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Lower Back Pain

Posted on March 12th, 2019 by Andries Lodder

By Jennifer Steele

Over 80% of all adults will experience lower back pain at some point in their lives. Lower back pain is one of the leading causes of disability in the work place as well the top reasons for days of work missed.  It can affect both men and women and can range from a constant dull ache to an intense sharp shooting pain. As it is so prevalent within the population it is fortunate that there are ways to prevent lower back pain from occurring. If these prevention’s fail then simple treatment plans and the correction of body biomechanics can often relieve the back pain before it becomes debilitating.

Pathophysiology

There are numerous causes of lower back pain. These causes can range from; improper lifting technique, poor posture, age related spine and joint changes, accidents, poor exercise form and leading a sedentary lifestyle.

Lower back pain can be acute, lasting for a few days or weeks or chronic which is long term and can lasts for months and years.  The majority of acute lower back pain cases are mechanical in nature. This means there is a disruption to one of the components of the spine, muscles, inter vertebral discs or nerves.  Roughly 20% of individuals that experience an acute episode of lower back pain develop chronic pain.

Anatomy

The back is made up of a variety of structures. It has 33 irregular bones called vertebrae. Between each vertebra there is an inter-vertebral disc (IVD). These discs act as cushions and absorb the shock up the spine.

Each disc has a similar construction to a car tyre. An outer ring which is made up of fibrous bands is called the Annulus. The inside of this band is filled with a gel like substance called the Nucleus Pulposus. The discs act like coiled springs, with the Annulus pulling the vertebrae together against the elastic resistance of the nucleus on the inside.

Bands of tissue known as ligaments hold the vertebrae in place, and tendons attach the muscles to the spinal column. Thirty-one pairs of nerves are rooted to the spinal cord and they control body movements and transmit signals from the body to the brain.

The lower back supports the weight of the entire upper body. The muscles of the lower back are primarily responsible for the flexing and rotating of the hips while walking and performing everyday movements. They also assist in the support of the spinal column.

The majority of lower back pain is as a result of injury to either the muscles, ligament, joints or discs within the back. Various causes of lower back pain affect different structures.

Causes

  • Muscle Strain or ligament Sprain:
    • Repeated heavy lifting or a sudden awkward movement can strain the back muscles and spinal ligaments. If you’re in poor physical condition, constant strain on your back can cause painful muscle spasms.
  • Bulging or Ruptured Disks:
    • The soft material inside an inter-vertebral disk can bulge or rupture and press on a nerve. However, you can have a bulging or ruptured disk without back pain.
  • Arthritis:
    • Osteoarthritis can affect the lower back. In some cases, arthritis in the spine can lead to a narrowing of the space around the spinal cord, a condition called spinal stenosis.
  • Skeletal irregularities:
    • A condition in which your spine curves to the side (scoliosis) also can lead to back pain.
  • Osteoporosis:
    • The spine’s vertebrae can develop compression fractures if your bones become porous and brittle.

Signs and symptoms

The signs and symptoms can be varied. They can also begin suddenly or over a period of time.

Identifying the specific signs and symptoms can help identify the exact cause of the lower back pain and therefore assist in the treatment of the problem.

The signs and symptoms can include:

  • Muscles spasms and aches
  • Shooting or stabbing pains
  • Radiating pain down one or both legs
  • Pain when bending, lifting or twisting
  • Pain that worsens after prolonged sitting or standing

Diagnosis

The most important aspect of lower back pain is the diagnosis. As there are multiple causes of lower back pain this is the most important area to identify. Without the underlying cause of the pain, the problem cannot be treated.

Various health care professionals such as a physiotherapist and biokineticists can perform a variety of assessments and special tests to identify basic causes of lower back pain.

If the pain is more serious then tests such as X rays and MRI’s are required to identify the underlying cause of the back pain. In these cases the back pain is usually structural and cause by bone, ligament of disc.

Treatment

As there are multiple causes of lower back pain and so there is not one treatment that will work for everyone. However, there are a few simple treatment options you can try.

One of the most important areas to look at when treating lower back pain is how long an individual remains seated for. Simply put movement is essential in treating lower back pain and remaining seated for extended periods of time is detrimental.

When treating lower back pain a multi-disciplinary approach is beast. Physiotherapists, Chiropractors, Doctors and Biokineticists can all provide essential input when dealing with lower back pain and assist in its prevention and treatment. Physiotherapists and Chiropractors can assist with the necessary joint mobilization and soft tissue release. Biokineticists can assist with strengthening exercises and stretches. While in more serious cases the input from a Doctor or Surgeon will be necessary.

Exercises:

One of the primary treatments for Lower back pain is using exercise to strengthen the core and stabilizer muscles and stretches to stretch those muscles that are tight and causing pressure to be placed on the lower back.

Trunk Rotations:

  1. Lying on your back with your hands at your sides and knees bent
  2. Keeping the feet flat on the floor, roll the knees from side to side
  3. Make sure to keep both shoulders and hands flat on the floor
  4. This exercise can also be done with the feet up on a Swiss Ball if one if available
  5. Perform 3 sets of 20 rolls

Should the symptoms of lower back pain persist for longer than 3 months with no relief after trying various treatment methods, it is advised to seek the help of a medical doctor who can advise if an x ray or MRI is necessary to determine if there is a more serious cause behind the pain.

If you are suffering from lower back pain the best thing to do is to go for an assessment. This way the underlying cause of your back pain can be identified and the treatment can be more specific and effective.

Contact us today to book yours.

Joint Range of Motion (ROM) and Flexibility

Posted on March 4th, 2019 by Andries Lodder

By Fathima Jeewa

The importance of stretching and it’s benefits often goes unnoticed. Here are some tips and advice to keep you injury free.

What is flexibility?

Flexibility is the ROM or movement around a specific joint or joints. When improving ones flexibility is the objective of a session, focusing on the muscles and fascia is of great importance.

What is stretching?

Stretching is the process of placing a certain body part(s) in a position which lengthens or elongates a specific muscle(s) and the surrounding soft tissue.

Types of Stretching:

There are four commonly used types of stretching:

  • Static stretching: where a body part(s) is slowly moved into a position where a stretch is felt and then held for 10 to 30 seconds before the stretch is then released. This type of stretching is ideally performed once the muscles are already warm, such as after a warm-up.
  • Dynamic stretching: where the body is stretched with movement. The body moves gradually into a position and this movement is repeated to increase the ROM.
  • Proprioceptive Neuromuscular Facilitation (PNF) stretching: involves stretching the muscle(s) to a certain position and contracting the muscle in that position for around 10 seconds, relaxing the muscle and stretch and then repeating.
  • Ballistic stretching: this type of stretching uses bouncing movements to move the muscle into a stretch. Caution with this type of stretching is important.

Factors limiting flexibility:

Various factors limit ones flexibility which may predispose an individual to a multitude of injuries. Some common factors are:

  • Bony Block
  • Muscle tightness
  • Inelastic skin
  • Dense scar tissue
  • Swelling
  • Pain
  • Soft tissue block

Effects of prolonged immobilization and limited flexibility:

  • Muscles lose flexibility and remain in a shortened position.
  • Prevent pain-free return to activity – the muscles and surrounding soft tissue may still feel and be tight. This may make returning to exercise an uncomfortable experience.
  • Predisposes the individual to microtraumatic injuries. If the tissue is not rehabilitated and worker through a full ROM this creates a muscle which is susceptible to injuries as it may not function optimally.
  • Reinjury.

What are the benefits of stretching?

  • Prevents degenerative joint changes and promotes healing.
  • Decreases muscle spasms and pain – specifically lower back back. Tight muscles can reduce ones ROM, this increase the risk of straining a back muscle due to the unnecessary tension.
  • Improves posture – muscular imbalances often lead to faulty posture, by combining stretching and strength training, musculoskeletal pain and improper alignment may be reduced and aid in good posture.
  • Increased blood flow and temperature – this improved circulation may reduce your recovery time and the amount of stiffness/soreness experienced after exercise.
  • Increased flexibility – this assists in performing daily activities with ease and decreases the reduced motility that accompanies aging.
Tips for stretching

Stretching dosages:

Hold stretches for approximately 30 seconds and repeat twice. Be careful not to over stretch a muscle (It should not feel very painful).

Tips for static stretching:

  • Remember to warm up before stretching – short jog, swim or cycle.
  • Hold stretches in fixed position for approximately 30 seconds .
  • Breathe rhythmically and slowly, exhale during the stretch.
  • Noticeable changes may only be seen after 4-6 weeks.

Avoid forceful stretching during these conditions:

  • If you have recently had a fracture.
  • If a specific limb has been immobilized for a while.
  • Inflammation or an infection affecting the joint.
  • Acute pain during stretching.
  • Bony blocks that avoid motion.

Stretching is a vital component of an exercise program and should be performed daily. For more information on stretching and some good stretching advice and techniques contact us.

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What is strength training and why is it important?

Posted on March 1st, 2019 by Andries Lodder

By Nicole Harran


What is strength training?

Strength training is a component of physical exercise, focusing on using resistance to induce a contractile force to inevitably increase a muscles strength, anaerobic endurance and size.

When doing strength training, it causes microscopic damage to the muscle fibers (catabolism – breakdown of muscle fibers). The body’s natural processes then repair the muscles and allow them to regenerate and become stronger (anabolism – repair and re- growth of muscle fibers).


Why do Strength training?

Today’s lifestyle for a large number of people, incorporates many hours of sitting and living in a sedentary and inactive environment. Many areas are to blame for this such as:

  • Long sedentary working hours.
  • Excessive time spent driving.
  • The increased popularity of computer, video and television games.
  • Reduction in physical education time in schools.
  • Aging.

The repercussions of a sedentary lifestyle are becoming more prevalent and our bodies are paying the price.

Benefits of Strength training:

  1. Strength training builds muscle strength and helps too tone muscles. Physically inactive individuals can lose as much as 3 – 5 % of their muscle mass each decade after the age of 30.
  2. The number of muscle fibres declines with age. Strength training can slow down or even reverse the aging process by building muscle mass and strength.
  3. Strength training is shown to assist in bone growth, possibly aiding in the prevention of osteoporosis.
  4. This type of training can assist in the prevention of falls in the elderly.
  5. Strength training plays an important role in maintaining/reducing body weight.
  6. Enhance ones quality of life.
  7. Help manage chronic diseases.

To continue living an independent and healthy lifestyle, strength training is of the utmost importance. Activities of daily living require a person to be mobile and strong enough to perform a variety of movements. An activity as simple as pouring a cup of tea can become extremely taxing as one ages and lives a more sedentary lifestyle.

No gym? No problem!

There are various options to consider when doing strength training.

Some techniques include:

  • Body weight exercises: with this type of exercise, your body weight serves as the external resistance. This is an easy and effective method to incorporate into a home gym program.
  • Free weights: barbells and dumbbells are just some of the resistance strength training tools that can be found in a gym. At home substitutes for these can be soup cans, sugar bags and various other home appliances.
  • Weight machines: most gyms offer various resistance machines, suggesting ways of using the equipment and for specific muscles.

After the age of 40 years and if you have been living an inactive lifestyle, it is advised to check with your doctor before beginning any strength training program for various health reasons.

Tips for strength training:
  1. The abdominal and back muscles (core) are stabilizing muscles which assist you in maintaining the correct posture when exercising. Thus strength training for these muscles should be performed at the end of a session so they are not fatigued too early.
  2. When lifting weights, exhale through the strenuous part of the exercise and keep breathing throughout.  Holding your breath during a movement may increase your blood pressure unnecessarily.
  3. When performing strength exercises, control the movement by performing them slowly and thinking about the correct form throughout.
  4. Concentrate on maintaining a good posture, using a mirror can be very helpful with this.

Some at home, strength training exercises for the whole body:

Wall facing squat:https://www.youtube.com/watch?v=hV_rDOloxCI
  • Stand facing a wall, feet approximately 10 cm away from the wall. The feet should be wider than the hips and slightly pointed outwards.
  • Straighten the arms above the head, resting them against the wall.
  • Bending from the knees, and pushing the hips back, go down into a squatting position, trying to get as low as possible.
  • Work towards having the feet as close to the wall as possible.
Variations:
Sit to stand:
  • Seated on a bed/chair/bench around hip height, arms across the chest.
  • Get up from the seated position into a standing position .
  • Slowly sit back down and repeat.
Jump squat:
  • Starting in a standing position, feet wider than hips and toes pointed slightly outwards.
  • Squat down to a level where the hips are in line with the knees or lower.
  • On the up movement, it is an explosive jumping movement for height.
Push up:https://www.youtube.com/watch?v=eFOSh8vpd6I
  • Starting in a prone (on your stomach) position, hands under shoulders and feet slightly apart, planted into the floor.
  • Engage in the core muscles, and press up so the arms are in an extended position.
  • Slowly and controlled lower back down to the floor and repeat.
Variations:
Wall push up:
  • Facing the wall, standing slightly further than arm’s length away and feet shoulder width apart.
  • Lean your body forward and place your palms flat against the wall at shoulder height, shoulder width apart.
  • Bend the elbows and lower the upper body towards the wall in a slow and controlled motion.
  • Push back until your arms are straight and repeat.
Explosive push up:
  • Starting in a prone (on your stomach) position, hands under shoulders and feet slightly apart, planted into the floor.
  • Engage in the core muscles, and press up in an explosive manned so the hands are able to come off the floor.
  • Catch your body in a push up position and slowly lower to starting position and repeat.

Let us help you be a fitter and stronger you! For more information and assistance contact us and book for an assessment today !

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What is Stability

Posted on February 22nd, 2019 by Andries Lodder

By Jennifer Steele

Components of Fitness

There are multiple terms used everyday to describe a variety of different areas within fitness.  Strength, stability, flexibility, mobility, proprioception, balance, reaction time, power, speed agility to name a few are all components of fitness. However, the difference between all of them is sometimes blurred. If used correctly, all these components can work together to reduce pain, improve movement patterns and bio-mechanics, and improve fitness levels.
Four of the most basic components of fitness are strength, stability, mobility and flexibility.

  • Strength:

    • The ability of a muscle or group of muscles to contract and develop a contractile force against a certain resistance.

  • Mobility:

    • Mobility within a joint is the degree to which it can move before being restricted by surrounding tissues such as tendons, ligaments and muscles.

  • Flexibility:

    • Is the absolute range of motion that a joint can go through. It is the distance and direction that a joint is able to go through and it is directly affected by muscle length and mobility.

  • Stability:

    • Is the ability of a muscle or group of muscles to control joint positions and balance within the body during movement or while stationary. Stability is obtained and achieve using active, passive and neural systems within the body.
Strength, stability, flexibility and mobility are all different qualities and abilities within the human body. However, they all play a role in performing efficient, pain free movements.

Stability:

For optimal function in both exercise and everyday life we need our bodies to be in a state of equilibrium. This equilibrium can be achieved through the integration of strength, stability, flexibility, proprioception, reaction time as well as specific skills and techniques. With regards to the human body, stability refers to a person’s ability to control the movement and position of their muscles, joints and limbs. With greater stability comes greater control.

Types of stability:

There are two main types of stability; namely static stability and dynamic stability.

Static stability and dynamic stability:

  • Static stability is required during movements of minimal movement such as a plank.
  • Dynamic stability is required and used during movements through full ranges of motion, in everyday actions and while playing sports.
  • When beginning with stability training static stability is always the first area of focus.

Stabilizers:

During any movement there will be a primary mover muscle. This is the muscle performing the actual movement. There are also stabilizer muscles. These are not directly involved in the movement, instead they work to keep the body stable and steady. If the body is stable and steady the primary movers can do their job more efficiently and produce optimal movement patterns. Numerous muscles within the body can be both a primary mover, as well as a stabilizer. However, some muscles do work to stabilize the body during more movements then others. For example, the muscles of the core are stabilizers of the trunk during the majority of functional movements. However, they are also part of the primary mover group of muscles during a sit up. During almost every movement that we perform we require stability. Therefore, it should  be one of the primary focuses during athletic training. Working to improve strength before fixing problems with stability is counterproductive.

Benefits of improved stability:

  • Improved coordination and movement efficiency.
  • Improved hip stability and control during walking and running.
  • Improved posture during everyday activities and during exercise.
  • Improved form and technique during strength and power movements.
  • Improved athletic performance .
  • Decreased injury rates.

Core Stability:

Our core muscles are utilized as stabilizers during almost every functional movement that we perform. Whether it be a squat, a lung, a push up or a plank the core is require provide a stable base from which all the other muscles of the body can initiate movement from. The core muscles are like a corset and wrap around the trunk. They are like a powerhouse and when they have adequate strength and work together they provide a solid base for which all other muscles of the body can act against. The Transverse Abdominus, Multifidus, Diaphragm and Pelvic Floor muscles all form part of the cylinder that are the core stabilizers. These muscles all keep the spine in its most neutral position and help to aid in preventing injury. Prior to any movement of the limbs of the body the corset of core muscles should contract to keep the body ridged and stable and provide a solid foundation against which the limbs can move.

How to Improve Core Stability:

Phase 1: Back Flat on the Floor

A good place to start training your core is by doing core stability exercises where the lower back is flat on the floor. By starting here, it ensures that while the muscles strengthen, the back is still supported and is protected from injury. When doing any of these exercises it is important to push the lower back into the ground and not let it arch up. An example of this exercise is the dead bug
Dead Bug:
  1. Lie on your back with both your arms and legs up in the air
  2. Push the lower back into the ground and activate the core
  3. Slowly lower alternate arm and leg towards the floor (To the point where you feel the lower back coming off the floor)
  4. Return the arm and leg to the starting position and repeat with the other side.
  5. Perform 3 sets of 10 reps per arm/leg

Phase 2: Back unsupported, stable base

Once you have mastered control of this type of exercise you can progress your training to exercises where the back is no longer supported and instead the core has to do be in control and strong. First start by doing a basic 4 base plank.
Plank:
  1. Lie on your stomach on an exercise mat
  2. Push up onto your elbows and toes
  3. Engage your core and ensure you have a flat back
  4. Start by holding this position for 15 seconds and then progress up to a minute as you get stringer

Phase 3: Back unsupported, unstable base

Once you have mastered a basic plank, you can start lifting each limb off the ground making the core work harder to stabilize the body. Reduced base of support plank:
  1. Lie on your stomach on an exercise mat
  2. Push up onto your elbows or onto straight arms and toes
  3. Engage your core and ensure you have a flat back
  4. Now lift each limb up from the floor and hold for 10-20 seconds (Alternating limbs for the duration of 1-2 minutes)
  5. Once you can lift one limb progress to lifting alternating arm and leg at the same time like the picture below
  6. Start by holding this position for 15 seconds and then progress up to a minute as you get stringer

Phase 4: Back unsupported, additional instability

The final stage is when the back is unsupported and you add elements of instability to the exercise. Placing the hands on a bosu, or the feel on a swiss ball while performing a plank is a good place to start.
Plank on a Bosu:
  1. Place hands on the edge of a bosu ball
  2. Push up onto toes and hands
  3. Engage your core and ensure you have a flat back
  4. Start by holding this position for 15 seconds and then progress up to a minute as you get stringer
  5. Once you can hold this position you can make the exercise harder you can add leg movements such as knee tucks into the exercise
For more information on how to improve your stability and on exercises to include in your program contact us and  book your assessment today.    

Killarney Country Club Wellness Day

Posted on February 6th, 2019 by Andries Lodder

 

Killarney Country Club Wellness Day – Saturday 23rd February 2019!

The Discovery Vitality Fitness assessment is a quick functional assessment to observe your strength, flexibility and cardiorespiratory fitness. With seven simple exercises and a few measurements, this test is a quick and fun way to identify your strengths and weaknesses with regards exercise as well as gain your vitality points to reach your desired status. The assessment costs R425.00, it can be paid cash or credit card and can be claimed back from medical aid. *You do not need to be a member of Killarney Country Club to do the assessment!

Prehabilitate Your Golf!

Posted on January 31st, 2019 by Andries Lodder

By Nicole Harran

Golf: “a game played on a large open-air course, in which a small hard ball is struck with a club into a series of small holes in the ground, the object being to use the fewest possible strokes to complete the course.”

What makes golf so challenging?

Golf is a game of asymmetrical movements which places stresses on the body from multiple directions. Biomechanically, swinging a golf club is an intricate and abnormal action that incorporates the whole body. Now thinking about it mathematically, the average golf course is a stroke 72, meaning to shoot even on 18 holes, an individual’s round will consist of 72 shots. For all the non-professionals, this score lives in our beautiful imagination. However, working with our imagination, 72 golf shots are very similar to performing around 72 oblique crunches to one side! What could go wrong?

What could go wrong…

The asymmetrical repetitive movements place the body under huge amounts of stress, leading to troublesome aches and pains, inevitably affecting your game. So before these aches and pains become a part of your game why not do something about it?

What to do?

Due to the nature of ones swing, it causes rotation of the spine, imbalances in the muscles and limitations with regards to range of motion. With exercise we want to prevent these components by de-rotating the spine, addressing the muscular imbalances and increase ones range of motion. By doing this we have every intention of strengthening golfers, physically and mentally to improve their golf game.

Go through the phases of prehabilitation.

  1. Assess your golf posture and swing:

  • Scrutinize your swing biomechanics, posture, stability and muscular strength and weaknesses.

  1. Identify the demands:

  • Observe what type of movements and demands golf places on your body.

  1. Identify the risks:

  • Recognize what risks your body may be under due to possible faulty swings, posture, instability or weakness.
By following these steps it will allow for a detailed specific conditioning program to be drawn up to address any possible problem areas, helping you stay injury free and striving towards being that golf pro.

What to incorporate into a golf prehabilitation program:

The exercises need to be golf specific, therefore incorporating the demands of varying golf swings. No one person has an identical swing and therefore the program needs to be tailored towards the individual’s needs. All individual’s will identify different areas in need of attention however there are some common focus areas that should be addressed in all golfers. These areas involve increasing one’s trunk, hip and shoulder mobility and strengthening the hips and core. One exercise to improve trunk and shoulder mobility while addressing core and hip stability is:
Thoracic mobility and hip stability

  1. Sitting on a chair with the hips and knees at 90 degrees and back upright.
  2. Place a golf club/pole behind the shoulders, opening up the chest and externally rotating the shoulders.
  3. Squeezing the knees together, make sure the hips do not shift and displace the knees.
  4. Squeeze from the abdominal muscles and rotate the trunk, shoulders and head to one side. Return back to center and repeat on the other side.

To progress this exercise:

  1. Assume your golf swing position, knees slightly bent and back straight.
  2. Place a golf club/pole behind the shoulders, opening up the chest and externally rotating the shoulders, maintaining a straight back.
  3. Squeeze from the abdominal muscles and rotate the trunk, shoulders and head to one side.
  4. Return back to center and repeat on the other side.
Keeping that “professional golfer” image in mind, consider your swing and think about how we could potentially help you be the golfer you’ve always desired. For more information or to book a one on one assessment don’t hesitate to contact us here.

The Importance of Prehabilitation

Posted on January 22nd, 2019 by Andries Lodder

By Jennifer Steele Rehabilitation, the word alone sends chills down most athlete’s spines. Why, because it means the worst has happened and a dreaded injury has crept up and is getting in the way of normal training or competition. Rehabilitation is therefore the approach taken to recover from injury and return to full function. However, did you know that the word rehabilitation has an antonym. ‘Prehabilitation’ is taking over from rehab. Why is this you may ask? Well, Prehabilitation can be used to prevent injuries from even occurring. The best part, prehab can be used by everyone as it is an individually tailored program. Therefore Olympians, weekend warriors and even individuals about to undergo surgery can benefit from it.

There are 3 phases of a Prehabilitation:

  1. The assessment:
    1. Analysing uninjured individual’s biomechanics, posture, stability, joint alignment, muscle balance, core strength and primary movement patterns. Using this, areas of weakness, such as poor stability or biomechanics, can be identified.
  2. Sport/Exercise demands:
    1. Identifying the requirements of the sport or exercise and the demands that will be placed on the individual’s body
  3. Specific risks:
    1. Identifying if there are any specific risks to the individual due to the position they play, the surface they train on or any previous injuries.
Once these steps have been followed and areas of risk and weakness have been identified then a specific program can be drawn up that focuses on improving these areas and improving stability, strength and biomechanics.

What to include in a Prehabilitation program:

The best exercises to include in a prehab program are sport specific exercises. This means they take the movement patterns and demands of the specific sport into account. They should also be athlete specific, especially if the athlete takes part in a team sport, as different positions will involve different muscle groups and movement patterns. For those individuals who are about to undergo specific surgical procedures, prehabilitation is also incredible important. Ensuring correct muscle strength, balance and stability can help improve post operative results, decrease pain and speed up recovery and return to sport.

The benefits of Prehabilitation:

  • Reduces risk of injury
  • Improves both static and dynamic posture
  • Improves biomechanics, movement patterns and alignment
  • Improves stability, strength and endurance
  • Improves athletic performance
  • Improves recovery time after surgery

Examples:

Like with rehabiltation there is no program that will work for everyone. All individuals will have different areas of risk and weakness that need focusing on and so for a prehabilitation program to be effective a one on one assessment should ideally take place first. However, there are one or two areas that most people will need to focus on at some stage. This being stability or the core and hips as well as stretching of the glutes and hamstrings. Here is one simple example of a core exercise to improve overall core stability:

Dead Bug:

  1. Lie on your back with both your arms and legs up in the air
  2. Push the lower back into the ground and activate the core
  3. Slowly lower alternate arm and leg towards the floor (To the point where you feel the lower back coming off the floor)
  4. Return the arm and leg to the starting position and repeat with the other side.
  5. Perform 3 sets of 10 reps per arm/leg
So if you are an Olympic hopeful, a weekend warrior, or just a normal gym goer prehab is the way forward. For more information or to book a one on one assessment don’t hesitate to contact us here.    

Keeping Injury Free this Holiday Season

Posted on December 5th, 2018 by Andries Lodder

  By Jennifer Steele     It’s officially holiday season and so our routines are thrown out the window. The number of Christmas parties start to increase, the servings of pudding go up. While on the opposite side of the scale the exercise programs get put on the back burner. This is all normal. However, the problem comes in, in January when everyone heads out into their old programs a little to hard and a little to unfit and so injury strikes.   Therefore, below are some tips on how to stay fit, healthy and injury free this festive season:  

Plan but don’t over plan

 
  • Planning your workouts for the week ahead is a great idea. Not only can you prepare yourself for what is to come but you are far more likely to do the workout if it planned into your day. However, the problem around this time of year is people have more free time and so they over plan. There is no point planning a three-hour workout everyday and then only doing it once on December 1st.
  • Ensure that you are realistic in your plans and cover all your bases from cardio to strength and even make some time to do some stretches
 

Keep days off in mind

 
  • It’s the holidays and its supposed to be a time for you to relax. Therefore, it is not realistic to plan a workout every day. Keep in mind days that you won’t have time or won’t want to break into a sweat and put them into your schedule. Also make sure on these days you don’t sit around feeling guilty, enjoy your time off, spend it with family and friends doing something you love.
 

Consistency

 
  • This is one of the most important factors to consider. If there are massive fluctuations in workload in November, December and January, then injury can occur. For example, going from running 60km a week in November to 30km in December and then back up to 60km in the first week of January then this is likely to lead to an over use injury. The solution is either to try and maintain a very similar workout schedule with only small fluctuation during the holidays or if you can’t to this ensure that in January when you start back up, start slowly.
 

Try HIIT

 
  • While on holiday no one wants to spend hours and hours exercising. One of the solutions can be to do a High Intensity Interval Session. A typical HIIT session involves a period of high intensity exercise followed by a period of low intensity recovery exercise. This is then repeated between 5 and 10 times depending on the duration of the intervals.
  • HIIT has just as many benefits as other forms of lower intensity exercise for long periods. These include, subcutaneous fat loss, enhanced insulin sensitivity and cardiorespiratory health benefits.
  • A HIIT workout can be done in numerous ways with very little equipment and so is ideal for a holiday that has limited gym access. Here is a link to a quick and easy HIIT workout that requires no equipment and can be done anywhere.
 

Get a workout partner

 
  • A good way to be held accountable and to stick to a program is to get a workout buddy. If you are going away ask those that are going with if anyone has similar exercise habits as you. Exercising with someone who has similar goals makes the session more enjoyable and helps hold you accountable.
 

Cross training

 
  • It is almost impossible to stick to the exact same program during the festive season. Certain exercise classes will close, some people go on trips and equipment can be limited, time also needs to be spent with family and friends. Therefore, you need to adjust your program adequately. Cross training can be a great way to stay fit, reduce the chance of injury and keep your training enjoyable. This is also a great way to concentrate on strengthening any areas of weakness. Strengthening certain areas and stretching others can most often be done without access to a gym. Here is an example of some important cross training exercises that runners can include in their holiday programs.
  For more information on injury prevention and on improving your performance contact us to book your assessment. Most importantly have an amazing holiday season and keep training injury free.  

Exercise for the elderly

Posted on November 20th, 2018 by Andries Lodder

By Jennifer Steele
  The benefits of staying physically active throughout our lives are numerous. It prolongs physical independence, reduces aging, prevents the risk of diseases such as dementia and Alzheimer’s, it keeps bones and muscles strong, it also keeps your heart and pulmonary system healthy. As we age our bodies under go slow deterioration. Exercise can help slow this down, by strengthening both bones and muscles and assisting individuals in maintaining their physical capabilities. There are numerous forms of exercise that elderly individuals can do including weight bearing exercises, resistance training, cardio exercises and flexibility stretches.  

Weight Bearing Exercises:

One of the most effective forms of exercise for elderly individuals to do is weight bearing exercise. This means that throughout the exercise the individual has to hold up their own body weight against the downward pull of gravity. By incorporating weight bearing exercises seniors can improve their overall muscular strength, their bone strength, balance, coordination and overall quality of life. When performing weight bearing exercises the amount of stress placed upon the muscles and bones is increased due to gravity. The resistance that is placed on the body produces a force that stimulate bone and muscle cell growth. As the bones and muscles are both living tissue they then respond to the stress placed onto them by becoming stronger and increasing their number of cells. This means that they are adapting to that force so the next time they are placed under the stress it is easier to with stand.  

Examples:

 

Sit to Stands:

  1. Seated at the edge of chair, place feet hip width apart, toes slightly pointed out, arms crossed across chest.
  2. Pushing into the heels and without using the arms to assist stand up
  3. Once fully upright, push bum backwards and sit back on the chair
  4. Repeat this motion 10 times (10 reps x 3)
  5. The lower down the chair the harder the exercise is to perform

Cardio:

Like with any individual including cardio exercise for the elderly is vitally important. Just like the other muscles of the body, the heart is also living tissue and so when it is stressed it gets stronger. When doing cardio exercises the heart rate increases and so the heart muscle is challenged. By including cardio exercises into their training, it will help keep their heart muscle healthy. The lunges also have to increase their work during cardio exercise and so they also get stronger.

Examples:

 
  • Walking
  • Recumbent cycling
  • Swimming
 

Resistance Training:

Resistance training is very similar to weight bearing exercises as it challenges the muscles and help to improve their strength. However, the difference comes in that resistance training can be done on machines. Although performing exercises with machines is still beneficial and the muscles will get stronger it is still important to include body weight exercises in conjunction with these machines.  

Examples:

 

Leg Press:

  1. Select an appropriate weight on the leg press
  2. Seated with the legs on the plate ensure that the knees are at 90 degrees and the feet just wider then hip width apart
  3. Push into the heels, straighten the legs
  4. Ensure you do not lock your knees as this is dangerous
  5. Perform 3 sets of 10 repetitions
 

Flexibility Training:

Getting into the habit of stretching every day will help improve you overall flexibility and range of motion. This will make everyday activities easier to perform as well as help prevent injury when doing other exercises. It is important to stretch specific muscles that are tight and this will vary for each individual.     It is vital for us all to remain physically active throughout our lives. With greater muscular strength, bone density, coordination and balance from training, individuals are more likely to stay independent and able to take care of themselves. However, it is also important to consult a doctor prior to starting a training program, especially if there are any chronic conditions and medications involved. It can also be a good idea to start training with a health care professional, such as a Biokineticist as they have medical knowledge that can help ensure you are exercising safely. For more information on what exercises are beneficial as well as safe to perform, don’t hesitate to contact us.   

Osteoporosis

Posted on November 13th, 2018 by Andries Lodder

By Jennifer Steele Osteoporosis is the term used to describe porous bones. It is a chronic medical condition that affects the bones of the body. The condition is such that the bones of the body become brittle as their micro-structure is altered. Our bones are living tissue and so from the moment we are born till the moment we die our bodies are replacing parts of our bones, developing the bones density and strength. When we are in our 20’s our bones are at their strongest. This time is known as our peak bone mass age. Within our bones we have different cells. There are certain cells that break down old bone tissue known as the Osteoclast cells. This process is known as resorption. Other cells known as the Osteoblasts then fill the spaces made by the Osteoclasts with new bone. This is known as the remodeling process. Related image These processes run continuously in our bones during all stages of our lives. Interestingly enough, it takes approximately 10 years for our entire skeleton to be replaced. Once we reach the age of 35 our Osteoblast cells slow down meaning the remodeling process becomes slower. For individuals with Osteoporosis the bone loss outpaces the bone growth and so the bones become brittle and porous. In simple terms the body either loses to much bone, doesn’t make enough bone or both. When we view the micro-structure of our bones under a microscope it looks like a honeycomb. However, when the individual has osteoporosis the holes and spaces in the honeycomb become much greater and so the bones density is far less. This makes the bone brittle and weak and in severe cases even minor bumps or falls can cause the affected bones to break. Image result for osteoporosis microscope The most common areas affected are the spine, hips and wrists. However, all areas of the body can be affected and can break if a force is applied. Osteoporosis is an extremely common disease and it is estimated that an osteoporotic fracture occurs once every three seconds. The disease affects one in three women and one in five men over the age of 50 years old.

Diagnosis:

To diagnose Osteoporosis a Bone Mineral Density (BMD) test is done. Unlike an X ray which can only identify if there is a fracture in a bone, a BMD test can measure the density of the bones. Based on the result of this test an individual will either be classified as normal, Osteopenic (low bone density) or Osteoporotic (extremely low bone density).

Prevention and Treatment:

Osteoporosis is a preventable disease and can be treated. Medication can be used to help treat osteoporosis where the primary aim is to slow down the bone loss and speed up the bone remodeling. There are usually two groups of medication and each are aimed at one of these aspects.

Exercise

How can exercise help:
One of the most important aspects of treatment for individuals with Osteoporosis is to prevent falls. Therefore, this is the first area that exercise can be brought in to help. Exercises to improve balance, stability and reaction time should be included at least 2-3 times a week to help prevent the individual falling. Exercise can also be used to help prevent Osteoporosis. Doing weight bearing and muscle strengthening exercises will help maintain bone strength and growth. Weight bearing exercises can be both low and high impact and so it is important to chose suitable exercises for each individual.

Weight Bearing Exercises:

Examples of Low impact:
  • Elliptical trainers
  • Brisk walking
  • Stair machines
  • Recumbent Bicycles
Examples of High Impact:
  • Dancing
  • Jumping rope
  • Running

Strength Exercises:

Muscle strengthening exercises are also important as these also help maintain bone strength as well as help keep the individual independent, mobile and functional.
Exercises:
  • Sit to stands
  • Single leg balancing
  • Using light weight machines
For more information on how exercise can help treat and prevent Osteoporosis don’t hesitate to contact us.
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