the foot
  • Heel or foot pain after standing all day, long walks and exercising
  • Recent sudden increase in activity level. For example, going from not normally running, to running 5km

It is a condition that is treatable with proper management.  Some treatments which include ankle and foot mobilizations, stretching, taping to support the arch from collapsing.  Management often includes, a tailored strengthening program, stretches, foot orthoses and graduated load management to get one back to their favourite activity.  However from our clinical experience, Shockwave Therapy coupled with strengthening exercises and supportive foot arch methods has provided some of the best results.

Shockwave therapy in short is an non-invasive and safe treatment machine that provides acoustic waves carrying high energy levels to the injured site to promote regeneration and reparative process of the soft tissue and tendons.  The great medical effect is the result of pain relief and improving mobility.   Improving mobility is important to also assist restoration of tissue repair.

Keep in mind, foot heel pain must be properly diagnosed by your trusted health care profession as it may mimic other injuries such as Achillies tendinopathy, irritated heel or foot fat pad, irritated nerves in foot or ankle, or growing pains such as Sever’s disease is a few to name.  All these different diagnoses are managed differently and applying the same concept such as Shockwave therapy may make the injury worse.

We all have a long new year of 2019 ahead of us, right not start your year on a pain free step.

By:  Ed Ma

References:

  • Lemont H, Ammirati KM, Usen N. Plantar fasciitis: a degenerative process (fasciosis) without inflammation. J Am Podiatr Med Assoc. 2003;93(3):234–7
  • Alexander T. M. van de Water, Caroline M. Speksnijder, Efficacy of taping for the treatment of plantar fasciosis: a systematic review, Journal of the American Podiatric Medical Association, 2010; 1: 41-51. (level of evidence: 1a)
  • Sun J, Gao F, Wang Y, Sun W, Jiang B, Li Z. Extracorporeal shock wave therapy is effective in treating chronic plantar fasciitis: A meta-analysis of RCTs. Medicine (Baltimore). 2017;96(15):e6621.