Latest Entry

18/10/2010
Massage before the marathon??

Q: Hello, I too am doing the Auckland Half marathon coming up in 2 weeks!!!  I have heard that massage is great before a big event - but someone told me it can be detrimental too?? What is the real story with massage before and after an event?

A: Firstly YES massage is great before an event - BUT there are a couple of rules you need to follow.  Here is the lowdown...

1. Do you get regular massage already? (Weekly or fortnightly leading up to now)

Yes - As you are completely used to massage you will already know what your body can handle.  Book your usual sessions - make the last massage before marathon about 2-3 days before the event.  This allows plenty of time for recovery, the massage will be mostly flushing and relaxing and loosening up your body to prepare.  Book in with your normal therapist - they know your body the best and allow yourself your usual time needed to recover.
This massage will be relatively light - no deep stuff, no treatment, the idea is to loosen and relax your body.  If you go somewhere and find yourself wincing in pain ask your therapist to back off - remember it is your body!

Post Event - DEFINITELY get a post event massage - thats the quick 15-30 mins only on the day - we will be at the finish line and so will the official massage tent, or we are also open in the clinic on Sunday - be sure to book though and no longer than 30mins. Please note this massage should NOT be deep - it is again to flush out waste and help your body heal after a big effort.  If it hurts tell your therapist to back off!

Post post Event... If you had your post event quicky then book another total treat for yourself - you DESERVE it!  Book this one 3-4 days after - you will be less sore and able to enjoy the massage more!
If you don't plan on hanging around post event then book NOW for Monday Nov 1st or Nov 2nd - we are almost fully booked for monday - so get in quick!

NO - I have not had regular massage leading up to the event - is massage a good idea? 
Again YES!  BUT you need to allow your body plenty of time to recover.  Massage can stir things up and sometimes make your body feel a bit sluggish the next day.  It is a perfectly normal part of massage and part of the healing process.  But you dont want to go through that on race day!
For the non massage devotee book your pre-race massage 4-5 days before the event (3 days minimum)
Follow the same rules as above for post event.  This way you will be sure to breeze through your event feeling light footed, supple and energised!

2.  Massage is always a good idea with the right people - if you are not coming to bodyneed then make sure you are going somewhere with qualified, experienced sports practitioners - ask where they studied, when and what kind of clients they have looked after before.  To avoid disappointment book now as most good places will be fully booked as we get closer to the marathon. 

3. Above all do whatever you want to do to reward yourself for an AWESOME achievement - I mean just making it to the start line - so if you are still on track you can safely book those treats in now as no matter what, you have done it!  You made the start - you made it through all those long gruelling weeks of training.  What happens now is up to the gods - at least you are prepared!!  Well done!

11/10/2010

Q: Hi there, I'm currently training for the Auckland half marathon and am a bit concerned about the food I am eating. Can you give me afew pointers??

A: Some people don't like eating before exercise, especially in the morning. It's really important to eat a little something because you have been burning energy whilst asleep and you'd eaten nearly 8 hours ago. Muesli bar or banana something like that is a good starter first thing in the morning

It maybe tempting to skip meals to lose weight but this will trick your body into starvation mode and slow down the digestion process. So avoid this. For best results, eat little often - four to six small meals throughout the day.

Researchers at the University of Georgia studied men and women whose eating patterns fluctuated during the day and found higher levels of body fat compared to those who ate regular small meals.

If it's been a while since your last meal or snack it may affect your blood sugar levels, which drops during the first 15 - 20 minutes of training. So make sure you eat alittle snack before hand - just like in the answer.....muesli bar, banana etc.

Healthy pre-exercise snacks: bananas, toasted English muffin with organic peanut butter or cottage cheese, low fat yoghurt, fruit smoothie, baked potato, hummus and tomato, raw veggies or vegetable juice, one square meal bar, tuna and rice, soft boiled eggs.

It takes 30+ minutes for your muscles to relax after training. At this point it's a good idea to consume some protein - be it a protein bar or shake or tuna, eggs etc. make sure you eat some. (Don't forget to carry out your stretches too before eating)

After two or so hours you should eat a regular meal, including protein, to continue aiding the muscles rebuilding process.

Try not to "treat" yourself to sweets, alcohol or fatty foods after exercising because this will instantly undo all the hard work you've just done.

Water is a treat in many countries right now - let's celebrate that we have this luxury instead.

27/9/2010

Q: I am training to walk the Auckland Half Marathon in October and I am finding that my back gets sore during the walks.  It's mainly my lower back and it usually feels better after I stop walking. As my walks are getting longer now it is getting more uncomfortable - Is there anything I can do about it?

Carl Masters, Ponsonby

A: Everyone thinks that walking is a breeze and we should all be able to walk long distances with no pain or issues.  But walking is also something that requires the correct strength, flexibility and gait too.  So how do you know you are 'doing it correctly'?  Here are a few simple tips to try that should alleviate your back pain and help you walk better.
1. Try not to stride out too far - shorter steps will mean a more stable gait and less impact on your back
2. Think about drawing up your pelvic floor muscles gently as you walk, this will help to create some strength in your lower abdominals - very important to stabilise your lower back.
3. Last weeks 'stretch of the week' is perfect for you - so much so that I will leave it in for this week just for you!  Do this stretch after each walk.
4. At this stage adding a good pilates class once a week would be a great help to balance out all that training and save your back from further trauma.
5. If it gets worse DO NOT leave it - come in to see us as most things like this are very easy to sort out!

20/9/2010

Q: I am training for the Auckland Marathon in October - it's my first.  I'm 41 and really want to knock off the big one before it's too late!  I have a running programme from the internet and am doing a Pilates class once a week as I heard this was ‘good for me'.  The problem is I am starting to get knee pain as my runs get longer and harder.  The pain is on the outside of my kneecap and isn't getting better!  Help, I don't want to stop running....

Matt Johnson, Ponsonby

A: It is not uncommon forrunners to develop knee problems, particularly as they start to push themselves when training for an event.  The good news is that while knee injuries are common, they can usually be corrected with proper management.

Running is a sport that places a lot of stress on the joints - repetitive impact (on generally hard terrain), all adds up after a while. Pain on the outside of the knee is often caused by shortening of the Iliotibial band (ITB).  The ITB is a thick tendinous band that starts on the outside of the pelvis and inserts on to the outside of the knee.  If the ITB becomes tight, it can end up pulling the kneecap out of alignment and irritating the joint.

So what's the solution?  Here is a quick guide to staying on the road and enjoying it!

1.      Footwear- inadequate support for the feet means you will start compensating somewhere higher up the chain.  Make sure that your shoes are fitted by a professional, and that you replace them regularly enough to keep up with your yincreasing mileage.

2.      Pilates- use your Pilates trainer for 1:1 help.  It is quite likely that your issue is a muscle balance or alignment problem.  When running, it is important that load is transferred appropriately through the body.  If one muscle group isn't doing its job properly, other groups have to take up the slack, and that is when problems can arise. Talk to your trainer about your pain and they will be able to create exercises for you and also check that your form is correct.  It is surprising how easily we can cheat with exercise like Pilates, so having a professional assess you properly is worthwhile.

3.      Stretching - a good stretching routine for the back, legs and hips (including the ITB)

is crucial for runners.  If you are not sure which stretches are right for you talk to a Physiotherapist or qualified Personal Trainer who can design a programme specific to your needs.

4.      Massage - one of the most effective ways to help take pressure off the ITB is deep tissue friction massage.  Invest in a good massage and feel the difference in your running.

Congratulations on getting out there and good luck on the big day!

13/9/2010

Q: DearUncle Bob

I like to think of myself as a fairly fit and active guy - but with 2 kids and work I have to admit that I don't get as much time for the gym as I would like.  Some mates and I have recently started playing tennis and although I love it - I am having some trouble with my shoulder.  At first I only noticed it at the end of a game or with serving but now it's getting worse and I am getting pain when I'm sleeping and with little things like putting my seatbelt on.  I don't want to have to stop playing with the guys but I'm worried I am doing permanent damage?

Simon Coles (Grey Lynn)

A: Dear Simon

I definitely understand that you want to keep playing, but it would be a good idea to get your shoulder checked out to clarify exactly what is going on.  There are a number of things that could be causing your shoulder pain - and proper diagnosis is the key to a speedy recovery.

The shoulder is the most mobile joint complex in the body; however we often pay the price for this great flexibility with a lack of stability.  We rely on a group of 4 small muscles known as the "rotator cuff" to hold our shoulder properly in its socket.  If your rotator cuff is not strong enough or put under excessive load (eg a tough tennis match) then problems like muscle strain or inflammation of the tendons can occur.

A strong healthy shoulder needs to be well supported by the surrounding stabilising muscles, particularly those around the shoulder blade.  If the shoulder and shoulder blade aren't working in sync this will add to the excessive load on the rotator cuff and cause further irritation and tissue damage.  This is an issue with many people today as postural problems become more prevalent.  Rounded shoulders and a ‘head forward' posture are a common by-product of increased time in front of computers.  The anterior structures of our shoulder and neck become shorter and tighter, while those around the shoulder blade get longer and weaker.

This is where Physio can help!  A Physiotherapist will:

• Use soft tissue work & stretches to decrease muscle tension and inflammation
• Joint mobilisation to help the shoulder sit correctly in its socket
• Implement a specific and targeted rehabilitation programme to address muscle imbalance and take pressure off the rotator cuff and shoulder joint.

Getting it looked at and treated early on is your best bet to:

a)       prevent further and more serious damage

b)      avoid adopting compensatory patterns and techniques that can lead to other problems down the track.

Don't delay; see the right people now to make sure you can still take on your mates in the future!

Q: Dear Uncle Bob

I am a 40 something mum and am very keen to get out there and get myself fit again after 3 kids.  My problem is that every time I try to run my knees kill me, and lately my hip and back have also started to play up.  Help, I don’t know how I can possibly get fit again if my body just won’t cooperate!

Jan – Herne Bay

A: Dear Jan

You are not alone. Many women find it difficult to get back into fitness after having children. One of the reasons for this is that after childbirth they have lost strength and endurance, particularly in their deep stabilising muscles. These are important to support your joints and spine – especially during impact exercise. Knee and hip pain are common with new runners as often some muscles overwork and tighten while others lengthen and weaken. This puts increased stress on the joints and can mean that they are pulled out of their proper alignment. We often recommend Pilates based rehabilitation to our patients struggling with these sorts of injuries. It is a great way to get your body back on track and find areas of weakness and tightness that need addressing.

You could try this approach to get you running pain free:

1.     Start slowly, begin with walking as this puts less stress on your joints and can still be a really good cardio workout. Push hard – Ponsonby has some great hills so you can gradually increase your distance and difficulty. 

2.     Build up your core, glute (butt muscles) and hip strength to stabilize your back, pelvis and knees. One of the best ways to do this is through clinical Pilates – that’s the kind that is often taught by a Physio.

3.     When you are ready to start running use a gradual ratio of walking and running – e.g. start with 2 minutes running and 2 minutes walking for 20 minutes total.  Build the running component by 1 minute each week.

4.     Address any injury concerns at the first indication. Postponing treatment can make things worse, especially if you continue to train. Seek advice from a physiotherapist who can help you identify the problem and make a plan to correct it.

5. Invest in a good, quality pair of shoes – with the amount of time you’ll be on your feet, it makes sense to have the best support possible!

6.     Last of all have fun with it – being active should be enjoyable. There are many ways to keep fit – if running is not right for you at the moment try cycling, swimming, aqua jogging, Martial arts, team sports or joining your local gym.