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Physio Tips: How to help your kids stay active

Research shows that many children today are struggling to meet their daily-recommended targets for physical activity. We know that inactivity is a risk factor for a multitude of chronic diseases and many of the habits that shape our adult lives are set in childhood.

Physical activity is important for a growing body as movement and weight bearing have a large impact on bone strength, muscle and tendon health. Here are some tips to make sure your child is staying as active as possible.

1. Find an activity that suits your child’s personality and abilities.

Children who are very coordinated and excel in competition may find team sports both increase their self-esteem as well as keep them fit. For other children, being a part of a team can cause embarrassment and they may say they dislike exercise, when in fact what they dislike is feeling like a failure and letting down the team.

These children may prefer a sport where success measured by improving their own performance, rather than being compared to other children. Surfing, yoga, martial arts, dancing or gymnastics may be activities that suit your child if competitive and team sports cause them to be discouraged.

2. Do get injuries checked out by a professional and invest in proper rehabilitation.

While children do bounce back quickly from injuries, they also may have difficulty expressing themselves and their worries when they have pain. A niggling pain that won’t go away may cause your child to say “I don’t like sport” rather than mentioning that they are in pain.

Some children may retain worries that they will hurt themselves again because of a previous injury and avoid exercise because they don’t feel completely confident.  Your physiotherapist can help to identify any issues that your child is having and help to resolve them.

3. Set fun and challenging goals for them to complete during their daily routine.

As fewer children are walking and riding to school, try to find ways to fit extra activities into the day. Have a daily long jump competition in the backyard at the same time each day or have bed making time trials. Have a routine before bed of age-appropriate exercises, such as star jumps, hopping, balancing and running on the spot. You can make this part of the night or morning ritual, just like brushing your teeth.

Talk to your physiotherapist for more tips on how to increase your child’s activity levels. Finding an activity that matches your child’s age level is key to keeping them engaged and active.

None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Caboolture Physical Therapy Centre - serving people in need from the following areas: Caboolture, Morayfield, Elimbah, Wamuran, Beerburrum, Beerwah, Glasshouse Mountains, Toorbul, Donnybrook, Ningi, Woodford, Kilcoy, Bribie Island, Goodwin Beach, Sandstone Point, Banksia Beach, Bongaree, Bellar, Woorim, Burpengary & Beachmere.

Lumbar Disc Degeneration: Overview, Causes, and Symptoms

What is it?

The discs of the spine sit between the vertebral bodies and act as shock absorbers for the spine. In the lumbar spine the outer part of the disc is made up of thick fibrous rings called the annulus fibrosus and the inner part is a soft jelly-like substance called the nucleus pulposus. The discs in the spine also move to allow flexibility and movement of the spine, particularly in the lumbar spine where they are the largest.

As we age, our discs begin to dehydrate, losing height, elasticity, and flexibility. The result is a spine that can feel stiffer, less flexible and a bit sore with certain movements. While almost everyone will have some degree of degeneration into their later years, not everyone will experience symptoms.

What are the Symptoms?

The most commonly felt symptoms of disc degeneration are stiffness and pain in the lower back. The pain is usually felt over the spine where the disc degeneration has occurred, but also often radiates into the buttock region. In severe cases of disc degeneration, increased wear and tear can cause bony spurs to develop on the vertebral body. These spurs can cause muscle weakness, numbness and tingling sensations in the leg and foot if they place pressure on the nerves around the spine.

How does this happen?

Disc degeneration usually affects people over the age of 50, however symptoms can begin in your 30s. As we age, all of our tissues gradually lose collagen and elastin, in the spinal discs this process results in smaller, less flexible discs. Repetitive activities like bending on the waist to lift heavy objects and prolonged sitting also cause additional wear and tear of the discs and amplify the degenerative process.

How Can Physiotherapy Help?

Imaging such as MRI and XRAY can help determine the level of degeneration that has occurred with increasing accuracy, however in recent years research has shown that the level of degeneration that can be seen In imaging cannot reliably predict the amount of pain a person will experience. This can be confusing for patients and getting scans that show large amounts of degeneration can be a distressing experience, regardless of symptoms, making patients feel helpless.

Physiotherapy can help patients return to their normal activities as soon as possible and regain optimal function for their individual presentation. In addition, physiotherapy helps patients to manage their pain by helping them understand their pathology and, strengthen trunk stabilisers to prevent recurrence of any injury.

The information in this article is not a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Caboolture Physical Therapy Centre - serving people in need from the following areas: Caboolture, Morayfield, Elimbah, Wamuran, Beerburrum, Beerwah, Glasshouse Mountains, Toorbul, Donnybrook, Ningi, Woodford, Kilcoy, Bribie Island, Goodwin Beach, Sandstone Point, Banksia Beach, Bongaree, Bellar, Woorim, Burpengary & Beachmere.

Physical Activity – For Life!

 

September 8, 2017, is World Physical Therapy Day.

I’d like to take this opportunity to thank my wonderful staff and clients, for supporting the Physical Therapy profession.

Our number one goal at Caboolture Physical Therapy Centre is to offer a comprehensive, high quality, collaborative allied health care service, that meets client’s needs and enhances and promotes lifelong wellness for our clients and their community.

After all, our health is so important because it has such a huge impact on how we live our lives.

What is World Physical Therapy Day?

Established by the World Confederation for Physical Therapy, World Physical Therapy Day is an opportunity for physical therapists from all over the world to raise awareness about the crucial contribution the profession makes to keeping people well, mobile and independent.

The day celebrates the fact that every individual is entitled to the highest possible standard of healthcare – delivered in an atmosphere of trust and respect for human dignity, and underpinned by sound clinical reasoning and scientific evidence. It is committed to furthering the physical therapy profession and improving global health

Today we are celebrating and reaffirming our commitment to furthering the physical therapy profession and improving the health of our community.

Physical Activity and Adults

The message of World Physical Therapy Day 2017 is ‘Physical activity for life’.

Physical Therapists can help keep people of all ages active. Strong evidence demonstrates that, compared to less active adult men and women, individuals who are more active:

  • have lower rates of all-cause mortality, coronary heart disease, high blood pressure, stroke, type 2 diabetes, metabolic syndrome, colon and breast cancer, and depression;
  • are likely to have less risk of a hip or vertebral fracture;
  • exhibit a higher level of cardiorespiratory and muscular fitness; and,
  • are more likely to achieve weight maintenance, have a healthier body mass and composition.

Contact Caboolture Physical Therapy Centre for more info about our services, classes or how you can become more active and healthy!

World Physical Therapy Day is on 8th September. The day is an opportunity for physical therapists from all over the world to raise awareness about the crucial contribution the profession makes to keeping people well, mobile and independent.

 

 

Caboolture Physical Therapy Centre - serving people in need from the following areas: Caboolture, Morayfield, Elimbah, Wamuran, Beerburrum, Beerwah, Glasshouse Mountains, Toorbul, Donnybrook, Ningi, Woodford, Kilcoy, Bribie Island, Goodwin Beach, Sandstone Point, Banksia Beach, Bongaree, Bellar, Woorim, Burpengary & Beachmere.

The Golden Years and loving every minute

The man who didn’t know he could until he did

People say that with age comes wisdom, so why are we all so afraid of getting older? Is it because we believe that our bodies will deteriorate once we reach a certain age, or that our minds will start to play unwanted tricks on us?… well, after spending some time chatting with Hughie Thomsen, I have a new attitude towards the later years of life and we can all take comfort in the fact that life IS “what you make it”.

It is October 2002, one month out from the Masters Games in Melbourne whena 72 year old man comes into the Practice at 69 King Street Caboolture requiring treatment for a Hamstring Injury, an optimistic man trying to get a 6 week injury fixed in one month. He was meant to compete in six events that year but only managed to complete one. This Gentleman has never had an injury like this before and believed that his running career would soon be over. But here he is 11 years later, 83 years old with a shoe box full of Medals from the masters Games and he has never looked back…

Hughie ThomsenWhat motivated Hughie to begin running?

The idea of competing/running came about in Gladstone after retirement. After seeing an Australian Judo Champion for regular massages it was suggested that he should participate in some form of sports. It took four years of convincing, then training began at the age of 71. Being unfit and a little over his ideal weight “The first three weeks were hard” After only 10 months of training, Hughie competed in his first Masters Games at Newcastle in NSW walking away with two silver medals.

To be a Master you have to be 30 years of age with the age categories running in 4-5 year increments. Hugh currently falls within the 80-84 year age category. To still be competing in the 60m, 100m and 200m sprints at his age is remarkable.

How many Masters Events have you attended?

Around Easter time each year there is a Masters Games held in one of the major capital cities, I have been to every games since 2001 and have competed in Perth, Adelaide, Melbourne, Brisbane and Sydney multiple times.

How often do you train? Daily.

He is up before daylight, starting with a few stretches and as soon as day break comes he sets off on his 3km loop from his home at Woody Point, both walking and running while he watches the sun rise. What a way to greet the day. Not bad for someone whose first thoughts of the idea of living an active lifestyle were “you are too lazy to train”.

“Tuesday mornings are a good morning for me”. Each Tuesday Hughie begins his morning in the pool where he swims for about an hour and twenty minutes, grabs a coffee and some raisin toast for breakfast then visits Ruth for his weekly massage.

Enjoyment must play a massive part; you seem to really love what you do…

“I don’t compete to break records. To keep doing this and being able to it is a great joy”

The last ten years have been great. Motivation definitely helps him to keep going. He finds it motivating to come into the practice, seeing Ruth, meeting the new and familiar faces that constantly come in and out . “I find Kaye very motivating”. She is fantastic at what she does (the physio with a big heart).

“It takes discipline, determination and consistency. If you put in the effort it is amazing what can happen”.

 Hughie had a few setbacks in earlier life. Being raised as an only child by his father after his parents divorced when he was only three, he found a lot of kids at school to be cruel, coming from the only broken family in the district, they weren’t very accepting of his situation.

Life became easier as he grew older and left school halfway through grade seven to work on the farm with his father until the age of nineteen. Since then he has travelled around a lot, he was married at Twenty five to his first wife for 17 years, they had 3 Children.

Upon moving to Gladstone (where he lived for 34 years) he met the love of his life whom he only ever referred to as “A Gladstone Lady”. They bought a 10 acre block of land and Hughie took over the build of their family home after the foundations were complete. Hughie and his Gladstone Lady had a daughter together. They were also married for 17 years before she sadly passed away in 1994. He finished off the house, sold the property and moved to Brisbane where he has been taking care of himself ever since (he can even sew on his own buttons).

So full steam ahead- no signs of slowing down?

Well I am slowing down; my best time for a 100m sprint was 16.8sec and am now doing it closer to 19 seconds. I used to compete in the 400m and 800m heats as well as the 60m, 100 & 200m sprints but have dropped the longer ones. So I have slowed down a little.

Taking this in his stride, with a smile on his face and a little giggle. You can see the sheer joy in his eyes when he talks about being able to continue doing what he does.

Hughie Thomsen Master Athlete

      Hughie competing 2012 – on left

Hobbies,  favourite way of spending  free time:

“Free time”! He says with a laugh… he enjoys watching a good movie or some quality television “when there is something on”. “I have a nice chair, it reclines all the way back”.

I guess what it comes down to, is Relaxing.

Yeah.

Hughie likes gardening, with a vegie garden that he made out of a busted plastic water tank.  He loves cooking, (his apple pie is a crowd favourite), he likes to get creative in the kitchen and is always coming up with a new juice or smoothie mix…

Age doesn’t define who you are. It is all about attitude. Our mind and bodies are programmed and built to thrive. Hughie has focused on his mental and physical wellbeing with actions, not thoughts or fears. Here is to an inspirational person who has truly embraced their age and has made the most of life… which reiterates a favourite quote of mine “If you feel good you are good and if you feel bad, change it”.

Caboolture Physical Therapy Centre - serving people in need from the following areas: Caboolture, Morayfield, Elimbah, Wamuran, Beerburrum, Beerwah, Glasshouse Mountains, Toorbul, Donnybrook, Ningi, Woodford, Kilcoy, Bribie Island, Goodwin Beach, Sandstone Point, Banksia Beach, Bongaree, Bellar, Woorim, Burpengary & Beachmere.