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Sandhurst Health Club is offering a new class:
Hydro Functional JointFIT (for active people with knee pain, joint pain or arthritis)
Friday 1030am
The details:
- 40 minute classes
- Degree qualified Instructors
- Focus on leg strength, core and cardio as well as education on exercise technique, tracking as well as pain and exercise
- Cost
Single Session- Member: $15.00
Single Session – Guest: $22.00
10 Class Pack Member $130.00
10 Class Pack Guest: $190.00
* these prices are locked in for this term only
Are you a busy person who likes to keep active at work, home or during recreational activities but know your hips or knees or ankles are a little weaker, stiffer or sorer than they used to be? This is a structured class that has been researched to build control, power and balance and may help you in an active lifestyle. In general, this is a 40min express class for active people with knee pain or have arthritis or joint pain. Get started and let the water assist you with the hard work.
Thanks for being part of the class.
Here are your extra links for learning about PAIN
Check out this info from Pain HEALTH WA - it includes videos and reading on pain
and movement with pain
This is also a great guide from Musculoskeletal Australia
Read more about our research in aquatic plyometric training here
Read more about research in aquatic exercise for people with hip and knee osteoarthritis here
FREQUENTLY ASKED QUESTIONS
What’s the difference between the regular Aqua Classes and Hydro Functional Classes at Sandhurst? Is one class better than the other? Definitely not, they actually can work well together depending on your needs and goals. Hydro Functional exercise programs are designed by health professionals and have controlled load which starts low with the opportunity to gradually increase throughout the session. The videos below show exercises that are most common in the Joint FIT and Plyo HIIT classes.
In Australia, ideally adults (aged 18-65) should be aiming to get at least 150 (though preferably 300) minutes of moderate-intensity physical activity each week; so you may as well do exercise that you like and that is beneficial to improving your strength and wellbeing.
What are the main differences?
AQUA: An aqua class involves water-based activities and can take place in various depths and temperatures of water. Most classes use a variety of aquatic equipment like kickboard, dumbbells or pool noodles. Music is usually used and the moves are often choregraphed. The class is delivered by a fitness instructor.
HF: Where possible Hydro Functional classes are done in pools that are less than shoulder depth for the participants. Whilst music may be playing the moves are not choreographed or dancey for every track, but it is still enjoyable! Rather than using equipment the resistive forces of the water are applied during the power and cardio phases of the class. The class is led by an instructor who has specific training in aquatic strength training and also has a degree in Health and or Fitness, example, Physio, PE Teacher, Exercise Physiologist. Instructions during the class are based around technique as well as reinforcing pain and exercise management principles.
The most important element is, both Aqua and Hydro Functional classes are enjoyable and have options to exercise at your own pace with an instructor who will interact with you every step of the way. .
If you'd like a bit more individualised advice for aquatic exercise, we can offer you a discount on our online Kickstarter programs for people with arthritis. These programs start with a telehealth session with a physio then you follow videos on your tablet or smart phone (or using bluetooth wireless earphones) while exercising in the pool. It sounds different and it is different but we will support you every step of the way.
This program was piloted by some members here at Sandhurst, and we are very grateful for their input into developing the program. The Hydro Functional Kickstarter program was a finalist in the Physiotherapy Research Foundation Pitchfest for innovative new products and services in healthcare in 2022.
You can find more info on the Kickstarter program here. Mention you are connected to Sandhurst for your 20% discount on this 6-week program.
Jordan Rutherford, Physiotherapist, treats many professional golfers of all ages at the PGA Centre for Learning and Performance Centre and says the most common injuries he sees in professional golfers are back pain, wrist and elbow injuries and neck pain. In amateur golfers, Jordan says there is a wide range of injuries, “beginner golfers often experience wrist and elbow injuries from poor or heavy strike. Also, people who are working at desk jobs, carrying low back pain, have an aggravation from a poor warm up.” Jordan also sees older golfers with both shoulder, hip and knee injuries and who have arthritis. Interestingly, we know that people tend to play more golf as they get older.
Jordan suggests golfers can keep themselves fit with exercises that include baseline cardiovascular fitness, lower body and abdominal strength in addition to a flexibility focus to keep the hips and spine mobile. Darren Horne, Certified Fitness Trainer at Sandhurst Health Club agrees, “functional strength and mobility exercises are so integral to a good golf game. Darren uses pool to takegolfers through a fitness program and gets great results especially for those who need hip flexor and quad stretching, gluteal and hamstring extension strength exercises as well as using the effects of water to help stretch the back. You’ll also see Darren often using the pool for his own water workouts and stretching routines.
Darren suggests that best way to prevent and or manage injury is to get advice early and then follow through with cross-training in the pool or gym. Jordan has similar advice, “keeping non injured body parts mobile and strong can be extremely helpful for your injury”. Jordan says “if you have an injury, then get advice from a physio who knows golf. He also suggests focusing on a good warm up but “don’t hit too many balls on the practice range”. This advice is backed up by research. Higher rates of injury have been connected to greater time on the golf course or on the driving range. In one study, those who "hit more than 200 practice balls per week or played four or more rounds in a week sustained significantly more injuries to the back, shoulder, wrist, and hand"(1). Another study (2) suggests that in addition to limiting time on the course or driving range, other ways to reduce the risk of golfing injuries include
- warm up for more than 10 minutes
- avoid carrying your bag and
- add a year-round physical conditioning program (including strengthening, flexibility, and fitness)
Jordan is also a firm believer that getting a lesson from your PGA pro is a much better option than attempting to ‘self-fix’ your swing via a YouTube clip.
The new Hydro Functional Joint Fit and Plyo HIIT classes are importantly, based on research evidence. The classes aim to improve leg strength, power and fitness and could be a good option for you to keep fit for golf.
Jordan Rutherford is a Physiotherapist, Strength and Conditioning Coach and works at the PGA Centre for Learning and Performance
Darren Horne is a Certified Personal Trainer, AUSactive Registered Exercise Professional and ex-Victorian State Golf Team Rep.
(1) Gosheger G, Liem D, Ludwig K, Greshake O, Winkelmann W.Injuries and overuse syndromes in golf. Am J Sports Med. 2003.31:438-43.
(2) Tucker, C. J. (2016). Golfinjuries. Sports Medicine.