Post-Pregnancy Exercise

Having recently had a baby myself, I thought I would give some insight into what types of exercise, as well as when one can start exercising following giving birth. Of course, post-pregnancy exercise depends on whether you have had a natural birth or a Caesarean section, and also the level of fitness you managed to maintain during your pregnancy. These are only guidelines – always check with your doctor before starting any exercise programme following giving birth, especially if you had any complications during pregnancy or birth.

Regardless of whether you had a natural birth or a Caesar, the body takes about six weeks to heal from the labour and/or surgery and so one must use this time to rest and recover and focus on your new born baby. Your body has undergone many changes over a period of nine months, so it will take time to get back to what it was before. However, one can start very gentle pelvic floor exercises the day after delivery, and light walking within your pain limits can begin one week later and is good for both your body and mind. Use pain as a guide – if you experience any discomfort, stop whatever you are doing immediately.

About six weeks post-delivery, your body should start to feel a little more normal again. You can increase your pelvic floor exercises and walking as you feel comfortable. Provided your surgical wound has healed without any complications and your doctor gives you the go-ahead, you can start swimming. After 12 weeks, gentle cardio, as well as light resistance exercises can be started, again provided your doctor has cleared you for this. Again, use pain as your guide and stop immediately if you experience any discomfort. Start slowly with whatever it is you are doing and increase gradually within your pain-free limits. Remember: even if you kept fit during pregnancy, your body has undergone a huge amount of trauma, whether it be from labour or surgery or both. If you laboured and still had a Caesar, the trauma to the body is even greater and so you will take a little longer to recover. Always listen to your body!

If you feel like you need some company or a little guidance, consider joining group classes, such as a Pilates class, or consult a biokineticist who will provide you with an appropriate exercise programme.

Exercise is like medicine for your body and mind and will help you to feel like yourself again after a long process of many changes. Embrace your new body and work within its limits. Take your baby for walks with you and enjoy the special time together.

References

The Pregnancy and Baby Book; DK Publishers

A Joyous, Healthy and Active Festive Season

Once again I would like to thank all my loyal readers for your continued support throughout the year. I hope you have gained some useful insight from the topics covered during the past year.

I wish you a joyous festive season and a prosperous new year. May 2016 be a happy and healthy year for you all.

Remember to keep active during the festive season! Play and laughter can be the best exercise! J

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Plantar Fasciitis

Plantar fasciitis is one of the most common foot injuries, affecting approximately 10% of runners. It is an inflammatory condition, in which the connective tissue on the underside of the foot becomes inflamed. Intrinsic factors contributing to this condition include biomechanical factors related to the foot and ankles, as well as muscle imbalances in strength and flexibility of the lower leg and foot muscles. Extrinsic factors include incorrect footwear, poor training and excessive running on hard or uneven surfaces.

Signs and Symptoms

Pain is experienced on the underside of the foot, near the heel, and is usually worse after rest and will be particularly severe first thing in the morning when weight is placed on the foot. This pain tends to improve within a few minutes of walking. In more severe cases, where there is neural involvement as well, pain is more severe and widespread. Pain often improves with activity, but will recur after rest.

Management

Ice and non-steroidal anti-inflammatory drugs are used to manage the acute pain and inflammation. Massage is used to reduce inflammation in the fascia. Strapping and heel lifts may be used to take the pressure off the arch of the foot. Achilles tendon stretches should be performed, as well as various other exercises to improve range of motion in the ankle and foot, within pain-free ranges. Gentle strengthening exercises can be done to improve muscle strength around the foot and ankle, again within pain-free ranges. A biokineticist can then assess factors contributing to the condition and provide appropriate stretching and strengthening exercises to improve muscle imbalances, thereby preventing the condition form recurring.

References

Foundations of Athletic Training: Prevention, Assessment and Management

Newsflash!!

I would like to welcome Monique Turner to my practice.

Monique is a registered biokineticist and she will be practicing at:

95 Boeing Road East

Bedfordview

(entrance on Marais Street)

Tel: 011 454 0232

Hamstring Strains

The hamstrings are the most commonly strained muscles in the body. This injury occurs when the hamstrings are stretched beyond their acceptable range of movement, either in a sudden movement, such as a violent stretch, or from repetitive motions. Hamstring strains range from mild (Grade I) to severe (Grade III), depending on the number of muscle fibres affected and the severity of the strain.

Risk factors for hamstring strains

The following factors increase the risk of developing a hamstring strain:

·         Poor flexibility

·         Poor posture

·         Muscle strength imbalance

·         Improper warm-up

·         Muscle fatigue

·         Poor neuromuscular control

·         Previous injury

·         Overuse

·         Incorrect technique

Signs and symptoms

Grade I (mild) hamstring strain:

·         Mild pain and tightness in the back of the thigh

Grade II (moderate) hamstring strain:

·         Tearing or popping sensation

·         Moderate pain and weakness

·         Difficulty bending the knee

Grade III (severe) hamstring strain:

·         Tearing or popping sensation

·         Severe pain and weakness

·         Individual will limp

·         Inability to straighten the knee completely or strike the ground with the heel first when walking

·         Difficulty bending the knee

·         Swelling and bruising occurs 1-2 days after the injury

Management

Initial treatment should include rest, ice, compression and elevation. Non-steroidal anti-inflammatory drugs are often prescribed as well. Crutches are used in more severe cases, if deemed to be necessary. Physiotherapy is required to reduce pain and swelling and regain range of movement.

Individuals with this injury often complain that the injury is chronic and recurring. This is usually because the strengthening and final-phase rehabilitation is neglected. It is crucial that the hamstrings are strengthened following a strain, to prevent the injury from reoccurring and to prevent injury to other parts of the body, such as the knee, as a result of muscle imbalances. A biokineticist can assist in prescribing appropriate exercises to strengthen the hamstrings and return an individual to full function, whether it be the normal daily activities, or specific sporting movements.

References

Foundations of Athletic Training: Prevention, Assessment and Management