Do you suffer from wrist pain or discomfort while doing push ups? I’ve had a rapid increase in the number of patients coming in for treatment regarding wrist pain resulting from circuit type training. That got me thinking about developing a strategy to help prevent wrist pain from occurring because after all the best form of rehabilitation is a good serve of pre-habilitation. So here are my best three tips to help decrease the likelihood of wrist pain plus two actions to take if your starting to develop wrist pain as a result of exercise. Tip 1: Ensure correct technique When we load your wrist/hands into ‘flexion’, think hands in push up position, it essential we share the load throughout the hand rather than loading to one side. I commonly see people loading more to the outside of their hand (little finger side) than compared to the inside. Another technique … Read More
Fundamentals of progressive overload
What is progressive overload? Progressive overload is known as a gradual increase in stress being applied to the body during exercise. This occurs via small increases to one of the following factors; volume (weight/length of training), frequency (how often the training is performed) and intensity (how hard the training is). This put into real person talk is small increases in training allowing your body to adapt to the stress allowing improvements in the particular sport. When to apply? Most people think of progressive overload as a weight training principle however it can and should be applied to all areas of exercise, especially those in which you’re looking to improve on. It should be noted that progressive overload won’t happen in a straight line for example beginners are more likely to see rapid improvements when compared to an advanced counterpart therefore listen to your body when applying it. How much load … Read More
Best 3 exercises to reduce lower back pain
My best 3 exercise to reduce lower back pain and stiffness: Lower back pain is one of the most common complaints I come across among the active population, it often places restrictions on exercise ability and can stop people from living an active lifestyle. So I thought I’d share my best 3 exercises for helping reduce lower back pain an increase mobility. Below you’ll find links to videos of the recommended exercises alongside a brief introduction to each. I hope they can help you overcome your current lower back issue! Exercise 1: Standing Side to side low back mobility: A simple way to reduce pain and stiffness is to maintain movement through your low back. This exercise is especially good for those individuals who find getting up and down off the ground painful. Please see the video below for a demonstration. Video link: https://www.youtube.com/watch?v=cox79M56kI0 Exercise 2: Low back stretches: Increasing … Read More