Recovery in Sport: First cold bath, increasing carbohydrates

This week was a different intensity of sport. I ran a 30 min fitness session, which was followed by drills and then 6 aside game. I went straight to tennis and had easy set of doubles and played single games for about 30minutes.

I ate two additional OTE carbohydrate bars immediately after football and just before tennis. I did not feel so hungry or tired. The football training was not as taxing this week, so this may have made a difference.

I drank Electrolyte during tennis and wore compression garments throughout all sport.

This week I read more on ice baths. The suggested time in the bath is 10 mins at 10-15 degrees. It has been raised that a cold bath may be just as effective.

This week I had a 10 min cold bath after sport. It was freezing getting in but after 3minutes my body adapted to the temperature and it felt nice. I could imagine putting ice in to keep it a little colder. My feet got slightly tingly towards the end of the bath. I actually over stayed in the bath by another 4-5 minutes. When I got out of the bath my legs felt cold, light and semi refreshed. I put my 2XU recovery leggings on until 11am the following morning. My legs felt slightly tired and tight because I played more tennis than normal. But, they did not feel heavy and cumbersome.

It was a good test doing the cold bath. I will try ice in the bath next time. I need to buy a thermometer to test the water temperature.

Our first game of the season is next weekend. In the team there are two injuries. A player strained his calf during training and another has low back pain after 45 minutes of football. I am treating them both and deciding how best to advise them on recovery. Ice baths maybe a good start after the match.

Week 8: TZ1 and subtalar and midfoot joint motion

This week we covered the techniques to mobilise the subtalar joint and mid tarsal joint on the treatment table. These joints were mobilised by understanding how these joints connect and influence each other in weight bearing. These techniques were easy to use, and performed in as close to the normal hip and knee position as possible.

Using techniques on the treatment table fail to include the forces of gravity, ground reaction forces, mass and momentum when in weight bearing positions.  We can use environmental aids and in standing positons to best replicate normal funciton, and then mobilise the joints of the foot.

 

To be able to select the best position to place the body and then drive the body to get the desired chain reaction we can use TRAZMA analysis. In this analysis we look at what the bones are doing and what the relative joint motion will be. This is a key analysis to help confirm the correct drivers and body positions are used to get the desired chain reaction.

 

This week we covered balance and how we can mobilise the joints to get better stability with motion. There are many positions to use to test balance and they all involve movement, instead of standing still on one leg. 

 

We are one week away from Gift Gathering 1. There is a good build up of skill before the gathering. Time to test it out. 

GIFT week 5: Looking at AFS and the Calf complex

GIFT week 5 was a week of further development of what AFS represents and the progression of bone and joint motion to the function of the calf complex. 
 
This week there was a strong emphasis on what makes an AFS exercise an AFS exercise. Specific points were made on drivers,3D motion, unconscious chain reaction, path of least resistance, Authentic movement and uniqueness of environment. I can see each week these concepts are continually emphasised, in various ways, to embed them firmly in our minds. I can see these will create the framework from which we will diagnose, prescribe exercises and tweak exercises. The Litmus test has been described in the DVD series called Chain Reaction. These tests are those points described above.
 
In the webcasts this week the focus was on the calf complex. What it does and how it works econcentrically. The joint motion was described for the transformation zones of gait. The function of the calf muscles were described at the foot, ankle, and knee levels. It was refreshing to get a true functional understanding of the calf complex. It makes sense that muscle does not work in one plane of motion or is purely a concentric or eccentric muscle contraction. 
 
The webcasts further expanded on lunge matrices. This week it was description of how Lunge matrices can be used to enhance balance. The key point is balance needs to be trained dynamically and not statically. It can also be trained in 3 planes of motion. I think clients will enjoy how balance training can be so variable. 
 
Gift is about communication and this week we expanded our sign language learning to include letters  M to R. It is empowering to learn sign language and I hope by week 40 I will be able to sign simple expressions.
 
The learning this week has taken a step up, and is testing our knowledge, to make decisions on what is happening to joint motion with different tweaks and drivers. The knowledge builds.

GIFT training at the Gray Institute: week 4

Week 4 was a week of building on our understanding of what AFS is about and enhancing our understanding of 3 Dimensionality. AFS is more than 3D motion of the body. It is a look at the Mind, body, and spirit as 3D and the Physical, Biological and Behavioural sciences as 3D. When one dimension is changed it will change the other two dimensions. This concept is important when considering not only our own lives but the lives of those we treat e.g. If we alter the body of a client it will also influence the mind and spirit of that person.

This week wanted to build on the introduction to Nomenclature and also the biomechanics of bone and joint motion in the extremeties and the spine. A new concept called”Pivot” was explained and how it can be linked with lunge matrices.

The Foot was discussed in detail and how it functioned in gait. A key point is the Subtalar joint and how it operates as a torque converter i.e. converting frontal plane motion of the calcaneus into transverse plane motion up the chain.

A bit of fun was had with Gary doing a surfin joe talus to remind us of the free Talus and how it goes with the flow.

I think a key analysis skill I have learnt from the learning opportunity and learning about real and relative joint motion is, to look at the motion being performed, see the drivers and how they are influencing the bones of the joint, identify the speed and the direction the bones are moving and then describe the joint motion. I think seeing and feeling what is happening in any situation is realistic.

In the Matters that Matter documents GI highlighted the importance of spending time on what was important and not urgent. Also, true hospitality is when the host becomes the servant and the stranger becomes the guest.

Finally the Transcending truths create an umbrella over all other truths and they are the rule of 3D, everything is driven, every person is unique, create a chain reaction, encourage the transformation of others.

Physical Edge starts training with the Gray Institute

This blog will follow the Journey of Rhys Chong, from Physical Edge, through his 10 month training in GIFT, with Gary Gray and the Gray Institute. GIFT is a course designed to encourage the transformation of others, through unique environments, using drivers to create biomechanical chain reactions. The course will achieve faster and functional results in Physical Therapy.
 
There will be a weekly update for those clinicians or clients interested in following the journey.
 
Week 0-3
 
In the first three weeks of GIFT we were introduced to the concept of Principles, Strategies and Techniques. There was an emphasis on the Scientific truths from Physical Sciences, Biological Sciences and Behavioural Sciences. From these Principles (Truths), Strategies were formed and then Techniques created. 
 
GIFT involved an understanding of the Mind, Body and Spirit. When one was altered, the other two would also be altered. This 3 Dimensional relationship was taken into treatment to create an encouraging transformational environment.
 
We were shown Lunge Matrices (logical 3D sequencing of movements) which opened up the possibility of assessing two sides of the body at once in a weight bearing position. To understand what to was happening at each joint in the body we were taught about bone motion and relative joint motion. 
 
There were some European clinicians on the course, but mainly American clinicians. The team at the Gray Institute pride themselves on giving the best possible course and service. They are all very approachable and easily contacted. They respond to emails quickly. 
 
The training is on webcasts with three trips to the USA to study. The webcasts had issues initially, but now a working with Vimeo.
So far the training is excellent and I look forward to the weekly training which starts each Thursday of the week.

 

Summary of 17 most common injuries related to training in the gym

This series of blogs has been designed to give you information about the 17 most common issues related to training in a gym. Each blog discusses what is commonly seen by trainers and physiotherapists when people train in the gym – and also the importance of having a trainer and physiotherapist working closely together to create a training plan to prevent injury and maximise results.

The synergy of a physiotherapist and trainer working together has huge benefits in terms of continuity of care, injury prevention, and communication between all clinicians and you – the person trying to achieve the goal.

When a physiotherapist and trainer work together injuries can be prevented by early assessment to identify problems which may occur in the training process. The key principle here is prevention of injury rather than healing of injury once it has occurred. The physiotherapist is valuable in his / her knowledge of medicine and musculoskeletal injury, and the trainer is valuable in setting training goals and making sure you are motivated and carry through with your plan.

If you are interested in working with a physiotherapist and a trainer who have spent years refining the process of injury prevention contact us as at mail@physical-edge.com now.

Maximising performance in the off season

In professional sport the ‘off season’ offers an athlete the opportunity to rest, recover and mentally prepare for the following season. In the off season an athlete will do strength training and fitness training so that they are in peak condition when the new season starts. In tennis the fitness and strengthening will carry them through the season, and allows them to focus more on match play and technique.

In the amateur we can see that the off season either never occurs, or that the athlete decides to increase the intensity of their training – and injuries occur. The off season needs to be structured to maximise the benefits for the following season.

The off season also offers an opportunity for injuries to be treated sensibly and for the body to be rested to allow natural healing processes to occur. The powers of rest cannot be underestimated. This will include having plenty of sleep; it will also include having ‘active recovery’ whereby the body continues to exercise, but in a much lower intensity so that injuries can respond to treatment and heal.

Structure your year to peak for your events and also to have an off season. Your physiotherapist and trainer can work closely together to design an off season which will help heal your injuries and also maximise your potential for the following season OR for achieving an extra goal.

Making common sense training goals

Many of us like to set goals which will push us to our limits.  If we want to learn something well, we usually have a teacher or a coach, and this applies to physical training as well.

If you set a goal and along the way you get injured, or you can see that your sport is unsafe because your body cannot cope with the loads exerted on it, then have the common sense to change. The ability to listen to your body can prevent acute and long -term injuries. It is not worth training for weeks or months, to get injured and see your goals slip away.

A physiotherapist and trainer can help you make common sense decisions about your training goals. Both clinicians will listen to what you want to achieve, and assess your body, to decide whether or not your goals are realistic. Choosing the appropriate training goals will make training safe and achievable.

The body is not a machine, it responds to physical stimulus and will adapt over time. Setting goals which are small, on which you can build towards a much bigger goal, is the best way to train. A physiotherapist has knowledge in the areas of pathology, physiology and neurophysiology. A trainer knows how to train to achieve physical goals. Working with a Physiotherapist and Trainer gives you the professional support to choose the training program to best suit your needs.

Make a common sense decision now, before you waste time and money, and suffer injuries. Consult your physiotherapist and trainer as they work with you as you achieve your training goals.

Personal Training Series: “Don’t care, get over the finish line”, can lead to injury

Some athletes are bloody minded and will do anything to win. Some clients only see the goal at the end but don’t think about the process of getting there. In physiotherapy I see many people who have trained incorrectly because they focus only on the event they are racing and not on how to train to get there.

Having a personal trainer and a physiotherapist work with you can vastly improve your chances of reaching your goal, with minimal to no injuries. The training process can be designed specifically for the goal and the exercises required to achieve the goal can be taught correctly.

When designing a training programme there are many variables to consider such as: exercise technique, timing of training, intensity of training, the environment of training, progressions of training, and even what is happening in an individual’s life. Having a team to work with you takes away the need to think. The professionals also have the experience and the knowledge to give you the best training advice.

When working with a physiotherapist and trainer you can contact them at any time. They can talk to you when you get injured, when you have questions about your training, and when you want to know what to do if you get injured. Having this team is like being a professional athlete, and provides the greatest chance of success.

I have seen amateur athletes start training, and progress doing extremely well without any help; then they reach a certain mileage in training and their body starts to break down.  At this point it is too late to change technique and training regime because the race is within a few weeks. Treatment is then about first aid care – doing everything possible to keep that person training despite the risk of increased injury, and the fact that the race is now in jeopardy. There are many emotions which accompany being in a position of unknown at race time. A person with injuries does not know how the body will react during the race; the target or goals in that race no longer apply; and all those weeks / months of training have been put at risk. To cross the finish line is often the goal after an injury has occurred. A plan then needs to be made to race the following year with correct training principles, guided by the personal trainer and physiotherapist.

It helps to get the right advice to train. Speak to your physiotherapist – who works closely with a personal trainer – to create a winning team.