Self myo-fascial release

[vc_row][vc_column][vc_single_image image=”992″ img_size=”large” alignment=”center”][vc_column_text]WHAT IS “SELF-MYOFASCIAL RELEASE”?

 Self-myofascial release is essentially a form of self-massage to muscles and connective tissues in the body. This can be done using either a foam roller or a spikey ball.

 WHY SHOULD WE BE SELF-RELEASING OUR MUSCLES?

 Using a foam roller or spikey ball before or after exercise helps release tight muscles and trigger points or “knots” in our muscles that may be limiting our range of movement and possibly causing pain or increasing our risk of injury. Releasing our muscles increases blood flow and circulation, meaning more oxygen to our tissues. This can assist in:

  • increasing mobility
  • decreasing pain
  • preventing or managing injuries
  • faster healing of muscles
  • improving recovery
  • enhancing performance

HOW TO SELF-MYOFASCIAL RELEASE

Choose a tight muscle or area to work on. Apply moderate pressure to the muscles using your body weight on the foam roller or ball. Roll slowly up and down the muscle while staying as relaxed as possible. Pause on tight spots or trigger points for 30 seconds. Avoid rolling directly on bone or joints. Continue for 2-3 minutes on each area. Repeat 1-2 times a day. Caution as releasing can cause some discomfort.

EXAMPLES

 LATERAL LEG (ITB, TFL, LATERAL QUAD, GLUTES) USING FOAM ROLLER[/vc_column_text][vc_single_image image=”2560″ img_size=”large” alignment=”center”][vc_column_text]

  • Lie on outer thigh (just below hip joint) on foam roller, with opposite leg crossed over for support
  • Roll foam roller up and down leg, stopping before the knee joint
  • Use your arm to stabilise your body and control your movement
  • Can also target outer quad and glutes by rotating body
  • Helps prevent injuries such as: runners knee/patellofemoral pain, ITB friction syndrome, jumpers knee/patella tendinopathy, gluteal tendinopathy, hip bursitis

[/vc_column_text][vc_column_text]PIRIFORMIS USING SPIKEY BALL[/vc_column_text][vc_gallery interval=”3″ images=”2561,2562″ img_size=”large”][vc_column_text]

  • Sit buttock directly onto spikey ball with leg extended (top picture)
  • Use arms by your side to control movement and support your body weight
  • Roll ball in circular motions on piriformis muscle
  • Can cross leg over into a number 4 position (bottom picture) to place muscle on a stretch for a deeper release
  • Helps in managing lower back pain and piriformis syndrome
  • Good for individuals with jobs that involve prolonged sitting

Enjoy, Stef!

Stef works full time at our Como Clinic. To book an appointment with Stef, call 9583 5165 or simply book online.[/vc_column_text][/vc_column][/vc_row]

Pre and post exercise nutrition

[vc_row][vc_column][vc_single_image image=”2557″ img_size=”large” alignment=”center”][vc_column_text]Preparation and recovery are vital for optimal performance. In order for us to ensure we are ready to perform at our best we must ensure we are fuelling our body correctly. Ensuring we are consuming adequate carbohydrates during our training periods is the first step. For those of us who only exercise 3-5 hours per week, we only need to consume approximately 4-5g of carbohydrate per kg of our body mass every day. As we start to increase our activity levels, we also need to increase our energy sources. If completing 1-2 hours of exercise per day we need to look at consuming 5-7g/kg each day, and for those of us who are just that little bit crazy and undertake 2+hrs of exercise per day we need to really make sure we’re getting 7-12g/kg of carbohydrates in every day. Protein is also an important food source not only for energy production but also for muscle repair/regeneration. Like above, the amount of protein we need to consume is dependant on our activity levels: low level activity = 0.7g/kg/day, >1hr/day = 1-1.2g/kg, middle distance/endurance athletes = 1.2-1.4g/kg/day, strength/power/speed athletes = 1.2-1.7g/kg/day.

Another important part of preparing ourselves for our activities are ensuring we are hydrated. There are a few ways to measure hydration, but the easiest way is with a urine colour chart (see below). These are easily accessed online and can be stuck to the back of a toilet door as a reminder to assess your hydration status. This is particularly important in these warmer months as heat exhaustion and heat stroke are serious conditions that may need medical attention.

Post-exercise nutrition is just as important as pre-exercise. The optimal timeframe for refuelling after activity is within the first hour of activity. In this period we are looking to consume 1g/kg carbohydrate every hour until normal meals have resumed. Examples of foods that contain 50g carbohydrates can be found below. For our protein, we are looking to consume 20g of high quality protein within that first hour, and examples of these types of foods are found below. It is also imperative that we rehydrate following activity. The easiest way to know how much fluid we need is to weigh ourselves before activity and then immediately post. The amount of weight lost x 1.5 is the amount of fluid we need to consume over the next 2-4 hours. Without access to scales, I would encourage at least 2L of fluids to be consumed in the first 2-4 hours. Sports drinks are useful as they contain carbohydrates and electrolytes (that are lost in sweat) however they are not suitable for everyone. Those of us who have particularly salty sweat benefit more from electrolyte drinks than those who don’t have salty sweat (there are tests that can be conducted to determine specifically how much electrolyte replacement you need). Look for electrolyte drinks that contain 4-8% carbohydrates. As a side note, kids do not sweat as much as adults (they find it harder to regulate their body temperature) as such, particular care should be taken when exercising in warmer weather. In addition, as they do not sweat as much they DO NOT need sports drinks, these just contain extra sugars that are not necessary in their diet.

 Examples of 50g of carbohydrates

•        Sports drink: 700ml

•        Carbohydrate loader: 250ml

•        Liquid meal supplement: 250-300ml

•        Sports Bar: 1-1½ bars

•        Fruit juice: 500ml

•        Cordial: 800ml

•        Fruit smoothie: 250 -300ml

•        Flavoured milk: 560ml

•        2 bananas

•        Sultanas: 4 tbsp

•        Fruit flavoured yoghurt: 2 x 200g


Examples of 15-20g of protein

•        ½ chicken/turkey breast

•        250 g low fat yoghurt

•        300 mL of skimmed/semi skimmed milk

•        500 ml carton of flavoured milk

•        Small fillet of salmon

•        ½ tin of tuna

•        1 serve protein supplement drink/bar (depending on the brand & preparation)

 

 

There are plenty more ways that we can ensure we prepare and recover our bodies for events and/or everyday exercise. At Enhance we are looking to cover all aspects of this, so come in and see our physio’s for biomechanical assessments, injury rehabilitation and injury prevention strategies; our exercise physiologist for strength and conditioning training as well as rehabilitation and prevention training; our massage therapists for psychological recovery (through muscle relaxation); and our nutritionist to ensure you are getting the most out of your diet to ensure optimal performance.

Cheers, Madi!

To book an appointment with Madi call 6161 8901 or simply book online.[/vc_column_text][vc_single_image image=”2556″ img_size=”large” alignment=”center”][/vc_column][/vc_row]

Optimising physical performance

[vc_row][vc_column][vc_single_image image=”2552″ img_size=”large” alignment=”center”][vc_column_text]For many of us, the thought of running a marathon is less appealing than (insert horrible activity). However, we all understand that if we were to take on this monstrous task that we would need to train to ensure our body is capable of completing the activity. The same goes for repetitive/heavy lifting. We regularly see patients who present to us with a back strain following lifting or who avoid lifting due to a previous strain that they find flares up when they lift. The vast majority of these have the same thing in common, they haven’t been regularly lifting either that amount of weight, or for the certain number of repetitions. However, the good news is, is that lifting isn’t something to avoid or be careful about so long as we put in a bit of work.

Training yourself to maximise your lifting capacity by strengthening your legs, optimising you biomechanics (yes, you can bend your back, back’s love to bend, but you must use your legs to lift, not your back) and practising repeated lifting can not only help you with work tasks but can also prepare you for those odd jobs around the home like moving furniture. The other benefit to lifting heavy is that we not only strengthen our muscles, but we also strengthen our bones and joints and we make our vertebral discs more resilient to loads and forces. At Enhance, our physio’s along with our exercise physiologist can help get you started on retraining your body to love lifting and build a healthy, stronger more resilient you! And before I sign off, I thought I’d get on board with the 10 year challenge and post this one that is doing the rounds amongst the physio profession #cantgowrongwithgettingstrong #weallgetstrongerwithknowldge

Cheers, Madi!

To book an appointment with Madi call 6161 8901 or simply book online.[/vc_column_text][vc_single_image image=”2553″ img_size=”large” alignment=”center”][/vc_column][/vc_row]