Why should I see a physio

Whether you are a sports person or you have other types of musculoskeletal problems, you must at one time come across the suggestion to see a physiotherapist. Your body is much like a car, it needs to be services and looked after!

Sometimes we underestimate pain and turn to sources such as Google and YouTube for relief. Well, sometimes they may come in handy but remember anyone can write an article that will appear on Google and nowadays even young children have YouTube channels.

Other times you may choose to consult with friends and family who have had the kind of pain you think you are having and use what they are using. You should be cognizant of the fact that our bodies are different and what works for one person may not be practical for another.

Another common problem is self-medication which in many cases leads to addiction. Not all pain is treated with pain meds. Also, dependence leads to the body being toxic and you may find yourself needed stronger medication as time passes.

These are some of the reasons why we thought you should know about the importance of physio and put this article together. Here are a few reasons to see a physio.

Let us dig in.

1. They help you recover when you are injured

When you suffer from muscular or other sport related injuries or when you undergo surgery a physio comes in handy. This is because they have training in the area of helping you regain your strength and movement. The techniques they apply will help you heal faster than when you rely wholly on medication.

2. They have a wealth of health tips to keep pain at bay

In our day to day lives, we may end up forming habits that cause us harm. Some good examples include having poor posture, sitting for too long or being docile.  A physio will give you tips to improve your life if you keep seeing them regularly and are completely honest about your lifestyle.

3. They offer you advice for injury prevention

Physios can help you avoid injury after recovery and even when you have not been injured. They are not just there to help you heal but to help you protect yourself as well.

Since they observe how your body reacts to different conditions, they can help you act in a way that prevents injury either in sport or daily activities.

4. They provide an appropriate physical training regimens

Physical exercise critical to good health if done properly but if not, it may be detrimental to our health and wellbeing. Physiotherapists help you balance the types of exercise you do to prevent you from harming yourself.

5. They help you maintain balance in your life

In our quest to remain fit we may end up overdoing fitness routines a little. We may also end up feeling unwell from time to time.

A physio acts as a time out. They tell you when to pile up the pressure and when to relax. This balance is very important.

References

https://journals.lww.com/jbjsjournal/subjects/Shoulder/Fulltext/2014/09170/Tendon_Repair_Compared_with_Physiotherapy_in_the.2.aspx

https://www.sciencedirect.com/science/article/pii/S1360859202000682

https://www.sciencedirect.com/science/article/pii/S0277953603001308

What is blood flow restriction training?

If you are into muscle building, you are probably looking for a way that will get you there in the shortest time possible. There are several techniques you can use but have you heard about blood flow restriction training?

If you haven’t, let’s explore it together. Let us start at the beginning.

What is blood flow restriction training?

Blood flow restriction training refers to a technique of placing a restrictive device be it a cuff, KAATSU device or a wrap around the top part of a limb to restrict blood flow from the related muscle. Blood is allowed to flow in form the arteries but doesn’t go out through the veins.

This technique is for anyone who is looking to increase their muscle size in a short period. It may also be used as a strength training measure for athletes.

What is the science behind lifting less and gaining more muscle?

According to the 2000 Takarada research, a 16-week low-intensity elbow flexor resistance training with Blood flow resistance increased muscle mass and strength as compared to the same high-intensity training without BFR.

Another research also showed that as a treadmill walk for just three weeks done with BFR produced a 6% to 8% increase in quadriceps and hamstrings muscles. Additionally, there was a 7% to 8% increase in leg press and leg curl strength.

There is also evidence suggesting that low-load resistance training with BFR can enhance muscle expansion and strength in well-trained athletes, who would not usually benefit from using light loads.

Studies have also shown that lifting 20 to 30 percent of what your typical lifts while using blood flow restriction can bring results that are similar to raising 70 to 80 percent of your regular lifts without BFR.

Healthy athletes who use low load BFR and resistance training as well as their usual high load training showed additional stimulation in muscle development. Low-load BFR resistance exercise does not seem to cause severe muscle damage. Therefore supplementing standard high-load training with it novel may bring about increased muscular responses.

The general science of the relationship between muscle hypertrophy and blood flow restriction training is still young, but these positive results point to a highly positive correlation.

Most people like BFR because you stress the muscles but do not end up with as much wear and tear as you would with normal high-intensity training.

Can blood flow restriction training be used in physiotherapy and how?

There is evidence that blood restriction training may be used in the rehabilitation of patients with extremity weakness.

Some specific cases that may benefit from the therapy include patients with moderate to severe osteoarthritis trying to avoid joint replacement, patients with a history of recurrent ankle sprains due to weak lower extremity structure, and post-operative patients.

BFR provides an alternative rehabilitation method that may accelerate the achievement of regaining function after surgery, specifically for extensor muscle atrophy.

Venous occlusion therapy seems to be a safe way for patients to start strength training at earlier stages of rehabilitation.

Despite all the gains in research, several states are silent on using BFR in physiotherapy. There still need to be more clinical trials and BFR education before it can be fully adopted a physiotherapy technique.

https://journals.lww.com/acsm-essr/Fulltext/2009/04000/Blood_Flow_Restricted_Exercise_and_Skeletal_Muscle.6.aspxhttps://journals.humankinetics.com/doi/abs/10.1123/ijspp.5.4.497 .  http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0052843 .  https://www.sportsmed.org/AOSSMIMIS/members/downloads/SMU/2017Spring.pdf

Why does exercising more reduce DOMS?

You have been working out for some time. You are immensely proud of your session and cannot wait to go about your day. Fast forward, and you can only manage to drag yourself out of bed. The reason? You are sore all over.

Does this scenario sound familiar? If it does you are suffering from DOMS or delayed onset muscle soreness.

Why does exercising more reduce doms?

Why would exercising reduce DOMS yet it caused it? The truth is DOMS can help in muscle conditioning. If you have DOMS and you continue exercising, there will be a repeats bouts effect.

The effect works like this; when you are first beginning to be active, the body is not used to being strained but the more you work out, you can increase the intensity of the workout and still not strain your body because it is not accustomed.

The same applies to DOMS, when you are in pain you should still do light exercises like walking and swimming to enable your muscles to be stronger. DOMS can work in your favor when strength training. Instead of letting it take you off your fitness cause, use it to build your body’s resistance.

Strength training refers to the process of training your body to produce less lactate and hence allow you to work out more than you normally would. Lactates slow you down and once you have hacked strength training, you are able to exceed your performance expectations.

There is caveat however, do not overdo the exercise as it may end up causing you serious muscle damage.

What can you do to relive it?

The pain is horrible I know, and all you want is to find out how to make it go away. There are a few exercises that will help with that. Let us explore them and why each works.

• Stretches

After a thorough workout session, your muscles are bound to contract, and your muscle fibers tend to become shorter and this one reason for DOMS.

Doing stretches after working out helps with lengthening your muscles, moving more easily and a faster recovery.

• Foam rolling

This is a self-myofascial release technique that helps to deal with trigger points and muscle tightness. Using a foam roller after exercise has been linked to helping prevent DOMS. However, it can still be helpful in relieving the pain caused by muscle soreness.

• Aerobic exercises

If you are not entirely debilitated, you may do some light aerobics to get back on track. They help with blood flow to the afflicted areas hence relieving the soreness.

https://journals.lww.com/nsca-jscr/Fulltext/2013/12000/Acute_Effects_of_Massage_or_Active_Exercise_in.16.aspx
https://static1.squarespace.com/static/526c72d0e4b0c72bb55e640b/t/5441cf2ce4b0881390291780/1413599020420/Treatment+and+Prevention+of+Delayed+Onset+Muscle+Soreness.pdf
https://www.researchgate.net/profile/Sebastiao_David_Santos-Filho2/publication/228647603_of_a_protocol_involving_acute_whole-body_vibration_exercises_in_an_adult_and_health_individual_with_delayed-onset_muscle_soreness_observed_after_running_a/links/09e41506d91f20c3a1000000.pdf 

So just because we love and participate in all elements of the sport…why are we different? We UNDERSTAND the movements! WE understand the difference between TRAINING and COMPETING and how we can assist you to achieve all your goals whether you’re a newbie hoping to prevent injuries or an “old dog” learning new tricks of the trade! We have your back.

Some of our favourites include

• Shoulder mobility for muscle ups
• Preventing neck pain with handstand pushups
• Increasing your wrist mobility for front racks
• Preventing those knee’s from caving in with… squats, deadlifts, lunges, running, cleans.. oh everything any anythign that involves your legs and needs your glutes to switch on!

and finally

• Back pain when trying to do abmat sit ups or using the ghd!

CHECK OUT this video below on some of our favourite exercises to prevent upper back stiffness and niggly shoulders!