Written by Jess Campbell
What could be worse than not hitting your goals this 8-week challenge…?
Not hitting them due to an injury you could have prevented!
Recovery is essential to the body’s ability to adapt to higher loads of training. Overload and poor recovery can result in decreased performance, injury and fatigue. Effective recovery can allow greater levels and increased training quality, and therefore enhance performance during classes. After high-intensity short-duration exercise, such as F45 classes, a passive recovery (rest!) is recommended straight after classes rather than an active recovery which is recommended for longer-duration exercise (Brukner & Khan 2017). But still making sure you complete your mobility work afterwards to prevent muscles from tightening up!
Make sure you hold your stretches for at least 30 seconds.
Massage is also a great aid in recovery, with it having effects on blood flow, muscle tissue, decreased muscle soreness and psychological benefits.
Make sure you get enough sleep! Turning up tired to a class is likely to decrease your performance, and not getting enough shut eye can also affect your immune and endocrine (hormonal) system! This can then affect how well you recover and your ability to get fitter.
Recent studies have also shown cold water immersion and hot water immersion post-exercise can benefit your recovery. Hopping in the pool or the ocean if you’re close are great options, otherwise a hot shower or bath will do the job!
Eating well and rehydrating is also incredibly important. All that sweat lost in your class needs to be replaced. Eating enough food to restore fuel levels and protein to help your muscles repair after strength training is important.
Load and Rest
Injuries and fatigue occur when too much load is placed on the body too quickly. That is too many classes that your body is prepared for or going from using the thickest bands for pull-ups possible one day to no bands the following. Make sure when starting the challenge you’re not going from two classes a week straight to five. Build up your load slowly and progressively to allow time for your body to adapt. Allow yourself some lighter days or a day where you go for a recovery walk. Your body will thank you for it at your next class and it can even improve your class performance!
From experience I know how stiff and sore you can feel the day after a tough Saturday Hollywood session or Dockland’s class. Instead of sitting on the couch feeling sorry for yourself, try going for a gentle walk and completing a light stretching session. The increase in blood flow and lengthening of muscles will help that muscle soreness subside.
You are much more vulnerable to injury if you don’t have the flexibility required to meet the demands of HIIT. Stretching and self-release work is important to increase your joint range of movement. Joints don’t like being used at the end of their range, which gets smaller the less flexible you are! Stretching at the start of a class also doesn’t cut it. There is more evidence suggesting that regular stretching outside of and after classes can help with injury prevention.
Yes using that roller on your ITB may be painful, but it's much less painful that an injury!
One of the things I find myself telling clients is ‘technique over weight’ or ‘quality over quantity’. Poor technique is a recipe for injury. Issues usually occur when people start to fatigue and go about an exercise in the easiest way possible. Correct biomechanics are paramount to share the load over your joints and muscles to prevent overloading one area. If you’re worried about your technique make sure you have a chat to your trainer!
Make sure you’re not rounding your back!
If any injuries do pop up ensure you get them assessed by a health professional, such as a physiotherapist, ASAP. Training through pain will generally just make it worse!
You know when you feel that nagging on and off pain, slowly getting worse and worse, irritating you more and more? Maybe you’ve been resting it for weeks or even months, but as soon as you return to your sport or favourite activity, it’s back and just as bad as it was before!
Maybe you have been told you have tendinitis?
If you have, then you have most likely been told to rest it, ice it, stretch it or even take some anti-inflammatories for it too!
Despite trying all of these, your ‘tendinitis’ doesn’t seem to go away......in fact, maybe it’s even starting to get worse?
The problem here is that if your pain is caused by a tendinopathy, then inflammation is rarely present and therefore needs a different course of treatment to get you moving 100% pain free again. What makes things even worse, is that rest and stretching (two treatment options that were previously mentioned) actually make most tendinopathy conditions worse! In addition to this, icing the sore area may feel nice, but that is about all it will do, as it wont help that tendon recover unfortunately.
What has been discovered is that instead of inflammation, the tendon becomes degenerative and cannot handle loads appropriately any more. This seems to create an endless loop where your tendon cannot cope with the same amount of stress placed on it any more, meaning you stop using it as often, which results in a weaker tendon that cannot cope with even less load now!
This then requires surrounding muscles to become overworked and overloaded to compensate and shift the load away from the tendon. You can guess what happens next though... this puts other muscles in a vulnerable state and they soon become overloaded and begin to cause pain themselves. The cycle continues until the body can no longer compensate and you are just left with a bit of a mess!
The takeaway message here is that inflammation must be present and be the limiting factor for your condition to simply be a ‘tendinitis’.
Remember: If it gets better within 3 to 5 days of rest and does not return, it probably was a simple case of inflammation. If your tendon pain does not go away or keeps returning once you resume activity, it is most likely a tendinopathy and requires much more attention!
If you would like more information on tendon pain, get in touch! You can even book an appointment with one of our tendon expert physiotherapists by clicking the button below!
The Geelong captain Joel Selwood has been ruled out for the remainder of the AFL home and away season as he will have surgery on the left ankle he injured on Friday night. Scans confirmed that Selwood suffered a syndesmosis injury in Friday night's 46-point loss to Sydney, and opted for surgery after the club consulted with specialists over the weekend.
Where the most damage most likely occurred however, was in a second incident where Selwood then twisted the same ankle late in the third term as his leg got caught under a Buddy Franklin tackle – this time twisting inwards – which left him hobbling at three-quarter time, and ultimately was kept off the field for the most of the final quarter.
So what is a syndesmosis injury and why does Joel Selwood require surgery?
The most common way the syndesmosis is injured is in a twisting or rotational force to the ankle, and in football or soccer, it commonly occurs when the foot is planted or trapped and the rest of the body or leg is twisted – no surprise here that this is exactly what happens to Selwood in the Buddy Franklin tackle. The ligaments that support the syndesmosis are needed to stabilise it, and it is these ligaments that are stretched or torn when this type of injury occurs. Other factors that can contribute to a syndesmosis injury are previous rolled ankles (maybe that ankle injury from earlier in the match played a role?) or when the ankle is broken.
Why does Joel require surgery (potentially)?
We weren’t fortunate enough to have a look at Joel’s scans or assess him in the rooms on Friday night, so we can not be 100% certain what the reason for surgery is, however here is the main concern with this type of injury, and the potential reason why Joel and Geelong have opted for surgery as his management.
So where to from here?
Normally, a cast or splint may be used post surgery and rehabilitation and return to sport may take 8-12 weeks. Despite having to undergo surgery in the coming days, Geelong says it’s hopeful of seeing Selwood return in the first week of finals, given he will have four weeks to recover due to the post Round 23 bye.
Maybe his injury is not as severe as we have outlined or the surgery chosen will not be this intense and he can begin he recovery straight away? For the good of the game, we hope this is the case - but from Adelaide and Port Adelaide fans perspectives, they are probably hoping he needs a bit of extra time to get over his ankle injury so he doesn’t do any damage to our South Australian teams this September!
If you have used a foam roller before it certainly feels like it's doing, well, something right? But does it actually work...? Will smashing your muscles improve performance or prevent injury...? When it comes to self-myofascial release (SMR), it's important to sort out the facts from the fiction if you want to get the benefits for your body!
#Truth - Foam Rolling Decreases Tightness
Foam rolling works due to one key mechanism of action, neurological tone reduction in the muscle tissue. By adding external pressure and movement back and forth in a regular rhythm through muscle tissue, receptors in the peripheral and central nervous system are stimulated and essentially take the parking brake off those tight and tonic muscle tissues. This results in the feeling of much looser and flexible muscles!
#Myth - Foam Rolling Breaks Up Scar Tissue
First, if a muscle, tendon, or ligament is torn or crushed, the body creates scar tissue to ‘glue’ the torn pieces together. This tissue is anything but soft nor can it be easily manipulated using a SMR tool such as a foam roller. Receiving Deep Tissue Sports massage to break down the scar tissue is the best type of treatment, then we can use SMR tools to prevent any further build up or re-injury.
#Truth - Foam Rolling Increases Range Of Movement (ROM)
By foam rolling and decreasing muscle tightness and tone you're allowing soft tissue to recover and operate correctly again. This will increase your range of motion post workout and allow the body to recover more efficiently.
#Myth - Foam Rolling Prepares The Body For Performance
Foam rolling prior to working out with the hope that it will improve your performance may be a waste of your time. As just mentioned, foam rolling during and post work out however will prove more beneficial to your recovery. It will help stimulate the active muscle pump of the body, clear out inflammation and lymphatic pooling, and tap into the neural recovery system by reducing local tone of the tissues.
Foam rolling can be a great tool to aid recovery when used correctly around training and matches/events. The key is knowing how it will help and in what context to use it! If you are relying on your foam roller to break up scar tissue or improve your performance however, you may need to visit a Remedial Sports Massage Therapist instead!
- Ashlee Rijnbeek :)
Is your child under the age of 16 and complaining of ongoing knee pain? It might be due to a condition called Osgood-Schlatter's!
Osgood-Schlatter’s is a very common cause of knee pain in adolescents while they are growing. The bump just below the kneecap, where the tendon from the kneecap (patella tendon) attaches to the shin (tibia), is called the tibial tuberosity. It is at this point, where the tendon attaches to the bone, that inflammation can occur during growth spurts. This is due to the presence of a growth plate under the tibial tuberosity, where the bone is still growing.
One thing that can contribute to Osgood Schlatter’s is tight quad muscles- the tighter the muscle, the more the tendon is going to pull on the tibial tuberosity. Stretching and using a foam roller are good ways to try and manage this muscle tightness. Another factor that can contribute is flat feet, which occurs when your child doesn’t have a natural arch in their foot. It is also important that the quads muscle doesn’t become weak because of this condition, and so a strengthening program may be needed.
Osgood Schlatter’s usually settles when your child has finished growing and the growth plate has fused together. For girls this can be at the age of 14 years or 16 for boys. So don’t be too worried if the pain is taking a long time to settle! Even though it can take until the end of growing to settle, that doesn’t mean your child has to endure exercising through pain. There are many treatment options that can help manage your child’s symptoms so they can continue playing their sports! Book in with one of our physiotherapists today so that they can set a management plan specific to your child!