What we’ll cover
  1. Returning to exercise – don’t boom and bust
  2. Recovery and rest
  3. Cross train
  4. Have fun

Returning to exercise

To help you achieve your fitness goals this year call us on (03) 9571 6888 or fill in our online form

With a new year upon us, is your resolution to improve your fitness?  Get stronger?  Look better?

With a new year, it is a great idea to improve your fitness, get back to gym, get back to running or swimming.  Whatever you may be planning on doing, you must make a graduated return to an exercise program or injuries can easily occur and stop you in your tracks.

Returning to exercise

Returning to exercise – don’t boom and bust

As a physiotherapist, I regularly see patients who are full of enthusiasm only to end up out of action and despondent due to injury setbacks.  Where you start your exercise program depends a lot on your current fitness level and previous exercise history.  If you’re starting out with cardiovascular exercise, I recommend breaking it up into smaller intervals.  This way you can focus predominantly on technique and are less likely to fatigue and lose form.  For runners a great way to start is to do 500 metres running followed by 500 metres walking or jogging.  This can gradually be altered to increase the duration of running followed by less recovery time.

As our body reaches fatigue, it works at a less than optimal function.  In particular, our stabilising muscles including our core and glutes, tend to fatigue and “switch off”.  This places increased load and force on other structures such as muscles, joints, ligaments and tendons.  If we continue without the support of our stabilising muscles, this may cause other structures to compensate which can cause muscles to work harder than they should or not at all.  This is why a graduated interval training program is a great way to start with cardiovascular exercise as it allows our muscles to adapt without causing fatigue which can result in injury and pain.

Recovery and rest

With any exercise program, recovery and rest is equally important in order to gain results.  Your body requires rest in between sessions to recover and repair properly.  Starting the same exercise program daily is not a realistic expectation. Start with realistic and practical.  The key is to be consistent.  It is better to exercise less often but consistently rather than start haphazardly and cut back later.  Not only is this a recipe for injury but actually not an efficient or effective method of exercising.

Cross train

Repeating the same process over and over again is a great way to cause overuse injuries.  Our musculoskeletal system is designed to gradually adapt to changes in load and variation.  Not only is changing routine important to prevent injury, but your body will eventually reach a plateau if an exercise program is not varied.  For runners, try a combination of long runs, shorter high intensity runs and intervals as part of a weekly program.  For weights, try a combination of cardiovascular exercise as well as mobility work such as stretching or foam rolling to prevent becoming stiff or inflexible.

Importantly, be sure to include some form of strengthening and resistance training into your exercise program regardless of your preferred method of exercise.  Resistance training is crucial to any exercise program and the same rules can be applied to starting a gym program.  I regularly see injuries from the gym when muscles are fatigued or overloaded with too much weight resulting in incorrect technique or compensatory patterns.  Increasing weight too quickly and incorrect technique can not only cause injury but actually slow down progress.  Gradually increasing weights and resistance, being mindful of optimum technique, will allow you to prevent injury and ensure long term results.

Have fun

Make sure that you give yourself a few weeks and even several months to get back into a consistent exercise program.  Remember, the key to getting results and improving in any exercise program is consistency.  Whilst it may sound cliche, ensure that you chose an exercise program which is not only practical but one that you enjoy.  Whist the New Year is a motivating time to start, just make sure you keep these tips handy.  Malvern East Physiotherapy has a range of exercise programs to assist in 2016 including hydrotherapyclinical pilates and functional strength training.  Call our team today to help guide and assist you to reach your 2016 fitness goals.

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Back to school 🔙📚

Last week we were fortunate enough to head back to uni and refresh our anatomy knowledge at @latrobeuni in the anatomy labs. 

Thank you to the Latrobe School of Physiotherapy for inviting us! Last week our team celebrated another great year. 

Whilst Melbourne’s weather had its own plans, we were still determined to keep with the theme of ‘Italian Summer’. We let our hair down to master the art of mixology 🍸🍹followed by an Italian feast. Friday morning Run Club with the team. Practicing what we preach!

Staying stronger, healthier and happier. This time last week, our team was nervously completing their final preparations for @melbmara . 

Congratulations to our physiotherapists and ME community who ran on the day.

Dilen and Michael completed their first marathons. Abbey and Lizzie smashed out their first half. Last Sunday, our team headed down to see our own Matt Warren win a premiership in the VAFA Premier Men’s Competition. Last week our team dedicated a full day to professional development and team building. At ME Physio we pride ourselves on collaboration to put you at the centre of everything we do. 

Our team covered the latest treatments for back pain, financial well-being and finished off the day with salsa dancing. 

Many thanks to our guests including James Schomburgk from @the2ndvisitphysio , Financial Planners Tony Vikram & Cameron Bishop and the @salsafoundation At ME Physio, our focus is on helping you get stronger so that you can keep doing the things you love.

For Tony and Joan, healthier and stronger is being able to navigate the iconic Coast to Coast Walk in the UK! We recently had the pleasure of hosting Elise Bujor from Women’s & Men’s Health Physiotherapy to discuss women’s health issues across the lifespan. 

Our team pride themselves on staying up to date to ensure you’re able to stay healthier, happier and stronger. Huge milestones over the past few weeks with both Tom and Jude from @delasallefc doing their first bit of running in their rehab. 

Tom is on the return from an ankle dislocation whilst Jude is putting in the hard work following a knee reconstruction. Last week our team enjoyed some friendly rivalry at the footy. 

With finals around the corner, some of our team can now safely make holidays plans for September. We recently had the pleasure of hosting the podiatry team from @sespodiatry. 

Our physiotherapists Michael and Abbey presented on rehabilitation following Achilles surgical repair and ankle surgery. Last weekend some of our team got together to complete the 10 km run @runmelbourne. There was no finish line picture as some were keen to run another 15 km!

Whilst running wasn’t for some - brunch was well received by everyone.

You Deserve to Feel Good.

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