Have you heard the common line that weights training during puberty/adolescents will damage growth plates and stunt growth? In reality there is ZERO evidence to support this statement.

Despite there being numerous studies that have disproven impaired skeletal maturation from weights training in both long and short term [1][2][3][4], the belief still appears to be heavily rooted in today’s training and rehabilitation.

What people frequently fail to realise is that resistance training can play a vital role in young athlete training as well as injury prevention. Relying on things like cardiovascular endurance and bodyweight exercises are simply not enough to develop the dynamic stability and strength to protect joints and a growing athlete.

Resistance training is most appropriate to a young athlete when body weight does not provide enough resistance, or when bodyweight simply cant substitute a weight. An example of this could be adding weighted leg press for a young AFL player to help with their vertical jump or adding rotator cuff strengthening to a young gymnast.

If these types of resistance training are not put into place not only could you hinder a young athletes sporting potential but you also put them at risk of injury/reinjury which in some instances can lead to a vicious cycle of reinjury.

So keeping a child or young athlete performing at their potential and remaining injury free is no longer dictated by doing tackle or agility drills, it needs to incorporate a level of resistance training to build up stabilising muscles and strengthen soft tissue.
Resistance training is widely used in adult sport so why isn’t it used in young athletes? Research conducted on the topic suggests that when performed appropriately and with good technique that resistance training provides benefits for youth athletes including:

• Stronger bones
• Reduction in injury rates
• Increased strength, speed and power

Its completely understandable for parents to have reservations about resistance training with their children, especially when its been hammered in for so long that “resistance training stunts growth”. If we think about in logically though, the forces a child’s body goes through on and off the pitch such as hard tackles, jumping out of trees and falling from play equipment far exceed the forces that weights put through the skeletal system.

So what’s the youngest age a child can start resistance training then? The Australian Strength and Conditioning Association [ASaCA] suggest the youngest a child COULD start resistance training is 6 years old!!! This isn’t to say that all 6 year old should sign up for a gym membership though, the ASaCA highlights the need for young athletes that are involved in a resistance training program to “have the maturity to follow clear instructions and an appreciation of the dangers present when training”[5].

So to summarise, there is no evidence to support that resistance training will damage growth plates and stunt growth in the short or long term but there is evidence to suggest resistance training leads to stronger bones, reduction in injury rates and increased strength, speed and power. 

Do you get aches and pains after even 9 holes of golf? Are you getting less movement from your body and it’s costing you your handicap?

Unfortunately, golf is not the exception to sporting injuries with up to 80% of golfers experiencing back pain at some stage. Of this percentage, too many cases are likely to have recurring and relapsing symptoms form a poorly managed condition.

Now more than ever an exercise program is an essential part of your golf game.  A long period of rest followed by a sudden increase in activity is the most efficient way to cause an injury. Without a structured exercise and mobility program you risk strains and sprains to your body that will not only effect your game but also put more demand on other body parts to compensate for any lack of movement. This can change muscle memory and the way you swing, skyrocketing the risk of injuring other parts of your body.

Due to the nature of golf, hips, backs and shoulders are often the most susceptible to injury. Each one of these body parts play a key role in your swing and can make life a nightmare when injured.

SALVAGE OR SAVAGE YOUR HANDICAP
A structured exercise and mobility program can be a lifesaver for your handicap, it can make sure that joints are moving smoothly and muscles are activating correctly. Not only can an exercise program ensure that all body parts are working together but it can also help take your golf swing to the next level.

Getting expert physiotherapy advice on your biomechanics and a program will identify areas to build healthy muscle, ligaments with the right exercises, the right exercising strategies beyond just swinging to make your golf comfortable, minimising the risk of injury and enhancing safety. The benefits are…

• better management of injury and having the tools to look after yourself.
• understanding what your physical limitations are and goal setting overcoming these with a clinically informed treatment plan.
• Alternatives to just golf to train for golf involving other forms of exercise to target the same goals. Think of strength exercises and flexibility work.

If you have ever hurt yourself playing golf and then continue reinjuring yourself keep reading, we are going to touch maintenance and preventative exercises to make sure your body can handle anything golf swings at it!

​Watch out for part 2 next week!

​Osteoarthritis is the type of arthritis that happens over time as the cartilage layers change over time making them less resilient. Cartilage is the spongy tissue that coats the ends of bones in joints and acts as a shock absorber. Normally, damaged cartilage is constantly being repaired as old cartilage is degraded. When the balance between degradation and repair is thrown off, cartilage thinning occurs. As a result of cartilage thinning, the joint has more friction causing a joint to become inflamed. 

​Osteoarthritis is the most common type of arthritis, resulting from thinning cartilage levels. Rheumatoid arthritis is less common and occurs when the immune system mistakenly attacks the joint lining, causing painful swelling that can eventually result in deformity of the joint.

While there is still much to learn on the subject, some known risks factors include:

• Overweight: increases load through the knee
• Age and gender the older you are
• Gender: women over 50 are more likely to have OA than men over 50
• Genetics
• Trauma: previous injury to the knee, including sports injuries, can lead to OA Knee.
• Repetitive stress injuries: which are usually associated with certain occupations, particularly those that involve kneeling or squatting.  

​Pain is the most common symptom of osteoarthritis, occurring primarily when the joint is moved, rarely at rest. Other symptoms include:

• Limited range of motion
• Crackling sounds
• Stiffness
• Buckling or locking of the joint
• Swelling / inflamed joints

​Our clinicians can diagnose osteoarthritis of the knee based upon the symptoms you are experiencing and through a physical examination. In terms of imaging, x-rays can be done to verify osteoarthritis and show the level of progression in the joint. 

​It depends on the severity. Initial treatment is generally directed at non-invasive pain management. Pain related to joint osteoarthritis may have different causes, depending on the individual and the stage of the disease.

We ensure individualised treatment prescription based on your examination findings. This is best current practice (1).

In general, treatment is

Specific targeted exercise to address, strength, agility, coordination to cushion joints, stimulate healthy cartilage and minimise friction.
​
Also included is:

• Health and behaviour modifications, such as patient education, physiotherapy, exercise, weight loss, and bracing.
• Physiotherapy is aimed towards strengthening muscles around the joint and participating in a low impact graded cardiovascular exercise program.

• Treatment options also include medication for pain relief such as anti-inflammatories or Panadol.
• Corticosteroid injections are also an option.
• Platelet Rich Plasma injections are becoming more common place with good outcomes in the short term. The longer-term benefits are still being investigated by researchers.

Unfortunately for some people, especially those whose osteoarthritis is at a more advanced stage, conservative treatment is not enough for a lasting solution.
​
When quality of life and makes daily activities difficult to perform then a joint replacement maybe recommended whereby the knee joint is replaced with an artificial prosthesis. This surgical procedure has been shown to reduce pain, enhance quality of life, and improve your ability to perform everyday activities with fewer or no restrictions.