## _Be Pro- active and prevent injury._ ###### Image: _Physicalliving.com_ from article: "Building Blocks of Becoming a Strong Resilient Runner". Click $1 for article. **Melanie's Tips for runners and walkers to lower your injury risk** Over the years of my $1 I have seen many running injuries and h...

In $1 we took a look at the scientific and anecdotal evidence that is floating about on both minimalist and shod running. As you may have read, there is no real conclusive evidence on what works best for your body. This edition we will explore the implications of the research on your running - if yo...

**Arguments for running _sans_ shoes** Advocates of minimalist running claim barefoot running is better for the bones and joints of the body, allowing you to run the way nature intended. After all, humans have been running for millions of years as a matter of sheer survival and, without shoes! It ha...

Leg strength, trunk control and endurance for the snow, winter sports and running seasons. Work on your postural awareness and control while using your legs. For this exercise, find a wall and weights if you have them. 1\. Stand with your feet hip width apart and approximately 30-40 cm from the wall...

**Healthy neuro-dynamics for your upper trunk and arm nerve pathways.** **Reduce arm** **tightness, aches and neck tension while building your spinal and postural muscle** **endurance.** Scoop sand while sitting at your desk. 1\. Sitting supported in your chair, ‘grow tall’ through your waists and g...

A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. Additional benefits of warming up include physiological and psychological preparation. Recently there has been a shift in thinking and scienti...

As we spend so much of our time sitting at our desk mostly staring at a computer screen it is very easy to become stiff and sore. Here are 5 easy ways to exercise while at work to reduce your stiffness and pain: **1\. Seated Twisting**: Move forward so you are sitting on the edge of your chair and s...

Here are the term dates for your diaries for next year. **Term 1** Monday 30th January - Thursday 5th April (10 weeks) **Term 2** Monday 23rd April - Friday 29th June (10 weeks) Anzac Holiday 26th April **Term 3** Monday 16th July - Friday 21st September (10 weeks) **Term 4** Monday 8th October - Fr...

As some of you are aware, an invaluable tool in muscle and "brain" (motor control) retraining now available to physiotherapists is the RTUS. Our colleagues at Castlereagh Physiotherapy Clinic have one on site and most of you would find a session with it most helpful. From the beginnings of your reha...