Serving up Safety: Lets Prevent Padel Injuries

Posted on August 1st, 2023 by Andries Lodder

Padel is the new buzz word on everyone’s lips and is currently the most popular racquet sport, growing daily. Everyone seems keen to try it out and get kitted out, but why is it so popular and what is causing the sport to grow so fast?

Padel, also known as padel tennis, which is a racquet sport that originated in Mexico in the 1960s and is very popular worldwide. It is played on an enclosed court, with surrounded glass walls and a mesh fence. It is typically smaller than a tennis court and is played in doubles format. The scoring system is the same as tennis and is usually played to the best of three sets. Although the sport combines elements of tennis and squash, padel is known for its fast-paced, and exciting gameplay.

One influencing factor of the sport’s popularity is the smaller size of the court, making the game more accessible. In addition, padel is relatively easy to play for all ages and categories of people, trained or untrained. It is simply a good way to get a group of people together.

Padel can be considered as a low impact or a high-intensity intermittent sport, producing cardiovascular as well as neuromuscular benefits. However, being a sport, increase the risk of injury cannot be neglected. Thus, one might wonder what the most common injuries in Padel may be. As previously mentioned, Padel is similar to tennis, resulting in many similar injuries. However, Padel is played on a much smaller court, requiring more changes in direction, a faster pace, more turns, cutting, jumping, landing and braking movements, as well as more intense accelerations and decelerations.

Common injuries in Padel:

Ankle Sprains:

Lower limb injuries are generally the most common injuries during padel and tennis. Twisting or rolling of the ankle is a common injury in padel due to sudden changes in direction, pivoting, or landing on an uneven surface.

2. Tennis Elbow/ Lateral epicondylitis and elbow tendinopathy

Lateral epicondylitis or tendinopathy, a tendon overuse injury, is characterized by a combination of pain, swelling and inflammation in the tendons of the outer elbow. Repetitive swinging and gripping actions in padel can contribute to this condition. The tendon generally affected by overuse is the extensor carpi radialis brevis.

3. Knee Injuries:

Patellar tendinopathy (jumpers Knee)

This is a result of repetitive jumping, side-to-side movements, quick stops and starts, and changing directions. Patellar tendinopathy is more common in male athletes than females. Symptoms generally include pain localized to the inferior pole of the patella and load-related pain that is aggravated by energy storage and release within the tendon such as jumping, landing, cutting, and pivoting.

Medial Collateral Ligament (MCL) injuries and Meniscopathy

Caused by the valgus stress to the knee, through contact or non-contact mechanisms, can result in MCL injury. It is more commonly seen in Female players, because of the Greater Q angle in females.

4. Shoulder Injuries:

The shoulder is a very complex joint and equilibrium between stability and mobility is fragile, especially in the padel player, trying to generate as much energy as possible for the smashing motion. The Overhead shots in padel can strain the shoulder joint, potentially leading to conditions like rotator cuff tendinitis or shoulder impingement.

5. Back Injuries:

Poor technique or repetitive twisting motions can result in lower back strain or muscle spasms. Additionally, sudden movements or falls during the game can cause more severe back injuries.

6. Wrist and Hand Injuries:

The repetitive gripping and swinging actions in padel can lead to wrist sprains, strains, or even fractures. Impact injuries to the hand, such as hitting the ball incorrectly, can also occur.

7. Eye Injuries:

Although rare, there is a risk of getting hit in the eye by the ball during a fast-paced padel game, which can cause corneal abrasions or more serious eye injuries.

How to avoid these injuries?

Technique is everything. You want to be able to hit that ball hard, many times, without causing any injuries, the key to which is strengthening the right muscles throughout the body as a whole.

Strength exercises:

Shoulder w’s with band

These are a combination of shoulder external rotation with scapular retraction and posterior tilt, a great combo to strengthen the posterior rotator cuff, lower trapezius, and scapula stabilizers.

Hold the Theraband shoulder width apart with your thumbs up, keep the elbows at 90 degrees. When you reach the end range of external rotation you form a w with your arms and your back. Perform 3 sets of 10 reps.

Side plank

Side plank will ensure that you have good core and shoulder stability and good posture.

Lie on your side on the floor, with your forearm underneath your shoulder lift your hips off the floor, keeping your legs straight one on top of the other. Hold for 5sec, drop down and repeat 5 times each side.

Supermans/ superwomens

Supermans will help to strengthen the lower back as well as improving core stability.

Lie on your front and extend your arms straight out in front of you. Simultaneously lift and straighten your arms and legs. Hold for 2 seconds and then return to the starting position. Perform 2sets of 10 reps.

Bulgarian split squats

This exercise will be beneficial for balance and stability of the lower body.

Stand with your back to the step and place your good leg onto the step. Make sure there is a large distance created between your front foot and your back foot. Bend your knee, dropping your hips straight down towards the ground, and then straighten back up. Make sure your front knee doesn’t go in front of your front toe and that your hips come straight down. Perform 2 sets of 8 reps on each side.

Agility:

Shuttle runs.

Will help to develop good speed, agility, and endurance. It involves running back and forth between two points at a consistent pace. It is important to keep your center of gravity as low as you can when changing direction.

Single leg hops and lateral Hops

For the single leg hop: place three cones evenly apart in a straight line, on one leg hop to each cone. Repeat on the other leg.

Lateral hops: stand on one leg and hop over a line side to side.

T-drills

For the t-drill: Place one cone on the floor (Starting position) and measure 10 meters forward and mark it with another cone then measure 5 meters to each side and mark it as well. Start at the bottom of the T, run straight forward and touch the first cone shuffle right to the end of the T and then all the way back to the left, then back to the center, and lastly run backwards to the start.

Transform your PADEL game by incorporating the key ingredients. However If you think you have an injury and/or need assistance to get you back on the court, please feel free to contact us for an assessment.

Power of Running Cadence

Posted on August 1st, 2023 by Andries Lodder

Running is generally referred to a poor man sport. Additionally, it is the simplest and cheapest form of exercise. You don’t need a gym membership or a lot of training equipment, you only need some motivation/determination and your feet. This simple sport seems to be very straight forward, just run, but at some point, you struggle to improve your running pace or you get the one injury after another. There are lots of solutions but to increase your running cadence is one of them.

In the world of running the topic of cadence generally comes up during discussion, but what is cadence actually?

Cadence is the stride rate, in other words the number of steps you take per minute (SPM) while you are running. It is the most common unit and an essential factor, that are used to measure your correct running technique and form. Besides, if you don’t have a device that can measure your cadence, on your next run count the number of times your feet strike the ground in one minute. It can be a powerful tool to improve your running technique.

For starters, a stride is the distance between contact point of the one foot to the other. Stride length and cadence has a lot to do to one another, as the length will be the distance we travel with each stride. In other words, the speed of a runner will be determined by the relationship between the stride length and the cadence.

What is the use of knowing the cadence in running data?

Cadence has a direct effect on speed. Controlling the stride rate will increase the speed but only to a point that your body can handle it, and this will lead to minimal muscle fiber breakage and will reduce injuries.

The higher your cadence the quicker your stride rate the faster and the better you run with little force on the joints. If your cadence is slower/ low your strides will be bigger, and this will lead to slamming your heels into the ground and locking your knees and will have a negative impact on the running mechanics. In other words a greater force on the joints. This can not only impact your performance as a runner but also make you more susceptible/ vulnerable to injuries.

Why would adjusting my cadence reduce the risk of injuries?

Let’s say you increase your cadence 5-10%, this will lead to:

15-20% lower load on the knees
9-11% reduction on the Abductors (glutes)
10% less force on your ankles with 3.6% reduction on the achillies
And the vertical load reaction force will be reduced by more than 20%

It has been proven that by increasing the cadence we step less on the heel and provide more strength from the hip and to the front of the foot. If a runner’s cadence is 140-160spm he/ she “heel strikes”, which means overextending of the leg and braking movements which cause high impact on the body and the joints.

For instance, to increase your cadence is more than just moving your feet faster, you need to change your whole body’s position. For starters, make sure your feet or your foot lands underneath your center of gravity. This will instantly lead to higher stride rate and less wasting of energy will occur. Thus, the more steps you take the softer will the impact and the landing be.

How to get my optimal running cadence?

Cadence is not a one size fits all measurement. Besides, there is no one ideal running cadence or technique that is going to be suitable for everyone. Researchers is of meaning that running cadence should be in the range of 170-180 steps per minute, but it will obviously differ according to each runner. How far do you run? What is your height and weight? And at what level do you perform? therefore, each one moves in their own unique way.

Tips on changing your cadence and improve your running:

Be patient.

It will take time to increase your cadence. Remember you are used to running with the same technique for so long, and it will be challenging. For starters adjusting your cadence may feel weird and clumsy, but just be patient.

Higher cadence less easy long strides

The goal shouldn’t be to run faster, your goal should be shorter strides and to strive to step on and exit for the next stride as quickly as possible.

Find alternatives that work for you.

It is hard to increase your cadence not physically but mentally as well. Therefore, you need to focus and be aware of your steps. Try to use a metronome or music to help you.

Exercises that can help you increase your cadence.

To quickly react to each step, you will have to train your calves and feet, as well as flexibility.

Exercises for stronger feet and calves

Single leg hops

Stand on one leg and bend the knee slightly. Hold your balance and perform a vertical jump forward. Repeat this jump three times and repeat on the opposite leg.

Bunny hop

Stand feet together, hop forward to the first cone and try to land as soft as possible.

Lateral hops

Bend your knees and hips to lower yourself into a quarter-squat position. Perform an explosive vertical jump with a lateral movement to your side. Repeat this jump toward the opposite side and continue this movement back.

Single leg balance/Y balance

Stand on one leg while reaching out in 3 different directions with the other lower extremity.

Y- Balance on Foam

Stand on one leg on a foam surface, while reaching out in 3 different directions with the other lower extremity.

Single leg calf raises.

Stand with one leg on a step, your toes on the edge of the step. Lift yourself up and hold it for 2sec and slowly drop to the starting position.

Jump rope (single leg and double leg)

Hope that helps unravel the mystery of cadence and running, if you have any running related injuries or need assistance to increase your cadence, please feel free to contact us for an assessment or a running strength program.

Power of Eccentric Muscle Contraction: Harnessing the Force of Negative Movement

Posted on June 6th, 2023 by Andries Lodder

By Gcina Gumede

An eccentric muscle contraction, also known as an eccentric movement, occurs when a muscle lengthens while under tension, as opposed to contracting through shortening (concentric). The muscle is doing negative work because it is applying force in one direction but moving in the opposite way.

During an eccentric contraction, the muscle fibres are actively lengthening while resisting an external force, such as gravity or a weight being lowered. This type of contraction can produce greater force than concentric contractions (when the muscle shortens) and is particularly effective for building strength and increasing muscle size.

Eccentric contractions are often used in resistance training exercises, such as the downward phase of a bicep curl, the lowering phase of a squat or deadlift, or the downwards portion of a push-up. They are used to build shock absorbing and elastic properties in the muscles. Eccentric contractions are commonly used in rehabilitation programs to improve muscle function, and tendon strength. Eccentric is also beneficial in most sport disciplines, as it has been shown that it improves the concentric phase of a muscle contraction when the muscles are shortening and stretching during running, jumping, throwing, and slowing down movements.

It is important to note that eccentric contractions can also cause more muscle damage compared to concentric contractions leading to muscle soreness, particularly when performed at high intensities or with improper technique. Therefore, it is important to gradually increase the intensity and volume of eccentric training and to seek guidance from a qualified fitness professional.

Eccentric training has numerous benefits for both athletes and non-athletes.

Here are some of the most notable benefits:

Increased muscle strength: Eccentric contractions can produce greater force than concentric contractions and are therefore an effective way to increase muscle strength. Eccentric training has been shown to be particularly effective for building strength in the lower body muscles.
Increased resting metabolic rate: The slowing down of the eccentric phase causes greater micro-damage to the muscles which then results in an increased resting metabolic rate that helps the muscles to recover.
Improved muscle size: Eccentric training can also lead to increases in muscle size, especially when combined with concentric training.
Enhanced athletic performance: Eccentric training has been shown to improve performance in activities that require high levels of strength, such as sprinting, jumping, and throwing.
Injury prevention: Eccentric training can help to reduce the risk of injury by improving muscle function, increasing muscle strength, and improving movement patterns.
Rehabilitation: Eccentric training can be an effective way to rehabilitate muscles after an injury, as it helps to improve muscle function and increase range of motion (improved flexibility).
Improved bone health: Eccentric training can help to increase bone density, which can reduce the risk of osteoporosis and other bone-related conditions.
Time-efficient: Eccentric training can be more time-efficient than traditional resistance training because it allows for a greater training stimulus in less time.

It is important to note that eccentric training should be performed with caution and under the guidance of a qualified fitness professional or healthcare provider, as it can be harmful if it is progressed too quickly too soon.

Please feel free to contact us to find out more about eccentric exercise.

Isokinetic Testing

Posted on May 22nd, 2023 by Andries Lodder

By Jana van Jaarsveld

Do you know your strength? Have you ever measured your strength accurately? Are you recovering from an injury OR have muscle imbalances?

If you’ve said yes to any of the above, then we can help you.

The renovation of our Killarney practice inside the gym is now complete, and we have added some new testing equipment. Our latest addition is the Cybex, an Isokinetic machine that can measure your strength.

Isokinetic testing is the most accurate way to measure muscle strength for your joints. It is commonly used to assess and improve muscle strength, endurance, and power. It provides an idea of where your weaknesses or muscle imbalances are (comparing left to right) and aids in accurately designing your personalised rehabilitation program.

So why use the Cybex? Is there not another way to measure my strength?

Yes, you can do a 1 Rep Max (1RM) or a variation in which you have to lift/push the heaviest weight that you can, through a full range of motion. However, this can be a safety issue.

With the Cybex, we can test you at a constant, controlled speed, allowing you to produce the same amount of force as a 1RM, which we can then measure and record electronically, in a safe and controlled environment. Isokinetic testing is for all ages, injured and non-injured.

While you’re there, on our other equipment, we can test your balance and reaction time too.

For more information on ISOKINETIC TESTING, or if you just want more information about how a BIOKINETICIST can help you, contact us today!

Book your assessment with your Biokineticist at Killarney Country Club.

Jana van Jaarsveld 0846091651 kcc@bio4me.co.za

Booty Benefits: Importance of glute strength and why you should care

Posted on April 3rd, 2023 by Andries Lodder

By Gcina Gumede

The gluteal muscles, commonly referred to as the glutes, are some of the largest and most powerful muscles in the human body found in the buttocks. These muscles are responsible for several important functions, including providing stability to the hips and pelvis, supporting the lower back, and facilitating movement in the leg and feet during our activities of daily living or playing our favourite sport.

Having weak glutes (gluteal muscles) can have a variety of effects on the body, including:

Poor posture: The glutes are essential for maintaining good posture. When they are weak, the lower back and hip muscles can overcompensate, leading to a misalignment of the spine, pelvis and lower body.

Knee pain: The glutes play an important role in stabilizing the hips, which in turn helps to stabilize the knee joint. Weak glutes can lead to an imbalance in the muscles around the knee, which can result in knee pain or injury.

Lower back pain: Weak glutes can cause the lower back muscles to overwork, leading to lower back pain and discomfort.

Decreased athletic performance: Strong glutes are important for many athletic activities, including running, jumping, and cycling since they produce a lot of torque in the hips. Weak glutes can reduce power output, speed, and endurance.

Hip pain: The glutes are responsible for maintaining hip stability and proper alignment. When they are weak, the hip joint can become unstable, leading to pain and discomfort.

Increased risk of injury: Weak glutes can lead to an increased risk of injury, particularly in the lower body, as other muscles compensate for the lack of strength and stability in the glutes.

There are 3 main gluteal muscles, gluteus maximus, medius and minimus, which are the big torque producing muscles of the hip and pelvis. Supplementary to the glutes, there are smaller stabilizing muscles deeper than the glutes that support the main functions of the glutes.

The gluteus maximus is the largest of the three muscles and is responsible for extending and externally rotating the hip joint. This muscle is used in movements such as walking, running, jumping, and climbing.

The gluteus medius is located on the side of the hip and is responsible for abduction (pulling your hip away from the body) of your hip and stabilizing the pelvis during walking. This muscle is also important for balance and maintaining good posture.

The gluteus minimus is the smallest of the three muscles and is located underneath the gluteus medius. This muscle is responsible for hip abduction and medial rotation of the hip. It helps keep your pelvis aligned when walking ensuring there is good weight transfer.

In addition to the main gluteal muscle, there are deep hip stabilizing muscles buried deep in the pelvis that assist in rotating the hip and stabilizing the pelvis.

Exercises to help strengthen your gluteal muscles:

Straight Leg Kickbacks

Start on your hands and knees, with your hands directly under your shoulders and your knees under your hips.
Extend your right leg straight back behind you, keeping it in line with your hip. Your foot should be flexed.
Engage your glutes and lift your leg up as high as you can, while keeping it straight.
Hold for a moment, then lower your leg back down to the starting position.
Repeat for the desired number of reps, then switch to your left leg

Glute Bridge

Lie down on your back with your knees bent and feet flat on the ground, hip-width apart. Keep your arms at your sides.
Engage your core and glutes, and slowly lift your hips off the ground, pushing through your heels.
Keep your shoulders and upper back on the ground and continue to lift your hips until your body forms a straight line from your knees to your shoulders.
Pause for a few seconds at the top of the movement, squeezing your glutes.
Lower your hips back down to the starting position, but don’t let them touch the ground.
Repeat for desired number of repetitions.

Hip Hikes

Stand on a step with one leg hanging over the edge
Keeping the standing leg straight, lower the hanging leg below the step line by laterally tilting your pelvis
Lift the hip back up to just higher than the step line
Repeat the entire sequence for the desired number of reps

Clams

Lie on your side with your legs bent at a 90-degree angle and your feet together.
Place your top hand on your hip to stabilize your pelvis.
Keeping your feet together, lift your top knee as high as you can without moving your pelvis or lower back. You should feel the contraction in your outer hip area.
Hold the position for a second or two, then lower your knee back down to the starting position.
Repeat for the desired number of repetitions, then switch sides and repeat on the other leg.

In conclusion, gluteal strength is essential for overall health and wellness. Whether you are an athlete looking to improve your performance, or simply someone who wants to reduce the risk of injury and improve daily activities, it is important to prioritize the strengthening of your gluteal muscles.

Total Knee Replacement

Posted on April 3rd, 2023 by Andries Lodder

By Marco Mons

What is a total knee replacement?

A knee replacement, correctly termed knee arthroplasty, could be described as knee “resurfacing” as it is the surface of the bones that are being replaced. The damaged bone in the knee joint is removed and replaced with metal implants. A plastic spacer is placed in between the implants and the patella may be resurfaced as well at the surgeon’s discretion.

When is a knee replacement necessary?

If a knee replacement is suspected to be necessary, your doctor may refer you to an orthopaedic surgeon for a thorough evaluation to determine if you might benefit from this surgery.

Reasons surgery may be recommended:

Severe knee pain or stiffness that limits everyday activities, including walking, climbing stairs, and getting in and out of chairs.
Moderate or severe knee pain while resting, either day or night.
Chronic knee inflammation and swelling that does not improve with rest or medication.
Knee deformity — a bowing in or out of the knee.
Failure to substantially improve with other treatments such as anti-inflammatory medication, cortisone injections, lubricating injections, physical therapy, or other surgeries.

There are no absolute age or weight restrictions for total knee replacement surgery. Total knee replacements have been performed successfully at all ages, from young teenagers with juvenile arthritis to elderly patients with degenerative arthritis.

Recovery

Feeling some pain after surgery is normal as this is a natural part of the healing process. Your doctor and physiotherapist will work to reduce your pain, which can help you recover from surgery faster. Medications are often prescribed for short-term pain relief after surgery.

Foot and ankle movement is also encouraged immediately following surgery to increase blood flow in your leg muscles to help prevent leg swelling and blood clots.

Rehabilitation and Exercise

Most patients can begin exercising their knee soon after surgery. Specific exercises to strengthen your leg and restore knee movement will be given to allow walking and other normal daily activities soon after your surgery. The success of your surgery will depend largely on how well you follow your orthopaedic surgeon’s instructions at home during the first few weeks after surgery.

Exercise is a critical component of home care, particularly during the first few weeks after surgery. Through following carefully constructed programs, specific to you, you should be able to resume most normal activities of daily living within 3 to 6 weeks following surgery.

Your activity program should include:

A graduated walking program, initially in your home and later outside, to slowly increase your mobility.
Resuming ordinary household activities, such as sitting, standing, and climbing stairs.
Specific exercises several times a day to restore movement and strengthen your knee.

If you are looking for a Biokineticist to assist during your rehabilitation program after a knee replacement, don’t hesitate to contact us and book an appointment so that we can help you.

Staying Strong at the Center: The Benefits of Core Strength

Posted on February 28th, 2023 by Andries Lodder

By Gcina Gumede

Core strength is important for overall physical fitness and stability. A strong core can improve posture, balance, and stability, reduce the risk of injury, and enhance performance in physical activities such as sports, activities of daily living and exercise.

It also supports the proper alignment of the spine and hips, which can alleviate back pain and improve overall mobility. The core muscles play a crucial role in many daily activities, such as lifting, twisting, and bending. A strong core can help improve these movements, making them easier and more efficient. Maintaining a strong core can also contribute to overall physical endurance and can improve athletic performance.

These muscles include the abdominal muscles, the muscles in the lower back, and the muscles in the hips. It is important to note that core muscles don’t just exist over your tummy (anterior). There are several tiny muscles that are found on your posterior core that do just as important job as the anterior core muscles.

Generally, patients that come to the practice have a hard time activating their core. Some people may struggle with engaging their core muscles due to weak muscles, poor muscle activation, incorrect form, abdominal fat, or inadequate breathing. Many individuals usually need constant reminders to engage their core during exercise. So, learning to use your core is important before you can start strengthening it.

Here are some exercises that demand a lot of the core that can help in engaging the core:

Plank: Hold yourself up in a push-up position, but instead of lowering yourself to the ground, hold the position for 30 seconds to a minute.

Side Plank: Lie on your side, prop yourself up on one elbow, and hold the position for 30 seconds to a minute.

Bridge: Lie on your back, bend your knees and lift your hips towards the ceiling. Hold the position for a few seconds and then lower your hips back down to the ground.

Single straight leg lift: Lie on your back with both feet flat. Lift one leg to 90 degrees while keeping it straight. Make sure your lower back does arch during this movement ie. push your lower back into the surface you are laying on.

Russian Twist: Sit on the ground with your knees bent and feet flat. Hold your hands together in front of your chest, and twist your torso from side to side.

Remember to breathe steadily throughout the exercises and engage your abdominal muscles to maximize the activation of your core. It’s important to start with a moderate intensity and gradually increase the difficulty as your muscles get stronger.

In short, a strong core helps us move and perform daily tasks with ease and efficiency. It also helps prevent injuries by providing stability and support to the spine and upper body. Additionally, strong core muscles can improve posture, increase athletic performance, and enhance the overall quality of life.

If you need any help to improve your core, please dont hesitate to contact us.

Shoulder Stability in Overhead Sports

Posted on February 7th, 2023 by Andries

Shoulder stability and mobility should have a spot in any well thought-out training program for any athlete. Stability and mobility will help with soft tissue health, as well as allow an athlete to perform at his/her highest potential. Good mobility in the shoulder, thoracic and cervical spine can have a positive impact on athletic performance and career longevity. Poor stability and mobility in these areas can lead to compensatory patterns and results in decreased performance and increase risk of injury.

The shoulder is one of the most complex parts the body. The shoulder is a “ball and socket” joint with the socket portion being shallow and therefore providing very little stability via the bony anatomy. As a result, you have to rely on other structures to keep your arm securely inside the shoulder blade. During arm movement the stabilization process is much more complex and requires the four muscles of your rotator cuff to fire to maintain proper positioning of your shoulder joint.

The action of lifting your arm up above your head requires movement from both your shoulder blade and your arm in order to reach your full range of motion. For this movement to be performed correctly, it requires the proper muscle firing patterns in the shoulder complex. Athletes tend to forget about the small stabilizing muscles of the rotator cuff during their workouts and instead focus on the larger muscle groups. These big muscle groups, especially the “pushing” muscles which are used frequently in sports, can become overdeveloped in comparison to the small stabilizing muscles and result in injuries from this muscle imbalance. One of the most common issues from a muscle imbalance like this is that the small rotator cuff cannot compete with the larger muscles and is unable to perform its job of providing small rotational movements to the ball part of the joint to prevent it from hitting into the socket during arm movements.

It is important to remember that the rotator cuff is not only firing during athletic activities, it is also responsible for proper positioning of your arm and shoulder blade while you sit with good posture. Increasing the endurance of the rotator cuff will assist in maintaining the integrity of the muscles throughout the season of an overhead athlete. This is why it is important to remember that overhead sports require full kinetic-chain movements for maximum power. It is vital to keep the core and hips strong and mobile as well in order to decrease the stress placed across the shoulder during the throwing or shooting motion.

A lack of overhead mobility could be caused by:

A lack of thoracic mobility
A lack of mobility in the shoulder joint

Results of a lack Shoulder stability:

A lack of shoulder overhead mobility, can cause compensations in your lifting or throwing technique, which could cause injury or place strain on other muscle groups. Additionally, a lack of overhead shoulder mobility can contribute to pain in the neck or shoulder.

To improve your shoulder stability, strength, and power, contact us and book an appointment so we can assist you in playing your best sports.

Eccentric Exercises

Posted on November 22nd, 2022 by Andries Lodder

Eccentric exercise is the motion of the active muscle while it’s lengthening during a load. It focuses on slowing down the elongation of the muscle process in order to challenge the muscles, which can lead to stronger muscles, faster muscle repair and increasing metabolic rate. Eccentric movement provides a braking mechanism for muscle and tendon groups that are experiencing concentric movement to protect joints from damage as the contraction is released.

Your muscles have tension producing tissue comprising small contractile units referred to as sarcomeres that each contain a thick (myosin) and thin (actin) myofilament that overlap to format a cross-bridge bond. Eccentric actions place a stretch on the sarcomeres to the point where the myofilaments may experience strain, otherwise known as exercise induced delayed onset muscle soreness (DOMS). This will occur with a quick overload or unaccustomed exercises.

Why should we train our muscles with Eccentric exercise?

Yield more Muscle Growth Per Rep

Eccentric exercises stress the more difficult part of a movement and therefore do more micro-damage to whatever muscle group you’re working. This will improve the size and quality of your tissue. Therefore, this results in a faster rate of muscle and strength growth.

Eccentric Exercises Increase Flexibility

Lasting changes in mobility require not just the stretching of the muscles and connective tissues as the improvements in range of motion (ROM) seen tend to be short lasting. In order to create long lasting effects, we must move our bodies through the new-found ROM and add load through it. Movement creates neuromuscular activations of the stretched muscles, which essentially teaches our bodies how to use that ROM. Greater loads generate greater neuromuscular activation, and is necessary in being able to keep this change in ROM. Eccentric overload exercises create muscular stretch and high amounts of activation, which both contribute to lasting changes in mobility. Evidently, it leads to sarcomerogenisis (the generation of new sarcomers – muscle cells), which lengthens the muscle itself. Therefore, your flexibility will be increased.

Eccentric Exercise Lowers Injury Risk and Aids Prevention

Eccentric exercises have been shown to help build incredible strength and decrease risk of injuries. There are a couple of reasons why. First, eccentrics make you use muscle over momentum. And second, they help build your connective tissue.

Eccentric Training Enhances Overall Better Performance

Data reported by several studies suggests that stretch combined with overloading, as in eccentric contractions, is the most effective stimulus for promoting muscle growth and enhancing the neural drive to muscle. These neurological improvements, along with the changes in the elastic properties of the musculotendinous unit, contribute to the increase in speed, power, strength, and agility.

To improve your performance, contact us and book your assessment!

Balance and Stability in Sports

Posted on October 24th, 2022 by Andries Lodder

Balance and stability in sport, and everyday life, is essential to ones performances and well-being. Balance is our ability to keep our centre of mass within the limits of our base of support, whether this is static or dynamic. It is responsible for keeping us upright whether standing still or moving. Stability is the ability to control forces, which may be unbalanced, in order to remain balanced.

These principles are important for almost all sporting movements whether it is kicking, throwing, using a racquet, running or even during a golf swing. If we have a stable base, we can produce more force, more efficiently and effectively. The more stable the base of the movement, the more force we can generate off this base. Generally more force means better performance. Having a more stable base of movement also means less force is ‘lost’ in the kinetic chain.

From an injury prevention perspective, it is simple, the more stable we are, the less prone we are to injury. For example, instability in the hips, often called a ‘trendelenberg sign’ changes the biomechanics of almost the whole body. It predisposes someone to: lower back pain, gluteal tendinopathy, trochanteric bursitis, ITB syndrome, patella-femoral pain syndrome, shin splints, tibialis posterior tendinopathy, plantar fasciopathy, among other conditions. The more stable the base of our movement, the more we can control the force throughout our body.

In older indviduals, who may or may not participate in sports as well, balance and stability is key to reducing your ‘fall risk’. As we get older, and our bones become more brittle, the risk of one falling is higher, and rate of breaking bones is significantly increased. Research shows that improving your balance and core stability allows one to live a healthier, safer life and complete their regular daily activities with less worry, and less risk of falling and getting injured.

For both athletes and more sedentary individuals, balance and stability can be trained using equipment such as airex mats, bosu balls, and doing specific movements unilaterally. Core stability is best trained with other movements, not simply doing crunches and planks for extended periods of time. It is vital to train along the kinetic chains on one’s body.

For an individualized exercise programme catered to your own needs, contact us and book an appointment!