2020 - MovementRight

18Jun 2020 by admin No Comments

Runners Series 2: Exercises for ITB Syndrome

Exercises

Runners Series Part 2: ITB Syndrome What is ITB Syndrome? ITB is short for Iliotibial band. The ITB is located at the lateral (outer) part of the thigh, connecting the hip and the knee joint. ITB syndrome is classified as an overused injury of the connective tissue. Common complaints are pain and tenderness at the area outside the knee. The most common cause of ITB syndrome is instability of the knee joint or the hip. Resting is a good option to relieve pain, but the pain may resurface again without fixing the root cause -- instability. Sometimes prevention is the cure. Give these preventative exercises a try and see if that it helps. If not, contact us to book a Sports Therapy session and we’ll examine what needs to be strengthened…

17Jun 2020 by admin No Comments

Runners Series: Exercises for Anterior Knee Pain

Exercises

Running has always been the number one go-to cardiovascular exercise for many. However, many also stop running for good after facing knee discomfort or pain. Running is a high impact activity. Research shows that the amount of force placed on the knee tendon while running is about 4.7-6.9 times the body weight and knee joint compression force is about 7 – 11 times the body weight (Stan L James, MD: Running Injuries to the Knee. J Am Acad Orthop Surg 1995;3:309-318.) A marathon runner takes an average of 25,000 steps during a race, not forgetting all of the other mileage clocked leading to the marathon day. Imagine how much of a load is put on the knee joint! Four of the most common injuries are usually anterior knee pain, iliotibial-band (ITB) syndrome, Achilles…

15May 2020 by admin No Comments

Stress and Recovery

Habits, Personal Training

What is Stress? Stress is a response designed to get our attention, manage a threat, deal with any damage(injury) and return the body back its own baseline. For example, when we exercise, we break into a sweat and feel thirsty. These are stress responses - your body is trying to regulate its own core temperature (manage threat), and feeling thirsty (getting your attention to drink more water) helps your body return to normal function. There are many other factors contributing to stress, such as physical, mental, emotional, existential, social and environmental stress, but I will just be focusing on the physical (exercise) stress for now. [caption id="attachment_546" align="aligncenter" width="640"] Photo by Gabriel on Unsplash[/caption] Stress and Recovery should be linked in exercise planning When we respond, recover and adapt well, stress make us…

14May 2020 by admin No Comments

2 ways to start a habit – make time and take action

Habits

[caption id="attachment_470" align="aligncenter" width="640"] Photo by Luis Quintero on Unsplash[/caption] The hardest part about starting a habit is starting. Have you heard yourself say these all-too-familiar words: ”I am too busy” or “I have no time?” Instead of making a lengthy to-do list that overwhelms you and promptly gets ignored, why not try the following steps? 1. Make time for things that matter to you Making time is a crucial habit. If you don’t make time, time will fly by from the many other obligations that come out of nowhere. There will never be a perfect time, only time you set aside. Learn to identify what is important for your own self-development and health, eg. getting healthier or losing that extra 10kg. Learn to say no to others and allocate that “me” time for…