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Developer Location Job Title
Brian Gardner Illinois Project Lead
Nathan Rice South Carolina Lead Developer
Ron Rennick Canada Lead Developer
Rafal Tomal Illinois Lead Designer
Lauren Mancke South Carolina Lead Designer

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4 Great Injury Prevention Tips for Runners

Many of you enjoying running as an effective way of keeping fit and healthy. However, running exposes you to a number of potential injuries, especially those involving the lower limbs. So to help you stay moving and injury-free, here are 4 Tips from the team at BodyFit Physiotherapy

Injury Tip One – Increase Slowly:
Many people get excited by the start of a new winter sports season. However, they get so impatient at their slow progress that they go from 3 months on the couch to attempting a marathon in 4 weeks. This is a recipe for disaster. Make sure you increase your running and training times by small increments only. A 5 -10% increase in either distance or time each week is plenty, and will more likely keep you pain-free. One of the biggest predictors of injury in runners is rapidly increasing training volume – the more training you do, the greater the risk. It is simple maths.
Injury Tip Two – Check your Shoes:
Many people also get excited about starting a training program. However, they make the mistake of grabbing their favourite pair of Dunlop Volleys (a favourite shoe worn by roof tilers – not marathoners) and then wonder why they get foot, knee and leg pain 2 weeks into their program. Make sure you get a good pair of running shoes BEFORE you start your training program. Unfortunately for your bank balance, you do get what you pay for when it comes to running shoes.
Injury Tips Three – Watch out for Hills:
Many new runners get injuries due to following a route that has too many hills in it. Hill running is a great training tool, but hills also place incredible demands on the joints of the lower body, and can accelerate injury risk in certain people, in particular knee injuries. Try to stay on the flat for the first few months, and then add some hills in as your fitness improves. It is better to be running on the flat than not running at all.
Injury Tip Four – Get a Check-Up
We mentioned a moment ago that one of the biggest predictors of injury is training volume. The other biggest predictor is past injury history. At BodyFit, we’re amazed at the number of previously-injured people who do not have any treatment or assessment before starting their next season’s training . The injury may have left some scar tissue, reduced range of movement, or caused muscle weakness that will greatly increase injury risk once training resumes. If you come to BodyFit physiotherapy in Howick for a check-up, we can assess your risk of any injury reoccurring,  and help you to minimise that risk over the coming season.

Are Warm-Ups Worth the Effort?

Most physiotherapists, personal trainers and coaches firmly believe that a good warm-up is essential to reduce your chance of injury, and prepare your body for the activities to follow. But has this injury reduction benefit actually been proven in science?

Warm Up
In a recent research review published in The Journal of Sports Science and Medicine, academics from Monash University in Melbourne reviewed studies that looked at this question. Surprisingly, over the past 40 years, only a handful studies have looked at the injury reduction benefit of a warm-up.
Of the five studies examined, three supported using a warm-up to reduce injury, whilst the remaining two did not.
The Monash researchers went on to conclude that:

  • The three positive studies emphasised general exercise to increase body temperature, while the two negative studies focused on stretching warm-ups.
  • There wasn’t enough evidence to either conclusively endorse or recommend against routine pre-exercise warm-ups to prevent sports injuries. However, the weight of evidence suggested that warm-ups involving general exercise did decrease injury risk.
  • Further support for warm-ups comes from a more recent 2008 Norwegian study. This concluded that a warm-up programme reduced the risk of severe injuries, overuse injuries, and injuries overall.

Despite the lack of research material, we still suggest that you complete a thorough pre-exercise warm-up, which should involve:

  • 5-20 minutes in total.
  • General activity to increase your basic body temperature, followed by some more specific range-of-motion stretching that replicates the events to follow.
  • A series of balance-related activities to prepare your sensory receptors for the tasks to follow.
  • Gradually increasing intensity that becomes more specific and “game-like” as the training session or game approaches.

For assistance with your pre-exercise warm-up talk to one of our physiotherapists at BodyFit Howick.

BodyFit is welcoming a physiotherapy student on a placement from AUT

We would like to welcome Chris Marshall, a physiotherapy student from AUT at our clinic this week. He is on a placement from the School of Physiotherapy learning from and observing our physiotherapists conduct treatment sessions. Chris is only observing and is not actively involved in the treatment process. We may ask some of you attending BodyFit this week your permission for Chris to be present during the treatment session. You absolutely can choose to say NO if you don’t feel comfortable with it.
You might already know Chris as he used to work as a gym instructor at the Howick Community Gym. Thank you for your understanding!

Is Your Bad Posture Causing Your Back Pain?

Neck and back pain is one of the most common conditions affecting us all. A huge proportion of these problems relate directly to poor sitting habits or bad posture. This is especially common among people with sedentary or desk jobs.

correct postureHere is a checklist of things you need to ensure when you’re sitting at the computer. This will significantly lower your risk of developing posture-related discomfort.

  • Top of computer screen at eye level;
  • Elbows at about 90 degrees;
  • Ergonomic chair must have lumbar support (or a little curve that helps to support your lower back);
  • Keyboard is kept at about elbow height;
  • Wrists are straight when typing;
  • Feet flat on the floor or foot rest;
  • Never sit on the edge of your chair.
Mt Wellington Physiotherapy Located at
CLM Fitness, 45C Mt Wellington Highway, Mt Wellington, Auckland.
Phone: 09-5328942