Author: Ryan Dorahy

Ryan Dorahy has over a decade of experience in physiotherapy and fitness. Specialising in rehabilitative exercise and strength conditioning, Ryan ensures fast recovery and long-term injury prevention. At Invigor Health, he leads a team focused on personalized, evidence-based care to help patients of all ages.

Perfect Your Running Form With These 6 Efficient Tips

Whether you’re a runner who logs hundreds of miles weekly, or a beginner looking to start their fitness journey, you must learn, practise and master the art of proper running form so you don’t end up in the emergency room. Many injuries haunt runners, namely: stress fractures, ankle sprains, knee injuries, shin splints, back pains, to name a few. In this article, you can re-examine your running form and how it holds up to standard practice so you can improve your running, and as a result, your overall health. Proper Running Form Tips 1. Keep Your Eyes Out Front Don’t fix your gaze on your toes. Your eyes should be fixed around 10 to 20 feet in front of you on the ground. Not only is this a sound running form, but it is also a safer method to run because you can see any obstacles ahead and avoid them. 2. Keep the Shoulders Low and Loose Shoulders play a crucial part in keeping your upper body relaxed while running, essential for good running posture. As a rule, keep your shoulders loose and low and not raised or tensed. Don’t allow them to creep up toward your ears. If they do, give them a good shake to relieve the strain. Each stride should also keep your shoulders level and not droop from side to side. 3. Keep Your Hands Relaxed Your hands should be as loose and relaxed as possible while you’re running. Avoid making fists with your hands. If you clench your hands, the tension will travel up your arms, to your shoulders, and ultimately to your neck. This will drain your energy faster as well as lead to a slower running pace. 4. Maintain an Upright Posture The posture of your head and shoulders affects the position of your body while jogging. Your torso and back automatically straighten when you run in an efficient, upright position that optimizes optimal lung capacity and stride length with your head up and looking ahead and your shoulders low and flexible. Many track coaches refer to this ideal torso position as “running tall,” which implies stretching yourself to your maximum height while straightening your back. 5. Keep Your Legs Engaged The legs are the most visible running aspect and are accountable for a large portion of the effort your body makes. Good running form actively employs the glutes and hamstrings to control the leg, rather than letting it passively swing back and forth to get the most bang for your buck. 6. Tread Lightly With Your Feet When you run, your feet suffer a lot of punishment, but if you pay attention, you can prevent most of it. As you walk forward, heavy footfalls or shuffling feet both put more strain on your body. Landing hard or dragging your feet down the ground, just like with your arm swing, is a waste of energy. Instead, be aware of your step and attempt landing a little lighter or bringing up your feet a little faster to save time and avoid overstriding. Conclusion Running is a great activity that many of our clients enjoy for health, fitness and leisure. However, running injuries are prevalent, with up to 80% of runners injuring themselves in any given year. Running injuries are usually caused by training faults, muscular imbalances, or technique flaws – all of which may be improved. At Invigor Health, we provide injury prevention physiotherapists in Bondi Junction and running assessments, so you can run confidently and without pain. See how we can help by booking a consultation today!

5 Essential Tips for Faster Sports Training Recovery

Sports training can be extensive, so there needs to be proper recovery to allow the body to adapt. The better you recover, the more effective the training will be for you. Here are tips to help you recover faster: Pay Attention to Your Nutrition Nutrition plays a crucial role in sports recovery as it helps enhance muscle repair and replace fluid loss. What you consume is important, and with that, you need to observe proper nutrition during this time. Have quality carbohydrates and lean protein to boost muscle recovery. Drinking plenty of water is also highly recommended. Get Quality Sleep Eight hours of sleep is crucial. When you’re recovering from sports training, getting enough quality sleep will result in more outstanding performance and mental well-being. It is during sleep when the body releases human growth hormones essential for muscle repair. Get quality sleep by setting up a relaxed environment—cool, cosy and low-lit. Set a bedtime routine and don’t use your mobile phone 30 minutes before you sleep. It’s also helpful to track your sleep to determine if you’re getting enough sleep optimal for sports recovery. Get Active This doesn’t mean you should do extensive activities when you’re recovering. Active recovery involves low-intensity exercise to help promote blood flow to your muscles. When this occurs, waste products will be eliminated during exercise. You can swim, walk, jog or cycle for active recovery. Consider Other Recovery Tools and Methods Sports recovery tools are helpful to include in your recovery routine. You can get a foam roller that can assist you through the recovery process. Other things you can explore are massage, yoga, meditation and compression. These methods will be helpful as you recover from your sports training. Visit a Sauna An effective way to recover faster is to go into a sauna. A sauna is a tried and tested method in body relaxation, especially after sports training. In a sauna, the muscles loosen, which increases the blood flow significantly. This helps injuries heal faster as well. Besides the wonders of the sauna for muscle recovery, it also has mental and emotional health benefits. Due to the relaxing environment, you will find it easier to loosen up and simply relax your body. When you’re mentally relaxed, it’s easier to loosen tight muscles. However, make sure you replenish the fluids you lost in the sauna as soon as you get out. Overall recovery after sports training is essential. Aside from these tips, you should also know that how the body develops and how your performance improves will depend on how quickly you can recover. Conclusion When you allow your body to recover fully, you become more resilient. Additionally, you won’t get injured easily. With that, invest time to reach optimal recovery because only then will you be able to perform your best in your sport. You can also consult a professional to help you come up with the best recovery training. That way, you get easy and quick recovery and you can start again with your next training session. The best physiotherapy in Bondi can help you with your sports training recovery. Here at Invigor Health, we have proven treatment protocols to improve your body functions. Contact us today!

Diversifying Your Fitness Routine: An Overview on Deadlifts

The beauty in diversifying one’s fitness routine is the ability to try new things while still improving your general wellbeing. While most people prefer using bodyweight exercises or workout machines, sometimes simpler techniques are best. Deadlifts can give you a great workout experience since it’s essentially a basic moving pattern that people use in their lives regularly. Besides strengthening a person’s routine movements, it can be impactful in sports-specific training. If you want to learn more about enriching your workout with deadlifts, use this article as your guide. Understanding the Value of a Good Deadlift Deadlifts primarily influence a person’s lumbopelvic rhythm, which pertains to the combined movement of the lumbar spine and pelvis. Analysing these two parts’ movements contribute to a major part in exercise physiology by helping determine factors that lead to recurring injuries. Additionally, it can prevent the risk of lower back pain while correcting key movement patterns. Executing a Proper Deadlift Like any workout, proper form is necessary to enjoy the benefit of deadlifts. Thankfully, all you need is a bar, pair of dumbbells, or a kettlebell of a slightly challenging load to lift. Here’s how you should adequately execute a deadlift. Start with a hinge by flexing at the hips to make contact with your weights. Afterwards, lift the weight off the floor and slowly bring your hips to the bar. Keep in mind that movement will primarily depend on your gluteus maximus. Next, tighten the core by keeping your back straight, chest out, and stomach in. Your back extensors and shoulders should remain rigid throughout. From a starting position with slightly bent knees, lift your weights up to a standing position without bending your arms. Maintain the pose and return to your original position repeatedly in measured sets and reps. Slowly Learning Proper Deadlift Form Without the proper form, you could carelessly injure yourself when performing deadlifts. As a general rule, it’s important to keep your hips back and maintain a neutral spine so it won’t suffer the brunt of the load. Additionally, your shoulders should remain squeezed to distribute the weight to your lower back and upper body. If you want to avoid unnecessary injuries, use these starter tips as your guide: Focus on Your Form: The best way to learn deadlifts is to start without weights. This will teach you to be more mindful of proper form without putting too much stress on your body. It’s best to perform deadlifts with a mirror in front so you can see how your body and limbs look. Practice with Minimal Weights: Once you have the proper form memorised, you can proceed with practising with your weights. This will be a much different experience, so you shouldn’t add too much weight. Sometimes, your body may seem capable of lifting heavy loads during your first try. Remember that Delayed Onset Muscle Soreness (DOMS) won’t occur immediately, so you shouldn’t push yourself during your first attempts. Challenge Your Body Gradually: Over time, your body will find its footing on how much weight it can carry. Once you’ve found the perfect starting weight, you can gradually increase the load or sets to always challenge your body. Conclusion Deadlifts are one of the many fundamental exercises people need to master, not just for their fitness goals but also in physiotherapy rehabilitation. Besides strengthening a person’s body, it leads to effective prevention of recurrent pain. With the right instructions for your fitness routine, you can experience the full benefit of mastering deadlifts. Getting professionals to teach you the right form to maintain your fitness is key to living a healthier lifestyle. Thankfully, you don’t have to move far or look for an expensive fitness trainer or physiotherapist to assist you. If you need affordable physiotherapy in Sydney, we can accommodate your needs through innovative solutions. Get in touch with us to receive online physiotherapy consultations today!

Enhancing Employee Health and Productivity Through Physiotherapy

An employee with healthy well-being is much more likely to be productive and high performing. Additionally, businesses that take good care of their employees in all aspects of their wellness tend to have higher staff retention. Employees are also extra motivated to grow with the company and help in achieving long-term business goals. What if one day, the organisation stopped being a nurturing working environment? Would you be surprised to see an increasing number of work absences due to stress-related illnesses and a decreasing production figure that drives revenue to your business? It spells disaster. According to studies, musculoskeletal disorders (MSDs) is a major cause of employee absence. One in every five people consults a general physician about MSDs annually, and many of them find their way to physiotherapy appointments. Physiotherapists specialise in treating MSDs. It restores, maintains, and optimises a patient’s function, mobility, and overall well-being. For this reason, it’s in every organisation’s best interest to enable their employees to recover from work stress and strain through physiotherapy. Read on to discover the benefits physiotherapy brings to employers and employees alike. How Physiotherapists Can Help Physiotherapists are experts in understanding the aches and pains people get from unhealthy working habits and other driving variables that lead to MSDs. Physiotherapists can work closely with business owners to determine the nature of their employees’ jobs and workflow to determine what hazards they face. After this thorough assessment, they can develop a strategy addressing the employee’s needs. Moreover, physiotherapists treat patients holistically and provide interventions related to physical activity and emotional wellness, which can also aggravate pain. Physiotherapists can also help employees enhance their overall wellness by analysing their work environment’s efficiency. Organisations with a healthy and motivated staff tend to boost productivity and decrease instances of employee absence due to work stress and MSDs. Determining Stressors and MSD Trigger Points No matter how much employees strive to work productively, there remains a strong possibility of experiencing MSD and stress. To minimise this, it is crucial to single out the stressors and unhealthy work habits that cause body pain or MSD and address them as soon as possible. An experienced physiotherapist can help employees identify symptoms and receive immediate intervention. When working closely with physiotherapists, employees can also find destructive work habits (prolonged sitting, standing for hours, sleep deprivation, among others) and learn ways to improve them. MSDs are also associated with poor mental health. Chronic body pain or discomfort can be caused by anxiety and stress. Physiotherapy for Employees A dedicated physiotherapist can be a good option for the organisation to reduce employee absences due to MSDs and stress. The benefits are a ripple effect: the employee is given treatment and assistance, the employer saves money covering the employee’s medical expenses, and work productivity increases. These health benefits and employee advantages should go hand in hand in convincing you to consult with a physiotherapist for your workplace. This will bring you nothing but good news in the long term! Conclusion Taking good care of yourself at work is vital to remain healthy and productive. Prevention and treatment accessibility is extremely important to employees and employers. Physiotherapists providing the necessary aid and treatment should be part of organisations’ wellness programs for the welfare of all. For affordable physiotherapy in Bondi, Invigor Health is the number one choice. Our approach is founded on real-world experience and deep knowledge of physiotherapy, functional fitness, and therapeutic exercise. Book an appointment today!

Physiotherapy and Running Injury Prevention: What to Know

Running is one of the most thrilling habits to have, and it has a surprisingly low barrier to entry. Not only can you get a decent amount of exercise out of it, but you can also take in the beauty of nature as you do so. However, it isn’t exactly a risk-free activity. You can potentially experience some injuries, especially if you have an improper running gait. Injuries make it difficult for runners to get back on their feet, so it’s necessary to learn how to avoid them and treat them properly should they occur. Consulting physiologists and undergoing running assessments are some of the best ways to do so. With this, here are some essential things to know about running injuries and physiotherapy: What Are Some Common Running Injuries? The repetitive impacts caused by running can cause various injuries, such as: Runner’s Knee: This condition is one of the most common injuries caused by running, and it involves pain in front of or around the knee. There may also be a popping or cracking sensation when moving the knees after periods of being stationary. It can affect one or both knees. Hamstring Injuries: The hamstrings assist in decelerating the lower leg during the swing phase of running. Injuries to these muscles may lead to dull pain, weakness, and tenderness in the back of the upper legs. Distance runners are more susceptible to this condition. Achilles Tendinitis: The Achilles tendon connects the calf muscles to the heel. In Achilles tendinitis, this connective tissue swells up and causes pain, limiting your motion. The tendon may rupture if left untreated. What Causes Running Injuries? Many factors contribute to running injuries. Although running every day will not cause damage per se, excessive stress without adequate rest can make you more susceptible to developing injuries. Footwear, body weight, muscle imbalances, nutrition, and lifestyle factors also play a significant role. One of the more often overlooked causes of injuries, however, is poor running gait. Without the proper techniques, you may be putting yourself at risk for accidents. Can Physiotherapy Help with Running Injuries? Physiotherapy involves a thorough assessment of your injuries and medical history. Physiotherapists will determine the cause and specific diagnosis of your injury and formulate a personalised treatment plan for your particular case. They’ll help you manage the damage and assist you in getting back on your feet pain-free. Some physiotherapists also offer running gait analysis to assess your techniques. They will provide actionable insights to help you avoid any future injuries. When Should I Get Help? It’s best to contact a physiotherapist before any issues develop. You can have a running assessment at any time to correct improper loading and gait. Doing so will help prevent injuries from developing. If you’re experiencing pain that hasn’t gone away for some time, it’s also advisable to visit professionals to avoid worsening the situation. Get Injury Prevention Physiotherapy Today Running may seem like the simplest form of exercise, but it requires a significant amount of skill and bodily control to do it properly. Improper techniques and gait can cause running injuries such as runner’s knee, hamstring injuries, and Achilles tendonitis. Physiotherapy can help treat these conditions and prevent them from happening in the first place. If you’re looking for injury prevention physiotherapy in Bondi Junction, Invigor Health has you covered. We offer personalised rehabilitation plans for your injuries and running assessments to help you stay pain-free in the long term. Let us help—book a consultation today!

Should You Undergo Physiotherapy While Training as a Runner?

When it comes to recovering from physical injuries, physiotherapy is always in the conversation. How physiotherapy helps people recuperate from physical trauma is what many people link to recovering from shock and damage. However, that’s not all that physical therapy is good for. Many athletes, runners especially, are recommended to get physiotherapy beforehand. An injury can be quite costly and pose a hassle to one’s training, and physiotherapy is the perfect way to preface such an ordeal. If you’re curious about whether or not you should take up physical therapy while running, here’s a sneak peek: What Running Physiotherapy Is Physiotherapy is defined as the practice of helping people who are affected by physical injuries, illnesses or disabilities. It’s something that helps them get back on their feet. It can be tough to see how running physiotherapy can help as these athletes tend to be some of the healthiest people with their physiques in shape. They’re able to go for miles and hours. However, running injuries can happen more often than you think. A study had shown that more than half of runners go through an injury each year. A sprained ankle or pulled knee can be quite a hindrance to deal with.  Running physiotherapy aims to help runners in managing those injuries and work on preventing them from occurring. By rectifying one’s condition and learning new techniques, a runner would be able to recover quickly and avoid getting such injuries again. What Running Physiotherapy Offers The main thing that running physiotherapy offers is education on how to minimise the risks of running injuries. If one can get better soon and inevitably perform better on the track field, there’s almost little to no room for getting injuries. Runners who haven’t experienced an injury while on their feet can lessen the chances of it happening in the long run. Strength is also something that physiotherapy offers to its patients. Athletes are conditioned to have stronger muscles in their feet, legs and other relevant parts of their bodies. Being more well-built will not just boost your existing skills and endurance but also protect your own body. Conditioning is something that won’t just improve your physical fitness but also your mental state too. So much more confidence and stability comes into play when you know that you have the correct techniques down. What Running Physiotherapy Includes Physiotherapists usually begin with a running assessment and consultation to gauge your history on the track. The running style is also scrutinised, as certain movements can increase the possibilities of damages. Having an analysis of how often and what style you run in will allow a professional to curate a plan that will shorten the chances of injury. That plan would also focus on improving performance. After any treatments that would help with fixing up any existing injuries, faulty running motions would be corrected. Having them pointed out by a professional and working on them will help avoid the issues and help you stay running.  Conclusion So, should you undergo physiotherapy while training us runners? It’s certainly worth the investment when training for such a sport. Whether it’s a profession or a regular hobby, ensuring your own well-being through physical therapy is its own form of commitment that will surely pay off. Looking into injury prevention at Bondi Beach? Invigor Health offers physiotherapy and running assessments to help runners with their technique and injuries. BOOK NOW

How to Switch From Road Running to Trail Running Smoothly

The fact that trail running is more technical than road running is one of the main differences between the two. Changing terrain and surfaces and hills and brooks encountered on your paths provide a more varied experience than roads, which are primarily steady and static.  Because of this fundamental difference, switching from one type of running to the other should involve a slow and steady transition. Wondering how else to make the switch seamless? Here are our tips: Take It Easy on the Mileage Expect not to be able to match your typical road miles on trails—at least not right away. Running over loose terrain means subjecting yourself to dirt, sand, and gravel as well as all the twists and turns you’ll encounter on the route. This will necessitate more effort and energy consumption. Instead of focusing on mileage, set aside a specific amount of time to exercise. When you need to, take a walk and keep an eye on your heart rate to ensure you don’t get into the red too soon. To avoid overdoing it and injuring yourself, gradually increase your time on the trail over several weeks. Mix It Up The good news is that you don’t have to choose between the two. Alternating trail and road jogging in your program might be a great way to shake up your routine. Running trails can help you run faster on the road while also giving your joints a break due to the lower impact on the softer terrain. When you return to the road, trail running will require you to use somewhat different muscle groups than you are accustomed to, allowing you to improve your weak spots and overall speed. Change Your Running Shoes While you may be able to get away with wearing your regular running shoes at first, investing in a pair of trail running shoes can make you more comfortable and help you avoid injury. Trail shoes will give you additional stability to protect your ankles, legs, and knees, as well as more traction on a range of surfaces you’ll likely encounter. Lay an Emphasis on Different Running Data It’s essential to stay away from the same running data you’re used to tracking on the road when you’re out on the trail. It’s crucial to avoid eyeballing several data throughout your trail running if your goal is to attain a calm state of awareness. Instead, following your workout, concentrate on the facts you’ve gathered. Seeing all of the hard work you’ve put in and how far you’ve come in your fitness can be a great way to lift your spirits. If you’re a data nerd who needs some metrics to keep track of while you’re out on the trail, here are two that will help you stay on track: 1 – Running Power The changing terrain and height on the trails might make using pace per mile to track your effort challenging. However, power monitoring and a more precise approach to keep a consistent effort and quantify your overall workload can be more effective. It monitors the external load of your runs and reacts quickly to changes. Because heart rate reacts more slowly than running power, the two complement each other nicely when pacing on the trail. 2 – Heart Rate Keeping an eye on your heart rate will prevent you from pushing yourself too far. Variable terrain and uneven surfaces require your body to perform in ways that are very different from what you would find on a hard road. As a result, your heart rate will typically be more significant, and your pace will be slower than if you were running on the pavement. Keep in mind that your body will adjust over time, and your heart rate will gradually drop. Get a Running Analysis Here! Whatever you choose between the two, the one thing you will enjoy about running events is the sense of community and support; road runners and trail runners alike. Everyone is supportive of one another, stops and helps if you fall, cheers you on and high fives you at the finish line, and there is a genuine sense of camaraderie! Get the ideal running technique with our running form analysis here at Invigor Health! Book online to get started with your assessment!

What to Know About Runner’s Knee: Causes and Treatments

Runner’s knee, also known as patellofemoral pain syndrome, is a condition that many people suffer from. Despite what its name implies, it’s not an ailment that’s exclusive to runners. Other activities such as basketball, football, or even walking can exacerbate it.  This condition can bring pain and discomfort in front of your kneecap, affecting your stride and daily functioning. Knowing its symptoms, causes, and possible treatment options is essential if you want to prevent it from occurring or worsening. With that said, here is a helpful guide to runner’s knee: The Symptoms of Runner’s Knee Patellofemoral pain syndrome is a common condition that brings about a dull ache within the kneecap or patella. The pain usually persists in front of the knee, but it may also occur behind or around it. It may feel notably worse following certain activities such as walking, squatting, getting up from a chair, running, or kneeling. Walking downstairs and downhill can also worsen the pain. Some patients also report hearing and feeling some grinding, clicking, or rubbing in this area, particularly when they bend and straighten their knees. The knee may even become swollen or feel tender to the touch. Possible Causes of Runner’s Knee There are many possible causes of runner’s knee. It could either be due to lifestyle factors, other conditions, or structural defects. Here are some of its most common causes: Too Much Stress on the Knee: Runner’s knee often occurs in highly active individuals because of overuse. Repeatedly bending the knees (such as in running and other intense exercises) can cause too much stress on the area, wearing out some of the tissues without allowing them to recover. Injuries may also occur due to improper running techniques or inadequate warmups. Weakness or Imbalances in the Muscles: The quadriceps, the muscles in front of your thigh, help keep your patella in place. Any defect or imbalance in these muscles can cause problems with your knees. Issues with other muscles between the hips and ankles can also affect the placement of the patella. Knee Trauma or Injury: Falls or blows to the knee can cause significant impacts on your patella. The area may suffer from inflammation or other damages that can contribute to the pain. Structural Defects: Even if most of us don’t overuse our muscles, many of us develop some structural problems in our bones. Poorly-aligned kneecaps, knocked knees, hyperextension, flat feet, high arches, and shallow grooves on your femur can contribute to the development of runner’s knee. Runner’s Knee Treatments In most cases, patients can recover on their own. To help relieve the pain and swelling, you may opt to take NSAIDs like ibuprofen or naproxen. Elevating your knee while you rest, applying ice on the area, and wrapping elastic bandages around the knee can also help with recovery. If symptoms persist, however, it may be time to contact your healthcare provider. Prevent Injuries through Running Assessments Problems with your knees can cause a wealth of other issues in your daily life. While runner’s knee may be a pain to deal with, knowing its symptoms, causes, and treatments can help provide better insight into the problem. With this, you’ll be better equipped to recover from the condition and avoid it in the future. One of the best ways to prevent runner’s knee is by assessing your running gait. If you’re looking for running analysis in Bondi Beach, Australia, Invigor Health has you covered. We offer an assessment that will help you analyse your running technique and provide you with insight into improving it. It’s a practical way to improve your performance and prevent injuries—contact us today!