November 3, 2024 • 41 mins
As runners start their recovery routines following the Auckland Marathon this morning, sports biomechanist Greg Pain joins to explain the right and wrong way to recover.
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Speaker 1 (00:05):
You're listening to the Weekend Collective podcast from News Talks.
Speaker 2 (00:09):
It'd be.
Speaker 3 (00:13):
Please don't go, Please don but I met the rails
en soil you read define the game, trying to keep
it cool, but damn you fire you like you have
a me move, make you catch you know how to
(00:34):
love me?
Speaker 4 (00:35):
Like that?
Speaker 3 (00:37):
I shunned, but won't you?
Speaker 4 (00:41):
And welcome back. This is the Weekend Collective. I'm Tim Beveridge.
And by the way, if you missed Politics Central, a
couple of really interesting interviews actually with Henry Olsen, who's
a poster and political analyst. He's based I think in Washington,
just around the upcoming election, and you know how things
have been going on the swing states, and a whole
bunch of questions, some interesting answers. I couldn't get them
(01:02):
to protect the outcome, so well, I guess we just
to wait for election, right, But tune into check out
our podcast if we want to hear that. And also
I enjoyed having a chat with our Minister of Trade
and also he is the Minister of Hunting and Fishing.
I feel that with hunting and fishing, you've got to
knock off the g At the end of those words.
Doesn't it sounds a bit more? Sounds a bit more
hunting and fishing, doesn't it. Anyway, Tom and Clay about
(01:22):
trade as well as hunting and fishing, and that was
also fascinating conversation. So you can go check that out
and anything on that out. Just go to the news
talks he'd be sorry, the iHeartRadio app, and look for
the Weekend Collective. We get out of each hour as
soon as we can once it's concluded. But right now
that's time for a change of vibe. And this is
the Health Hub. We want your calls on eight hundred
(01:44):
eighty ten eighty text nine nine two. And my guest
he is a sports biomechanist at BioSport. That's his gig.
He's a bit of a legend actually in bio biomechan biomechanics,
that's the word. I was trying to look for it.
And his name is Greg Payne.
Speaker 2 (02:01):
Greg Good, Good afternoon, Happy Sunday, Thank you for having me.
Speaker 4 (02:05):
Now we're going to start kick off with a bit
of a talk about the Aukland Marathon. You didn't do
the Auklad Marathon, did you.
Speaker 2 (02:10):
I was actually down at cook speech. A friend of
mine runs a yearly golf event down at Cook's Beach,
and there's forty of us and we are playing golf
in fancy dress. So that is what I was up
to yesterday and driving back home today. So I did
miss it. I had planned to do it, but I
got injured and therefore.
Speaker 4 (02:28):
Really, but you and I had planned to do the
round the Bays at some stage and that hasn't happened yet.
So I'm thinking, I'm not sure how credibly I can
take your threat to do the marathon twenty twenty five?
Speaker 2 (02:37):
Here we come.
Speaker 4 (02:39):
What the marathon? All around the base? All of the above, Tim,
we should do around the bays? Really, shouldn't you know?
We should? Yeah, you can wear it. I mean I'd
probably have to go and use talks. There'd be vibe
garb or something. What I am in my minion's outfit
from golf yesterday. That's not a good images. Have you
ever done a marathon? I?
Speaker 2 (02:57):
No, I've done two half three half marathons, all in
the exact same time.
Speaker 4 (03:02):
What do you mean all in the exact time?
Speaker 2 (03:05):
Oh, you've won thirty six for every three half marathons.
That's actually pretty brusque, isn't it yeah, it's pretty good.
Speaker 4 (03:11):
Yeah, yep. Do you think how long ago was that?
A while ago?
Speaker 2 (03:15):
It was probably twelve years ago.
Speaker 4 (03:17):
When you're disappointed that you've got the same time three
times or in the end, do you look back and go, hey,
pretty cool.
Speaker 2 (03:22):
No, because I've always been the sort of person that
if I can sort of extract the best out of
myself relative to where I'm at going into the a
event like that, because I didn't train for it specifically,
and come out of it, you know, feeling good, with
a good time and no niggles at the end of it,
I'm a very happy man.
Speaker 4 (03:39):
What is it thirteen and thirteen and a half miles.
Speaker 2 (03:42):
Or something on one case, whatever that is in miles.
Speaker 4 (03:45):
Oh, I still think of it as been twenty.
Speaker 2 (03:46):
Six because it's twenty six.
Speaker 4 (03:48):
Yeah, yeah, that's the one. Yeah, that'll be it. Anyway, Look,
we want to take your cause, by the way, if
you have done the marathon and you want to get
to have a chat about what it was like preparing
for it, but also how to recover properly, because injuries
are the things we all want to avoid. And as
you get a little bit old, possibly you are slightly
more susceptible injuries. Not possibly you definitely, definitely. Yeah. I
(04:10):
was just saying because I didn't want to sound like
I knew what I was talking about. But if in
fact and when it comes to recovery from a marathon
and events like that, are there particular things that are
really important to do? Yep, for sure.
Speaker 2 (04:26):
The biggest thing that you don't do is finish the race,
go home and jump on Instagram or just sit on
the couch the most and a lot of people do.
Speaker 4 (04:33):
That's really common because the.
Speaker 2 (04:35):
Problem with something like say that Auckland Half or most
traditional half marathons or marathons, you get to the finish
line and that's it. You need a good call down.
You need to make sure that you either ideally go
for a walk. The likely sorry, the effects of stretching
after an event are fairly ambiguous at best, So I
don't really worry too much about stretching unless you really
(04:57):
enjoy it. But the best thing you can do after
an event is go for a nice walk and just
keep the tissue working. Because we do see particularly for
your longer events, so your marathons or a half iron
Man or something like that, we do tend to see
injuries occur quite commonly within that recovery time frame.
Speaker 4 (05:14):
What's the recovery timeframe?
Speaker 2 (05:16):
It varies depending on the intensity by which you have
exercised and the duration as well. So I mean if
you were to do a half iron Man or an
iman to fully recover from that. And I'm not a physiologist,
so I don't take this as an absolute, but it
can be a number of weeks to fully recover. But
I've seen over the years, particularly at the longer distance
say Ironman events, a number of people getting injured in
(05:37):
that recovery phase because they feel good, they think they
can go out and go for a long run or
whatever it is, but the tissues haven't repaired, haven't recovered,
and we see injuries.
Speaker 4 (05:48):
What's a nice walk? You go for a nice walk.
So you've finished the marathon. Let's say you collapse over
the line because you probably haven't got the hydration right,
You're a bit exhausted, and you probably might we might
have even thrown up or something. You might be feeling dreadful.
So how long should you spend feeling sorry for yourself
and sort of in that euphoria of I did it
even though I'm a wreck before getting up and going
(06:09):
for a nice walk.
Speaker 2 (06:11):
A really good idea when you're doing an event like that,
depending on where it is, of course, is to park
your car quite a long way away from the finish line,
so you get to the finish line and you've got
to walk fifteen to twenty minutes, even half an hour
at a medium.
Speaker 4 (06:23):
To brisk pace. So not a meander.
Speaker 2 (06:25):
Not a meander. You do want to keep the tissue working.
You don't want to just get to the finish line,
collapse in a heap and then that's it, because that's
not good for the tissue.
Speaker 4 (06:34):
How long does it take when you have done something
strenuous like that, if you are still, you know, if
you might move for a while, how long does it
take before you really will notice that you're, oh, my goodness,
I should have got moving a few minutes ago. Is
it like a ten minute lie doown? Or is it
twenty minutes or again.
Speaker 2 (06:50):
It would depend on the intensity of your If it, it
would depend on your training, your your level of condition
going into the event. There's a number of factors that
would have an effect on that. I don't know what
that time would be, but be particularly long, particularly if
you have pushed yourself quite hard and you've gone into
a lot of physiological fatigue, so the tissue does need
(07:13):
to stay warm and progressively cool down.
Speaker 4 (07:15):
What actually happens after you've exercised that, You know, what's
the whole lactic acid thing.
Speaker 2 (07:20):
We're getting into physiology? Well, it's outside of my scope,
but just basically, you know, particularly when you are fatigued
and you are doing a long event like that, there
is a lot of lactic acid within the tissue and
the way that the lactic acid is cleared from the
tissue there are pumps within muscle and if you stop
stop moving, those pumps no longer work so in order
to clear the lactic acid out, and it is an acid,
(07:41):
so it can have an effect on the tissue. And
so if you keep walking post run, those pumps are
still working within the muscle and they're clearing the lactic
acid out, therefore reducing the acid levels.
Speaker 4 (07:52):
What about sports massage or.
Speaker 2 (07:54):
They can a flushing massage I believe can be beneficial.
Speaker 4 (07:58):
Yeap, Yeah, sure. Actually when I did volleyball, we were
our school our team was we were national champs, so
we're quite high level. That will surprise people if they
see me what I look like physically, I'm not exactly
six foot seven. But our coach in the middle of
a tournament, because it's full on, you're playing quite a
few games, and I think after we'd had a couple
(08:18):
of games, he had taught us, and he taught us
how to do sports massage on each other, which literally
was sort of, you know, vibrating the tissue, but also
literally picking up a leg while one person's lying there
and just shaking it back and forth. And the first
time we did it, we were like what and we
it's amazing. I almost felt like I was totally fresh.
Speaker 2 (08:40):
So what you're sort of doing, you are moving fluid
a little bit. Again, you're not really moving the muscle
per se, So therefore those pumps aren't doing what I
was sort of explaining earlier. But again, just recovery or
even a warm warm up, and recovery is very personal.
The key thing from all of this, if you enjoy stretching,
(09:00):
go for it. There is some evidence that says that
static stretching after event can at a very low level,
reduced muscle solness, not a hell of a lot. It
can reduce, sorry, it can increase muscle lengths. But again,
what we do know is that at the end of
a run, for example, if you feel quote unquote tight,
which is my least favorite word, within two or three days,
(09:22):
the muscles are a covert and you're back to normal
length anyway.
Speaker 4 (09:24):
So ah so, but if you're feeling like, all, my
calf's feeling a bit tight, you know you've stopped, you
walk in, you're feeling a little bit crampy and car
I mean, instinctively, I'm going to want to stretch that sucker.
Speaker 2 (09:36):
I mean, as I say, doing that is not going
to be ineffective, but how effective it actually is is ambiguous,
and there are there are big meta studies out there
regarding the effectiveness of stretching post exercise, and there are
some that can show some positive effects when are stretching.
Speaker 4 (09:55):
When a stretching something that you do do, then is
that something you might do to an injured muscle or
a cramped muscle.
Speaker 2 (10:02):
Not if you're I mean, if you are suffer bring
from cramp, or you can feel like particularly like in
a car, or if you can feel it coming on,
then having a calf stretch. Stopping and having a calf
stretch can be beneficial. If you do a certain sport,
like for me, kayaking is a great example, Like the
girls need to be able to get into a very
specific position in order to paddle the boat correctly. So
(10:24):
for them, range of motion is very important.
Speaker 4 (10:26):
So that would be a stretch, stretching to encourage a
particular range of motion. Correct.
Speaker 2 (10:32):
Yeah, So for them, we have a test where they
lie on their back and they lift one leg up
as high as they possibly can. And the goal so
you're lying on your back, legs out straight looking at
them side on. At minimum, their legs should get to
ninety degrees, ideally closer to one hundred degrees. Because what
that means, so ninety degrees is with your leg at vertical.
Speaker 4 (10:50):
What that matter is slightly towards your torso.
Speaker 2 (10:53):
Correct, And what that means is that when you're sitting
in the boat, you can get up and forward into
the position. So that's a sport specific need for flexibility.
For a runner, for example, there's very little need for
range of motion.
Speaker 5 (11:05):
There is.
Speaker 2 (11:06):
I'm very big. I'm trying to get a runner to
be able to what we call hip extend, which is
when if you're in standing your thigh, if I'm looking
at you side on and you're in standing, your thigh
can go back behind you. That's called hip extension. So
that's important from a running efficiency perspective. But aside from that,
there is no great requirements in running for flexibility. If
(11:31):
you're a cyclist, for example, hamstring lengths, particularly if you're
a time trialing cyclist. So therefore, if you're a triathlete
as well, ham string length has been shown to be beneficial,
but again, other than that, not a hell of a lot.
Speaker 4 (11:44):
Actually, I stopped stretching after you told me I was
You didn't tell me I was wasting my time, but
you said, if it makes you feel good, do it,
but it's not necessary, and I don't. Yeah, I don't
think I've noticed any difference. I might have if I've
had a tight something. I mean, I found a bit
of a stretch, but I pretty much finish the run
and I walk home and then I just have a share.
(12:05):
And actually, you know, it's just great to save so
much time. I mean, I read a lot.
Speaker 2 (12:08):
I try to read a lot of evidence. And there
are some actually really good evidence based practitioners, so even
on Instagram, which makes me shudder a little bit, but
there are some very good resources online. And we do
know that the particularly flexing can be beneficial. Yeah, for sure,
but you need to do it with such a high
level of regularity in order for it to make a
(12:29):
significant difference. And then the question goes begging do you
need to.
Speaker 4 (12:34):
How does it work? Then with you know that there
are sports where they relies on a level of suppleness,
like gymnastics comes to mind. But is that flexibility developed
through strength, the strength of what they're doing, or is
it actually also developed through you know, stretching yoga.
Speaker 2 (12:53):
For those For gymnasts in particular, I work with a
top trampolinist. I mean, and he or they is a
population they have because they've been doing it. It's such
a skill. They've been doing it for so long, most
likely since they were five, six, seven, eight, and over
time they've just developed that level of flexibility and therefore
(13:13):
they haven't lost it. And because they are moving in
the way that they are, their flexibility continues to increase.
But I mean, if they were to stop and say,
take a year or two off, I would suggest it
would be very very hard to get back to where
they were before.
Speaker 4 (13:25):
Okay, look, we'd like your calls. We've got great pain
with us. He's a biomechanist. He's a biomechanist for some
pretty serious sports people, including some of our gold medal canoeists,
among other things. And if you've got any questions around
movement or as injury prevention or injury management, because I
won't have a chat with Greg about that myself, about
(13:46):
injury management, because I hate the idea that if you
get injured suddenly you've got to stop so exercising while injured?
What can you do and how can you avoid further injury?
Eight hundred and eighty ten eighty. But also if you
have done the Auckland Marathon today and you simply want
to call up and bloat about how amazing you are
and how you're recovering, we want to hear your story
about how you approached recovery and maybe a little bit
(14:10):
about how you approach the preparation as well. Give us
a call. Eight hundred eighty ten eighty Text nine two
nine two. The lines are open. Let's get cracking. Twenty
past four.
Speaker 6 (14:25):
She's she's and welcome back to the Weekend Collective.
Speaker 4 (14:53):
This is the health Hup. My guest is Greg Pain.
He's a biomechanist at BioSport. By the way, if you
want to check out Greg's website and a little bit
of information about what he does, go to BioSport dot
co dot nz. And we're talking about, well, you've just
done the marathon today, winding down from a marathon, preparing
for a marathon, recovering from injury, avoiding injury, all that
(15:13):
sort of stuff. And let's get into some calls Henry, Hello.
Speaker 7 (15:18):
Hey Tom here, are you all right? That's good?
Speaker 5 (15:21):
Now.
Speaker 7 (15:21):
I didn't do the work of marathon today, but I
have done a few in the past, you know, my
glory days, I would say. But I'd like to ask
some greg questions. Right so on, I'll be sixty seven
this December, and from we know, we've got a Three
Bridges marathon two days before, but I'm not going to
(15:42):
do it because it's only four weeks away. But what
would I like to know Gricause as you get older,
do you still have to train at the same amount
of mileage as you did when you were younger, you know,
because you get older? Or can you train less and
still do it?
Speaker 4 (15:56):
Great questions?
Speaker 2 (15:58):
That's an excellent question, jinks. I think what I think?
Speaker 4 (16:03):
Double?
Speaker 2 (16:03):
What The way to answer that question is to think
about what have you done in the past. There's a
term that we use called training age. Now, let's just say, Henry,
you're sixty seven and you've got a twin brother who's
also sixty seven. You've been active, You've run a few
half marathons. You know, you've been active your entire life.
Your twin brother has done a lot less in comparison,
(16:25):
So you're going to have a very high training age.
Your brother is going to have a very low training
age in comparison. Because of your high training agent, because
of the fact that you've been active for so long,
your tissues are already going to be in good condition
and they're going to be able to cope with the
loading that is so running. So if you're trying to
go into an event to finish it, or if you're
trying to go into an event to get a certain
(16:46):
time or compete at a certain level, then your training
volume is going to vary considerably. But because of the
fact that, from what you've just said to me, you
have been very active for a very long period of time,
you know you should be able to with some consideration
on how you approach the race be able to get
through it without any problems. I do recommend to a
lot of people though, if they have the opportunity to
(17:08):
do so, and there's a lot of really good online resources.
A friend of mine's got a coaching called foot Traffic,
and he sells at a very very fair price, Like
so half marathon coaching plans. So that would be the
sort of thing that I would suggest you think about.
Speaker 7 (17:26):
Okay, you know that'd be good because I'd just want
to do you know, one more and they give it
up them.
Speaker 2 (17:31):
Just yeah, yeah, no, No, I think, as I say,
because you've been active, if this was your first half
marathon or first team KS or whatever it was, I
would answer quite differently.
Speaker 4 (17:40):
Can I ask what sort of roughly what age group
you might be in? Henry sixty seven? Or did you
say I thought you said nineteen sixty seven? I missed
that sixty seven?
Speaker 2 (17:52):
Yeah, no, I mean it's I mean answering this question
is a lot like sort of when pregnant women say, well,
and I want to run? Can I run being pregnant? Well,
have you been a runner before you were pregnant?
Speaker 4 (18:04):
Yes?
Speaker 2 (18:04):
Carry on, have you been a runner before you're pregnant? No,
probably not the best best time to start. So you
think about your history, and again I do recommend getting
you know, if you can, just buying a basic.
Speaker 4 (18:14):
Actually, that's that's really interesting. So what's it? Is it
a website or something of this guy's business, foot tracks,
foot traffic coaching.
Speaker 2 (18:22):
He's a local guy. He's a good friend of mine.
But he's a very very good triathlon coach and he's
very very successful in his own right. And you can
buy five ten half and marathon and even half iman
and Iman coaching plans. Just just buy the pre pre made.
Speaker 4 (18:42):
He's very very good. What were your How many marathons
have you done, Henry?
Speaker 7 (18:46):
Oh, probably fifteen, three years, three years, sixteen in road.
That's when I was forty five years old.
Speaker 2 (18:53):
You could roll out of bed, you could roll out
a bit and probably still do one sim and I
very joy.
Speaker 4 (19:00):
Now fifteen marathons, mate, I think that's yeah, that's pretty awesome.
Good on you, good luck, good luck than thank you. Actually,
that foot coach foot traffic coaching is an interesting thing
because even if there is a charge, people who buy
who belong to tennis clubs or whatever by memberships, and
(19:20):
it's I mean considering if you're a runner, unless you
you might belong to running club. Of course that's different.
But it's not like joining up a golf club is
which can set you back. If you get a little
you have to spend a little bit to enhance your
ability to complete the marathon. I would have thought that
probably money well spend.
Speaker 2 (19:35):
And also what you're doing is you're getting access to
a community.
Speaker 4 (19:38):
That's the one as well, So it's really really powerful.
Speaker 2 (19:41):
I mean, you could jump online and go and find
a half marathon training plan for free, for sure, but
you don't know who's done it. You don't know their background.
And also but being involved in a community is incredibly powerful,
and we do know from studies that community based training or.
Speaker 4 (19:57):
I mean not town even from a life point of view,
just being part of a community. But in addition to
the goal setting in gold achievement side of it as well.
For sure, you probably I think I've told you I
did that. I just did that app when I got
running again, which was like walk for one minute walk
you know.
Speaker 2 (20:16):
Was a couch to five k.
Speaker 4 (20:18):
I can't remember what it was. It was one of
those apps, but it actually well I'm still running, so yeah,
it works, probably because I was also going with my
family as well.
Speaker 2 (20:26):
We do see so many people who think, well, you know,
I've run a few half marathons, or you know, I've
been a good sailor or whatever it is, so therefore
I can go and run a half marathon and I
can do a good time. And because they don't have
that background of physiology and understanding how to approach recovery,
how to approach loading, that's when you start to see
injuries and you know poor performance is kicking as well.
Speaker 4 (20:46):
So okay, right, well let's take some more calls. We're
We're up to Lourie. Hello, Well I.
Speaker 8 (20:52):
Do Grego Laurie are just checking on the I'm in
the position where I'm trying to rehabilitate an injury which
I did well back about September fifteenth. I'm a sort
of I'm seventy eight now, but I'm sort of had been.
I've got a big background, long distance of a marathons,
but all of a sudden, the coast to coast sort
(21:14):
of run stuff which from a bit before COVID. But
and I everything was going perfectly well. I was at
the Bank of Parma, the course I make a a
pick out, a hill course, good range of stuff, and
usually on a Sunday you'll do about four hours. In
(21:34):
a couple of other days about three over three hours.
But coming back on one of them a month ago,
I got got a bit of a niggle in my
hip and I thought, well, i'll I'll run that off.
And I did slide down a bit, walked a bit,
and then I kept on running and didn't. But I
(21:58):
carried on over the next few weeks thinking it will
go away, and then doing more more walks, long walks
and stuff like that. But eventually we went to a
physio because nothing was happening, and she reckoned. I had
a slight sprain of the hip and then it had
strained another simply another tendon what they call the gastrics
(22:18):
tendon on the left leg. Okay, so I did some
rehabilitation of taping and stuff on that, but because I
was walking funny, as it turned out, my other hip
got a compendation.
Speaker 9 (22:31):
Yeah.
Speaker 8 (22:31):
So the other hip is actually the worst one, and
so were the other ones that I mean, with that
sort of thing, you have a devil a job trying
to sleep. You know, there's nowhere that's comfortable and the
exercises and stuff like that haven't really really worked. And
you find even the when you find even Voltaire, it's
(22:52):
not helping sort of. It's at a position now where
i'm sort of.
Speaker 2 (23:01):
I mean, the thing is is that when it comes
to an injury like this, the first the most important
thing you need to do straight away is deload the tissue.
So that's obviously just that can be reducing your running loading,
but also thinking about how you start to think about
moving with efficiency, which is walking and running nice and upright.
But I would seek good advice from your physiotherapist who's
(23:21):
managing the issue on how to deload the tissue, but
also how to strengthen the other associated tissues around the
hip joint as well, because you don't want something who's
you know, an injury like this that's now a month old,
to become chronic, because and chronic is anything over twelve weeks.
We do know that if something becomes chronic, the likelihood
of reinjuring within that next year is much much higher.
(23:45):
So I would seek further advice from your physiotherapists.
Speaker 8 (23:49):
Yeah, I'm certainly doing the exercise of that, but then
I've got to a stage you're having to use a
walker to get around and things like that. So sort of.
Speaker 2 (23:57):
Definitely go back and get some further revice because that
doesn't sound as though you're quite going down the right
path there, Laurie.
Speaker 4 (24:02):
I'm sorry, thanks, thanks for you call, Laurie. Actually, just
on the when you are injured, how much can you
listen to your body in terms of if obviously I've
got a bit of a strain on my MCL right,
it's a medial coll and it was I could sort
of run with it, but it wasn't really getting any
(24:23):
better to side and a better rest it. But pain
also sometimes pain, pain is a beast. It's funny because
sometimes there's a pain that is okay. In fact, even
just the way pain works with chemicals and all sort
of the sort of signals your brain gets sent. So
how do you have any any insight into that?
Speaker 2 (24:44):
What people don't tend to do enough of And it's
probably something that I should advise on more as thinking about,
particularly if you have an injury, it's really powerful to
journal the injury. I mean, even if you just use
say your notes app on your phone or something like that,
because if it's something that's occurring over time. You want
to be able to say it got saw at out
(25:05):
of ten, I was running it at a certain pace
or for a certain distance, and you want to see
that progression over time. That's that's one strategy. But again,
if I'm a very firm believer, and if you're running
and things start to get more than say a four
out of ten on the pain scale not Greek pain
scaley Sunday, Yeah good. But if it's getting above a
(25:29):
four out of ten, then you really need to start
thinking about what's actually happening. Because pain is a natural
occurring thing response to some exercise. We don't want it,
but it is the body telling us that something's going on.
So you do need to listen to it. And as
I said before, I think plotting what's happening over time
is very powerful. As I was sort of saying to Laurie,
(25:50):
if an injury becomes chronic, we know that it's it's
something that requires a lot more intense management.
Speaker 4 (25:56):
Yeah, okay, right, we'll take some more calls.
Speaker 10 (25:59):
Stew Hello, thanks for your advice. It's a very good
fun listening to you. I'm a veteran table test player
and I'm trying to build up some league strength.
Speaker 4 (26:12):
For a veteran what table tenant table tennis player?
Speaker 10 (26:17):
Yeah, so the best players in the world have got
leagues like tree trunks. They bounce around because you're in
the technique is that you're actually bent knees and pushing
off carves and quads to get around the table as
quickly as you can. You've really got to have that
league strength. There's just no one. You can't play top
level without having decent league strengths. So as a veteran player,
(26:40):
I get I'm a cycle because I don't want to
go the pounding the roads and getting knee injuries and
god knows what else and carves and things I've had
in the past. So there's three things. I can Either
get on the bike, I can go to the gym
and do the league press thing, which I've done, or
I can He'll climb up around the halls or quarry
or somewhere. I'm wondering, shall stick with just the cycling
or what risk do I run of doing uphill sort
(27:03):
of jogging walking building up the cord strength.
Speaker 2 (27:06):
So if we think about what table tennis is, it's
a highly highly dynamic, two dimensional sport as in you're
changing direction incredibly fast. Now what you will do by
sitting on a bike, because you will be training those
tissues to work in an up and down, forwards backwards
type direction, what I would strongly suggest you do. And
I think there is a fourth thing that you should
(27:27):
be thinking about relatives to building up league strength is
looking at things like pliometrics, because you want to build
that elasticity withinto your tissue, with into your muscular tenderness
tissue to be able to allow you to change direction
really really fast. The best thing that you should be
doing would be gym work, looking thinking things like back squats, deadlifts,
(27:50):
and again you mentioned the leg press. It is a
good tool, but what we do know from a leg
press is that it's a closed environments what we call
a closed kinetic chain, So you've got all the feedback
from the machine which keeps you nice and safe. It
is better to get that stimulation from say a backsquad
or a deadlift. But if you don't have a history
in running, and I realize that you know table tennis
(28:12):
is a very upright dynamic sport, something like hill repeats
will build your strength very very fast. It's a very
powerful tool.
Speaker 10 (28:22):
Yeah, I've used that term before to a degree and
it seems to have worked well. I've just it's felt
a bit more like I was likely to injure myself
doing that than perhaps to stick on the bike. But then,
as it sounds like you're saying, well, yes, but I'll
get benefit because of the variety of bounce and step
and so on, I'll probably get a better muscle tone
and a variety of muscles and just sitting on the bike.
So okay, I'll go that way. Then sounds a good answer, and.
Speaker 2 (28:45):
I would certainly look into some plymetrics. Plymetrics does not
need to be super risky. You can start at a
very low level, but it is a very very powerful
tool with respect to and also what it does though,
is it really helps her. And I hate this term
as well, like bulletproof, particularly your achilles. So something to
really think about.
Speaker 10 (29:01):
Gotcha, good, fantastic, that's great, Thank you very much, great,
appreciate it.
Speaker 9 (29:05):
Thanks you sure.
Speaker 4 (29:06):
Actually, dear, are there are there some How often do
injuries happen without warning? And how often do you think
we actually do get subtle signals?
Speaker 2 (29:18):
That's the key there, the subtle signals, you know, as
we know hindsight is twenty twenty. And if you think
to yourself, like I was training for the Auckland Half Marathon,
and I've mentioned this a number of times on air,
I had back surgery. I did not have a successful
back surgery. I still have what's called neural tension in
(29:40):
my left leg. I sort of tried to ignore it.
It didn't allow me to continue to progress my training
because every time I start to progress, my calf starts
to get really really tight from a neural perspective. If
I stop and look back of where there's some indicators
leading up to that little moment that I had, Yes,
there were, but it's how much value You don't want
(30:01):
to catastrophize some of these red flags, green flags, orange.
Speaker 4 (30:06):
Flags, Yeah, because you end up favoring something that might
not be a problem, I guess, and that can cause
other projectly exactly.
Speaker 2 (30:12):
So it's a really hard balance to get right. But
you do need to just sort of think about are
things occurring with greater frequency? Is there a common theme here?
Speaker 4 (30:22):
It's funny because I blew my calf muscle once on
stage and I literally turned to walk off up stage,
and I thought, literally that one of my actors had
kicked me in the back of the leg and it
was really quite a big blow of my calf muscle.
I came through nowhere and I was like, what the.
Speaker 2 (30:37):
Yeah, And when I was training for this half, you know,
six six or eight weeks ago, whenever it was, it
was literally within two steps my calf. And again my
excuse is not because my calves a week, is because
of my neural tension, which is a real difficult thing
to manage.
Speaker 4 (30:51):
Okay, hey, look, you want to take your cause any
questions you've got about recovering or or actually working with
an injury when you've got I might have a chat
with Greg about that after the break, working or training
or exercising when you have an injury, Because the thing
for anyone who when you're doing something for fitness is
suddenly having an injury where you're actually gonna have to
stop doing that particular thing. How can you cope? How
(31:13):
can you keep yourself active without you know, suddenly having
to become sedentary for two or three weeks, which I
think is probably every fitness person's worst nightmare. It is
the last thing you should do and the last thing
you should do. Good, We're gonna find out more about that,
and just to take nineteen minutes to five news talks,
Hed b.
Speaker 5 (31:33):
Get gone. If you're not gone, if you in the time,
you've got five.
Speaker 4 (31:52):
News talks b Tim Beverage. My guest is Greek Pain.
He's a biomechanist. We're talking about recovery and all sorts
of things. By the way, Pinicolada probably is possibly much
later recovery once you have walked home, Like right, we're
going to try and rip through to some more calls.
It's coming up to quarter to five, so time is
of the essence.
Speaker 11 (32:11):
Donovan, Hello, how's it going?
Speaker 4 (32:13):
Good bye?
Speaker 2 (32:14):
Thank you.
Speaker 11 (32:16):
I just wanted to ask you about bicip rupture I
did last year.
Speaker 2 (32:24):
A bicep rupture.
Speaker 11 (32:26):
Yeah, yeah, so just a bicep rupture.
Speaker 9 (32:28):
Yeah.
Speaker 11 (32:30):
I went for the surgery to physio for about four months.
I just can't step to build the strength back that
I had in the arm. And I also don't know
if a lot of it's in my mind as well,
you know what I mean.
Speaker 2 (32:49):
Yeah, I mean, pain is certainly a motivator, particularly when
you've come back from a particularly nasty injury.
Speaker 4 (32:57):
And was it a complete rupture.
Speaker 11 (33:00):
Yeah, a complete rupture.
Speaker 2 (33:01):
Yeah, but this is this is certainly more in the
physio end of the spectrum. But the one thing that
I am a very big believer in and something that
I do a lot of reading around, is because you're
trying to build strength back up in the muscle, but
also in the tendons as well, think about doing sort
of very slow but quite heavy like eccentric exercises. So
(33:25):
if you're to do a bicep kill, for example, that
would be when you've got your hand up at the
top so your elbow is really bent, and the eccentric
component is when you slowly lower the weight down. Because
what we do know is that when you do eccentric
exercises it builds into the newer muscular component of the
muscle a little bit more. So that would be pretty
(33:47):
much the only thing that I can give you advice
on on the line, so you know, on the radio,
other than getting further scans from your physio. But yeah,
it's a tricky one. It's a real tricky one. But
start thinking slow heavy eccentrics.
Speaker 4 (34:01):
Okay, thanks Donavan at Thanks mate, Bye Andrew. Hello, Yeah,
hi there, Andrew.
Speaker 9 (34:11):
Just got a couple of questions with a bit of
a prolific sort of runner in my thirties and I'm
now in my getting I guess, mid to late forties,
and yeah, I just I was looking to starting to
get into running marathons again. And yeah, I know, you know,
(34:35):
I used to for me to run a marathon, I
need to be able to, you know, run a marathon
before I run a marathon. Don't speak otherwise. I'm just
you know, my body just goes into chaos afterwards. But
one of the things that I've found now it's really
bothering me, is that it feels that I'm building muscle
(34:59):
in the top half of me when I'm running, particularly
around my neck shoulders, and I try and hold my
arms down straight yep, and it's still you know, it's still. Yeah,
it's just like my neck is tendent to bloody something
like Mike Tysan's me.
Speaker 8 (35:17):
You know.
Speaker 9 (35:17):
So what I don't know.
Speaker 4 (35:19):
What I mean.
Speaker 2 (35:20):
What I would ask from a running specific perspective is
or what I would suggest is if you if you
to imagine you were if I was looking at you
from behind, Okay, so you're standing there, if I was
to put my hands on your shoulder blades, so you
go one on each side. Clearly, what you want to
try and do when you're a runner is think about
your shoulder blades sort of connecting to form like a
(35:42):
very soft V shape. Now, what that means is that
when you bring those shoulder blades into a soft V,
you're recruiting what are called your lower trapezius muscles, and
they helped to keep your shoulders connected down in the
joint without straining the shoulders. So and also the other
thing that would really be helpful is make sure when
you're running, you really want to keep your elbows bent
(36:03):
to about ninety degrees, So you don't want to have
your arms too straight, and you certainly don't want to
have them to be about ninety degrees is where we
want them to be. And lastly, I would also think
about making sure you don't have what we call crossover
arm carriage, which is making sure that when your arms
go backwards and forwards, they're going sort of like parallel
train tracks versus trying to cross over over your center
(36:25):
line in order to unload your neck. I would think
about just getting a nice connection with those shoulder blades,
and that will again help keep the center of the
shoulder joint localized and makes it more of a pivot
and it makes those upper trapezist muscles which sound like
are overworking a little bit.
Speaker 4 (36:44):
Yeah, okay, great, good on you. Actually Andrew as well,
you can thanks for your call. I mean you help
me with running when I got started by analyzing the
way I was running and changed a couple of things.
And you do that's one of the things you help
people with this analyzing the way they're running, in their
posture and everything.
Speaker 2 (36:59):
And it's really interesting. I mean even like telehealth like
I can do. I do a lot of video remote
assessments as well, which we know from the evidence is
a very powerful tool.
Speaker 4 (37:08):
So yeah, yeah, So you go to buy a sport
dot curd at in Z and check out Greeks work.
We'll be back in just a moment. It's ten minutes
to five new stalk set b's it's well back to
the weekend collective. This is the Health haulp. My guest
(37:28):
is Greek Pain. He's a biomechanist at Buiasport BioSport dot co.
Dottie in Z. Just before you got a guy. Actually,
you've got an app coming out soon, haven't you.
Speaker 2 (37:37):
November the thirteen, What is it? My BioSport app goes live.
So it's all about the courses that I have online.
There's two free courses. There's a courst Ability one, a WIN.
There's another Basics of Running Efficiency, but the big one
is the Efficient Runner, which is an exercise library for
priametrics strength. It's an eight week program how to assess yourself. Basically,
(38:01):
I teach you to see what I see, get to
assess your own gate, and we get to fix your.
Speaker 4 (38:05):
It's just reminded me of a question I might have
for you if we've got time. But first, let's got
a guy.
Speaker 12 (38:08):
Hello, guy, Hey, how's we got a guy?
Speaker 2 (38:13):
Great?
Speaker 12 (38:17):
I was just from the quick chat. I have had
a neck issue fairly recently, and it's been going on
probably over that twelve week period that you just mentioned,
slowly slowly getting better, but it's still got sort of
throatic nerve pain down the arm, which is coming from
(38:38):
the Yeah, the niggly neck issue.
Speaker 11 (38:43):
Mm hm.
Speaker 12 (38:44):
Just wouldn't have had gone to see Tea in Jackson
about four weeks ago just to try and settle the
nerve down. My question is I suppose it's like how
much I'm getting back to walking hate walking up the
hills and stuff.
Speaker 2 (39:03):
You carry on that one minute left on here, one minute.
Speaker 4 (39:07):
We have to be quick about one minute before you
have to wrap up.
Speaker 12 (39:11):
Yeah, how much do you push through the If something
is agitating, it's the stop pushed through.
Speaker 2 (39:17):
And I'm ahab I'm a very big believer in trying
to avoid nerve pain. There are things that you can
do called neck retract or chin retractions, but help to
strengthen your deep neckflexes, which can help build a better
alignment of your neck. Your physio should be all over that.
But with respect to managing neural discomfort, I'm a big
(39:38):
believer in trying to avoid that because I get it
in my leg and it's bloody horrible and there's not
a lot of positivity that comes out of that. So yeah,
i'd certainly get some further phissio advice on there.
Speaker 4 (39:48):
Okay, sorry I can't yeh, Hey guy, sorry, we're a
bit short of time there. We've got one more question. Actually,
it was just something you touched on that your your
app's going to be dealing with. How much how important
is addressing core stability when it comes to injury prevention
all that, because it seems to me that that was
something we should have I should have asked you about
half an hour ago.
Speaker 2 (40:07):
It's a part of the process, but it is not
the be all and end all. Like if you look
at studies that suggests that people who have injuries and
they do a cour stability plan, does it reduce the issue?
I mean, yes, it has a positive effect, but it
is not the absolute bell and end. Or you take
that skill set and you apply it to the heavier
lifting stuff, to the higher grave movements.
Speaker 4 (40:29):
Good stuff. Look, if I can get over this mcl thing,
are we going to do the round the bays?
Speaker 2 (40:33):
I'm going to stay live to We didn't a number
of people listening who are going to hold me to this?
Speaker 4 (40:39):
I will be there.
Speaker 2 (40:41):
When is it an a minion outfit? I'm not entirely sure.
Speaker 4 (40:43):
No, Let's just do it in sensible running shoes.
Speaker 2 (40:45):
Okay, gotcha, I'll be there.
Speaker 4 (40:47):
Okay, that's great Pain Biasport, dot Cotter and Zenda. If
you have got some running issues, you can even send
a video to Greg and he can do that sort
of analysis and help you with any issues you might have.
I did it. It made a big difference to me. Anyway.
We're back next with the Smart Money.
Speaker 1 (41:03):
For more from the Weekend Collective, listen live to News
Talk ZB weekends from three pm, or follow the podcast
on iHeartRadio.
You're listening to the Weekend Collective podcast from News Talks.
Speaker 2 (00:09):
It'd be.
Speaker 3 (00:13):
Please don't go, Please don but I met the rails
en soil you read define the game, trying to keep
it cool, but damn you fire you like you have
a me move, make you catch you know how to
(00:34):
love me?
Speaker 4 (00:35):
Like that?
Speaker 3 (00:37):
I shunned, but won't you?
Speaker 4 (00:41):
And welcome back. This is the Weekend Collective. I'm Tim Beveridge.
And by the way, if you missed Politics Central, a
couple of really interesting interviews actually with Henry Olsen, who's
a poster and political analyst. He's based I think in Washington,
just around the upcoming election, and you know how things
have been going on the swing states, and a whole
bunch of questions, some interesting answers. I couldn't get them
(01:02):
to protect the outcome, so well, I guess we just
to wait for election, right, But tune into check out
our podcast if we want to hear that. And also
I enjoyed having a chat with our Minister of Trade
and also he is the Minister of Hunting and Fishing.
I feel that with hunting and fishing, you've got to
knock off the g At the end of those words.
Doesn't it sounds a bit more? Sounds a bit more
hunting and fishing, doesn't it. Anyway, Tom and Clay about
(01:22):
trade as well as hunting and fishing, and that was
also fascinating conversation. So you can go check that out
and anything on that out. Just go to the news
talks he'd be sorry, the iHeartRadio app, and look for
the Weekend Collective. We get out of each hour as
soon as we can once it's concluded. But right now
that's time for a change of vibe. And this is
the Health Hub. We want your calls on eight hundred
(01:44):
eighty ten eighty text nine nine two. And my guest
he is a sports biomechanist at BioSport. That's his gig.
He's a bit of a legend actually in bio biomechan biomechanics,
that's the word. I was trying to look for it.
And his name is Greg Payne.
Speaker 2 (02:01):
Greg Good, Good afternoon, Happy Sunday, Thank you for having me.
Speaker 4 (02:05):
Now we're going to start kick off with a bit
of a talk about the Aukland Marathon. You didn't do
the Auklad Marathon, did you.
Speaker 2 (02:10):
I was actually down at cook speech. A friend of
mine runs a yearly golf event down at Cook's Beach,
and there's forty of us and we are playing golf
in fancy dress. So that is what I was up
to yesterday and driving back home today. So I did
miss it. I had planned to do it, but I
got injured and therefore.
Speaker 4 (02:28):
Really, but you and I had planned to do the
round the Bays at some stage and that hasn't happened yet.
So I'm thinking, I'm not sure how credibly I can
take your threat to do the marathon twenty twenty five?
Speaker 2 (02:37):
Here we come.
Speaker 4 (02:39):
What the marathon? All around the base? All of the above, Tim,
we should do around the bays? Really, shouldn't you know?
We should? Yeah, you can wear it. I mean I'd
probably have to go and use talks. There'd be vibe
garb or something. What I am in my minion's outfit
from golf yesterday. That's not a good images. Have you
ever done a marathon? I?
Speaker 2 (02:57):
No, I've done two half three half marathons, all in
the exact same time.
Speaker 4 (03:02):
What do you mean all in the exact time?
Speaker 2 (03:05):
Oh, you've won thirty six for every three half marathons.
That's actually pretty brusque, isn't it yeah, it's pretty good.
Speaker 4 (03:11):
Yeah, yep. Do you think how long ago was that?
A while ago?
Speaker 2 (03:15):
It was probably twelve years ago.
Speaker 4 (03:17):
When you're disappointed that you've got the same time three
times or in the end, do you look back and go, hey,
pretty cool.
Speaker 2 (03:22):
No, because I've always been the sort of person that
if I can sort of extract the best out of
myself relative to where I'm at going into the a
event like that, because I didn't train for it specifically,
and come out of it, you know, feeling good, with
a good time and no niggles at the end of it,
I'm a very happy man.
Speaker 4 (03:39):
What is it thirteen and thirteen and a half miles.
Speaker 2 (03:42):
Or something on one case, whatever that is in miles.
Speaker 4 (03:45):
Oh, I still think of it as been twenty.
Speaker 2 (03:46):
Six because it's twenty six.
Speaker 4 (03:48):
Yeah, yeah, that's the one. Yeah, that'll be it. Anyway, Look,
we want to take your cause, by the way, if
you have done the marathon and you want to get
to have a chat about what it was like preparing
for it, but also how to recover properly, because injuries
are the things we all want to avoid. And as
you get a little bit old, possibly you are slightly
more susceptible injuries. Not possibly you definitely, definitely. Yeah. I
(04:10):
was just saying because I didn't want to sound like
I knew what I was talking about. But if in
fact and when it comes to recovery from a marathon
and events like that, are there particular things that are
really important to do? Yep, for sure.
Speaker 2 (04:26):
The biggest thing that you don't do is finish the race,
go home and jump on Instagram or just sit on
the couch the most and a lot of people do.
Speaker 4 (04:33):
That's really common because the.
Speaker 2 (04:35):
Problem with something like say that Auckland Half or most
traditional half marathons or marathons, you get to the finish
line and that's it. You need a good call down.
You need to make sure that you either ideally go
for a walk. The likely sorry, the effects of stretching
after an event are fairly ambiguous at best, So I
don't really worry too much about stretching unless you really
(04:57):
enjoy it. But the best thing you can do after
an event is go for a nice walk and just
keep the tissue working. Because we do see particularly for
your longer events, so your marathons or a half iron
Man or something like that, we do tend to see
injuries occur quite commonly within that recovery time frame.
Speaker 4 (05:14):
What's the recovery timeframe?
Speaker 2 (05:16):
It varies depending on the intensity by which you have
exercised and the duration as well. So I mean if
you were to do a half iron Man or an
iman to fully recover from that. And I'm not a physiologist,
so I don't take this as an absolute, but it
can be a number of weeks to fully recover. But
I've seen over the years, particularly at the longer distance
say Ironman events, a number of people getting injured in
(05:37):
that recovery phase because they feel good, they think they
can go out and go for a long run or
whatever it is, but the tissues haven't repaired, haven't recovered,
and we see injuries.
Speaker 4 (05:48):
What's a nice walk? You go for a nice walk.
So you've finished the marathon. Let's say you collapse over
the line because you probably haven't got the hydration right,
You're a bit exhausted, and you probably might we might
have even thrown up or something. You might be feeling dreadful.
So how long should you spend feeling sorry for yourself
and sort of in that euphoria of I did it
even though I'm a wreck before getting up and going
(06:09):
for a nice walk.
Speaker 2 (06:11):
A really good idea when you're doing an event like that,
depending on where it is, of course, is to park
your car quite a long way away from the finish line,
so you get to the finish line and you've got
to walk fifteen to twenty minutes, even half an hour
at a medium.
Speaker 4 (06:23):
To brisk pace. So not a meander.
Speaker 2 (06:25):
Not a meander. You do want to keep the tissue working.
You don't want to just get to the finish line,
collapse in a heap and then that's it, because that's
not good for the tissue.
Speaker 4 (06:34):
How long does it take when you have done something
strenuous like that, if you are still, you know, if
you might move for a while, how long does it
take before you really will notice that you're, oh, my goodness,
I should have got moving a few minutes ago. Is
it like a ten minute lie doown? Or is it
twenty minutes or again.
Speaker 2 (06:50):
It would depend on the intensity of your If it, it
would depend on your training, your your level of condition
going into the event. There's a number of factors that
would have an effect on that. I don't know what
that time would be, but be particularly long, particularly if
you have pushed yourself quite hard and you've gone into
a lot of physiological fatigue, so the tissue does need
(07:13):
to stay warm and progressively cool down.
Speaker 4 (07:15):
What actually happens after you've exercised that, You know, what's
the whole lactic acid thing.
Speaker 2 (07:20):
We're getting into physiology? Well, it's outside of my scope,
but just basically, you know, particularly when you are fatigued
and you are doing a long event like that, there
is a lot of lactic acid within the tissue and
the way that the lactic acid is cleared from the
tissue there are pumps within muscle and if you stop
stop moving, those pumps no longer work so in order
to clear the lactic acid out, and it is an acid,
(07:41):
so it can have an effect on the tissue. And
so if you keep walking post run, those pumps are
still working within the muscle and they're clearing the lactic
acid out, therefore reducing the acid levels.
Speaker 4 (07:52):
What about sports massage or.
Speaker 2 (07:54):
They can a flushing massage I believe can be beneficial.
Speaker 4 (07:58):
Yeap, Yeah, sure. Actually when I did volleyball, we were
our school our team was we were national champs, so
we're quite high level. That will surprise people if they
see me what I look like physically, I'm not exactly
six foot seven. But our coach in the middle of
a tournament, because it's full on, you're playing quite a
few games, and I think after we'd had a couple
(08:18):
of games, he had taught us, and he taught us
how to do sports massage on each other, which literally
was sort of, you know, vibrating the tissue, but also
literally picking up a leg while one person's lying there
and just shaking it back and forth. And the first
time we did it, we were like what and we
it's amazing. I almost felt like I was totally fresh.
Speaker 2 (08:40):
So what you're sort of doing, you are moving fluid
a little bit. Again, you're not really moving the muscle
per se, So therefore those pumps aren't doing what I
was sort of explaining earlier. But again, just recovery or
even a warm warm up, and recovery is very personal.
The key thing from all of this, if you enjoy stretching,
(09:00):
go for it. There is some evidence that says that
static stretching after event can at a very low level,
reduced muscle solness, not a hell of a lot. It
can reduce, sorry, it can increase muscle lengths. But again,
what we do know is that at the end of
a run, for example, if you feel quote unquote tight,
which is my least favorite word, within two or three days,
(09:22):
the muscles are a covert and you're back to normal
length anyway.
Speaker 4 (09:24):
So ah so, but if you're feeling like, all, my
calf's feeling a bit tight, you know you've stopped, you
walk in, you're feeling a little bit crampy and car
I mean, instinctively, I'm going to want to stretch that sucker.
Speaker 2 (09:36):
I mean, as I say, doing that is not going
to be ineffective, but how effective it actually is is ambiguous,
and there are there are big meta studies out there
regarding the effectiveness of stretching post exercise, and there are
some that can show some positive effects when are stretching.
Speaker 4 (09:55):
When a stretching something that you do do, then is
that something you might do to an injured muscle or
a cramped muscle.
Speaker 2 (10:02):
Not if you're I mean, if you are suffer bring
from cramp, or you can feel like particularly like in
a car, or if you can feel it coming on,
then having a calf stretch. Stopping and having a calf
stretch can be beneficial. If you do a certain sport,
like for me, kayaking is a great example, Like the
girls need to be able to get into a very
specific position in order to paddle the boat correctly. So
(10:24):
for them, range of motion is very important.
Speaker 4 (10:26):
So that would be a stretch, stretching to encourage a
particular range of motion. Correct.
Speaker 2 (10:32):
Yeah, So for them, we have a test where they
lie on their back and they lift one leg up
as high as they possibly can. And the goal so
you're lying on your back, legs out straight looking at
them side on. At minimum, their legs should get to
ninety degrees, ideally closer to one hundred degrees. Because what
that means, so ninety degrees is with your leg at vertical.
Speaker 4 (10:50):
What that matter is slightly towards your torso.
Speaker 2 (10:53):
Correct, And what that means is that when you're sitting
in the boat, you can get up and forward into
the position. So that's a sport specific need for flexibility.
For a runner, for example, there's very little need for
range of motion.
Speaker 5 (11:05):
There is.
Speaker 2 (11:06):
I'm very big. I'm trying to get a runner to
be able to what we call hip extend, which is
when if you're in standing your thigh, if I'm looking
at you side on and you're in standing, your thigh
can go back behind you. That's called hip extension. So
that's important from a running efficiency perspective. But aside from that,
there is no great requirements in running for flexibility. If
(11:31):
you're a cyclist, for example, hamstring lengths, particularly if you're
a time trialing cyclist. So therefore, if you're a triathlete
as well, ham string length has been shown to be beneficial,
but again, other than that, not a hell of a lot.
Speaker 4 (11:44):
Actually, I stopped stretching after you told me I was
You didn't tell me I was wasting my time, but
you said, if it makes you feel good, do it,
but it's not necessary, and I don't. Yeah, I don't
think I've noticed any difference. I might have if I've
had a tight something. I mean, I found a bit
of a stretch, but I pretty much finish the run
and I walk home and then I just have a share.
(12:05):
And actually, you know, it's just great to save so
much time. I mean, I read a lot.
Speaker 2 (12:08):
I try to read a lot of evidence. And there
are some actually really good evidence based practitioners, so even
on Instagram, which makes me shudder a little bit, but
there are some very good resources online. And we do
know that the particularly flexing can be beneficial. Yeah, for sure,
but you need to do it with such a high
level of regularity in order for it to make a
(12:29):
significant difference. And then the question goes begging do you
need to.
Speaker 4 (12:34):
How does it work? Then with you know that there
are sports where they relies on a level of suppleness,
like gymnastics comes to mind. But is that flexibility developed
through strength, the strength of what they're doing, or is
it actually also developed through you know, stretching yoga.
Speaker 2 (12:53):
For those For gymnasts in particular, I work with a
top trampolinist. I mean, and he or they is a
population they have because they've been doing it. It's such
a skill. They've been doing it for so long, most
likely since they were five, six, seven, eight, and over
time they've just developed that level of flexibility and therefore
(13:13):
they haven't lost it. And because they are moving in
the way that they are, their flexibility continues to increase.
But I mean, if they were to stop and say,
take a year or two off, I would suggest it
would be very very hard to get back to where
they were before.
Speaker 4 (13:25):
Okay, look, we'd like your calls. We've got great pain
with us. He's a biomechanist. He's a biomechanist for some
pretty serious sports people, including some of our gold medal canoeists,
among other things. And if you've got any questions around
movement or as injury prevention or injury management, because I
won't have a chat with Greg about that myself, about
(13:46):
injury management, because I hate the idea that if you
get injured suddenly you've got to stop so exercising while injured?
What can you do and how can you avoid further injury?
Eight hundred and eighty ten eighty. But also if you
have done the Auckland Marathon today and you simply want
to call up and bloat about how amazing you are
and how you're recovering, we want to hear your story
about how you approached recovery and maybe a little bit
(14:10):
about how you approach the preparation as well. Give us
a call. Eight hundred eighty ten eighty Text nine two
nine two. The lines are open. Let's get cracking. Twenty
past four.
Speaker 6 (14:25):
She's she's and welcome back to the Weekend Collective.
Speaker 4 (14:53):
This is the health Hup. My guest is Greg Pain.
He's a biomechanist at BioSport. By the way, if you
want to check out Greg's website and a little bit
of information about what he does, go to BioSport dot
co dot nz. And we're talking about, well, you've just
done the marathon today, winding down from a marathon, preparing
for a marathon, recovering from injury, avoiding injury, all that
(15:13):
sort of stuff. And let's get into some calls Henry, Hello.
Speaker 7 (15:18):
Hey Tom here, are you all right? That's good?
Speaker 5 (15:21):
Now.
Speaker 7 (15:21):
I didn't do the work of marathon today, but I
have done a few in the past, you know, my
glory days, I would say. But I'd like to ask
some greg questions. Right so on, I'll be sixty seven
this December, and from we know, we've got a Three
Bridges marathon two days before, but I'm not going to
(15:42):
do it because it's only four weeks away. But what
would I like to know Gricause as you get older,
do you still have to train at the same amount
of mileage as you did when you were younger, you know,
because you get older? Or can you train less and
still do it?
Speaker 4 (15:56):
Great questions?
Speaker 2 (15:58):
That's an excellent question, jinks. I think what I think?
Speaker 4 (16:03):
Double?
Speaker 2 (16:03):
What The way to answer that question is to think
about what have you done in the past. There's a
term that we use called training age. Now, let's just say, Henry,
you're sixty seven and you've got a twin brother who's
also sixty seven. You've been active, You've run a few
half marathons. You know, you've been active your entire life.
Your twin brother has done a lot less in comparison,
(16:25):
So you're going to have a very high training age.
Your brother is going to have a very low training
age in comparison. Because of your high training agent, because
of the fact that you've been active for so long,
your tissues are already going to be in good condition
and they're going to be able to cope with the
loading that is so running. So if you're trying to
go into an event to finish it, or if you're
trying to go into an event to get a certain
(16:46):
time or compete at a certain level, then your training
volume is going to vary considerably. But because of the
fact that, from what you've just said to me, you
have been very active for a very long period of time,
you know you should be able to with some consideration
on how you approach the race be able to get
through it without any problems. I do recommend to a
lot of people though, if they have the opportunity to
(17:08):
do so, and there's a lot of really good online resources.
A friend of mine's got a coaching called foot Traffic,
and he sells at a very very fair price, Like
so half marathon coaching plans. So that would be the
sort of thing that I would suggest you think about.
Speaker 7 (17:26):
Okay, you know that'd be good because I'd just want
to do you know, one more and they give it
up them.
Speaker 2 (17:31):
Just yeah, yeah, no, No, I think, as I say,
because you've been active, if this was your first half
marathon or first team KS or whatever it was, I
would answer quite differently.
Speaker 4 (17:40):
Can I ask what sort of roughly what age group
you might be in? Henry sixty seven? Or did you
say I thought you said nineteen sixty seven? I missed
that sixty seven?
Speaker 2 (17:52):
Yeah, no, I mean it's I mean answering this question
is a lot like sort of when pregnant women say, well,
and I want to run? Can I run being pregnant? Well,
have you been a runner before you were pregnant?
Speaker 4 (18:04):
Yes?
Speaker 2 (18:04):
Carry on, have you been a runner before you're pregnant? No,
probably not the best best time to start. So you
think about your history, and again I do recommend getting
you know, if you can, just buying a basic.
Speaker 4 (18:14):
Actually, that's that's really interesting. So what's it? Is it
a website or something of this guy's business, foot tracks,
foot traffic coaching.
Speaker 2 (18:22):
He's a local guy. He's a good friend of mine.
But he's a very very good triathlon coach and he's
very very successful in his own right. And you can
buy five ten half and marathon and even half iman
and Iman coaching plans. Just just buy the pre pre made.
Speaker 4 (18:42):
He's very very good. What were your How many marathons
have you done, Henry?
Speaker 7 (18:46):
Oh, probably fifteen, three years, three years, sixteen in road.
That's when I was forty five years old.
Speaker 2 (18:53):
You could roll out of bed, you could roll out
a bit and probably still do one sim and I
very joy.
Speaker 4 (19:00):
Now fifteen marathons, mate, I think that's yeah, that's pretty awesome.
Good on you, good luck, good luck than thank you. Actually,
that foot coach foot traffic coaching is an interesting thing
because even if there is a charge, people who buy
who belong to tennis clubs or whatever by memberships, and
(19:20):
it's I mean considering if you're a runner, unless you
you might belong to running club. Of course that's different.
But it's not like joining up a golf club is
which can set you back. If you get a little
you have to spend a little bit to enhance your
ability to complete the marathon. I would have thought that
probably money well spend.
Speaker 2 (19:35):
And also what you're doing is you're getting access to
a community.
Speaker 4 (19:38):
That's the one as well, So it's really really powerful.
Speaker 2 (19:41):
I mean, you could jump online and go and find
a half marathon training plan for free, for sure, but
you don't know who's done it. You don't know their background.
And also but being involved in a community is incredibly powerful,
and we do know from studies that community based training or.
Speaker 4 (19:57):
I mean not town even from a life point of view,
just being part of a community. But in addition to
the goal setting in gold achievement side of it as well.
For sure, you probably I think I've told you I
did that. I just did that app when I got
running again, which was like walk for one minute walk
you know.
Speaker 2 (20:16):
Was a couch to five k.
Speaker 4 (20:18):
I can't remember what it was. It was one of
those apps, but it actually well I'm still running, so yeah,
it works, probably because I was also going with my
family as well.
Speaker 2 (20:26):
We do see so many people who think, well, you know,
I've run a few half marathons, or you know, I've
been a good sailor or whatever it is, so therefore
I can go and run a half marathon and I
can do a good time. And because they don't have
that background of physiology and understanding how to approach recovery,
how to approach loading, that's when you start to see
injuries and you know poor performance is kicking as well.
Speaker 4 (20:46):
So okay, right, well let's take some more calls. We're
We're up to Lourie. Hello, Well I.
Speaker 8 (20:52):
Do Grego Laurie are just checking on the I'm in
the position where I'm trying to rehabilitate an injury which
I did well back about September fifteenth. I'm a sort
of I'm seventy eight now, but I'm sort of had been.
I've got a big background, long distance of a marathons,
but all of a sudden, the coast to coast sort
(21:14):
of run stuff which from a bit before COVID. But
and I everything was going perfectly well. I was at
the Bank of Parma, the course I make a a
pick out, a hill course, good range of stuff, and
usually on a Sunday you'll do about four hours. In
(21:34):
a couple of other days about three over three hours.
But coming back on one of them a month ago,
I got got a bit of a niggle in my
hip and I thought, well, i'll I'll run that off.
And I did slide down a bit, walked a bit,
and then I kept on running and didn't. But I
(21:58):
carried on over the next few weeks thinking it will
go away, and then doing more more walks, long walks
and stuff like that. But eventually we went to a
physio because nothing was happening, and she reckoned. I had
a slight sprain of the hip and then it had
strained another simply another tendon what they call the gastrics
(22:18):
tendon on the left leg. Okay, so I did some
rehabilitation of taping and stuff on that, but because I
was walking funny, as it turned out, my other hip
got a compendation.
Speaker 9 (22:31):
Yeah.
Speaker 8 (22:31):
So the other hip is actually the worst one, and
so were the other ones that I mean, with that
sort of thing, you have a devil a job trying
to sleep. You know, there's nowhere that's comfortable and the
exercises and stuff like that haven't really really worked. And
you find even the when you find even Voltaire, it's
(22:52):
not helping sort of. It's at a position now where
i'm sort of.
Speaker 2 (23:01):
I mean, the thing is is that when it comes
to an injury like this, the first the most important
thing you need to do straight away is deload the tissue.
So that's obviously just that can be reducing your running loading,
but also thinking about how you start to think about
moving with efficiency, which is walking and running nice and upright.
But I would seek good advice from your physiotherapist who's
(23:21):
managing the issue on how to deload the tissue, but
also how to strengthen the other associated tissues around the
hip joint as well, because you don't want something who's
you know, an injury like this that's now a month old,
to become chronic, because and chronic is anything over twelve weeks.
We do know that if something becomes chronic, the likelihood
of reinjuring within that next year is much much higher.
(23:45):
So I would seek further advice from your physiotherapists.
Speaker 8 (23:49):
Yeah, I'm certainly doing the exercise of that, but then
I've got to a stage you're having to use a
walker to get around and things like that. So sort of.
Speaker 2 (23:57):
Definitely go back and get some further revice because that
doesn't sound as though you're quite going down the right
path there, Laurie.
Speaker 4 (24:02):
I'm sorry, thanks, thanks for you call, Laurie. Actually, just
on the when you are injured, how much can you
listen to your body in terms of if obviously I've
got a bit of a strain on my MCL right,
it's a medial coll and it was I could sort
of run with it, but it wasn't really getting any
(24:23):
better to side and a better rest it. But pain
also sometimes pain, pain is a beast. It's funny because
sometimes there's a pain that is okay. In fact, even
just the way pain works with chemicals and all sort
of the sort of signals your brain gets sent. So
how do you have any any insight into that?
Speaker 2 (24:44):
What people don't tend to do enough of And it's
probably something that I should advise on more as thinking about,
particularly if you have an injury, it's really powerful to
journal the injury. I mean, even if you just use
say your notes app on your phone or something like that,
because if it's something that's occurring over time. You want
to be able to say it got saw at out
(25:05):
of ten, I was running it at a certain pace
or for a certain distance, and you want to see
that progression over time. That's that's one strategy. But again,
if I'm a very firm believer, and if you're running
and things start to get more than say a four
out of ten on the pain scale not Greek pain
scaley Sunday, Yeah good. But if it's getting above a
(25:29):
four out of ten, then you really need to start
thinking about what's actually happening. Because pain is a natural
occurring thing response to some exercise. We don't want it,
but it is the body telling us that something's going on.
So you do need to listen to it. And as
I said before, I think plotting what's happening over time
is very powerful. As I was sort of saying to Laurie,
(25:50):
if an injury becomes chronic, we know that it's it's
something that requires a lot more intense management.
Speaker 4 (25:56):
Yeah, okay, right, we'll take some more calls.
Speaker 10 (25:59):
Stew Hello, thanks for your advice. It's a very good
fun listening to you. I'm a veteran table test player
and I'm trying to build up some league strength.
Speaker 4 (26:12):
For a veteran what table tenant table tennis player?
Speaker 10 (26:17):
Yeah, so the best players in the world have got
leagues like tree trunks. They bounce around because you're in
the technique is that you're actually bent knees and pushing
off carves and quads to get around the table as
quickly as you can. You've really got to have that
league strength. There's just no one. You can't play top
level without having decent league strengths. So as a veteran player,
(26:40):
I get I'm a cycle because I don't want to
go the pounding the roads and getting knee injuries and
god knows what else and carves and things I've had
in the past. So there's three things. I can Either
get on the bike, I can go to the gym
and do the league press thing, which I've done, or
I can He'll climb up around the halls or quarry
or somewhere. I'm wondering, shall stick with just the cycling
or what risk do I run of doing uphill sort
(27:03):
of jogging walking building up the cord strength.
Speaker 2 (27:06):
So if we think about what table tennis is, it's
a highly highly dynamic, two dimensional sport as in you're
changing direction incredibly fast. Now what you will do by
sitting on a bike, because you will be training those
tissues to work in an up and down, forwards backwards
type direction, what I would strongly suggest you do. And
I think there is a fourth thing that you should
(27:27):
be thinking about relatives to building up league strength is
looking at things like pliometrics, because you want to build
that elasticity withinto your tissue, with into your muscular tenderness
tissue to be able to allow you to change direction
really really fast. The best thing that you should be
doing would be gym work, looking thinking things like back squats, deadlifts,
(27:50):
and again you mentioned the leg press. It is a
good tool, but what we do know from a leg
press is that it's a closed environments what we call
a closed kinetic chain, So you've got all the feedback
from the machine which keeps you nice and safe. It
is better to get that stimulation from say a backsquad
or a deadlift. But if you don't have a history
in running, and I realize that you know table tennis
(28:12):
is a very upright dynamic sport, something like hill repeats
will build your strength very very fast. It's a very
powerful tool.
Speaker 10 (28:22):
Yeah, I've used that term before to a degree and
it seems to have worked well. I've just it's felt
a bit more like I was likely to injure myself
doing that than perhaps to stick on the bike. But then,
as it sounds like you're saying, well, yes, but I'll
get benefit because of the variety of bounce and step
and so on, I'll probably get a better muscle tone
and a variety of muscles and just sitting on the bike.
So okay, I'll go that way. Then sounds a good answer, and.
Speaker 2 (28:45):
I would certainly look into some plymetrics. Plymetrics does not
need to be super risky. You can start at a
very low level, but it is a very very powerful
tool with respect to and also what it does though,
is it really helps her. And I hate this term
as well, like bulletproof, particularly your achilles. So something to
really think about.
Speaker 10 (29:01):
Gotcha, good, fantastic, that's great, Thank you very much, great,
appreciate it.
Speaker 9 (29:05):
Thanks you sure.
Speaker 4 (29:06):
Actually, dear, are there are there some How often do
injuries happen without warning? And how often do you think
we actually do get subtle signals?
Speaker 2 (29:18):
That's the key there, the subtle signals, you know, as
we know hindsight is twenty twenty. And if you think
to yourself, like I was training for the Auckland Half Marathon,
and I've mentioned this a number of times on air,
I had back surgery. I did not have a successful
back surgery. I still have what's called neural tension in
(29:40):
my left leg. I sort of tried to ignore it.
It didn't allow me to continue to progress my training
because every time I start to progress, my calf starts
to get really really tight from a neural perspective. If
I stop and look back of where there's some indicators
leading up to that little moment that I had, Yes,
there were, but it's how much value You don't want
(30:01):
to catastrophize some of these red flags, green flags, orange.
Speaker 4 (30:06):
Flags, Yeah, because you end up favoring something that might
not be a problem, I guess, and that can cause
other projectly exactly.
Speaker 2 (30:12):
So it's a really hard balance to get right. But
you do need to just sort of think about are
things occurring with greater frequency? Is there a common theme here?
Speaker 4 (30:22):
It's funny because I blew my calf muscle once on
stage and I literally turned to walk off up stage,
and I thought, literally that one of my actors had
kicked me in the back of the leg and it
was really quite a big blow of my calf muscle.
I came through nowhere and I was like, what the.
Speaker 2 (30:37):
Yeah, And when I was training for this half, you know,
six six or eight weeks ago, whenever it was, it
was literally within two steps my calf. And again my
excuse is not because my calves a week, is because
of my neural tension, which is a real difficult thing
to manage.
Speaker 4 (30:51):
Okay, hey, look, you want to take your cause any
questions you've got about recovering or or actually working with
an injury when you've got I might have a chat
with Greg about that after the break, working or training
or exercising when you have an injury, Because the thing
for anyone who when you're doing something for fitness is
suddenly having an injury where you're actually gonna have to
stop doing that particular thing. How can you cope? How
(31:13):
can you keep yourself active without you know, suddenly having
to become sedentary for two or three weeks, which I
think is probably every fitness person's worst nightmare. It is
the last thing you should do and the last thing
you should do. Good, We're gonna find out more about that,
and just to take nineteen minutes to five news talks,
Hed b.
Speaker 5 (31:33):
Get gone. If you're not gone, if you in the time,
you've got five.
Speaker 4 (31:52):
News talks b Tim Beverage. My guest is Greek Pain.
He's a biomechanist. We're talking about recovery and all sorts
of things. By the way, Pinicolada probably is possibly much
later recovery once you have walked home, Like right, we're
going to try and rip through to some more calls.
It's coming up to quarter to five, so time is
of the essence.
Speaker 11 (32:11):
Donovan, Hello, how's it going?
Speaker 4 (32:13):
Good bye?
Speaker 2 (32:14):
Thank you.
Speaker 11 (32:16):
I just wanted to ask you about bicip rupture I
did last year.
Speaker 2 (32:24):
A bicep rupture.
Speaker 11 (32:26):
Yeah, yeah, so just a bicep rupture.
Speaker 9 (32:28):
Yeah.
Speaker 11 (32:30):
I went for the surgery to physio for about four months.
I just can't step to build the strength back that
I had in the arm. And I also don't know
if a lot of it's in my mind as well,
you know what I mean.
Speaker 2 (32:49):
Yeah, I mean, pain is certainly a motivator, particularly when
you've come back from a particularly nasty injury.
Speaker 4 (32:57):
And was it a complete rupture.
Speaker 11 (33:00):
Yeah, a complete rupture.
Speaker 2 (33:01):
Yeah, but this is this is certainly more in the
physio end of the spectrum. But the one thing that
I am a very big believer in and something that
I do a lot of reading around, is because you're
trying to build strength back up in the muscle, but
also in the tendons as well, think about doing sort
of very slow but quite heavy like eccentric exercises. So
(33:25):
if you're to do a bicep kill, for example, that
would be when you've got your hand up at the
top so your elbow is really bent, and the eccentric
component is when you slowly lower the weight down. Because
what we do know is that when you do eccentric
exercises it builds into the newer muscular component of the
muscle a little bit more. So that would be pretty
(33:47):
much the only thing that I can give you advice
on on the line, so you know, on the radio,
other than getting further scans from your physio. But yeah,
it's a tricky one. It's a real tricky one. But
start thinking slow heavy eccentrics.
Speaker 4 (34:01):
Okay, thanks Donavan at Thanks mate, Bye Andrew. Hello, Yeah,
hi there, Andrew.
Speaker 9 (34:11):
Just got a couple of questions with a bit of
a prolific sort of runner in my thirties and I'm
now in my getting I guess, mid to late forties,
and yeah, I just I was looking to starting to
get into running marathons again. And yeah, I know, you know,
(34:35):
I used to for me to run a marathon, I
need to be able to, you know, run a marathon
before I run a marathon. Don't speak otherwise. I'm just
you know, my body just goes into chaos afterwards. But
one of the things that I've found now it's really
bothering me, is that it feels that I'm building muscle
(34:59):
in the top half of me when I'm running, particularly
around my neck shoulders, and I try and hold my
arms down straight yep, and it's still you know, it's still. Yeah,
it's just like my neck is tendent to bloody something
like Mike Tysan's me.
Speaker 8 (35:17):
You know.
Speaker 9 (35:17):
So what I don't know.
Speaker 4 (35:19):
What I mean.
Speaker 2 (35:20):
What I would ask from a running specific perspective is
or what I would suggest is if you if you
to imagine you were if I was looking at you
from behind, Okay, so you're standing there, if I was
to put my hands on your shoulder blades, so you
go one on each side. Clearly, what you want to
try and do when you're a runner is think about
your shoulder blades sort of connecting to form like a
(35:42):
very soft V shape. Now, what that means is that
when you bring those shoulder blades into a soft V,
you're recruiting what are called your lower trapezius muscles, and
they helped to keep your shoulders connected down in the
joint without straining the shoulders. So and also the other
thing that would really be helpful is make sure when
you're running, you really want to keep your elbows bent
(36:03):
to about ninety degrees, So you don't want to have
your arms too straight, and you certainly don't want to
have them to be about ninety degrees is where we
want them to be. And lastly, I would also think
about making sure you don't have what we call crossover
arm carriage, which is making sure that when your arms
go backwards and forwards, they're going sort of like parallel
train tracks versus trying to cross over over your center
(36:25):
line in order to unload your neck. I would think
about just getting a nice connection with those shoulder blades,
and that will again help keep the center of the
shoulder joint localized and makes it more of a pivot
and it makes those upper trapezist muscles which sound like
are overworking a little bit.
Speaker 4 (36:44):
Yeah, okay, great, good on you. Actually Andrew as well,
you can thanks for your call. I mean you help
me with running when I got started by analyzing the
way I was running and changed a couple of things.
And you do that's one of the things you help
people with this analyzing the way they're running, in their
posture and everything.
Speaker 2 (36:59):
And it's really interesting. I mean even like telehealth like
I can do. I do a lot of video remote
assessments as well, which we know from the evidence is
a very powerful tool.
Speaker 4 (37:08):
So yeah, yeah, So you go to buy a sport
dot curd at in Z and check out Greeks work.
We'll be back in just a moment. It's ten minutes
to five new stalk set b's it's well back to
the weekend collective. This is the Health haulp. My guest
(37:28):
is Greek Pain. He's a biomechanist at Buiasport BioSport dot co.
Dottie in Z. Just before you got a guy. Actually,
you've got an app coming out soon, haven't you.
Speaker 2 (37:37):
November the thirteen, What is it? My BioSport app goes live.
So it's all about the courses that I have online.
There's two free courses. There's a courst Ability one, a WIN.
There's another Basics of Running Efficiency, but the big one
is the Efficient Runner, which is an exercise library for
priametrics strength. It's an eight week program how to assess yourself. Basically,
(38:01):
I teach you to see what I see, get to
assess your own gate, and we get to fix your.
Speaker 4 (38:05):
It's just reminded me of a question I might have
for you if we've got time. But first, let's got
a guy.
Speaker 12 (38:08):
Hello, guy, Hey, how's we got a guy?
Speaker 2 (38:13):
Great?
Speaker 12 (38:17):
I was just from the quick chat. I have had
a neck issue fairly recently, and it's been going on
probably over that twelve week period that you just mentioned,
slowly slowly getting better, but it's still got sort of
throatic nerve pain down the arm, which is coming from
(38:38):
the Yeah, the niggly neck issue.
Speaker 11 (38:43):
Mm hm.
Speaker 12 (38:44):
Just wouldn't have had gone to see Tea in Jackson
about four weeks ago just to try and settle the
nerve down. My question is I suppose it's like how
much I'm getting back to walking hate walking up the
hills and stuff.
Speaker 2 (39:03):
You carry on that one minute left on here, one minute.
Speaker 4 (39:07):
We have to be quick about one minute before you
have to wrap up.
Speaker 12 (39:11):
Yeah, how much do you push through the If something
is agitating, it's the stop pushed through.
Speaker 2 (39:17):
And I'm ahab I'm a very big believer in trying
to avoid nerve pain. There are things that you can
do called neck retract or chin retractions, but help to
strengthen your deep neckflexes, which can help build a better
alignment of your neck. Your physio should be all over that.
But with respect to managing neural discomfort, I'm a big
(39:38):
believer in trying to avoid that because I get it
in my leg and it's bloody horrible and there's not
a lot of positivity that comes out of that. So yeah,
i'd certainly get some further phissio advice on there.
Speaker 4 (39:48):
Okay, sorry I can't yeh, Hey guy, sorry, we're a
bit short of time there. We've got one more question. Actually,
it was just something you touched on that your your
app's going to be dealing with. How much how important
is addressing core stability when it comes to injury prevention
all that, because it seems to me that that was
something we should have I should have asked you about
half an hour ago.
Speaker 2 (40:07):
It's a part of the process, but it is not
the be all and end all. Like if you look
at studies that suggests that people who have injuries and
they do a cour stability plan, does it reduce the issue?
I mean, yes, it has a positive effect, but it
is not the absolute bell and end. Or you take
that skill set and you apply it to the heavier
lifting stuff, to the higher grave movements.
Speaker 4 (40:29):
Good stuff. Look, if I can get over this mcl thing,
are we going to do the round the bays?
Speaker 2 (40:33):
I'm going to stay live to We didn't a number
of people listening who are going to hold me to this?
Speaker 4 (40:39):
I will be there.
Speaker 2 (40:41):
When is it an a minion outfit? I'm not entirely sure.
Speaker 4 (40:43):
No, Let's just do it in sensible running shoes.
Speaker 2 (40:45):
Okay, gotcha, I'll be there.
Speaker 4 (40:47):
Okay, that's great Pain Biasport, dot Cotter and Zenda. If
you have got some running issues, you can even send
a video to Greg and he can do that sort
of analysis and help you with any issues you might have.
I did it. It made a big difference to me. Anyway.
We're back next with the Smart Money.
Speaker 1 (41:03):
For more from the Weekend Collective, listen live to News
Talk ZB weekends from three pm, or follow the podcast
on iHeartRadio.
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