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Speaker 1: Hey there, healthy listeners, thanks for joining us on this

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Speaker 1: Body and Soul podcast. I hope you are staying healthy

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Speaker 1: ish as the weather cools down. It's getting chill, isn't it.

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Speaker 1: I am Felicity Harley. Joining us today is Aaron Scully.

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Speaker 1: He's a strength and conditioning coach currently working with the

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Speaker 1: Newcastle Night He is also founder of I Perform Lab

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Speaker 1: and today we are discussing the most important thing you

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Speaker 1: can do to prevent well injuries, not just now but

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Speaker 1: also in the future. Now if you like what you

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Speaker 1: hear from Aaron, and I know you will, it's a

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Speaker 1: really good chat this one. Make sure you're listening to

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Speaker 1: Extra Healthy Ish, where we go a bit deeper into injuries,

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Speaker 1: including prevention management, and we also discuss well fem our

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Speaker 1: related injuries in catch that wherever we get your podcasts. Aaron,

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Speaker 1: thanks for joining us today.

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Speaker 2: How are you a very good Thank you yourself?

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Speaker 1: Yeah, I'm good. Actually, I'm excited to talk to you.

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Speaker 1: We haven't covered injuries for a very long time on

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Speaker 1: the podcast, so took us through some common injuries that

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Speaker 1: perhaps every I know you work with elite athletes to

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Speaker 1: talk about. You know, the rest of us. The everyday athlete,

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Speaker 1: what are some common ones you see out there?

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Speaker 3: Oh look, I mean you can't go past you know,

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Speaker 3: the old calf strains and handscering strains, and you know

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Speaker 3: just with your your runners, your runner's knee, and you

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Speaker 3: know all sorts of little achilles, tendenoprathies and things like that,

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Speaker 3: so that they're probably the most common things. And then

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Speaker 3: as you get older, you're looking at things in and

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Speaker 3: around your loll back and your heat.

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Speaker 1: So so it's funny how they're just the little calf strain.

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Speaker 1: It sounds so little, and I know in elite athlete

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Speaker 1: terms it is so little. Well actually, you know people

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Speaker 1: can miss games for having strained calves, but it's amazing

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Speaker 1: As an everyday athlete, it can just take over your

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Speaker 1: your life and you're like, oh my gosh, I can't

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Speaker 1: exercise for weeks.

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Speaker 2: Oh look.

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Speaker 3: It's especially you know for the weekend warrior that wants

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Speaker 3: to sign up them you know, play another season of

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Speaker 3: netball or oz tag or touch footy, and you know

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Speaker 3: they're in their late thirties and whatnot, and they realize that,

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Speaker 3: you know, you kind of need to train a little

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Speaker 3: bit before you go out and do those things, so

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Speaker 3: tends to be things like hampshets and cars that are

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Speaker 3: the first things to go. That's why they call them

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Speaker 3: a bit of a old man's or old ladies injury.

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Speaker 1: Hey, not old lady at thirty five, let's say late no, no.

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Speaker 3: No, no, no, no.

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Speaker 1: Do I actually really love that because that is what

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Speaker 1: we all feel when we you know, I did actually

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Speaker 1: play touch footy in summer and yeah, we're all over

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Speaker 1: well many of us are over forty, and we're all like,

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Speaker 1: oh my gosh, we are old ladies running around out there.

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Speaker 1: Talk to us about determining someone's injury risk profile or

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Speaker 1: how do you determine in the lab? And then how

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Speaker 1: can the rest of us that can't get to your

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Speaker 1: lab in Newcastle work out? What is our injury risk?

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Speaker 1: What are they?

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Speaker 3: Yeah, well, I guess the way that I approach it,

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Speaker 3: and I cannot, you know, not speak to everybody. There's

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Speaker 3: a lot of different ways of're doing and injuries are

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Speaker 3: multi factorial in that there's a lot of different things

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Speaker 3: that contribute to them.

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Speaker 2: But one of the things that we know that.

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Speaker 3: Contributes to injuries is things like imbalances and weakness.

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Speaker 2: So we know.

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Speaker 3: That you know, if there's a over ten percent asymmetry

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Speaker 3: between right and left and say your cars, your hamstrings,

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Speaker 3: your groins, then there's an added increased risk to injury.

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Speaker 3: But also if you're weak in those areas also you

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Speaker 3: put yourself at an increased risk. So the way we

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Speaker 3: determine this is we kind of use some of the

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Speaker 3: latest technology that's commonly used by athletes and professional sporting

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Speaker 3: organizations around the world, and you know, things like Nord

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Speaker 3: boards and fourth plates and fourth frames and all these

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Speaker 3: real sex and toys. I guess give us an objective

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Speaker 3: measurement of how strong these individuals actually are in those areas,

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Speaker 3: and from there we can determine, you know.

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Speaker 2: If they're at an increased risk of injury.

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Speaker 3: Now we can't say that you're going to injure yourself,

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Speaker 3: but we'll say, well, based on research, based on evidence,

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Speaker 3: based off benchmarks that we have, you're at an increased

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Speaker 3: risk of doing something such as your hams during broad

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Speaker 3: on your calf, and without information, we can target an

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Speaker 3: intervention to.

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Speaker 2: Mitigate that area of being injured. Strength train.

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Speaker 1: It's a really interesting approach, isn't it. What about if

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Speaker 1: we can't you know, if we don't have access to

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Speaker 1: all this tech. If we're at home, are there any

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Speaker 1: things that we can check in with ourselves or do

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Speaker 1: you know, I mean the balance is really interesting. For example,

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Speaker 1: are there any things that we can do at home

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Speaker 1: to check our injury risk or profile.

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Speaker 3: I'm going to be completely honest and as I'll be

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Speaker 3: blunt here, get strong and if you're strong, get stronger

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Speaker 3: because strength is a big key to longevity, being active.

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Speaker 3: You know, we talk about balance stability falls in.

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Speaker 2: The aging population.

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Speaker 3: Everything comes down to muscle mass and getting stronger. You know,

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Speaker 3: squat large, push, pull, rotate, all those fundamental movements.

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Speaker 2: And I'm not talking you.

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Speaker 3: Know things like you know, bodyweight squats for ten reps.

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Speaker 3: I'm talking like load up and you don't need to

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Speaker 3: be a power list, but you need to be doing

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Speaker 3: something that's going to get your heart rate up and

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Speaker 3: challenge you. That's the only way you're going to get stronger,

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Speaker 3: and through there you nullify a lot of these risks.

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Speaker 3: That's probably the main point in terms of how do

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Speaker 3: you go.

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Speaker 2: About getting these getting these.

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Speaker 3: Information outside or you know, if you're not necessarily where

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Speaker 3: I am, well, a lot of good phusiast will have

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Speaker 3: some of this technology, and a lot of good gyms

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Speaker 3: will have some of this technology. But it's one thing

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Speaker 3: just to go and get a whole lot of testing dumb,

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Speaker 3: But that's another thing to kind of get a really

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Speaker 3: good target.

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Speaker 2: And intervention and stick to it. So insistencies also the key.

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Speaker 1: Yeah, great advice. What about overtraining? Do you see many

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Speaker 1: people come in who have overtrained? And I mean, I

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Speaker 1: feel like I'm seeing other end of the spectrum. There's

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Speaker 1: a lot of people who are just well running half

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Speaker 1: marathons and marathons, and there's just so much overtraining, and

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Speaker 1: this we know can also lead to injury. Any warning

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Speaker 1: signs here.

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Speaker 2: I reckon a lot of you.

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Speaker 3: I reckon overtraining would peak around January one when all

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Speaker 3: the solutions start, and kind of fall off around February.

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Speaker 3: But to answer your question, you know, there's probably two

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Speaker 3: ways of looking at this, and this is probably more

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Speaker 3: anecdotical than anything.

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Speaker 2: But if you haven't been doing much and.

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Speaker 3: Then you decide that you want to go to a

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Speaker 3: marathon or whatever, be progressive with your training, be consistent

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Speaker 3: with it, but don't try to do everything all at once,

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Speaker 3: because that's when we're going to run in a little

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Speaker 3: bit of trouble. One thing that we know about injuries

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Speaker 3: and tendons in particular is they don't like holidays and

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Speaker 3: they don't like prices.

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Speaker 2: So when you go from nothing to doing a lot,

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Speaker 2: things start to flare up.

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Speaker 3: And when you go from doing a lot to nothing,

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Speaker 3: then you're putting yourself at that riskl when you go

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Speaker 3: and do something again. So instead of training for your

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Speaker 3: mouth on five days a week, maybe start with two

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Speaker 3: days a week and then the next week three and

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Speaker 3: be progressive. Listen to your body because if you're feeling

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Speaker 3: tired like you need to sleep, then it's probably a

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Speaker 3: sleep related tiredness.

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Speaker 2: If you're feeling sore.

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Speaker 3: Af you unmotivated, then chances are that's mirroring the type

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Speaker 3: of training that you're doing. So there's no really definitey

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Speaker 3: answer there, but you've got to lay a little bit

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Speaker 3: of intelligence to that as well, you know, understanding your body.

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Speaker 1: Yeah, no, trust me. That was an excellent answer, Aaron,

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Speaker 1: Thank you for joining us on healthy.

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Speaker 2: Ish No, thanks for having me.

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Speaker 1: Well, there we go. Friends, Strength training, strength, feeling strong,

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Speaker 1: being strong will help prevent injury. If you did enjoy

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Speaker 1: this chat with Aaron, jump on rate and review it. Or,

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Speaker 1: of course, you can subscribe to this podcast, share this

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Speaker 1: set with a friend, Spread the healthy Ish, Love anything Else,

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Speaker 1: your local Sunday paper, and until tomorrow, stay healthy ish,