Nina Crowhurst Sports Physiotherapy

26/01/2024

19/01/2024

18/01/2023

22/11/2022

CRAMPING IN MARATHON RUNNING
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​This is a super common complaint, which whilst it can be caused by electrolyte depletion or dehydration, frequently is due to total fatigue in the muscle group that is cramping.
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​➡️Is there an underlying weakness in that muscle group?
​➡️Is that muscle group being overloaded by weakness elsewhere?
​➡️Has your training plan been specific enough to simulate speeds/distances you are racing at?
​➡️ Was your race strategy and pace achievable for where you are at currently?
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​A specific training plan for your event which includes gym strength work can help prevent cramping. Including “test” events to get an idea of appropriate race pacing will also allow you to trial your nutrition and hydration strategies for the big day and minimize cramp.

02/11/2022

Great news for coffee lovers!
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​A new study confirms that regular caffeine consumption does not decrease the performance enhancing effect of caffeine in exercise.
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​Keep the pre-exercise dose less than 6mg/kg body mass. For calculations, one shot of espresso is ~80mg of caffeine.
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​Enjoy! ☕️
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​Carvalho et al 2022.

07/09/2022

Who’s in training for the Perth Marathon? Let us know how it’s going in the comments ⬇️
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​As you head into your last few weeks of peak volume, be sure to get any niggles sorted out to arrive at the start line good to go 🏃
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​Enjoy your long, long runs!!

05/09/2022

MAMA RUNNERS 🤰🏼
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​A recent study of Elite to World Class Runners reviewed the impact of pregnancy on training and performance. They found the following:
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​▪️57% conceived with decreased training loads, 25% with an intentional decrease
​▪️Average training pace was significantly lower throughout pregnancy
​▪️The number of races per year remained less 3-5 years post pregnancy (average 4.4 races per year versus 7.2 pre-pregnancy)
​▪️46% had better performance in the 1-2 years post pregnancy
​▪️50% experienced an injury post-partum that delayed their return to running
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​TAKE HOME MESSAGE
​➡️ It is possible to be an even better runner post pregnancy
​➡️ Accept the changes during pregnancy and modify training accordingly
​➡️ Be patient in your return to running to help avoid injury 😀
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​Darroch et al (ahead of print), Medicine & Science in Sports and Exercise.
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📸A perfect example of an amazing Mama Runner,

08/08/2022

Congratulations to the Australian Diamonds on another amazing Commonwealth Games 🥇
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​Did you know Netball is played in over 80 countries by ~20 million people? Despite the popularity, footwear choice has long been limited for females and even more so for the increasing number of male athletes.
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​Great to see some new research out by Kirk et al (2022) confirming that current netball shoes are lacking in fit, comfort and functionality. Over 80% of female and nearly 60% of male netballers reported foot related pain or problems. Whilst the causes are multi factorial, appropriate footwear is likely one contributing factor.

🤞this research may result in an increase in shoe choice soon.

05/08/2022

After a short break for some rehab and recovery of my own (yes, even Physio’s get injured!) I will be back in the clinic from Monday August 15th. Bookings available online or 📞63119787

21/07/2022

Great work by Viljoen et al who identified the lack of research into injuries in trail running and commenced a living systematic review.
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​Swipe ➡️ to see their findings so far.
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​Flashback 📸 to and trail running at Arches National Park in Moab, Utah. Amazing!

20/07/2022

▪️Relative Energy Deficiency in Sport (RED-S)▪️
➡️ when the body has insufficient fuel from food intake (Low Energy Availability), to perform both it’s essential functions and participate in exercise.
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​5 facts you may not know about RED-S:
​▫️ Females are generally considered to be at greater risk of developing RED-S with almost 50% incidence in one study of 15 - 30 year old athletes.
​▫️ In sports where lighter body weight is advantageous, incidence is equal in males and females.
​▫️Those with Low Energy Availability often have a higher BMI meaning body composition does not always identify at risk athletes.
​▫️Bone turnover is negatively affected which predisposes the athlete to stress reactions/fractures. Lifelong irreversible changes to bone density and strength can result from RED-S.
​▫️Incidence of Gastrointestinal upset or “grumpy guts” is higher.
​Bonus fact!
​▫️Iron deficiency can both be caused by, and contribute to, RED-S.
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​Performance is also worse in athletes with low energy availability. For a deeper dive into RED-S and why it matters in physio, see link in bio.
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​📷 Superhero Muffins from my favorite recipe books by and