Most commonly this affects the pubic symphysis joint at the front (over your pubic bone) and the sacroiliac joints at the back of the pelvis (below the dimples in your low back). This can often be quite debilitating and make simple tasks like taking the stairs or picking up your toddler quite difficult.

 Treatment can include:
* Soft tissue massage/myofascial release
* Taping
* Support garments (belts and leggings)
* Education
* Postural correction
* Footwear
* And of course, EXERCISE 

One of the most effective ways to manage pelvic gridle pain is via the appropriate exercise. This can be done via a home exercise program or through our Clinical Exercise classes, which is the perfect way to compliment your physiotherapy management.

All of our physios have undergone additional Women’s Health training and are equipped to assist you with your pregnancy related aches and pains or tailor a home exercise program suitable to you 👏🏼

If you’re pregnant and experiencing pelvic girdle pain, or just want to discuss how you can keep moving well throughout your pregnancy book an appointment online via our website or 📞 58977044

#gvsportscare #shepparton #health #fitness #physio #podiatry #clinicalpilates #exercise #pelvichealth #pregnancypain #pregnancy #pelvicpain #womenshealth

Reference:
Ceprnja D, Chipchase L, Fahey P, Liamputtong P, Gupta A. Prevalence and Factors Associated with Pelvic Girdle Pain During Pregnancy in Australian Women: A Cross-Sectional Study. Spine (Phila Pa 1976). 2021 Jul 15;46(14):944-949. doi: 10.1097/BRS.0000000000003954.

The post Pelvic Pain in Pregnancy appeared first on GV Sportscare.

You’ve probably heard the term ‘pelvic floor’ thrown around here and there, but what actually is the pelvic floor and why is it important?

The pelvic floor is a group of muscles located in our pelvis that stretch like a sling from the pubic bone at the front of your pelvis to the tailbone at the back of your pelvis, and side to side to each ischial bone (sitting bones).

In the simplest terms, the pelvic floor supports the pelvic organs that sit above it and prevents the pelvic organs from falling through. Above your pelvic floor sits your important organs including the bladder, bowel and the uterus, and the pelvic floor muscles help to control release of urine and faeces from these organs by relaxing and contracting muscles around the openings of these organs (sphincters). The pelvic floor also plays an important role in sexual function in both males and females.

Image source: https://www.continence.org.au/about-continence/continence-health/pelvic-floor

Just like any other muscle in your body, the pelvic floor muscles can become weak. This can happen in both females and males! This means that they are unable to support the pressure coming from your abdomen, or cannot control the flow of urine or faeces out of the bladder or bowel.

Some of the signs of this include bladder leakage with coughing, sneezing, laughing, running, jumping, urgency to use your bladder or bowels, or in females, signs of a prolapse including heaviness or pressure or the feeling as though something is coming out of your vagina.

Who is at risk of pelvic floor issues?

 Some people have a higher risk of developing pelvic floor problems:

• Women who are pregnant, recently given birth (regardless of the birth type) or who have ever been pregnant
• Women who are going through menopause or women post-menopause
• People who have had surgery on the pelvis e.g. women who have had gynaecological surgery, men who have had prostate surgery, or following pelvic radiotherapy
• People who participate in high-impact exercise e.g. running, jumping sports or high intensity cardio; or heavy lifting e.g. at work or at the gym
• People who have a chronic cough or sneeze e.g. due to asthma or smoking
• People who suffer from chronic constipation

So, what can physiotherapists do about it?

If you can relate to any of these symptoms, just remember you are not alone. 1 in 4 people (males and females) will experience bladder leakage, 1 in 4 women will experience a prolapse in their life, and 1 in 10 young women will experience bladder leakage during sport – but just because this is common doesn’t mean it is normal!

Physiotherapists are experts in managing musculoskeletal problems, and the pelvic floor muscles are no exception! The research suggests that exercises for your pelvic floor which are done for a minimum of 12 weeks can significantly reduce symptoms of pelvic floor dysfunction, and if started during pregnancy can prevent pelvic floor issues after pregnancy!

Our Shepparton physiotherapists are trained in delivering these exercise programs which we can design for you to complete at home and can make sure that you are completing the exercises correctly. Alternatively, our Clinical Exercise (formerly Clinical Pilates) classes are also designed to target the pelvic floor muscles if this is an issue for you.

I want to exercise – how can I modify my exercise to take care of my pelvic floor?

 If you are worried about your pelvic floor during your regular exercise routine, here are some tips that you can start with to reduce strain on your pelvic floor:

• Engage the pelvic floor before performing an exercise, if you’re unsure how seek help from your Shepparton physiotherapist
• Perform exercises in sitting or lying down, rather than in standing
• Increase the number of repetitions (10-15) or sets (3-4) but reduce the weight you are lifting
• Avoid holding your breath while completing an exercise
• Switch from higher impact to lower impact cardio exercise e.g. walking or swimming rather than running
• Switch from single leg to double leg exercise e.g. skipping on two feet rather than one

Unsure where to start?

Our Shepparton physiotherapists can assist you to form an exercise regime that is safe for your pelvic floor based on your individual needs. We can also help guide if you need to see a specialist women’s health physiotherapist.

Helpful Websites:

Continence Foundation of Australia

Pelvic Floor First, Pelvic Floor Safe Exercises

Go Against The Flow (support for young women with incontinence)

–Emily Wiedemann

Physiotherapist Shepparton

GV Sportscare

The post What is the pelvic floor and how does it impact my exercise? appeared first on GV Sportscare.

Most commonly this affects the pubic symphysis joint at the front (over your pubic bone) and the sacroiliac joints at the back of the pelvis (below the dimples in your low back). This can often be quite debilitating and make simple tasks like taking the stairs or picking up your toddler quite difficult.

 Treatment can include:
* Soft tissue massage/myofascial release
* Taping
* Support garments (belts and leggings)

* Education
* Postural correction
* Footwear
* And of course, EXERCISE 

One of the most effective ways to manage pelvic gridle pain is via the appropriate exercise. This can be done via a home exercise program or through our Clinical Exercise classes, which is the perfect way to compliment your physiotherapy management.

All of our Shepparton physios are equipped to assist you and our new physiotherapist Jacinta specialises in Women’s Health and can help you manage your pregnancy aches and pains or tailor a home exercise program suitable to you

If you’re pregnant and experiencing pelvic girdle pain book an appointment online via our website gvsportscare.com.au or  58977044

#gvsportscare #shepparton #health #fitness #physio #podiatry #clinicalpilates #exercise #pelvichealth #pregnancypain #pregnancy #pelvicpain #womenshealth

Reference:
Ceprnja D, Chipchase L, Fahey P, Liamputtong P, Gupta A. Prevalence and Factors Associated with Pelvic Girdle Pain During Pregnancy in Australian Women: A Cross-Sectional Study. Spine (Phila Pa 1976). 2021 Jul 15;46(14):944-949. doi: 10.1097/BRS.0000000000003954.

The post Pelvic Pain in Pregnancy appeared first on GV Sportscare.

You’ve probably heard the term ‘pelvic floor’ thrown around here and there, but what actually is the pelvic floor and why is it important?

The pelvic floor is a group of muscles located in our pelvis that stretch like a sling from the pubic bone at the front of your pelvis to the tailbone at the back of your pelvis, and side to side to each ischial bone (sitting bones).

In the simplest terms, the pelvic floor supports the pelvic organs that sit above it and prevents the pelvic organs from falling through. Above your pelvic floor sits your important organs including the bladder, bowel and the uterus, and the pelvic floor muscles help to control release of urine and faeces from these organs by relaxing and contracting muscles around the openings of these organs (sphincters). The pelvic floor also plays an important role in sexual function in both males and females.

Image source: https://www.continence.org.au/about-continence/continence-health/pelvic-floor

Just like any other muscle in your body, the pelvic floor muscles can become weak. This can happen in both females and males! This means that they are unable to support the pressure coming from your abdomen, or cannot control the flow of urine or faeces out of the bladder or bowel.

Some of the signs of this include bladder leakage with coughing, sneezing, laughing, running, jumping, urgency to use your bladder or bowels, or in females, signs of a prolapse including heaviness or pressure or the feeling as though something is coming out of your vagina.

Who is at risk of pelvic floor issues?

 Some people have a higher risk of developing pelvic floor problems:

• Women who are pregnant, recently given birth (regardless of the birth type) or who have ever been pregnant
• Women who are going through menopause or women post-menopause
• People who have had surgery on the pelvis e.g. women who have had gynaecological surgery, men who have had prostate surgery, or following pelvic radiotherapy
• People who participate in high-impact exercise e.g. running, jumping sports or high intensity cardio; or heavy lifting e.g. at work or at the gym
• People who have a chronic cough or sneeze e.g. due to asthma or smoking
• People who suffer from chronic constipation

So, what can physiotherapists do about it?

If you can relate to any of these symptoms, just remember you are not alone. 1 in 4 people (males and females) will experience bladder leakage, 1 in 4 women will experience a prolapse in their life, and 1 in 10 young women will experience bladder leakage during sport – but just because this is common doesn’t mean it is normal!

Physiotherapists are experts in managing musculoskeletal problems, and the pelvic floor muscles are no exception! The research suggests that exercises for your pelvic floor which are done for a minimum of 12 weeks can significantly reduce symptoms of pelvic floor dysfunction, and if started during pregnancy can prevent pelvic floor issues after pregnancy!

Our Shepparton physiotherapists are trained in delivering these exercise programs which we can design for you to complete at home and can make sure that you are completing the exercises correctly. Alternatively, our Clinical Exercise (formerly Clinical Pilates) classes are also designed to target the pelvic floor muscles if this is an issue for you.

I want to exercise – how can I modify my exercise to take care of my pelvic floor?

 If you are worried about your pelvic floor during your regular exercise routine, here are some tips that you can start with to reduce strain on your pelvic floor:

• Engage the pelvic floor before performing an exercise, if you’re unsure how seek help from your Shepparton physiotherapist
• Perform exercises in sitting or lying down, rather than in standing
• Increase the number of repetitions (10-15) or sets (3-4) but reduce the weight you are lifting
• Avoid holding your breath while completing an exercise
• Switch from higher impact to lower impact cardio exercise e.g. walking or swimming rather than running
• Switch from single leg to double leg exercise e.g. skipping on two feet rather than one

Unsure where to start?

Our Shepparton physiotherapists can assist you to form an exercise regime that is safe for your pelvic floor based on your individual needs. We can also help guide if you need to see a specialist women’s health physiotherapist.

Helpful Websites:

Continence Foundation of Australia

Pelvic Floor First, Pelvic Floor Safe Exercises

Go Against The Flow (support for young women with incontinence)

–Emily Wiedemann

Physiotherapist Shepparton

GV Sportscare

The post What is the pelvic floor and how does it impact my exercise? appeared first on GV Sportscare.

Our physio Georgie has been prepping to run her first half marathon!

She shared her top tips to avoid running injuries below and you can also jump onto our instagram @gvsportscare to see her favourite running exercises!

1. Plan your training. Most injuries come on from creeping your km’s up too quickly. What might seem reasonable increases can result in niggling injuries that slow you down.
2. Seek help early. A grumpy big toe, a niggling Achilles and a stiff mid back have all been little bumps in the road. They haven’t stopped her training thanks to some release work and targeted exercises.
3. Get a training buddy. Especially on longer runs for motivation! Georgie is training with her Dad
4. Consider your nutrition! Prepare for long runs in advance.
5. Training in netball seasons is difficult and it’s so important to listen to your body when it needs an extra day recovery

Good luck to our Shepparton physiotherapist Georgie and all of our clients running in the upcoming Melbourne Marathon 👌🏼👏🏼 🏃🏽‍♀️🏃🏼‍♂️

#melbournemarathon #running #runningphysio
#training #runinjuries #gvsportscare #shepparton #health #fitness #physio #podiatry #clinicalpilates #exercise

–Georgie O’Connor

Physiotherapist Shepparton

GV Sportscare

The post Running tips and Exercises appeared first on GV Sportscare.

Why is PREHAB important in ACL injuries?

There are many other benefits:

Opportunity for your Shepparton physiotherapist to assess your strength of your non injured leg. We use this measurement throughout your rehab post operative as part of your testing before you return to sport. We use testing to reduce chance of rupturing your graft. Taking this measurement before surgery gives us a more accurate measure of your strength BEFORE you decondition due to surgery. This gives us a more accurate measurement to aim for before returning to sport.

Reduce swelling before surgery and increase strength to improve your immediate post operative period

Improve confidence and walking pattern

Discuss goals, timelines and expectations

So while you may want to book the surgery and get going, consider and ask your surgeon about the benefits of prehab. As we get better at planning for major surgeries the outcomes continue to improve. Short term patience and effort can pay off in the long term

If you’re unsure, speak with one of our Shepparton physiotherapists before your surgery

The post ACL rupture, why bother with prehab? appeared first on GV Sportscare.

Clinical classes are run by fully trained physiotherapists. Physiotherapists spend 4-6 years studying in depth anatomy and biomechanics in order to learn why and how the body should move. We then use these skills to assess injuries and how best to rehabilitate them.

Pilates has been well studied as a successful mode of rehab in particular for those with neck and back pain, but can be used for most injuries. Our Clinical Exercise classes are capped at a maximum of 6 participants, meaning that each person will be closely supervised in order to prevent poor quality execution of exercises and prevent further injury.

Each participant will perform their own individual program that has been designed by our Shepparton physiotherapists, in order to address areas of weakness or correct poor movement patterns.  The tailored program is progressed once quality of movement has been achieved. It is important to understand that at different stages of your life that your body adapts to increasing load differently and therefore progressions are carefully thought out by your physio.

Physios are also able to account for recent relapses or ‘flare ups’ of injury and alter your program accordingly to prevent further irritation. Physios are also able to manage multiple injuries and find a way to keep you exercising safely. We also have many clients who just like to exercise for general fitness under the supervision of a physiotherapist. For those who fall into more vulnerable groups eg pregnant, returning to exercise post pregnancy, returning to exercise post major surgery or illness, we can also account for changes in your anatomy, physiology and load tolerance to design an appropriate program.

For these reasons group physio classes is one of the only classes that are still funded by private health insurance companies as per the new government regulations.

What is a reformer and why is it so popular?

Joseph Pilates was the inventor of Pilates and one of the machines he developed to practice Pilates is called the Reformer. A Reformer has a carriage which is flat platform and rolls back and forth on a frame. The carriage is attached to one end by springs that provide differing levels of resistance. The reformer also has straps that you can use to push or pull with your arms or legs.

You may have heard that Pilates is a great way to train your core. With the Reformer the carriage which rolls along the frame and the springs that can be changed to provide more or less support which will challenge stability and core strength. The Reformer is designed in such a way that muscle is built but joints do not feel the same type of load that traditional exercise can place in them. Therefore people find that they can challenge their body more in Pilates and build strength easier. Our Shepparton physios can change how much of your body is supported by the Reformer which will change how much support your body will need to provide to perform the exercise.

One of the great advantages of the Reformer is that due to it’s versatility and design you can exercise is many different positions and it is adjustable for individual body types an

To summarise reformers are popular for a few reasons:

-it’s versatility means exercises can be tailored to many different fitness levels

-it’s gentle, many exercises can be performed lying down, sitting or standing. They are generally low impact however still count as ‘weightbearing exercise’ in most instances.

-it can also be really challenging, as your awareness and core strength improves the more challenging exercises you can master.

-there is much research to prove that Clinical Pilates is very beneficial in many musculoskeletal injuries, particularly neck and low back pain.

-Sophie Woodhouse

Physiotherapist Shepparton

GV Sportscare

The post Clinical Exercise (formerly Clinical Pilates), what’s so good about it? appeared first on GV Sportscare.

Podiatrist Tom gives his top 3 tips for runners!

The post Running tips from Tom appeared first on GV Sportscare.

As a Podiatrist, it is my job to be an expert in a small area of the body (the lower leg and foot). As a profession we complete professional development every year to keep ourselves up to date with the latest research and treatments. 

That’s all well and good when it comes to the foot, but what about the rest of the body? Surely we need to educate ourselves on the broader aspects of health and the human body right? 

Of course. 

Not only does this broaden our knowledge on how the foot relates to the rest of the body but I have found this invaluable when referring to other professions for help, because we can’t fix everything ourselves.

Over the past 2 years I have collated a list of my favourite podcasts and resources, with the goal of improving as a foot specialist but improving on my overall health knowledge.

 The podcasts and resources in this library have either; 

• Changed my clinical practice in a positive way
• Had a positive impact on clients that I have seen
• Had a positive impact on my own health
• Sparked interest and further reading in areas related and unrelated to my profession

Starting with THE most impactful podcast I believe I have ever listened to. The topic is “sleep”. We do it every day but do we get enough? HOW do we get enough? The way Matthew Walker breaks down the importance of sleep in this podcast is truly powerful. I have not treated sleep the same since.

Good quality and quantity of sleep has been shown to improve:

• Injury rehab/recovery
• Injury prevention
• Weight loss 
• Muscle building

The podcast explains HOW these are influenced. 

Sleep is undoubtedly the most important pillar of health. So much so that I truly believe and as Matthew Walker explains: the other 2 pillars of health (nutrition and exercise) only have their maximum benefit if sleep is done well. Throughout the 2 hour podcast, Matt gives great pointers on how to improve your sleep instantly and practically, in small achievable steps.

This JRE episode is a great start to sleep education. It’s not too heavy and not too hard to listen to. 

Joe Rogan Experience #1109 – Matthew Walker 

If this blows you away as much as it did me, Matt has clocked up around 10 more hours worth of free podcasts/audiobooks on:

• The Peter Attia Drive Part I, II, III with Matthew Walker (8 hours) 
• Found my fitness podcast with Rhonda Patrick & Matthew Walker (2.5hours) 
• Audiobook (Audible) – Why We Sleep (Sign up get a free credit to purchase book)

You may notice as you look through the list below that I’m a big fan of Joe Rogan. He swears a lot, but if you can look past that he’s an intelligent and open minded host that gets the most out of his ultra intellectual guests and makes it understandable for you and I!

I will add to this list as I find new great content and build a well rounded library of information for anyone to get ideas on how to perhaps improve their overall health. The health section of this podcast library is not to be construed as medical advice. One should not delay seeking medical advice for a medical issue related to any of these topics. It is purely to build interest, build the conversation and learn to invest in your health. And the other half that’s not health? – just some other people I find very interesting.

Tom’s podcast library

Sleep

• Joe Rogan Experience #1109 – Matthew Walker  
• The Peter Attia Drive Part I, II, III IV with Matthew Walker (10 hours)
• Found my fitness with Rhonda Patrick & Matthew Walker (2.5hours) 
• Audiobook (Audible) – Why We Sleep (Sign up get a free credit to purchase book) 

Health/Longevity/Nutrition

• Joe Rogan Experience (JRE) & Rhonda Patrick – I, II, III, IV, V, VI, VII, VIII, IX
• Low carb podcast & GP show – David Unwin  Low Carb For Diabetes Part 1, Part 2, see also our ‘LCHF library’
• Rhonda Patrick – Found my fitness podcast – Episodes
• Tim Ferris – Dom D’Agistino – The Ketogenic Diet 
• Peter Attia Drive – Dom D’Agostino, Ph.D.: ketosis, n=1, exogenous ketones, HBOT, seizures, and cancer
• Joe Rogan – episode #1108 – Peter Attia
• The Tim Ferris Show – Peter Attia – Fasting, Metformin, Athletic performance and more
• The Tim Ferris Show – Dom D’agistino – Disease prevention, Cancer and living longer
• Medicinal Mushrooms & Optimising your health – The Movement Fix Podcast
• Joe Rogan & David Sinclair Biology of ageing I, II
• The Foot Collective – Health Conversations Ep. 10 – Jeff Shub

Feet/Shoes

• The Foot Collective + Ray Mclanahan
• The Foot Collective – #shoptalk Ep. 4 | Orthotics
• The Foot Collective – #shoptalk Ep. 10 | Debunking Common Foot Myths
• ReWild yourself + Ray Mclanahan
• The Running For Real Podcast + Ray Mclanahan
• The Movement Fix + Jay Dichary I, II
• The Barefoot Movement Podcast + Clinton Ober (Earthing)
• The Foot Collective – #shoptalk Ep. 13 | The Vibram Lawsuit
• The Foot Collective – Nerd Conversations Ep. 1 – Mike Filipovic

Movement

• The Foot Collective – Movement based lifestyle
• Move your DNA (Audiobook) – Katy Bowman
• Katy Bowman – Move your DNA Podcast #106 Alignment Matters : Your feet through the years
• Mobility and Flexibility: Whats the difference? – The Movement Fix Podcast

Training/ Load management

• Workload management and Injuries – Tim Gabbett PhD – The Movement Fix Podcast
• The Young Athlete Podcast – Who’s journey is it? – A parents perspective

Mindfulness

• How to master your mind – Sam Harris
• Sam Harris – The Waking Up Podcast
• Waking up – App

Other

Evolution

• JRE Bret Weinstein + Heather Heying – Former professors of Evolutionary Biology at Evergreen State College
• JRE + Bret Weinstein I, II, III
• JRE + Geoffrey Miller – Geoffrey Miller is an evolutionary psychologist, serving as an associate professor of psychology at the University of New Mexico and known for his expertise in sexual selection in human evolution.
• JRE + Richard Dawkins – FRS FRSL is an English ethologist, evolutionary biologist, and author.
• JRE + Steven Pinker – A cognitive psychologist, linguist, and popular science author. He is Johnstone Family Professor in the Department of Psychology at Harvard University, and is known for his advocacy of evolutionary psychology and the computational theory of mind.

Space

• JRE + Bob Lazar – Bob Lazar is a physicist who worked at Los Alamos National Laboratory in New Mexico, and also on reverse engineering extraterrestrial technology at a site called S-4 near the Area 51 Groom Lake operating location.
• JRE + Cmndr Fravor – Commander David Fravor is a retired US Navy pilot, who has a close encounter in 2004 with the so-called Tic Tac UFO
• JRE + George Knapp – George Knapp is an author, speaker, and the chief investigative reporter at KLAS TV in Las Vegas, NV
• JRE + Neil deGrasse Tyson I, II, III – Neil deGrasse Tyson is an astrophysicist, cosmologist, author, and science communicator.
• JRE + Brian Cox I, II – Professor Brian Cox is an English physicist and Professor of Particle Physics in the School of Physics and Astronomy at the University of Manchester in the UK.
• JRE + Garret Riseman – Garrett Reisman is a former NASA Astronaut. He is currently a Professor of Astronautical Engineering at USC and a Senior Advisor at SpaceX.
• JRE + Cmndr Chris Hadfield – Chris Hadfield is a retired Canadian astronaut who was the first Canadian to walk in space. He also authored the New York Times Bestseller “An Astronaut’s Guide to Life on Earth”

Motivation

• JRE + Kevin Hart I, II

Tech

• JRE + Elon Musk I, II – Elon Musk is a business magnet, investor and engineer.
• JRE + Edward Snowden – Edward Snowden is an American whistleblower who copied and leaked highly classified information from the National Security Agency in 2013 when he was a Central Intelligence Agency employee and subcontractor.

Sustainable hunting

• JRE + Steve Rinella I, II – Steven Rinella is an outdoorsman, author, and television host. He currently hosts “MeatEater” on the Sportsman Channel & Netflix, and a podcast also called “MeatEater”.

Tom Davey

Podiatrist Shepparton

GV Sportscare

Image references:

https://www.google.com/searchq=matthew+walker+why+we+sleep&tbm=isch&ved=2ahUKEwjPyKmGibjrAhXNeysKHR3tBCMQ2cCegQIABAA&oq=matthew+walker+why+we+sleep&gs_lcp=CgNpbWcQAzIGCAAQBxAeMgYIABAHEB4yBggAEAcQHjIICAAQCBAHEB4yCAgAEAgQBxAeUMjgDFi_4wxgkuUMaABwAHgAgAG7AYgBzgKSAQMwLjKYAQCgAQGqAQtnd3Mtd2l6LWltZ8ABAQ&sclient=img&ei=MupFX8_nA833rQGd2pOYAg&bih=610&biw=1280#imgrc=Lb7ZovoU6d7m1M

https://www.google.com/searchq=3+pillars+of+health&tbm=isch&ved=2ahUKEwiX4MyHi7jrAhVzlUsFHXrqBb8Q2cCegQIABAA&oq=3+pillars+of+health&gs_lcp=CgNpbWcQAzIECAAQQzIECAAQQzIECAAQGDIECAAQGDIECAAQGDIECAAQGDIECAAQGDoGCAAQBxAeUKK1BFjnugRgib4EaABwAHgAgAGfAYgBtQKSAQMwLjKYAQCgAQGqAQtnd3Mtd2l6LWltZ8ABAQ&sclient=img&ei=TexFX9eFJfOqrtoP-tSX-As&bih=561&biw=1280#imgrc=hrtYKTv7WC68RM

The post Tom’s Podcast Library appeared first on GV Sportscare.

I know we are all keen beans to get back to sport, but for those fast bowlers amongst us, slow down a second 😉

Adolescent fast bowlers are more at risk of lumbar (lower back) stress injuries and how many balls you bowl per week for your AGE is very important! Now more than any other season we have the potential to overdo it given the lack of sport over winter.

As researched by Cricket Australia: ‘the frequency of bowling sessions (more sessions per week and less time between sessions) increases the risk of developing a lumbar stress fracture. This was a more prominent risk factor than the number of balls bowled’

🌟Guidelines for U/11’s through to U/19’s🌟

-Avoid bowling more than 2 days in a row where possible

-Avoid bowling more than 4 days in a week

-Allow one easy week (eg: 50% of target load) every 4-5 weeks

-Schedule a week off bowling after every 10-12 weeks of bowling to allow your body to recover

🏏 For further information on how many overs/match and ball/week fast bowlers in each age group should aim for see:

https://www.community.cricket.com.au/clubs/youth-pace-bowling-guidelines

🏏 For an in depth overview for elite level junior athletes:

 2019 20 Junior Bowling Guidelines Explained

Any questions or any early concerns of back pain in bowlers, should be addressed by your healthcare professional ASAP!

#shepparton #cricket #sheppartoncricket #bowling #fastbowler #physioshepparton #loadmanagement #gvsportscare #gv #goulburnvalley

Sophie Woodhouse

Physiotherapist Shepparton

GV Sportscare

The post Cricket: Youth Pace Bowling Guidelines appeared first on GV Sportscare.