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

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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How to build core stability | Performance Tip | Synergy Fitness Systems

How to build core stability | Performance Tip | Synergy Fitness Systems         

Having good core stability to me is having the ability to maintain good positions under external load or forces. 

This concerns three main movements but this one is resisting rotary forces. 

Try this exercise and focus on resisting the external force (the cable) from twisting you. Click the link for the video https://www.facebook.com/SynergyFitnessSystems/videos/966235616762225/

If you liked this video and want to see more tutorials like this, then click like and share with your friends

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Filmed at The Results Room, Brisbane - theresultsroom.com.au

                                            

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For online programming enquiries synergyfitnesssystems@gmail.com

Have a good day

Matt

How to bullet proof your shoulders from injury | Performance tip |Synergy Fitness Systems

Is this the best exercise you aren't doing? Fix your posture and rotator cuff with scapula retraction and shoulder external rotation! 

Click the link to see the video https://www.facebook.com/SynergyFitnessSystems/videos/965800183472435/

If you liked this video and want to see more tutorials like this, then click like and share with your friends

Please subscribe to my youtube channel

For training videos like Synergy Fitness Systems​ on Facebook
For supplement discounts like Sports Nutrition Discounts​ on Facebook
Filmed at The Results Room, Brisbane - theresultsroom.com.au

                                            

Instagram.com/SynergyFitSystems.                          

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For online programming enquiries synergyfitnesssystems@gmail.com

Have a good day

Matt

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. 

For more daily sports rehab and fitness advice visit facebook.com/SynergyFitnessSystems

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Weekend supplement sale continues - More great offers

It's day 3 of the massive MyProtein weekend sale and we've got all of today's discount codes below.

We have also put together some recommended bundles for you so keep reading.

But first, let's take a look at today unbeatable offers:

- 20% off the 15 best sellers at MyProtein.

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- Up to 30% off your order (selected products)

Basically, there is a selection of products (some of which included in our bundles below) the more you buy, the more discount you get

CLICK HERE and use code:

Buy 1 selected product and save 15% off your ENTIRE order use code: ONE

Buy 2 selected products and save 20% off your ENTIRE order use code: TWO

Buy 3 selected products and save 30% off your ENTIRE order use code: THREE

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Check out our recommended bundles below as well sa our favourite pre workout supplements from MyProtein

Pre Workout
Product	Size	Servings	Price
My Pre	500g	Up to 31	£24.99
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BCAA	120 tablets	60	£17.99

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Weight loss bundle
Product	Size	Servings	Price
Impact diet whey	1.45kg	25	£19.49
Thermopure	90 tablets	30-45	£13.99
Omega 3	90 softgels	45	£4.99
CLA	60 softgels	30-90	£7.99

This weekend Synergy Fitness Systems are offering our newsletter subscribers 2 more unbeatable deals at MyProtein

If you think a friend would like this, forward this email with this sign up link

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Have a nice day

Matt

Build healthy, pain free shoulders

For many people, having to take an unscheduled break from training because of injury is not ideal. Especially a niggling shoulder injury.

Shoulders strains and sprains are commonly experienced by many gym goers and a for some people there is an obvious cause and a simple solution. 

Many people come to me with shoulder problems and simply lack shoulder stability. Their shoulder just isn't stable enough when moving through range. 

"What rotator cuff exercises do you include in your program? I ask. 

"What's a rotator cuff?" Is the common reply.

The rotator cuff is a group of muscles that, if efficiently working together, stabilises the shoulder joint, thus allowing the larger surrounding muscles to do their job in moving the shoulder through a full range of motion.