You might think of core strength as having a six-pack to show off, but the benefits of a strong core go far deeper. 

Core strength comes from a complex network of muscles encompassing your abdominals, back, glutes, and even your diaphragm. These work together to provide the foundation of every movement you make, from getting out of bed to swinging a tennis racket.

What Muscles are Involved in Core Strength?

The inner core

Tucked close to your spine, the inner core consists of muscles like the multifidus and transversus abdominis. These are the masters of stability, working automatically to protect your spine and provide balance. 

The outer core

These muscles, such as the rectus abdominous, work with the inner core to generate power and movement. Any time you bend, twist, and rotate, the outer core is what provides smooth, fluid movements. 

Pelvis muscles

The role your glutes, hamstrings, and hip muscles play in your core strength should not be underestimated. They anchor your core to your legs, ensuring smooth power transfer during every step, jump, and swing.

Why is Core Strength Important?

In many ways, core strength is the foundation of effective movement. By building core strength, you can tap into the potential of your body. While developing strength and flexibility in other parts of the body is incredibly important, your core muscles allow you to use them with far greater control and finesse – they allow you to do more with less.

In our day-to-day activities, the core is never switched off. You use your core during casual actions like standing up or sitting down, pushing a shopping trolley, or reaching up to grab something off a shelf. Even during static activities, such as sitting comfortably at your desk or lounging on the couch, your core is active.

So, from professional athletes to those who enjoy a casual game of backyard cricket, the core is your best friend. It promotes more efficient dynamic movements.

Beyond improving performance, core strength also plays an important role in injury prevention.

What are the Benefits of Core Strength in Athletic Performance?

Posture

While good posture might conjure images of sitting straight at your desk, posture encompasses how you hold your body in any given situation.

When it comes to sport it’s a dynamic powerhouse. From driving explosive sprints and powerful throws to graceful dives and swift manoeuvres, it’s at the core of every winning move. To move fast and effectively, a proper posture is a necessity.

Imagine playing a game of tag. You lunge, twist, and pivot in a ballet of motion. Each shift, each burst of speed, relies on your core – that powerhouse of muscles deep within your torso – working in perfect harmony with your spine and limbs. 

But slouch in, let your core slack off, and suddenly every movement becomes inefficient, requiring more effort to compensate and stay in the game.

Core strength allows you to maintain proper posture for longer and with greater consistency, propelling your ability to play with precision and control.

Stability

Without stability, your muscles can sometimes find themselves in a game of tug of war, pulling wildly in opposite directions. Weak core strength can cause your movements to be disjointed and inefficient.

By building core stability you’ll see your muscles working as a unit, rather than individually.

In that sense, your core is your body’s internal control centre. It’s the network of muscles that keeps your spine, hips, and pelvis working together like a finely tuned machine. The stronger and more stable this core, the more precise and powerful your movements become.

In a game of volleyball, your core strength stability is what dictates your ability to hit that game-winning spike. It is what allows you to seamlessly transfer the force generated by one set of muscles across your entire body. 

You move into position, bend your knees, and launch yourself into the air. Then an orchestra of muscles activate, from the initial crouch with knees bent to the explosive extension. When this flows seamlessly, you have your core to thank for holding everything in perfect alignment.

Balance

A solid core keeps you grounded, improving your balance for graceful leaps and explosive pivots.

Your balance depends on three systems in the body. First is the vestibular system, which is the fluid in our inner ear canals. As you move, these canals send signals to your brain about your position, speed, and direction. Issues with signals sent from our vestibular system can produce strong feelings of disorientation and throw you off your game.

Next is your visual system, with your eyes constantly feeding your brain with information about your surroundings. Your vision guides your movements and keeps you oriented.  

Finally, is the proprioceptive system, which provides you with a complex set of sensations, including the position of your body, muscle execution, and movement. While the proprioceptive system expands throughout your entire body, your core acts as its anchor. 

As core strength allows for more precise and coordinated movements, it provides all proprioceptors with richer information about the body’s position. You become more attuned to the subtle shifts in your centre of gravity.

Beyond providing the sensations necessary to stay balanced, the core is unique in that it allows you to take action. This is just as valuable when you need to stand your ground as it is when you need to quickly manoeuvre.

Injury Prevention

Weak core muscles are like wobbly scaffolding – inviting aches and pains. Building core strength is like fortifying your foundation, reducing the risk of injuries, especially while playing sports this summer. 

Building core strength also helps reduce the pressure and strain on joints, promoting ease of movement and reducing the risk of overuse injuries. Likewise, it can help with the ease of rehab from acute injury.

A wobbly core leaves your body vulnerable to injury. But a strong, stable core acts like a protective shield, absorbing stress and keeping your movements smooth and safe.

How Can I Improve My Core Strength?

Core Strength Building Exercises

The best core exercises are the ones that engage multiple core muscles at once. Here are a few core strengthening exercises that build more than just your abdominal muscles:

Bridge

• Lie on your back in a neutral position, making sure it’s not arched or pressed into the floor. 
• With your knees bent, have your feet placed firmly on the floor.
• Tighten the muscles in your abdomen and slowly raise your hips off the floor until they line up with your knees and shoulders.
• Hold for three deep breaths.
• Slowly return to your starting position and repeat.

Forearm Plank

• Kneel on the floor with your forearms flat and parallel. Make sure your elbows are stacked directly under your shoulders.
• Stretch your legs back behind you, allowing your toes to rest on the floor. Your body should run in a straight line from your shoulders back to your heels.
• Tighten your abs, glutes, and quads. Tuck your tailbone slightly under to keep your lower back flat.
• Keep your neck in a neutral position with your eyes fixed on your hands.
• Hold this position for as long as comfortable.

Leg Raise

• Start lying on your back looking up to the ceiling. Keep your hands at your sides, or you can tuck them underneath your hips for additional support.
• Keep your legs straight and close together, slowly raising them until the soles of your feet are facing the ceiling. Be careful to not overextend.
• Slowly lower your legs back down without letting your feet touch the floor.
• Hold for a moment and repeat.

Physiotherapy for Core Strength

When building core strength, it is important to do it the right way. If your form is incorrect, the core is not engaged properly, or you try to do too much too soon, you may be putting yourself at risk.

At City Physiotherapy, we know that every person’s body is different, and every core has a different level of strength. 

Our treatment can help you avoid issues that arise from performing core strength exercises incorrectly, such as:

• Muscle strain.
• Back pain.
• Neck pain.

At City Physiotherapy, we also offer Dynamic Core Stability Classes. Our physiotherapists provide exercise using Pilates and other gym equipment programs tailored specifically to your body and lifestyle.

How Can City Physio Help?

At City Physio Adelaide, we see patients of all ages, levels of ability, and fitness. From social to professional, no matter the sport, our sports physiotherapists provide hands-on physiotherapy treatment and advice tailored to you.

If you want to take advantage of the benefits of focused core strength treatment, schedule an appointment with City Physio today by calling 8212 4886 or booking online.

Stretching is a crucial part of any sport or exercise, whether you are a serious athlete or just enjoy some fitness every now and again. Stretching helps to warm up your muscles, improving the full range of motion and flexibility across your soft tissues and ligaments. It is thought to lower the risk of suffering an injury, and helps with feelings of muscle soreness after exercise.

But is this true? Does static stretching have the same benefits on the body that we once thought? 

What is Static Stretching?

Stretching is considered ‘static’ when you hold the stretch for an extended period, usually for about 20 seconds or longer. The emphasis is for the stretch to be held at the point you start to feel a stretch, so you do not over-stretch. An example of a static hamstring stretch is to stand up, and while keeping your legs straight, bend your upper body and try to touch your toes.

Benefits of Static Stretching

Static stretching is effective in increasing flexibility, as well as reducing stiffness in muscles and joints, increasing blood flow, and has even been shown to decrease stress! 

Flexibility 

Flexibility is important for the body for many reasons. Increased flexibility will help you move around more easily, and will make everyday tasks easier. Read more about the benefits of maintaining your flexibility here.  

Reducing Stiffness 

Stretching will reduce stiffness in your muscles and joints, providing immediate relief for any tension you may have. When you ease into a static stretching routine, and hold each stretch for a long period of time, you will be able to gradually increase the depth of the stretch over time. 

Increasing Blood Flow 

Stretching may help your muscles recover faster after exercise. There is a lot of evidence to show stretching can improve circulation in target areas.  

Improving Mental Health

Stretching has been shown to improve mental health, in particular, by helping reduce stress. Stress can cause muscles to become tense, leading to tension and sometimes pain. Stretching can release the physical symptoms of stress, and as a result, can help to release mental stress.

While static stretching has a number of benefits, we should also look at dynamic stretching as a potential alternative. 

Dynamic Stretching vs Static Stretching

Dynamic stretching has grown in popularity recently as an alternative to static stretching. This method uses repetitive controlled movements of a muscle group to increase your range of motion and flexibility. For example, swinging your legs back and forth gradually increases the range of movement of your hamstrings.

Examples of dynamic stretching include: 

• Leg swings 
• Arm swings 
• Arm circles
• Walking lunges
• Side lunges

The core distinction between the two is that you are moving when dynamic stretching, as opposed to remaining still when static stretching. This makes dynamic stretching active, while static stretching is stationary.

Benefits of Dynamic Stretching

Warming Up Joints 

Because dynamic stretching moves the body in a way static stretching does not, it is a great way to warm up your muscles and joints. Due to the controlled movement, the temperature of your muscles increases, while increasing the blood flow to the area. This is great before a workout. 

Increasing Range of Motion 

Dynamic stretches use a greater range of motion, particularly around the joints, than common exercises or everyday activities, such as walking or running. It better activates the muscles and warms up the joints than static stretching. 

When Should I Be Using Static Stretching?

Studies have shown that static stretching before exercise may actually negatively impact your performance. It is suggested that it can impair performance and muscle strength, particularly in power-related activities such as powerlifting, sprinting, and sports that involve jumping, such as basketball or football. It has been suggested that static stretching may limit your body’s ability to react quickly. 

Dynamic stretching, on the other hand, has been shown to potentially increase performance and prevent injury, making it a more effective warm-up than static stretching. Here’s a guide for some dynamic stretches you can add to your warm up routine before a run: Warming Up Before You Run. 

Static stretching still provides a number of key benefits to the body, but appears to be a better choice for a cool down after a workout, or in a separate session. There are a number of benefits to both static and dynamic stretching, but there is a time and a place for each. 

Tailored Stretching Programs

When executed correctly, both static and dynamic stretching can have significant benefits for your body, including improved flexibility and recovery. It is important, however, that they are performed correctly, and that you are targeting the muscles that your body needs targeting. 

At City Physiotherapy Adelaide, our physiotherapists will conduct a full analysis of your body, and create a warm-up and cool-down routine with dynamic and static stretches tailored to your body, reducing your risk of injury. For example, if you have really tight hamstrings, warming up your legs and hamstrings in a way that will reduce tightness in your hamstrings, and thus reduce the chance of injury, is imperative. 

Contact City Physio today to discuss how we can help you with injury prevention and tailored exercise and warm-up/cool-down programs.

Please note that this advice is general in nature and does not equate to specific individual professional advice. We recommend a consultation with one of our physiotherapists. who can assess your overall health, medical and risk factors before commencing any new exercise.

What are squats?

Squats are one of the most popular exercises in the gym for strength and muscle gain. They are a compound lift, meaning they utilise multiple muscle groups including your quadriceps, hamstrings, calves, glutes, core and lower back.

Squats can help strengthen your knees and ankles, as well as assist in improving stability in your core, lower back, knees and ankles. There are demonstrated benefits for the elderly, as loss of bone density is a risk; the only real method to mitigate the effects of bone loss is by loading the body with weight. If performed with a barbell, squats are one of the best ways to load the body with weight and build bone density.

This article will take you through a step-by-step guide on how to perform a squat safely, as well as how to properly perform warm-ups, bar and body positioning, proper equipment and common mistakes to avoid. 

How do I squat? Where do I start?

Warming up for squats 

The key to a successful training session with no injuries is to complete a good warmup. Without warming up, the muscles and joints in our bodies are at higher risk of injury. Dynamic stretching is the recommended type of stretching for squats, as static stretching can be a detriment to muscle performance. Contrary to popular belief, static stretching before you lift does not reduce the risk of injury. 

By combining the mobility exercises mentioned above with 2-3 of these dynamic warm-up exercises you will be ready to start squatting:

• Leg swings – side to side and front to back (5-10 reps per side)
• Walking lunges (10-15 reps per leg)
• Deadbug (10 reps per side
• Bodyweight glute bridges (3 sets of 10 reps)
• Walking knee hugs 
• Bird dogs (2 sets of 10 on each side)

How do I learn to squat?

If it’s your first time in the gym, it would be beneficial to start with some bodyweight exercises. These exercises can also be done if you are nervous to jump right into squats with a barbell. These exercises are ideal for those that haven’t squatted before as they allow you to gain an understanding of the correct technique and form as well as your favoured position. 

The main focus points of a successfully performed squat are to keep your chest up, your heels on the ground, don’t drop your hips at the bottom of the squat, and don’t let your knees collapse. If you aren’t hitting these objectives then you are at a higher risk for injuries. Another thing to keep in mind is that no one’s squat position is the same. Some people may need a wider stance than others to perform a squat at the same depth that someone can complete at a narrow foot width. A good guideline to follow is to have your feet slightly wider than shoulder-width apart and work from there to find a comfortable and stable stance. 

If you’ve never squatted before, then we recommend performing the following exercises in 3 sets of 12-15 to practise the motion of a squat:

• Box Squat with TRX (or using hands to stabilise)
• Box Squat (unassisted)
• Bodyweight Squat with a small plate under heels
• Bodyweight Squat

Make sure to keep your heels on the ground, knees out and chest up for both of these squats. Have your arms out horizontally in front of you to assist in your balance during the squat. 

Box squats allow you to reach the ideal depth for your squat by lighting sitting on the box, and also the ability to practise keeping your form on the way up from the bottom of the squat. Using your hands or TRX to guide your way down to a box squat is helpful for people unfamiliar with the movement pattern or inexperienced in exercise. A bodyweight squat allows you and your trainer to see where you are at with your squat mobility and from and is also an easy way to warm the body up. A small plate under the heels helps to increase ankle mobility so that performing the squat motion is easier. If you can perform a squat fine with no plate under your heels, move on to a normal bodyweight squat.

Once you are comfortable with those exercises at body weight, you can add an exercise band just below the knee to practise keeping your knees from collapsing, as well as engaging the glutes. Make sure to keep the band taut during the squat! 

After completing these exercises to a standard that you or your trainer are comfortable with, you can move on to adding some weight! 

Adding weight to your squat

Now that you’re comfortable with the motion of a squat, you can move on to squatting with some weight on your back! There are three different ways in which you can do this. 

The first way is to use fixed barbells (smaller barbells with lighter weights attached to the end) from the free weight section. These smaller barbells allow you to practise the motion, technique and form of a squat without overloading yourself with weight. 

The second way is to use a Smith machine. A Smith machine is a weight machine where the barbell is locked onto a track which makes the exercise slightly easier as it requires less stabilisation of the body. The Smith machine is perfect for beginners to use as it handles a lot of the stabilisation for you, increasing safety.

The final way is to use a barbell on a squatting rack. These barbells weigh 15 to 20 kilograms and are used by weightlifters and powerlifters to perform heavy squats. We recommend using this barbell only if you are comfortable and able to stabilise your body safely. Otherwise, we recommend using a Smith machine first. 

Squat barbell positioning 

The positioning of the barbell on your back is key to performing a back squat. There are two positions for a back squat, high bar and low bar, but this blog will focus on high bar as the low bar position is only used by powerlifters and other experienced lifters. 

Place your hands on the bar slightly wider than shoulder-width apart and step under the bar. 

To position the barbell properly on your shoulders, you need to make sure your body is vertical once you’ve stepped under the bar.

The easiest way to describe the correct barbell position is to say it is ‘sitting on a shelf’. The ‘shelf’ is your upper trapezius muscles. If the position doesn’t feel right, try moving the bar position higher or lower on your back until it feels comfortable.

A step-by-step guide to the barbell squat

1. Position the J-hooks at the right height for your shoulders, around chest height, and place the barbell in the rack.
2. Position the safety bars at an appropriate height
3. Once you’ve got the bar in a comfortable position on your back as mentioned above, you need to lift the bar from the rack so that you are standing up straight. 
4. From here you need to take 2-3 steps backwards so that you are in the middle of the squat rack but still above the safety racks.
5. Ensure your feet are slightly wider than shoulder-width apart and your toes are facing slightly outwards. Your foot positioning is key to a stable base in your squat. The bar should stay over the middle of the foot at your centre of balance. 
6. Before you squat you need to brace your core. Bracing your core before you squat is important as it makes sure that your upper body doesn’t collapse at any point during the squat. To brace properly, tense through your stomach like you’re about to be punched and then take a deep breath into your belly. You should feel internal pressure around the whole 360 degrees of your torso.
7. Then, we descend. As you are going down, make sure your knees are moving out over your toes. From the side, the bar should look like a straight line going up and down. 
8. When you reach the bottom of the squat, do not drop your hips under. If you do that, your upper body loses its tension and you will collapse. 
9. As you come up from the squat, make sure that your bottom doesn’t move first. Lead with your chest – without arching – and imagine a piece of string from your chest is connected to the ceiling. Also make sure that your knees don’t collapse inwards on the way up as that can lead to knee injuries in the future, press your knees out. 
10. Re-rack the bar in the J-hooks by walking up to it and bending the knees until the bar drops directly into it (try not to lean forward and drop the bar into the rack).
11. If you are trying to improve the strength of your lower body, perform Steps 6–9 for 5 sets of 5 reps. If you are trying to increase the size of your lower body, perform Steps 6–9 for 3 sets of 10-15 reps.

Different shoe choices for squats

An important and commonly overlooked aspect of how to squat is the footwear you chose. While people know not to wear business shoes or high heels to the gym, they still tend to not think about the correct exercise shoes to wear. Most people will wear running shoes to exercise in and for the most part, they do the job. However, for squats, running shoes hinder our stability during squats and also our connection to the floor. The gel or air-based soles of running shoes are not ideal for when we are squatting. There is not a single answer for the ‘correct’ footwear to wear while squatting, but there are a few options to choose from. 

• Some chose to lift barefoot or in minimal shoes. By lifting barefoot, you can connect to the floor better and improve control of your foot stability. 
• The next option is to wear flat shoes like Vans- or Converse-style sneakers. These shoes are the choice of powerlifters and low bar back squatters and allow for the manipulation of joint torque so that the wearer can lift more. They are also a good choice of shoe to wear if you want floor support without breaking the bank.
• The final option for shoes is weightlifting shoes. Weightlifting shoes have a raised heel that allows you to keep a more upright chest when doing a high bar squat. However, this shoe isn’t as popular as the others, and can sometimes be pricey. They’re an option for those that are serious about their lifting as well as being a great choice for those with poor ankle mobility. It should be noted that weightlifting shoes are not a solution for not working on improving ankle mobility, but more of an assistance tool. 

Common mistakes to avoid

In summary, there are a number of considerations before you approach squatting for the first time. The following is a list of common mistakes that it is important to avoid! 

• Leaning too far forward
• Knees bending inwards or collapsing
• Heels coming off the ground at the bottom of the squat
• Leading with the bottom instead of the chest 
• Not bracing your core properly
• Not walking out properly before the squat
• Dropping your hips at the bottom of the lift
• Rounding you back on the way up 
• Wearing the wrong shoes
• Not warming up properly 

How can City Physio help?

If you follow our step-by-step squatting guide, we are confident that you will be a pro-squatter in no time! However, it is not a risk-free activity, and as good as you might be, there is always the risk of injury. At City Physio Adelaide, we have a range of treatments for muscle injuries, if you experience any pain, discomfort, or muscle strain while squatting. 

We are also more than equipped to consult you before you start squatting, to ensure that you have good knee and ankle mobility, and to check your squatting form. 

City Physiotherapy and Sports Injury Clinic believe that everyone should know how to move right. Whether squatting, sitting, walking, or running, proper technique is useful to maintain longevity and freedom of movement. If you want to learn how to squat, or just to move right, then book an appointment with one of our experienced Adelaide physiotherapists today!

The team at City Physio can help you devise a training plan specifically suited to you and your body, with consideration for any musculoskeletal imbalances, pre-existing injuries, or myofascial tightness that you may have. Our qualified physiotherapists will consult with you to ensure your physical health remains in check and provide all the necessary tools to perform at your best. 

References 

Reynolds, G., 2008. Stretching: the truth. The New York Times, 11(02). https://dfminfo.typepad.com/files/phys-ed—stretching—the-truth—nytimes.com.pdf 

McMillian, D.J., Moore, J.H., Hatler, B.S. and Taylor, D.C., 2006. Dynamic vs. static-stretching warm up: the effect on power and agility performance. The Journal of Strength & Conditioning Research, 20(3), pp.492-499. 

“No pain, no gain,” says Benjamin Franklin, then Jane Fonda, and is now repeated by numerous personal trainers, bodybuilders, runners, and fitness enthusiasts, but how much pain is safe during exercise before it becomes too much? “Feel the burn” is another term used to refer to general discomfort during exercise and working out, however, when does pain change from a burn to an injury?

Pain during exercise can be from a variety of factors, including improper technique, poor body mechanics, injury, soreness, and general discomfort from exertion. 

Our internal sensations are subjective, so the amount of pain that is okay during exercise or working out will differ from person to person. A large amount of pain does not always indicate an injury but a small amount does not indicate an injury is not present. This means that muscle soreness can be a barrier to exercise for some and not for others. 

The amount of pain experienced during exercise which is safe if you are injured will also differ based on your injury status: what injury you have and what stage of recovery you are at. 

Little pain, small gain; Big pain, no gain

During exercise, either cardiovascular or weight-bearing, micro-tears of the muscles will occur. The “gain”, in this instance, occurs when the micro-tears heal, adapting to the stress and load put on the body and becoming stronger and more resilient. The “burn” occurs during exercise, especially high-intensity cardio and weightlifting, when the temperature of the muscles increases, waste products build up, micro-tears arise, and other physiological changes happen which induce fatigue in the active muscle areas, producing the “burn” sensation. 

This sensation can be uncomfortable to some, and enjoyable to others, but is relatively benign in the scheme of physical activity. Where “no pain, no gain” becomes problematic is injury. If exercising under the misguided notion that pain means you’re doing it right, you risk exacerbating an injury. Any “gains” in the meantime will be overshadowed by the recovery process of whatever injury arises or is worsened.

You may be able to blame the misinformation surrounding the fitness industry for this, but the real culprit is the body. Due to the subjective nature of pain, determining whether it stems from soreness or injury is a hard task.

There are different categories or “feelings” that pain falls under and differentiating between the types can usually be done through self-assessment. However, if you are still unsure after reading this blog, book an appointment with City Physiotherapy using the button below.

How can I differentiate between soreness and injury?

The types of pain

If it is manageable and you’d describe the feelings in your body as “tender,” “tired,” or “tight,” you’re probably just experiencing soreness.

However, if you’d describe the sensations as “stabbing,” “burning,” or “sharp,” or if these symptoms are accompanied by numbness or tingling, these could be further signs of injury and you should either slow down your activities or cease exercising until you have seen a professional.

Hear a snap, crackle, or pop, and 9/10 pain or above? Go immediately to your local urgent care or the ER.

It’s important you see a physiotherapist if it is unbearable or is restricting movement to the point of not being able to move the affected area. Even if you are not exactly sure if you are injured or not, it is important to get an official diagnosis from an experienced physiotherapist, and a treatment programme can be developed to get you back to doing what you love.

This is where everyone’s understanding of pain gets difficult: Everyone has a different pain tolerance. Some people with lower tolerances are prone to think soreness is an injury and those with higher tolerances are prone to overlook injury as soreness, which can be detrimental to the condition and worsen the injury.

Soreness will have a shorter life than injury, so waiting can be beneficial if you are unsure about whether the pain is an injury or just soreness. Soreness will usually last 2 to 3 days, and sometimes up to 7 if you are just starting exercise. 

Answering the question of how much pain is okay during exercise is a tough one, and is dependent on a few contextual factors:

• What situation are you in?
• Are you in the process of rehabilitating an injury?
• If you are injured, what is the severity of your condition?
• Personal factors 
• The behaviour of your symptoms during and after exercise.

What physical activity situation are you in?

Our evaluation and recommendations on the continuation of exercise will be different depending on the situation you’re in. Are you in the clinic being supervised by a physiotherapist while undergoing a rehabilitation programme for an injury? Are you in the last quarter of a football game chasing after the ball when you feel a sharp sensation in your hamstring with no history of injury in the affected area? Is it two days after you have lifted weights and your muscles are tender and sore?

Injury in winter sports is common, and it’s important to be mindful of this as we head into the colder months.

Are you in the process of rehabilitating an injury?

Pain during a rehabilitation programme is to be expected. The aim of a rehabilitation programme is to restore freedom of movement, working the muscles and joints to the edge of their movement restrictions while maintaining a manageable level of pain (and without causing additional damage). 

If you are injured, what is the severity of your condition?

Different conditions will be able to tolerate pushing into pain during exercise, some even respond positively to exercise within painful limits, but others won’t. A lot of musculoskeletal issues, for example, muscle strains and sprains, joint conditions or osteoarthritis respond well to exercise within painful limits. 

Conversely, bone stress injuries, particularly in the earlier stages of the injury, need to be healed exercise and pain-free. At the end of the day, the condition that is driving your pain will need to be assessed to determine what level of pain is to be allowed during rehabilitation.

What is the behaviour of your symptoms during and after exercise?

Sudden, severe pains during exercise were described above as “stabbing,” “burning,” or “sharp. These symptoms are usually accompanied during exercise by:

• An inability to place weight on a leg, knee, ankle, or foot
• An inability to move a joint normally
• The extreme weakness of an injured limb

After exercise, and sometimes immediately after the sensation, it can be accompanied by extreme swelling or bruising. Soreness does not share this quality with injury. Soreness can be accompanied by movement restrictions but these will not be so excessive as to restrict it entirely.

Pain that continues to worsen throughout exercise may indicate bone stress injuries. This injury will be worsened by pushing through it. If it stays ‘bearable’ throughout exercise, it may be okay. However, it is useful to consult with your physiotherapist if you have an injury to determine if it will be worsened by exercise.

If you are unable to sleep due to discomfort after exercising, it is advisable to reduce the intensity and duration of your workout or take a break for a short period. If the pain subsides to its normal level and does not disrupt your sleep or cause any further problems, then it is likely safe to continue exercising.

Personal factors relating to pain

Beliefs about pain, whether you find pain distressing, or your history with pain and injuries, can make you more or less willing to continue exercising through pain. As mentioned above, different pain tolerance levels can influence this as well. This does not mean that you have to ignore it and just exercise, if it’s reducing your ability to find joy in exercise, or is making the activity unenjoyable, reduce activity or see a physiotherapist to determine if there are underlying causes.

How can City Physio Help?

At City Physio Adelaide, we want to see you reach your fitness goals. If you are worried you have an injury from working out, book an appointment to see one of our physiotherapists who can commence a rehabilitation program for you, utilising our range of treatments.  

If you want a personalised workout plan to suit you and your lifestyle, so you can smash your workout goals, City Physiotherapy can also help! Contact us today and make a positive change.  

References

https://health.clevelandclinic.org/is-your-exercise-causing-good-or-bad-pain-how-to-tell/

https://www.houstonmethodist.org/blog/articles/2022/mar/should-you-still-work-out-when-youre-sore-or-in-pain/#:~:text=%22Muscle%20soreness%20occurs%20because%20both,little%20bit%20better%20each%20time.%22

https://www.thrivephysioplus.com.au/get-active/how-much-pain-is-okay-when-i-exercise/

Finding a pair of running shoes that fit, are comfortable, and are good for your foot can be a difficult task. Choosing the correct pair of shoes could be the difference between having a successful run and causing injury or serious foot problems.

Whether you are running for fun, exercising for your overall fitness, or training for a marathon, choosing the right pair of running shoes can prevent injury, improve your technique, and make the experience more enjoyable. 

What type of running will you do? 

Ensuring that you wear comfortable shoes designed for the surface you will be running on is important. Different types of running shoes suit different purposes:

Road-running shoes

Road-running shoes are suitable for running along hard man-made surfaces such as concrete or asphalt. They are typically lightweight and have soft midsoles for shock absorption. 

Trail-running shoes 

Trail-running shoes are usually sturdier than road shoes, as they are designed to protect your foot as you run across uneven surfaces. They are designed to grip softer surfaces, therefore the outside sole can be worn down if used on concrete or asphalt. 

Cross-training shoes

While not explicitly running shoes, some people use cross-trainers for running. They are usually designed to be used across any physical activity, not specifically designed for running. They are best for gym workouts, which combine cardio and strength training. These shoes typically feature a stable heel for support and increased surface area on the ground for balance. 

There are several considerations about the type of running you will participate in that inform the style of shoes you need. Before you decide on a pair of shoes, you should ask yourself the following questions: 

Do you have foot pronation or supination?

Knowing whether you pronate or supinate can further help you choose the right pair of running shoes that are perfect for you. 

Pronation refers to the way your foot rolls/ankle tilts inward upon landing when running or walking. Pronation is a healthy movement that leads to optimal gait but overpronation can lead to injuries. Overpronation is usually caused by flat feet. Read more about pronation in running and walking here.  

Conversely, supination refers to the way your foot rolls/ankle tilts outward. Supination can be caused by high arches or your specific biomechanics. It is less common than pronation.

Image Source: Heathline

At City Physiotherapy Adelaide, we are more than equipped to assist you. We conduct a gait analysis to determine your level of pronation and supination during various movements, especially in single-leg activities such as single-leg standing, walking or running. During this, we’ll take notice of your biomechanics to determine if any imbalances could be contributing to your gait issues. 

Determining whether your foot rolls inwards or outwards can determine the level of support and cushioning you need. 

What shoes should I choose if I’m a supinator?

Supination puts extra stress on the foot during landing and can change your running biomechanics putting strain on other areas other than the foot. This can cause issues such as an ankle injury, iliotibial band syndrome, Achilles tendonitis, and plantar fasciitis due to the force of impact combined with compromised biomechanics.

As supination is less common than overpronation most shoes will be catered towards overpronation. As such, ensure the shoes you buy are specifically for supinators. 

Supinators

Therefore, a runner with supination will need shoes with a higher level of cushioning to absorb the force and shock contributing to overuse injuries. These supports include:

• Focused on midsole cushioning for extra shock absorption
• Cushioning along the outside of running shoe to counter outward roll of foot
• Cushioning in the heel
• Flexible shoes help evenly distribute impact
• Pronation-Guide

What shoe should I choose if I’m an overpronator?

Overpronation happens when the foot rolls inwards which can lead to excessive strain on the posterior tibialis tendon, causing shin splints and posterior tibialis tendon dysfunction in older adults as well as knee pain due to instability.

Overpronators

Therefore, a runner with overpronation will need shoes that have a higher level of structured support to increase foot stability and support the excessive movement of the foot. These supports include:

• Medial post support, sometimes extended through to the heel
• Firm midsoles provide arch support for flatter feet

What type of foot arch do you have?

High arches can cause supination and low arches or flat feet can cause overpronation. As such, our recommendations for footwear above should be followed.

People with high arches need shoes that offer full support across the entire arch to eliminate excessive pressure on the ball and heel of the foot. The arch support of the shoe should mimic the height of the arch of your foot and the insoles should be firm and durable so they keep their shape during use and over time.

The best shoes for flat feet support your arch and stabilise your heel, preventing overpronation. Typically, the best shoes for flat feet will offer a low, but supportive arch. 

How do I know what shoe specifications I need?

Different shoes have different levels of cushioning, support, heel drop, width, and length, depending on the brand and style, and it is important to understand all these distinctions. Yet, at the end of the day, comfort is more important than anything if you don’t have injuries arising from running, so figuring out your shoe specifications can be done by testing in-store. 

As such, make sure: your shoe fits you in both length and width; to test them by running lightly in the store before buying; that the support isn’t too rigid so the shoe remains comfortable and your foot retains its natural movement.

One of the more important considerations is heel drop known otherwise as heel-to-toe drop.

A heel drop is the difference between the height of the heel and the height of the toe when inside the shoe. Most running shoes have a heel drop of about 8mm and higher, which provides a cushioned heel and manoeuvres the heel to land. These shoes are better for supinators as the cushioned heel absorbs the force of impact better.

Generally speaking, a higher heel drop is better for people with a stiff or injured Achilles tendon, plantar fasciitis, or a calf injury. These injuries are common in supinators but can be caused by other issues, so it can be recommended to anyone with these conditions. 

On the other hand, a lower heel drop is better for overpronators, people who land with the middle or front of their foot, and people who suffer from knee pain. 

Do your shoes fit you properly? 

While it seems obvious, you may be surprised at how many people buy shoes that do not fit them properly – research by Nike has estimated that nearly 3 in 5 people are wearing ill-fitting shoes. No matter how good the shoe is, you will not reap the benefits if it does not fit your foot correctly. 

Here are a couple of tips to ensure your shoes fit correctly: 

• Try on shoes at the end of the day. Your feet usually swell up towards the end of the day or after exercise, so you do not want to get a pair that is too small. 
• Try your running shoes on both feet. Most people have irregularities in size or width between each foot, so you want to ensure that the shoe fits both feet comfortably. 
• Ensure you have room at the end of the shoe. You want to be able to wiggle your toe, and it’s recommended to have about a fingernail length between your toe and the end of the shoe. 
• Ignore the size of the shoe. Different brands and styles vary in size, so you want to ensure that you are purchasing a pair that fits your foot, rather than one that is in the size you usually wear in a different brand. 

What if I am still having problems? How can City Physiotherapy help?

Wearing the wrong shoe size can lead to several problems, including: 

• Foot pain, inflammation and aches; How your foot strikes the ground is important to how your foot will feel during and after the run. If you have inadequate support, you will notice pains and aches. 
• Blisters; Caused by prolonged pressure and friction, shoes that do not suit the shape of your foot, or are too small, will likely cause blisters and calluses. 
• Plantar fasciitis (or plantar fascia); Wearing shoes with inadequate support can increase or cause inflammation in the heel. Read more about the condition here. 
• Tendonitis; This occurs when a tendon is inflamed or irritated, and wearing the wrong pair of shoes can exacerbate tendonitis in the heels or knees.  
• Hip, knee or ankle pain; People do not often realise that the cause of their hip or knee pain is a manifestation of wearing shoes that aren’t right for them. Walking or running in the wrong pair of shoes can increase the stress placed on your hips or knees. Click here to understand more about hip flexor pain and how City Physio can help treat it. 

If you are having issues with your feet, it could be an issue with your shoes. If you are suffering from any of the above issues, or are simply concerned about your shoes and want advice, City Physio is here to help you. We assess whether your feet are sound, by checking your walking patterns and pronation. We are well-equipped to determine whether your shoes are causing difficulties, and can recommend a better pair for you. 

If you have persisting injuries or pain in your foot or ankle, we offer several treatments designed to help you get back on track as quickly as possible. Your treatment will be specifically tailored to you because every foot is different. Treatments for feet include: 

• Dry Needling
• Recommendations for new shoes
• Strengthening exercises
• Taping
• Physical therapy

Conveniently located in the Adelaide CBD, contact us today for an appointment. 

Sources 

Nike thinks you’re probably wearing the wrong size shoe. Here’s what it’s doing to fix that. 

Our fun run beginner guide will tell you how to get ready, how to race, and how to recover.

Fun runs are a great way to get involved with a charity while also getting in a good workout with friends and family. From the School Fun Run to the City-Bay Fun Run, there are numerous opportunities to take part. It can, however, be difficult to get yourself motivated to be fit enough to run a long distance, especially if you lead a very busy life! 

Participating in fun runs promotes great wellbeing, but it is important to gradually build your fitness up to it, as well as making sure you are doing the best you can on the day to prevent injuries. 

Here are some top tips to get you fit and healthy before your next fun run’s race day. 

How to get ready for a fun run

1. Train! 

The biggest mistake when preparing for a fun run is to perform no prior running training. It is important to make a training plan, to ensure you are fit and capable of running a long distance (especially if you haven’t in a long time!).

Let’s say your fun run is 10km, if you have no fitness and train by running 10km multiple times with no lead up, you could end up injuring yourself. Building up your running capacity over a number of weeks before the fun run, building that foundation of fitness, will ensure you have the required fitness for the big race with the least chance of injury.

A plan will help keep you on track and focused, with little milestones throughout your training period that will ensure you progress to the level of fitness required for the upcoming fun run.

2. Find a pair of running shoes that are appropriate and comfortable 

The first step in determining whether a pair of shoes is appropriate for the fun run is to find out if you will be road-running or trail-running. Road-running shoes are designed for pavement and occasional irregularities and trail-running shoes are designed for off-road routes with rocks, mud, roots, or other obstacles. Road-running shoes as opposed to trail-running shoes will have a lower profile, be less rigid, have fewer protective measures, and have flatter, smoother soles.

This may sound obvious, but ensuring you wear good quality comfortable running shoes can make a huge difference on the day. If you find yourself running longer distances, a comfortable cushioned shoe may help you push through those mental barriers. However, comfort is determined primarily by the amount of cushion in a shoe. 

The more cushion and comfort, the less of a natural gait you have, and the less connected you may feel to the ground. Comfort can also come at the expense of stability, as you don’t have a stable base, this can affect your gait, and possibly make you more prone to ankle injuries.

If shoes adversely affect your running technique through altering your gait unnaturally, it could cause overuse injuries. You can decide between comfort or a natural gait at your leisure, as different running shoes are built with different levels of cushion, and therefore comfort.

3. Listen to your body

Listening to your body is important so you do not overexert yourself and get injured. If you feel any niggles in your body as you are training, City Physio can help. Speaking to a qualified sports physiotherapist can help you determine what the issue is, and can provide advice on cardiovascular fitness, recommendation of specific equipment, or exercises to help you improve your running performance and prevent injuries. 

4. Eat a healthy balanced diet (and hydrate!) 

Do not underestimate the importance of eating a healthy balanced diet while training. Your muscles use fuel to produce energy and movement. Carbohydrates are the primary fuel used by the muscles and cells throughout the body. If you don’t eat enough carbohydrates, you won’t have enough fuel. If your body doesn’t have enough fuel, you won’t train effectively, and you may feel fatigued and lethargic.

Muscles are damaged every time you go for a run, so protein is vital throughout the course of your training. The body needs protein and essential amino acids from protein to repair. Protein can be found in a variety of sources, vegan and otherwise, including meat, poultry, fish, eggs, dairy, nuts, legumes, and soy.

It is important to ensure you get lots of water in your training, as you will be losing a lot of sweat. Furthermore, electrolytes are lost when you sweat. The cramps you get at the end of exercise can be chalked up to electrolytes, mainly magnesium, and the lack of them directly influences whether or not you are hydrated. Ensure you stock up on electrolytes through food or supplementation.

Employing balance and moderation is the key.

5. Don’t forget to warm up 

Warming up eases your cardiovascular system into exercise, promoting gradual blood flow to the muscles. Warming up before the big race will help you prevent injury, as it will ease you into the exercise. Warming up also helps to reduce muscle soreness after the run.

Static stretches are not ideal when warming up, a combination of dynamic stretching and foam rolling are the best ways to prevent injury.

How to run a fun run

1. Hydrate!

You lose 1.5L of water through sweat every hour you run. A fun run is usually around 5 kms, but the City-To-Bay in Adelaide is 12km, or 6km (if running the short course). As a general rule a 5km run would take roughly 30 minutes if you have trained, but roughly 45 minutes or more if not.

Let’s say you’re doing the City-To-Bay, and running 12km. 

You trained for a month leading up to it and are aiming to run it in 1 hour. 

There are roughly four large glasses of water in every L of water. 

This means you would have to drink 6 large glasses of water to rehydrate during the race. This isn’t ideal for a range of reasons. The main one is that while exercising it is ideal to drink small amounts of water with a few moments in between. You all know the experience of drinking too much water during exercise, going back to it and ending up with a massive stitch. 

When running the City-To-Bay however, and fun runs in general, there will be booths interspersed sparsely throughout the track with little cups of water for you to take. These will not get you to that 1.5L or 6 cups of water you need to rehydrate, but if you can sip them for a bit while running you can capitalise on some of the rehydration now that will be happening after the race. More on that later.

2. Never run through an injury

Do we have to say this? Yes. We all know those tough people who would rather die than admit they are in pain or are injured. It’s even worse when you’ve put all this work into it, you want to finish because the fun run is for a good cause, and you don’t want to be embarrassed. 

If you get an injury, don’t keep going. Pull over to the side and call for assistance from the race Marshalls or from a loved one.

3. Pace yourself during the fun run

As much as we know that we must keep to a pace that suits us when running so we don’t get puffed out or get a stitch, but there’s not many of us who can resist bursting out of the gates when the fun run starts or try to hang out with the faster-paced runners and end up suffering for it later. 

A fun run shouldn’t be about overexerting yourself to get a competitive running time. It’s about raising funds for deserving charities, and as the name implies – having fun!    

An ambitious bolt from the start line nearly always results in a slow and painful finish. To avoid the temptation of jetting ahead, start the race in the pack of runners at your ability. Weaving in and out of other runners wastes precious energy, so settle into a rhythm and relax; it’s supposed to be fun!

How to recover from a fun run

Once you’ve crossed the finish line there are a few last steps you should take.

1. Don’t forget to warm down after a fun run

If you want to recover properly after a run, you need to remain in motion. Jumping on the couch, bed, or sitting down does not promote blood flow and recovery, so you need to do some light activity. Low-intensity cardio is also useful, a walk, slow jog or slow cycle can help pump blood and nutrients to the muscle cells, removing waste on its way out.

2. Don’t forget to cool down after a fun run

Make sure to catch some shade and get some rest once you’ve completed your warm down. Stretching and recovery is important before and after a run, or any exercise for that matter, but to improve how you pull up the morning after, City Physio has these recommendations:

• Static stretching hinders not helps before a run, but after a run it is important for muscle recovery. 
• Some important things to stretch are hip flexors, glutes, quads, hamstrings, and calves. 
• Foam rolling can be used on any problem areas, knots, or niggles.
• Save your dynamic stretching for before exercise, you can do some light movements while warming down though.

You’ve found a nice place stretch, now onto the next step:

3. Hydrate! 

As we mentioned earlier, you lose 1.5L of water through sweat every hour you run. This means in most races you would have to drink far more water than you normally would to stay hydrated.

Within 30 minutes of finishing your run, try to drink around 500ml, or two glasses, of water. After that, keep your fluids up by taking a couple sips of water every 5-10 minutes. Depending on the length and intensity of your run this could take anywhere from 2-6 hours, as you should aim to drink one and a half times the amount of fluid lost. 

Note: Avoid ice-cold water! As we exert ourselves, our body temperature increases. After a run your body will struggle to quickly absorb ice-cold water, so it is best to opt for warm water instead.  

4. Eat some good recovery food

Muscles use glycogen as a fuel source to make energy. Carbs are converted to glycogen, but glycogen, in being used to make energy, is depleted after a run. This means your muscles and cells throughout your body don’t have enough fuel.

Muscles are also going to be damaged and will need protein and essential amino acids from protein to repair. Protein can be found in a variety of sources, vegan and otherwise, including meat, poultry, fish, eggs, dairy, nuts, legumes, and soy.

How can City Physiotherapy Adelaide help with a fun run?

Overall, the most important thing you can do is have fun – it is called a fun run after all! 

One way to ensure you are having fun is to not get injured. While some injuries are not preventable, there is a lot that can be done to minimise the chance of them occurring. Following these tips are a great way to ease yourself back into running long distance. 

The team at City Physio can help you devise a training plan specifically suited to you and your body, with consideration for any musculoskeletal imbalances, pre-existing injuries, or myofascial tightness that you may have. Our qualified physiotherapists will consult with you to ensure your physical health remains in check and provide all the necessary tools to perform at your best. 

Call our friendly reception on 8212 4886 or click the book online button below for a same-day appointment to help you get back into running for a fun run!

Sources 

Fun run training tips, Queensland Government, viewed 1 December 2022. Available at: https://www.healthier.qld.gov.au/guide/fun-run-training-tips/

Regular physical activity is one of the most important things you can do for your health and wellbeing. There are many short-term benefits, including improved mood and sleep, and decreased stress. Long-term benefits include improved fitness and cardiovascular health.

It can be hard to maintain regular physical activity when we lead such busy lives. It is important to take time out of our day to maintain some level of physical activity. One way to do so is to combine physical activities with social activities. Maintaining social contact with friends and family is equally as important for your mental health, so you will be reaping numerous benefits by combining social activities with some level of physical activity. 

Here are 6 great social activities that will also help to keep you fit this summer.

6 Social Activities to Keep You Fit This Summer

1. Hiking

Not only is it a good starting point for your fitness journey, hiking has many great benefits. Hiking has been shown to be significantly beneficial to your mental health, as it reconnects you with nature and helps to improve mood. Getting a walking group together is a fun and social way to include some walking activity into your routine. 

South Australia, particularly Adelaide and its surrounding area, has some of the best walking trails in the world. Check out the Walking SA website, which can help you find the perfect walking trail suited to your level of fitness.

2. Swimming 

Swimming is one of Australia’s favourite pastimes, and for good reason. While you might not think so, swimming is definitely a social sport. Many swimmers train together, take classes together, or simply share each other’s experiences. 

Swimming is a low-impact activity, so it helps to improve the cardiovascular system without too much strain on the body’s joints and muscles. If you’re curious about the many benefits of swimming you can read more about it  here. 

Get a group of friends together, and head down to the beach or pool for a fun activity this summer. Adelaide has a number of great beaches, including but not limited to Glenelg (which is easily accessible on the tram), Port Noarlunga, and Henley, as well as many public swimming pools available to use. Click here to find your closest public pool, so you can start swimming in no time! 

3. Volleyball 

Sometimes overlooked as a social sport, volleyball is fun and easy. Essentially, all you need is a makeshift net (you can use a rope), a ball, and at least one friend! 

It is easy to set up a volleyball ‘court’ in your backyard or a local park, and is a great way to get outside and make use of the sunshine during summer. If you’re heading down to Glenelg also keep an eye out for the volleyball nets set up for public use, which are available from sunrise to sunset all summer long.

4. Tennis 

If you have a racquet, you can play tennis. Tennis has many benefits when you play socially, including developing social skills with your friends and family, improving your teamwork and communication skills, and of course, improves your fitness. 

There are many public tennis courts all over Adelaide, in the parklands in the CBD as well as suburbs. Check out this website to find your closest public tennis court.

5. Backyard Cricket 

There is no denying that Australians love their cricket. Backyard cricket is fundamental to many Australian friendship groups and families. Whether you use an esky, a rubbish bin, or actual stumps, it is an approachable game that is fun for all. 

Backyard cricket is a great social game to spend an afternoon playing in the company of your friends and family.It also helps your fitness, and is a great introduction to cricket for many young ones. 

6. Yoga

Yoga is a fun and simple activity to get more in touch with your body. It improves flexibility, mindfulness, and overall fitness.

There are yoga studios all over Adelaide, with classes tailored for both beginners and seasoned yogis being run everyday. It is also a great way to meet new people who also appreciate the practice of yoga. You can also find yoga classes online available for free.  

How can City Physio help?

While most of these activities are low-impact and perfect for people of all ages and fitness levels, it does not mean you will be immune from injury if you partake in these activities. 

If you have any pre-existing injuries, or any areas of concern, our physiotherapists can assess you, and provide you with individualised advice on how to participate in physical activity this summer safely. 

If you feel any niggles in any part of your body, it is best not to ignore them. Here at City Physio, we will help you get back on track as quickly as possible, so you can continue participating in these fun social activities. 

Book an appointment now!

Our team at City Physiotherapists are more than ready to help you alleviate any you do have, and prevent future injuries from arising. Do not hesitate to book an appointment. Call our friendly reception on 8212 4886, or click the book online button below for a same-day appointment.