Slow-speed running actually INCREASES cumulative load at the knee | Synergy Fitness Systems | Matt Healey

There is no denying that knee pain is common amongst runners. Issues such as patellar tendinopathy, patellafemoral pain as well as iliotibial band syndrome are possibly the most common complaints. Quite often, during rehab from such injuries, runners are advised to run at a slower speed with the aim of reducing load placed on the knee joint during each stride. However, a recent study has shown that slow-speed running actually increases the cumulative load on the knee over the duration of a run. 

A recent study collected kinematic and ground reaction force data from 16 recreational runners, during steady-state running with a rear-foot strike pattern at 3 different speeds. 

Based on a 1000-m running distance, the cumulative load at the knee was significantly higher at a slow running speed than at a high running speed (relative difference, 80%). 

The study concluded that slow-speed running decreases knee joint loads per stride and increases the cumulative load at the knee joint for a given running distance compared to faster running. 

The primary reason for the increase in cumulative load at slower speeds is an increase in number of strides needed to cover the same distance.

Results from this study can be applied to your own rehab and your return to running training program.

For the full summary published on Pubmed - click here

From: Petersen et al., J Orthop Sports Phys Ther (2015) (Epub ahead of print). All rights reserved to Journal of Orthopaedic & Sports Physical Therapy. 

You may also be interested in these:

- Fix your posture with these 3 exercises 

- Glute activation exercises

Have a good day,

Matt Healey

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Prehab routine to improve posture, glute and core activation | Performance Tip | Matt Healey

It is important to add some corrective maintenance into your warm up routine. People generally require posture training, glute and core activation to reduce the risk of injury as well as enhancing performance during training.

Try these three exercises to work on often neglected muscles as well as activating important muscles in the body.




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The aim of the channel is to basically give you my advice on good technique, avoiding injury and improving your performance through moving better.
Synergy Fitness Systems works with athletes and the general fitness population to improve sports performance by enhancing human movement.

Using sports massage, strength and conditioning and movement training, Synergy Fitness Systems will help to optimize your human and sports performance and resolve your pain by helping you move efficiently

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Pushed for time? Here's how to warm up quickly | Performance Tip | Synergy Fitness Systems

Need to just get in the gym and get out? Not much time to get a good warm up in? Then try this one.




The aim of the channel is to basically give you my advice on good technique, avoiding injury and improving your performance through moving better.
Synergy Fitness Systems works with athletes and the general fitness population to improve sports performance by enhancing human movement.

Using sports massage, strength and conditioning and movement training, Synergy Fitness Systems will help to optimize your human and sports performance and resolve your pain by helping you move efficiently

For training and nutrition videos:
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For sports supplement discounts:
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Myprotein latest deals: 
NEW CUSTOMERS GET 10% OFF  
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Use code: NEW10

Fix your posture | 3 exercises | Performance Tip 009

Do you have rounded shoulders? Limited shoulder range of motion? Poor posture? Then try these simple exercises to bring your shoulders into a better position by strengthening those often weak and dysfunctional external rotators.

The muscles of the rotator cuff are small, and often under used and become weak and dysfunctional. This leads to poor posture and could cause pain, discomfort and limited range of motion. 

These three exercises help to externally rotate the shoulder and create some stability at the joint, meaning you have better posture and increased range of motion.

The aim of the channel is to basically give you my advice on good technique, avoiding injury and improving your performance through moving better.
Synergy Fitness Systems works with athletes and the general fitness population to improve sports performance by enhancing human movement. 

Using sports massage, strength and conditioning and movement training, Synergy Fitness Systems will help to optimize your human and sports performance and resolve your pain by helping you move efficiently 

For training and nutrition videos:
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Squat progressions part 2 | Performance Tip 007

This video teaches you how to progress from a body weight squat to a full back squat. Make sure you check out part one in the squat progression series and give a thumbs up if you think it helped! Synergy Fitness Systems works with athletes and the general fitness population to improve sports performance by enhancing human movement. 

Using sports massage, strength and conditioning and movement training, Synergy Fitness Systems will help to optimize your human and sports performance and resolve your pain by helping you move efficiently 

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Squat progrssions for beginners | Part 1 | Performance Tip

Want to really know how to squat properly? Use this video to learn the correct positioning and how to progress to achieve full range of motion in the squat. 

Subscribe to our Youtube channel for part 2 on squat progressions

Synergy Fitness Systems works with athletes  and the general fitness population to improve sports performance by enhancing human movement.

Using sports massage, strength and conditioning and movement training, Synergy Fitness Systems will help to optimize your human and sports performance and resolve your pain by helping you move efficiently

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Core Training | Performance Tip 004

Core training is not just abs and abs! Your core is responsible for keeping you stable as well as transferring force through your body. Use these two exercises to work the core in both ways. Med ball wall slams will teach you transmit force from the ground, through your lower body and eventually through the ball toss. The wheel roll out will then train your core to resist too much back extension. Hyperextension is something we do not want - use the anti extension exercise to keep you safe from back injury.

Filmed at the Results Room, Brisbane (www.theresultsroom.com.au)
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Recovery is king

During the NBA finals, or any other elite sporting championship game or series, the players' performance levels are so high that the recovery protocols need to match. 

In the case of the current 2015 NBA finals, Lebron James is leading the pack by scoring and assisting at the highest possible level. But how can he do this consistently? How can Lebron stay at peak physical condition game after game with only a short period of time in between each match? 

One word...RECOVERY. Recovery is critical for maintaining elite performance levels in sport and the report below demonstrates just how much effort is out into recovery regimes.

http://www.cbssports.com/nba/writer/ken-berger/25210929/what-trainer-does-to-get-a-spent-lebron-james-from-one-herculean-effort-to-next

For more tips and advice about recovery techniques, injury prevention and sports rehabilitation then check us out at Facebook.com/SynergyFitnessSystems 

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Fix your posture with this workout for desk jockeys

Sit at a desk all day? Do you travel a lot? Try this workout to fix your posture and free your body from the dreading seated position.

- Foam roller: Calves, quads, glutes, thoracic spine (double massage ball), & pecs (single ball) 

- Warm up: 10x lunges, 10x squats, 10x lateral lunges, inch worms x10, bar hang x 30 secs, 10x band splitter

Prehab work (3 sets)

A1 Lateral band walk x12 /side

A2 Band external rotation x12 /side

A3 Side plank 30 secs /side

Strength & conditioning (3 sets)

A1 Back squat x8 

A2 Ring or TRX row x8

A3 1/2 kneeling cable chop x12 /side

B1 Stiff leg deadlift x8

B2 Single arm dumbbell row x8 /arm

B3 Cable anti core rotation x12 /side 

C1 Prowler push 4x30 metres (60 seconds rest in between) 

If you want help with you're programming, contact me for your very own personalised online program. Complete with videos showing you exactly what to do, you can have your own program so you can focus on your goals. 

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Warm up, prevent injury and improve performance

Need to know how to warm up? 

Use this dynamic warm up to prepare the body for your workout

Why is a good warm up important? 

Whilst reducing your risk of injury a good warm up will help you perform optimally

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Matt

Your core training is wrong - Top 5 core exercises

I think it's been known for a long time now that a few sets of sit ups at the end of your workout isn't going to increase your core strength.

That being said, I still do not believe the majority of people give their core training too much thought, and definitely think most people aren't incorporating the most effective core training strategies into their workout programs. 

Why bother with core training?

Your core, is often referred to as the power zone. It is responsible for the efficient transfer of force from your lower body to upper body. If your core is poorly conditioning, your movements which require sufficient stability will become compromised and may well lead to an injury. You core will also help to resist against external forces to keep you safe and injury free. 

How do you effectively train your core?
Firstly you need to see which muscles are involved in the group known as "The Core". They include deep muscles around the trunk that act like a corsette and keep you stable as well as more superficial muscles which help with movement:

Rectus Abdominis - The most superficial muscles located at the front of the abdomen.
Transverse Abdominis (TVA) - located under the obliques, it is the deepest of the abdominal muscles.
Erector Spinae - This group of runs from your neck to your lower back.
Multifidus - Muscles under the erector spinae along the vertebral column.
External Obliques - located on the side and front of the abdomen.
Internal Obliques - located under the external obliques, running in the opposite direction.
Gluteus medius and minimus - Muscles at the side of the hip
Gluteus maximus, piriformis - Muscles at the back of the hip.
Hip Flexors - located in front of the pelvis and upper thigh. 


These muscles are responsible for resisting different movements like spinal hyper extension, excessive lateral trunk flexion as well as unwanted trunk rotation. Whereas they are also useful in initiating their own movements allowing your torso and hips to rotate, flex, extend and laterally flex.

After identifying which muscles and movements are involved in core training, then you must think about how to apply forces to the body to challenge these muscles. 


 
What are the top 5 core exercises?

i) Roll out (Anti extension)

This exercise is top of the list because not only does it massivley challenge the core not to over extend the spine, but it can also be scaled down and used with many different pieces of equipment to suit availability of equipment.

 









ii) Side plank
The side plank is a great exercises because it challenges the muscles that resist lateral flexion. It also works the muscles of the gluteal complex as you are actively pressing your knee or foot into the floor, thus actively abducting at your hip.

 

iii) Anti rotation - Stir the pot
An exercise I have developed with my clients, stir the pot challenges you from shoulders down to hips. Works the core muscles responsible for anti rotation. A great exercise for sports people - think about being tackled around the torso in rugby, this exercise will increase your strength to resist the external force making you rotate. 
See how its done CLICK HERE


iv) Plank on gym ball
Another exercise that resists spinal hyper extension. This is an isometric exercise meaning the muscles involved contract without lengthening or shortening. The gym ball adds increased instability to challenge your core more, but scale back by removing the gym ball if that is your current level. CLICK HERE to see how it's done.

v) Hip bridge 
Not always associated with core training, this exercises primarily focuses on strengthening the gluteal complex through hip extension. However, increase the difficulty by performing a single leg hip bridge or by adding a gym ball. CLICK HERE to see a barbell hip bridge


I like to incorporate core training into my client's workouts before the main strength section. This way, it becomes a priority and not an afterthought.

So give these exercises a go. If you have any questions or feedback just contact me. I'd love to hear what your favourite core exercises are.

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Have a good day

Matt

The CrossFit debate

If you’re reading this your probably a CrossFit enthusiast ready to bat away another swipe taken at the ‘sport of fitness’. Or you may be one of the many who fight against the CrossFit revolution and stake your anti CrossFit claims at every opportunity. Whoever you are, and wherever your allegiances lie, I’m going to give my opinion on CrossFit, some of which may upset or please you.