13/345 Southport-Nerang Rd, Ashmore Q 4214
12/110 Kortum Drive, Burleigh Heads Q 4220
Cirque Du Soleil & Sports Physiotherapist Erin Fitzgerald will present on Injury Prevention for Aerialists
Saturday 10th June at our Runaway Bay clinic.
Bookings are essential ph 5500 6470 to secure your place in the session
Cost is $30 (athletes under the age of 18 free with an attending paying parent)
Dance is considered to be an art form- its dancers, artists. Certainly Artistic Directors might favour a particular aesthetic, line or body shape to fit their vision. It is, however undeniable that dancers are also athletes with high physical demands from a very young age. Muscular strength, endurance, joint stability, power and cardiovascular ability as well as psychological readiness are all essential requirements for every dancer. From an injury prevention point of view it is important to treat artists as athletes so we can measure and compare function objectively in an effort to predict and prevent injury. In doing so we can apply the large body of Sports Physiotherapy evidence to dancers to maximise their management and outcomes.
Because every dancer has a different body make-up, one of the preferred ways to help a dancer prevent injuries is to perform an individual dance assessment and from this process provide the dancer with an individualised program to strengthen or lengthen the body (or both) and to fine-tune technique.
Dance assessments evaluate a dancer’s posture, strength, joint range of motion and evidence of any pre-existing injury. With these findings a Sports Physiotherapist can evaluate the likelihood of future injury and use the latest research to provide an individual plan to combat any deficits and maximise the dancer’s potential function. It also can provide answers to dancers’ questions such as “why cant i do centre splits?”, “why am i loosing turn out?”, “why can’t i progress to a specific technique”
We know from dance research that low levels of muscular strength and power can be predictive of future injury (1). One study (2) divided dancers into two groups, one performing a specific strength program (non-dance based) and the second group performing dance specific strengthening. Interestingly the results showed that strength gains (with no additional change in thigh circumference) were significantly higher in the group performing a targeted, non-dance based strength program.
Research also confirms to us that poor core strength is associated with an increased risk in upper and lower extremity injuries (3).
In keeping abreast of the evidence available we are able to provide programs that we know will provide significant improvements in dancers’ function and injury prevention. Specifically we know that targeted improvements in strength with a Pilates or gym program will make significant gains.
The dance assessment is extremely thorough, taking about 45 minutes to get through the evaluation alone. We look at every joint, testing range of motion and ligament integrity. Then we make an assessment of muscle length and strength including core strength which helps us to determine if the dancer falls into the risk category for future injury. We look at stability and proprioception which underpins every movement in dance. Finally we do specific functional testing for dance to look at the quality and control of movements and positions specific to dance including but not limited to releve, 1st to 5th positions, and pliaes. We take objective measures where possible, which means we can rate how well each individual component is achieved, allowing us to compare sides, and where possible to compare to normative values, that is, what a dancer should be achieving.
Any dancer is able to complete the assessment, however it is highly recommended for anyone considering moving on to pointe, anyone struggling with constant niggles or repeat injuries, anyone moving into a full time dance course, any dancer wishing to pursue a career in dance and any dancer who wants to improve performance or reduce injury risk.
In dealing with athletes at Gold Coast Physio and Sports Health, we like to prevent injuries before they begin.
Erin Fitzgerald is a Sports Physiotherapist who has a special interest in dancers and acrobats. She performs dance assessments, dance-specific pilates classes and treatments out of the Runaway Bay and Burleigh clinics.
References
1. Koutedakis Y., Stavropoulis-Kalingou A., Metros G. The significance of muscular strength in dance. J Dance Med Sci. 2005; 9(1):29-34
2. Koutedakis Y., Sharp NC. Thigh muscles strength training, dance exercise, dynamometry, and anthropometry in professional ballerinas. J Strength Cond Res. 2004;18(4):714-718
3. Peate W.F., Bates G., Lunda K., Francis S., Bellamy K. Core Strength: a new model for injury prediction and prevention. J Occup Med Toxic. 2007; 2:3
By Sports & Olympic Physio, Kokoda Challenge multiple finisher, & Principal Physio at Gold Coast Physio & Sports health, Britt Caling
The Kokoda Challenge Gold Coast 96km event is a fitting tribute in recognition of the soldiers that fought in the Kokoda Campaign of World War II, and in remembrance of the bravery and sacrifice our Australian Diggers displayed to hold off the Japanese invasion in Papua New Guinea. The Kokoda Challenge Gold Coast encourages teams of 4 to Run/Walk in the Spirit of Kokoda- that is, to run under the mantra of: COURAGE. ENDURANCE. MATESHIP. SACRIFICE.
The course is designed with this tribute in mind, with steep climbs, harrowing descents, mud, water, hills, hills and more hills. It is designed to challenge and inspire courage, mateship and sacrifice.
Having successfully completed the event a number of times, winning the all-Womens team on each attempt and also placing in the top 3 overall on a couple of occasions, I have put together my top tips to help you achieve one of the biggest endurance tests you are likely to ever experience:
1. It really is about Mateship. The aim of the event is to finish with all 4 team members- this means working together in training and during the event to get all 4 team members across the finish line. To do this I recommend:
• Before the event, all team members and support crew should all sit down and discuss each team members’ expectations and make sure you are all on the same page with how hard fast/slow/hard/easy to push. There is no point having one team member expecting to finish in 15hrs when the others aim for 32hrs- this situation would make for one frustrated team member for sure!
• Discuss prior to the event the Team’s strategies for checkpoints and how fast/slow you plan to get through them. Much time can be wasted in checkpoints if transition strategies are not clarified with each other &/or you have not discussed your plans with your support crew – for example, Do you all plan to sit down and eat at the checkpoint or are you just collecting more food and fluid on the move? Are you changing clothes, socks or shoes? Will you have a second pack full with food and fluid ready to pickup or are you using the same pack the whole way? Which checkpoint will you need warm clothing and lights for the night sections to be ready and waiting?
• Workout what food/fluid strategies you all plan to use so you can all keep an eye out for each other during the event, that way, if one of you seems to be not eating or drinking what they had planned, this can be addressed before it becomes a problem.
• Think about what strategies you will use for helping a team member continue should they get sick/injured. The beauty about a team event of this length is that if one of you is going through a bad patch, no doubt at least one other team member is coping ok. So discuss how the “up” team members can help those doing it tough- for example, does the team member doing it tough need verbal encourage, conversations that distract them, singing or mantra’s, or be allowed to set the pace, or are they someone who wants to have no conversation and be allowed to get through in their own head.
• You can only go as fast as your slowest team member. Discuss your strategies for helping this team member- are you going to let them set the pace the whole way, or for the challenging portions? Consider towing them for the steeper sections (towing involves using a short bungey cord that is hooked from the back of the backpack of the “tow-er” around the chest strap of the “tow-ee”. This ensures the “tow-ee” is never left off the back and gives them some help to keep moving. Try it in training so both team members get used to the effort & timing).
• Organise training sessions together so you can understand the strengths and weaknesses of each team member and how each of you cope with the technical terrain, the hills, descents, mud and water.
2. Be specific with your training.
• Try to train on the Course so you know what to expect & develop specific fitness
• Train with your team members so you get to understand each other
• Aim for some Strength & Conditioning training during your normal training week. The stronger your tissues are, the better tolerance & recovery they will have for your training sessions, and the better your performance will be through the steep hills. This session needs to be over-strength, which means some heavier weights. Even if you only do 1 session per week of this with an S & C Coach or Personal Trainer, this will help. Try CoastPT for advice (Graeme & Jane Rundle)
• Minimise your risk of Injury as time lost from training can really impact your ability to complete the event. This means: be mindful of your training load and progression; consider Recovery strategies post-training (see next article); use strategies like ankle/foot taping if you are prone to spraining your joints. A good Sports Physio such as Gold Coast Physio & Sports Health can help with this guidance (www.mygcphysio.com.au )
3. Focus on the “3 F’s”: FOOD. FLUID. FOOTCARE.
• Food and Fluid should be self-explanatory – it is essential that you get this right as your body will not have enough stores of energy to get you through the whole event without putting in additional Kilojoules. You need to trial different food and fluid options during training to know what works for you. Don’t EVER try something new in the event if you haven’t before tried it in training. If you are unsure about how much and the best options of food and fluid, consider consulting with a qualified Sports Dietitian to help guide you.
• Footcare refers to taking care of your feet so they can cover the distance. Foot pain, including blisters or painful toes, can stop you in your tracks. Some strategies to consider for footcare include: wearing shoes ½ size bigger than normal for the long events; make sure your shoes are suitable for the terrain and length of time running; are you going to wear toe-socks or standard socks and which sock material works best for you; consider taping all your toes (trial in training whether you use rigid brown strapping tape or hypoallergenic more pliable underwrap); & DEFINATLEY use foot lube on all your toes and feet and apply frequently during the event if you are prone to blisters; I also recommend having blister patches in your race pack and using them as soon as a rub spot is felt (and not leaving the rub until it is painful).
4. Have the correct equipment & trial it prior to the event. Wildearth (www.wildearth.com.au) can help you with all these needs and have staff with experience to give you the best advice!
• Travel as light as you can. This means investing in a good, lightweight backpack/hydration system & only carrying the bare essentials to get you to each assisted checkpoint.
• Buy a quality light. This will allow you to travel at night at a much faster pace.
• Consider using walking poles. This will distribute some of the effort to your arms and torso. Make sure you practice using them in training and get guidance on the correct technique for using them effectively.
• Work out which shoes and clothing works for you PRIOR to the event. Trial your exact shoes, socks, tights/shorts, shirt, bra-top, buff/cap in training so you know where to expect chaffe or other problems. If you need advice on the best shoe for your foot type & event demands, consider an appointment with a Podiatrist that understands Sport (www.entirepodiatry.com.au supports Kokoda Challenge).
• Wear chaffe cream, like Skin Slick and take blister patches/tape with you. Check our First Aid Accident & Emergency for Blister Kits and First Aid Packs (www.firstaidae.com.au )
5. Get into the correct headspace and have the right mental approach
• This event will be tough. Be prepared to experience highs and lows. Expect to feel pain like you have never felt before. But expect to just keep going. Endurance events of this magnitude are not about being physically fit enough to cover the full distance as rarely will anyone train over 96km, but these events are about having your Brain prepared to just keep going. Remember, it is supposed to be a challenge.
• Break the event into smaller sections and focus on getting through each section at a time.
• Focus on positives: find positives in your life; happy times to lift you; or your reason for taking-on the challenge and keep coming back to these thoughts when times get tough.
The Kokoda Quote I love: “I hope everybody can wear a sense of pride on their sleeve. It doesn’t matter if you didn’t finish – what matters is you dug in deep and gave it your all.”
I hope this information has helped and I look forwards to seeing you all give your best out on the Kokoda Challenge Gold Coast.
For More Information go to Kokoda Challenge Events
Britt Caling
Gold Coast Physio & Sports Health (www.mygcphysio.com.au)
We are proud to announce Gold Coast Physio & Sports Health is again an official Sponsors of Kokoda Challenge Gold Coast events for 2021.
The Gold Coast Event is the premier 96km challenge held on July 17-18..
This tough course is definitely a bucket list item to tick off, as it is commonly referred to as the toughest team endurance event in Australia: 96km of winding tracks through the Gold Coast hinterland, 5,000m of vertical elevation to climb (and descend!) and 13 checkpoints to get through.
It’s time to prove to yourself that you can go above and beyond what you think your limits are and do something truly extraordinary.
Gold Coast Physio & Sports Health have a team lined-up for the Gold Coast Event, led by our very own running Physio, Kyle Weise, and Dr Henri Coombs, UTA 50km mens winner Tom Brimlow and Jake Davis.
For More information about the event go to Kokoda Challenge Events
For Tips on Surviving Kokoda Challenge Read More
For Taping Techniques Click Here
For anyone interested in doing more trail running to change-up your run training, our Sports & Olymipc Physio will hold the next Run Technique clinic out at nerang forest with a specific focus on fast downhill trail running. The session is based on teaching you ankle taping to provide increased ankle stability when running trails, improving foot and ankle strength and doing some practical run technique drills and tips for fast downhill trail running. Tape will be provided so you can practice taping yourselves and you will be doing a few downhill run reps with feedback given at the time.
Participant numbers are limited to 30 so you will need to book & secure your place by calling one of the clinics on 07 5500 6470. Meet on the grass area at the entrance to Nerang Velodrome Track. There is a $20 Donation tp attend. The Donation is a contribution that participants can choose to pay if they see value in the session. The money goes towards covering our cost of providing tape and fundraising for Down syndrome Qld. Gold Coast Physio & Sports Health also contributes monthly to the Childrens Hospital Found in support of these valued charities.
by EatSmart Dietitians
The research is out: It has been confirmed, with the help of a sports dietitian, your nutritional intake can help accelerate your injury recovery period!
-In the unfortunate event that you are injured or require surgery, there are steps we can take to minimise your return to activity time.
– It is a frustrating time when you are not able to train to your full capacity but optimising your nutrition intake, in particular in the acute inflammatory phase can improve your physical and mental state. Doing something is better than nothing!
Be aware that there are some: LIKELY CHANGES TO THE BODY during injury periods
– An Increase in Resting Metabolic Rate by 15-20%
– A Decrease to Energy Expenditure of training/activity
– An Overall need to maintain Energy Intake
– An Increased turnover of muscle tissue
– A Tissue resistance to the uptake of nutrients for healing due to inflammation
Sample injury nutrition changes include:
◾Keep to regular meal pattern, with a pre-bed option
◾Avoid high saturated fat foods (fatty meats, fried foods). Use healthy fats including fish, avocado and nuts
◾Avoid foods with high sugar content
◾Include protein foods at each meal/snack
◾Plenty of fruits and vegetables
◾Avoid all alcohol
◾Plus develop a personal plan for the use of fish oils and protein powder
THE EXCITING STUFF
A new injury nutrition protocol:
◾1 hour before any rehab or exercise session – consume an Eat Smart Sports Dietitian approved gelatin mixture that has been shown to stimulate collagen formation.
Contact us for more information- If you or you know someone that might benefit from this please contact an Eat Smart Sports Dietitian ASAP to sort out an individualised injury nutrition plan. Amelia Webster is your GCPSH Sports Dieititian available at both Runaway Bay & Burleigh Clinics, ph 07 5500 6470