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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Improving your overhead shoulder control to reduce injuries

Overhead athletes such as tennis players, swimmers, cross fit athletes and volleyball athletes need to put their hands above their heads repeatedly for long period of times. Problems arise when the muscles that control the scapula get fatigued leading to shoulder instabilities, tendinopathies and impingements.

The predominant muscles that are involved in repetitive overhead motions such as required by a badminton player are the Serratus Anterior, Upper and Lower Trapezius.

A simple and great rehabilitative exercise with a kettlebell can be done to improve control and endurance in the Serratus Anterior and Upper Trapezius muscles.

  1. Start with a 6kgs Kettlebell and increase the weight as much as you need to be able to do three sets of 15-20 reps comfortably.
  2. Hold the kettlebell with a neutral wrist posture (no extension or flexion) with your thumb touching the chest.
  3. Press the kettlebell straight up and turn the arm out fully.
  4. At the top of the movement, actively reach the hand towards the ceiling as far as you can.
  5. Hold for a couple of seconds then slowly lower the weight back to the start position and repeat.

If you have any issues with your shoulder and are not sure what to do to resolve them then, we at In Touch Physiotherapy would be more than happy to look at it.

Happy lifting!

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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