Two of our Club physiotherapists, Chrissy Tadros and Karyn Solomon, are based at the Balwyn Sports and Physiotherapy Centre. Every week, they are providing the Club with a physiotherapy tip for our Newsletters, and for this page.
17 August 2015
Random Facts (part 2)
- Compression garments are thought to have a positive effect on circulation, and reducing inflammation and pain post workout.
- Contrast baths (hot/cold) have been found to have no added benefit over ice baths. Ice baths should be ideally used post game as recovery and not after each training session. This is due to some evidence showing a small amount of inflammation (such as post training sessions) can aid repair and recovery of cells.
10 August 2015
The travelling athlete
These days more and more children and adults are travelling to participate in sporting events. It could involve a few hours in a car to an overseas trip on a plane. Here are some recommended guidelines.
- If you are moving into a new time zone gradually move your time clock either forward or back depending on where you are.
- Be as rested as you can before you travel.
- Keep well hydrated with water (not coffee or alcohol)
- Make sensible food choices
- Attempt some low level aerobic exercise on arrival
- Establish your new routine ASAP
3 August 2015
Although the research is still unknown as to when to take anti-inflammatories, it’s thought that for an acute soft tissue injury, wait the first 2-3 days. This is unlike muscle spasm around the spine and structures of the spine in which anti-inflammatories can be beneficial.
27 July 2015
Random facts (part 1)
- Clicking can often be heard around tendons and joints. But don’t be too concerned if there is no pain associated with it.
- Taping should be removed gently to avoid skin trauma. It is best removed when dry, as opposed to wet (such as in the shower) due to the consistency of the adhesive. Rigid tape should be on less than 48 hours and rock/kinesiology tape 3-5 days.
20 July 2015
Cool down post training and games should consist of warm clothes, hydration (preferably water) and food. Stretching can be left 3 hours after activity when muscles start to tighten.
13 July 2015
Update on minimalist running shoes
One study (Squadrone & Gallozzi 2009) indicated that shoes like the Vibram Five Fingers worn by experienced runners did replicate the foot mechanics of barefoot running. However, these data cannot be applied to either inexperienced runners, those not trained to use them or those with foot and ankle issues. Changing runners does not ensure better running biomechanics will follow.
The safest and most important factor is “how you run” not “what you run in”.
- Make a note of how loud you run. Can you quieten your steps to help reduce the risk of injury? Forces through the joints can be lessened by reducing the impact during running.
- Cadence is how many steps per minute you run at. Garmin’s running watches often have this measure. Can you reach above the 180 steps per minute indicated in the research to reduce the risk of injury?
Squadrone & Gallozzi (2009) Biomechanical and physiological comparison of barefoot and two shod conditions in experienced barefoot runners. J Sports Med Phys Fitness. 49: 6-13.
6 July 2015
- Ankle sprains are extremely common especially in sports that involve changing direction. There are numerous studies showing that inadequate rehab following even a “simple tweak” can set you up for further problems. These include repeated ankle injuries leading to ankle instability, and an increased risk of hip and knee problems including the likes of ACL rupture.
Challenge of the week: Proprioception and balance training have been proven to reduce the risk of re-injury after an ankle sprain. Stand on one leg with your eyes closed. You should be able to reach 20 seconds comfortably on each side. Check if there’s a difference between sides.
29 June 2015
A timely reminder to ALL players, that post game you must thoroughly scrub all fresh skin wounds. This includes mild looking “carpet burns”. Scrubbing means that the wound is rubbed until it rebleeds fresh blood. Betadine wipes or antiseptic lotion should then be applied after showering.
Please seek advice from the medical staff at CHC or your GP if you have any concerns.
12 September 2014
- A good pre-season training (intensity and load) has been linked with protecting against hamstring strains. Don’t slack off completely in the off season!
4 September 2014
- One of the most important things to do while injured is maintain your cardiovascular fitness as best as possible- swimming, deep water running, cycling, rower machine. When returning back to sport, fatigue is a risk of injury so make sure you keep up the fitness levels.17 June 2014
- Avoid running on consecutive days to ensure overloading doesn’t occur- it takes 48 hours for the muscles and cells to settle from a bout of exercise.
- Strapping or an ASO ankle brace is a good option if you’ve had multiple ankle sprains but exercises may be needed to improve stability in the long term.
- Any skin wound occurring from a Hockey game MUST be thoroughly cleaned/scrubbed after play to remove all sand particles or contaminated water.
28 August 2014
- Ever wondered why your hip flexors are tight? It has been proven that poor activation of your gluteals leads to over-worked hip flexors. If stretching doesn’t work, then check in with your physio and see if your gluts are contributing to the tightness.
8 August 2014
- Ice baths are still the preferred post game gold standard but, if they are not available, a hot (as hot as possible) and cold (as cold as possible) shower is an option. Repeat cycle 3 times ending with cold cycle.
1 August 2014
- Hamstring soreness lasting longer than 24 hours post game should be checked by the physio
- Injury with swelling + alcohol DO NOT MIX
25 July 2014
Challenge of the week. Can you plank for 5 min?
- Back pain is not to be ignored. Back soreness is a common feeling after a game. Back pain needs attention. An article in a reputable journal called “Spine” 2008 reported that in a group of 353 subjects who became pain free by 6 weeks without exercise intervention had a 33% chance of reoccurrence within a year.
7 July 2014
Challenge of the week. Normative data for 18-39 year olds recommends a minimum of 45 sec standing balance on one leg with eyes open and 10 sec with eyes shut. Test both sides and practice if you can’t do it.
- Keep an eye on calf flexibility. Normal range for knee to wall is your front foot between 6-12 cm from the wall. Check in with the physios if you are less than this or not symmetrical.
30 June 2014
- There is evidence to show that groin soreness precedes groin injury by a week or two. Anyone with groin soreness should be checked by the consulting Tuesday or Thursday Physio in an attempt to avoid time off with injury.
- Sleep is very important for normal muscle repair and healing. Sickness, even just a simple head cold, slows the recovery process increasing your susceptibility to injury.
Challenge of the week. Stand tall on Left leg, place Right leg out behind. Tip forwards to touch Right hand on inner Left ankle, then keep balance as you straighten up again. Repeat x10 per side per leg.
2 June 2014
- Sitting for long periods can tighten your hip flexors and hip joints, so every 30 minutes, get up and briefly break up your position.
- How long have you had your runners? Think about changing at the 800 km mark or if there is noticeable wear.
- If you don’t have access to a gym, consider using a Theraband™ for some form of resistance training.
26 May 2014
- Replenish your body with food and hydration within 20 minutes post bout of exercise.
- Sitting in a slumped position switches off your core muscles - turn them on during the day by improving your posture!
- Stretch those hamstrings! Poor hamstring range + playing hockey = potential back loading