Do you ever experience groin or hip pain during or after running, deadlifts or squats? Do you feel like you never get a good hip flexor stretch even though to you they feel tight? It might be a hip alignment issue. A hip alignment issue can lead to Femoral Acetabular Impingement (FAI) which means an impingement of the hip.
FAI can become a problem for active and sedentary people alike. It may be aggravated by activity, sitting for long periods of time, operating the pedals in a car and crossing your legs.
On the other hand, even if you don’t have any symptoms these exercises may improve the quality of your chosen exercise. Check out the video below where I demonstrate 3 simple exercises that are quick and easy to help get your hip alignment improving. Let us know your favourite by leaving a comment!
Think you might have FAI?
There are 3 main types of FAI but often aligning the joint can make a huge difference to pain and function. Often people we treat in the clinic avoid surgery and cortisone injections all together.
Cam – This type of FAI occurs from a bit of extra bone on the head of the femur which then jams on the hip socket (acetabulum) during activity. This type typically occurs in young athletic men.
Pincer – This occurs more often in middle aged women and is the least common type of the 3. This type is caused by extra bone around the lip of the hip socket at the front then as the femoral head rotates it catches or jams against the extra bone.
Mixed – This is a combination of the two previous types; cam and pincer. As described above it causes a catching or jamming in the front of the joint capsule.
These 3 types all describe bone issues however often the pain is from other tissues around the area including ligament, tendon and muscle. Better hip alignment helps reduce the bodies protective mechanism. If movement begins to feel easier and pain begins to reduce, we know we are on the right track!
If these exercises didn’t help your hip alignment or hip and groin pain we have a lot more tricks in our Myotherapy bag. Reach out and we can have a conversation or click here to book. We offer both online and face-to-face consultations.
What to learn more? Check out this other articles.
Femoroacetabular Impingement (FAI) also known as hip impingement is a problem among active and sedentary people alike. Symptoms may include pain in the groin or hip area and restricted hip range of motion (ROM). It may be aggravated by activity (both intense and endurance types), sitting for long periods of time, operating the pedals in […]
Ever wondered why you are at your sorest 24 to 48 hours after a workout? That’s DOMS. Ever left the personal training session feeling great only to feel tight and stiff after 6 to 8 hours? That’s DOMS. Remember those times you went “Yep that was a tough legs session yesterday”? That’s DOMS!
The reason behind this is Delayed Onset Muscle Soreness or DOMS, which occurs anywhere in the body which has been exposed to unfamiliar, unaccustomed, intense physical activity.
What is DOMS?
DOMS is caused by micro tears in the myofibrils (muscle fibres) resulting in micro-trauma. This increase in the inflammatory response alters intramuscular fluid and electrolytes and is a good thing as it is an important part of building new muscle. Not so good, it can also cause a dull ache anywhere from 6 to 48 hours post exercise in the affected muscles.
5 ways to reduce the affects
There are some simple ways to decrease the effects of DOMS after a tough workout.
1. Active Rest
Nothing is better than rest, promoting tissue healing and recovery. If you have worked to failure you should wait 72 hours before working to failure again, however we recommend light or different exercise as recovery such as swimming, walking or a easy gym workout.
This can prevent the cycle of progression to DOMS. There are several different stretching techniques, you could try the different ones to see which type works best for you. For more information on stretching search our blog posts, we have lots of ideas for shoulders, pecs and calves to name a few. Pro tip for when you are looking up stretches: Dynamic stretching is typically done before a workout whereas holding a stretch or doing a contract-relax style stretch can be safely performed post workout. For professional advice tailored to you, click here to see one of our Myotherapists.
May reduce the amount of inflammation that occurs and help promote a faster recovery. Typically an ice bath is the way to get the full body anti-inflammatory benefits. This is great for post sporting style exercise where you are constantly pushing yourself but not necessary post gym workouts where you want a bit of inflammation to help grow the muscle and get the gains you are after. A cold shower will work best in this instance.
Increases blood flow to aching muscles to promote healing and removal of waste products within the muscle tissue like lactic acid and scar tissue. Typically it is a lighter, non treatment massage. Our Myotherapy team can help if you need some healing hands. Click here to find a time that suits you best.
Natural remedies or anti-inflammatory medication can reduce the soreness after a workout. Some natural remedies include; tumeric, cinammon and magnesium just to name a few. For more information on these, we suggest you talk to a good nutritionist or dietitian on how to get these foods naturally into your diet, it’s yummier that way!
If you have any post workout tips we would love to hear about them! Reach out on social. We are on instagram and facebook.
Foam rollers have been on the scene for a while now. There are new kids on the block such as the rumble roller and the power stick to name a few. However; there are some ways of using the foam roller that just doesn’t work so well with the other kinds of myofascial release tools so if you want to minimise the amount of myofascial release tools you have lying around your house, a full length foam roller is a good buy. Here are our top 4 ways to use your foam roller.
1. More than just massage
The foam roller can be used for self massage in a lot of areas of the body including the legs and back to name a few.
It can also be used for stretching the chest, stretching the hip flexors, perform balancing exercises and strengthen the lower abdominals! It is very versatile which when considering what product to buy is a huge plus. If you were only going to buy one tool, compared to a spikey ball or a rumble roller, the foam roller is definitely a winner!
2. Save you money
Foam rolling regularly on you predetermined tight areas, combined with the right stretches and some prescribed strengthening exercises, can definitely reduce the amount of trips you might need to your musculoskeletal care person. In the long run it might save you a few bucks! Talk to us about putting a program together that’s right for you. Book online here.
3. Perform better at work, hobbies and sports
When foam roller exercises are part of a program to enhance correct postural alignment or to assist the correct muscle development set for a specific sport it can really make a difference to how you perform.
For example, a runner with tight hip flexors…The push off phase of running is the part where the back of the leg needs to do the work and the front of the leg needs to start to lengthen. If you have tight hip flexors it doesn’t allow your leg to come into the correct alignment meaning you end up using all the wrong muscles and over working those that are switching on. By foam rolling and actively stretching the hip flexors before a run you’re making sure the muscles, joints and nerves are ready to perform at their peak.
At work if your posture is better you will be able to perform your duties for longer without fatiguing or pain, whether it’s a standing or a sitting job. And hobbies much the same, you will be able to do longer sessions of the things you love without having to worry about pain the next day, a good example of this is gardening. Have you ever woken the next day with a tight low back after gardening? You should be able to enjoy what you love without struggle and without pain, this is what the foam roller combined with the right advice can do for you.
4. Relieve stress
I think most of us are aware of how good it feels to release endorphins and other “feel good” hormones. You can release endorphins and other calming neurotransmitters when you foam roll. It can also be quite meditative depending on your environment. Some of my customers do their routine at night before bed. They find a quite spot where they have a block of time to themselves. They might play some music and turn down the lights to promote higher levels of melatonin to kick in. It’s about finding what works for you but some of them are counting out of how many reps they are doing, some focus on their breathing, some focus on the sensation of their muscles beginning to soften beneath the roller.
Want some ideas of what to do on the foam roller? Check out our youtube channel or this video specifically which has a foam roller routine you can follow along to.
Did you know a Myotherapist can help with pain, restriction and conditions of muscles, joints and nerves. We can assess, treat and prescribe movement therapy to help you feel better and learn how to treat yourself! Click here to find a time that suits you best.
Wether you enjoy yoga or climbing mountains, we all need exercise!
Government guidelines for exercise are 150 minutes of moderate cardio per week and 2 strength training sessions per week. These recommendations are based on current research but what does moderate cardio feel like and how hard do the strength sessions have to be?
150 minutes of moderate cardio per week is most achievable when broken up into 30 minute chunks which ends up being 5 cardio sessions per week. Moderate means a perceived exertion level of 7/10. If you were chatting with a friend you would need to pause every 5 words or so to catch you breath. Need something more technical? I love the 180 formula developed by Dr.Phil Maffetone. This formula is designed to keep you in the aerobic zone to avoid poor posture and gait and to decrease incidence of injury. It’s also been shown to give you greater fitness advances.
… the take home? what is moderate for me might be different than what is moderate for you.
Strength training on the other hand is a little more complex. Research tells us to avoid things like osteoporosis and muscle deterioration it’s important to do strength training but do you need a gym membership?
In short no, you don’t.
Some simple squats, push ups and pull ups can do the trick. Exercises like these you can do anywhere. They can be altered to make them easier or harder depending on your fitness levels and they can be altered to allow for any injuries or conditions you may have. We can work out a program for home that it right for you and that will keep you motivated.
The Classic Push Up Exercise can be done in so many different ways, here the medicine ball is designed to be a slight unstable surface to work your muscles in a balancing fashion. We can change to angled push ups, kneeling push ups and supported push ups with a band to make them easier while you learn technique or overcome an injury.
How to get your personalised program.
To get your own personalised program book online or fill out our contact form. We look forward in helping you achieve your health and fitness goals!
Pelvic curl x 10
Bridge x 10
Standing crab walk with stretch band x 5 each way
Stretch Band straight arm pull x 10
Stretch Band straight arm row x 10
Bent over row with dumbbells x 10
Band assisted pull ups x 10
Band assisted push ups with hands wide x 10
Band assisted push ups with hands narrow x 10
If you want to learn more about how we can help you achieve your health and fitness goals, please contact us and one of our friendly Clinical Myotherapists will be in touch with you!
Interested in running but not sure how to do right by your body? Here are some post running tips for muscle health. Not getting the results your after? Come in for a Myotherapy session at Waverley Myotherapy Clinic for tailored advice and muscle treatment. Myotherapists are degree qualified and can give amazing tips and stretches to help your recover post run!
Post Running Tips – Stretching
Get a stretching session in before you cool down. Stretch the following and hold each stretch for 30 seconds. I have made all stretches standing in case there’s no where to safely get down on the ground.
Calves the back of your lower leg. A great post running stretch.
Hamstrings are found at the back of your thigh. Depending on your run technique these can be important for you to stretch after a run.
Quads are on the front of your thigh. A very important post run stretch.
Glutes are a fancy name for your backside muscles, they work hard during a run so very important to give them a good post run stretch.
Pecs are found of the front of your chest from your arm to your breast bone – they can get tight from slouching during a run so can be an important one to stretch after a run.
Lats are found on the side of your body from your arm to your back – they work hard as your arms swing during running an as they attach into the back they help hold your chest up. Therefore they are very important to stretch after a run.
Post Running Tips – Release Trigger Points
If you felt any specific areas of tightness when you stretched try releasing the spot with a spiky ball, lacrosse ball or foam roller for 60 seconds before attempting the running stretch again.
Post Running Tips – Cool Down Walk
Go for a short 10 minute walk a couple of hours after your run and repeat post running tips 1 and 2.
Post Running Tip – Hydration
Set alarms on your phone to remind you to rehydrate throughout the rest of the day. Your body absorbs water better when taken in small amounts throughout the day. Dilute gatorade or similar in water to add salts and sugars back in. 1 part gatorade to 3 parts water is a good ratio. You can also make your own with a little sea salt such as Himalayan salt which is has trace minerals our body can’t make that you sweated out during your run.
Post Running Tips – Injury Management
Get any injuries assessed as soon as possible to get fastest recovery time without any annoying complications. Rest, Ice, Compress and Elevate before you can get to your appointment.
Note: If your into using mobilisation techniques such as flossing or wearing post running exercise compression gear do it, it aids recovery enormously! I prefer to show people how to do this properly in a 1 on 1 session before they try it for the first time, so I would only try this if you have done it before with a professionals help.
The more I read, the more I am convinced that HIIT or High Intensity Internval Training is good for us humans! Granted more research is needed but what the smaller studies are showing, including Australian studies, is that it can reduce your risk of type 2 diabetes, increase your VO2max, change your gut bacteria to a more diverse bunch (which is good when it comes to stomach flora), increases number of fat burner gut bacteria and reduces hunger hormones and increases full hormones! What areas you will gain benefit in seems like it depends on your genetics at this point, but they are also showing more and more that genetics are not the be all and end all – so excited about some longer term studies in this area! Chances are you are going to benefit in at least one of these areas so here are a couple of HIT methods for you to try – have fun!
30 second sprint : up to 4 minute recovery
To do this one you warm up for 2-5 minutes then sprint your little heart out for 30 seconds. You recover by going back to a steady pace for 4 minutes and then you sprint your little heart out for another 30 seconds. It’s that simple. You repeat this process 4-6 times, cool down with a light 2-4 minutes and don’t forget to stretch! You can do this on the bike, treadmill or outdoor running.
My 1 month experiment – Day 1
I did the HIT routine above outside this morning which was good because the terrain varied so some sprints were up hill and some were flat. The first 2 sprints I felt I was working at maximum capacity; half way through the 3rd I couldn’t keep up the pace and the last 3 sprints were actually jogs. I was very surprised given you get 4 minutes of recovery that the muscles just wouldn’t go any more! I am going to follow this method 2 times per week for a month and see if I get results. The results I will be tracking are increased maximal effort (i.e. how many sprints can I put maximum effort into before my muscles give in), food and weight including changes in my diet as I’m interested to see if my appetite naturally suppresses as the research suggests. I am going to use my fitness pal to track my calories but I will put the data in after the month so I don’t get swayed to eat more or less depending on what the calorie tracker is showing me, so I will write down what I eat during the actual month. With my weight I am going to close my eyes and get Adam to write down the number and track it for the month so I don’t actually know if my weight is changing or not! Hopefully it doesn’t go up!! I will also include cravings in my food diary – because lately I have been craving sugar at night like crazy! So it will be interesting to see if that goes away or not. I have tried HIT in the past but never measured the results. If you’d like to join me feel free to do the same and post your results here or if you’d like to share them privately email me.
20 second sprint : up to 4 minutes recovery
This HIT workout can be done using the same methods as above. You only need to repeat this one 3 times and again do it 2-3 times per week (in the study they did it 3 times per week).
For the unfit, injured or scared of HIT people
HIT has been tested on the elderly population with great success. The elderly group are more at risk of things like pulling a muscle or heart attack but the studies have shown nothing but positive results however it is advised that you ease yourself into HIT and get clearance from your doctor if you have any kind of medical condition. If you’re prone to injury try choosing a method you know will be safe for you such as the lower impact method of bike riding.
For more information I would recommend reading Dr. Michael Mosley’s book Fast Exercise. It explains the science, explains the workouts and how to measure the impact for yourself. I will give you the results at the end of the month along with any tips or tricks I have picked up along the way.