Autumn Newsletter
Welcome again to all our valued clients to the Autumn edition of Infocus. This summer has obviously seen quite tumultuous events in the shape of the Bushfires, and we at Backfocus wish to pass on our condolences to any of our clients that have been affected. Let’s hope and pray that these incidents are not seen again.
On a brighter note, our newsletter this season covers the role of Pilates during pregnancy, as well as looking at the role of stability in sports, especially football (not the oval and round ball variety), now that the seasons are getting underway.
PREHABILITATION FOR WINTER SPORTS
Finally the Winter sports season has rolled around again, which means many of you will be getting ready for the football, soccer and even rugby seasons ahead. That means lots of extra time put into fitness, especially at this end of the season. However, do many of us consider that core stability is also exceptionally important when it comes to preventing injuries and improving performance? In many cases, working on the core stability of the body is as crucial as building up fitness.
First, so everyone is on the same page, the core is the group of muscles that provide endurance stability to the spine and the pelvis. This means that the core supports the spine and helps to keep the pelvis neutral when performing such activities as kicking, running and turning. It is especially important in football/soccer, where one legged actions (kicking) dominate.
But why is it so important? If the core is unable to stabilize the body properly during actions such as kicking, then the body will use other muscles and compensatory actions to attempt to stabilize itself. In this process, other structures are usually overworked, and joints put under excessive stress. This can go on for many years without any symptoms. However, if the body overcompensates too much or for long periods of time, it is likely that joints and muscles will begin to become symptomatic, with muscle strains and joint problems becoming evident. These include achilles problems, knee problems, back pain, and also the dreaded Osteitis Pubis, which many footballers now suffer from with their ever increasing workloads. Performance also suffers, as energy that should be used purely to provide power to a kick is wasted in using incorrect muscles to stabilize the body.
So how can these problems be prevented? Firstly, ensure that your core strength, coupled with the pelvic stabilizers (especially Gluteals) are strong enough at the start of the season to withstand the forces put through them over the year. This does not mean performing two hundred sit ups! The best way to get your core strength assessed is to see a trained Professional. Backfocus Physiotherapists are trained in all aspects of core stability, and will assess the muscles involved thoroughly to determine whether there are any deficits. Once identified, your therapist will provide you with a “prehabilitation” programme to address these deficits, with the goal of improving performance and preventing injuries. Pilates methods may also be used in your programme.
So, don’t forget – for best results through the year, core strength and stability training is an essential part of any sportsperson’s preparation at the start of the season.
PILATES DURING PREGNANCY
Exercise is a vital part of maintaining a healthy lifestyle and this does not change for most women during and after pregnancy. Pilates provides an ideal environment for women to exercise and maintain general fitness during pregnancy. While Pilates has been ‘in vogue’ for quite some time now, it is important to recognise that there are several variations in the approach to teaching. Clinical Pilates, which is instructed by a physiotherapist provides a highly individualised exercise program. It allows the individual to develop an understanding of their body, its flexibility, dynamic stability and inner strength through a variety of different techniques. At Backfocus we use a combination of spring loaded equipment, ball and floor work to create a low intensity program in a safe and friendly environment. This makes it perfect for those pregnant bellies!
The female body undergoes dramatic physiological changes during pregnancy. One of the most obvious of these is postural adjustments. As the size of the baby increases, the centre of gravity moves forward causing a tipping of the pelvis and an increase in the curve of the lower spine. It is important to find a balanced posture and Pilates helps to reduce the risk of back and pelvic discomfort during these changes.
Hormonal changes during and after pregnancy will cause softening of the joints, in particular the pelvic girdle. This can make it vulnerable to injury. By strengthening the postural support muscles (back, hips, deep abdominals and pelvic floor) they can act together as an internal corset for support.
The pelvic floor consists of a large hammock of muscles stretching from side to side across the floor of the pelvis. An important function is to support the abdominal and pelvic contents above them, including the bladder and uterus. These muscles can weaken during pregnancy due to increased pressure, which can lead to symptoms of incontinence (lack of bladder control). It is crucial to get in tune with your pelvic floor and it’s never too early or too late to start practising.
For those men reading this article… remember you too have a pelvic floor which plays a very important role.
Other benefits of exercising regularly in a specially designed program for pregnancy include:
- - General feeling of wellbeing
- - Decreased fatigue and better sleep at night
- - Weight management
- - Improved body awareness and a confidence and trust in your body
- - A quicker recovery postpartum
As we enter the autumn months the temperature drops and the days get shorter, so keeping motivated and maintaining a balanced lifestyle can become difficult. Pilates is suitable for all seasons and is adaptable to a variety of individuals. Please contact any of the physiotherapists at Backfocus for more information regarding Pilates, including a program that can be tailor made for you.
Thank you for your continued support of Backfocus Physiotherapy, where we continue to strive to provide excellence in Musculoskeletal Physiotherapy. We look forward to seeing you in our Winter edition of Infocus.