Uni physio

Sports injury management

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Sports injury management

When it comes to sports injury management, most people are familiar with the old acronym RICE (rest, ice, compression, elevation) for soft tissue injury management, but what is the evidence for it, and can we do better?

Complete rest is rarely necessary following simple soft tissue injuries. For example, following a simple ankle sprain, a person who continues to move the ankle and weight bear as tolerated will have accelerated recovery compared to someone who avoids weight bearing and keeps the ankle still.

Ice is often used immediately following a soft tissue injury. Ice does not reduce swelling. If applied correctly, ice can reduce the temperature of surrounding tissues enough to reduce the nerve’s ability to carry information back to the brain, thereby reducing pain. Unfortunately, ice can interrupt the natural inflammatory response following an injury and possibly delay the healing response. The consensus is: only ice following an injury if the pain is intolerable – then ice it properly by making a bag of crushed ice and water.

The new recommended acronym for soft tissue injury management. PEACE (Protect, Elevate, Avoid anti-inflammatories, Compress and Educate) refers to the steps immediately following injury. In the next few days, the injury needs a bit of LOVE (Load, Optimism, Vascularisation and Exercise). For more information on how to best manage your injury, contact us on 49216879 or admin@numoves.com.au

For the full article visit the BJSM editorial: https://bjsm.bmj.com/content/54/2/72

Running resolution

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Physio for runners newcastle

Do you have a 2020 running resolution?

Here at NUmoves we love to support people to get active, exercise and stay healthy. If your 2020 goal is to get started on a running routine, we have a few simple tips to make it easy to keep on track and injury free!

  1. Setup for success – If you have not run for a long time, you will need to use an interval training (run-walk-run-walk) program condition your leg muscles before you can do longer runs. It is better to run at your natural pace and then walk for a short rest than to try and run very slowly. Here is an example of an interval program that should be tailored to your previous running experience and amount of time off.
Interval Program – Novice Runners (not first timers) – For return to run after 3-12 month break.
Weeks Time Run Walk 1st Week 2nd Week
1-2 15 mins 60secs 60secs 2 runs 3 runs
2-3 20 mins 120secs 60secs 2 runs 3 runs
4-6 25mins 120secs 60secs 2 runs 3 runs
7-8 25 mins 5mins 60secs 2 runs 3 runs
  1. Cross train – you can improve your cardiovascular fitness with other forms of exercise, cycling, rowing, swimming and HIIT classes are all great options if the running legs are feeling a bit overdone. A running specific strengthening program can work wonders to improve your running performance and reduce the risk of injury, which leads to the next tip…
  1. Listen to your body – most people will know when they are doing too much too soon, muscles feeling fatigued, tight, sore etc. Ignore the signs at your peril.
  1. Remember your goals! – Rome wasn’t built in a day. For long term success, take your time to get there and you will be much more likely to smash your running goals.
  1. Make it fun – listen to music, run your local trails, run with friends, take the dog, every time you complete a run give yourself a pat on the back, you are one step closer to being your best self.

Get your two strength sessions in per week

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physio newcastle university callaghan

Callaghan provides a community who strive to produce and utilise research to better ourselves and our university.

There is a single research driven intervention that increases concentration, mood, mental health, metabolic health and overall well-being. Yet most of us struggle to maintain a routine that includes it. Exercise is that intervention and it is well known that achieving the National health and WHO recommendations of 150-300 mins of exercise per week including two strength sessions provides many benefits.

So, what are the side-effects or negative consequences of achieving this? If you find the right exercise for you and use simple exercise guidelines there are minimal risks. Here are some of those recommendations:

  • If over 50 get a medical check from your GP before starting a new routine, especially if its going to be high intensity exercise.
  • Don’t go too hard at the start. Its a common source of injury when the body is not conditioned to a new activity or exercise program.
  • If you are going to lift weights, then make sure your technique is correct. A personal trainer or exercise physiologist at NU Sport can provide this advice and education.
  • Strength classes don’t have to involve weights. You can use body weight in multiple ways to achieve your two strength sessions. Learn more about strength in small group pilates style classes designed for uni staff on campus.
  • If you feel pain associated with exercise that doesn’t ease of quickly then get some advice from the uni physio clinic on campus. Don’t let pain stop you participating in activity and exercise. Early advice and management is the key.

Go to the gym and get your 2 recommended strength sessions per week! You will feel better and live healthier if you can achieve what research has clearly proven.

If you want to read more here is a summary of a research article on strength exercise.