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What we’ll cover
  1. Build load gradually
  2. Do strength training
  3. Sleep and rest
  4. Start slowly

Stick to your New Years fitness resolutions

With a new year, many of us have set resolutions around increasing our exercise. Research suggests that approximately half of our resolutions involve exercise closely followed by financial resolutions. To keep your exercise resolutions on track and avoid unnecessary physio bills, follow our top tips in our blog by physiotherapist Jason Lee.

It is this time of the year when we commonly see an influx of injuries related to New Year’s resolutions. This includes back strains and tendon injuries such as achilles, plantar fasciitis or shoulder pain. Inconsistent loading increases the likelihood of injury on soft tissue such as muscles and tendons. These symptoms are likely to start to occur between a month to two months following any change in load. A lot of these injuries occur from a sharp increase in intensity or volume of exercise. Many of these injuries can actually be prevented by following our top tips and appropriate planning and structuring an exercise regime.

Build load gradually

Exercise places our body under stress and strain with changes occurring as our body positively adapts. Drastic changes in load are one of the most common causes of injury. This includes overloading and under-loading. Research shows that when weekly load is increased by 15% or 10% less on the previous week, the injury risk on soft tissue increases between 20 – 50%.

Build up your exercise program gradually. Depending on the frequency of training, it is importantly to repeat a session before increasing the intensity or resistance. Build up in a step like fashion rather than constantly increasing. If you are training several times a week, this may include a change each week. However, if you’re only training 1 x weekly, you’ll only be increasing intensity every 2 – 3 weeks.

Do strength training

Strength training has been shown to be far superior than stretching in reducing overuse injuries. The stronger we are, our soft tissue becomes more resilient reducing the likelihood of injury. In fact, strength training has been shown to reduce the risk of acute injuries by 30% and in some injuries such as tennis elbow by 50%.

Strength training does not necessarily have to involve equipment. It can be as simple as using body weight with exercises such as squats, lunges, push-ups and planks.

Sleep and rest

In order to get the benefits of exercise, recovery is equally if not more important than the exercise. Sleep and rest allow our body to recover and positively adapt from the stress and strain. It is recommended to sleep at least 7 – 9 hours per night. Recent studies have shown that those who sleep less than 8 hours are almost two times more likely to injure themselves compared to those who get 8 or more hours.

Similarly, it is recommended to have at least 2 rest days per week. For those who are very active, this does not have to mean doing nothing. A rest day can include gentle exercise such as a walk or yoga. Scheduling at least 2 days rest a week has been shown to reduce the likelihood of injury by 5 times.

Start slowly

Most importantly, start slowly and ease into your exercise regime. Everyone know the story of the tortoise and the hare. While enthusiasm to exercise is great, diving straight into exercise is a recipe for injury.  If your body is used to moderate exercise, jumping straight into high intensity exercise can dramatically increase the likelihood of injury.

Whilst the new year can be a great reminder for us to exercise, be sure to structure your exercise and be smart. Injuries can not only be frustrating, but also impact our ability to exercise consistently.

Our team at Malvern East Physiotherapy are experts at guiding and assisting you to exercise safely. If you have any queries about starting an exercise program or any niggles you’d like to get seen before starting, call our team or book online today.


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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. Shoulder impingement can be incredibly frustrating and painful. 

Tony has been working closely with our physiotherapists Vernon and Dilen to get on top of his shoulder pain. His treatment plan has included hands-on physiotherapy and individualised exercises in our hydrotherapy and strength programs.

You Deserve to Feel Good.

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