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.

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.

Shepparton Podiatrist Tom explains in this video how to map out your runs and think carefully about the amount of rest in between each run. He also explains why rest days, strength and conditioning and cross training are all great ideas.

When it comes to running injuries, Tom will often help his clients to write out their weekly routine and look at what can be added or adjusted to allow the individual to continue to run while rehabbing an injury.

Tom Davey

Podiatrist Shepparton, GV Sportscare

The post Mapping your weekly runs appeared first on GV Sportscare.

🥦🥬🥥🥑🥩🥗 

‍

The post Achilles tendon pain appeared first on GV Sportscare.

Tom achieves this via foot/leg strength, movement/mobility and footwear selection.
👞

Everyone needs natural foot shape and function to move pain free. Certain features in most modern shoes prevent the foot from functioning as it should.
👣
Building foot and leg strength, increasing mobility within the foot and avoiding particular shoe features can see a bunion return to normal over time.
⏰
Surgery for bunions is necessary in some cases. However, it is important to know that there are treatments and changes that can be utilised to fix or manage the bunion conservatively.
💉

Tom Davey

Podiatrist Shepparton, GV Sportscare

The post Bunions: non surgical management appeared first on GV Sportscare.