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Sep 14, 2014

Are you 'running into problems'?

Iliotibial band (ITB) Friction syndrome is one of the most common causes of lateral (outside) knee pain that we see, especially in runners. It’s also probably one of the most frustrating problems both for myself and for the patient. It is largely an overuse injury due to the repetitive nature of activities such as running. It often starts out as a little ‘niggle’ however gradually worsens & worsens until it quite literally will stop you in your tracks.

(READ FULL BLOG HERE)

Categories General Issues Knee Tags knee pain ITB running overuse ITB friction syndrome physiotherapy massage exercise

Sep 3, 2014

The importance of 'post race' nutrition

You finally did it….. you are a finisher… you can’t get that shiny medal around your neck fast enough…. and yes you will wear it (along with your race bib) around for the rest of the day, just so everyone knows….. that you did it. (that is totally me)

It’s a pretty good feeling crossing the finish line of a fitness challenge you have spent weeks training for. It’s relief, exhaustion and a whole lot of satisfaction all bundled into one.

You catch your breath, find your feet, collect your thoughts. Now what?

Well for me the first thing on my mind always is FOOD. Post-race nutrition is really important when it comes to how well your body will bounce back. Not only do your muscles need nutrients to help with repair and recovery BUT you sure as hell deserve to reward yourself with a little bit of a feast.

READ FULL BLOG HERE

Looking for some great nutritious food ideas? Check out NOURISHMENT BOWL

Categories Exercise & fitness General Issues Health and Wellbeing Tags food recovery refuel recharge running nutrition nutrients eat

Aug 13, 2014

Dealing with stubborn tendon problems

Treating and managing ‘tendon’ problems one of the most frustrating group of injuries I encounter, mainly because their recovery often has no time frame, it’s never linear, instead they tend to be a 2 steps forward one step back kind of problem. If it’s frustrating for me, I can only imagine how my patients must feel.

Why?

The answer isn’t black & white (it never is in medicine). There are however a few anatomical and physiological factors that can help explain why tendon problems can be stubborn as all hell.

I’ll quickly given you a little anatomical insight as to what a tendon actually is, and no a tendon is not a ligament (I do kind of understand why people get this concept confused). Tendons are thin fibrous bands which connect a muscle to a bone. Their function is to transmit forces, essentially providing stability with no real ‘active’ work. Not all tendons function the same. Some are positional purely assisting with controlling the position of the joint (fingers) while some can actually store energy & work as springs to assist with basic movements of the body such as walking.

Tendon dysfunction is usually a result of overuse due to repetitive stress being placed through one particular area of the body. Common sites include the Achilles, the patella tendon, the rotator cuff, tennis elbow & the hamstring tendon.

READ FULL BLOG HERE

Categories Exercise & fitness General Issues Health and Wellbeing Tags tendonitis tendinosis physiotherapy inflammation overuse pain running degenerative Eastsports Physiotherapy management rest

Aug 5, 2014

Your City 2 Surf 'preparation' guide

Isn’t it so EXCITING that City 2 Surf is only 5 days away!?! It’s easily the best day on Sydney’s fitness calendar & my favourite day of the year to run a muck (literally) in Bondi. For me this day marks the beginning of the end of winter… It’s usually always sunny, people rock bright clothing & some of the most incredible costumes, there is music, people dancing, face paint & people lining the sidewalk cheering the runners on. It’s almost as if for a day everyone in Sydney is one big happy fun fit family!

So many of you have been training for this day, getting up early & braving the cold for early morning running sessions and heartbreak hill sprints. This weekend you get to see all of your hard work pay off & then there is the celebratory breakfast (or brunch) with a few celebratory beverages of course! Nothing says congratulations like a jug of fresh Pimms punch!

When it comes to being prepared, what you do over the next 5 days is almost as important as what you have done for the last 6 weeks. Don’t fall off the wagon in the home straight, just follow these couple of basic tips so you are super super prepared come Sunday.

READ FULL BLOG HERE

Categories Exercise & fitness General Issues Health and Wellbeing Tags running City 2 Surf event race day preparation exercise fitness Sydney Bondi

Jul 2, 2014

Counting down to the City 2 Surf

It’s that time of the year again…. The foot race that stops a nation…and by nation I mean thousands and thousands of Sydneysiders.

It’s one of the most renowned fitness events on the running calendar, boasting 14 grueling km through the winding hills of the Sydney’s eastern suburbs. It also just happens to be one of my favourite days of the year. Over the past few years I traded in my running shoes for blue body paint and a smurf outfit, choosing to cheer people from the sidelines with beverage in hand rather than actually run the race. This year however, I’ve signed up to the pain train.

For many preparation for the big day is well and truly underway; for those of you a little more like me plans to prepare are in place but the actual act of it hasn’t quite started yet. Don’t stress, yesterday marked 6 weeks till the run and that is more than enough time to get some miles in those legs and make sure you are more than ready on race day.

READ FULL BLOG HERE

Categories Exercise & fitness General Issues Health and Wellbeing Tags running City 2 Surf exercise training fitness race day

Apr 7, 2014

5 of the best workouts to get your ticker going

Are you sick of spending hours slugging it out at the gym? Feel like  you ‘don’t have time’ to workout effectively? Would you like to burn some serious calories in just 30 minutes?

Yes all of the above is possible. In fact its proven to be better for you to perform shorter workouts at a higher intensity. Imagine if you could squeeze a killer workout into your lunch break so you could be home every night to tuck your kids into bed? That’s some serious brownie points with the wives fellas…

How? Well I’m glad you asked….. Here are 5 of my absolute favourite workouts to get a serious sweat in a short space of time. I’ve mixed it up a little with some weights and cardio ideas for you!

1. STAIRS: One of the easiest and most challenging cardio workouts you can done. This is always a go to for me when I’m traveling… hotels have stairs & lots of them! 30 minutes of solid stair running is a gets the ticker going but also uses all those ‘big muscles’.. think glutes, hamstrings, quads which is a great way to sculpt those pins. Ladies do you want long lean legs?

(Read full post HERE)

Categories Exercise & fitness General Issues Health and Wellbeing Tags workout exercise fitness training running weights gym cardio

Sep 29, 2013

The road to becoming an Iron Man

Imagine the fittest person you know… and by fit I don’t just mean your mate who can run 20km with ease or your boyfriend who squats 100kg.. Now multiply that by 10 and you have Adam Becker. I’m not kidding this guy is on another level of fit. Mentally and physically he is the fittest person I know.

A few weeks ago he asked me if I wanted to do a running session with him. I considered it until I found out it was 100 x 100m efforts on the clock. The other option was 28 x 1km efforts. I’m not sure which is worse all I know was that there was no way I was attempting either session with this crazy kid!

I first met Adam when he playing footy down at East’s Rugby. He is now the manager of Parc Ftness, a small boutique gym chain in Bellevue Hill and Rose Bay, a personal trainer, Cranbrook rowing coach and IRON MAN.

I caught up with him following his first Iron Man in Japan a few weeks ago… (where he came 2nd in his age group I might add) to chat about his training scheduale and how he came to be the fittest human in the eastern suburbs.

(READ FULL INTERVIEW HERE)

 

 

Categories Athlete Interview General Issues Tags Iron Man training exercise running cycling triathlon Adam Becker East's Rugby Parc Fitness physiotherapy EastSports physiotehrapy

Sep 15, 2013

Stairway to heaven... or hell?

Spring is finally here; we have already been blessed with some ripping ‘summer like’ days, the mornings are lighter, the ocean is getting a little warmer (I braved my first swim on the weekend!) and it’s even starting to smell like spring! I LOVE this time of the year!

Naturally spring means it’s time to start thinking about shedding our winter coats (literally) and getting in shape for summer. Ladies that means we need to get out butts moving so we can flaunt our bikini bodies! In my opinion stair running is the perfect workout to get your heart rate up, burn some serious calories, tone up those pins and the best part… that feeling of soreness the next day that reminds you just how hard you worked!!!

The eastern suburbs of Sydney is packed full of great sets of stairs that are a challenge for even the fittest of the fit… Supersize your workout this week and give some of my favorite sets of stairs a whirl.

Cooper Park: Located in Cooper Park at the top of Bellevue Road in Bellevue Hill these are a great little set of stairs to knock over a great workout. It’s not the longest flight of stairs you have ever seen but they are short, steep and your quads will be well and truly burning by the time you get to the top.

(READ FULL LIST HERE)

Categories General Issues Health and Wellbeing New Category Tags stairs cardio workout running Coogee Stairs Cranbrook Stairs exercise health

Aug 13, 2013

5 ways to give your sore, aching muscles some TLC

Were you one of the 85,000 Sydney siders that took to the streets yesterday to participate in one of our nation’s most famous foot races?

A windey, up and down 14km track from leafy green Hyde Park to picturesque Bondi Beach. We were blessed with a delightfully sunny winters day.. From the pro’s to the novice runner; there were superhero’s; fairies; mums and bubs; and an unusual abundance of the latest it garment the ‘onsie’! It’s one of those days where just about anything goes, and most defiantly the only day of the year topless smurfs are allowed to run a muck in Bondi’s best pub the Beach Road Hotel!

So you finished the race and of course immediately, in true City 2 Surf tradition, headed straight for the nearest watering hole… and no I’m not referring to the sandy shorelines but rather the closest pub serving ice cold beer! Re-hydration is the key to recovery right?

A lot of the time muscle soreness following exercise that you are not usually accustomed too simply requires time. Unfortunately boy and girls this post exercise soreness tends to be worst 48 hours post exercise so if you are struggling today, don’t expect too feel much better tomorrow…BUT it’s all downhill from there I promise.

Despite feeling a little worse for wear today there are a few little things you can do to give those sore aching limbs some TLC. (READ FULL BLOG HERE)

Categories General Issues Health and Wellbeing Tags City2Surf recovery stretching massage sauna running magnesium

Aug 4, 2013

What is a Morton's Neuroma?

They say doctors make terrible patients… I think physio’s do too and I have several reasons why; firstly we have an inability to take our own advice (most of the time); secondly we usually fail to get treatment on our problem areas because let’s be honest the last thing you want to do at the end of a long days work is have to treat your colleague… and thirdly is the case of too much knowledge being a potentially dangerous thing,. Naturally as humans and also medical practitioners I think we are programmed to think the worst and then work our way backwards.

Recently I was out enjoying a Sunday jog on the famous Bondi to Bronte coastal track when my two middle toes started aching and tingling. I kept running, it got worse, I kept running, by the end my jog was a hobble and surprise surprise for the rest of the day my foot was killing me. By 8pm that night I had convinced myself that I had a stress fracture (always jumping to the worst case scenario) I had visions of a walking boot, no running, no gym....

What is a Morton’s Neuroma? I’m so glad you asked... A neuroma is a growth that arises within the nerve cells. A Morton’s neuroma is the name given to an inflamed nerve between the metatarsals at the ball of the foot. It most commonly occurs between the second and third toe and is caused by irritation and compression of the intermetatarsal nerve. (READ FULL BLOG HERE)

 

Categories General Issues Health and Wellbeing Tags Morton's Neuroma neuroma foot pain toe pain running intermetatarsal nerve

Jun 2, 2013

Abdominal 'Stitch' 101

I was recently at a dinner party with some of my most dear friends… conversation was flowing over red wine and slow cooked lamb (which was unbelievable I might add).  Amongst the gossip, general banter and chat about the budget (NOT who actually talks about that over dinner) we got into a discussion about training for upcoming events such as the city 2 surf, half marathons and general gym sessions… and this question emerged…. What is an abdominal ‘stitch’?

Now I’m a physio and I found myself trying to explain to my friends what it is, however realising it’s actually an unusual phenomenon to explain… So I will attempt to dispense this information (hopefully in a way you can all make sense of) now…

Unfortunately  there is no one definitive explanation for this somewhat frustrating experience that turns your Sunday afternoon sweat session into a stop start stroll that barely gets your ticker going! There are, as always, several proposed and very convincing theories!

An abdominal ‘stitch’ known in the medical world as exercise related transient abdominal pain (ETAP) is the name we give to that sharp, often agonising pain felt just under your rib cage that literally stops you in your tracks (usually during running or high intensity exercise)

READ FULL BLOG HERE

Categories General Issues Tags stitch abdominal pain running exercise runners stitch

May 12, 2013

Are you hilariously under-prepared for Sunday's half marathon?

So you have woken up this morning and realised that YES its less than a week till the Sydney Morning Herald half marathon that you were meant to be training super hard for over the last 3-4 months but with work and the kids and the cold dark mornings your training and preparation has been average to poor…..And now you’re seriously contemplating just pulling the pin and signing up for the next one??

STOP…… DON’T PANIC… This situation CAN be resurrected…… and yes you will be on that start line next Sunday morning!

READ FULL BLOG HERE

Categories General Issues Tags half marathon training race day hydration Sydney Morning Herald preparation running tapering massage

Apr 29, 2013

10 tips to help you tackle your first triathlon

A handful of my nearest and dearest friends are currently in full swing training for the up and coming Byron Bay Triathlon…. for 95% of them this will be their first experience in the weird and wonderful world of triathlon’s. And what a different experience it is… think it’s tough doing a 10km run of a morning? Try that after sitting on a bike for 40-50km, your quads are lactic and your legs feel like lead. It’s most certainly not a sport for the faint hearted!

It’s now four weeks out so obviously all their training programs are in full swing. BUT I thought they could all use a few little handy hints to ensure they are adequately prepared for race day. (READ FULL BLOG)

Categories General Issues Tags triathlon training preparation swimming cycling running tapering race day transition zone

Aug 5, 2012

Inside Lara Tamsett's City 2 Surf preparations and more...

It’s now just under a week until one of the most popular footraces on the planet... City 2 Surf. Last week we caught up with local running talent Lara Tamsett, winner of the 2010 City 2 Surf, to chat about her raceday preparations and what is in store for her over the coming years.

Lara unfortunately had to withdraw from this race last year due to injury. This year she is back, in form and looking to reclaim the title to this prestigious event.

City 2 Surf is only 2 weeks away,  is your training in full swing?

Lara: "It is indeed! City to Surf is a big focus for me this year, so I am training hard for it"

You had a series of injuries last year that forced you out of several events including city to surf. How did you mentally and physically deal with these injuries?

Lara: "Injuries are always tough for a sportsperson, both mentally and physically. Not only is it disappointing to miss out on competitions you had been planning for, but it is also difficult to suddenly stop doing something you love and are use to doing on a daily basis. I dealt with the injury physically by going to the Physio regularly and being religious everyday with my rehab exercises. Most importantly, I completely stopped running for 3 months to ensure I allowed my body to recover and heal properly. Mentally, I distracted myself with different things. I tried new types of exercise to keep my fitness levels up (and also for my mental sanity!), and it was nice to have more time for socialising!"

What's the difference between competing in races such as the City 2 Surf compared with the World Championships?

Lara: "Although World Championship events are more highly regarded in the running world, the City to Surf is a huge event in terms of the publicity and exposure it can generate for you. So in a way (although one is a fun-run), I regard both type of races to be of equal significance"

 In the week leading up to a race how do you prepare?

Lara: "The week before a race I will taper my training. This means doing less kilometres, and I often incorporate a day of complete rest to ensure my legs feel fresh on race day"

Your currently a 10km specialist. Do you see yourself staying with this distance or pursuing the longer distance events?

Lara: "I love the 10km, but I do see myself pursuing the longer events. I believe I will eventually be a marathon runner, but plan to progress slowly over the next few years". 

Long distance running is a gruelling, physically demanding sport. How do you look after the nutrition/health side of your training?

Lara: "I eat pretty healthily, and try to fuel myself with foods that are going to help me get the most out of training. This means lots of fresh fruits and vegetables, and adequate amounts of protein and carbohydrate in every meal. I also snack a lot and incorporate a recovery drink into days when I have a big session. Furthermore, I add to my diet with a number of vitamins, minerals and health supplements"

What food do you like to reward yourself with after a big event or training session?

Lara: "I generally try to put in something that will help me recover from a hard session or race, such as a recovery protein drink, or a good meal high in protein (for example, I love going out for breakfast after training on the weekend, and will get a few eggs and pieces of toast into me). If I feel like rewarding myself with something sweet, it will most likely be gelato from Messina (which I'm obsessed with!)"

When your not training or competing what do you do with yourself?

Lara: "When I'm not training, competing or traveling for running, you'll find me at Uni trying to gradually chip away at my Media and Communication degree. I also spend a lot of time with my family, friends and boyfriend-they are the most important things in my life, so I always make sure I make time for them"

Who is one person in your life that has helped you get where you are today?

Lara: "Oh there are quite a few I could pick from! But I'd have to say my coach, Sean Williams. Without his support and guidance over the last decade, I doubt I would be where I am today"

What are your aspirations for the coming years. Do you see yourself in Rio in 2016?

Lara: "I would love to make Rio in 2016 - this is definitely a big goal for me. Before then, I am also aspiring to make the World Championships in Moscow next year, and the Commonwealth Games in Scotland in 2014"

And lastly what's your one tip for competitors racing in the 2012 Sun Herald City 2 Surf?

Lara: "To make sure you feel in control at half way i.e. after Heartbreak Hill. This means going out conservatively, so as to ensure you have something left in the tank for the second half of he race"

Wishing Lara all the best for next Sunday's big race!

Categories Athlete Interview Tags Lara Tamsett City 2 Surf running exerise racing Sean Wiliams

Jun 24, 2012

Don't let shin splints sideline you...

It’s just over 6 weeks to one of the busiest, most popular running events on the Sydney calendar... City2Surf.. a gruelling 14km run from hyde park through the scenic eastern suburbs to beautiful bondi beach.. seriously what else would you do on a sunny Sunday morning???

So no doubt the training programs are in full swing, my inbox has been inundated with emails in the last week advertising running groups, training programs, get the most out of your city2surf etc etc..

For the experienced regular runner 14k isn’t that big of an ask, but for the amateur this can be a challenge and one definitely requiring a little pre event training..

So rookie runners as you dive into your training the first and most important thing you ensure you do is stay injury free.. that can be easier said that done particularly from this painful little sucker known as shin splints, which is likely to rear its ugly head when your training program undergoes a bit of a shake up.

Source: www.medicinenet.com

This is all you need to know about shin splints.

  • Its an overuse injury usually due to increasing frequency and intensity of workouts too quickly.
  • Caused by repetitive stress and inflammation of the tibialis posterior muscle: this important little muscle runs along the inside of the shin and attaches on the inside of the arch of the foot. It serves to support the arch and stop it from collapsing as you run.
  • In the early stages pain usually lessens as you warm up and you often can complete training.  In severe cases pain will prevent training from taking place altogether!!!
  • Don’t have a ‘no pain no gain’ attitude as this could wind you up with stress fractures... trust me walking boots are not comfortable or fashionable for that matter.
  • Diagnosis can be made though a thorough examination by your physiotherapist. Further imaging can be arranged if required.
  • Certain people are predisposed to developing shin splints. And its often often due to biomechanical insufficiencies in the lower chain (we are talking flat feet, weak pelvic and core stability, tight calves and lack of flexibility in the ankle) Other contributing factors include poor footwear and training loads.
  • Short term pain relief involves use of ice, anti inflammatories, foot taping and relative rest.
  • Change up your workouts : stationary bike, water running and swimming are low impact and allow you to maintain cardiovascular fitness while giving your shins a rest
  • Get a rehab program... certain stretching and strengthening exercises may need to be commenced to ensure shin pain doesn’t re-appear when you get back into training.
  • Ease into running generally when symptoms will allow and gradually increase intensity and frequency over 3 to 6 weeks.

If any of this sounds like you I suggest you re aquaint yourself with your favourite physio... That way you wont be the only sydney sider spectating at this years City2Surf!

Categories Shin Pain Tags Shin splints exercise running city2surf physiotherapist