Time To Smash Those New Year Goals!

We’ve all been there, in the situation where we are pestered by our peers and family with the dreaded question – “What’s your new year’s resolution?”

Our minds go into overdrive thinking of what we should be doing to make 2020 our year, things such as:

  • want to spend more time volunteering this year”
  • want to make more of an effort to learn this year, maybe even go back to university”
  • want to earn more money this year… And attempt to save some of it…”

But always, one resolution that fails to evade is:

“I want to kickstart my health and fitness journey”

This resolution, or as I prefer to call it, goal, has a slightly different definition for all of us. For myself, after a challenging 9 months of battling lower back and hip issues, I am ready to return to a hobby I once thoroughly enjoyed, running.

Some people find the motivation for these goals a lot more easily than others and I would like to pass on my top three tips for sticking to your goals!

1. Firstly, if there are barriers preventing you from acting toward these goals then they must first be addressed. Coming from an allied health background we are continuously helping individuals overcome barriers such as pain, fear of injury or just not knowing how to start exercising. So, my biggest piece of advice for anyone in this position is to come and have a chat with one of us so we can help you

If you have recently suffered an injury, or an old injury has crept back into your life then seeing one of our highly accredited physiotherapists would be advised. If you have been absent from exercise for some time and want a graded return to your preferred exercise modality then seeing one of our exercise physiologists would be highly recommended. If the Christmas binge hasn’t stopped then having a discussion with our dietitian might be the kick start you need!

2. Secondly, make yourself accountable. The only person stopping you from achieving your goals is you. There is always going to be barriers which will seem impossible to work around; work, family and other commitments but be assured that there is always a way and exercise can be snuck into even the slightest of gaps in your life. 

  A simple yet highly effective motivation tool for sticking to your goals is to plan your week in advance. Pull out the calendar and write down the days you are planning on exercising – e.g. Walking Tuesday, Thursday and Saturday this week. As the days come along, you’ll see that you have already planned to exercise, and it will become a higher priority in your day. At the end of the week, I want you to reflect on how you went. Did you achieve your three walks as planned? Or did you only complete two walks? What stopped you? How can you improve on this next week? It’s this ability to reflect on the week that has been and make changes for the week coming that will be key to achieving your goals!

3. Thirdly, once you start working toward your goal be sure to stay on track. Relapses are almost inevitable, especially when it comes to new year’s resolutions. Things will get in the way such as illness, family, holidays and life in general. But it is our abilities to work around these barriers and return to our routine which allows us to be successful. A key part is identifying what life will be like once you achieve these goals, try and imagine your life and how it will make you feel, what impact it will have. This imagery practice can stimulate a greater bond to your goal and be more powerful in maintaining dedication/ adherence.

 As previously discussed, write down your goals or plan ahead of time if you know you have a barrier coming up. If you are away for holidays for two weeks, before you leave book yourself in for that Pilates session or arrange for yourself and a friend to go for a walk a few days after you return. 

These are three very simple techniques which can help with establishing and sticking to your goals, whatever they may be. If you feel you need help, be sure to reach out and find it from the right person, we are here to help!

Written by Exercise Physiologist Matthew Crear

Matt graduated with a Bachelor of Exercise Physiology (Clinical) from James Cook University (Townsville) in 2016. Following two years working in a private clinic Hervey Bay, Matt has developed an eagerness to aid in the management and treatment of musculoskeletal injuries and chronic illness.

Matt is passionate about ensuring that every patient he sees is provided with education regarding their specific condition to assure a greater quality of life.

Matt has developed a special interest in the management of return to sport, pre and post-operative rehabilitation, chronic pain, osteoporosis and chronic disease management. In his spare time, Matt enjoys competitively playing hockey and touch football and fills in his spare time riding his mountain bike and playing golf.

Matt is available for Exercise Physiology appointments at our Chermside location.


Stress Management by Nutritionist Vanessa Belvedere

Is it possible to lower your stress levels in as little as 10 minutes a day? We are about to find out.

What is stress? 

Stress is the bodies response to environmental conditions. Work pressure, surgery, peak hour traffic, finances and relationships can all cause stress in the body. Stress can be described as feeling overwhelmed or worried. The body responds to stress by producing and secreting the hormones adrenalin and cortisol. Adrenalin increases; heart rate, the force of muscle contraction and respiration whereas cortisol inhibits the body’s ability to digest food and lowers the immune system.

The effects of stress on the body 

  • Impairs digestion and contributes to inflammation
  • Depletes beneficial bacteria in the large intestine
  • Weakens the immune system
  • Low mood/depression
  • Fatigue
  • Anxiety

5 ways to reduce stress 

  • Diet
    • Improve digestion and reduce inflammation by feeding your brain healthy fats; and your microbiome fibre and fermented foods. A handful of nuts mixed through yoghurt will work a treat.
  • Exercise
    • Exercise and gentle stretching are shown to have multiple positive effects on the body, including the reduction of stress hormones adrenaline and cortisol. The Department of Health recommends 150-300 minutes of moderate physical activity or 75-150 minutes of vigorous activity each week. This could include walking to work from the train station, weight-based training or kicking the football.
  • Getting outdoors and connecting with nature
    • Studies have found that natural environments improve health and well-being by reducing feelings of stress. People with more access to the outdoors, for example, parks, gardens or the ocean, experienced less stress compared to individuals without access or limited access. Stress-reducing outdoor activities include hiking, gardening, walking along the beach and sports such as cricket.
  • Meditation
    • Meditation is commonly used for relaxation and stress reduction. As little as 10 minutes is shown to help control stress levels, decrease anxiety and improve cardiovascular health. Headspace makes meditation easy but offering free guided mediations online.
  • Relaxation
    • Slow deep regular breathing is a sign of relaxation. If you feel stressed, take a few minutes to try the following breathing technique:
      • Breathe in slowly and deeply, pushing your stomach out filling your diaphragm with air
      • Hold your breath briefly 
      • Exhale slowly thinking "relax" 
      • Repeat the entire sequence five to 10 times

Got 10? What you can do right now to reduce your stress levels

Go for a walk, have a snack, turn on your Headspace app or take some deep breaths. Got longer? Do them all and reap the calming and mood-boosting benefits all day long😊

Meet Nutritionist Vanessa Belvedere

Vanessa is a qualified Nutritionist, with a Bachelor of Human Nutrition Degree majoring in Public Health. Vanessa is a member of the Nutrition Society of Australia and a certified Sport and Exercise Nutrition Coach. She specialises in nutrition coaching that teaches the foundations of building and maintaining a healthy lifestyle, the art of weekly meal prepping (so you’ve got more time for the fun things in life) and weight loss. Vanessa can provide nutrition advice that is based on the individual’s lifestyle and belief system, as she is a  huge believer in one size does not fit all.

Vanessa is available for Nutrition online consults or in-person consults at our Broadbeach clinic, to book online with Vanessa click here

 


Back to School Shoe Buying Tips by Expert Our Expert Podiatry Team

A child spends 30+ hours a week in their school shoes, so it is essential that they are fitted correctly.

During the first 12-15 years of our lives our feet grow very quickly and external forces such as footwear pressure shape and influence the development of the bones in our feet. It is therefore essential that when buying shoes for our children we look for shoes that will support and enhance their foot’s growth and function.

Sports & Spinal Podiatry understand that the back-to-school period is a busy and sometimes stressful time so we have come up with some tips to make selecting your child’s school shoes a little easier:

• Your child spends a great percentage of their week wearing school shoes so it’s important to make sure you always buy quality shoe brands to ensure your child’s developing feet are getting adequate support
• Have your child’s shoes professionally fit at a reputable store. This will ensure the correct length and width are worn
• Don’t buy shoes more than 1 size larger than their current foot size. Although allowing a little extra room for growth is fine, an ill-fitting shoe won’t be comfortable and can be a tripping issue
• Shoes which are too heavy or overly flexible should be avoided

It is important to have your child’s feet evaluated by a podiatrist every year from primary until they finish secondary school. The Sports & Spinal podiatrists educate parents on appropriate footwear and normal development to provide peace of mind and management options if treatment is required.

If you would like further advice regarding your child’s feet and their footwear please contact us directly, we are more than happy to help!

Get an ‘Annual Check-Up’ for $60 if you book in before 31.01.20. Our Annual Check-up includes:

1. Foot assessment
2. Walking assessment
3. Assessment of last year’s footwear
4. Recommendations for best shoe matches

This check-up is designed to target the specific areas of gait analysis, correct shoe-fitting, coordination and body alignment.

Please contact your local clinic to book in with one of our expert Podiatrists and gain access to our amazing ‘Back2School Check-Up’ offer

 


Christmas Opening Hours

For all Sports & Spinal hours, around Christmas and New Years and returning to normal hours on the 2nd of January, please see below. - avoid disappointment with appointment times, remember - get in early! 

We are closed for all clinics on Christmas Day, Boxing Day & New Years Day. Some clinics will be operating as per usual and some on reduced hours. 

Buderim Sports & Spinal 

23/12/19 - 7:30am - 5pm
24/12/19 - 9am - 2pm
25/12/19 - CLOSED
26/12/19 - CLOSED
27/12/19 - 7:30am - 4pm
28/12/19 - 7am - 1pm
30/12/19 - 7.30am - 6pm
31/12/19 - 7.30am - 5pm
1/1/20  - CLOSED

Caloundra Sports & Spinal

23/12/19- 9am - 5pm
24/12/19- 8am - 5pm
25/12/19 - CLOSED
26/12/19 - CLOSED

27/12/19- 8am - 5pm
30/12/19- 9am - 5pm
31/12/19- 8am - 5pm
1/1/20  - CLOSED

Springfield Sports & Spinal

23/12/19- 7am - 5pm
24/12/19- 7.30am - 3pm
25/12/19 - CLOSED
26/12/19 - CLOSED

27/12/19- 8am - 3pm
28/12/19 - CLOSED
30/12/19- 7.30am - 5pm
31/12/19 - CLOSED
1/1/20  - CLOSED

Woolloongabba Sports & Spinal

23/12/19- 9am - 6pm
24/12/19- 6.30 am - 4pm
25/12/19 - CLOSED
26/12/19 - CLOSED

27/12/19- CLOSED
28/12/19 - CLOSED
30/12/19- 9am - 6pm
31/12/19 - 7.30am - 6pm
1/1/20  - CLOSED

Maroochydore Sports & Spinal 

23/12/19- 7.30am - 6pm
24/12/19- 8.30am - 5.45pm
25/12/19 - CLOSED
26/12/19 - CLOSED

27/12/19- 8.30am - 5.45pm
28/12/19 - 7.30am - 1pm
30/12/19- 7.45am - 5.45pm
31/12/19 - 7.45am - 5.45pm
1/1/20  - CLOSED

Coolum Sports & Spinal 

23/12/19- 7.30am - 5.30pm
24/12/19- 7.30am - 6pm
25/12/19 - CLOSED
26/12/19 - CLOSED

27/12/19- 7.30am - 4.30pm 
28/12/19 - 7.30am - 12.30pm 
30/12/19- 7.30am - 5.30pm 
31/12/19 - 7.30am - 5pm 
1/1/20  - CLOSED

Robina Sports & Spinal 

23/12/19- 7.30am - 6.30pm
24/12/19- 7.30am - 1.30pm
25/12/19 - CLOSED
26/12/19 - CLOSED

27/12/19- 9am- 4.30pm 
28/12/19 - 8am - 12pm 
30/12/19- 9am - 5pm 
31/12/19 - 7am - 1.30pm
1/1/20  - CLOSED

Kawana Sports & Spinal 

23/12/2019 - 7.30am - 6pm
24/12/2019 - 7.30am - 3pm
25/12/2019 - CLOSED
26/12/2019 - CLOSED
27/12/2019 - 7am - 3pm
28/12/2019 - 7.30am - 1.30pm
30/12/2019 - 7.30am -  6pm
31/12/2019 - 7.30am - 3pm
1/01/2020 - CLOSED

Sippy Downs Sports & Spinal 

23/12/2019 - 7.30am - 6 pm
24/12/2019 - 7.30am - 12.30pm
25/12/2019 - CLOSED
26/12/2019 - CLOSED
27/12/2019 - 7am - 4pm
30/12/2019 - 7.30am -  6 pm
31/12/2019 - 7.30am - 12.30pm
1/01/2020 - CLOSED

Chermside Sports & Spinal 

23/12/2019 - 7.30am - 6 pm
24/12/2019 - 7.30am - 6pm
25/12/2019 - CLOSED
26/12/2019 - CLOSED
27/12/2019 - 8am - 4pm
30/12/2019 - 7.30am -  4pm
31/12/2019 - 7.30am - 3.30pm
1/01/2020 - CLOSED

Nambour Sports & Spinal 

23/12/19 - 7:30am - 6pm
24/12/19 – 7:30am – 4:30pm
25/12/19 - CLOSED
26/12/19 - CLOSED
27/12/19 - 7:30am - 4pm
30/12/19 – 7:30am – 6pm
31/12/19 - 7.30am – 6:30pm
1/1/19  - CLOSED

North Lakes Sports & Spinal 

23/12/19 – 7.30am – 5.30pm
24/12/19 – 7.30am – 5.30pm
25/12/19 – CLOSED
26/12/19 – CLOSED
27/12/19 – 7.30am – 4pm
28/12/19 – 7.30am – 12.30pm
30/12/19 – 7.30am – 5.30pm
31/12/19 – 7.30am – 5.30pm
1/1/20  – CLOSED

Broadbeach Sports & Spinal 

23/12/19 – 10am – 5pm
24/12/19 – 8am – 1pm
25/12/19 – CLOSED
26/12/19 – CLOSED
27/12/19 – 8am – 1pm
30/12/19 – 10am -5pm
31/12/19 –1/1/20 – CLOSED

Redcliffe Sports & Spinal 

23/12/19 – 7.30am – 5.30pm
24/12/19 – 7.30am – 5.00pm
25/12/19 – CLOSED
26/12/19 – CLOSED
27/12/19 – 7.30am – 4.30pm
28/12/19 – CLOSED
30/12/19 – CLOSED
31/12/19 – 7.30am – 3.00pm
1/1/20  – CLOSED


Understanding Groin Pain, By Physiotherapist Luisa Grieco

Written by Luisa Grieco

Groin pain is a common and often complex injury experienced by athletes in over-ground sports, in particular, those with frequent change of direction or kicking such as football (soccer), Rugby and basketball.

There are many different groin injuries, often where multiple diagnoses mean the same pathology which can become confusing when it comes to diagnosis and treatment of groin pain - especially when it is longstanding or ongoing. In order to reduce this confusion a consensus meeting known as the Doha agreement was held in 2014 by 24 international experts to discuss and resolve the confusion behind the diagnosis of groin related injuries.

Systematic reviews (highest level of evidence) and this Doha agreement have resulted in breaking groin pain into 4 clinical entities for groin pain:

Adductor Related (Blue):

What is it? 

The adductors are a group of 3 main muscles (adductor longus, adductor magnus and adductor brevis) that bring the leg towards the body, these muscles sit on the inside of your thigh and run up into the pubic bone.

Signs/ Symptoms:

We can diagnose injury to this area when there is pain with resisted movement or when there is pain when pressing down on the muscles and their tendons. This pain can also radiate down the inside of the thigh.

The early signs of adductor-related pain is the feeling of tightness or stiffness in the region during activity, a reduction in maximum sprinting speed, a reduction in distance when long kicking, and/or discomfort when decelerating during running.

Treatment/ Management: 

Supervised active rehabilitation (general exercise and specific strengthening) has been shown to have equal and in some cases better results than passive treatment options (including rest and/or shock wave therapy). It is important with adductor injuries to monitor the amount of exercise done with the Glutes, Adductor muscle group and abdominal muscles. There is an option for a surgical release of the adductor tendon, however, research has shown that this can result in weakness in the adductor muscles, and therefore should be carefully considered. Research has found that up to 75% of patients with adductor-related groin pain have returned to previous pain-free level of activity using supervised rehabilitation and a general exercise program.

Iliopsoas Related (Green):

What is it?

The iliopsoas is a combination of two muscles (iliacus and psoas major) that work with the quads to bend the hip. These muscles start at the lumbar spine and run down the inner side of your pelvis. These injuries usually occur as a result of repetitive kicking and sprinting, and are known as an overuse injury (when you repetitively do the same action or movement).

Signs/ Symptoms:

Iliopsoas pain is often associated with pain around the front of the hip, closer to the hip than the groin or pubic bone. The main signs of iliopsoas-related injury is pain when pressing down on the muscles or when there is pain associated with bending your knees to your chest with resistance or stretching these muscles.

It can often feel like a deep ache that is hard to pin-point.

Treatment/ Management: 

An exercise program with specific strengthening tailored to the patient can be used to treat this condition, with particular focus on hip, gluteal and hip flexor strength. A surgical approach can also be used to release the tendons of the iliopsoas; however, this procedure generally results in weakness to the iliopsoas muscle. At current there is no research to suggest that exercise or surgery is the better treatment option, therefore it is suggested to trial a patient specific exercise and strengthening program, and if no significant changes in 3 months, look towards a surgical treatment option.

Inguinal Related (Purple):

What is it?

This ligament runs from the top front corner of the pelvis to the middle of the inside of the pelvis and holds a variety of nerves, blood vessels and muscles/ tendons in place.

Signs/ Symptoms: 

Injury to the inguinal ligament is identified by pain when using the abdominal muscles (even when coughing or sneezing), and is often very painful to touch along the ligament.

Injury to the inguinal region often presents as pain towards the end of activity, and as the injury progresses the pain comes on earlier and earlier during activity/ exercise. The pain can be felt on both sides, and is often made worse when increasing intra-abdominal pressure.

Treatment/ Management: 

There are both surgical and non-surgical options for inguinal-related groin pain. Non-surgical approach includes exercises specific to the weaknesses in the patient, usually focusing on adductor, abdominal and glute strength. These exercises can be done in combination with injections based on the individual presentation. Studies have shown that the non-surgical approach resulted in 50% of participants fully recovered after 1 year using a non-surgical approach. It is ideal to trial a non-surgical approach first, and if no progress is being achieved, a surgical approach can include laparoscopic hernia surgery, however, as per all surgeries, there is a risk of complications.

Pubic Related (Yellow):

What is it?

The pubic symphysis is where the two pelvic bones meet at the front of the pelvis and are joined by hyaline cartilage and fibrocartilage which make it a very strong joint.

Signs/ Symptoms:

This joint can be very painful to touch when it is injured - which is our main way of determining if it is the cause of your groin pain.

Treatment/ Management: 

This type of injury is very specific to pain on the pubic symphysis and is most commonly treated by modifying factors that put load onto the pubic symphysis which is often unique to each patient and the sports/ activities they do. As pubic-related pain can present very similar to adductor-related pain, therefore a supervised active rehabilitation program focusing on monitoring the adductor, abdominal and gluteal loads is commonly used.

Meet Physiotherapist Luisa

Luisa is a lover of sports and completed both her Bachelor of Exercise Science and Masters of Physiotherapy at Griffith University here on the sunny Gold Coast. With 15 years of Ballet and 5 years of Aerobic Gymnastics Luisa enjoys combining her dancing background with her newfound interest in Pilates-based rehab. Along with this Luisa has enjoyed being involved with a number of sporting teams, with a passion for applying her physiotherapy skills to the Rugby Union and League Fields ranging from grassroots athletes and weekend warriors to the Queensland Cup State and WNRL level.

Luisa likes to use both a hands-on and exercise-based approach to helping people from all walks of life to achieve their goals and perform at their best. When she is not in the clinic you can find her on the side of a Rugby field,  at the beach (trying to surf) or enjoying the occasional hike in the Gold Coast Hinterland.

Luisa is available for Physiotherapy appointments at our Robina location.


Rocket, Tomato & Avocado Sourdough Toast with Eggs & Mushrooms Recipe by Accredited Dietitian

Recipe by Accredited Dietitian Tarni Sanewski

Healthy fats and protein at breakfast or lunch to keep you feeling full and satisfied.

Preparation: 5min
Cooking: 5min
Serves: 2

Ingredients

1 Tbsp extra virgin olive oil
1 Tbsp balsamic vinegar
1 Cup fresh rocket
2 Slices sourdough bread
½ Tomato sliced
½ Avocado, mashed
2 Eggs whisked
½ Cup chopped mushrooms
Salt & pepper, to taste

Method

1. In a warm pot, add half olive oil and add chopped mushrooms. Cook until brown. Remove.
2. In the same pot, add rest of oil and add eggs. Cook through.
3. Toast sourdough and top with mashed avocado, sliced tomato and rocket. Drizzle with balsamic
vinegar.

Serve and enjoy!

Meet Dietitian Tarni

Tarni is an Accredited Practising Dietitian who is passionate about improving health, promoting recovery and preventing disease by inspiring healthy diet and lifestyle choices using a patient-centred approach. Graduating from the University of the Sunshine Coast with a Bachelor of Nutrition & Dietetics, Tarni has since had clinical experience working with acute cardiac and respiratory patients in hospital. Special interest areas include rehabilitation, weight management, cardiovascular disease, gut health and sports nutrition.

Outside of work, Tarni enjoys hiking, climbing mountains, exploring new places, drawing and photography. She is always experimenting with new foods, recipes and keeping up to date with the latest research in nutrition and dietetics.

Tarni is available for Dietetic appointments at our CaloundraWoolloongabbaChermside and Springfield locations.


Common Netball Injuries, Written by Netballer & Physiotherapist Ashlee Unie

Written by Ashlee Unie, Sports & Spinal Physiotherapist and Netballer

Netball is one of the most common sports played by Australians, in fact, netball has held the top spot as the most popular team sport played by girls since the Australian Sports Commission started counting!

If you’ve been unlucky enough to twist or sprain your ankle (as most netballers do!), your physio should be one of your first stops and can help be your guide on your road to recovery. If it is a particularly nasty one, your physio might send for a scan to rule out any red flags like fractures but their first priority is to help you get your pain and swelling under control. One nifty acronym that can start your recovery off on the right foot immediately after an injury is RICE – Rest Ice Compression Elevation. For your ankle this means:

  1. Rest up – keep most of your weight off that ankle if it is painful to walk in the first 24-48hrs
  2. Ice – pop a bag of crushed ice (or peas) to your ankle
  3. Compression – compression bandages or socks can help keep extra fluid out of the joint
  4. Elevation – when you’re able to, put your feet up! Have your foot up above the level of your heart to help prevent any swelling pooling in your ankle

A thorough individually tailored physio program can help get you back on your feet and back on the court. Together you’ll target a range of areas – think mobility, stability and ability. The aim is to regain mobility in your ankle, improve your balance, awareness and stability and strengthen the muscles that control movements in your lower limb to make sure you have the ability to get back to what you love doing. Sticking to this program the whole way through is also really important for preventing it from happening again! Along the way, you are your physio can discuss slowly re-introducing training, warming up, taping or bracing and any other questions that pop up. The final stage before bib-ing up is to practice and ace sport-specific and agility exercises to ensure your ankle is match fit.

Contact your local Sports and Spinal to book in with a physiotherapist if you’re looking to get back on the court!

 


Low FODMAP Shakshuka, by Dietitian Chelsea McCallum

Following a low FODMAP diet can be confusing and stressful, often making symptoms worse. It is important to manage stress levels whilst on the low FODMAP diet. Sometimes it is easier to follow a simple plan during the elimination phase. Some of these ingredients are considered high FODMAP at larger portions – but if you stick to the portions in this recipe, the meal should be tolerated!

Low FODMAP Shakshuka

Ingredients:

1 tsp garlic-infused olive oil⠀
100g/3.5oz red capsicum, diced⠀
100g/3.5oz plain tinned tomatoes⠀
40g/1.4oz tinned chickpeas drained and rinsed⠀
1/2 low FODMAP stock cube (Massels)⠀
2 eggs⠀
Freshly ground black pepper⠀
Pinch of chilli flakes (optional)⠀
2 slices low FODMAP bread (traditional sourdough or gluten-free)
2 spring onion/shallots (green part only), thinly sliced⠀ ⠀

Steps:

  1. Heat a small skillet pan over medium-high heat and add the oil, capsicum, tinned tomatoes, chickpeas and stock. Stir well until combined.⠀
  2.  Form two wells in the tomato mixture and crack the eggs into them.⠀
  3. Place on the skillet lid and cook for 3-4 minutes depending on your desired egg consistency.⠀
  4. Serve with a sprinkle of chilli flakes, shallots and low FODMAP bread – traditional sourdough or gluten-free.

Meet Chelsea

Chelsea has a particular interest in IBS and gut health. She has completed several courses and events throughout Australia and in London, England to further her knowledge. All Dietitian EPC referrals will be fully bulk billed. We also welcome private, DVA, WorkCover and NDIS patients.


How Can Exercise Help With Cancer?

Optimising Cancer Outcomes Through Exercise, Written by Exercise Physiologist Annika Coyne

Cancer risk decreases as activity level increases

Physical activity, as a means of cancer prevention, has considerable strong and convincing evidence for particular cancers (breast and colorectal specifically), to the extent that the lack of physical activity is considered a risk factor for such cancers.

Exercise physiologist plays a significant role during and following cancer treatment:

  • Preventing, managing and reducing treatment-related side-effects
  • Bridging the gap between treatment cessation and returning to ADL
  • Improving long-term health by optimising physical functional, prevention of cancer reoccurrence and other chronic diseases (BMD loss, CVD, etc.)

In the literature, exercise during and following treatment has shown to:

  • Prevents decline and improve cardiovascular function
  • Improves body composition and immune function
  • Improves strength and flexibility
  • Improves body image, self-esteem and mood
  • Stimulate the neuromuscular, endocrine, immune and skeletal symptoms for symptom reduction and health enhancement

Reduces number and severity of side effects including:

  • Nausea
  • Fatigue
  • Pain
  • Improves QOL
  • Reduced hospitalisation duration
  • Improves chemotherapy completion rates
  • Allows for better adjustment to illness
  • Reduces stress, anxiety and depression

In fact, the LACK of PHYSICAL ACTIVITY participation during and following cancer treatment has the potential to exacerbate fatigue symptoms and loss of function, overall impacting quality of life.

Exercise recommendations

  • Steady progress may mean regular participation in exercise rather than the continual progression of intensity/duration/frequency
  • Keeping a diary of frequency and intensity of side effects, exercise participation, the treatment being undertaken, workdays and other relevant information to help identify worsening symptoms and the cause throughout treatment.

Cardiovascular (CV) Exercise

·         Exercises involving large muscle groups

·         Don’t need to be restricted to walking or stationary bike

·         3-5days/week

·         20-30mins continuous CV exercise, but may need to start as low 3-5mins with rest intervals for deconditioned patients

Resistance Exercise

·         Dynamic using concentric an eccentric muscle contraction

·         Use of machine weight, free weights, bodyweight and bands that involve major functional muscle groups

·         Include exercises that replicate daily tasks causing problems for patients

·         1-3days per week (rest days in between)

·         6-10reps, 1-4 sets per muscle group

More about Annika

Annika is an enthusiastic Exercise Physiologist with a passion for Women’s Health. Annika has experience working with pelvic floor dysfunction, diastisis rectus abdominals, pre and post-natal, pelvic & lower back pain. She supports all women by educating them to better understand and manage their condition and restores physical function through exercise. Annika also has a special interest in musculoskeletal rehabilitation. She is committed to delivering high-quality Exercise Physiology, prescribing the best rehabilitation plans based on her clients’ goals. Annika’s love of sport and exercise is what drives her passion for health and well-being. Annika believes that TODAY is always the right day to start.

Annika is available for Exercise Physiology appointments at our Sippy Downs location.


Untreated Hearing Loss & The Risk of Falling

Written by Andrew Campbell​, Masters trained Audiologist

The association between reduced hearing and an increased chance of falling is clinically significant and is an important consideration when recommending treatment of hearing loss. The statistics are quite concerning:

· About one-third of the population over the age of 65 falls each year, and the risk of falls increases proportionately with age.

· At 80 years, over half of seniors fall annually.

· Falls account for 25% of all hospital admissions and 40% of all nursing home admissions.

· 40% of those admitted do not return to independent living.

· 25% of falls patients pass away within a year.

· In Australia in 2009-2010, the estimated number of hospitalised injury cases due to falls in people aged 65 and older was 83,800.

As alarming as these statistics are, they are an underestimate, as many falls go unreported.

Many of the causes of falls are preventable and doctors routinely advise their older patients to have their vision checked. They also advise having the home evaluated for falls risks and modified accordingly wherever possible. What’s lesser-known and mentioned far less frequently is that another major contributor to an elderly person falling is untreated hearing loss.

 

Multiple studies have proven that those who are ‘hard of hearing’ are at significantly greater risk of falling.

One of the most significant studies conducted to determine the connection between untreated hearing loss and falls used extensive data from the 2001–2004 cycles of the National Health and Nutrition Examination Survey. More than two thousand survey participants aged 40 to 69 had their hearing tested and responded to the question: “Have you fallen during the past year?”

 

Researchers also tested participants’ balance function to determine if this was being affected by their hearing loss. The lead researchers reported that people with mild hearing loss (roughly 25% hearing loss) were nearly three times as likely to have a history of falling. Every additional 10dB (roughly 10%) of hearing loss increased the likelihood of falling by 1.4 times[G11]. Even after other factors (age, sex, race, balance function) were considered, the findings held true.

 

Possible reasons linking untreated hearing loss and falls

Dr Frank Lin, an otologist and epidemiologist who conducted this and several other studies on the broader implications of hearing loss, suggests the following possible reasons for the clear links between untreated hearing loss and falls:

· People who can’t hear well may not have a clear awareness of their overall environment, increasing the potential to trip and fall.

· Cognitive load increases in those with hearing loss. The brain is overwhelmed with demands on its limited resources to maintain balance and steadiness while straining to hear and process sound.

· Hearing disorders may also include balance dysfunction.

Now available – hearing aids with built-in falls detection!

To assist in reducing the likelihood of falls, one of the latest hearing devices has built-in falls detection which has a high degree of accuracy and can alert up to three people by SMS when a fall has occurred. When someone responds to the SMS, they are instantly sent Google Maps directions to the person who has fallen, to assist in coming to their aid without delay.

For current owners of hearing devices, reduced risk of falling is yet another reason why hearing devices are best worn during all waking hours. They’ll assist in keeping you sharp, engaged with those around you and firmly on your two feet.

NeuAudio is an Independent hearing practice based at Sports & Spinal’s Chermside practice, if you or someone you care an about is interested in a complimentary consultation, you can book via the following link https://calendly.com/neuaudio/chermside-hearing-test