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Difference Between Snatch and Clean & Jerk

The benefits of these two exercises are undeniable.

  • The movements use just about every muscle in the body and not only test pure strength but require large amounts of power, agility, flexibility, mobility, proprioception and speed.

    There is a slight difference between the clean and jerk and snatch. With good technique, you can lift ~20% more load with a clean and jerk as it requires more raw strength compared to the snatch which on the other hand, requires more flexibility, mobility and coordination.

    Other Benefits of olympic weight lifting and variations are cardiovascular benefits, anaerobic endurance, develops core and back strength, movement patterns and motor skills, improves balance, vertical jump and power and increases testosterone levels to stimulate growth and lose fat.

    If you want to learn how to start lifting without wrecking yourself, or simply improve your lifts and hit a new personal best, feel better, move better and perform better visit http://bit.ly/2OWTZpn...
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Three Reasons Why Your Discs Are Nothing Like A Jam Doughnut

Traditionally Jam doughnuts have been used to metaphorically describe our vertebral discs and in particular a disc bulge! Whilst this may seem logical, it could not be further from the truth comparing these two things. ๐Ÿคจ
Here are three reasons why our vertebral discs are NOTHING like a jam doughnut:
1: Our vertebral discs are consistently adapting structures that transduce high levels or force on a daily basis. Jam doughnuts however are simply a delicious treat to eat, that can handle very minimal levels of force. ๐Ÿ˜‹
2: Our discs have the ability to absorb high levels of forces in many different directions, where as Jam doughnuts have a very limited range of forces that they can absorb, but not lacking in deliciousness ๐Ÿฉ
3: Our discs have the ability to increase hydration levels through loading them with exercise such as running, which highlights how beneficial running can be for our backs. Jam doughnuts cannot rehydrate themselves, they're just a delicious inanimate object...
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But What About Endurance For Runners?

Research continues to support the implementation of slow and heavy resistance training for runners, as we know for example, the calf and Achilles can take any where from 5 to 8x our body weight.
This type of load cannot be achieved from performing exercises with 15-20 reps of a resistance exercise! But what about developing my endurance we hear you say! ๐Ÿค”
Well the good news is, research shows that by implementing heavy strength training, our endurance can be maintained or improved through the sport itself rather than specific exercises, whether it be running or team based sports! Put simply, leave the endurance for running, not the gym! ๐Ÿ˜ฎ
If you'd like to feel better, move better and perform better visit www.injuryrehab.com.au
#tirc #injuryrehab #themat #injury #cheltenham #physio #osteo #rehab #pain #injuryrehabcentre #exercise #training #running #strength
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Runners and Sports Stars!

A study by Lauersen (2013) found that conducting a strength and conditioning training program across a wide range of sports, reduced injuries to less than 1/3 and reduced overuse injuries by almost 50%!
Its coming close to the end of the year, which means pre season is just around the corner for all your winter sports! Don't let your season by interrupted by injury!
If you'd like to feel better, move better and perform better visit www.injuryrehab.com.au
#tirc #injuryrehab #themat #injury #cheltenham #physio #osteo #rehab #pain #injuryrehabcentre #exercise #training
#running #footy #soccer #netball #preseason
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Strength and Conditioning for Runners

Research shows S&C can reduce risk of overuse injuries by up to 50% and Improves running economy and performance! ๐Ÿ˜ฑ
A study from 2008 by Yamamoto et al found that runners who performed strength training and plyometric exercises increased their running economy by 4.6 % ๐Ÿ‘
To put this in context of a running performance , that's about a 16 second improvement in a a 3 km run!
Unfortunately research shows up to 70% of runners are not doing adequate volume of S&C ๐Ÿ˜ฌ Don't avoid these simple solutions for great results! ๐Ÿ˜
If you'd like to feel better, move better and perform better visit www.injuryrehab.com.au
#tirc #injuryrehab #themat #injury #cheltenham #physio #osteo #rehab #pain #injuryrehabcentre #exercise #training #running #strength
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Don't have enough time...

injuryrehabcentre Nov 01, 2018
Have you guys ever thought of what it would be like to not be able to work for a week or two due to injury?
It's more common than you think, injuries happen and force you out of the game for a while, setting you back with your finances and debts whilst being in pain and getting bored at home.
Well it doesn't have to be that way. Before an injury happens or even if it has, take time to go through that healing phase, decrease symptoms. But most importantly, understand why it happened in the first place and invest in time to prevent further injuries and come out of the other side stronger and more robust!
Spend 30-45 minutes 2-3 times a week on strengthening and working on deficits rather than having to lose time away from work!
If you'd like to feel better, move better and perform better visit www.injuryrehab.com.au
#tirc #injuryrehab #themat #injury #cheltenham #physio #osteo #rehab #pain #injuryrehabcentre #exercise #training #workinjury #strength...
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Tendons โ€“ What is it?

theinjuryrehabcentre Nov 01, 2018

Tendon injuries which are commonly referred to as ‘Tendinopathies’ are highly prevalent through society and athletic populations. Within the body any tendon can become painful, with the most common sites being in the lower limb (either Achilles or patella) due to the forces exerted from high impact activities such as running, jumping and landing. We also Tendinopathies through the upper extremity, throwing athletes (cricket, baseball) or racquet sport athletes  suffering from tennis/golfers elbow (forearm muscles) or Rotator cuff Tendinopathies (most likely the supraspinatus). There are a few clear reasons why tendons become injured, they are;

  • An excessive amount of load in a short period of time (playing a new sport/ spending a whole day using a hammer).  During this period our body doesn’t have enough recovery time to allow the muscle/tendon to adapt to the load so it breaks down (we see pain and inflammation).
  • A period of de-load (rest) then resuming...
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Carb Loading For Performance?

theinjuryrehabcentre Oct 31, 2018
It was once believed that high carbohydrate diets was THE diet every competing athlete should consume before an event. Professor Louise M Burke, head of sports nutrition, retracted her statement 9 years later her initial findings.
Carbohydrates are the building blocks your body uses to turn into energy storage (glycogen) and often the first source your body turns to perform activity.
The latest evidence shows no benefit of high carb loading before shorter events, less than 90 minutes long.
Carbs should be periodised depending on the demands of the event, however ongoing research is still required. Diet will depend on the individual’s ability to adapt from 3 up to 12 months.
What does this mean?
The evidence is still limited and ever changing. There is no clear answer. However what we do know, is that going crazy on the carbs the night before your first run may not be the be all end all choice - especially for those shorter duration events; and that...
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Do you have enough ankle mobility?

Uncategorized Oct 25, 2018
A smaller amount of ankle-dorsiflexion displacement during landing is associated with less knee-flexion displacement and greater ground reaction forces, and greater ground reaction forces are associated with greater knee-valgus displacement. Additionally, restricted dorsiflexion range of motion (ROM) is associated with greater knee-valgus displacement during landing and squatting tasks. Because large ground reaction forces and valgus displacement and limited knee-flexion displacement during landing are anterior cruciate ligament (ACL) injury risk factors, dorsiflexion ROM restrictions are associated with a greater risk of ACL injury (J Athl Train. 2011 Jan-Feb; 46(1): 5–10).
Greater dorsiflexion ROM is associated with greater knee-flexion displacement and smaller ground reaction forces during landing, thus inducing a landing posture consistent with reduced ACL injury risk and limiting the forces the lower extremity must absorb. These findings suggest that clinical...
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Nothing Wrong With Getting Strong. But Why Stop There?

injuryrehabcentre Oct 21, 2018
๐ŸขBy now you should know that SLOW RESISTANCE STRENGTHENING is critical for all of our sporting and running activities. And for life!
.. Why stop there?
๐Ÿ’ช This is especially important for those suffering from ACHILLES TENDINOPATHIES. These often develop with highly repetitive loads like running in those who may have pushed themselves too hard too soon.
Your Achilles tendons may reach tensile loads of up to FOUR times body weight when jumping and running and stopping. What changes between these moves is their ENERGY STORAGE. This only means we need to be begin using speed to gradually increase the tendons’ load further.
๐Ÿ˜€ If you’d like a plan to optimise your runs or simply get rid of those tendon niggles, visit http://buff.ly/2MDGH0P
Book yourself an appointment with one of our runnings physiotherapists and marathon to help you DASH past that finish line!
#tirc #injuryrehab #themat #injury #cheltenham#physio #osteo
#rehab #pain...
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