17 Jul Jul’24 news: Are you Ski Fit? Top Snow Season Tips⛷️
With the Winter School holidays now in action and the snow season upon us, this month’s newsletter takes a look at what you need to know about our class cancellation rules ahead of term 3. We also unravel the mystery of Peroneal Nerve Impingement (which for some people is intensified in the colder weather) and we also unlock the basics of getting the most height out of your jump.
But firstly, if you’re hitting the slopes this year, then take a trip down memory lane with us as we revisit our Ski Fit workshop to help you prepare yourself for the snow…
Watch Our Ski Fit Workshop
This is a bit of a throwback to a ski workshop that we ran a couple of years back – but still just as relevant and important as we head into the depths of ski and snowboarding season.
This great session is full of useful information and practical advice from our very own physio, Josh Heddle who takes you through:
- Common skiing injuries
- Types of skiing and the differing demands
- Specific exercises to condition yourself in the upcoming months
- Warm up and recovery on the day
- How to tailor a preparation program
So if you’re getting ready for ski season, do yourself a favour and give this workshop recording a watch.
Friendly Reminder: Class Cancellations
As you may be aware, we run a great number of programs and exercise classes here at St Leonards Physiotherapy for people living with chronic disease or people recovering from a range of pain problems or injuries. From programs for Dibetes to Osteoporosis and Osteoarthritis (check the full timetable here).
We love seeing you here in the clinic for classes and hearing all about your progress and journey to good health, but we know life gets busy and illness happens, sometimes preventing you from making it to your planned class.
With a high demand for places in our classes, it’s important that we maintain consistency across the board with bookings, cancellations and make-up classes. So if you are participating in our classes regularly or even just in the holidays, to help you get the most out of your program, and to ensure that we can run classes at full capacity, we ask that you please take 2 minutes to familiarise yourself with our class rules for cancellations.
Thanks so much for your understanding and we look forward to seeing you in class
Peroneal Nerve Impingement
Peroneal nerve impingement is a bit like that pesky pebble in your shoe – it’s uncomfortable, annoying, and slows you down. But fear not! At St Leonards Physiotherapy, our friendly team of physiotherapists are here to help you remove that pebble and get you back on your feet.
Our latest blog post has everything you need to know about this condition, so head to our website to read more – and if you are suffering with discomfort of any kind, call us on 02 9438 1782 to schedule your appointment and get the adventure started!
The Education Quarter
Want to Jump to New Heights?
How to Power Up your Jumping Abilities
Are you looking to boost your jumping abilities? Whether you’re an athlete aiming to enhance performance, a dancer wanting to add more height to your leaps, or just someone who wants to impress nieces and nephews at the next family gathering with an epic leap; increasing your power can significantly elevate your jumping prowess.
Why Improve Your Jumping Power?
Improving your jumping power isn’t just for slam dunks. Sure, basketball players, volleyball players, and high jumpers can all benefit, but so can dancers who need those graceful, high leaps. But it’s not just for athletes. The things you work on to improve your jumps can also improve your strength, balance and cardiovascular health. And building those fast-twitch fibres just makes you more agile – which can be a benefit in daily life as well as on the sports field.
Sounds Good – How do I do it though?
We’re going to explain the ‘how’ and give some suggestions for exercises that are great for building the fitness components you need. BUT – it’s vital that you start where you are. If your balance is poor and you’ve only recently recovered from a sprained ankle – maybe you don’t do Box Jumps on day one (or day two, three or four…). Be safe, be sensible. For a more personalised exercise plan, call us for an appointment on [insert clinic number here]. But onto a general plan for now.
The Importance of Core Stability
Core stability is crucial for generating the power needed to jump higher and farther. A strong core helps maintain balance and stability, allowing you to transfer energy efficiently from your lower body to your jump. Here’s a couple of core exercises that do just that:
Core Stability Exercises
- Planks: Hold a plank position, ensuring your body forms a straight line from head to heels. This exercise engages multiple core muscles, enhancing stability.
- Russian Twists: Sit on the floor with your knees bent and lean back slightly. Twist your torso from side to side, holding a weight or medicine ball. This targets the obliques and improves rotational strength.
Building Lower Limb Strength
Lower limb strength is essential for powerful jumps. Strong legs not only improve your jumping height but also reduce the risk of injuries. Focus on exercises that build strength in your quads, hamstrings, glutes, and calves.
Strength Training Exercises
- Lunges: Forward and reverse lunges target the quads, hamstrings, and glutes. Adding weights can increase the intensity.
- Calf Raises: Stand on the edge of a step and raise your heels to strengthen the calves. This is crucial for the push-off phase of your jump.
Enhancing Explosive Power
Explosive power is the ability to exert maximum force in a short period, crucial for effective jumping. Plyometric exercises are particularly beneficial for developing this type of power.
Explosive Power Exercises
- Box Jumps: Jump onto a sturdy box or platform, focusing on landing softly with bent knees. This exercise enhances explosive power and improves coordination.
- Lateral Bounds: Jump sideways from one leg to the other, mimicking a skating motion. This improves lateral power and stability.
Conclusion
Increasing your jumping power involves a multifaceted approach that includes core stability, lower limb strength, explosive power, and flexibility. At St Leonards Physiotherapy, our physiotherapists can design a personalised program to help you reach those new heights. Call us at (02) 9438 1782 to make an appointment and take that first leap towards improving your jumping abilities.
We’re also on social media. Why not stay connected with us on Facebook or Instagram for more health and wellness tips and clinic updates. Links at the bottom of this email. We look forward to helping you achieve your fitness goals and jump higher than ever before.
Information provided in this email (including text, graphics, images, outbound links, and other material) is for informational purposes only. It is general in nature and is not to be used or considered as a substitute for personalised professional medical advice, diagnosis, or treatment. Always seek the advice of your qualified health provider regarding any symptoms, medical conditions, or treatments and before undertaking any new health care regimen.