Speaker 1: You're listening to the Weekend Collective podcast from News talksb.
Speaker 2: Pack Ah.
Speaker 3: Okay, welcome, Welcome back to the week In Collective. We
Speaker 3: let our guests choose the tune often on this hour,
Speaker 3: and that is the choice of my guest. That is
Speaker 3: apparently a tune called talk show host. But it's not
Speaker 3: the most uplifting piece of music.
Speaker 4: Is that.
Speaker 3: It's an interesting choice. So I'm I will thank our guests.
Speaker 3: I'm about to introduce to you in just a moment,
Speaker 3: mind you know who it is. Look, it's great paint. Oh,
Speaker 3: it's just salurite of him, now shall we He's coming
Speaker 3: to us hot from a holiday and Mattapuri and we've
Speaker 3: got the screen on. He's in the lap of luxury.
Speaker 3: By the look of him, with a wonderful painting of
Speaker 3: it looks like of a Kia or behind him or
Speaker 3: I think it is or a kea or a two
Speaker 3: or something or some native bird. And his name is
Speaker 3: Greg Payne. Hello, Greg, How are you good?
Speaker 4: Afternoon? Tim? I apologize.
Speaker 5: Look, I've always had a very strong passion towards Radiohead.
Speaker 5: It's probably my absolute all time favorite band. And the
Speaker 5: little two lines that came up were probably the most
Speaker 5: questionable two lines in the entire track. So I do
Speaker 5: apologize for that, but I won't apologize for Radiohead.
Speaker 3: Don't worry. We had We had a much dodger a
Speaker 3: set of lyrics yesterday when we play a little bit
Speaker 3: of Motorhead, and nobody picked up on it. But I
Speaker 3: thought that lyrics a bit dodged. Thats a bit of anyway. Hey, Now,
Speaker 3: for those who are listening, before we get into it
Speaker 3: with Greg, the whole thing about pushing you to your
Speaker 3: limit when you get in a way, it's sort of
Speaker 3: the point of exercise, or at least exploring your limits,
Speaker 3: perhaps running just that little bit longer when you're maybe
Speaker 3: even when you're exhausted.
Speaker 4: I don't know.
Speaker 3: I'm reading this and thinking, I'm not sure I would
Speaker 3: run if I was exhausted doing that extra rip rep
Speaker 3: when you think you can't lift anymore. But maybe there
Speaker 3: are chances when we're actually missing certain warning signs that
Speaker 3: pushing ourselves too hard might lead to an injury, or
Speaker 3: that might not even get you back in the gym.
Speaker 3: Oh and when you're starting exercise, how far should you
Speaker 3: push it and avoid those early injuries? Anyway, Greg, let's
Speaker 3: explore that a bit. Have you ever blown a foo
Speaker 3: foo valve because you've just gone to too hard on
Speaker 3: your exercise?
Speaker 4: A foo foo.
Speaker 5: Valve is something I don't blow on a regular basis,
Speaker 5: thank you, Tim. But I do have a reliable I
Speaker 5: had failed back surgery about twelve years ago, and accordingly
Speaker 5: I still have some nerve tension down the back of
Speaker 5: one of my legs, and I basically doesn't bother me.
Speaker 4: I can wing.
Speaker 5: Foil, I can do whatever I want, But as soon
Speaker 5: as I start to run, I just have a tendency
Speaker 5: of blowing my left car as soon as I start
Speaker 5: to push it. So if I have a four food
Speaker 5: val but it's called my left calf, But yeah, it happens,
Speaker 5: and it's a tricky injuries. And you know, blowing calves,
Speaker 5: blowing muscles is such a multifaceted discussion and there's always
Speaker 5: a large number of factors.
Speaker 4: That contribute to it. It's never ever just one thing.
Speaker 3: I mean, are there some guidelines for what's the difference
Speaker 3: between pushing yourself and abusing yourself in terms of you know,
Speaker 3: obviously you work with some elite athletes who would probably
Speaker 3: push themselves beyond what any of us could imagine would
Speaker 3: be humanly possible.
Speaker 4: Yeah, I mean, it depends on what you're trying to achieve.
Speaker 4: Like you know, if you're working.
Speaker 5: Awesomeness or there are always varying levels of awesomeness. But
Speaker 5: from a physiological perspective, let's just say you're a running
Speaker 5: coach or a triathlon coach. You are trying to push
Speaker 5: your athletes into a state of fatigue so that with
Speaker 5: that adaptation from that fatigue, they get stronger and they
Speaker 5: become a better athlete. When you're looking at a movement
Speaker 5: pattern like say running or whether it's deadlifting in the
Speaker 5: gym or back squadding or whatever it is, you want
Speaker 5: to try and avoid what we call task failure. And
Speaker 5: that's when the multiple systems, whether it's your biomechanics or
Speaker 5: whether it's your blood flow, or whether it's a whole
Speaker 5: multitude of factors come together and you can no longer
Speaker 5: say lift safely, or you can't maintain your running technique correctly,
Speaker 5: and each of these things actually do have a place
Speaker 5: that in a controlled environment you do want to get
Speaker 5: to because again, with that adaptation, you get stronger and
Speaker 5: more resilient. But particularly if you're coming back from injury,
Speaker 5: or you're new to a sport or new to lifting weights.
Speaker 5: Task failure is something that you probably want to avoid.
Speaker 3: Well, I mean a common injury. You talked about blowing
Speaker 3: a calf muscle, But for older runners, once they get
Speaker 3: into it, sometimes they can not even movie pushing that
Speaker 3: that hard. And it's because it's quite a common I
Speaker 3: gather it's quite a common sort of injury to happen
Speaker 3: if you're getting a bit older about how can you
Speaker 3: avoid those seemingly innocuous sort of like I wasn't even
Speaker 3: doing anything and all of a sudden, boom, there goes
Speaker 3: the calf.
Speaker 5: So a calf when you're running is a really interesting
Speaker 5: injury to try and manage. You can look at it
Speaker 5: from your calf is just not strong enough, you know.
Speaker 5: We know that particularly there are two calves. There's Celius
Speaker 5: and gastrocs. Celius is the deep one. Gas Strocks is
Speaker 5: the good looking one. You know when you've got a
Speaker 5: pair of high heels on and your cars look great.
Speaker 3: Well I haven't done that for a while, but.
Speaker 5: Well neither neither. But you know we have the gist.
Speaker 5: But the deep calf being celius when you're running, that
Speaker 5: has to contend with you know, sometimes six to even
Speaker 5: at most like eight times body weight loading per contact.
Speaker 5: And so if we're not in the gym or at
Speaker 5: least doing some really heavy lifting on our calves, they
Speaker 5: are more susceptible to overload and therefore injury. But the
Speaker 5: other thing as well is that very few runners, and
Speaker 5: this is what I do a lot when I'm doing
Speaker 5: my gate analysis of my runners, is I look at
Speaker 5: what we call their hip extension strategy. So that's like,
Speaker 5: how well are the muscles on the back of your leg,
Speaker 5: being your butt muscles, your hamstrings, and your calves. How
Speaker 5: are they working together in order to generate propulsive force.
Speaker 5: Most people who have a recurring calf problem have something
Speaker 5: higher up traditionally, like their butt muscles aren't doing enough work,
Speaker 5: and so therefore the calf is working over time to compensate.
Speaker 4: And so that's why you see a recurring.
Speaker 3: Ausery is that sometimes postura or for running. Now look
Speaker 3: up by the way, yeah, by the way, we're going
Speaker 3: to take calls here. Eight hundred and eighty, ten eighty.
Speaker 3: The reason I mentioned posture is because I saw you
Speaker 3: Greg when you first came on the show. You and
Speaker 3: analyzed my running style, and you got me to actually
Speaker 3: stand up right. I was running like us a depressed
Speaker 3: sort of old man.
Speaker 5: So yeah, I mean running running is very, very very postural,
Speaker 5: and there are a number of key things that we
Speaker 5: want to see a runner do. And if you have
Speaker 5: a team, you can see as an endurance runner of
Speaker 5: leaning a little bit too far forward. The one thing
Speaker 5: I would never just say to you is or tim
Speaker 5: you're leaning too far forward. So therefore try and stand
Speaker 5: more upright. To get you more upright, there is a strategy,
Speaker 5: and that's about getting your palvis in the right place
Speaker 5: and using your core to hold the palvis up more,
Speaker 5: and by doing that you can get more upright. But
Speaker 5: also by doing that you get your butt muscles into
Speaker 5: play more as well. So there's a termin movement mechanics
Speaker 5: and it's proximal stability for distal mobility. And what that
Speaker 5: basically means is that proximal is your pelvis if that's
Speaker 5: in the correct place and everything around the palvis is
Speaker 5: moving working correctly muscular wise, things above being your trunk
Speaker 5: and things below being your legs are way more likely
Speaker 5: to be balanced and therefore efficient.
Speaker 3: Is that why when you were talking to me about
Speaker 3: running that you didn't say you need to stand more upright.
Speaker 3: You might have said your postures wrong, but instead of
Speaker 3: saying stand or upright, you actually see it. Imagine that
Speaker 3: you are being propelled by someone pushing you from your backside,
Speaker 3: And so I thought of it that way. I wasn't
Speaker 3: thinking of I wasn't thinking of being upright. I was
Speaker 3: simply thinking about, I imagine that this is how I'm
Speaker 3: propelling myself, and all of a sudden, hey pressed it.
Speaker 5: Because the end result is going to be exactly the
Speaker 5: same thing. If I say to your term, you're leaning
Speaker 5: too far forward. Just bring your shoulders back to get
Speaker 5: more upright, Yes you will be more upright, but unfortunately
Speaker 5: to achieve that, you'll end up sort of probably arching
Speaker 5: your lower back more, which could increase the likelihood of
Speaker 5: a bit of a back niggle a back injury. Whereas,
Speaker 5: instead if you think about like I used a Q
Speaker 5: hopefully appropriately, I'm imagining like someone's hands are on your
Speaker 5: butt and they're pushing your pelvis forward that way to
Speaker 5: get more upright. Ultimately the exact same result, but they
Speaker 5: get a very different response as far as how your
Speaker 5: muscles work around the pelvis and therefore above and below.
Speaker 3: Yeah, okay, right, well, look, we want to take your
Speaker 3: calls on this if you've got any questions about especially
Speaker 3: well actually any questions you've got for Greg around movement
Speaker 3: and exit size, but also if you've got persistent injuries
Speaker 3: or you've got questions around movement, and we're wondering if
Speaker 3: there's a reason that you might be getting injured more persistently.
Speaker 3: But how not to avoid as I jokingly say, blowing
Speaker 3: a foo foo valve. I have no idea where I
Speaker 3: got that expression from. Some might say something that happens
Speaker 3: when you're trying to do a sumo squat that's too heavy,
Speaker 3: but we won't get into that, and let's take some calls,
Speaker 3: shall we. Let's go to Dalla Sollo.
Speaker 6: Yeah, hi, Greg, I've injured my back months ago, Bell two,
Speaker 6: bell three down lower back there and I've been to
Speaker 6: physio once a week and he's given me stretching exercises
Speaker 6: and I still have pain some.
Speaker 7: Days and not.
Speaker 6: So I'm just wondering how far do you push these
Speaker 6: stretching exercises.
Speaker 4: So when it come back.
Speaker 5: To tricky, yes, banks are tricky, and there's a bit
Speaker 5: of a recurring theme like you know, if we're talking
Speaker 5: about half injuries or any sort of injury, it's never
Speaker 5: just going to be one thing, but there are There's
Speaker 5: definitely a few things you can do in order to
Speaker 5: try and one reduced pain or discomfort in the lower back,
Speaker 5: and two sort of protect it from further injuries going forward.
Speaker 5: The one thing that I make a suggestion to people
Speaker 5: is an ideal a lot with back injuries is yes,
Speaker 5: there is some validity and benefit and say stretching, but
Speaker 5: I'd be more interested in getting you moving and trying
Speaker 5: to think about what typically happens when you get a
Speaker 5: back injury is your pelvis will tip forward and your
Speaker 5: lower back will arch. It's a guarding mechanism. So I'd
Speaker 5: start to think about basic core stability to pelvit tilt
Speaker 5: to try and unload those back muscles. But also when
Speaker 5: you're upright and walking, and I highly highly if your
Speaker 5: back is saw make sure you walk, keep moving, don't
Speaker 5: not move, but if you can, when you're nice and
Speaker 5: upright and you're walking, just make again this procuring theme
Speaker 5: of when your foots in contact with the ground, make
Speaker 5: sure your butt muscles are working to try and pull
Speaker 5: back because again that will unload those back muscles, ask
Speaker 5: them to do a little bit less, and the situation
Speaker 5: should start to settle down. But I'd look at really
Speaker 5: gaining some mastery around what we call pelvit tilt or
Speaker 5: cour stability stuff, because it's something that is a little
Speaker 5: bit overblown as far as exercise prescription is concerned, but
Speaker 5: the fundamental skill that it offers is really really powerful
Speaker 5: when it comes to managing back problems.
Speaker 6: Pelvits shouldn't thought because when you injure yourself, the bustles
Speaker 6: around the ligaments tight and up, don't they correct?
Speaker 5: And so what that does is it sends you into
Speaker 5: what we call an anterior pelvit tilt, which is basically
Speaker 5: like a duck sticking its butt out. Now that's again
Speaker 5: that's there for a reason. But when you have pain
Speaker 5: in your back, there's a term called reciprocal inhibition, and
Speaker 5: that back pain will also switch off to a degree
Speaker 5: you'll call abdominal muscles. So just sort of at a
Speaker 5: very low level, getting those abdominal muscles to work to
Speaker 5: hold the front of the palvis up into what we
Speaker 5: call a posterior pelvic tilt. That can help to just
Speaker 5: create a little bit more length and stretch and those
Speaker 5: back muscles that are overactive and causing the problems.
Speaker 3: Any other any Dallas, because I know you've been keen
Speaker 3: to talk to Greg.
Speaker 6: Your pelvis should be tilted forward then rather than back.
Speaker 5: Well, this is where it gets confusing on a radio.
Speaker 5: If you put your fingertips on the bones at the
Speaker 5: very front of your pelvis. If you use those bones
Speaker 5: at the front, they should be pulled back slightly. So
Speaker 5: if you have your hand in your lower back, your
Speaker 5: back's arched. You're trying to flatten your lower back very slightly.
Speaker 5: If you go online and just type in posterior pelvic tilt,
Speaker 5: that's what you're trying to work towards.
Speaker 3: Okay, good on your Dallas, Absolute pleasure, good luck, good luck.
Speaker 3: Look we actually let's get another call. I've got lots
Speaker 3: of questions lined up for myself that we've had come
Speaker 3: through as well on the text. But let's get on
Speaker 3: with some more calls. Janas, Hello, oh hello, Just for Greg.
Speaker 8: I've started walking again uphills and I can't remember if
Speaker 8: he said you have to try and stand more upright
Speaker 8: or lean forward? I know you take little steps, yes.
Speaker 5: So yeah forward or so lean forward? Slightly walking up
Speaker 5: a hill is walking uphill is very very good for
Speaker 5: leg strengths. It's very good for all that sort of
Speaker 5: postural adaptation. Basically, think about your trunk. The angle of
Speaker 5: your upper body should basically be in line with gravity.
Speaker 5: So yes, you are leaning forward, but you're you're still
Speaker 5: in line with gravity, if that makes sense.
Speaker 4: You don't want to be leaning.
Speaker 5: Forward excessively, because that will make you your thigh muscles
Speaker 5: work probably a little bit too much relative to your
Speaker 5: butt muscles in your handstrings. But shortsteps and lean and
Speaker 5: leaning slightly forward is exactly where you want to be.
Speaker 8: Oh that's lovely, Thank you Greek.
Speaker 4: My absolute pressure.
Speaker 3: Well done, Jane, bye bye. Let's go to that was
Speaker 3: that was easily?
Speaker 5: Sort?
Speaker 9: Was?
Speaker 4: Oh no, we love the.
Speaker 5: Easy ones, but we also love that the detailed complex
Speaker 5: I'm fascinating as well.
Speaker 3: A right, let's go to.
Speaker 7: Oh, good guys, how are you Craig? Yeah, look, I
Speaker 7: just got a bit of a problem I in my
Speaker 7: left in the ankle joint. But it's the top of
Speaker 7: the joint. I get it. Scruciating pain when walking on
Speaker 7: the top of the foot coming up to the top
Speaker 7: of that joint. If you can imagine and then on
Speaker 7: about halfway up the front of the shin. Now I've
Speaker 7: been I've been to my GP. She they took some memages,
Speaker 7: said that I've got some something like osteopene yep, yeah, yeah,
Speaker 7: and small signs of osteoarthritis. Now I'm sixty five, so
Speaker 7: it doesn't surprise me. Greg. Yeah, now she's She's sort
Speaker 7: of said, I thought it was a hip problem. But
Speaker 7: I've been for imaging with that as well. No, that's
Speaker 7: all good. So that's fine. So I was wondering if
Speaker 7: what and I can't live on volcar and for the
Speaker 7: rest of my life. No, I really need to know
Speaker 7: what do you think?
Speaker 5: Well, that's a very very complex one to answer. I mean,
Speaker 5: if it's top of the ankle, there could be an
Speaker 5: irritation maybe around what we call the retendaculum, which is
Speaker 5: a bit of a it's a ligament to strap on
Speaker 5: top of the ankle. And I'm certainly dipping my toes
Speaker 5: into more of the podietary space or physio space with
Speaker 5: these comments. But you know osteopenia and osteopenia is a
Speaker 5: precursor to osteoporosis. So whether there's a bone health issue
Speaker 5: there or not.
Speaker 4: I don't know.
Speaker 5: As far as helping the ankle, just doing little simple
Speaker 5: things like sort of similar to what Janus was just saying.
Speaker 5: If you're walking particularly try and make smaller, shorter, smaller steps,
Speaker 5: shorter strides that can help unload the ankle. But even
Speaker 5: just practicing. You don't need any specific tools or anything
Speaker 5: like that, but just even practicing. You know, if you're
Speaker 5: in the kitchen and chopping up some potatoes or something,
Speaker 5: just practice, maybe not with a sharp knife, but just
Speaker 5: practice standing on that one foot to help. Will be
Speaker 5: call those proprire septors, which are little things, little pieces
Speaker 5: will tend or not tend, and sorry, little signals within
Speaker 5: the joint that help to get the muscles to work
Speaker 5: a little more effectively around the joint. But if you're
Speaker 5: really struggling with that, what I would probably say, Craig
Speaker 5: is find a good physio or a good pediatrist in
Speaker 5: your area to give you some advice because there could
Speaker 5: be a number of different things going on there.
Speaker 7: They have rushed me on to vitamin D and calcium.
Speaker 7: They are concerned about the bone density. Greg, I know
Speaker 7: you've got other callers. Look very quickly. Would electromagnetic treatment help.
Speaker 5: By my understanding, again, this is more of a physio thing.
Speaker 5: The efficacy around that sort of electro treatment is a
Speaker 5: little ambiguous. But I don't want to go on record
Speaker 5: and saying that I probably the physio. But what I
Speaker 5: do know is that if you do, if there is
Speaker 5: signs of sort of early osteoporosis involved, that is when
Speaker 5: you do want to start thinking about getting into the
Speaker 5: gym and making sure that you get some good weightlifting underway,
Speaker 5: because that's a very very effective tool carefully and supervised,
Speaker 5: I should admit, I should state, but that is a
Speaker 5: very effective tool for helping to manage bone house.
Speaker 7: Very helpful, Greg, thanks very much.
Speaker 4: My absolute picture. Good luck, Craig.
Speaker 3: Craig right, we'll take a moment, we'll come back. We'll
Speaker 3: take more of your calls. I went Undredaddy Teddy with
Speaker 3: Greg Pain. He's a sports biomechanist at BioSport. It is
Speaker 3: twenty coming up to twenty five, past four news talks.
Speaker 3: He'd be.
Speaker 1: Wouldn't the pimps in the grib monk drop it, legg it,
Speaker 1: tid rub it legged hard, drop it?
Speaker 3: Oh my god, who chose this song?
Speaker 4: Is this?
Speaker 3: My guest? Again? Was this Greg Oh okay, look, okay,
Speaker 3: it's the Motorhead. Next we're with Greg Pain, who's chosen
Speaker 3: the first two songs. I'm just trolling him. Really, he's
Speaker 3: a good guy, he's biomechanist. We're taking your cause on well,
Speaker 3: getting into trying to avoid injury while you're doing your
Speaker 3: favorite exercise, or getting into exercise, among other things. But
Speaker 3: we've had a few people talking about backs, which I
Speaker 3: suspect we might get quite a few more of those calls. Greg,
Speaker 3: was that your that was your song choice? Was it?
Speaker 7: No?
Speaker 5: I was a tone and cheek thing that I sort
Speaker 5: of suggested Tara, not for a second thinking that.
Speaker 4: She would take me seriously. Ah, I'm gonna regret. I'm
Speaker 4: going to do this ever again.
Speaker 3: She takes you at your word.
Speaker 4: Makes me blushing sitting here.
Speaker 3: Did you really mean it as a joke? Oh good,
Speaker 3: that's funny. Good on your tire. She's got a since
Speaker 3: a hear she's great, Leslie, Hello.
Speaker 10: Hello, This program couldn't have been couldn't have been come
Speaker 10: up a better time? Wag in bed. He was a
Speaker 10: very sore back. I am yesterday. I wasn't really all
Speaker 10: that bright and the room seemed to be moving a
Speaker 10: bit when I when I got out of bed, and
Speaker 10: so I just sat mostly most of the day and
Speaker 10: did nothing. But today I had to get up because
Speaker 10: somebody was coming and I fell over, fell and headlong
Speaker 10: into the wardrobe door and knocked it off its hinges
Speaker 10: and badly hurt my back and I and then beard
Speaker 10: it the moment because that's the most comfortable place I'm
Speaker 10: in my nineties, So you know, I'm dodvery h Are
Speaker 10: you looking?
Speaker 3: Have you got a question for Greg about what you
Speaker 3: can in particular movement or just what's your question there?
Speaker 8: Yes?
Speaker 10: Am I business to be moving all the time? Or
Speaker 10: is it all right for reader stay in bed where
Speaker 10: I'm more comfortable.
Speaker 5: Well, firstly, I'm just going to say I'm sorry that
Speaker 5: you've had such a rough twenty four hours there, Leslie,
Speaker 5: But you've actually asked a very very smart question, because
Speaker 5: a lot of people think that when they have pain
Speaker 5: or discomfort, they should lie in bed or sit and
Speaker 5: basically wait till the pain goes away, which is assuming,
Speaker 5: of course the pain levels are manageable. But it is
Speaker 5: the worst thing to do, and particularly as we get older.
Speaker 5: So the most important thing you should we in one
Speaker 5: who does have back pain or generally speaking painful, stop
Speaker 5: is to try and ensure that you keep moving, like, yes,
Speaker 5: you do want to protect the area and make sure
Speaker 5: you don't make it progressively worse. But keep optimistic, keep moving,
Speaker 5: keep blood flow, and if possible, try and build that
Speaker 5: strength back up again. But you know, trying to. Sorry,
Speaker 5: just lying in bed hoping that that will actually help
Speaker 5: the recovery of the situation is probably not the best
Speaker 5: advice that I could give you.
Speaker 3: Thanks for your call, Leslie, and best wish. Just with that, Hey, Greg,
Speaker 3: just one thing with lower back pain. This is actually
Speaker 3: me as well, but I know other people have had
Speaker 3: this with doing weights and things. It's just just that
Speaker 3: sense of if I'm sitting on the couch for a while,
Speaker 3: i get up, I'm like, oh God, but I'm doing
Speaker 3: you deadlifts and squats and stuff, and I feel fine
Speaker 3: while I'm doing them, But is there something that happens
Speaker 3: at the where you're getting the residual thing just because
Speaker 3: you're no longer twenty three?
Speaker 5: So I mean, if you go into the gym and
Speaker 5: you're doing your back squats and your deadlifts, which are
Speaker 5: which basically everybody should be doing, there should be no
Speaker 5: fear or stigma around lifting weights and doing those sort
Speaker 5: of movements because we know that they are profoundly beneficial
Speaker 5: and effective from a longevity perspective Muscular ski lettle health.
Speaker 5: But I mean, everything that we're trying to do when
Speaker 5: we're in the gym is progressively and carefully increase our load,
Speaker 5: increase the number of reps and sets relatively speaking, which
Speaker 5: is going to induce some loading and therefore fatigue into
Speaker 5: the tissues. So if it's just fatigue related, that's absolutely fine.
Speaker 5: If there is something within the movement, whether it's again
Speaker 5: you're deadlift or your back squad that is posturally a
Speaker 5: little bit out of whack that could cause a little
Speaker 5: bit more of it of an acute level of pain,
Speaker 5: that again just then to be managed with maybe some
Speaker 5: pain pain relif on some walking. But I'm a very
Speaker 5: big believer in saying don't let pain you know, again,
Speaker 5: similar to what Lizzie was just was just asking don't
Speaker 5: let pain stop you from doing these really really positive
Speaker 5: things because not doing them is potentially way worse than
Speaker 5: doing them and having a slight niggle in your lower back.
Speaker 3: Yeah right, Okay, let's carry on. We work to guy. Hello, Hello, how.
Speaker 11: Are we doing?
Speaker 4: Hi guy?
Speaker 11: Hey, similar fame. Yeah, I have had neck pain for
Speaker 11: like close to twelve months without getting towards a full recovery.
Speaker 11: I was just wondering, like I've done a bit of
Speaker 11: reading on it, and a lot of the times it
Speaker 11: says if it goes the pain goes on after three
Speaker 11: four months, and it's like you're just gonna have to
Speaker 11: sort of deal with it on an ongoing basis and
Speaker 11: it might not make a full recovery. Is that you're understanding.
Speaker 11: Do you see people who do make a recovery.
Speaker 5: So it depends entirely on what's causing the pain, if
Speaker 5: it's something arising from an introvertible disc. That we do
Speaker 5: know that if say, for example, you've prolapsed a disc
Speaker 5: in your neck, that it can take upwards of eighteen
Speaker 5: months for that disc to be reabsorbed and to get
Speaker 5: back to full function. We know that traditionally, when an
Speaker 5: injury becomes chronic, which is regarded as twelve weeks or more,
Speaker 5: then it becomes a lot harder to manage the long
Speaker 5: term prognosis of the injury. But that does not for
Speaker 5: a second mean that the injury is never going to heal.
Speaker 4: The key to success is finding out.
Speaker 5: What has actually caused the neck pain or what is
Speaker 5: actually going on, and building particularly like a strength strategy
Speaker 5: around it. And if there are things that you need
Speaker 5: to adjust in your workstation or the way that you
Speaker 5: drive your car or the way that you sleep, that's
Speaker 5: going to be beneficial as well.
Speaker 4: But a lot of neck.
Speaker 5: Injuries are recurring because people have what we call chin protrusion,
Speaker 5: and that's if you're looking at someone's side on ultimately
Speaker 5: their ears should be more or less this is a
Speaker 5: little bit of an exaggeration, but more or less aligned
Speaker 5: directly above their shoulder. Now, with computers and driving and
Speaker 5: digital devices, we tend to chin protrude, which is when
Speaker 5: your chin goes forward a little bit. And there are
Speaker 5: really simple exercises you can do and you can find
Speaker 5: them online called deep netflexer exercises, and that can just
Speaker 5: help strengthen those deep intrinsic muzzles of the neck to
Speaker 5: help get a little bit more balanced around the neck
Speaker 5: as well. So I mean, if you're struggling, then I
Speaker 5: would certainly get further advice from a good physio or
Speaker 5: similar because you do want to be proactive in managing
Speaker 5: these things and not just accept the fact that you're
Speaker 5: going to be in pain for the rest of your life,
Speaker 5: because nobody wants that, that's for sure.
Speaker 3: Okay, thanks for call my hey. Just a quick question
Speaker 3: the thing they're talking about. You know, if you've got
Speaker 3: sometimes people end up with certain injuries, like you've got
Speaker 3: a tight muscle and your right leg, and it means
Speaker 3: that somehow there's something up in your left shoulder. I
Speaker 3: think it's called the sling. What's what's the story with that?
Speaker 5: So muscular slings are still a very highly debated subject
Speaker 5: in movement house. So let's just muscular slings are based
Speaker 5: around the muscles have a fiber direction. So if you
Speaker 5: look at a muscle map, if someone say your thigh
Speaker 5: muscles travel that the muscle fibers travel in the vertical plane.
Speaker 5: Your butt muscles are in a horror a diagonal plane.
Speaker 5: And so because of those angles of muscles, you can
Speaker 5: sort of say that, well, your left glop, your left
Speaker 5: butt muscle slings across to you, or say your right shoulder.
Speaker 4: And so we've quite.
Speaker 5: Often seen say in a runner, for example, who has
Speaker 5: left hip or left knee pain. If we start to
Speaker 5: think about putting their opposite right shoulder in a better
Speaker 5: place when they're running.
Speaker 4: It improves that sling tension.
Speaker 5: So it's a little bit of a little bit of
Speaker 5: a pseudoscience to a degree. It's hotly discussed, but I
Speaker 5: still use it quite a lot and I think it's
Speaker 5: quite effective.
Speaker 3: Yeah. Well, the thing I noticed was I was just
Speaker 3: talking to someone I had as in duram of right knee,
Speaker 3: and I noticed that my left shoulder was weaker on
Speaker 3: certain exercises. Yes, and it was, and so we said, well,
Speaker 3: that sort of makes sense. It might have been you.
Speaker 7: Actually, Yeah, we've.
Speaker 4: Been together for so long term. Who wouldn't know. We can't,
Speaker 4: I can't get up with our conversations.
Speaker 3: Hey, Greg, we'll take some more calls in just a moment.
Speaker 3: My guest expert as a sports biomechanist, Greg Pain. It's
Speaker 3: worth pointing actually just before we go to the break,
Speaker 3: because while you have been a regular on the show,
Speaker 3: there's a difference between a physio and a biomechanist, and
Speaker 3: maybe if you just give us a quick explainer as
Speaker 3: we head to the break.
Speaker 5: So my background as a biomechanist is I look at
Speaker 5: movement patterns and identify within those movement patterns where faults
Speaker 5: are occurring in that they can relate to either performance
Speaker 5: or injuries. So if you're a runner with a sore knee,
Speaker 5: then you come and see me. If you're a runner
Speaker 5: and you fall over and hit your knee on something
Speaker 5: and you've got pain in the need, that's certainly of physio.
Speaker 5: So they deal with more of the sudden onset not
Speaker 5: as much of an overuse area. But physios are also
Speaker 5: becoming quite good in the biomechanics field as well.
Speaker 3: Excellent, we'll come back with more stuff in the moment
Speaker 3: and something for people who want to get running as well.
Speaker 3: It is twenty one minutes to five News Talk as
Speaker 3: they'd be ah, yes, a little bit of deep Purple
Speaker 3: to ease ourselves into our next session with Greg pain
Speaker 3: by a mechanists. Great, just a quick question. You know
Speaker 3: all these you know, these apps to get into I
Speaker 3: got into a running with an app which was like,
Speaker 3: I can't remember what it was as so many weeks
Speaker 3: to running six to eight weeks into doing thirty mins.
Speaker 3: I mean, there's so much choice out there. Have you
Speaker 3: ever decided to get into that sort of line of
Speaker 3: work getting people running? Because that's your warehouse, isn't it.
Speaker 5: Well, it is actually Tim and I yes, I actually
Speaker 5: have just launched today, seriously, Yes, today, it has gone
Speaker 5: live on my website, an evidence based, biomechanically driven, exercise
Speaker 5: driven learned to run program and it's completely different to
Speaker 5: anything else that is on the marketplace. So I'm very
Speaker 5: excited that you asked the question.
Speaker 3: And so actually what is it? So what do people do?
Speaker 5: So what I've done is I've based it around what's
Speaker 5: called training age. So instead of just saying, well, everyone
Speaker 5: who wants to learn to run should just go and
Speaker 5: follow this learn to run program of a number of
Speaker 5: time or distance per day, what I've done is I've
Speaker 5: given people the tools to identify what their training age is,
Speaker 5: which is basic your your amount of experience within the running,
Speaker 5: and then the running and the exercise programs are based
Speaker 5: around that.
Speaker 4: So it's not generic. And and I've also got a
Speaker 4: free code, so I'm giving it away for free.
Speaker 3: So i can go and check it out for nothing
Speaker 3: for free.
Speaker 5: Yes, So if you just go onto my website to
Speaker 5: buy a sport dot co dot z, it's on the
Speaker 5: home page at checkout. If you just put in the
Speaker 5: code News talk zb you get it completely for free,
Speaker 5: and I've also got I've got the buyosport app so
Speaker 5: you can you can go through it at your own speed.
Speaker 5: I suggest following it pretty closely or on the buy
Speaker 5: a Sport app.
Speaker 4: So there you go.
Speaker 3: God, good on you. Well, they say the secret of
Speaker 3: good comedy is timing. Buy a sport dot cat is it?
Speaker 3: Good on you mate?
Speaker 7: Thank you.
Speaker 4: I'm very proud of it. It's one of those ones.
Speaker 5: I've spent a lot of time building it, and yeah,
Speaker 5: I think it's a really good product and there's nothing
Speaker 5: else around that looks at run.
Speaker 3: On the scope. I'll go and check that out. Anyone
Speaker 3: else's listening, go and check it out, right, Let's take
Speaker 3: some more calls.
Speaker 12: Steve Hello, Yeah, okay, guys, Steve too advertorial there, that
Speaker 12: was yeah, good timing. Hey, look the reason I was calling.
Speaker 12: I've recently really saw right right shoulder, but my left
Speaker 12: shoulders got quite sore as well. Many years ago, I
Speaker 12: had a quarter zone injection in my right shoulder. It's
Speaker 12: very the pain, very similar, it was, he said, basically
Speaker 12: a very similar to frozen shoulder. Now my right shoulder,
Speaker 12: saying really, story again, but I've noticed my left shoulder's
Speaker 12: got a bit sore again, So I was kind of wondering,
Speaker 12: is it likely to be a return of the old
Speaker 12: injury that the quarter zone was for. There'd be something
Speaker 12: else inflammatory going on in one bit of information sort
Speaker 12: of trigger some in another joint. It's just a bit.
Speaker 12: He had to found it a bit weird that my
Speaker 12: left lum was getting a bit sore as well.
Speaker 5: We do know that if you have frozen shoulder and
Speaker 5: one side, I don't know the exact I probably should.
Speaker 5: I think it's around about a seventy five percent likelihood
Speaker 5: that you're going to get it in the other shoulder
Speaker 5: as well. But again, when it comes down to these things,
Speaker 5: keeping it moving and trying to actively maintain a nice
Speaker 5: mobile shoulder is key. But there are little things that
Speaker 5: you can do. I've got a client that I'm treating
Speaker 5: at the moment. She's a surgeon dealing with frozen shoulder, so,
Speaker 5: you know, being really proactive and trying to keep the
Speaker 5: shoulder sort of If you think the shoulder joints like
Speaker 5: a seal balancing a ball on its nose, it's an
Speaker 5: incredibly unstable joint because it is regarded as a ball
Speaker 5: and socket joint. So it's very very easy to say
Speaker 5: the muscles on the front of the shoulder being your
Speaker 5: chest muscles to pull the shoulder forward. So if you
Speaker 5: spend a little bit of time really trying to make
Speaker 5: sure that the muscles on the back of the shoulder
Speaker 5: and your rotator cuff are doing the right job, then
Speaker 5: that can hopefully sort of deload those tissues and reduce
Speaker 5: the level of pain. But yeah, I mean, frozen shoulder
Speaker 5: is fairly common. But again it's a case of just
Speaker 5: being really proactive and managing it with good clinical advice. Well,
Speaker 5: I certainly my one really strong piece of advice is
Speaker 5: don't just leave it and hope that it will get better, because,
Speaker 5: as I sort of suggesting earlier, a chronic injury is
Speaker 5: not something that you want to let go.
Speaker 3: Okay, hey, cheer Steve, Thank you very much. Thanks, thank you.
Speaker 3: All right, let's go to lots of text by the way,
Speaker 3: where if you do want to jump the queue, jump
Speaker 3: into the onto the cause. But we'll try and get
Speaker 3: through two or three texts as well. But Warwick you're next.
Speaker 9: Yeah, thanks him. I just want to hopefully help help
Speaker 9: people out that might be into weight training and bodybuilding.
Speaker 9: I just I'm in my mid sixties. I'm retired, but
Speaker 9: I'm also very seriously end of my bodybuilding, which might
Speaker 9: just do at home. I don't want to like sound
Speaker 9: like I'm pulling myself, but I get people asking me
Speaker 9: because they can see that I'm in the sixties, and
Speaker 9: people ask me, what do you do when you men?
Speaker 9: You know, when they go out, because I'm still making gain,
Speaker 9: still getting bigger and stronger. But the key that I'm
Speaker 9: going to tell people is it's all about low volume.
Speaker 9: Don't do a lot of volume, you know, don't spend
Speaker 9: a lot of time in the gym. Just do what
Speaker 9: you do safely to extreme intensity intensity, you know, so
Speaker 9: then you're quit the stimulation. The reason that has to
Speaker 9: adapt to a new situation. You have to do it safely.
Speaker 9: You have to warm up properly, you have to do
Speaker 9: it's correctly. But you have your point where you simply
Speaker 9: cannot anymore.
Speaker 4: It's You've got a.
Speaker 3: Terrible line there. So I've just got to jump in there.
Speaker 3: But I am a bit cautious about people who are
Speaker 3: not guests on the show giving advice to people on exectly.
Speaker 5: Yeah, I would, just I mean, there is definitely a
Speaker 5: lot of merit in that. For sure, we don't if
Speaker 5: you're trying to build muscle mass, you want to try
Speaker 5: and get close to failure. But we also do know
Speaker 5: that you do not need to get too failure. That
Speaker 5: is when we start to see a likelihood of injury.
Speaker 5: We also know that in order to try and get
Speaker 5: really effective gains by building strength or muscle mass, which
Speaker 5: ideally the two, you will do the bothah three gym
Speaker 5: sessions a week is pretty much optimal.
Speaker 4: You don't get much.
Speaker 5: More by doing four or five gym sessions a week.
Speaker 5: But particularly if you are looking at trying to get
Speaker 5: into the gym, technique does become very very important, So
Speaker 5: really taking your time to build that confidence and knowledge
Speaker 5: before you start to go heavy as.
Speaker 3: Gain if you're uninitiated, work with a trainer.
Speaker 5: Absolutely, I mean if you're in a position where you
Speaker 5: can afford to get someone or in a good group environment.
Speaker 5: But technique becomes less important if you're highly experienced in
Speaker 5: a gym space, but if you're new ish it is crucial.
Speaker 3: Actually, one of the things that does come out of
Speaker 3: orric school as well. Though I think I remember a
Speaker 3: study that was talking about the benefits of of using
Speaker 3: weights for people right through their years, right up to
Speaker 3: their nineties. Things and weight just keep for somehow fine
Speaker 3: an opportunity to work with weights. Don't think it's something
Speaker 3: for the just the young and.
Speaker 5: The absolutely I mean, you know we know now that
Speaker 5: with if you're dealing with osteoporosis, even if you have
Speaker 5: quite severe levels of osteoporosis, like a T score of
Speaker 5: same minus six, which is very very severe, going to
Speaker 5: the gym and lifting an appropriate amount of weight for
Speaker 5: you will make a big difference. So don't you don't
Speaker 5: want to be sitting there thinking to yourself, I'm eighty,
Speaker 5: I'm too old. Absolutely not, you should at eighty you
Speaker 5: can still get out there and lift weight and make
Speaker 5: a big difference because we also know it reduces the
Speaker 5: likelihood of falls. We also know it improves grip strength,
Speaker 5: it improves mental health, it improves community spirits. So yeah,
Speaker 5: do not think to yourself, I'm too old and therefore
Speaker 5: I can't do it.
Speaker 3: Excellent, Right, we'll take a break. We'll be back in
Speaker 3: just a mirle. It's ten to five news talks. It'd
Speaker 3: be yes news talks. He'd be with a Tim Beveridge
Speaker 3: and my guess Greg Pain sports biomechanist at BioSport. You
Speaker 3: want to go check out his website BioSport dot coutter
Speaker 3: and z don't forget. If you want to do that
Speaker 3: running thing, go and check it out here. You can
Speaker 3: do it for free if you just get enter news Talk.
Speaker 3: Z B is the code check out for Greg's get
Speaker 3: Started running program. Hey, Greg, achilles tendons, I've got a
Speaker 3: text about that. How can we protect the safety of
Speaker 3: our achilles tendon as we get into later life. I
Speaker 3: am a once a week tennis player, supplemented by a
Speaker 3: bit of regular walking, and I think there comes an
Speaker 3: age where you do hear about people blowing out achilles,
Speaker 3: don't you as you get older.
Speaker 4: Yes.
Speaker 5: So when it comes to overuse injuries musculisk a little
Speaker 5: obvious injuries, I think the stats are approximately eighty to
Speaker 5: eighty five percent of those injuries are more tenderness than
Speaker 5: muscle specific. When it comes to achilles, which are very
Speaker 5: very common, again, particularly as we age, it's not so
Speaker 5: much because we're aging, it's because what we haven't done
Speaker 5: enough over the years is trained the tendon how and
Speaker 5: so that's when even at home you don't need to
Speaker 5: go to a gym for this. But if you can
Speaker 5: just buy some weights, some basic kettlebells or dumbbells or
Speaker 5: something like that, and just progressively do bent leg and
Speaker 5: straight knee calf phrases full range, like from all the
Speaker 5: way down, from the bottom of the movement all the
Speaker 5: way up, that will help you already build that tendon resilience.
Speaker 5: And the key to success there is to really think
Speaker 5: about where possible, getting as much load into it as
Speaker 5: you can and doing the movement license slowly as well.
Speaker 5: But if you do have achilles or tendon problems, the
Speaker 5: biggest mistake you can make is to try and avoid
Speaker 5: using it and therefore loading it, because but a little
Speaker 5: bit of pain will actually help to stimulate the repair
Speaker 5: of the tissue.
Speaker 3: Okay, one to hear Hi Tim and guest Greg. I
Speaker 3: have a meniscus tear on my left knee. I had
Speaker 3: the same injury my right near about twelve years ago
Speaker 3: that a keyhole surgery, and since has been as good
Speaker 3: as gold. Now I'm told told to rehab the injury.
Speaker 3: They don't want to operate. I've done ours on the exercycle,
Speaker 3: squats car phrases, yet my knee is not right, hurts
Speaker 3: when I run, and I had to stop playing soccer
Speaker 3: after playing for you.
Speaker 5: Yeah, so there's quite a big difference between getting pain
Speaker 5: in a knee and getting pain in a knee when
Speaker 5: you're playing soccer or running, because you can go to
Speaker 5: the gym and do your squats and do your deadlifts
Speaker 5: and do your knee extensions, but that doesn't necessarily extrapolate
Speaker 5: through to what it is that you're doing when you're running.
Speaker 5: So I would also and I'm treading a patient with
Speaker 5: this exact same problem as we speak right now. We
Speaker 5: spend a lot of time working on glut strength and
Speaker 5: glut mead strength, which is your lateral butt muscle. But
Speaker 5: also if you're trying to get into running, build into
Speaker 5: some very low grade pliometrics that's not hard to do skipping,
Speaker 5: but also making sure that when you're getting into your
Speaker 5: running you're thinking about having a nice high cadence and
Speaker 5: that sort of thing, just to try and again deload
Speaker 5: the tissue. So don't just think of the strength exercise
Speaker 5: is being positive for running. They are positive, but think
Speaker 5: it a little more running specific with your exercise prescription.
Speaker 3: Excellent, Greg Hey, once again, great to be on the show.
Speaker 3: If people want to check your website at BioSport dot
Speaker 3: co dot en zed enjoy the rest of your little
Speaker 3: break at Matta Purrie when you're back in town.
Speaker 5: Back in town on Monday, back to work on Tuesday,
Speaker 5: trying to squeeze five days into four. Awesome, well done,
Speaker 5: keep up good work, thank you, thanks so much all.
Speaker 3: We'll be back shortly with a new guest for Smart Money.
Speaker 3: Todd Hamington Talking is an employment retention expert talking about
Speaker 3: what keeps you happ in the workplace.
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