Physiotherapist David Muehlenberg has been fantastic in helping me get safely back to running after an inflammatory condition led me to stop all activity. Having the gym and professional support available at the same location has been great. I now have a tailored gym program to improve my strength, to help manage my condition, and to give me a better base to run injury free.
I would highly recommend David in the clinic. I dislocated my right elbow a few weeks ago, although the swelling was gone after a week, I still struggled to straighten my arm fully and the movement was very much restricted. Upon recommendation, I came to see David Muehlenberg, and was very impressed by his in-depth knowledge, caring personality and professionalism. David thoroughly assessed my condition, and then did a massaging session followed by a detailed instruction on further exercises I should do at home. Magically, I could extend my arm fully after the session. I have been trying to do the three exercises every day and my arm movement and strength has been almost restored after a week. I am happy that I can dance again, thank you so much David, you’re just amazing!
I tried out MyoActive after seeing their Google reviews and Jayden hasn’t disappointed!! He cares for his patients and works hard to not just provide treatment but actually develop a plan to avoid treatment. Having the gym there helps with demonstrating exercises. Not all surprised that Jayden recently won Australian Myo of the Year!!!!
Can’t recommend Osteo Matthew enough! After initially seeing him for a snowboarding neck injury, he helped me recover from the injury and restrengthen the area. He then worked closely with me with recommended exercises to improve overall muscle strength to reduce the risk of further injury. Matthew explained everything to me really well so that I understood why I was having each treatment and how it would help me with my injury.
I injured myself doing a 10km run in 2022. I went to David Muehlenberg at MyoActive for his advice. He explained my conditions to me, in a way that a layperson can understand. We worked on a program to strengthen myself. With his guidance, I learn to 'test my limits', when to pullback and restart. The outcome being I just finished a half-marathon at the Melbourne Marathon Festival in October.As recommended by David, I joined this gym, which I love. It's a smallish gym but packs a lot in there. Love the fact that it's not crowded.There’s a nice lake nearby if you want to take a walk or run after a workout.
I've been there once, for remedial massage and advice on old injuries, was very happy and felt like I could move more freely the next day, with that pleasant sore feeling. Definately going back again, Nat is fantastic.
Natalie is a miracle worker! She cleared up my sinus infection with some sinus massage and lymph drainage. A very stubborn and painful sinus infection that had gone on for months and was resistant to two courses of antibiotics. I literally woke up the next morning after a treatment with Natalie and was properly cured. She is so competent and such a bubbly and pleasant personality too. I found the booking process super easy with Myoactive also. I haven’t done PT here, but the equipment and trainers look really high quality, so look forward to giving that a go in the near future.
Absolutely love the team at MyoActive. Shoutout to Jayden, Nat and Bridget. I started as a client of David’s for physio and went the full hog by joining the gym. It’s not crowded and a wonderful space for working out. Shhh! Don’t share with too many people. 😉
The team was very good from when I started with asking what problem I’m having planning and helping treating my sciatica with the method of myotherapy everyone was so helpful and friendly now it’s getting bit better thanks to the team much appreciated hoping to recover soon
The team at Myoactive have been amazing! Very friendly staff and easy to book into online. With Jayden’s support and advice over 18 weeks I was able to run my first marathon! Highly recommend MyoActive
I’d highly recommend Ashley . Came for an injured shoulder during boxing sparring. He pointed me it that the inefficiency in transfer of force through your muscles overloaded your shoulders and gave me some exercises .His observations made me consider hiring a new boxing coach and he pointed the exact same thing that I was shoulder punching and not twisting enough. The dry needling and massage also helped my recovery to come back to training quicker.
Had a really great experience. Jayden was friendly, experienced and great at relieving the pain I was having. He also spent time explaining to me some exercises to alleviate in future and sending me instructions to refer to. Thanks very much Jayden!Update: I visited again today and met Ashley. Had the same great and professional experience as before. Thanks again guys.
Highly recommend Myoactive. Jayden is incredible; I’ve seen a lot of different therapists for my jaw pain over the years and have always had it disregarded, or ignored as a ‘symptom’. Jayden actually listened! He has a holistic approach that makes a lot of sense (and is not airy fairy) and always takes the time to work on and release my jaw. Across three appointments these treatments and the exercises and lifestyle tweaks he suggested have made a significant improvement to my pain and mobility.
I’ve been seeing Ash for some time now for a variety of long-standing injuries. My recovery had previously been very frustrating, having seen many other practitioners with little progress to show for it.I’ve finally been making real inroads on my recovery, which I wholly attribute to Ash’s approach. He’s highly knowledgeable and well ahead of the curve for the hands-on and exercise components of treatment, but what really ties it all together is his whiteboard approach where he assesses and breaks down all the other factors that may be relevant to recovery, including your routines/actions outside of training and client mindset.This holistic approach helped to identify a number of problems affecting my progress in the other 23 hours of my day outside of the gym that I would otherwise never have identified. The combination of effective exercise selection, and several key changes to my routine and mindset towards my injuries/training have resulted in more progress over the last 3 months than in the previous 3 years. If you feel like you’re spinning your wheels elsewhere and struggling to make progress, then I couldn’t recommend Ash and the team at MyoActive more highly.
MyoActive looks after me very well. The people are very nice and knowledgeable (I've seen three therapists at MyoActive, Jayden, Ash and Taylor) and have worked with me to sort out various issues, physical and mental. Great bunch of people who know what they're doing.
Been seeing Jayden and Ash for a mixture of Myotherapy and Osteopathy as I recover from a chronic injury. The interconnected nature of this facility is what truly makes it unique, the team works cohesively and have been instrumental in my recovery. Amazing facility with everything you need to train whether you’re just beginning your fitness journey or are well experienced, young and old, all are welcome 🙏🏽
Amazing osteopath! Helped so much with my torn quad, provided so many tools to achieve my goals and recover without re injuring when returning to sports. Ash is a fantastic professional who doesn’t just look at the injury but takes into account a individuals whole lifestyle. Highly recommend Ash to anyone who's struggling with a injury or who needs a achievable and individualised recovery plan!
Another member of my family has been to Ash Hamilton and had great results, so after I tweaked my shoulder/neck I made an appointment.I have a physical labour job, as well as playing at a semi professional level of a physical sport (ice hockey).Ash did a full review of me physically and we have been working to alleviate my initial issue (which is done) and working to rebalance some areas that I have been avoiding due to some old injuries/aggrevations.I am already feeling great benefit, and have a plan to help strengthen some areas that will benefit me moving forward!Ash has been great to work with and I would fully endorse him (which I have already done to some friends!).
Absolutely love Ash's approach in management of my injury. Really thorough history taking, explained the big picture of where I'm at and through treatment and strengthening exercises where he wants me to get to, which is hopefully back on the netball court.Recovery has been much quicker than I anticipated, which I am extremely happy about. Highly recommended Ash and the very well run Myoactive Clinic.
I found Ash Hamilton through having ongoing (but intermittent) back issues and reaching out to a Facebook group for recommendations.Ash's name came up multiple time from people who all had great results and recoveries by being clients/patients of his so I booked in to see him at the MyoActive venue.I have prolapsed discs in my back, so have had various therapists and therapies over 10+ years, and I can state, working with Ash to both remedy the immediate issue, as well as working with him to build myself for prevention has been simply amazing.He takes the time to work through what your immediate issue is, but also identifies other areas that you may not have been aware of, but are contributing to the issue (which for me was general stiffness in the upper torso) and uses various techniques and methods to remedy them.Highly recommended!!!!!
I found Myoactive on the web and after seeing the good reviews, i decided to give it a go as I have been in pain due to shoulder injuries for 6 months and unable to sleep due to the pain. Been to osteo and physiotherapist which did not have positive outcome. After just 1 session with Jayden, the pain has reduced a lot where i am able to sleep better without pain and the recommended exercises also a few sessions have helped to be able to lift up the shoulder slowly. Thank you Jayden and highly recommend Myoactive.
I went to Jayden as I could not lift up my right hand and could not sleep due to the pain. He was super good cos just after one session of therapy and some rest, I was able to lift my hand again! Their staff was also very friendly! Will definitely recommend Jayden to my friends!
I highly recommend David Muehlenberg (the best physio ever!!!) I had stiff neck for 3 weeks and in a bad pain. David reduced my pain by at least 50% with the 1st visit! He is very knowledgeable with a great manner.
I have lower back pain for a number of years with mild scoliosis. Been to a couple of physiotherapists which did not have positive outcome.Finding MyoActive sports medicine via Web and reading more about it, eventually led me to engage them.David Muehlenberg, in my first visit was asking specific questions to understand my condition. After physical examination together with some body movements, David proceeded with hand on massage to the affected area.After about 7 sessions and doing the prescribed exercises at home, I am happy to say that my back condition has improved, allowing me more flexibilty to play with grandchildren.I am happy to recommend David.
I’ve been struggling with lower back pain and stiffness all around and it only took about 5 sessions to feel great again. I had Ash take care of me and break down on why I was feeling this pain, he used tactics through a white board targeting what was causing me stress and to build and learn off of it. To add onto that he was exceptional at massaging and taking any tension away. 10/10 would recommend for anyone having similar issues.
I have tried different allied health professions to help me with my chronic back problems but it's Ash ( Osteopath) from Myoactive who managed to give me the right exercises suited to my condition. From then, I've continued with the exercises she gave me and I'm still pain free.
Ash is a an exceptional osteo, working amongst an exceptional team at myoactive. His knowledge is second to none and the support you receive outside of treatment makes you realise how much he cares.Couldn’t recommended more highly
Started attending MyoActive last year after dealing with constant back issues for the past 5+ years. Have been seeing Jayden for Myotheropist treatments over that time and can say with 100% confidence that his treatments have had a massive impact on my mobility and general well-being. Hands on treatment, step by step guidance in their fully equipped gym as well as ongoing support are all reasons to keep coming back.
After several falls over a period of two years I aggravated the old back pain that I`d had off and on some fourty years. I am now seventy five years old and play club Golf. I persevered playing with some pain until four months ago, while playing, I tripped exiting a bunker and it became inflamed so I had to cease playing completely. I tried Physio, Chiro, over that period, but all to no avail. In desperation, I thought I`d give Osteopathy a try and eventually found Ashley Hamilton at MyoActive Sports Medicine in East Burwood and after a few visits, my back improved to the point that I`m now back playing Golf and I have most movements and relatively free of pain. I would recommend Ashley to anyone who is resigned to a lifetime of pain, it is worth a try.Joe Dimasi
Yesterday I made the trip out to Burwood for a treatment with Nat. Do not let her warm smile and pleasant demeanour fool you - she is mighty and an absolute power force when it comes to relieving the most persistent of injuries.Nat’s knowledge is exceptional. She doesn’t treat the location of the pain and instead, takes the time to determine the source of pain.I look forward to working with Nat to continue rehabilitation and improve my mobility.
Temporomandibular Joint Dysfunction (TMD) can be an excruciating condition, causing discomfort and impacting various aspects of daily life. From jaw pain and headaches to limited jaw movement, the effects of TMD can be overwhelming. At MyoActive, our leading facility in Burwood East, we specialise in providing effective treatments to alleviate TMJ-related pain and restore your quality of life.
Understanding TMD and its Causes:
TMD refers to a range of conditions affecting the temporomandibular joint (TMJ), which connects the jawbone to the skull. Several factors can contribute to TMD, such as masticatory muscle dysfunction, displaced TMJ articular discs, bruxism (teeth grinding), and occlusal problems (bite misalignment). Other contributing factors include mandibular malalignment, wisdom teeth removal, prolonged mouth opening during dental procedures, poor cervical posture, myofascial pain, neuropsychological factors, stress, and less common causes like trauma, infection, polyarthritic conditions, tumors, and anatomical abnormalities.
The MyoActive Approach:
At MyoActive, we are dedicated to helping individuals suffering from TMJ and TMD find relief and regain control over their lives. Our team of experienced professionals understands the complexities of these conditions and customizes treatment plans to address the unique needs of each patient.
Comprehensive Assessment: We begin with a thorough evaluation to identify the underlying causes and severity of your TMJ-related symptoms. By understanding your medical history, conducting physical examinations, and utilizing advanced diagnostic tools, we gain valuable insights to develop an effective treatment strategy.
Personalized Treatment Plans: Our tailored treatment plans combine various modalities to address the specific factors contributing to your TMD. These may include myotherapy, physiotherapy, jaw exercises, relaxation techniques, and posture correction. By targeting the root causes of TMD, we aim to alleviate pain and improve jaw function.
Advanced Therapeutic Techniques: MyoActive employs state-of-the-art therapeutic techniques designed to optimize the healing process. These may include manual therapy, trigger point release, myofascial release, dry needling, and corrective exercises. Our team stays abreast of the latest advancements in TMD treatment to provide you with the most effective care.
Patient Education and Empowerment: We believe in empowering our patients with knowledge about their condition and self-care techniques. Through education and guidance, we equip you with the tools to manage your symptoms and prevent future recurrences. We also provide advice on lifestyle modifications, stress management, and ergonomics to support your overall well-being.
Compassionate Support: MyoActive understands the impact TMD can have on your physical and emotional well-being. We strive to create a caring and supportive environment where you can openly express your concerns and receive compassionate care throughout your treatment journey.
If you are desperately seeking relief from TMJ and TMD, MyoActive in Burwood East is here to help. With our expertise, personalized treatment plans, and advanced therapeutic techniques, we are committed to assisting you in overcoming the challenges posed by TMD. Don’t let jaw pain and discomfort hold you back any longer – take the first step towards reclaiming comfort and contact MyoActive today.
Disclaimer: The information provided in this blog is for educational purposes only and should not be considered medical advice. Please consult with a healthcare professional for personalized diagnosis and treatment options.
In the realm of physical therapy, two commonly sought-after modalities for musculoskeletal issues are Myotherapy and Remedial Massage Therapy.
Although there may be some overlap in their techniques and objectives, it’s important to recognize their unique characteristics. In this blog, we will delve into the distinctions between these two practices based on information provided by MyoActive Sports Medicine’s website. By understanding their qualifications, skill sets, and treatment approaches, you can make informed decisions when seeking the appropriate therapy for your needs.
Qualifications and Training:
Myotherapy: Myotherapy practitioners undergo specialized training to become experts in the assessment, treatment, and management of musculoskeletal conditions. According to MyoActive Sports Medicine, myotherapists are required to complete a nationally accredited Advanced Diploma in Myotherapy and/or bachelor of health science (myotherapy), which involves comprehensive studies in anatomy, physiology, pathology, and various manual therapy techniques. This rigorous education equips them with a deep understanding of the musculoskeletal system and the ability to perform advanced assessments.
Remedial Massage Therapy:
Remedial massage therapists also receive formal training; however, their focus is primarily on massage techniques rather than the broader scope of musculoskeletal assessment and management. They typically undertake a Certificate IV or Diploma in Remedial Massage, which encompasses the study of anatomy, physiology, and basic massage therapy techniques.
Scope of Practice:
As highly skilled practitioners, myotherapists possess an extensive scope of practice. They can perform advanced musculoskeletal assessments to identify underlying causes of pain and dysfunction, not limited to the muscular system alone. Myotherapists are trained to address both acute and chronic conditions and employ a wide range of techniques beyond massage, such as trigger point therapy, dry needling, myofascial release, stretching, and exercise prescription. Their comprehensive approach aims to treat the root cause of the issue, promote recovery, and prevent future occurrences.
Remedial Massage Therapy:
Remedial massage therapy primarily focuses on the application of massage techniques to alleviate musculoskeletal pain and discomfort. While remedial massage therapists may possess knowledge of anatomy and basic assessment skills, their scope is more centered around soft tissue manipulation. They utilize a variety of massage techniques, including deep tissue massage, Swedish massage, and sports massage, to target specific areas of tension and provide relief.
Myotherapists employ a holistic approach to treatment, considering the interconnectedness of the body systems. They conduct thorough assessments to identify imbalances, muscle weaknesses, and postural issues. Based on these findings, myotherapists develop personalized treatment plans that may include a combination of manual therapy techniques, stretching exercises, and lifestyle recommendations. They focus not only on providing temporary pain relief but also on addressing the underlying causes of dysfunction and promoting long-term recovery.
Remedial Massage Therapy:
Remedial massage therapists concentrate on the application of massage techniques to relieve muscular tension, reduce pain, and improve circulation. Their primary goal is to alleviate symptoms and enhance relaxation. While they may provide valuable short-term relief, their treatment approach may not necessarily encompass a comprehensive assessment or involve extensive knowledge of other musculoskeletal dysfunctions.
In summary, Myotherapy and Remedial Massage Therapy offer distinct approaches to musculoskeletal care. Myotherapy encompasses a broader scope of practice, with practitioners possessing advanced knowledge in assessment, treatment, and management of musculoskeletal conditions. They utilize a range of techniques beyond massage to address the underlying causes of pain and dysfunction. On the other hand, Remedial Massage Therapy primarily focuses on applying massage techniques to provide relief and relaxation.
When deciding between these therapies, it is essential to consider the nature and complexity of your condition. If you require a comprehensive assessment and a multifaceted treatment plan, Myotherapy may be the most suitable choice. However, if you are seeking temporary relief for muscular tension and relaxation, Remedial Massage Therapy could be a viable option.
Remember, it’s always beneficial to consult with qualified professionals who can assess your specific needs and provide appropriate guidance. By making informed decisions, you can ensure you receive the most effective treatment for your musculoskeletal concerns.
Myotherapy vs Remedial Massage: Understanding the Differences and Choosing the Right Therapy for You
If you’re experiencing musculoskeletal pain and injuries, you may be wondering which type of manual therapy is right for you: Myotherapy or Remedial Massage?
Both therapies have their own unique benefits, but it’s important to understand the differences between them in order to choose the best one for your specific needs.
Myotherapy: A Comprehensive Approach to Pain Management
Myotherapy is a manual therapy that focuses on the assessment, treatment, and management of musculoskeletal pain and associated conditions. Myotherapists at Myoactive undergo extensive training in anatomy, physiology, and biomechanics, as well as hands-on training in manual therapy techniques, ensuring that they are well equipped to diagnose and treat a wide range of conditions.
At Myoactive, our myotherapists take a comprehensive approach to pain management, using a combination of deep tissue massage, trigger point therapy, stretching, and dry needling to address the root cause of your pain. This allows us to not only relieve your symptoms, but also to improve your overall function and mobility.
Remedial Massage: Targeted Relief for Specific Areas of Pain
Remedial Massage is a type of therapeutic massage that aims to treat musculoskeletal pain and injuries. Remedial massage therapists use various manual therapy techniques, such as deep tissue massage, trigger point therapy, and stretching, to target specific areas of the body that are causing discomfort.
While remedial massage can provide targeted relief for specific areas of pain, it may not address the underlying cause of the issue. If you’re looking for a more comprehensive approach to pain management, Myotherapy may be a better option for you.
Choosing the Right Therapy for You?
Ultimately, the choice between Myotherapy and Remedial Massage will depend on your specific needs and goals. If you’re experiencing chronic pain, headaches, or sports injuries, Myotherapy may be the best choice for you. On the other hand, if you’re looking for targeted relief for a specific area of pain, Remedial Massage may be the way to go.
At Myoactive, we offer both Myotherapy and Remedial Massage services to help you find the right therapy for you. Our experienced therapists will work with you to assess your needs and create a personalised treatment plan to help you achieve your goals and live a pain-free life.
Benefits of Myotherapy: Myotherapy offers a number of benefits, including reduced pain, improved mobility and flexibility, enhanced athletic performance, and improved overall quality of life.
Benefits of Remedial Massage: Remedial Massage is a great option for those who are looking for a more targeted approach to pain relief. It can help to reduce muscle tension, improve circulation, and promote relaxation, leading to reduced stress and improved overall well-being.
Importance of choosing a qualified therapist: When choosing between Myotherapy and Remedial Massage, it’s important to choose a qualified therapist who has the training and experience to provide the best care possible. At Myoactive, all of our therapists are highly trained and qualified to provide safe and effective manual therapy services.
Safety of manual therapy: Both Myotherapy and Remedial Massage are generally considered safe when performed by a qualified therapist. However, it’s important to talk to your therapist about any concerns or pre-existing conditions you may have before starting treatment.
Combining Myotherapy and Remedial Massage: In some cases, combining Myotherapy and Remedial Massage may be the best approach to pain management. Your therapist can help you determine the right combination of therapies to achieve the best results for your specific needs.
The COVID-19 pandemic has affected people of all ages, and those with weaker immune systems may have been particularly vulnerable. Whether you have had the virus or not, the stress and uncertainty of the past year has taken a toll on our physical and mental health. One way to aid in your recovery is through massage therapy.
Massage therapy has been shown to have many benefits for both physical and mental well-being. For those who have had COVID-19, or for those with weaker immune systems, massage can help alleviate some of the symptoms associated with the virus, such as fatigue, muscle aches and pains, and difficulty sleeping. Additionally, massage can help to improve overall health and wellness, by reducing stress and anxiety, and by improving circulation and immune function.
One of the main benefits of massage is its ability to reduce stress and anxiety. The pandemic has caused a great deal of stress and uncertainty, which can lead to a host of mental health issues. Massage therapy can help to reduce stress and anxiety by decreasing the levels of the stress hormone cortisol in the body. Additionally, massage can help to improve mood by increasing the levels of the feel-good hormones serotonin and dopamine.
Massage can also help to alleviate some of the physical symptoms associated with COVID-19. Many people who have had the virus or have weaker immune systems have reported experiencing fatigue, muscle aches and pains, and difficulty sleeping. Massage can help to reduce these symptoms by improving circulation, which can help to increase the delivery of oxygen and nutrients to the muscles, and by reducing muscle tension and soreness.
Another way massage can aid post-covid recovery for people with weaker immune systems is through its ability to boost the immune system. The immune system plays a crucial role in fighting off infections, and massage has been shown to increase the number of immune cells in the body, as well as to increase their activity. This can help to improve overall health and wellness, and can also help to reduce the risk of future infections.
Lastly, massage can also be beneficial for post-covid recovery by helping to improve sleep. Many people have reported difficulty sleeping, due to stress, anxiety, and physical discomfort. Massage can help to improve sleep by reducing muscle tension and soreness, and by promoting relaxation.
In conclusion, massage therapy can be an effective tool for post-Covid recovery for people between the ages of 20-60 with weaker immune systems. Whether you are experiencing physical symptoms, such as fatigue and muscle aches, or mental health issues, such as stress and anxiety, massage can help to alleviate these symptoms, and improve overall health and wellness. So, give yourself a self-care day and book your massage today.
Training Loads and Injury Risk – Finding the Sweet Spot
Regular participation in sport and exercise is one of the best things we can do to optimise our health and well-being. The benefits of regular physical activity are numerous and well-established. Some of these include: reduced risk of cardiovascular and metabolic health complications, improved weight management, improved mental health, and a shorter recovery and less severe outcomes if you become sick. This is not to mention the multitude of other social and psychological benefits associated with team sports and group exercise.
Around this time of year – where new year’s resolutions are being set and the summer sun is inviting us to soak in its splendour outdoors – people are starting to ramp up their exercise. Great! With more and more people beginning to increase their training, this time each year we start to see the same pattern pop up: people go too hard, overdo it, and get injured. So why do we reliably get injured when we exercise more, when our more athletic friends seem to get away with training year-round injury-free?
It’s all about Risk
Injuries happen. Look at any professional sporting team – even with the best doctors, physiotherapists, and allied health staff working around the clock to keep their athletes in top condition – you’ll see injuries popping up every single week. While we’ve made great strides in reducing rates of certain types of injury in sport using modern warm-up and strengthening protocols (such as the FIFA11+ protocol for professional football, or the KNEE program for netball), injuries are a part of life and something we will never get rid of completely.
Sport, exercise, and all forms of physical activity inherently come with a certain risk of injury. Though many sporting injuries are the result of physical contact, slips, and traumas, the majority of injuries we see are considered overuse injuries – something we’re a lot better at predicting and preventing.
Training Load & Supercompensation
Overuse injuries occur when repetitive loading of a tissue, joint, or other structure within the body exceed the body’s ability to recover from the damage associated with that load. These include common conditions such as; patellofemoral pain, shin splints, bursitis, tendinopathies, and at the extreme end can include stress fractures and muscle tears. High levels of training load results in minor damage to bones, joints, and muscles, which our body responds to by repairing that damage and making the tissue stronger and more durable for next time. This is usually called supercompensation. This process occurs with rest, and takes time. For muscles, we’re looking at days for this regeneration to occur, and for bones, joints, and other tissues, we’re looking at weeks.
Simply put, training load can be thought of as the total amount of exercise performed multiplied by the difficulty of that exercise. In professional sporting contexts, this can be quantified a number of different ways, for example by calculating the total weight lifted in a workout, the total distance ran during competition, or the number of minutes spent exercising above a certain heart rate. A simple method of quantifying training load for recreational athletes involves rating a workout’s difficulty using the Rate of Perceived Exertion (RPE) – a simple scale of 1-10 where 1 feels like minimal exercise and 10 feels like maximal exercise.
So as we begin to ramp up our training loads in preparation for beach cricket or this year’s Christmas pudding, we run the risk of overloading our bodies without allowing adequate time for rest and recovery – eventually leading to injury. However, we know from the research that progressively overloading the body is a key variable in improving our our strength, fitness, and sports performance (that is, gradually increasing workout difficulty, duration, or intensity from week to week). So how do we achieve supercompensation and reach our fitness goals without increasing our risk of injury?
Optimal Training Loads and the Acute:Chronic Workload Ratio
When looking to significantly increase training loads, we need to consider the speed at which we begin to ramp things up. Multiple studies have been conducted looking at training loads and injury risk, and conclusions have always been fairly consistent. This chart from the British Journal of Sports Medicine shows the likelihood of injury in multiple Aussie sports represented using an acute:chronic workload ratio. Here, the acute workload represents the total training volume of the past week, and the chronic workload represents the average total weekly training volume of the previous 3-6 weeks.
Gabbett TJ. The training—injury prevention paradox: should athletes be training smarter and harder? British Journal of Sports Medicine 2016;50:273-280.
What this chart shows is that the timing of any changes to our training volume is incredibly important in predicting our risk of injury. As the author of the above study notes, there seems to be a ‘sweet spot’ where injury risk is lowest when acute:chronic workload ratios sit between 0.8-1.3.
It should now come as no surprise that any significant increases to training load over a 3-6 week period drastically increase our risk of getting injured. This means that going from running 2-times a week to running 5-times a week without allowing your body the time to adapt to that volume is likely to end in pain or injury. In the same way, increasing from a 50kg to 100kg bench press over the course of 4 weeks also carries an increased risk of injury than increasing to, say, 70kgs. What may be a more interesting finding is that any significant decrease in training load over the same period is also associated with an increased risk of injury. In much the same way that we lose strength and fitness after any significant time away from training, our bodies lose their capacity to handle load with significant periods of rest. A sudden decrease in training load is likely associated with a decrease in body strength and robustness, leading to a higher chance of injury when exercise is performed.
Practical Tips & Take Home Messages
Our bodies are strong and resilient, and can handle most of whatever we choose to throw at them. With that said, sudden increases or decreases in current exercise volumes can lead to an increased risk of injury. In order to enjoy your summer and reduce your chance of needing to see us, here are some general tips to avoid injury:
Establish an exercise routine and stick to it. This will avoid any sudden spikes in training load due to inconsistent training scheduling.
Avoid sudden spikes in training load – this includes sudden increases or decreases.
Slowly get stronger. Regular gym work and strength and conditioning has been shown to significantly reduce your likelihood of many common injuries, and will probably help your sport performance too!
Optimise your recovery. Ensuring that rest, nutrition, and stress levels are well managed is vital to recovery from exercise and creating a supercompensation response. This includes aiming for 7-9 hours of good quality sleep per night.
Unsure where to start? Speak to a professional! Here at MyoActive, our team of Myotherapists, Physiotherapists, and Osteopaths are all trained in exercise prescription and modern injury prevention protocols. To find an available appointment, simply call 0422 580 035 or book online via https://myoactive.cliniko.com/bookings.
Looking for sensational remedial massage near me? Look no further than remedial massage in burwood east! We will explain everything on your mind relating to remedial massage and what to expect during a consultation.