October 26, 2025 • 40 mins
Injuries are one of those things that most of us only think about after it's too late.
There are many obvious and common causes for injuries, and often, all it takes to avoid these injuries is a bit of a stretch or more focus on your core strength.
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Speaker 1 (00:05):
You're listening to the Weekend Collective podcast from News Talk SEDB.
Speaker 2 (00:10):
To me, you'll see the US second they say, leascos
(00:30):
to the edge, still be looking up, still only be
UK again of me.
Speaker 3 (00:36):
I am miss and welcome back to the Weekend Collective.
This is the Health Hub and by the way, this
way we want your calls, questions, participation, the whole shebang
on our way one hundred and eighty ten eighty in
text on nineteen nine two. But just quickly before we
get cracking for this hour after five for Smart Money,
we're joined by Janet Zuccoa. We'll be talking trusts. It's
(00:59):
a very popular hour. People sort of listened for a
while then they suddenly cramming with all their calls and
we run out of time. So so have your questions
ready for Janet, because it was very popular last time.
And we're going to talk about not just trusts in
general but general. But when should you start considering whether
you should have a trust? And yeah, around that general question,
(01:20):
who should have a trust? And when should you start
thinking about one? Because I reckon that if you've started
to think about getting a trust, it's possibly too late.
It's usually before you think you need it, which is
a bit of a catch. So we'll talk about that
with Janet, but right now it is the health Hub
and we're going to talk about I'm going to talk
about injuries because anybody gets injured a lot of Okay,
we know sports people they run into a brick wall
(01:41):
of a tackle and maybe they knock a couple of
teeth out, and that's obvious that that's a risk. But
you might be just going for a run and you're
happily jogging down the street and boom, there goes your
calf muscle, damn it, or something else happens. Is there
a way of pre empting injuries because you know that,
there's the argument do you stretch before you go for run?
And I mean, what is it? What's the alert? Spoiler alert?
Speaker 4 (02:05):
No?
Speaker 3 (02:06):
Probably not, but i'll get the confirmed bob guess. But
are there other things you should be doing when it
comes to exercise. Is it to do with core strength?
And do we take core strength for granted? Should we
all be going to pilates getting on those they look
like torture machines, let's be serious to pilates, but they're not.
(02:26):
But anyway, what is the key to avoiding injury. Anyway,
to discuss that and other issues we might if we've
got time, we're going to talk about, you know, what
sort of weather units needs specific workout gear for specific
sort of exercise. But anyway, he is a sports biomechanist
at BioSport BioSport dot co dot nz and his name
(02:47):
is Greg Payne, one of the best names in sports biomechanism,
and he's with me now at Greek Hello.
Speaker 5 (02:52):
How are you happy Sunday? You look well, I've just
been out on the water for two and a half hours,
have you yes? Is it a wind blowing and tanned?
Speaker 3 (03:00):
It's funny that that's sport. It's what do you call
your wing foiling wing? So that means you are holding
like a you're holding a parachute type of thing, and.
Speaker 5 (03:08):
You are I've got a kite in my hands, a
kite which I'm holding directly in.
Speaker 6 (03:12):
My hands, not like kite surfing.
Speaker 5 (03:14):
And I've got like a almost like a surfboard, but
I'm on a foil as well.
Speaker 3 (03:17):
So do you have a harness that holds you to
the kite?
Speaker 6 (03:20):
Yes?
Speaker 3 (03:21):
Okay? And is there a sort of snobbery aspect between
the paragliders and the and the wing foilers, because I
see both of them out there. Is there a bit
of sort of like.
Speaker 5 (03:31):
Not really, because I think we all like, we're all
out there doing it and there's so much history, and
whether it's windsurfing or surfing or kite surfing, it's yeah.
Speaker 3 (03:41):
Does anyone windsurf these days? Or is that a bit
yesterday's news?
Speaker 5 (03:45):
It is a bit yesterday's news, unfortunately, because windsurfing and
its old school manner of fin windsurfing is still an
amazingly fun, dynamic call sport.
Speaker 6 (03:55):
But once you've gone onto.
Speaker 5 (03:56):
A foil and you like America's cap type foiling, once
you've done that for the first time, it's very hard
to go back.
Speaker 6 (04:02):
To old school.
Speaker 3 (04:03):
Yeah, so, youdn't be one of those guys that goes
sailing right up into the air like the like the
what are the other ones called? What are they called?
Speaker 6 (04:11):
The kite surfers?
Speaker 3 (04:12):
Are the ones with the parachutes?
Speaker 7 (04:13):
Yeah?
Speaker 5 (04:14):
Yeah, So young guy down here in Auckland, a young guy,
Hugo Wigglesworth. I think he's just turned nineteen. He actually
holds the current world record for the highest jump on
a kite surfer at thirty six point six vertical meters,
so literally that sounds like cover guy. And he travels
(04:35):
the world as a professional big year kite surfer and
amazing young guy, great family, and he's still the current
world record for them.
Speaker 3 (04:43):
I sometimes wonder whether those guys look like they're in
danger of blowing away when that's when they set the
world record.
Speaker 5 (04:47):
Oh yeah, and the distance travel is enormous, it's not
up and down like their flight time can be fifty.
Speaker 3 (04:54):
You don't do that though, No, okay, just what we're
digging into that anyway, Injuries, Yes, I don't know if
I describe that. Maybe I was summing up a bit
of personal experience. I've never blown a calf muscle running
I don't or have I maybe? Or but anyway, injuries,
Is it just a matter that when people get a
little bit older than injuries happen, but younger people get
(05:15):
injured as well. Are there things that we don't do
right as an injury the result of the fact we're
not doing something right? Or what's your take on injuries
and preventing.
Speaker 5 (05:24):
Them running in any sporting injuries for that matter, even
if it's in the gym. Injuries are always very very multifactorial.
In fact, I read a very funny little saying this morning.
There's a very good running physio his named Tom Goom
in the US, sorry sorry in the UK, and he
wrote this, which I think is quite funny. A running
injury is like a hangover. It's usually caused by too much,
(05:48):
too quickly, and as soon as we feel better, we do.
Speaker 6 (05:50):
It all over again.
Speaker 5 (05:52):
So it's that repeatability that we have. As far as
you go out, you get injured. You run too fast,
particularly middle aged men more so than women, we run
too much, run, we increase our loading, our distance is concerned,
too fast, We get injured and we think, oh well
I'm fine now, and.
Speaker 6 (06:10):
They go into it again.
Speaker 5 (06:12):
But an injury, an overuse injury in any sport, but
particularly running, is typically correlated to either excessive training load
as and you run too much, you increase your mileage
too fast, like physical limitations, you're not strong enough, your tendons, muscles,
ligaments aren't strong enough by mechanical variables, which is sort
of where I step in and look at how people
(06:34):
runners and look at what can we do to deload
you and make you more efficient. But there's also also
things like what's your sleep like, what your stress level
is like, you know, women, menstrual cycle, perimenopause. All these
sorts of things become factors.
Speaker 3 (06:47):
Because I had a frustrating incident myself. By the way,
I e one hundred and eighty ten eighty. We've got
a call a holding. We'll get on to you in
just a moment. I because I've got back to walking quite,
you know, and actually because I just had a knee
injury and it was whatever it does, I'm not sure
or we quite got to the bottom of it yet.
But I feeling pretty good, and I went for a
walk and I thought I might just jog for a bit,
(07:08):
so I literally jogged for ten minutes. The next morning,
I woke up with this pain down the inside of
my sort of leg, slightly kneeish related, and I thought, oh,
come on, I ran. I wasn't running fast, okay, I
was running on an aspect. It was in Hagley Park.
Was running along one of the paths literally for ten
minutes out of a forty minute walk, and I walked
(07:29):
either side of it, and I was fabulous. The next
morning I was like.
Speaker 5 (07:32):
But bloody, what you've done is you've gone from no
running to ten minutes of running. Tim I mean that's
my that's my tone. What are you doing? When we
get people back into running programs, you always start with
a walk run program. It doesn't matter how much experience
you've had as a runner. If you've had some time off.
Speaker 3 (07:50):
For ten minutes, didn't feel like much.
Speaker 5 (07:52):
But if you've done if you haven't been any twitches, Timothy, Oh, dear, oh, dear,
can no. But it's just a case that you've got
to load up.
Speaker 6 (08:05):
You don't want to rush it.
Speaker 5 (08:07):
And you know, we prescribe, particularly if we're dealing with
running injuries, a walk run program.
Speaker 6 (08:12):
I make it progressives.
Speaker 3 (08:13):
Actually what my physio said, the physio who you referred
me to, by the way, so you're both on the
bloody same pat frustrating as that anyway, Okay, what about
for instance? And look, I guess you know the injury
question becomes more common as you get older, obviously because
you're not a supple and or whatever the flexibility of
your ligaments and muscles and all that, so it makes
(08:35):
sense that you have to be more careful. Is core
strength something to do with it as well? Or balance
or whatever?
Speaker 5 (08:44):
Core strength is a factor, yes, but it is a
part of the of the reason so a lot of people.
And I don't mean to upset anyone with these comments.
I mean I have a background in plodies. I use
my bloodies reforming machines a lot. They are a very
very powerful tool. But and they are very good at
training cour stability, but it's not enough. You need to
(09:05):
take that knowledge of how to use your pelvis and
you'll stabilizers correctly and then load up more in the
gym with more progressive heavy loading. Cour Stability is overrated
unless you have the ability to pelvic tilt. So pelvic
tilt is the ability to say, stand up and rotate
your palvist forwards and backwards, like stick your butt out,
(09:25):
take your butt under it.
Speaker 6 (09:26):
So the ability.
Speaker 3 (09:27):
Tout is that difficult for some people to do it.
Speaker 6 (09:29):
Very few can do it correctly.
Speaker 3 (09:30):
What just stand up and rotate your pelvis back and forward.
Speaker 6 (09:33):
Very few can do it correctly.
Speaker 5 (09:35):
It's not that easy because there are right ways and
wrong ways of doing it, and most people do it
and correctly, which means when they come to run or
ride a bike or whatever it is that they do,
if they can't do it correctly, in that space. Then
what we tend to see is muscle overload in areas
and muscle under use in other areas.
Speaker 3 (09:51):
Is because pilates is machines, but it's also you can
do pilates without machines as well, where you're basically on
the floor of the matin and instructure.
Speaker 5 (09:59):
And that stuff's really good. I mean, it's good for
proper reception, as you say, good for balance, good for
fine fine movement control, but it doesn't offer anywhere near
enough stimulus to the person who wants to go out
and run. If you're going to be a runner, you
need to know how to jump and hit the ground. Well,
you need to make sure that your tendons and ligaments
can respond to that what we call eccentric loading. We
(10:22):
do know from a running economy perspective, going into the
gym and lifting doesn't need to be complex at all.
Can be very simple going into the gym and lifting
really heavyweights, again, carefully building into it over time, not
just suddenly going to the gym and lifting heavy Now,
that offers far more injury prevention benefits than say a
reformer or.
Speaker 6 (10:41):
Doing core work.
Speaker 5 (10:42):
Oh okay, well, don't get me wrong, there is a
lot of valuable pilarates, but you need to take that
knowledge and that skill set to the much heavier loading.
Speaker 3 (10:50):
So we can't want our podcast headline it listen to
Greek pain on the health Hub headline Pilarates overrated.
Speaker 6 (10:58):
Pilarts is overrated.
Speaker 5 (11:00):
If you are trying to be in that athletic, dynamic
loaded change of direction space, Palladius is a powerful tool,
very very powerful tool to get muscles and certain areas
working well to take to the higher level of loading
in the gym.
Speaker 3 (11:16):
Fascinating. We might dig into that a bit more. We
want your calls one hundred and eighty ten and eight.
If you've got any questions for Greg, we'd love to
hear from you. He's a biomechanist at Biasport. By the way,
he does have something I mentioned last time. He was
talking about he's got a program and it's what was about.
Speaker 6 (11:31):
Bone density or something.
Speaker 5 (11:32):
I've got a new brand, osis health, Osis Health, which
is around heavy resistance training for osteoporosis and bone health.
So I'm in the part of program of that at
the moment, and it's unbelievably rewarding the people I've got
doing it.
Speaker 3 (11:48):
Just yeah, because actually, just before we go to our caller,
I was chatting into my physio about this in terms
of bone density and the benefits of running, and he
is actually anything more than a He said, even two
minutes of running, yes, can make a difference when it
comes to bone density, because it just gives you enough
of that impact for your bones to go. Hello.
Speaker 5 (12:05):
Even just walking, if you're not comfortable running, walking at
an up tempo pace, not just a gentle stroll and
an up tempo pace where you're sort of struggling to
hold a conversation thirty minutes perfect, That gives you a
lot of bone stimulus.
Speaker 3 (12:18):
Right, Let's go to some calls. Eight hundred and eighty
ten eighty text nine to nine two were with Greg
pain from by a Sport and Rawan. Hello, you got
a nice and early good on.
Speaker 7 (12:29):
You, Hi, Hi Terman, Greg hik. Greg. You may not
be able to help me, but I've got an injury.
It's I've had scans and it shows that it was
changed of nights and beside us of the area from
the sitbone. Oh yes, and I did it by bending
over too long cleaning behind a fridge. And I've done
(12:49):
some Guardian the day before. Now, I did that in
April and I didn't actually go and get helpful till
about June or July. I've had PUDEO, I've had seven
lots of acapuncture, and now I've had a couple of
shockwave treatment and I've got another one next week. Is
there any I have been given some exercise to do
and I'm doing them, but I can't sit for too
long and when I stand up at hurst. So is
(13:11):
there anything you would suggest?
Speaker 5 (13:14):
There is a very good program that you can look
up online. It's called the ASPETAR. So what you if
I'm understanding you correctly, you've got what we call a
hamstring tendon up with They arepproximal, so that's where the
hamstring attaches up into the sitbone. If you go on
to just go online and look up the ASPETA A
s P E T A hamstring protocol, it's a very
(13:36):
well supported way to try and build again what was
sort of called eccentric loading into the hamstring and tendon.
Because if it's a tenderness issue, the one thing that
you should never do is not loaded at all. You
need to load it progressively and carefully. That ASPETAR protocol
is very very good, and it's a free access as well,
so i'd go and looked through that.
Speaker 7 (13:58):
Oh okay, and I've been doing I'll do things if
I do the bridge, and I've been doing exercise the
physio gave me, and you know, it is getting better,
but it's very slow, so it's.
Speaker 5 (14:08):
Just progressively loading that tissue up. It's things more like
sort of standing on one leg and slowly hinging forward
to create length in the hamstring and tendon as well.
But as I say, like the protocol has a lot
of information there, so I'd go and have looked down
that path.
Speaker 7 (14:23):
Oh cool, okay, thank you, no problems, Thanks for.
Speaker 3 (14:27):
Your call, ray Wan. Sorry I can't get my microphone
working for a second there. Look, we'd love your calls.
Excuse me. This is the Health Hub. My guest is
Greek Pain. He's a sports biomechanist, and we're having a
bit of a banter about causing avoiding injury and what
we can actually do to avoid it. We'd love your
calls on eight hundred and eighty ten eighty. And by
the way, in my opening remarks, I sort of jokingly
(14:48):
said a spoiler a lot about whether you stretch before
you go for a run or something, and where are we?
I mean, it does feel that there are shifting sounds
of advice on stretching.
Speaker 5 (14:58):
So static stretching or stretching if you're going to if
you're going to go for a run, the one thing
that you do not do is just walk out the
front door and go for a run. You must warm
your tissue up. So whether you go downstairs and you
do a few squats, and you do a few sort
of dynamic lunges and these sorts of things that will
warm the tissue up. If you're looking at lying on
your back and pulling on your hamstring to stretch it,
to warm your tissue up, the best analogy you have
(15:19):
there is like stretching a muscle by pulling on it
is like trying to cook a piece of meat by
pulling on it. Like it does nothing as far as
warming up the tissue is concerned. So stretching before you run,
stretching after you run has not been shown to have
positive effects on either your running economy, which is how
well you run, or your recovery from running.
Speaker 3 (15:40):
How many joggers would actually walk before they run, because
the image that we all have, I mean, maybe it's
also contributed to by media. And when see people changing
their lives and getting on things, they put on the
running shoes and then straight into the run and off
they go and they're smiling and the birds that the
neighbors are waving at them and everything, and they're flying
away on a run.
Speaker 5 (16:00):
I mean, if you're a highly trained runner and you
go out three to four five times a week.
Speaker 3 (16:04):
Your judy you'll probably start off.
Speaker 5 (16:07):
But if you're going out just for a tempo run,
then you can go out and just start jogging straight
away and build into it progressively. But for those of
us that are just weekend warriors and like to go
out for a run every now and then, you must
make sure that your tissue is warmed up and primed
and ready to go, because that is there is a
correlate to that and running injuries.
Speaker 3 (16:23):
Okay, give us a call. Gregg's here to ask there
any questions you've got and the number is eight hundred
and eighty ten eighty text nine to nine two. It's
just coming up to twenty three past four. News talk
z b Yes with Tim Beverage. Now, just before we
go to our callers, I'm going to read this text
out quickly because apparently I might have over I might
(16:45):
have talked too much last time. Hi guys, once again,
this is from Peter, which is better for you when
you are over sixty five fifty push ups or one
minute planks. And this time Tim let Greg explain. I
don't have any memory of this, but anyway, over to you.
Speaker 6 (17:01):
Dead silence, Thank you, Tim.
Speaker 5 (17:04):
I love our bad el banter is what makes it exciting. Yes,
that's why I came in on a Sunday versus calling
in so to answer that question, Peter, I would say neither.
To be fair, they are both great exercises, but I
would make sure that when you do exercises at home,
whether it's a push up or a plank, I would
make sure that you vary it up with squats, with lunges,
(17:26):
with side planks, you know, with some jumps. Just make
sure that you don't get caught up in sort of
one or two directions of movement.
Speaker 6 (17:35):
Variation is the key, right.
Speaker 3 (17:37):
Thank you for that, Greg, I hope you're happy with that. Peter,
I didn't say word, didn't speak a word. Graham, Hello, Yeah, Hi,
A problem.
Speaker 8 (17:47):
The last of my pots similar to Santas, which I
normally take to be So.
Speaker 3 (17:53):
I say that again, Graham speak again, is a bit blurry.
Speaker 5 (17:57):
Plant a fascy itis.
Speaker 8 (18:01):
Some last to plants and the soul of my pots play.
The first artis i'd normally take towards being towards the
feel correct. Yeah, So if I crunch my toes down,
so rather than pulling the toes back, if I crunch
them down, I get very strong pain under the forefoot,
(18:26):
under the ball of the foot.
Speaker 6 (18:28):
I'm not a podiatrist.
Speaker 5 (18:30):
I know a little bit about the feet, and that
sort of part of the foot is where we sort
of see things like Morton's and neuromas and similar I
certainly don't have the ability to diagnose that sort of
issue on the radio. However, it is super important that
you get to keep walking and keep mobile. So I
(18:52):
would look for a good physiasts or a good pediatrist
in your area, because you do want to get that
sort of thing taken care of, because if your toes
start doing funny things, and the muscles and the tendons
and your feet start doing funny things, and that can
effect your gate and nobody wants that.
Speaker 6 (19:07):
So that that's the.
Speaker 8 (19:08):
Place I go down. Sure, it's not on there problem
walking because the toes to lift, the toes come back
towards you when you walk. Yeah, I mean you just
as they release, not not going the other way where
I'm trying to push my toes down.
Speaker 3 (19:22):
Okay, then thank you, no problem, good on your Graham,
Thanks you your cool. Let's go to Kelly. Hello, Holly. Hello, Yeah,
good eight Kelly, I said, Kelly.
Speaker 9 (19:37):
Oh oh, thank you. Hey, look I do that's yes. Sorry, mate,
just sucks the old expert there. Look yeah Greg six
when I when I when I turn sixteen, my doctor
says to me, yeah, you're doing good, but your train
and everything, but don't lift anything tasy above your heart. Now,
I to you, Well, I'm okay. So I do dead lists,
(19:57):
I do squats, and I'm very very careful. I do
miss the bench press and I do miss the offic
what's your view on that? I've got another important question.
Speaker 3 (20:08):
Now, what's your doctor that's said?
Speaker 9 (20:11):
Now? Yeah, yeah, he told me that, and I asked
him as a just specifically means is no, I don't
recommend anybody over sixty lifting anything heavy above their heart.
Speaker 5 (20:24):
I disagree with that unless you have severe cardiac issues,
which it's not for me to make any comment on
unless you have severe cardiac issues or some some respiratory issues.
One of the best exercises as we age is what's
called the overhead press. So that's where you're standing with
either dumbbells or a barbell.
Speaker 6 (20:42):
Yep, and you push the weight, push the weight vertically.
I mean, what the doctor will.
Speaker 5 (20:46):
Be saying is that it can put stress on the heart.
So again I'm not giving you specific advice because I
don't know your heart health.
Speaker 6 (20:52):
But you know, I've got.
Speaker 5 (20:54):
Women that I'm treating, men and women, but particularly women
at this point who are very close to eighty and
they are overhead pressing, you know, fifteen sixteen kgs, so
work pushing, pushing, pulling.
Speaker 3 (21:08):
So it sounds to me, Kelly, if you've heard that
from your doctor, you need to cross check with him
on that because we don't want to give specific medical advice.
Speaker 9 (21:15):
He told me that it was specifically, he tells that
everybody across the board. But the next question I want
to ask you and look like you, I can't run
hi when I'm sixty six, but I do a hell
of a lot of power walking and tai chi power walking. Yeah, yeah, yeah, Anyway,
Another thing is too is hand shoes these day and age.
(21:40):
You know that they got all this saw the same
and they've got all the things. I did hear that
because of all the technology and that. You know, you
take your sandshoes off after you well they're like a Christian.
Now you go up there and you put your old
thing to go on the old garden and the street
(22:02):
isn't there anymore? Do you know where I'm coming from?
Speaker 5 (22:04):
So, if you're just walking, the key to walking is
to just wear literally a light comfortable shoe. You want
your feet to move. So if you're going out and
buying very expensive, very structured shoes that are doing a
lot of support work for you, that's going to be
unnecessary as a walker. If you are running, there is
some value there. The key to foot health and to
(22:25):
feet is to make sure that you can move through
your big toe. You know, your arch has got some strength,
the muscles around your feet and ankles are doing.
Speaker 6 (22:33):
The right work.
Speaker 5 (22:34):
So variation in shoes is really really important.
Speaker 3 (22:39):
Okay, hey, thanks for your thanks for your call, Kelly.
Speaker 6 (22:42):
Actually that's interesting.
Speaker 3 (22:42):
So with walking, you don't need to worry about having
fancy footwear no any.
Speaker 5 (22:46):
Do you need some sort of cushioning in your I mean, yeah,
you certainly want to have some sort of cushioning for sure,
but it doesn't need to be super maximalist type shoe
that is more for your for your runner in particular,
because that shoe is designed to get the arch of
the foot working in a certain way and the big
toe working in a certain way.
Speaker 6 (23:02):
If you do walk a.
Speaker 5 (23:03):
Lot, you should go and buy walking specific shoes, not
wear running shoes.
Speaker 3 (23:07):
That's interesting because I've been walking quite a bit, as
I've mentioned, and I put on my old running shoes
for some reason because I think, I don't know, I
like the look of them, and I never would run
with them again because I flogged them to death.
Speaker 6 (23:20):
But should I, Matt, That's fine, because I mean the structure.
Speaker 3 (23:25):
You don't want something that's too cushiony and stead of.
Speaker 5 (23:27):
An old friend of mine is a very good sports
for dietist, and she recommends a lot of her running
patients that when they go trail running, just find your
old running shoes that are dead and just take them
on the trails because you don't need that level of
structure and support on the trails.
Speaker 3 (23:41):
Okay, I've got some hot takes here from some people
about you know, core strength and avoiding injury. So we're
going to run with this one past year. It says,
if you don't want to get injured, stop being a
gym bunny. Sure you'll feel better and maybe grow some muscles,
but you won't increase your resistance to injury. You won't
be work hardened. Example, I give you Frank Buntz, an
(24:03):
all black hard man. When he wanted to increase his fitness,
he signed onto the rubbish trucks back when the crew
ran behind the truck and threw the bins up to
a guy who emptied them. Never knew him to suffer
an injury work hardened.
Speaker 5 (24:15):
Well, I mean wrong, sorry, but I mean we know
even if you're dealing with an endurance runner going to
the gym, and you know you take your time, you
don't go to the gym and just suddenly lift heavy weights.
And heavyweights have not been shown to whether you whether
you're squatting or deadlifting or plunging. That has not been
(24:36):
shown to increase the likelihood of say, knee osteoarthritis. In fact,
if anything, it bullet proofs the knees and the tenders
and the muscles around the joint way more so, it's
about variation, it's about keeping it simple, and it's about
loading up irrespective of your age. But yeah, unfortunately I
do disagree with that, and there'll be so many other
factors that would come into these rugby players.
Speaker 3 (24:58):
I think there's also I mean there's a romantic sort
of side of going oh back in the old days,
BUNSI used to just chase of the rubbish trucks, throwing
the things up, and he never had any injuries. I
suspect Frank Bunce may have had some injuries. Although you
know great and you look at those.
Speaker 5 (25:12):
Guys and you look at what they're doing in their training,
and yes, you look at the All Blacks and say
they have got the best sports science team behind them anywhere.
But I mean they are still in a very dynamic,
very aggressive, impact heavy world, so so many factors come
into pay there.
Speaker 3 (25:26):
I'm not sure if you're a better to help with this,
because it's just a text somebody saying that my left
arm saw to reach for the sky, the right arm,
no problem, get it checked out.
Speaker 5 (25:35):
I mean, you want to shoulder injuries. You do not
want a shoulder injury to become chronic. Once it becomes chronic,
and become much much harder and a lot longer to
try and treat it.
Speaker 3 (25:46):
Okay, right, Umm, got some more texts here, let's get
let's take a few more before we go to some
more calls. Hang on a second. Oh, somebody's asked me
how effective the O some message chairs? What the hell
is that?
Speaker 5 (26:01):
I don't when it comes to massage, I was actually
reading about this this morning. Massage can be if you're
looking at say a runner for example, and you're looking
at massage as a tool to try and increase aid recovery.
So the next day there is some low grade evident No, sorry,
there is some evidence, some good evidence that it offers
a subtle significant effect. So it doesn't make a massive
(26:24):
difference to your recovery the next day, but it can
make a difference the next day. You can get things
like normal tech boots, which are very expensive boots that
you basically strap around your leg and they just force
the fluid around and that sort of thing. Again very expensive.
They do make a subtle difference. But you know, if
you're going to get that, if you're going to go
down that path. I'd get it done by a professional,
(26:45):
well not some chair.
Speaker 3 (26:46):
I'm looking at here the U Dream Pro Well Being chair.
It's down, it's on sale, down from eighteen nine hundred
dollars to fourteen thousand. And I think how many, how
many quality massages could you?
Speaker 10 (27:00):
A lot?
Speaker 5 (27:01):
You go and go and see a great massage therapist.
There are some very very good people around it. Much
better for you that in that space.
Speaker 3 (27:09):
Right, We want your calls as well, you've got any
questions for Greek pain. He's a sports biomechanist at BioSport.
We've been talking specifically about avoiding injury, but and then
you've got about questions you've got from He's not a physio.
By the way, there is quite a difference. And in fact,
how would you quickly describe it? We do it quite frequently,
but let's do it again.
Speaker 5 (27:29):
So as a biomechanist, I treat more overuse injuries. So
for a runner or a cyclist, or anyone that for
that matter, has a recurring problem that presents itself with movement,
then I try and figure out what's going on within
their movement patterns. But if you if you play football
and someone tackles you and your knee hurts.
Speaker 6 (27:47):
That is a physiotherapist's roll. I don't do sudden onset stuff.
Speaker 3 (27:51):
Okay, right, we're going to take a break back and
just a tick with Greg Pain. Oh eight hundred and eighty,
ten to eighty. We got some spear lines there, so
jump on it because you don't want to be calling
me in for five minutes to go and we're like, sorry,
run out of time. Twenty two minutes to five. Right,
we're right into the calls now, I got to get
through them.
Speaker 10 (28:05):
So Greg, Hello, Hi, Greg, Hey, I just from I'm
just thinking, Hi, I just trunning. If you remember old
Cliff Young, No, he was a he was a world champion.
I think it was around the Olympics period. But he
was a farmer who just won because he ran around
the sheep. He did a shuffle and he won the
(28:27):
two thousand. It was from Sydney to Melbourne and it was.
Speaker 3 (28:34):
A potato farm. The Cliff, the Cliff, the Cliff Young
shuffle that changed running forever a parent.
Speaker 8 (28:41):
It was awesome.
Speaker 10 (28:42):
I tell you, what, how do you explain that one?
Speaker 6 (28:44):
So it's quite simple.
Speaker 5 (28:47):
When when you see people shuffling, they are spending proportionately
per foot perse stance phase, they are spending proportionately way
less time with their foot in contact with the ground.
So if your foots in contact with the ground not
for particularly long, the muscles and the tissues don't have
to work very hard. So when the foots go through
a swim phase, it's recovering and then when it hits
(29:09):
the ground. A very good friend of mine, very good
client of mine. She's very very tall, very long limbs,
and she was doing iron Man a few years ago
and the girl behind her, woman behind her, should I
say sorry, was a shuffler and she just.
Speaker 6 (29:23):
Mowed her down.
Speaker 5 (29:23):
She's got the same speed, Kirsty, My partners the same.
She's a bit of a shuffler.
Speaker 6 (29:28):
Don't hate me. I'm in when we get home.
Speaker 5 (29:32):
But she's got one speed and she's got a very
high cadence. I'm sorry, but she can run the same
speed all day. And so that's the reason why it
just it's really really economical.
Speaker 3 (29:43):
Yeah, he's not going to win the four hundred meters hurdles,
let's be clear about that. But he did what did
he do? Won the inaugural Sydney to Melbourne Ultramarathon and
judging by the talk show in the age of Michael
Parkinson interviewing him. It was about forty years ago.
Speaker 5 (29:58):
But I mean that's what that's what long distance athletes
for the most part do nowadays. Yeah, I'm in so
much trouble, Hayden wild Oh. Yes, to come back from
that injury is absolutely remarked his I mean, I know
one of his sports docs and very very talented team
behind him, but to get him to that after that
crash is absolutely remarking.
Speaker 3 (30:20):
He's phenomenal. In fact, I tend to think someone like that.
I mean he's you know, in terms of awards and
stuff that sports and Sportsman of the Year or whatever.
I just think that what he's doing in that space
is amazing.
Speaker 6 (30:33):
It's great for New Zealand triathlon, right.
Speaker 11 (30:35):
Ian, Hello, Yeah, good, thanksmous. I had a couple of
partial tears in an achilles tendon and just looking for
some advice. I've been to a physio but not getting
a lot of progress on it. Just one if you've
got any specific exercises or advice.
Speaker 5 (30:55):
So when it comes to tendons again, I can't give
you super specific advice relative to your the tears within
the tendon, but what we do know nowadays is there
we used to think it's all about isometrics, which is
holding the position, and we used to think it was
about ecentrics, which is when you drop the heel down.
What we know now is that it's more about moving
(31:17):
the tendon with as much load as you can cope with,
so if you're doing a single or a double leg
car phrase again very hard for me to prescribe anything
specific over the phone, but getting as much load into
the tendon, keeping the pain levels below a three to
an at most five out of ten on the pain scale,
(31:39):
and you can look that up because there's actually definitions
around what three and a five is. Keep the pain
levels below that sort of get a rep count up
around twelve to fifteen repetitions and loaded up as much
as you can staying below that pain level. And that
is where the thinking is nowadays as far as tendon
health is concerned.
Speaker 11 (31:59):
It's not about sabot what about ice and war.
Speaker 5 (32:05):
If it's a chronic issue, as in something that you've
been trying to deal with for a long period of time,
By my understanding, and I'm not a physiotherapist, by my understanding,
that's not going to make it an enormous amount of difference.
But you could certainly look that up. I'd be more
interested in loading the tender up with regularity to really
stimulate that healing process.
Speaker 3 (32:23):
Good on your end, Thanks for you, col. I've got
a quick one here, Cin call text saying, so now
now I need shoes for walking. I'm eighty. I walk
my weed dog for a solid hour a day. Shoes
are for weddings and funerals. Go barefoot, your whimps.
Speaker 5 (32:34):
There is actually a lot to be said about going
for a walk in bare feet, for sure. The problem
we have is what's on the ground that you're walking on. Yeah,
but I mean if you're going running that whole barefoot running,
that's I mean, some people can cope with that, not many.
But if you can cope with walking on the ground
and bare feet.
Speaker 4 (32:54):
You go for it.
Speaker 3 (32:56):
Somebody has just said, Tim, you leaped between topics as
Hayden wild as shuffler. No, he's not a shaftl No,
but he's a very very very efficient athlete.
Speaker 4 (33:04):
But no all will hello, Hello, Okay, well bye you
guys going.
Speaker 11 (33:12):
I've just got a.
Speaker 4 (33:15):
Gym injury. I think it's kind of when I do
hamstring curls just one of my under my knee just
a bit of a weird, buzzy pain. Than that, I
just can't do the same weight that I could do
with my other knee. I'm just wondering if there's any
common issue there that that could be.
Speaker 5 (33:31):
There's a number of things that could be, and there's
a there is a very gnarly little muscle behind the
back of the knee called propertius. And in fact, one
of the young ladies that I treated the kayaking squad
has just had to have her propertius released, So that's
that can be quite a grizzly one as well. Yeah,
it could be where the hamstring, the distal part of
the hamstring inserts them behind the back of the knee.
(33:55):
There are other things, I say, Baker's cysts for example,
that can be problematic if you can't get on top
of it. I would certainly get it looked at, because
depending on what it is, the treatment plans for each
of those are all going to be quite different. But
don't again, I'm a bit of a broken record player.
Don't let things get chronic, like really be sort of
top of the ambulance at ams at the top of
the cliff.
Speaker 11 (34:16):
Now don't let it get.
Speaker 6 (34:17):
Chronic, because you want to be proactive with these things. Okay, hey, sorry,
I can't help more.
Speaker 3 (34:22):
Thanks, well, thanks for your car mate, let's take Actually
there was another call. There was another text. I really
look okay this one just before you go around next
call it. My posture is getting worse and worse, says
this text. I'm looking quite hunched to my net goes forward.
What we just suggest as a way of remedying this, so.
Speaker 5 (34:41):
That can be a common cause with bone health issues
such as osteoporosis. We do look at how height changes
over time. There are things that you can do. The
key things that I would look at doing is strengthening
what we call your thoracic extensive muscles. So we're the
muscles that run down the mid part of your back
where you're basically like where a brash trap would be.
Those are your extensive muscles. So there are lots of
(35:03):
exercises online that you can do to help strengthen those.
Speaker 6 (35:07):
When you're walking.
Speaker 5 (35:07):
A really good two really good cues is to think
about keeping your chin tucked in very slightly to hold
your head further back. And I give the very simple cure.
When you're walking, think about your sternum or your breastplate
just being slightly lifted up towards the sky, because that
will help to sort of flatten that mid spine down
a little bit to help again build strength. There's a
lot that can be done in that as far as
(35:29):
that curvature is concerned. But you can take that quite
a long way as far as the gym programming is concerned.
Speaker 3 (35:35):
All right, we'll come back with some more calls in
just a moment. It is eleven minutes to five News
talks it b news Talk said be. My guest is
Greg pain Bias Sport. You can go and check out
his website buyasport dot co dot inz. And he does
have a program there on osteo or to just quickly
tell us.
Speaker 12 (35:49):
About it in about ten seconds, Greg, there is a
link there regarding all information you need to know around
resistance training for bone mineral density and bone health, whether
osteoporosis or.
Speaker 3 (36:00):
Not osis health SSI S It's I'm on the paging easy, fine, right,
where are.
Speaker 10 (36:06):
We up to? K?
Speaker 2 (36:07):
Hello?
Speaker 1 (36:08):
Hi?
Speaker 7 (36:09):
It's me.
Speaker 13 (36:10):
I've was just bending over to cut a carton when
I stood up, I got this mess of pain in
my left thigh. It was okay for a week, but
now I'm having trouble standing up straight and walking without pain.
When I first get out of bed in the morning.
It's fine for about an hour and then suddenly it hurts.
Speaker 3 (36:35):
Did you slip or something?
Speaker 13 (36:37):
No, I was just bending over cutting a carton with
a knife and a cut right round it I cut.
Maybe I stood in that position for too long, crouched over,
But it's down the outside of my left sigh.
Speaker 5 (36:53):
It could be again I'm guessing a little bit, but
it sounds like it could be a bit of a
neural irritation. So there could be a little bit of
a nigly disk in your back, or there could be
when you're leaning over. There are some deep muscles in
your lateral buttons called periformis and gluten meat, and these
(37:13):
sorts of muscles that can get a little bit tight,
and when that happens, that can sort of can press
down on the nerve and irritate things a little bit.
So again, one of these things, I would certainly get
it assessed, because you don't want to let this sort
of become a long term problem, and you know, making
sure that we can stay upright and keep walking, keep mobile.
Speaker 13 (37:32):
Of paraly Yes, well you know it. Actually I've tiedelining
on the floor and when I lift my right leg out,
I get the pain in my left down that left side.
So it sounds like it could be a bit of
a above my head.
Speaker 5 (37:48):
Yeah, it sounds like it could be a bit of
a nerve like a lower back disk irritation. So I
would get it looked as looked out as soon as
you can, because you want to get some specific exercises
and advice on how to manage that proactively.
Speaker 3 (38:00):
Hey, thanks, okay, thanks for your cal Hey text here,
which intuitively sort of does sort of makes sense because
we are bigger and heavier these days, I think on
average human beings, and this person's text says also, my
GP told me that if you weigh more than eighty kilos,
you shouldn't be running hips and knees can't handle it.
But is there a connection to I mean, obviously it
makes intuitive sense that the bigger you are, the harder
(38:20):
the impact and the more stress on your body. But
what is Greek?
Speaker 5 (38:23):
Look at the audience, see they are one hundred and
twenty one hundred and thirty kg's and they run pretty well.
It's making sure that if you're a big guy or
a big girl, there are things that you need to
make sure that you try and do with your running
to ensure that you don't overload the joints. And it's
things like if you have if you're carrying a bit
of mass up top, if you're you know, dad bod
(38:44):
and you've got a bit of middle aged spread which
happens over time. Things like running down hills are certainly
going to be more problematic or risky for the knees
because of the deceleration component. But I mean whether you
weigh forty kg's or one hundred cag's, you can still run.
Speaker 3 (39:02):
He just on getting back to the plates. That will
comes full circle in the conversation with about a minute
a half to go. So who should do pilarates and
what for? And why? Because you're saying that you know
there are other ways of building you know that flexibility
and injury proofing yourself and things like that. What is
(39:24):
polaratees actually for?
Speaker 5 (39:25):
If you're looking at trying to extract as much out
of your time in the gym and physically as you
possibly can, I'd highly recommend like one or even if
you've got the time and the finances, one or two
reformer classes a week. It does make a big difference
to get muscles working in isolation, and I use isolation
in a very loose way. But again, you take that
(39:47):
strength and you take that learning from that reformer class
into the gym, and that will allow you to load
yourself up more to make sure you're more efficient in
injury proof as you go.
Speaker 3 (39:58):
It is an injury proofing thing as well in terms
of getting your balance sort.
Speaker 6 (40:02):
And it's a powerful tool in the toolbox.
Speaker 3 (40:04):
But it is not the be all and end all, okay,
which would be while the ballet dancers and phantom used
to do one ballet plus slice every week, what.
Speaker 5 (40:12):
They're doing is stimulatory enough anyway, and their dance.
Speaker 3 (40:16):
Yes indeed, Yes, Hey Greg, time flies mate.
Speaker 6 (40:19):
It's all up. Happy Sunday.
Speaker 3 (40:20):
Good to see you, buddy. We are back with Janets
of CoA. We're talking trusts, so get your calls ready
to go for us. Last time, do you one listened
and went, oh, I better give her a call and
we ran out of time, So get in early. This
is news Talks ab Smart money is next on eight
hundred eighty.
Speaker 1 (40:41):
For more from the Weekend Collective, listen live to News
Talks Ed b weekends from three pm, or follow the
podcast on iHeartRadio
You're listening to the Weekend Collective podcast from News Talk SEDB.
Speaker 2 (00:10):
To me, you'll see the US second they say, leascos
(00:30):
to the edge, still be looking up, still only be
UK again of me.
Speaker 3 (00:36):
I am miss and welcome back to the Weekend Collective.
This is the Health Hub and by the way, this
way we want your calls, questions, participation, the whole shebang
on our way one hundred and eighty ten eighty in
text on nineteen nine two. But just quickly before we
get cracking for this hour after five for Smart Money,
we're joined by Janet Zuccoa. We'll be talking trusts. It's
(00:59):
a very popular hour. People sort of listened for a
while then they suddenly cramming with all their calls and
we run out of time. So so have your questions
ready for Janet, because it was very popular last time.
And we're going to talk about not just trusts in
general but general. But when should you start considering whether
you should have a trust? And yeah, around that general question,
(01:20):
who should have a trust? And when should you start
thinking about one? Because I reckon that if you've started
to think about getting a trust, it's possibly too late.
It's usually before you think you need it, which is
a bit of a catch. So we'll talk about that
with Janet, but right now it is the health Hub
and we're going to talk about I'm going to talk
about injuries because anybody gets injured a lot of Okay,
we know sports people they run into a brick wall
(01:41):
of a tackle and maybe they knock a couple of
teeth out, and that's obvious that that's a risk. But
you might be just going for a run and you're
happily jogging down the street and boom, there goes your
calf muscle, damn it, or something else happens. Is there
a way of pre empting injuries because you know that,
there's the argument do you stretch before you go for run?
And I mean, what is it? What's the alert? Spoiler alert?
Speaker 4 (02:05):
No?
Speaker 3 (02:06):
Probably not, but i'll get the confirmed bob guess. But
are there other things you should be doing when it
comes to exercise. Is it to do with core strength?
And do we take core strength for granted? Should we
all be going to pilates getting on those they look
like torture machines, let's be serious to pilates, but they're not.
(02:26):
But anyway, what is the key to avoiding injury. Anyway,
to discuss that and other issues we might if we've
got time, we're going to talk about, you know, what
sort of weather units needs specific workout gear for specific
sort of exercise. But anyway, he is a sports biomechanist
at BioSport BioSport dot co dot nz and his name
(02:47):
is Greg Payne, one of the best names in sports biomechanism,
and he's with me now at Greek Hello.
Speaker 5 (02:52):
How are you happy Sunday? You look well, I've just
been out on the water for two and a half hours,
have you yes? Is it a wind blowing and tanned?
Speaker 3 (03:00):
It's funny that that's sport. It's what do you call
your wing foiling wing? So that means you are holding
like a you're holding a parachute type of thing, and.
Speaker 5 (03:08):
You are I've got a kite in my hands, a
kite which I'm holding directly in.
Speaker 6 (03:12):
My hands, not like kite surfing.
Speaker 5 (03:14):
And I've got like a almost like a surfboard, but
I'm on a foil as well.
Speaker 3 (03:17):
So do you have a harness that holds you to
the kite?
Speaker 6 (03:20):
Yes?
Speaker 3 (03:21):
Okay? And is there a sort of snobbery aspect between
the paragliders and the and the wing foilers, because I
see both of them out there. Is there a bit
of sort of like.
Speaker 5 (03:31):
Not really, because I think we all like, we're all
out there doing it and there's so much history, and
whether it's windsurfing or surfing or kite surfing, it's yeah.
Speaker 3 (03:41):
Does anyone windsurf these days? Or is that a bit
yesterday's news?
Speaker 5 (03:45):
It is a bit yesterday's news, unfortunately, because windsurfing and
its old school manner of fin windsurfing is still an
amazingly fun, dynamic call sport.
Speaker 6 (03:55):
But once you've gone onto.
Speaker 5 (03:56):
A foil and you like America's cap type foiling, once
you've done that for the first time, it's very hard
to go back.
Speaker 6 (04:02):
To old school.
Speaker 3 (04:03):
Yeah, so, youdn't be one of those guys that goes
sailing right up into the air like the like the
what are the other ones called? What are they called?
Speaker 6 (04:11):
The kite surfers?
Speaker 3 (04:12):
Are the ones with the parachutes?
Speaker 7 (04:13):
Yeah?
Speaker 5 (04:14):
Yeah, So young guy down here in Auckland, a young guy,
Hugo Wigglesworth. I think he's just turned nineteen. He actually
holds the current world record for the highest jump on
a kite surfer at thirty six point six vertical meters,
so literally that sounds like cover guy. And he travels
(04:35):
the world as a professional big year kite surfer and
amazing young guy, great family, and he's still the current
world record for them.
Speaker 3 (04:43):
I sometimes wonder whether those guys look like they're in
danger of blowing away when that's when they set the
world record.
Speaker 5 (04:47):
Oh yeah, and the distance travel is enormous, it's not
up and down like their flight time can be fifty.
Speaker 3 (04:54):
You don't do that though, No, okay, just what we're
digging into that anyway, Injuries, Yes, I don't know if
I describe that. Maybe I was summing up a bit
of personal experience. I've never blown a calf muscle running
I don't or have I maybe? Or but anyway, injuries,
Is it just a matter that when people get a
little bit older than injuries happen, but younger people get
(05:15):
injured as well. Are there things that we don't do
right as an injury the result of the fact we're
not doing something right? Or what's your take on injuries
and preventing.
Speaker 5 (05:24):
Them running in any sporting injuries for that matter, even
if it's in the gym. Injuries are always very very multifactorial.
In fact, I read a very funny little saying this morning.
There's a very good running physio his named Tom Goom
in the US, sorry sorry in the UK, and he
wrote this, which I think is quite funny. A running
injury is like a hangover. It's usually caused by too much,
(05:48):
too quickly, and as soon as we feel better, we do.
Speaker 6 (05:50):
It all over again.
Speaker 5 (05:52):
So it's that repeatability that we have. As far as
you go out, you get injured. You run too fast,
particularly middle aged men more so than women, we run
too much, run, we increase our loading, our distance is concerned,
too fast, We get injured and we think, oh well
I'm fine now, and.
Speaker 6 (06:10):
They go into it again.
Speaker 5 (06:12):
But an injury, an overuse injury in any sport, but
particularly running, is typically correlated to either excessive training load
as and you run too much, you increase your mileage
too fast, like physical limitations, you're not strong enough, your tendons, muscles,
ligaments aren't strong enough by mechanical variables, which is sort
of where I step in and look at how people
(06:34):
runners and look at what can we do to deload
you and make you more efficient. But there's also also
things like what's your sleep like, what your stress level
is like, you know, women, menstrual cycle, perimenopause. All these
sorts of things become factors.
Speaker 3 (06:47):
Because I had a frustrating incident myself. By the way,
I e one hundred and eighty ten eighty. We've got
a call a holding. We'll get on to you in
just a moment. I because I've got back to walking quite,
you know, and actually because I just had a knee
injury and it was whatever it does, I'm not sure
or we quite got to the bottom of it yet.
But I feeling pretty good, and I went for a
walk and I thought I might just jog for a bit,
(07:08):
so I literally jogged for ten minutes. The next morning,
I woke up with this pain down the inside of
my sort of leg, slightly kneeish related, and I thought, oh,
come on, I ran. I wasn't running fast, okay, I
was running on an aspect. It was in Hagley Park.
Was running along one of the paths literally for ten
minutes out of a forty minute walk, and I walked
(07:29):
either side of it, and I was fabulous. The next
morning I was like.
Speaker 5 (07:32):
But bloody, what you've done is you've gone from no
running to ten minutes of running. Tim I mean that's
my that's my tone. What are you doing? When we
get people back into running programs, you always start with
a walk run program. It doesn't matter how much experience
you've had as a runner. If you've had some time off.
Speaker 3 (07:50):
For ten minutes, didn't feel like much.
Speaker 5 (07:52):
But if you've done if you haven't been any twitches, Timothy, Oh, dear, oh, dear,
can no. But it's just a case that you've got
to load up.
Speaker 6 (08:05):
You don't want to rush it.
Speaker 5 (08:07):
And you know, we prescribe, particularly if we're dealing with
running injuries, a walk run program.
Speaker 6 (08:12):
I make it progressives.
Speaker 3 (08:13):
Actually what my physio said, the physio who you referred
me to, by the way, so you're both on the
bloody same pat frustrating as that anyway, Okay, what about
for instance? And look, I guess you know the injury
question becomes more common as you get older, obviously because
you're not a supple and or whatever the flexibility of
your ligaments and muscles and all that, so it makes
(08:35):
sense that you have to be more careful. Is core
strength something to do with it as well? Or balance
or whatever?
Speaker 5 (08:44):
Core strength is a factor, yes, but it is a
part of the of the reason so a lot of people.
And I don't mean to upset anyone with these comments.
I mean I have a background in plodies. I use
my bloodies reforming machines a lot. They are a very
very powerful tool. But and they are very good at
training cour stability, but it's not enough. You need to
(09:05):
take that knowledge of how to use your pelvis and
you'll stabilizers correctly and then load up more in the
gym with more progressive heavy loading. Cour Stability is overrated
unless you have the ability to pelvic tilt. So pelvic
tilt is the ability to say, stand up and rotate
your palvist forwards and backwards, like stick your butt out,
(09:25):
take your butt under it.
Speaker 6 (09:26):
So the ability.
Speaker 3 (09:27):
Tout is that difficult for some people to do it.
Speaker 6 (09:29):
Very few can do it correctly.
Speaker 3 (09:30):
What just stand up and rotate your pelvis back and forward.
Speaker 6 (09:33):
Very few can do it correctly.
Speaker 5 (09:35):
It's not that easy because there are right ways and
wrong ways of doing it, and most people do it
and correctly, which means when they come to run or
ride a bike or whatever it is that they do,
if they can't do it correctly, in that space. Then
what we tend to see is muscle overload in areas
and muscle under use in other areas.
Speaker 3 (09:51):
Is because pilates is machines, but it's also you can
do pilates without machines as well, where you're basically on
the floor of the matin and instructure.
Speaker 5 (09:59):
And that stuff's really good. I mean, it's good for
proper reception, as you say, good for balance, good for
fine fine movement control, but it doesn't offer anywhere near
enough stimulus to the person who wants to go out
and run. If you're going to be a runner, you
need to know how to jump and hit the ground. Well,
you need to make sure that your tendons and ligaments
can respond to that what we call eccentric loading. We
(10:22):
do know from a running economy perspective, going into the
gym and lifting doesn't need to be complex at all.
Can be very simple going into the gym and lifting
really heavyweights, again, carefully building into it over time, not
just suddenly going to the gym and lifting heavy Now,
that offers far more injury prevention benefits than say a
reformer or.
Speaker 6 (10:41):
Doing core work.
Speaker 5 (10:42):
Oh okay, well, don't get me wrong, there is a
lot of valuable pilarates, but you need to take that
knowledge and that skill set to the much heavier loading.
Speaker 3 (10:50):
So we can't want our podcast headline it listen to
Greek pain on the health Hub headline Pilarates overrated.
Speaker 6 (10:58):
Pilarts is overrated.
Speaker 5 (11:00):
If you are trying to be in that athletic, dynamic
loaded change of direction space, Palladius is a powerful tool,
very very powerful tool to get muscles and certain areas
working well to take to the higher level of loading
in the gym.
Speaker 3 (11:16):
Fascinating. We might dig into that a bit more. We
want your calls one hundred and eighty ten and eight.
If you've got any questions for Greg, we'd love to
hear from you. He's a biomechanist at Biasport. By the way,
he does have something I mentioned last time. He was
talking about he's got a program and it's what was about.
Speaker 6 (11:31):
Bone density or something.
Speaker 5 (11:32):
I've got a new brand, osis health, Osis Health, which
is around heavy resistance training for osteoporosis and bone health.
So I'm in the part of program of that at
the moment, and it's unbelievably rewarding the people I've got
doing it.
Speaker 3 (11:48):
Just yeah, because actually, just before we go to our caller,
I was chatting into my physio about this in terms
of bone density and the benefits of running, and he
is actually anything more than a He said, even two
minutes of running, yes, can make a difference when it
comes to bone density, because it just gives you enough
of that impact for your bones to go. Hello.
Speaker 5 (12:05):
Even just walking, if you're not comfortable running, walking at
an up tempo pace, not just a gentle stroll and
an up tempo pace where you're sort of struggling to
hold a conversation thirty minutes perfect, That gives you a
lot of bone stimulus.
Speaker 3 (12:18):
Right, Let's go to some calls. Eight hundred and eighty
ten eighty text nine to nine two were with Greg
pain from by a Sport and Rawan. Hello, you got
a nice and early good on.
Speaker 7 (12:29):
You, Hi, Hi Terman, Greg hik. Greg. You may not
be able to help me, but I've got an injury.
It's I've had scans and it shows that it was
changed of nights and beside us of the area from
the sitbone. Oh yes, and I did it by bending
over too long cleaning behind a fridge. And I've done
(12:49):
some Guardian the day before. Now, I did that in
April and I didn't actually go and get helpful till
about June or July. I've had PUDEO, I've had seven
lots of acapuncture, and now I've had a couple of
shockwave treatment and I've got another one next week. Is
there any I have been given some exercise to do
and I'm doing them, but I can't sit for too
long and when I stand up at hurst. So is
(13:11):
there anything you would suggest?
Speaker 5 (13:14):
There is a very good program that you can look
up online. It's called the ASPETAR. So what you if
I'm understanding you correctly, you've got what we call a
hamstring tendon up with They arepproximal, so that's where the
hamstring attaches up into the sitbone. If you go on
to just go online and look up the ASPETA A
s P E T A hamstring protocol, it's a very
(13:36):
well supported way to try and build again what was
sort of called eccentric loading into the hamstring and tendon.
Because if it's a tenderness issue, the one thing that
you should never do is not loaded at all. You
need to load it progressively and carefully. That ASPETAR protocol
is very very good, and it's a free access as well,
so i'd go and looked through that.
Speaker 7 (13:58):
Oh okay, and I've been doing I'll do things if
I do the bridge, and I've been doing exercise the
physio gave me, and you know, it is getting better,
but it's very slow, so it's.
Speaker 5 (14:08):
Just progressively loading that tissue up. It's things more like
sort of standing on one leg and slowly hinging forward
to create length in the hamstring and tendon as well.
But as I say, like the protocol has a lot
of information there, so I'd go and have looked down
that path.
Speaker 7 (14:23):
Oh cool, okay, thank you, no problems, Thanks for.
Speaker 3 (14:27):
Your call, ray Wan. Sorry I can't get my microphone
working for a second there. Look, we'd love your calls.
Excuse me. This is the Health Hub. My guest is
Greek Pain. He's a sports biomechanist, and we're having a
bit of a banter about causing avoiding injury and what
we can actually do to avoid it. We'd love your
calls on eight hundred and eighty ten eighty. And by
the way, in my opening remarks, I sort of jokingly
(14:48):
said a spoiler a lot about whether you stretch before
you go for a run or something, and where are we?
I mean, it does feel that there are shifting sounds
of advice on stretching.
Speaker 5 (14:58):
So static stretching or stretching if you're going to if
you're going to go for a run, the one thing
that you do not do is just walk out the
front door and go for a run. You must warm
your tissue up. So whether you go downstairs and you
do a few squats, and you do a few sort
of dynamic lunges and these sorts of things that will
warm the tissue up. If you're looking at lying on
your back and pulling on your hamstring to stretch it,
to warm your tissue up, the best analogy you have
(15:19):
there is like stretching a muscle by pulling on it
is like trying to cook a piece of meat by
pulling on it. Like it does nothing as far as
warming up the tissue is concerned. So stretching before you run,
stretching after you run has not been shown to have
positive effects on either your running economy, which is how
well you run, or your recovery from running.
Speaker 3 (15:40):
How many joggers would actually walk before they run, because
the image that we all have, I mean, maybe it's
also contributed to by media. And when see people changing
their lives and getting on things, they put on the
running shoes and then straight into the run and off
they go and they're smiling and the birds that the
neighbors are waving at them and everything, and they're flying
away on a run.
Speaker 5 (16:00):
I mean, if you're a highly trained runner and you
go out three to four five times a week.
Speaker 3 (16:04):
Your judy you'll probably start off.
Speaker 5 (16:07):
But if you're going out just for a tempo run,
then you can go out and just start jogging straight
away and build into it progressively. But for those of
us that are just weekend warriors and like to go
out for a run every now and then, you must
make sure that your tissue is warmed up and primed
and ready to go, because that is there is a
correlate to that and running injuries.
Speaker 3 (16:23):
Okay, give us a call. Gregg's here to ask there
any questions you've got and the number is eight hundred
and eighty ten eighty text nine to nine two. It's
just coming up to twenty three past four. News talk
z b Yes with Tim Beverage. Now, just before we
go to our callers, I'm going to read this text
out quickly because apparently I might have over I might
(16:45):
have talked too much last time. Hi guys, once again,
this is from Peter, which is better for you when
you are over sixty five fifty push ups or one
minute planks. And this time Tim let Greg explain. I
don't have any memory of this, but anyway, over to you.
Speaker 6 (17:01):
Dead silence, Thank you, Tim.
Speaker 5 (17:04):
I love our bad el banter is what makes it exciting. Yes,
that's why I came in on a Sunday versus calling
in so to answer that question, Peter, I would say neither.
To be fair, they are both great exercises, but I
would make sure that when you do exercises at home,
whether it's a push up or a plank, I would
make sure that you vary it up with squats, with lunges,
(17:26):
with side planks, you know, with some jumps. Just make
sure that you don't get caught up in sort of
one or two directions of movement.
Speaker 6 (17:35):
Variation is the key, right.
Speaker 3 (17:37):
Thank you for that, Greg, I hope you're happy with that. Peter,
I didn't say word, didn't speak a word. Graham, Hello, Yeah, Hi,
A problem.
Speaker 8 (17:47):
The last of my pots similar to Santas, which I
normally take to be So.
Speaker 3 (17:53):
I say that again, Graham speak again, is a bit blurry.
Speaker 5 (17:57):
Plant a fascy itis.
Speaker 8 (18:01):
Some last to plants and the soul of my pots play.
The first artis i'd normally take towards being towards the
feel correct. Yeah, So if I crunch my toes down,
so rather than pulling the toes back, if I crunch
them down, I get very strong pain under the forefoot,
(18:26):
under the ball of the foot.
Speaker 6 (18:28):
I'm not a podiatrist.
Speaker 5 (18:30):
I know a little bit about the feet, and that
sort of part of the foot is where we sort
of see things like Morton's and neuromas and similar I
certainly don't have the ability to diagnose that sort of
issue on the radio. However, it is super important that
you get to keep walking and keep mobile. So I
(18:52):
would look for a good physiasts or a good pediatrist
in your area, because you do want to get that
sort of thing taken care of, because if your toes
start doing funny things, and the muscles and the tendons
and your feet start doing funny things, and that can
effect your gate and nobody wants that.
Speaker 6 (19:07):
So that that's the.
Speaker 8 (19:08):
Place I go down. Sure, it's not on there problem
walking because the toes to lift, the toes come back
towards you when you walk. Yeah, I mean you just
as they release, not not going the other way where
I'm trying to push my toes down.
Speaker 3 (19:22):
Okay, then thank you, no problem, good on your Graham,
Thanks you your cool. Let's go to Kelly. Hello, Holly. Hello, Yeah,
good eight Kelly, I said, Kelly.
Speaker 9 (19:37):
Oh oh, thank you. Hey, look I do that's yes. Sorry, mate,
just sucks the old expert there. Look yeah Greg six
when I when I when I turn sixteen, my doctor
says to me, yeah, you're doing good, but your train
and everything, but don't lift anything tasy above your heart. Now,
I to you, Well, I'm okay. So I do dead lists,
(19:57):
I do squats, and I'm very very careful. I do
miss the bench press and I do miss the offic
what's your view on that? I've got another important question.
Speaker 3 (20:08):
Now, what's your doctor that's said?
Speaker 9 (20:11):
Now? Yeah, yeah, he told me that, and I asked
him as a just specifically means is no, I don't
recommend anybody over sixty lifting anything heavy above their heart.
Speaker 5 (20:24):
I disagree with that unless you have severe cardiac issues,
which it's not for me to make any comment on
unless you have severe cardiac issues or some some respiratory issues.
One of the best exercises as we age is what's
called the overhead press. So that's where you're standing with
either dumbbells or a barbell.
Speaker 6 (20:42):
Yep, and you push the weight, push the weight vertically.
I mean, what the doctor will.
Speaker 5 (20:46):
Be saying is that it can put stress on the heart.
So again I'm not giving you specific advice because I
don't know your heart health.
Speaker 6 (20:52):
But you know, I've got.
Speaker 5 (20:54):
Women that I'm treating, men and women, but particularly women
at this point who are very close to eighty and
they are overhead pressing, you know, fifteen sixteen kgs, so
work pushing, pushing, pulling.
Speaker 3 (21:08):
So it sounds to me, Kelly, if you've heard that
from your doctor, you need to cross check with him
on that because we don't want to give specific medical advice.
Speaker 9 (21:15):
He told me that it was specifically, he tells that
everybody across the board. But the next question I want
to ask you and look like you, I can't run
hi when I'm sixty six, but I do a hell
of a lot of power walking and tai chi power walking. Yeah, yeah, yeah, Anyway,
Another thing is too is hand shoes these day and age.
(21:40):
You know that they got all this saw the same
and they've got all the things. I did hear that
because of all the technology and that. You know, you
take your sandshoes off after you well they're like a Christian.
Now you go up there and you put your old
thing to go on the old garden and the street
(22:02):
isn't there anymore? Do you know where I'm coming from?
Speaker 5 (22:04):
So, if you're just walking, the key to walking is
to just wear literally a light comfortable shoe. You want
your feet to move. So if you're going out and
buying very expensive, very structured shoes that are doing a
lot of support work for you, that's going to be
unnecessary as a walker. If you are running, there is
some value there. The key to foot health and to
(22:25):
feet is to make sure that you can move through
your big toe. You know, your arch has got some strength,
the muscles around your feet and ankles are doing.
Speaker 6 (22:33):
The right work.
Speaker 5 (22:34):
So variation in shoes is really really important.
Speaker 3 (22:39):
Okay, hey, thanks for your thanks for your call, Kelly.
Speaker 6 (22:42):
Actually that's interesting.
Speaker 3 (22:42):
So with walking, you don't need to worry about having
fancy footwear no any.
Speaker 5 (22:46):
Do you need some sort of cushioning in your I mean, yeah,
you certainly want to have some sort of cushioning for sure,
but it doesn't need to be super maximalist type shoe
that is more for your for your runner in particular,
because that shoe is designed to get the arch of
the foot working in a certain way and the big
toe working in a certain way.
Speaker 6 (23:02):
If you do walk a.
Speaker 5 (23:03):
Lot, you should go and buy walking specific shoes, not
wear running shoes.
Speaker 3 (23:07):
That's interesting because I've been walking quite a bit, as
I've mentioned, and I put on my old running shoes
for some reason because I think, I don't know, I
like the look of them, and I never would run
with them again because I flogged them to death.
Speaker 6 (23:20):
But should I, Matt, That's fine, because I mean the structure.
Speaker 3 (23:25):
You don't want something that's too cushiony and stead of.
Speaker 5 (23:27):
An old friend of mine is a very good sports
for dietist, and she recommends a lot of her running
patients that when they go trail running, just find your
old running shoes that are dead and just take them
on the trails because you don't need that level of
structure and support on the trails.
Speaker 3 (23:41):
Okay, I've got some hot takes here from some people
about you know, core strength and avoiding injury. So we're
going to run with this one past year. It says,
if you don't want to get injured, stop being a
gym bunny. Sure you'll feel better and maybe grow some muscles,
but you won't increase your resistance to injury. You won't
be work hardened. Example, I give you Frank Buntz, an
(24:03):
all black hard man. When he wanted to increase his fitness,
he signed onto the rubbish trucks back when the crew
ran behind the truck and threw the bins up to
a guy who emptied them. Never knew him to suffer
an injury work hardened.
Speaker 5 (24:15):
Well, I mean wrong, sorry, but I mean we know
even if you're dealing with an endurance runner going to
the gym, and you know you take your time, you
don't go to the gym and just suddenly lift heavy weights.
And heavyweights have not been shown to whether you whether
you're squatting or deadlifting or plunging. That has not been
(24:36):
shown to increase the likelihood of say, knee osteoarthritis. In fact,
if anything, it bullet proofs the knees and the tenders
and the muscles around the joint way more so, it's
about variation, it's about keeping it simple, and it's about
loading up irrespective of your age. But yeah, unfortunately I
do disagree with that, and there'll be so many other
factors that would come into these rugby players.
Speaker 3 (24:58):
I think there's also I mean there's a romantic sort
of side of going oh back in the old days,
BUNSI used to just chase of the rubbish trucks, throwing
the things up, and he never had any injuries. I
suspect Frank Bunce may have had some injuries. Although you
know great and you look at those.
Speaker 5 (25:12):
Guys and you look at what they're doing in their training,
and yes, you look at the All Blacks and say
they have got the best sports science team behind them anywhere.
But I mean they are still in a very dynamic,
very aggressive, impact heavy world, so so many factors come
into pay there.
Speaker 3 (25:26):
I'm not sure if you're a better to help with this,
because it's just a text somebody saying that my left
arm saw to reach for the sky, the right arm,
no problem, get it checked out.
Speaker 5 (25:35):
I mean, you want to shoulder injuries. You do not
want a shoulder injury to become chronic. Once it becomes chronic,
and become much much harder and a lot longer to
try and treat it.
Speaker 3 (25:46):
Okay, right, Umm, got some more texts here, let's get
let's take a few more before we go to some
more calls. Hang on a second. Oh, somebody's asked me
how effective the O some message chairs? What the hell
is that?
Speaker 5 (26:01):
I don't when it comes to massage, I was actually
reading about this this morning. Massage can be if you're
looking at say a runner for example, and you're looking
at massage as a tool to try and increase aid recovery.
So the next day there is some low grade evident No, sorry,
there is some evidence, some good evidence that it offers
a subtle significant effect. So it doesn't make a massive
(26:24):
difference to your recovery the next day, but it can
make a difference the next day. You can get things
like normal tech boots, which are very expensive boots that
you basically strap around your leg and they just force
the fluid around and that sort of thing. Again very expensive.
They do make a subtle difference. But you know, if
you're going to get that, if you're going to go
down that path. I'd get it done by a professional,
(26:45):
well not some chair.
Speaker 3 (26:46):
I'm looking at here the U Dream Pro Well Being chair.
It's down, it's on sale, down from eighteen nine hundred
dollars to fourteen thousand. And I think how many, how
many quality massages could you?
Speaker 10 (27:00):
A lot?
Speaker 5 (27:01):
You go and go and see a great massage therapist.
There are some very very good people around it. Much
better for you that in that space.
Speaker 3 (27:09):
Right, We want your calls as well, you've got any
questions for Greek pain. He's a sports biomechanist at BioSport.
We've been talking specifically about avoiding injury, but and then
you've got about questions you've got from He's not a physio.
By the way, there is quite a difference. And in fact,
how would you quickly describe it? We do it quite frequently,
but let's do it again.
Speaker 5 (27:29):
So as a biomechanist, I treat more overuse injuries. So
for a runner or a cyclist, or anyone that for
that matter, has a recurring problem that presents itself with movement,
then I try and figure out what's going on within
their movement patterns. But if you if you play football
and someone tackles you and your knee hurts.
Speaker 6 (27:47):
That is a physiotherapist's roll. I don't do sudden onset stuff.
Speaker 3 (27:51):
Okay, right, we're going to take a break back and
just a tick with Greg Pain. Oh eight hundred and eighty,
ten to eighty. We got some spear lines there, so
jump on it because you don't want to be calling
me in for five minutes to go and we're like, sorry,
run out of time. Twenty two minutes to five. Right,
we're right into the calls now, I got to get
through them.
Speaker 10 (28:05):
So Greg, Hello, Hi, Greg, Hey, I just from I'm
just thinking, Hi, I just trunning. If you remember old
Cliff Young, No, he was a he was a world champion.
I think it was around the Olympics period. But he
was a farmer who just won because he ran around
the sheep. He did a shuffle and he won the
(28:27):
two thousand. It was from Sydney to Melbourne and it was.
Speaker 3 (28:34):
A potato farm. The Cliff, the Cliff, the Cliff Young
shuffle that changed running forever a parent.
Speaker 8 (28:41):
It was awesome.
Speaker 10 (28:42):
I tell you, what, how do you explain that one?
Speaker 6 (28:44):
So it's quite simple.
Speaker 5 (28:47):
When when you see people shuffling, they are spending proportionately
per foot perse stance phase, they are spending proportionately way
less time with their foot in contact with the ground.
So if your foots in contact with the ground not
for particularly long, the muscles and the tissues don't have
to work very hard. So when the foots go through
a swim phase, it's recovering and then when it hits
(29:09):
the ground. A very good friend of mine, very good
client of mine. She's very very tall, very long limbs,
and she was doing iron Man a few years ago
and the girl behind her, woman behind her, should I
say sorry, was a shuffler and she just.
Speaker 6 (29:23):
Mowed her down.
Speaker 5 (29:23):
She's got the same speed, Kirsty, My partners the same.
She's a bit of a shuffler.
Speaker 6 (29:28):
Don't hate me. I'm in when we get home.
Speaker 5 (29:32):
But she's got one speed and she's got a very
high cadence. I'm sorry, but she can run the same
speed all day. And so that's the reason why it
just it's really really economical.
Speaker 3 (29:43):
Yeah, he's not going to win the four hundred meters hurdles,
let's be clear about that. But he did what did
he do? Won the inaugural Sydney to Melbourne Ultramarathon and
judging by the talk show in the age of Michael
Parkinson interviewing him. It was about forty years ago.
Speaker 5 (29:58):
But I mean that's what that's what long distance athletes
for the most part do nowadays. Yeah, I'm in so
much trouble, Hayden wild Oh. Yes, to come back from
that injury is absolutely remarked his I mean, I know
one of his sports docs and very very talented team
behind him, but to get him to that after that
crash is absolutely remarking.
Speaker 3 (30:20):
He's phenomenal. In fact, I tend to think someone like that.
I mean he's you know, in terms of awards and
stuff that sports and Sportsman of the Year or whatever.
I just think that what he's doing in that space
is amazing.
Speaker 6 (30:33):
It's great for New Zealand triathlon, right.
Speaker 11 (30:35):
Ian, Hello, Yeah, good, thanksmous. I had a couple of
partial tears in an achilles tendon and just looking for
some advice. I've been to a physio but not getting
a lot of progress on it. Just one if you've
got any specific exercises or advice.
Speaker 5 (30:55):
So when it comes to tendons again, I can't give
you super specific advice relative to your the tears within
the tendon, but what we do know nowadays is there
we used to think it's all about isometrics, which is
holding the position, and we used to think it was
about ecentrics, which is when you drop the heel down.
What we know now is that it's more about moving
(31:17):
the tendon with as much load as you can cope with,
so if you're doing a single or a double leg
car phrase again very hard for me to prescribe anything
specific over the phone, but getting as much load into
the tendon, keeping the pain levels below a three to
an at most five out of ten on the pain scale,
(31:39):
and you can look that up because there's actually definitions
around what three and a five is. Keep the pain
levels below that sort of get a rep count up
around twelve to fifteen repetitions and loaded up as much
as you can staying below that pain level. And that
is where the thinking is nowadays as far as tendon
health is concerned.
Speaker 11 (31:59):
It's not about sabot what about ice and war.
Speaker 5 (32:05):
If it's a chronic issue, as in something that you've
been trying to deal with for a long period of time,
By my understanding, and I'm not a physiotherapist, by my understanding,
that's not going to make it an enormous amount of difference.
But you could certainly look that up. I'd be more
interested in loading the tender up with regularity to really
stimulate that healing process.
Speaker 3 (32:23):
Good on your end, Thanks for you, col. I've got
a quick one here, Cin call text saying, so now
now I need shoes for walking. I'm eighty. I walk
my weed dog for a solid hour a day. Shoes
are for weddings and funerals. Go barefoot, your whimps.
Speaker 5 (32:34):
There is actually a lot to be said about going
for a walk in bare feet, for sure. The problem
we have is what's on the ground that you're walking on. Yeah,
but I mean if you're going running that whole barefoot running,
that's I mean, some people can cope with that, not many.
But if you can cope with walking on the ground
and bare feet.
Speaker 4 (32:54):
You go for it.
Speaker 3 (32:56):
Somebody has just said, Tim, you leaped between topics as
Hayden wild as shuffler. No, he's not a shaftl No,
but he's a very very very efficient athlete.
Speaker 4 (33:04):
But no all will hello, Hello, Okay, well bye you
guys going.
Speaker 11 (33:12):
I've just got a.
Speaker 4 (33:15):
Gym injury. I think it's kind of when I do
hamstring curls just one of my under my knee just
a bit of a weird, buzzy pain. Than that, I
just can't do the same weight that I could do
with my other knee. I'm just wondering if there's any
common issue there that that could be.
Speaker 5 (33:31):
There's a number of things that could be, and there's
a there is a very gnarly little muscle behind the
back of the knee called propertius. And in fact, one
of the young ladies that I treated the kayaking squad
has just had to have her propertius released, So that's
that can be quite a grizzly one as well. Yeah,
it could be where the hamstring, the distal part of
the hamstring inserts them behind the back of the knee.
(33:55):
There are other things, I say, Baker's cysts for example,
that can be problematic if you can't get on top
of it. I would certainly get it looked at, because
depending on what it is, the treatment plans for each
of those are all going to be quite different. But
don't again, I'm a bit of a broken record player.
Don't let things get chronic, like really be sort of
top of the ambulance at ams at the top of
the cliff.
Speaker 11 (34:16):
Now don't let it get.
Speaker 6 (34:17):
Chronic, because you want to be proactive with these things. Okay, hey, sorry,
I can't help more.
Speaker 3 (34:22):
Thanks, well, thanks for your car mate, let's take Actually
there was another call. There was another text. I really
look okay this one just before you go around next
call it. My posture is getting worse and worse, says
this text. I'm looking quite hunched to my net goes forward.
What we just suggest as a way of remedying this, so.
Speaker 5 (34:41):
That can be a common cause with bone health issues
such as osteoporosis. We do look at how height changes
over time. There are things that you can do. The
key things that I would look at doing is strengthening
what we call your thoracic extensive muscles. So we're the
muscles that run down the mid part of your back
where you're basically like where a brash trap would be.
Those are your extensive muscles. So there are lots of
(35:03):
exercises online that you can do to help strengthen those.
Speaker 6 (35:07):
When you're walking.
Speaker 5 (35:07):
A really good two really good cues is to think
about keeping your chin tucked in very slightly to hold
your head further back. And I give the very simple cure.
When you're walking, think about your sternum or your breastplate
just being slightly lifted up towards the sky, because that
will help to sort of flatten that mid spine down
a little bit to help again build strength. There's a
lot that can be done in that as far as
(35:29):
that curvature is concerned. But you can take that quite
a long way as far as the gym programming is concerned.
Speaker 3 (35:35):
All right, we'll come back with some more calls in
just a moment. It is eleven minutes to five News
talks it b news Talk said be. My guest is
Greg pain Bias Sport. You can go and check out
his website buyasport dot co dot inz. And he does
have a program there on osteo or to just quickly
tell us.
Speaker 12 (35:49):
About it in about ten seconds, Greg, there is a
link there regarding all information you need to know around
resistance training for bone mineral density and bone health, whether
osteoporosis or.
Speaker 3 (36:00):
Not osis health SSI S It's I'm on the paging easy, fine, right,
where are.
Speaker 10 (36:06):
We up to? K?
Speaker 2 (36:07):
Hello?
Speaker 1 (36:08):
Hi?
Speaker 7 (36:09):
It's me.
Speaker 13 (36:10):
I've was just bending over to cut a carton when
I stood up, I got this mess of pain in
my left thigh. It was okay for a week, but
now I'm having trouble standing up straight and walking without pain.
When I first get out of bed in the morning.
It's fine for about an hour and then suddenly it hurts.
Speaker 3 (36:35):
Did you slip or something?
Speaker 13 (36:37):
No, I was just bending over cutting a carton with
a knife and a cut right round it I cut.
Maybe I stood in that position for too long, crouched over,
But it's down the outside of my left sigh.
Speaker 5 (36:53):
It could be again I'm guessing a little bit, but
it sounds like it could be a bit of a
neural irritation. So there could be a little bit of
a nigly disk in your back, or there could be
when you're leaning over. There are some deep muscles in
your lateral buttons called periformis and gluten meat, and these
(37:13):
sorts of muscles that can get a little bit tight,
and when that happens, that can sort of can press
down on the nerve and irritate things a little bit.
So again, one of these things, I would certainly get
it assessed, because you don't want to let this sort
of become a long term problem, and you know, making
sure that we can stay upright and keep walking, keep mobile.
Speaker 13 (37:32):
Of paraly Yes, well you know it. Actually I've tiedelining
on the floor and when I lift my right leg out,
I get the pain in my left down that left side.
So it sounds like it could be a bit of
a above my head.
Speaker 5 (37:48):
Yeah, it sounds like it could be a bit of
a nerve like a lower back disk irritation. So I
would get it looked as looked out as soon as
you can, because you want to get some specific exercises
and advice on how to manage that proactively.
Speaker 3 (38:00):
Hey, thanks, okay, thanks for your cal Hey text here,
which intuitively sort of does sort of makes sense because
we are bigger and heavier these days, I think on
average human beings, and this person's text says also, my
GP told me that if you weigh more than eighty kilos,
you shouldn't be running hips and knees can't handle it.
But is there a connection to I mean, obviously it
makes intuitive sense that the bigger you are, the harder
(38:20):
the impact and the more stress on your body. But
what is Greek?
Speaker 5 (38:23):
Look at the audience, see they are one hundred and
twenty one hundred and thirty kg's and they run pretty well.
It's making sure that if you're a big guy or
a big girl, there are things that you need to
make sure that you try and do with your running
to ensure that you don't overload the joints. And it's
things like if you have if you're carrying a bit
of mass up top, if you're you know, dad bod
(38:44):
and you've got a bit of middle aged spread which
happens over time. Things like running down hills are certainly
going to be more problematic or risky for the knees
because of the deceleration component. But I mean whether you
weigh forty kg's or one hundred cag's, you can still run.
Speaker 3 (39:02):
He just on getting back to the plates. That will
comes full circle in the conversation with about a minute
a half to go. So who should do pilarates and
what for? And why? Because you're saying that you know
there are other ways of building you know that flexibility
and injury proofing yourself and things like that. What is
(39:24):
polaratees actually for?
Speaker 5 (39:25):
If you're looking at trying to extract as much out
of your time in the gym and physically as you
possibly can, I'd highly recommend like one or even if
you've got the time and the finances, one or two
reformer classes a week. It does make a big difference
to get muscles working in isolation, and I use isolation
in a very loose way. But again, you take that
(39:47):
strength and you take that learning from that reformer class
into the gym, and that will allow you to load
yourself up more to make sure you're more efficient in
injury proof as you go.
Speaker 3 (39:58):
It is an injury proofing thing as well in terms
of getting your balance sort.
Speaker 6 (40:02):
And it's a powerful tool in the toolbox.
Speaker 3 (40:04):
But it is not the be all and end all, okay,
which would be while the ballet dancers and phantom used
to do one ballet plus slice every week, what.
Speaker 5 (40:12):
They're doing is stimulatory enough anyway, and their dance.
Speaker 3 (40:16):
Yes indeed, Yes, Hey Greg, time flies mate.
Speaker 6 (40:19):
It's all up. Happy Sunday.
Speaker 3 (40:20):
Good to see you, buddy. We are back with Janets
of CoA. We're talking trusts, so get your calls ready
to go for us. Last time, do you one listened
and went, oh, I better give her a call and
we ran out of time, So get in early. This
is news Talks ab Smart money is next on eight
hundred eighty.
Speaker 1 (40:41):
For more from the Weekend Collective, listen live to News
Talks Ed b weekends from three pm, or follow the
podcast on iHeartRadio
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