Baseball is a sport I have been involved in for many years, from club level through to national competition. Through my academic development, I have come to the conclusion that baseball in Australia remains relatively underdeveloped from a strength and conditioning (S&C) perspective, particularly given the increasing performance demands associated with pitch velocity, pitch volume, and spin rate. While many developing athletes utilise plyometric (plyo) balls and banded warm-ups prior to games, current research suggests that these methods, when implemented in isolation, may hinder performance or increase injury risk if not supported by a well-structured strength and mobility program (Reinold et al., 2018; Zhang et al., 2023).

Resistance training (RT) plays a critical role in both sport performance and overall musculoskeletal resilience. When prescribing RT for baseball athletes, it is essential to understand the mechanical loading patterns and physical demands of pitching. During the pitching motion, the elbow is exposed to forces of approximately 1090N shortly after ball release (Diffendaffer et al., 2023). Without sufficient torque capacity and surrounding muscular strength, this may place excessive stress on the UCL (ulnar collateral ligament) and GHJ (glenohumeral joint).

Shoulder ER (External Rotation) at 90d Shoulder Abduction and Pitch Cycle

(Diffendaffer et al., 2023)

   

(Diffendaffer et al., 2023)

   

From a performance standpoint, RT has demonstrated clear benefits. Upper body strength training alone has been shown to increase pitch velocity by approximately 1.69 mph compared to control groups (Lachowetz et al., 1998). In contrast, weighted ball programs, while effective for velocity development, appear to present a different risk profile. Reinold et al. (2018) reported an increase in pitch velocity of approximately 1 m/s (~2.2 mph); however, this was accompanied by a 24% injury rate within a small cohort over a short-term intervention period, including four elbow injuries.

Additionally, weighted ball programs have been associated with increases in PROM (Passive Range of Motion) for shoulder ER of approximately 4.3° (Reinold et al., 2018). This increase in ER may reflect reduced neuromuscular control and poor positioning efficiency during high-velocity throwing, particularly in athletes lacking sufficient strength and control through these ranges. Increased PROM in ER may heighten anterior loading of the GHJ and contribute to altered joint mechanics. Over time, this may result in compensatory adaptations, including posterior shoulder tightness and increased loading of the medial elbow (Melugin et al., 2021).

With respect to mobility, thoracic spine (T-spine) mobility appears to play a greater role in injury mitigation than direct pitch velocity increases (Skopal et al., 2024). Reduced thoracic rotation has been associated with increased elbow valgus stress and compensatory movement patterns during pitching (Okamura & Iida, 2025). Conversely, improving T-spine mobility may help in reducing these stresses by enhancing kinetic chain efficiency.

Practical interventions to address these factors include:

• Mobility: Open books, quadruped T-spine rotations, windmills
• Motor control: Anti-lateral flexion exercises (e.g., suitcase carries), rotational control drills
• Strength and power integration: Medicine ball rotational throws, hip–shoulder separation drills

Example Exercises (Diffendaffer et al., 2023).

These strategies provide a foundation for improving trunk mechanics, reducing compensatory patterns, and decreasing medial elbow stress during the pitching cycle.

In summary, there is no single “best” method for increasing pitch velocity. An effective approach requires a multifactorial strategy incorporating thoracic mobility, RT, plyometric-based interventions, and sport-specific resisted throwing. Practitioners should remain cautious of excessive increases in shoulder ER PROM, as this may contribute to joint instability and increased reliance on passive structures (Reinold et al., 2018). When appropriately integrated, these methods can enhance performance while minimising compensatory movement patterns, reducing medial elbow stress, and limiting overload of the GHJ.

Further research is required to better define optimal programming strategies that maximise performance outcomes while minimising injury risk in baseball athletes. However, an understanding of the key phases of pitch delivery allows practitioners to more effectively prescribe interventions targeting delivery inefficiencies (Zhang et al., 2023).

Written by Curtis Allderidge, Accredited Exercise Physiologist

What is Prostate Cancer?

The prostate is a male sex gland located at the base of the bladder (size of a walnut) and its primary function is to produce seminal fluid. Prostate cancer (PCa) happens when an abnormal growth of the cells in the prostate gland develops (malignant tumour) which is driven by the hormone testosterone. PCa is the second most common cancer diagnosis in men (first is lung cancer) and the fifth leading cause of death worldwide.¹

What Are the Signs and Symptoms of Prostate Cancer?

• Frequent urge to urinate, trouble urinating or pain during urination.
• Blood in urine or semen.
• Unexplained pain in lower back, upper thighs, or hips.
• Unexpected weight loss.

How is Prostate Cancer Diagnosed?

The average age of PCa diagnosis is 66 years old.² Most PCa are detected via elevated levels of Prostate-Specific Antigen (PSA). If PSA levels are greater than 4 ng/mL a biopsy will be performed and PCa will be suspected, but not all men with elevated PSA levels have PCa, some mean may have benign prostatic hyperplasia (enlarged prostate) or prostatitis (infection or inflammation of the prostate). If a diagnosis of prostate cancer is confirmed, PSA levels will continued to be monitored during and after treatment to check the effectiveness of the treatment.

Other forms of diagnosis include:

• Digital rectal exam: a doctor is able to feel the size of the prostate and check for any abnormalities.
• MRI (Magnetic Resonance Imaging): can assess the prostate size and identify any abnormalities as well as where the tumour might be located within the prostate.
• Biopsy: a small surgical procedure where a needle is used to remove multiple small samples of tissue from the prostate gland. The samples are sent to a lab for examination to confirm the presence of cancer.

Prostate Cancer Risk Factors

• Non-modifiable (cannot be changed):
  • Age (after the age of 50 years, the odds of developing PCa rapidly increase).
  • Family History (having father or brother with PCa doubles risk).
  • Ethnicity (African American men have the highest incidence of prostate cancer worldwide and are more likely to develop the disease earlier in life).
• Modifiable (can be changed):
  • Obesity (increases insulin resistance and inflammation).
  • Diet (increased consumption of animal fat and alcohol, and lower intake of fruits and vegetables).
  • Physical activity (increased levels of physical inactivity and sedentary behaviour increase cancer risk).
  • Environment (exposure to chemicals and carcinogens).

What Treatments Are Available for Prostate Cancer?

Active surveillance: is a strategy that involves monitoring your prostate cancer closely and choosing to undergo treatment if it advances. It’s an option for men who have *low-risk* prostate cancer.

Radiation therapy:

• External beam radiotherapy: High energy X-ray beams are directed at the prostate, with treatment often performed 5 days per week for 4-8 weeks.
• Internal beam radiotherapy: radioactive material is inserted directly into the prostate which releases concentrated amounts of radiation.
• Side effects:

• • Fatigue / Tiredness*
  • Rectal Bleeding
  • Tenderness
  • Erectile Dysfunction
  • Incontience
  • Insomnia
  • Weight Loss
  • Urinary toxicity

Surgery: Removing the prostate (radical proctectomy) is used to eliminate the cancer when it is confined to the prostate.

Hormone Therapy: Androgen deprivation therapy (ADT) is considered of the cancer has spread beyond the prostate (aggressive form) and is generally in the form of tablets or injections. Its goal is to reduce the amount of circulating testosterone in the body to slow the growth of the cancer.

• Side effects:
  • Fatigue / Tiredness*
  • Muscle and strength loss
  • Body fat gain
  • Lower Bone Mineral Density (BMD)
  • Depression
  • Hormonal Toxicity
  • Erectile Dysfunction
  • Gynaecomastia

Chemotherapy: kills cancer cells throughout the body, including those outside the prostate, so it is used to treat more advanced cancer and cancer that did not respond to hormone therapy. Treatment is usually intravenous and is given in cycles lasting 3-6 months.

• Side effects:
  • Fatigue / Tiredness*
  • Hair Loss
  • Nausea
  • Mouth Sores
  • Peripheral Neuropathy
  • Cardiotoxicity
  • Cognitive Impairment (Chemo Brain)
  • Muscle and Joint Pain

(Picture reference: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7301662/)

How Can Exercise Help?

Unfortunately, cancer treatments come with a vast range of side effects but exercise can thankfully counteract the majority of them! The good news is, prostate cancer patients who commit to an exercise program display lower PSA levels, delay the initiation of ADT by 2 years, experience greater quality of life, less fatigue, and have a lower risk of developing cardiovascular diseases.²

There is evidence that exercise is essentially “medicine” for those on ADT. It addresses several adverse effects such as muscle loss, strength, fatigue, declining physical function, bone loss, and depression/anxiety.³ Recent studies have concluded that exercise is actually more effective at improving Cancer Related Fatigue (CRF) than pharmacological interventions.⁴

Exercise during chemotherapy and radiotherapy can combat fatigue, cardiotoxicity, muscle weakness, improve body composition, balance, muscle strength, and significantly reduced urinary toxicity (specific radiotherapy treatment side effect).⁵

How Can an Exercise Physiologist Help?

Exercise Physiology has an essential role in recovery during and post cancer treatment. Not only do Exercise Physiologists provide you with exercise, they can also provide you with education and fatigue management strategies.

Exercise Physiologists will provide an individualised exercise program – that means that each exercise program is different and tailored to a person’s needs and goals. There is not a “one program fits all” for all prostate cancer patients. Each person is undergoing different treatments, will respond differently to exercise, and experiences their own unique side effects from the cancer treatments.

Exercise Guidelines

Progressive Resistance Training:

• 2 days per week
• 8-10 exercise (targeting major muscle groups, especially muscles around the hip and spine)
• 2-3 sets of 8-10 repetitions at a relatively high intensity (70%+ of 1RM)

Weight-Bearing Impact Exercises (i.e., jumping, bounding, hopping, skipping):

• 4 days per week
• 2-4 impact exercises, progressing from a total of 50-100 jumps per session
• Progressive resistance training is recommended before beginning weight-bearing impact exercises

Aerobic Exercises:

• 5-7 days per week
• 30 minutes of continuous training such as cycling, walking, rowing.
• Aerobic training can be broken into 10 minutes blocks spread throughout the day.

Other Things to Consider:

• Pelvic floor Assessment
• Mental health supports
• Dietician
• Support groups

Websites for further information regarding Prostate Cancer:

1. https://www.pcfa.org.au/#
2. https://www.cancer.org.au/cancer-information/types-of-cancer/prostate-cancer
3. https://www.astrazeneca.com/our-therapy-areas/oncology/prostate-cancer.html
4. https://australianprostatecancer.org.au/about-prostate-cancer/

References

1. Rawla P. Epidemiology of Prostate Cancer. World J Oncol. 2019 Apr;10(2):63-89. doi: 10.14740/wjon1191. Epub 2019 Apr 20. PMID: 31068988; PMCID: PMC6497009.
2. Keogh JW, MacLeod RD. Body composition, physical fitness, functional performance, quality of life, and fatigue benefits of exercise for prostate cancer patients: a systematic review. J Pain Symptom Manage. 2012 Jan;43(1):96-110. doi: 10.1016/j.jpainsymman.2011.03.006. Epub 2011 Jun 2. PMID: 21640547.
3. Edmunds K, Tuffaha H, Scuffham P, Galvão DA, Newton RU. The role of exercise in the management of adverse effects of androgen deprivation therapy for prostate cancer: a rapid review. Support Care Cancer. 2020 Dec;28(12):5661-5671. doi: 10.1007/s00520-020-05637-0. Epub 2020 Jul 22. PMID: 32699997.
4. Mustian KM, Alfano CM, Heckler C, Kleckner AS, Kleckner IR, Leach CR, Mohr D, Palesh OG, Peppone LJ, Piper BF, Scarpato J, Smith T, Sprod LK, Miller SM. Comparison of Pharmaceutical, Psychological, and Exercise Treatments for Cancer-Related Fatigue: A Meta-analysis. JAMA Oncol. 2017 Jul 1;3(7):961-968. doi: 10.1001/jamaoncol.2016.6914. PMID: 28253393; PMCID: PMC5557289.
5. Lin KY, Cheng HC, Yen CJ, Hung CH, Huang YT, Yang HL, Cheng WT, Tsai KL. Effects of Exercise in Patients Undergoing Chemotherapy for Head and Neck Cancer: A Pilot Randomized Controlled Trial. Int J Environ Res Public Health. 2021 Feb 1;18(3):1291. doi: 10.3390/ijerph18031291. PMID: 33535507; PMCID: PMC7908197.
6. Campbell KL, Winters-Stone KM, Wiskemann J, May AM, Schwartz AL, Courneya KS, Zucker DS, Matthews CE, Ligibel JA, Gerber LH, Morris GS, Patel AV, Hue TF, Perna FM, Schmitz KH. Exercise Guidelines for Cancer Survivors: Consensus Statement from International Multidisciplinary Roundtable. Med Sci Sports Exerc. 2019 Nov;51(11):2375-2390. doi: 10.1249/MSS.0000000000002116. PM

(Photo Reference: https://www.australiangolfdigest.com.au/)

Feeling tight and stiff during your golf swing? Experiencing pain? Can’t rotate your arms or hips as far as you’d like to hit the bar as far as possible? If your swing doesn’t look like Tiger’s I have some good news for you, there’s room for improvement to be made.

Golf is essentially a rotational sport and having good mobility around the shoulders, upper back, and hips will have your golf swing feeling better than ever. This enables you to have a better swing arc from the back swing all the way through to the follow through.

Thoracic Spine

(Photo Reference: https://www.kenhub.com/en/library/anatomy/thoracic-vertebrae)

The thoracic spine (upper back) is an area where most people tend to lack mobility. Most of the rotation of the torso during a golf swing is provided by the thoracic spine. If this area is stiff, you won’t be able to rotate as freely as you’d like which limits the amount of force you can produce during your golf swing – making it far from optimal.

If you find that your lower back is getting sore after a day on the course, you probably have poor thoracic mobility. This is because when you’re swinging the golf club, the lower back is overcompensating for a lack thoracic mobility and experiencing some of the rotational forces it shouldn’t be experiencing in the first place.

Shoulders

(Photo Reference: https://www.kenhub.com/en/library/anatomy/the-shoulder-joint)

The shoulders are required to move in different ways during a golf swing, as will the lead (dominant) and trail (non-dominant) hand depending on if you’re right or left-handed. Having adequate amounts of shoulder mobility, especially external rotation of the shoulders are very important for golf, improving both the back swing and follow through. External rotation is the action of rotating your shoulders outwards from the centre of your body. Once again, having good mobility will improve technique and lower the chance of injury.

Hips

(Photo Reference: https://www.kenhub.com/en/library/anatomy/hip-joint)

Having proper amounts of rotational mobility of the hips will enable you to better apply and transfer the force from the ground through the hips and redirect it into the golf ball – particularly internal rotation (the twisting movement of your thigh inwards from your hip joint). Poor hip mobility will also lead to excess forces through the lower back just like with the poor thoracic mobility mentioned above.

Mobility Exercises

The mobility exercises I have provided you with below are example exercises to promote improvements in mobility of the thoracic spine, shoulders, and hip joints. The exercises below are specifically aimed at improving thoracic rotation, shoulder external rotation, and hip internal rotation which as you now know, are key areas to improve your golf swing.

When new ranges of motion are acquired through mobility are joints become less stable, this is because our body is not yet use to the new range of motion and we have not had the chance or opportunity to develop stability or strength within these foreign (new) positions that we can now move our body or limbs into.

Therefore, stability exercise are needed to enhance our control and enable us to gain confidence in the new ranges of motion we now have. Increased levels of stability allow us to increase force and power production, so as well as hitting the ball with better mechanics, we’ll be able to hit it much further too. I’ll go over stability exercises for golf in another blog post in the near future!

Please note:

• When performing these exercises its important to not hold your breath, you must ensure that you’re breathing normally throughout each movement.
• If you experience any numbness, tingling or severe pain when performing any of the mobility exercises you must stop immediately and move onto another part of the body.

Thoracic Mobility Exercise

Thread the needle with rotation, 1 x 10.

·       Begin on all 4’s with wrists under your shoulders and knees under your hips

·       Slowly slide your right hand along the ground between the gap between your left knee and hand

·       DON’T push as far as you can – just until you feel some tightness or restriction in your thoracic or ribcage and HOLD!

·      Take 2 big deep breathes in then return and perform on other side

Shoulder Mobility Exercise

Pectoral Doorway Stretch, 1 x 1min.

·       Hold the doorframe and gently twist your torso to the opposite side

·      Ensure to twist your body not just your neck or shoulders.

Hip Mobility Exercise

Hip 90/90 Dynamic Stretch, 1 x 10.

·       Begin on the floor sitting upright and with your legs bent (as pictured) starting with either leg.

·       If you can’t get into the exact position as seen in the picture, that’s okay (only perform this movement with the range of motion you already have).

·       Slowly alternate side to side recreating the 90/90 stretch.

·       Ideally, you want both knees being able to touch the ground each time you slowly alternate from side to side.

In Summary

1. Better mobility will improve your golf swing mechanics.
2. Longer back swings allow you to produce greater club head speed.
3. Poor mobility from your hips, to thoracic through to your shoulders will impair your ability to create high quality and powerful swings.

Are you someone who:

• Has a desk that’s too low for your height?
• Sits on an uncomfortable kitchen or dining chair?
• Has a keyboard that makes you curve your shoulders?
• Sits at a desk between 5-6 hours per day?

These can all lead to increased pressure in your joints and muscles in your neck, mid and lower back.

It’s time to find the right work ergonomic station for you.

Sitting at a desk in front of a laptop or monitor is becoming more common as people continue to work from home post the COVID-19 pandemic.

A safe, ergonomic workstation intervention may be a practical management option to prevent or reduce pain.

Here are 5 quick and easy tips that to reduce pain whilst sitting at your desk:

1. CHAIR

The best chair is one that is adjustable so that it supports the natural ‘S’ curve of your back.

Your desk should be at the height of your elbows when your hands are on the keyboard. The chair should also be at a height where your thighs are parallel to the floor whilst your feet are flat on the ground or on a foot rest to allow optimal hip positioning. Sitting on a chair with no back support may cause you to curve your shoulders which may lead to strain on your muscles and joints.

(Theatre Seat Store, 2021)

2. MOUSE & KEYBOARD

These items should be close to you whilst at your desk to ensure you do not have to overstretch. If using a laptop an external wireless keyboard may be best fitted to ensure it is closer to your body. Your wrists should be flat on the keyboard and not angled up to reduce the overuse of your forearm muscles which could cause wrist injuries. Remember to tuck in your elbows when you are typing on your keyboard. An external mouse may also be beneficial so you do not have to overextend to use the trackpad on your laptop.

3. MONITOR

For the best ergonomic positioning, the top of your screen whether it be a laptop or desktop should be just below eye level. The monitor should also be an arm’s length away from your body.

4. POSTURE

Try not to lean to one side of your body and avoid slouching or leaning back in your chair when working. The optimal position is sitting up straight with your shoulders relaxed.

(Wirecutter, 2020)

5. TAKE REGULAR BREAKS

By standing up and moving around it allows your neck and back joints to have a break. A sedentary lifestyle increases chances of numerous conditions such as cardiovascular diseases, obesity, and diabetes. Walking and movement can also help alleviate stress and have a positive impact on your mental wellbeing.

Why not try Osteopathy Australia’s 40:15:5 every hour

SIT for 40 mins

STAND for 15 mins

MOVE for 5 mins

(Osteopathy Australia, 2021)

 WHAT WE CAN DO

As Osteopath’s we can assess your ergonomic workstation and treat musculoskeletal concerns. Treatment methods may include soft tissue therapy, muscle energy techniques, articulation, dry needling, cupping, manipulations, mobility and stretching.

Please contact Strong and Stable on  9762 0976 or Book Online to organise your assessment and treatment plan.

References:

Davis, K., Kotowski, S., Daniel, D., Gerding, T., Naylor, J., & Syck, M. (2020). The Home Office: Ergonomic Lessons From the “New Normal”. SAGE journals, 28(4), 4-10. https://doi.org/https://doi.org/10.1177/1064804620937907

Dubey, G., Tripathi, H., & Naqvi, Z. (2019). Ergonomics for Desk Job Workers -An Overview. vol 9, 257. https://www.researchgate.net/publication/334972044_Ergonomics_for_Desk_Job_Workers_-An_Overview

Heneghan, N. R., Lokhaug, S. M., Tyros, I., Longvastøl, S., & Rushton, A. (2020). Clinical reasoning framework for thoracic spine exercise prescription in sport: a systematic review and narrative synthesis. BMJ open sport & exercise medicine, 6(1), 713- 717. https://doi.org/10.1136/bmjsem-2019-000713

Louw, S., Makwela, S., Manas, L., Meyer, L., Terblanche, D., & Brink, Y. (2017). Effectiveness of exercise in office workers with neck pain: A systematic review and meta-analysis. The South African journal of physiotherapy, 73(1), 392-392. https://doi.org/10.4102/sajp.v73i1.392

van Niekerk, S.-M., Louw, Q. A., & Hillier, S. (2012). The effectiveness of a chair intervention in the workplace to reduce musculoskeletal symptoms. A systematic review. BMC musculoskeletal disorders, 13, 145-145. https://doi.org/10.1186/1471-2474-13-145

van Vledder, N., & Louw, Q. (2015). The effect of a workstation chair and computer screen height adjustment on neck and upper back musculoskeletal pain and sitting comfort in office workers. The South African journal of physiotherapy, 71(1), 279-279. https://doi.org/10.4102/sajp.v71i1.279

What is Endometriosis?

Endometriosis is a health condition where cells like the ones that line the uterus are found elsewhere in the body, typically occurring in the pelvis and abdominal cavity (Jean Hailes).

Our body is not designed to remove these cells, so during each menstrual cycle adhesions and scar tissue develop from the release of oestrogen a hormone that fuels endometriosis (Jean Hailes).

1 in 9 people with utersus of reproductive age is affected by endometriosis

(Jean Hailes)

What Causes Endometriosis?

Unfortunately, the cause of endometriosis is unknown (Jean Hailes). However, certain factors can increase a woman’s risk of developing endometriosis such as (Jean Hailes):

• Family history of endometriosis
• Backwards menstruation, where the blood flows backwards along the fallopian tubes into your pelvis
• Dysfunction of the immune system, involving the immune system failing to stop the endometrial tissue growth outside the uterus.

Common Signs and Symptoms

Each woman with endometriosis can experience different symptoms. The severity of the symptoms is commonly related to the location of endometriosis, rather than the extent of the disease (Jean Hailes).

Common symptoms of endometriosis include:

• Abdominal, lower back, and pelvic pain
• Heavy menstrual bleeding
• Abdominal bloating
• Fatigue
• Painful periods
• Gastrointestinal (stomach and intestines) issues
• Painful intercourse
• Pelvic floor dysfunction
• Fertility concerns

The Benefit of Exercise for Endometriosis  

There are several benefits of exercising to manage endometriosis (Endometriosis Australia):

1. Exercise can provide pain relief: Exercise releases feel-good hormones which are a natural form of pain relief, reducing a common symptom of endometriosis.
2. Exercise can reduce internal inflammation: Exercise can stimulate the immune system resulting in an anti-inflammatory response, calming the endometriosis inflammation.
3. Exercise can reduce pelvic floor and abdomen cramping: Endometriosis sufferers can commonly experience an overactive pelvic floor which can create muscle spasms and tension that are painful, the correct exercise can train the muscles of the pelvis, hips, and abdomen on how to relax.
4. Exercise can manage constipation: A common symptom of endometriosis is constipation. Exercise improves digestion and bowel health, which can alleviate constipation.

Best Form of Exercise for Endometriosis

The pain experienced from Endometriosis can cause muscle guarding, where the body braces itself to protect against pain (Exercise Right). This muscle guarding can cause tightness in the pelvic floor, abdominal wall, and hip flexors (Exercise Right).

Exercise based on releasing and stretching these tight muscles is favourable for endometriosis, for instance, a glute stretch, foam roller quad release, butterfly stretch, and overball abdominal release.

The next progression is strengthening the muscles of the lumbopelvic (spine-hip) region, to ensure correct activation of these muscles, and balance out the mobility (stretch) and strength of the muscles to manage symptoms.

Exercises to help strengthen and ensure correct coordination of the lumbopelvic region include clams, backwards walking, and tabletop hold.

Exercises to Avoid with Endometriosis  

Initially, when first diagnosed with endometriosis the following exercises should be avoided, including (Exercise Right):

• High-intensity abdominal exercises as they can place a significant load on your abdominal and lower back like a crunch.
• High-impact exercises like tuck jumps, running, and star jumps.

This does not mean you can never perform these exercises again. However, in the initial stages of endometriosis diagnosis, rest, and recovery to assist your body in healing are important. Followed by managing associated symptoms before progressing to exercises that are high intensity and impact in nature.

Guidance

 An Accredited Exercise Physiologist is specialised in prescribing exercise for individuals with health conditions such as endometriosis and can help you create an exercise plan that is tailored to you and your condition.

]]> https://strongandstable.com.au/complete-guide-to-mobility-for-runners/ Mon, 25 Apr 2022 05:32:48 +0000 http://strongandstable.com.au/?p=17685 Below is a complete guide to mobility exercises to help with your running. These can be completed at the end of the day while you’re watching TV or at the end of your training session. Remember that each body is different, and this is only a general mobility program. Individuals with specific range of motion restrictions, ongoing pain or injuries may need to focus on one area of the body more than another and see an Exercise Scientist or Accredited Exercise Physiology for assistance in mobility prescription.

When completing mobility, it’s important to remember that stretching isn’t going to be detrimental to the tissue. But for optimum benefits, always mobilise the tissue first and then stretch afterwards. For example, foam roll your calves, then stretch your calves, then move on to the next muscle group.

1. Foot release with a ball

• Place ball under foot and roll it back and forth applying pressure down
• Roll the ball slowly and applying pressure when a knot or trigger point is found
• Place heel on ground and the ball under the ball of your foot and swing foot side to side
• Place toes on ground and the ball under the heel and swing foot side to side

2. Calf release with a foam roller

• Sit down with legs straight and one leg on top of the foam roller
• Place the opposite leg over the top to add pressure
• Roll the leg from side to side – you may feel a flicking sensation which is okay
• Find multiple spots throughout the calf before changing sides

3. Standing calf stretch

• Place the ball of your foot against the wall and keep your leg straight
• Slowly push your hips forward whilst maintaining a straight knee position. Hold this position
• Then, keep foot in the same position and bend knee towards the wall. Hold this position before changing sides

4. Seated hamstring release with a ball

• Sit on a firm surface (preferably with feet off the ground) & sit tall
• Place a therapy ball into the back of your leg and relax the leg
• Move knee from left to right so that the hamstring flicks over the ball
• You can use your hands to push down on the leg to provide more pressure
• Then, extend your leg (don’t fully straighten)
• Find multiple spots throughout the hamstring and straighten the leg 10 times per spot

5. Supine hamstring stretch

• Lay on your back with your legs straight and place the strap around your foot
• Slowly lift one leg, keeping it as relaxed as possible – ensure you have a very slight bend in the knee
• If you notice your calves are being stretched more than your hamstring – point your toes to the roof

6. Quad release with a foam roller

• Lay on your front with the roller on the front of your thigh
• Roll slowly down to just above the knee (don’t cross the knee joint) and back up towards the hip
• If you feel a knot or trigger point (lumps) then stop over it and just hold that position for 10-30seconds then continue to roll
• Allow your feet to drag along the floor as your roll – this means that your legs are relaxed

7. ITB release with a foam roller

• Place the roller on the outside of your thigh (ITB) and lay on your forearm
• Roll slowly down to just above the knee (don’t cross the knee joint) and back up towards the hip
• If you feel a knot or trigger point (lumps) then stop over it and just hold that position for 10-30seconds then continue to roll

8. Hip flexor release with a ball

• Find the top of your hip bone and place the therapy ball just on the inside of this (should be approx. in line with your belly button)
• Lay on the ball and allow your body to relax into it

9. Kneeling quad stretch

• Kneel down so that your foot is placed on the edge of a bench or chair while your opposite knee is at 90deg out in front of you
• Squeeze glute to align pelvis for a greater stretch
• If this stretch is too intense, you can start with the back foot on the ground

10. Side lying glute release with a ball

• Lay on your side with top knee pointing to roof and other leg flat bent on the ground (as seen in picture)
• Place the therapy ball into the fleshy part of the glute and relax into the balls
• Slowly slide the bottom knee up and then straighten the leg 10 times per spot

11. Glute stretch (prone or supine)

• Laying on your back, put one foot on top of the opposite knee (as seen in step 1 of picture)
• Then place hands behind your bent knee and bring feet off the ground

Fascia is the spider web substance that engulfs our entire body from head to toe. It is the network that sits beneath the skin and wraps around every muscle, bone, nerve and organ in our body.
Fascia a connective tissue that is formed by cells, fibres and ground substances similar and belongs to the same family as bones, cartilage, tendons, ligaments, blood and lymph, due to their similar make up.

The primary functions of fascia are to;
• Provides support and protection from outside trauma
• Provides a gel like substance which allows the muscles to move smoothly against each other
• Supportive role to the musculoskeletal system allowing it to achieve functional activities
• The fascia separates the muscles so they can work individually
‘ Anatomy Trains is how the muscles connect through the fascial fabric of the body’ Thomas Myers explains how the fascial lines link together by the ‘direct force of transmission through the fascial fibric of the body’

Just like our muscles, fascia can become tight / restricted and inhibit movement also and can become a source of pain also. Fascia restrictions can occur because of a lack of water / dehydration, or due to a lack of movement in a particular area. This conditions result in fascia fibres being continuously laid down, much like if we stop brushing our teeth the fuss begins to build up on our teeth.

So what do I need to do to keep my fascia healthy?
Daily life creates restriction through the fascia which is inevitable however here are a few ways you can help keep your fascia healthy;
1. Keeping hydrated
Aim to drink 8-10 glasses of water per day
2. Move often!
Movement is the key, prolonged postures can result in fibrous adhesions to for creating restrictions in the fascia
3. Practice stretching, mobility and foam rolling exercises regularly
Targeted exercises

How can a Myotherapist help?
*Cupping- mobilisation of the fascial system by restoring hypomobile fascia tissue.
*Restoring the fascial lines to allow for smooth movements
*Increasing blood flood and circulation by moving the fascia with the use of elbows and hands on techniques

If you would like further information please contact Strong & Stable on 9762 0976.

The science and reasons behind why exercise is important

• One of the challenges that Chemotherapy treatment faces is that tumours typically have a poor blood supply. We now know that by exercising immediately pre or post treatments our systemic (whole body) blood flow increases and indirectly the blood flow increases to tumour sites allowing more of the Chemotherapy to access tumour.
• Regular exercise reduces the risk of cancer and reoccurrence, by boosting our immune system. In a study published in March 2016, researchers found that exercise increases the production and mobilisation of our immune system natural killer cells and through a number of different pathways suppresses, blunts and controls tumour growth as much as 60-70% (Pederson et al 2016).
• As we all know Chemotherapy is designed to attack and kill cancer cells, unfortunately it also attacks our immune system and weakness our natural defence. During exercise our muscles release interleukin 6, this naturally occurring chemical that seeks out cancer cells directing them to cease production, in addition it also directs our immune system to attack and destroy cancerous cells (Pederson et al 2016).
• Unfortunately, 70% off all patients having chemotherapy or radiotherapy treatment report fatigue as their biggest side effect. Research now supports the use of exercise in a graded manner to combat this side effect. Exercise has been shown to increase muscle mass, plasma volume, improve lung ventilation and perfusion and increase cardiac reserve all of which contribute to a reduction in fatigue (Dimeo, 2001).
• The National Lymphedema Network position statement on exercise, supports people at risk of developing or with diagnosed lymphedema, to complete an individually tailed and graded exercise program consisting of aerobic and cardiovascular exercises to assist in the prevention and management of lymphedema (National Lymphedema Network, 2013).
• The Cancer Council Victoria also promotes exercise for the following general benefits:
  • Improve your muscle mass
  • Maintain or achieve a healthy weight
  • Improve energy levels
  • Improve self-esteem, stress and anxiety levels (Cancer Council Victoria, 2016).

How much exercise is enough and when should you exercise

Current recommendations from the Clinical Oncology Society of Australia (COSA) are for “all people with cancer should progress towards and, once achieved, maintained participation in:

• 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise (e.g. walking, jogging, cycling, swimming) each week; and
• Two to three resistance exercises (i.e. lifting weights) sessions each week involving moderate- to vigorous-intensity exercises targeting the major muscle groups.” (COSA 2017).

For some people 150 minutes and two to three resistance exercises sessions seem so far out of reach, however starting small, with 10 minute blocks of time and building up slowly is a fantastic way to start.

Given the emerging evidence around chemotherapy and exercise, it is recommended that if you are currently having treatment that you choose to exercise as close to treatment as possible, i.e. immediately prior to or immediately following.

Given the complex and individual nature of each cancer diagnosis and treatment pathway it is advised that you seek professional help to ensure a safe a suitable exercise program is completed for your individual situation.

How can Strong & Stable help me

Every cancer diagnosis and treatment journey is individual and as such each intervention of exercise needs to be tailored. At Strong & Stable we assess and design an individually tailored exercise program taking into account the clients, diagnosis, treatment regime, past medical history and goals.

We currently work with a number of clients through varying stages of the journey, we interviewed one of our inspiring clients and here is what they had to say at exercise and cancer;

Ct X attended Strong & Stable following a diagnosis of Pancreatic cancer in mid-2016 and is currently undergoing Chemotherapy treatment on a fortnight basis. Client X currently exercises daily and attends Strong & Stable three days per week for his strength training sessions.

What motivated you to exercise following your diagnosis?

“I have always exercised however the diagnosis and a later prognosis focused the mind. My exercise is now primarily aimed at maintaining a high stamina of fitness and well-being for as long as possible as a form of resistance to the disease.”

How have you found exercise beneficial during your treatment?

“Increased strength and flexibility together with a sense of doing something positive in the face of something negative has made a huge impact in my life.”

What would be your one pearl of wisdom to people who are facing a similar situation to yourself?

“Don’t despair! Put as much into each day as you can and take as much out. Be positive, negativity does no one any good. Be happy and good luck.”

If you are interested in talking too Strong & Stable about how you can get started please contact us on 9762 0976 or via email on info@strongandstable.com.au

The prevalence of Type II Diabetes has been increasing dramatically over the past decade. Currently there are approximately 1.7 million Australians living with Diabetes, 280 more people are diagnosed every day. Type II Diabetes accounts for approximately 85% of all cases, with a total healthcare cost of $14.6 billion every year (Diabetes Australia, 2017).

This progressive metabolic condition has significant effects on the body’s ability to transform glucose from food into energy cells in the body due to insulin resistance or a decreased capacity to produce enough insulin in the pancreas.

The occurrence of Type II Diabetes is associated with modifiable lifestyle risk factors including physical activity, diet, smoking, alcohol consumption, body weight and sleep, as well as genetic and family related risk factors. Although there is currently no current cure for Diabetes, Type II diabetes can be managed with lifestyle modifications. Physical activity and diet modification are currently the main forms of managing Type II Diabetes (ACSM/American Diabetes Association, 2010).

There are many benefits of exercising with Type II Diabetes, including improved glycaemic control, body composition, cardiovascular fitness, physical functioning, general health and wellbeing as well as decreasing an individual’s cardiovascular risk factors.

Unfortunately, despite physical activity being one of the main forms of treatment for Type II Diabetes, from experience most individuals with this condition are not meeting the current exercise guidelines. The current recommendations are; an accumulation of 210 minutes of moderate intensity aerobic exercise or 125 minutes of vigorous intensity aerobic exercise as well as resistance training two or more times per week (non-consecutive days).

Some people may already be completing incidental or cardiovascular exercise in their day to day lives (walking the dog, gardening, household chores, swimming), however most people are not meeting the resistance training recommended exercise guidelines or enough aerobic exercise in their current day to day lives.

Specific resistance training exercises are highly beneficial in the treatment and maintenance of Type II Diabetes as skeletal muscle is responsible for ~80% of insulin-mediated glucose uptake. The skeletal muscle of individuals with Type II Diabetes exhibits a decreased capacity to oxidize both glucose and fat. Resistance training can result in an increase in muscle efficiency, mass and strength, with these increases typically associated improvements in glucose and fat metabolism can be observed. It has also been established that the completion of resistance training over an extended period can also enhance oxidization of fatty acids. One single bout of resistance training can lower fasting blood glucose for up to 24hours post session. The inclusion of resistance training in the treatment of Type II Diabetes can establish better blood glucose levels through the development of lean and efficient muscles. A combination of both resistance and cardiovascular training can be more effective in lowering blood glucose levels and increasing blood glucose control than either modality alone.

If you have recently been diagnosed or currently managing Type II Diabetes and are interested in learning more about how exercise can help manage your Diabetes and develop a suitable exercise program, contact Strong & Stable on 9762 0976 or info@strongandstable.com.au.

One of my all-time favourite rolling exercise to do, is rolling my tummy!

For anyone who I have prescribed this exercise too, you will remember that trepidation that you experienced when I first mentioned it …. I’m sure most people think I’m slightly crazy when I first say it but trust me, if you haven’t tried it yet give it a go! I promise after the initial thoughts of this is so weird, you will love it and it will soon become a staple in your exercise routine.

So why should you drape yourself over the over-ball regularly?

There are so many reasons why abdominal rolling is good for you, so here is my top 5;

1. Reduces period pain
2. It reduces abdominal bloating and helps with constipation
3. It reduces anxiety and stress levels
4. Improves the quality of your sleep
5. Improves breathing efficiency

So how does it do all these amazing things and more?

All of the amazing benefits of rolling your abdominal area can be attributed to the activation of the Parasympathetic nervous system. This activation occurs when you begin the exercise.

The Parasympathetic nervous system is also known as the rest and digest system as its activation results in:

• Slowing of the heart rate, which can be very useful when dealing with anxiety
• Increased blood flow to the digestive system, which helps with the feeling of being bloated, and also helps move stool through the digestive tract. An increase in blood flow to the digestive tract results in a reduction in constipation
• Increased digestive enzyme release, which results in our food being digested
• Reduced blood pressure
• Improved immune system functioning, which is particularly important for those of us who are dealing with autoimmune conditions, or fighting off a common cold or flu

So now you understand the logic behind why we prescribe this exercise, let’s get rolling!

How to do a tummy release

You will need a soft ball (overball or chi ball) which is partially deflated and a yoga block or pillow.

Please note, the following people should not complete this exercise:

• If you are pregnant
• If you have a heart condition
• If you have difficulty getting up and down off the floor

Remember it is always best to talk to a health professional before commencing a new exercise program.

Step 1: Lay on your tummy place the ball at the base of the sternum, for beginners I suggest staying on your elbows and forearms to reduce the pressure.

Try and relax into the ball, feeling as if your body is melting over the ball, rather than bracing through your abdominal muscles. Slowly breath into your belly, as you exhale you should feel the ball sink in to your stomach a little more each time.

Stay in this position for approximately 2 mins

Note: In this position you will commonly have a greater awareness of your heart beat, don’t be concerned this is normal, however if it makes you feel uncomfortable progress to step 2.

Step 2: Move the ball down to the belly button, again for beginners stay on your elbows and forearms, for an advanced version rest your forehead onto your hands or on a yoga brick. Slowly breath into your belly, as you exhale you should feel the ball sink in to your stomach a little more each time.

Stay in this position for approximately 2 mins, over the two minutes you can move your torso to focus on one side more than the other.

Step 3: Lay on your back with your knees bent, feet flat on the floor. Place the ball between your shoulder blades and a pillow under your head. Bring your arms out in line with your shoulders, palms facing up.

Spend 2-5 minutes in this position, focusing on breathing into your belly.

After completing this sequence, you should feel nice and relaxed! Enjoy.

If you have any questions, please contact one of our friendly staff members.