13 Nov

Do you sit at a desk all day?

icon A large percentage of the population works at a desk, and although this may seem like a job that won’t be too taxing on your body, it can actually cause many physical problems. Problems that can commonly occur in those who work at a desk all day include low back pain, neck pain and […]

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12 Nov

Carpal tunnel syndrome

icon What is it? Carpal tunnel syndrome is a common condition which causes pain and other sensory changes in the hand and forearm. This is caused by the compression or squeezing of the main nerve, the median nerve, as it travels from the forearm into the wrist. Anatomy The carpal tunnel is a narrow passageway […]

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12 Nov

Static vs Dynamic stretching

Static and dynamic stretching: What’s the difference? icon Stretching is an important part of physical fitness and ideally should be included daily to protect mobility. Stretching daily can help combat muscle tension that is often caused by a sedentary lifestyle or desk job, and poor posture. There are two types of stretching (static and dynamic) […]

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05 Nov

Athlete focus: Bradley Woodward

Get up close and personal with Coast Sport Ambassador Bradley Woodward icon Central Coast born and bred swimming sensation, Bradley Woodward, has recently joined the growing stable of local talent as part of the Coast Sport Ambassador Program. At just 20 years of age, the Commonwealth Games medallist is gearing up to perform on the […]

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05 Nov

Carbohydrate loading for a half marathon

icon The Central Coast half marathon (21.1km) coming up on Sunday the 25th of November. During a half marathon, there is a high reliance on the aerobic energy system however, efforts are also required for hills and/or sprint finishes so being fuelled to push through the 21.1km event will require both effective physical and nutritional […]

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29 Oct

Illiotibial band (ITB) syndrome

icon What is it? Iliotibial band (ITB) syndrome is an overuse injury of the fascia (connective tissue) that runs along the outer thigh from the pelvis to the top of the tibia, crossing both the hip and knee joints. The role of the ITB is to work with its associated muscles to stabilise the leg […]

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29 Oct

Injury prevention in breaststroke swimmers

Lower limb injuries in breaststroke swimmers part 3: injury prevention icon In Part II of this blog, we discussed the possible risk factors for breaststroke related lower limb injuries: 5) Range of Motion 6) Strength 7) Technique 8) Bone Structure To date, there has been no prospective research published investigating the efficacy of implementing injury […]

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15 Oct

What is delayed onset muscle soreness?

icon What is it? Delayed onset muscle soreness, often referred to as ‘DOMS’ can be simply described as muscle pain related to exercise. It often occurs following excessive exercise, and presents as a dull, aching pain in a muscle or muscle group (that you would have targeted or used in a training session), generally between […]

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08 Oct

Trail running warm up

Ensuring you are warm and ready to run can often be over looked when heading out for a trail run. Below is a basic warmup that should help get you ready for what the trail throws at you. If you have had previous injuries, you may need to incorporate other specific exercises. This warmup will […]

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08 Oct

Lower limb injuries in breaststroke swimmers: Risk factors

icon In Part I of this blog, we discussed the epidemiology of breaststroke related injury, as well as the common presentations of knee, abdominal, hip and groin pain associated with breaststroke kick. If you haven’t already, you can read part 1 here. Identifying risk factors for injury allows us to target our injury prevention strategies. […]

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