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Katie Abbott, a Proud Dog Mum who also loves shredding trails on her Mountain-bike.

Katie Abbott recently started telling us about what she got up to in her spare time.  When we started to dig a little deeper, we found a very Proud Dog Mum who has the most incredible little guy Nero who does the most amazing things.  On top of this, Katie is also quite an avid mountain-biker, which she came to a bit by accident.  So we asked a few more questions and then couldn’t help but put this article together to share her story:

You are the Proud Dog Mum of Nero who you compete in Agility with – can you tell us what Agility is and what Nero participates in?

Nero is my rescue Jack Russell cross who, when I got him, had seemingly endless energy to burn. I needed a way to exhaust not only his crazy fit little body, but his mind too. I did some research and it looked like Agility fit the bill perfectly – I was surprised to find that it wasn’t just for the fast working breed dogs but for dogs of any size and breed. Also, I’m possibly a little competitive with just about anything (I can make yoga competitive), so finding something that was fun, made Nero think, kept us both active and competitive to boot, was a dream come true! It’s true, I am a Proud Dog Mum.

Agility is an obstacle course for dogs and the owners are needed to show the dog which obstacle is next, what speed to take and where the course is going. The courses are made up of jumps, tunnels, weave poles, A-frames, dog walks and see-saws and, depending on the difficulty level, there can be between 15-25 obstacles on a course. The fastest round without making any mistakes is the winner! There are 5 height categories, so thankfully (for them) the big dogs compete separately to the little dogs. Each height category has the same course but the main difference is the height of the jumps. In the ‘mini’ category, Nero competes against other small dogs such as poodles, cocker spaniels, shetland sheepdogs, jack russells, fox terriers and small breed mixes. Teeny tiny dogs such as chihuahua’s compete in the ‘toy’ category all the way up to ex-racing greyhounds compete in the ‘maxi’ category, and everything in between.

Nero has been competing for a couple of years now and he definitely loves being out on the course, going fast and doing his thing with me. Not only is agility fun for both Nero and I, but also it’s been a place where I’ve met so many like-minded, dog-loving, agility-mad Proud Dog Mum Friends.

 

As a relatively new Queenslander can you tell us what about Brisbane you like and why you chose to live here?

I’ve lived in QLD for 3 years now and it is most definitely feels like home. Going back 5 years, my fiance, Michael and I started a long distance relationship. We met in Paris while on holidays and although we lived in different cities, we were glad we were in the same country! Fast forward 2 years and 100 flights each (yes, EACH) later, the time had come for someone to move. I hadn’t planned to move to Brisbane and was hoping Michael would move to Sydney but we stumbled across an amazing apartment in an awesome location. It was way too nice to have as an investment we planned, so the search was on to find a job up here… which took 3 days. It was just meant to be!

It wasn’t long after I started living here and still flying back to Sydney to see my family, that I realised that landing at Brisbane Airport felt like I was coming home. For me, it’s who I live near that makes the place awesome – so the reason I like Brisbane is because I like the people here. It’s really as simple as that. Yes Brisbane has so many qualities that I love (except the humidity), but the people of Brisbane are what make it so special.

 

On the weekend we know you can be found on the Mountain biking tracks – how did you get into it, do we have good tracks in Brisbane and how often do you and the trees have a disagreement?

When I wake up on a perfect weekend morning the first thing I want to do is get into the water for a surf. Mother nature doesn’t always provide amazing waves and getting into a wetsuit on a cold morning isn’t so appealing, so another activity was needed to help keep me active and outside. I can’t train Nero 24×7 and he needs rest days too, so I thought maybe biking was an option. I wasn’t super keen at first because the last things I wanted to do were to loose control at speed and get scared. But I bought a bike anyway.

I bought a bike that was good enough to handle the mtb tracks, but not pricey enough that I HAD to go for a ride every weekend to make it worth it. It was a purple bike too – winning!

It was as simple as, after my very first mtb lesson, I was hooked. I was determined to get better, feel that adrenaline rush again and get fit while being outdoors. Honestly, it didn’t bother me too much when I had altercations with trees (sorry Sal!) as I had done equestrian sports for 10 years and competed to 2** level in eventing. While riding horses I had learned that stacks are inevitable and it’s getting back on the horse (now bike) is what makes you learn and grow.

Brisbane has some amazing mountain bike tracks that are specifically for mountain bikes and where bush-walkers aren’t allowed. There are tracks at a few different spots that I’ve been to and they’re beautifully maintained, graded for difficulty and constantly added to to keep things interesting. The places I like to get on the trails are Gap Creek Reserve in Kenmore and also Daisy Hill Conservation Park in Logan. Next on the list of places to check out is the Hidden Vale Adventure Park out past Ipswich.

I now far prefer mountain biking to surfing and am contemplating upgrading my bike to  a super fancy dual suspension bike. I just hope they come in purple.

 

If you liked Katie’s Proud Dog Mum story, and would like to submit something about yourself – we’d love to hear from you. Click here and shoot us a web mail.

 

Does our body really start to fall apart as we age?

It’s all happened to us, even from the most innocuous of activities: picking up my keys. Does our body really start to fall apart as we age?

I just jumped in my car, and as I went to grab the door handle with keys in hand, I dropped my keys.  While seated, I twisted and bent over to pick them up – then I felt it – a tiny twinge in my lower spine. Not enough to hurt, but just enough to let me know I’d done something bad down there.

Not thinking anything of it, I drove away, the twinge becoming pain and then acute pain. I drove myself to a physio. By the time I got there, I couldn’t get out of the car without assistance. I had ruptured a lumbar disc.

I’m not alone. Lots of friends have told me similar stories – doing something simple, and then twang – something happens.  Generally it’s shrugged off with the statement “this is what happens at our age. Your body starts to fall apart.”

“The age” is mid-30s. The thing is, I heard the same when I turned 40. And I’m sure I’ll hear it again when I turn 50.

 

Muscle Change

There is some truth to it. Your muscles do start to change in your 30s, says Professor Alan Hayes, a muscle and exercise physiologist at Victoria University.

“You have … peak muscle mass in mid-20s and certainly after that point, by about your mid-30s, they start to decline.

“But if you’re that age and just blaming your body, that’s a bit of a cop out.”

James Fell, a sports scientist at the University of Tasmania, says there’s probably no reason to attribute such muscular niggles to age until your 50s.

Professor Hayes thinks it’s even higher: “I don’t think you should do that until you’re in your 70s.”

So if I can’t blame my age, why does it feel like my body is about to fall apart?

 

Life stage and lifestyle

In short, a lot of it is due to activity — or lack thereof.

“There’s no doubt that the sedentary lifestyle aspect is a major contributor to the injuries that we’re going to sustain,” Professor Hayes says.

When you sit at a desk for hours on end, for instance, your hip flexor muscles, which connect your spine, pelvis and upper legs, remain constantly shortened, Dr Fell says.

“And then you get up out of your chair and expect them to function normally, and you injure them or other associated structures.”

With being sedentary comes a greater risk of obesity. Fat can work its way between muscle fibres, further decreasing strength, and into bone.

The “your body falls apart in your 30s” idea probably also has something to do with that particular life stage, Bond University sports scientist Peter Reaburn says.

Are you over the age of 40 and feel like your body is telling you something?  What do you do to keep fit and moving?  Do you incorporate resistance training?  We’d love to know!

If you’re unsure about what to do, or whether your body is ready to start something knew like lifting weights – then feel free to give us a call or book in for an assessment.  You can book on-line HERE, or call us on 1300 842 850.  We’ll make sure you don’t fall apart.

 

Jasmine can dance up a storm!

We titled this BLOG post ‘Jasmine can dance up a storm!’ as we were recently blown away by an Instagram post she put up a little while ago.  While it said in the description: hip-hop level 1, we think it was absolutely next level – literally and figuratively.

Click this and tell us what you think?  Jasmine Hip-Hop

So we needed to know a bit more about Jasmine, and when we started to dig, we found out just how amazing she is.

 

Two very different activities that you enjoy doing are dance and soccer. We’ll touch on dance first – how did you get into it and what type of dance do you enjoy most? Is there a recent routine that’s been your favourite?

Two activities I really enjoy that keep me fit and motivated are soccer and dance. I started dance in March 2017 to try and fill the void that soccer had left in my life (I had to take a season off for injury reasons). What started as a casual dance classes at Mad Dance House here and there, quickly escalated to 6+ classes a week (each going for 1 hour, so that’s a lot of hours!).

I mostly do urban hip-hop classes and I absolutely fell in love with how physically demanding it is and to my delight, how mentally stimulating. I was finally doing something again that really took me out of my comfort zone and got me involved with a completely new culture of people. I’m actually doing my first showcase with Mad Dance House this November which I’m very excited for!

 

For soccer, how long have you played and what draws you back to play each season? What position do you play?

 

Soccer has been a big part of my personal identity since I was 8 years old. Despite the injuries over the past 16 or so years I keep being drawn back to soccer by the challenges of competition, building team comradery, and the fitness side of training. I’m quite zippy, so I mostly play wing and striker positions where speed is utilised best. Still working on getting those left foot kicks into the back of the net though!

 

Looking into another side of your interests, you’re currently building a computer from scratch in your spare time. What does that entail exactly?

In my spare time I like to dabble in all sorts of things – I’m very much a ‘finger in every pie’ type of person. At the moment I’ve just finished building my second computer. I decided that I needed to build one that had all of the flashing lights. I think I was 11 the first time I got into the guts of desktop PC, I pulled it apart and was fascinated by how it all came together.  I enjoy researching every component and making sure they all come together in the best cost to performance ratio possible.

Putting a machine together is very satisfying, especially when you hit the power button for the first time and everything spins the way it should. Though I’ve certainly had my fair share of components catching fire at some point as well (usually due to something not being seated correctly D’oh!), which makes the ‘power on’ moment so thrilling – you either build it perfectly or it catches fire – so you learn to be more efficient each time. As I’m writing this I can almost smell the last set of fans I short circuited, it can make for a very expensive hobby…

 

And lastly, travel! Tell us about your recent trip and where you think you’ll be next!

Travelling is something I really want to do more of at this point in my life. I feel like it’s the

only way to step out of your bubble and learn perspective. Most recently I went travelling around Jordan for a week with my father and sister. It’s an amazingly untouched country nestled between Israel, Iraq, Syria and Saudi Arabia. We

spent the most time in Amman, Petra, and the Dead Sea. The country is dotted with massive old castles and sprawling rocky mountains; it looks like a Star Wars movie could be filmed there for how different the terrain is. I’ve been to most of Europe already so next on my list is Japan, I’m incredibly excited for the history and traditional culture there. Just have to make sure I go during summer, I’m pretty defenceless against the cold!

 

Thanks for that Jasmine!  We wish you all the best with your pursuits and hope you DON’T burn the house down with a computer, and DO burn the house down with your dancing!!

 

 

Daniel is heading off for a Canadian Adventure!

Daniel is an extremely active athlete, playing rugby, enjoying swimming and hiking. Now his education and talents take him for a Canadian Adventure, where he is looking forward to both Summer and Winters so he can pursue all of his loves.

When you first came in, you were big into rugby and have since been filling your time with other activities – what would a regular week look like for you?

I like to try and do something on most days through the week. Lately rock climbing has filled the void of rugby and i like to go a couple of times a week. Through the rest of the week I try and do two strength sessions and then either a run or a swim. I do prefer swimming though, especially during the warmer months

 

You have now graduated from uni and are working full time – give us a bit of a background on your studies and the change over to full time work.

I’ve have just finished studying civil and construction engineering and was lucky enough to get a job through my final two years of uni working 3-4 times a week and taking the odd day off here and there when I needed to. This definitely helped to moving over to full time work and I do much of the same work but i get free afternoons to relax.

 

We’ve chatted lots about what is next – a Canadian Adventure! Tell us a bit about where you are going and what brought you to buy the one way ticket!

I always wanted to try a working holiday or student exchange to experience something different and always found Canada appealing from photos and stories from my friends and family. The hardest part about going was actually picking a place to live but I will be staying in Banff mainly due to the the range of ski resorts through the winter and the appeal of hiking and the national parks in the summer. Really looking forward to a Canadian Adventure.

 

Daniel has been a Barefooter for quite some time. Enjoying what Physiotherapy can offer in relation to ‘tune-ups’ and keeping his body performing at his Peak. If you would like to benefit from a tailored Physiotherapy Plan to support your body and your sport, don’t hesitate to get in touch with us.  More details can be found HERE.

Jason – A life of sport, dance and timber

We love hearing from our Barefooters and the incredibly cool things they do in their lives. It makes what we do so much more enjoyable (and entertaining!). Jason is a great example of someone who really leans in to life and enjoys all aspects. Read on for all about Brisbane’s dance scene – Jason is a great person to ask all about it and some fun facts about him!

Jason you are a very committed dancer – what type of dance to you do? Tell us about it (what made you choose to dance, what you love about it)

I dance a number of different street Latin dance styles primarily Salsa, Cha Cha Cha and Bachata.  My favourite dance style is Salsa.  Street Latin is quite different to what you would probably imagine when you think of Latin or ballroom and see on TV shows like Dancing with the Stars.

I’ve always been interested in dance but never actually took any classes until my brother asked me to come to a free “come and try” salsa class when I was about 25.  I was instantly hooked and quite quickly went from dancing once a week to five or six nights a week in only a few short months.

Dancing has so many positive aspects about it. For starters, it is a very social activity as it is a couple dance so you get to meet many interesting people. At the same time, you are exercising and getting a work out but it doesn’t feel like a hard core gym session!!

No matter where you go in the world you can always find a club, social event, class or other dance event on that will allow you to get out and about and meet new people in different countries.  I’ve danced throughout Australia and New Zealand as well as been lucky enough to have travelled to USA and a number of other countries through Europe on organised dance tours.

 

We often see people dancing in the square in Brisbane City – is that ever you? Does Brisbane have a good dancing community?

Yes, Brisbane Square is one of the events that I attend from time to time.  This event in particular is really good, due to it being outdoors and visible to the public. It attracts a big crowd every week and also exposes non-dancers to the Brisbane dance scene.  The Brisbane dance community is still relatively small but it has grown significantly in the last few years.  In fact, you can go out and social dance or take classes almost every night of the week now, something which was not possible a few years ago.

Some other great regular dance events are Thursday nights at Cloudland which has a live Salsa band, and Sunday nights at Jade Budda. In addition, there are plenty of other events organised by dance schools and passionate individuals which change from week to week.

The Gold Coast and Sunshine Coast scenes are also really growing at the moment, and there is a lot of travel between these locations for classes and social dance nights.

 

During the week you help run your family business – what type of work do you do and what’s it like working as a family?

We run a small business which imports timber from New Zealand.  I look after a lot of the admin and logistical side of the business.  It’s great working in a family business as it offers a lot of flexibility and freedom. This is something which I really appreciate when trying to get away for class or other dance events that I constantly have going on.

Working in the timber industry is something that I never imagined I would be doing as a kid, however as the family business was expanding an opportunity opened up to join. I couldn’t be happier with the opportunities and work/life balance that have come my way.

 

What are 5 fun facts about you that you’d love to share.

  • I used to play football (soccer) for about 20 years both outdoor and indoor. This is something that was a very big part of my life and spent a lot of time doing.  I met a lot of great people and travelled all around the world playing and training at some amazing venues and football clubs.
  • I met my girlfriend out at a social dance night.  (Something which I was not expecting but was pleasantly surprised).  Yes, it is possible to meet your someone special in the dance scene and I know quite a few people who have met and married from dancing.
  • I am a bit of a nerd and have a love for all things tech as well as drones 😊 I try to get out every couple of weeks to do some drone flying as well.
  • I love to travel and in my early twenties I took a year off to live in London. I had a great time and would recommend that experience to anyone thinking about it.
  • I am currently learning Spanish and hopefully one day will be able to master this as a second language 😊

Fat Ankles from Flying

Do you suffer Fat Ankles from Flying? With both domestic and international flights having become cheaper over the years, more and more of us are flying. Sometimes these trips can be longer than 2 hours, reaching 13 hours for a long-haul flight, which also might be followed by even more flying.  Prolonged sitting, lack of movement, dehydration, pressure on the hips and hamstrings can all contribute to fat ankles from flying.

Sometimes no matter how much you try and move around, swollen ankles can still result.

So, why do we get fat ankles from flying, especially on those long trips? Is this dangerous? How do we prevent it?

Let’s start with why this happens. Whenever we are sitting for a long period of time in a plane, the muscles in our legs that are usually responsible for pumping blood and fluid back up are legs are not being used at all. Over time, this will lead to an increase in fluid and blood pooling in our lower limbs (ankles).

Additionally, on long flights in a low air pressure aircraft cabin, it is easy avoid drinking lots of water. Firstly, the stress of flights sometimes makes an alcoholic beverage a more appealing choice, and secondly a lot of people avoid too much water because they do not want to be getting up and going to the toilets on a regular basis while flying. This makes it very easy to become mildly dehydrated on airplanes. Being dehydrated can reduce your blood circulation, making it that much easier for fluid to pool in your ankles on those long flights.

Is this dangerous? The ankle swelling itself is not dangerous, however the reasons which cause it can also cause things like blood clots or deep vein thrombosis (blood clot in your calf), which can be seriously dangerous and has the potential to cause death. So although the ankle swelling itself is not a reason for concern, the reasons which caused the ankle swelling is definitely reason enough to take it seriously and take any necessary precautions to prevent it.

How do we prevent it?

  • The biggest thing you can do to prevent poor circulation and subsequent ankle swelling is movement. Aim to get up on a half hourly basis (Assuming you are not asleep) for a walk around the cabin. Aim to be up walking for at least 3-5 minutes each time.
  • It is crucial to stay hydrated. This means drinking water before and during the flights. Even if you are having a glass of wine or a beer, try and also have a bottle of water on the go as well.
  • It is important to keep your feet and legs moving as much as possible even while you are seated. Pump your ankles from side to side and up and down on a regular basis.
  • Some people wear compression stockings while flying to prevent blood clots in their legs. There is evidence suggesting that wearing these stockings can significantly reduce your chance of a blood clot which is great, however it is important to remember that stockings are NOT a substitute for any other of the above precautionary measures, most importantly exercise and frequent movement on a plane.
  • There is research that suggests taking aspirin during your flight slightly thins the blood, reducing the chance of deep vein thrombosis and swelling. However, we strongly recommend checking with your doctor before flying if this is right for you.
  • Holding or placing your feet above your heart is obviously a great way to keep the blood from pooling in your feet and ankles. If you can, see if you can lift your knees and legs up high, placing them on the seat in front of you – obviously trying not to annoy the passenger in front of you. Handstands in the space outside the toilets or galley is also a fun way to get the blood moving – don’t knock over the food cart!
  • After your flight, when finally somewhere you can lie down, put your legs up the wall. This is awesome to drain the legs lymphatic system, encourage oxygenated blood to circulate up the legs and feet.
  • Post-flight massage is also a great way to alleviate any swelling. You could do this yourself, or find somewhere close by that you can walk to.  The gentle practice of just walking will also assist the body in circulating the blood.

Of course if the swelling doesn’t go down and/or you’re feeling any discomfort or pain, visit a health care practitioner as soon as you can. We’re also here to help, either with some specific treatment before or after you fly.  All of our Physios are very well versed in the affects of flying, and are ready to help you make you feel amazing any time you need.

 

A love for anything health and fitness

A love for anything health and fitness brought Tristan Forbes into an industry he absolutely loves.  Recently starting both Witness the Fitness and Breathing Space, read what brought Tristan on this adventure into keeping people healthy and fit.

 

What brought you into the health industry in the first place?

As most health professionals, I had a love for anything health and fitness. Mainly sports but I did get into the ‘aesthetic gym scene’ during high-school due to being a rather pudgy kid even with participating in multiple sports at a time since middle school. I’d say my Mum & Dad definitely had an influence as well, Dad competed for Aus in rowing and was a mad-keen triathlete. Mum was into aerobics and workouts at the gym, so looking back at it now, seeing her balance “mumlife” and her health and fitness, would have helped me connect the dots later in life.

 

You build great communities around you, Witness the Fitness and now Breathing Space – can you describe your passion creating these places for people?

 

Witness The Fitness was created because we saw how easy it was to transform and help people if they followed a precise plan for 8 weeks. 6 years ago there wasn’t too much out there for anyone and everyone to have access to something like that, to become empowered through education and community/people around them to help change their lives. Because that’s exactly how I did it – I educated myself, surrounded myself with people doing the same thing and over time personal goals were achieved. Some people have had more to transform than others, some people didn’t even need to ‘transform’, a lot of people just wanted to be part of a fun and healthy community. Breathing Space is really an extension of that but more towards the wellness side of things. If you can imagine a scale from fitness (strength, speed, endurance) to wellness (health, balance, longevity), I found that Witness The Fitness really did focus on the fitness side of things – even though we do 10-15 minutes of mobility each session, have an infrared sauna in our gym and preach the importance of sleep and a healthy diet.

With Breathing Space, we can extend our community for one thing, we can shine a light on the importance of yoga and meditation and we can then have this amazing cross over where those who are currently well into their wellness side of things, can get the amazing benefits of introducing a little more ‘fitness’ into their lives and vice versa.

Above all of this.. it’s a passion to help people see and feel the positive side effects of health and fitness. So much so that they want to help their friends and family become healthy and fit. A healthy and fit mother and father is most likely going to one; produce healthy and fit children and two; help those children live healthy and fit lives so that they themselves one day produce healthy and fit children! We aren’t just helping our current members, we are literally helping generations and generations to come!

 

What drives you and motivates you day to day?

Pretty much everything answered in question one and two.. Ha ha. But also now creating the life I envisioned almost ten years ago now. A successful bunch of businesses that help people, give back to the community and provide my future wife (her name is Matilda by the way, totally envisioned that) myself and our kids our ideal lifestyle. Goals in both personal and business life are forever changing but that really is the one thing that remains day in, day out.

 

What drew you to open a yoga studio?

Ever since developing a personal passion for Animal Flow (google it!) two years ago, I have wanted to have a suitable space to run classes, year long intensives and workshops to show people how amazing it really is and how much it can help any athlete, father, mother, anyone! Since learning the importance of energy and vibe in a particular space, I knew that our current Witness The Fitness studio just wasn’t going to work. So when my now Breathing Space business partner, Adam from Nowhere Espresso, mentioned that a yoga studio would go great in the laundromat that was closing down next door.. we hit the ground running and before we knew it – introduced a beautiful space to a quite suburban community in Toowong.

 

We recently had you at our clinic for an animal flow workshop, explain to people who weren’t able to attend how you got into animal flow?

First, seriously google ‘This Is Animal Flow’.. That’s how I got into it. I watched that video by Mike Fitch, the creator and from there I was hooked. I travelled to the Gold Coast for my first workshop / proper introduction and totally geeked out on the intricate details of how developing animalistic movement abilities improved today’s Homo sapien body.

 

Where to from here? (things you’d like to accomplish next, where you see yourself in 5 years, any new ideas/ambitions)

This year is a big one.. Last month I secured a contract with W Hotel Brisbane where our trainers facilitate the PT sessions for their hotel guests and use their incredible rooftop areas for events, this will help our brand exposure and develop some international relationships for future WTF expansions. In September I am opening a second gym, this one is called FORME Fitness and will have the same health and fitness ethos as WTF but with a deeper focus on 1 on 1 coaching. Very fortunate to get a spot in the new Calile Hotel on James St, cannot wait to see it come to life! Apart from that, build the WTF and Breathing Space community plus ensure everyone is moving forward. Personally; if it were a Saturday or Sunday – watching over a couple of kids, in a house, with a dog or two, chilling after a flow and just be enjoying life really – most likely barefoot too – I like being barefoot.

As you know, Tristan recently conducted an Animal Flow workshop here at Barefoot Physiotherapy. Due to its popularity, we’ll probably be holding another workshop later this year.

Don’t forget, you can follow us on both Facebook and Instagram, by clicking through the images below:

 

Sitting – the new epidemic

Whatever sport you do you’re no doubt putting in endless hours of specific training, along with maybe some alternative recovery and rehab sessions like yoga and stretching. However, like most people, there’s even one more activity you’re probably doing more of than even sleeping – sitting! It’s the new epidemic.

We all spend too much time sitting. Whether it’s in the car, at work, at home or at the dinner table – you always find yourself sitting.  This situation gets even worse if your job involves a computer. If you do have a job where a computer is an essential part of your day, chances are you spend more time sitting in front of a screen than you do exercising.

If sitting were a sport, we’d probably all be World Champions.  How many hours a week do you think you sit for?  A full-time desk job could have you sitting for 40 hours a week.  I bet if you checked your Strava, your training hours would be around 6 to 8 for the above average athlete – way less than the time you spend sitting.

It’s obvious that when we sit for most of our week, slouching hours at a time in front of a computer, problems are inevitably going to occur.  Muscular imbalances, lower back pain, tightness, all of which can carry across into our training causing more pain, stresses and even injuries. You probably end up looking like this for most of your day:

Sitting is the new epidemic. Not so much the act of sitting, but how we sit – slouching, neck forward, shoulders internally rotated, lower back collapsing. Core muscles disengaged. Glutes asleep. Hip-flexors and hamstrings shortened. Just like the image here.

Those that train for many hours and then hold an office job can tell you how bad this recipe is. What you think is a training issue stems from prolonged sitting after your workouts. Added to this could be RSI from your computer mouse, screen and a bad office chair. Your workouts may not be enough to counteract prolonged sitting. In fact, even a yoga class during the week may still not be enough to wake up sleepy glutes, undo tight hamstrings and wound up iliotibial bands.

So what can you do? The solution is to treat your sitting, as an extension of your overall training. Seek ways to cultivate healthy postural habits throughout the day that will positively transfer to your sport.

What’s key is to be as disciplined in the way you sit, as that you give your training sessions.  Correct posture is key and a big part of this is how you set up your sitting spaces [like your office desk]. Click here for more info.

You need to sit up in that chair, keeping your back straight with a slight forward pelvic tilt to maintain the lordosis of your lower back.  Your head should be in a neutral position – meaning that you might have to lift your computer screen right up. Roll your shoulders back and let your scapula’s move down your back. Your ears should be aligned over your shoulders, and your shoulders over your hips to avoid that forward slouch.

Stand up desks are gaining popularity – as it’s said it will be better posture for you, however you still need to be very careful.  You can still ‘slouch’ while standing – and in fact contribute to sitting issues.

Caitlin, one of our Senior Physiotherapists here at Barefoot Physiotherapy, reminds me all the time that “the best position, is the next position”. So, at the least, incorporate frequent breaks into your workday to break up extended hours of sitting or standing at a desk. Lunch break walks, having to move to get to the printer will all assist your body. In fact a friend of mine ensures that they drink water all day, not to just stay hydrated, but to get you walking to the toilet.

There’s so many things you can do at your desk, in your chair or while standing in your office cubicle. Muscle activation exercises and stretching is always available to you, and don’t make you look too stupid to your work colleagues. In fact, when you begin to stretch, it’s infectious – anyone watching will usually start to do the same and comment, “oh yeah, I need to do some of that”. Here’s 10 ideas to get you moving:

  1. Nod your head as you would say yes, then increase the range of movement so that your chin touches your chest and then look raise your head and look at the ceiling above you. Then gently tilt the head from side to side, ears to shoulders.
  2. Roll your shoulders, forward and backwards – feel how awesome that is.
  3. Interlock your fingers behind your back, straighten your arms and stretch the front body. Look up, look down while you do this.
  4. Just stand up! Do number 3. Above while standing in a gentle lunge – oh yeah.
  5. While standing, you can do a forward bend and stretch the hamstrings and calves. For the more adventurous, stand on one leg as you bend the raised foot to your glutes for a lovely quadricep stretch. Push that hip forward to stretch the hip flexors. Change legs.
  6. While standing, place a hand on your desk, stretch your fingers wide, as far apart as they can go. Straighten your arm and then do some arm rotations – internal and external. Great for the rotator cuff and your wrist. Change arms. Do both arms. Do it against a wall. Have fun.
  7. Put a heel on your chair, straighten that leg and stretch your hamstring. For the more flexible, use your desk [you might have to take your shoes off].
  8. While the leg is on your chair or desk, rotate your torso over the leg, trying to get your shoulders parallel with the leg – your ITB, piriformis and glutes will thank you.
  9. Do some calf raises, both legs, then one leg with the raised foot locked behind your grounded foot. Hold on to something if you can’t balance.
  10. Get to that in-office corporate yoga program that HR has been beating on about.

Of course if you’re doing a lot of these exercises during your day and still can’t get rid of that niggle in your back or legs, feel free to click here to make a booking with us.

So your spending more time sitting at a desk or in a car during the week – undoing all that fantastic training and potentially hurting your body more than you know. The key is to focus on good posture and breaking up hours in a chair with movement –whether it’s light activities, stretching, walking or anything that supports your overall health and fitness goals.

We’d love to hear back from you around your thoughts on sitting. How long do you sit during your day? What do you do to counteract the effects of sitting? Feel free to comment below, or email us here.

A passion for soccer – a quick chat with Charlotte

It won’t surprise you that Barefooters love getting out and about, moving everyday in a way they enjoy. Women’s soccer has really taken off in the past decade, with teams sprouting up all over Brisbane with quite a competitive Brisbane Premier League as a result. If you’ve ever watched a game, you’ll see how competitive and skilful these ladies are.  Our Physio Kirsten recently sat down with Charlotte to find out why she has such a passion for soccer.

 

How did your passion for soccer develop?

I’ve always had a keen interest for all things sport, and kind of just fell into playing soccer when I was young. I guess over time I’ve developed a real passion for soccer, mainly because I love the skill, athleticism and having a great time with other girls on the field.

 

 

 

Sports can have some pretty crazy traditions or pre game routines, do you have anything you do to get ready for a big game?

Definitely nothing too crazy. If I have the time, on the day of a game I like to go out and have a kick of the ball to get some touch. And I always put on my left sock and left boot on first, but I think that’s more just out of a habit. [ha, ha, we definitely think that’s a good-luck superstition! ed.]

 

What is your favourite pre game meal?

Something with bread usually haha, avocado on Turkish bread is probably my real favourite. 

 

You recently went on a trip to New Zealand, where is your next trip going to be and why?

The next big trip on the bucket list is Canada because it looks so beautiful. Closer to home, I’d also really like to go to Tasmania and do some of the hikes down there. 

 

Rapid fire, 5 Fun facts about you 

– I’m a massive Newcastle Knights fan

– I love travelling but I absolutely hate flying 

– My sporting idols are Andrew Johns and Roger Federer 

– I love dogs and have a black Labrador named Ari who hunts bush turkeys 

– I love the beach and in an alternate life would have loved to be a professional surfer

 

We love hearing about Barefooters and what they get up to in their spare time.  Whether you have a passion for soccer or some other sport, we’d love to hear from you.  If you’d like to let us know about what you get up to, please don’t hesitate to contact us so that we can arrange a quick chat and some photos – email us.  Also, after seeing Charlotte’s pictures and reading her story, if you’d like to get into soccer, you can click this link to Football Brisbane.

…and of course, if you’re injured or just feeling a bit sore and tired from your Barefoot adventures, you can always come and see us: I need an appointment

 

Physiotherapy for Pain Management

Here’s a great article from our Industry Body explaining the current situation with Codeine becoming prescription only, and how Physiotherapy for Pain Management can be an effective treatment option.

With codeine becoming a prescription only drug from February, a large number of Australians will be seeking alternative ways to manage their pain.

National President of the Australian Physiotherapy Association, Phil Calvert said, ‘The good news is that physiotherapy is proven to provide effective pain relief, which treats rather than simply masks the underlying cause of pain.’

‘We appreciate that restricting access to codeine may cause anxiety for people who suffer an injury. So we want them to know that physiotherapists help people to manage their pain and recover movement with great success, without the use of addictive drugs.’

Research has shown that the relative level of pain that is experienced by someone can be influenced by a range of factors including their emotions and social environment. This means that pain can be a very complex issue to successfully treat.

‘There is no one size fits all approach in assessing and treating someone’s pain. So physiotherapists are practiced in considering a range of factors that may be contributing to the pain. We’ll talk with patients about their lifestyle goals and introduce an appropriate treatment including exercise programs, joint manipulation and mobilisation,’ said Mr Calvert.

What to expect from a physiotherapy consultation:

  • Your physiotherapist will perform a physical examination and find out more about your history and any other factors that may be contributing to the pain.
  • In most cases of acute pain (the period in which an injury is expected to heal), the pain will settle as the tissue heals. Your physiotherapist will explain the nature of the injury and normal healing times. They may provide early treatment, but in many cases advice regarding self-management strategies, including gentle exercise, will be enough to help resolve the pain and return you to full function.
  • In situations where the pain has become chronic (generally more than three months – longer than normal healing times), assessment and management may be more complex. Things other than tissue damage may be contributing to your pain, which your physiotherapist will investigate. In complex situations other specialists may also form part of a wider treatment team.
  • At all stages of pain management, physiotherapists will work with you to encourage self-management, remaining active as appropriate and avoiding a reliance on medication.

If you’re experience pain or difficulty with movement that may cause pain, please don’t hesitate to get in touch with us.  Here’s a BLOG of ours to read, If you’d like some simple exercises to assist with pain management: http://www.barefootphysiotherapy.com.au/easy-exercises-keep-healthy-active-age/