The Perform Prevent Recover Podcast

In Episode 35 of the PPR podcast, Anthony had the pleasure of interviewing Neil Mitchell - one of Australia's greatest journalists and radio hosts! But to make Episode 35 happen, there was an agreement of a "return bout" for Episode 36 where Neil interviewed Anthony. And in usual Neil Mitchell style, he went deep and covered a multitude of topics including: - Why Anthony chose physiotherapy as a career. - The early footy days, and the tough personal toll of being told "You're not good enough". - Highlights and lowlights of the Physiotherapy career. - The beginnings of SSPC. - Critical health advice for people of all ages. - Pain! What it is, why we feel it, and what we can do about it. ... and a whole lot more. So dive into this episode and listen to someone who has been in the Physiotherapy profession for 35 years and at the very least, you'll take home some great health tips!

High performance isn’t exclusive to sport. Whether you’re competing on the field, court or track, or just trying to be the best you can be in life, the same principles that drive elite performance apply across industries. In this amazing opportunity, I get to sit down with Neil Mitchell AO, one of Australia’s most accomplished broadcasters, to uncover what it truly takes to stay at the top of a highly competitive profession for over four decades. Neil dominated Australian media despite relentless competition, public scrutiny, high-pressure live broadcasting and constant industry change. His career offers a unique insight into sustained excellence, mental resilience, adaptability and leadership — the exact traits required not only by elite athletes, but by any of us who are striving to be our best! In this episode, Neil breaks down the high-performance mindset that allowed him to outlast competitors, handle criticism and abuse, perform under pressure, and continually evolve while others faded. He shares real stories from some of the biggest moments in Australian media history and reflects on the habits, standards and decision-making processes that separate good performers from great ones. If you want to understand how elite performers think, adapt and stay relevant over long careers, this episode offers powerful insights we can all apply  Listen now and learn how to play the long game in high performance.

Cherie Horne was an athlete with the world at her feet - a 15 year old running star, and a realistic Olympic dream awaited. But then her body let her down, time after time after time. What followed would be familiar to many athletes with shattered dreams - a sense of loss, a struggle with identity, a battle with mental health! And at the young age of 43, the diagnosis of Osteoporosis was delivered - a brittle bone condition usually diagnosed in people much older than Cherie. This diagnosis hit hard - for someone so active, and with an intense love of health and fitness, the idea that her body was so fragile was truly devastating. But rather than give up, Cherie found a love of trekking, and from the trekking came the massive climbs, attempting five of the highest summits in the world, including the feared Denali in Alaska. In a raw and honest conversation, Cherie details the highs and the battering lows, and explains how she went from a shattered teenage athlete, through the fears of a vulnerable osteoporotic body, to now being the happiest, healthiest, strongest person she has ever been - and with the amazing side story of reversing her osteoporosis!  

In this episode we get to speak to Seth O'Donnell about his incredible past 12 months, culminating in selection for the Australian team for the World Athletics Championships in Tokyo. Seth chats to fellow SSPC physio, friend, and mentor Rob O'Donnell about not only this past year, but also his rapid rise to elite middle distance running over the past 5 years. There is no doubt that Seth is not your traditional athlete, and he has some very strong thoughts and beliefs that have underpinned his training and competition. This is a great episode where you hear some honest thoughts from a person who only recently was more hopeful of being recruited by the Hawks in the AFL but found his way, through natural talent and hard training, into the elite world of middle distance running.  

In this episode, we team up with Melbourne Orthopaedic Surgeon Vishal Pai to explore the entire knee replacement journey — from the very beginnings of considering a knee replacement, right through to your end stage rehabilitation and optimal outcomes. You’ll learn: - how important your scans are in determining your need for a joint replacement - what a knee replacement actually is, and how the surgery happens - robotic vs non robotic procedures - risks of knee replacement surgery and how to reduce them - how to prepare adequately for your operation - the crucial role of rehab in achieving a strong, pain-free knee. - whether you can run, golf and snow ski afterwards - age considerations and how long knee replacements last for ... and a whole lot more! Take a listen to the detailed descriptions that Mr Pai gives - honest and up to date advice that all prospective knee replacement patients should know before embarking on this life changing journey!  This is the ultimate guide for anyone considering or recovering from total knee replacement surgery.

Join us as we welcome David Munro, an expert physiotherapist with a wealth of experience in concussion management across a variety of sports, but with a focus on community level sport and Australian Rules Football. Listen in as he shares his journey and provides valuable insights into the evolution of concussion awareness and peels back the layers on concussion management, giving athletes and coaches the critical know-how to safeguard players' futures. David's wealth of knowledge is obvious as we discuss the days of limited recognition through to today's understanding of considering concussion as a mild traumatic brain injuries. The complexity of managing these injuries is balanced with a simple focus on providing adequate care to concussed athletes. David and I navigate the process of recognizing and responding to concussions in high-pressure sports environments, using readily available tools such as the Concussion Recognition Tool 6, and the crucial role these tools play in ensuring the safety of our players.. David also touches on the challenges of managing younger athletes, the emotional indicators of concussion, and further explains the gradual reintroduction of athletes to their sport post-concussion, detailing the Graduated Return To Sport guidelines and protocols that prioritize the athlete's long-term well-being. David discusses the contentious debates surrounding concussion protocols and helmet safety, especially within Australian sports. We dissect the differing guidelines from the AFL to those recommended by the Australian Institute of Sport, and why it's crucial to adhere to these expert-driven measures. David also addresses the sobering topic of athletes facing consecutive concussions and the potential need for long recovery periods in certain cases. This episode isn't just about the immediate steps post-concussion, but about a holistic view of athlete health, from the moment of impact to the long-term implications on their lives and careers. This episode is a must-listen for anyone at any level of sport, even if just a parent, observer, or volunteer.   Below are some fabulous tools, some that were mentioned directly in the podcast, which will help enhance your knowledge and confidence in dealing with concussion: https://www.concussioninsport.gov.au/ (Australian Sports Commission regulations and recommendations, with clear information for all people involved in sports) https://sma.org.au/new-concussion-guidelines-launched-today/ (Concussion Brain Health & Position Statement) https://sma.org.au/ (extremely useful resource and has a downloadable copy of CRT6) https://www.connectivity.org.au/ (includes a great short course for anyone to do)  

In episode 30, SSPC Physio Rob O'Donnell takes us inside the Falls Creek altitude training camp of the ON Athletics Club. Living in himself as physio for the ON team, Rob is in the perfect position to see first hand how the team approaches altitude training, a concept not foreign to many elite athletes. Rob gets Jodie McCann and Bendere Oboya during a break from their intense training, and delves deep into the camp and how altitude training effects their training and their performance. As well as talking altitude, Rob also takes the opportunity to get Jodie and Bendere to chat about their normal training regimes, strength training, footwear, and technology. Here is your chance to get an idea of how the elite train, and why altitude training forms such an important part of their program.

Ever find yourself cruising along in a race, only to be hit by a sudden gut punch? No, not from an over-zealous competitor, but from your own body? If so, you're not alone. 'Runner's gut', officially known as exercise induced gastro-intestinal syndrome, is a surprisingly common issue among distance running athletes - and that's what we're unpacking today with sports nutritionist and expert, Gaby Villa. Gaby, founder of Intense Eat Fit, takes us on an incredible journey through the landscape of sports nutrition and gut health, sharing her personal story and how it inspired her mission to help others fuel their bodies for optimum performance. Gaby's passion for nutrition and helping people is clearly evident when you hear her talk!   In this episode Gaby covers a heap of topics, including the physiological and mechanical factors contributing to gastrointestinal symptoms, carbohydrate intake for endurance athletes, sweat testing, the intricate balance between fueling your body without overwhelming your gut, hydration and sodium intake - a crucial yet often misunderstood aspect of athletic performance - and a whole lot more.     We discuss the case of Donna Urquhart, ultra runner, physiotherapist, and pain scientist, who is attempting a world record run of 1300km over 30 days in the coldest, windiest and driest desert on earth. Gaby explains the logistical factors that the harsh environment will have on her nutrition and hydration. We wrap up the conversation with a look at sweat testing, a potentially invaluable tool for athletes looking to optimize their nutrition strategy. Join Gaby as she details the often-overlooked link between gut health and athletic performance - you might just find that it's the missing piece in your fitness puzzle.  Whether you're a professional athlete, a recreational runner, or just someone interested in the complex interplay of exercise, nutrition, and gut health, this episode has so much valuable information for you. So, join Gaby Villa and I on this insightful journey through the world of sports nutrition and gut health. You'll leave with a deeper understanding of your body's needs and how to meet them for peak performance

Episode 28 sees us chat to former SSPC colleague Brendan Goonan, who is currently physiotherapist for the Victorian Women’s cricket team, and excitingly is about to move into a new role as Head of Sports Science and Sports Medicine for Cricket Victoria. Brendan has been heavily involved in cricket from a young age both personally and professionally, and now finds himself with a lead physio role under the Cricket Victoria umbrella. During the episode we’ll discuss: - the most common injuries in cricket - which injuries are more common in males and which in females - prevention of cricket injuries - load management (and why match days aren't often the real problem) - what to look for to try and catch the dreaded lumbar spine stress fracture early - strength, flexibility and warm ups for cricket... and a stack more. For cricketers of all ages and levels, there's something in this episode to help you stay fitter and healthier this cricket season.  

In Episode 27 we get elite ultra marathon runner, physio, and pain scientist Donna Urquhart back on the Perform Prevent Recover podcast to discuss her latest incredible mission. From a dream, Run Antarctica has now become reality, and Donna will be faced with the greatest athletic test of her life in December this year at Union Glacier in Antarctica.  Aiming to complete the longest polar ultramarathon in history, Donna will confront the windiest, driest and coldest desert on earth. The planning and logistics that are going into the Run Antarctica project are daunting - this is breaking new ground, and there is minimal historical data to draw on to help the planning. In this episode Donna explains the project, the risks, the training, the team behind her, and a lot more. Donna's story is an inspiration for all, and following her journey on the Run Antarctica social media channels is a must. And in typical Donna fashion, whilst she will be attempting this Guinness World Record by running 1300km in a limited time frame, there is a greater cause: raising funds and awareness of the issue facing young female athletes and their high drop out rate from sport during adolescence. Take a listen, be inspired, and come along the journey with Donna and the Run Antarctica team.

It hasn't always been an easy path for females in Aussie Rules Football, and Eliza James has been through it all - from starting with boys teams (when no girls teams were available), through to the fledgling girls competitions with minimal teams and minimal girls, and now into the elite world of AFLW. In this episode Eliza talks to us about her beginnings in football with local football club St Peter's East Bentleigh, through to her position now as an up and coming star in the AFLW for Collingwood. For any young person aspiring to greater levels, especially females in sport, Eliza's journey is a fascinating one and a great example of how passion and hard work can result in dreams coming true!

Imagine the devastation of a diagnosis of cancer. And then imagine that once you start to get on top of that diagnosis, you are delivered the same diagnosis again - this time Stage 4, and completely unrelated to the first. And now imagine you're only in your 30's. It's actually unimaginable, but it's true. Today we deviate away from the performance and achievements of our amazing athletes and clients, and focus on a life battle. And whilst not taking away from any of these achievements that we have heard about in past podcasts, this one certainly makes you stop, and think, and appreciate your own life and your own health. Bowel cancer is one of our greatest cancer killers, but mention bowel cancer and most people under 50 years of age wouldn't even give it a second thought, and in fact most healthy fit people over 50 still don't give it a second thought. But in Jolene's case she was dealt the double blow of breast cancer and bowel cancer. Listen to Jolene and you will hear an eternally positive, brave, realistic, and inspirational human being - fighting for her life, but doing it with every ounce of energy and hope she has. So sit back, take it in, and listen to a true hero - and if you can help her in the fight for her life, Jolene's fundraising links for her life saving surgery are below: https://gofund.me/f4a170f0 Rare Cancers Australia link (a tax deductible option for big businesses/large donations.  https://treat.rarecancers.org.au/campaign/2120/helping-jolene-anderson If anyone wants to register for liver donation they can contact Jolene at  [email protected] 

Coast To Koscioszko is one of Australia's toughest endurance events, beginning in the town of Eden in southern NSW and ending 240km later at Australia's highest point at the peak of Mount Koscioszko. The 2021 event, delayed due to COVID, presented some of the most challenging weather conditions the event and the athletes had ever seen - torrential sideways rain and floods that brough a whole new dimension to race tactics and survival. Today we speak to ultra marathon runner Donna Urquhart and track her progress from her COVID impacted training schedule right through the race until her incredible finish. The cold, the wet, the terrain, the tiredness, the nutrition - it's all covered! And as an extra bonus we get to speak to chief crew member, Donna's husband Rhys about the preparation, and the challenges that the crew also faced, and the battle they had to keep Donna dry and warm! Tune in and listen to one of our toughest endurance athletes talk about one of our toughest endurance events, at the same time gaining insight into what it takes to conquer events such as C2K!

We welcome back Sports Physio and ACL guru Mick Hughes for Episode 23 and the second part of our talk about the "diagnosis that devastates" - Anterior Cruciate Ligament Injuries and Return To Sport. If you haven't listened to Episode 22 yet, take a listen to that first as Mick discusses: - why the ACL is so critical - why the rates of ACL injury and reconstruction are increasing so rapidly - what makes females so at risk of ACL injuries - the reason young kids are also suffering more and more ACL injuries. - how we diagnose ACL ruptures and why "no pain" after injury isn't necessarily a great sign. And in this episode Mick continues on with: - why a reconstruction is not necessarily a "given" anymore. - how we decide who gets an operation and who doesn't. - why delaying your decision on surgery may be the best decision you make. - the critical importance of the ACL rehabilitation process and why strength must form the foundation of your rehab program. - how we can make a massive difference in preventing ACL injuries - the essential factor that guides our rehabilitation and progressions (and it's not the factor of time). - when you should return to sport. Take a listen to this episode to hear Mick discuss some really critical aspects that must be considered when anyone has an ACL injury. This is a rare opportunity to hear it "from the horse's mouth", from someone who has been so instrumental in changing the way we approach and manage our ACL injuries.  

Today we welcome Sports Physio and ACL guru Mick Hughes to the podcast to talk about the "diagnosis that devastates" - Anterior Cruciate Ligament Injuries and  Ruptures.   Nearly everyone who plays sport knows what an ACL is, and also knows that if you receive this ACL Rupture diagnosis, you'll likely miss 12 months of sport, and need surgical reconstruction to fix it. But that's what used to happen, and in this episode Mick will separate fact from fiction, and talk us through so many aspects of the ACL journey. Mick covers topics such as: - why the ACL is so critical - why the rates of ACL injury and reconstruction are increasing so rapidly - what makes females so at risk of ACL injuries - the reason young kids are also suffering more and more ACL injuries. - how we diagnose ACL ruptures and why "no pain" after injury isn't necessarily a great sign. Mick discusses all this and more in the first part of our ACL podcast, and then in the next episode, goes on to talk about: - why a reconstruction is not necessarily a "given" anymore. - how we decide who gets an operation and who doesn't. - why delaying your decision on surgery may be the best decision you make. - the critical importance of the ACL rehabilitation process and why strength must form the foundation of your rehab program. - how we can make a massive difference in preventing ACL injuries - the essential factor that guides our rehabilitation and progressions (and it's not the factor of time).   Take a listen to this first episode to get a great understanding of the ACL and why it's such a common injury in sport, and then in Episode 2 we'll get into the "nuts and bolts" of how you get yourself back to sport.

In this episode we continue our chat to leading Orthopaedic Surgeon, Mr Chris Jones, about all things knee replacements. As the Podcast title suggests, we discuss WHAT a knee replacement is, WHEN it should be performed, HOW the surgery is actually performed, and WHY it is necessary for so many people. In the first episode Chris talked about what a knee replacement actually is, how the decision is made that someone requires a replacement, the materials used and much more. But buckle down for this episode which delves into the operation itself - what actually happens, what tools are used, the pain, the swelling and probably most importantly: what can you expect your knee to enable you to do "on the other side"! There's a stack of information in both these episodes for anyone suffering OA of the knee, and the episodes are a "must listen" for anyone who is considering, or has been recommended, a Total Knee Joint Replacement. By the end of the two part series, all your questions about TKJR should be answered. And if you are suffering pain and OA issues with your hip, much of the information in this two part podcast is just as relevant. Enjoy this two part series and please recommend it to anyone you know who is considering this life changing operation.

Osteoarthritis (OA) is the most common form of arthritis in Australia. An estimated 2.2 million Australians have this condition, and whilst it affects people of all ages, the prevalence increases sharply from the age of 45 years. 1 in 5 Australians (22%) over the age of 45 have osteoarthritis with the number increasing to just over a third in adults aged 75 and over. Hip and knee joint replacement is often the recommended surgical intervention for those suffering severe pain associated with end stage OA. Joint replacement has been shown to be a clinically effective treatment for severe osteoarthritis, which is just as well, because approximately 100,000 hip and knee replacements are performed in Australia every year. Whilst Total Knee Joint Replacements (TKJR) do so often completely change a person's quality of life for the better (much better), no doubt it is a big operation, and with it comes some nervousness and hesitancy on behalf of the patient - understandably. But a lot of this nervousness and hesitancy stems from lack of in depth knowledge about the surgery and its effectiveness! So today we chat to leading Orthopaedic Surgeon, Mr Chris Jones, about all things knee replacements. As the Podcast title suggests, we discuss WHAT a knee replacement is, WHEN it should be performed, HOW the surgery is actually performed, and WHY it is necessary for so many people. Plus there's a stack more information for anyone suffering OA of the knee, and is a "must listen" for anyone who is considering, or has been recommended, a Total Knee Joint Replacement. In fact, Mr Jones had so much invaluable information that we broke this podcast into two! By the end of the two part series, all your questions about TKJR should be answered. And if you are suffering pain and OA issues with your hip, much of the information in this two part podcast is just as relevant.

In this episode Anthony chats to Gerard Healy, one of the VFL/AFL superstars of the 80's and now leading TV, radio and Fox Footy commentator. Listen to Gerard reflect back on his career, his coaches, the Edelston years and then compare it to today's footballers and the many challenges facing the AFL. We cover many more topics too, such as concussion, mental health, the rules, COVID, coaching handovers and much more. Get a fascinating insight into AFL from someone who has played the game at the highest level, winning the ultimate individual award The Brownlow Medal, and is now one of the longest serving and most respected football commentators.

RECOVERY - what a fascinating topic and one of the most investigated topics in our sporting world. Once upon a time recovery was mostly about what you didn’t do - basically having a day away from training was considered your recovery strategy. Now we’ve got google and social media on our side, and as a result we’ve got what seems like an unlimited amount of recovery gadgets and strategies we can use. Together with Load Management and Tendinopathy Management, Recovery has become one of the most investigated and researched topics in the physio world.  And the new information we are finding out has as much relevance to athletes as it does to people recovering from any tissue damage, injury or even surgical intervention. There are so many aspects of recovery to discuss and the obvious ones are the modalities that everyone uses, and are obviously so familiar with and have used over decades.  It seems so many people, once their training session has finished, are still solely worried about how they’re going to recover, grabbing their ice packs, jumping in cold water baths, using foam rollers, compression gear etc, but what is so fascinating now is it's not just about  HOW we recover and WHAT modalities we use, but just as much, and perhaps more importantly about WHEN we should be recovering. So it really excites us to welcome Dr Shona Halson to the PPR Podcast, someone who has been touted as the ‘world’s leading expert on athlete recovery’, a topic that is massive for all athletes - from recreational to elite, and all in between. As a bit of background, Dr Halson was the head Recovery Physiologist at the Australian Institute of Sport  for almost 16yrs, Director of the AUS Olympic Committee Recovery Centre at the 2008, 2012, and 2016 Olympic Games.  Dr Halson is currently a Professor at the Australian Catholic University in the school of Behavioural and Health Sciences, as well as an Associate Editor for the International Journal of Sports Physiology and Performance; she also provides consultancy services to the Australian Open Tennis Tournament and Nike as part of both the Nike Performance Council and Nike Sports Research Advisory Group. Dr Halson also consults to a number of international professional sporting teams and Defence organisations. Dr Halson’s research focuses heavily on recovery science and strategies, in particular over recent times the topics of fatigue and sleep, and she has over 130 scientific papers and research projects, and many book chapters to her name. So there's no-one better to educate us on what the "Recovery Science" is telling us, and how we must change our traditional thoughts around recovery in order to ensure we achieve optimal athletic and sporting performance.

In this first episode for Season 2 of the Perform Prevent Recover podcast series, SSPC Physio's Anthony Lance and Rob O'Donnell use the COVID Lockdown backdrop to discuss where the "10% Rule" fits into the prevention of injury and the progression of fitness regimes. Most people who have been in sport, or been to their physio for an injury, have probably encountered the "10% Rule" and used it to progress their fitness or injury status. Anthony and Rob look in depth at the 10% Rule, the evidence behind it, and how applicable it is in our current world.  They touch on some of leading Sports Scientist Tim Gabbett's research, in particular the brilliant "basement/floor/ceiling" concept of Load management. Even if you haven't heard of the 10% rule, or have never used it in your management, there's some fantastic information in this podcast that will help you not only reduce your injury risk when training and progressing training, but also help you increase your own performance levels. In the words of Tim Gabbett, this podcast is all about educating you on how the 10% rule fits into "Training Smarter AND Training Harder".

In episode 16 we get to chat to John Van Wisse - utra distance marathon swimmer and triathlete from our own bayside area of Melbourne. Over a 25 year career, John has won numerous international events, and set world records in gruelling ultra distance events, including the English Channel swim and the gruelling Arch to Arc triathlon from London to France. John takes us through the complexities of the Channel swims, talks about the time he almost died, and details the incredible difficulty of each leg of the Arch to Arc. John has amazing experience in many of the world's most famous triathlon and swimming events, and still has unfinished business with the Arch to Arc! He combines his current triathlon training with his swim coaching in Melbourne, overseeing hundreds of swimmers with their own fitness challenges, yet still manages to find the time to train to the level needed not only to complete these events, but to break world records. Listen in to one of the great ultra endurance athletes of our time!

SSPC Director & Physio Rob O'Donnell takes over the podcast reigns with this brilliant interview with leading Australian long course triathlete Luke Bell. In this episode Rob delves right into the triathlon world with Luke, covering topics such as: His incredible triathlon history including competing at multiple Kona Ironman World Championships. The long list of injuries that may well have derailed many other careers. When a camera man got in the way and cost Luke what looked like a potential Kona win. Why one of Luke's best finishes at Kona is not his highest finish. His training program and training advice, including modifications made during this COVID period. The simple but effective mental strategy to help him through these torturous events. And at the end of it all, a take home message from his swim coach that Luke has used as his training strategy ever since. This is a great opportunity to hear from one of our greatest triathletes with advice and messages that can be transferred across all sports.

The COVID pandemic has seen many people turn to running as their exercise saviour - including many who have never run before. There's a whole new subgroup of runners out there trying to run that seemingly magical 5km distance. But do you know how to design the best program to make sure you optimise your fitness and time? Is running the same distance three or four times a week the best way to get fit? Will you get fitter and faster just by staying compliant to the same program over a long period of time? In this episode we go to "The Running Man" David Eadie and find out everything you need to know about designing the best running program for you. David is a veteran on the running circuit, starting out with four marathons by 12 years of age, progressing to Cross Country running for Glenhuntly Athletics Club, making Commonwealth Games and Olympic Games selection trials, completing a sub 10 hour Hawaii Ironman, then onto the brutal scene of ultradistance running. David has literally "been there, done that" with all aspects of running, and over recent years has combined his running with coaching and training people by designing individualised running programs through his online business therunningman.com.au Whether you're one of the new "5km Phenomenon COVID runners", a recreational runner, or a super keen runner, there's information in here that will help everyone improve their programs and their performances. And David has kindly passed on a basic outline of what he covers in depth in the podcast - click this link to see his suggestion for a training program for all you 5km runners out there, and there's options for 3 and 4 and 5 day a week runners.  Enjoy the episode!  

In Episode 13 we get another rare opportunity to go behind the AFL scenes and chat to a real superstar of the game: Essendon's Matthew Lloyd, who is one of the greatest full forwards our game has ever seen. From kicking 100 goals in a season, to the Essendon captaincy, his coaches, the fallout from the Essendon drugs saga, Hawthorn rivalry, , the brutal bump on Brad Sewell in his final game, and a whole lot more. It’s a fascinating episode where we get to hear what drove one of the greatest full forwards the game has ever seen, but also look at the side that many don’t see in great athlete's - the mental health aspect of elite sport. This episode sees Matthew talk with incredible honesty in a "nothing is off the table" discussion about his career, the people he played with, and the highs and lows of a 270 game, 926 goal AFL career.

In this follow up to Episode 11, SSPC Podiatrist Scott Murray looks at the topic "Fit For Purpose" and outlines how important it is to find a shoe that fits your activity.   Many topics are covered relevant to shoe selection including: the type of activity you are performing younger vs master athletes the relationship of shoes to injury prevention the importance of variety - and not just in your shoe footwear in kids the ideal lifespan of footwear running and osteo-arthritis   ... and the single most important factor running athletes should be looking at to reduce injury risk - and it's not footwear!   By the time you have listened to Episode 11 and 12, you should be able to confidently walk into any retail store and come out with the shoe that is best suited for you.

You know the feeling when you walk into Bunnings for white paint: and you're faced with a whole wall of different shades of white, and don't know where to start! Sometimes buying shoes for sport and recreation can feel similar - you walk into the retail store, and there in front of you is a mass of different colours, shapes, sizes, brands, categories ... along with a junior retail assistant ready to advise you on how best to part with your $250! For anyone that is even just half serious about their footwear, you've probably heard of some of the following terms that relate to shoe selection and technological advancements: lasts, pronation and supination, motion control, maximalism and minimalism, barefoot running, rocker bottoms, stacks, pitches and drops, and the list goes on! For this episode we have invited one of the most qualified people around to be able to be able to wade through the minefield that is shoes and footwear for sport: podiatrist Rick Osler has been a Director of Sportspods at Lifecare Prahran Sports Medicine for 21 years, Podiatrist at St Kilda FC in the AFL for 9 years, Founder & Director of Active Feet Retail Shoe Stores for 13 years, and podiatrist here at SSPC for 4 years. And to boot, he's used a few pairs of runners himself whilst training and competing in 12 ironman triathlon events. Plus, for his podiatry role, the footwear companies supply Rick  with all the latest versions of runners to personally test! Rick knows shoes inside out, and he goes through all the technology, all the developments in shoe manufacturing over the years, tells us what works and what doesn't, and most importantly gives us a guide on how to walk into a retail shoe store and find a shoes that is right for you and your sport! Before you purchase your next pair of runners, take a listen to an expert in the footwear field!

Ever wondered how the AFL recruiting system works and how recruiters choose from the tens of thousands of young hopefuls around the land?  Take a listen to our latest podcast featuring Jason Taylor, National Recruiting Manager for Melbourne Football Club, as he gives us a rarely heard, behind the scenes understanding of the critical work that goes in to trying to get your club their next premiership! In this episode we look at the incredible pathway that took Jason from Air Conditioning installer all the way to the top recruiting position at an AFL club. And he explains what recruiters look for in young footballers, the draft system, the camps, the points, the trades, and more. The depth that recruiters go to in their quest to find the best players in the country is quite amazing, and it's not just football skill that takes their attention and time. Enjoy the listen.

Welcome to Episode 9 where we have the pleasure of interviewing one of Australia's best ultra distance runners - Nikki Wynd. Nikki's resume is incredible, with wins around the world in distances ranging from 42km up to 343km, participating in not only the infamous Badwater 135 ultramarathon three times (winning it in 2015), but also completing arguably Australia's toughest ultramarathon three times, Coast to Koscioszko 240km, with second and third placings. In this episode we chat to Nikki about Badwater 135 - the preparation, the race itself, the heat and terrain, recovery, and why she went back three times. It's not often you get to delve into the mind of such a world class athlete, and find out what drives them to such great achievements. And Nikki explains how she trains for these incredible events whilst also holding down a full time job, being a wife and mum, and running an online business. For anyone looking for inspiration with their running, or thinking about trying some ultra distance marathons, there's a lot to learn from listening to Nikki!

Welcome to Episode 8 where SSPC Physio's Anthony Lance and Rob O'Donnell sit and talk about the dramatic effect COVID-19 has had on sport, activity levels, rehabilitation programs, and reductions in normal sporting loads. In particular, Anthony and Rob look at the difficulty that faces all athletes and sports participants as they prepare to return to sport in a relatively short period of time now that COVID restrictions are lifting. Spikes in training loads, injury risk, deconditioning, optimal time frames for return to sport are all topics that are discussed.  Sports Scientist Tim Gabbett's great concept of "Basement, Floor, Ceiling" is also explained, along with amazing statistics from clubs that have come out of sporting lockdowns. So for coaches and anyone returning to competitive sport following a long layoff, this is a "must listen" podcast to discover what you can do to minimise the risk of injury. The principles here do not only apply to the recent lockdown caused by COVID 19, but also apply to anyone who is returning from injury layoffs, illness, injury, or even just time away from your sport. There are two excellent sources referred to in this podcast, which we strongly recommend are read in conjunction with listening to this episode: AIS White paper: "Prescription of training load in relation to loading and unloading phases of training" SSPC Blog: Measuring Exercise/Training Loads To Avoid Injury When you have limited time to get yourself right, you need to know how to utilise every minute to your advantage, and this episode will help you get it right!

Where does stretching fit into athletic performance and injury prevention? As a follow up to Episode 6, where we outlined all the evidence (or lack of) surrounding static stretching in particular, in this episode we "go to the grass roots" and ask the physio's themselves. We are lucky at Southern Suburbs Physiotherapy Centre to have an incredible staff list of physio's. This created a unique opportunity to hear the views of own physio's whose experience in the field totals almost 150 years! And if you include their own personal sporting careers, nearly all at elite level, Episode 7 brings you not only the 150 years of practical physio experience, but nearly the same amount of years in personal athletic experience. Without doubt, when a physio has a long personal career in a particular sport and follows it up with a professional career in the same sport, they are in an excellent position to be able to bring you not only the science, but the practical application!  Listen in and you will hear our physio's relate stretching to endurance running, dance and ballet, football, strength training, and gymnastics. As far as we know, there is no other podcast that shares this amount of personal and professional experience on one topic - so enjoy! And change your stretching ideas!

Welcome to Episode 6 of the Perform Prevent Recover Podcast series and in this episode we take a look at the topic that probably has the most controversy surrounding it in the sports world - stretching! Stretching has been around for decades, and has always formed just an accepted component of the athlete's world, be it as part of a warm up, or warm down, or part of the training program to help increase flexibility. But so many questions are now being asked of stretching: Does it work? Can we actually increase flexibility with stretching? Do we even need more flexibility? Is there any potential harm in stretching? This podcast delves deep into the purpose and goals that so many people give when justifying why they stretch, including: 1. Stretching to increase flexibility 2. Stretching to warm up 3. Stretching for injury prevention 4. Stretching to prevent exercise soreness 5. Stretching to treat and manage injuries 6. Stretching for performance enhancement 7. Stretching for muscle tightness and trigger points 8. Stretching to feel good We will go through each and every one of these reasons, explain the research and evidence available to us, and give you all some food for thought regarding stretching in sport. By the end of it, any of you that do a lot of stretching, may just find you can free up a lot of time for other more important and more beneficial performance enhancers!

For years, putting ice on sporting injuries has been the widely accepted method of managing acute damage, maximising healing times, and ensuring return to play happened as quickly as possible. Even now, the RICE regime is one of the first things taught in a First Aid or Sports Trainers Course. Nearly everyone knows what the RICE acronym means:Rest - Ice - Compress - Elevate But we're starting to hear a few grumbles about ice, and questions on whether it is doing what we think it is!  - Does ice help stop bleeding after an injury? - Is swelling and inflammation reduced if we apply ice as soon as the damage occurs? - Will ice application speed up the healing process, or inhibit it? - Should we not apply ice at all? What a massive question this is for not not only all the athletes and sporting participants, but all coaches, physio's, doctors, and health professionals who routinely prescribe ice for many injuries and conditions - falls, strains, post operative etc. To understand why there are questions around ice, and to be able to make up your own mind, you need to first understand the physiology behind healing. What happens in the healing process, and will ice potentially contribute or impede this healing process? SSPC Physiotherapist Anthony Lance will take your through the four phases of healing as listed below, with particular emphasis on the Bleeding and Inflammatory phases: (Image Credit: Watson, 2006; Electrotherapy & Tissue Repair) Listen to Anthony explain in detail these healing phases, and compare this to what ice application actually does. Anthony will look at what other health professionals are saying and explain a new acronym that may well replace the RICE acronym we are so accustomed to! By the end of this podcast, there should be enough information to have you thinking seriously about how long you will use ice for after an injury, or if in fact you will use ice at all!

Recovery! Almost every athlete has their own strategy. We know that recovery is critical - good recovery allows us to return to our next training session ready to train hard again, or ready to compete at our maximum possible potential! But what works and what doesn't? In this episode we chat to Physiotherapist and athlete Emily McLean and ask her what recovery methods she advises in her Physiotherapy role, and what recovery methods she uses herself in her athletics world. In particular, we delve into the research project on Recovery she completed on Recovery, and discuss what the evidence suggests we should do. Emily chats about - Cold Water Immersion Therapy - Contrast Water Therapy - Compression Garments - Massage Therapy - Overtraining and Undertraining - Periodisation of Recovery - Sleep and Nutrition and a whole lot more. Hear a general overview of recovery techniques as a preparation for our next few episodes which will dissect the modalities of stretching and ice, and look even more specifically into these two popular recovery methods.

During my 30 years working as Physiotherapist I've had the privilege to work with many great athletes, but possibly none as inspirational and humble as Donna Urquhart. Beginning jogging in her late teens just to take a brain break from her heavy Physiotherapy undergraduate studies, Donna progressed quickly to triathlons, completing arguably in the pinnacle of triathlon events - the Ironman World Championships in Hawaii - then to outdoor endurance adventure racing and finally to ultra distance running, where the distances have increased from 50km events, to 100km, and now to 24 hour ultra events. What makes Donna's story so fascinating (and relevant for so many other people) is the fact that her running began as a pastime, not an obsession, and has always been fitted in between studies, her important work as a Physiotherapy researcher at Monash University, and her number one role as wife and mother. In this podcast, I delve into Donna's amazing progression, not only through different sports, but also in becoming an Australian representative in ultra distance running so soon after becoming serious about the sport. Many topics are discussed, including: the many races she has completed and difficulties encountered along the way in each race. "The Trail Beyond" race concept initiated by Donna: 4 Australian women, the 4 toughest ultra marathons in the Asia Pacific region, in 4 months. her battle with injuries and amazing ability to turn negatives into positives. an average weekly training schedule mental strategies for coping with in-race hurdles and dark times. race strategies for 24 hour endurance events. the research she has completed on pain tolerance in ultra distance runners...  and a whole lot more! In this episode you will hear Donna talk about all the highs and lows, the lessons learnt, the mottos she lives by, and her next plan - competing in a "Last Man Standing" event. There are so many "take home" messages from listening to Donna, regardless of what you do in life. If you haven't already, make sure you hit the SUBSCRIBE button to ensure you receive all our future episodes first. And don't forget to leave any comments or questions!  

What happens when a great athlete combines with sports science and technology, and has an assault on a previously unattainable barrier - success...and controversy! There has been a huge buzz in athletics world as Nike, in partnership with Eliud Kipchoge, planned an assault not only on on the marathon World Record, but also the previously unbreakable 2 hour marathon barrier. Kipchoge held the official world record time of 2:01: 39 seconds, set at Berlin in 2018, but this was just an all out attempt to break 2 hours. In the first attempt, Nike's "Breaking2" project at Monza Italy, the world's greatest current (and maybe all time) marathon runner missed by only 25 seconds. On 12th October 2019 in Vienna, when Kipchoge managed to succeed on this second attempt, he did so in arguably the most orchestrated and controlled running event ever held. Reaction has ranged from joy and amazement at a truly incredible athlete, to despair at how so many variables, other than Kipchoges pure ability, were responsible for his performance. Perhaps the most overwhelming reaction and talk amongst the running packs surrounds the shoes that Kipchoge wore, and that’s what this podcast delves into – has technology and science overcome raw human capability and performance? In this episode we hear from multiple Australian National and State Cross Country champion, Rob O'Donnell, and discuss everything that went in to the second attempt to enable Kipchoge to go under the 2 hour mark. And Rob is uniquely qualified to comment on these topics, being not only a former elite level runner, but being a Physiotherapist for almost 30 years and now treating many of Australia's great distance runners. Whilst the focus of the podcast is the Nike Alphafly that Kipchoge wore, Rob also discusses the course, the timing, the pacers, the assistance, and the great man Kipchoge himself! Enjoy!

What is Load Management, and why is the general perception of this term contributing to increased injury risk?  In this podcast we take a look at the definition of Load Management and why the wrong perception may lead to Detraining or Undertraining, and even occasionally Overtraining.  For many, training smarter automatically conjure up the thought of training less, but we'll explain why training smarter often means training harder. To achieve optimal human performance in any sport (and to reduce injury risk), athletes may actually need to be training harder.  But to train well, whether you need to train more or less, you will need a system. And we'll explain how the "Acute Chronic Workload ratio" is a great component of a system to help you do achieve this.  So delve into the fascinating world of Load Management, and let us help you develop a system and approach that helps you have High Performance at the forefront of your training ideas, whilst at the same time reducing the risk of injury along the way.