Fighting Fit Physiotherapy Nerang Gold Coast
Unleashing the Power The Importance of Strength Training for Motocross Athletes

Strength Training for Motocross Athletes!

Unleashing the Power: The Importance of Strength Training for Motocross Athletes

Strength Training for Motocross Athletes

Motocross is both a physically and mentally challenging sport that demands a high level of skill and physical prowess.

 

While mastering bike skills and developing racing strategies are vital, many riders overlook the significance of strength training in enhancing their performance on the track.

 

In this blog, we will discuss the benefits of incorporating strength training in conjunction to bike training from amateur, pro to elite motocross athletes.

 

Enhancing Bike Control with Strength Training

Motocross requires riders to navigate through many unpredictable obstacles. From Braking and acceleration bumps, knuckles in up-ramps, ruts, sandy whoops or constantly changing track conditions.

 

Anything can change from lap to lap, moto to moto. The body is required to adjust and move with the bike through all of this.

 

Having a robust foundation of strength developed helps athletes maintain better body awareness, bike control and allows riders to react swiftly, maintain balance and control body posture and technique in high-pressure situations when the bike reacts to the track under you.

 

Next time your bike steps out, you have a moment or near miss, think “could have this been a result of my body not having the strong foundation to absorb and react to the bike”?

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Increasing Stamina and Endurance to Last Longer

Motocross is the most physically demanding sport in the world.  Moto’s lasting anywhere from 10 to 30 minutes.

 

Strength training not only builds absolute strength & power but also improves muscular and cardiovascular endurance.

 

Following a consistent strength and conditioning training program specifically targeted towards improving efficiency in movement will help athletes to sustain their energy levels for longer periods during races.

 

It also has significant effect on technique and skill execution on the bike. Being stronger allows you to hold the required technique for longer whether it be standing, driving out of a corner with the bike rather than against it, or getting out of the seat quicker to avoid the bumps and shock unloading.

 

Strength allows you to position your body optimally time and time again to work with the bike, rather than get tired and start working against it,

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Injury Prevention starts with a strong foundation!

Motocross is an inherently risky sport, and riders often face the possibility of injuries due to high-speed crashes and off’s!

 

But also many avoidable injuries, like knee injuries such as ACLs from getting lazy through a corner and dabbing your foot, can be reduced with being strong enough to hold that leg up every single corner.

 

Strength training plays a pivotal role in injury prevention by strengthening the muscles, tendons, and ligaments, making them more resilient to be able to withstand the forces experienced when on or when you come off the bike.

 

By targeting specific muscle groups and incorporating exercises that improve sport specific movements, athletes can reinforce their bodies against the stress, strains, forces and impacts commonly experienced on the track.

 

Did you know, a result of strength training is increased bone density? Kind of important to reduce the risk of fracture and time off the bike!

workcover injury treatment

 

Enhancing Power and Acceleration to Perform Better!

Motocross races often require rapid acceleration and quick bursts of power to overtake opponents and manoeuvre the bike around the track.

 

Strength training help athletes develop greater power and ability to quickly generate force. Not only that, it allows our body to more efficiently absorb forces so we do not tire as quickly resulting in technique break down.

 

Periodised strength training can significantly enhance the ability to launch the bike off jumps, land and absorb, and power through corners.

MX Group Exercise Photo Collage

 

Improving Reaction Time.

Strength training not only has the above physical benefits but also contribute to increase reaction time. The quicker you can produce force, the quicker the body can react to what happens underneath it.

 

If the bike kicks or steps out, the speed at which everything switches on, activates and stiffens to control your body position on the bike, the quicker it is under control and back on the throttle driving forward. This cuts lap times and allows you to go faster and faster. 

 

The ability to make quick decisions on the track is crucial in motocross, split-second decisions and reactions allow us to stay focused amidst the chaos can be the difference between victory and defeat.

 

While motocross may appear to be a predominantly skill-based sport, strength training offers a multitude of advantages that can significantly impact an athlete’s performance.

 

By incorporating strength training into your training regimen, motocross athletes can enhance bike control, increase stamina, prevent injuries, boost power and acceleration, and improve reaction time.

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“Better body control = better bike control!”

If you’re a motocross athlete and you’re not sure where to start with your training or you may be already doing strength work in the gym but lacking direction and not seeing the results…

Come and book a consultation with one of our Exercise Physiologists at Fighting Fit Physiotherapy and we’ll get you started in the right direction!

You will see why we have produced many of Australia’s best motocross riders such as Aaron Tanti, Nathan Crawford, Kaleb Barham, Dan Reardon, Ryan Alexanderson and have many up and coming male and female riders in progress!

As always stay Fighting Fit.

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Renae joined our Exercise Physiology team in 2021.

Having a long history in the health and fitness industry as well as growing up around all things exercise (her mum is also an Exercise Physiologist) this career runs in her blood.

Renae has a love of both strength and conditioning as well as pilates to help people over come injury, pain or health concerns.

Whats better for Hamstrings

Hamstrings… Stretching vs Strengthening?

Whats better for Hamstrings... Stretching or Strengthening?

Hamstring Stretch vs Strength

Ever wondered which is better or which one you should do following a hamstring injury?

In this blog, I’ll talk about something I’ve seen recently in the clinic with patients trying to return to sport after the break earlier this year.

When sports returned a few months ago, we had more presentations of hamstring pain, niggles and strains. Which makes sense, considering most hamstring injuries occur in the first few weeks of returning to sport!

The hamstrings are used in our daily lives and even more so in sporting settings.


Hamstring strength, size, length and endurance relates to a person’s ability to jump, land, change direction, sprint and stop from sprinting.

anatomy of the posterior upper leg hamstrings

The hamstring group consists of the Biceps Femoris (on the outside) and the Semimembranosus and Semitendinosus (on the inside).

As you can see these are big, long muscles. The hamstring muscles are also responsible for providing stability to the knee and protecting the knee and hip from a number of injuries such as knee ligament strains or tears.

 

Should I keep stretching my tight hamstrings?

One patient said to me “I keep stretching my hamstrings but they still feel tight”.  

The feeling of hamstring tightness doesn’t always mean that the hamstrings need to be stretched. Sometimes the tightness is a response to over-stretching and it is actually the body’s protective mechanism from further stretch/stress on the muscle.

 

Some have so much hamstring weakness, the hammy tightens quickly to prevent injury and pull you up before injury.

 

Other people naturally have tight hamstrings. The hamstring is also made up with a high percentage of tendon. Tendons are like springs, they store and release energy really effectively for speed and explosiveness.

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Have you ever stretched a slinky? Did it ever work the same again?

NO!

We need to stop continuing to stretch out the hamstrings and transition to a strengthening based approach.

The hamstrings need to be strong throughout their range of motion and supported by good mobility and strength through the hips, lower back and calf.

 

Let’s strengthen your hamstrings!!

Strengthening your hamstrings with home or gym based exercises will help you run faster, improve explosiveness, improve power and endurance all while helping out posture as well as preventing hamstring and lower limb injuries.

Here are some great exercises to start your hamstring strengthening journey!

 

Hamstring bridge

Perform with your on your back with your heels away from your glutes. Push your hips toward the roof to straighten your hips.
Hamstring Bridge

Hamstring slider

You’ll need a surface with less friction for this one.

  1. Lay on your back with your heels away from your glutes.
  2. Bend your knees and bridge your hips.
  3. Then slowly extend your legs, sliding your heels away from you bringing your butt and legs to the floor.
Hamstring Slider

Nordic Curl

One of the hardest hamstring exercises and not for the beginner.

  1. This one is performed on your knees with your feet anchored (we’re lucky to have a Vald nordbord).
  2. Lower yourself toward the floor while keeping your hips and back as straight as you can.
Nordic Curl

What’s important is that we need to determine what hamstring exercise is best for you based on your activity and goals.

We need to work out the intensity to perform that hamstring exercise to avoid overload or injury and when to progress it, not just do the same thing, in order to become stronger over time. 

 

That’s what Physiotherapists are great at doing.

If you’re feeling like your hammy’s are tight or not performing at their best, come in and visit us in the Clinic! 

Happy Hamstring Strengthening!!

KYLE WELLS 1

Kyle Wells is a Physiotherapist at Fighting Fit Physio.

He has a special interest in arthritis, neck pain and tendinopathy. Just to name a few.

Kyle loves cross fit and has an exceptional eye for technique and performing exercise correctly.

He use exercise to improve patient results and get them moving better for the long term.

What is the secret to living your best life with Type 2 Diabetes

The secret to living your best life with Type 2 Diabetes

What is the secret to living your best life with Type 2 Diabetes?

Type 2 Diabetes

Living with Type 2 Diabetes can present various challenges and is quickly becoming one of the fastest growing diseases in Australia.

But with the right knowledge and lifestyle choices, individuals can effectively manage and even prevent complications associated with this condition.

Currently in Australia 1.2 million (4.5%) people are living with Type 2 Diabetes and that is just the ones that are registered with the National Diabetes Services Scheme. So the figure is likely higher. This has increased from 2% in 2000 which is now more then doubled in 20+ years.

What’s worse is those living with Type 2 Diabetes are at risk of various other health complications as well. Some of these people don’t even know they are living with this condition, how scary!

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The main health complications of Type 2 Diabetes:

  1. Obesity
  2. Dyslipidaemia
  3. Hypertension
  4. Heart disease
  5. Kidney disease
  6. Mental health
  7. Sleep disorders
  8. Increased risk of cancer

 

Did you know there is a way to avoid the complications listed?

One of the most powerful tools we have to manage Diabetes and all of the health complications with it is regular physical exercise.

In this blog post, we will explore what Type 2 Diabetes is, its impact on health, and delve into the numerous benefits that exercise can provide for those affected by this condition.

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So, what is Type 2 Diabetes anyway?

Type 2 Diabetes is a metabolic disorder characterised by high blood sugar levels resulting from the body’s inability to properly utilise insulin for the body to use glucose as fuel.

Insulin is a hormone produced by the pancreas, responsible for regulating blood glucose levels. With the impaired ability for insulin to regulate our blood sugar levels, we begin to see all the complications that were listed previously arise.

Several factors contribute to the development of type 2 diabetes, including genetics, lifestyle choices, obesity, and sedentary habits.

So even if you don’t have Type 2 Diabetes, what I am going to talk about today can help to prevent the disease from occurring.

There are various interventions that need to be used including diet and medication but, one of the most effective ways to manage and even prevent this disease from even occurring is exercise.

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There are so many benefits to exercise the list goes on. Here are some of the main reasons it is so effective:

  1. Improved Insulin Sensitivity:
    Engaging in physical activity enhances insulin sensitivity, allowing the body to use insulin more effectively.
    This means that glucose is transported more efficiently from the bloodstream into cells, resulting in improved blood sugar control.
  1. Lowered Blood Sugar Levels:
    Exercise directly lowers blood sugar levels by increasing glucose uptake by the muscles.
    Physical activity prompts the muscles to utilize glucose for energy, reducing its concentration in the blood.
  1. Enhanced Insulin Production and Secretion:
    Exercise has been shown to stimulate the production and release of insulin in individuals with Type 2 Diabetes.
    By promoting the functionality of pancreatic cells responsible for insulin secretion, physical activity can contribute to better glucose control.
  2. Cardiovascular Health:
    Type 2 Diabetes increases the risk of heart disease and stroke significantly.
    Exercise improve heart health which reduces the chances of cardiac events occurring.
  3. Stress Reduction:
    Stress can negatively impact blood sugar control in people with Diabetes.
    Engaging in regular exercise provides an outlet for stress, helping to lower cortisol levels and improve mental health.
  1. Weight Management: Maintaining a healthy weight is crucial for managing Type 2 Diabetes.
    Exercise helps control body weight by burning calories, improving metabolism, and preserving lean muscle mass.
    Regular physical activity promotes fat loss and contributes to a healthier body composition.
  2. Increased Energy Levels: Many individuals with Type 2 Diabetes experience fatigue.
    Exercise can help combat this by increasing energy levels and reducing feelings of tiredness.
    Physical activity stimulates the release of endorphins, known as “feel-good” hormones, which can enhance mood and overall well-being.

We know that incorporating regular exercise into the lifestyle of someone with Type 2 Diabetes can have profound positive effects on their condition and overall quality of life.

If you are unsure where to start with your exercise journey or have other health conditions and injuries that need to be taken into consideration our Exercise Physiologists are the right choice for getting you the best individualised treatment for your needs.

Get in contact with us today and we can get you on the right path to managing your health better.