HENLEY REGATTA 2008 - HANDY HINTS TO HELP GET FIT FOR ROWING AND REDUCE LOW BACK PAIN PROBLEMS

Fantastic!! It's that time of year again, when Henley Royal Regatta gets underway and crews from around the world descend on Henley to compete for a coveted plate or cup.

Every year bar about 2 since I was 16 I have made my annual 'pilgrimage' to Henley, a great opportunity to get dressed up - knees just covered!, gather a picnic and a couple of bottles of pimms and head off to meet my uni friends for an afternoon by the river, the occasional race watching and lots of chat. A day not to be missed.

But for many this week is all about the rowing and winning. Its a day of seeing all the months, sometimes years, of intense training, fitness and skill come together to seek victory. Aspiring Redgraves battling it out to the bitter end before collapsing in a heap of exhaustion.

Now if like me you've always wanted to to have a go at rowing but considered yourself an unlikely candidate......



....trust me, find a rowing club and have a go!

Before I get too carried away encouraging people to start rowing I need to put in the physio advice bit...have a quick read through these handy hints which will hopefully help improve your performance and limit any potential problems. A varied training programme is important.
1. To ensure cardio vascular fitness - try running, rowing, cycling etc
2. For strength and endurance try lifting some weights both fixed and free - make sure all major muscle groups of your legs, bottom, arms, back and shoulders are considered
3 For flexibility make sure you stretch out all the groups of muscles you've worked especially hamstrings and calves, (see lower limb stretches on previous blog.) And finally
4. Make sure your core stability is good - maybe try pilates. (see previous blog for 'core' activation) This is essential to maintain your good posture and keep the boat well balanced

Add all these components to your training programme together with skill and practice and who knows what you might achieve. Henley next year?

And just one final thing before I forget. In my experience of treating rowers the main complaint they come to physio for is low back pain. Watching the rowing stroke in this group of people has shown a reduction in low back curve with the rock over, most likely due to tight hamstrings, which in turn overstrains the low back muscles and other structures of the low back leading to pain. Practising your rock over on the ergo slowly is helpful to minimise this problem.

RUNNING TRAINING TECHNIQUE

With an ever increasing number of people interested and having a go at running, there is a greater need for running analysis, investment in good trainers and making sure that the right muscles groups are long and strong enough for the journey.  All these are factors help to not only improve performance but also to minimise injury and problems such as knee, shin or ankle pain. I have found this clip which gives some useful hints on good running technique together with some exercises and thought you might find it helpful too.  One point to note however is that the technique of forefoot running is associated with a faster running pace and in my experience this is the not the majority of the population who should focus on getting a heel strike when their foot hits the ground.

STRETCHES

CALF STRETCH (GASTROCNEMIUS)

1. Put straight right leg behind you
2. Keep your heel on the ground and knee straight
3. Lean forwards with weight on the front slightly bend left leg
4. Hold for 30 seconds and repeat
5. Swap legs

To increase this stretch try resting the ball of your foot on a step and dropping your heel over the edge of the step.

SECOND CALF STRETCH (SOLEUS) (Good for skiing)

1. Place right leg behind (not at full stretch as in the previous stretch)
2. Bend the knee a small amount until a stretch is felt
4. Hold for 30 seconds and repeat
5. Swap sides

QUADRACEPS STRETCH (FRONT OF THIGH)

1. Standing on left leg
2. Bend right knee as much as you can and hold the right foot
3. The stretch should be felt at the front of your thigh. If you don't feel much of a stretch check that your pelvis is level. (Hint: If you think of your pelvis as a bucket try not to allow the 'front' of the bucket to dip forward, you may find that tightening your core muscles helps to maintain this position)
4. Hold for 30 seconds and repeat
5. Swap sides







ADDUCTOR STRETCH (INNER THIGH)

1. Stand with your legs as far apart as you can
2. Bend your left knee over your toes and lower the right leg to increase the stretch
3. Hold for 30 seconds and repeat
4. Swap sides








HAMSTRING STRETCH (BACK OF THIGH)

1. To ensure you get the most effective stretch try starting with a 'ski sit' or small squat sticking your bottom out as much as possible and don't bend your back
2. Transfer all your weight onto your left leg still keeping the knee bent
3. Next, straighten your right leg out in front then pull your foot upwards
4. Stretch should be felt down the back of your right thigh
5. To increase the stretch either pull your right foot up further and/or stick your bottom out more (Hint: don't bend your back to increase the stretch)
6. Hold for 30 seconds and repeat
7. Swap sides

I prefer this stretch to other hamstring stretches as it reduces strain/pull on the low back.  






PRIFORMIS STRETCH (BOTTOM)

To stretch the right bottom muscle
1. Sit down on the floor with legs out in front
2. Cross your right foot over your straight left leg placing it level with the left knee
4. Rotate your upper body to the left and hook your left elbow around your bend right knee to provide some resistance to the stretch (Note: if you are unable to twist far enough to achieve this try using your left hand and also if you are suffering with back pain, this stretch should be considered with care)
5. Hold for 30 seconds and repeat
6. Swap sides

RAT RACE URBAN ADVENTURE, BRISTOL 2008

This weekend it's Bristol's Rat Race - a fun and challenging event based in and around the centre of Bristol which involves running, cycling, kayaking, abseiling and climbing.

If you're a competitor and you're starting to get concerned as to whether your knee will survive the run, or your shoulder the kayak etc, don't waste any time in getting some free advice from a chartered physiotherapist by calling 07984203698 or emailing enquiries@thephysioplace.com.

Any competitors in need of a physio appointment will also be entitled to a reduction on all assessments and treatments between now and the end of June by way of a 'thank you' for your efforts in raising money for the Penny Brohn Cancer Care Charity. To take advantage of this reduced rate of £25 (usually £34) call 07984203698. For more information about where in Bristol you can find The Physio Place log onto www.thephysioplace.com.

BRISTOL'S BIGGEST BIKE RIDE 22nd JUNE 2008 - HANDY HINTS FOR CYCLIST TO AVOID KNEE & BACK PAIN

Attention all cyclist did you know about this upcoming annual event? Bristol's biggest bike ride If you enjoy cycling what better time to get on your bike - for Charity. The sign up date has not yet passed so book your place now!

For any keen cyclists who would love to get involved but knee or back pain are a problem - some handy hints are here to help.

1. Make sure you stretch your hip flexors, hamstrings, quads and calves before and after you cycle
2. Make sure all your lower limb muscles are working well, if one muscle group is significantly stronger than the other problems may occur. If you have access to a gym try using a leg press with one leg then the other - shallow dips only - and see if there is any difference. The same with the hamstring curl machine - see if both legs can resist the same weight or if it's harder on one leg.
3. Try not to carry anything on your back especially if you have a bike that requires you to lean forward quite a lot. Leaning forward for a prolonged period of time is not great for our backs backs and adding a weight is even worse! Stretching out your upper back regularly is important. Maybe try some rotation exercises - sitting on a hard backed chair and twisting your shoulders round as far as you can then using your arm to pull on the back of the chair to get a bit of an additional stretch - and an extension stretch - try lying with your back over a swiss ball.
4. Make sure, as much as possible, that your knees go over your toes toes when you cycle - often knee pain comes on with poor biomechanics of the knee joint especially when knees come in too close to the frame of the bike.
5. Check your saddle is at the right height - your knee should have a small bend in it when the pedal is down - cycling with the seat too low is a common problem - if you're in any doubt ask someone before you start the race to check your saddle height.

Other problems associated with knee problems include iliotibial band (ITB) tightness - for anyone who has already been told that this is a contributing factor to their knee pain may I suggest rolling on a stability form roller available from the physical company or for the 'Blue Peter' approach - try rolling on a tennis ball?

Good luck to you all.

For further information or if you have any specific questions about knee pain or back pain please email
enquiries@thephysioplace.com or call 07984203698.