Common Beginner Runners Mistakes & How To Prevent Them

Did you start running as your new sports for the year? In this blog I’ll share with you some of the common beginner runner’s mistakes and how you can prevent them!

Overly Enthusiastic About Your New Sport

Sorry to put a damper on your enthusiasm but many beginner runners go from none running to running every day! That’s a recipe for disaster.

Set some long term (a year) and short term goals (monthly). Remember slow and steady win the race. You want to start off no more than 3x a week running a short distance for about 1-5km. Slowly progress your running at a comfortable pace depending on what your long term goal is and you can break up your progression according to your long term goal. Keeping in mind, your body is new to this sport too. You need to give them some time to slowly adapt to this new sport and what it’s doing to your body.

middle-age-man-running-in-park-in-winter.png

Stretches before running

man-running-on-road

There are a lot of misconceptions about stretching before exercising . Although stretches are important to help improve the  flexibility of the joints and muscles, timing for when to do them is also very important; doing them at the wrong time of your workout could have an opposite effect of what you are trying to achieve. You actually shouldn’t perform static stretching before you exercise, especially if your workout involves the lower body. The muscles aren’t warmed up yet, and performing static stretching while you’re still cold won’t do anything in terms of injury prevention. More and more evidence has now shown  that static stretching could actually have negative effects on strength, power and speed. Hence,  static stretching should be avoided during a warm-up. Dynamic stretching has instead become more popular during warm-ups. Dynamic stretching involves deliberately moving the limbs repeatedly through its entire range of movement. Dynamic stretching doesn’t impede performance the way static stretching does. In fact, it may even increase muscle strength while still providing the short-term increases in flexibility. Therefore, before you run, a bit of dynamic stretching is recommended and only do static stretch after your workout.

Overly focus on distance and speed

Especially if you’re just starting out, don’t over-focus on your distance and speed and neglect the others. Not only can this limit you as a runner but it can also leave the risk of developing an overuse injury. Conditioning exercises outside running is also a very important part of being a runner.

Your locations & running shoes do matter!

female-marathon-runner

Your training surface & shoe support all will impact your running capacity and efficiency. For example, if you only run on a concrete surface. The impact forces going through your joints are higher and your muscles need to absorb more shock as the floor absorbs almost none! What does this mean for training? You would want to change your running route on a regular basis to make sure that you are not exposing your joints to the same impact all the time.

Similar principles apply to your shoes. Proper running shoes will help absorb more shock for you while running which in turn will reduce the load on the joints. I also do encourage people to alternate between supportive running shoes and also barefoot running shoes to change up the muscles you used to run.

That brings us to how often we need to change our running shoes?

Most good running shoes can last for about 500 and 750km (310 and 465miles)

However I encourage you to ask the shop person when you are buying your shoes how long they will last before the supportive structure in the shoes starts wearing out. Avid runners would change their running shoes as often as every 5-6 months even though the shoes still look new!

Injuries is common for any sports

If you are serious about running, it is almost inevitable that injuries will come at some point of your running journey. It’s not just running, injuries are normal for any sport. It is almost unheard of if you are into a particular sport and you have been doing it for years that you never get any form of injuries from it. Be it contact sports or non-contact sports. Do not get discouraged or scared. I see a lot of adult runners falling in love with running but they encounter some injuries that took weeks/months to recover and after that incident, they decided to not push themselves to be better or completely just quit running altogether. You need to realise and understand that injuries are common for any sports and no exception to running  and if you do have an injuries from running make sure you take the time needed to properly rehab it and return to running at your own pace, don’t rush into doing the distance/speed that you do pre injuries but instead, build up to it again. And never get fearful or discouraged from running because of injuries. When you are trying to learn a new sport it is normal that you get injured as you are constantly trying to challenge your body to a new physical limit. Therefore be proud that you are pushing yourself to be better and never give up doing what you enjoy.

black-and-white-man-running-over-bridge

Keeping in mind these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you, in order to feel pain free while working.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60 minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

You will find us at any of our clinics near you:


Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.


 

How to do a Split for Non-flexible People?

Dying to do the splits? Before you embark on the (possibly grueling) journey to splits-ability, you should know that it’s not just a cool party trick—being able to do the splits also comes with some real fitness cred.

Do you always consider yourself as inflexible?

 

You can’t touch your toes? All your fitness instructors/ health practitioners have told you that your lack of mobility and flexibility is keeping you from getting better, faster?

This video is exactly for you!

If you are starting a new sport that requires you to do a split, dancing, aerial silk, figure skating, yoga, MMA  or maybe you are just trying to be more flexible that this is what we are going to show you now.

In the beginning it will feel painful and almost like you are tearing your legs apart lol, the pain might even linger on for about 1-2 days after but about 4-6 weeks these pain should start to feel much much better, you will still feel the stretch but not in extreme pain anymore.

 

Keeping in mind these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you, in order to feel pain free while working.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60 minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

You will find us at any of our clinics near you:


Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.


 

How To Walk Better? (Walking Posture)

People are often surprised to learn that there’s more to walking than simply putting one foot in front of the other. In fact, a little technique goes a long way to making your walks more enjoyable and more effective.

Walking with proper posture is critical to prevent injuries, walk longer, and feel more comfortable while fitness walking. Good posture helps walkers avoid added strain on their neck and back and keeps your muscles and joints in alignment. You’ll be able to walk faster with less fatigue when you’re walking the right way.

Technique is especially important if you are hoping to become fitter and lose weight, because it will enable you to walk faster and longer. When you’re standing tall, your muscles will move through a greater range of motion for a more powerful stride. Improving your walking posture will help you to look and feel more confident, too—and you’ll look slimmer before losing a single pound. It will also help alleviate aches and pains and allow you to take deep breaths for more energy.

 

If you’re experiencing soreness while walking, it could be due to your posture and not your shoes, gear, or walking surface. Fortunately, you can start fixing your posture today by focusing on it during your next walk. Once you correct your posture, you’ll walk with less soreness, feel much happier, and simply enjoy walking more.

Benefits of Good Posture

  • Facilitates better breathing by opening up the lungs.
  • Decreases stress on the ligaments holding spinal joints in place.
  • Keeps the spine in proper alignment.
  • Keeps joints and bones from becoming set in abnormal positions, ensuring muscles are used correctly.
  • Decreases wear and tear on joint surfaces.
  • Maximizes energy and decreases fatigue; when muscles are being used efficiently, the body expends less effort.
  • Prevents backache and chronic muscle pain.

Keeping in mind these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you, in order to feel pain free while working.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60 minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

You will find us at any of our clinics near you:


Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.


 

Sharp Pain in Elbows When Lifting Weights?

Are you experiencing elbow pain when you are doing weight? Typing on the computer? Using your mouse or gripping objects? If yes, we’ll stay tuned because in this video I’ll tell you why you are having this problem and how to go about fixing it!

 

Experiencing pain on your elbow? If you are experiencing pain inside the elbow, it’s call Golfer’s Elbow and if you are experience pain outside the elbow, it’s call Tennis Elbow


Tennis Elbow

tennis-elbow-pain-diagramman-holding-elbow-in-pain

 

 

 

 


Golfer’s Elbow

medial-epicondylitis-golfers-elbow-diagramgolfer-elbow-diagram-pain-point

 

 

 

 

 

 

 


Common aggravating factors for these problems are things like

  • Painful while gripping when doing workout in the gym
  • Painful when opening a jar bottle
  • Painful while brushing your teeth
  • Painful while typing/using your mouse
  • Painful while carrying/ lifting heavy objects

This has nothing to do with your elbow joint and everything to do with your grip strength.

Exercise

  • Ice and anti inflammatory
  • Brace when doing aggravating activities
  • Reduce aggravating activities for 1-2 weeks
  • Check biomechanics when doing weight lifting (is your shoulder stabilising properly? Is your wrist stabilising the weight properly? All these if not stabilised properly will cause increase in load on your elbow

Keeping in mind these exercises are of general nature and do not take your injuries/history into consideration. In order to fully rehab your discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you,  in order to feel pain free while working.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

You will find us at any of our clinics near you:


Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.


 

Tips to Improve Your Aerial Dance/Sport

 

This video, we will be going through 5 conditioning and 5 aerial exercises 10 conditioning exercises to help you improve your aerial inversions technique.

 

blonde-female-ariel-dancer

Tips That All Beginner’s Aerialist Should Be Aware Of

 

female-aeriel-dancer

1. Injuries are normal

For any sports and do not get discouraged or scared. I see a lot of adult aerialists falling in love with aerial dance/sport but they encounter aerial injuries and post injuries they decided to not push themselves to be better or completely just quit the sport.

You need to realise and understand that injuries are common for any sports and no exception to  aerial dance/sport and if you do have an injuries from aerial practice, make sure you take the time needed to properly rehab it and come back to practicing at your own pace, don’t rush into doing things that you do pre injuries but instead, build up to it again.

And never get fearful or discouraged from practicing aerial because of injuries. When you are trying to learn a new sport it is normal that you get injured as you are constantly trying to challenge your body to a new physical limit. Therefore be proud that you are pushing yourself to be better and never give up doing what you enjoy.

 

female-aeriel-dancer-upside-down

2. Never underestimate the power of off conditioning

I find a lot of beginner aerialists forget about the importance of conditioning. They will practice their aerial sports on the pole/hammock/silk/ hoop but that is about the only practice they do for their aerial sports throughout the week.

Some aerialists have natural strength, balance, and core strength that will take them through the lower levels of aerial skills quickly, but the majority of aerialists need to improve upon each of those attributes in order to progress to higher levels.

By completing a conditioning program (be it flexibility or strengthening) at least twice a week, aerialists will progress their skills at a faster pace, and be able to handle the strength demands of inversion, spinning, and longer programs.

Without core stability, an aerialist will have difficulty maintaining the body balance and gracefulness on air.

 

female-aeriel-dancer-upside-down-in-black

3. Always Stretch After Not Before Workout

There are a lot of misconceptions about stretching before exercising and I’m also seeing a lot of coaches are still getting students to stretch before working out.

Although stretches are important to help improve the  flexibility of the joints and muscles, timing for when to do them is also very important; doing them at the wrong time of your workout could have an opposite effect of what you are trying to achieve.

You actually shouldn’t perform static stretching before you exercise, especially if your workout involves the lower body. The muscles aren’t warmed up yet, and performing static stretching while you’re still cold won’t do anything in terms of injury prevention.

More and more evidence has now shown  that static stretching could actually have negative effects on strength, power and speed. Hence,  static stretching should be avoided during a warm-up.

 

Dynamic stretching has instead become more popular during warm-ups. Dynamic stretching involves deliberately moving the limbs repeatedly through its entire range of movement.

Dynamic stretching doesn’t impede performance the way static stretching does. In fact, it may even increase muscle strength while still providing the short-term increases in flexibility.

Therefore, before doing any type of exercise, a bit of dynamic stretching is recommended and only do static stretch after your workout.

If after trying out all these hacks and tips and you are still experiencing difficulties, it might be time for you to seek some professional help.

Here at Capital Physiotherapy we can help you accurately diagnose and treat your aches and discomfort as well as helping you achieve your fitness goals.

If you still have issues with your aerial practice and  wish to seek more personal advice,  I strongly encourage you to book a session with one of our fully qualified physiotherapists here in Capital physiotherapy. Our physiotherapist will be able to give you more individualised advice that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

You will find us at any of our clinics near you:


Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.


 

Sciatica Fix Without Surgery (Piriformis Syndrome) Part 3

Are you suffering from sciatica? How to get rid of your sciatica without going through surgery?

 

capital-physiotherapy-sciatia-anatomy-diagram

Sciatica is really a symptom not a diagnosis, it’s a symptom where your sciatic nerve is being compressed leading to pain radiating almost anywhere along the nerve pathway, but it’s especially likely to follow a path from your low back to your buttock and the back of your thigh and calf.

 

To fix your sciatica symptoms you then first need to figure out what is causing your body to be compressing on the nerve itself.

 

There are 3 common reasons and today we will be sharing one of the most common reasons which is piriformis syndrome.

 

Piriformis muscle is a small muscle located deep in the buttock. For most people these muscles run in front of our sciatic nerve but for some the sciatic nerve actually runs through the muscles. Either way if this particular muscle becomes really tight it will then compress on your sciatic nerve which leads to all the pain and symptoms that you might be experiencing right now!

 

capital physiotherapy piriformis muscle sciatic nerve diagram

Some common aggravating factor if you do have a piriformis syndrome is that you will feel your sciatica symptom get worse when you:

 

  • Pain when walking up stairs or inclines
  • Increased pain after prolonged sitting
  • Heavy lifting
  • Prolong sitting, walking or running

Basically anything that increases the load on your spine as it will compress your spine more which leads to increased compressive pressure on the nerve which in turn increases your pain.

 

If you most likely won’t require surgery if you do have piriformis syndrome that is causing your sciatica, give these exercises a try and see if it will relieve your sciatica pain.

Sciatica Exercise 

 

If you want to avoid surgery, give these exercises a try and see if it will relieve your sciatica pain.

  1. Piriformis stretch
  2. Pigeon stretch
  3. Spikey ball on piriformis
  4. Glute bridges

Note:

“Remember these exercise will only be beneficial for you if the cause of your sciatica is indeed  from spinal degeneration, if the cause of your sciatica is from herniated disc  or tight hip muscles that is compressing on the sciatic nerve then you will have a very different symptoms and you might find some of these exercise aggravates your pain instead of relieving them. “


If you are experiencing more pain while doing these exercises make sure you stop. We do have other videos/blogs that talk about sciatica that explore more about what exercises you should do if your sciatica is caused by degeneration of the spine &/or herniated disc. So make sure you check them out!

Keeping in mind these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your condition/ discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you,  in order to feel pain free.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

You will find us at any of our clinics near you:


Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.


 

Sciatica Fix Without Surgery (Spinal Stenosis) Part 2

Are you suffering from sciatica? How to get rid of your sciatica without going through surgery?

 

capital-physiotherapy-sciatia-anatomy-diagram

Sciatica is really a symptom not a diagnosis, it’s a symptom where your sciatic nerve is being compressed leading to pain radiating almost anywhere along the nerve pathway, but it’s especially likely to follow a path from your low back to your buttock and the back of your thigh and calf.

 

To fix your sciatica symptoms you then first need to figure out what is causing your body to be compressing on the nerve itself.

 

There are 3 common reasons and today we will be sharing one of the most common reasons which is spinal stenosis (spine degeneration).

 

Having a degeneration on your back will lead to the reduction in space between your spine, as your spine degenerates more and more it might then end up compressing on the nerve that runs through these spaces and one of the most common nerves that is being compressed is the sciatic nerve.

 

capital-physiotherapy-spine-anatomy-diagram

Some common aggravating factor if you do have a spinal stenosis is that you will feel your sciatica symptom get worse when you:

 

  • Stand for a long time
  • Walk for a long time
  • Running 
  • Jumping 
  • Heavy lifting

Basically anything that increases the load on your spine as it will compress your spine more which leads to increased compressive pressure on the nerve  which in turn increases your pain.

 

Therefore the exercise that you do should avoid anything arching back or anything that will increase the load on your spine as it will make your symptoms worse.

Sciatica Exercise 

 

If you want to avoid surgery, give these exercises a try and see if it will relieve your sciatica pain.

  1. Hug knee to chest
  2. Pillow decompression
  3. Sciatic nerve stretch
  4. Knee to chest glute med stretch

Note:

“Remember these exercise will only be beneficial for you if the cause of your sciatica is indeed  from spinal degeneration, if the cause of your sciatica is from herniated disc  or tight hip muscles that is compressing on the sciatic nerve then you will have a very different symptoms and you might find some of these exercise aggravates your pain instead of relieving them. “


If you are experiencing more pain while doing these exercises make sure you stop. Stay tuned to our upcoming videos/blogs that we will explore more about what exercises you should do if your sciatica is caused by tight hip muscles.

Keeping in mind these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your condition/ discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you,  in order to feel pain free.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

You will find us at any of our clinics near you:


Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.


 

Sciatica Fix Without Surgery (Herniated Disc) Part 1

Are you suffering from sciatica? How to get rid of your sciatica without going through surgery?

 

capital-physiotherapy-sciatia-anatomy-diagram

Sciatica is really a symptom not a diagnosis, it’s a symptom where your sciatic nerve is being compressed leading to pain radiating almost anywhere along the nerve pathway, but it’s especially likely to follow a path from your low back to your buttock and the back of your thigh and calf.

 

To fix your sciatica symptoms you then first need to figure out what is causing your body to be compressing on the nerve itself.

 

There are 3 common reasons and today we will be sharing one of the most common reasons which is herniated discs.

 

Having a herniated disc on your back will lead to the disc bulging backwards which leads to compression of the nerve and therefore to all the symptoms you are feeling right now.

 

capital-physiotherapy-herniated-disc-diagram

Some common aggravating factor if you do have a herniated disc is that you will feel your sciatica symptom get worse when you:

 

  • Sit for a long time
  • Bend over
  • Lifting things
  • Driving

Basically anything that bends forward as it will compress your disc which leads to increased compressive pressure on the nerve  which in turn increases your pain.

 

Therefore the exercise that you do should avoid anything bending forward or anything related to hugging your knee to your chest as it will make your symptoms worse.

Sciatica Exercise 

 

If you want to avoid surgery, give these exercises a try and see if it will relieve your sciatica pain.

  1. Cobra stretch
  2. Spinal twist
  3. Fit ball extension
  4. Inversion for decompression

Note:

“Remember these exercise will only be beneficial for you if the cause of your sciatica is indeed  from spinal degeneration, if the cause of your sciatica is from herniated disc  or tight hip muscles that is compressing on the sciatic nerve then you will have a very different symptoms and you might find some of these exercise aggravates your pain instead of relieving them. “


If you are experiencing more pain while doing these exercises make sure you stop. Stay tuned to our upcoming videos/blogs that we will explore more about what exercises you should do if your sciatica is caused by tight hip muscles.

Keeping in mind these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your condition/ discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you, in order to feel pain free.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

You will find us at any of our clinics near you:


Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.