#1. How to exercise without injures, with Matt the physio.

We're going to start with a lot of common mistakes that people make when they're starting to train.

I think this is going to be a good conversation for a lot of people there from a physio, Mack nutrition coach will go all over all the topics. Our point of views on each one and all that sort of stuff. But as always everybody listening. If you feel like you're getting something out of this, please give me a thumbs up and make sure you hit subscribe so you don't miss another episode with Matt. And if you do get something out of this and you feel like somebody you know is going to get something out of this, please share it with them so. They can get the same value out of it. And that'll do, let's get into it. So how about you introduce yourself first? Because most people have watched this. Or listen to, this will know us too, but they might not know you. So. What are you currently doing with yourself at the moment? As in general, work-wise and all that sort of stuff cure my name is Matt. I've been working as a physio for over 5 years now. Studied in Sydney, did a postgrad study in high-performance sport and currently working on the South Coast and I like to refer to it as Paradise down here. Yeah, great lifestyle, great people. So so yeah, that's me at the moment. Just working down here for the short term and then looking to maybe go back to Sydney sometime soon. So that's me special interest wise I think I'm just interested in the whole picture. I think I like a holistic view of health when I'm talking to patients and 'cause it makes sense to me and it makes sense to them as well. So that's probably where I stand with. With my interests and yeah like the challenging ones as well. So yeah, cool and challenging cases or longstanding cases have been struggling with pain for a while or makes you think a little bit more so it makes me think and the ones I bit more rewarding and enjoy it. But hopefully, some people will get something out of this today. Yeah, very good so your post-post-grad was sports performance. What did that look like? What did you do? As a D dated 8 opting for ProScan? Here's more so figured out. Data collection was. In regards to like you know, crunching numbers and we'll talk about why numbers are important coming up, but a lot of number crunching in that 'cause that's important for like half-formed sporting teams to do with their load and to do with managing their load in particular. And I guess we did strength conditioning. Some basis of you know all the lifts and ways to test those. Just have ongoing maintenance programs in terms of how to calmly assess and lookout for someone who you know may be at risk of injuring themselves at a certain point due to different factors, but a way to kind of screen those throughout the season. So that's what kind of that was. So more server with the high-performance environment and looking at like a late sports team and what physio involves can do, you know we had peas there. We had strength and conditioning coaches and physios and I think there's maybe one Cairo in it so there's a range of practitioners in there which was good, so it's kind of like you've got your field and you can kind of do whatever you like. Cool, so he said all about crunching numbers. When you get into that Platformance area it's all going to be about trying to get those 1% increases. And try to get. The most out of each, every little bit you can. So you said you got some notes in there about numbers and stuff. Can we dive into those straight up? Yeah, not so many numbers I guess. So I think it's just talking about definitions of what we call of. What load is that we have interesting to talk about? I think, and I think diving into training. I think everyone finds this is a common issue. You know everyone's jumps on the bandwagon post-New Year's make some resolutions. OK, I'm going to do a running program or I'm going to push up the program. You know, and then that dog into it and then go seven days a week, as hard as they can and put all their effort into it. And it's great, you know, motivation and but this is where I see a lot of people coming in with the real big spike in their load. And that's just a running load, which then. Equals an injury. Yeah, 100% say that all the time. So what's your definition of load then?

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Well, well, well, well I guess load is an accumulation of factors is an accumulation of stresses. You have internal-external stresses, so external stressors or what you do. So that's what everyone would usually describe loaders. How much weight did I leave? How long did I train for? How hard did I run? Those factors, so that's also external load. But no one thinks about this internal load. An internal life is your physiological factor. Your psychological factors. So examples of those include how you slept last night. You know how stressed you are. That could be to do with work could be to do with home issues, some family, you know. There's always something going on in one's life. That one is always crazy, so it's some sort of stress going on so. I think it's just like taking the whole picture of OK that isn't loaded is accumulative and it's a combination of factors. It's not just how much you did. So I think that's it. That's massive in terms of just realizing and acknowledging those factors is important, so. I guess if someone does wake up with. A bit of pain. Being in an area depending on where it will be, say it's a hip joint. Say it's an E and they blamed that the 10 box jumps they did yesterday and yesterday's workout. That might just be the icing on the cake. That's done it to them and maybe the accumulation of them having a high load that week. They may have had a big squatting quadding week in terms of external load they may have high, did lots of jumping, hopping all that kind of stuff which is loaded up that those structures. And then at the same time, you've got kind of that internal loads. They may have had the biggest week at work and they have may have been sleeping bad and then they have been quite shocking in terms of hello. Got a visitor. So yeah, they're kind of factors that you want to, I guess, acknowledge and also manage because they're part of your stresses in their party and load. And if you don't manage those, then like anything you're going to break down. It doesn't matter where you are and this is where. You can have a slight weakness somewhere and a lot of people buy weakness for the cause of pain, which is pretty fair, but if you're not pushing through that, you know that top part of your loader capacity, then you're not going to injure yourself. It's only when you push yourself past that tipping point of your capacity. And guess what, you end up with an injury and the injury often is just wherever your weakest link is, so. Yeah, I think we both dive into that a lot with our clients as well, not just doing work externally but internally as well. Yeah, water, food sleep. Yes, that whole picture and if you have I feel like if you have like a few people on board and that's when you have like a say if your client you know that's when you say you have two other physio involved. You do have a nutritionist involved and everyone saying the same message. And if the client is hearing the same message and understands that message and believe in that message and that's when things are going to happen, is that where you find that like? Yeah, it's sort of like. They need like the team too, I guess, support the more than if they just have, say, me, then it's sort of like it's just coming from you, whereas if it comes from three different sources and they're hearing it in lots of different ways as well, which sometimes it takes a bit to resonate with people like they have to hear it a few different ways before they actually like click on that. It's more than just what I put in my mouth that makes a difference, I guess everything. Especially with a stubborn Father's Day. Of the West, so that's and I guess that's a good point, so. Somebody takes all this info in from three different sources or more and then put it into practice. But what about those people like you said, who just after Christmas, New Year's make those resolutions? Jump straight in the overload that first week. And then obviously get an injury. Come and say you. What's yours? Watch your course of action from there. But I guess that's in regards to the current. Trying to educate someone about these things that we're talking about now. So that's one of the big things it would educate someone about load and how it's accumulative and how it's you know you've got lots of different contributors to load, not just how much you do, even though that is a big one. And so I guess it's talking about those, and then really is physios, or we do. And this is something that Greg Lehman Physio and he's also physio and chiro from Canada. He said the biggest thing that we do is physios is we calm **** down and then we build **** back up that's all we do which is like. Pretty basic when you think about it. Pretty simple, but it is true. That's all we do, yeah, so so I guess from a PT origin point of view, all that sort of stuff. How do you calm things down? But also keep motivation and consistency or what should that look like going forward so you know they going hard? Smash out one week? You know awesome, but then injured. How do you sort of progress them from a sort of calming down? And then let's move on. OK, so how do you kind of progress them from when they are really, really sort of moving forward? Yeah, I guess you've gotta. We use techniques as you know, manual therapy, whether it be dry needling. With the typing, if needed, just any technique really to settle the structure down 'cause it's going to be sensitized and sore. And after we've set it down then we work on loading it back up gradually and in regards to. Getting the patient motivated and to stay put. I guess it's about setting some goals and about setting some realistic goals, and that's where you gotta sit down and have a good chat and think OK, what do you want to achieve and how are you going to achieve it? And I think that's going to be the way to do it rather than just being gung ho and. And going pretty. Hammond Hammond Howard yeah, which ends up sometimes. It doesn't end up in injuries if the person has a result resilient body. A lot of people do it here of all these great stories where people do no training at all. Do a marathon there completely fine. So like some people can cope with it, but a lot of bodies can't. So it's just those where you have to, you know. If you do get injured, then that's when you have to kind of think about it, and for some people, it's like oh OK, I got injured. OK, this is a bit of a stepping stone and it's empowering as a physio to be able to teach someone about their body. After they've done something like that, 'cause they come out of the physio session, not just feeling a little bit better, but they know their body better and they can understand why. Why did that? Why did that get me sore? Yeah, that's awesome, so yeah. To complete the job. Yeah, cool. So progressive overload.

How would you explain that to a newbie that's just starting? In regards to how where should they start and how? How my son was walking in the gym and says Matt, how much you lift today? How much exercise should I do? Talent space stream you don't. You don't know. You can't tell someone that. You've got to work with them and find out what their limit is, I guess, and that's why testing is important so you can find a bit of a baseline about what they can and can't do. And then that gives you an indication 'cause once you've done testing. You know how they move and you know what they can and can't do. And then you can start to set a little bit of a. I guess starting point, but like anything, a lot of its trial and error. And if you do something and they pull up to soar and they do too much, then you have to know how to progress it. And back of it. Or if they're smashing the like and not finding it good enough, then you know you gotta know how to come to challenge him without overloading them as well so. I feel like there's no right or wrong with that. You just gotta play around with it a little bit, but I think doing some testing and if you're starting with a different program, this dog is allowed on wrestle, sign off, sign off with a bit of a program, then what you have to do. It is really good to lay down some tests, some objective measures that you can do together and the visas. Either some things that. That your PT or that your coach will work with and you might regularly test them. So it might be you start. You know you do the baseline. So the first time you do it and then you know four to six weeks. You might do some more testing and then you might test again. So it's something that you do and that will give you motivation as well if you're. Your heart and you think yourself improving? You're doing things that you couldn't do beforehand, and that's a win. But obviously, you know we're late teams and all that kind of jazz. All this. All the testing is like already there for you, you know, so it's like just set up and you don't even think about it, but. As someone who's just starting, which is what we're touching on today and what we're talking about is because it's your everyday person that I think are going to benefit from this convo a lot more than your athlete, but. Still some interesting points to hear for sure, but yeah, I feel like you've got to start somewhere. You gotta get you. Set yourself some goals and you aim towards something and then that will keep your motivation going. But I don't know what do you find with clients. Do you find that? You have to set some goals. You find they come in with goals or what do you. What do you think? Yeah, it's obviously like sense. A lot easier when people come in and want to work with you 'cause you can test, see how they go and then progress from there. It's just a lot harder with people who have. Going or I'm going to start running every single day and overload that way. And then you sort of working with the broken mindset of, you know it's just running. You can't overload running. And then sort of trying to bring that back. Into account, we can overload running. You can overload your joints. Especially going from zero to running. Yeah, Yeah, 60 minutes a day. And then yeah, I said just bring him back going through those motions. Of just progressing. A single time, especially when you coach in big classes or he'll have. Newbies with people that are, you know, adapt to the loads. But just trying to get them not to overload in that situation as well is quite hard. The newbies you mean yeah, yeah. Everybody is everybody's been there or still do it now. Like you going there you go too hard and then you can't move for three days afterwards 'cause you've gone too hard because it's any competitive environment. Yeah yeah. But I have even done it in a non-competitive environment. For sure, but I feel like that's part of challenging your body in finding the baseline. Like you can't go through life and not challenge yourself and not be sore for a couple of days that you don't know. You know this so hard fine line that you don't want to trade because like. At the same time, you do want to challenge yourself and that's progressive overload disease. You provide a new stimulus or so that we can adapt to it. And that's what happens. Our body is like a bit of a chameleon. We adapt to the environment that we put ourselves into. So it just depends on. And bought environment. Your body's been in and how long it's been in there and that will give you all the adaptations you want. And then you gotta keep. Expressing it to new environments, which is a new stimulus for it to keep changing. So. Yeah, and I guess like touching on your point in terms of like we know that running you know loads up your joints. It's actually. Yeah, it is probably in regards to someone who has an injury from a lot of running. It's probably more so the attendance with irritated, not the joints per se. Maybe some of the bones you can get like a Bony stress injury from some upping their load, but the tendons, which is like the spring component of yours. Have your muscles. They're the ones that. You know that tend to copy this like when you go from not doing a lot to doing something like running or skipping everyday things that tend to get annoyed because the muscle can't do it. So you load up the tendon itself. So yeah. I think some doggies are starting to get a little hungry. So yeah, there's an idea. Cool study while running. 'cause running we're not trying to say running is a bad thing here. We're trying to say that you've got to do everything in moderation, especially when you start that they did a study where they looked at runners. And I looked at their knee joints. And that compared a group of runners and sedentary people. And they had a look at who had more arthritis. And can you ask me to guess who had more arthritis in their knees and that people have done nothing exactly right? So we are full of these corny phrases but the motion is lotion. And movement is medicine is another one, but you know you gotta move to feel good. But you know sometimes you might do too much. You might be a bit sore, but it will calm down and if you get the help of a trained professional. Then they can help you calm it down. Or if you talk to your PT or your coach they should have some ideas of how to calm it down. And if it still hasn't calmed down, definitely go see someone and then you can slowly load back up and integrate what you have to do is back into that activity so. Very good, alright? What else you got in that little photo force, not alone. I think it depends on what you want to talk about, so we're being gone for around 20 minutes now. Longboard. Uhm? Or guess what's the most recurring piece of advice or not to be hard? Because like we've been talking about, everybody is very individual in the water. All that so stuff but. What's one thing you could give everybody listening just a little nugget or something just to sort of taking up with them? Personality. I guess, yeah, I guess in regards to little things. If someone starts to train and to do something is try and think about what your goals are. Think about how you're going to get there. And think about what training you're going to do to achieve those goals. That would be the big thing and making sure that you have you know the foundational strength. To achieve that so that you know you have a certain amount of capacity within your tissues and your muscles to do something. If you try and do something too much, you're going to get what you want to get paid, so that difference between capacity and we get pain. You know you just try again, overloading your body so. The idea of doing some strength stuff is that you give your body a little bit more resilience in whatever you want to do. I'm not quite too as well. If you have a shocking sleep. If you're stressed out and you still want to provide the same workout that you did yesterday or two days ago, 'cause you might do a workout two days ago and be fine and you're super stressed out and you have a shocking sleep the night before you do the same workout and you get injured from it so. You're going to look at it and that's good. You're kind of relative loud, so we're going to look at your load each day and going to be conscious of how you feel that day. And I feel like you know, listening to your body is important, yeah, but yeah, do you find that with nutrition stuff as in listening to anybody? A bit harder to use an analogy, or you still obviously feel a little bit harder because of a lot of people. Their bodies like saying the wrong signal, sometimes because food can be like. Trick your mind, I guess because like salt and fat and all that jazz are. Delicious, so listening to your body's try to avoid using that term, I suppose. Just like that. Imagine somebody's feeling like a little bit down and had a headache and then went to Mac is to get a thick shake to fix it. This guy is guilty. So you listen to your body in that way, guilty. It could, like you know, very. Max said what your body is telling you can be something different. Definitely yeah. So how do you? How do you? How do you go about that then? What do you do about telling them to ignore their body's that more when they're craving something? What is like the nutrient all the minerals, vitamins or whatever that they're craving? So like say they want. I know hot chips, they probably just want salt and something crunchy, so they don't necessarily need to have hot chips. They could have like mashed potatoes with dinner, and it would be that just as satisfying or I do try to get them to have like the plain version of their craving. So say they want chocolate. Try to get them to have like cow nibs or something that's very like the plane equivalent of what they're craving, which is actually what their bodies asking for. So like say, the fake craving for chocolate might be lacking iron. So by having counties that are like top up that I live a little bit and they might want the chocolate. After that, they just think that they want it. Monster as strong as it is very strong yet powerful. I find that a lot in people as well in regards to injuries. So one last thing, I guess we could talk about practical uses of your knowledge. I guess. What can people do practically? From guessing from an external load. What advice can they do? To give them. Yeah, yeah, definitely yeah. But you can do it, especially in regards to that external load. I guess a training diary or log and recording your training is really important, especially if you're starting 'cause this is how you can measure load as in train how each workout or whatever makes you feel. Or you can use that which is a rate of perceived exertion, so you can kind of like a scale and you can kind of look it up and it's got different subheadings. If like, was it easy, medium, hard? Top think different subheadings and something it's a maximum of 10 and you can kind of put that down as. I guess the objective measure of how hard you felt that session was. So that's one thing. But the time you trained what activity you did, just writing those things down in a bit of a log, 'cause then you can relate that to. If you wake up with pain one day, you can kind of look back on that log and kind of work out what you've been doing and that kind of fits nicely in with all these new devices that everyone's wearing. You know whether it be the whoop bands or whether it be, you know the Garmin. Watch the Apple Watch, you know how many rings have tipped off type thing so. I think it's all measured a lot more than we think it is now, so it's just like using those measurements and using. The information that you already have pretty much too kind of work out OK. What am I going to do about this and how am I going to train a bit smarter within this? That insane? Like yeah, I've had friends who did in April running challenge, you know, and then summed it up to 250 kilometres in the month and some of their bodies were fine and some of them weren't. So it's just interesting. I guess different people have different levels of their capacity and this is where things will kind of change. But there are some basic exercises that you can start with that you know if you are doing a certain activity, they're going to don't believe in is ever going to be bored? Bulletproofing? An injury, and if anyone tells you that I'm going to try and bulletproof your back from everything. So again, there probably won't be listening to them. Because it's impossible, you know you do have aches and pains every day, and you're going to have something that might pop up to be sore, but as long as you know how to manage it or how to calm it down when it comes up then you're fine. You're happy. So I think it's more so dependent. On what you doing. And what strength stuff do you need? 'cause there's going to be another running versus doing a pushup challenge is going to be different strength passes in that so. Yeah, I guess it's finding out what you want. Kill.

Yeah, have you ever looked at the wood? What it tracks and everything? I've had a bit of a look, I've gotta make that physio mate that loves him. Yeah so yeah 100% 'cause it tracks your external load but it also tracks your internal load. And again, it's just one thing that people don't even think of like the internal load people get help and go workout. It'll make me feel better. All that sort of stuff we don't like. We just talked about don't take everything else into consideration where this tracks it for sure, and it's one of those, especially when you're stressed out like you know when you want to smash yourself at the gym like it's like a fine line to account. It's going to benefit me mentally and get me mentally over the line, but you know, are you pushing yourself and will? Will it end up in an injury? Most times no, but if you have a pre-existing legal there and you are super stressed out and you smash yourself, and that's when things can get a little bit sore, but I guess it's just again listening to your body and time. Understanding your body, there are some days we're on our way. I can't do a deadlift 'cause I've got back issues so I'm not going to. You know, if I want to go out and do something stupid and get that good mindset of our work hard, I'm not going to do deadlifts, so I'm not just going to aggravate the **** out of it, so I think. People over time we got alert will start to learn their body, what loads they can do in those times of high stress, low stress, sure, but then again you don't put boundaries on yourself too. No, no, so it's again a fine line between knowing what you can and can't do. But then saying, you know I'll know today because I've had haven't heard of it. An amazing sleep. My back is going to be so when I'm going to be doing a deadlift 'cause most likely if you do a deadlift then guess what it's going to be sort 'cause the way you think about our feeds into how you feel so that whole so it's kind of again dependent on yes understanding your body and knowing your body will give you more information. Yes, I agree definitely.

But how you use that information isn't is another way, but that's where it's like. I feel like a lot of people now these with these bands or with the watchers say they have. They get almost anxious about how they have slept or how they have performed, or how well they've recovered on the web stuff because. Because they watch as told in that area covered at 60%, but they feel pretty good, yeah? So then you're like Oh no you put yourself down to it. I don't know if you guys find that you felt fine. Find yourself getting a little bit anxious sometimes about it. I think if you have a strong or healthy mindset and relationship with exercise. I just say it is like an extra tool like I always do. Decide before I look at my whoop, how I feel that day obviously and then my whoop is just like an extra tool saying you could go a little bit harder even though you don't feel that great or you feel great but your body hasn't recovered well that should off like I sort of use it as secondary rather than initially with a grain of salt. Yeah but a lot of people don't have that mindset. Pretty like before you get one you should have a good healthy relationship with exercise. Yeah, that's true for sure, but most people get the thing together. Yes, healthy relationship with that which makes us around I suppose. For sure, for sure, but. It can work both ways. But like I said, it's just what more onset and I guess again it comes down to what you want from it. That is what your brain is going to tell you so. What you're expecting from it is sort of subconsciously going to get from it if you know what I mean, so meaning if. If it gives you a good result, then you're feeling good or meaningful. Yeah, yeah. So if you're going into it like this is going to change my life, this is going to make me fit. Then you're probably not going to challenge yourself as much because you're relying too much on the data rather than. How you feeling where if you go in with a sort of. Holistic View and just it's an extra tool that you can use then. It's probably going to be more beneficial. Yeah for sure. They've come a long way that these technologies, which is awesome to say but. Obviously on the downside as well as that. When you look at the daughter of it all and how they measure sleep some as I guess accurate or sensitive as we think, and if so, where? If we're relying on that to tell us how I'm feeling then that can be a bit of an issue, so I've some patients have done sleep studies and all that kind of jazz and got some more information about that, but. Yeah. Kill. Let's leave it there. We've been going for a farewell. If people stayed at the end, if you are still listening, thank you very much. Give it a thumbs up 'cause you're locked it and he lasted the whole video. But yeah, reach out. Let us know in the comments below what you want us to chat about next. 'cause Matt will be here for the next one as well. Locked him in for a couple. So yeah, let us know what you want to hear and give us your questions and we'll answer them in the next episode. Thank you all for tuning in.