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theflyingphysio · 3 years ago

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Time Flies......

Wow - even I am shocked at how slack I have been - over 5 years since my last post! I don't know where to begin.....

I guess a brief overview of the past 5 years would be a good start! To stop this being a tome, I think it's probably best if I do 1 post per year, so here goes for post #1:

2015

So in 2015 Matt and I moved to Norfolk (as per my last post....eek!) initially we moved into Matt's house in Attleborough with my sister (she already lived in Norfolk and had been renting the house from him).

Work-wise, I started working as a Veterinary Physiotherapist at Dick White Referrals in Newmarket 3 days a week, which was an absolutely amazing experience. It was a bit of a commute, although driving through Newmarket in the mornings and seeing the racehorses out for exercise definitely softened the blow! The majority of the inpatient cases we treated at DWR were neurology cases, so lots of intervertebral disc disease (IVDD), some polyneuropathies and fibrocartilagenous emobolisms (FCE) etc., with dachshunds and french bulldogs being sadly over-represented in the patient population. Neurology cases really are so rewarding though, and I genuinely loved (and still love) rehabilitating cases which were either being conservatively managed or post-surgery. We also provided post surgical care for orthopaedic cases and physiotherapy for some internal medicine patients (those which were recumbent, for example) and had the odd feline case to see too (often post road traffic accidents), so the work was really interesting and I learnt a lot. For the rest of the week, I also worked part-time in a small animal first opinion practice in Watton, closer to home, as a receptionist. Myself and another member of the team, Claire Lawrence, who is an excellent McTimoney Animal Therapist, started a musculoskeletal service for dogs and cats at the surgery. In addition to this, I offered private physiotherapy for horses, cats and dogs in my "free time" and began working towards my Masters Research Project - perhaps it is beginning to become clear why I let the blog slide!

When we moved to Norfolk, I moved the horses to a small, quiet yard in Barnham Broom, which was around a 20 minute drive from where we moved to initially in Attleborough. The yard and people were lovely, but it became clear quite quickly that the limited facilities (lack of a school), distance between the stables and grazing, limited hacking and the location of the yard (in the opposite direction to either of my jobs) weren't working, so in the September I moved the horses to a large livery yard in Wymondham, where Tilly kept Archie. I wasn't convinced they would be entirely settled in a large, busy yard, and I had a few other reservations, but the new manager assured me there would be no "in-days" and all I could do was try, especially given the amazing hacking, great facilities and ideal location. Dancer and Archie had lived together for many years before Tilly moved to Norfolk in 2009, and definitely had not forgotten one another <3

You may remember (although given the time that has past, possibly not!) that we put the house in Attleborough up for sale and put an offer in on a cottage in a village outside Shipdham, which was accepted. We hoped to be in by Christmas, and the good news is that we were. Obviously we didn't manage to move within 6 weeks as the Estate Agent had suggested (ha ha ha) but we were in I think 10 days before Christmas, which we then hosted for both of our families, which was fun!

On boxing day 2015, Tilly and I had great fun taking Dancer and Archie to the boxing day meet in Wymondham, hosted by the Dunston Harriers. We had an absolutely fantastic day, and Dancer thoroughly made the most of doing what she loves best, charging across the countryside with her best mate Archie (they were so happy to be reunited when we moved up here) and a load of horses in pursuit of some dogs following a trail - bliss! :-)

She absolutely belied her 23 years and behaved like a very excited (but mannerly) 7 year old, which was great fun for us both, although I felt like I had arms like Mr Tickle the following day (and legs of jelly). It was really lovely to be part of such a traditional event, meeting in Wymondham town centre with large crowds gathered and I must admit to feeling quite emotional about my wonderful horse and all the wonderful experiences I have enjoyed because of her as we set off. All in all, a perfect way to end the year.

#veteran horse #old but not past it #2015 #boxing day meet #horses

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mysticseasons · 7 years ago

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Canadian figure skating team headed to PyeongChang for 2018 Olympic Winter Games

OTTAWA, ON: Canada will send the largest figure skating team to the 2018 Olympic Winter Games in PyeongChang, South Korea. The team comprised of 11 entries, for a total of 17 skaters, includes two entries in men and three entries per discipline in ladies, pairs and ice dance. Competition begins on Friday, February 9, with the team event, and runs through to Friday, February 23, with all events taking place at the Gangneung Ice Arena.

The Canadian team will be lead by Opening Ceremony flag bearers and figure skating team co-captains Tessa Virtue, 28, London, Ont., and Scott Moir, 30, Ilderton, Ont. The three-time world champions will be competing at their third Olympic Winter Games, having previously won gold in 2010 and two silver medals (ice dance and team event) in 2014. This season, they won gold at both Skate Canada International and the NHK Trophy, and silver at the ISU Grand Prix Final. The eight-time Canadian champions are coached by Marie-France Dubreuil, Patrice Lauzon and Romain Haguenauer in Montreal, Que.

Three-time world champion Patrick Chan, 27, Toronto, Ont., is the first of two Canadian men entries. Chan will also be competing at his third Olympic Winter Games, having placed fifth in 2010 and won two silver medals in 2014 (men’s singles and team event). This season he placed fourth at Skate Canada International and won his record 10th Canadian title. Chan is coached by Oleg Epstein and Ravi Walia.

Canadian silver medallist Keegan Messing, 26, Sherwood Park, Alta./Brampton, Ont., is the second Canadian men’s entry. This season, he placed eighth at Skate Canada International and fifth at the NHK Trophy. Messing is coached by Ralph Burghart in Anchorage, AK, USA.

World bronze medallist and 2018 Canadian champion Gabrielle Daleman, 20, Newmarket, Ont., is one of three Canadian entries in ladies. Daleman placed 17th in Sochi as the youngest Canadian athlete at the 2014 Olympic Winter Games. This season, Daleman placed sixth at both the Cup of China and Skate America. The two-time Canadian champion is coached by Lee Barkell and Brian Orser in Toronto, Ont.

World silver medallist Kaetlyn Osmond, 22, Marystown, Nfld./Edmonton, Alta., will also represent Canada in the ladies’ category. Osmond placed 13th at the 2014 Olympic Winter Games in ladies singles and won the silver medal in the team event. This season, she won gold at Skate Canada International, bronze at the Internationaux de France, and bronze at the ISU Grand Prix Final. The three-time Canadian champion is coached by Ravi Walia in Edmonton, Alta.

Canadian bronze medallist Larkyn Austman, 19, Coquitlam, B.C., will be the third Canadian entry in ladies. This will be her first Olympic Games. This season, Austman placed 12th at Skate Canada International. She is coached by Zdenek Pazdirek and Liz Putnam in Coquitlam, B.C.

Two-time world champions Meagan Duhamel, 32, Lively, Ont., and Eric Radford, 32, Balmertown, Ont., will be the first of three Canadian entries pairs. Duhamel and Radford placed seventh in the pairs event and won the silver medal in the team event at the 2014 Olympic Winter Games. This season, they won gold at Skate Canada International, bronze at Skate America and bronze at the ISU Grand Prix Final. The seven-time consecutive Canadian champions are coached by Bruno Marcotte in Montreal, Que.

Canadian silver medallists Julianne Séguin, 21, Longueuil, Que., and Charlie Bilodeau, 24, Trois-Pistoles, Que., will be the second Canadian pairs entry. This will be their first Olympic Games. This season, they placed fifth at the Rostelecom Cup and fourth at the NHK Trophy. Séguin and Bilodeau are coached by Josée Picard in Chambly, Que.

Canadian bronze medallists Kirsten Moore-Towers, 25, St. Catharines, Ont., and Michael Marinaro, 26, Sarnia, Ont., are the third Canadian entry in pairs. Moore-Towers will make her second appearance at the Games after wining a silver medal in the team event in 2014 with her previous partner. This will be Marinaro’s first Olympics. This season, Moore-Towers and Marinaro won the bronze medal at the Cup of China and placed sixth at Skate America. They are coached by Bruno Marcotte, Richard Gauthier and Sylvie Fullum in Montreal, Que.

Canadian silver medallists Piper Gilles, 26, Toronto, Ont., and Paul Poirier, 26, Unionville, Ont., will represent Canada in ice dance. Poirier will compete for the second time at an Olympic Games, he placed 14th in 2010 with his previous partner. This season, they placed fourth at both the Rostelecom Cup and Skate America. They are coached by Carol Lane and Juris Razgulajevs in Scarborough, Ont.

Two-time world medallists Kaitlyn Weaver, 28, Toronto, Ont., and Andrew Poje, 30, Waterloo, Ont., will also represent Canada in ice dance. Weaver and Poje placed seventh at the 2014 Olympic Winter Games in Sochi. This season, they won silver at Skate Canada International and placed fourth at the Internationaux de France. The two-time Canadian champions are coached by Nikolai Morozov and train in Hackensack, NJ, USA.

Mike Slipchuk, Skate Canada High Performance Director, and Manon Perron of Boucherville, Que., will be the Canadian team leaders. Dr. Erika Persson of Edmonton, Alta., and physiotherapists Agnes Makowski of Toronto, Ont., and Meghan Buttle of Toronto, Ont., will be the Canadian medical staff onsite. Officials from Canada at the event include Leanna Caron of Timmins, Ont., Janice Hunter of West Vancouver, B.C., Nicole Leblanc-Richard of Dieppe, N.B., and Jeff Lukasik of Calgary, Alta.

Emma Bowie, Skate Canada Communications Manager, will be the media attaché at the event. For onsite media requests, she can be reached at [email protected] by phone at 010-5166-4154.

For results and full entries please visit www.isu.org or www.pyeongchang2018.com.

CBC will be providing coverage of the 2018 Olympic Winter Games in Canada: click here for broadcast schedule.

CANADIAN ENTRIES AT 2018 OLYMPIC WINTER GAMES

- Skate Canada

#Tessa and Scott #pyeongchang2018

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greenlanephysio-blog · 7 years ago

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East Gwillimbury Physiotherapy | Green Lane Physio

Green Lane Physio health and wellness Centre in Bradford offers physical rehabilitation services: Massage Therapy, Physiotherapy, Acupuncture, Chiropractic, and Orthotics. Call us 905-895-1400 today to know more about our services or book an appointment.

#Custom Orthotics Newmarket #Massage Therapy Newmarket #physiotherapy Newmarket #orthotics Bradford #Acupuncture Bradford #Massage Therapy Bradford #physiotherapists Bradford

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yesilovehorses-blog1 · 7 years ago

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The Healthy-Backed Horse

New Post has been published on http://lovehorses.net/the-healthy-backed-horse/

The Healthy-Backed Horse

By recognizing early signs of pain and pursuing treatment, we can be sure our horses’ backs remain the powerhouses they were designed to be.

Photo: Kevin Thompson/The Horse

It’s the equine body part that might seem most essential to the rider. It’s where we put all our weight, where we place our favorite (and most expensive) riding gear, where we connect—directly, physically—with our mount, and where we communicate with subtle cues.

But for all its importance, equine researchers say the equine back remains largely misunderstood by many riders. How is it built? How does it work? How much weight can it hold? How do we know its health is compromised, and what are the consequences? And, perhaps most importantly, what can we do to prevent back problems, and what treatments do we pursue if they do get injured?

Back to Basics

What horse people often refer to as the “back” is simply the dipped area of the spine between the withers and the croup. But a true consideration of the equine back requires looking at its entire length, from the withers to the top of the tail, says Hilary Clayton, BVMS, PhD, MRCVS, Dipl. ACVSMR, McPhail Dressage Chair Emerita at Michigan State University and president of Sport Horse Science, in Mason, Michigan. That’s because the full spine is involved in the horse’s back movement, all the way down to the sacrum (the “downhill” croup section from the high point behind the saddle area down to the tail).

Most horses have 18 thoracic vertebrae—the bones we’re essentially sitting on when we’re riding. They’re also the bones from which the ribs flare. Five vertebrae make up the sacrum area, and these are usually fused together. Between these two spinal sections is the lumbar area, with numbers of vertebrae varying from one horse to another.

What horse people often refer to as the "back" is simply the dipped area of the spine beneath the withers and croup. But a true consideration of the equine back requires looking at its entire length, from the withers to the top of the tail.

Photo: iStock

“Typically, horses have six lumbar vertebrae, but about a third of them only have five (with the sixth one joined to the front part of the sacrum and considered a part of that structure),” Clayton says. “It’s the most variable part of the horse’s spine.” Sometimes the first lumbar vertebra will even have a small rib coming out of one or both sides.

Lumbar vertebrae number doesn’t seem to affect back length, however. It appears that it’s the length of individual vertebrae, and not the number of them, that makes horses longer- or shorter-backed, Clayton says. And the number of vertebrae seems to have no bearing on the horse’s physical appearance or spinal health.

The canal that houses the spinal cord is nestled about five inches beneath the horse’s topline, which is formed by the bony spinous processes sticking up from each vertebra. A layer of short muscles, called the deep stabilizing muscles, lies very close to the vertebrae, crossing one to four intervertebral joints. These muscles do what their name suggests, keeping the spine from becoming “rubbery and bending when the hind limbs provide propulsion and (preventing) the type of micro-motion that predisposes the joints to the development of arthritis,” Clayton says.

Long muscles lie atop the vertebrae, and these are the ones we sit on and can palpate, she says, and are the muscles of athletic movement.

“It's pretty amazing that you can take 20-something little bones and attach them together with ligaments and muscles so they can actually support the weight of a rider. ”

Dr. Hilary Clayton

In addition to this long and short muscle series is a whole network of long and short ligaments. “The long ones go along the underside of the vertebral bodies and then along the topline just under the skin, so there’s actually the long supraspinous ligament holding everything together from around the fourth thoracic (the fourth or fifth vertebra in this section, T4/5) all the way to the last lumbar,” Clayton says. That big ligament acts like a taut rubber band, preventing the spinous processes from getting pulled too far apart.

“Everything is very firmly held together,” she says. “It’s pretty amazing that you can take 20-something little bones and attach them together with ligaments and muscles so they can actually support the weight of a rider.”

Strengthening and Conditioning

We’re often told that our horses need “gymnastics” to become supple and flexible, and that they should be able to curve their bodies around our legs or when working in circles. But those gymnastic exercises are mostly for getting the rest of the body—mainly the limbs—in full movement, and not the back.

Basic core training exercises, such as thoracic and lumbar lifting, strengthen certain stabilizing and rounding muscles that help the horse’s back support a rider’s weight.

Photo: Courtesy Dr. Hilary Clayton

“We want to maintain a full range of motion in the back when the horse is standing, but the goal is not to maximize back flexion and extension when the horse is in motion,” says Clayton. “During locomotion the main function of the muscles, tendons, and ligaments is to control the amount of back movement. Our training goal is to strengthen the muscles that will stabilize the back in a rounded position.”

What Clayton is talking about is the concept of rounding—getting horses to raise their backs under saddle to offset the effect of the rider’s weight. While horses are physically capable of supporting a rider, any added weight on that back can cause hollowing—or swaying. “Rounding the back counteracts the hollowing effect, limiting the amount of sinking,” she says.

But getting a horse to round his back requires focused effort toward building strength in both the back and the abdominal muscles over time. Horses must also have good strength of these structures to bend to the left or right when working in circles, Clayton adds. So asking them to work small circles or bend around a rider’s leg before they’re ready can lead to back problems and possibly behavior problems related to discomfort and frustration, as well. “An untrained horse just can’t bend his body around a 10-meter (30-foot) circle,” she says.

With young horses, focus on strengthening the short stabilizing muscles and the abdominal muscles. The abdominal muscles are actually responsible for supporting the rider’s weight and for rounding, so they’re critical, says Katja Geser-von Peinen, DVM, clinical researcher in the Department of Sports Medicine at the Equine Clinic of Vetsuisse Faculty, in Zurich, Switzerland.

While the back itself needs to stay fairly immobile, the back muscles need to be working and moving constantly to keep the back stable during movement. “The long back muscles are actually responsible for controlling the sideways movement of the spine,” she says.

Core Training for Your Horse

Core training is a relatively new concept in horse training, stemming from increased scientific research into equine biomechanics. We now know horses can have longer athletic careers, while remaining healthy, if we focus on a basic training method that strengthens certain stabilizing and rounding muscles that help the horse’s back support the rider’s weight. Hilary Clayton’s book, Activate Your Horse’s Core: Unmounted Exercises for Dynamic Mobility, Strength & Balance, provides practical information on this basic conditioning using ground exercises designed for all levels of riders to help their horses build core strength and prevent back pain. Co-written with physiotherapist Narelle Stubbs, PhD, the book comes with a DVD demonstrating the exercises.

Christa Lesté-Lasserre, MA

Not respecting the muscles’ purpose can lead to back pain and hollowing, says Geser-von Peinen. So riders need to learn to ride correctly, which means finding a good coach with a history of training healthy-backed horses, who can instruct you from the ground, prompting you to ride for roundness. And remember that a round head and neck position does not mean your horse is going round. “Some horses have nicely curved necks but still have hollow backs,” she says.

Riders also need to respect a gradual increase in mounted work time—progressing slowly as the horse’s back and abdomen build muscle mass, she adds.

The Importance of the Saddle

Correct saddle fit is essential to back health. But because horses’ back shape and musculature change over time, proper saddle fit can be both a perrenial challenge and a huge expense. Clayton says recent research out of the Animal Health Trust in Newmarket, U.K., shows that back shape changes several times over the course of just a year.

Saddle pads aren’t really meant for fixing poor saddle fit. But buying a new saddle every time the horse’s back changes isn’t realistic either!

Learn how to recognize when a saddle fits and doesn’t fit and know when it’s necessary to call in a professional to reflock the saddle to conform to the horse’s evolving back shape, Clayton says. Lumps, bumps, bruises, and lesions are obvious signs of a saddle fit problem, as is a negative reaction to the saddle in general.

Rider Fitness

Believe it or not, one of the best ways to keep your horse’s back healthy is to keep your own back—and rest of your body—healthy. Geser-von Peinen says rider asymmetry is a major source of equine back problems. “Make sure you’re as symmetric as possible” in the saddle, she says. That means also keeping up a good fitness program for yourself so that you sit and move correctly.

“Make sure you're as symmetrical as possible (in the saddle).”

Dr. Katja Geser-Von Peinen

“When you’re fit you’re able to sit gently, because you have the muscles to stabilize your body for a whole lesson,” explains Geser-von Peinen.

Keeping yourself trim also helps safeguard your horse’s back. When you add your tack, equipment, and clothing, the total weight you’re putting on a horse is not negligible. And when you consider how that weight multiplies during movement, you’re dealing with some significant pressure! Clayton says maximum forces on a horse’s back are about double the rider’s weight at the trot, and they’re up to three times that weight at the canter. “The rider’s weight really does matter!” she says.

The Warning Signs

Most horses with back pain are active or retired riding horses, says Geser-von Peinen. So we really need to keep a close eye on how our mounts’ backs are holding up to their workouts.

First, she says, get in the habit of evaluating your horse’s back shape. Every time you groom him, look for changes such as muscle loss in the back. A horse in training should be building muscle, not losing it. If you see dips behind the shoulder blade or a triangular shape instead of a rounded shape over the thoracic, lumbar, or sacral areas, take caution: your horse is a candidate for back pain.

Second, observe his attitude. Does he turn his tail to you when you show up with a saddle? Is he depressed or moody? Does he flinch or threaten to bite when you girth him up? Is he sensitive when you press on his back muscles? Does he buck under saddle? Does he lean on the reins? Do you have to warm him up for 30 minutes to get him supple? And mostly, is this a trend? “It’s okay to have a bad day, but if it goes on for a week or more, especially if it’s getting worse, contact your veterinarian,” says Geser-von Peinen.

And finally, keep an eye on your Thoroughbreds and Thoroughbred crosses. “Thoroughbreds are more sensitive to pressure, although we don’t really know why except that they have thinner skin and a touchier personality,” Geser-von Peinen says. “The important thing is that we have to be careful about their backs.”

It’s worth having your veterinarian examine your horse’s back annually, she says. And if you use a veterinary chiropractor, don’t rely on adjustments alone. Be sure to have your veterinarian investigate recurrent issues; otherwise, you might only be temporarily managing the signs instead of the underlying problem.

To Treat or Not to Treat

If you can catch the warning signs of back pain early enough, try changing your training program to build the deep stabilizing muscles and to encourage the horse to round his back. If the problem isn’t showing rapid (within a week) improvement, call your veterinarian. “It’s easy and inexpensive to treat with oral anti-inflammatory drugs,” says Geser-von Peinen.

If you wait, you can create what she calls “a vicious cycle.” If the back muscles hurt, the horse stops using them. If he stops using them, they get depleted, and this just makes the pain worse.

This can lead to “micro-movements”—a sort of vibration—in the facet joints between the vertebrae, which are common sites for arthritis in athletic horses. Treatment of facet arthritis can require ultrasound-guided anti-inflammatory injections and a several-month-long rehabilitation program. Better, then, to avoid downtime by being proactive in preserving your horse’s back health.

Take-Home Message

The equine back is an intricately designed structure, capable of supporting the horse’s body mass and shape—as well as a rider. But to keep that back healthy and pain-free, we need to be conscious of the structures at play and, more importantly, how to build muscles in the area to keep it strong. By implementing proper training and riding techniques, making our own fitness a priority, and recognizing early signs of pain and pursuing treatment, we can be sure our horses’ backs remain the powerhouses they were designed to be.

About the Author

Christa Lesté-Lasserre, MA

Christa Lesté-Lasserre is a freelance writer based in France. A native of Dallas, Texas, Lesté-Lasserre grew up riding Quarter Horses, Appaloosas, and Shetland Ponies. She holds a master’s degree in English, specializing in creative writing, from the University of Mississippi in Oxford and earned a bachelor’s in journalism and creative writing with a minor in sciences from Baylor University in Waco, Texas. She currently keeps her two Trakehners at home near Paris. Follow Lesté-Lasserre on Twitter @christalestelas.

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pivotalmotion · 7 years ago

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7 PHYSIO TIPS TO TREAT SORE NECK AND SHOULDERS FOR YOUNG MUMS

7 physio tips to treat sore neck and shoulders for young mums

Physio tips for when childcare has become a right pain in the neck.

Lifting your baby from the cot, carrying them in baby carrier, wrangling your strong (and adorable) giggling toddler – often while your other baby is in the baby carrier – all while carrying the shopping, a kinder backpack or trying not to crash the pram… Add breast and bottle feeding into the mix and this is a recipe for a very sore neck and aching shoulders.

Sound like you? Mums and dads, you know only too well what it is like trying to do a million things at once with babies and toddlers.

Sustained and repetitive postures, such as holding your child or breast/bottle feeding, can place strain through the muscles and joints of the neck.

Here are seven easy physio tips to keep neck and shoulder pain at bay and be a super happy and healthy parent who longs to hug and lift up your child!

1. Backward shoulder rolls

– Do 10 in the shower every morning (hopefully no little people there!). A warm shower will also warm up your muscles.

– Do 10 after you have finished feeding.

– Utilise time in the car.

2. Shoulder blade squeeze

– Do 10 in the shower and car!

– Do 10 after feeding.

3. Pec, arm and neck stretch

– Clasp your hands behind your back and bring your shoulder blades together. Look down (adds the neck stretch).

– Count to 10. Do before you pick your child up out of the cot.

4. Pram posture

– Keep shoulders back while pushing the pram.

– Think about keeping a long neck and open shoulders while pushing the pram (try to avoid the hunched pram look).

– Use this time to do 10 shoulder squeezes and 10 backward shoulder rolls.

5. Use a baby carrier with postural support

– A baby carrier with upper and lower back support will distribute the load of your baby through your body and decrease strain on your neck and shoulders.

6. Hot pack around the neck

– Buy a neck hot pack that you use while moving around (let’s face it, no one has time to sit down unless it is to sleep!).

– Heat will warm up the muscles and improve tissue health.

7. See a physio

Physios love kids, so take your child with you. Your physio can not only provide hands on manual therapy relief but also give you tips on feeding positions, wearing your baby carrier and picking up your child.

For more information, or to find a physio, go to www.physiotherapy.asn.au

Originally published on kidspot.com.au | Words Annie Strauch with Annie Strauch, APA Physiotherapist

If you are looking for a booking call us on 07 3352 5116 or make a call on the number above or make an online booking via the link below.Pivotal Motion Physiotherapy

http://www.pivotalmotion.physio/7-physio-tips-to-treat-sore-neck-and-shoulders/

#sore neck #soreness #stiffness #stiff neck #posture #neck #shoulder #physio #physiotherapy #physiotherapist #newmarket #brisbane #ashgrove #windsor #treatment #injury #mum #young mum

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pivotalmotion · 7 years ago

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Want to keep your body healthy? Try our exercise classes to start your journey!

Reasons to exercise (that aren’t about weight loss)

Whether it’s exercise or diet that matters most when you’re trying to lose weight is a topic of hot debate. But weight management aside, there’s a host of other reasons getting moving is a vital to a healthy life.

Whether it’s jogging at dawn, cycling to work, playing team sport or squeezing in a dance class or visit to the gym, a desire to lose weight is a key reason many people make the effort to exercise.

But when it comes to whittling your waistline, the relative importance of exercise compared to diet is the subject of fierce debate.

Do you really need to go for that walk or run? Or does the impact of exercise pale into insignificance compared to cutting soft drinks and fries?

In a recent issue of the British Journal of Sports Medicine, a trio of doctors argued the latter. Not only did they state you “can’t outrun a bad diet”, they went as far as saying that exercise, at least from a weightloss perspective, was close to a waste of time.

“When it comes to weight loss, the impact of exercise is really quite minimal,” one of them, Dr Aseem Malhotra told ABC TV’s Lateline.

But others like Tim Olds, Professor of Health Sciences at the University of South Australia, argue that exercise isn’ta waste of your time if you want to lose weight, although he concedes its impact is likely to be smaller than changing your diet.

“Does physical activity promote weight loss? The short answer is that it can, but you need to do an awful lot of physical activity,” Olds wrote in a recent article on The Conversation. “And it’s nowhere near as effective as diet. It appears to be easier to diet ourselves thin than to exercise ourselves thin.”

Nonetheless all experts agree; exercise is very much worth making time for, weight concerns aside.

In fact, it’s one of the most powerful “medicines” we know, helping to prevent a host of health conditions with virtually no side effects. (In fact, being inactive is ranked just behind cigarette smoking as a cause of ill health).

So here are seven compelling reasons (other than weight loss) to stick with exercise:

1) You’ll slash your risk of heart disease, stroke and type 2 diabetes

Switching from being inactive to doing 30 minutes of moderate intensity exercise a day (eg brisk walking), can reduce your risk of heart disease, stroke and type 2 diabetes by up to 40 per cent. Since heart disease is still the number one killer in Australia, it could arguably be the most productive 30 minutes in your day.

You can halve the time you spend exercising and cut your risk of these health conditions further still, by exercising at a higher intensity (for example running instead of walking).

2) You’ll reduce your risk of certain cancers (and their recurrence)

Being a regular exerciser reduces your risk of colon, prostate, lung and gastrointestinal cancer if you’re a man, and breast and endometrial cancer if you’re a women.

It is also known that resuming regular exercise after cancer treatment can improve your long-term prognosis if you’ve had cancer. There’s even growing evidence that if you’re currently undergoing cancer treatments such as chemotherapy, radiotherapy and surgery not only is exercise safe, but it can also lead to significant improvements in day-to-day functioning, intensity of symptoms, fitness, and overall health-related quality of life.

3) You’ll keep your bones strong

Moving our bodies exerts forces on bones that make them grow strong. If you don’t want bones that become brittle and prone to fractures later in life, you need to exercise before your later years, ideally throughout your whole life. But some types of exercise are much better for bones than others.

Weight-bearing exercise like jogging, dancing, hiking and stair climbing is great for bones, but non-weight-bearing forms like cycling and swimming aren’t (although they’re still brilliant for fitness). Bones also respond well to resistance exercise (involving machines or free weights). And all other things being equal, the higher the impact of your exercise, the more the bone will be stimulated. So jogging or running is better than walking, if you can manage it. But there are still exercises you can do to build bone if you have joint problems that make high impact exercise painful

4) It can help you ward off dementia

Protecting yourself against dementia involves having a brain-healthy lifestyle and exercise is one of the key elements of this. It’s partly because exercise helps keep your blood vessels in good shape, says Dr Maree Farrow, a neuroscientist and research fellow with Alzheimer’s Australia says.

“The blood vessels in your brain are absolutely vital, and the healthier we can keep those, the better off we’ll be. But studies also show physical activity helps with growing new brain cells and new connections between brain cells. It also boosts the levels of some chemicals in the brain that help keep brain cells healthy.”

5) You’ll give your immunity a boost (usually)

Overall, regular exercisers report fewer colds and other flu-like bugs than their inactive peers, says the Australian Institute of Sport and the American College of Sports Medicine. And when you do moderate to vigorous exercise (eg brisk walking, cycling, swimming, play a sport), there are several positive changes in your immune system, including enhanced movement of important immune cells throughout the body.

Although these changes are temporary, each exercise session represents a boost that reduces the risk of infection over the long term.

But if you exercise hard or for a long period of time, there may be a window afterwards when your immunity is suppressed and you are more likely to catch a cold or other bug. Says the AIS’s Dr David Pyne: “Basically in the hours and the day after, you need to be mindful of that.” However, the odds of becoming sick can increase two- to six-fold for up to two weeks after extreme exercise events, such as marathon runs.

6) You’ll sleep better

Exercise can definitely help you sleep better but it’s all about the timing, says Australia’s Sleep Health Foundation. Exercising first thing in the morning is best for most people to improve their sleep at night; however evening exercise can also help so long as you aim to be finished no less than two hours before your bed time. Any later can have a stimulating effect.

All exercise is good, the foundation says, however vigorous, aerobic exercise is the type most associated with an increase in sleep quality. And exercise is one of the few things we can do to improve the amount of deep sleep you get – that is, the phases of sleep scientists call stages 3 and 4, which are the phases most closely associated with feeling refreshed when you wake.

7) Your mood and mental health will improve

When it comes to the mind, exercise is a wonder drug says Dr Nicola Burton, senior research fellow in the University of Queensland’s school of human movement studies.

“We’re not only talking about preventing poor mental health or treating it, but promoting good mental health. Even if you don’t have depression or anxiety or a serious mental illness that you want help managing, you can enhance your wellbeing and vitality.”

This is because exercise can boost mood, concentration, alertness, and even make you more optimistic.

Indeed not only do regular exercisers have better mental health and emotional wellbeing and lower rates of mental illness, but studies that track people over time show taking up physical exercise seems to reduce the risk of developing mental disorders. You could say it’s a no brainer.

Source: ABC Health.

If you are looking for a exercise class, come over to Pivotal Motion Physiotherapy! Further information is below! http://www.pivotalmotion.physio/what-we-do/exercise-classes/

#exercise #exercise class #aerobic #vigorous #immunity booster #mental health #physical health #healthy life #sleep #deep sleep #weight loss #heart disease #stroke #brisbane #physiotherapy #Brisbane Physiotherapist #newmarket #windsor #ashgrove

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physiochirowellness · 3 years ago

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Physiotherapy Newmarket

Are you looking for the best physiotherapy in newmarket? We re the team of Experienced chartered physiotherapists offering daytime, evening & weekend physio appointments.Our physiotherapists are able to combine their in-depth knowledge of the body with specialized hands-on clinical skills.For more information visit our website:https://www.physiochirowellness.ca/newmarket/

#Physiotherapy Newmarket

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pivotalmotion · 7 years ago

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Have shin pain? Pivotal Motion Physiotherapy will assist you!

Shin Pain

Shin pain is a common injury in many running based sports, e.g. basketball, netball, football. It is characterised by pain in and around the tibia (shin bone) in the lower leg and usually occurs as a result of a sudden increase in the frequency, duration and/or intensity of activity.

Risk

Abnormal biomechanics – overpronation, tibial malalignment e.g. bowed legs.

Training methods – inappropriate increases in the intensity, duration or frequency of exercise.

Training surfaces – running on hard surfaces or uneven ground.

Footwear – wearing inappropriate footwear for the activity or worn out shoes.

Poor flexibility, muscle imbalance or inadequate strength – affecting muscles of the lower limb.

Prevention

Undertaking training prior to competition to ensure readiness to play.

Undertaking fitness programs to develop strength, balance, coordination and flexibility.

Gradually increasing the intensity and duration of training.

Always warming up, stretching and cooling down.

Wearing appropriate footwear for your foot type and activity.

Replacing worn out footwear.

Considering biomechanical screening to identify problems before they arise.

Allowing adequate recovery time between workouts or training sessions.

Checking the sporting environment for hazards.

Drinking water before, during and after play.

Like most overuse injuries, shin pain may develop gradually over a period of time. Often the early signs are ignored and those experiencing the symptoms continue the activities causing their problem. Early assessment and treatment of shin pain can make a significant difference, and can prevent this problem before it becomes severe.

Signs and symptoms

There are three main types of shin pain. These are:

Medial Tibial Stress Syndrome

Cause: A change in the amount or type of activity may lead to the muscles of the lower leg pulling on the lining of the tibia.

Area of pain: Pain along the front and/or inside of the tibia. It may be painful to touch and vary in intensity. Pain will be present as activity begins but is likely to decrease as you warm up. Pain is generally worse in the morning and after exercise.

Stress Fracture

Cause: This fracture is an overuse injury that occurs as a result of repeated stress to the bone causing a small fracture.

Area of pain: Localised to an area along the front of the tibia, but usually near the middle. It is normally constant pain that increases with exercise. The pain develops suddenly and is sharp in nature. May be too painful to exercise.

Compartment Syndrome

Cause: In the lower leg there are a number of muscle compartments, which are muscles contained within a lining called a fascial sheath. As a result of overuse/inflammation or a direct impact injury, these muscle compartments may become swollen and painful.

Area of pain: Pain along the front and/or inside of the tibia and in the muscles at the front of the lower leg. Pain usually increases as activity begins and decreases when it stops. The muscles affected may feel weak or numb. The sensation of pins and needles may also be a feature, and this requires urgent medical attention.

Immediate Management

The No HARM protocol should also be applied – no heat, no alcohol, no running or activity, and no massage. This will ensure decreased swelling and bleeding in the injured area.

Depending on the diagnosis from a sports medicine professional, management may include:

Pain relieving techniques.

Correction of biomechanical issues.

Specific stretches for flexibility.

A specific strength and muscle conditioning program.

Please note: To make a diagnosis a sports medicine professional may need to organise investigations e.g. a bone scan or MRI, compartment pressure testing, gait analysis.

Rehabilitation and return to play

Return to sport or activity should be overseen by a sports medicine professional. They will ensure you have sufficiently recovered and can complete the activities necessary for sport or activity with no pain.

To keep fit while experiencing shin pain, participate in low impact activities such as swimming, cycling and deep-water running. Make sure the shoes you use for running fit properly, have adequate padding and are appropriate for your foot type and activity level.

Acknowledgements

Sports Medicine Australia wishes to thank the sports medicine practitioners and SMA state branches who provided expert feedback in the development of this fact sheet.

Always Consult a Trained Professional

The information above is general in nature and is only intended to provide a summary of the subject matter covered. It is not a substitute for medical advice and you should always consult a trained professional practising in the area of sports medicine in relation to any injury. You use or rely on the information above at your own risk and no party involved in the production of this resource accepts any responsibility for the information contained within it or your use of that information.

Download the Shin Pain Fact Sheet from Sports Medicine Australia. If you are experiencing any pain in the lower leg, contact us on 07 3352 5116 to book an appointment with one of our experienced physio’s.

http://www.pivotalmotion.physio/shin-pain/

#brisbane #physio #podiatry #physiotherapist #physical therapy #treatment #immediate treatment #newmarket #windsor #ashgrove #shin pain #shin injury #tendon pain #risk #prevention #stress fracture

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pivotalmotion · 7 years ago

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MENISCUS INJURY

Meniscus Injury

The knee is one of the most complex joints in the human body. As many sports place extreme stress on the knee, it is also one of the most common sites for sports injuries.

Anatomy

As the knee is a hinge joint it is structured to perform two principal actions, flexion (bending) and extension (straightening). The muscles which act at the knee are predominantly the quadriceps

(extension) and the hamstrings (flexion).

Meniscus tear is a common injury that affects the knee joint. The meniscus are ‘C’ shaped discs, made of tough cartilage called fibrocartilage. They are positioned on the tibial plateau (top surface of the shin bone) between the tibia (shin bone) and the femur (thigh bone) and are important for distributing load and absorbing shock at the knee joint. There are two menisci within each knee joint.

Risk

Meniscal tears can occur in isolation or in combination with a ligamentous injury. The meniscus in the knee is usually damaged by a twist occurring on a slightly flexed knee. A partial or total tear of a meniscus may occur when a person quickly twists or rotates the upper leg while the foot stays planted. Repeated or prolonged squatting can also tear the meniscus.

Meniscal tears can be degenerative or traumatic. Degenerative tears occur as part of progressive wear in the whole joint or as a result of habitual, prolonged squatting. In the older adult, the tear may be due to a natural degeneration of the menisci that occurs with age. The traumatic type of injury is quite common in the athletic setting. The medial meniscus is more commonly affected than the lateral meniscus, whilst tears in both menisci are much less common.

Prevention

Undertaking training prior to competition to ensure readiness to play.

Warming up, stretching and cooling down.

Undertaking fitness programs to develop strength, balance, coordination and flexibility.

Gradually increasing the intensity and duration of training.

Allowing adequate recovery time between workouts or training sessions.

Wearing the right protective equipment including footwear. A good pair of shoes will help to keep knees stable, providing adequate cushioning, and supporting knees and the lower leg during the running or walking motion.

Checking the sporting environment for hazards.

Drinking water before, during and after play.

Avoiding activities that cause pain.

Signs and symptoms

Pain is usually experienced when a meniscus is injured, particularly when trying to straighten, bend or twist the knee. If the tear is tiny, the meniscus stays connected to the front and back of the knee. If the tear is large however, the meniscus may be left only slightly intact. Severe, intermittent sharp pain may occur, and is localised to that side of the joint. This results from part of the tear catching between the articular surfaces of the tibia and femur, blocking full extension of the knee, causing a ‘locking’ sensation.

Swelling may occur soon after the injury or several hours later as a result of inflammation. Complaints of clicking, popping or locking of the knee may also follow a meniscus injury. In some cases, after the initial swelling and pain, the joint settles down and normal activities can be resumed. This may be because the tear in the meniscus is small or the flap does not affect joint mechanics.

Immediate Management

The immediate treatment of any soft tissue injury consists of the RICER protocol – rest, ice, compression, elevation and referral. RICE protocol should be followed for 48–72 hours. The aim is to reduce the bleeding and damage within the joint. The knee should be rested in an elevated position with an ice pack applied for 20 minutes every two hours (never apply ice directly to the skin). A correctly sized compression bandage should be applied to limit swelling and bleeding in the joint.

The No HARM protocol should also be applied – no heat, no alcohol, no running or activity, and no massage. This will ensure decreased swelling and bleeding in the injured area.

A sports medicine professional should be seen as soon as possible to determine the extent of the injury and to provide advice on treatment required. A sports medicine professional may perform a physical examination and take x-rays of the knee. An MRI test may be recommended to confirm the diagnosis. An arthroscopy may also be used to help diagnose and treat a meniscal tear.

Rehabilitation and return to play

If the tear is minor and the pain and other symptoms cease, a muscle-strengthening program may be recommended. A large tear produces a flap of meniscus that may interfere with normal joint mechanics. The torn flap of meniscus can cause further damage leading to greater risk of degenerative arthritis. Due to the nature of the tear that the menisci can suffer, repair of the meniscus can be a complicated issue.

A meniscal tear that is symptomatic (painful with activities of daily living) may need to be addressed surgically. If so, this is now done by arthroscopic (keyhole) surgery which allows the surgeon to remove the flap and smooth off the surface of the meniscus, or if possible repair the torn meniscus. This will leave ‘normal’ structures and decrease the likelihood of degenerative arthritic changes.

The major goal of the rehabilitation program is to normalise walking, normalise pain-free range of motion, prevent muscle wastage and maintain cardiovascular fitness. Rehabilitation after meniscus surgery should focus on early mobilisation of the knee joint and quadriceps and hamstring strength. Weight bearing exercises should be added as directed by a sports medicine professional. Regardless of the form of surgery, rehabilitation usually includes walking, bending the legs, and doing exercises that stretch and build the leg muscles.

Return to play after a meniscal injury is expected. The timing is variable and depends on the injury, treatment and rehabilitation protocol. In many cases, return to sport can be as soon as two to three weeks or as long as six to eight weeks. Strapping, or taping, can provide an added level of support and stability to weak or injured knees during the rehabilitation process.

Acknowledgements

Sports Medicine Australia wishes to thank the sports medicine practitioners and SMA state branches who provided expert feedback in the development of this fact sheet.

Images are courtesy of www.istockphoto.com

Always Consult a Trained Professional

Download the Meniscus Injury Fact Sheet. Fact sheet and Article courtesy of Sports Medicine Australia.

http://www.pivotalmotion.physio/meniscus-injury/

#meniscus #tear meniscus #knee injury #ligament #pain #sports #soccer #football #footy #rugby #brisbane #newmarket #physio #physiotherapist #pivotal motion #windsor #ashgrove #rehab #surgery

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pivotalmotion · 7 years ago

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IS A ACL RECONSTRUCTION REQUIRED TO RETURN TO SPORT?

Is a ACL reconstruction required to return to sport?

Current long term studies have resulted in 89% of ACL’s intact 15 years post reconstruction with a re-rupture rate of 1% per year. The biggest difference over the past 15 years is the increase in children requiring surgery with a 4x increase in this period. This has been with the noticeable difference of risk of re-rupture in the first 2 years and 20% increase in the contralateral rupture. Males, primarily adolescents, are 54% more likely to re-rupture.

“There are many many different reasons why an ACL reconstruction (surgery) is appropriate.”

Athletes commonly choose to have surgery following an ACL injury in an attempt to return to sport. “We need to be thinking a lot about whether that is appropriate” says Dr Ardern.

She published a review in the British Journal of Sports Medicine on return to sport following ACL reconstruction surgery. This review found just 45% of athletes returned to competitive sport following surgery.

“Having an ACL reconstruction does not mean you automatically go back to playing sport.”

Just as importantly, when we look at the evidence, some athletes can return to sport without surgery, says Dr Ardern. There are two main treatment options available to someone who has recently injured their ACL:

Choosing to have surgery early combined with exercise rehabilitation

Attempting exercise rehabilitation without surgery, with the option of delayed surgery if the person is not satisfied with the outcome

A study in Sweden reported that both treatment options can result in a successful return to sport. There does not appear to be any benefit for early surgery at either two or five year follow-up.

“The best quality evidence shows us that the patient reported outcomes are similar, and the return to sport outcomes are similar irrespective of (which of these two) treatments that you choose”

Dr Ardern says it is important to note that this research involves the typical young active population who most commonly injure their ACL and present to private practices and public hospitals for treatment. Factors to consider when making the decision on whether to have surgery for an elite athlete may be different.

“It is a different decision making process for that (elite) athlete than our non-professional athletes.”

Regardless of the athletes ability, it is clear talking to Dr Ardern that ACL injury and surgery do not go hand in hand as has commonly been believed.

Could success of the ACL surgery be guided by the 17% of individuals actually complete the full battery of RTS tests?

http://www.pivotalmotion.physio/is-a-acl-reconstruction-required-to-return-to-sport/

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pivotalmotion · 7 years ago

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10 THINGS NOT TO DO IF YOU HAVE LOWER LIMB TENDON PAIN

10 things not to do if you have lower limb tendon pain

Professor Jill Cook.

Rest completely

Have passive treatments

Have injection therapies

Ignore your pain

Stretch your tendon

Massage your tendon

Be worried about the images of your tendon

Be worried about rupture

Take short cuts with rehabilitation

Not have an understanding of what loads are high for your tendon

The old adage of use it or lose it applies to tendons, resting just decreases the ability of the tendon to take load. It also affects the muscle attached to the tendon and the rest of the leg, leaving the person with less ability to load the tendon. Conversely you cannot ignore the pain (point 4), you have to reduce loads to the level that the tendon can tolerate and then slowly increase the tolerance of the tendon to load.

Treatments that do not address the need to increase the ability of the tendon to take load are not usually helpful in the long term, although they might give short term pain relief. Treatments like electrotherapy and ice will only temporarily ameliorate pain only for it to return when the tendon is loaded.

Injections of substances into a tendon have not been shown to be effective in good clinical trials. In fact many of them are based on the false premise that tendons heal like other tissues and that there is a capacity to return a pathological tendon to normal. Do not have injection in a tendon unless the tendon has not responded to a good exercise based program.

Manage the load on your tendon, pain is a way of telling you that the load is too much. Reduce the aspects of training that are overloading your tendon (point 10).

Aside from the load on your tendon when you play sport, there are compressive loads on your tendon when it is at its longest length, adding stretching to most tendons only serves to add compressive loads that we know are detrimental to the tendon. Stretching while you are standing can be especially provocative to your tendon. If your muscles are tight use massage to loosen them.

A tendon that is painful is one that is telling you that it is overloaded and irritated, therefore adding further insult by massaging it can actually increase your pain. Sometimes tendons will feel better immediately after a massage but can then be worse when you load them. As mentioned in point 5, massage of the attached muscle can be helpful.

The pictures of your tendon with ultrasound and MRI can frighten you, and the words used by doctors such as degeneration and tears can make you wonder if your tendon should be loaded. There is good evidence that the pathological tendon can tolerate loads, especially when you gradually increase the loads on them.

Pain is protective of your tendon, it makes you unload it, in fact most people who rupture a tendon have never had pain before, despite the tendon having substantial pathology in it (see point 7).

Taking short cuts with rehabilitation do not work, you need to take the time that the tendon needs to build its strength and capacity. Although this can be a substantial period (up to 3 months or occasionally even more), the long term outcomes are good if you do the correct rehabilitation. Things that are promised as cures (see point 3) often give short term improvement but the pain recurs when the loads are resumed on the tendon.

The highest load on your tendon is when you use it like a spring, such as jumping, changing direction and sprinting. Any loads that do not use these movements are low load for a tendon, so exercise using weights and exercise that is slow will not place a high load on the tendon, although they can certainly have a beneficial effect on the muscles.

Summary

The take home message is that exercise-based rehabilitation is the best treatment for tendon pain. A progressive program that starts with a strength program and then progresses through to more spring like exercises and including endurance aspects will give the right loads on the tendon and the best long term results. Make sure you see a qualified health professional with expertise in this area to guide your rehabilitation.

If you are looking for a booking, make a call on the number above or make an online booking via the link below.

http://www.pivotalmotion.physio/10-things-not-to-do-if-you-have-lower-limb-tendon-pain/

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