Static Stretching before exercise could potentially be causing injuries !?

STATIC STRETCHING BEFORE EXERCISING CAN LEAD TO FURTHER INJURIES

 

One of the controversial topics that we often speak about with our clients and workshops

Majority of us, if not ALL of us have the urge to do it at some point before or during the exercise right? 

 

Here's our opinion and reasoning:

Most sports and exercises are usually dynamic, high impact, high loading activities which challenge your body to respond quickly to sudden lengthening and shortening of the muscles, think about the sport or exercise you currently enjoy. To perform these movements safely and efficiently, you would want your joints and muscles to be responsive and contractile, not "stretched".

 

Here's what the research tells us:

Muscle strain and injuries occur when muscle or joints are taken beyond their physiological limit. Meaning that, the nervous and muscular system needs to be VERY RESPONSIVE to prevent further force before the muscles or joints are taken past the end range.

 

 

 

You seem to get better range of motion and feel the muscles "letting go" when you stretch though right?

Static stretching makes you feel like your flexibility improved, NOT because your muscle length (extensibility) actually increases, but rather your nervous system has now developed the tolerance to that amount of stretch, in other words, the receptors becomes NUMB and LESS RESPONSIVE to that much stretch in the muscle. Imagine doing a high intensity work out with a less responsive muscle. Recipe for disaster.

ALSO, there is such phenoma called Stretched-Induced Strength Loss, where static stretching actually makes you lose some strength. Personally, I'd choose to keep my strength over a bit of flexibility.

 

HOWEVER, at the end of the day, it all comes down to your sport !

 

If you are about to perform a low-load exercise or sport that relies on more flexibility to perform better such as gymnastics and yoga, then go crazy ! but do consider the above factors.

 

Whats the solution?

 

WARM UPS ! they're called WARM UPS for a reason. Focus on getting your blood pumping and body ready for the movements you are about to put your body through. Mimicing the motion e.g. If you are performing deadlifts, make sure to perform some hip flexion and extension drills beforehand (some may call is glute activation drills), or if you are about to play a game of soccer, there is alot of hip flexion movements with kicking, so performing high knees and leg swings is always a great idea.

 

"Train the MOVEMENT, not the MUSCLES"

 

Any questions, hit us up!

(02) 9878 6894

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www.kschiro.com.au

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"Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012;7(1):109–119."

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The Importance of Pelvic Floor

Pelvic floor comprises of muscles and ligaments that support the pelvic organs which include the bladder, uterus (in women) and bowel. The pelvic floor muscles attach to the pubic bone, tail bone and each side of the base of the pelvis. These muscles work together with the diaphragm, abdominal and back muscles to stabilise and support the spine.

Pelvic floor muscles give us conscious control over the bladder and bowel so that we can control the release of urine, faeces and farts. When the muscles are contracted the urethra, vagina and anal sphincters tighten. The pelvic floor muscles also play a large role by providing support for women during pregnancy and childbirth.

Maintaining a strong pelvic floor will prevent problems such as: incontinence (involuntary release of urine or faeces) or prolapse (of the bladder, uterus or rectum). 13% of men and 37% of women in Australia experience urinary incontinence; and half of all women over the age of 50 who have given birth have some level of prolapse.

The common causes for pelvic floor weakness are:

  • Childbirth (especially prolonged pushing)
  • High BMI/ Obesity
  • Constipation (excessive straining to emptying bowel)
  • Heavy lifting
  • Excessive coughing/ sneezing
  • Menopause
  • Age
  • Previous injuries to the pelvic region
  • Inactivity

The common signs and symptoms with pelvic floor problems:

  • Incontinence or prolapse
    • Women: Bulge in the vagina or a feeling of heaviness
    • Men: Bulge in the rectum
  • Urgency and increase in frequency for toilet runs
  • Difficulty in emptying bladder or bowel
  • Pelvic pain
  • Painful sex
  • Recurrent UTIs

 

Time to seek professional help if you experience these signs and symptoms. Here at Kinetic Sports Chiropractic, I am a chiropractor focusing on Women’s Health, I can assess your pelvic floor function and tailor an exercise program just for you.


Human Fascia - What are they?

“Ogres are like onions

Onions have layers

Ogres have layers.”

 

Did you know that just like onions (and Ogres) we to have layers known as fascia. The term fascia is defined as a thick sheet of connective tissue (like the ones you see on raw chicken breast) primarily made up of collagen between the skin and muscles. Its main function is to stabilise, enclose and separate the muscles and internal organs. Fascia is classified into different layers, the layers closest to the skin known as the superficial fascia then the deep fascia and the visceral fascia. Each layer functions differently and specific to the anatomical location.

 

Very similar to ligaments and tendons, fascia is made up of fibrous connective tissue containing collagen fibres oriented in a wavy pattern parallel to direction of the tensional pull. This is one of the reasons why pain or discomfort in one area can be due to a restriction or fibrous interruption from another area along the fascia (e.g. Sometimes Neck pain can be due to a foot problem)

If you are still having problems even after trying everything around the painful area, maybe it's time to start considering other areas along the fascia.

 

It is recommended to perform fascial stretches after a shower/bath or after performing exercise/workout to warm up the fascia, “fascia is like toffee, you need to warm it up first to allow it to stretch.” If you are not sure how to perform this stretch, make sure to message us and let us help you !


Dry Needling

What is Dry Needling?

Dry needling is an alternative technique we like to use in conjunction with Chiropractic treatment. So how is dry needling different to acupuncture? Well… I’m glad you asked! They both involve inserting fine needles (0.25mm) into certain sore points/parts of your body.

So let me explain more about dry needling! It is amazing for those suffering from acute or chronic symptoms, without the need to be medicated or undergo surgical procedures. The term “dry” means that they have no medication in the needles. The thread-like needles are targeted at myofascial trigger points, connective tissues and joints; it can cause local muscle twitches which will then stimulate the body’s own natural healing properties and decrease the pain cycle. Because the needles are so thin, most of the time they are inserted without any sensation, which makes it an effective treatment tool for areas that are overly sensitive or too tender for hands-on manual therapy.

We incorporate manipulation and rehab exercises to restore normal function. Dry needling not only releases muscle tension, it also has an anti-inflammatory property which increases the rate of recovery for tendon injuries, arthritic pain and joint inflammation.

We have helped many patients suffering from neck pain, back pain, knee pain, muscle spasms and ligament sprains, the list goes on! Our clinic is located at Macquarie Park and we love to provide our services and education to our local communities in the Northern and Inner West suburbs such as North Ryde, Marsfield, Epping, Eastwood. Don’t wait any longer, book an appointment with us now and regain the freedom of a pain free life!