5 SmartMoves #2 - Sleep and recovery, plant-based performance, mindfulness and a 46 year first
Welcome to the second installment of the fortnightly "5 SmartMoves”. Our goal is to provide as much relevant information as possible to provoke thought on all things health, exercise and active living. If you have any topics you would be interested to hear about or questions you would like to ask, I would be happy to look into it and include in the next edition. Just send an email to admin@smartmovesphysiotherapy.com.au
WATCH
“The Game Changers” - Netflix, YouTube.
This documentary follows James Wilks a former UFC fighter who looks into the role of a plant-based diet in general health, athletic performance, muscle growth and recovery from injury. Wilks is joined by the likes of Arnold Schwarzenegger, strong man Patrik Baboumian and Australian Women’s 400m Athletics champion Morgan Mitchell in dispelling some of the misconceptions that a diet heavy in animal proteins is required for muscle gain and performance.
Game Changers lacks the shock-factor and sensationalism of some of the other recent documentaries promoting a vegan or plant based diet, but provides a more measured look at the health benefits of a eating less animal products as a source of protein and other nutrients.
READ
How Stress Fracture Incidence Was Lowered in the Israeli Army
I’ll spare you having to read the journal article (they can be a bit dry) and give you the giste of it.
In 1983, there was a 31% incidence of lower leg stress fractures amongst soldiers in the Israeli army.
A historical study in 2008 looked at the intervention that medics took to prevent stress fractures
Footwear, orthotics (shoe inserts) and medication (risedronate - used to improve bone density) brought about absolutely no change in the number of stress fracture.
A minimum 6 hours sleep combined with reduced marching loads decreased the incidence from 31% to 11%
The soldiers athletic performance and combat readiness remained the same
The take home message….
Dont over do it. Focus on quality rather than quantity. Manage your workload and prioritise recovery and sleep. This will lead to long-term improved performance and less injury.
DOWNLOAD
Headspace
One of the first, but still best, mindfulness, meditation, sleep and mental health apps. Just as the Israeli military found, sleep has a huge range of health benefits. Headspace has countless hours of content that is delivered on a structured, easy to use platform. It can help you to reduce stress and perform better.
DO
BEIRING-SORENSEN TEST
The Beiring- Sorensen Test measures back extensor muscle endurance and is predictive of lower back pain. The longer you can hold the position, the less chance of back pain. A partner can be used to hold down the legs.
The test is not suitable for everyone, should not be painful and is best undertaken under the supervision of a physiotherapist.
ADMIRE
Ash Barty - Tennis
It’s been a huge year for Barty, who this week became the first Australian woman to finish a season as the World Number 1 since the ranking system was introduced in 1973.
With Australian tennis continually making press for player behavioural issues, the quiet achiever Barty is testament to the adage that hard work is the key to success.
Barty has a very rigorous daily training program including strength and conditioning, as well as hours of on court training.
She begins every day with a structured “prehab” exercise plan that helps her deal with the demands of training and reduce the chance of injury.
In Women’s Health Australia Magazine she says:
“At the moment, it’s 45 minutes of body preparation work in the morning, whether it be stretching or working on a few weaker areas”
Barty’s strict adherence to body maintenance routines has helped her stay consistently at the top of the rankings, and ultimately helped her achieve a feat that even tennis greats like Evonne Goolagong or Margaret Court were unable to do.
WHAT’S NEW AT SMARTMOVES?
Free Group Exercise Assessment and Introductory Session in November 2019
Weekly offers of Gap- free or half- price initial physio sessions for those suffering from: Heel and Achilles Pain (Mon 4/11/2019 to Sat 9/11/2019) and Headaches (Mon 11/11/2019 to Sat 16/11/2019)