FIFA 11 + – A COMPLETE WARM UP AND INJURY PREVENTION PROGRAM

Football fever continues with Germany just winning the Brazil 2014 World Cup Final.

The Socceroos World Cup preparation was riddled by injury, with big names  Tom Rogic (groin), Josh Kennedy (back), Mile Jedinak (groin) being affected. Away from the 2014 World Cup, the Matilda’s squad also suffered an influx of knee injuries .

The call for preventative measures toward the high incidence of lower limb injuries in football players has not fallen on deaf ears.

In 2008, International governing body FIFA (Fédération Internationale de Football Association) funded a research project looking at whether lower limb injuries could be prevented through the implementation of a structured warm up routine – The FIFA 11+. The results were astounding.

The study was huge, performed on almost 2500 Norweigan amateur female football players between 13 and 17 years old.

Almost 1900 players were part of the intervention group, and 600 in the control group which performed warm up as usual. The intervention  involved participating in a comprehensive warm-up programme to improve strength, awareness, and neuromuscular control during static and dynamic movements. The program was performed during one season, and injuries were tracked throughout.

fifa

When performed only twice a week, the intervention group had 37% less injuries at training, and 29% fewer match injuries. Severe injuries (at least 28 days to return to play) reduced by almost 50%, the incidence of acute, overuse, ankle and knee injuries also reduced significantly (see Table below).

This is a scientifically proven, injury prevention warm up program that has been designed to be easily implemented by coaches.

FIFA have kindly attributed a website to the FIFA 11+ program, with all relevant resources(research articles, posters, manuals)  to be found there.

http://f-marc.com/11plus/home/

Phil’s Footy Boot Review- Nike Mercurial Vapor

Our Podiatrist Phil Trump reviews the new shoes available on the market

BRAND: Nike
STYLE: Mercurial Vapor
CATEGORY:Football
RRP:$350
SIZES:Men’s 7-13.5
WEIGHT: 230g

UPPER: The upper of the Nike Mercurial Vapor is a teijin synthetic upper.  It is ultra lightweight and moulds to the shape of the foot.  The lace cover on the previous models has been removed to reveal a traditional central lacing position.  This makes the shoe easier to adjust and allows the laces to be replaced.

MIDSOLE: As with all other Nike football boots there is no midsole or heel lift.

OUTSOLE: Unlike carbon fiber, which is found in the vapor’s more expensive brother, this model has a tepex glass fiber chassis.  Compared to traditional plastic, the glass fiber improves support and stiffness of the outsole, but reduces weight and thickness, bringing the foot closer to the ground.

Direct injected dual density TPU studs are cored out to further reduce weight.  The forefoot zonal spikes, which are based on a sprinting design, give the perfect balance of excellent straight-line force transfer and lateral grip.

FIT:

  • Forefoot:The one-piece teijin upper is extremely comfortable at the forefoot and due to its sprint spike like design, it has a glove like fit allowing the upper to mould to the foot.
  • Midfoot:The vapor does not have the flywire found in the Superfly, although, the fit across the midfoot remains firm without being tight.
  • Heel Counter:The heel has minimal padding to reduce weight, however, as the shoe moulds to your foot, there is no rubbing and the heel counter isn’t felt.
  • Orthotics:The tepex outsole gives provides an ideal base for orthoses to sit on, although, due to the minimalistic design of the boot, there is no room for bulky orthoses.

RIDE:The ride is similar to most football boots.  The tepex outsole distributes the pressure evenly from each stud allowing for little to no stud pressure.  The Nike Mercurial Vapor is noticeably more lightweight and comfortable when compared with other traditional leather boots.

CONCLUSION: The Nike Mercurial Vapor is a further improvement to an already impressive vapor range and religious followers of this boot will not be disappointed.  The Vapor’s upper has the best leather-like feel of any synthetic boot and is available in a range of exciting colours that fans of this shoe will appreciate.

RECOMMENDED FOR:

  • Players with a narrow to normal neutral foot type and lighter build
  • Players who are quick and agile and looking for a competitive advantage
  • Players who like colorful boots

Phil’s Runners Review- Asics Landreth

Our Podiatrist Phil Trump reviews the new shoes available on the market

BRAND: Asics
STYLE: Landreth
CATEGORY: Neutral Running
RRP:$200
SIZES:  Men’s 7-16, Women’s 6-13
WEIGHT: 340g

 UPPER: The upper of the Landreth is similar to the rest of the Asics range with one notable exception.  The clutch collar system is a new design feature, which has been added to the DS Trainer and Landreth.  It contains an inner fit sleeve, which wraps around the heel and a collar that connects to the lacing system to support the heel.  This reduces pressure from a traditional heel counter and aids to improve support.

Dual PHF memory foam is contained in the inner sleeve to further increase comfort.  Additionally, Biomorphic fit has been added to the upper, which reduces irritation to the forefoot caused by areas of frequent buckling.

MIDSOLE: The midsole contains both forefoot and rear foot gel units which enhances cushioning.  The Gender specific Space Trusstic pieces through the shank of the shoe accommodates the anatomical and physiological differences between men and women, further enhancing the support each needs.  The mid foot is taken from the 2160 shoe, without the medial post and crash pad, creating a firm neutral shoe.

OUTSOLE: The Landreth has a blown rubber forefoot, which reduces the weight but aids in grip.  On high wear areas, at the heel the shoe, it has AHAR+ plugs for durability and grip.

FIT:

  • Forefoot:The shoe is comfortable through the forefoot with biomorphic fit and limited overlays, which reduce irritation from pressure on the forefoot.
  • Midfoot: The mid foot of the shoe is stable without creating a hard feeling which is often felt in posted shoes.  There is no sensation that the collar is pulling on the mid foot, and it feels supported by the upper, but not cramped.
  • Heel Counter:The clutch collar system takes time to get used to. At first, it may suffocating, as the collar pulls the upper tight against the foot.  However, after a few wears, it begins to feel comfortable and supportive.
  • Orthotics:The shoe appears to be purpose built to hold orthoses, with no posting, and a very supportive midsole, which can accommodate an orthotic.  There is some concern that the new clutch collar system will struggle to hold a foot on top of the orthotic, however when tested, no problems were encountered.

RIDE: The ride of the shoe is excellent.  Asics often get this part right every time.  The Space Trusstic system allows seamless heel to toe off and the gel and Solyte midsole give an excellent cushioning experience.  The ride is a slightly harsher than the rest of the Asics neutral running range, however, this is ideal to act with an orthotic that needs extra help from the shoe.

CONCLUSION: As a podiatrist, I have traditionally loved this shoe since its inception seven models ago.   I was very concerned when I saw the updates to the new model, however, after testing it I was pleasantly surprised.  The midsole remains stable and the upper hasn’t lost any of its rear foot support.  I will continue to recommend this shoe to patients, including those who wear orthotics.

RECOMMENDED FOR:

  • Runners who have a reasonably neutral foot type
  • Runners who have orthoses
  • Runners who have a slightly pronated foot type but are irritated by medial posts

Phil’s Footy Boot Review- Adidas F50 Adizero TRX FG

Our Podiatrist Phil Trump reviews the new shoes available on the market

BRAND: Adidas
STYLE: F50 Adizero TRX FG
CATEGORY:Football
RRP:$300
SIZES:Men’s 7-13.5
WEIGHT: 165g

UPPER: The upper of the Adizero F50 is made with sprint skin, a single layer material, which is very thin.  This reduces the weight of the shoe and improves ball feel.  It also allows the upper to mould more effectively to the foot.  This is a feature traditional synthetic uppers have always struggled with.
The upper is reinforced through the midfoot with TPU support bands that increase stability and offer increased sideways support.  The lace cover seen on previous F50 models has been removed and replaced with asymmetrical laces similar to those seen in the Predator series.

MIDSOLE: The Adizero F50 does not have a midsole or heel lift, instead,  it comes with two innersoles.  One is ultra thin and lightweight, and the other has adiprene inserts to improve comfort.

OUTSOLE: The outsole of the new Adizero F50 optimizes fit due to the new last.  It is called the sprint frame and it is made from one piece of lightweight plastic, which aids in reducing weight.  As well as reducing weight, the outsole wraps around the foot and binds with the upper, transferring sheer force and reduces wear on traditional football boot weak points.

By stripping the boot back to reduce weight, theAdizero F50 is not as supportive through the shank compared to other Adidas boots such as the Predator or Adipure series.  The traxion cleat pattern seen in previous models has been replaced with triangular studs which improve functional advantage.

FIT:

  • Forefoot: The new last is wide throughout the forefoot, making it more comfortable compared to other Adidas football boots, which are often narrow.  It is possible that the will gape where the boot flexes during the first few wears.
  • Midfoot:The TPU support bands make the midfoot of the boot feel snug while exaggerating the width of the forefoot.
  • Heel Counter:The sprint frame wraps around your heel and despite minimal padding, which reduces weight, it is comfortable.
  • Orthotics:As with most football boots, fitting orthoses into this boot can be difficult.  A mild to moderate orthotic can be fitted, although, with space at a premium, due to the glove like fit, it is not ideal.

RIDE: The ride is not that dissimilar to other football boots.  The sprint frame is very comfortable to run on, and unlike other boots, you don’t feel each and every stud.

CONCLUSION: The Adizero F50 is the lightest boot in what is fast becoming the most popular category of boots.  Having worn previous F50 models, it is unlike its predecessors and is highly comparable with established competitors such as the Nike Mercurial series.

RECOMMENDED FOR:

  • Players with a normal to wide neutral foot type and lighter build
  • Players who have speed and agility as their weapon
  • Players who like colorful boots

Phil’s Footy Boot Comparison

Our Podiatrist Phil Trump compares new footy booty available on the market

STYLE: Traditional
CATEGORY:Football
SIZES:Men’s 8-13

BRAND Nike Tiempo Legend IV Adidas Adipure 11pro Adidas Copa Mundial Asics Testimonial 2
PRICE $220 $220 $220 $250
WEIGHT 247g 238g 330g 277g

UPPER: The Tiempo, Testimonial and the Copa Mundial are all made from kangaroo leather, while the 11pro is made from Taurus (calf) leather.

  • Copa Mundial: This boot has the softest upper, as it has the least stitching across the toes.  The Copa Mundial has been found to stretch the most, which initially improves fit, but can also make it feel loose.
  • Tiempo: The Tiempo is also very soft.  It holds its shape better than the Copa Mundial, making it feel the most comfortable.
  • Testimonial: The Testimonial is similar to the Tiempo.  It has slightly more stitching, which allows the boot to hold it shape longer and creates excellent ball feel throughout the season.
  • 11pro: The 11pro’s upper is stiffer than the other boots.  It can becomes crusty when wet, while the other boots retain their softness even after drying.

All the boots have central lacing, creating a fit that is not hindered by any off centre lacing.  However, the Copa Mundial and the Testimonial both have fold over tongues, which can get in the way as they move around during play.

MIDSOLE: The Testimonial is the only boot that has a midsole.  It has a 10mm heel lift, which initially feels different and unstable, although, once worn in, it is the most comfortable on hard grounds.

OUTSOLE:

  • 11pro: The 11pro has a sprint frame, which is very stable and comfortable underfoot.  The sprint frame is also micoach compatible allowing players to track their distance on the Adidas website.  The 11pro has the least number of studs making it the most uncomfortable on hard grounds.
  • Copa Mundial: The Copa Mundial is the most unstable underfoot.  Its plastic outsole is not reinforced and twists under high load.  Although,the Copa Mundial’s soft outsole is unstable, it does make it the most comfortable due to its softness.
  • Testimonial & Tiempo: The Testimonial and the Tiempo are both board lasted with a contoured plastic shank.  The Tiempo has the ideal balance between comfort and stability.  The Testimonial has excellent forefoot comfort, however, the heel studs are narrow, which reduces the feeling of stability.

FIT:

  • Forefoot:The 11pro has the widest fit and is the least restrictive.  The Testimonial has the second widest fit and due to the kangaroo leather moulds well across the forefoot.  The Tiempo stretches after an initial feeling of tightness across the forefoot, making it the most comfortable.  The Copa Mundial initially feels the best as it more easily stretches around the forefoot, however, it can become too loose.
  • Midfoot:The four boots have leather uppers, central lacing and wide shanks, which creates a better fit across the midfoot.
  • Heel Counter:The four boots have internal heel counters, which all provide support, without feeling restrictive.
  • Orthoses:

o   11pro: The 11pro fits the widest range of orthoses due to its flat sole and wide forefoot.

o   Testimonial: The Testimonial will also fit a range of orthoses and will simulate a runner as it has a heel lift, however its midsole is contoured which restricts some othoses.

o   Tiempo: The Tiempo will fit most orthoses well with only a slight adjustment to the heel required to accommodate its slight contour.

o   Copa Mundial: The Copa Mundial fits an orthotic easily, however, its insole cannot be removed and therefore a full length device cannot be used.  Additionally, its instability would be exaggerated by more aggressive orthoses.

CONCLUSION: All four boots despite being placed in the same category function differently.  For players looking for a lightweight, wide fitting boot, with the option of fitting orthoses, the 11pro is the ideal boot.  For those who require stability or boots with decreased stud pressure, the Tiempo is a more appropriate boot.  Comparatively, the Testimonial is the ideal boot for those searching for a boot that makes running easier without compromising weight or feel.

RECOMMENDED FOR:

  • Tiempo: Players with a narrow to normal width who want a soft leather boot with a comfortable ride.
  • 11pro: Players who want a lightweight boot, have a normal to wide foot or who need to fit orthoses.
  • Copa Mundial: Players who want a very soft traditional boot for better ball feel. Remember when purchasing this boot buy a size smaller than you usually wear.
  • Testimonial: Players who have a normal to wide foot that want a traditional leather boot that provides support to the foot.

Drills from Level 2 Running Night 2013

Please see below the running drills from Tony Benson’s level 2 Running Night

L 2 Running Night  –  Drills workout x 1/week
3 x 30m run throughs of each of the following:
High Knees
Butt Kicks
Straight leg dollies
Cycling Over-stride 3 x 30mPractice of STRONG ARMS technique standing on the spot 6 sec (carry over to Drills)
SPRINTS – no more than 6 sec / 40/50m

2012 ITU World Triathlon Series

The 2012 ITU World Triathlon Series  Grand Final was held in Auckland, New Zealand in October 2012. Physiosports Brighton was proud to have many Sponsored Triathlon Groups represented:

TRG Triathlon and Multisport athletes
Olympic Distance events
Jared Klein- 9th in the 16-19
Tom Rodgers 8th in 20-24 and 4th in the aqauthon
Ben Franzi 52nd in the 40-44
Sprint Distance Events
Simon Ronalds 45th in the 50-54 and top 20th  in the Aqauthon
Alecka Patralakis  50th in the 30-34 and 25th in the Aquathon

ASF TRI
At the Worlds in New Zealand ASF Tri took a large contingent of athletes over to the World Championships.
The highlights included Penny Hosken: won the World Championships in the 25-29 age group, was the fastest female in the race overall and also took the silver medal in the Aquathon World Championships earlier in the week.
Michael O’Keeffe took the bronze medal in the men’s 60-64 age group in only his 6th ever race
Other’s to place in the top ten in their respective age groups were Michael Pratt in 8th (45-49)and Penny Brown in 9th (25-29)

Bayside Tri Club / Mercury
Sprint Distance Events
Hayley White 1:14: – Bronze Medal in Category
Clint VB – 6th in Category
Ray Joy  – 33rd in Category
Rob Raulings – 42nd in Category
Bill Bardsley  – 28th in Category

Adam Rowland: 56th in Category
Martin Durkin: 17th in Category
Mike Tyler :31st in Category