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Fostering the development of Ipswich’s next generation of athlete through evidenced based and athlete specific programming
What is the Program?
A 12‑week strength and conditioning program designed for youth athletes (ages 12–17) to improve overall strength, speed, agility, and injury prevention. The program will be structured utilising a long-term athletic development protocol, incorporating athletic qualities needed for the demands of their sport including; balance/proprioception, multiplanar stability, force absorption and production, and strength at specific joint angles/movement patterns. Utilising state of the art VALD Performance objective assessment technology, this program will be targeted, progressive and both athlete and sport specific.
Written by Aidan Lunney – APA Sports & Exercise Physiotherapist
Over the last 10 years, the spotlight has certainly shone bright on acute head injuries, or as we know it – Concussion. Prior to this, it was often brushed to the side, seen as a badge of toughness and an injury that wasn’t taken seriously because the damage wasn’t visible. Having previously worked in schoolboy level, and now semi-professional state level Rugby League, the scary reality that is a concussion, or to be specific, a Traumatic Brain Injury and it’s frequency has never been more pertinent to me. This year has seen the Australian Institute of Sport, in conjunction with the Australasian College of Sports & Exercise Physicians, Australian Physiotherapy Association and Sports Medicine Australia release the “2024 Concussion and Brain Health Position Statement”. The importance of recognition, assessment and the role of appropriate rehabilitation was highlighted, particularly with a spotlight on the effectiveness of Physiotherapy intervention in managing and assisting in the return to play and performance process. This topic is what we will look to unpack and highlight in this blog piece, a topic that is a keen interest area of mine.
As the Christmas holidays approach, formal training, and conditioning start to wind down. As we should, we shift our focus to enjoying our time off after busy years, sporting seasons and training regimes. However, we often find the reload process post-Christmas, particularly for those with an injury history can be a common cause for physical break down, re-aggravation and the development of load related conditions.
Whilst Physiotherapist’s and Exercise Physiologist’s here at Physioactive provide rehabilitation for sporting and musculoskeletal conditions, we work hard to emphasise the importance of injury prevention and forward planning. That doesn’t sound that exciting, does it? Think of it as “Body Insurance”, a free policy and plan you can undertake that research tells us is effective in maintaining and developing capacity, lowering the risk of injury, and keeping you primed for the season to come. Remove the need for formalities and the structured approach to exercise, these “prehab” programs are a small battery of targeted strengthening, stability or mobility-based exercises individually tailored to meet the needs of your injury history, current injury and return to activity goals.
When we think of Australia’s exercise recommendations of at least 2.5 hours of moderate exercise per week alongside two strength training sessions, many of us will immediately link this to helping maintain our physical and cardiovascular health, managing our weight, and preventing disease or conditions like diabetes.
Thanks to social media and the marketing tactics of the fitness and beauty industry, the view on exercise has been skewed to be a ‘must do’ chore or a punishment for eating tasty foods – a tick-list item that is necessary to achieve an “ideal” body. But there is so much more to exercise than what we see in advertisements and viral videos – and don’t just take our word for it – this is the exact theme of this year’s national Exercise Right Week campaign, which is aiming to change the unhealthy relationship with exercise that this dialogue in the media is creating, showing you that the real additional benefits of exercise have nothing to do with the number on a scale or the amount of kilometres on a tracking app. Read more
After sustaining an injury during sports, the first thing on many players’ agenda isn’t just recovering from that injury, but how to do so as fast as possible. While injuries sustained during sports can vary greatly in their location, severity, and how they occurred, there are five things that anyone can do to help optimise their recovery so they can get back on the sports field as fast as possible regardless of their circumstances.Read more
The new school year brings a mix of excitement and chaos. Amongst the never-ending to-do list to get the kids prepared is a key priority: buying your kids a new pair of well-fitting school shoes that you feel confident will keep their feet supported and feeling great throughout the school year.
With summer around the corner, it won’t be long until you can rejoin your teammates and fill your days with cricket, soccer, tennis and all your favourite summer sports. As a result, we’ve been fielding plenty of questions about the most effective ways to improve sports performance, and do so fast.
Menstrual related pain can quite often make it harder to engage in exercise or skip planned sessions. Menstrual associated symptoms such as abdominal cramps, increase in fatigue, bloating and reduced quality of sleep often causes a decrease in exercise or general movement during the time of menstruation. However recent research shows that engaging in appropriate exercise can help manage common period discomforts (Demiralp and Kirmizal 2020).
You are not alone – about 80% of the population experiences a sore back at some point in their lives, regardless of their physical and psychological health. But don’t despair – most people recover within 4-6 weeks.[1]
Why am I experiencing low back pain?
Low back pain can affect us at any age but it most commonly occurs between the ages of 20 and 60 years. There are various factors that can contribute to a person experiencing low back pain including repetitive awkward lifting or a sudden trauma such as a fall. But there is strong evidence that non-physical factors, such as the presence of other co-morbidities (e.g., diabetes), not getting enough sleep, changes in mood, stress, smoking, can also result in a person experiencing back pain. Low back pain can be a scary experience, especially when it’s persistent and effects work performance, social responsibilities and family life.
Do I need physiotherapy to relieve my low back pain?
There are many different approaches that physios can take to help you manage low back pain – the approach taken will, amongst other things, depend on your individual presentation and your goals. But in the first instance, you might like to try these 4 gentle exercises as a starting point. If you are unable to perform any of these tips safely or easily, it’s a good sign that you will benefit from seeking advice from a physio.
If I have low back pain, should I rest?
There is good evidence that lying in bed and being still for long periods will prolong back pain symptoms. Although it can be challenging, movement is typically the best way to help you recover as fast as possible. Keep up with gentle activity and regular short walks – even if the walks are only around the house to start with.
Here are 4 gentle movement-based exercises you can try:
Knee rocks – Performed to help relieve pain. Try performing 10-15 each direction, ensuring you keep breathing comfortably and relax your tummy muscles.
Knees to chest – Performed to help relieve pain – i.e. try this movement and test to see whether it helps relieve your symptoms or improve your movement. Keep your tummy and back muscles relaxed whilst doing the exercise.
Glute stretch – Hold for 30 seconds on both legs
Avoid prolonged positions – Aim to move at least every 20 minutes. For example, if your job involves sitting for long periods, try standing up every 20 minutes, walking around or even kneeling on something soft such as a cushion
Note: all of the above exercises are a guide only – if you’re unsure on how to do these correctly feel free to contact your physiotherapist.
We’re here to help
If you are finding your low back pain is not settling and/or you would like further advice on how best to manage your symptoms or prevent recurrence, get in touch with one of our physiotherapists. Our highly trained physiotherapists will work with you to help you understand what’s going on and help you address the factors contributing to your back pain. We can also make a plan to be proactive about your lower back with options such as weights, Pilates, yoga and general body exercises to name a few.
References
[1] Stochkendahl MJ, Kjaer P, Hartvigsen J, Kongsted A, Aaboe J, Andersen M, et al. National clinical guidelines for non-surgical treatment of patients with recent onset low back pain or lumbar radiculopathy. European Spine Journal 2018 Jan;27(1):60-75. 2018.
