Injuries to the lower back are one of the most common golf related problems. The incidence of lower back pain in the male golfer is between 25% to 36% and 22% to 27% in the female golfer. It has been reported to account for up to 52% of all injuries in recreational golfers and 24% of injuries in professional golfers. The injury mechanism of nearly half of all lower back injuries in golf is due to the swing.

The modern golf swing has been shown to produce large forces on the lower back which change directions rapidly during the swing. Because golf is played in a slightly forward flexed position, along with the asymmetrical, rotational nature of the swing the forces the joints in the lower back are subject to are quite high. The compression force on the spine during the swing has been shown to be up to 8 times body weight.

So, what can you do to prevent getting back pain when you play? Maintenance of good mobility in the hips and thoracic and lumbar spine is important. This may require a regular exercise programme at home along with a good warm up before you play whilst using proper technique when lifting your bag and bending through the knees when retrieving the ball.

If you already have lower back pain consider slowing your backswing down. Make sure your weight properly shifts to your back foot and your hips rotate during the backswing. Also, avoid placing your feet too far apart during the address phase as this limits hip rotation later in the swing and increases stresses on the lower back.

For the fitness of you.
Linda Reilly

We all know that we live in a generous, connected, and compassionate community here in Forbes. Last weekend, we outdid ourselves raising over $1,000 at the Step Up and Run event that was held at Anytime Fitness to increase awareness and raise money for Suicide Prevention Australia.

The event saw hundreds of Anytime Fitness clubs in cities and towns across the country invite their members to step up to the treadmill challenge over a 24 hour period. Here in Forbes, the challenge started at midday Friday and ran until midday Saturday. More than thirty people came along and hit the treadmills to support it either by walking or running on a treadmill, or buying tickets in the raffle or 100 Club competition.

Amy Townsend, local Anytime Fitness manager, was amazed by the community response. “We were in the top 20 clubs across the country for fundraising,” Amy said. “It was so good to see Forbes get behind such a great event and make it work.”

Forbes raised more money than many larger centres like Dubbo, and even big clubs in cities like Melbourne. Having lost several friends to suicide, Amy wanted to do something to support suicide prevention work in Australia. She is grateful to the members of the community who came long to help out. “We did really well and I’m so proud of our town,” said Amy.

Thanks and congratulations to Amy and everyone who got involved on the day.

The Look On Your Face
Here’s something to ponder: the biggest regret of people over 65 is that they didn’t save more money for their retirement! The reality is that most people don’t have the money to do all the things they’d love to do right at the time in their lives when they finally have all the time in the world.

The decisions you’re making right now will determine what your financial future looks like. And what you’re doing with your
superannuation is a key part of the equation. What will the look on your face be when it comes time to retire? For many, retirement comes with a sense of fear when the realisation comes that the money they have is not going to last the journey. In fact, the biggest fear of retirees is that they will run out of money. They fear it more than dying!

Don’t take super lightly! For most people, super is a mystery because they’ve never had it explained to them. It’s one of the key areas of the financial education Wealth Train provides as we want everyone to have a clear understanding of what superannuation is and how to make theirs work as hard as possible.

In the next few weeks you’ll receive your annual superannuation statement. If that’s not something that’s excited you before, then right now is the time to change that. After all, who wouldn’t get excited about a stockpile of money building up to pay you to one day when you no longer have to work? Get the financial you need to take control of your money.

Daniel and
The Wealth Train Team

Over 60 Stage 3 students from Parkes and Forbes Shire schools joined together to celebrate Schools Tree Day at Eco Day 2017 last week.
Through Eco Day, Central West Lachlan Landcare (CWLL) provides workshops and bus travel to school representatives from years 5 and 6 from Parkes and Forbes Shire schools so that they can be involved in a variety of environmental and rural related activities.

Student representatives attended workshops including; making NetWaste Worm Farms; plant care and propagation with Bunnings; soils with Local Land Services; Parkes Shire Council weeds demonstration and talk; lantern making with recycled products with Ro Burns; and a saleyards tour with Cooper Byrnes from Langlands Hanlon.

The day finished with a “hands on” workshop from Paul Kirk (AKA The Snake Man), and an interactive workshop with Chris Dart from Netwaste, who talked about ways to reduce the waste that goes to landfill. Paul Kirk allows the kids an opportunity to get up close with the reptiles. He talked to the kids about snake safety and how to handle non-venomous snakes. The kids also learn what to do if they are bitten.

“We want the kids to go away thinking about what they can do at home and school that can make a difference and prevent wastage. We hope they leave with a wider perspective of the connection between humans and the environment,” said Margot Jolly, CWLL Chairperson.

CWLL Co-ordinator, Marg Applebee said, “Eco Day is not possible without contributions from many people. We are grateful for the support of Parkes and Forbes Shire Councils, Skillset Green Army, and schools from Parkes, Forbes and Eugowra.”

The votes have been steadily rolling in for Tradie of the Year and Most Popular Business. Forbes Business Chamber is excited by the number of votes that have already been cast, and is encouraging businesses and their friends and families to keep the votes coming.

So, if you haven’t nominated your favourite Tradie or Business yet, there’s still time! To vote for your favourite Tradie person or business just call into News On Rankin and cast a manual vote. Voting forms can be cut out of the Forbes Phoenix or the friendly staff at News On Rankin will assist you with a voting form. The voting box is conveniently located and waiting for your vote!

The second voting method is to put the following link in your browser and follow the prompts. http://www.inxcess.com.au/peoples-
choice/

Please encourage your staff, family and friends to vote for their Tradie of the Year and Most Popular Business.

Central West Lachlan Landcare (CWLL), Forbes Shire Council, Planet Ark and Toyota are inviting Forbes residents to take part in a local National Tree Day event. The National Tree Day event is taking place at the intersection of northern end of Lima Road and Bogan Gate Road, Forbes, on Saturday, 29 July. Activities start from 11am. Please bring your lunch and a chair to join with the group for lunch at the completion of planting.

National Tree Day is Australia’s largest tree-planting and nature care event. Since Planet Ark launched National Tree Day in 1996, more than three million participants have planted 21 million native trees, shrubs and grasses.

Landcare Co-ordinator, Marg Applebee explained “the previous National Tree Day project is flourishing and we look forward to continuing the fantastic work that has already been achieved through these community planting days. We encourage people who are planning to attend to register at the Planet Ark website.”

Forbes Toyota has been a constant support for National Tree Day, providing Tree Day merchandise and tree guards. It is also great to once again be working with Forbes Shire Council who have prepared the site for planting.

National Tree Day Manager Debbie Agnew says, “Our research shows that you can grow happier by getting outside and connecting with nature, so National Tree Day is a free and easy way to boost these feelings.”

To register for National Tree Day, please visit treeday.planetark.org

Forbes High School will celebrate Education Week 2017 on Monday 31 July hosting a Boys’ Night In event. This event showcases the young boys within our school community who are leading the way in helping to educate other male students, staff and family members about Domestic and Family Violence, and what they can do to help stop this.

Forbes High School strives to ensure all young people have the necessary tools to support them in being able to have a better quality of life, and this event is just one of the many programs and activities Forbes High School delivers to help support our students throughout their educational journey.

NSW Department of Education Secretary Mark Scott said Education Week 2017 highlighted how the quality of public education in
NSW is shaped by what happens every day in individual classrooms.

“Our commitment is to meet high expectations, delivering the best possible outcomes for children in our care”, Mr Scott said. “It is a commitment that every child will improve every year, that every teacher is sharpening his or her professional skills and that every school is progressively lifting its standards to deliver better educational outcomes.”

Education Week (Monday 31 July – Friday 4 August) is a state-wide annual event that celebrates public education in NSW. The achievements of public education and local schools are highlighted during the week, with an emphasis on our students, our educators and the communities that support them.

I Learn, We Learn is the 2017 Education Week theme. It celebrates the NSW Department of Education’s commitment to ensuring our students are at the heart of learning and that our public schools improve every year. Date and time of event: Boys Night In Monday 31 July 2017 3:30pm-7pm. Contact Youth Worker Trudi Weyman via Trudi.Weyman@det.nsw.edu.au

On 15 July the Rotary Club of Forbes celebrated its 70th Changeover with the induction of Ross Williams as our President for 2017/18.
More than 40 members, visiting Rotarians, and guests appreciated the cosy and relaxed atmosphere at the Garema Hall, in spite of the sub-zero temperatures outside, and enjoyed a more than adequate two course meal supplied by Ashcroft’s Catering.

Our special guest was Past District Governor Bernie Huxtable and his wife Collina, who commented on our excellent choice of venue which was the revamped Garema hall. Garema is of course Ross’ home town. Outgoing President Peter Norris reported on our achievements and frustrations in the past year and thanked not only our members for their dedication and hard work but also the townspeople of Forbes and district for their ongoing generosity.

Other important guests included Clr. Graeme Miller, Mayor of Forbes and his wife Maureen.

By Leo Butler

“Each morning I have to hobble to the toilet because of a sharp pain in my heel. It settles after a while and feels like I am walking on a bruise.” Is this you? Plantar Fasciitis is the most common cause of heel pain. According to research, 80% of all cases show spontaneous improvement within 12 months. If you want to be a little more proactive there are a few things you can do.

The plantar fascia is a thick fibrous band of tissue that fans from the heel to the base of each toe. It helps to support the arch of the foot. Plantar Fasciitis strikes when degenerative changes occur in the fascia where it attaches to the heel. It is sometimes associated with bony heel spurs however the spurs themselves do not cause pain.

The cause of Plantar Fasciitis is often multifactorial and may include any combination of stiff ankle joints, low arches, high arches, weak foot muscles, poor footwear or increased load due to weight gain or prolonged periods of standing.

Self-treatment for this problem should involve massage to the foot arch and gentle calf stretches before rising each morning, strengthening exercises for the intrinsic muscles in the foot, a temporary decrease in training and a gradual return to sport when it is no longer painful to walk. In addition any biomechanical issues present in the lower limbs should be addressed to prevent recurrence.

“For the fitness of you”
Linda Reilly