The Importance of Hydration
Trail Running – take a run on the wild side!
So the question everyone asks is ... how much water should I drink?
There are plenty of rule-of-thumb data tables around and the current research seems to hover around the figure of a minimum of 2 litres per day. However, your hydration needs vary from day to day, season to season, even year to year. There are many factors that can influence your hydration requirements including age, weather, artificial heating and cooling, activity levels, genetics, pregnancy … and plenty more.
Words from an osteo student: How studying Osteopathy has affected my running
The new kid on the block in the running scene is trail running. The Internet is full of images of people running along the tops of mountains with hiking poles and videos of runners throwing themselves down steep inclines seemingly out of control. But you don’t need to live in the Alps to take part in this liberating pastime. Right here in Ballarat you’ll find a thriving culture of trail running and some of the best locations in the country to sample this sport!
Megan’s Guide to Training for Kokoda
As an athlete, the previous 2 years of study has intentionally and also subconsciously affected the way I interpret my body whilst running. I have become more aware of how my body reacts to different sessions, how I interpret pain and even extends to offering my opinion to injury complaints of other members within my squad.
Nutrition for Good Health and Healthy Swimmers
For many, hiking the Kokoda Track is a bucket list item. It is unique in that due to the historic significance, many people who don’t necessarily call themselves “hikers”, will attempt Kokoda. This is different to many other hikes around the world, where generally only those crazy enough to call extreme exercise and carrying a pack a “holiday” are attracted to the destination.
Load Management in Adolescent Rowers
The topic of nutrition is one full of opinion and bias. Whilst there is a large body of research, some of this loaded with bias as well. I have been very interested in food for a long time! More recently I have been reading books, research, opinion pieces, and listening to friends and colleagues and “world leaders” in the field.
The Teenage Rower – Injury Prevention Tips for Coaches
Coaches: Have you ever planned a great session, only to realise that your crew is having a flat day, and completely adapt what you had planned? This is the sign of a coach who is tuned in to their athletes. Load management is how we describe the balance between training enough to be fast/strong/technically competent, vs overtraining and injury. This line can be a thin one that requires a coach to be finely tuned to their athletes.
How much sport is too much for my kids?
There are many different formulas that we can use when it comes to training load and injury prevention. Commonly it has been advised to never increase your training load by more than 10% each week, and for any decrease in load to be followed be a gradual period of rebuilding. Monitoring training load and improving technique are the two single things that will help reduce injuries.
Osteopathy and Rowing
Physical activity for children and teenagers is extremely important for health and fitness. It helps build self-esteem, is social, teaches co-operation, is critical in the development of the child into and adult and it’s fun. Exercise and physical activity also reduces the incidence of many chronic diseases later in life.
Running Biomechanics 101
It is that time of year again where we see an influx of rowers visiting our clinic. Some have trained extremely hard over the summer break, others have enjoyed a more relaxing holiday – either way, for all those on rowing camp this week, it will be tough on the water, and the blisters will be bad.
Improve your golf game with osteopathy… seriously!
Some wise words here from our osteopath Matthew Mihaljevic. Matt is completing a Masters in Strength and Conditioning at Edith Cowan University. He was recently chatting to me about his current unit where they look closely at running and our chat resulted in this little piece for you. Enjoy and I hope you find it helpful. Matt will be incorporating this current evidence informed approach into his treatment and management of his patients.
Osteo for swimmers
Earlier in the year, our osteopath Daniel Wood became a Titleist Performance Institute (TPI) certified expert. A keen golfer himself, he decided to gain more expertise about a sport he loves. Over the course of the year, he will regularly blog about different biomechanical aspects of your golf swing.
In my observations over the past few months when on the pool deck, there is a mix of swimmers' abilities and goals: national time swimmers who are training 6-10 sessions a week, right through to those swimming for fitness only and those who are just beginning to swim competition and beginning to push themselves like never before. The passion and commitment of the swimmers and coaching staff is superb and we are really thrilled to have commenced this relationship.