Advanced Family & Sports Podiatry
Strengthening / Mobility Programs
What is a Strengthening/Mobility Program?
A strengthening / mobility program can be highly beneficial for individuals seeking to improve their physical strength, overall health and performance and a mobility program focuses on improving your joint mobility, flexibility, and range of motion. Whether you′re an athlete, a fitness enthusiast, or someone recovering from an injury, a well-designed strengthening / mobility program can offer a wide range of advantages.
Advanced Family & Sports Podiatry
Strengthening and Mobility Program can Help
Increased muscle strength
A structured strengthening program, which involves progressive resistance training, can lead to increased muscle strength. As your muscles adapt to the load placed upon them, they grow stronger, allowing you to lift heavier weights or perform physical tasks with greater ease.
Enhanced functional abilities
Strength training improves functional abilities, making it easier to perform everyday activities, such as lifting objects, climbing stairs, or carrying groceries. This can significantly enhance your quality of life and reduce the risk of injury in daily life.
Improved bone density
Resistance training can increase bone density, reducing the risk of osteoporosis and fractures, especially in older adults.
Weight management
Strength training can aid in weight management by increasing your metabolic rate and helping to build lean muscle mass. Muscle tissue burns more calories at rest than fat tissue, making it easier to maintain a healthy weight.
Injury prevention
Strengthening exercises help stabilise and support the joints, reducing the risk of injury during physical activities and sports.
Better posture and alignment
A strengthening program can help correct muscle imbalances, leading to improved posture and alignment, which, in turn, can alleviate discomfort and reduce the risk of musculoskeletal issues.
Increased energy and endurance
As your body becomes stronger, daily tasks become less taxing, and your overall endurance improves.
Enhanced athletic performance
For athletes, a targeted strength training program can complement their sports-specific training, leading to improved performance in their respective sports.
Mood and mental well-being
Strength training has been shown to release endorphins, the body′s natural mood lifters, which can help reduce stress, anxiety, and symptoms of depression.
Long-term health benefits
Regular strength training is associated with several long-term health benefits, including a reduced risk of chronic conditions such as heart disease, type 2 diabetes, and certain cancers.
Improved Joint Health
Mobility exercises help maintain and enhance the health of your joints by promoting synovial fluid production, which lubricates the joints and reduces friction. This can prevent joint stiffness and discomfort.
Enhanced Flexibility
Regular mobility training can increase your flexibility, making it easier to perform everyday movements and activities. Increased flexibility can also reduce the risk of injury during physical activities.
Better Posture
A mobility program that includes exercises targeting posture-related muscles can help correct imbalances and promote better alignment. Improved posture can alleviate pain and reduce the risk of musculoskeletal issues.
Reduced Muscle Tension
Mobility exercises help release muscle tension and tightness, leading to improved comfort and reduced muscle soreness. Relaxed muscles are less prone to injuries and strains.
Increased Range of Motion
By gradually working on your joint mobility, you can expand your range of motion. This is particularly important for athletes and individuals involved in activities that require a wide range of movements.
Enhanced Performance
Improved joint mobility and flexibility can directly translate to better athletic performance. Athletes can move more efficiently, which can lead to improved technique and results.
Pain Relief
Mobility exercises can provide relief from certain types of pain, such as lower back pain, joint discomfort, and muscle soreness. They can help improve circulation and reduce tension that contributes to pain.
Injury Prevention
By addressing muscle imbalances and promoting better joint mechanics, a mobility program can significantly reduce the risk of injuries during physical activities and sports.
Stress Relief
Engaging in mindful mobility exercises can promote relaxation and stress relief. Focusing on your body's movement and sensations can have a calming effect on the mind.
Better Body Awareness
A mobility program encourages you to pay attention to your body's movement patterns and limitations. This increased body awareness can lead to better self-care and injury prevention.
Functional Independence
Improved joint mobility and flexibility can enhance your ability to perform daily activities with greater ease, promoting functional independence as you age.
Mental Well-Being
Engaging in regular mobility exercises can have a positive impact on your mental well-being. It can serve as a form of mindfulness practice and contribute to overall stress reduction.
Advanced Family & Sports Podiatry
Running Coaching
Running coaching can be incredibly beneficial in several ways. Whether you′re a beginner looking to get started or an experienced runner trying to improve your performance, running coaching can provide personalised guidance and support tailored to your individual needs.
Advanced Family & Sports Podiatry
Our Running Coaching Can Help You
Proper Form and Technique
A running coach can analyse your running form and provide feedback to help you improve your technique. This can prevent injuries and make your running more efficient, allowing you to run longer and faster with less effort.
Goal Setting
A running coach can help you set realistic and achievable running goals based on your fitness level and aspirations. They can create a training plan that progressively works towards those goals, ensuring you stay motivated and focused.
Customised Training Plans
Coaches can design personalised training programs that suit your schedule, fitness level, and specific needs. Whether you′re training for a race, trying to increase your endurance, or aiming to lose weight through running, a coach can tailor a plan to help you reach your objectives.
Accountability
Having a coach creates a sense of accountability. You′re more likely to stick to your training plan when you know someone is monitoring your progress and providing feedback and support.
Injury Prevention
A coach can identify potential issues in your training that might lead to injuries and suggest adjustments to prevent them. They can also recommend cross-training exercises to strengthen specific muscle groups and reduce the risk of overuse injuries.
Motivation and Support
Running can be mentally challenging, and a coach can provide motivation and encouragement, helping you stay on track even during difficult times.
Nutrition and Hydration Guidance
Proper nutrition and hydration are vital for runners. A coach can offer advice on what to eat and drink to optimise your performance and recovery.
Race Strategy
If you′re preparing for a race, a coach can assist in developing a race-day strategy, including pacing, fueling, and mental preparation.
Feedback and Adjustments
A coach regularly evaluates your progress and can adjust your training plan based on how you′re responding to the workouts.
Overcoming Plateaus
If you′ve hit a training plateau and are struggling to improve, a coach can analyse your training and help you break through the stagnation.
Overall, our running coaching provides expertise, guidance, and personalised attention that can enhance your running experience, improve your performance, and keep you healthy and motivated on your journey as a runner.
Advanced Family & Sports Podiatry
Post Operative Rehabilitation
Post-operative rehabilitation for foot surgery is the process of restoring the function and mobility of the foot after a surgical procedure.
It is a critical phase of the overall treatment plan that aims to help patients regain strength, flexibility, and function, as well as minimise pain and complications following surgery.
The specifics of the rehabilitation process may vary depending on the type of foot surgery performed, the extent of the surgical intervention, and the patient′s individual needs and condition.
Advanced Family & Sports Podiatry
general principles and common aspects of foot surgery rehabilitation
Early Post-Operative Care
Immediately after foot surgery, patients are typically advised to rest and elevate the affected foot to reduce swelling and promote healing. The surgical site will need time to heal, and the initial focus is on wound care and pain management.
Weight-Bearing Status
The surgeon will determine the weight-bearing status for the affected foot. Some surgeries might require non-weight bearing for a period, while others might allow partial or full weight-bearing with the aid of crutches or walking boots.
Physical Therapy
Once the initial healing phase has passed and the surgeon gives the green light, physical therapy becomes a crucial component of rehabilitation. A physical therapist will work with the patient to develop a personalised rehabilitation plan tailored to their specific condition and goals.
Range of Motion and Flexibility Exercises
Gradually, exercises are introduced to improve the range of motion and flexibility of the foot and ankle. These exercises aim to prevent stiffness and improve joint mobility.
Strengthening Exercises
Strengthening exercises are designed to improve the muscles′ strength and stability around the foot and ankle. Strengthening the muscles helps support the joints and aids in maintaining balance and walking.
Balance and Proprioception Training
Balance and proprioception exercises are crucial to regain stability and reduce the risk of falls. These exercises challenge the body′s awareness of its position in space and help retrain the muscles and nerves.
Gait Training
Learning how to walk properly is essential after foot surgery. A physical therapist may work with the patient on correct gait mechanics to avoid putting unnecessary strain on the operated foot.
Pain Management
Throughout the rehabilitation process, pain management remains an important aspect. This may involve medication, ice application, or other modalities to alleviate pain and inflammation.
Gradual Return to Activities
As the foot strengthens and heals, the patient can begin to reintegrate into daily activities and exercises. The timeline for returning to specific activities or sports will vary depending on the type of surgery and individual progress.
Patient Education
Educating the patient about proper footwear, self-care techniques, and exercises to perform at home is an integral part of the rehabilitation process.