On the 25th of November 2020 the World Health Organization published the guidelines on physical activity and sedentary behavior. A recent systematic review research found out that only one out of five adolescents and adults met the recommended combined aerobic and muscle-strength activities guidelines!
Adherence to aerobic and muscle-strengthening activities guidelines: a systematic review and meta-analysis of 3.3 million participants across 31 countries | British Journal of Sports Medicine (bmj.com)
We may not pay attention on how much time we spend looking at smartphone or tablet. According to Statista Research Department in 2021, users in the UK spent daily on average four hours on mobile devices.
Undoubtedly for the majority of time, while we use our smartphone, we are not taking care of our posture. Often our chin is down towards our chest and the cervical spine is flexed forward. The amount time spent in this position is enough for making our upper back adapting, changing and often originating neck soreness, stiffness, pain, triggers tension headaches.
What we can do for improving our posture:
Positioning the mobile device at eyes level.
Limiting our time using smartphone and tablet.
Taking frequent breaks every 5 minutes.
Gently stretching neck and mobilising arms and shoulders.
Muscle can contract in three different ways: isometric, concentric and eccentric. In the last few years several studies found out that eccentric type of exercises for hamstrings are strengthening the muscle and reduce risk of injury in the footballer population. More info on eccentric and concentric exercise at: Eccentric Exercise Is Powerful but Can Be Painful · Frontiers for Young Minds (frontiersin.org) Thanks to Frontiers for Young Minds.
Almost 1 in 3 adolescents who undergo hip arthroscopy after acute onset hip pain related to a fall or sporting injury, go on to have a repeat scope within 5 years. These are concerning statistics! This means some young athletes may be having 2 scopes by the age of 20. Thanks Dr Alison Grimaldi
Including consistently a strength exercise routine into your training program can lower the risk of overuse injury.
Recreational runners who were incorporating a new foot core strengthening protocol of exercise for 8-week training course were strongly reducing their risk of injury. More info at: Foot Core Training to Prevent Running-Related Injuries: A Survival Analysis of a Single-Blind, Randomized Controlled Trial - PubMed (nih.gov)
Look forward to Copenhagen 2022 - Science & Cycling Conference.
2022 - Scheduled presentations - Science & Cycling (science-cycling.org)
A few days ago I attended BFS2022 and learned from an extravagant group of people: yoga teachers, personal trainers, manual therapists, researchers, clinicians, doctors. All people who care for their patients and are happy to learn more to improve their skills.
Last week-end, I happily attended Dr. Alison Grimaldi course on the topic of diagnosing and management of anterior hip and groin pain. Thanks Dr. Alison.
Massimo Monticelli M.Ost