Injury Prevention

Injury Prevention

Michael Tamaddoni –Senior Physiotherapist USA Trained – BS Health Ex Sci, DPT

 

injury prevention zone

 

Your Health Domain is pleased to announce the opening of our new practice located within the The Zone, Fitness First at 94 King Street, Sydney CBD.  We are excited to enter a new facility with a great concept in high intensity, small group fitness training.

The Phsyiotherapists at Your Health Domain Sydney CBD are available in our Pitt Street, Bond Street and King Street locations to assist you in achieving your training goals. With all of the great opportunities of training in different forms, we need to be conscious of making sure that we are doing everything possible to minimize the risk and chance of injury as we push our body to new fitness heights or when starting up a workout routine.  So in this article we will be looking at ways to minimize injury when starting up or resuming a gym based exercise program.

Your Health Domain tips to starting or resuming a gym based exercise program:

  • Have good physical health
  • Know your prior injury history
  • Consult a physician or one of the Your Health Domain’s physiotherpists prior if you have any concerns or medical conditions
  • Set specific, measureable, attainable, and realistic goals eg. weight loss, “tone” muscle, gain muscle mass, prepare for an event like a 5km run.
  • Enjoy the activities that you want to do! (You will be more likely to want to continue your program longer)
  • Find a buddy: provides motivation, support and safety

What are your goals and how do I achieve them?

Chat with a Personal Trainer about what you want to achieve, but here is a general guide:

 

Goal

Type of training

How much?

Weight loss

Cardio exercise

Heart rate 65-75% max, 15-45 mins

Aerobic endurance

Cardio exercise

Heart rate 85% max, 30-90 mins

Tone muscle

Resistance training

3 x 20 high reps, low load

Muscle strength

Resistance training

3 x 8-12 reps, moderate load

Bulk up-build mass

Resistance training

3 x 4-8 reps, high load

 

How often should I train?

  • Start with 2-3 sessions per week, building up to daily or split sessions
  • When starting out, don’t train consecutive days (or every day!)
  • More not always better
  • Expect DOMS (Delayed onset muscle soreness) which can happen 1-3 days after exercise

Rest days are really important! Why?

  • Time for recovery for muscles and joints, replenish energy stores, rid the body of toxins built up during exercises.  
  • Also overtraining can lead to decreased immune system response and increased risk of injury.

 

injury prevention story

 


Importance of doing a warm up

  • Increases blood flow to the muscles.
  • Warms the muscle and connective tissue.
  • Makes them more pliable and less likely to be injured.
  • Prepares the body for the session.
  • Body directs higher percentage of blood flow to muscles for exercise.
  • 5 – 10 minutes is usually sufficient such as a light jog or pedalling on an exercise bike.

Stretching?

Studies have shown stretching has positive effects on increasing range of movement especially post-exercise.  There is limited evidence linking stretching before exercise and reduction in injury rates. Ask your Physiotherapist which stretches are best for you.

Are you keen to lift weights or do Resistance training? How do I get my technique right?

  • Symmetry is key – movements should look and feel the same on each side of the body Right and Left.  The movements should also feel even.Use the mirrors – perfect for checking out your form, that’s why they are there!
  • Correct posture – maintain a neutral spine and pelvis.
  • Safe set up –make sure you are familiar with how to use the equipment or how to perform the exercise correctly.  Ask a Personal Trainier or your Physiotherapist for help and learn the proper technique for safety.
  • Pick the correct weight – technique may be compromised if the weight is too heavy.
  • Weight/cable machines – they are set-up to encourage you to make the proper movements, however they need to be adjusted to your body size.
  • Free weights require much more control and knowledge of the proper lifting technique.

What are the warning signs for injury?

  • Increasing muscle soreness with each session
  • Painful joint(s)
  • Fatigue
  • Swollen or hot joint
  • Excessive or painful “popping or clicking”
  • Why should I see a Your Health Domain Physiotherapist?
  • If you get any of the above symptoms during or after exercise.
  • Screen for potential problems or identify problem area (tight or weak) – important if you are starting new.
  • Full thorough assessment of the body – including biomechanical breakdown of each activity you do.
  • Help prevent an injury from occurring

Manage return to exercise safely

Our Physiotherapists won’t tell you to stop exercising all together, but may modify your program to make it more appropriate for you decreasing risk of further or future injury. The Physiotherapists at Your Health Domain work closely wiht GP’s, Sports Physicians and surgeons so can refer you on for opinions or scans if needed.

Key Tips

  • Start small and build up
  • Rest days are really important
  • Don’t try and reverse 20 years in 20 days
  • Know your goals
  • Know your limits
  • Vary your workout
  • Say something if you feel something, ask a Physio to check – we are here to help!

 

To book a session with a Physiotherapist at any of Your Health Domain’s 3 Sydney CBD locations, please call 9251 5111 or email This email address is being protected from spambots. You need JavaScript enabled to view it.

 

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Pitt St. City Practice

Address:
Level 7 60 Pitt Street Sydney 2000
Hours of Operation:
Mon - Fri 7:30am - 6:00pm
Telephone:
(02) 9251-5111

King Street Practice

Address:
Fitness First - The Zone / 94 King Street Sydney 2000
Hours of Operation:
Mon - Fri 7:30am - 6:00pm
Telephone:
(02) 9251-5111