Applying the "principles of training" to an injured worker.

June 20, 2023

The principles of training are a fundamental aspect that go into the planning and progression of athletes in all stages of their sporting career. They are similarly critical to the way in which we manage the rehabilitation of an injured worker. As Exercise Physiologists at Absolute Balance, we apply these principles daily to ensure our clients best progress their functional rehabilitation. It is also important that these principles are educated thoroughly to the client to ensure they can apply them in an independent manner and seek longevity away from supervised treatment.


Specificity:

When we make a programme for an injured client, it is important to understand the goal/s you are working towards with respect to the injury and the job role they are physically required to fulfil. Specificity outlines the need to programme towards aspects of the client’s job role to ensure they are conditioned to return to their pre-injury status. This will also provide the client with more confidence in their return to work. As workers compensation specialists, Absolute Balance specifically programmes work specific exercises for our clients to track their return-to-work progress.


Frequency:

When programming frequency it is important to consider the wide range of variables which can impact the rehabilitation of a client. This can include the stage the client is at in the rehabilitation, the type of exercise they are required to complete, how much they are currently working and their overall rate of recovery. We want to ensure the client sits comfortably between ‘overdoing it’ and ‘underdoing it’. In saying this, it is a constant learning process between the client and clinician which develops overtime through more experience working cooperatively.


Intensity:

Is another principle that is dependent upon a wide range of variables, particularly the stage in which the client is at in their rehabilitation and the requirements of their job role. Intensity is typically a subjective measure which a clinician can gather through tools such as RPE or rate of perceived exertion. Intensity can generally increase in the later stages of rehabilitation and more so for workers in physically demanding job roles such as in trades or mining.


Duration:

Typically, under the workers compensation scheme we allocate a certain timeframe to undertake an appointment. With this comes the need to identify how much of this time is utilised for work i.e., completing the exercise, rest, and other aspects such as education and general discussion. As clinicians we can modify the duration a client needs to spend completing their exercise per session and collectively in a week, and the size of their rest periods. Rest periods can be effectively tailored to best mimic the job demands which can be progressively changed depending on the stage in the client’s rehabilitation.


Progressive overload:

Is the principle of gradually increasing the stress placed on a specific muscle or muscle groups, joints, and collective structures in the body. This can be implemented through increases in weight, repetitions, duration, frequency etc. The overarching goal is to progressively increase the capacity of the individual by careful modifying a programme in line with their functional improvements. An easy way to identify the need for this is reported reduction in symptom presentation and rate of perceived exertion on a previously difficult programmed exercise.


Reversibility:

Commonly associated with the phrase ‘use it or lose it’, reversibility outlines a reduced functional capacity due to decreases or termination in exercise participation. It is important as clinicians we educate clients to progress them into an independent form of management where they continue their exercise habits far beyond the programme, effectively following the clinical framework.


References:

- Lambert, M.I., Viljoen, W., Bosch, A., Pearce, A.J. and Sayers, M., 2008. General principles of training. Olympic Textbook of Medicine in Sport. Chichester, UK: Blackwell Publishing, pp.1-48.

- Kraemer, W.J. and Ratamess, N.A., 2004. Fundamentals of resistance training: progression and exercise prescription. Medicine & science in sports & exercise, 36(4), pp.674-688.


Daine Richards

Workers Compensation Specialist (AEP, ESSAM)

Exercise Rehabilitation Services – WA

     

The Beauty of a program: Couch to 5k

June 19, 2025
If you have doom scrolled through Instagram/Facebook or YouTube recently you may have been bombarded with advertisements for a slew of different exercise programs. These all usually have something to do with what you value and target you with a preamble on how to get it, how did I shrink my waist size, how do I build muscle or how I rehabbed my knee pain. As an exercise physiologist it's my job to write these programs! Now although I don’t always enjoy interruptions to my news feed of cat videos and rugby highlights, I do actually think a lot of these programmes have merit! I love anything with a bit of structure that can help you progress yourself towards what you care about so today I wanted to write about one of my favourite programs of all time and that is the “Couch to 5km Running Programme” Why Running? I love running as an exercise choice, it gets you outdoors, it has increasing social connections via run clubs/park runs and is completely free! However, it’s hard to jump in to, I see a lot of people getting tripped up by some of the barriers that come with it. A lot of the people I see starting running don’t know about the many choices that come with exercise and in the exercise physiology business we call this the FITT principle! - Frequency – How often are you doing your running? - Intensity – How fast or slow are you running? - Time – How long should I run for? - Type – Why run over biking or rowing? A dedicated programme takes care of these for you, and I think the Couch to 5k programme does a fantastic job of introducing you to all these different ideas. Language! The first thing I love about the “Couch to 5k” is its language. The use of simple and direct language leaves a bit of room for interpretation. You can see clear above on your first Tuesday run you will run for 1 minute and walk for 1 minute. In this small interval that speed is utterly and entirely up to you. Go as slow as you like or as fast as you like however I want you to run for the entire minute! Keeping things simple is so important and this guidance is exactly where I would want you to start off as a beginner runner, have some fun and run! Progression! From week to week the running times can be seen to get bigger and bigger! Slowly but surely these intervals only increase by 1 or 2 minutes at a time. Between each session you will be able to notice small increases, but your fitness catches up with that! The whole point of a programme is that it starts small and works up, no single day itself should feel like an insurmountable workout but by the end you’re able to run a whole 5k! Rest! This program builds in rest days and rest periods so well. Each day is spaced out giving some time for you two recovers but not so much so you can get some fitness in! Within the workouts as well these intervals leave you working for the right amount of time each workout. Goals Too often when working out our goals are too big and lofty. Being able to make big changes start with small actions and goals. You can’t change yourself image in one day so I like the time frame of 6 weeks (in some programmes 6-12 weeks) because by the end we have a set definable goal of what we want to achieve, and we can really feel thar progression of fitness! Mathew Walker Exercise Physiologist Exercise Rehabilitation Services ‑ WA

The Importance of Warm Down Routines After Exercising

June 13, 2025
When it comes to exercise, most people focus on warming up or pushing through the workout itself, but what often gets overlooked is the warm-down which is a period of gentle movement and stretching after your main workout. Though it may feel tempting to skip it, a proper warm-down is crucial for both your physical health and your mental well-being. Here is why this final phase of your workout deserves just as much attention as everything that comes before it: 1. Helps Prevent Injury One of the most important physical benefits of a warm-down is injury prevention (Witvrouw, et al., 2004). After intense activity, your muscles are warm, flexible, and more prone to strain if you suddenly stop moving (Witvrouw, et al., 2004). Gradually slowing down your heart rate and stretching your muscles helps release tension and reduce muscle stiffness, which can significantly lower the risk of cramps, strains, and post-workout soreness (Witvrouw, et al., 2004). 2. Promotes Better Circulation During exercise, your heart rate and blood pressure increases to support your body’s physical demands (Alter, 1998). If you stop abruptly, blood can pool in your limbs, leading to dizziness or even fainting. A warm-down helps maintain healthy blood flow by gradually lowering your heart rate and allowing your body to transition smoothly back to a resting state (Alter, 1998). This improves circulation and helps the body clear out metabolic waste products like lactic acid (Alter, 1998). 3. Supports Mental Clarity and Stress Relief Exercise is a proven mood booster, and warming down can enhance these benefits. Taking time to breathe deeply and reflect during your warm-down allows your nervous system to shift from the high-energy "fight or flight" mode into the calmer "rest and digest" state (Van Hooren & Peake, 2018). This shift reduces stress hormones like cortisol and helps improve mental clarity, calmness, and emotional balance (Van Hooren & Peake, 2018). 4. Enhances Flexibility and Recovery Including dynamic and static stretches during your warm-down helps maintain or even improve flexibility over time (Alter, 1998; Witvrouw, et al., 2004). Muscles are more pliable after a workout, making this the perfect time to gently lengthen and release them (Alter, 1998; Witvrouw, et al., 2004). This not only reduces soreness in the days following exercise but also supports quicker recovery and better performance in future workouts (Alter, 1998; Witvrouw, et al., 2004). 5. Reinforces Healthy Mind-Body Connection Warming down creates a moment of mindfulness—a chance to tune into how your body feels after movement (Van Hooren & Peake, 2018). This reinforces a healthy relationship with exercise that is about more than burning calories or hitting performance goals (Van Hooren & Peake, 2018). It is a time to appreciate what your body can do and to give it the care it deserves (Van Hooren & Peake, 2018). This shift in perspective can be especially helpful in maintaining long-term motivation and preventing burnout (Van Hooren & Peake, 2018). Conclusion A warm-down might seem like a small part of your workout, but its benefits for your physical and mental well-being are significant. From preventing injury and aiding recovery to promoting mental clarity and deepening your connection with your body, those extra 5–10 minutes are well worth your time. So next time you finish a run, gym session, or yoga class, do not rush off, take a couple minutes to wind down. Your body and mind will thank you for it. References: Witvrouw, E., Mahieu, N., Danneels, L., & McNair, P. (2004). Stretching and injury prevention: an obscure relationship. Sports medicine, 34, 443-449. Alter, M. J. (1998). Sport stretch. Human Kinetics. Van Hooren, B., & Peake, J. M. (2018). Do we need a cool-down after exercise? A narrative review of the psychophysiological effects and the effects on performance, injuries, and the long-term adaptive response. Sports Medicine, 48(7), 1575-1595.

Reduce The Risk of Developing Knee Osteoarthritis

May 23, 2025
Each year, more than 53,000 knee replacements are performed in Australia, with that number steadily increasing. It's predicted that by the year 2030, this number will rise to over 150,000. Unfortunately, genetics play a significant role in whether you will develop osteoarthritis and require a knee replacement. However, there are several proactive steps you can take to reduce your risk. Weight Management Maintaining a healthy weight is important for reducing the risk of knee osteoarthritis. Excess weight puts additional stress on your knees, increasing the risk of developing osteoarthritis. Live an Active Lifestyle Engaging in a variety of exercises, including both strength training and aerobic activities, is essential for maintaining healthy knees. Strength training helps build muscle around the knee, providing better support and reducing the strain on the joint. Aerobic exercises, such as walking, swimming, and cycling, improve cardiovascular health and promote overall physical fitness. A well-rounded exercise routine can help reduce the risk of injury and osteoarthritis. Avoid Repetitive Knee Injuries Preventing knee injuries is another key factor in reducing the risk of needing a knee replacement. It’s been shown that people who have had multiple knee injuries and or surgeries are more likely to develop knee osteoarthritis later in life.  Brody Kilbey Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services – WA
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