3 Sets of 10 Reps: Unveiling the Mystery Behind Therapeutic Exercise Prescription
In the realm of physiotherapy, it is not uncommon to encounter the prescription of 3 sets of 10 reps for various therapeutic exercises. While this rep scheme may seem arbitrary to some, there is a rich history and scientific rationale behind its widespread usage. In this blog post, we will explore the origins of this rep scheme and delve into the reasons that support its effectiveness.
Conquering Plantar Fasciitis: Your Guide to Relief and Recovery
Are sharp pains in your foot making your favorite activities a challenge? You might be dealing with plantar fasciitis, a common condition that leads to discomfort in the heel. This pain emerges from the irritation or damage of the tissue supporting your foot's arch, affecting your daily activities and overall quality of life. But there's hope! In this blog post, we'll discuss what plantar fasciitis is, its risk factors, and symptoms. We will also explore effective strategies for relief and recovery, allowing you to reclaim your active lifestyle.Understanding Plantar Fasciitis and Its Impact:Plantar fasciitis affects the plantar fascia - the
Muscle Strains: Healing, Prevention, and the Role of Physiotherapy
Have you ever experienced sudden, sharp pain from a muscle strain during physical activities or daily tasks? Muscle strains can unexpectedly disrupt our lives. In this article, we will explore the causes, classification, and healing process of muscle strains. We will also highlight the essential role of physiotherapy in diagnosing, treating, and managing these injuries.Causes of Muscle StrainImagine your muscles as elastic bands. They can normally stretch and contract without issue. However, when a muscle is subjected to excessive force, similar to stretching an elastic band too far, it can lead to tears in the muscle fibers. These tears, known
The ABCs of Ankle Sprains and the Role of Physiotherapy
Have you ever twisted your ankle while playing sports or simply walking on an uneven surface? If so, you're not alone. Ankle sprains are one of the most common musculoskeletal (MSK) injuries. While athletes often grab the spotlight, ankle sprains can happen to anyone, at any age. Understanding these injuries, from causes to treatments, can help you get back on your feet faster and stronger.The Ins and Outs of Ankle SprainsAn ankle sprain is an injury to the ligaments supporting the ankle complex. It's like the body's very own elastic band stretching a little too far, sometimes even snapping. There
A Guide to Tendinopathy: Risk Factors, Treatment Guidelines and 10 Things to Avoid
Welcome. You've found your way to our informative guide on tendinopathy - or tendonitis, as it is more commonly known. This widespread condition affects a diverse population - from energetic athletes to more sedate seniors, and all others in between. This article will serve as a repository of useful knowledge on tendinopathy, presenting information on risk factors, sites of the body often affected, and providing fundamental guidelines to aid your recovery. We will also discuss 10 vital errors to avoid during the treatment of tendinopathy to accelerate your healing process. Let's delve into the intriguing subject of tendinopathy and explore
Optimize Your Ride: The Power of Physiotherapy-Led Bike Fits
Cycling is an incredible way to maintain an active and healthy lifestyle. However, if your bike isn't properly fitted to your body, it can lead to discomfort and even injuries, which can truly be a pain in the neck—both literally and figuratively!Picture this: You're out on the open road, with the wind in your face, exerting all your energy into each pedal stroke. But instead of experiencing pure cycling bliss, you're plagued by nagging knee pain, bothersome lower backaches, tingling sensations in your hands and feet, and even irritating neck soreness. What's the culprit? Well, my fellow riders, it's likely
Optimize Your Spin Bike Setup for Maximum Comfort and Performance: A Step-by-Step Guide
Are you a regular spin bike enthusiast? If so, optimizing your setup is key to achieving maximum comfort and power output during your workouts. Today, we'll guide you through three simple steps to help you find the perfect fit on your bike. Let's dive in![embed]https://www.youtube.com/watch?v=Lp86SFhJrMs[/embed]Step 1: Finding the Ideal Seat HeightTo start, let's focus on finding the ideal seat height. Begin by placing one foot at the 6 o'clock position and ensuring that your heel is over the center of the pedal. In this position, your knees should be straight. To double-check, bring the ball of your foot back onto
Exercise Technique: Dead Bugs
Are you looking to level up your core exercise routine? Dead-bugs might be just what you need to get the results you're looking for. Dead-bugs are a trunk stabilization exercise that helps you develop a strong core base. This exercise is beginner-friendly and can be made harder through a series of simple progressions. In addition to being a great addition to your core routine, dead-bugs are also an effective exercise for injury prevention, managing back and neck pain, and improving technique in other activities such as running and cycling.[embed]https://www.youtube.com/watch?v=_1HiPKzo8g8[/embed]Here are two ways dead-bugs can benefit you:Injury Prevention: Poor spinal stability
Why Should Athletes do the Olympic Lifts?
The Olympic lifts have long been a staple in strength room training for athletes of all levels. The two lifts and their variations, the snatch and clean & jerk, are known for their ability to increase an athlete’s rate of force development, power output and overall explosiveness. But there are many more benefits that the Olympic lifts can provide to athletes beyond explosiveness. In fact, the Olympic lifts are an excellent tool for developing multiple physical characteristics with one movement, making them one of the most comprehensive exercises an athlete can perform.
Have you recently tested positive for COVID? Here’s how you can safely return to exercise after recovery.
For active people who have recently recovered from COVID-19, what may be top of mind is the potential for short- and long-term health complications like myocarditis (inflammation of the heart). Although the prevalence of cardiac injuries are quite rare among an athletic population, current medical guidance suggests a conservative approach when returning to exercise as there is limited research regarding longer-term post-infection outcomes.
