With gyms opening up again and sports teams having training and matches, everyone will be getting much more active over the coming weeks. But after a long rest period, rushing back into training at full speed can cause an injury. So, if it is a casual round of golf or getting back into the gym here are some tips and advice to get performing safely.
Before training, it is important to do a targeted warm-up before you start actively. This might not mean doing a 5-minute cycle before your gym session because instead, it will be beneficial to target to muscles you are training that day rather than just simply getting the heart rate up. For example, if you are going for a run you should focus on warming up your hips and legs. This can be done with exercises such as lunges and side shuffles. Then some hip mobilising exercises such as hip CARs which are attached below.
Fuel your body
Having the right food before a workout is vital to performing at a good intensity. This doesn’t mean consuming protein shake after protein shake but instead having a well-balanced meal before your workout and also throughout the day so you do not feel like you are crashing throughout the day.
Before and during your workout it is very important to stay hydrated. So if you know you will be training later you should make an effort to make sure you are hydrated before. You can also include natural electrolytes into your diet such as coconut water or pink Himalayan sea salt.
After a long period of time off it is normal to have lost some of your strength or general physical fitness. So if you find it difficult to bench press what you used to or the number of reps has decreased don’t get discouraged. Set a goal to work to over the coming weeks and gradually increase your weights and sets. This will give you a great platform to get to where you were pre COVID and pugs beyond where you previously were.
If you have taken a break from the gym and you are feeling stiff or want to prevent a possible injury when you are back training then contact the clinic today on 0578678904, direct message us on Facebook or book now.
Yours in Health
The Lawlor Clinic: Spine & Sport, Portlaoise, Laois
Check out Shane’s XIX Podcast Interview discussing all things Golf Injuries, Rehab & Performance
▫️How he got to work on the PGA & European Tour ▫️Whats it like working with tour pros? ▫️The changes he’s seen in the past 10 years ▫️What it takes to be a tour pro? ▫️What amateurs can do to improve their game?
Our feet play an essential role in how we transfer our body weight when we move, provide vital information to our brains for position awareness and sometimes are even called upon to help out our weak cores. We need to look after them and have them strong enough to meet these many demands. Modern foot wear, orthotics and lack of time walking around bare foot all contribute to weak intrinsic foot muscles and it is these which we need to strengthen.
Try the following movements shown in the video below to see how strong your feet are
1. Foot Crawl
2. Big Toe Up while keeping other 4 down
3. 4 Toes Up keeping big toe down
4. Toe Pianos
5. Toe Spreads
“In order to master it you need to practice it”
Start with doing any weak or difficult movements everyday for 1 minute
If you would like to book an appointment please contact us today for a quick chat to see how we can help!
Yours in Health
The Lawlor Clinic, Portlaoise
Chiropractic, Golf & Sports Injuries | Active Release Techniques (ART®)
A common condition we see frequently in the office is knee pain. In a lot of cases we can trace the pain in the knee back to a dysfunctional joint above or below it, unless you got a direct trauma to the knee itself.
This is largely because the ankle and the hip have far more range of motion and thus more risk for injury and dysfunction than the knee itself. The knees are hinge joints, which means they primarily move in flexion and extension, with a bit of rotation. The femur (thigh bone) sits on top of the tibia (shin bone), cushioned by the meniscus (cartilage) in-between the two. It’s all held together by a lot of strong ligaments, along with the muscles of the thigh and calf there to support as well. Here are 3 common factors:
1. Big toe dysfunction– this problem is more common than you would think. When the big toe gets stiff and loses movement, the body starts to compensate to try and get the same range. This leads to the ankle collapsing inwards and also the knee along with other problems further up the body. This inward collapse of the knee toward the other one is called a valgus stress- and you don’t want to have this!
2. Ankle mobility– limited motion, specifically dorsiflexion or lifting the ankle up towards the body, requires the knee to go more forward to make up the distance lacking at the ankle. Knees forward over the toes is another risk for injury. There is too much strain on the knee in that position and eventually something will give.
3. Glute activation-or lack there of. With our modern lifestyle we are sitting much more, which means the glutes are not getting worked as much as they should be. Specifically, weakness in the glute medius and other external rotators can predispose us to valgus stress at the knee…. which if you remember: you don’t want to have this!! Try these clam shells to get your glute muscles firing:
There are many other reasons why you may have knee pain, but these are some of the most common we see in the clinic. Instead of straining the knees with your movements, why not work on moving properly through the ankles and the hips to take the pressure off them and prevent future injuries? Want to get your knee pain assessed? Contact us today!