Wellness Consulting - Creating health and fitness content from industry experience

Why Runners Get Achilles Tendon Injuries

Running content and commerce hub Running Divas asked Aprivé Wellness for some expert health and fitness content about Achilles Tendon injuries:

Not many medical terms for muscles and tendons are well known, but the Achilles is one of the famous few. Achilles tendon injuries in runners are fairly common but the reasons why they occur are still poorly understood. To understand achilles injury, let’s start from the beginning.

What is the Achilles?

The Achilles is a tendon the spans from the middle of the two Gastrocnemius heads (bulky calf muscle) and attaches onto the heel bone.

What makes you likely to injure your Achilles?

The jury is still out on this one. When it comes to running, it comes down to technique and the biomechanics of your feet and ankle joints. As Achilles tendon injuries are multi-factorial, there are countless biomechanics factors that come into play including ground reaction forces, muscle activity and joint motion.

Only one biomechanics variable has been shown to definitely increase Achilles injury risk:

-High braking force placed on the achilles tendon

Other factors that may contribute:

- Low arches

- Running on soft surfaces

- Poor ankle range of motion

How do you know if you’ve injured your Achilles?

If you’ve ruptured your Achilles, you’ll know! Often patients hear a loud crack, and the tendon can be seen under the skin, recoiled halfway up the calf like a retracted rubber band.

An overuse injury or tendinopathy isn’t as obvious, but patients report pain on walking, particularly on the push-off phase, pain with calf raises, steps and often pain when touching the tendon. Your physio will often feel a difference in the consistency of the injured tendon: Often it will feel lumpy and thicker than the uninjured side.

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Image: Mark J Sebastian

Aprivé Wellness writes for Live the Process

Changing the Gluten-Free Mindset

Aprivé Wellness was asked to write for Live the Process about gluten-free living. Live the Process is an online activewear store with an inspiring, motivational blog, and I'm thrilled to be a part of it. Their emphasis on living well is exactly in line with Aprivé Wellness' ethos, and this post outlines how to live well with a positive mindset when you're diet is constrained to being gluten-free.

Living gluten-free can leave you feeling isolated and excluded, but it doesn't have to. By changing your mindset; you can be stop substituting your old favourites with new gluten-free versions, and explore all the new, exciting menu options of your diet. A positive change in mindset can be the key in enjoying being gluten-free, rather considering it a burden.

"1. Remember: Gluten-Free Living Is Healthy

Gluten has no business in some foods, but it’s used to “pad out” the product. For instance, wheat is used in most commercial soy sauces, yet traditional soy sauce contains no wheat at all. By cutting out sauces and foods that use gluten to water down the genuine ingredients, you’re consuming food without extra additives.

Still, keep in mind that cheap gluten-free products are often more refined than their wheat-y counterparts. Don’t grab something because the label says “gluten-free.” Check for quality. From experience I can tell you that cheap gluten-free bread is awful, and cheap gluten-free cereal is packed full of sugar. So, make sure to choose good, quality products."

How to Stretch

Fitfluential Guest Post: 10 things you need to know about stretching

Aprivé Wellness was asked to write for international Fitness portal Fitfluential about the best ways to stretch. There's so much confusion about stretching, and everyone's yoga instructor, personal trainer and physio seem to recommend a different method. I wanted to dispel the myths, so I examined the newest evidence on stretching to answer the 10 most common questions my patients have asked me about this important pre and post exercise practice.

1.) Why do we stretch before sport?

To prevent injury and prepare for the activity you’re about to do. Stretching to increase flexibility and stretch connective tissue like in Bikram yoga and yin yoga is a different style of stretching.

2.) What is static stretching?

Static stretching is when you hold a stretch position without moving for around 30 seconds eg. Reaching toward your foot for a hamstring stretch.

Read the full article here

Physio & Pilates Guest Post for Fitness in the City

Safe exercises to say goodbye to low back pain forever 

Australian fitness and health blog Fitness in the City asked for an article about safe ways to get rid of back pain, so I incorporated physio and Pilates information into a handy article:

"Did you know Low Back Pain is the most common musculoskeletal health problem in the Western World? Here’s the best new though: It’s preventable, and easily treated. All you need is commitment and you can say ‘good riddance’ to your back pain for good!"

Read the full article here

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*Please remember though, see a doctor or physiotherapist before doing any exercise programmes for your low back pain.

Gluten-free Vegetarian Recipes

Aprivé Wellness featured on The Upside Blog

Internationally beloved activewear brand The Upside Sport was keen to feature the nutritional element of Aprivé Wellness' scope - so I wrote a guest post just for them.

It can be hard for coeliacs and those with a gluten intolerance to make tasty comfort foods at home without including meat in their dishes. From creamy peanut butter tofu to rich quinoa bolognese, I shared some of my favourite vegetarian gluten-free recipes in this special blog post.

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Image by Aprivé Wellness

Aprivé Wellness invited to write for The Wellist

Wellness & Pilates on your next plane trip

I was thrilled to be asked to write for travel and wellness guru - The Wellist. Check out my article where I shared 5 Pilates exercises you can do right in your plane seat. 

Long haul flights leave you feeling stiff, sore and tight, so why not try these 5 easy Pilates exercises to stop the cramps and keep you limber from departure to arrival.

Read the full article here

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