Motion Forword - Acroyoga Antics, Running Rigmarole and Basketball Batterin
Welcome to Motion Forword - Words of a Therapist! Number 19!
Motion Forword is about discussing the combined benefits of movement with a positive mental attitude. Using my personal/professional experiences, evidence-based research and some of your own experiences.
Bringing some hope, positivity, happiness and maybe usefulness to those, perhaps like yourself, that needs a pick me up.
Something about me - Acroyoga part II
Me - ‘Yeah so I traded gym for Acroyoga.’
Not me - ‘Oww… do you do that in the pool?’
Me - ‘No, not aqua, acro!’
This is how conversations often start when I tell people I do Acroyoga.
I first mentioned Acroyoga in Motion Forword Issue 8 when I had been doing it for 2 months. Now its been well over a year of me throwing people around and having some fun in the process…
Here are a few GIFs showing what I’ve been working on with my acro partner in crime. (Couldn’t put up full videos so GIFs will have to do!)
You can perhaps see why Acroyoga has taken over from the gym. There is still a fair amount of strength involved, co-ordination and balance and flexibility!
I’m still pretty inflexible but wow how I have improved. When I look back at how bent my knees are, disgraceful!
But it’s not all plain sailing. There has been some difficult times and it doesn’t all come easily. There are plenty of ‘bloopers’ but that is all part of the learning and fun.
Something for you - Running style
My first serious period spent running was back in July 2023. I had been doing Park Runs regularly during the Summer and even completed a couple of half marathons.
But I am no means an expert.
However, I often get asked about footwear, running styles and patient’s atttend my clinic with running related injuries and barriers. Which I have helped them over come with reasonable success.
So I will try to break down some of the basics for looking after yourself as a runner. Whether you are a fresh faced new park runner or experienced multi-marathoner.
What is the best style of running?
There is a lot of technical biomechanical stuff when it comes to running style: Q-angles, Knee valgus, subtalar joint supination/pronation, femoral anteversion/eversion, tibial torsion, frontal/transverse/sagittal plane movements etc etc etc.
But ultimately what works best for you? If it an’t broke, don’t fix it. Take Priscah Jeptoo for example. She is a multi-marathon winner, World Championship and Olympic marathon silver medialist and has a marathon PB of 2hr20m!! Yet her running style makes biomechanic purests wince. Clearly it works for her. Paul from Brightside PT would agree and would say ‘It is more about optimising your running rather than expecting you to adopt a percieved norm’. Although he may have quite a challenge with Phoebe Buffay…
What footwear is best?
A common query. But it comes down to comfort. Some people much prefer a supportive, anti-pronator shoe with lots of squishiness. Others prefer a minimalist, unsupportive, flexible shoe. Neither is wrong, it is what works for you. Typically if you like a very supportive shoe, you will hate minimalist shoes and the true in reverse. You have to try a few pairs before you find your shoe!
How do I get better/quicker?
This isn’t really a question for me as I am not a PT nor an experienced runner. But having had a chat with Paul from Brightside PT he would most certainly have some tools to get you where you want to be. But the over-riding theme should be gradual exposure to quicker/longer runs whilst maintaining a steady HRV (heart rate variation).
What do I do if I get an injury?
This is more me. Typical injuries are the Achilles tendons, calfs, knees, quads and/or back. We need to give time for the injury to heal. But this may not mean completely stopping running but will most likely involve some recover rehabilitation to the problem area. Addressing the injury and getting you on a gradual recovery plan in time for your next big event is the goal.
Now the reason my answers are quite ambigious and not put into nice neat boxes is because, as cliche as it is, we are all different.
What will work for me may not work for you.
In my experience, even when I thought something was ridiculous and shouldn’t really work… for some people, it does. So I believe it is important to be open minded and try different things until you find your sweet spot.
A Story - Some Bball outside the school
Gym can be a Holy place for some people.
It can bring confidence, self-worth and motivation.
But for Pete in early December last year, the gym betrayed him.
Whilst demonstrating perfect gym etiquette, putting his plates back on the rack, his back felt weird and later tightened up.
The following day, he was in my clinic with left lower back pain that radiated into the front of both hips. All of lifes daily norms became a challenge: sitting, walking, bending, picking up, washings hands over a sink.
Pete was not unaccustomed to pain having played high level basketball for some years, picking up his young son out of a cot and a nephew who uses him as a climbing frame (aka being an Uncle!)
Pete also had a secondary issue he wanted help with. A right knee issue from being pushed playing basketball and landing funny. This was affecting his confidence in jumping and running on the basketball court. Despite physio and rest, it hadn’t fully resolved since November 2023.
After 1-2 treatments, Pete’s back was feeling much improved just in time for Christmas and we agreed that Karol at PhysioSTAR would be a great way to investigate and start rehabilitating his knee.
So Christmas and New Year have come and gone and Pete is back in clinic with something new. His right lower back and leg were in pain which seemed to come on as the left lower back improved.
This sort of presentation doesn’t tend to worry me as I see it a lot. Pain starts, pain improves, another problem shows its head. Our attention is usually only wide enough for one thing at a time. So once one thing improves, another issue may pop up perhaps because it was always there, it was just being overshadowed by the bigger issue.
So another couple of treatments and some rehab and Pete was feeling more himself and finding his confidence in his body again playing Basketball with the help of Karol’s knee rehab. It hasn’t all been plain sailing as he would readily admit but he would probably also agree… it has been worth it.
Now he doesn’t feel like his knee is holding him back and he’s dunking hoops and pulling scoops or whatever the Bball lingo is!
Thanks for working with us Pete, it’s been a pleasure.
Thanks for reading.
Until next month…
Motion Forword ⏩⏩
Nathan