I hurt my back, so I will probably have bad back pain from now on.
While LBP can be very painful, most people make a very good recovery, with no significant changes to their quality of life. It is common for people with LBP to have occasional episodes of LBP in their lifetime, but these are rarely disabling. Only a very small number of people develop long-standing, disabling problems. Research shows that when you first experience LBP, some simple advice can help reduce it and reduce the risk of it happening again.
I have back pain, so I should stay in bed and rest.
In the first few days after the initial injury, avoiding aggravating activities may help to relieve pain. similar to pain in any other part of the body, such as a sprained ankle. However, there is good evidence that exercise and returning to all usual activities, including work and hobbies, is important in aiding recovery. In contrast, prolonging rest is unhelpful. This increase in exercises and return to activity can be done gradually, and has been shown to reduce the risk of future pain and disability
The more back pain I have, the more my spine is damaged.
More pain does not always mean more damage. People with similar back problems can feel very different levels of pain. The degree of pain felt can vary according to a number of factors, including the situation in which the pain occurs, previous pain experiences, your mood, fears, fitness, stress levels and coping style. If you have LBP it might be that the nerves involved in sending and processing pain are relatively more 'active' compared to other people. This can mean you feel more pain when you move or try to do something, even though you are not damaging your spine. In such cases a number of strategies, including exercises, can be used to help lessen the pain and disability experienced.
I need a scan or X-ray for my back pain.
In most cases of LBP, X-rays and scans are not needed. Every year very large sums of money are spent on unnecessary X-rays and scans for LBP. In addition, many of these scans involve exposure to radiation. Only a small number of these tests actually contribute to better management of the problem. In fact, even adults with no LBP will have evidence of normal 'wear and tear' on these scans. A simple clinical examination is usually enough to identify the minority of people for whom scans are required.
I need an operation to cure my back pain
Only a tiny proportion of people with LBP require surgery. Long -term outcomes after surgery and Physiotherapy are generally similar. Surgery is a higher risk treatment and so is only used if there is no other option. The vast majority of people with LBP can manage their problem by staying active and developing a better understanding of what pain means, what factors are involved in their pain. This should help them continue their usual daily tasks, without having to resort to surgery.
Taken from Move4Health. Challenging Back Pain Myths. ISCP. www.move4health.ie
Tuesday, November 29, 2011
Thursday, November 3, 2011
Growing Pains
Firstly ‘growing pains’ are an actual real thing. During growth phases, bone lengthens before muscles and tendons are able to stretch correspondingly and before the muscle and tendon meeting point (musculotendinous complex) develops the necessary strength and coordination to control the newly lengthened bone. This may lead to muscle and tendon injuries. Growth temporarily reduces coordination and this manifests as awkwardness in movement patterns while playing sport.
One of the most commonly presenting children’s’ ‘growing pains’ to our clinic is anterior knee pain which tends to be Osgood-Schlatter’s Disease. This is pain on the front and bottom of the knee cap. It occurs during the time of a growth spurt. It is usually associated with a high level of physical activity, especially in sports involving running and jumping, such as gaelic football, gymnastics or dance. It is usually tender on the tibial tuberosity (this is the prominence of the top of the shin bone, just under the knee cap). There may be also tightness of the surrounding muscles, especially the quadriceps muscle (thigh muscle). The diagnosis of this condition is clinical and x rays are not usually required.
Osgood-Schlatter’s lesion is a self limiting condition that settles as growth finishes. The long term effects may be a bony prominence at the top of the shin bone. Children and parents need to understand the nature of the condition as symptoms may persist for up to two years.
Management of this condition requires activity modification. While there is no research that rest accelerates the healing process, a reduction in activity will reduce the pain. As this condition occurs in children with a high level of activity, it can help to reduce some of the activities they are involved in. There is no need to rest completely. Pain should be the main guide as to the limitation of activity.
Symptomatic management includes applying ice to the region, especially when hot and swollen. Tightness of the quadriceps muscle may predispose to this condition. Therefore a stretching programme and some soft tissue therapy will be helpful. Correction of any biomechanical abnormalities (flat feet) is necessary. Neither injection of corticosteroid or surgery is required.
One of the most commonly presenting children’s’ ‘growing pains’ to our clinic is anterior knee pain which tends to be Osgood-Schlatter’s Disease. This is pain on the front and bottom of the knee cap. It occurs during the time of a growth spurt. It is usually associated with a high level of physical activity, especially in sports involving running and jumping, such as gaelic football, gymnastics or dance. It is usually tender on the tibial tuberosity (this is the prominence of the top of the shin bone, just under the knee cap). There may be also tightness of the surrounding muscles, especially the quadriceps muscle (thigh muscle). The diagnosis of this condition is clinical and x rays are not usually required.
Osgood-Schlatter’s lesion is a self limiting condition that settles as growth finishes. The long term effects may be a bony prominence at the top of the shin bone. Children and parents need to understand the nature of the condition as symptoms may persist for up to two years.
Management of this condition requires activity modification. While there is no research that rest accelerates the healing process, a reduction in activity will reduce the pain. As this condition occurs in children with a high level of activity, it can help to reduce some of the activities they are involved in. There is no need to rest completely. Pain should be the main guide as to the limitation of activity.
Symptomatic management includes applying ice to the region, especially when hot and swollen. Tightness of the quadriceps muscle may predispose to this condition. Therefore a stretching programme and some soft tissue therapy will be helpful. Correction of any biomechanical abnormalities (flat feet) is necessary. Neither injection of corticosteroid or surgery is required.
Wednesday, November 2, 2011
Post marathon advice
After the race (which most people haven't thought about!):
1.Stretch well this week- this will help your recovery no end.
2. Recovery bath- some people swear by a lukewarm bath with epsom salts. Avoid a hot bath.
3. Take adequate recovery time- I often see injuries months after a marathon, as people didn't take a break. The jury is out on how long is needed, and of course it varies per person, but guidelines would state not to return to intense training until 26-40 days after the race.
4. Cross-training is a great way of assisting your recovery- a gently cycle/swim/walk in the days after the race can get the blood flowing and ease the leg stiffness.
5. Avoid too much alcohol the week after the race! This is obviously going to affect your recovery.
6. Having a rub-down in the week after the race can help to alleviate muscle soreness.
Let us know if you want a rub-down prior to or after the race (discount voucher still valid!)
1.Stretch well this week- this will help your recovery no end.
2. Recovery bath- some people swear by a lukewarm bath with epsom salts. Avoid a hot bath.
3. Take adequate recovery time- I often see injuries months after a marathon, as people didn't take a break. The jury is out on how long is needed, and of course it varies per person, but guidelines would state not to return to intense training until 26-40 days after the race.
4. Cross-training is a great way of assisting your recovery- a gently cycle/swim/walk in the days after the race can get the blood flowing and ease the leg stiffness.
5. Avoid too much alcohol the week after the race! This is obviously going to affect your recovery.
6. Having a rub-down in the week after the race can help to alleviate muscle soreness.
Let us know if you want a rub-down prior to or after the race (discount voucher still valid!)
Monday, October 17, 2011
Running the Marathon Injury Free
October 31st is fast approaching! At this stage you have probably started your taper and just completed your last long run at the weekend. This is often the time that injuries can rear their head, the combination of the final long run at peak weekly mileage, followed by the change in training with the taper.
This is also a time when you will progressively have more time on your hands as the mileage reduces, which can cause panic to set in.
My advice for this final phase:
1. Don't panic- as I say time and again, your training is essentially done, so its a bad idea to try to make-up lost mileage- you need a fresh body at that start line, that is the reason for the taper.
2. Don't make any unplanned changes to your training/clothing/footwear/diet etc.- with extra time on your hands and extra time to think, people can end up doing daft things before a marathon- my advice is not to try anything new, or make any changes to your training plan- the plan is designed for your body to peak for race day, and messing around with this is risky.
3. If you are having any niggles, best get them seen to now- the later you leave it, the less time there is for it to get sorted for the big day.
4. Having a rub-down in the week prior to the marathon (but not within 3 days) can help to keep the muscles feeling loose and fresh.
5. Keep well hydrated.
6. Distract yourself with other activities if you feel the panic setting in!
And after the race (which most people haven't thought about!):
1. Have something warm to wear.
2. Eat something salty (eg crackers) within 15 mins of finishing, and...
3. Stretch well afterwards- this will help your recovery no end.
4. Recovery bath- some people swear by the ice bath (science is undecided), or a lukewarm bath with epsom salts may be more pleasant. Avoid a hot bath.
5. Take adequate recovery time- I often see injuries months after a marathon, as people didn't take a break. The jury is out on how long is needed, and of course it varies per person, but guidelines would state not to return to intense training until 26-40 days after the race.
6. Cross-training is a great way of assisting your recovery- a gently cycle/swim/walk in the days after the race can get the blood flowing and ease the leg stiffness.
7. Avoid alcohol after the race! This is obviously going to affect your recovery. If you do decide to go for that pint of Guinness, just make sure its acccompanied by some water.
8. Having a rub-down in the week after the race can help to alleviate muscle soreness.
Let us know if you want a rub-down prior to or after the race (discount voucher still valid!)
Best of Luck
This is also a time when you will progressively have more time on your hands as the mileage reduces, which can cause panic to set in.
My advice for this final phase:
1. Don't panic- as I say time and again, your training is essentially done, so its a bad idea to try to make-up lost mileage- you need a fresh body at that start line, that is the reason for the taper.
2. Don't make any unplanned changes to your training/clothing/footwear/diet etc.- with extra time on your hands and extra time to think, people can end up doing daft things before a marathon- my advice is not to try anything new, or make any changes to your training plan- the plan is designed for your body to peak for race day, and messing around with this is risky.
3. If you are having any niggles, best get them seen to now- the later you leave it, the less time there is for it to get sorted for the big day.
4. Having a rub-down in the week prior to the marathon (but not within 3 days) can help to keep the muscles feeling loose and fresh.
5. Keep well hydrated.
6. Distract yourself with other activities if you feel the panic setting in!
And after the race (which most people haven't thought about!):
1. Have something warm to wear.
2. Eat something salty (eg crackers) within 15 mins of finishing, and...
3. Stretch well afterwards- this will help your recovery no end.
4. Recovery bath- some people swear by the ice bath (science is undecided), or a lukewarm bath with epsom salts may be more pleasant. Avoid a hot bath.
5. Take adequate recovery time- I often see injuries months after a marathon, as people didn't take a break. The jury is out on how long is needed, and of course it varies per person, but guidelines would state not to return to intense training until 26-40 days after the race.
6. Cross-training is a great way of assisting your recovery- a gently cycle/swim/walk in the days after the race can get the blood flowing and ease the leg stiffness.
7. Avoid alcohol after the race! This is obviously going to affect your recovery. If you do decide to go for that pint of Guinness, just make sure its acccompanied by some water.
8. Having a rub-down in the week after the race can help to alleviate muscle soreness.
Let us know if you want a rub-down prior to or after the race (discount voucher still valid!)
Best of Luck
Tuesday, August 30, 2011
European Junior Championships, Tallin, Estonia, July 2011
It’s always great to go away with a team to a championship. The athlete’s whole season is geared towards making the qualification standard for a major, and once this is achieved, then planning their training so that they peak at the right time. You can feel this energy and excited nerves when you work at these competitions and it makes for some real emotional roller coasters.
I travelled as team physio with the Irish junior track and field team to Tallinn, Estonia, my first time at a junior championship. A team of 16 athletes (they must be 18 or 19 this year to qualify as a Junior), 4 coaches, team manager and team doctor travelled for the championships that took place over 4 days, with the whole trip lasting a week.
In one sense it was a busy week, heading down to the track usually on the 7am bus, and coming back on the last bus around 9pm to work back at the hotel until about 11pm. Thankfully no-one was carrying any major injuries and so the workload itself wasn’t too great. Temperatures soared into the 30’s for the first few days, and so it was a priority to keep the athletes cool. This weather suited the sprinters more than the endurance athletes. In particular Liam Brady competed in 32 degree heat to make his international debut by coming 7th in the 10km, and the 10km race walkers Maeve Curley (10th) and Emma Prendiville (15th) had to endure similar conditions.
Stand-out performances included Thomas Barr, who, also making his international debut, smashed the Irish National Junior record twice, and also recording the 2nd fastest time run by any Irish man ever (Junior or Senior) over the 400m hurdles. Thomas was ranked 5th in his round 1 heat, only to win it, then come second in his semi-final, and ultimately finished 5th in the final. Since then he has knocked another chunk off his personal best by running 50.06s at the National Senior Championships. Keep an eye on Thomas for the future.
400m runner Joanna Mills also defied her ranking by qualifying through 2 rounds for the final where she was placed 4th. Another great fighting performance.
Medal hopeful Ciara Mageean went into a straight final, the qualifying heats being cancelled. It’s never easy leading a 1500m from the start, which is what Ciara unfortunately ended up doing. Despite a valiant effort to hold off the Serbian, Ciara’s gold medal hopes got dashed in the last 40m. A great performance and she brought home Ireland’s only silver medal to add to her silver from last year’s World Juniors.
European Juniors wrapped up my athletic season for this year. Within the past year I have been fortunate enough to have worked at the European Cross Country Championships in Portugal, European Team Championships in Turkey, European Junior Championships in Estonia, and worked with junior and senior athletes at 2 training camps in Portugal. I was privileged enough to work with teams that took home gold (U-23’s men’s cross country) and silver medals (Ciara Mageean). Who knows what 2012 will bring.
I travelled as team physio with the Irish junior track and field team to Tallinn, Estonia, my first time at a junior championship. A team of 16 athletes (they must be 18 or 19 this year to qualify as a Junior), 4 coaches, team manager and team doctor travelled for the championships that took place over 4 days, with the whole trip lasting a week.
In one sense it was a busy week, heading down to the track usually on the 7am bus, and coming back on the last bus around 9pm to work back at the hotel until about 11pm. Thankfully no-one was carrying any major injuries and so the workload itself wasn’t too great. Temperatures soared into the 30’s for the first few days, and so it was a priority to keep the athletes cool. This weather suited the sprinters more than the endurance athletes. In particular Liam Brady competed in 32 degree heat to make his international debut by coming 7th in the 10km, and the 10km race walkers Maeve Curley (10th) and Emma Prendiville (15th) had to endure similar conditions.
Stand-out performances included Thomas Barr, who, also making his international debut, smashed the Irish National Junior record twice, and also recording the 2nd fastest time run by any Irish man ever (Junior or Senior) over the 400m hurdles. Thomas was ranked 5th in his round 1 heat, only to win it, then come second in his semi-final, and ultimately finished 5th in the final. Since then he has knocked another chunk off his personal best by running 50.06s at the National Senior Championships. Keep an eye on Thomas for the future.
400m runner Joanna Mills also defied her ranking by qualifying through 2 rounds for the final where she was placed 4th. Another great fighting performance.
Medal hopeful Ciara Mageean went into a straight final, the qualifying heats being cancelled. It’s never easy leading a 1500m from the start, which is what Ciara unfortunately ended up doing. Despite a valiant effort to hold off the Serbian, Ciara’s gold medal hopes got dashed in the last 40m. A great performance and she brought home Ireland’s only silver medal to add to her silver from last year’s World Juniors.
European Juniors wrapped up my athletic season for this year. Within the past year I have been fortunate enough to have worked at the European Cross Country Championships in Portugal, European Team Championships in Turkey, European Junior Championships in Estonia, and worked with junior and senior athletes at 2 training camps in Portugal. I was privileged enough to work with teams that took home gold (U-23’s men’s cross country) and silver medals (Ciara Mageean). Who knows what 2012 will bring.
Thursday, June 30, 2011
Athletics Ireland Season Update
Since April the outdoor track and field season has been underway, with a busy few months for me as I travelled with both the juniors and the seniors for warm weather training camps in Portugal, and the European Team Championships in Turkey.
The junior camp was in Alfa Mar in Portugal, and consisted of 14 youths, training for the youth Olympics and World Youth championships, and 16 juniors hoping to qualify for the European Junior Champsionships. The juniors were my remit as I will be travelling with them to these championships in Tallin in July.
The most rewarding thing as a physio working with juniors is the fact that they are on such a steep learning curve about their training and how their bodies move. The fact that they are so young (juniors need to be 19 or under), their bodies also respond really quickly to rehab and treatment. The main aim of my week was to screen everyone in relation to their strength and movement, pinpoint any injury risk factors, and address these with a rehab programme. The group had disciplines of track and field events, including race walker and recent European Cup junior bronze medallist Kate Veale. Unfortunately the warm element to the training did not work out very well on this trip!
Senior camp is a totally different ball-game. Athletes are much more tuned in to how their particular body moves and performs, particularly in terms of how it responds at different times of the season. Track and field athletics, unlike team sports, has athletes based all over Ireland, in addition to England, Germany and the USA. They congregate at training camps and competitions mainly so there is often a nice “catch-up” atmosphere. I have done this camp a number of times over the years, and I have to say this one was the most relaxed I have worked on. Everyone was in good spirits, with familiar names such as Derval O’Rourke, Paul Hession, Olive Loughnane and Ailis McSweeney at the Competition, among others. The main aim for most of these athletes this year, apart from this being pre-Olympic year, is attaining the qualification standard for the World Championships in Korea in August.
The European Team Championships takes place every year. Ireland got promoted to league 1 two years ago (there are 4 leagues- the super league, with countries such as GB, France, Germany, and leagues 1-3). Ireland spent a long time working to get promoted to league 1, and was determined to hold their place, especially since we hope to host the next European Team Championships in 2013 (there is none next year due to the Olympics and European Championships). So it was important for the older athletes to leave their legacy, and for the younger ones to make their stamp. Thankfully Ireland avoided relegation (by one place!), and had some stand-out performances, including our highest placing individual, Wicklow’s Fionnuala Britton, who came 2nd in the 5,000m, and who has already made her World Championships and Olympic standards. Fionnuala is definitely an athlete to watch.
Next up is European Juniors in Estonia in July, with 14 athletes having made the standard to date, including medal hopefuls Ciara Mageean and Mark English.
The junior camp was in Alfa Mar in Portugal, and consisted of 14 youths, training for the youth Olympics and World Youth championships, and 16 juniors hoping to qualify for the European Junior Champsionships. The juniors were my remit as I will be travelling with them to these championships in Tallin in July.
The most rewarding thing as a physio working with juniors is the fact that they are on such a steep learning curve about their training and how their bodies move. The fact that they are so young (juniors need to be 19 or under), their bodies also respond really quickly to rehab and treatment. The main aim of my week was to screen everyone in relation to their strength and movement, pinpoint any injury risk factors, and address these with a rehab programme. The group had disciplines of track and field events, including race walker and recent European Cup junior bronze medallist Kate Veale. Unfortunately the warm element to the training did not work out very well on this trip!
Senior camp is a totally different ball-game. Athletes are much more tuned in to how their particular body moves and performs, particularly in terms of how it responds at different times of the season. Track and field athletics, unlike team sports, has athletes based all over Ireland, in addition to England, Germany and the USA. They congregate at training camps and competitions mainly so there is often a nice “catch-up” atmosphere. I have done this camp a number of times over the years, and I have to say this one was the most relaxed I have worked on. Everyone was in good spirits, with familiar names such as Derval O’Rourke, Paul Hession, Olive Loughnane and Ailis McSweeney at the Competition, among others. The main aim for most of these athletes this year, apart from this being pre-Olympic year, is attaining the qualification standard for the World Championships in Korea in August.
The European Team Championships takes place every year. Ireland got promoted to league 1 two years ago (there are 4 leagues- the super league, with countries such as GB, France, Germany, and leagues 1-3). Ireland spent a long time working to get promoted to league 1, and was determined to hold their place, especially since we hope to host the next European Team Championships in 2013 (there is none next year due to the Olympics and European Championships). So it was important for the older athletes to leave their legacy, and for the younger ones to make their stamp. Thankfully Ireland avoided relegation (by one place!), and had some stand-out performances, including our highest placing individual, Wicklow’s Fionnuala Britton, who came 2nd in the 5,000m, and who has already made her World Championships and Olympic standards. Fionnuala is definitely an athlete to watch.
Next up is European Juniors in Estonia in July, with 14 athletes having made the standard to date, including medal hopefuls Ciara Mageean and Mark English.
Wednesday, April 6, 2011
Ergonomics
Most people sit down for a rest but sitting should be more active. When sitting for prolonged periods it is important that you maintain good posture using the deep stabilising muscles around your spine and pelvis. Your chair will help you to do this but will not do the whole job. You need to help your postural muscles to support your spine and this will help prevent problems from developing. The following information aims to help you understand how you can improve your posture and contains tips on exercises and stretches for you to do if you spend the majority of your day sitting.
Positioning your spine correctly and using your chair to help you maintain a good position is the best way to start.
Healthy sitting
Remember there is no such thing as only one correct sitting position - it is good to move and the optimal position can be different for each individual! We recommend you start with the following steps:
• Sit on your office chair and make sure both your feet are resting comfortably on the floor and your thighs are fully supported. Raise or lower your chair to do this. If you are small you may need to place your feet on a footrest. It is often more comfortable to adjust the seat so that your hips are slightly higher than your knees.
• Make sure you are sitting right back in the chair and the seat edge finishes approximately an inch behind your knee crease. Slide the seat forward or back to make sure the seat edge is in the correct place.
• Then roll forward a little from your pelvis lifting your tailbone upwards so that your low back curves forwards and you feel your weight roll onto your sitting bones. Your back should not be straight but gently curved in an ‘S’ shape.
• Slide the back of your chair up or down so that you can support yourself in this position, you should find that the deepest part of the support curve will be just above your pelvis, at the base of your low back. You may find it helpful to tip your seat forward a little so that your hips are slightly higher than your knees. The chair should support your natural curve not push you into it.
Now you have corrected your low back position you will find it much easier to adjust your middle back and neck position.
• Lift your breastbone upward to stretch out your upper back and relax your shoulder blades down your back. If your pelvis is in the correct position this should be easy. Be careful that you don’t elevate your shoulders or overextend through the middle of the spine whilst doing this.
• Elongate the back of your neck by imagining your head is being drawn upwards by a piece of string attached to the crown so your chin slightly drops as if you were gently nodding. Your head will then be in a more balanced position and it will be easier for you to move your neck.
TIPS!
Have the monitor centred in front of you and at a fingertip distance away.
Have the top of the screen at eye level approximately and the monitor tilted up slightly.
If you use a keyboard:
Have the keyboard in front of the monitor and the mouse close to the keyboard.
Keep your wrists straight and not bent up or down or to the side
Keep elbows relaxed by your side bent to approximately 90 degrees
Avoid hammering the keys
Only use a wrist support between typing
If you use a mouse:
Keep your wrists straight and not bent up or down or to the side
Keep it close
Hands off when not using it!
Don’t squeeze the mouse
Use a mouse mat for better contact
Remember the mouse can be used on the other side of the keyboard
Avoid double clicking, use the return key instead of the second click
If you use a copyholder:
Place the copyholder so that it is at the same height above the desktop as the centre of the screen
If you touch type and spend more time looking at the copyholder then place this directly in front of you
If you use a telephone:
Avoid straining your neck to the side or into a twisted position
Never cradle the telephone in between your neck and shoulders
If you use the phone for long periods consider using a headset
If you are writing:
Keep the wrist straight, not bent sideways on the table
Move your whole arm across the paper rather than bending the wrist
Avoid pressing too hard or gripping the pen too firmly
Limit the time you spend writing
Try to be aware of increased muscle tension or joint pain and act quickly to rectify it. Remember to get up and move, try to get up and stretch every 20 minutes or so. People who change their positions and avoid prolonged sitting have a lower incidence of back pain. If you sit correctly in a well-designed chair intra-discal pressure can even be lower than when standing
Exercises
Sitting
• Turn your head left and right to look over your shoulder.
• Tilt head side to side (toward your ear).
• Flex and extend wrists.
• Cross your arms across your chest and twist to the right and left.
• Place your hands on your head and bend side to side.
• Clasp your hands together and stretch your arms up over the back of your chair.
When stretching you should feel strain not pain. Hold the position for a few seconds and feel tension ease. Concentrate on areas that feel particularly tight.
• It is important that you look after your general health too. Sitting in an office all day followed by sitting in the car or train followed by sitting in front of the TV is not conducive to a healthy body!
• Weekend warriors beware! After sitting in the office all week your body is not conditioned to play a hard game or work out strenouously on the weekend. This is when injuries occur. Try to be involved in regular sport or exercise and get your body ready for the big game.
Home stretches
After a long day in the office it's a good idea to stretch your back. Try the following: Roll up a towel (a hand towel is best) and place it on the floor. Place a flat pillow perpendicular to the towel and lie down on your back with your knees bent so that your head is on the pillow and the towel is lengthwise down the upper part of your spine
Positioning your spine correctly and using your chair to help you maintain a good position is the best way to start.
Healthy sitting
Remember there is no such thing as only one correct sitting position - it is good to move and the optimal position can be different for each individual! We recommend you start with the following steps:
• Sit on your office chair and make sure both your feet are resting comfortably on the floor and your thighs are fully supported. Raise or lower your chair to do this. If you are small you may need to place your feet on a footrest. It is often more comfortable to adjust the seat so that your hips are slightly higher than your knees.
• Make sure you are sitting right back in the chair and the seat edge finishes approximately an inch behind your knee crease. Slide the seat forward or back to make sure the seat edge is in the correct place.
• Then roll forward a little from your pelvis lifting your tailbone upwards so that your low back curves forwards and you feel your weight roll onto your sitting bones. Your back should not be straight but gently curved in an ‘S’ shape.
• Slide the back of your chair up or down so that you can support yourself in this position, you should find that the deepest part of the support curve will be just above your pelvis, at the base of your low back. You may find it helpful to tip your seat forward a little so that your hips are slightly higher than your knees. The chair should support your natural curve not push you into it.
Now you have corrected your low back position you will find it much easier to adjust your middle back and neck position.
• Lift your breastbone upward to stretch out your upper back and relax your shoulder blades down your back. If your pelvis is in the correct position this should be easy. Be careful that you don’t elevate your shoulders or overextend through the middle of the spine whilst doing this.
• Elongate the back of your neck by imagining your head is being drawn upwards by a piece of string attached to the crown so your chin slightly drops as if you were gently nodding. Your head will then be in a more balanced position and it will be easier for you to move your neck.
TIPS!
Have the monitor centred in front of you and at a fingertip distance away.
Have the top of the screen at eye level approximately and the monitor tilted up slightly.
If you use a keyboard:
Have the keyboard in front of the monitor and the mouse close to the keyboard.
Keep your wrists straight and not bent up or down or to the side
Keep elbows relaxed by your side bent to approximately 90 degrees
Avoid hammering the keys
Only use a wrist support between typing
If you use a mouse:
Keep your wrists straight and not bent up or down or to the side
Keep it close
Hands off when not using it!
Don’t squeeze the mouse
Use a mouse mat for better contact
Remember the mouse can be used on the other side of the keyboard
Avoid double clicking, use the return key instead of the second click
If you use a copyholder:
Place the copyholder so that it is at the same height above the desktop as the centre of the screen
If you touch type and spend more time looking at the copyholder then place this directly in front of you
If you use a telephone:
Avoid straining your neck to the side or into a twisted position
Never cradle the telephone in between your neck and shoulders
If you use the phone for long periods consider using a headset
If you are writing:
Keep the wrist straight, not bent sideways on the table
Move your whole arm across the paper rather than bending the wrist
Avoid pressing too hard or gripping the pen too firmly
Limit the time you spend writing
Try to be aware of increased muscle tension or joint pain and act quickly to rectify it. Remember to get up and move, try to get up and stretch every 20 minutes or so. People who change their positions and avoid prolonged sitting have a lower incidence of back pain. If you sit correctly in a well-designed chair intra-discal pressure can even be lower than when standing
Exercises
Sitting
• Turn your head left and right to look over your shoulder.
• Tilt head side to side (toward your ear).
• Flex and extend wrists.
• Cross your arms across your chest and twist to the right and left.
• Place your hands on your head and bend side to side.
• Clasp your hands together and stretch your arms up over the back of your chair.
When stretching you should feel strain not pain. Hold the position for a few seconds and feel tension ease. Concentrate on areas that feel particularly tight.
• It is important that you look after your general health too. Sitting in an office all day followed by sitting in the car or train followed by sitting in front of the TV is not conducive to a healthy body!
• Weekend warriors beware! After sitting in the office all week your body is not conditioned to play a hard game or work out strenouously on the weekend. This is when injuries occur. Try to be involved in regular sport or exercise and get your body ready for the big game.
Home stretches
After a long day in the office it's a good idea to stretch your back. Try the following: Roll up a towel (a hand towel is best) and place it on the floor. Place a flat pillow perpendicular to the towel and lie down on your back with your knees bent so that your head is on the pillow and the towel is lengthwise down the upper part of your spine
Monday, January 31, 2011
Skiing Tips
The snow as begun to fall in the European ski resorts and happy skiers will be filling the slopes very soon. Every year we see enthusiastic skiers come into our clinic with unfortunate injuries. They range from thumb and hand injuries, to knee and shoulder injuries.
We have put together some Skiing tips to help you avoid any injuries this ski season.
• If you fall, do not attempt to get up whilst still moving.
• If you are out of control do not attempt to sit down (as this puts your knee joints under strain).
• Try to keep your weight forward and arms in front.
• Avoid crossing your skis.
• Avoid very wide snow-plough positions.
• Make sure you prepare yourself physically. Knee pain is not just the result of an injury either. In many cases knee pain occurs in the skier with faulty biomechanics or in those out of condition.
• Beginners should take lessons from a certified instructor.
• Never ski or snowboard alone.
• Exercise and stretch before skiing or snowboarding each day.
• Stay on marked trails.
• Wear helmets and other appropriate gear.
• Quit before becoming overly tired.
Don’t let avoidable knee injuries ruin your next ski holiday. Call us at East Coast Physio to book a screening check or, if you have had a previous injury, you might like to discuss ways of minimising re-injury.
We can design a programme to help you get the most out of your body and your ski holiday.
Some good exercises, to help prepare for the slopes include those which use similar motions. Swimming, bicycling and rowing use similar muscles and build endurance, as well as strength. Exercises which strengthen the muscles are also helpful, such as squats.
Stretching also improves your flexibility, another key ingredient in avoiding a ski injury.
After your training, it is important to make sure the joints are well tended to. Make sure to properly stretch the muscles you have worked and remember to ice any joints that may be inflamed for 20 minutes after your workout.
So after all those tips, enjoy the slopes this year!
We have put together some Skiing tips to help you avoid any injuries this ski season.
• If you fall, do not attempt to get up whilst still moving.
• If you are out of control do not attempt to sit down (as this puts your knee joints under strain).
• Try to keep your weight forward and arms in front.
• Avoid crossing your skis.
• Avoid very wide snow-plough positions.
• Make sure you prepare yourself physically. Knee pain is not just the result of an injury either. In many cases knee pain occurs in the skier with faulty biomechanics or in those out of condition.
• Beginners should take lessons from a certified instructor.
• Never ski or snowboard alone.
• Exercise and stretch before skiing or snowboarding each day.
• Stay on marked trails.
• Wear helmets and other appropriate gear.
• Quit before becoming overly tired.
Don’t let avoidable knee injuries ruin your next ski holiday. Call us at East Coast Physio to book a screening check or, if you have had a previous injury, you might like to discuss ways of minimising re-injury.
We can design a programme to help you get the most out of your body and your ski holiday.
Some good exercises, to help prepare for the slopes include those which use similar motions. Swimming, bicycling and rowing use similar muscles and build endurance, as well as strength. Exercises which strengthen the muscles are also helpful, such as squats.
Stretching also improves your flexibility, another key ingredient in avoiding a ski injury.
After your training, it is important to make sure the joints are well tended to. Make sure to properly stretch the muscles you have worked and remember to ice any joints that may be inflamed for 20 minutes after your workout.
So after all those tips, enjoy the slopes this year!
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