05 Nov

Carbohydrate loading for a half marathon

icon The Central Coast half marathon (21.1km) coming up on Sunday the 25th of November. During a half marathon, there is a high reliance on the aerobic energy system however, efforts are also required for hills and/or sprint finishes so being fuelled to push through the 21.1km event will require both effective physical and nutritional […]

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29 Oct

Illiotibial band (ITB) syndrome

icon What is it? Iliotibial band (ITB) syndrome is an overuse injury of the fascia (connective tissue) that runs along the outer thigh from the pelvis to the top of the tibia, crossing both the hip and knee joints. The role of the ITB is to work with its associated muscles to stabilise the leg […]

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29 Oct

Injury prevention in breaststroke swimmers

Lower limb injuries in breaststroke swimmers part 3: injury prevention icon In Part II of this blog, we discussed the possible risk factors for breaststroke related lower limb injuries: 5) Range of Motion 6) Strength 7) Technique 8) Bone Structure To date, there has been no prospective research published investigating the efficacy of implementing injury […]

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22 Oct

Osgood Schlatter’s

icon Osgood Schlatter’s disease, medically known as tibial tuberosity apophysitis, is an overuse injury which occurs due to inflammation at the top of the tibia (shin bone) where the patella (kneecap) tendon attaches(tibial tuberosity growth plate). It most commonly occurs in children and adolescent athletes, and can be detrimental for sporting performance. Osgood Schlatter’s occurs […]

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22 Oct

The importance of sleep for recovery

The importance of sleep for recovery and performance icon Sleep affects the quality of training, due to its impacts on recovery. So, getting enough rest is an essential step in maintaining and improving performance. How does sleep affect recovery and performance? Basically, your body needs time to repair in your rest times between workouts. During […]

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15 Oct

What is delayed onset muscle soreness?

icon What is it? Delayed onset muscle soreness, often referred to as ‘DOMS’ can be simply described as muscle pain related to exercise. It often occurs following excessive exercise, and presents as a dull, aching pain in a muscle or muscle group (that you would have targeted or used in a training session), generally between […]

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15 Oct

Preparing your feet for a marathon

icon With the Central Coast Half Marathon coming up on the 25th of November, it is important to make sure you know how to prepare your feet ahead of the race! Running long distances can cause many foot and ankle injuries – so ensuring you are prepared is vital! Here are our top tips! Footwear […]

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08 Oct

Trail running warm up

Ensuring you are warm and ready to run can often be over looked when heading out for a trail run. Below is a basic warmup that should help get you ready for what the trail throws at you. If you have had previous injuries, you may need to incorporate other specific exercises. This warmup will […]

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08 Oct

Lower limb injuries in breaststroke swimmers: Risk factors

icon In Part I of this blog, we discussed the epidemiology of breaststroke related injury, as well as the common presentations of knee, abdominal, hip and groin pain associated with breaststroke kick. If you haven’t already, you can read part 1 here. Identifying risk factors for injury allows us to target our injury prevention strategies. […]

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02 Oct

Fuelling for the relay

icon In 2018 it is estimated that 138,321 new cases of cancer will be diagnosed in Australia meaning that most of us out there have been touched by cancer in some way. Cancer Council Australia does much needed fundraising all year round to assist in cancer research, prevention and support services. Relay for Life is […]

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