Endurance running for marathons is hard and gruelling. It isn’t uncommon for a runner to do 100km per week in the lead up to a race.

A good tip is to do 80% consistent pace and 20% higher intensity for both performance and injury prevention.

If you are constantly running at the same pace the joints, ligaments and tendons are challenged in the same range. It’s important to increase the pace and do some interval training to ensure you are stressing the joints in new and higher ranges to prevent overuse injuries.

Performance will be improved with interval training or high intensity training targeting the gluteals, Quadriceps, core and shoulders.

So for best results follow the 80 : 20 rule and challenge yourself to interval training and weight training to complement your endurance running.

It’s important to have a positive mindset with rehabilitation exercises. Instead of focusing on the can’t focus in the can.

For instance, if a boxer is having knuckle pain with hitting the heavy bag, don’t focus on not hitting the heavy bag focus on the can. Hit the water bag instead. If you are having pain over 4 rounds, hit the bag for 2 rounds then focus on core strength and cardiovascular conditioning for the rest of the session.

If a swimmer has a shoulder injury then they can swim with the kickboard and focus on legs. If the footballer has a leg injury, core and upper body sports specific strength is the focus.

Focus on the can, not the can’t. A positive mindset can help the recovery. So focus on the good for a good result.

Physiotherapists have a great reputation of relieving pain. But we can also be paniacs. Maniacal about the science of pain.

When we are assessing patients we want to know what their pain is so we have to cause it to assess it. That might be the first pain you feel in the consult. The patient might say ‘That’s my pain,’ and you know you have the spot. The second will be during treatment.

Often the patient will say, that’s good pain, that’s pain where it feels like it is resolving the problem. Like triggering out a really sore knot in a muscle. This opposed to a bad pain like if you are inflamed and just sprained your ankle and someone rubs it or you knock it again. In an Acute inflammation situation you should try to avoid pain as your body is protecting the area trying to tell you something.

Physios are experts in pain. If you are suffering call your PhysioPro today to discuss your pain and get some good pain for your injury!

Return to run after an overuse injury to the lower limb is a difficult discussion for a physiotherapist. Hold your patient back for too long, a patient can get frustrated and go and do it anyway. Let them go early and an injury can recur. Often it’s best for a patient to discover it themselves.

If a patient is returning to running after a plantar fascia injury or Achilles tendonopathy, a good rule is that a patient can return to running if they can do a brisk walk for 10km without symptoms during, directly after or the next day. If they do feel pain, it’s best to continue to do strength and conditioning for the injured joint and offloading exercise like bike, boxing or swimming until they can perform the 10km pain free. It is also critical to gradually return with decompression days between to ensure that the injury doesn’t return.

Discuss this with your PhysioPro for further guidance with your return to run program.

We all know that if you practice and prepare well you will perform better with anything in life.

Perfect preparation means that you need to focus on the requirements of your sport and your position to optimise your performance.

There is little wonder how often it is that people with a good work ethic will perform bette than people blessed with good skills.

So prepare well and perform to your best so that you will minimise injuries and help your team!

Pre- season is hard and if you have the skills then you don’t need to do it right? Wrong. It is essential that you do a full pre- season to not only perform the best for your team and yourself personally but also for injury prevention.

It is best to train trying to replicate your chosen sport with game simulation and breaking down the specific fitness, strength and conditioning components.

Scans are more accessible today then they ever have been with price and availability of radiography practitioners.

Not all findings are important though. It is not unusual to have a series of findings on our gold standard modality – MRI where only one of which is relevant.

This is where your health care provider can provide clarity above and beyond Dr Google which can catastrophise the report in the patients mind.

Imaging is a good adjunct to diagnosis and treatment but not It is only as good as the practitioners advice and guidance following the scan.

Charts, diagrams and models are excellent teaching tools for patients. If you understand the injury well you will understand the nature of the healing of the structure which will lead to better outcomes for your injury rehabilitation.

At PhysioPro your therapist will give you a comprehensive explanation involving the relevant teaching tool for a better understanding leading to better outcomes for recovery.

Being at PhysioPro is like being a detective. You have to piece together all the puzzle pieces to give a full understanding of the problem.

Also the right questions need to be asked to ensure that the right diagnosis and then prognosis is delivered to the patients. This is critical to achieving the optimal outcome for recovery.

Working as a team is critical to recovery from injury. For a musculoskeletal injury the team could consist of a physiotherapist, a sports doctor, a trainer, a massage therapist and other allied health professionals potentially a podiatrist or occupational therapist.

The inter relationships of this team is so important because each have their role. The sports doctor can assist with imaging or injections. The Physiotherapy Team assists with exercise prescribed, identification of causes and manual therapy. The trainer with game day strapping and first aid. Massage therapist with muscle releases regularly. Podiatrist for Orthotics if required.

At PhysioPro we utilise the full gamut of allied health to ensure the best result for our patients.