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How to Deadlift Series: Stiff-Leg Deadlift

By Physiotherapist, Paulina Backiel

Introduction

Last but not least in our deadlift series is the stiff-leg deadlift. As you may recall this is a summary from my “Types of Deadlifts” blog, which you can find here. 

 

Stiff-Leg Deadlift

Starting position: Similar to RDL position but with knees slightly bent

Movement: Keeping your knees slightly bent, just like an RDL moving the bar down past knees then up. Knees remain fixed throughout the movement.

Muscles targeted: Abs/core, lower back, glutes, hamstring, calves

Performance enhancements: squats and overall leg strength

*Avoid this type of deadlift if you have lower back or leg problems. Refer to my previous blog to find which type of deadlift might be best for you. 

 

So this deadlift is quite aggressive on the lower back and legs, it requires a lot more core and lower back than Romanian and conventional deadlifts. This is a great advanced deadlift to help with improving your squats and overall leg strength. Just like the Romanian deadlift, in the stiff-leg you start by holding your weight just off the ground before you go into the movement.

 

Step-by step

Please note: It is advised to get expert help if you have never done these before.

Click here to book a physio appointment to test whether this is the right deadlift for you or to guide you to build up to this exercise.

 

1. Start by standing upright, holding the weight/bar close to thighs, have a soft bend at knees(not locked straight)

2.Lower the weight/bar hinging at the hips and maintaining the soft bend at the knees. Remember to keep your back straight throughout the entire movement.

3.Once the weight/bar has passed the knees and gotten to mid shin thrust the weight/bar up, keeping it close to your legs. As you thrust make sure you are maintaining the knees at a soft bend and thrusting at the hips, your back must remain straight throughout the whole movement.

Repeat steps 1-3. 


Conclusion

So that is how you stiff leg deadlift. Please make sure you have the correct coordination down before you lift any heavy weight. 

Since this is aggressive on the body please avoid if you have lower back or leg problems.

If you have further questions, you can email me at paulina@bosic.com.au or you can book an appointment by calling 8599 9811. 

 

Your physio,
Paulina

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How to Clean and Dress Your Wounds

Introduction

Our skin is the largest organ in our body and helps protect it from germs. Anything that breaks the skin is a wound because when the skin is broken, there’s a risk of infection. More often than not, wounds happen due to accidents, but – guess what? – even clean surgical incisions are wounds. The deeper, larger, or dirtier a wound is, the more care it needs. Here’s how you look after your wounds. 

Cleaning Your Wound

Follow these steps to clean your wound:

  1. Wash your hands, dry them and put on a new pair of  gloves.
  2. Use a clean, soft washcloth to gently clean your wound with a few tablespoons of salt dissolved in lukewarm water. Your wound should not bleed much when you are cleaning it but a small amount of blood is okay.
  3. Rinse your wound with water. Gently pat it dry with a clean towel – do not rub it.
  4. Check the wound for increased redness, swelling or a bad odour.
  5. Pay attention to the colour and amount of drainage from your wound. Look for drainage that has become darker or thicker.
  6. After cleaning your wound, remove your gloves and put them in a bag with the old dressing and gloves and dispose of this.
  7. Wash your hands thoroughly again.

When it comes to how fast and effectively your wounds heal, the type of dressing you use is crucial. The type of dressing depends on the type of injury, the size, location, and the severity. To make the process of choosing the right wound dressing for the injury, that little bit easier, we have put together the guide below, detailing what each of the seven most commonly used wound dressings should be used for.

Hydrocolloid Dressing

Hydrocolloid can be used on burns, wounds that are emitting liquid, necrotic wounds, pressure ulcers, and venous ulcers. Hydrocolloid dressings create moist conditions which help to heal certain wounds, yet they are impermeable to bacteria, which is what makes them so effective at preventing infections. The flexible material that they are made from makes them comfortable to wear and suitable for even the most sensitive of skin types.

Hydrogel Dressing

Hydrogel can be used for wounds that have little or no leaking, are painful or necrotic wounds, or are pressure ulcers or donor sites. Hydrogel can also be used for second-degree burns and infected wounds. They maximise patient comfort and reduce pain through a cooling gel while helping to heal wounds or burns and fight infection.

Alginate Dressing

Alginate dressings are for wounds that have high amounts of drainage, burns, venous ulcers, packing wounds, and higher state pressure ulcers. These dressings absorb excess liquid and create a gel that helps to heal the wound or burn more quickly. You will need to change these dressings every two days, sometimes more, due to the amount of liquid that they absorb. These should only be used for wet wounds with high liquid drainage or else they can hinder healing by drying out wounds too quickly.

Collagen Dressing

They can be used for chronic wounds or stalled wounds, pressure sores, transplant sites, surgical wounds, ulcers, burns, or injuries with a large surface area. These dressings act as a scaffolding for new cells to grow and can be highly effective when it comes to healing. Collagen dressings help remove dead tissue, aiding the growth of new blood vessels and helping to bring the wound edges together, effectively speeding up healing.

Foam Dressing

For wounds of varying degrees of severity as well as for injuries that exhibit odours, foam dressings can work very well as they absorb exudates from the wound’s surface.  These dressings allow water vapour to enter which promotes faster healing, but prevent bacteria from entering the affected area. 

Transparent Dressing

These dressings cover the wound with a clear film, making it useful for medical professionals /carers to monitor wound healing. Medics can identify potential complications and spot infections earlier. These kinds of dressings are often used on surgical incision sites, on burns and ulcers, and on IV sites. These dressings are breathable but impermeable to bacteria, helping to keep the wound clean and dry; they are also flexible, which makes them comfortable to wear.

Cloth Dressing

Cloth dressings are the most commonly used dressings for open wounds,  areas of broken skin and minor injuries such as grazes and cuts. They  come in all shapes and sizes, from small coverings for fingers to larger ones for wounds. 

If you have a wound that needs urgent attention, VISIT our podiatrists at barangaroo who will be able to clean and dress it appropriately.
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How Sports Doctors and Physiotherapists work together

By Physiotherapist, Vanessa Boon

Dr Masi is an avid runner, skier, mother-of-2 and wife. She is a trained sports, exercise and lifestyle physician who has a keen interest in helping women of all ages live a healthy and active lifestyle.

 

What made you choose to combine lifestyle coaching after specialising in sports and exercise? 

 

I want to help women through all ages of life as it is not just them coming in with their injuries but also helping them be healthy and stay healthy and active without actually presenting to me with a problem. Basically, to give a holistic approach to females. 

 

With your interest in helping women, how do you help women with certain women’s health issues surrounding pregnancy?

 

Firstly, I help women recognise how important they are, as a woman, not just as a mother. To remind them to look after themselves both physically (to support them with the challenges that come along with raising a baby) and mentally.

 

How do you think physiotherapy ties in with how you practice?

 

Well, I am pretty good at seeing the whole picture and sometimes there are things that the women do not see themselves, and so I work together with a physiotherapist as they are the ones who help the women get to know their bodies, understand their bodies and how to get their bodies to do what they want them to do. Also, I think that physios have that magic touch with is always needed. 

 

What are the top 3 questions your patients ask?

 

Well every patient is different and it depends on whether they present with a sports, pregnancy or lifestyle related issues. 

 

How can I get better?

When will I get better?

What can someone else do to help me?

 

What are your answers to those questions?

 

Well, it depends on how long they have had the injury for and how much time and effort they put into doing their exercises recommended by me or by their physiotherapist. The more they are able to do that regularly, the sooner they will get better. Some things will naturally take longer depending on what the issue is but the fact is when they get involved and do more for themselves, that is when that process is going to be much quicker.

 

As a mother what is something your wished you knew pre, during and post pregnancy 

 

Before my pregnancy, I wish I knew that I wasn’t special. I thought I was, and I have always been a runner and I thought I was going to run until my last few weeks and have a natural birth; like an amazon woman. Well, I wish I knew it was not going to go to plan and I was not able to keep up with my running because I had some complications. I also wish I knew that Pilates was pretty important to do because I would have done it more diligently. 

 

During pregnancy, it is essentially the same thing. I wish I knew that it was not easy carrying a baby/having someone else on board. 

 

Post pregnancy, I wish I had known to be more diligent with my Pilates cause I would have been more aware of my body and attended to my diastasis recti (which I still have) a lot sooner. 

 

In regards to Pilates or a structured Pilates program, why would you recommend that to others?

 

Well because Pilates really puts you in touch with your own body. I have a runner’s background, I knew about how to use and move your big leg muscles and how to feel good that way. But I was not really in touch with my core, abdominal and back strength. That would have been really key in helping me address my diastasis and have better posture moving forwards to avoid little niggles of back pain that will come and go. 

 

Lastly, what is something you like women reading this to know? 

 

I want women to be aware of the fact that they are the queens of their own bodies. There is a lot that we can do to get ourselves better while others can advise and guide us along the way. When we put in the work, we pay attention to our bodies and listen to our intuition, that is what gets us on the road to recovery. 


Vanessa is the go-to physio at Barangaroo Physio. If you would like to read about how and why you should keep your core strong, click here. If you would like to learn how to keep your core and back strong, click here. If you have any questions or want to know if we can help, give us a call at 8599 9811 or book in here.

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Step by Step Series: Romanian Deadlift

Introduction

So now that you all know how to do a conventional deadlift, it’s time for the Romanian Deadlift!

 

As we recall here is a bit of introduction information from my last blog:

Romanian Deadlift (RDL)

Starting position: Standing, bar/weight begins in air 

Movement: Isolated strength; Bar is lowered just under knees and raised up again thrusting hips forward and tightening glutes.

Muscles targeted: Glutes glutes, hamstrings, forearm flexors

Performance enhancements: increase hip mobility, glute and hamstring strength

 

So, in summary, these deadlifts are great if you want to workout the glutes and hamstrings more than in your conventional deadlifts.

 

These are also safest for those with lower back pain if done correctly. I would advise if you do have a bad back to consult with your physio or health professional before you attempt these. If you feel that you need a physiotherapy appointment before safely attempting, book in HERE. 


Step by Step Breakdown:

1.Start by holding the weight at mid shin, hinging at your hips and slightly at your knees(your bottom is not as low as in a conventional DL)

2.Slide the weight along your shins slowly extending your knees

3.Once you get to your knees, slide the weight along your thighs, bringing your hips forward(extending your hips

4.for the finish thrust into the bar tightening your glutes. Make sure that through the entire movement you are placing weight into the heels, driving them into the ground and you lift.

5.Now lower the bar going through the movements backwards 3-1

 

Now you give it a go!

 

Remember to use a lighter weight and practice the technique before upgrading in weight. To learn proper technique and figure out which deadlift is right for you, book in for an appointment with me HERE.

 

Your physio, 

Paulina