Risk v Benefit - Keeping your exercise programme safe

Risk v Benefit – Keeping your exercise programme safe

 

There is much in the popular press about the benefits of exercise for both physical and mental health.  Many people are encouraged to take up exercise by their doctor or physiotherapist.  On the other hand, there are many articles about the risk of injury from exercise.  For example one study showed that over 60% of runners will pick up an injury in any one year, and another stated that 35% of women exercising on a regular basis will have a musculoskeletal injury.  

 

As a fitness professional and physical therapist I use a variety of techniques to ensure that my clients gain the benefit and do not suffer any injury:

 

I encourage clients to work at their own level, not keeping up or competing with each other.

I keep a close eye on the posture of each client as they exercise.  If there is a postural fault when a client walks in, they will probably keep that faulty position as they exercise.  This will be a habit that I am keen to discourage and correct with exercise.

When I spot a common postural imbalance within a group I will add exercises to help them correct it.  This could be drawing back rounded shoulders, lengthening the neck or stretching tight hamstrings to encourage better pelvic alignment.

At the beginning of each session I check how everyone is feeling and how long standing injuries are progressing.  I will include the best exercises to help each person’s condition.  This could be reducing range of movement to encourage stabilization of a lax joint, work to strengthen a weak joint or stretches to help muscles tightened up by other sports such as running or cycling.

 

Using these methods I aim to help everyone to exercise and gain a benefit whilst not risking an injury.  Remember that your feedback is essential to ensuring a safe effective exercise programme so don’t keep quiet about any pain or discomfort as there is usually a way to manage it, and it is often a good indicator to the types of exercise you need.

Yoga:- Religion? Life Style? Extreme Exercise, Relaxing Exercise? Just what is Yoga?

Yoga:- Religion? Life Style? Extreme Exercise, Relaxing Exercise?  Just what is Yoga?

In fact it can be any of these things, and more besides.  For an understanding of Yoga it is necessary to look at the history and development of this ancient art.

 

Before we start I must point out that I am not a Hindu, neither do I teach nor practice any of the “true” forms of Yoga. I am not an expert in this field, but am offering a simplified insight into the many meanings of the statement “I do Yoga.” and what might be involved in a “Yoga session”.

 

In the beginning.

We can start with the Vedas.  These are the four collections forming the earliest body of Indian scripture, which codified the ideas and practices of Vedic religion and laid down the basis of classical Hinduism. They were probably composed between 1500 and 700 BC, and contain hymns, philosophy, and guidance on ritual.

 

It is the Vedas that are the common link between Hinduism and Yoga and which form their very foundations. Yoga is in fact one of the 6 main branches of Hindu philosophy.

The word Yoga means Union – some say union with God, others union with self. This union can be perceived through a variety of methods including, but not limited to, control of the mind and senses, meditation and caring for the body through asanas, pranayam, cleansings, and detachment from worldly objects. Yoga directs us towards a righteous path of living; it is the remover of our identification with our physical body; and the aid to achieving moksha (liberation) in this lifetime.

 

So Yoga is religious and part of Hinduism?

Yes, but not necessarily!  Even from quite early in the development of Yoga and Hinduism it seems to me that Yoga could and did stand separately from Hinduism, as well as being an intrinsic part of it.  Yoga was originally a way of life but over time, it seems, a variety of elements from the whole have been extracted, each with specific benefits, and each called Yoga.  Confusing isn’t it.

 

And now?

There are many forms of Yoga, some are named (e.g.  Hatha, Vinyasa, Kundalini, Ashtanga, Bikram, Iyengar, Anusara, Restorative, Jivamukti, to name but a few) whilst others are just Yoga.  Each focuses on a set of targets or beliefs drawn from the Yogic teachings.

 

What does this mean for me?

When you attend a Yoga class you might find you spend your time relaxing and meditating.  Or, you could find yourself attempting to achieve extreme positions.  The class might be constructed to be accessible for any age or ability, or the session could expect a high level of fitness, stamina, strength and flexibility.

There is no doubt that there can be huge benefits to be gained by the practice of Yoga … however it is also clear that Yoga can also be physically detrimental.

When you consider the history of yoga you can see that it was not invented as a remedy for back pain or other injury. If this is your aim you need to seek form of exercise with a more physiological remedial basis.

 

How can I know what I am letting myself in for?

I would strongly advise that you contact the person running the sessions and ask them specifically what the aims of the class are, what their qualifications are, and make sure that their answers match up to your own targets and expectations.  In any case be extremely wary of any class that expects you to “push past the pain”.  Pain is the body’s protection mechanism and you should only be working through pain in closely controlled circumstances with specific goals.

I have arthritis, should I exercise?

Some Facts about arthritis:

• About 70% of people over the age of 65 will have some level of arthritis and 1 in 5 of the whole population.  This equates to around 10 million people in the UK.
• A number of people will have no symptoms and be oblivious to the fact that they have arthritis, but most people with it will suffer some symptoms, such as pain and stiffness, on a daily basis.
• The most common type of arthritis is Osteoarthritis, followed by Rheumatoid (especially in women) and Gout (especially in men).
• There are actually over 100 different diseases that can cause the problems characterised as arthritis.
• There is no cure for arthritis.

 
What is arthritis?
Arthritis affects the joints of the body.  At least two bones meet to form a joint, but some joints have three and wrists and ankles have more. Each joint in the body is constructed in a slightly different way.  Most of the main joints have cartilage covering the bone ends and the whole joint is enclosed in a sort of bag called the joint capsule.  This bag holds synovial fluid which effectively lubricates the joint.
Arthritis develops when the cartilage has become worn, torn, or has been removed, often due to trauma.
The synovial fluid within the joint capsule becomes thicker or ‘stickier’ as we age and as a result doesn’t coat the cartilage as well.  This results in increased wear to the cartilage and the bone ends which become roughened.  The joint can no longer slide smoothly and pain results.  This is typical in osteoarthritis of the knees, shoulders and hips.
With Rheumatoid arthritis joints become swollen as the body attacks its own tissues.  There are many other forms of arthritis, such as spondylitis which is when inflammation around the spine causes pain.

What causes arthritis?
Arthritis has a variety of causes, most of which are not fully understood.  For example:

• Trauma to a joint earlier in life frequently makes arthritis more likely.  A car accident, sporting injury, trip or fall can all cause damage to a joint, weakening it and making it susceptible to arthritis, sometimes not manifested until later life.
• Cartilage has a poor blood supply which means that when damaged by twisting or tearing is doesn’t heal very well.  As a result, it was common for cartilage to be removed following trauma, although nowadays this is less frequently performed and exercise is used to manage the situation.
• Carrying excess weight puts more strain on the joints increasing the amount of wear and tear.
• There is a clear genetic link which can increase the risk factor for Rheumatoid arthritis which can be activated by trauma.

 
Exercising with arthritis.
Arthritis causes joints to be stiff, painful and to have a reduced range of movement.  Exercise can improve these symptoms but it needs to take account of the arthritis. I work to create an environment and exercises within which the joints can be moved freely and without pain and you feel able to exercise within you own capabilities.  In addition, exercise can encourage good posture, which is essential in keeping the spine straight and reducing the risk of kyphosis – rounding of the neck shoulders as well as potentially slowing the progress of degeneration.
 
Key points to remember:

• Loosening joints, using movement which is pain free, is essential to encourage and keep the maximum mobility.  For example, in ball and socket joints, simply rotating the limb within the joint capsule can have a beneficial effect, by encouraging the synovial fluid to coat the whole joint and become less ‘sticky’.
• Specific muscle strengthening work to support the damaged joints will help reduce pain on a daily basis.  This is especially beneficial for the hips, shoulders, knees and spine.
• Do not push through the pain, look for a different way to loosen or strengthen the painful area.
• Avoid overstretching and putting joints into positions out of their normal range.  For example, knees are a hinge joint, designed to bend in a forward and backward motion with limited rotational range.  Sitting with legs crossed will stress the joint and in time can cause wear and then damage.
• Note which activities cause pain and look to find other ways of doing them.  Exercise can be designed to help you strengthen your body enabling you to do regular activities with less pain.

Finally:
Arthritis can be debilitating and has no cure, but exercise is one of the recommended treatments - don’t let arthritis be a reason to stop exercising.

 

Exercise - Benfits more than just your body!

When you think about ‘exercise’ you probably think about the benefit to your muscles and cardio vascular system, that it may hurt, you may ache afterwards but you’ll feel better for it and you’ll spend time with a group of likeminded people at your class or in the gym.  The first few statements relate to the physical benefits, but the latter are the extra benefits you may not have considered as being so important.

NHS Choices has this to say about exercise and mental wellbeing:

“It has long been known that regular exercise is good for our physical health. It can reduce the risk of cancer, heart disease and strokes. In recent years, studies have shown that regular physical activity also has benefits for our mental health. Exercise can help people with depression and prevent them becoming depressed in the first place. Dr Alan Cohen, a GP with a special interest in mental health, says that when people get depressed or anxious, they often feel they're not in control of their lives. "Exercise gives them back control of their bodies and this is often the first step to feeling in control of other events," he says.”
see : http://www.nhs.uk/conditions/stress-anxiety-depression/pages/exercise-for-depression.aspx for the full detail.

So, if you are feeling down, generally tired, depressed or lonely, why not try a regular exercise class?

If you’re not used to exercising particularly in a class, you may think of a number of reasons why exercise is not for you.  Often, these reasons are based on misunderstanding or misinformation.  I have listed a few common feelings here along with an explanation of what actually seems to happen.

I have never been sporty, so I don’t do physical activity.
In fact many of our class members are not sporty in the slightest, and they still find the classes are easy to do.

I always feel tired so class will simply exhaust me further.
Many exercises or movement in classes can be made easier or harder by the way you do them.  Simply do as much or as little as you feel you can.

Exercise has to hurt to be beneficial, I don’t want that.
The more recent thinking by exercise professionals is that “no pain, no gain” is not, in fact, true.  In reality we have seen plenty of people who have improved their fitness and personal wellbeing, through exercise, and have not felt any pain in the process.

When I get there everyone will know everyone else, consequently I will be left out and feel awkward.
Whilst some classes can be a bit insular, in our experience most class are actually very inclusive.  New people are joining all the time and are very soon embraced by the class camaraderie.  As an alternative why not take a friend with you?

I have tried yoga/pilates/circuits/whatever and I found it painful/just didn’t like it.
Actually, pretty well every class is different in one way or another.  The content is usually created by the person giving the class so there are as many different forms of pilates, yoga, circuits, boot camps, meditation, etc. as there are teachers.  It is worth trying a number of different classes until you find the ones that suit you.  Almost always there is at least one out there.

I have never done any exercise, there are so many different classes I don’t know where to start.
In this case, go for pilates or yoga.  Look for a class where the instructor tailors content to fit peoples’ ability. Talk to the instructor, or other class members to find out about other classes in your area that may suit you.  Then just go along and give it a go.  It is normally easy to have a trial at any class and move on until you find one you like. But it is always worth taking to the instructor about any aspect that you didn’t like because it may be that it could be change to suit you.

The fact of the matter is that almost everyone can benefit from joining a class.

If you continue to be inactive you are more likely to suffer from low mood, depression, tension, stress, anxiety and worry.

By taking more exercise you will feel better about yourself, be less depressed, less anxious, have improved sleep and better concentration, not only this, but you will improve your physically capabilities.  All great reasons to be more active, particularly the older you get.

Looking at the technical side of why we benefit mentally from being more active there is a combination of reasons, some of which are not fully understood.  The simplest factor is that exercise stimulates the release of mood enhancing chemicals, dopamine and serotonin. On top of that the social aspect of common goals and camaraderie have a positive effect, as does the realisation of achievement.  Also your support network can be extended, we have found that classes are very good at support and often bring together common experiences and solutions to life’s difficulties.

The key to gaining a benefit is in finding an exercise programme which suits you.

It needs to be enjoyable and an escape from the pressure of ever day life.

It may not be hard work and you should feel able to rest during the class when you feel that you’ve done enough.

There may be a strong social element with interaction with others in the group.  The companionship you feel from your fellow class mates can be as important as the actual exercise.

Choose a form of exercise that you can keep up on a regular basis.

Thai Boxing - Personal Training with a difference

Make a difference to yourself today.

Are you in the Warwick area and looking for a different way to get and stay in shape?

Personal training will not only help you achieve your goals but is also a great alternative to a regular gym work out and run on the treadmill!

Singkhao Muay Thai Instructor Macauley Coyle is a competitive Muay Thai Fighter and athlete.

The training he will provide is varied and is planned to suit your individual needs and goals, whether you want to work on technique, become healthier, lose weight, improve your fitness or just learn something new.

So whatever you are aiming for, Macauley can help you reach your goals and achieve them faster than you would on your own.

Personal training sessions vary from person to person, areas that you may cover in a session include padwork, technical work, cardio and plyometrics. All equipment is provided and all you need to bring is lose fitting clothing, suitable for working out in. Nutritional advice is also available on request.

Why do you need strong 'glutes'?

When new people join a class or come to me with back pain they are usually completely unaware of their glute muscles.  The glutes are quite likely to be weak and tight, which sounds like an odd combination.

Strengthening the muscle and stretching it so it can function correctly is an essential part of keeping your body working effectively and without pain.

• Keeping correct alignment
  Strong glutes can protect you from injury and reduce the impact of arthritic pain by providing support to the spine and pelvis.  They also give correct alignment throughout the body helping to protect the knees from uneven wear, keep the feet lined up reducing problems with the achilles and plantar fascia.

• Support when walking or running or weight training
  The glute muscles stabilise your pelvis while you run or walk. They help with hip extension and forward propulsion. If they fail to engage correctly the work falls to the hip flexors which are less able and become tight quickly.  This puts stress onto the lumbar spine giving back pain.  Strong glutes help give correct positioning when weight training, especially during squats, so your knees are protected.  They also help with protecting your back when bending to pick up items from the floor or gardening.

• Injury prevention
  If your glutes are not strong, your entire lower body alignment may become out of balance causing injuries such as achilles tendinitis, shin splints, knee pain and leading to tight ITB which runners are particularly susceptible to.  When the glutes are not strong enough to do their job, other muscles not as well designed for the job take over.  While in everyday life it is usually the back which suffers, in those who train at a higher level the muscle imbalance is more pronounced leading to increased risk of injury.

• Strength
  The glutes are one of the largest muscle groups in the body.  If trained it can produce an enormous amount of power. By strengthening this muscle you will be able to move with less stress on your skeletal structure.  This is of enormous benefit as bones become less strong with age and affected by degenerative conditions.

• Reduction in back pain
  To simplify the effect strong glutes have on back pain visualise your spine.  It runs from the back of your head to your pelvis (hip bones).  Your pelvis sits like a t junction at the bottom of your spine.  Below this are your glutes, providing support to everything above it – hips and spine.  Once you move they are powering from behind you enabling you to move easily with less effort.  The other muscle groups, abdominals, quads and hip flexors are at the front of your body and while they are essential for movement and stability they are not nearly so well placed to provide power as the glutes.

So, to keep active and move with ease - get your glutes working!

How important is balance to your overall health and well being?

Many clients I see have very poor balance skills when they first attend The Studio.  This usually improves hugely within a few weeks.  I am frequently asked why it is that our balance is so bad, and, why it is important to improve it.

Firstly, why is our balance poor?
Balance is a motor skill which we acquire in childhood.  It requires the use of large muscles groups and although this skill remains with us throughout our lives it deteriorates with age.  At any stage of your life it is possible to improve your balance skills with training.
The ageing process causes muscle weakness which will affect the body's ability to recover from a trip on an uneven surface.  With age often comes inner ear misbalance causing dizziness or blood pressure issues which can cause light-headedness.  Also failing eyesight means you may mis-judge uneven surfaces, or distances from objects.  All of these situations can easily lead to falls.

How big a problem is this?
It is estimated that 30% of the over 65's fall every year, and more than half of the over 75's living in nursing homes or care facilities are unable to live independently because of falling.
Women suffer from bone thinning (osteoporosis) and this increases the risk of hip fractures if they suffer a fall.  Almost 50% of hip fractures are seen in people who had no mobility problems prior to their fall, however only 50% recovered to their previous level of mobility (NICE 2012)

How does this affect you?

1. Every time you walk you put all of your weight on your front foot as you lift the back foot up to swing it through.  If you step on an uneven surface, ice or simply misjudge the height of a kerb you will need to be able to balance on one leg for that little bit longer than usual to avoid falling. This is particularly true when walking down steps.
2. When you reach up to a high shelf you probably balance on one leg to gain extra height.
3. When you get out on the car you will place one foot down and put your weight through that leg as you push up to standing.  The added twist provides more challenge to the balance and it is easy to strain your back if your muscle structure doesn't support you too.

Things to remember

• Balance can be improved with practise both in a controlled environment such as with an exercise therapist and at home.
• Improved core strength gives better balance.
• A fall can signal the end of independent living, changing your life completely.
• Improve your balance and you'll improve your overall health and wellbeing.

Take action
If you are not currently attending The Studio, call me to arrange an appointment where I can assess your balance and help you to improve it.