To CrossFit or not to CrossFit?

That is the question that regularly pops up during our Physiotherapy sessions from clients.

CrossFit (CF) is a workout methodology created by former gymnast Greg Glassman in 2001. It consists of a variety of exercises such as Olympic-like lifts, cardio training and multi-joint movements (like box jumps, pullups and jumping rope). This method of training and community has exploded worldwide over the last ten years and definitely in the last 5 in Singapore. . This can be reflected by the amounts of CF ‘boxes’ which have propped up in Singapore and the amount of people we encounter in the clinic who are now doing CF. Read more

The safe deadlift

Most professional athletes and recreational gym participant have at one point used deadlift as part of their training programme.  This is an excellent exercise as it requires various body parts from head to toe to work in unison to perform the movement.

Looking at the picture of two different lifters at the set-up phase lets quickly analyse the male lifter first: he lacks hip flexibility thus can’t get low enough, his Thoracic spine is kyphosed (rounded) and it is obvious to see that his abdominals are not braced and ready for the lift. Furthermore his shoulder blades are not pulled back to start the movement. He will be prone to injuring his neck, shoulders and lower back.

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Imaging for back pain – is it always necessary ?

stock-photo-acute-pain-in-a-male-lower-back-monochrome-image-isolated-on-a-white-background-341735282Low back pain is very common. Most of us will experience some form of back pain in our life time.

So is it always necessary to have an Xray, CT or MRI to work out the cause of the back pain?

Here are some of the downsides associated with back imaging that should be considered:

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Jumper’s knee (patellar tendinopathy)

stock-photo-beach-volleyball-players-in-sunglasses-under-sunlight-dynamic-sport-action-outdoor-525074893The patellar tendon is a strong thick tendon that sits below your kneecap at the front of the knee and is responsible for transferring load between the quadriceps muscle to the shin. These loads are passed through in activities such as stairs, running, jumping and landing. In some cases, loads that are placed through the patellar tendon can be excessive and increased too quickly and the tendon can begin to fail. Inflammatory and degenerate processes then commence and can lead to pain and disrepair.

Patellar tendinopathy (aka Jumper’s knee) commonly affects people involved in jumping sports such as basket ball and volleyball. it usually presents in scenarios where the load is increased too quickly or excessively. For example a sudden change in volume/load, or in frequency of training, or potentially after a rest/off season period and return to sport too quickly.

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