Are you considering Surgery on Disc Herniation and Bulging discs

MYTH is that herniated discs or other degenerative changes revealed by MRI are major causes of back pain. Many people who learn of these structural changes will assume it is the cause of their pain and start to consider surgery as a solution. However, numerous studies show that many types of structural abnormalities are poor predictors of pain.

In one famous study, MRIs were performed on subjects who did not have back pain.The relation between abnormalities in the lumbar spine and low back pain is controversial. They examined the prevalence of abnormal findings on magnetic resonance imaging (MRI) scans of the lumbar spine in people without back pain. Fifty two percent of the subjects had at least one bulging disc or other MRI abnormality for which surgery is sometimes recommended. Given these findings, the authors stated that: “the discovery by MRI of bulges or protrusions in people with low back pain may frequently be coincidental.” In a similar study, MRIs on individuals who had never suffered from low back pain revealed that one third had a substantial spinal abnormality and 20% under the age of 60 had a herniated disc.

In a study  Seventy percent of healthy professional and collegiate hockey players had abnormal hip and pelvis MRIs (magnetic resonance imaging), even though they had no symptoms of injury, according to a study presented March 13 “this study shows the limitations of depending too heavily on an MRI. A surgeon may see something in the image, but it isn’t causing a problem.”

In this study, researchers examined forty four volunteers, age 20-68, with no history or symptoms of knee pain. Sixty percent showed abnormalities in at least three of the four regions of the knee, causing the authors to conclude that “meniscal degeneration or tears…are highly prevalent in  non symptomatic individuals.”results suggest that osteophytes may be more prevalent in this population than radiographic data suggests due to the limitations of two-dimensional imaging. Meniscal degeneration or tears, a risk factor for knee osteoarthritis, are highly prevalent in non symptomatic individuals with the medial anterior and posterior horns of the meniscus being the most commonly affected regions.

Studies of active baseball pitchers or overhead athletes consistently demonstrate very large percentages (over seventy percent) of torn labrums and rotator cuffs with no pain.

These are all issues for which surgery is sometimes recommended.

This is not to say that herniated discs, torn labrums or other structural abnormalities cannot cause pain. Of course they can, and you would rather have less damage than more. But if a large percentage of pain free people have bulging discs, then how likely is it that a bulging disc is the cause of your back pain? If you look close enough at almost any joint in the body, you will find something wrong with it. Don’t assume that whatever shows up on the MRI is the source of your pain. Pain is multifaceted and complex.

 

Chronic Pain what is the best treatment? The kinda pain that wont go away.

First things first

Firstly you should see a Doctor to rule out any red flags like fractures or tumors, etc, then come in an see us at Myotherapy and Massage.   We can see if it is an acute fresh injury or  re-injury or bordering on chronic.  Treatment I use are a combination a combination of all below, which is suited to your individual needs.  Come in and tell me your story, I’ll really listen to you and together we will workout a plan of action for you based on your specific wants.

Cognitive Behavoral Therapy

The most significant treatment for chronic low back pain is ‘Cognitive Behavioral Therapy’, believe it or not. A lot of our beliefs about pain and what we have been told in the past can actually limit us.  Words like misaligned, your back being out, I have knots in my muscles that need removing, don’t bend or twist, watch your posture, hollow in your belly, you have no stability in your muscles can really change the way we move and experience life.

Here is what current evidence based science says:

In this recent study, Efficacy of cognitive functional therapy in patients with non-specific chronic low back pain: A randomized controlled trial K. Vibe, et el 2013.  they were trying to see how ones beliefs on their condition impacted on their pain levels.

Non-specific chronic low back pain disorders have been proven resistant to change, and there is still a lack of clear evidence for one specific treatment intervention being superior to another.  This randomized controlled trial aimed to investigate the efficacy of a behavioral approach to management,  cognitive functional therapy, compared with traditional manual therapy and exercise. Aged between 18 and 65 years, diagnosed with non-specific chronic low back pain for >3 months, localized pain from T12 to gluteal folds, provoked with postures, movement and activities A total of 121 patients were randomized to either classification-based cognitive functional therapy group or manual therapy and exercise group.  Results: The classification-based cognitive functional therapy group displayed significantly superior outcomes to the manual therapy and exercise group, both statistically and clinically.  For pain intensity, the classification-based cognitive functional therapy improved by 3.2 points, and the manual therapy and exercise group by 1.5 points. Conclusions: The classification-based cognitive functional therapy produced superior outcomes for non-specific chronic low back pain compared with traditional manual therapy and exercise. So this would be the first point of call.

I also dug up a recent review which is top grade evidence based study, that says the same: These kind of studies research, pick out the best evidence with no bias and measure the data. The conclusion was Intensive, daily biopsychosocial rehabilitation with a functional restoration approach improves pain and function in chronic low back pain.

Another high grade recent meta-analysis study,  “Meta-Analysis of Psychological Interventions for Chronic Low Back Pain”, concluded:  Positive effects of psychological interventions, contrasted with various control groups, were noted for pain intensity, pain-related interference, health-related quality of life, and depression. Cognitive– behavioral and self regulatory treatments were specifically found to be efficacious (effective). Multidisciplinary approaches that included a psychological component, when compared with active control conditions, were also noted to have positive short-term effects on pain interference and positive long-term effects on return to work. The results demonstrated positive effects of psychological interventions for CLBP. The rigor of the methods used, as well as the results that reflect mild to moderate heterogeneity and minimal publication bias, suggest confidence in the conclusions of this review.

General Exercise

According to the literature out there at present, general exercises seem to be an effective treatment for non-specific Low Back Pain in therapy.  The benefits include: pain reduction, improved working ability, increased function, reduced depression and reduced fear of pain. However, the results are comparable to those with specific exercise, especially in the longer term. The short term benefits for specific training methods are potentially even more effective in reducing pain.according to a study”The Effect of Graded Activity on Patients with Subacute Low Back Pain: A Randomized Prospective Clinical Study with an Operant-Conditioning Behavioral Approach”in 1992, graded activity program made the patients occupationally functional again, as measured by return to work and significantly reduced long-term sick leave. So graded movement is key, find ways to keep moving, what do you enjoy doing? Swimming, getting on a bike, dancing etc. This would be the next point of call.

Manual therapy

Consider the addition of non pharmacologic therapy with proven benefits—for acute low back pain, spinal manipulation; for chronic or sub-acute low back pain, intensive interdisciplinary rehabilitation, acupuncture or dry needling, remedial massage therapy,  yoga ,or progressive relaxation.

Manual therapy for low back pain, has been studied extensively. The analysis of valid trials provided clear evidence that manual therapy, particularly manipulation, can be an effective modality when used to treat patients who have low back pain. A preliminary “profile” of the patient with low back pain who would likely benefit from manual therapy included acute symptom onset with less than a 1-month duration of symptoms, central or para vertebral pain distribution, no previous exposure to spinal manipulation. Suggestions for future manual therapy research are discussed. Efficacy of manual therapy.Di Fabio RP1.

Massage is effective in adults for chronic low back pain and chronic neck pain. It can tone down the pain signals and help with mechanical issues.

 

Back Pain and Core Stability

Core Stability arrived in the latter part of the 1990s and was largely derived from studies that demonstrated a change in the onset of timing in back injury and chronic lower back pain. (Hodgers and Richardson 1996,1998.)

Eyal Leadermann a leading researcher wrote a paper called ‘The Myth of Core Stability’, in 2008, which caused a real stir in the health professionals and fitness community these points were the conclusion of his paper.

  1. Weak trunk muscles, weak abdominals and imbalances between trunk muscles groups are not a pathology just a normal variation.
  2.   The division of the trunk into core and global muscle system is a reductionist fantasy, which serves only to promote Core Stability(CS).
  3.   Weak or dysfunctional abdominal muscles will not lead to back pain.
  4.   Tensing the trunk muscles is unlikely to provide any protection against back pain or reduce the recurrence of back pain.
  5.   Core stability exercises are no more effective than, and will not prevent injury more than, any other forms of exercise or physical therapy.
  6.   Core stability exercises are no better than other forms of exercise in reducing chronic lower back pain. Any therapeutic influence is related to the exercise effects rather than stability issues.
  7.   There may be potential danger of damaging the spine with continuous tensing of the trunk muscles during daily and sports activities.
  8.   Patients who have been trained to use complex abdominal hollowing and bracing manoeuvres should be discouraged from using them.

 

Why has Core Stability not performed better than any other exercise? In part, due to all the issues that have been discussed above. More importantly, in the last decade our understanding of the nature of back pain has dramatically changed. Psychological and social factors have become important risk and prognostic factors for recurrent back pain and the transition of acute to chronic pain states. Genetic factors and behavioural ‘‘use of body’’ are also known to be contributing factors.

The idea that good core strength is essential for a healthy back is an ubiquitous idea. What is the evidence that poor core strength causes pain or that core strength exercises reduce back pain?

“The thrust of these studies is clear – although core exercise can improve low back outcomes, it works no better than general exercise.

Before reviewing the studies, it is first interesting to note that most of life requires only minimal activation of the core musculature. During walking, the rectus abdominis has an average activity of two percent of maximal voluntary contraction, and the external oblique operates at five percent. During standing, trunk flexors and extensors are estimated to fire at less than one percent. Add more than fifty pounds to the torso and they fire at three percent. During bending and lifting muscular activation is similarly low. Given that daily life seems to require so little core strength, perhaps it is not surprising that research interventions to increase core strength have little effect on pain.

Here’s another quick reality check before moving on to some research: ever noticed a heavily muscled person with massive core strength who has lots of back pain? Or a skinny weak person with none?

Now let’s look at some research. One study showed that core strengthening exercises for pain free persons identified as having a weak core do not reduce the future likelihood of back pain. Numerous studies have been performed to test whether core strength exercises reduce back pain. The thrust of these studies is clear – although core exercise can improve low back outcomes, it is no better than general exercise. The obvious conclusion is that if core strengthening has benefit, it works because of the generally beneficial effects of exercise (or as a placebo), not because lack of core strength or poor firing patterns are a major cause of of back pain. In other words, despite what we are told over and over, the current evidence states that there is nothing magic about core strength as means to prevent or reduce back pain.

Localised, structural factors such as trunk/spinal asymmetries, have been reduced in their importance as contributing factors to back pain. This shift in understanding Lower Back Pain would include stability issues which are an extension of a physical mechanical model.

It is difficult to imagine how improving biomechanical factors such as spinal stabilisation can play a role in reducing back pain when there are such evident biopsychosocial factors associated with Lower Back Pain conditions. Even in the behavioural/mechanical spheres of spinal pain it is difficult to imagine how Core Stability can act as prevention or cure.

Back Pain and Posture

If you ask most people how to prevent back pain they will say: ‘Sit up straight and mind my back,’ because our parents have instilled this in us,” says Kieran O’ Sullivan, senior lecturer at the University of Limerick and lead physiotherapist at the sports spine centre in Aspetar hospital, Qatar. We are, says O’Sullivan, almost paranoid about posture. Yet the evidence linking posture and backache is surprisingly insubstantial.

Posture is defined by the world-renowned Cleveland Clinic as the position in which you hold your body upright against gravity while standing still or lying down. The word comes from the Latin ponere, which means to put or place.

In one study, researchers looked at the posture of teenagers and then tracked who developed back pain in adulthood. Teenagers with postural asymmetry, thoracic kyphosis (chest slumping) and lumbar lordosis (overly arched low lack) were no more likely to develop back pain than others with “better” posture.

Another study looked at increases in low back curve and pelvic angle due to pregnancy. The women with more postural distortion were no more likely to have back pain during the pregnancy. A systematic review of more than fifty four studies found no good evidence of a correlation between posture and pain. Leg length inequality seems to have no effect on back pain unless it is more than 20 mm (the average leg length difference is 5.2 mm). Hamstring and psoas tightness do not predict back pain.

Differences in postural control and gait have been identified between people with and without chronic low back pain (CLBP), this recent study suggests that people with mild to moderate CLBP present with similar standing postural control, and parameters of gait to a person with no symptoms. Treatments directed at influencing postural stability (eg, standing on a wobble board) or specific parameters of gait may be an unnecessary addition to a treatment programme. http://bmjopensem.bmj.com/content/4/1/e000286

In another study differences compared between postures for the back pain group and observations were contrasted with the changes previously reported for pain-free group. For comparison between groups normalised and non-normalised electromyography amplitudes attached to the muscles in the back were compared. Results said Individuals with a history of back pain demonstrated greater activity of the longissimus thoracis muscle in the long lordosis compared with the flat posture, but pain-free participants did not. Pain-free participants modulated lumbar multifidus activity with changes in lumbar curve, but people with a history of pain in prolonged sitting did not change multifidus activity between the long and short lordotic postures. https://www.sciencedirect.com/science/article/pii/S026800331830010X

So what does that mean?

Although some studies have found a correlation between back pain and posture, it is important to remember that correlation does not equal causation. It may be pain is causing the bad posture and not the other way around. This is a very likely possibility. People will spontaneously adopt different postural strategies when injected with a painful solution.

Based on the above, there is little evidence to support the idea that we can explain pain in reference to posture or that we can cure pain by trying to change posture.

O’Sullivan says that rather than focus on the right posture, the ability to vary it and shift easily may be more important:

“This brings us to the question why would anyone choose to correct their posture,” says Dr Eyal Lederman, an osteopath and honorary senior lecturer at University College London’s Institute of Orthopaedics and Musculoskeletal Science. “To date, all the research has shown that there is no relationship between any postural factors, including the shape and curves of the back, asymmetries and even the way we use our spine, to that of developing back pain. There is no relationship between sitting and developing back pain. Yes, if you already have back pain, you might feel it more when sitting; but it is not the cause of the back pain.” Lederman argues that we have evolved to be able to bend and lift: “These natural activities are safe and beneficial to our spinal health; we must stop being afraid of them.”

O’Sullivan’s advice is equally direct. “If you don’t have back pain, then do not give your posture one second’s thought – think about being healthy. Sleep deprivation and stress are more important than the lifting you do. Stress has a strong inflammatory role; it can make muscles tense. Most people don’t get that their back can become sore if they are sleep deprived.”

“Kids who get back pain do not have heavier bags, but research does show that if a child or their mother thinks their backpack is too heavy, then they will get back pain,” says O’Sullivan.

“Carrying something too heavy is not a risk – we keep reinforcing the idea that the back is very sensitive, but that is inaccurate. Kids are inactive and getting more overweight. Carrying a backpack is a way of getting physical activity.”

However, it is true that once you have back pain, then your posture may indeed affect it. Sitting for a long time is best avoided.

From an article in the Guardian Newspaper By Louisa Dillnier  M

https://www.theguardian.com/lifeandstyle/2018/mar/05/are-you-sitting-comfortably-the-myth-of-good-posturear 2018

http://www.cpdo.net/Lederman_The_fall_of_the_postural-structural-biomechanical_model.pdf

 

OWN the movement before you exercise

 

Are you strengthening and reinforcing your dysfunctional self ?

Own the movement before you exercise
Partial patterns of movement, total muscle isolation result in muscle growth but also movement pattern atrophy.

Modern equipment technology actually strengthens limitations and reinforces poor movement. Weights are not the problem, programming is just not complete. Training partial patterns reinforce partial patterns, weights reinforce everything that is put under them.

The gym equipment industry offers us another solution, if a person couldn’t squat but still wanted to train leg muscle development they were there to help with the Leg press, leg extension, and leg curl machine. With these machines we can work the leg musculature without ever performing the functional patterns these muscles support. This is a big problem because the prime movers still get exercised while the stabilisers lag behind. The stabilisers don’t have to work in a natural manner in a partial pattern, during isolation exercises and on most weight machines. We dont want to then go train the stabilisers, we just need to train normal movement patterns for the average person.

What is the Functional Movement Screen (FMS)?
The Functional Movement Screen is a product of an exercise philosophy known as the Functional Movement Systems. This system is based on sound science, years of innovation, and current research. In its simplest form, the FMS is a ranking and grading assessment system without judgment, which readily identifies functional limitations and asymmetries that may hinder functional training and physical conditioning. Furthermore, it can help identify compensatory movement patterns that are indicative of increased risk of injury.
The FMS generates the Functional Movement Screen Score, which is then used to target problems and track progress. The scoring system is directly linked to a database of corrective exercises most beneficial to the individual to help restore mechanically sound movement patterns. It is a logical path to exercise choices and program design, which is communicable between the client, exercise professional and physician. The FMS looks objectively at quality of movement, and it is extremely reliable and reproducible.

The Test and Scoring Heirarchy
The FMS test itself is a seven movement screen accompanied by three clearing tests that requires a balance of mobility and stability. These are the: Deep Squat Movement Pattern; Hurdle Step Movement Pattern; Inline Lunge Movement Pattern; Shoulder Mobility Movement Pattern; Active Straight – Leg Raise Movement Pattern; Trunk Stability Push – Up Movement Pattern; Rotary Stability Movement Pattern. These movement patterns provide observable performance of basic loco motor, manipulative and stabilising movements by placing the individual in positions where weaknesses, imbalances, asymmetries and limitations become noticeable when appropriate mobility and motor control is not used.

There are three basic outcomes here, which are:
1. You will have an acceptable screen by which it is safe to proceed with full activities.
2. You may have a screen that is unacceptable, but you simply may require a corrective exercise strategy before advancing exercise and performance goals.
3. You may exhibit pain with movement, either in the screen or in one of the clearing tests, which will require referral to an appropriate health care provider like us here at Myotherapy and Massage.

The FMS is designed for all healthy, active and inactive people, and it is used for those who do not present with pain or injury.

SFMA testing and treatment is the equilivent for people with pain and injury

Both Available  At Myotherapy and Massage

7027 Southport Nerang Rd Nerang

 

For further reading:
Cook, G. 2003. Athletic Body in Balance. United States of America: Human Kinetics.
Cook, G., Burton, L., Kiesel, K., Rose, G., Bryant, M. F. 2010. Movement. CA, United States of America: On Target Publications.
Iardella, S. Exposing the Importance of the Functional Movement Screen (FMS)

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Are you ready to return to sport?

It’s that time of year again, sit ups for Soccor, NRL and AFL footy, netball the list goes on. Perhaps you are nursing an injury that won’t go away?
Sports Injuries are a common occurrence for those who exercise. The amount of time away from exercise varies according to the type of
injury, severity of injury, body part involved and other situational factors. You may experience pain, swelling, stiffness, weakness
or decreased range of motion.
In this article read the guidelines on when to return to fitness after an injury?
Attempting to return to an activity before proper healing of the injury puts you at
risk to re-injure yourself.

So how do we start ?

You should have pain-free full range of motion. The injured body part should have
full movement and flexibility with little or no discomfort. A common mistake people often
make is, once the pain has gone I’m healed, but what they fail to understand is they still
need to go through a few more steps. See your Myotherapist.  If you have not rehabilitated the injury properly, compensations could still be hanging around
also. These factors can leave you with over 50 % greater risk of re injury.

Before you can return to strength: for starters the injured body part(s) should have asymmetry and be approximately equal (90- 95
percent) to the opposite side before returning to full activity.

Guidelines for returning to sport

• Minimal pain or swelling: Some mild discomfort, stiffness and/or swelling during or after exercise is to be expected during the initial return to activity. Ice can be used to alleviate these symptoms.

• Functional retraining: (For surfing see my other article – Have you hung up your wetsuit?) You should be able to effectively perform the specific motions and actions required for your sport before returning to activity. For example, retraining a lower-extremity injury in basketball should involve the ability to run, stop, change directions and jump.

• Progressive return to activity:

Consider starting at 50 percent of normal activity and progress as tolerable. An informal guideline you can use is to progress activity 10-15 percent per week if the previous level of activity does not result in increased symptoms during exercise or the day after exercise.

• Continue general conditioning with cross-training: Doing an alternative exercise allows maintenance of general cardiovascular fitness while not interfering with the healing of an injury. For example, ankle and knee injuries may do well with bicycling or swimming.

• Mental confidence in ability to do exercise: You must feel that you and your injury are ready to perform at the level required for your particular activity.

 

. https://www.acsm.org/docs/brochures/return-to-play—-a-coach’s-guide.pdf

Have you hung up your wetsuit?

A recent sports report found that surfing was continuing to strengthen its development and seemed to be popular amongst both males and females, all age groups, and across different geographical locations. The report also found that , over two million people had actively participated in the sport on Australian coastlines alone.  First generation of surfers are stepping into middle and older ages now and despite the large number of participants worldwide, only a few scientific studies have focused on surfing. No information is available on the impact of long-term participation in surfing on fitness, health and wellbeing of older surfers.

Surfing has several key physiological aspects. Paddling out in the surf, for instance, requires aerobic power, anaerobic power, intermittent endurance and strength and power of the upper body.

Riding the waves requires balance, force development, flexibility, reaction time and coordination of the lower body,especially when a shark is near. It is therefore thought  that older surfers who surf regularly exhibit neuromuscular traits that differ from aged-matched non-exercising population groups or those who participate in other types of physical activity.

In a recent study, a group of age-matched and physically active men (n = 11) were recruited as the control group. The variables measured included maximal isometric voluntary contraction force, rate of force, steadiness in muscle force in knee extensors and flexors, and ankle dorsi- and plantarflexors, joint position sense, and body sway in standing position under four different conditions: eyes open or closed and on a hard or soft surface. The results indicated that older surfers had significantly lower muscle force fluctuations than the control subjects in the steadiness tests. The surfers also showed less postural sway in the standing position with eyes closed and on soft surface. This suggests that long-term recreational surfing may cause specific adaptations that benefit participants by maintaining or improving their neuromuscular function, which would ultimately lead to improved quality of life.Yay 

Previous reports have repeatedly indicated that regular participation in physical exercise can slow down or even reverse the age related decline in muscular strength and power . A possible explanation of our findings might be that the regular exercise (walking, cycling, swimming, 2–3 times per week) taken  benefited these individuals, in a similar way as the surfing did for the surfers. Surfing does not require repeated exertion of maximal force by the lower limbs, but rapid responses to wave changes. Another study found that only approximately 5% of an entire surfing session was spent on wave riding. So, if each of the older surfers surfed an average of 7.5 ± 2.8 hours per week, one could predict that only around 15–30 minutes were spent riding waves each week.

So it may be that during a recreational surfing session, only limited occasions arise to exert high intensity contractions and utilize explosive muscle force (during the take off) in the lower limbs. Surfing would require a high level of upper body muscle strength and endurance in paddling out for the surf. Surfing requires rapid adjustment of muscular force in response to wave changes. Therefore, it was hypothesized that surfers would exhibit a better ability in control of muscle force as an adaptation in the neuromuscular system. Muscle steadiness has been used as an indicator of the ability to control muscles . Assessment of muscle steadiness is normally done when participants hold a certain sub maximal level of force against a given target level, in either static or dynamic contractions. Some previous studies have demonstrated that resistance training may improve steadiness in dynamic contractions but not in isometric contractions.

The results support the hypothesis that long-term participation in surfing would improve the ability to control force, and the difference between the SURF and CONT groups were seen in isometric contractions. It was interesting to see that greater differences between the two groups were found at the higher force level (25% of MVC). Whether or not this was related to specific adaptations to the force level that was normally used in surfing requires further study. It has been speculated that at least four factors in motor control would affect muscle steadiness. These include the average force produced by motor units, the pattern of coactivation by the agonist and antagonist muscle, the amount of motor unit synchronization  and the motor unit discharge rate variability.

Even though many studies have shown that taking part in regular physical exercise may slow down or even reverse the age-related decline in neuromuscular function, only a few have investigated the effects of exercise on proprioception in older people, particularly the effects of different types of exercise interventions. One study found that long-term participation in Tai Chi not only resulted in better ankle and knee joint proprioception than in sedentary controls, but also better ankle joint proprioception than regular swimmers and runners. The results of the present investigation further support these findings. When riding waves, one is shuffling up or down along the surfboard, or even side to side (mediolateral) with knee and ankle joint angles being continually adjusted to maintain balance, especially when riding a long board. When executed correctly, the movements of surfboard riding ought to be fluent and precise for the exactness of joint angle, and body position are of utmost importance when performing maneuvers with maximal power and precision. As with Tai Chi, surfing requires an acute awareness of body position and movement . It was therefore logical to expect that the practice of surfing would have benefits to proprioception. In this study, all the members of the CONT group took part in regular physical activity, including cycling, walking or swimming. However, surfing appears to cause unique adaptations that result in better performance in some of the postural control tests, particularly when eyes were closed and standing on a soft surface .The results also indicated that the older surfers were able to correct their postural sway more rapidly whilst standing on a soft surface with their eyes open and closed . Under these conditions, the demand for proprioceptive feedback of the ankle joint increased significantly. The differences between the two groups indicated that the surfers were faster at reacting to postural sway when sensory feedback was compromised. Finally, it was found that both the older surfers and the age-matched controls had a mean body mass index of over 25. Previous studies have looked at the physiological parameters and somatotype of international surfboard riders. These studies reported that elite surfers (both male and female) carried significantly less fat and more muscle mass than the average college male and female. However, male surfers exhibited more body fat than top athletes in most other individual sports as did female surfers. It has been suggested that extreme leanness offers no particular advantage from a performance perspective as the surfers’ body weight buoyed while paddling the board, yet excessive body fat may inhibit riding balance and agility.

I am here to help and encourage you to revisit the idea of getting back into the water. . My mission is to provide myotherapy wellness services, so people can enjoy the ocean, lead happier and healthier lives. So if you have hung up your wetsuit and thought you were done, please reconsider the benefits of keeping involved with the sport.

1.(Mendez-Villanueva & Bishop 2005)
2.(The Sweeney Sports Report for the year 2004/2005 )
3.EFFECTS OF LONG-TERM RECREATIONAL SURFING ON CONTROL OF FORCE AND POSTURE IN OLDER SURFERS: A PRELIMINARY INVESTIGATION Martin Frank, Shi Zhou, Pedro Bezerra, Zachary Crowley School of Health and Human Sciences, Southern Cross University, New South Wales, AUSTRALIA
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5 tips to staying motivated in exercise


 

STAYING ACTIVE PAYS OFF!

5 Tips to staying interested

Bring a Buddy

Studies show that when you work out with a fitness partner, you are more motivated to your workout routine. With 8 out of 10 people wanting to exercise you shouldnt have a problem finding someone. Pick them up or visa versa, It’s commitment to your buddy that drives you out of bed on those cold mornings.

Just move every day

Exercise does not have to be formal. Run up and down your stairs 10 times a day. Take your dog outside for a jog, or even a quick jaunt, around the neighborhood. Anything that makes your heart beat faster and your body use oxygen more rapidly is a form of cardiovascular exercise.

Those who are physically active tend to live longer, healthier lives. Research shows that moderate physical activity – such as 30 minutes a day of brisk walking – significantly contributes to longevity.

Regular physical activity will provide more health benefits than sporadic, high intensity workouts, so choose exercises you are likely to enjoy and that you can incorporate into your schedule.

(ACSM’s physical activity recommendations for healthy adults, recommend at least 30 minutes of moderate-intensity physical activity (working hard enough to break a sweat, but still able to carry on a conversation) five days per week,or 20 minutes of more vigorous activity three days per week and strength training at least 2 days per week using body weight and progressive  resistance to force like weights for eg.)
Regular exercise can help lower blood pressure, control blood sugar, improve cholesterol levels and build stronger, denser bones., reduces the risk of various cancers, and even enhances your mood.

Have Fun!

You are not alone! There are millions of others who want to exercise on a regular basis, but find it difficult to stay motivated or interested.

The first step to any kind of exercise is your mental state. It is important to remember that you exercise, not to torture yourself, but to make yourself feel good.

Do it for the right reasons

Studies show that people who are “externally motivated” — that is, they hit the gym just to look good at your class reunion — don’t stick with it. Those who are “internally motivated” — meaning they exercise because they love it — are the ones who stay in it for the long run.

Don’t be your own drill sergeant.

Half of all people who start a new exercise program ditch it within the first year. It often happens because they can’t keep up the boot-camp pace they’ve forced on themselves. It’s better to work within your limits, and gradually get stronger.

Users should discontinue participation in any exercise activity that causes pain or discomfort. In such event, medical consultation should be immediately obtained. Come see me at Myotherapy and Massage for all your muscle injury or pain needs.

Information on Functional Movement Screen


Click on trifold brochure link below

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Explain Pain


Just click on this RED PDF link below to read the book

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