NEWSLETTER
Menai District Physiotherapy & Sports Injury Centre
WINTER 2016
ILLAWONG VILLAGE Ph (02)9543 0199
Pre-season fitness training for skiing and snowboarding
By Karyn Whelan, MDP Physiotherapist B.AppSc (Physio) M.AppSc (Physio) (Research) APAM
Winter has arrived, the snow is falling, blanketing our
beautiful Snowy Mountains in white.
There's nothing quite like carving through the snow down a
mountain! But before you hit the slopes, whether on skis or a
board, it's best to ensure your muscles are conditioned for these
strenuous sports. The aim is to improve your flexibility, strength,
endurance and enjoyment. That way, you'll be able to ski and
board better, harder and for longer, and reduce the likelihood of
muscle fatigue, muscle soreness and possibly injuries. Here are
some key training tips for both skiing and boarding.
WARM-UP by jogging on the spot for two minutes.
STRETCHING is important as tight muscles can cramp and tear. Hold
each stretch for 60 seconds with a feeling of moderate stretch, but
never pain. Repeat at least two times.
Triceps
♦
Hamstrings (back of thigh) - With both feet pointing straight
ahead, bend on knee and stretch the other leg straight out in front
with the toes up. Keeping your back straight, lean forward until you
feel a stretch at the back of the thigh on the straight leg. Repeat on
the other leg.
♦
Quadriceps (front of thigh) - Hold onto one foot and bring the
heel backwards towards your buttock. Gently pull the thigh backwards. Don't bend forwards at the hips. Repeat on the other side.
♦
Calves - With both feet pointing straight ahead, step forward
with one leg and bend that knee. Keep the back knee fully straight
with the heel on the ground. Gently lunge forward. Now push forward
over the front bent leg to stretch that lower calf.
Adductors (inner thigh) - Stand with legs apart and feet pointing straight ahead. Lunge to one side by bending that knee but keep
the other knee straight. (This stretch is also a thigh and gluteal
strengthening exercise).
Hamstrings
Adductors
Quadriceps
Calves
♦
Triceps/Shoulder/Trunk - Stand with legs shoulder width apart.
Raise one arm above your head, bend the elbow and touch the top of
your back. Hold the tip of the elbow with the opposite hand and gently pull the elbow backwards. Lean to the opposite side to stretch the
trunk.
♦
Back Extension - With feet shoulder width apart, place your
hands in the hollow of your low back and arch gently backwards. Keep
your knees straight. Do not hold this stretch. Repeat 10 times.
♦
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Thank you!
Thank you to our wonderful customers
who have nominated us for the
Sutherland Shire Local
Business Awards.
We are Finalists!
Winners announced
August 17.
Menai District Physiotherapy & Sports Injury Centre
(02) 9543 0199
www.menaidistrictphysio.com.au
Cont from p1
NEW
referral rewards
program
FREE ½ HOUR MASSAGE
or
$25 DISCOUNT ON YOUR
NEXT PHYSIO TREATMENT
When you refer a new patient to this practice for
physiotherapy treatment.
New massage
therapist
We are pleased to introduce
our newest massage
therapist,
Abby Hasarati.
Abby will be working
afternoons on Tuesdays,
Wednesdays and Saturdays.
Menai District
Business Awards
MUSCLE STRENGTHENING & ENDURANCE EXERCISES
To improve strength most quickly, perform 3 sets of however many repetitions it
takes for you to fatigue.
♦
Wall Sits - With your back against a wall, but feet away from the wall, slide
down the wall into a 1/4 squat. Hold for as long as you can.
♦
Calf Raises - Hold onto a table or chair for balance and stand on one leg.
Raise the heel up and down as many times as it takes to fatigue. Repeat on the
other leg.
♦
Curl-ups with Rotation - Lie on your back with both knees bent up in the air
so that your hips and knees are bent to 90 degrees. Lift your chin onto your chest
and curl up slowly, sliding both hands up to touch the outside of one knee. Keep
your chin on your chest and make sure you un-curl slowly on the way down. Repeat on the other side.
♦
Push-ups - Lie face down with hands under shoulders. Pull your belly button
up towards your spine and push up through your arms to lift your body. For an
easier version, keep your knees on the ground.
CARDIO-VASCULAR FITNESS
♦
Step Ups and Downs - Step up and down onto a step repeatedly. Step
down from a step and then back up repeatedly
♦
Side to Side Jumps - Place a ruler (or similar object) on the floor to make a
line extending forwards. With knees slightly bent, jump sideways back and forth
over the line. An easier version is to hop sideways back and forth.
♦
Cycling and stair climbing - these are great for general fitness and thigh
strengthening.
COOL DOWN
Cool down by jogging on the spot for one minute and repeating one of each of the
stretches.
♦
If you have a history of heart problems, or are over 40 and haven't exercised recently, check with your doctor before starting.
♦
Ideally start training 6 - 8 weeks before hitting the mountains and train at
least 4 times per week.
♦
Consider a pre-season assessment and individualised exercise program prescribed by our MDP physiotherapists.
♦
If you are unfortunately injured, our physiotherapists are here to assist your
recovery.
It’s that time of year again!
Voting closes 8th August.
Please vote for us at Reception or online at:
https://clubcentral.wufoo.
com/forms/s13sk7sf0gt1c1r/
MDP in our community
Karyn recently spent a week in the Lachlan Shire in far
Western NSW to increase physiotherapy services and
health initiatives in these remote, rural communities.
The trip was funded by the Lachlan Shire Council and
the Australian Catholic University (ACU). Karyn took
four ACU physiotherapy students with her.
They visited the Wiradjuri Aboriginal Centre, the high
school and a child care/pre-school centre in Condobolin, travelled out to local
hospitals in Tottenham and Lake Cargelligo, and worked with the local rugby
league club on the early treatment and prevention of injuries.
Karyn found it to be a very worthwhile and challenging week and hopefully the
beginning of an ongoing collaboration to increase the availability of physiotherapy
services to the people of the Lachlan Shire.