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Surviving Exam Season
With NSW HSC exams starting today and Victorian VCE exams starting 2 weeks later, students across the Border are madly picking up the study pace. At this time of year Physiotherapists find an increase in younger people presenting with neck pain and headaches, low back ache and in some cases debilitating pain that can actually prevent the student sitting the exams themselves. Prevention is the best cure so planning for those increased hours studying for exams can reduce the risk of spinal pain occurring.
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Prevention and recovery from workplace injuries
Work is a very important part of our lives and an essential aspect of Australia's economy and growth. It not only provides us with financial security but it also gives us meaning, purpose and a sense of fulfillment. It's therefore important to keep as many people working as possible in whatever capacity they can manage.
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Winter Blues
Heater on and room warm- check TV on ready to catch Hawthorn about to annihilate Geelong- check Suitable beverages and snacks ready to keep hunger pangs at bay-check Does this sound like your approach to winter activity? If so you are not alone. The European Journal of Physiology in 2009 reported that across many countries including Australia, and in all age groups from children to the elderly, that activity levels reduce in the winter months. There is world wide agreement that good health depends on us engaging in sufficient physical activity to maintain fitness. Unfortunately in developed countries such as Australia, many fail to engage in enough exercise at any time of the year. So are we more likely to suffer more health issues in Winter due reduced exercise levels?
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Jaw pain is no laughing matter
Every year since I was in Uni, I have got together with a special group of friends. This annual weekend is always fun and great for catching up with all the gossip and news. One of our group is always allowed to get a room to herself however. Having an unfortunate habit of grinding her teeth once asleep, it was easier to give her a solo room than keep an unhappy roomie awake with the persistent grinding that can only be described as second only to fingernails down a blackboard in making me cringe.
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Let's Talk about Persistent Pain!
Busting myths, new ideas, management and recovery. Recent changes to opioid medication availability have put persistent pain back into the spotlight. Poorly managed pain is a critical public health issue, particularly in rural and regional areas. We are fortunate enough to have some of the world's leading pain science researchers right here in Australia, and our understanding of why things hurt and how to treat people with persistent pain has changed significantly over the past twenty years or so. It's time to start applying this information in a clinical setting, and for health professionals to start working together to tackle persistent pain.
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"Hey Doc. I've lost my core". Spinal Stability explained.
Have you ever been told that you need to work on your "core" by a health professional or fitness instructor? Does your "core" just disappear because you didn't know it was there in the first place or did you just misplace it one day? So what does the term core stability mean? Like so many terms related to health, it has various meanings to different health professionals. Some clients with back pain will roll their eyes when I suggest using an exercise approach to low back pain." I've done it all before and it doesn't work" they lament.
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Balance and Falls
Have you ever noticed that as you get older you can't quite do the things you could as you could when you were younger. Your reaction time seems slower, you are not quite as strong as you were and you just don't seem to move as well. First the bad news. To a certain extent that is just normal. we do get slower, we do get stiffer and we do get weaker. And with this, as we get older the associated injury and health risks become more serious. The good news is, that although we cannot stop the process, there is a lot we can do to slow it down and decrease the chances of age related injury and the subsequent associated health issues.
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In a spin
In A Spin Who loves the thrill of the rides at the Show? Travelling to the Gold Coast a few years ago and visiting the theme parks with my family, I was amazed at the queues of people wanting to pay good money to experience a few minutes of mind numbing terror, as the Superman ride ejected them out into the open air, only to plummet vertically towards the ground. All this after consuming hotdogs and soft drink. Although I passed on this ride, my family did get a good laugh as I screamed hysterically on the Scooby Doo Roller Coaster ride. Even I had a feel of exhilaration that comes from the injection of adrenaline from being flung up and down after we made our way out from the ride. Imagine however, experiencing that on a daily basis just by rolling over in bed, or getting up from bending over in the garden. The novelty would surely wear off very quickly. Benign paroxysmal positional vertigo (BPPV) is a common inner ear disorder that may be the cause of repeated dizziness.
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Preparing for the warmer weather
With the warmer spring weather comes the all the good intentions of spending quality time in the garden, keeping the weeds under control and manicuring the neatest lawn and edges in the whole street. There is also the vision that by the time summer comes all of our friends and neighbours will be the beneficiaries of the most abundant supply of home grown vegetables imaginable.
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Getting back into shape after pregnancy
It is a common misconception that bladder and bowel control problems are normal consequences of having a baby. Recent research suggests that nearly three quarters of new mums are pushing themselves to regain their pre-baby shape, however many do not think about the right exercises to safely shift those kilos (Continence Foundation Australia, 2011). Exercise is an important part of healthy living, so it's important to ensure your exercise program is the right one for you.
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Let's talk about pain
Chronic pain is an invisible burden carried by an estimated 20% of all Australians. Ongoing pain affects all aspects of a person's home and work life. Feelings of loss and grief are a part of everyday life for those experiencing chronic pain. They may also experience a fear that life may never return to normal. These feelings are rarely shared with the people closest to them. It is important that we talk about pain. In order to talk about pain it is important to know a little about what it is and why it happens so that we can support family and friends who might be going through this by themselves.
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Back to Sleep, Tummy to Play
Over the past few years there has been an increase in the number of babies diagnosed with the conditions: Plagiocephaly (mis-shapen head) and torticollois (crooked neck). One of the reasons associated with this is the reluctance of parents to place babies on their tummies. The SIDs campaign has worked wonderfully at educating parents about the risks of a babies sleeping on their tummies but unfortunately this is often mistaken to means never placing baby on their tummies.
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Prevention is better than a cure
Regular physical activity is essential to maintaining a healthy lifestyle, and central to the prevention, care and management of diabetes. Currently 70% of Australian adults and two thirds of Australian children are not getting sufficient amounts of exercise to maintain their health. This trend in physical inactivity is contributing to the increased prevalence of type 2 diabetes in our communities. Low levels of physical activity and physical fitness, along with poor nutrition, are major risk factors influencing development of type 2 diabetes.
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Revisiting your New Year's resolution
Just like that, we are nearly halfway through 2017. Did you set yourself a New Year's resolution? Was it something along the lines of 'I'm going to get fitter' or 'I'll eat better'? The harsh reality is that more than half of us fail to meet our New Year's resolutions. Often clients come in and say "I want to get fitter". This may seem like a really simple goal, but in actual fact it is broad, complex and non-specific. What one person feels being 'fit' is may be something completely different to the next person. Whatever your perception is of fitness, the goal of 'getting fitter' often goes hand in hand with 'eating better'.
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Step out in STEPtember
Did you know a healthy, active person should take 10,000 steps per day? That's the equivalent of about eight kilometres or one hour of walking.This month The Cerebral Palsy Alliance are holding Steptember.
Being a worldwide fundraiser, it challenges people to exceeds 10,000 steps per day, improving overall health and raise much needed funds.TheCerebral Palsy Alliance is a not-for-profit organisation that assists people with Cerebral Palsy and their families to lead a comfortable, independent and inclusive life. They also help fund research into better treatment options for people living with Cerebral Palsy.
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Incontinence: Managing your pelvic floor muscles
Mention the pelvic floor to most women and there is usually a little cringe, a smirk and a "my pelvic floor doesn't exist anymore". While most women have heard the importance of completing daily pelvic floor exercises just how many of us are confident we are performing them correctly? The pelvic floor muscle function is directly linked to continence. Research suggests one in three women will suffer from some form of incontinence. Those numbers may be considerably higher if we take into account the amount of women that never report the issue or seek help from health professionals.
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Physiotherapy: more than just a massage
When I tell people what I do for a living, I often get the response "physiotherapy, you must do a lot of massage". It's fair to say that I do perform massage in my profession, however this is often a small and sometimes non-existent adjunct to my overall treatment. In fact, physiotherapists have a wide range of skills and treatment options that aim to not just make you better, but rather work towards achieving your goals and living your life how you wish.
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Nature often needs a little extra support
A topic that is often under-discussed is the issue of ill-fitting bras, especially for larger breasted women. For many Australian women an ill-fitting bra can be a source of pain, distress and embarrassment; the discomfort caused can stop these women being physically active, healthy and happy. Breast support can be a sensitive issue, especially for younger or larger breasted women, but it is important to understand it and get it right, as much pain and discomfort can easily be prevented.
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Classes: find your fit
Group fitness classes are a great way to stay fit and healthy. They are a lot of fun and can be a nice way to meet people with similar interests and goals. There is a huge variety of classes so chances are there's one that will suit you. There's boxing, dance, spin classes, weight training, high intensity, yoga and Pilates. Just to name a few. Stepping into a new class for the first time can be daunting. Some classes may require unfamiliar equipment or unfamiliar terminology (did the instructor just say down dog? What on earth is that?). Often classes are done to music. Keeping up with the pace of the music as well as trying to get your head around strange new moves can all be scary.
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Shouldering the pain is sure not the answer
The shoulder anatomically is called the glenohumeral joint. This is where the head of the humerus (upper arm bone) attaches to the shoulder blade. It is a ball and socket join. The socket is very shallow, only encapsulating 30 per cent of the actual ball. This design makes the shoulder the most mobile joint in the body. Movement and stabilisation of the shoulder thus heavily relies on the surrounding musculature.
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The 'wear and tear' myth
After many years of treating injured tradies, I've noticed similarities between the language used when talking about machinery on the jobsite, and the body. "Something's out of place," "Just a bit of wear and tear." These are common phrases a tradesman (or woman!) might use to describe their injury to me in the clinic. I'm not sure how this common comparison came about; perhaps through health professionals attempting to simplify matters, or through misrepresentation of the body and injuries in the media. Whatever the origins, two things are clear: firstly, this way of thinking is ingrained within the general population. Secondly, and most importantly, to think of the human body as a machine is not only not doing it justice, it is also completely inaccurate.
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Boning up on breaks
Although the term "break a leg" is a lighthearted "good luck," actually breaking a leg (or any other bone) is not much fun for anyone. Broken bones, or fractures, are usually the result of an unexpected incident such as a car accident, fall or sporting injury. The three most common bone fracture sites are the wrist, ankle and the hip. The six to eight week healing time often requires the affected area to be held in one position, usually with a cast. This can make everyday life difficult and stop us from doing the things that we love.
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Hydrotherapy:heated and happy, year-round
Now that the cooler months have started to set in, the last thing many of us would be considering is a quick dip in the pool. However hydrotherapy continues on regardless of the outside temperature because it is always nice in the water. Hydrotherapy pools are normally heated to around 30-35˚C to generate maximum benefits. Hydrotherapy is water based exercise normally supervised by a physiotherapist that takes place in a heated pool and can be used for a large number of conditions such as; chronic pain, fibromyalgia, arthritis like conditions, and as pre and post-surgical rehabilitation. Benefits of Hydrotherapy include: pain relief, strengthening of muscles, increased range of motion, improved balance and circulation.
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How to prevent the dreaded ACL injury
Three letters no-one wants to hear. ACL. It's the injury no one wants, though it is all too common in many of the popular sports on the border. The recovery is typically lengthy, and surgery is usually an option, especially for young people, and those keen on returning to competitive sport. The injury is more common in women than men, with an estimated two to eight times increased risk of injury.
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Sore joints in winter? You're not alone
As we shiver through the colder months of the year, you may experience increased aching in your joints. There are a number of conditions which may cause pain, inflammation, swelling and stiffness in the hands with the most common type being osteoarthritis. Osteoarthritis occurs when the protective cushioning between the joints becomes thinned and wears out. The increased loading on the bony joint surfaces results in structural changes to the bone surfaces.
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Revisiting your New Year's resolution
Just like that, we are nearly halfway through 2017. Did you set yourself a New Year's resolution? Was it something along the lines of 'I'm going to get fitter' or 'I'll eat better'? The harsh reality is that more than half of us fail to meet our New Year's resolutions. Often clients come in and say "I want to get fitter". This may seem like a really simple goal, but in actual fact it is broad, complex and non-specific. What one person feels being 'fit' is may be something completely different to the next person. Whatever your perception is of fitness, the goal of 'getting fitter' often goes hand in hand with 'eating better'.
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Dealing with workplace injuries
Work is a very important part of our lives and an essential aspect of Australia's economy and growth. It not only provides us with financial security but it also gives us meaning, purpose and a sense of fulfilment. It's therefore important to keep as many people working as possible in whatever capacity they can manage. Current evidence suggests that when balanced with life, work is good for physical and mental health while long-term worklessness is detrimental. In fact, the rate of suicide in young men out of work for more than 6 months increases by 40 times.
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Men's Health- Something to talk about
June 12 to 18, was designated Men's Health Week in Australia, and the theme for this year was "Healthy body, healthy mind: Keeping the balance." The aim was to explore and educate on the lifestyle choices men and boys make which positively influence both their physical and psychological health. With this emphasis on men's health some of us may be thinking aren't men ok? The answer in many cases is no.
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Why not feel younger?
With ageing comes experience and wisdom, but unfortunately this inevitable process also commonly comes with aches and pains. Things that were once easy, such as bending over to do up your shoe laces or twisting a lid off a jar, just aren't a simple task anymore. Our bodies start to biologically age from our mid-twenties, very scary I know! That's why once we get into our 30s and beyond we tend to feel stiffer, and our bodies can get sore and tired after a hard day's work.
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How to prevent tennis injuries
Tennis is a great social game where friends and foes alike can battle it out on the courts through skill, decision-making and in some cases, a stroke of luck. It's also a sport where injury can plague players in the long term making it not so enjoyable. The three major problems I often see are shoulder pain, elbow pain and knee pain.
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Back in the game
Once a concussion has been suspected there appears the immediate problem of returning to sport safely. This can be done systematically, allowing players and parents high levels of confidence that it is being done with minimal risk. Set protocols of blanket bans of one to four weeks out of the game can be both, restrictive for many that recover quickly, and dangerous for those who have not fully recovered. Processes need to be put in place where sports people are slowly exposed to demands of the sport as they recover. Simultaneous monitoring of signs and symptoms and cognitive function alert those coordinating the return to sport of possible complications and prevent unnecessary risks being taken.
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Pleasure and pain in pushing to your peak
The best part of competing in an event is that last push to get over the finish line. Even as I finished my sixth Nail Can Hill run last year with a distinct urge to vomit, I felt the euphoria of knowing I'd pushed myself to my limit. Whether you are competing in that distance for the first time, a seasoned runner wanting to get a PB or just wanting to participate for the enjoyment, a longer event like the upcoming Nail Can Hill Run on May 7 can challenge in many different ways.
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Concussion in sport must be taken seriously
The topic of concussion in sport has certainly caused a great deal of discussion in recent years and provoked extensive debate. On one hand it has been portrayed as a most serious condition that requires extreme caution with catastrophic consequences. While alternatively there still exist attitudes of contempt where the condition is oversimplified and concerns are merely dismissed as over-reactions.
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Training the lungs for asthma-free exercise
Asthma is a chronic disorder of the lungs and airways, characterised by wheezing, coughing, shortness of breath, and tightness in the chest. These symptoms are caused by increased sensitivity of the airway to stimuli or 'triggers'. Common triggers include allergens (dust, pollen), chest infections, emotional factors (stress, heavy laughter), smoke (cigarette or fire), and perhaps most relevant to this time of year, cold/dry air and exercise. The severity of the condition can range from mild, occasional symptoms, to constant and severe. In most cases, the symptoms resolve quickly, either on their own or with the use of inhaled medication.
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Rehab your way back to health
If you have an elective surgery planned, such as a hip or knee joint replacement, you are probably already familiar with the idea of rehabilitation. You will spend the months after your surgery working on gaining strength and movement, working towards returning to work or activities you enjoy. Rehab is an essential part of your recovery, but did you know that there is a lot you could be doing BEFORE your surgery that could help you maximise your outcomes?
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Staying vocal about neck injuries in sport
A much lesser known type of injury that can occur in sport, in particular contact sports is injury to the larynx or voice box. With the winter sports season set to kick off, physiotherapy clinics in the region gear up for the typical influx of ankle, knee and hamstring injuries. There has been plenty of preseason preparation that players can undertake to minimise these typical musculoskeletal injuries. Once injuries occur, timely assessment and treatment of injuries hopefully assist players back onto the field as soon as possible.
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Umpires need to be just as fit as players
When people think about the start of the football season, they often think about the players and the preparation they need to give their brains and bodies for the games to come. We respect the skills, physicality, teamwork and the decision-making these players need to have under pressure. But we often forget the other group of people who work hard for these same attributes to give the sporting public the fair and fun game we know so well.
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Keeping girls in sport the name of the game
With the recent excitement surrounding women in high level AFL, soccer, cricket and the national netball league, our nation appears to be captivated by women in sport. So it would appear that more females are playing sport, but sadly, this is not the case. By the age of 13, 50% of girls have dropped out of sport. The Australian Federal Government has recently launched an initiative focusing on sport as a preventative physical and mental health measure.
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Benefit of Prevention
As the weather and preseason starts to heat up, many of us are looking forward to cool changes and starting winter competitions. But as participants look ahead to the season coming one thing that often gets overlooked is the benefit of prevention. Simple exercises and regimes employed now are able prevent injuries later into the season.
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Pilates is terrific exercise
As a physiotherapist if there was an exercise class that I feel everyone could benefit from I would say Pilates. The Pilates concept was developed in the early 1900s by Joseph Pilates. He believed that injuries were caused by imbalances in the body and poor patterns of movement. He observed that when a person had weakness or pain, they overcompensated and overdeveloped another area to achieve a certain movement. This in turn, can result in further pain and injury. Pilates is an excellent way of strengthening, increasing spinal mobility, stretching and improving general function and wellbeing by concentrating on correct movement patterns.
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Muscle hypertrophy, building you up a size!
"Hypertrophy" is my favourite word. Hypertrophy is the enlargement of an organ or tissue from the increase in size of its cells. Muscle hypertrophy is the growth and increase in size of muscle cells. We know that skeletal muscles are important to move our bodies, but did you know that they also keep us in static positions when we are not moving and contribute to nutrition and wellbeing by storing and utilizing energy sources.
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Come on, try triathlon!
Have you ever considered participating in a triathlon? Well, the Albury Wodonga Triathlon Club have commenced their 2016-17 calendar; many people are in training mode, and you could be too! Triathlon is a fantastic sport. There are three different sports involved; swimming, cycling and running, which means you are not stressing one body system for a long period of time. Many people who get involved in triathlons tend to come from a heavy running background. Road running especially can put a lot of load through your joints, hence why you can tend to develop aches and pains. Triathlon training can be a lot of fun due to the variation. You will find that you are putting in more "training" hours, but those training hours aren't as taxing on the body, as the swim and ride are both low impact sports. It is a great way to develop fitness.
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Cool off burning goals
It's that time of year again, where we commit ourselves to a New Year's resolution. For many of us, these goals are orientated around fitness and health. You may have noticed with previous New Year's resolutions that the first couple of weeks are easy as your motivation levels are high and you want to lose the festive kilos. We often go into the year with plenty of energy and sometimes we can overdo it. Injury and the effects of the heat can make us fall into our old habits and our goals get put on the back burner until the next year.
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The Sheer Fun of Sport
Recently the Australian Sports Commission have found that there is a large drop off in participation rates in sport after the age of 11. Other reports have suggested that teenage girls are likely to remove themselves from competitive sports three to four years earlier than their male peers. There are many concerns in this area, particularly with the rising levels of childhood obesity and teenage mental health deterioration, that team sport environments have the potential to assist in a positive direction. There are also countless values that can be taught by sporting and team environments.
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The Reason for Preseason
It seems as if we only just finished the Winter sports season and many teams of various sporting codes are back in the swing of preseason training. Preseason is a time where we see a lot of cross training or alternative methods used to try and give athletes a winning edge and increase the level of interest over the period that is otherwise monotonous and mundane as the competition seems a little far off in the distance. It is also a time where we occasionally see some weird and wonderful techniques that have been adopted form other programs that have the potential for injury.
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Building Physically Resilient Adults
When I was a kid I used to leave home in the morning and play with the kids in the street all day. We didn't come home until the street lights lit up and Mum didn't care where we were as long as we weren't late for dinner. We used to climb trees, play cricket on the road and ride our bikes without helmets. We used to…. Sound familiar? I think at any point in time you will hear adults make comment on the younger generation and the things that they do today that they did not do when they were kids.
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Food as Medicine
The drive to achieve greater sporting performance has challenged traditional views of pre and post-performance nutrition. In the past, particularly endurance events such as marathons and multisport events, were preceded with night before pasta parties to boost carbohydrates in the body to be used as readily available energy fuel. This traditional view has been challenged with modern day view of using our fat stores as energy fuel. This requires people to eat foods higher in fats and oils, and use this as our energy store as they are likely to be longer lasting. Of course, like any food source, in simple terms, if our calories in exceeds the calories that are expended, weight gain is the net result.
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Take the Guess Work out of your Christmas!
The final weeks leading up to Christmas sees us saturated with advertising of a host of toys and products to attract parents and families who are in the final stages of trying to decide what to get loved ones for Christmas. The decision is always difficult as many toys can be little more than a gimmick and therefore destined to spend more time in the toy box than being played with. Most parents also grapple with the philosophical dilemma of trying to purchase a product of value and positive influence rather than one that may tend to promote negative or anti-social behaviour.
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Get the Balance Right and Stand Up for Summer
Just when we thought the beautiful weather was here to stay, the rain comes back! With less than 2 weeks until summer, it's time to start thinking about your new summer activity. The long hot days give us the perfect opportunity to get outdoors after work and have a crack at new ways to move. This summer, I'll be getting out on the Hume Weir and trying out the ancient activity of stand-up paddle boarding.
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Throughout the month of November, every year for the past 13 years, thousands of men across Australia have flaunted the moustache to support the Movember Foundation. The Movember Foundation encourages men to take control of their health and look after themselves, and raises money to fund vital independent research addressing some of the biggest health issues faced by Australian men: prostate cancer, testicular cancer and mental health and suicide.
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New Injury Challenge
Our thirst for instant gratification, fuelled by social media and social pressure, continues to grow. We seem far less patient and more demanding in our busy lives to pack more in and receive information and stimulation at the press of a button. This view of the world has extended into how we watch and participate in sport.
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Its Worth the Weight
The weather is warming up and the days are getting longer. Summer is fast approaching and your motivation is making a comeback. If you're contemplating getting back into shape, make weight training your new best friend! Lifting weights, in conjunction with regular cardiovascular exercise, will not only help you to sculpt and tone, but can also positively affect risk factors associated with diabetes, heart disease, and cancer. However, there are a few things you should consider before hitting the weights room.
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Checks & Exercise can Reduce Cancer Risk
Thinking Pink this month and soothing sore feet after the Cancer Council, Relay for Life weekend, helps us reflect on one of the most prevalent forms of cancer to affect our community: Breast Cancer. Getting to know your breasts, whether you are male or female, is an important monthly routine that should be instilled in our teens.
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Run Forest Run
I can't count the number of times I have heard 'Run Forrest Run' when I've been out on my daily run. I always have a little chuckle as I love not only the physical health benefits running brings but also the positive effect on my mental health. We all experience stress daily but excessive stress can manifest itself into mental health issues such as depression and anxiety. With October 11 being Headspace day, an initiative of the National Mental Health Foundation it's a great time to explore the physical impact of mental health issues and how we can harness physical activity as part of a management plan.
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October is Walk to School Month
When I started school in the 1970s one of the most exciting things about it was walking to school with my older sister. Rain hail or shine we walked the 1.5 km to school. I loved the frosty mornings when you could jump on frozen puddles to crack the ice and the slow walk home with friends planning whose house we would go play at.
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Professional Advice is Vital for Full Recovery
My Melbourne marathon bib arrived yesterday and with a sigh I put it aside knowing that this year I will be a DNS (did not start). Small in the scheme of things, missing out on competing in a planned competition or missing an important event due to injury is frustrating. Having my dominant hand out of action for 2 months now has made me reflect as a physio on the importance of good advice, physical and emotional support and careful planning for managing a prolonged injury and rehabilitation.
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Measure your Steps at the Henty Field Days
It's time to start humming the Henty Field Day song. Henty is a wonderful celebration of the Australian Agriculture and Farming industry, where innovation and inspiration is on display. The famous tune, immediately brings a couple of important health reminders to mind, ensuring you have a great visit.
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Women's Health Week
With Jean Hailes women's health week this week, now is the opportunity for women all over Australia to start talking about health. We as women are notoriously good talkers, however when it comes to health, many of us don't take the time to find out credible information to many of our burning questions. Jean Hailes women's health week aims to get rid of the elephant in the room and shed some light on our health.
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It's that time of the year when we can leave our winter blues behind us. The beautiful spring sunshine is embracing us more often and the days are lasting longer; it's the perfect opportunity to start getting your exercise regime back on track. If that isn't enough motivation itself, the 11th to 18th of September is Sunshine Week, a week of promoting physical activity and raising funds for the newest health service on the border… the Albury Wodonga Regional Cancer Centre.
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Fed Hill Winners 2016
The team at Healthfocus is once again very excited to be a sponsor of the Fed Hill Challenge. Being held on Sunday 4 September at 9am, this event has something for everyone in the community. Having both 5 and 10km distances and the 2km Primary school event, it caters for the serious and not so serious runners and walkers alike.
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Finals time
It is that exciting time of year again for those involved in winter sports, finals time! As we get to the end of the regular season those in the top spots of the ladder are starting to prepare for finals. Finals time is always special. It is different to the regular season. The intensity increases as does the emotion surrounding the games. All of these factors and more can affect decision making both on and off the field at this time of year.
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Tradies' Month
Looking after your tools of tradeTo any tradesman their tools of trade are their most valuable asset. Any first year apprentice is taught to look after their tools "look after your tools and they'll look after you". It is one of the most valuable lessons taught from the very first day on the job.
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Dry needling
Dry needling as a technique which uses fine gauge and often pain-free needles to stimulate the body's own natural mechanisms for pain relief. It involves combining detailed knowledge of anatomy and careful palpation skills to locate myofascial trigger points throughout the body and gently inserting single use needles directly into the 'knot' or 'trigger point'. This causes the knot to relax and pain relieving chemicals, produced naturally in the body, to flood the area.
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Core Training
Dude, Where's My Core?
The importance of core training for athletesWhat do you think of when you're asked about "core exercises"? Sit-ups? Planks? Mountain Climbers? Are these good examples of exercises to strengthen the core muscles?
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Winter Vitamin D
It's a miserable 10 degrees outside and the office heater keeps us nice and cozy in the break room, but did you know that for those of us living on the Border, during winter we need at least 30-40 minutes of midday sun exposure to our hands and forearms so our bodies can top up their vitamin D stores for healthy bones and muscles. This June and July, Cancer Council NSW and Arthritis and Osteoporosis NSW are encouraging indoor workers to "Take Time for a Vitamin D Break".
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The importance of keeping active, even over winter!
At this time of year, I often see an increase in injuries resulting from physical inactivity. It's cold and dark outside, and it's not as easy to find the time (or motivation) to use our bodies the same way we do in the warmer months. I frequently get clients presenting with seemingly unexplained discomfort like back pain or knee stiffness, and after some questioning often discover that frequency of regular activity (walking or bike riding for example) has been recently reduced.
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Lymphoedema Awareness
Does sitting too long cause your legs to swell at the ankles? Have you found the recent prolonged heat has increased the circumference of your ankles or are your shirt sleeves feeling tighter than usual? Do you have a history of trauma or surgery to your arm, leg or abdomen. Have you noticed a progressive feeling of heaviness in your arms or legs? Have you experienced surgery, chemotherapy or radiotherapy for cancer related illness?


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There are alternatives to Obamacare aside from paying a thousand dollars a month for family health insurance, paying a superb for lack of protection or becoming a member of a federal program like Medicaid or Medicare. Organizer Mary Nicely, CHAA Govt Director Beatrice Lee and CHAA Affiliate Director Sean Kirkpatrick began the shows with inspirational phrases earlier than introducing a couple of a standard dance and music numbers from the Tibetan neighborhood.
Any program, group, or institution in search of to determine and deal with racial and ethnic health disparities must acquire race/ethnicity data on the people they serve. As per the prediction of the iceberg principle, just some issues may have been recognized, larger problems in respect to their health might not have been identified. The success of community health programmes relies upon the transfer of knowledge from health professionals to the general public utilizing one-to-one or one to many communication (Mass communication). Members of the family would have a better information of the individual's wants than employees in a group home.
Many neighborhood members shared their struggles within the office and challenges with getting employment in the first place. The eighth Health Plan (1992-1997), ninth Health Plan (1997-2002)and Second Lengthy Term Health Plan (SLTHP) (1997-2017) had been developed in keeping with the NHP. In core group formation, the nurse is ready to switch the expertise of group organizing to the potential or informal community leaders through a training program. Community organizing is a developmental service, with the goal of growing the folks's self-reliance in dealing with neighborhood health issues.
The thought was that if it did not kill you, it will make you stronger – you have been good human inventory – a terrific Eugenics perception fashioned from the ideas of 'survival of the fittest'. Throughout my time at ICH, I worked as an intern for the Accountable Care Group (ACO) and Patient-Centered Medical Home Transformation (PCMH) initiatives with the Cambridge Health Alliance , primarily with the results from a two yr Workforce Survey. In the beginning of the day every cultural group arrange their own sections and tables, complete with cultural artifacts, flags and banners. Some efforts have also been made to enhance career growth and inspire health personnel through improvements of their working environment. Because the time for discussions was winding down, neighborhood members were nonetheless brimming with subjects to debate and tales to inform. B. The nurse has to conduct neighborhood diagnosis to determine nursing needs and issues.
As a result of 'health III' (broadly defined as effectively-being) is influenced by a wide array of socio-demographic characteristics, relevant variables range from the proportion of residents of a given age group to the overall life expectancy of the neighbourhood/group.

subset: commoncrawl


text: Welcome to our portfolio and we are excited that you want to see our work. This is a small sample of work from recent years. While we are proud to showcase our creativity, by no means are these projects typical of what we do. There is always a story behind every design, some perhaps similar to one another but none is exactly the same, so goes the design. Your story would be different than others and our mission is to bring your story to life.


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This is the one ticket fits all ticket that gives access to the whole festival for one day.*
Right from 9.30 in the
morning till dropping time at midnight and beyond it offers the best value if
you don't want to spend the whole weekend with us.
Each day there are over 65
events so you should not be short of things to go for (* entry is always space
permitting) Day tickets are just £45.
Buy your day ticket here.
Welcome to the Chippenham Folk festival news pages. Here you can see some of the latest information about the festival in specific pages, make comments, and have a valuable input to your favourite folk festival. To access these pages scroll down to the section on the right. Please remember that this blog is family based site run by volunteers in their spare time and therefore you may occasionally see some errors and omissions. Enjoy the site.
Thursday, 18 May 2017
Day tickets
Posted by ChippFolk at 01:17:00
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- English
- Հայերեն
Take your opportunity and apply now using our on-line application or apply over the phone!
The EBRD is providing HSBC Bank Armenia with US$ 10 million to finance renewable energy and energy efficiency projects under Energocredit in Armenia. The loan will be used for on-lending to corporate customers to support the investments in energy efficiency and renewable technologies.
For further information click here http://www.ebrd.com/pages/news/press/2014/140714a.shtml


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Despite the Brexit, many of us will still be visiting the continent this summer, so if you're planning on driving in Europe, then read this quick guide.
From parking puzzles to bother with breathalysers, Best Price FS are here to help clarify some of the stranger laws of our continental cousins.
1. Don't drink and drive. No really, don't – Cyprus
It's against the law to eat or drink anything whilst driving in Cyprus. This may seem a fairly understandable rule – after all, we're not all as well-coordinated as Mr Bean. However, when you consider that average temperatures around Nicosia, the largest city on the island, reach a high of 37 degrees Celsius in July, it seems slightly absurd that a quick sip of water whilst on-the-go may see you being pulled by the police. Either way though,
it's still the law, so if you're feeling hungry or thirsty then take a break – an offence like this can leave you with a fine of €85 and up to 4 points on your licence.
2. There is a light that never goes out – Scandinavia
Throughout Finland, Norway, Sweden and Denmark, it's a legal requirement to have your headlights on at all times of the day. Not using them can lead to an on-the-spot fine if you're stopped by the police, so stick to the law and leave your dipped headlights on whilst driving throughout this area of the world.
This law may be owing to the longer stretches of darkness experienced in the northernmost reaches of this part of the world; Tromsø, for example, is one of the more populated cities in the far north of Norway, and experiences a whole 60 days of darkness in the depths of winter. This then explains why Scandinavian-designed cars, such as Volvos, are made so that the headlights are always on, regardless of the time of day.
3. Breathalyser bother – France
When driving in France, the law states that you must always carry a valid breathalyser in your car. The breathalyser has to be unused, with the French "NF" mark of quality certification. Single-use ones have just a 12-month period of validity, meaning you'll have to stay on top of this apparently essential part of your car kit.
However, the strangest thing of all about this law is that there is no actual penalty that can be imposed if you're caught without a breathalyser. This is since an announcement in 2013, in which the original €11 fine was postponed indefinitely. So, effectively, whilst it may be against the law to travel without a breathalyser in your car, the police can't penalise you for not carrying one. C'est la vie!
4. Off-roading outlawed – Iceland
Throughout Iceland, it is illegal to drive your vehicle off-road unless in a clearly-marked area. As one of the more sensible laws on this list, this one is in place to protect the country's flora and fauna, which is particularly vulnerable due to the country's harsh weather conditions. The vegetation in Iceland takes a long time to grow, and is very easily damaged by vehicles – in moss-covered areas, tyre marks left by 4x4s can last half a century.
The Icelandic government have therefore made it against the law to take your vehicle off-road, unless you're in an area marked clearly as okay for this purpose, or if there is a significant layer of ice and snow covering the ground.
Contravention of this law can lead to a significant fine, although this doesn't seem to be a money-making scheme for the government, but rather one that's designed to preserve iceland's untouched beauty; with just over 3 people per square kilometre, it's the 10th least densely-populated country or territory in the world.
5. Parking puzzles – Spain
In most major cities around Spain, there'll be regulations on parking which are tied to the day of the month. In some areas, parking may only be allowed on one side of the road for the days 1st to the 15th, with this swapping for the latter half of the month.
Similar but even more complex rules apply for one-way streets – on even-numbered days of the month, you're only permitted to park on the side of the road where the houses have even numbers, and the opposite for odd-numbered days. Unnecessarily complex, if you're in doubt about the rules on the day then just follow the lead of the locals, as contravening this law will see your vehicle being towed, with a fine on top for your troubles.
Driving in Europe
These are just some of the peculiar rules you may come across while driving in Europe, but wherever you do choose to go, make sure to stick to the laws. If you're worried about an accident or a breakdown abroad, then Best Price Financial Services can help. Their Motor Legal Protection helps drivers reclaim their uninsured losses after an accident, and cover is available throughout Europe. If you suffer a breakdown, then European Breakdown Cover from Best Price FS can get you back on the road and to your destination, with onward travel included as standard.
Learn all about breakdown cover on the Best Price Financial Services blog. Get all the latest information and insights on breakdown cover.
Foreign Currency Exchange (89)
News and timely updates on relevant changes the international financial exchange market, to help you to manage both your currency exposure and the risks associated with market uncertainty.
Blog posts about home emergency cover from Best Price Financial Services. Learn about home emergency cover and how it works.
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Hints and tips about insurance and protecting your family.
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Uninstall the older version
First find the app, on the home screen press the apps button as shown below:
Touch and hold the Thor icon:
Press OK to uninstall
Thor has now been uninstalled
Copy APK to Android1. Copy the APK file on to a USB memory stick
2. Plug the APK in to the USB port on the Android computer
3. Open the Ol File Manager App:
4. Navigate the folders to the APK file:
Installing the App
Select the APK file in the File Manager app:
Press Install
Thats it! You will find the newly installed app in your apps screeen, you can create an icon on the home screen by holding the icon and dropping it on the home screen.


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Kings Blog
Postgame notes: Recapping a crazy fourth quarter starring Damian Lillard
In case you didn't know, Damian Lillard is pretty good.
Lillard put on a scoring show in the fourth quarter and put a major scare into the Kings. The Kings won, 123-119, but Lillard set arena records in scoring a career-high 41 points.
"Damian Lillard is a great player—he's an all-star, like Kobe Bryant said," said Kings coach Michael Malone. "He's deserving. He put on a show in the fourth quarter and that was special."
Said Lillard: "I hit a few shots. I feel like I just need to stay aggressive. My teammates, they just keep encouraging me because they know that with three's you can put points up on the board fast and once I make a few I could get going. Tonight I was able to get a few shots in, keep giving us life. We just came up short."
Here's a breakdown of Lillard's fourth quarter:
*Lillard scored 26 points in the fourth quarter, an arena record. Kevin Martin scored 24 points in the fourth quarter vs. New Orleans on Feb. 23, 2009.
*Lillard also tied the arena records for most three-pointers made (5) and attempted (8) in a quarter.
*Portland fell a point shy of tying the area record for most points in a quarter, 47, set by Seattle on Feb. 17, 2002.
The following notes come from Elias Sports Bureau:
*Last NBA team to score 46-plus in fourth period: 46 - March 8, 2013, Portland 136 at San Antonio 106
*Most points by a team in a qtr this season: 47 in first - November 10, 2013, Minnesota 113 at Los Angeles Lakers 90
Most points by a team in a fourth quarter this season: 44 – done twice:
11/20/2013 PHO 106 vs SAC 113
01/05/2014 DEN 137 at LAL 115
*Last time Kings scored 43-plus in any quarter: March 3, 2013, Charlotte 83 at Sacramento 119, 43 in third quarter
*Last time Kings scored 43-plus in fourth quarter: Jan. 1, 2011, Sacramento 133 at Washington 136 (OT), 43 in fourth quarter
*Michael Malone said Marcus Thornton would stay in the starting lineup for the foreseeable future.
"This is a not a demotion for Ben McLemore," Malone said. "This is not us losing confidence or faith in him. Ben's been struggling and I wanted to put him in a position where maybe he could have more success coming off the bench."
Malone said with the Kings having three volume shooters in the starting lineup, he'll need Thornton and Jason Thompson to serve as facilitators and "ball movers" with the starting five.


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- Damen
- Accessoires
- Schals
- Beige Mélange Floral & Stripes Scarf
Beige Mélange Floral & Stripes Scarf
Art. Nr: 931368221
- Beige & off white mélange
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- Measures 100 x 200 cm / 39.3 x 78.7 in
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145 $
Anmerkungen des Designers
Accessorize your style with this scarf made from cotton, viscose and modal. It is designed with different blocks consisting of a floral pattern and stripes in beige and grey to a background in off white. Finished with soft delicate fringed edges. Match it to a wool coat or wool cardigan during transitional weather.


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Today, the UK High Commissioner to Kenya, Nic Hailey joined with colleagues and Kenyan counterparts for a security dialogue aiming to strengthening work on shared threats of terrorism and extremism.
The talks were taking place the day after police revealed they had arrested three suspected Islamic State members who they believe were planning a large-scale terrorist attack plot in the Kenya using anthrax.
The alleged leader of the group, Mohammed Abdi Ali, a medical student at Wote Hospital in Makueni County, is being held in custody for 30 days to give investigators time to gather further evidence.
Two suspected accomplices, Ali's Kampala International University medical intern wife, Nuseiba Mohammed Haji, and another woman, Fatuma Mohammed Hanshi, were both arrested in Uganda.
Two other suspects, Ahmed Hish and Farah Dagne, who are also medics, evaded arrest and on the run in Kenya.
According to Kenya's police chief, Joseph Bonnet, the three arrested on Friday are accused of planning large-scale attacks using anthrax, which is a bacteria that can sicken or kill people.
Related content: British troops join Kenya Defence Force to support al-Shabaab offensive
Mr Boinnet also revealed that the terror network linked to Mohammed Abdi Ali had been actively engaged in the radicalisation and recruitment of university students along with other Kenyan youth into terrorism networks and facilitating them secretly leaving Kenya to join terror groups in Libya and Syria.
This network within Kenya spread as far as the Coast Region, North Rift Region and Western Regions.
Ali's links to the co-called Islamic State were confirmed by foreign intelligence sources, but they said he was more likely involved in recruitment rather than in plotting an attack in Kenya.