March 15, 2026 • 40 mins
Whether you're getting into a good workout routine for the first time, or you've been at it for a while - the niggling thought of avoiding an injury will be in the back of your mind.
You don't want to hesitate while exercising - that could actually make things worse - but you also don't want to risk an injury that will put your routine in jeopardy.
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Speaker 1 (00:05):
You're listening to the Weekend Collective podcast from News Talks.
Speaker 2 (00:10):
The second and welcome back to the Weekend Collective. This
(00:39):
is the Health Hub, and we are going to be
talking about all well, not all things to do with health.
We actually talk about I saying over the course of
the Health Hub we talk about all things, but in
a particular hour, we like to focus a bit more
specifically on certain issues. And look, we want to talk
about I want to talk about injury. Who wants to
talk about injury? Nobody wants to get injured. And you know,
(01:01):
you might have a good workout routine, you've you've really
got into and all of us sudden, you know, there's
an injury that comes in, or there's this niggling thought
of how do you avoid an injury? So you don't
want to hesitate while you're exercising. You don't want to
make things worse, but you also don't want to risk
an injury. I'm undertaking a new exercise regime and I
was actually, it's not a regime. I'm cycling and mc
(01:22):
guest yesterday I was chatting about how much I'm loving
it and he says, yeah, it's allreat until he come
off and then held up his hands showing the scars
from two broken wrists from when he came off, and
I thought, oh, that's no good. So how are the okay?
Obviously the activity you're undertaking, if you're doing the canyon
ride on your mountain bike for Red Bull, then you've
probably got a fairly good expectation that you might be
(01:43):
you're going to eat, maybe you're gonna get injured. But
also are there things you can do to lessen your
chance of injury? Simply because you're just so awesome? On
that basis, you'd think when you look at some of
these professional athletes, how do any of them ever get injured?
They blow a hammy? It's like, how did that happen?
You look awesome? So is there a way about going
(02:04):
on to avoid to avoid injuries? And what do you do?
Are you conscious about injury or is it something that
rears its head when it rears its head? But also
alongside that is, when you are injured, how do you
make sure that you know you're always favoring that knee
all the time, so before you know, your left glut's
gone all wonky, and because you've been focusing too much
(02:24):
on another muscle group or favoring this. We're going to
talk about injuries. If you've got any questions as well,
and you want to tell us how you avoid them
or cope with them, or have coped with them, give
us a call on eight hundred and eighty ten eighty
text nine two ninety two and to discuss it. Friend
of the Show is such a cliche and radio but
I think I'm going to call him my friend of
the show. He's a biomechanist BioSport. He's worked with some
(02:47):
of some fairly famous and successful athletes. And his name
is Greg Paine, and today it's sort of I shouldn't
make a joke about the name, and I never have
until now, Greg.
Speaker 3 (02:58):
Pain Bon Nature.
Speaker 2 (02:59):
Well, yeah, actually, because you're I mean BioSport by mechanism,
it's all about moving well and everything. In fact, I
think you're the right person to talk to because you're
ahead of you get you of the guys we want
to see to get ahead of the curve, because you
see the physio once you are injured.
Speaker 3 (03:19):
Yeah, but I've got my toes dipped in sort of
two pools. I'm either the guy that you come and
see to try and get efficiency in your movement and
advice at the gym, et cetera, et cetera. Or once
you do have an overuse injury, Yeah, how do we
get back on top of that through improving movement patterns
and specific strength.
Speaker 2 (03:37):
Because I noticed that because I've got a knee niggle,
now I've reduced it to negle. And I did notice
that little things where I would have trouble, like going
up the stairs or going down the stairs, I just
suddenly got a favor to be careful. I thought about
it one day and I thought, how much of this
is now just the problem in my mind that I get.
(03:58):
I look at the stairs and I go, oh, now,
and then all of a sudden, I engage a bit
of favoritism on one side to the other. And it's
a self fulfilling prophecy.
Speaker 3 (04:09):
No, I mean, it's all on my head. When you
are injured, it is as much of a psychological process
as it is a physical process. One of the key
things that people do, one of the most common things
that people do is they either look for pain, or
they don't place enough value on the pain that they
are going through, or they you know, they overthink the situation.
(04:33):
If you can keep your pain levels. And this is
very nuanced. But if you can keep your pain levels
within a certain band, but continue to move and think
more about not distraction but redirection of where you're placing
your movement specific focus, you will get back on top
of the situation.
Speaker 2 (04:50):
Of course, unless you need something a bit more interventional.
I guess, like you know, an enthusiastic knee surgeon with
the good hand on the arthroscope.
Speaker 3 (04:58):
Yeah. But I mean, even if you do have to
go down that path of surgery, there is still a
lot that you should do before getting into surgery in
order to maintain, in order to reduce how long your
recovery period is. Like too many people say, we'll find
out they need knee surgery, but for whatever reason, so
they stopped doing everything that's going to make your recovery
(05:19):
so much longer and so much harder.
Speaker 4 (05:22):
Is that why?
Speaker 2 (05:22):
Also after certain surgeries, I remember they'd seen it, there
was a shift. I don't know whether it was mud,
maybe it was decades ago where people would have surgery
and then they're like, I couldn't believe it. The surgeon
told me to get up and start moving. That afternoon,
I was barely coming out of the anesthetics. He's like,
right up, you get yeah, get moving. I mean the
hip operations of the classic anfinitely.
Speaker 3 (05:44):
I remember when my dad had his hips done, which
was the late nineteen nineties, he was up and walking
within two days. Well that sorry, within twenty four hours.
Speaker 2 (05:51):
I actually still remember the I had a hernia and
after the operation, the guy who did the hernia, he
was a bit of a character. He said, look, he said,
the only thing that will limit your movement is your discomfort.
He said, you could go out and play a round
of golf this afternoon.
Speaker 5 (06:05):
He said.
Speaker 2 (06:06):
My record is a guy who played golf the next day,
and I'll tell you what the next day there was
no way. Well, I don't play golf anymore anyway.
Speaker 3 (06:13):
I mean, what we're learning over time is that the
more sedentary that you are, or the less active you are,
the exponentially worse off you get. So even if you've
had surgery and the surgeon knows what the guidelines are
as far as post surgical interventions are concerned, get moving
straight away, because you don't want your muscles to atrophy.
Speaker 2 (06:30):
Al Well, it is counterintuitive too, isn't it It is?
Speaker 3 (06:33):
But I mean you know again, it's that it's that
discussion around pain. What is pain? Well, you know, pain
is a is a chemical thing, it's a it's a
neurological thing. But if you're being told by a specialist
you can't do any more damage to this tissue, start
to push through it, then then you must do that
because otherwise you will slow that the rehab process down significantly.
Speaker 2 (06:57):
So in fact, there are times, isn't it funny because
the pain response is something we've evolved to have to
you know, trigger to you, Haylock, something's wrong, And yet
it's not always to be trusted in terms of the
best thing to do, because if you listen to the pain,
you'd stop doing certain things.
Speaker 3 (07:15):
An old client to Mind, she had a really bad
bite crash and she needed disc surgery because that was
such a significant crash. Post surgically, she had an MRI
just to confirm that everything was tickety, everything was absolutely fine.
Yet she still had a lot of pain in her
lower back. She went to see this a very good
muscular skull the doctor in Auckland, and she told this
(07:35):
client of Mind, she said, look, if you've had pain
for a chronic amount of time over three months, even
in the absence of a mechanical fault, your body or
your brain can still present with pain. So that's why
you've got to keep moving, and you've got to start
to trust the fact that your body is moving in
the right direction.
Speaker 5 (07:52):
Right.
Speaker 2 (07:52):
We'd love your cause on this. We're talking about injury
and how to also how to get through it when
you are injured, and how to keep moving because sometimes
you do sometimes have to change your face it exercise, Greg,
which can I got to I'll be honest with you,
I'm as as one knows, because I mentioned it countless times,
because I've become almost I'm not quite a mammal. I'm close.
(08:15):
That's middle aged man and licra. By the way, if
you don't know what that is, heaven forbidding. No one
knows that expression these days. But I would be gutted
if I had to suddenly go back to doing some
other form of exercise, because it's the exercise I really
enjoy out. You know, I get around the suburbs and
locations a beautiful part of Auckland AND's And if I
suddenly had to go to the gym, somebody said, oh,
(08:36):
you're going to go back to the gym for six weeks.
Speaker 3 (08:38):
I'll be like, but if you do that, or you
find something else that you can do, whether it's say
swimming or walking or whatever, that will speed up the
time by which you can get back into your cycling.
Speaker 2 (08:51):
Yes, okay, so you're saying, it's just realize it's the
bitter pill to swallow to get better.
Speaker 3 (08:56):
Take take responsibility for the situation and turn it into
an opportunity to get stronger and better faster.
Speaker 2 (09:01):
Okay, Well, love your calls on this or eight one
hundred and eighty ten eighty. If you want any questions
around deally with an injury or in fact present preventing it,
give us a call eight hundred eighty ten eighty. And
my guest is Greg Painey's a biomechanist at BioSport. That's
BioSport Kurz. If you want to check out his work,
and let's go to some calls, shall we, Raywan Hello.
Speaker 6 (09:21):
Oh, hi Tim, and Greg? Hi Hi. I've jured the sitbone.
I guess it's where the where the glutes join the hanmdstring.
Where it is I did by bending over for too
long cleaning out the back of my fridge. I'm fifty
five and I've and it's I did it last April
and I'm still it's still painful. It hurts most when
(09:44):
I sit for too long, obviously, and I sort of
was getting a little bit better. I've had physio, I've
had acupuncture, and I've had shockwave therapy on it, and
I do do exercises, but I'm not sure the exercises.
They don't hurt, so I'm presuming them we're not making
it worse. But I've just gone back to take ibuprofen,
(10:05):
which I don't really like taking, because I just had
a not to sound on it. The second sound and
it shows that it's still really inflamed.
Speaker 3 (10:13):
Is it? Is it what they call a hamstring tendinopathy?
Speaker 6 (10:17):
Uh? No, I think it's both situs and tendoned.
Speaker 3 (10:21):
Yeah, so tendis and tendinopathy are the same thing.
Speaker 6 (10:24):
Okay.
Speaker 3 (10:25):
The thing is with with those sorts of injuries, you
you must keep loading the tissue because tendons must be
must maintain a degree of load, otherwise they get progressively worse.
The key is to find exercises and if you if
it is a hand hamstring tendonopathy, which is what it
sounds like, if you go online and look up the
Aspetar Hamstring Protocol's a s p E t a R.
(10:48):
That's got a very very good evidence based protocol on
how to manage a hamstring tendonopathy. It's the word again
as pat a s P E t a R.
Speaker 2 (10:58):
Okay, yep.
Speaker 3 (11:00):
And because the thing is with tendons is that you
must continue to load them and you must sort of
trying also instill a little bit of pain in the
tendon as well, because that would actually that's what helps
the tendon to remodel and get stronger.
Speaker 6 (11:12):
Okay, Because I'm doing like I do the bridge, and
I do some like the heavy baby pose and with
the yoga, and I I do some sit to stands
and some squats.
Speaker 3 (11:24):
Yeah, I would be thinking about I'd be thinking more
about movements that involve hip hinging something like a deadlift,
or a better exercise would be a single leg RDL,
which is a Romanian deadlift, my fave. It's a very
good exercise because as you hinge forward into the RDL,
it puts the hamstring in the tendon under stretch and
(11:45):
you can control the loading very very well. So with
exercises like that, again, you're you're putting the tendon under tension.
But if you keep you if you keep your pain
levels under control below a four out of ten, then
then remodeling will start to occur.
Speaker 2 (12:00):
And by the way, Ray, when that Romanian deadlift sounds
like it's a real gym specific difficult move, but it's
literally you. It's like you stand holding some sort of
weight and you're just using one leg. You you just
lean put it almost put it down, and just lift
it back up.
Speaker 3 (12:16):
Isn't that right? It's a hippins. You're trying to keep
your standing leg almost dead straight, and you're trying to
rotate the pelvis forward to put the hamstring under stretch.
Speaker 6 (12:24):
Oh okay, okay, okay, good luck, good luck.
Speaker 2 (12:28):
By the way, Ray, when can I just ask was
it an injury where there was a twang something went
or is it just because you were holding a particular
position and just.
Speaker 6 (12:36):
Holding in a particular position for too long and there's
no chair, there's no chair there.
Speaker 3 (12:41):
It's just.
Speaker 2 (12:43):
Okay. Well, there's a couple of suggestions and I hope
that helps you should let us know. Dropping an email,
tim B News Talk said beat up carted in Za.
So it's Ray win with the bursitis and Gregg's Romanian
deadlifts half or whatever that what do you call them?
Speaker 3 (12:59):
Romanian deadlift? So a deadlift is more what we call
a concentric exercise. That's when you lift the weight up
from the ground. So centric has been a muscle shortens underload.
An ardiel or a Romanian deadlift starts at the top
of the movement and it's more of a hinge places
more eccentric.
Speaker 2 (13:14):
I great for safe, It's very very good for something
very good one. It's actually quite good for rectifying knee
problems in a way that I've had to deal with
famous last words, where's tour is? In hospital nineteen and
a half past not only in a half past four
erin Hello.
Speaker 7 (13:32):
Kilder, Greg, Hey, I you don't even know where to
start with a bit of a meat head, and I
ended up hurting my my S one. No, I didn't
say I ruptured my S one L five. It's completely
completely gone now. That was back in twenty nineteen. I've
been pretty regular at the gym, and you know, I
(13:56):
do things like hack squats and lunges, et cetera. But
I've noticed pretty much in the last year. And it
might just because I'm becoming an old fart that my
back's starting to seize up a little bit. I've noticed
the lower back is you know, on that classic when
you get up, you make a noise, but it's getting
louder and it's stuff for each time. So what I
(14:18):
charge one after I'm almost forty one.
Speaker 3 (14:21):
Now that's but you are talking to the wrong population.
Goodness great, Oh, anyway, you're going to get a nose
like it.
Speaker 7 (14:30):
Okay.
Speaker 3 (14:31):
So the thing is, when it comes to backs, the
best thing you can do trying to manage a backward
disc issue like that is to build structure and stability.
Like there's your fundamental core stability exercises, there's your planks,
there's your dead bugs, et cetera. And they are a
very very good level one, very basic level one type exercise,
but they don't offer that much stimulus. So when you're
(14:54):
in the gym, what sort of rep count? You know,
what sort of load are you're moving around?
Speaker 7 (15:01):
So with a hack squad, I'm doing about one hundred
and ten cages and I do three sets of ten,
and I do things like you know, league raises, league curls,
single leg get ups, but I use like a broomstick
on one side. It's kind of that's kind of the
warm up exercise. And I forgot the name of it,
(15:24):
but I think it's Romanian lunges, but have Romanian lungers
where you're on one leg, one legs on a bench.
Speaker 2 (15:31):
European country.
Speaker 7 (15:33):
So somewhere up there.
Speaker 3 (15:35):
What sort of movements are you doing that involved that
are dynamic for the spine. You think about things like
oblique chops or like rounding type exercises like sit up curls,
And I never really prescribe sit ups anyway, but stiffness
can typically be a result of tissue that is used
to being in one particular length, like the strength might
be there, like deadlifts, back squads, they are all And
(15:57):
there was a study that came out just recently and
it showed from a holistic core stability perspective, the back
squad is the best exercize that a person can do
in order to improve that that stability. But again, you've
got to think about the loading and the progression around that.
Speaker 7 (16:12):
Yeah, would there be I've been so nervous around the
deed lists because when I did this injury, I went
to a specialist. You know, got to that stage where
it was do I need surgery or not? But it
managed to heal by itself. But hebvious said don't. I
don't only even see you doing dead lists, and I
think since then I've kind of had that in my head.
(16:32):
Don't even you know, don't even go close.
Speaker 8 (16:34):
To that, Karan.
Speaker 2 (16:35):
Did you say three times with your back squats? You're
doing three times one hundred and ten kilos.
Speaker 7 (16:41):
On a hack squad. Yeah, so it's slightly supported.
Speaker 2 (16:44):
Okay, yeah, the lower lower reps higher weights?
Speaker 9 (16:49):
Is there?
Speaker 2 (16:50):
Is that a good thing?
Speaker 4 (16:51):
Greg?
Speaker 3 (16:51):
That's more of a pure strength. There is more risk
associated with that, but you're not pushing yourself quite as
close to fatigue with the lower rep count higher load.
I pride myself on my ethical advice, and I also
pride myself on not putting other practitioners down. But unfortunately,
what we now know with respect to the comment from
(17:12):
the orthopedic surgeon is that if you follow the principles
of technique and progressive overload, a deadlift is probably the
best exercise with back squats to help build strength and capacity,
particularly if you're young as you are. You know, don't
but again, the key thing here is technique and a
(17:33):
lot of people when they do it like a back
squad or a deadlift. If you think of the palvis
as an independent part of the body relative to say
the ribs, when they're down and they're about to lift
the weight up, there is a real tendency to leave
the pelvis behind. So think about lifting up from a
deadlift and your shoulders lift up, but your lower back
arches with that movement because you haven't lifted the pelvis
with the spine. That's when you can start to see injuries.
(17:57):
But if you can literally get like a broom pole,
put it on your back and just practice hip hinging,
hinging is an incredible, powerful and effective tool when it
comes to rehabbing back injury.
Speaker 2 (18:08):
What hipinging means you mean bending over, doing a squat
sort of.
Speaker 3 (18:11):
No, it's the ability the technical chambers hip association. It's
the ability to move your pelvis independently of your thigh.
So a hipping is basically like your upper body being
your ribcage, your spine on your pelvis moving independently together
relative to the legs. So if you can start to
do that even a lot, even just with a bar
with a fifteen kg or twenty kg bar and just
really build carefully. There's no reason why your back's going
(18:34):
to blow out again. But again, follow the rules of
progressive overload and you'll be sweet.
Speaker 7 (18:39):
Oh perfect, Thanks Thanks.
Speaker 2 (18:40):
Greg, Yeah, cheers, Aaron, good luck, cool mate. Young man
forty one, Yeah, say, lets off a bit of a
noise when he stands up or something company, But it wasn't.
I was thinking, no, when you're older, that's something else. Anyway,
it's twenty five. We've got a bunch of cars lined up.
We'll be back in just the tickets twenty five minutes
past four. Yes, we're with Greg Pain talking about preventing
injury and managing injury as well, because you know, we
(19:03):
all get injured at some stage, and some times it
can be the tip of the iceberg and suddenly you
find you got another problem because you're favoring this rather
than that, And so yeah, how can you best look
after yourself to get through an injury or prevent it
in the first place. I dighty ten eighty Greek pain
from BioSport and some Sandra Sandra Sandra Sandra, heyra, I
(19:25):
am talking.
Speaker 5 (19:26):
About getting up and about after operations. I had a
liver treat five years ago, and they got me up
about five hours, four hours after I had it done
good walking around the.
Speaker 8 (19:43):
Yes, I see you.
Speaker 2 (19:45):
Wow, imagine it was I see you yeah.
Speaker 5 (19:48):
And I was at a hospital four days later into
the liver transplant house.
Speaker 3 (19:55):
Wow. That's that's impressive. And you know, it's easy to
say these things, but people don't realize that the psychology
of actually believing that you can do it and that
you're not doing any damage. And it's modern science and
these these specialists are just remarkable people.
Speaker 2 (20:10):
Someone holding your hand while you've moved around those few
hours later, Oh yeah, too regulous.
Speaker 5 (20:20):
But my question is, I'm sixteen. Here was the courier
driver for fifteen odd years, lifting lots of weights, and
what you do I've got I don't know, poor bones
like this because of my menopause and all of them.
What is good exercise for me?
Speaker 3 (20:41):
Well, you're talking to the right person.
Speaker 2 (20:43):
You've come to the right place.
Speaker 3 (20:44):
To the right place. So the current guidelines around bone
health and bone mineral density are around trying to get
in at least one hundred and fifty minutes per week
of moderate intensity walking. So that's sort of up tempo
walking where you can hold a conversation, but you are
there's a degree of breathlessness because the thing with bone
(21:06):
health is about impact. If you hit the ground, that
you can do things like heel raises where you lift
up onto your toes and drop your heels really hard jumping.
That sort of thing is really really good for building
bone mineral density. But the secret yeah, well, no, no, no, no,
that's a good question. Yes, there has been some studies
that have come out recently and are in the last
(21:28):
sort of ten years or so around very very heavy
resistance training as in like deadlifts, back squats, that sort
of thing can be done safely and that can increase
bone mineral density. So I'm actually opening up a physiopractice
based on bone health in about six weeks. So you know,
the opportunities to make a big difference in this space
(21:50):
are absolutely enormous because there shouldn't a lot of people
have fear around these sorts of movements, but when done
correctly and talk correctly, the difference that can make to
bone health and so much more is enormous. So exercise, Sorry,
you go.
Speaker 5 (22:06):
We have a dog and we walk come around the
golf course, which is sort of you know undulating. I
suppose you know, up and down and what have you.
But it's just I guess it's not a brisk walk.
It's just a blind so you can't walk. Yeah, but
I just want to start looking after myself.
Speaker 3 (22:28):
Yeah, so walking is helpful. Walking will slow down bone
mineral loss. But if you're trying to stop it in
its tracks, the impacts need to be quite heavy and
progressive and carefully done. But as I say, walking is
very very effective, but you need to do a little
more heavier as far as your impacts are concerned. And again,
(22:48):
if you have the time and inclination, that's when you
want to look at being very careful about getting into
some resistance training because that's the aside from the medications,
it's the front running treatment tool that.
Speaker 5 (23:00):
The medication is something. But the first gym.
Speaker 3 (23:07):
Absolutely well, yes, I mean so I mean I'm treating
I've got woman I'm treating well into their seventies her
lifting heavy weights. You wouldn't go into a gym into
an over fifties class and trying to lift heavy because
there's a safety component. But you go online and look
up the lift more studies. That's where all all the
evidence lies as far as this heavy resistance training is concerned.
Speaker 10 (23:28):
Ok.
Speaker 2 (23:28):
Hey, thanks for you call Sandra as Sandra, Sorry Sandra,
Well this Sandra and Sandra you know either either neither
neither potato potatom.
Speaker 3 (23:37):
Where are we up to?
Speaker 2 (23:38):
Let's go to Paul did I?
Speaker 7 (23:40):
Okay?
Speaker 10 (23:41):
So my guess I just called to have a bit
of a sky. October last year, I went to India
had bilateral total knee replacements and I was walking four
hours up to surgery.
Speaker 2 (23:52):
Well did you have to go to India for it?
Speaker 4 (23:55):
Was it a.
Speaker 2 (23:57):
Or what was it?
Speaker 10 (23:59):
Yeah? I had to go to India. It was financial
seventy thousand dollars. I was quoted new doing for two
new needs because acc had said that they would pay
for one and then declined at the end. And instead
of seventy thousand dollars all up, including what's recognized as
(24:21):
probably the best robotic surgeon in the world, together with
accommodation and air fares for two was twenty six thousand dollars.
Speaker 3 (24:28):
Well, gosh, yeah, one of my clients, she's had a
bilateral need replacement done in December of last year. Beginning
of December last year, and she's just come back from
skiing trip.
Speaker 2 (24:39):
What is what is bilateral? What is bilateral? Need replacement?
Speaker 7 (24:42):
Both?
Speaker 2 (24:43):
You just mean both?
Speaker 9 (24:43):
Okay? Done?
Speaker 10 (24:44):
Hey, how did you both at the same time?
Speaker 2 (24:47):
I mean, going to another country is always you know,
it's a big obviously the cost thing. How did you
source it?
Speaker 10 (24:53):
I am? I went on to chech Gpt well, and
I said, tell me who best tell me who the
best robotic orthobedic surgeon is in the world. And it
gave me a and compared to the guy I got
does two thousand a year and he's been doing he's
into his twenty fourth thousandth procedure.
Speaker 3 (25:14):
Goodness.
Speaker 10 (25:15):
And then I asked chat Gpt to tell me the
best hospitals in New Delhi because I already knew that
that was going to be the cheapest place. So what hospitals?
Then I asked him to bear a questionnaire for the
surgeon and for the hospital, and it prepared a two
page questionnaire for the hospital and for the surgeon. And
(25:36):
then I had a telephone conference with the surgeon and
he says, oh, senior X rays blah blah blah, we'll
have a look at you when you get here. So
I went on the sixth they examined me on the
seventh did test that would have taken six months in
New Zealand, and then that night he said, yep, you
look fine. So they did the surgery on the apes.
Speaker 4 (25:58):
How long did the hoo?
Speaker 10 (25:59):
Was that October?
Speaker 3 (26:01):
Sorry?
Speaker 10 (26:01):
When was it October?
Speaker 2 (26:04):
And how are you doing?
Speaker 10 (26:06):
Fantastic?
Speaker 2 (26:07):
Well, that's a great story and it is a big
play too, to go to another country, but of course
people do it, isn't it funny? I would be very
nervous about doing that. But good on your Paul, and
I'm glad i' sweeked that. Well, look we'll take a
quick break. We'll come back to some more calls. We're
talking about coping with injury and preventing injury. In fact,
we might well, we have got lots of calls to
get to, so I'm not sure if I'm going to
(26:28):
get all my questions ticked off. But anyway, but back
in the moment, it is twenty four minutes to five
new Stalks. He'd be the New Stalks. He'd be with
Tim Beveris. Sorry, just caught mid chuckle with Greg paying
my guests from Biasport talking about coping with injuries. Terry, Hello, oh,
good aff.
Speaker 4 (26:44):
And then you both Yeah, And I've got a little
problem that I've had just recently. I had a dropout
on my large motorcycle on the left hand side, and
I had no sensation of skidding or losing balance. I've
got good knees. I walk quickly off off the bike
and never have before. I've been out on a number
(27:07):
of times. But it was just stationary and just preparing
to take off. Next month, I see the ashvelt coming
up on the left hand side and went over and
damaged himself. A better course.
Speaker 7 (27:19):
But I'm all right now, but I can't.
Speaker 4 (27:21):
What I'm worried about and concerned is why didn't I
detect any slippage or sensation of falling to the left
and what happened the cause of that?
Speaker 3 (27:35):
Straight Away, I'm going to say to you that's definitely
a question for your doctor. That's the sort of thing
that I mean, it's not within my knowledge. I mean,
I can't give advice on that sort of issue. But
if you don't have any sort of sensation of the
fact that the bike was starting to go to the
left or any sort of Yeah.
Speaker 2 (27:53):
So you lost your balance and had no sensation that
you were.
Speaker 10 (27:56):
Is that right, correct?
Speaker 4 (27:57):
Correctim? Yeah, Yeah, all I saw was the ashvelt coming
up quickly on the left hand side.
Speaker 3 (28:04):
There can be a your issues, but I would certainly
my first port of core would be getting a GP
involved with that. Yes, you don't mark around with you.
Speaker 2 (28:12):
Have you mentioned this to a doctor before?
Speaker 4 (28:15):
Yes? Yes, And they not mentioned anything in particular about it.
They don't really know why. So I'm just trying to
get some background issues on.
Speaker 2 (28:27):
Push back on that, Terry, and get a second opinion
on that, and say, because you don't want to have
that to happen if you don't know it's going to happen.
Speaker 11 (28:34):
That's a way.
Speaker 4 (28:36):
I don't want to get back on the bike again
until until I'm sure about it. But I feel all right,
all right.
Speaker 2 (28:42):
Thank you, And we wouldn't begin to speculate and not
we don't want to be worrisome either, but you just
need to push back and get a pick to the
bottom of that one.
Speaker 11 (28:52):
Chris, Hello, oh Tom, who are you?
Speaker 3 (28:56):
Chris?
Speaker 7 (28:57):
Good? Good?
Speaker 1 (28:58):
Hell?
Speaker 11 (28:58):
I agree, Yes, I've just got a question about foot
in behalf of my daughter who had a whod This
thirty year old young lady who he ate a disc
in her back about a year ago, came out of
the operation well headed, good year, and now he is
getting a lot of pain in the hips and lower back.
Speaker 9 (29:18):
Who should see she see?
Speaker 3 (29:21):
I would be going to see a good local physiotherapist
for that, because you want to try and get to
the root of of the y.
Speaker 8 (29:29):
I mean, she's actually.
Speaker 11 (29:30):
Been to a lot of physios and they just sort
of throw their hands in the ear.
Speaker 3 (29:35):
Okay. The other option are you if you're Auckland based,
I've got I could make some recommendations as far as
muscular skeletal doctors are concerned. There's a very very very
talented doctor Lucy Mayholtzausen who's got a practice in l Nav,
which is oh okay. Look, all I would say is
if you want to Mummy from my website, I can
(29:58):
make some investigations as to who she want to see
as far as whether it's a sports dock or whether
it's a a musculose a little specialist, because you know,
if a physio throws their hands in the air, that's
that's not a valid I mean, how many physios is
she saying.
Speaker 11 (30:16):
Two or three? You're seeing them comely and every time
she goes it's just try this, try that, try the other.
You know, should she be going back to see the surgeon.
Speaker 3 (30:28):
That was the next thing I was going to say, Yes,
get it, get back in touch with the orthopedic surgeon
and maybe see if you can get some further scans done.
That that would be the first portable.
Speaker 2 (30:38):
That would be the one. And Chris, if you do
want to get in touch with Greg because he's offered,
just go to BioSport dut cover and there's a contact
from there and just mention you spoke on z B
and he'll be onto it. Good luck, Thank you very much,
thank you, Bruce. Hello, Hello, Gregibrus.
Speaker 9 (31:01):
I've just recovering well, hope. Well, I'm way to recovery
now from a tip at the tendon injury in November. Thankfully,
I'm well out of the boots and throwing the crutches away.
But I've had a good physio who's been very good,
and I've been needed to exercises and one of the
(31:25):
exercises is standing on tiptoes don straightforward. I can do it,
do it with both feet, no trouble, but my the
tendon affected foot leg I just on its own. I
cannot stand on tiptoe.
Speaker 8 (31:43):
Okay, I get it.
Speaker 9 (31:45):
That takes time.
Speaker 3 (31:47):
So there's a way you can start to do this progressively.
So what you can do is you can go up
on both toes and try and try and sort of
think instead of going fifty to fifty both feet to
one target leg, think about graduating it from a from
a percentage perspectives, sort of eighty twenty. The other thing
(32:08):
you can try and do is go up on both feet.
Maybe put like a ball between your heels to keep
your feet nice and straight. Go up on both feet
and even and keep both feet on the ground, but
shift more weight to your target side, and then just
slowly lower the heel down. I wouldn't go below horizontal
at the stage, but that can start to build a
(32:29):
bit more of a neuromuscular adaptation into the tissue as well.
So don't think of it as being both feet to
single feet. Think about how you can graduate that loading
from both sides to the target side. I mean, because
you've you've had the surgery, you've been in a moon boot,
there'll be a lot of atrophy or wastage of those
muscles around the ankle in your knee. So but as
(32:50):
you correctly said, it will come back. You've just got
to go through that process and be really proactive with
it as well, and do do what the physios or
the specialist tells you to do, because you don't want
Archilles to continue to grumble for you because they're not fun.
Speaker 9 (33:04):
No, no, I know it's complicated by a blood plot
as well.
Speaker 3 (33:09):
Yeah, so just just try that and see how you
get on. Think about eighty twenty instead of one hundred percent.
Speaker 9 (33:14):
Yeah, yeah, okay, thanks for your help, no problem, thanks Matte.
Speaker 2 (33:21):
By the way, I just read this text's come up
the top boys A great show. Tim appointment appointment listening
to for me, A says this person. And I think
that's down to you, Greg, So yeah.
Speaker 3 (33:29):
It's an US, it's us.
Speaker 5 (33:34):
Right.
Speaker 2 (33:34):
Let's go to we've got some spear lines. Well, we
are getting quite close to I've got some texts to
get through, but if we might be a squeeze another
call after ken Ken, Hello.
Speaker 8 (33:43):
Hello, how you do?
Speaker 10 (33:44):
That's good?
Speaker 8 (33:47):
Lovely. I always appreciate listening to you guys. On Sundays,
I take time out to go down and sit on
an exercycle and anyway, I just want to quickly tell
you my storru because you're only in time. Twenty seven
I got that writs. I was running training for the
Road America and the needs all grew up and I
went and they took a people a good cartridge out
and welling you moved to Crosstreots, delightful room sold just
(34:10):
called Peter Moller and he taught me use it or
lose it. And I said, how do you do that?
And he said, well if someone like you swimming or biking.
As a result of that, thirty seven, as a matter
of interest, the heart surgery five bipost heart sugar fifty two.
I had been trip for fibrillation and died for twenty
six months playing touch sevens and awkward, but going back
(34:33):
to authis went and then the heart surgery went through
rear buell tat and posts, and they just kept on
saying use it or lose it. And at that stage
about three years later, I've been in remission for three
five forty years and I started swimming and in cross shoots.
They started they called me the Orange Roughy and I
used to do five days a week until a year
(34:54):
ago when I got knocked off on e bake my
ankle won't heal, so I can't get in the pool anymore.
And anyway, I got this hypper blasement thing down at
the moment, and they weren't operating Nelson, because they have
an ic UK and I've still got medical assurance, haven't
got ic UK.
Speaker 7 (35:12):
Here.
Speaker 8 (35:12):
At three o'clock in the morning, something happened because of
my heart disease, and they but the siegeon here sit
me down to his making Christie. He can the reasons
only everyone to trying before and he got a cardiologist
to do a review beforehand. And my cardiologists and Nelson
said to me, you're fine, You'll be as good as gold.
(35:33):
You fit your communication. Anyway, this guy says, basically, I
wouldn't touch on the base poll. He didn't say he
didn't walking best, that's what he alluded to. And so
I've now I've got two us. It's a walker and
a walking staff.
Speaker 3 (35:47):
And keep on walking, absolutely, keep on walking. Just just
keep that activity going there. That that's hugely important.
Speaker 2 (35:53):
Actually, I mean such a place there isn't that it
will lose it.
Speaker 3 (35:57):
But it's true.
Speaker 2 (35:59):
Now somebody asked me, I'm trying to find the text
that's disappeared, but it was something can you ask Greg
instead of the I think was to do with a
substitute for deadlifts, the T bar rowing rowing machines and
T bar rowing. I don't know what that is anyway.
Speaker 4 (36:14):
What's a T bar?
Speaker 2 (36:14):
Oh, that's a weights exercise, isn't it a seat?
Speaker 3 (36:17):
Yeah? Well, with a cable machine you can use what's
called a T bar that can give you a you know,
it's more shoulder specific. But the thing is, is that
something like a dead lift. And again I'm not trying
to be a mister, it's got to be compound lifts
for everything perspective. One of the key reasons why compound
lifts are so effective is because there's such a strong
balanced component, there's grip strengths component, all these sorts of things,
(36:39):
which gives you a lot more stimulus than just say
using a cable machine, which I use a lot to
be honest with you. But again it's that if you
can spread the load between different compound movements, between your
single joint movements and hinge rotate flex extent, then you're
on the right path. It doesn't need to be too complicated,
just build progressively.
Speaker 2 (36:59):
I found it. It says here what does Greg feel
about t bar rows as a watered down alternative to deadlifts?
Speaker 3 (37:04):
And that's exactly what it is. Okay, yeah, okay, not
about not a bad exercise. You get stimulus, but a
dead lift is going to be a better and you
shouldn't be afraid.
Speaker 2 (37:12):
Of a dead drift, Okay, just to get it mad
matter Agetting the weight right.
Speaker 3 (37:16):
Yeah, Bet in your technique.
Speaker 2 (37:18):
Get your weight right enough you go is one of
the big things that I have a suspicion that maybe
maybe it's the world over, but especially with Kiwi's you
get into the gym and you think you've got to
go hard, you know, from day one, where in fact,
actually if you just go through the motions.
Speaker 3 (37:32):
I mean, a squat wrack looks intimidating, but you can
start lifting a broom pole do that.
Speaker 2 (37:39):
Yeah, okay. I will be back in just a tick
with Greg Pain from BioSport. If you go and check
out his website. He also does have something. There's something
a program you've got about bone density. Greg on BioSport
dot carted in z and what was that again?
Speaker 3 (37:52):
Because it's under OSU's house, But that's my old Brent,
that one's but it is on my website. There's a
new bone House Studio website going live in the next
sort of three to four weeks, which is the stuff
in new practice.
Speaker 2 (38:01):
I'm sure you're going to be kept busy. Hey, we'll
be back in a ticke. It's now nine minutes to five.
News Talk said, be with Greg Pain and we're talking exercise.
Just a few texts. Gosh, we've got a truckload of them,
so what look what it'll be the luck of the
draw here people. But of course Greg is a regular
on the show, and we might we might have another
look at this whole issue of injuries again with them.
Not might, of course we will. Second rule of exercise.
(38:25):
Somebody said on the pain thing, make pain your friend?
Is it? If at pain or injury pain?
Speaker 3 (38:30):
Well, that's where that rating out of ten is more accurate.
Like if you look at a one to ten scale
and there are certain injuries let's just say you've got
a bone stress injury, like a you've got a stress fracture. Yeah,
pain is something that you do want to avoid and
keep those pain levels down very very low. But if
you've got an achilles issue, then you can have the
pain levels very slightly higher. And there is actually if
(38:51):
you go online and look up one to ten pain scale,
there is a very distinct breakdown of what that looks like.
Speaker 2 (38:58):
Okay, guys, I'm fifty five, a trained quite a bit,
and lately I've been trying to do muscle ups on
the pull up bar. I ended up getting golfer's elbow
and it's hard to get rid of completely. I don't
want to stop training to just put up with it.
It's fine in jiu jitsu sparring, though, which is strange,
says Steve. So Steve's awesome.
Speaker 3 (39:13):
Steve is definitely oh for awesome, and muscle ups are very,
very difficult. So pretty much exactly I was just saying
to you off here, Tim, one of the good things
that you can do when it comes to either golfer's
elbow or tennis elbow is get a kettlebell and have
it upside down. Rest four six kg kettlebell, have it
resting upside down, so you're holding the handle and keeping
your forearm flat on the surface, and then just roll
(39:34):
the kettlebell in and.
Speaker 2 (39:35):
Out slowly like you're holding a ski pole.
Speaker 3 (39:37):
And then yeah, like you're holding a ski pole. It's
vertical and then just rolling it in and then rolling
it out. Because tennis elbow golfer's elbow, they are of
tenderness origin versus muscular, so that's a good way to
put some eccentric gloating through those tendons.
Speaker 2 (39:51):
Okay, my son has I'm not sure if we're going
to have a time for this one with it. Oh well,
let's see if we got just under a minute. My
son has persistent pay originally a shoulder injury. Now in
the back. I'll heard you reference the story of a
woman who had this. What advice do you have for
turning the side on off unlearning it?
Speaker 3 (40:07):
It's that understanding of what pain is. I mean, if
there is pain, are there other things that he can
do to distract away from that pain? Are there other
exercises that he can do again? If the pain continues,
then I would certainly seek physio or specialist advice.
Speaker 2 (40:23):
Becerus, Sorry, we tried to squeeze that one, and we're
going to have to do this topic again. I think
becaus the injuries is a big part of keeping managing injuries,
very big part of keeping healthy. Greg mate, as always,
stellar work. Thanks so much for your time, Mate, Happy Sunday.
Thanks so much and BioSport, Dot Cutter and Zaid if
you want to check out Greg's work and we will
be back with him again. But smart money is next.
(40:46):
This is News Talk Said B the Weekend Collective at
three to three to five.
Speaker 1 (40:51):
For more from the Weekend Collective, listen live to News
Talk Said B weekends from three pm or follow the
podcast on iHeartRadio
You're listening to the Weekend Collective podcast from News Talks.
Speaker 2 (00:10):
The second and welcome back to the Weekend Collective. This
(00:39):
is the Health Hub, and we are going to be
talking about all well, not all things to do with health.
We actually talk about I saying over the course of
the Health Hub we talk about all things, but in
a particular hour, we like to focus a bit more
specifically on certain issues. And look, we want to talk
about I want to talk about injury. Who wants to
talk about injury? Nobody wants to get injured. And you know,
(01:01):
you might have a good workout routine, you've you've really
got into and all of us sudden, you know, there's
an injury that comes in, or there's this niggling thought
of how do you avoid an injury? So you don't
want to hesitate while you're exercising. You don't want to
make things worse, but you also don't want to risk
an injury. I'm undertaking a new exercise regime and I
was actually, it's not a regime. I'm cycling and mc
(01:22):
guest yesterday I was chatting about how much I'm loving
it and he says, yeah, it's allreat until he come
off and then held up his hands showing the scars
from two broken wrists from when he came off, and
I thought, oh, that's no good. So how are the okay?
Obviously the activity you're undertaking, if you're doing the canyon
ride on your mountain bike for Red Bull, then you've
probably got a fairly good expectation that you might be
(01:43):
you're going to eat, maybe you're gonna get injured. But
also are there things you can do to lessen your
chance of injury? Simply because you're just so awesome? On
that basis, you'd think when you look at some of
these professional athletes, how do any of them ever get injured?
They blow a hammy? It's like, how did that happen?
You look awesome? So is there a way about going
(02:04):
on to avoid to avoid injuries? And what do you do?
Are you conscious about injury or is it something that
rears its head when it rears its head? But also
alongside that is, when you are injured, how do you
make sure that you know you're always favoring that knee
all the time, so before you know, your left glut's
gone all wonky, and because you've been focusing too much
(02:24):
on another muscle group or favoring this. We're going to
talk about injuries. If you've got any questions as well,
and you want to tell us how you avoid them
or cope with them, or have coped with them, give
us a call on eight hundred and eighty ten eighty
text nine two ninety two and to discuss it. Friend
of the Show is such a cliche and radio but
I think I'm going to call him my friend of
the show. He's a biomechanist BioSport. He's worked with some
(02:47):
of some fairly famous and successful athletes. And his name
is Greg Paine, and today it's sort of I shouldn't
make a joke about the name, and I never have
until now, Greg.
Speaker 3 (02:58):
Pain Bon Nature.
Speaker 2 (02:59):
Well, yeah, actually, because you're I mean BioSport by mechanism,
it's all about moving well and everything. In fact, I
think you're the right person to talk to because you're
ahead of you get you of the guys we want
to see to get ahead of the curve, because you
see the physio once you are injured.
Speaker 3 (03:19):
Yeah, but I've got my toes dipped in sort of
two pools. I'm either the guy that you come and
see to try and get efficiency in your movement and
advice at the gym, et cetera, et cetera. Or once
you do have an overuse injury, Yeah, how do we
get back on top of that through improving movement patterns
and specific strength.
Speaker 2 (03:37):
Because I noticed that because I've got a knee niggle,
now I've reduced it to negle. And I did notice
that little things where I would have trouble, like going
up the stairs or going down the stairs, I just
suddenly got a favor to be careful. I thought about
it one day and I thought, how much of this
is now just the problem in my mind that I get.
(03:58):
I look at the stairs and I go, oh, now,
and then all of a sudden, I engage a bit
of favoritism on one side to the other. And it's
a self fulfilling prophecy.
Speaker 3 (04:09):
No, I mean, it's all on my head. When you
are injured, it is as much of a psychological process
as it is a physical process. One of the key
things that people do, one of the most common things
that people do is they either look for pain, or
they don't place enough value on the pain that they
are going through, or they you know, they overthink the situation.
(04:33):
If you can keep your pain levels. And this is
very nuanced. But if you can keep your pain levels
within a certain band, but continue to move and think
more about not distraction but redirection of where you're placing
your movement specific focus, you will get back on top
of the situation.
Speaker 2 (04:50):
Of course, unless you need something a bit more interventional.
I guess, like you know, an enthusiastic knee surgeon with
the good hand on the arthroscope.
Speaker 3 (04:58):
Yeah. But I mean, even if you do have to
go down that path of surgery, there is still a
lot that you should do before getting into surgery in
order to maintain, in order to reduce how long your
recovery period is. Like too many people say, we'll find
out they need knee surgery, but for whatever reason, so
they stopped doing everything that's going to make your recovery
(05:19):
so much longer and so much harder.
Speaker 4 (05:22):
Is that why?
Speaker 2 (05:22):
Also after certain surgeries, I remember they'd seen it, there
was a shift. I don't know whether it was mud,
maybe it was decades ago where people would have surgery
and then they're like, I couldn't believe it. The surgeon
told me to get up and start moving. That afternoon,
I was barely coming out of the anesthetics. He's like,
right up, you get yeah, get moving. I mean the
hip operations of the classic anfinitely.
Speaker 3 (05:44):
I remember when my dad had his hips done, which
was the late nineteen nineties, he was up and walking
within two days. Well that sorry, within twenty four hours.
Speaker 2 (05:51):
I actually still remember the I had a hernia and
after the operation, the guy who did the hernia, he
was a bit of a character. He said, look, he said,
the only thing that will limit your movement is your discomfort.
He said, you could go out and play a round
of golf this afternoon.
Speaker 5 (06:05):
He said.
Speaker 2 (06:06):
My record is a guy who played golf the next day,
and I'll tell you what the next day there was
no way. Well, I don't play golf anymore anyway.
Speaker 3 (06:13):
I mean, what we're learning over time is that the
more sedentary that you are, or the less active you are,
the exponentially worse off you get. So even if you've
had surgery and the surgeon knows what the guidelines are
as far as post surgical interventions are concerned, get moving
straight away, because you don't want your muscles to atrophy.
Speaker 2 (06:30):
Al Well, it is counterintuitive too, isn't it It is?
Speaker 3 (06:33):
But I mean you know again, it's that it's that
discussion around pain. What is pain? Well, you know, pain
is a is a chemical thing, it's a it's a
neurological thing. But if you're being told by a specialist
you can't do any more damage to this tissue, start
to push through it, then then you must do that
because otherwise you will slow that the rehab process down significantly.
Speaker 2 (06:57):
So in fact, there are times, isn't it funny because
the pain response is something we've evolved to have to
you know, trigger to you, Haylock, something's wrong, And yet
it's not always to be trusted in terms of the
best thing to do, because if you listen to the pain,
you'd stop doing certain things.
Speaker 3 (07:15):
An old client to Mind, she had a really bad
bite crash and she needed disc surgery because that was
such a significant crash. Post surgically, she had an MRI
just to confirm that everything was tickety, everything was absolutely fine.
Yet she still had a lot of pain in her
lower back. She went to see this a very good
muscular skull the doctor in Auckland, and she told this
(07:35):
client of Mind, she said, look, if you've had pain
for a chronic amount of time over three months, even
in the absence of a mechanical fault, your body or
your brain can still present with pain. So that's why
you've got to keep moving, and you've got to start
to trust the fact that your body is moving in
the right direction.
Speaker 5 (07:52):
Right.
Speaker 2 (07:52):
We'd love your cause on this. We're talking about injury
and how to also how to get through it when
you are injured, and how to keep moving because sometimes
you do sometimes have to change your face it exercise, Greg,
which can I got to I'll be honest with you,
I'm as as one knows, because I mentioned it countless times,
because I've become almost I'm not quite a mammal. I'm close.
(08:15):
That's middle aged man and licra. By the way, if
you don't know what that is, heaven forbidding. No one
knows that expression these days. But I would be gutted
if I had to suddenly go back to doing some
other form of exercise, because it's the exercise I really
enjoy out. You know, I get around the suburbs and
locations a beautiful part of Auckland AND's And if I
suddenly had to go to the gym, somebody said, oh,
(08:36):
you're going to go back to the gym for six weeks.
Speaker 3 (08:38):
I'll be like, but if you do that, or you
find something else that you can do, whether it's say
swimming or walking or whatever, that will speed up the
time by which you can get back into your cycling.
Speaker 2 (08:51):
Yes, okay, so you're saying, it's just realize it's the
bitter pill to swallow to get better.
Speaker 3 (08:56):
Take take responsibility for the situation and turn it into
an opportunity to get stronger and better faster.
Speaker 2 (09:01):
Okay, Well, love your calls on this or eight one
hundred and eighty ten eighty. If you want any questions
around deally with an injury or in fact present preventing it,
give us a call eight hundred eighty ten eighty. And
my guest is Greg Painey's a biomechanist at BioSport. That's
BioSport Kurz. If you want to check out his work,
and let's go to some calls, shall we, Raywan Hello.
Speaker 6 (09:21):
Oh, hi Tim, and Greg? Hi Hi. I've jured the sitbone.
I guess it's where the where the glutes join the hanmdstring.
Where it is I did by bending over for too
long cleaning out the back of my fridge. I'm fifty
five and I've and it's I did it last April
and I'm still it's still painful. It hurts most when
(09:44):
I sit for too long, obviously, and I sort of
was getting a little bit better. I've had physio, I've
had acupuncture, and I've had shockwave therapy on it, and
I do do exercises, but I'm not sure the exercises.
They don't hurt, so I'm presuming them we're not making
it worse. But I've just gone back to take ibuprofen,
(10:05):
which I don't really like taking, because I just had
a not to sound on it. The second sound and
it shows that it's still really inflamed.
Speaker 3 (10:13):
Is it? Is it what they call a hamstring tendinopathy?
Speaker 6 (10:17):
Uh? No, I think it's both situs and tendoned.
Speaker 3 (10:21):
Yeah, so tendis and tendinopathy are the same thing.
Speaker 6 (10:24):
Okay.
Speaker 3 (10:25):
The thing is with with those sorts of injuries, you
you must keep loading the tissue because tendons must be
must maintain a degree of load, otherwise they get progressively worse.
The key is to find exercises and if you if
it is a hand hamstring tendonopathy, which is what it
sounds like, if you go online and look up the
Aspetar Hamstring Protocol's a s p E t a R.
(10:48):
That's got a very very good evidence based protocol on
how to manage a hamstring tendonopathy. It's the word again
as pat a s P E t a R.
Speaker 2 (10:58):
Okay, yep.
Speaker 3 (11:00):
And because the thing is with tendons is that you
must continue to load them and you must sort of
trying also instill a little bit of pain in the
tendon as well, because that would actually that's what helps
the tendon to remodel and get stronger.
Speaker 6 (11:12):
Okay, Because I'm doing like I do the bridge, and
I do some like the heavy baby pose and with
the yoga, and I I do some sit to stands
and some squats.
Speaker 3 (11:24):
Yeah, I would be thinking about I'd be thinking more
about movements that involve hip hinging something like a deadlift,
or a better exercise would be a single leg RDL,
which is a Romanian deadlift, my fave. It's a very
good exercise because as you hinge forward into the RDL,
it puts the hamstring in the tendon under stretch and
(11:45):
you can control the loading very very well. So with
exercises like that, again, you're you're putting the tendon under tension.
But if you keep you if you keep your pain
levels under control below a four out of ten, then
then remodeling will start to occur.
Speaker 2 (12:00):
And by the way, Ray, when that Romanian deadlift sounds
like it's a real gym specific difficult move, but it's
literally you. It's like you stand holding some sort of
weight and you're just using one leg. You you just
lean put it almost put it down, and just lift
it back up.
Speaker 3 (12:16):
Isn't that right? It's a hippins. You're trying to keep
your standing leg almost dead straight, and you're trying to
rotate the pelvis forward to put the hamstring under stretch.
Speaker 6 (12:24):
Oh okay, okay, okay, good luck, good luck.
Speaker 2 (12:28):
By the way, Ray, when can I just ask was
it an injury where there was a twang something went
or is it just because you were holding a particular
position and just.
Speaker 6 (12:36):
Holding in a particular position for too long and there's
no chair, there's no chair there.
Speaker 3 (12:41):
It's just.
Speaker 2 (12:43):
Okay. Well, there's a couple of suggestions and I hope
that helps you should let us know. Dropping an email,
tim B News Talk said beat up carted in Za.
So it's Ray win with the bursitis and Gregg's Romanian
deadlifts half or whatever that what do you call them?
Speaker 3 (12:59):
Romanian deadlift? So a deadlift is more what we call
a concentric exercise. That's when you lift the weight up
from the ground. So centric has been a muscle shortens underload.
An ardiel or a Romanian deadlift starts at the top
of the movement and it's more of a hinge places
more eccentric.
Speaker 2 (13:14):
I great for safe, It's very very good for something
very good one. It's actually quite good for rectifying knee
problems in a way that I've had to deal with
famous last words, where's tour is? In hospital nineteen and
a half past not only in a half past four
erin Hello.
Speaker 7 (13:32):
Kilder, Greg, Hey, I you don't even know where to
start with a bit of a meat head, and I
ended up hurting my my S one. No, I didn't
say I ruptured my S one L five. It's completely
completely gone now. That was back in twenty nineteen. I've
been pretty regular at the gym, and you know, I
(13:56):
do things like hack squats and lunges, et cetera. But
I've noticed pretty much in the last year. And it
might just because I'm becoming an old fart that my
back's starting to seize up a little bit. I've noticed
the lower back is you know, on that classic when
you get up, you make a noise, but it's getting
louder and it's stuff for each time. So what I
(14:18):
charge one after I'm almost forty one.
Speaker 3 (14:21):
Now that's but you are talking to the wrong population.
Goodness great, Oh, anyway, you're going to get a nose
like it.
Speaker 7 (14:30):
Okay.
Speaker 3 (14:31):
So the thing is, when it comes to backs, the
best thing you can do trying to manage a backward
disc issue like that is to build structure and stability.
Like there's your fundamental core stability exercises, there's your planks,
there's your dead bugs, et cetera. And they are a
very very good level one, very basic level one type exercise,
but they don't offer that much stimulus. So when you're
(14:54):
in the gym, what sort of rep count? You know,
what sort of load are you're moving around?
Speaker 7 (15:01):
So with a hack squad, I'm doing about one hundred
and ten cages and I do three sets of ten,
and I do things like you know, league raises, league curls,
single leg get ups, but I use like a broomstick
on one side. It's kind of that's kind of the
warm up exercise. And I forgot the name of it,
(15:24):
but I think it's Romanian lunges, but have Romanian lungers
where you're on one leg, one legs on a bench.
Speaker 2 (15:31):
European country.
Speaker 7 (15:33):
So somewhere up there.
Speaker 3 (15:35):
What sort of movements are you doing that involved that
are dynamic for the spine. You think about things like
oblique chops or like rounding type exercises like sit up curls,
And I never really prescribe sit ups anyway, but stiffness
can typically be a result of tissue that is used
to being in one particular length, like the strength might
be there, like deadlifts, back squads, they are all And
(15:57):
there was a study that came out just recently and
it showed from a holistic core stability perspective, the back
squad is the best exercize that a person can do
in order to improve that that stability. But again, you've
got to think about the loading and the progression around that.
Speaker 7 (16:12):
Yeah, would there be I've been so nervous around the
deed lists because when I did this injury, I went
to a specialist. You know, got to that stage where
it was do I need surgery or not? But it
managed to heal by itself. But hebvious said don't. I
don't only even see you doing dead lists, and I
think since then I've kind of had that in my head.
(16:32):
Don't even you know, don't even go close.
Speaker 8 (16:34):
To that, Karan.
Speaker 2 (16:35):
Did you say three times with your back squats? You're
doing three times one hundred and ten kilos.
Speaker 7 (16:41):
On a hack squad. Yeah, so it's slightly supported.
Speaker 2 (16:44):
Okay, yeah, the lower lower reps higher weights?
Speaker 9 (16:49):
Is there?
Speaker 2 (16:50):
Is that a good thing?
Speaker 4 (16:51):
Greg?
Speaker 3 (16:51):
That's more of a pure strength. There is more risk
associated with that, but you're not pushing yourself quite as
close to fatigue with the lower rep count higher load.
I pride myself on my ethical advice, and I also
pride myself on not putting other practitioners down. But unfortunately,
what we now know with respect to the comment from
(17:12):
the orthopedic surgeon is that if you follow the principles
of technique and progressive overload, a deadlift is probably the
best exercise with back squats to help build strength and capacity,
particularly if you're young as you are. You know, don't
but again, the key thing here is technique and a
(17:33):
lot of people when they do it like a back
squad or a deadlift. If you think of the palvis
as an independent part of the body relative to say
the ribs, when they're down and they're about to lift
the weight up, there is a real tendency to leave
the pelvis behind. So think about lifting up from a
deadlift and your shoulders lift up, but your lower back
arches with that movement because you haven't lifted the pelvis
with the spine. That's when you can start to see injuries.
(17:57):
But if you can literally get like a broom pole,
put it on your back and just practice hip hinging,
hinging is an incredible, powerful and effective tool when it
comes to rehabbing back injury.
Speaker 2 (18:08):
What hipinging means you mean bending over, doing a squat
sort of.
Speaker 3 (18:11):
No, it's the ability the technical chambers hip association. It's
the ability to move your pelvis independently of your thigh.
So a hipping is basically like your upper body being
your ribcage, your spine on your pelvis moving independently together
relative to the legs. So if you can start to
do that even a lot, even just with a bar
with a fifteen kg or twenty kg bar and just
really build carefully. There's no reason why your back's going
(18:34):
to blow out again. But again, follow the rules of
progressive overload and you'll be sweet.
Speaker 7 (18:39):
Oh perfect, Thanks Thanks.
Speaker 2 (18:40):
Greg, Yeah, cheers, Aaron, good luck, cool mate. Young man
forty one, Yeah, say, lets off a bit of a
noise when he stands up or something company, But it wasn't.
I was thinking, no, when you're older, that's something else. Anyway,
it's twenty five. We've got a bunch of cars lined up.
We'll be back in just the tickets twenty five minutes
past four. Yes, we're with Greg Pain talking about preventing
injury and managing injury as well, because you know, we
(19:03):
all get injured at some stage, and some times it
can be the tip of the iceberg and suddenly you
find you got another problem because you're favoring this rather
than that, And so yeah, how can you best look
after yourself to get through an injury or prevent it
in the first place. I dighty ten eighty Greek pain
from BioSport and some Sandra Sandra Sandra Sandra, heyra, I
(19:25):
am talking.
Speaker 5 (19:26):
About getting up and about after operations. I had a
liver treat five years ago, and they got me up
about five hours, four hours after I had it done
good walking around the.
Speaker 8 (19:43):
Yes, I see you.
Speaker 2 (19:45):
Wow, imagine it was I see you yeah.
Speaker 5 (19:48):
And I was at a hospital four days later into
the liver transplant house.
Speaker 3 (19:55):
Wow. That's that's impressive. And you know, it's easy to
say these things, but people don't realize that the psychology
of actually believing that you can do it and that
you're not doing any damage. And it's modern science and
these these specialists are just remarkable people.
Speaker 2 (20:10):
Someone holding your hand while you've moved around those few
hours later, Oh yeah, too regulous.
Speaker 5 (20:20):
But my question is, I'm sixteen. Here was the courier
driver for fifteen odd years, lifting lots of weights, and
what you do I've got I don't know, poor bones
like this because of my menopause and all of them.
What is good exercise for me?
Speaker 3 (20:41):
Well, you're talking to the right person.
Speaker 2 (20:43):
You've come to the right place.
Speaker 3 (20:44):
To the right place. So the current guidelines around bone
health and bone mineral density are around trying to get
in at least one hundred and fifty minutes per week
of moderate intensity walking. So that's sort of up tempo
walking where you can hold a conversation, but you are
there's a degree of breathlessness because the thing with bone
(21:06):
health is about impact. If you hit the ground, that
you can do things like heel raises where you lift
up onto your toes and drop your heels really hard jumping.
That sort of thing is really really good for building
bone mineral density. But the secret yeah, well, no, no, no, no,
that's a good question. Yes, there has been some studies
that have come out recently and are in the last
(21:28):
sort of ten years or so around very very heavy
resistance training as in like deadlifts, back squats, that sort
of thing can be done safely and that can increase
bone mineral density. So I'm actually opening up a physiopractice
based on bone health in about six weeks. So you know,
the opportunities to make a big difference in this space
(21:50):
are absolutely enormous because there shouldn't a lot of people
have fear around these sorts of movements, but when done
correctly and talk correctly, the difference that can make to
bone health and so much more is enormous. So exercise, Sorry,
you go.
Speaker 5 (22:06):
We have a dog and we walk come around the
golf course, which is sort of you know undulating. I
suppose you know, up and down and what have you.
But it's just I guess it's not a brisk walk.
It's just a blind so you can't walk. Yeah, but
I just want to start looking after myself.
Speaker 3 (22:28):
Yeah, so walking is helpful. Walking will slow down bone
mineral loss. But if you're trying to stop it in
its tracks, the impacts need to be quite heavy and
progressive and carefully done. But as I say, walking is
very very effective, but you need to do a little
more heavier as far as your impacts are concerned. And again,
(22:48):
if you have the time and inclination, that's when you
want to look at being very careful about getting into
some resistance training because that's the aside from the medications,
it's the front running treatment tool that.
Speaker 5 (23:00):
The medication is something. But the first gym.
Speaker 3 (23:07):
Absolutely well, yes, I mean so I mean I'm treating
I've got woman I'm treating well into their seventies her
lifting heavy weights. You wouldn't go into a gym into
an over fifties class and trying to lift heavy because
there's a safety component. But you go online and look
up the lift more studies. That's where all all the
evidence lies as far as this heavy resistance training is concerned.
Speaker 10 (23:28):
Ok.
Speaker 2 (23:28):
Hey, thanks for you call Sandra as Sandra, Sorry Sandra,
Well this Sandra and Sandra you know either either neither
neither potato potatom.
Speaker 3 (23:37):
Where are we up to?
Speaker 2 (23:38):
Let's go to Paul did I?
Speaker 7 (23:40):
Okay?
Speaker 10 (23:41):
So my guess I just called to have a bit
of a sky. October last year, I went to India
had bilateral total knee replacements and I was walking four
hours up to surgery.
Speaker 2 (23:52):
Well did you have to go to India for it?
Speaker 4 (23:55):
Was it a.
Speaker 2 (23:57):
Or what was it?
Speaker 10 (23:59):
Yeah? I had to go to India. It was financial
seventy thousand dollars. I was quoted new doing for two
new needs because acc had said that they would pay
for one and then declined at the end. And instead
of seventy thousand dollars all up, including what's recognized as
(24:21):
probably the best robotic surgeon in the world, together with
accommodation and air fares for two was twenty six thousand dollars.
Speaker 3 (24:28):
Well, gosh, yeah, one of my clients, she's had a
bilateral need replacement done in December of last year. Beginning
of December last year, and she's just come back from
skiing trip.
Speaker 2 (24:39):
What is what is bilateral? What is bilateral? Need replacement?
Speaker 7 (24:42):
Both?
Speaker 2 (24:43):
You just mean both?
Speaker 9 (24:43):
Okay? Done?
Speaker 10 (24:44):
Hey, how did you both at the same time?
Speaker 2 (24:47):
I mean, going to another country is always you know,
it's a big obviously the cost thing. How did you
source it?
Speaker 10 (24:53):
I am? I went on to chech Gpt well, and
I said, tell me who best tell me who the
best robotic orthobedic surgeon is in the world. And it
gave me a and compared to the guy I got
does two thousand a year and he's been doing he's
into his twenty fourth thousandth procedure.
Speaker 3 (25:14):
Goodness.
Speaker 10 (25:15):
And then I asked chat Gpt to tell me the
best hospitals in New Delhi because I already knew that
that was going to be the cheapest place. So what hospitals?
Then I asked him to bear a questionnaire for the
surgeon and for the hospital, and it prepared a two
page questionnaire for the hospital and for the surgeon. And
(25:36):
then I had a telephone conference with the surgeon and
he says, oh, senior X rays blah blah blah, we'll
have a look at you when you get here. So
I went on the sixth they examined me on the
seventh did test that would have taken six months in
New Zealand, and then that night he said, yep, you
look fine. So they did the surgery on the apes.
Speaker 4 (25:58):
How long did the hoo?
Speaker 10 (25:59):
Was that October?
Speaker 3 (26:01):
Sorry?
Speaker 10 (26:01):
When was it October?
Speaker 2 (26:04):
And how are you doing?
Speaker 10 (26:06):
Fantastic?
Speaker 2 (26:07):
Well, that's a great story and it is a big
play too, to go to another country, but of course
people do it, isn't it funny? I would be very
nervous about doing that. But good on your Paul, and
I'm glad i' sweeked that. Well, look we'll take a
quick break. We'll come back to some more calls. We're
talking about coping with injury and preventing injury. In fact,
we might well, we have got lots of calls to
get to, so I'm not sure if I'm going to
(26:28):
get all my questions ticked off. But anyway, but back
in the moment, it is twenty four minutes to five
new Stalks. He'd be the New Stalks. He'd be with
Tim Beveris. Sorry, just caught mid chuckle with Greg paying
my guests from Biasport talking about coping with injuries. Terry, Hello, oh,
good aff.
Speaker 4 (26:44):
And then you both Yeah, And I've got a little
problem that I've had just recently. I had a dropout
on my large motorcycle on the left hand side, and
I had no sensation of skidding or losing balance. I've
got good knees. I walk quickly off off the bike
and never have before. I've been out on a number
(27:07):
of times. But it was just stationary and just preparing
to take off. Next month, I see the ashvelt coming
up on the left hand side and went over and
damaged himself. A better course.
Speaker 7 (27:19):
But I'm all right now, but I can't.
Speaker 4 (27:21):
What I'm worried about and concerned is why didn't I
detect any slippage or sensation of falling to the left
and what happened the cause of that?
Speaker 3 (27:35):
Straight Away, I'm going to say to you that's definitely
a question for your doctor. That's the sort of thing
that I mean, it's not within my knowledge. I mean,
I can't give advice on that sort of issue. But
if you don't have any sort of sensation of the
fact that the bike was starting to go to the
left or any sort of Yeah.
Speaker 2 (27:53):
So you lost your balance and had no sensation that
you were.
Speaker 10 (27:56):
Is that right, correct?
Speaker 4 (27:57):
Correctim? Yeah, Yeah, all I saw was the ashvelt coming
up quickly on the left hand side.
Speaker 3 (28:04):
There can be a your issues, but I would certainly
my first port of core would be getting a GP
involved with that. Yes, you don't mark around with you.
Speaker 2 (28:12):
Have you mentioned this to a doctor before?
Speaker 4 (28:15):
Yes? Yes, And they not mentioned anything in particular about it.
They don't really know why. So I'm just trying to
get some background issues on.
Speaker 2 (28:27):
Push back on that, Terry, and get a second opinion
on that, and say, because you don't want to have
that to happen if you don't know it's going to happen.
Speaker 11 (28:34):
That's a way.
Speaker 4 (28:36):
I don't want to get back on the bike again
until until I'm sure about it. But I feel all right,
all right.
Speaker 2 (28:42):
Thank you, And we wouldn't begin to speculate and not
we don't want to be worrisome either, but you just
need to push back and get a pick to the
bottom of that one.
Speaker 11 (28:52):
Chris, Hello, oh Tom, who are you?
Speaker 3 (28:56):
Chris?
Speaker 7 (28:57):
Good? Good?
Speaker 1 (28:58):
Hell?
Speaker 11 (28:58):
I agree, Yes, I've just got a question about foot
in behalf of my daughter who had a whod This
thirty year old young lady who he ate a disc
in her back about a year ago, came out of
the operation well headed, good year, and now he is
getting a lot of pain in the hips and lower back.
Speaker 9 (29:18):
Who should see she see?
Speaker 3 (29:21):
I would be going to see a good local physiotherapist
for that, because you want to try and get to
the root of of the y.
Speaker 8 (29:29):
I mean, she's actually.
Speaker 11 (29:30):
Been to a lot of physios and they just sort
of throw their hands in the ear.
Speaker 3 (29:35):
Okay. The other option are you if you're Auckland based,
I've got I could make some recommendations as far as
muscular skeletal doctors are concerned. There's a very very very
talented doctor Lucy Mayholtzausen who's got a practice in l Nav,
which is oh okay. Look, all I would say is
if you want to Mummy from my website, I can
(29:58):
make some investigations as to who she want to see
as far as whether it's a sports dock or whether
it's a a musculose a little specialist, because you know,
if a physio throws their hands in the air, that's
that's not a valid I mean, how many physios is
she saying.
Speaker 11 (30:16):
Two or three? You're seeing them comely and every time
she goes it's just try this, try that, try the other.
You know, should she be going back to see the surgeon.
Speaker 3 (30:28):
That was the next thing I was going to say, Yes,
get it, get back in touch with the orthopedic surgeon
and maybe see if you can get some further scans done.
That that would be the first portable.
Speaker 2 (30:38):
That would be the one. And Chris, if you do
want to get in touch with Greg because he's offered,
just go to BioSport dut cover and there's a contact
from there and just mention you spoke on z B
and he'll be onto it. Good luck, Thank you very much,
thank you, Bruce. Hello, Hello, Gregibrus.
Speaker 9 (31:01):
I've just recovering well, hope. Well, I'm way to recovery
now from a tip at the tendon injury in November. Thankfully,
I'm well out of the boots and throwing the crutches away.
But I've had a good physio who's been very good,
and I've been needed to exercises and one of the
(31:25):
exercises is standing on tiptoes don straightforward. I can do it,
do it with both feet, no trouble, but my the
tendon affected foot leg I just on its own. I
cannot stand on tiptoe.
Speaker 8 (31:43):
Okay, I get it.
Speaker 9 (31:45):
That takes time.
Speaker 3 (31:47):
So there's a way you can start to do this progressively.
So what you can do is you can go up
on both toes and try and try and sort of
think instead of going fifty to fifty both feet to
one target leg, think about graduating it from a from
a percentage perspectives, sort of eighty twenty. The other thing
(32:08):
you can try and do is go up on both feet.
Maybe put like a ball between your heels to keep
your feet nice and straight. Go up on both feet
and even and keep both feet on the ground, but
shift more weight to your target side, and then just
slowly lower the heel down. I wouldn't go below horizontal
at the stage, but that can start to build a
(32:29):
bit more of a neuromuscular adaptation into the tissue as well.
So don't think of it as being both feet to
single feet. Think about how you can graduate that loading
from both sides to the target side. I mean, because
you've you've had the surgery, you've been in a moon boot,
there'll be a lot of atrophy or wastage of those
muscles around the ankle in your knee. So but as
(32:50):
you correctly said, it will come back. You've just got
to go through that process and be really proactive with
it as well, and do do what the physios or
the specialist tells you to do, because you don't want
Archilles to continue to grumble for you because they're not fun.
Speaker 9 (33:04):
No, no, I know it's complicated by a blood plot
as well.
Speaker 3 (33:09):
Yeah, so just just try that and see how you
get on. Think about eighty twenty instead of one hundred percent.
Speaker 9 (33:14):
Yeah, yeah, okay, thanks for your help, no problem, thanks Matte.
Speaker 2 (33:21):
By the way, I just read this text's come up
the top boys A great show. Tim appointment appointment listening
to for me, A says this person. And I think
that's down to you, Greg, So yeah.
Speaker 3 (33:29):
It's an US, it's us.
Speaker 5 (33:34):
Right.
Speaker 2 (33:34):
Let's go to we've got some spear lines. Well, we
are getting quite close to I've got some texts to
get through, but if we might be a squeeze another
call after ken Ken, Hello.
Speaker 8 (33:43):
Hello, how you do?
Speaker 10 (33:44):
That's good?
Speaker 8 (33:47):
Lovely. I always appreciate listening to you guys. On Sundays,
I take time out to go down and sit on
an exercycle and anyway, I just want to quickly tell
you my storru because you're only in time. Twenty seven
I got that writs. I was running training for the
Road America and the needs all grew up and I
went and they took a people a good cartridge out
and welling you moved to Crosstreots, delightful room sold just
(34:10):
called Peter Moller and he taught me use it or
lose it. And I said, how do you do that?
And he said, well if someone like you swimming or biking.
As a result of that, thirty seven, as a matter
of interest, the heart surgery five bipost heart sugar fifty two.
I had been trip for fibrillation and died for twenty
six months playing touch sevens and awkward, but going back
(34:33):
to authis went and then the heart surgery went through
rear buell tat and posts, and they just kept on
saying use it or lose it. And at that stage
about three years later, I've been in remission for three
five forty years and I started swimming and in cross shoots.
They started they called me the Orange Roughy and I
used to do five days a week until a year
(34:54):
ago when I got knocked off on e bake my
ankle won't heal, so I can't get in the pool anymore.
And anyway, I got this hypper blasement thing down at
the moment, and they weren't operating Nelson, because they have
an ic UK and I've still got medical assurance, haven't
got ic UK.
Speaker 7 (35:12):
Here.
Speaker 8 (35:12):
At three o'clock in the morning, something happened because of
my heart disease, and they but the siegeon here sit
me down to his making Christie. He can the reasons
only everyone to trying before and he got a cardiologist
to do a review beforehand. And my cardiologists and Nelson
said to me, you're fine, You'll be as good as gold.
(35:33):
You fit your communication. Anyway, this guy says, basically, I
wouldn't touch on the base poll. He didn't say he
didn't walking best, that's what he alluded to. And so
I've now I've got two us. It's a walker and
a walking staff.
Speaker 3 (35:47):
And keep on walking, absolutely, keep on walking. Just just
keep that activity going there. That that's hugely important.
Speaker 2 (35:53):
Actually, I mean such a place there isn't that it
will lose it.
Speaker 3 (35:57):
But it's true.
Speaker 2 (35:59):
Now somebody asked me, I'm trying to find the text
that's disappeared, but it was something can you ask Greg
instead of the I think was to do with a
substitute for deadlifts, the T bar rowing rowing machines and
T bar rowing. I don't know what that is anyway.
Speaker 4 (36:14):
What's a T bar?
Speaker 2 (36:14):
Oh, that's a weights exercise, isn't it a seat?
Speaker 3 (36:17):
Yeah? Well, with a cable machine you can use what's
called a T bar that can give you a you know,
it's more shoulder specific. But the thing is, is that
something like a dead lift. And again I'm not trying
to be a mister, it's got to be compound lifts
for everything perspective. One of the key reasons why compound
lifts are so effective is because there's such a strong
balanced component, there's grip strengths component, all these sorts of things,
(36:39):
which gives you a lot more stimulus than just say
using a cable machine, which I use a lot to
be honest with you. But again it's that if you
can spread the load between different compound movements, between your
single joint movements and hinge rotate flex extent, then you're
on the right path. It doesn't need to be too complicated,
just build progressively.
Speaker 2 (36:59):
I found it. It says here what does Greg feel
about t bar rows as a watered down alternative to deadlifts?
Speaker 3 (37:04):
And that's exactly what it is. Okay, yeah, okay, not
about not a bad exercise. You get stimulus, but a
dead lift is going to be a better and you
shouldn't be afraid.
Speaker 2 (37:12):
Of a dead drift, Okay, just to get it mad
matter Agetting the weight right.
Speaker 3 (37:16):
Yeah, Bet in your technique.
Speaker 2 (37:18):
Get your weight right enough you go is one of
the big things that I have a suspicion that maybe
maybe it's the world over, but especially with Kiwi's you
get into the gym and you think you've got to
go hard, you know, from day one, where in fact,
actually if you just go through the motions.
Speaker 3 (37:32):
I mean, a squat wrack looks intimidating, but you can
start lifting a broom pole do that.
Speaker 2 (37:39):
Yeah, okay. I will be back in just a tick
with Greg Pain from BioSport. If you go and check
out his website. He also does have something. There's something
a program you've got about bone density. Greg on BioSport
dot carted in z and what was that again?
Speaker 3 (37:52):
Because it's under OSU's house, But that's my old Brent,
that one's but it is on my website. There's a
new bone House Studio website going live in the next
sort of three to four weeks, which is the stuff
in new practice.
Speaker 2 (38:01):
I'm sure you're going to be kept busy. Hey, we'll
be back in a ticke. It's now nine minutes to five.
News Talk said, be with Greg Pain and we're talking exercise.
Just a few texts. Gosh, we've got a truckload of them,
so what look what it'll be the luck of the
draw here people. But of course Greg is a regular
on the show, and we might we might have another
look at this whole issue of injuries again with them.
Not might, of course we will. Second rule of exercise.
(38:25):
Somebody said on the pain thing, make pain your friend?
Is it? If at pain or injury pain?
Speaker 3 (38:30):
Well, that's where that rating out of ten is more accurate.
Like if you look at a one to ten scale
and there are certain injuries let's just say you've got
a bone stress injury, like a you've got a stress fracture. Yeah,
pain is something that you do want to avoid and
keep those pain levels down very very low. But if
you've got an achilles issue, then you can have the
pain levels very slightly higher. And there is actually if
(38:51):
you go online and look up one to ten pain scale,
there is a very distinct breakdown of what that looks like.
Speaker 2 (38:58):
Okay, guys, I'm fifty five, a trained quite a bit,
and lately I've been trying to do muscle ups on
the pull up bar. I ended up getting golfer's elbow
and it's hard to get rid of completely. I don't
want to stop training to just put up with it.
It's fine in jiu jitsu sparring, though, which is strange,
says Steve. So Steve's awesome.
Speaker 3 (39:13):
Steve is definitely oh for awesome, and muscle ups are very,
very difficult. So pretty much exactly I was just saying
to you off here, Tim, one of the good things
that you can do when it comes to either golfer's
elbow or tennis elbow is get a kettlebell and have
it upside down. Rest four six kg kettlebell, have it
resting upside down, so you're holding the handle and keeping
your forearm flat on the surface, and then just roll
(39:34):
the kettlebell in and.
Speaker 2 (39:35):
Out slowly like you're holding a ski pole.
Speaker 3 (39:37):
And then yeah, like you're holding a ski pole. It's
vertical and then just rolling it in and then rolling
it out. Because tennis elbow golfer's elbow, they are of
tenderness origin versus muscular, so that's a good way to
put some eccentric gloating through those tendons.
Speaker 2 (39:51):
Okay, my son has I'm not sure if we're going
to have a time for this one with it. Oh well,
let's see if we got just under a minute. My
son has persistent pay originally a shoulder injury. Now in
the back. I'll heard you reference the story of a
woman who had this. What advice do you have for
turning the side on off unlearning it?
Speaker 3 (40:07):
It's that understanding of what pain is. I mean, if
there is pain, are there other things that he can
do to distract away from that pain? Are there other
exercises that he can do again? If the pain continues,
then I would certainly seek physio or specialist advice.
Speaker 2 (40:23):
Becerus, Sorry, we tried to squeeze that one, and we're
going to have to do this topic again. I think
becaus the injuries is a big part of keeping managing injuries,
very big part of keeping healthy. Greg mate, as always,
stellar work. Thanks so much for your time, Mate, Happy Sunday.
Thanks so much and BioSport, Dot Cutter and Zaid if
you want to check out Greg's work and we will
be back with him again. But smart money is next.
(40:46):
This is News Talk Said B the Weekend Collective at
three to three to five.
Speaker 1 (40:51):
For more from the Weekend Collective, listen live to News
Talk Said B weekends from three pm or follow the
podcast on iHeartRadio
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