Our Bondi Physio clinic has seen a real change in injuries since Covid 19 hit Bondi. 

Us Bondi people are spoilt for choice whether it be our fave yoga or Pilates studio, our fave HIIT class or gym. There is always a class starting soon where you can get your sweat on. However with all the gyms being closed and our daily exercise class routines being thrown out the window this has led to some real changes in the injuries our Bondi Physio clinic sees.

So what are the most common injuries we are seeing?

1. Running injuries

So many people are out running and now have the bug (wait until you enter a race!). However just like any other training your body needs to build into it. 

Could you imagine doing F45 7 days per week? Probably not. If you do maybe right down our number! Just like f45 running can be addictive and you want to do more and more.

The number one cause of running injuries is too much too soon. Think about increasing your running weekly compared to daily. For example I'd consider if you are new to running increasing by a max of 2kms your first week. For example doing 2 5km runs and maybe a 7km run. But….. what we are seeing is literally people going from 4kms, to 6 kms, to 10kms to 12 kms in their first week. That’s more than a 100% increase in the amount you are running in the first week! Think 20% max if you are running under 10kms

The other major variable with too much too soon is the amount of speed in a week. Research actually shows that 80% of your week should be nice easy “recovery” running with only 20% considered high tempo or intensity. So if you are doing loads of hill sprints or high intensity consider adding more recovery.

If you are really new to running there is an awesome program called couch to 5kms. I highly recommend it. You can view it HERE

The other major reason for running injuries is technique or poor running mechanics. If you have tried to reduce your running load with the above advice and it still isn’t working. I’d recommend you come and see us here at our Bondi physiotherapy clinic. Click HERE to book.

If you want to read more about running injuries and their causes click HERE

So what else are we seeing in Bondi?

2. Working on the couch injuries

Let’s be honest, a few weeks ago we were slightly under prepared for this immediate work from home environment change. A lot of us literally received an email saying “work from home until further notice”. Right…..

So a few things happened

• A lot of people were actually working longer hours. No commute and no gym routine. Just straight to the couch/ dining room table. Admittedly the old track pants became the new work clothes for myself

• Our bodies were used to an ergonomically inspected work setup that was well adjusted. We had routines of getting up to get water and take regular breaks. This was changed to the sofa and a laptop

• We stopped moving. Gyms were closed, we couldn’t surf, it completely changed our step counts for the worse. Our bodies crave movement and that drastically changed.

• We all started baking and drinking enough wine to make your average pirate gasp in shock

So for those of us who are still working at home i’ve created a blueprint of how to set up your home “office” whether that be on the sofa or at the dining room table. Click HERE to check it out

Finally for those that crave movement and just want to move. Click HERE to do a quick movement class by our Physio Pilates team you can start today. Just click HERE

So strange times again here in Bondi. I feel like we have turned a big corner and are heading into some sort of normality soon. Gyms open June 13 so am pumped about that.

If you are stuck and need some help with an injury contact our Bondi Physio clinic HERE