Ok guys so we want to look at preventing knee injuries. We've discussed releasing the ITB on the outside of the knee as well as releasing tight calf muscles to help knee mechanics. Now we want to address strength by first looking at quads.

Most of you will have good quad strength through outer range right through to about twenty degree flexion, but it is essential to understand INNER RANGE quad strength. Because of the natural way we walk, run and move most people's quads are dangerously weak through inner range without them even knowing. Heel strike is not properly controlled which is a real issue because it puts you at risk of overuse injuries like runners knee, jumpers knee as well as nasties like ACL tears, meniscus tears, the list goes on. The other real key for improving your inner range quad strength is that it will help your power and agility. So if jump height, smooth movement, lateral quickness and power are important for you think about your quad technique. Here are the basics. I'll show you how to look at your dynamic strength later.

Check out the vid!

For more information about preventing knee injuries please do not hesitiate to call me at Body Leadership Australia on 07 3847 8040.

 So we went through how to release the knee targeting the ITB. Now I want to show you how to release calf tightness. One of the keys to performance as well as staying injury free is to have good ankle range. If you flex your foot up towards your head, as physios we call that dorsi flexion. You probably don't think of that movement as being important but it is. That's the movement you need when you really accelerate in running, land from your jump in ballet, the list goes on. If you are tight the body will cheat and get extra range by pronating or dropping your foot inward which slows you up and can cause injuries. If you just stretch the calf you will make gains up to a certain point. To continue improving you need to understand how to release the myofascial trigger points as well as connective tissue around the calf muscles. Check out how. 

For more information about releasing tight calf muscles please do not hesitiate to call me at Body Leadership Australia on 07 3847 8040.

I was talking to a friend the other day about their knee pain. He had been training for the twilight half marathon and had to back off because of his 'runners knee'. I started to explain to him about how the knee cap tracks and if the outside structures get too tight it will drag that way and hey presto, 'runners knee'.

He wanted to know what to do about it and I asked him if he had a foam roller? "A what?" he said. "You've been running marathons for 10 years! You need to be introduced to a foam roller!" So I showed him a foam roller and started him releasing his ITB.

It is so important to be proactive with your knees whether you dance, run, play basketball, football or just work hard to pay bills. You only get one set and I see some real disasters. Check out the video to get started. These things can be a little intense so remember to control your pressure. If you have any health conditions check with your doctor first. If it's too sore, stop and if pain persists see a health care professional. Have fun!

For more information about releasing your ITB please do not hesitiate to call me at Body Leadership Australia on 07 3847 8040.

Katie wants some more information on low back pain for her assignment. Hope this helps Katie!

A herniated disc, or disc protrusion, (often informally called a “slipped disc”) is a fairly common injury to the spinal discs, particularly those of the lumbar spine (low back).  The discs are situated between spinal vertebrae to provide cushioning and support to the bony vertebrae.  The outer portion of the disc is called the annulus, and consists of many cartilaginous layers.  The annulus surrounds the nucleus, which is a small circular “jelly-like” substance with the main purpose of absorbing compressive forces transmitted through the spine.   As we age, the layers of the annulus tend to weaken which makes it more susceptible to tearing. The nucleus also dehydrates, lessening its ability to distribute force.  

Disc herniations generally occur when the spine is flexed (bent forward) and  twisted under load. When this occurs, the nucleus or jelly like centre pushes backward within the disc.  If the outer layer or annulus isn’t strong enough to contain this movement, the fibers can tear, allowing the disc to bulge or herniate. Severity of herniation depends on how far the nucleus shifts and if it starts to press on the nerves exiting the back at that level. If this happens it can be very painful and can often cause symptoms of weakness, tingling and tenderness radiating down the leg.

Symptoms often present as sharp / severe back pain after bending. The pain is commonly down one side. Sometimes you might notice a weight shift away from the side of pain and have difficulty bending as well as straightening up. It is important to be aware that if you have loss of coordination or changes to your bladder and bowel function involving either constipation, not passing urine or the opposite, loss of control you should get to the hospital emergency room immediately as this can be a sign of spinal cord compression, (cord signs). This is a medical emergency! Don't muck around.

Treatment should include a proper diagnosis from a medical professional. Often if your health care professional is suspicious of a disc bulge or herniation they will refer you for CT or MRI to get a clear picture. Very commonly disc bulges respond well to treatment including hands on therapy to relieve the muscle tension and pain associated with a disc. This will be progressed to include a graded exercise program to strengthen core muscles around the area. Always make sure your physiotherapist shows you how to relieve tight muscles yourself for prevention and management long term. Depending on the severity of the herniation and if symptoms don’t settle it may be necessary to be referred to an orthopedic specialist who can discuss injection and as a last resort, surgical options. Always remember with your back prevention is the best option. Look after it no matter what stage you are at! Stretch, strengthen and release whenever you can. Start now to learn how and get your kids starting as soon as possible.

For more information about herniated discs please do not hesitiate to call me at Body Leadership Australia on 07 3847 8040.