Paul’s Tips: 2 Strength exercises all runners should be doing

Split squat by Paul intouchphysio
Split squat by Paul 

1. Split Squat
If done correctly, you should feel this fatigue the front of the thigh and the buttock muscles on the front leg.

1. Stand with one leg forward and the other behind you in a split leg stance
2. Preferably put the back foot on a small step or bench
3. Keeping the knee in line with your second toe and the torso straight
4. Bend the front leg until the knee is flexed to 90 degrees
5. Return to the start position and repeat

For progression, hold on to a weight in the opposite hand to the leg that is being worked.

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Lucie’s Tips: Safe exercises for pregnant women

Safe exercises for pregnant women1. Sitting Glut Stretch

Key benefits: It’s a great stretch to loosen up the hips and lower back.
1. Sit on a chair and cross one leg over the other.
2. Keep your back straight and lean forward at the hips.
3. Try to hold for 30 seconds and repeat on the other side.
4. This can be done as often as you would like.
This might prove more difficult later on when the bump gets bigger and in the way.

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Q&A with Physio: Women’s Health Physiotherapy

Q: I am a regular runner and for years, every time I run I leak some urine – this never happens otherwise. Can this be treated?
Lucie: Yes. This is much more common than you think. It happens to many women when they jog, do heavy weights, during cross-fit or even when pushing their pram up a hill. It can occur in BOTH women who have and those who haven’t had children. It is usually due to a weakness or a confusion of the bladder. I can help in diagnosing the cause of this and effectively plan how to resolve the issue.

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What exercises are good for skiing?

Exercise good for ski

Prepare your body for skiing and snowboarding

This exercise routine should be effective if done regularly. We usually recommend three times a week. Don’t hesitate to come in if you are not sure about what to do to get fit for skiing and general advice on how to prevent skiing injuries.

Watch out the exercise demos by our physiotherapist – Paul:
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Hip opening sequence for pain-free yoga practice

Do you ever experience pain in your back while doing back bending poses (eg. upward dog, wheel)? Or knee pain while doing a lotus pose?

It may not be your back or your knees that give you the sharp pain, but instead one of the common causes is due to the tightness in your hip and buttock muscles (gluteus, piriformis, tensor fascia latae). The reason is that when you are doing a back bending with tight glutes, the mobility of the pelvis and the lower back decrease leading to a “blocking” in the lower back. On the other hand, if you try to get into a lotus pose with tight glutes, you may tend to rotate from your knees instead of from your hips, which may cause a twist or sprain in your knees. Read more

Is it normal to have pain in yoga?

Is it Normal To Have Pain In Yoga?While some hold the belief of “No pain no gain”, when experiencing discomfort, it is important for yogis to be able to differentiate between the good and bad pain. Good pain includes the feeling of tightness while stretching and muscle soreness which usually presents 24 to 72 hours after practising yoga. Good pain is usually short-lived and will gradually disappear. On the other hand, bad pain includes sharp pain or a feeling of numbness. It may indicate an underlying injury, for instance, muscles strain, ligaments sprain or other structural damage. A bad pain signals you to stop putting yourself in danger. However, it does not means that you need to stop practising yoga at all. Read more