Upstream Challenge Information Session 116A Mt Dandenong Rd Ringwood East, VIC, 3135 Ph: 8838 2882 E: admin@freedomsm.com.au www.freedomsm.com.au
Upstream Challenge 2014 Ross Kinsella APA Titled Sports Physiotherapist Owner/Director Freedom Sports Medicine Injury prevention strategies
Preparation Make sure that your training is graduated Make sure that you practice your fueling strategy prior to the event Wear good shoes that are ideal for you Nothing new happens on the event Self massage Cross training (Yoga/Pilates/bike/pool)
Preparation Address any niggles/injuries straight away Listen to your body at all times Try to fit in some specific strength training in areas that you need as an individual Core Gluteals Calves Quads/VMO
Key points to stay injury free! Cross train Self massage Listen to the body Graduated adaptation with your load Rest days Good shoes a must Recovery as important as the training
Self massage tips Gluteals Quads Calves Hip Flexors Sole of your foot Outer hip
Basic strength exercises Single leg calf raises Double leg bridge – march if possible Scooter on a step Sidelifts ¼ squats
Any questions? Ross Kinsella APA Titled Sports Physiotherapist Owner/Director Freedom Sports Medicine www.freedomsm.com.au
Breast support for the active woman Presented by Alysha McCabe
She Science, Sports Bra Specialists. Why?
Why is breast support important? - Natural support structures are weak - Protect from ptsosis or ‘sagging’ - But more practically… Comfort Performance Confidence
What’s the best style of Sports Bra? - Underwire misconceptions - Moulded V Moulded - Racer back V Traditional back - Pull over V Hook and Eye Clasps “The best style for you will depend on your size, shape, activity demands, support requirements, style preferences and past experiences.”
Support techniques in Sports Bras? - Wearing two bras is outdated now (thank goodness!) - Encapsulation - Compression - Combination of both
Bra fitting basics - Band fit (ribcage) must be firm - Straps provide secondary support - S, M, L V Cup size Sports Bras
What can go wrong in an endurance event? - Chafing - Pressure pain - Irritation from pack - Fiddle factor
How to prevent Sports Bra disasters - Get fitted into a ‘technical’ Sports Bra - Test your bra in ‘race day conditions’ eg with outerwear, pack etc.
Offer for tonight’s attendee’s - 15% off storewide - Includes all Sports Bras, Workout gear, 2XU tights, Technical Socks & training accessories - Please bring along your voucher to redeem this offer in store, or use the coupon code to shop online - www.shescience.com.au
Questions? www.shescience.com. au
Footwear & Blister Prevention Caleb McInnes Sports Podiatrist Owner/Director Freedom Sports Medicine caleb@freedomsm.com.au
Incorrect Footwear Injuries are multi ‐ factorial Ill fitting & poorly functioning shoes can contribute to causing injuries Can impede peak performance
Common Issues and Misconceptions Too small Most expensive best....is it...?? Buy bigger to grow into Higher cut means more support Shoes feel hard so they buy a softer ones Blisters Don’t need orthotics in a supportive shoe
Choosing the right shoe Not everyone is built the same. Gender differences • Activity specific • Foot structure Biomechanics Length, width & depth Features in every shoe Variety of support & stability features.
Features all shoes should have • Strong heel counter • Laces, buckle strap or Velcro • Flex / bend at the ball of the foot • Stiff Shank
Foot Structure & Biomechanics Normal Foot Function Heel contact laterally, Mid foot pronation, Supination at toe off. Pronation: I s the rolling in of the foot when the foot strikes the ground. Normally, the foot will pronate (roll inward) to absorb shock when the heel hits the ground, and to assist in balance during mid ‐ stance. Supination: Supination is the opposite of pronation. It allows the foot to be a more stable, rigid structure for when we push off on our next step. The foot naturally supinates during the toe ‐ off stage (when the heel first lift off the ground until the end of the step) to provide more leverage and to help roll off the toes. RIGHT FOOT
Foot Structure & Biomechanics Over ‐ pronator Over ‐ pronation occurs when the foots rolls in more than normal and stretches the muscles, tendons and ligaments in and around the foot and ankle which can lead to injury. Neutral The ideal foot type. There is no over ‐ pronation or over ‐ supination Over ‐ supinator Over ‐ supination (outward rolling) places a large strain on the muscles and tendons that stabilize the ankle, and can lead to the ankle rolling completely over, resulting in an ankle sprain, total ligament rupture or even fracture. Over Pronation and Supination can predispose to injury
Support Structure in Runners Different shoes have different levels of support. Mid Sole density change Last shape - Curved or Straight? Position of Support - Rearfoot, Midfoot or Forefoot?
Length and Width Length • Allow a distance of approx 12mm between longest toe and the end of the shoe. • Always measure length when weight bearing • You shouldn't feel your foot hitting the end of the shoe when walking or running. • Growing Kids - buying shoes the correct length is important. Width • Allow 2 fingers width between the eye-lets of laces. • A shoe should feel firm on the foot but not constrictive. • The foot should not be deforming the shape of the shoe.
Shoe Wear • How long should shoes last for ? • Wear Patterns ? – What is normal • Outside of Heel 1 st Toe •
Multiple Pairs of Shoes • Rotation increases shoes life time • Prevents biomechanical dependence • Builds & helps maintain muscle strength • Not for everyone
Blisters & Prevention • Are a combination of moisture and friction • Caused by I'll fitted or tightened shoes • Support in the incorrect place. • Materials • Socks.
Blister Prevention • Socks (Natural vs Synthetic) – Moisture management – Thickness – Fit • Shoes – correctly fitted and fastened Body Glide, Bepanthenan Gel, Duofilm, Compeed, Allevyn Thin
Any questions? Caleb McInnes Sports Podiatrist Owner/Director Freedom Sports Medicine caleb@freedomsm.com.au www.freedomsm.com.au
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