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 between 22% to 27 % in females. 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 eight times body weight.

How to prevent getting back pain. 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 back swing down. Make sure your weight properly shifts to your back foot and your hips rotate during the back swing. 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

Many people experience a painless cracking, grating or popping sensation when bending the knee. The medical term for this is crepitus. A study by McCoy et al looked at 250 normal knees and found that 99% had patellofemoral crepitus. One must then ask: “What causes joint crepitus and does it really matter?”

Whilst knee crepitus is often a symptom of patellofemoral pain syndrome and osteoarthritis, no research to date has shown a causal link between the crepitation noise and actual joint pathology.

Most people experience one of four types of crepitus. The first occurs when a tendon snaps over a bone. It can be palpated and is often described as a hollow clunk.

The second occurs inside the joint when the two joint surfaces separate. A vacuum is created forming gas bubbles in the joint fluid. When these pop a loud “crack” is often heard. One study showed no signs of joint arthritis after years of habitual knuckle cracking.

The third cause is when patellofemoral movement is not smooth. This can cause a fine crunching noise and can be measured with vibration arthrography. Vibrations are decreased or lost in joints with osteoarthritis probably due to decreased joint lubrication.

The fourth occurs when joint fluid is pushed behind a slightly rough patella surface as the knee bends.

It is good to distinguish what type of cracking your knee makes. If it is not painful and falls into one of the above categories we should see crepitus not as a sign of joint pathology, but as a sign that our joints are mobile and well lubricated.

For the fitness of you,

Linda Reilly

Just because you’re at your desk all day, doesn’t mean you can’t squeeze a little more movement into your day.

With around one-third of an adult’s life spent at work, there’s plenty of time to incorporate health and wellness into your day – you just need to think outside the square.

Here are a few tips:

Change It Up: Round up your co-workers and suggest an office wellness conversion. You could transform an unused area into a mini-workout zone for quick stretch sessions, introduce a stairs-only policy or encourage regular breaks.

The University of New South Wales recommends short, frequent breaks during periods of intensive repetitive work, for example two to three minutes every 20 to 30 minutes. The breaks should involve whole body movement to restore circulation and relieve muscle fatigue.

Healthy Choice: Plan ahead and set aside time on a Sunday to prepare healthy lunches. At work, choose snacks wisely (keep some nutritious goodies in your drawer) and drink plenty of water. A drink bottle is convenient but getting up and refilling your glass will keep you moving.

Keep It Fresh: Escape that mountain of work on your desk and venture outdoors at lunch to clear your mind. Sign up for an express fitness class in the park or take a walk.

Self Help: Keep calm and focused with some easy breathing exercises. Depending on whether you prefer a quiet space away from co-workers or are happy to zone out at your desk, beyondblue has a range of technique guidelines on its website.

You can also ask your physiotherapist or masseuse for some self-massage techniques and stretches you can do at
the office. It’s a good idea to talk to your workplace health and safety officer about assessing your desk set-up.

By Jenna Meade

 

 

 

 

Last year Australians suffered the worst flu outbreak on record. The pharmacists at Flannery’s Pharmacy are urging people with asthma to not let colds and the flu inflame their symptoms this winter.

“Getting the flu can increase the symptoms of asthma including wheezing, shortness of breath, coughing and tightness in the chest. If not treated properly, these symptoms can cause complications and even hospitalisation,” said Tracey Edwards, Pharmacist at Flannery’s Pharmacy.

Around 40,000 Australians are hospitalised and 400 die each year from asthma, with a spike in hospital admissions during winter for people of all ages – from preschoolers through to the elderly.

Tracey recommends having an asthma action plan and taking asthma medications as prescribed by your GP. “Getting a flu vaccination is very important as it reduces the risk of influenza,” said Tracey.

Winter asthma checklist:
• Get your lungs checked — see your doctor for an asthma check-up;
• Follow your asthma action plan;
• Keep warm and dry, if cold air triggers your asthma;
• Avoid contact with anyone who is sick and control germs by washing your hands regularly;
• Have a flu vaccination at the pharmacy or see your GP and
• Use a spacer in conjunction with your asthma medication. A spacer ensures you get more medication into your lungs, making your medication much more effective.

For more information about asthma medication, asthma devices and flu vaccinations, please call into Flannery’s Pharmacy and see our registered nurse, Rach Hayes or one of our pharmacists.

With pre-season training for winter sports commencing, it is a relevant time to discuss sports related head injuries and consider what can be done to prevent or minimise the impact a concussion injury has on an athlete.

In the medical world, a concussion is considered a mild traumatic brain injury. Concussions occur not only from direct contact of the head with a solid object but also when indirect forces cause the brain to move rapidly within the skull, such as a fall on the buttocks or a whiplash injury. Contrary to popular belief, you can sustain a concussion without losing consciousness.

Common symptoms of concussion include headaches, memory and concentration difficulty, decreased balance and coordination, drowsiness, vomiting and light or sound sensitivity. The ability to perform normal activities with the same speed, reaction time and precision as prior to the injury is often significantly altered.

When managed appropriately, most signs and symptoms are temporary and resolve within 7 to 10 days; however complications can occur, including prolonged duration of symptoms and increased susceptibility to further injury. There is also growing concern about the potential long term consequences of multiple concussions.

The brain needs time to heal and rest after a concussion. This includes rest from both physical activity and cognitive loads. Return to sport too early increases the chances of another concussion.

It is worth considering performing baseline testing such as a SCAT-3 or King Devick Test in the pre-season to establish a benchmark offering comparison when an athlete has sustained a concussion. This helps determine when they are ready to return to sport.

“For the fitness of you.”

Linda Reilly.

Could hamstring injuries be back related? The short answer is – Yes.

All hamstring injuries have some involvement either directly or indirectly from our back and nerves and how we control movement of the pelvis.

Our hamstrings attach to the bottom of our pelvis. They work to not only straighten the hip and bend the knee but to also help stabilise the pelvis. Any change in back position affects our pelvic position which in turn affects our hamstring length.

The nerves supplying our hamstrings originate in the lumbar spine. Any tightness or stiff joints in the lower back can impact on the ability of the nerves to glide and move through the hamstrings. We know muscles protect nerves, so if we have a tight nerve coming from our lower back, the hamstrings will tighten to protect this nerve. This tightness puts the muscle at risk of injury when it is working hard. The load is magnified if the hamstring is working overtime to control the pelvis when the gluteal muscles or the joints in the lumbar spine are not working efficiently.

This is why sometimes you can stretch and stretch your hammies and they just won’t loosen up. They may be protecting a tight nerve. By stretching them you are putting the nerve under strain which actually makes the muscle tighten further. In this case we need to look to the lumbar spine to free up this tight nerve.

If you suffer from hamstring tightness or recurrent hamstring injury it is important to address what is happening in your lumbar spine and pelvic control before your hamstring can completely recover.

“For the fitness of you”

Linda Reilly

Flu vaccinations are now available at both Flannery’s and Life Pharmacies.

Why should you have a flu vaccination?

• Having an annual flu vaccination is the best way to prevent catching and spreading the flu.

• Each year, the flu causes an estimated 13,500 hospitalisations and more than 3,000 deaths among Australians aged over 50 years.

• Last year (2017), Australia experienced one of the worst flu seasons in recent years.

• While in some cases, influenza vaccination may not prevent a person developing the flu virus, it can help to reduce the severity and/or duration of the flu and potentially prevent further serious complications.

• It is important to have the vaccine each year to continue to be protected because your immunity decreases over time and flu strains change year to year.

For people who are over 65, aboriginal or Torres Strait Islander or who have chronic health conditions, you may be entitled to a free vaccination from your GP.

Drop in any time…

There is no need to make an appointment, just call in to either Pharmacy and our accredited Pharmacists are available to provide you with a flu shot straight away.

However, if you would like to make an appointment you can ring Flannery’s on 685 2111 or Life on 6852 2001.

Supporting our Community

For each vaccination given, Life and Flannery’s Pharmacies will be making a donation to two local organisations, so when you have your flu vaccination you’ll be given a token to choose which charity you want us to donate to.

The Western NSW Primary Health Network (WNSW PHN) is pleased with a recent announcement that Western NSW leads the country in the number of fully immunised 5-year olds, with new data released by the Australian Institute of Health and Welfare (AIHW). This compares with a national rate for fully immunized 5-year olds of 93.5% in 2016-17.

“Immunisation is a critical component in building healthy communities and reducing preventable hospitalisations,” said Andrew Harvey, CEO WNSW PHN. “We are thrilled with these new immunisation numbers that show families in Western NSW continue to make the right health choices for their children,” continued Mr Harvey.

WNSW PHN works closely with general practice and Local Health Districts to provide immunisation education and promotion programs for nurses, doctors and Aboriginal health workers. This includes an annual immunisation conference held in Orange and Dubbo in partnership with the National Centre for Immunisation Research and Surveillance to be held on 3-4 May 2018.

WNSW PHN is one of 31 Primary Health Networks across Australia established by the Australian Government that work to support and strengthen primary health care. WNSW PHN works closely with general practice and Aboriginal community controlled health organisations to improve quality and access to primary care in the community. WNSW PHN also funds a range of services to meet identified health needs in areas including mental health, drug and alcohol, suicide prevention, chronic disease, after hours services and older persons care.

The Western NSW Primary Health Network area covers 433,379 square kms and includes both Western and Far West NSW Local Health Districts.

When you think about how much we use our hands especially when playing ball sports, it’s not hard to understand why hand and finger injuries are so common. Most of these injuries heal spontaneously, which is why they are often neglected by athletes. Many people don’t seek help until it is too late for effective treatment however an early, accurate diagnosis to identify potentially serious injuries can prevent long term functional impairment and deformity.

Knowledge of the mechanism of injury or how the injury happened can also help with an accurate diagnosis. A punching injury often results in a fracture to one of the metacarpal bones, commonly the base of the fifth metacarpal. A direct blow to the point of the finger often causes a dislocation or sprain of one of the finger joints. Sometimes the finger flexor tendon can pull a plug of bone off its attachment causing an avulsion fracture. This most commonly involves the ring finger and occurs when a player grabs an opponents clothing during a tackle.

As a general rule of thumb, if there is any deformity present, either with the hand open or closed, persistent swelling or any of the hand or finger joints don’t move as they should, it is important to have the injury checked out by a professional. Some fractures may require surgery, some immobilisation or splinting. Sprains or dislocations may require swelling management with ice or an oedema glove and exercises to prevent loss of range of motion.

An early diagnosis and appropriate management can prevent a lifetime of deformity and loss of function.

For the fitness of you,

Linda Reilly

Dental traumas from a sporting injury can include chipped, cracked, fractured or knocked-out teeth, a broken jaw, or damage to the nerve of the tooth, the tongue, the cheeks and cut to the lips.

Unfortunately, a single case of dental trauma can lead to a lifetime of dental treatment in order to maintain the strength and health of the damaged tooth/teeth, not to mention the expensive costs involved.

Often repair work can not last forever, so damaged teeth can become a lifelong problem.

We regularly get phone calls from very nervous parents urgently wanting to book an emergency appointment because their son or daughter had their tooth knocked out or experienced some form of dental trauma whilst playing sport. A lot of these injuries can be prevented if only they had been wearing a good protective mouth guard at the time. Not just any ordinary mouth guard (like a stock mouth guard available over -the-counter) will do, but a professionally fitted sports mouth guard custom-made for the sports your child is playing.

One size fits all or ‘boil and bite’ mouthguards are ill-fitted and loose in the mouth, they offer limited protection, are quite uncomfortable to wear and can sometimes make breathing and speaking difficult. No wonder kids don’t like to wear them! If you ask me, I think they are a complete waste of money and wearing them can be even more dangerous during impact as they can do more harm than good.

For a custom fitted mouthguard, visit Forbes Family Dentists in 2 Templar Street or call them on 6851 5505.