Posted on

What are the top 5 sandals for summer?

resources BOSIC

By Podiatrists Russel Rubin & Trevor Proskewitz

Now that summer’s just around the corner, most of us are putting away our winter boots and bringing out the flip-flops. However, our podiatrists at footinjuryclinic urge you not to wear thongs constantly as they do not give your feet the support they need – read more here. Instead they’ve rounded up 5 footwear brands that are stylish, supportive and get their tick of approval.

1. Ecco

ecco women corksphere

Ecco Women’s Corksphere Slip-ons

 

Ecco Men's Flowt

Ecco Men’s Flowt Slides

 

You might not want to get these ones wet, but if you are looking for a super comfortable and stylish summer slip-on take a look at Ecco’s range. The more you wear them, the more these slip-on sandals adapt to the shape of your foot with its cork footbed. They are lightweight with a suede insole to keep you comfortable all day. Plus, as a footinjuryclinic patient, you can get 15% off all Ecco shoes! Just call the practice to find out how you can redeem this special discount.

 

2. Birkenstock

Birkenstock Gizeh EVA

Birkenstock Gizeh EVA

While traditional Birkenstocks may not be the best for the beach, these EVA thongs are waterproof and perfect for sandy locales. Birkenstock now make EVA versions of all their classics. Keep in mind that they will not mould to your feet like regular Birkenstocks, but we still love these thongs as a more supportive alternative to flat rubber thongs.

 

3. Bared

Bared Footwear Tit Mint Croc

Bared Footwear Tit Croc (Mint)

Looking forward to summer brunches or evening cocktails? Take a look at Bared. They have super stylish sandals that feature a biomechanical footbed. Just take a look at that side profile and you’ll see how supported your arches will be. But it doesn’t just stop there; these sandals also have a built- in heel cup and metatarsal dome. So, if you normally wear orthotics and want to wear sandals without sacrificing your foot health, these are definitely for you! We love fashionable footwear that doesn’t sacrifice foot health, so we are happy to offer footinjuryclinic patients 10% off all Bared shoes! Just call the practice to find out how you can redeem this special discount.

 

4. Frankie4 Footwear

Frankie4 Brenda

Frankie4 Brenda (White)

If you are looking for stylish summer sandals that will still support your feet, chances are Frankie 4 has something for you! This company was founded by two podiatrists so they know what they are doing. These simple slide-ons feature arch support, heel cradling and cushioning for your forefoot, all with a lightweight EVA base. The perfect shoe to slide into as you leave the house.

 

5. Archies

Archies Arch Support Thongs (Navy)

Archies Arch Support Thongs (Navy)

You may look at these Archies thongs and think they look exactly like the thongs we have been warned not to buy and while we wouldn’t recommend long, strenuous walking in these, they are just about the most supportive pair of thongs you’ll find! Perfect for beach days or a walk down to the corner store, these thongs include arch support, and an elevated heel to avoid hard landing and pressure that is often the issue with regular thongs.

Do the arches of your feet hurt? Do your feet over-pronate? Do you work in a job that requires you to be on your feet all day? Contact us to book an appointment at footinjuryclinic and let our podiatrists do a biomechanical assessment of your feet.
Posted on

Emotional Intelligence is the new IQ

corporate services BOSIC

By Practice Manager & Client Experience Manager, Kira West

 

Introduction

If you have any interest in psychology, leadership, or communication, then chances are that you have heard of emotional intelligence (EI)  before. Emotional intelligence falls into the realm of Myers Briggs (ENFJ over here!) and Enneagram personality tests – but where the latter tests measure the core aspects of your personality, emotional intelligence is a measure of personal and social skills that is not static. Meaning, you can learn emotional intelligence skills, which is of utmost importance now that there is an overwhelming number of studies suggesting that EQ is more important than IQ.

 

Think of it this way – say that you have an IQ of the “average” doctor – average is in quotations because, of course, doctors tend to have IQs well above the average. Now, say you have finished medical school and you find yourself in your fancy new office. But you find that you have a low number of patients, while Dr Charisma across the hall can’t seem to find a break between the overwhelming number of patients! What does Dr Charisma have that you don’t? You noticed that someone left your office crying last week, but you didn’t think much of it because all you did was give them the basic facts about their cancer, and that they probably wouldn’t last a year. 

 

“Studies show that EQ is more important than IQ”

 

Dr Charisma on the other hand, has very high empathy. That’s their secret. They don’t rattle off facts with a general disregard for their patients’ feelings. They display charismatic leadership skills (i.e. good communication), coupled with an inherent way of understanding their patients needs without having to be told outright. And this is the crux of emotional intelligence – your IQ is the measure of your technical skills, but once you are surrounded by peers with the same IQ, what is left to help you stand out? To help you be a better leader? Or a better parent and friend? Thankfully for you, emotional intelligence can be learned. 

 

Emotional Intelligence in Practice

So, how does emotional intelligence play into an orthopaedic and sports injury clinic? At Barangaroo Clinic, we pay close attention to the needs of our clients. There are four tenets of emotional intelligence:

 

Self-awareness – knowing and understanding your emotions, your weaknesses, and your strengths

Self-management – emotional self-control, initiative, dedication to reaching goals

Social awareness – empathy, organizational management, active listening skills

Relationship management – recognizing strengths in others and effectively developing them, leadership skills, teamwork and collaboration 

 

Emotional Intelligence and Success

We use all four of the EI pillars at Barangaroo Clinic. In order to be the best practitioners and teammates that we can be, we must have high levels of empathy and compassion. We see individuals who have severely injured themselves, who have recently had surgery, or who have had ongoing chronic pain for years. We never want to be Dr Indifference, we always aim to be Dr Charisma. 

 

At Barangaroo Clinic, success means giving a patient the hope and determination that they will recover. We know that navigating the healthcare system can be difficult, which is why we are here to streamline the process for you. We define success for our clients as a holistic management plan, one that clearly communicates the recovery timeline and main goal. We define success as a series of small and achievable goals that work into the bigger picture of our clients’ lives. We know we have been successful when our clients feel our attention to detail and genuine care for their health. That makes all of the difference. I don’t know anyone’s IQ that I work with, and quite frankly, I don’t care. Everyone on my team shows up with a desire to help people and a commitment to make our clinic the best place that it can be. 

 

“Everyone on my team shows up with a desire to help people and a commitment to make our clinic the best place that it can be.”

 

BOSIC Core Values

I’d like to take you through the BOSIC Core Values and show you how intimately related they are to emotional intelligence. They are:

 

Go Above & Beyond – We create an unforgettable, 5 star experience while consistently ensuring that all patients’ comeback is greater than their setback.

Emotional Intelligence Pillars: Self-Awareness and Social Awareness

 

Culture of Joy – We celebrate our wins! We build a fun environment and treat all people with dignity and respect. 

Emotional Intelligence Pillars: Self-Awareness and Relationship Management

 

Teamwork Makes the Dreamwork – We strive for excellence, never stop learning, and step up as leaders in our community.

Emotional Intelligence Pillars: Self-Awareness, Self-Management and Relationship Management

 

Dare to THINK BIG – We are constantly innovating, learning from past challenges, and are adventurous and creative in our thinking. 

Emotional Intelligence Pillars: Self-Awareness and Self-Management

 

Conclusion

It could be argued that every pillar of emotional intelligence is weaved through all four of our Core Values, but I chose the ones that I think play the biggest role in each one. The important thing to note is how Self-Awareness is the basis of emotional intelligence. It is present in each one of our core values, because being self-aware is the first step in being grateful, courteous, and empathetic towards others. Being self-aware means that you have a good sense of your strengths and weaknesses and you aren’t afraid to play big because you know that your team has complementary skills to catch you if you fall. 

 

“The important thing to note is how self-awareness is the basis of emotional intelligence.”

 

That’s us at Barangaroo Clinic – we have each others’ backs and we have our clients’ backs. We will take care of you because we know how to take care of ourselves and others. Emotional intelligence gives us the opportunity to constantly learn and grow, which we are also challenged to do in our clinical practice. Everything connects, right? I challenge you to take a look at all four of the emotional intelligence pillars and how they play into the values and practices of your workplace. 

 

To find out your EQ scores in each pillar, follow this link: https://globalleadershipfoundation.com/geit/eitest.html

 

Thanks for reading! Feel free to reach out if you are interested in learning more. My email is kira@bosic.com.au and I am prepared to answer all questions surrounding leadership and EQ, plus I can get you booked in with one of our practitioners if you need an initial assessment. 

 

Sending sunshine, 
~Kira

 

Sources
Pathways – Emotional Intelligence Course by Wendy Jocum (you can book a course with Pathways here)
http://p4s.pt/en/the-4-pillars-of-emotional-intelligence-and-why-they-matter/
Posted on

Are thongs bad for your feet?

podiatry BOSIC

It’s no secret by now that traditional flimsy thongs are associated with gait alterations that can contribute to more serious issues, but for many patients, thongs are a hard habit to break. A new generation of “comfort” thongs offers an alternative, but clinicians remain wary.

Anyone who spends time in airports in the summer expects to be subjected to a sea of faces. But at floor level, there’s another sight to behold—a flood of thongs.

The “official” shoe of summer is most often the classic, minimal flat rubber sole with the Y-shaped, or thong, strap. Sometimes it’s jazzed up with sequins, done in vivid colours, or tooled from leather. But these embellishments, of course, don’t address lower extremity practitioners’ criticisms of thongs—that they offer little to no support for the foot, and can lead to excessive stress in lower extremity tendons and muscles, which must work overtime to hold on to the shoe.

Perhaps in response to all the bad buzz, a “new generation” of thongs has emerged that seems to offer many of the same features as comfort footwear—contoured footbeds, slightly higher heels, and thicker outsoles. The rubber has been replaced by performance materials, such as EVA (ethylene vinyl acetate). The straps are sometimes adjustable. The footbed may feature antimicrobial properties. Are these updated thongs really any better than the traditional ones in terms of foot health and biomechanics?

The fuss about thongs

There’s no shortage of data on the effects of thongs on biomechanics and gait. An early study from 2008 tested peak plantar pressure in 10 healthy-weight women with size 7 feet while they walked in standard thongs, athletic shoes, and bare feet. Thongs were associated with higher peak plantar pressures than athletic shoes but lower pressures than bare feet. The higher peak plantar pressures associated with thongs increase the risk of pathologic abnormalities.

A 2013 study found that, compared with sneakers, thongs were associated with a shorter stride, larger ankle angle at the beginning of double support and during swing, smaller braking impulse, and shorter stance time. Other studies have also reported kinetic effects of thongs.

“because the thong and the foot are not firmly connected, the toes have to be more engaged to keep the foot and thong together. This increases the forces across the ankle and foot and causes compensatory joint positions during gait and standing.” Biomechanics experts are just beginning to understand the long-term effects of these.

Using thongs on and off on a daily basis doesn’t necessarily cause problems. But when flip-flop wear time increases dramatically, that can be problematic.

The injury list

Of the chronic issues related to thongs that specialists see clinically, plantar fasciitis topped the experts’ list. This may be because the lack of structure in conventional thongs allows for excess stress through the soft tissues of the foot.

Next on the list is Achilles tendinopathy. Again, this may be an overuse issue related to the repetitive stress of gripping and the shoe’s lack of structure. Then there is metatarsalgia, which can occur because of lack of shock absorption provided by the thongs’ very thin outsole.

“If there’s no contoured arch contact between the shoe and the foot, especially in the pes cavus foot, you’ll see a lot more of those impact forces, especially when walking on pavement. The thin outsole provides very little shock absorption,”

Just as long-term use of thongs can cause these lower extremity disorders, people who already have these conditions should stay away from this footwear, the experts agreed. Even after treatment, incorrect footwear may increase the risk of recurrence.

“You can’t say conclusively, ‘If you wear thongs, the conditions will come back.’ But you are certainly putting yourself at a higher risk if you are wearing flat shoes with no arch support. But if the person is being treated for the condition, and is not in a substantial amount of pain, then the occasional use of thongs may be acceptable.

Lastly, patients at risk for trips and falls should be cautious about wearing thongs, and they are definitely not the preferred footwear for people who require walkers or other assistive devices. This includes patients with lower extremity disorders that impact ambulation and people with neurological disorders who have trouble with balance.

“They need stability and shoes that aid proprioception,” he said. “If the foot is covered and the shoe has a snug closure that is holding it to the foot, it activates sensors [in the foot] so the body knows where it is in space. If a patient requires an assistance device, such as a walking stick or a walker, that’s an indication that the balance has gotten to a point where a thong would no longer be appropriate.”

A bad rap?

Despite the potential problems associated with thongs, experts say the reality is that most people without major lower extremity disorders who wear thongs on a regular basis will do just fine.

Not all research has been weighted against thongs. A 2016 study of 15 healthy adults found no differences in temporal-spatial parameters for walking with thongs versus barefoot, suggesting successful adaptation by the flip-flop wearers.

However, that’s not to say the shoes didn’t render some changes, including an increase in peak knee flexion during swing and peak ankle dorsiflexion at terminal swing. It was also noted that maximum peak separation between foot and thong was 8.8 cm, and occurred at preswing. Finally, minimum toe clearance of the hallux measured 4.2 cm during barefoot walking versus 1.6 cm in thongs.

The findings suggest that, despite some spatiotemporal adaptation, the separation of the thong from the foot led to increased knee flexion and ankle dorsiflexion during swing, most likely to maximize adherence to the foot. Also, the thong’s lower minimum clearance (versus barefoot) could increase the risk of tripping over uneven ground.

Thongs 2.0

That brings the discussion to the next generation of thong designs. The websites of various thong manufacturers feature claims related to arch support, midsole shock absorption, and stress reduction on the feet, ankles, and knees. Others describe their thongs as having ergonomic arch contouring and foam impact pillows to cushion the balls of the feet. There are thongs that supposedly react to body temperature and conform to the foot. Finally, there are companies that will design thongs with custom footbeds based on digital scans.

Studies found that areas of high plantar pressure associated with a standard flat thong were lowered when an enhanced thong was used, particularly peak pressure under the heel and pressure-time integral at the first metatarsophalangeal joint. Contact area under the midfoot was nearly 20% greater in the enhanced thong than the flat version, and time spent gripping with the hallux was significantly reduced. It has also been found the enhanced thongs were associated with a lower rate of loading at heel strike and less frontal plane motion at the ankle during stance, compared with flat thongs. Biomechanically speaking, “comfort” thongs are preferable to the flat rubber thongs that can be found piled in a bin at the local discount store.

Enhanced thongs are better than those with flat rubber soles, thanks to the slightly elevated heels and contoured arches. Comfort thongs do offer improvements over flat ones, but some of the limitations of thongs still have not been addressed.

When someone chooses a thong, it is because they want to feel unencumbered, they want to feel ‘free.’ Unfortunately, this lack of support—foot-to-shoe contact—that most people desire is at the heart of the injuries that can result.

However, even with an enhanced thong, the foot still works to hold on, which increases demand on the tibialis anterior and extensors in the foot. Mitigating the amount of work the foot has to do to stay in the shoe comes down to proper fit, and ensuring the top strap fits as securely against the foot as possible.

“When you look at the supportive thongs, it’s a lot like buying off-shelf insoles. If you are going to invest in these shoes, it’s worth going to a store with a knowledgeable person or anyone with some biomechanical knowledge that can help fit you into the right thong”

Accommodating deformities

Patients with bunions often have a tough time finding shoes that don’t irritate the condition, so they may be happier in thongs. Patients with severe hammertoes, or clawed toes, may be in the same position in terms of needing footwear that will not blister the tops of the toes, so the enhanced thongs may be a viable option.

Compromises and common sense

The bottom-line: Thongs may not be the best footwear, but they may not be all that bad either.

It would be a plus if lower extremity practitioners would guide people to more supportive thongs, experts say. He encouraged practitioners who also have retail businesses to carry a variety of supportive thongs—different arch heights, amounts of shock absorption, and strap configurations—so patients can be properly fitted.

Despite the considerable price differential between standard thongs and their enhanced counterparts, you’ll get more longevity out of a more supportive pair of thongs. So it would be an investment and possibly be cheaper over time.

It is recommended to use plain old common sense when it comes to thongs. “As with all things in life, listen to your body. It will tell you when you are doing something right or wrong. Thongs may be a possible culprit for difficulties that people experience, whether it’s foot-related or back pain,” he noted. “There are no definitive yes/no categories here. If you notice that every time you wear thongs, your back aches, then there’s a good chance that they are not the correct footwear for you.”

 

Book in with one of our podiatrists HERE.

Posted on

What are training zones?

contact us BOSIC

By Physiotherapist, Paulina Backiel

Introduction

So now that we have talked about Heart Rate and Max Heart Rate, let’s take a look at the different zones that should be incorporated into our training.

There are five zones based on your maximum heart rate:

Zone 1: 50 to 60% of maximum heart rate

Zone 2: 60 to 70%of maximum heart rate

Zone 3: 70 to 80% of maximum heart rate

Zone 4: 80 to 90% of maximum heart rate

Zone 5: 90 to 100% of maximum heart rate

This information was gathered from Healthline.com. To read their article about heart rate click here.

So, how do you use a training zone?

For a lot of people, numbers mean nothing, and when you are running you are not looking at your watch or phone the whole time to check your real time heart rate. I know I’m not! I would probably trip over something (long leg problems, on top of being a klutz). So to simplify things, we must transform these percentages into how your body is feeling. Is this run easy, hard, very hard?

 

Zone 1 – Easy 

 

Zone 2 – Steady

 

Zone 3 – Moderate/Hard

 

Zone 4 – Hard

 

Zone 5 – Very Hard

Conclusion

Generally, a beginner runner will train in Zones 1-3, while more advanced runners will train through all 5 Zones. If you want to learn more about your personalized HR zones and get running better and smarter, click HERE to get yourself started with a personalized running program. I will guide you through a personalized running program, and right now you can save over $300 if you book now! 

 

References
Benson R, Connolly D. Heart rate training. Human Kinetics; 2019 Nov 26.
https://www.myprocoach.net/calculators/hr-zones/
 
https://www.healthline.com/health/running-heart-rate#heart-rate-training
Posted on

Talk about Heart rate: What does Max HR have to do with Training?

podiatry BOSIC

By Physiotherapist, Paulina Backiel

 

Introduction

What is Heart Rate?

Your heart rate is the speed at which your heart contracts, usually measured in beats per minute. The rate at which the heart beats is strongly dependent on the body’s need to increase oxygen consumption or decrease carbon dioxide.

 

The normal heart rate at rest for a healthy adult is 60-100 beats per minute.

So, what happens when we exercise?

When we exercise, our body uses more oxygen, which creates a need for more oxygen to be consumed faster. After using oxygen, the body then creates carbon dioxide as waste that has to be expelled. For example, when you are running, your body needs more oxygen at a faster rate than resting to keep you moving and to feed your muscles that are working. At the same time, it is creating waste such as carbon dioxide that has to be excreted. Therefore, your heart rate adjusts to the body’s needs, increasing its overall rate to allow oxygen to enter the body more rapidly.

What is Maximal Heart Rate (Max HR)?

The medical dictionary defines Max HR as “the age-related number of beats per minute of the heart when working at its maximum that is usually estimated as 220 minus one’s age.”

 

In other words, this is the equation that defines Max HR:

 

220 – Age = Max HR

 

Example: A 32-year-old. 

220-32 = 188

188 is this person’s Max HR.

 

To exercise safely, the American Heart Association recommends exercising with a target heart rate of 50 to 75% of your Max HR for both beginners and for moderately intense exercise.


Here’s a helpful chart to assist you in calculating your Max HR:

Age in years

Target heart rate (bpm)

Maximum heart rate (bpm)

20

100–170

200

30

95–162

190

35

93–157

185

40

90–153

180

45

88–149

175

50

85–145

170

60

80–136

160

 

Conclusion

If you want to learn more about your personalized HR zones and get running better and smarter, click HERE to get yourself started with a personalized running program led by me. I will guide you through all that you need to know in order to improve your overall running skills!


Thanks for reading, and be sure to stay tuned for my next blog on Run Train Zones.


Your physio, 
Paulina

 
References
1.https://www.merriam-webster.com/medical/maximum%20heart%20rate
2.https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates
3.https://www.healthline.com/health/running-heart-rate#safety

 

Posted on

Where does physiotherapy end and Exercise physiology start?

By Physiotherapist, Vanessa Boon


Introduction

Our resident Exercise Physiologist, Rachael Kent, sits down with us to share her views on how physiotherapists (physios) and exercise physiologists (EPs) work together, which injuries she sees the most and how physios, EPs and our clients can work together to overcome them. Just as a brief background on Rachael, she has 9 years of experience under her belt, 3 of those working at Exercise Lab at BOSIC. 

 

Vanessa Boon, Physiotherapist at BOSIC
Rachael Kent, Exercise Physiologist and Owner of Exercise Lab Barangaroo

 

What made you decide to pick a career that revolves around exercise? 

I think my general interest in sports, injuries, performance and the musculoskeletal system in general fascinates me. Learning how to train that was, and still is, something that I find really interesting. 

 

Are there any specific sports you enjoy training clients in? 

I love all sports, any form of sport (from golf to soccer to dance), anything that has to do with movement I enjoy learning about and training clients in/towards. 

 

In your words, what does an EP do? 

We use exercise as a therapy to help people move better, recover from pain and help them live a better and healthier life, whatever that means for the individual. 

 

Now for the question that always gets asked, in your opinion, what is the difference between an EP and a physio? 

I think that physios are more hands-on, they look after the client at the initial stages of their journey. Once they are strong enough, can tolerate load and are back to their normal activities of daily living, the EPs then take over to continue to assist them along their journey. I think within BOSIC, we have really found that synergy between the two professions where the EPs deal with the exercises that flow on from the acute care of the physios. 

 

Is there a particular area of the body that you prefer to treat?

I enjoy treating all sorts of injuries and I like having a good variety in my day. Something that does interest me and I feel like I have a good understanding of is the spine. I love working with the back; I think it is crucial to so many movements and so many people have issues with their back but do not have a proper understanding of how to move it. Especially for those in pain, how to get out of pain. 

 

Are back injuries the most common injury you see at BOSIC? 

Yes absolutely, I would say that a large proportion of my clientele have issues along their spine. Working in Barangaroo with the corporates, I think this has a lot to do with their sustained postures. But we also deal with a lot of weekend warriors who sit all week but want to twist, bend and jump all weekend, just asking their bodies for too much. This is not necessarily a bad thing but they just may not have the best training routine or a proper gym program tailored to what they want to do. 

 

What are the top 3 questions that your clients with lower back pain ask you?

Are deadlifts bad?

Why does a bent over row hurt me?

Is there a point that I am going to get rid of my pain? 

 

And what would you say to them? 

Are deadlifts bad? In a general setting I would say that deadlifts are not a bad movement. I just think that they are performed poorly and a lot of people are doing a backbend instead of a hip hinge. 

 

Why does a bent over row hurt me? I don’t think a bent-over row is a particularly bad exercise either, I actually think it is a great exercise if done correctly. Most people have incorrect loading patterns where they put too much load in their lower backs as opposed to loading their thoracic region, particularly their rhomboids and latissimus dorsi. 

 

Is there a point that I am going to get rid of my pain? In regards to pain, that is a really patient specific question but I think people are really afraid when they are in pain and rightly so. You have to be able to talk to someone and manage their expectations in regards to pain, the intensity, frequency and duration. The more you can get your client to understand their time frames and knowing that you do not have a magic wand that can get them better in the first session is really important. 

 

With proper loading patterns/form, if someone is not in pain but would like to learn proper form, is that something you do? 

Yes absolutely, we deal a lot with movement analysis and it is always easier to do a movement analysis if the person is not in pain. If they just want to have a better understanding of how to do movements better or more body awareness it is always easier when someone is pain free. So in that sense, we prefer to do the prehab (prevention) instead of the rehab (treatment). To get the client before the injury happens, teach them the correct movements before they get injured and they can continue on their journey, that would be in the ideal world. Unfortunately we mostly see people after their injury. 

 

Is that acute injury where you feel physio ties in with EP? 

Yeah, absolutely, because when people get an injury over the weekend, e.g they did a deadlift wrong or hurt their back gardening, that is when they give their physio a call, get the release, the relief, start them on that journey of reducing their pain and to the point where they feel strong enough to move and feel like they can be loaded. That is when they are transferred over to EP and I feel like this is the real synergy between the two professions: where physio is so important to give them the “ok” and EP builds onto that by getting them stronger. 

 

So, Rach, do you have an ideal client?

Someone who is motivated for change. They are always the easiest client to work with, they are normally the ones where you see booking in straight away after a referral. If someone comes in with a referral date from 6 months ago, in regards to their state of behavioral change  they are in that stage of contemplation and have not quite gone into the action stage just yet so we have to be more mindful with how we approach it. 

 

Well thank you for taking the time to sit down with me, is there anything else you would like to add? 

Yeah, I think that if you are visiting a clinic where they do not have physios and EPs working together,  you are missing a link. I think physios and EPs work really well together when they understand the boundaries of each profession and it greatly benefits the clients who visit these sorts of clinics. 

 

Vanessa is the Go-To Physio at Barangaroo Physio. If you have a niggle that is not going away or just want to know if we can help, give us a call at 8599 9811 or book in here and let us work with you to achieve your goals! 

Posted on

What is anaerobic vs aerobic exercise?

podiatry BOSIC

By Physiotherapist, Paulina Backiel 

Introduction

Any type of physical training (including running) requires energy, which, in turn, requires a biological system that transforms energy into movement and/or power. By constantly running the same route at a leisurely pace, you are not utilizing your body’s full potential and may feel like your running performance has plateaued. Our bodies love to be tested/stressed by new challenges because it is how they learn, adapt, and grow.

So what does Anaerobic and aerobic training mean? What are the differences between both types of training? 

To answer this question, we are going to jump right into learning about our human physiology.

Human Physiology, Simplified

The body has many systems, but we will focus on 2 main energy systems that our body uses to allow us to run:

 

1.Anaerobic System 

Does not need oxygen to function

Bi-product: Lactic acid

Example: sprinting

2. Aerobic System (oxidative)

Needs Oxygen present to function

Bi-product: Carbon dioxide

Example: distance running

 

Image taken from Chegg Prep, Chapter 10, Basics of Exercise Metabolism

 

Should I be training both as a distance runner?

 

A 2017 article done by Bolotin and Bakayev shows evidence that increasing the variability in the type of exercises that you do allows your body to recover more quickly.

 

So, for example, runners that mixed up their runs with sprinting (anaerobic) and long distance (aerobic) showed fewer fluctuations between the systems that transform energy into movement (in this case the movement is running). Increasing the variability in exercises allows your body to utilize all of your energy systems more efficiently.  In this particular study, the researchers call this type of exercise program “mixed,” meaning that runners do a combination of both aerobic and anaerobic exercises. 

 

In my next blog, I’ll explain what types of runs you can do to try and target both systems, so stay tuned!! =)

 

If you are interested in getting started with running or just more serious/competitive but don’t know where to start, then start with my personalized running program, Run Faster and Smarter. When you book now, you will save over $300 and I will help you become a better runner in just four weeks. Invest in your health and book in here. 

 

 

 

References
Bolotin A, Bakayev V. Method for Training of Long Distance Runners Taking into Account Bioenergetic Types of Energy Provision for Muscular Activity. InicSPORTS 2017 Oct (pp. 126-131).

 

 

Posted on

TOP 3 NO EQUIPMENT TOTAL BODY EXERCISES

FAQs information BOSIC

By Physiotherapist, Vanessa Boon

Are you looking for a simple, yet effective, total body workout? Look no further, because I have put together the three most effective movements so that you can get the most out of your workouts. Don’t forget to book in for an appointment with me here if you need assistance with an injury or custom strength workouts for your core and back.

1. Crab toe touches 

This exercise targets your core, glutes, hamstrings and quadriceps. 

 

How to: 

  1. Sit on the floor with your legs in front of you (feet and knees hip width apart) with your hands behind you and under your shoulders. 
  2. With your feet on the floor, push through your heels and lift your hips towards the ceiling. 
  3. Focus on engaging your core, bring your right hand up while simultaneously lifting your left leg up touching your toes and vice versa. 
  4. Alternate back and forth doing 15 repetitions on each side. 

 

2. Bear stance to full plank 

 

     

This exercise targets your core stability, deltoids and glutes. 

 

How to: 

  1. Start on all fours with your wrists under your shoulders and your knees under your hips. 
  2. Keep your core engaged, back flat, lift your knees off the ground. 
  3. Hold this position, keeping your hips stable and extend your legs out one at a time and bring them back in. 
  4. Alternate back and forth doing 15 repetitions or for 1 minute. 

 

3. Squat + knee lift 

 

     

 

This exercise targets your glutes, hamstrings, quadriceps, hip flexors, adductors and your core. 

How to: 

  1. Stand with feet wider than shoulder-width apart and hands behind your head.
  2. Sit your buttocks back keeping a 50% contraction, hinging at your hips, until your thighs are parallel to the floor. 
  3. Make sure your knees and your toes are pointing forwards. 
  4. As you push up through your heels, lift the right knee to touch your left elbow by twisting your upper body towards the raised knee and vice versa. 
  5. Alternate side to side doing 15 repetitions or as many as you can. 

 

These are my top 3 exercises for those who do not have any equipment at home and do not have much time. These exercises work almost every muscle in your body! Bonus, they train your core stability, coordination and balance. Here is a video link of how to do these 3 exercises:

 
For more information or if you would like a personalised program give us a call at 8599 9811 or book in here.
Posted on

5 tips for beginner runners

exercise physiology BOSIC

By Physiotherapist, Paulina Backiel

Just starting a new running program? You might have some questions about how you can optimize your runs. Read on for my top 5 tips for beginners! If you need more assistance starting a running program, then book in for my Run Faster and Smarter Program for a personalized run program made just for you. 

 

Tip 1: Breathing

When you are starting to run, this is probably one of the hardest things to control. My best tip would be to breathe through your mouth; this will allow you to get heaps of oxygen in and carbon dioxide out. If, at races, you are a hyperventilator like me, calm your breathing by breathing slowly in through the nose and out through the mouth. Once you are calm you can go back to mouth breathing.

 

Tip 2: Distance > Speed

I cannot stress this enough to my beginner runners: don’t gas yourselves up in the first 100m. This is why I always say to focus on distance rather than speed. In the beginning, you may find that mixing running with a bit of walking can get you that distance. Then, just slowly decrease the amount you are walking (resting) and you will be running the whole distance in no time.

 

Tip 3: Warm-up

This does not mean to stand there and stretch. You need dynamic stretching, which means introducing movement to your muscles. Check out my dynamic stretching blog for more information.

 

Tip 4: Nutrition

Everyone does all these pre-workout drinks, energy shots, and so on and so forth. Personally from a beginner standpoint, I think that for training they are all a bit of BS. The only time I would consider a pre-workout sports drink for a beginner during training (this is not including racing) is when you have a race in a month and need to try it out before race day. Trust me, trying a new sports drink on race day is never a good idea. Your stomach can hate you!

 

Tip 5: Shoes

I’ve written heaps of blogs about shoes so feel free to check them out. But the one thing I would advise for beginner runners is to go get professionally fitted. And this doesn’t mean go to a huge franchise because they will probably put you into their most expensive new thing. As a past employee, I highly recommend a place called Running Science. All you do is tell them what you need your shoes for, your history and goals and they pick out choices for you. The only thing you have to do is see which choice is most comfortable for you. 

 

If you are a runner who has suffered an injury, then I’m your gal! You can book in for a physiotherapy appointment with me here. Once again, be sure to check out my Run Faster and Smarter Program in order to level up your running game. I guarantee that I can get you stronger, and can help you achieve all of your running and fitness goals. 

 

Happy running, 
Paulina

 

Posted on

Why do I twist when I squat?

FAQs information BOSIC

Do you find yourself always leaning or rotating to one side when you squat?

Recently, squats are gaining popularity in today’s modern society.  Yes they have an endless list of health benefits, however if done incorrectly this may cause a poor performance in your training session or worst case scenario an injury.

 

If you notice that you constantly twist when you squat, you should book in for an assessment with a physiotherapist here. 

 

 

This lateral shifting of weight could be caused by several factors:

 

1.Muscular strength and/or endurance imbalance

Most commonly, twisting or rotating in a squat is caused by a lack of muscular strength/endurance in either the lateral core strength and/or glutes. A result of a muscular imbalance can be your knees caving in or torso leaning/rotating.

 

2. Poor ankle, knee or hip mobility

The squat requires a lot of mobility in 3 key areas. Without adequate mobility you will be forcing the body to find a compensatory pattern (leaning or rotating the body, reduce squat depth, lifting the heel, and/or knee caving in)

 

3. Hip socket alignment

 Everyone is unique, we are born and built differently. Some people have hips capable of squatting with a narrow stance, and some do not.Therefore, it is finding the correct stance best suited to your body and needs. 

 

Conclusion

In conclusion, building strength and mobility in these various muscles or joints will change your overall positioning, allowing you to squat without leaning or rotating. 

 

The next time you are completing a squat make sure you’re not shifting either side. If you have any questions or queries don’t hesitate to call us!

Book in for a physiotherapy appointment here.