Winter Conditioning for Optimum Performance

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Winter Conditioning for Optimum Performance

• Stuart Butler MSc MCSP BSc (Hons) GSR
• Chartered Physiotherapist
• Rehabilitation Specialist
• Team England Physiotherapist
• Chief Physiotherapist Enfield and Haringey AC

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Back in Time

• What the stats tell us
• Majority of Injuries are Lower Limb
• Most occur in Training
• Usually Muscle strains
• Followed by Ligament sprains
• Risk of injury 4 times greater during competition

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Prevention

• Screening - a little input often

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Physio Perspective

• Range of Movement
• Stability
• Strength

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Flexibility

• Uniquely specific to the individual
• Key Areas to focus on are those that have been
  previously high lighted
• Trunk Rotation, Hip Flexors, Gluets, Calfs
• Happy Gilmore Its all in the hips!!!!!

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Stability

• Need to be able to provide stability / balance at
  all joints
• Only as strong as your weakest link
• Functional Training in positions that replicate
  sport
• Consider Hydrotherapy (Pool work), Balance and
  Sand Running

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Core Stability

• Lots of different thoughts on the Core
• Best dealt with in another session
• However The Core still needs 3 components
  ROM, Stability and Strength
• And, YES you do need a good core!!!!!!

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Strength

• Not all about show!!
• Strength closely associated with SPEED
• Endurance athletes must keep SPEED and POWER
• Specific Areas Quads, Gluets, Calfs

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Recovery

• What do you do after a race / training session?
• Recovery allows the body to progress
• Should be as important as preparations
• Including
• Nutrition
• Physical
• Psychological

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Athletic Recovery

• Always, unless injury prevents, cool down
• Jog
• Mobility (static and dynamic stretching)
• Next Day
• Jog
• Mobility
• HYDRO?

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Ice Baths

• Uniquely specific to the individual
• Research both positive and negative
• Aim to aid recovery and promote removal of waste
  products

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Injury

• What to do when it all goes wrong!!!

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DONT PANIC

• HURT Vs
• DOMs
• (Delayed Onset of
• Muscle soreness)
• Settles with days

• HARM
• Sharpe shooting pains
• Burning sensations
• Immobility
• Night pain
• Lasts more than a couple of days
• Unfamiliar pain

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Basics

• RICE (24 hrs) MICE (gt24hrs)
• Rest
• Ice
• Compression
• Elevation
• Mobility (gt24hrs)

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Seek Specialist Advice

• Physiotherapist
• Drs
• Other Professionals Sports Rehabilitators,
  Strength and Conditioning, Podiatrist,
  Nutritionist, Psychologist

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Endurance Running Injuries

• What do we see commonly

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Shin and Foot Complaints

• Biomechanics
• Foot type
• Footwear
• Training load, intensity and type

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Foot Mechanics

• Pronation
• (Colapsing of the arch)
• Supernation
• (Reformation of the arch)

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Foot Types
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• Excessive Pronation
• Knee Turning in
• Thigh turning in
• Hip dropping
• Shoulders uneven

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Leading to

• Shin Splints
• Doesnt actually exist
• Midial Tibial Stress Syndrome (MTSS), Compartment
  Syndrome, Periostitus, Hot Spot

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Stress Fractures!!
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Low Back Pain

• Very common in both general population and sport
• Sport LBP tends to be Mechanical LBP
• Often associated with biomechanics, especially
  lack of hip ROM
• Need 3 components ROM, Stability and Strength!!

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Conditioning

• ROM, Stability and Strength
• Keep the range, be stabile and maintain speed!!

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Circuits

• One Model Pyramid Circuits
• No Equipment needed
• Works every major muscle group
• Opposite muscle groups
• Increased HR

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Pyramid Circuits

• 5 Exercises
• Pillars (Hip Raises)
• Squats
• Sit ups
• High Knees
• Press ups
• Done in pyramid ie 10 20 10 (2)
• Therefore - 10, 12, 14, 16, 18, 20, 18, 16, 14,
  12,10 of EACH EXERCISE (160 Reps!)

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WWW What Weight When?
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Conclusions

• Predisposing Factors- Trunk Rotation, Hip
  Extension, Hip Medial Rotation, Tight Calf's,
  Stiff Heal joint, Stiff Big Toe
• Need Full ROM, Stability and Strength in all
  areas including Core
• Maintain SPEED and Strength for Optimal
  Performance

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Contact Details

• Stuart Butler
• Allen Physiotherapy Rehabilitation and Sports
  Medicine
• 60 Woodbridge Road, Guildford,
• Surrey, Guildford GU1 4RF
• Tel [phone]
• www.physiosportsmed.co.uk
• stuart_at_myrehab.co.uk