Jack came in last week and brought with him the ‘Nordbord’ or hamstring testing apparatus. This was specifically designed to assess athletes’ isometric hamstring strength vs their eccentric strength. The test involves kneeling on a pad with your heels through 2 straps that are connected to pressure senses that collect data to a computer.
You are first asked to do an isometric contraction (contracting your hamstrings without lengthening or shortening the muscle). Then you are asked to complete an eccentric load which involves keeping your knees and ankles grounded by the straps and your body falling buy ambien 10 mg forward as slowly and as far as you can before letting go. The computer then generates a comparison between your isometric control and your eccentric control. Ideally your eccentric strength should be better than your isometric strength and knowing this information is vital for preventing hamstring tears which are all too common in many sports! From the data a specific exercise plan can be prescribed.
Thanks for sharing with us Jack! Good luck with testing all of the athletes!
Check out this article on the QUT researchers that came up with the idea of the NordBord
The pelvic floor (PF) are an important group of muscles that provide a sling for the organs within the pelvis. They all have an important role to play when it comes to continence of the bladder, uterus and bowel.
We frequently come across people explain to us that they activate their PF daily or as much as they can. For example when they are sitting at the traffic lights or by stopping themselves from using the toilet mid stream.
We think it is great that people are actively thinking of improving their pelvic floor however, there is a specific way to go about improving its efficiency. If done incorrectly it can have a negative effect on the pelvic floor and cause more problems than expected.
Here are some helpful tips when improving your pelvic floor size and strength:
1. Do not activate as much as you can a. Activate your pelvic floor gently! if you are activating as hard as you can this is too much it needs to be a gradual activation only approximately 20-30 % of your max. b.If you think of activating as much as you can it would be like trying to stop yourself from urinating mid stream this can be detrimental to the control of your pelvic floor.
2. Only needs to be practiced 2 to 3 times a week a. Just like any other muscle the PF can fatigue. It needs to have rest to recover so it is ready to do its job properly.
3. The ideal activation of the pelvic floor is a lift of 10mm for 10 sec. a. We use Real-Time Ultrasound to assess how long you can hold this contraction. If you cannot lift 10mm or you cannot hold for 10 sec you have a dysfunctional PF.
4. Similar to strengthening other muscles a. Surprisingly the PF needs to be improved in size (hypertrophy) to improve its efficiency as a secondary continence controller and so it can be trained in a similar way any other muscle in the body.
Here is the ideal way to improve your pelvic floor : Complete 3 sets of 10mm lift holding for 10 sec. This only needs to be done approximately 2-3 times per week, not every day or every hour!
Ask one of our Physiotherapist’s or Exercise Physiologist’s if you are would like to have a pelvic floor assessment.
If you or someone you care for experiences bladder or bowel control problems, you’re certainly not alone. In fact, over 4.8 million Australians experience bladder or bowel control problems. Urinary incontinence affects up to 13% men and 37% of women in Australia alone and 70% of these people do not seek advice or treatment.
The most common risk factors of developing urinary incontinence are: -Pregnancy (pre and post natal) -Menopause -Obesity -Urinary tract infections -Constipation -Surgeries such as prostatectomy and hysterectomy -Reduced mobility due to neurological or musculo-skeletal conditions -Health conditions such as heart disease/diabetes/stroke
Incontinence of any level is nothing to be embarrassed about, this is a real problem and it is very important to seek help and advice.
Your pelvic floor is a secondary control of your bladder. The urethra sphincter (muscle that controls amount of urine expelled from the bladder) is stretched during childbirth and so we rely heavily on the pelvic floor to take the rest of the slack. Strengthening your pelvic floor is a must pre and post pregnancy.
We are lucky enough to have access to Real-time Ultrasound and use this as a tool to assess your ability to activate your pelvic floor. From here we are able to prescribe the right exercises for you and we can teach you how to improve your pelvic floor for prevention or treatment of urinary incontinence.
Next week we will post more information on how to go about improving your pelvic floor and what not to do! So stay tuned!
Don’t forget to ask one of our Physiotherapists or Exercise Physiologists about a Pelvic Floor assessment.
Article by Beth Chiuchiarelli, Exercise Phsiologist at MD Health
Late last year Jacinta attended a course on ‘Greater trochanteric pain syndrome’. This syndrome covers many dysfunctions and injuries around the hip. Greater trochanteric syndrome is caused by irritation of the bursa (fat pad) which is a shock absorber as well as a lubricant for the muscles around the hip that lie adjacent to it. The bursa cannot be irritated on its own, there are many injuries that pre-exist that eventually cause the bursa to become inflamed. Once the bursa is inflamed it can be hard to treat as it can become irritated easily. Exercise can help however it needs to be assessed appropriately and only then can a closely watched exercise program commence.
Completing a hip assessment is not an easy process, if you have had your hip assessed by us you may remember there are many objectives that we need to measure and test before we can derive exactly what is causing your hip pain. This is how we can prescribe the correct type of program. One exercise that Jacinta has introduced to MD Health is a seated hip abduction hold with a belt. This is a great way to strengthen the gluteal muscles without causing irritation to the bursa! Once the pain has relieved we can progress to isometric holds with added resistance. You may have seen some of these exercises around the clinic!