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Recovery from the soccer season: Signs you may need Physiotherapy
With the soccer season well and truly over, many players cast their body woe’s aside, pledging to pick them up again before next season. Learn why NOW is the best time to fix those last season injuries and ensure they don’t come back to haunt you in 2019!
By now most of your bruises, aches and pains should have subsided! Any acute swelling should have gone down and what you might be left with is a body that’s feeling reasonably good in comparison to the post game soreness of the last few months. However, that little niggle on your ankle, the pinch in your groin and the ache in your lower back are signs that your body hasn’t fully recovered and rather than waiting for those compensations to rear their ugly heads next year, why not get on top of them now!
Physiotherapist – Lana Johnson, explains why “the off seasons is often a time when players don’t think too much about training, but it is in fact THE BEST time for injury rehabilitation and skill improvement!” By addressing any weakness in the biomechanical chain and the necessary compensation you developed to get you through the semi’s, you can ensure that next season your back on the field for longer, performing to your best!
The reason being, during the playing season, there is little room for technique correction, unloading and skill enhancement. This is because so much time is taken up by conditioning, team skill set’s, game day and recovery. The off season is the perfect time for picking apart your weaknesses and zeroing in on them to ensure your core strength is where it needs to be, your hamstrings are as mobile as they need to be and your ankle stability is on point!
Lana suggests the following exercises which she finds of benefit for many top soccer players in the down season, to ensure their game day ready when the next season rolls around!
- 1) Core Stability: it’s been a big buzz focus for the past few years, and for good reason. Soccer requires a lot of direction change under high speeds and all that agility comes at a necessary price. Good core control is essential on the field, and unfortunately is often over looked in a typical mid-season program. I find these following exercises great additions to your off-season protocol for reducing the risk of spine, pelvis and groin related injuries.
- a. Bridging: http://www.movebeautiful.com/topic/bridging/
- b. Side to Side: http://www.movebeautiful.com/topic/side-side-feet-off-floor/ :
- c. Femur Arcs: http://www.movebeautiful.com/topic/femur-arcs-2/
- 2) Hip Dissociation: all that kicking required can mean soccer players are able to dissociate their hips from their pelvis at high speeds and under high loads. We often see this element of training ignored in mid-season training programs which are heavily focussed on fitness and ball skills. The following exercises are a must in the off seasons to continue to ensure players are able to dissociate their hip mobility from their pelvis stability and ensure a great kicking game.
- a. Bent Knee Fall Out: http://www.movebeautiful.com/topic/bent-knee-fall-2/
- b. Arabesque: http://www.movebeautiful.com/topic/arabesque-2/
- 3) Lower Limb Strength and Agility: we all know soccer isn’t gentle on the lower limbs, ankles and knees in particular. While strength is an important requirement, the agility that is required of the feet, ankles, knees and hips in soccer is almost unparalleled. These exercises will keep you strong in the off season while ensuring your agility is not lost from too much concentric loading.
- a. Bulgarian Lunges: http://www.movebeautiful.com/topic/bulgarian-lunge/
- b. Split Squats: http://www.movebeautiful.com/topic/squats-and-split-squats/
If you have a niggle that hasn’t resolved by now it may well be worth while seeking out the advice of a Physiotherapist to determine if there is any lasting damage or biomechanical abnormalities they can be improved before next season! After all prevention, as always, is better than cure!
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Movement is part of life, some would argue it's the essence of life, after all if your not moving, your dying! So why do so many people put up with less than optimal movement? Is it because they don't want good movement, or is it simply that they don't understand what opportunities good movement can bring them?
Since the early days, or our ancestors have been moving, whether it be across the planes to spear a predator, or high up in the tree's to escape our enemies, movement has always been an essential part of our lives. So when did we start becoming less 'Tarzan' and more 'Mr Bean'? When did sitting become more about the chair and less about cross legged on the floor, when did running become all about treadmills and shoe stability and less about open planes and freedom?
As a Physiotherapist and Pilates instructor I am obviously biased when it comes to movement but for good reasons. I can vouch for the fact that of my clients, the percentage of those who practice good movement are the same percentage who are fulfilled and enjoy their lives and all the opportunities they hold. It never ceases to amaze me how the small percentage of client I see on a weekly basis who don't want to put the time and effort into creating good movement patterns are the same clients who come back injury after injury and for what? I can get them out of trouble in the short term, give them temporary relief, but it is only temporary, until the next poor movement patterns creates the next injury, stress or strain and the cycle begins all over.
Why are some people just not committed to developing beautiful movement, while for others it seems almost a birth right? Does it have to do with up bringing, the sports they played as a kid, the importance their family put on movement and body awareness, the skills they picked up along the way? Or is it like many other things in life, to do with the determination they put into it, after all when it comes to your body, you truely do get out what you put it!
Whatever the reasons, one thing is for sure, for those of us who live in a beautiful movement world, the future looks bright, and although we may never be perfect and always striving for more flexibility, more control, more strength ... we are living with the joy that is our body, and for that, we are always grateful!
All the physiotherapists at BPS Tensegrity are trained in ConnectTherapy. This is an innovative way to look at injuries, not only by treating the symptoms and area causing pain, but also by having a holistic view of the person. The goal is to determine the source of the issue and treat the body as a whole.
How does it work?
The ConnectTherapy follows three simple rehabilitation steps during your therapist will:
- Identify the driver, or main source at the origin of pain or discomfort
- Develop a treatment and exercise plan to help your brain develop new strategies and acquire new movement patterns
- Teach your body to maintain these new patterns so they become your natural way of moving
The added benefits of Pilates
Did you know that combined with Clinical Pilates, especially during the third phase, the treatment results will significantly improve?
The Pilates method is based on a whole body workout. Rather than working out on one specific area at a time, Pilates focuses on improving overall body awareness, flexibility and strength.
Our Pilates programs are based on 6 main principles:
- Breathing to release and facilitate movement
- Spinal articulation notably to avoid compensatory patterns
- Axial elongation and core control to free movements and stabilise the body
- Organisation of head, neck and shoulders, to relieve the tension these areas are put under
- Weight bearing and alignment of the extremities to optimise movement
- Movement integration to bring all principles together in more complex movement patterns
The versatility and variety of Pilates’ exercises will help the client retrain his body, built new and long lasting movement patterns. This will not only prevent injuries from coming back but also improve performances.
Our clients journey does not always start with physiotherapy. Some are referred by one of our Pilates instructors to a Physiotherapist. Experiencing the ConnecTherapy can truly help releasing area of tensions and get an even better understanding of what could be impairing their quality of movement and general wellbeing.
The best combination ever
Physiotherapy and Pilates work hand in hand, bouncing from each other and assisting patient in their progress. At BPS, Physiotherapists and Pilates instructors collaborate to offer our clients a tailored program to reach their goals, optimise their recovery and provide the best outcome in the long run.
Start your journey with us today and experience the ConnectTherapy difference.
How is your Golf Swing? If your anything like our local pro's, it's an ongoing skills that can take years to perfect and finesse and you never really stop learning. Did you know, the biggest movement in your golf swing happens in the rotational plane, however the majority of us with our sedentary desk lives have very limited rotation (and no it doesn't just suddenly appear once you hit the green). Improving your rotation just a fraction can lead to dramatic improvements on the golf course.
How does Pilates help your Golf Swing?
So, we wanted to fill all you golfing enthusiast in on a secret weapon that you may very well be missing out on, yep you guessed it, Pilates! A few months ago I decided to do some specific research to help one of my clients to improve her golf swing and technique through Pilates. I quickly realized that golf is such a complicated sport!! After struggling between Youtube videos and articles from all sorts of websites, I decided to contact my client’s golf coach Barry Bent from Woolooware Golf Club… I couldn’t have taken a better decision! Combining Barry’s exceptional experience in the golf world with my technical support from a physio and Pilates point of view, we have developed a great Pilates program specific for golf lovers.
Considering the crucial importance of the spine rotation during the golf swing, Pilates can be extremely effective to strengthen the transverse abdominis (lower tummy muscle), responsible to give you the stability, but also your obliques, responsible for the actual rotational component. By starting in a “non-familiar” environment, that means in a position that is different from your golf swing (e.g. lying on your back or seated on the mat), at BPS we can help your mind and body to develop more efficient rotation strategies, isolating specific muscles through specific verbal and tactile cueing. Once you mastered these new movement strategies, we then transfer them to a more “familiar” environment, or rather a position that is more similar to your golf swing, so your brain can strengthen the new strategy, therefore, with practice and repetition, improve the performance. A great progression to work on your spine rotation would be to start with oblique chest lifts lying on the mat, progress with crisscross, then move into a seated half roll down with the twist, and finish with spinal rotation in golf stance.
Hip disassociation and lumbo-pelvic stability
When I first approached to golf I thought “Great, pelvis stays still and spine rotates over the pelvis”, but I quickly realized that it’s not! During your golf swing, your pelvis is actually moving in such a complex way to allow the forces to be efficiently transmitted to the club and then to the ball. Through the expert guidance of your Pilates instructor, at BPS you will learn how to disassociate your hips from your pelvis but at the same time how to stabilize your hips to avoid injuries on your lower back, SIJs or hips. The ultimate goal is to create a stable base of support, with an equally flexible and strong structure on top of it. And here comes the term Tensegrity, a concept of muscular-skeletal relationships based on the work of architect Buckminster Fuller. It refers to the forces of tension (provided by muscles, tendons, ligaments, and fascia) pulling on structure (bones and joints) that help keep the body both stable and efficient in mass and movement. Stability and efficiency, essential tools in almost all sports!
As part of our BPS mission, we use our knowledge and expertise to provide a clear, individualized and functional program to our customers, that encourage them to achieve their goals.
If you are interested in knowing more about how Pilates can help you improving your golf technique, don’t hesitate to call our studio 85441757 or email us for any enquires at email@example.com. Alternatively, book your initial consultation online now!
... 'you're not like normal Physios!' - says every BPS Tensegrity client!
At BPS, we continually strive to be different from just your everyday Physiotherapy practice, it’s one of the reasons why we achieve such amazing results for our clients!
While in conversation with a client regarding why our practice is so unique, she felt the need to say that we just aren’t “normal” physio’s, and that our method of treatment is significantly different and superior from what she has experienced in her past. This got me thinking, and inspired me to want to explain to YOU why we’re different here at BPS, and why so often our clients want to spread the word!
What we do
Experienced low back pain? Did your previous physio give you a massage on the back followed by a basic exercise before your session ended? Maybe he did a few “cracks” on your spine before telling you to rest for a few days? These forms of treatment may provide initial relief for a few days, but 9 times out of 10 the same ache will return and long-term relief rarely achieved.
So what’s all this talk about ConnecTherapy you may ask? This is a treatment model that flips traditional physiotherapy on its head. It does not simply treat where you are experiencing pain, but investigates the underlying cause of your symptoms. It employs a clear and logical method of assessment, clinical reasoning, and treatment that is used to improve your disability and pain by determining the root cause of your problem. This allows our highly skilled physiotherapists to treat the whole person and provide great results that not only relieves your pain, but also get you on the path to long-term relief through optimal movement.
Why we do it
ConnectTherapy has revolutionized physiotherapy. Think of your own body as one integral unit with many “cogs” and “gears”. If an area of your body is not moving the way it was designed, it can dictate the rest of the body’s movement patterns – what we like to call your “driver”. The end result is a particular structure in your body that is loaded in a way that does allow optimal movement as it should, leading to symptoms and pain. ConnectTherapy targets the driver, and allows that body part to move in the way it was designed to – pain free!
ConnectTherapy – the trump card
What you must consider is the location of your driver may not be where you are experiencing pain – this is what sets BPS apart from traditional or conventional physiotherapy! For example, say you have always liked to run but for the past few months you have had to reduce or stop running because you develop knee pain that becomes so debilitating to the point that you have to stop! This knee pain may be driven by your pelvic alignment. If your pelvis is not allowed to move in the correct biomechanics for running, then the end result means incorrect or extra loading on the structures in your knee. So although you have knee pain, it’s your pelvis that needs attention!!
Another example may be having shoulder pain when you’re playing a backhand in tennis. This may be driven by your rib cage, which is not allowing your thorax to rotate through your backhand stroke, resulting in increased load on your shoulder, as it needs to provide the extra power to hit the ball and follow through.
These drivers all have a specific correction and release techniques that our physiotherapists employ to determine that it is the root cause of your sub-optimal movement patterns.
Rehabilitation – A 3-step treatment
Put simply, there are three core steps to your rehabilitation with ConnectTherapy:
- Identifying your driver – which will predominantly be in your first session
- Correcting your driver, and commence training new movement patterns and strategies developed by your brain’s neural pathways.
- Learning to maintain the new movement patterns independently so they become automatic – like rebooting a computer!
Get in contact with us here at BPS and let our physiotherapists assess you and take your first steps to permanently relieving your symptoms!
At BPS we often get asked "what is the difference between a Sports Physiotherapist and a regular Physiotherapist" and our answer is always the same. You can think of a Sports Physiotherapist like a specialist in, yep you guessed it, sports! While this may seem obvious, it is important to really understand how this small difference affects you, the client and the outcomes you will get!
A Sports Physiotherapist will have a clear understanding about the steps needed for you to perform at your best on the field, in the pool or on stage. They not only understand what is required of your muscles, bones, ligaments and other body structures, as a regular Physiotherapist does, but they are also experts in knowing when it is time for you to increase your training load, how to taper for game day and how optimise your biomechanics for the best results.
Think of it the way, there are huge variety of lawyers, sure they all have a law degree, but would you go to a property lawyer for a family law matter? No, you would choose the lawyer that specialises in your particular matter, to ensure you get the best result. The same is true with a Sports Physiotherapist. By seeking out the Physio who best understands your sport, you are ensuring that you get the fastest results with as little effort because they know what to expect, they can see the road ahead and can get you there safe and sound.
How do I find a great Sports Physiotherapist?
There are 5 simple checks you should make before you choose your Sports Physiotherapist;
- Do they play or are they involved in your particular sport? This seems obvious, but is often over looked! A great Sports Physiotherapist will have a love of your sport. They will live and breathe it as much as you and when you ask them about their time trials, favourite club or best warm up stretch, they will be able to answer you with the same spark in their eye that you have! Check out the BPS Sports Physio team here to see who fits your needs!
- Who do they treat in that sport? Great Sports Physiotherapists leave a trial. Meaning that they should have success stories of how they have helped other athletes in your sport overcome similar injuries or struggles in the past! After all, that is what they are good at!
- Personality! This might initially seem irrelevant, but trust us when we say, personality is everything. If you don't gel with your Physio, your treatment progression is going to be laboured and a generally unpleasant experience for both parties involved. Make sure you and your Physio see eye to eye, sure they need to have the skills to back up your friendship, but don't underestimate the power of personality to keep you motivated and on track to achieving your goals.
- Proximity- Like personality, this is another important factors. If your choose Sports Physio isn't in close proximity to you, easy to get to and convenient, then you can bet your bottom dollar making and getting to your sessions together is going to be a pain. You know what they say, the enemy of success is complexity. If its hard to get to your sessions, your going to be less likely follow through with your treatment plan!
- Mentors - Finally, the most important piece, who are THEIR mentors! That's right, you want to know who they are going to with the tough questions. After all, no one is expected to know everything, but you want to be sure they have a team of people around them who can answer the hard questions and can help out in a time of need! You can tell a lot about a person by who they get their advice from!
It never ceases to surprise me how many people are unaware of the benefits of seeing a Physiotherapist. Moving well is not just important for sport, moving well is a part of life, & unfortunately 'it's not a birth right'.
In my opinion a great Physiotherapist is two things;
- Physiotherapist Role 1: your trusted advisor for all things injury and body related
- Physiotherapist Role 2: your master teachers, ensuring you not only understand but truely embody how to move well
Gone are the days of ice packs, heat packs, electrical stimulation and a pat on the back. The Physiotherapist of the future are passionate about accelerating healing, teaching phenomenal movement and ensuring injuries are not only dealt with but also prevented!
So the question still stands then, 'when might it be a good idea to see a Physiotherapist?' and the answer is simple, when ever you fell like your not moving at your best! What ever that means for you.
- Your run is not as light as it used to be
- Your pelvic floor is not as connected as it once was
- Your back is stiff in the morning
- You get head aches after sitting at your desk for too long
Or one of any multitude of other movement discomforts. If your body is not performing as you wish it to, then a Physiotherapist is quiet often the secret weapon you need to get back to the movement potential every body holds.
How do i know if my Physiotherapist is right for me?
Not all Physio's are the same, just as there are good and not so good restaurants, there are good ... and GREAT Physiotherapists. At BPS we understand this difference and we believe everybody has the right to outstanding Physiotherapy so we created this quick check list to help you identify if your Physio is working for you.
- You understand the problem. All to often we hear our clients saying "no one ever explained that to me before!" and unfortunately it's to true. If your Physiotherapist hasn't explained to you WHAT is causing the problem your experiencing it is often because they really don't know. I don't know about you, but when it comes to my body, I want to know what is going on, not leave it up to trial and error!
- You know what needs to be done to fix it! Once you know the what is causing the symptoms you need a clear map, a clear action plan stepping out what needs to be done to get you to you goals. If your Physiotherapist hasn't given you this, ask them for it. After all if your don't know the road map how are you supposed to follow it!
- You feel understood. This is a hugely important and often overlooked aspect of working with your physio. After all they are your trusted advisor for all things body and movement related, and if you don't feel like the relationship you have is built on understanding and trust then, I don't know how you feel, but for me that's not a trusted advisor.
- You can see results. The most important litmus test, are you getting results. If you are truely following the plan then you should be getting outstanding results. If your not, it may be time to ask yourself, is my Physiotherapist really right for me?
Half way through my yoga teachers training course with HYA Yoga, I’m so excited that I want to share my amazing experience with you in a blog article.
As a Physiotherapist, Pilates Instructor and Massage Therapist, even though I strongly believe we never stop learning, I feel pretty confident with the ‘physical part’ of the human being, working with touch therapy and quality movement to help people improving their life from different points of view. However this year I have suddenly realized I needed/wanted to know more about the whole universe that’s behind the physical body! And why not starting with a yoga course?
I’ve been practicing yoga for about two years but never really went into the philosophy that’s at the base of this deep and positive ‘spiritual discipline’ (the actual meaning of the word ‘yoga’). And as soon as I started to learn more about it through the help of my yoga teachers and mentors Zhenya Gerson first, and then Janine Leagh and Chris Alleaume, I discovered this fascinating, unique and simply beautiful path that will ultimately lead to self-transformation. During my training course I’m realizing how well yoga can help me to connect mind and body. Trough yoga poses (some of them even very challenging) I get stronger and more flexible in my body, but also in my mind, learning to stay focused and present, but also to let go of any thoughts that don’t help me becoming the person I want to be. It’s that constant balance between ‘never give up, always give 100%, always BE 100%’ (the yoga concept of ‘abhyasa’) and be able to ‘let go, breathe out, relax’ (the concept of ‘vairagya’) that I find so challenging but also so important for my yoga practice, but also for my life in general, both personal and professional. During this journey I’m founding that yoga is about self-observation and self-discover, and the more I become mindful of what is happening within my own body-mind, as well as the interactions with the world, the more I can, with discipline and a positive state of mind, understand it, accept it and maybe be able to deeply reshaping it.
Certainly this path won’t be easy as it takes a lot of strength to dig into deep sensations, feelings, thoughts, volitions, but I think the enlightenment that’s at the end of the journey, it’s definitely worth the challenge! I’m very excited for the months coming ahead and I will definitely keep you posted on my personal yoga journey!
Meanwhile, if you want to start knowing more about yoga, BPS offers a great open class with Nina Taumberger on Wednesday night at 7.30 pm at the Caringbah practice! Book online here or call 85441757 to reserve your spot.
Back pain is an increasingly 'common' symptom in a wide variety of the populations. From adults to kids, male to female, active to sedentary it seems this insidious and costly symptom is increasingly creeping into our daily lives and very few people actually know what to do to get rid of it!
Rest & Panadol for Back Pain?
Back pain has long been treated with 'rest and panadol' by our friendly GP, however many people who have tried this approach will tell you, it is not all that effective and certainly in the long run it does nothing to prevent the pain returning often with vengeance!
At the other end of the spectrum is the surgical approach which, worryingly, is increasing at an alarming rate. While both these options have their merits in certain subsections of the population, the best cure (and yes I mean real cure) is to improve the quality of the structures which are causing the pain in the first place. That's right, I mean fix the problem from the source!
The frustrating part for many back pain suffers is the frequency and unpredictability of when their next episode will occur. The continual increase in frequency and severity after someone has their first back pain episode is commonly due to the adaptive behaviours they begin to adopt. By starting to worry about when and how they might 'injure' their back again, they often subconsciously make choices which eliminate certain movements and activities from their lives. The negative impact of this is that by reducing the frequency and variability of their movement's they are actually increasingly the likelihood of re-injury and the back pain cycle carries on.
Alleviating Back Pain
The only true way to stop back pain from coming back is to work at improving it. Work on your movement patterns, understand your pain generating structures, your weaknesses and your strengths and then get to work on optimising them! It is not the quick fix path, but trust us, it's the path that is proven and long lasting. True resolution of your symptoms and the return of the freedom to your life!