This week, Physio Plus Whitsunday Exercise Physiologist extraordinaire Yvette Porter was one of the speakers at an evening designed to empower people with some knowledge and skills in the following catagories:
- Muscles to target for improved posture
- Specific exercises for improved strength of postural support muscles
- Stretches to aide movement and ease of good positions
- Muscle release techniques to reduce resting tightness and pain
- Workstation set up including desk and chair optimisation
The session was received very well by all in attendance and was a great collaboration between Maggie from SparkLIFE, Shelley from Proserpine Massage Clinic and our Yvette from the one and only Physio Plus.
For more information on any of the above topics or if you feel that an appointment with Yvette could aide your strength and function, please feel free to contact [email protected] or book online with Yvette following the links on our home page.
To the Physio Plus Family.
In these currently challenging times we are doing our best to continue to provide the optimal care for everyone.
With recent metro Melbourne changes we are doing the following to comply with directions & maintain the safety of all:
– We are maintaining social distancing by maintaining confined space limits & separating waiting area furniture.
– We are greeting with a smile and a wave rather than shaking hands etc.
– Hand sanitiser and face masks are available on entry. Please ask practitioners to wear a mask/face shield if you feel more comfortable.
– Email and text reminders to all about symptom and health awareness and protecting yourselves and others by not coming to an appointment if you are suffering any symptoms.
– We are constantly cleaning all common surfaces.
– Practitioners are the only ones touching consultation room door handles.
– We are asking patients to swipe/tap their own private health/eftpos cards.
– No pens will be shared. If you are required to fill out a form, you can keep your pen as a momento.
Please let any of us know if there is anything you feel we can do better. We are committed to Covid safe practice. Stay safe and injury free.
TOE RUNNERS Vs HEEL RUNNERS and all things GAIT
Over the last 2 news posts we have talked about stress fractures, what they are and how training volumes can influence these injuries. Another thing that has been circulating in the research is how our running gait impacts the amount of force that our bones absorb during the act of running. The two main findings of the research have been that toe running and a quicker step rate are the most protective factors whilst running.
Toe running and mid foot running have been proven to create less shock for the bones to absorb as your foot hits the ground. This has been particularly studied through the tibia or shin bone. Toe and mid foot running requires more muscle control of the ankle, which reduces impact through the shin bone. Whereas most of the ground force in heel runners is taken through the bones on the lower leg.
Another suggested change to running gait has been to alter cadence which is a runner’s step rate per minute. It has been shown that increasing cadence by taking shorter steps reduces the amount of time spent on one leg and therefor reduces the shock through the shin and shearing forces as weight is transferred from left to right. Changing running pace is made possible in the everyday runner by using audio cues. A quick way to do this is to match your running playlist’s beats per minute to your desired steps per minute and run to the beat!
There is little study that has investigated how effective changing gait can actually be on reducing a runner’s risk to stress fracture. This is largely because stress fractures pose a multifactorial risk profile which is hard to study. There has also been no study looking into whether changing running gait or pace increases the likelihood of soft tissue injury.
Therefore, there is a lot more to learn! So for now, be aware of the factors that impact boney stress, be mindful of running volumes and if you are still experiencing pain whilst running – see your local physio for some advice!
Written by Physio Plus Footscray Physiotherapist, Monique Rowlands.