Nina Crowhurst Sports Physiotherapy

Physio Play Time on our new Trapeze Reformer! One of the things I love about Pilates is how easily it can be adapted, from beginners and early rehab stages through to high performance athletes in a range of sports. It is always a challenge!

Nina Crowhurst Sports Physio on Instagram: "Tennis is back! Want to improve your performance and stay injury free this summer? Try these exercises ➡️"

CRAMPING IN MARATHON RUNNING
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​This is a super common complaint, which whilst it can be caused by electrolyte depletion or dehydration, frequently is due to total fatigue in the muscle group that is cramping.
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​➡️Is there an underlying weakness in that muscle group?
​➡️Is that muscle group being overloaded by weakness elsewhere?
​➡️Has your training plan been specific enough to simulate speeds/distances you are racing at?
​➡️ Was your race strategy and pace achievable for where you are at currently?
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​A specific training plan for your event which includes gym strength work can help prevent cramping. Including “test” events to get an idea of appropriate race pacing will also allow you to trial your nutrition and hydration strategies for the big day and minimize cramp.

Great news for coffee lovers!
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​A new study confirms that regular caffeine consumption does not decrease the performance enhancing effect of caffeine in exercise.
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​Keep the pre-exercise dose less than 6mg/kg body mass. For calculations, one shot of espresso is ~80mg of caffeine.
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​Enjoy! ☕️
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​Carvalho et al 2022.

Who’s in training for the Perth Marathon? Let us know how it’s going in the comments ⬇️
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​As you head into your last few weeks of peak volume, be sure to get any niggles sorted out to arrive at the start line good to go 🏃
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​Enjoy your long, long runs!!

MAMA RUNNERS 🤰🏼
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​A recent study of Elite to World Class Runners reviewed the impact of pregnancy on training and performance. They found the following:
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​▪️57% conceived with decreased training loads, 25% with an intentional decrease
​▪️Average training pace was significantly lower throughout pregnancy
​▪️The number of races per year remained less 3-5 years post pregnancy (average 4.4 races per year versus 7.2 pre-pregnancy)
​▪️46% had better performance in the 1-2 years post pregnancy
​▪️50% experienced an injury post-partum that delayed their return to running
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​TAKE HOME MESSAGE
​➡️ It is possible to be an even better runner post pregnancy
​➡️ Accept the changes during pregnancy and modify training accordingly
​➡️ Be patient in your return to running to help avoid injury 😀
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​Darroch et al (ahead of print), Medicine & Science in Sports and Exercise.
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📸A perfect example of an amazing Mama Runner,

Congratulations to the Australian Diamonds on another amazing Commonwealth Games 🥇
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​Did you know Netball is played in over 80 countries by ~20 million people? Despite the popularity, footwear choice has long been limited for females and even more so for the increasing number of male athletes.
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​Great to see some new research out by Kirk et al (2022) confirming that current netball shoes are lacking in fit, comfort and functionality. Over 80% of female and nearly 60% of male netballers reported foot related pain or problems. Whilst the causes are multi factorial, appropriate footwear is likely one contributing factor.

🤞this research may result in an increase in shoe choice soon.

After a short break for some rehab and recovery of my own (yes, even Physio’s get injured!) I will be back in the clinic from Monday August 15th. Bookings available online or 📞63119787