While in the ideal world we’d all survive the season without any acute injuries, this unfortunately is not always the case. Over the years the guidance on how to treat acute injuries has gone through various phases despite a lack of high quality evidence. From RICE (rest, ice, compression, elevation), to RICER (rest, ice, compression, elevation, rehab), to PRICE (protection, rest, ice, compression and elevation) and recently a new acronym has been proposed: POLICE (Protect, Optimal Loading, Ice, Compression, Elevation)
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So, you can see why we are so passionate about falls prevention! There has been extensive research demonstrating that many falls among older people can be prevented. Many of us assume that a decline in balance or strength, or getting a bit clumsy on our feet is a natural part of ageing. This does not have to be the case and here at EO we are aiming to assess as many over 65’s as possible in order to guide them on how to decrease their risk of having a fall.
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Sadly, when most people think of cardio exercise they picture someone running on a treadmill, drenched in sweat, profusely huffing and puffing. And while yes, that is one way to improve your cardiovascular health, it’s not the only way. So if running isn’t your cup of tea, the great news is that there are many other forms of exercise you can engage in that will also help improve the health of your heart and lungs!
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For some it’s been a couple of weeks since you’ve been in a regular exercise routine, for others it might have been two years. Regardless of whether it’s been a short break while the kids are on holidays or you just haven’t been able to get into a routine with the constant interruptions of covid lockdowns, it’s important to be smart when getting back into exercise.
Below are some tips and tricks from our Exercise Physiologist Abby which we hope may help.
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Suddenly hurt your back? Someone told you you’ve slipped a disc? Maybe you Dr Googled it and found a ton of information that has you really worried - some of the pictures might rightly freak you out!
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For those of you who don’t know, Chris Hiscock is a Remedial Massage Therapist at Eureka Osteo who has completed a number of marathons and is a regular morning runner with the Tann Clan. It’s always running season but with many Ballarat runners in training for the Melbourne marathon and for Run for a Cause, he thought he would share some of his approach to training for these events.
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As you get older, you may notice changes to your body including poor eyesight, weaker muscles, stiffer joints and feeling unsteady on your feet. The natural ageing process can place older adults (above 65years) at an increased risk of injury, joint pain and having a fall. Falls are the leading cause of injury-related death and hospitalisation for this age group.
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Have you received communication from your private health insurer about the changes that commence April 1st 2019? We thought we should let you know how these changes will affect what happens here in the OASIS studio at Eureka Osteo.
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We are now fully certified in the Movement Assessment Tool and can’t wait to start measuring your movement to provide you with objective data.
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So the question everyone asks is ... how much water should I drink?
There are plenty of rule-of-thumb data tables around and the current research seems to hover around the figure of a minimum of 2 litres per day. However, your hydration needs vary from day to day, season to season, even year to year. There are many factors that can influence your hydration requirements including age, weather, artificial heating and cooling, activity levels, genetics, pregnancy … and plenty more.
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The new kid on the block in the running scene is trail running. The Internet is full of images of people running along the tops of mountains with hiking poles and videos of runners throwing themselves down steep inclines seemingly out of control. But you don’t need to live in the Alps to take part in this liberating pastime. Right here in Ballarat you’ll find a thriving culture of trail running and some of the best locations in the country to sample this sport
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As an athlete, the previous 2 years of study has intentionally and also subconsciously affected the way I interpret my body whilst running. I have become more aware of how my body reacts to different sessions, how I interpret pain and even extends to offering my opinion to injury complaints of other members within my squad.
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For many, hiking the Kokoda Track is a bucket list item. It is unique in that due to the historic significance, many people who don’t necessarily call themselves “hikers”, will attempt Kokoda. This is different to many other hikes around the world, where generally only those crazy enough to call extreme exercise and carrying a pack a “holiday” are attracted to the destination.
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The topic of nutrition is one full of opinion and bias. Whilst there is a large body of research, some of this loaded with bias as well. I have been very interested in food for a long time! More recently I have been reading books, research, opinion pieces, and listening to friends and colleagues and “world leaders” in the field.
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Coaches: Have you ever planned a great session, only to realise that your crew is having a flat day, and completely adapt what you had planned? This is the sign of a coach who is tuned in to their athletes. Load management is how we describe the balance between training enough to be fast/strong/technically competent, vs overtraining and injury. This line can be a thin one that requires a coach to be finely tuned to their athletes.
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There are many different formulas that we can use when it comes to training load and injury prevention. Commonly it has been advised to never increase your training load by more than 10% each week, and for any decrease in load to be followed be a gradual period of rebuilding. Monitoring training load and improving technique are the two single things that will help reduce injuries.
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Physical activity for children and teenagers is extremely important for health and fitness. It helps build self-esteem, is social, teaches co-operation, is critical in the development of the child into and adult and it’s fun. Exercise and physical activity also reduces the incidence of many chronic diseases later in life.
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Some wise words here from our osteopath Matthew Mihaljevic. Matt is completing a Masters in Strength and Conditioning at Edith Cowan University. He was recently chatting to me about his current unit where they look closely at running and our chat resulted in this little piece for you. Enjoy and I hope you find it helpful. Matt will be incorporating this current evidence informed approach into his treatment and management of his patients.
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