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Exercising with Correct Form

Posted on July 31st, 2017 by Andries Lodder


By Jennifer Steele

You exercise regularly and are keeping fit and healthy, and yet you are still getting injured. So often this is the case, not only with elite athletes but also with individuals who are just exercising because they enjoy it. Most of the time the reason behind all these injuries are incorrect form.

Performing an exercise with correct form means that the joints, muscles and tendons within the body during an exercise are correctly aligned and not put under excessive amounts of pressure. Ensuring proper form not only helps prevent injury to the body but it also ensures that the correct muscles are targeted during each exercise. If for instance you are doing a bicep curl, which is intended to work the biceps in the upper arm, and you are swaying and moving the upper body to help you lift the weight then chances are you are working far more than just the biceps. In doing this you are not getting the full benefit of the intended exercise and you could be straining other muscles and joints.

One of the primary reason for incorrect form or technique is due to lifting weights that are too heavy. When the weight is to heavy the first thing to go is form and you start using other parts of the body to compensate for the heavy weight. In doing this the joints of the body move out of alignment, pressure is places on ligaments and tendons, other muscles start contracting and taking strain. Another factor effected by lifting weights that are too heavy is the range of motion. There is little point in performing an exercise—such as a Squat—if you are not able to successfully go through the full range of motion, or if you need to compensate for a weakness. Rather you should work with less weight, fully developing your muscles through the prescribed range of motion and using proper technique to produce the necessary movements. Not only will this help prevent injuries but it will also greatly improve your strength.

Below let’s look at the correct form for a fundamental functional exercises:

The squat:

  • Look straight ahead (During the squat you should not drop the head and look down or lift the head and look up)
  • Chest out
  • Shoulders level
  • Hand can be placed behind the head or straight up above the head, or out in front of you parallel to the floor
  • Back slightly arched or neutral (at no time during a squat should your lower back round)
  • Feet should be slightly wider then hip width apart
  • Toes pointed slightly outwards
  • Weight should be on the heels or the feet
  • As you begin to bend your knees push your hips and bum back
  • Your knees should stay in line with your toes and not fall in at any time when doing the squat.

  • The knees should also not push forward and go over the toes.
  • Go through a full range of motion with bum and thighs going below parallel to the floor.

Tips to help correct squat form:

  • One of the best ways to correct squatting form is to do wall facing squats. With the toes touching the wall and hand above the head. Keep the knees out and squat down as low as possible. By doing the squat this way the wall prevents your knees going over your toes and it helps you to engage and activate the glutes correctly.

  • If you find you can’t keep your knees out and over your toes it can be useful to add a thera-band around the knees to assist in activating the necessary muscles.

So are you squatting correctly?

Take a look at how you are performing all exercises during your workouts as incorrect form could lead to injury and if you are unsure about what the correct form is, ask a fitness professional to assist you.

Achilles Tendinopathy

Posted on July 26th, 2017 by Andries Lodder

By Jennifer Steele

The Achilles tendon attaches the calf muscles to the heel bone and is responsible for raising the heel off the floor, or calf raising. The tendon is used both in our everyday lives when walking, running, or climbing stairs, as well as during most of sports and exercise activities.

We have all heard of people’s weaknesses or vulnerabilities being deemed their ‘Achilles heel’. This reference was brought about because in so many athletes and individuals it is their Achilles that is their weak link. When this tendon is overused and inflamed it can cause such severe pain and disability that it can bring even the strongest people to a standstill.  

When the tendon is over worked and intense repetitive loads are placed on it, it can become damaged which leads to the pain associated with Achilles Tendinopathy. After each loading or training session, the tendon suffers from tiny microtrauma injuries. In a normal tendon, these microtraumas will heal and the next time it is exposed to loading it will be stronger and able to withstand greater loads. However, in the case of Achilles Tendinopathy the tendon does not heal completely between sessions and so over time the damage builds up and this leads to a degenerative tendon and tendinopathy.

Individuals that are at a higher risk of developing Achilles Tendinopathy are:

  • exercising without warming up
  • suddenly increase their physical activity intensity without proper progression
  • taking part in sporting activities that require rapid changes in direction
  • wearing old or ill-fitting shoes
  • older individuals individuals with bony heel spurs.

Incorrect running or jumping technique can also predisposed athletes to the condition, as can certain chronic diseases such as hypertension and diabetes. There have also been reports of certain antibiotics leading to tendon inflammation and predisposing individuals to tendon ruptures, therefore it is best to check the side effects of all medications before exercising while taking them.

The main symptom of Achilles Tendinopathy is pain at the back of the heel area during walking, running or other physical loading of the tendon. The area may become swollen, red and warm to the tough. The pain is often worse first thing in the morning with the tendon feeling stiff and tight, it is also always worse during activity, exercise or sports that place increased loads on the tendon.

The immediate treatment for Achilles Tendinopathy is treatment of the symptoms using rest and ice. Non-steroidal anti-inflammatory drugs can also be taken to help relieve the pain. Most importantly the individual will need to modify their physical activity and the exercise routine in order to give the tendon sufficient rest, as well as include specific rehabilitation exercises for the tendon.

Before beginning rehabilitation exercises a health care professional such as a Biokineticist or Physiotherapist should be consulted. Generally, the program they will prescribe should include light stretching of the muscles of the lower limb as well as eccentric heel drops that will strengthen and improve the tendons ability to absorb loads placed on it.

Achilles Tendinopathy is not the same as an Achilles Tendon rupture. A rupture is rather an actual tear of the tendon and can be a far more severe injury depending on the severity of the tear. A rupture can either be complete or incomplete and often require surgery as treatment. Achilles Tendinopathy does not necessarily predispose an individual to an Achilles Tendon rupture. However, it can increase the chances of a rupture occurring. It is therefore necessary to follow the correct treatment and rehabilitation protocols to minimize risks of further injury and re occurrence.

Everything you need to know about Lower Back Pain

Posted on July 3rd, 2017 by Andries Lodder

 

Lower back pain is experienced by almost everybody at some point in their lives. The pain in the lower half of the back or lumbar region can be intense and is one of the top reasons for missed work amoung adults. As bad as all this sounds there is some good news- more often than not lower back pain can get better on its own and if it doesn’t there are many effective forms of treatment that can help.

Before we look at treatments lets discuss the symptoms and some of the most common causes of lower back pain. The symptoms of lower back pain all vary, it can be a dull aching pain, a sharp shooting or stabbing pain. The pain can be acute, which is a very sudden pain as a result of injury, pain that persists and last for weeks to months at a time is considered chronic lower back pain.

The main culprits and causes of lower back pain:

Muscle and ligament strains and sprains:

Lower back pain caused by sudden injuries can be due to ligament and muscle injuries. If treated correctly at the onset of the injury then the back pain can be resolved in roughly 6- 12 weeks depending on the extent of the injury.

Poor posture and lifting techniques:

Jobs that involve substantial amounts of physical activity such as, heavy lifting, pulling or any twisting movements can lead to lower back pain especially if done with poor technique. However sitting at a desk all day also comes with risks of its own. Sitting for hours on end at a desk with poor posture, hunched shoulders, and in a chair with bad back support places excess pressure on the spine and is one of the largest contributors to lower back pain.

Herniated disks:

The fluid filled disks that absorb pressure between the vertebras of the spine can degenerate and often the fluid inside can bulge or herniate out. If this herniation touches and puts pressure on the spinal nerves, this can lead to sharp shooting pains, numbness and intense pain.

Other chronic conditions such as spinal stenosis, spondylolysis and fibromyalgia can also cause lower back pain.

Basic treatments for lower back pain:

Once the cause of the lower back pain has been identified and diagnosed by a health care practitioner then the appropriate treatment can be implemented. 

Short periods of rest and activity modification:

Initially short periods of rest can be helpful to relieve lower back pain. However, it is not recommended that a person rests for more than 2 days as this can make healing even more difficult. If the initial rest isn’t effective then activity modification can be helpful. Avoiding the aggravating activity can help reduce muscle spasms and pain and create a more healing environment.

Heat/ice therapy:

Heat from a hot bath or heating pad can help relax muscles in spasm; it will also increase blood flow to the area which will help increase the body’s natural healing processes. If the lower back pain isn’t due to muscle spasm or tension, but rather due to inflammation then applying ice instead of heat onto the affected area can help reduce the swelling and pain.

In conjunction with the above forms of treatment it is advised that individuals start a supervised exercise program that will strengthen and stretch the appropriate muscles to help reduce and prevent further back pain.

General exercises to treat lower back pain:

  • Individuals should focus on stretching the muscles of the lower back, core, hips and legs. It is important to remember that stretching exercises shouldn’t never be bounced or pushed to a point of intense pain.
  • Stabilization exercises are essential to help stabilise the spinal column during all movements to ensure that excess stresses and pressures are not places on the muscles, ligaments and joints of the spine.
  • Core strengthening exercises are also as important as stabilisation exercises. The core acts as a corset and encloses and stabilises the spine. Core stabilisation exercises require more than just doing sit ups and crunches. Below are examples of 2 basic stabilisation exercises the can be performed to help reduce back pain.

Bird Dog:

  • Begin on your hands and knees, with your spine in a straight line from head to toe and core engaged.
  • Now, lift your left arm and right leg off the ground simultaneously, extending your right leg behind you and left arm in front of you.
  • Hold for five seconds, return to your starting position and repeat for 10 to 15 reps, alternating sides.

Dead bug:

  • Lie on your back with your knees bent to 90 degrees.
  • Lower your right arm behind your head while simultaneously lowering your left leg to just above the ground.
  • Return to your starting position and repeat on the other side, alternating for 10 to 15 reps.

If you experience any pain while performing these exercises then you should stop immediately. It is also advised that before beginning an exercise program you should consult a health care professional who can assess your own individual strengths and weaknesses and prescribe appropriate exercises to address these specific areas.

 

 

KNEE INJURY

Posted on June 21st, 2017 by Andries Lodder

meniscus

Your Menisci

The knee is a common site of injury as it is located at the end of two long lever arms, the tibia and femur. The knee compromises of ligaments and muscles on which it is dependent on for its strength and stability.

Among the most common knee disorders encountered by orthopedic surgeons are meniscal lesions. Meniscal injuries occur in any age group and are associated with sudden rotation of the leg while the foot is planted or while the knee is bent.

Medial meniscus injuries occur more often as a result of the lateral meniscus not being attached as firmly to the tibia. Function of the menisci includes load transmission, joint lubrication, joint nutrition, shock absorption and stability.

Do you think you have a meniscal tear? Well, a severe meniscal tear will result in a large amount of pain down the edge of the knee where the injured meniscus is located. The pain however has also been known to be more vague and dull and the whole knee feels in pain. Irrespective of the severity of the tear the knee will feel stiff, swell up and feel tight, such as water on the knee. A restriction in range of motion is also a good indicator of meniscal damage.

Initial treatment is always RICE: Rest, Ice, Compression and Elevation of the injured site. You can also wear a knee brace and get some anti-inflammatories.

Secondary treatment is to make an appointment with a Physiotherapist or Biokineticist to determine the severity of the injury as well as to guide you along the route of recovery with a specified rehabilitation pain management (physiotherapists) and strengthening program (biokineticists). 

How exercise can improve your mental health

Posted on May 23rd, 2017 by Andries Lodder

You all know that exercise is good for you. You know that it improves how you look physically, in terms of weight loss and muscles gain, you know it is good for your body, especially your lungs and heart as it improves your cardio-respiratory fitness. However, did you know that it can have an enormous impact on how you feel and your mental health. This is one of exercises biggest benefits and it is so often overlooked.

Exercise can improve your mood and self-esteem levels, improve your sleep, reduce stress, reduce symptoms of  Attention Deficit Hyperactivity Disorder (ADAH) and Post-Traumatic Stress Disorder (PTSD), and most importantly it can help treat depression and anxiety.

Depression and anxiety are major concerns in today’s world and are one of the leading disabilities that adults suffer from. The main symptom experienced with depression is fatigue.  People often also have other associated conditions such as heart disease. Over time depression will affect how a person lives, it lowers their self-esteem and motivation and often affects their relationships with other people. Anxiety can be just as debilitating and can have severe implications in people’s lives.

It has been shown that exercise can lower anxiety and make people feel calmer. Exercise helps decrease anxiety and depression levels by releasing feel good chemicals, reducing immune system chemicals that can worsen the symptoms of depression and anxiety and finally increasing the body temperature which has a calming effect on the body. Exercise also helps take peoples mind off how they are feeling, it encourages social interactions, and makes them gain self-confidence and feel better about themselves.

Studies have shown that moderate to vigorous levels of exercise reduced symptoms of depression and anxiety more so than light levels. Longer sessions of exercise have also been shown to have a greater effect then a few short sessions in a day.

So how can you get started?

  • Identify what you enjoy doing
  • Include both aerobic exercises as well as resistance exercises for the best results
  • Set reasonable goals
  • Be comfortable
  • Reward yourself when you reach your goals
  • Prepare for any setbacks or obstacles that you may encounter
  • Don’t think of exercise as a chore
  • Seek professional help if necessary

Recommendations:

  • Aerobic exercise:
    • 3-5 days per week
    • Moderate intensity
    • 30-60 minutes
  • Resistance training:
    • 2-3 times per week
    • 2-3 sets of 10-15 repetitions

The main goal is to increase energy and self-esteem and so finding exercises that are pleasurable to the individual is very important. This will help increase adherence as well as the overall results.

By: Jennifer Steele

Science Says 1 Minute of This Kind of Exercise May Equal 45 Minutes of Jogging

Posted on May 15th, 2017 by Andries Lodder

It’s time to step up your workout.

By Melanie Curtin @melaniebcurtin

The short- and long-term benefits of exercise are absurdly well-documented. Exercise lowers your cholesterol, boosts your mood, decreases your stress, and increases your flexibility (plus about a zillion other good things).

In an increasingly packed daily schedule, though, carving out the time to fit in a workout can be a challenge.

Enter new research that shows you can get away with as little as one minute of effort.

Here’s the deal: Scientists out of McMaster University conducted research on interval training, which is short bursts of high-intensity exercise followed by periods of either rest or lower-intensity work. Put more bluntly: sprints.

To see just how little you can get away with when it comes to interval training for health purposes, the researchers brought in 25 less-than-in-shape young men (future studies will focus on women). They tested their levels of aerobic fitness and their ability to use insulin in the right way to control blood sugar, and biopsied their muscles to see how well they functioned on a cellular level.

Then they split them into a control group, a moderate-intensity-exercise group, and a sprint interval training (SIT) group.

The control group did nothing differently at all.

The moderate-intensity group did a typical I’m-at-the-gym routine of a two-minute warm-up, 45 minutes on the stationary bike, and a three-minute cool down, three times a week.

The SIT group did the shortest interval training ever recorded thus far by science. Participants warmed up for two minutes on a stationary bike, then sprinted full-out for 20 seconds, then rode for two minutes very slowly. They repeated this twice (for a total of three sets). The whole workout took 10 minutes, with only one minute being high-intensity.

All of the groups kept at it for 12 weeks, or about twice as long as most previous studies.

The results?

The control group, as expected, had no change in results.

The two other groups enjoyed results that were basically identical to each other’s. In both, scientists found a 20 percent increase in cardiovascular endurance, good improvements in insulin resistance, and significant increases in the cells responsible for energy production and oxygen in the muscles (thanks, biopsies).

That is remarkable. By the end, the moderate-intensity group had ridden for 27 hours, while the SIT group had ridden for 6 total hours, just 36 minutes of which was arduous.

This means one group spent about 10 total minutes on each workout, while the other spent 50 minutes. The SIT group got the same benefits in a fifth of the time.

As Martin Gibala, the professor of kinesiology who oversaw the study, said, “If you are an elite athlete, then obviously incorporating both endurance and interval training into an overall program maximizes performance. But if you are someone, like me, who just wants to boost health and fitness and you don’t have 45 minutes or an hour to work out, our data show that you can get big benefits from even a single minute of intense exercise.”

The fact is, a lot of us spend more time at the gym because we think it’s better for us. We jog while watching TV; we do the stationary bike while reading a magazine; we lift weights at a moderate level for 30-60 minutes.

But the hard scientific fact is that we could get the same results from one minute of flat-out exercise.

Convinced? Here are three sample interval workouts. None requires a gym:

 

  1. Wind sprints

If you live near a hill (it doesn’t have to be terribly steep; any incline works), walk or jog to it to warm up. Sprint up it for 20 seconds. Rest while you walk back down. Repeat at least three times (for a challenge, work up to six-plus sprints). At three sets, this will take you a total of only five to seven minutes.

  1. Stairs

This is great if you travel for work a lot and stay in hotels. Run as quickly as you can up a few flights of stairs for 20 seconds (bonus points for skipping stairs). Again, start with three sets, but aim for six-plus. It’ll take about seven minutes. (Note: avoid running back down the stairs; it’s not great for your knees. Take the elevator down if necessary.)

  1. Jump rope

Another good one for a simple, easy, portable workout: Do a short warmup, and then jump as fast as you possibly can for 20 seconds. Jump at an easy to moderate level for two minutes. Repeat three times.

Benefits of Strength Training for Women

Posted on April 27th, 2017 by Andries Lodder

 

Strength Training for Women

The very first thing to make clear when talking about strength training for women, is that strength training does not mean body building. Strength training and lifting weights have many significant health benefits for women. The more obvious being, it will help them to lose body fat and build strength. But did you know that by including strength training in their exercise program at least twice per week women are also reducing their risk of getting osteoporosis, reducing their risk of injury, burning more calories, improving their mood and reducing their stress levels. Women who strength train also reduce their risk of developing cardiovascular disease and diabetes.

There are many myths that surround strength training in women. The most common one being; women lift heavy weights they are going to bulk up and start looking like a body builder. This is not the case. Women generally have to much oestrogen in their systems to build large amounts of muscle bulk. Unless women increase their testosterone levels and caloric intake drastically then lifting weights will not make them bulky. Instead they will gain muscle strength, they will burn more calories and in the long run they will see their bodies becoming more toned. The most important thing to remember is that by lifting weights women generally improve their muscular tone, strength and endurance all the while their muscle size stays very much the same.

Before starting a strength training program always remember that technique is very important to prevent injury. If you are new to strength training you can follow these simple instructions for beginners.

  • Proper body alignment is an important component of strength training. When standing, feet should be shoulder width apart with knees slightly bent. Movement should be slow and controlled.
  • Proper breathing techniques are essential when training. Never hold your breath. Inhale at the beginning of the lift and exhale during the release of each weight.
  • You may sit or stand while participating in resistance training. Never use a resistance that is so heavy that it cannot be lifted at least eight repetitions per set. Heavy resistance can be dangerous and damage the skeletal and joint structures.
  • It is recommended that every set consist of 8 to 12 repetitions per set. As you get stronger and want to increase your work load start by increasing the number of repetitions, and then, by increasing the weight.
  • Limit each workout to one to two sets of these six different exercises. Make sure that all the major muscle groups are included in the training session.
  • Don’t over-train. Two strength-training sessions per week are the minimum number to produce positive physiological adaptations and results.

If you still have questions about strength training and how to incorporate it into your exercise routine contact a Biokineticist or exercise professional for more guidance.

By Jennifer Steele

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