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runningWith many endurance events coming up, it is important to keep an eye out for OVERUSE injuries!

Evin Scanlon, physiotherapist and strength and conditioning coach at Physiologix, has worked extensively with overuse injuries to the lower limb. He has worked in gathering research to the knee, foot and ankle. Here he gives us 10 top tips to avoiding lower limb injuries as you step up your training.

1. Remember you are exposing your body to increase stresses and strains that it may not be accustomed to. Many runners experience injury in their first 8 weeks by doing too much, too fast, too soon. Increase running volume by no more than 10% every 2 weeks

pain in the neckWhiplash is an injury that occurs to the spine, especially the neck, with sudden rapid movement.  This is usually after a car accident, but can occur with collisions in sport or with a blow to the head or body.

Often the pain does not start until a few hours after the incident.  The pain often then continues to escalate over the next few days.  Initially you may experience neck pain and stiffness.  This extends to all the muscles around the neck, often going into the front of the neck and around the throat, as well as the back of the neck.  A bad headache will often set in.  Vision can be affected and people often feel a “bit out if it”.  You may experience pins and needles into the face or arms.  The pain may often be accompanied by nausea.  At all times the injury should be checked medically with your GP or at the hospital.  A decision will then be made as to whether an x-ray or MRI is indicated.  This will check there is no bone damage.

In the first few days good, strong medication will help control the pain and reduce the muscle spasm.  A hot pack is usually best to use, keeping it on as much as you can, as this will help to relax the muscles further.  Gentle pain-free movement will help to keep the joints from stiffening.  Physiotherapy at this time releases tight muscles and mobilises joints to get them moving again.

pike supervised smallPilates is a great way to exercise and care for your body.  It is a fantastic form of exercise when pregnant and in returning to activity following giving birth. 

Women experience a number of changes to their bodies as a natural and normal part of being pregnant.  Exercising while pregnant is a great way of keeping your body strong, and preparing it for the birthing process and recovery.  In the post-partum period, it is a great way to restore the function of the muscles, particularly the stability muscles, which helps ensure a smooth return to activity and prevention of further issues.  Pilates at Physiologix, with our variety of Pilates and gym equipment, offers each client an individualised program that can create a great challenging workout, performed safely. 

When returning to exercise after giving birth it is important to have a postnatal check up with your GP or obstetrician.  Megan, our physiotherapist who is working in the area of Women’s Health, offers a number of services to manage body issues that may arise.  These include review of pelvic floor function, abdominal separation, and any other musculoskeletal conditions.  She can give you advice on the safe, specific and targeted exercises that will help you achieve your goals, whether it’s returning to gentle walking, or getting back to gym classes and running.

As part of our Pilates program each person undertakes an individual assessment, including ultrasound review of the activation of the stability muscles. 

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Physiologix Therapy SolutionsWHERE TO FIND US
(at Gap Health & Racquet Club)
200 Settlement Rd, The Gap