The Sporting Joint Podiatry by Alice Wharam

10/08/2021

Crossfit is a sport that uses a variety of tools to challenge the body in lots of different ways, competitively. This very recent study in the journal ‘Ergonomics’ assessed the physiological and biomechanical effects of the 20lb (9.07kg, males) and 14lb (6.35kg, females) weighted vest used in CrossFit, and whether it increased the risk of injury. 20 subjects (10 males, 10 females) walked and ran at different gradients (0%, 5% and 10%) in two randomised study visits (weighted vest/no weighted vest). It was found that physiological stress (oxygen uptake, heart rate and energy expenditure) is increased in both sexes, although three times more in males, but with no change in the subject’s gait pattern that could predispose the athlete to injury.

09/07/2021

We are here to help. 🦶👣

Foot fact Friday! 👍

Foot health couldn’t be more important. Seeing a podiatrist could help uncover any potential foot problems early on.

How many patients do you have that discover a foot problem they didn’t know they even had?

30/06/2021

In a study it was found that more than 50% of 2,000 UK based females, aged between 11-18, reported never wearing a sports bra during sports, even though breast bounce is a major concern for breast health. Breast problems not only stop participation in exercise but it is also a major source of pain in exercising females that is made worse by high intensity sport. Running with poor breast support can lead to increased muscle activation in the pectoralis major and deltoid muscles. It has been shown that although a good sports bra decreases breast movement and pain, it did not change the way the thoracic spine, ribs or arms moved. As breasts have poor natural support mechanisms, it is recommended that a good sports bra is used or the athlete risks irreparable damage and increased risk of breast sag. Compression bras are believed to be most suitable for < D cup breasts, whereas encapsulation bras offer more support to > D cup breasts.

Choosing a good sports bra includes:
1) having a wide vertical adjustable strap
2) ensuring the back is adjustable but not elastic
3) Making sure the neckline is high enough (reaches the upper boundary of breast tissue)
4) being comfortable and providing the level of support suitable for the intensity of the exercise. Sports like running, star jumps and horse-riding are thought to be the most aggressive for breast bounce.

11/06/2021

Fascinating Friday Foot Fact!

Various authorities tried to limit the popularity of the shoes but without much success.

18/05/2021

Bone stress injuries are generally caused by too much stress on the bone which exceeds the capacity of the bone.
Training intensity is thought to be more of an issue with bone loading than volume of training.

Factors that influence good bone health and the capacity to accept load:
1) Age: If you do a lot of bone building exercise when you are growing, this can optimize bone growth which continues into adulthood.
2) Type of activity: activities that involve a lot of jumping and multi-directional loading help to strengthen bone
3) Good nutrition: Vitamin D, calcium and sufficient energy are very important for good bone health.
4) Sufficient recovery: fatigue increases bone stress, including a lack of sleep. Optimising recovery by having days off and weeks off are important in any good athletic programme.

It should be noted that running doesn't help build bone as the load is not sufficiently rapid or large enough.
Strong muscles can help decrease the effect that fatigue has on bone loading. .

Key message:
* Progress training intensity gradually
* Eat smart
* Recover well
* Work on a progressive strength & conditioning programme
* incorporate regular plyometric (jumping) training into your schedule.

Credit: .physio,