Serves 4. Prep 5 minutes, Cook 15 minutes.
WHAT YOU NEED;
• 2 tsp. coconut oil
• 3 1⁄4 cups (400g) leek, chopped
• 4 cups (1L) water
• 2 vegetable stock cubes
• 3 cups (450g) garden peas
• 1⁄2 cup (15g) fresh basil, chopped
• 1 1⁄4 cup (150g) feta, crumbled
WHAT YOU NEED TO DO;
Heat the oil in a large saucepan and cook the leek for 2 minutes.
Add the water and the stock cubes. Bring to the boil and cook for a
further 5 minutes.
Add in the garden peas and cook for another 2 minutes. Put three-
quarters of the basil into the soup, turn off the heat and puree
with a hand blender until smooth.
Divide the soup over 4 bowls and sprinkle with the crumbled
cheese and the rest of the basil to serve. Season with freshly
ground pepper.
By Chris Smith
Greater Trochanteric Pain Syndrome (GTPS) is a condition characterised by pain and tenderness on the outer aspect of the hip, specifically around the bony prominence called the greater trochanter. It can significantly impact an individual's daily activities and quality of life. In this blog, we will explore the symptoms of GTPS, discuss the associated risk factors, and discuss how physiotherapy can help.
Symptoms
The primary symptom of GTPS is pain on the outside of the hip. However, the pain may also radiate down the lateral thigh, mimicking other conditions such as sciatica. Individuals with GTPS often experience pain during activities that load the gluteal muscles like walking, running, or climbing stairs. Prolonged sitting or lying on the affected side can also exacerbate the pain, in addition to sitting cross legged.
Risk factors
Several factors can increase the risk of developing this condition. GTPS is more prevalent in women, particularly during and after menopause, likely due to changes in tendon properties related to oestrogen changes. Middle-aged individuals are more prone to developing this condition. Obesity has also been shown to increase the likelihood of developing GTPS. A dramatic increase or change in load placed on the gluteal tendons (for example starting to run after never doing so before) may also lead to GTPS as the gluteal tendons are placed under increased load and cannot cope.
Management
Research has demonstrated that physiotherapy is the gold standard treatment for this condition (Mellor et al., 2018). Physiotherapists will provide education regarding rest and activity modification. Reducing or modifying activities that aggravate the pain is crucial in the early stages of GTPS. Patients should generally avoid positions which directly compress or stretch the gluteal tendons. This will include activities such as sitting cross-legged, standing with your hips off centre, sitting in low chairs and laying directly on the side of pain.
Physiotherapy will also implement a graded strengthening program to place increased load on the gluteal tendons over 12 weeks. This seminal study from 2018 has shown 12 weeks of gluteal strengthening improves pain and disability scores significantly (Mellor et al., 2019).
In addition to physiotherapy, medication may be useful in reducing pain. This could include Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen or naproxen, however this should be discussed with your GP prior to taking. For persistent irritable cases which are non-responsive to physiotherapy there is also support for corticosteroid injections which may reduce inflammation and provide temporary pain relief alongside a strengthening program. Extracorporeal Shockwave Therapy (ESWT) may also be useful. This is a non-invasive treatment option that utilizes shockwaves to promote tissue healing and reduce pain. It has shown promising results in managing chronic tendon issues, including GTPS.
So, in summary, if you're struggling with this stubborn condition, Physiotherapy is the first option and can lead to dramatic improvements in pain and function. Give us a call and arrange to see one of our physiotherapists for an individualised treatment plan or if you're unsure, book in for a complimentary call to discuss with one of our expert Physiotherapists.
Paul White. Physio and Running Movement Coach
Over the past week, I've had the incredible opportunity to work closely with the Auckland U18 girls hockey team. Collaborating with these talented athletes has been a rewarding experience, but it hasn't been without its challenges. One recurring issue that a significant number of the girls have faced during the hockey season is calf tightness. It has become evident that their preparation could be improved to alleviate this concern and potentially enhance their overall performance. In light of recent research on strength training and its benefits, I believe we have a promising solution.
Unleashing the Potential: The Soleus Muscle:
A recent article caught my attention, shedding light on the positive impact of strength training on performance. The study focused on runners, demonstrating that an 14-week strength protocol specifically targeting the soleus muscle (note: the study only had one exercise strengthening the soleus) led to a remarkable improvement of 4% in their running efficiency. This finding is undoubtedly exciting for those seeking to enhance their running speed. However, I propose that this protocol could also hold the key to relieving the calf tightness symptoms experienced by the young girls on the Auckland U18 hockey team.
Understanding the Significance:
On the picture on the left hand side we can view the two large calf muscles. The 2 heads of gastroc are the most superficial (near the surface), then under those heads is the soleus. The picture on right, shows a cross section on the lower leg (at the level of the dotted line on the left picture). I wanted to show this picture to give an indication of the size of this muscle. This muscle is actually really substantial. (note: there is variation in the size of soleus, gastrocnemius. This cross section is taken from a distance runner.)
The soleus muscle, located in the calf, plays a vital role in lower limb movement and stability. It is a key driver during activities such as running, jumping, and pivoting—the very actions frequently required in running and hockey. How these muscles function in sporting movement (sporting movement: running, turning, acceleration etc) is incredibly complex. Hence, I am going to take the liberty of simplifying part of this function. That concept is that when we see a tight muscle, that muscle is not strong enough to deal with the load being applied. Hence a tight calf muscle in hockey, is that muscle not being strong enough to deal with the force that it sees in hockey. The body wants to protect itself from damage. Hence it creates tension to help protect in this environment. The negative is that it can get tighter and tighter, which then increases chances of injury due to this tightness.
The strength protocol focused on targeting the soleus muscle through specific exercises designed to improve its strength. By incorporating this type of training into the Auckland U18 girls' hockey team's routine, we could potentially alleviate the calf tightness issues they have been experiencing. Moreover, this approach might also lead to a host of additional benefits, including improved agility, enhanced power, and increased resilience against injuries.
Read the Research here. https://doi.org/10.1098/rspb.2020.2784
Devil in the Details: The Strength Protocol
The Resistance training was performed for 14 weeks and was characterized by five sets of four repetitive isometric ankle calf raises (3 sec loading and 3 sec relaxation) at 90% of the maximum voluntary contraction (MVC) strength (adjusted every two weeks), three to four times a week (see picture below). This loading regimen has been shown to provide a sufficient magnitude and duration of tendon strain to promote AT adaptation in addition to increases in plantar flexor muscle strength
Strength Protocol
14 weeks, 3-4 x week
5x 4 ( sets / reps)
90% Max isometric. 3 sec hold. 3 sec relax
Seated soleus strengthening (with knee at 90 deg flexion). Note: forefoot on box. And heel dips below zero degrees.
High wall sit. With the heel slightly off the ground. In this position, your soleus is helping to stop you sliding off the wall. Hence for those that do not have access to gym, this can help strengthen the soleus. Note: although this does help strengthen, you may need to add more weight to help create an environment that is similar to the research article. I suggest holding 10 -15 kg to help overload that muscle.
Serves 4, Prep 5 mins, Cook 12 mins
What you need;
1/4 cup (60ml) soy sauce
2 tbsp. rice wine vinegar
1 lb. (450g) lean beef mince
2 tbsp. sesame oil
1 tbsp. fresh ginger, grated
3 cloves garlic, minced
2 medium zucchinis, spiralised
What you need to do;
Mix the soy sauce and rice wine vinegar in a small bowl and set aside.
Heat a dry non-stick pan over medium heat, add the beef and cook for 7-10 minutes, until cooked through.
Move the beef to one side of the pan, then add the sesame oil, garlic and ginger. Cook for 1 minute.
Add the earlier prepared sauce and toss the beef to coat. Cook for 1 minute mixing everything.
Spiralise the zucchini and heat slightly with the beef.
In today's fast-paced world, maintaining good posture often takes a back seat. However, it is crucial to recognise that good posture plays a significant role in our overall health and wellbeing. In this post, we will delve into the importance of good posture to highlight the positive impact it can have on various aspects of our lives.
Optimal Spinal Alignment
Proper posture ensures that our spine is aligned correctly, maintaining the natural curves of the spine. According to a study published in the Journal of Physical Therapy Science, maintaining good posture helps distribute mechanical stresses evenly on the spine, reducing the risk of musculoskeletal disorders and back pain [1]. Additionally, research published in the European Spine Journal found that maintaining an erect posture during sitting significantly reduces the load on spinal discs compared to slouching [2].
Improved Breathing and Digestion
Posture affects our breathing and digestion. A study published in the Journal of Bodywork and Movement Therapies highlighted that an upright sitting posture facilitates optimal lung function and deeper breaths, leading to improved oxygenation of the body and increased energy levels [3]. Sitting or standing in the correct postural position allows your lungs to fully expand, increasing your oxygen intake.
Enhanced Muscle Function
Maintaining proper alignment of the spine and other joints is crucial for optimal musculoskeletal health. Good posture distributes the forces exerted on our bodies evenly, reducing excessive stress on specific muscles and joints. This in turn can prevent chronic pain, muscle imbalances, and the development of musculoskeletal conditions. Having good posture also relies on engaging our core muscles including our abdominal and back muscles. By keeping these muscles engaged your core strength will improve over time. This again is linked to reducing the risk of injuries over time.
Increased Energy and Confidence
Maintaining good posture positively affects our energy levels and psychological wellbeing. Good posture allows for better circulation, leading to increased alertness and overall vitality. Ensuring that you have the correct alignment is vital to ensuring you maintain the correct posture. Getting seen by a physiotherapist can help with this and set you up to align your spine correctly to enable you to maintain this position over time.
Posture at Work
Whether you are sitting or standing in your workplace it is important to ensure you are maintaining your correct postural alignment. If you work at a desk all day, an ergonomically workstation is important for maintaining the health of your back, shoulders, arms and wrists. Ideally, your desk should be slightly below elbow level so that your forearms and wrists can stay parallel to the floor when typing. Be sure that your shoulders stay relaxed, not hunched. Typing with poor posture and ergonomics can cause various types of repetitive strain injury, such as carpal tunnel syndrome and tendinitis. These conditions can affect not just the wrists but the whole upper body. They are painful and can be difficult to treat, so it’s important to nip them in the bud. Physiotherapists can help you to ensure your workstation is set up correctly.
The significance of good posture cannot be understated when it comes to our health and well-being. Supported by scientific research, we have explored how proper posture influences spinal alignment, breathing, digestion, muscle function, energy levels, and long-term health. By prioritising good posture and making conscious efforts to maintain it, we can reap the numerous benefits it offers.
If you would like to work on posture, or even have a workstation assessment book in to see our Physio’s or Pilates instructors to have a postural assessment and work on postural wellbeing.
By Lisa Brooker, Senior Physiotherapist + Pilates Instructor
References
1. Kim SH, et al. (2015). Comparison of spinal alignment, body balance, and muscle strength in women in their 20s and 30s with and without chronic lower back pain. Journal of Physical Therapy Science, 27(7), 2189-2192.
2. O'Sullivan PB, et al. (2002). The effect of posture and seat design on the discomfort and back muscle activation of sitting workers with chronic low back pain. European Spine Journal, 11(1), 50-55. 3. Smith MD, et al. (2017). The effect of posture on lung volumes and oxygen saturation in healthy adults. Journal of Bodywork and Movement Therapies, 21(2), 299-
After starting my Pilates journey with my first teacher training in 2001 I have still been digging deeper into my practice and teaching. I became curious with clients and my own limitations, injuries and pathologies. I researched their relationships and I became intrigued by Thomas W. Myers with his concepts of Anatomy Trains. I later further studied with Anatomy Trains and trained embodying the Anatomy Trains Bodywork Essentials modules. I have found these bodywork techniques help give clients clear tactile feedback when teaching Pilates. Curious on how these Anatomy Trains integrated with the body in motion I discovered the creative, in-depth teaching of the revolutionary Karin Gurtner’s Slings Myofascial Training. Integrating these concepts took my Pilates teaching yet another step further. Karin embodies the Anatomy Trains concepts and choreographs these into movement sequences that I have found liberating and exciting to share with my clients when teaching Pilates. In 2017 I traveled to Bali for two consecutive years to study with her and other teachers of Art of Motion and earned a Diploma of Slings Myofascial Training - Slings in Motion™. Till this day I am continuing to dive deeper into these concepts and am grateful to be a forever student.
Thomas Myers Anatomy Trains concept maps the ‘anatomy of connection’ - fascial and myofascial linkages throughout the entire body. Anatomy Trains groups the individual muscles into functional complexes, each with a specific anatomy and ‘meaning’. While traditional anatomy is static, Anatomy Trains are dynamic and interconnected like the human body, which is in constant motion. Click HERE to read more about anatomy trains.
EXAMPLE OF TWO OF THE ANATOMY TRAIN LINES
| Superficial Back Line (SBL) maintains an upright posture by supporting the back of the head, ribcage, pelvis with its grounding ‘fascial current’ and tonic muscle energy. | The Superficial Front Line (SFL) assists in posture, from arches of feet, front of pelvis, thorax with it’s uplifting ‘fascial current’ and muscle energy |
Karin Gurtner, a movement activist, found that Tom’s integral anatomical body map is both illuminating and useful for navigating and working with the complexity of the body in motion in more clarity. Understanding the concept sharpens movement intentions, improving personal practice and teaching alike. In Body Reading, the myofascial meridians serve as guidelines to assess structural relationships and recognise the bodywide effects of postural patterns. She says that the Anatomy Trains map has given us an invaluable tool that shows the holistic and dynamic nature of myofascial anatomy within a clearly defined context while still leaving room for movement interpretation. To Karin - Anatomy Trains is integral anatomy with soul! Slings Myofascial Training activates the body's self-healing powers, optimises resilience, promotes balanced myofascial tone, clear force transmission and movement ease, as well as refining system communication within the body and signal perception. Slings Myofascial Training focuses on the health promoting qualities of the myofascial system that positively influence our postural balance and movement efficiency (in daily life, recreational activities and at work). Dynamic stability, Adaptability, Responsiveness, Elasticity, Glide, Relaxation, Tissue hydration and nourishment, Body and movement awareness. To read more about Slings Myofacial Training click HERE.
This is where my journey continues and I would like to share with you my practice and discoveries of integrating these concepts into my teaching pilates classes or private sessions available within Auckland Physiotherapy’s Health Collective.
Written by Liz Brookes - Pilates Instructor
March 2023
Read more about Liz Brookes, check out our Pilates options or look at our Pilates timetable and book.
What does the word “rest” mean to you? What do you think of yourself doing when you are resting?
In today's fast-paced world, where productivity and hustle are celebrated, we often overlook the importance of rest. But did you know that rest is a crucial component of a healthy lifestyle?
Sleep is a vital component of rest, and while it deserves special attention, that's a whole blog post on its own. In this blog, I want to talk more about the types of rest other than sleep. We'll delve into the significance of rest in all its forms, shed light on the remarkable health benefits it offers and look at some strategies we can use to implement this into our busy lives.
The word “rest” can be defined as a noun: a rest is a refreshing quiet, ease or inactivity after exertion. Or as a verb: to rest is to refresh oneself or to relieve weariness.
I think that links quite well with how often we view the different ways we can rest. Some of us may lean towards active rest engaging in activities that promote relaxation and rejuvenation, such as yoga, meditation, walking and other forms of exercise. Whilst others may be drawn to more passive rest with activities that involve a lack of stimulation, like taking a nap or enjoying downtime activities such as reading or listening to music.
Rest can also be categorised in terms of the components of our wellbeing that are being rested:
Physical rest refers to giving your body a break from physical exertion and allowing it to recover. This can involve activities like lying down, sitting, or reclining in a comfortable position. Physical rest helps relieve muscle tension, reduces fatigue, and promotes overall physical relaxation.
Mental rest involves giving your mind a break from continuous cognitive activity and mental stimulation. It's about allowing your mind to relax and recharge. This can be achieved through activities like daydreaming, taking a break from work-related tasks, or engaging in hobbies or leisure activities that don't require intense mental focus. Mental rest helps reduce mental fatigue, improves focus and creativity, and enhances cognitive functioning.
Emotional rest involves taking a break from emotional stressors and allowing yourself to emotionally recharge. It's about creating space for emotional well-being and finding ways to relax and rejuvenate your emotions. Emotional rest can be achieved through practices like journaling, spending time in nature, engaging in activities that bring you joy, or seeking emotional support from loved ones. Emotional rest helps manage stress, improve mood, and enhance emotional resilience.
Sensory rest involves reducing or eliminating excessive sensory input to provide relief from sensory stimulation. In today's world filled with constant noise, bright lights, and digital screens, sensory rest can be crucial. It can be achieved by spending time in a quiet and peaceful environment, turning off electronic devices, dimming lights, or practicing sensory-focused relaxation techniques like deep breathing or progressive muscle relaxation. Sensory rest helps calm the nervous system, reduce sensory overload, and promote a sense of calm and well-being.
I’m sure we can all relate to situations in our lives where we have needed those different types of rest. But were you able to recognise it at the time? Building our awareness for what our body and mind needs is a key part of making changes. I’d encourage you to think about these different forms of rest the next time you’re feeling low in energy, overwhelmed or struggling to focus. It may help you decide what course of action you need to take to get the best rest you can in the time you have.
Overall, rest is a crucial part of maintaining our health and wellbeing. By allowing our bodies time to recover, rest helps prevent injuries and improve overall performance. It also aids in muscle repair, reduces inflammation, and supports a healthy immune system. Additionally, rest helps manage stress levels and lowers blood pressure, contributing to a healthier heart. The impact of rest on mental and emotional well-being should not be underestimated. Taking regular breaks and engaging in activities like meditation or simply unplugging from technology can enhance focus, concentration, and cognitive function. Rest also promotes stress reduction, anxiety management, and mood regulation. Furthermore, it allows the brain to process information, fostering creativity and problem-solving abilities.
By now you might be starting to see that these different forms of rest are interconnected, and it's important to address them holistically to achieve overall well-being.Incorporating a variety of restorative practices that target physical, mental, emotional, and sensory rest can help maintain a healthy balance and support optimal health in our modern lives. So how do we do that?
Let’s take a look at some of the options we could use within our day to achieve periods of rest. While individual preferences and work demands may vary, there are a few commonly recommended rest cycles that can help promote better performance and prevent burnout. Here are a few popular techniques:
Remember, the key is to find a balance that works for you and aligns with your energy levels and focus. Pay attention to your natural rhythms and adjust your rest cycles accordingly. It's also important to note that rest doesn't necessarily mean mindless scrolling through social media or engaging in activities that can be mentally draining. Optimal rest involves activities that promote relaxation, recharge your energy, and help you disconnect from work momentarily. The activities you choose to use will be individual to you so be curious and experiment with what gives you the best results.
In conclusion, rest is not a luxury but a necessity for optimal health and well-being in the modern world. By recognizing the importance of rest in all its forms, including prioritising quality sleep—we can unlock the remarkable benefits it offers. Let's embrace the opportunity to find a balance between productivity and self-care, for without it we can’t sustain the levels of performance we want for ourselves in the various aspects of our lives.
If you’d like some guidance and support to improve your health and wellbeing then book in for a complimentary health coaching call so we can work out the best strategy for you.
Serves 4, prep 10 mins, cook 10 mins.
Ingredients;
300g quinoa pasta
400g green beans
240g tuna in water, drained (2 tins)
30g roasted almonds, chopped
130g green pesto
Method;
Cook the quinoa pasta according to the instructions on the package.
In the meantime, halve the beans and also cook for about 5 minutes, then drain.
Meanwhile, let the tuna drain and chop the almonds coarsely.
Drain the pasta and mix with pesto and green beans. Divide the pasta between bowls and scatter the tuna over it. Garnish with the almonds to serve. Season with pepper.
By Liz Brookes, Pilates Instructor
As a busy Mum taking time out for yourself with a regular movement practice is so important when you’re constantly taking care of others and are constantly on the go. When things get a little overwhelming during your day take a few minutes to restore your nervous system with some abdominal breathing and release of your surrounding tissues.
Abdominal Breathing Exercise
Begin resting on your back with your knees up and feet flat on the floor a little way apart. Focus your attention into your belly. You might want to put your hands there to feel the pressure shifting in and out of the belly region to create relaxation. Try to breathe so that your belly, pelvic floor, waist and lower back feel expansive on the inhale and deflated on the exhale. Feel the distance tissues travel as you deliberately focus on breathing into them. Repeat for 10 breaths.
Roll onto your side with your knees bent and a support under your head. Use a prop of a rolled up mat or towel supporting your waist between your ribs and your hips. Begin breathing by inhaling intentionally into the prop under your waist to make it expand while your top waist side contracts.
Hold your breath for a moment and then contract all the muscles below the diaphragm (lower ribs), hold the contraction for three seconds and then exhale. Allow the prop to enter your side as tissues become more pliable. Repeat this breathing 5-7 more times. Then switch sides and repeat the same process on the other side.
If it is comfortable, lie face down and rest your abdomen on top of the prop slightly below your belly button.
Start breathing by inhaling intentionally into the prop. Hold your breath for a moment and then contract all the muscles below the diaphragm (lower ribs). Hold the contraction for three seconds and then exhale. Allow the prop to release into your belly as your tissues become more pliable. Repeat this contract and relax breathing 5-7 more times and then return onto your back into the starting rest position.
Practice this breathing technique when things get a little overwhelming and you need to push your reset button.
Now you are ready to give yourself some ‘me time’ with a regular movement practice with Pilates classes in our new Collective Loft Space at Auckland Physiotherapy.
Invigorate and energise yourself with one of our Essential or Intermediate Reformer classes. Or if you need a bit more specialised care we have Private one-on-one or Studio classes available where the focus is on just you as you are. Our team of expert instructors are equipped with the skills to modify any of the exercises to accommodate for injuries, pregnancies and any other life’s discomforts. Pilates is great for anyone whether they have practiced Pilates before or not. If you have any concerns with any existing or old injuries you can always have a 1-1 first with one of our highly trained Physiotherapists who will ensure you get the best advice and guidance before you join in a regular class.
Haven't done Pilates before? Pilates was founded in the 1920s by Joseph Pilates, a German physical trainer who developed this progression-based fitness method that gives you a workout that is both effective & safe, suitable for all ages, gender and fitness levels.
It’s a method of exercise consisting of low impact exercises that focuses on the whole body, targeting strength, flexibility, stability, postural awareness, spinal mobility and body-mind connection.
You can’t think of anything else except focusing on your own self-care when you are practicing Pilates, so it is a great way to regain energy, strength and focus before you enter back into being a busy Mum again!
Happy Mother’s Day!
By Renée Malyon
It is known to be one of the hardest things you will ever do in your life…do you ever feel completely ready for it?…many women say no. Motherhood is a ‘rite of passage’ as some call it; a truly life changing event. Here at Auckland Physiotherapy, we want to acknowledge all of the women out there that have embraced this journey and salute you this Mother’s Day.
Working in the Women’s & Pelvic Health field for the last 16 years has taught me so much. The resilience, willpower and emotional strength women have is such an understatement… it is a testament. I am incredibly passionate about supporting women and work in a very holistic way to ensure you feel seen, heard, and nurtured.
We have a Women’s Health team along with other niche services and products to support you throughout this journey. No matter what stage you are - be it pregnant, early postnatal, or even ‘years gone by’, a ‘WOF’ session with Anna or myself can assist you in treatment, prevention and upscaling your daily function and wellbeing.
What treatments do we offer?
We can provide manual therapy and rehabilitation for spinal & pelvic pain (PGP/SPD)/sciatica/sprains/strains, dry needling, Clinical Pilates, preparation for labour, abdominal re-training following C-section or Rectus Abdominis Diastasis, pelvic floor re-training, urinary and bowel dysfunction, prolapse management, bladder retraining for overactive bladder, internal manual therapy, and rehabilitation post prolapse repair, hysterectomy and other pelvic floor surgery. Guidance for return to sport and exercise is also included within this, along side our other physiotherapy colleagues, running assessment and strength and conditioning / Pilates team. Mindfulness and Somatic Trauma Therapy may also be something you may want to explore with me – check out the website for more information.
Furthermore, our Women’s Health and Pregnancy Support shop on our website includes products such as belts, pelvic floor devices, SRC shorts (for pre and post natal pelvic/abdominal support), Pilates and exercise equipment, period underwear and more. We advise that you contact the team for a call if you have questions about one of these products and have not yet been assessed.
What exercise can you do during pregnancy?
Pregnancy can feel like a marathon at times so the fitter you are before pregnancy, the better you may generally feel during pregnancy and afterwards. There are many forms of exercise you can do before and during pregnancy to help prevent and treat musculoskeletal pain, and pelvic floor dysfunction. Firstly, Pilates-based exercise, continuing cardiovascular activity and specific strength exercise that your body is used to is advised. It is important that you listen to your lead maternity care professional as some exercise is not indicated for particular issues.
There are sound guidelines that support exercise during pregnancy (e.g. The Royal College of Obstetricians and Gynaecologists and Sports Medicine Australia). Women must ensure they have been cleared to exercise, and a physiotherapist or trainer with specific qualifications in exercise in pregnancy can help guide you.
Looking after your pelvic floor muscles is essential to help prevent leakage from the bladder and bowel ante and postnatal, to help safeguard from prolapse and may improve your sexual function. It is quite important to know that you are doing these correctly and that they are actually appropriate for you.
What forms of exercise do we recommend post-partum (and what to avoid)?
The first thing to understand postpartum is what your body has been through. Hormones and the growth of your baby has affected a lot of the soft tissues and therefore how your joints function. This can have a significant effect on the stability system of the body.
For the first 6 weeks, take it easy, let your body heal, and the soft tissue recoil without overloading it. Avoid heavy lifting (apart from your baby) for the first 6 weeks and wait until you have been cleared to do so. Learning to isolate the pelvic floor and transversus abdominis muscles with your breath in different positions is a nice starting point. Walking for cardio with gentle progressions then moving onto other non-impact cardio e.g cycling, cross trainer from 6-8 weeks. No other abdominal exercises should be performed until you have a good deep transversus abdominis activation and proper breathing technique.
Rectus abdominis diastasis can occur in up to 80% of women in the third trimester. It is therefore very important to avoid sit-ups, planks and heavy loaded exercise or running/impact work until it is almost closed. Research has shown that there is a strong correlation between abdominal muscle weakness, rectus abdominis diastasis and pelvic floor dysfunction/incontinence.
Return to impact exercise is often the most common topic women are concerned about. Some of the hormones that influence soft tissue laxity during pregnancy can remain in the body until 6 months after you stop breastfeeding. Therefore, the effects and vulnerability to the pelvic floor can continue up until this point. Research is now saying to avoid any impact exercise for the first 6 months at least post-partum, but this in individualised to each person and their health and exercise history.
Still have questions? Give our team a call!
If you are experiencing symptoms that you are concerned about and you are not sure what to do, we are here to help you. Book a complimentary consult in with Anna or myself, or book in for an initial first appointment women’s health consultation for when suits you. We also offer telehealth video call appointments to get you started.
