WEBVTT - The No1 thing you should do to prevent injuries

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<v Speaker 1>Hey there, healthy listeners, thanks for joining us on this

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<v Speaker 1>Body and Soul podcast. I hope you are staying healthy

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

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<v Speaker 1>I am Felicity Harley. Joining us today is Aaron Scully.

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<v Speaker 1>He's a strength and conditioning coach currently working with the

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<v Speaker 1>Newcastle Night He is also founder of I Perform Lab

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<v Speaker 1>and today we are discussing the most important thing you

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<v Speaker 1>can do to prevent well injuries, not just now but

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<v Speaker 1>also in the future. Now if you like what you

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<v Speaker 1>hear from Aaron, and I know you will, it's a

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<v Speaker 1>really good chat this one. Make sure you're listening to

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<v Speaker 1>Extra Healthy Ish, where we go a bit deeper into injuries,

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<v Speaker 1>including prevention management, and we also discuss well fem our

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<v Speaker 1>related injuries in catch that wherever we get your podcasts. Aaron,

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<v Speaker 1>thanks for joining us today.

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<v Speaker 2>How are you a very good Thank you yourself?

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<v Speaker 1>Yeah, I'm good. Actually, I'm excited to talk to you.

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<v Speaker 1>We haven't covered injuries for a very long time on

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<v Speaker 1>the podcast, so took us through some common injuries that

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<v Speaker 1>perhaps every I know you work with elite athletes to

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<v Speaker 1>talk about. You know, the rest of us. The everyday athlete,

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<v Speaker 1>what are some common ones you see out there?

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<v Speaker 3>Oh look, I mean you can't go past you know,

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<v Speaker 3>the old calf strains and handscering strains, and you know

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<v Speaker 3>just with your your runners, your runner's knee, and you

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<v Speaker 3>know all sorts of little achilles, tendenoprathies and things like that,

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<v Speaker 3>so that they're probably the most common things. And then

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<v Speaker 3>as you get older, you're looking at things in and

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<v Speaker 3>around your loll back and your heat.

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

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<v Speaker 1>It sounds so little, and I know in elite athlete

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<v Speaker 1>terms it is so little. Well actually, you know people

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<v Speaker 1>can miss games for having strained calves, but it's amazing

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<v Speaker 1>As an everyday athlete, it can just take over your

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

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<v Speaker 1>exercise for weeks.

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<v Speaker 2>Oh look.

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<v Speaker 3>It's especially you know for the weekend warrior that wants

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<v Speaker 3>to sign up them you know, play another season of

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<v Speaker 3>netball or oz tag or touch footy, and you know

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<v Speaker 3>they're in their late thirties and whatnot, and they realize that,

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<v Speaker 3>you know, you kind of need to train a little

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<v Speaker 3>bit before you go out and do those things, so

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<v Speaker 3>tends to be things like hampshets and cars that are

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<v Speaker 3>the first things to go. That's why they call them

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<v Speaker 3>a bit of a old man's or old ladies injury.

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

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<v Speaker 3>No, no, no, no.

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<v Speaker 1>Do I actually really love that because that is what

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<v Speaker 1>we all feel when we you know, I did actually

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<v Speaker 1>play touch footy in summer and yeah, we're all over

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

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<v Speaker 1>oh my gosh, we are old ladies running around out there.

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<v Speaker 1>Talk to us about determining someone's injury risk profile or

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<v Speaker 1>how do you determine in the lab? And then how

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<v Speaker 1>can the rest of us that can't get to your

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<v Speaker 1>lab in Newcastle work out? What is our injury risk?

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<v Speaker 1>What are they?

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<v Speaker 3>Yeah, well, I guess the way that I approach it,

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

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<v Speaker 3>a lot of different ways of're doing and injuries are

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<v Speaker 3>multi factorial in that there's a lot of different things

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<v Speaker 3>that contribute to them.

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<v Speaker 2>But one of the things that we know that.

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<v Speaker 3>Contributes to injuries is things like imbalances and weakness.

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<v Speaker 2>So we know.

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<v Speaker 3>That you know, if there's a over ten percent asymmetry

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<v Speaker 3>between right and left and say your cars, your hamstrings,

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

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<v Speaker 3>But also if you're weak in those areas also you

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<v Speaker 3>put yourself at an increased risk. So the way we

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<v Speaker 3>determine this is we kind of use some of the

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<v Speaker 3>latest technology that's commonly used by athletes and professional sporting

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<v Speaker 3>organizations around the world, and you know, things like Nord

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<v Speaker 3>boards and fourth plates and fourth frames and all these

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<v Speaker 3>real sex and toys. I guess give us an objective

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<v Speaker 3>measurement of how strong these individuals actually are in those areas,

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<v Speaker 3>and from there we can determine, you know.

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<v Speaker 2>If they're at an increased risk of injury.

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

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<v Speaker 3>but we'll say, well, based on research, based on evidence,

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<v Speaker 3>based off benchmarks that we have, you're at an increased

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<v Speaker 3>risk of doing something such as your hams during broad

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<v Speaker 3>on your calf, and without information, we can target an

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<v Speaker 3>intervention to.

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<v Speaker 2>Mitigate that area of being injured. Strength train.

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

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<v Speaker 1>we can't you know, if we don't have access to

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

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<v Speaker 1>things that we can check in with ourselves or do

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<v Speaker 1>you know, I mean the balance is really interesting. For example,

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<v Speaker 1>are there any things that we can do at home

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<v Speaker 1>to check our injury risk or profile.

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<v Speaker 3>I'm going to be completely honest and as I'll be

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<v Speaker 3>blunt here, get strong and if you're strong, get stronger

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<v Speaker 3>because strength is a big key to longevity, being active.

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<v Speaker 3>You know, we talk about balance stability falls in.

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<v Speaker 2>The aging population.

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<v Speaker 3>Everything comes down to muscle mass and getting stronger. You know,

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<v Speaker 3>squat large, push, pull, rotate, all those fundamental movements.

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<v Speaker 2>And I'm not talking you.

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<v Speaker 3>Know things like you know, bodyweight squats for ten reps.

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<v Speaker 3>I'm talking like load up and you don't need to

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<v Speaker 3>be a power list, but you need to be doing

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<v Speaker 3>something that's going to get your heart rate up and

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

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<v Speaker 3>and through there you nullify a lot of these risks.

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<v Speaker 3>That's probably the main point in terms of how do

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<v Speaker 3>you go.

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<v Speaker 2>About getting these getting these.

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<v Speaker 3>Information outside or you know, if you're not necessarily where

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<v Speaker 3>I am, well, a lot of good phusiast will have

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<v Speaker 3>some of this technology, and a lot of good gyms

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<v Speaker 3>will have some of this technology. But it's one thing

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<v Speaker 3>just to go and get a whole lot of testing dumb,

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<v Speaker 3>But that's another thing to kind of get a really

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<v Speaker 3>good target.

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<v Speaker 2>And intervention and stick to it. So insistencies also the key.

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<v Speaker 1>Yeah, great advice. What about overtraining? Do you see many

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<v Speaker 1>people come in who have overtrained? And I mean, I

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

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<v Speaker 1>a lot of people who are just well running half

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<v Speaker 1>marathons and marathons, and there's just so much overtraining, and

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<v Speaker 1>this we know can also lead to injury. Any warning

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<v Speaker 1>signs here.

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<v Speaker 2>I reckon a lot of you.

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<v Speaker 3>I reckon overtraining would peak around January one when all

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<v Speaker 3>the solutions start, and kind of fall off around February.

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<v Speaker 3>But to answer your question, you know, there's probably two

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<v Speaker 3>ways of looking at this, and this is probably more

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<v Speaker 3>anecdotical than anything.

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<v Speaker 2>But if you haven't been doing much and.

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<v Speaker 3>Then you decide that you want to go to a

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<v Speaker 3>marathon or whatever, be progressive with your training, be consistent

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

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<v Speaker 3>because that's when we're going to run in a little

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<v Speaker 3>bit of trouble. One thing that we know about injuries

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<v Speaker 3>and tendons in particular is they don't like holidays and

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<v Speaker 3>they don't like prices.

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<v Speaker 2>So when you go from nothing to doing a lot,

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<v Speaker 2>things start to flare up.

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<v Speaker 3>And when you go from doing a lot to nothing,

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<v Speaker 3>then you're putting yourself at that riskl when you go

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<v Speaker 3>and do something again. So instead of training for your

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<v Speaker 3>mouth on five days a week, maybe start with two

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<v Speaker 3>days a week and then the next week three and

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<v Speaker 3>be progressive. Listen to your body because if you're feeling

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<v Speaker 3>tired like you need to sleep, then it's probably a

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<v Speaker 3>sleep related tiredness.

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<v Speaker 2>If you're feeling sore.

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<v Speaker 3>Af you unmotivated, then chances are that's mirroring the type

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

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<v Speaker 3>answer there, but you've got to lay a little bit

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<v Speaker 3>of intelligence to that as well, you know, understanding your body.

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<v Speaker 1>Yeah, no, trust me. That was an excellent answer, Aaron,

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<v Speaker 1>Thank you for joining us on healthy.

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<v Speaker 2>Ish No, thanks for having me.

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<v Speaker 1>Well, there we go. Friends, Strength training, strength, feeling strong,

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<v Speaker 1>being strong will help prevent injury. If you did enjoy

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<v Speaker 1>this chat with Aaron, jump on rate and review it. Or,

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