Do you sometimes feel a pain in your hip or the outside of your knee after sitting for a while? Maybe when you stand up or when you run? It could be that you have a tight Iliotibial Band (ITB).

The ITB is a thick band of fascia that runs down the outside thigh. It starts at the top of your pelvis, runs over the hip and attaches to the outside of the knee. It also attaches to some of the buttock and hip muscles allowing it to co-ordinate how these muscles work to stabilise the hip and knee. Fluid sacs, called bursae, located at the hip and knee, provide cushioning between the ITB and the bones beneath. If the ITB is tight it can irritate the bursae causing inflammation and pain.

An inflamed bursa at the hip is called a Greater Trochanteric Bursitis and at the knee it is known as ITB Friction syndrome or runner’s knee.

The ITB shortens when sitting for prolonged periods. It can also tighten if the muscle is overworked. This occurs with sudden increases in exercise load or volume, or if pelvic control is poor due to weak hip and glute muscles.

Because the ITB is a thick, fibrous band rather than an elastic muscle it requires a longer lighter stretch than most muscles.

The use of a foam roller can also be quite helpful in increasing the flexibility in the ITB. A youtube search of “foam roller + ITB” will yield videos of how this can be done.

For the fitness of you

Linda Reilly

Bose® noise-masking sleepbuds™ are designed for sleep. They don’t stream music but instead use pre-loaded, soothing masking sounds to cover up unwanted nighttime noises so you can get to sleep and stay asleep.

With three eartip size options, Bose sleepbuds™ give you an extremely comfortable fit and stay in place – even if you sleep on your side. The rechargeable batteries provide up to 16 hours of use. Plus, the convenient charging/storage case lets you recharge at any time and protects your sleepbuds™ when they’re not in use.

With the Bose Sleep app, you can customize your experience with personal settings.

Choose which soothing sound you want to hear, how long it plays, and its volume. You can even set wake-up alarms that won’t disturb anyone else.

Talk to the friendly staff at Flannery’s Pharmacy today about the new Bose® noisemasking sleepbuds™.

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 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.

The calf muscles are commonly injured in sports that involve quick acceleration, deceleration or sudden changes in direction.

Many people describe a sudden sensation of being struck on the back of the leg. A calf muscle tear is often referred to as a strain or a “pulled muscle”.

The calf comprises of two large muscles, gastrocnemius and soleus. They both join to form the Achilles tendon which inserts into the heel bone. The gastrocnemius also helps to bend the knee and together they contract to point the toes.

Tears to the calf muscle can range from a small partial tear with little pain and minimal loss of function to a complete rupture which may require surgery. Recovery time and return to sport depends upon the severity of the injury.

The immediate treatment for all calf injuries consists of the RICE protocol – rest, ice compression and elevation. The No HARM protocol should also be applied – no heat, no alcohol, no running and no massage.

This is aimed at reducing bleeding and secondary tissue damage within the muscle. If you are unable to walk without a limp the use of a heel raise or wearing shoes with a small heel will decrease pain without further stressing the muscle. A compression bandage or wearing SKINS over the injured area helps limit bleeding and swelling.

As pain decreases, gentle exercise and stretching can begin in addition to treatment recommended by your friendly Sports Physio. It is important not to ignore a calf strain as return to activity too soon could make the injury worse.

For the fitness of you.

Linda Reilly

If you are over 35, it’s time to think about your lungs. When it comes to COPD (Chronic Obstructive Pulmonary Disease), identifying it early is one of the most important factors to maintaining lung function. This is no cure but it is preventable, so putting the proper steps in place for people at risk can make a big difference.

COPD affects one in seven Australians over the age of 40 and is the second leading cause of avoidable hospital admissions in Australia. Cigarette smoke causes about 80 to 90 percent of all COPD cases.

If you are over 35 and relate to any of the following points, talk to our pharmacists or registered nurse. We can do a simple COPD screening to check your risk.

• Are you a smoker or ex-smoker?

• Do you or have you worked in a job that exposed you to dust, gas or fumes?

• Do you cough up phlegm or mucus most days?

• Do you cough several times most days?

• Do you feel you are out of breath more easily than others your age?

• Do you experience frequent chest infections?

If you are a smoker, the most important thing you can do to stop COPD from developing or progressing is to quit! Nicotine Replacement Therapy (NRT) products work by releasing a smaller, more slowly-absorbed amount of nicotine (compared with smoking), which can help to reduce withdrawal symptoms as you quit.

If you would like to quit smoking or find out more about your lung health, call in to Flannery’s or Life Pharmacies for a free COPD screening, information and advice.