How a back injury didn’t stop Sarah from getting back into Derby
Meet Sarah…she loves Roller Derby, it’s her sport…it’s fast, intense, physical and pretty darn fun!
Last year she hurt her back in a bout when she zig’d instead of zagg’n.
Considering on how physical Derby is its not that uncommon.
Sarah was at a point where she could no longer play due to back pain…her stack did a good number on her…it was a bit of a drag as Derby is where she is happy.
Last week Sarah happily reported that she is now back scrimmaging…playing bouts and training…and her back is feeling good!
So how did we do it…here are the 4 key things we did to get Sarah into Derby, including
- We liased with her GP
I like to work closely with other health professionals as we all have different areas of expertise where we can work together to get the best results possible. In this case we worked with Sarah’s GP, wanting to make sure there were no other nasty back problems so we could get stuck into some great corrective exercises.
2. The key exercises that got Sarahs back strong
Every person has a unique back, so after we did a comprehensive Functional Movement Screen I was able to pinpoint the key areas we needed to work on, being,
- Soft issue: Sarah had some rather nasty active trigger points in her glutes and lower back. I taught her to use a foam roller and massage ball to release these tight muscles
- Core: after the Functional Movement Screen it was evident that Sarah’s core and pelvic control wasnt too crash hot. This means she couldn’t keep her hips and lower back in the right positions, which was placing a heap of pressure into her lower back. We spent a lot of time working on getting pelvic control, including hip bridges, creating song abdominal muscles and retraining her breathing patterns.
- Hip Hinge: This is related to her core tability, no core = poor hip hinge. A hip hinge is a key back movement that connects the big posterior leg muscles to the torso. In the video above you can see Sarah Working on a single leg Hip hinge using a 6KG kettlebell. Its a pretty hard move, requiring loads of core control and hip/glute strength. As I always like to say, want a strong back, you need a strong but!
3. What Sarah needed to stop doing right away that was aggravating her back pain
Outside of Derby Sarah loves to keep fit with home High Intensity Inteval Training……these workouts are short and intense circuits where you really push it. After her initial back injury has settles down Sarah tries to get back into her HIIT sessions, but it just seemed to make things worse. She was a bit frustrated as it a big part of her exercise routine, so now she couldn’t Derby, or do HIIT….not cool!
After we did the Functional Movement Screen, and Sarah showed me what her HIIT programs looked like I had to give her some hard advice. Sarah needed to STOP the HIIT sessions as they were creating additional problems to her lower back. To Sarahs credit she took all this on board and dialed back all her training, and only did what I asked her to do….This was not a fast process, Sarah got a little frustrated, but I was able to coach her though this phase to keep focus on the longer goal of getting back into derby and sorting her lower back pain.
4. How we Fixed Her Knee without treating her Knee
During this time Sarah also had a pretty icky knee, it stopped her running. After I assessed the knee, and putting it in the context of her posture and lowerback pain I was pretty confident that her knee pain was more an issue of her lower back and hips not really working well which was forcing the knee joint to compensate. We spent a lot of time correcting her lower back issue, which included a lot of exercise and posture technique coaching. As a result Sarahs knee pain started to decrease as her hips/lower back pain improved.
Its great to see Sarah back on her skates, hitting it hard out on the Derby arena. In all it took us about 7 months to go from in constant lowerback pain, unable to to her sport, to Minimal lowerback pain, playing the sport she loves. Sarah is keen to keep pushing her training with me, we have heaps more cool stuff to work on, including developing a pretty solid Dead lift.
** Update…Sarah just told me she is off to Adelaide to compete in the main Roller Derby Tournament in Australia….Good lick amigo, smash it!
If you guys have any questions on how we got Sarah back playing Derby, please feel to reach out and drop me an email, or bounce me a message on the social media linky links.
How To Get Post Bud Fit, and correct back pain.
Guys, meet Kat.
She’s an excellent example of how to train post Pregnancy
Like many women Kat was experiencing a lot of lower back/ SIJ post baby.
Together with her physio we have been working on getting her back to the things she loves to do
Last weekend she was up in Mount Beauty mountain biking with her partner…pain free
Fair to say she’s doing an awesome job
So how did we do it?
-This video is 8 months post Bub….we didn’t rush…we made a plan together
-The video is part of her 4th functional hip program we designed together
– each program was based on Kats functional assessment…so it the right exercises for her body
– Kat did her exercises with regular check ins with me to make the minor adjustment that create the massive change
– We worked with her physio regularly
– We had fun
I’m a big believer of an individualised approach to exercise
I also think it should be fun, and be functional
last weekend I flew up to Sydney to do a workshop….and I noticed a lot of people sitting about looking rather glum….I gues travel can do that. But it got me thinking, here are all these folks about to spent hours sitting on a plane doing a whole lot of nothing. So why not use the time at the airport terminal to get a little bit of exercise and get some good foods into the belly.
Some simple tips to avoid feeling blahh at the airport
I get it…travel can be yuk…it’s tiring, folks smell and there’s always one ass hat who walks right across you!
Here’s some airport friendly tips
1. Smile at the airport staff…they have a tough gig, a smile will make their day and they can make your time smooth
2. Use the stairs….lets face it, if you are flying, you will be sitting for a long time…so make use of your ‘hurry up and wait time’ to stretch your legs
3. Eat light…maybe grab something on the healthier side, salad, smoothie ect. Modern airports have a lot of crap to offer food wise…but there are plenty of good options.
4. Note….if you happen to choose to down a huge smoothie that contains dates and coconut water be prepared to spend some time in the planes dunny.
5. Explore the airport….I love to wander around, from one Gate to the other…easily clocking up a couple thousand steps. And if I got my back pack or luggage that’s a bit of a workout
6. Find a quite corner and stretch. Inevitably if you travel with me you will at some point find me in Mountain Pose or rocking out a PNF hip release. Ideally I work on the muscles which often get tight from confined long term sitting…such as my hip flexors, Calfs, pecs, biceps, SCM, lower back
20 things that make an awesome Personal Trainer!
Recently one of my fitness students asked me what I think makes an awesome Personal Trainer…..so i sat down and came up with this.
1. They live the life. A great personal trainer dosnet need to advertise themselves because when people look at them they can see a healthy and energetic person who is happy doing what they love.
2. Foremeost, they train….it really dosent matter what exactly they are training in, as long as they are. Not only are they training, but they are loving it. Talk the talk!
3. They are qualified! Getting folks fit and healthy is a privillage and a responsiblity. In fitness there is potential to cause harm if people do not understand what they are doing, being qualed provides a firm base of knowledge and allows the client to be confident in their trainer.
4. The trainer meets you with a warm greeting, and rememnbers your name. Good trainers understand that the personal interaction can be as important than the actual training. A smile cost you nothing, but earns you evrything!
5. A great PT always assess, prescribes, evaluates amd adjusts your sessions based on your performance in relation to the goals. Without some form of assessment, you are just guessing!
6. They can count! The most infuriating aspect from a cleints perspective is the “rep coutner”….whi just dails in each session counting off reps, or they forget how many reps you have done! Thats just lazy. Great PTs know exactly how many reps their cleints are on…..right!
7. They have an open mind. Awesome PTs know that they dont know everything and are willing to work with other exercise professionals so they can get the best results for the cleint.
8. Awesome PTs repect the commitment of clients and value their time. If a client is willing to pay their hard earnt dollars to make a health and fitness change the awesome PT understand that is an investment in the clients future health and well being.
9. Hungry to learn. Kick ass PTs are always eager to learn more. They love training with other folks, talking shop on the gym floor, going to seminars and workshops. If they can make themselves a bit more awesome, then that will filter to their clients.
10. Awesome PsT know how to individualise sessions so that each one is unique for that cleint. Its not always about smashing your client….Having DOMs for half week isnt cool all the time!
11. Be awesome at being organised! Personal Training is a customer service job….if you go to a cafe where the coffee is crap, the staff rude, and it takes forever to be served you probably wont go back!
12. An awesome PT works hard at being a great coach, developing the skills needed to istruct amd teach complex movement in ways that makes sense to those initimate with Gray Anatomy (the textbook…not the show)
13. PTs who do well show a genuine interest in their clients life. They remeber the little things, like if they prefer coffee to chai, love Game of Thrones, and think that Lorna Jane is a genius, even though she dislikes the hype around her overpriced kit! Remember the little things.
14. Kickass PTs regularly get their ass kicked by other great trainers. Yep, even your PT probably has a trainer, coach or wingman/woman they train with!
15. Awesome pTs educate their clients so that they can train themselves! Not only do they lead them to the water (annalogy time), they show them how to drink, and how to analysis if that particular water is worth drinking. Theres lots of different wells to sip from!
16. Awesome PTs dont take themselves too seriously, but are serious about what they do!
17. A great PT understands that to survive doing what they love to do not only do they need to be awesome at all things exercise and instruction, they also need to run a business. Successful PTs have worked out how to make their passion a business without sellling out to the capitalist gods of money worshiping! The day it becomes all about how much money a client is worth is the day they need to do something else!
18. Successful PTs work hard…..it may not seem like it from the outside, but there is a lot of work that goes into running a succssful business. Long days in the gym, hours spent being mentored or mentoring other exercise professionals, and preperation to deliver kickass sessions! You need to be passionate do survive in this industry!
19. Awesome PTs often have many man/woman behind the scenes how supports them in what they do…..the silent many! The PT roadies who help with meal prep, do admin, or even just manage a facebook page…..rarely is it an army of one!
20. Awesome PTs always seem to be happy….i wonder why that is?