Adelaide's Top 5 Day Walks

The latest neuroscience is providing some interesting research regarding the link between spending time in nature and keeping stress levels under control.  National Geographic published this article which gave a brilliant summary.  Even though the benefits of being in nature are intuitive, it's nice to see the research on how it all works.

After living in New York City for coupe of years, Fiona and I REALLY appreciated the easy access to nature when we returned to Adelaide. 

Let me know your favourite walks around Adelaide in the comments.

1.  Waterfall Gully - Mt Lofty

This 8km return loop is Adelaide's most popular hike.  About 10km from the CBD, it provides a great challenge and test of your fitness.  There's no hiding from the steep sections at the start and towards the end. 

Go early in the morning to get a car-park.  Hopefully by the time you get down the bottom, Utopia cafe will be open and you can re-charge with a devonshire tea.  And don't forget to foam roll afterwards :-)

To add an extra 4km to this hike, come back down along the Winter Track via Cleland.  It's much quieter and you'll spot tons of wildlife - kangaroos, koalas and black cockatoos to name a few.  The track comes back out at Waterfall Gully Road.

2.  Marino to Hallet Cove

This walk tests your knees with lots of steps and gully crossings.   But the views out to the Gulf of St Vincent are superb.  The rock formations are ancient and inspiring.  There are some detours where you can walk right down onto the rocks by the ocean.  Normally you can spot a few seals playing off the coasts.  Nice to make an afternoon out of it and take your time exploring.

You can walk the whole distance to Hallet Cove (14km return) or turn back anytime.  Another option is walking one way and then catching the train home.

3.  Morialta

Lot's of waking options here to suit all levels.  You can take a short stroll up to the main waterfall.  Or climb up to the second falls.  A loop winds back along the top of the valley and looks back over the waterfall.  Normally a good place to spot koalas.

Note: there are no water taps en route, so be sure to pack a drink.

4.  Moana to Southport

This is a nice coastal walk where you check out the surfers at Seaford along the way.  About 8km return.  You could finish your walk at the Deep Blue Cafe.

5.  Somerton beach to Glenelg

This 3.5km return loop is nice way to start the day and get the legs moving.  You will often see dolphins and seals splashing around along the way.  The Broadway Kiosk provides a good place for a coffee or brunch on a Sunday morning. 

Also some of the best views at sunset!

If you would like join us for a hike, sign up here

Please leave your comments and suggestions at the bottom and let us know about your favourite walks in Adelaide!

How Foam Rolling Can Help With Headaches

Many headache sufferers we see in the physio clinic have a very stiff Thoracic spines.

This is the part of the back that runs from your upper shoulder blades down to the upper waist line. 

**The thoracic spine is designed to move and be mobile**

Unfortunately for many of us - through excessive sitting, driving and generally poor posture, this part of the spine has lost its flexibility. 

In particular the upper back starts to round over time.

This stiffness then leads to compensations - commonly tightness felt in the neck, shoulders leading to chronic headaches. 

These foam roller exercises are designed to improve your posture, increase mobility through the thoracic spine and decrease the pressure on the head and neck.

If you are a headache sufferer, please give these exercises a try and let me know in the comments how you get on.

FREE PDF DOWNLOAD CLICK HERE

FOAM ROLLER EXERCISES FOR HEADACHES

Follow this link for information about our Foam Roller Classes

The 5 Best Books To Read For Runners

1.  Running with the Mind of Meditation

Sakyong Mipham brings meditation and running together in this book.  He relates his experiences as a meditation teacher with the stages he went through as a beginner runner, right through to his marathons.  He also talks about balancing the sympathetic (running) nervous system with the para-sympathetic nervous system (meditation).  Once you get the balance right, great things can happen. 

2.  Chi Running

Danny Dreyer melds the world of tai chi and running and shows us the way to running efficiently and safely.  He does a great job of explaining the importance of posture, core strength and proper alignment.   The principle focus of Chi Running is to work smarter, not harder.  Understanding the body's elasticity and spring system, you can improve your efficiency by 30%.

3.  Running and being

Written in the 1970's by cardiologist George Sheehan, we get an appreciation for the internal thinking of an elite runner.  The ups and downs, depression, elation and everything in between.   This book will open your mind to the intricacies of pushing your body to reach its highest potential.

4.  The Story of The Human Body

In this book, Daniel Lieberman goes into depth to explain how our lifestyles are mismatched to what our DNA has programmed us to do.  The consequences are drastic.  This book will give you a new appreciation for movement as a powerful medicine.  He also explains that are human frames are designed to run.  Sitting and inactivity have lead to weakness in our gluteus maximus - a key muscle for efficient walking and running.

5.  Yoga for Runners

A great collection of exercises to balance the body and keep muscle imbalances from getting out of hand.  Also the author spends a good deal of time explaining the importance of rest and recovery.  Following a restorative yoga practice will be invaluable in helping your body to heal and recover from your running training.

Now it's your turn!  Please let us know your favourite running books in the comments!

Research Update - Benefits of Foam Rolling

What is the Evidence for using a Foam Roller?

Foam rolling is a method of self-myofascial release that can be used all over the body to improve flexibility. Research (Junker and Stogg 2015) suggests 4 weeks of foam rolling the hamstring three times per week was enough to produce a significant improvement in hamstring flexibility.

Foam rolling has also been shown to decrease muscle soreness after intense exercise (Pearchey et all 2015). The participants in this study foam rolled for 20 minutes immediately after a bout of intense exercise and then again 24 and 48 hours after. They experienced significantly less muscle soreness compared with a control group. Researchers believe foam rolling may trigger a release of the pain relieving hormone oxytocin.

Chan (2014) found that self-myofascial treatment, in addition to home exercises, was found to reduce cortisol levels and increase heart rate variability. This indicates an activation of the para-sympathetic nervous system, crucial to healing, optimal recovery and decreasing stress.

Conclusion

Using a foam roller regularly will keep your musculoskeletal system healthy.

Aim to use your foam roller on a daily basis, spending 1-2 minutes before a workout and 10-20 minutes after an intense bout of exercise to improve your flexibility, reduce soreness and improve recovery times. Rolling the upper back every day can help maintain spinal flexibility.

The roller helps in 3 ways:
1. improves flexibility
2. improves core strength
3. activates the para-sympathetic nervous system (reduces stress and enhances the body's healing ability).  

Powerful stuff, if you know how to do it right!

Research links:

The foam roll as a tool to improve hamstring flexibility - Junker and Stogg

J Strength Cond Res. 2015 May

Foam rolling for delayed-onset muscle soreness and recovery of dynamic performance measures. Pearchey et al (2015) Journal of Athletic Training 

Short-term effects of self-massage combined withhome exercise on pain, daily activity, and autonomicfunction in patients with myofascial paindysfunction syndrome Chan et al 2014

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When to Use Ice and Heat

Every day I get asked by patients about when to ice and when to use heat on their body. 

Today I wanted to help clarify this to help you recover quicker from your injuries and get back to doing what you love.

When To Ice:  When inflammation and pain dominate, use ice.  

For any new injury, such as a sprain or strain, it is recommended you ice for the first 48 hours. 

This will help minimise inflammation. 

How do you know inflammation is present? 

- you will feel a constant dull ache

- pain may wake you in the night and early hours of the morning

- there will be redness and swelling

- anti-inflammatory medication is helpful

A certain amount of inflammation is useful, as this activates the body's healing mechanism. 

However, a simple injury can turn chronic if inflammation and swelling overwhelm the body.
This is more common in lower limb injuries to the ankle and knee, as the effects of gravity make it difficult for the body to eliminate all of the swelling.

In Summary, When to ice:

- in the first 48 hours after an injury such as a strain/sprain

- after exercise apply ice to any 'hot spots' that feel sore e.g. knee or ankle

- after an ankle or knee sprain, until the swelling has gone down 100% (this may take several weeks or months)

- daily for patello-femoral knee pain when there is low level constant ache

- for arthritis in joints when swelling and inflammation are present

- 10-15 minutes is ideal (any longer and the body will start to increase blood flow to the area). 

- Apply ice with compression such as a velcro strap. 

When To Heat:  When muscle tightness and stiffness dominate, use heat. 

Heat increases blood flow to the area, helping to flush out the area, bringing oxygen to the tissues and improves flexibility. 

Generally, after the first 48 hours of an injury you are OK to start using heat on an injured area, along with massage and gentle stretching.  If pain is still quite severe after 48 hours, that is sign of a serious injury that should be checked by your physiotherapist and doctor. 

In Summary, When to Heat:

- after the first 48 hours of an injury

- when a muscle feels tight and stiff

- before exercise to increase blood flow to the muscles

- for arthritis in the joints when stiffness predominates

- Use a wheat bag, which retains heat for 10-15 minutes. 

When To Alternate Between Ice And Heat: 

After the first 48 hours, your injury may be feeling improved.  To help increase blood flow you can alternate between ice and heat.  From 48-72 hours after the injury you can finish with ice, and after 72 hours as the pain subsides you can focus more on heat. 

What about post exercise: ice or heat?

Danny dreyer

vs tim ferriss

Forget the postworkout ice bath – study suggests hot water, instead

Final Answer: If you are still unsure, please Consult Your Physiotherapist!

The information presented is a general guide.  Unfortunately there is no black or white answer to which is "better".  It all depends on the context and time frame of your injury.  Everyone is unique and I would encourage you to call up your local Physio, book an appointment and find us the best treatment for you, as an individual.

Please contact us with your enquires 1300 657 813 or dan@kinfolkwellness.com.au

Research Links - please click to see the research paper

Thermotherapy for treatment of osteoarthritis