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Strategies To Prevent Sports Injuries

Soccer is the most popular sport worldwide. The popularity of soccer is fast increasingly in the United States with Canada and US having close to 27 million players already. This calls for a better understanding of possible injuries a player can suffer for better prevention.

 Thanks to efforts by FIFA, injuries have been constantly documented and tracked since 1998 which helps organizations to study them and come up with better prevention strategies.

 For instance, UEFA admits that in a soccer team, at least two players get injured in a season. About 70 percent of the injuries affect the hip downwards. 15 percent of those injuries are head and neck related. A further 8 percent of the injuries affect arms and other upper body regions.

 A whopping 80 percent are contact injuries with only 20 percent being non-contact injuries.

 Common soccer injuries

Medial Collateral Ligament injuries commonly called knee injuries is a scourge. Others are ankle injuries, and Achilles tendon. Spine sprains resulting from herniated discs and concussions are on the rise. A player can experience groin injuries resulting from pelvic instability, abductor muscle strains or sports hernias.

 Ankle sprains happen during tackles when a player applies the wrong technique. Re-injuries are common after recovery. It’s best to follow the professional recommendations. Returning too soon can end a career.

 Proper treatment and sports physiotherapy are necessary to deal with the injuries to ensure they don’t become chronic issues.

 Effective soccer injury prevention strategies

 Rehabilitation

Most soccer clubs have rehabilitation programs for injured players to help them recover and heal. The focus of rehabilitation professionals is on the injury to ensure the player gains strength, flexibility and can control their body as they heal.

 The focused approach is hugely successful, as it deals with the core causes of the injury. Some injuries affect the entire body movement like a knee or spine injury.

 The rehabilitation process involves biomechanical analysis of the entire lower body including the player’s video movement. This helps identify possible mechanics breakdown which can cause re-injury.

 Preventing concussions

Head injuries arise from heading the ball and flicking the ball backwards, which sometimes lead to a whiplash when the other player hits you with their chin. Flicks are desperate moves and players should instead focus on heading the ball to a teammate. Better still, consider controlling the ball with your chest, thigh, or foot while reducing using your head.

 Focus on improving your skills

Skilled players don’t get hurt frequently. Why is that? They control the ball and use their skills wisely to get out of trouble and defeat the opposing player. Poorer skilled players rush into situations without much thought and end up getting hurt more frequently. As a player, practice the technique.

 Regular exercises to maintain great physical shape

Most injuries happen when players are unfit. According to fitness survey, most players were hurt in the last quarter of the game when they have low endurance. Plus, more injuries happen in preseason.

 As a player, maintain a regular exercise regimen to keep you in good shape. Practice regularly to improve your skill and physical shape. The role of sports physiotherapy is to reduce re-injury by ensuring players understand the inherent risks. In turn, players take appropriate precautions.

 Exercises For Herniated Discs In The Neck

The discs keep your vertebrae in place, cushions your joints during impact, and allows unhindered spine movement.

 Herniated discs of the neck arise from the twists, bending, lifting, and pulling. A player experiences pain and weakness in the neck, because the nerves are affected. How can you correct or prevent it?

Perform neck extension exercises

Perform neck and shoulder retraction exercises

Isometric hold

Neck rotation

Lateral bend

Scalene stretch

How AFL sports injuries and chiropractic is a perfect match

Nothing is more liberating than achieving excellent performance on the field. The Australian bureau of statistics report over 10.5 million Aussies over 15 years engaging in sporting activities in the year of 2005, that's more than 2/3rds of the Australian population. A number of these athletes go on to play for the AFL where they rely on top physique and performance to deliver results for their team and their club. The Sunbury Chiropractors at Chatfield Chiropractic take pride in managing a multitude of sporting injuries, and when they occur two things are key: proper management and rehabilitation.

But sometimes what was peak performance turns into injury, and the road of rest, treatments and perhaps even surgery awaits. Not only is it debilitating to realise that the body that once served you so well now has completely different needs – it can affect performance both on an off the field, and the time frame is anywhere between weeks, months and even years in severe cases. Because every minute off the grass feels like a punishment, proper advice, management and a tailored rehabilitation program is key to ensure a timely return to sport.

At Chatfield Chiropractic the health care practitioners have expert knowledge when it comes to high level performance and managing sports injuries. To ensure you are on the pathway to optimal body function, weather that be with a current injury or for a pro-active approach, make sure you call the clinic at Roxburgh Park (03) 9303 9952 or Sunbury (03) 9746 3977 to see how we can help you preform at your best.

The art of sport and AFL takes years of training and fine tuning of movements and power for top level performance. Every joint, muscle and tendon need to be in tune with the messages going to and from the brain for optimal movement to occur. The body needs to know exactly where every joint is in space to calculate the next move. When that ball comes flying through the air a mismatch between body and brain communication of as little as a millimetre can be the difference between the perfect catch and a pulled hamstring.

The chiropractors at Chatfield Chiropractic work to thoroughly assess the function of the nervous- and musculoskeletal system from top to toe, and can assist in any matter of treatment or rehabilitation needed when this is not working at it's peak. With rigid training in anatomy, physiology and biomechanics to understand and assess how the nervous system is functioning, a chiropractor provides the perfect match to athletes looking to fine-tune their performance.

Assessing the fine motor function of the body and restoring motion where motion is less than optimal, the chiropractic adjustment plays a unique role in resetting proprioception and restoring proper signal communication between brain and body. Armed with a multitude of tools in soft tissue therapy and rehabilitation, a chiropractor is uniquely equipped to look after peak performance athletes.

Some of the most common injuries seen in AFL is by far hamstring strains, osteitis pubis or groin pain, and calf strains, but a chiropractor can also assist in a multitude of other muscle and joint related injuries, as well as pain management and concussions.

Treating Sleep Disorders

We all have occasional restless nights or trouble falling asleep. Not getting enough sleep one night can make it difficult to function effectively the next day, but is unlikely to have long term health consequences. A sleep disorder, on the other hand, can prevent you from getting good quality sleep frequently.

Almost ten percent of Australian adults has a diagnosis of insomnia, restless leg syndrome, or obstructive sleep apnoea, three of the most common sleep disorders. However, somewhere between 20-35% of Australians are estimated to suffer from a sleep disorder, and it is estimated that 90% of people with sleep disorders suffers from at least one other condition caused or exacerbated by insufficient sleep.

In 2012, the Sleep Health Foundation reported that aging population, increasing stress levels, and obesity, combined with more awareness and improved diagnosis as being behind the increase in sleep disorders. The Foundation estimates sleep disorders cost the Australian economy more than $5 billion per year, including $270 million in treatment sleep disorders, $540 million in treating conditions caused or exacerbated by inadequate sleep, and more than $4 billion in accidents and productivity loss caused by inadequate sleep.

Health Impacts of Sleep Disorders

One night of inadequate sleep can cause brain fog, but persistent compromised sleep can cause many problems beyond impaired cognition. Most people function best on 7-9 hours of sleep a night, and regularly losing just one hour has been linked to higher rate of accidents, lack of libido, depression, irritability, weight gain, and relationship difficulties. To make matters worse, many of these problems can make it even more difficult to get enough good quality sleep.

Losing more than an hour of sleep a night long term can cause hallucinations and increased risk of several serious conditions, including diabetes, high blood pressure, stroke, heart attack, and cardiovascular disease. Frequently getting less than five hours of sleep can double the risk of death from all causes, especially cardiovascular disease.

Treating Sleep Disorders

Over the counter and prescription sleep aids are popular ways to get more sleep, but many such medications can carry side effects such as daytime drowsiness, rebound insomnia, and bizarre behaviors such as sleepwalking and sleep eating, and sleep driving.

A more effective way to get good sleep is to identify and treat the underlying causes of sleep disturbances. For some sufferers, this may be a simple matter of establishing healthy sleep habits and reducing stress with biofeedback, neurofeedback, or other brain-based therapies.

In some cases, poor sleep is due to sleep apnoea, which can be alleviated with a CPAP machine or oral appliance designed to open the airway. Other cases may be traced to a nutritional deficiency, which may be easily treated through diet or a high quality supplement.

How to Avoid Being Injured in a Fall

When we’re young and fall, we get right back up and keep going with barely a second thought. At worst, we might end up with a scrape or a bruise, but serious injury is uncommon. For those over the age of about 65, however, a fall can be more serious. Physiological changes, including gait changes, vision changes, impaired balance, health conditions, medications, and decreased activity levels in retirement all combine to increase the likelihood of experiencing a fall and the likelihood of suffering injury as the result of a fall. Older adults who have had a fall, even in the absence of injury, may also be reluctant to engage in activities that could lead to a fall. Here are some of the greatest risk factors in older adults and some steps you can take to minimize your risk.

Previous fall – If you’re over the age of 65 and have had a fall, you are significantly more likely to experience another. The fall itself is not necessarily a risk factor, though it could be if you were injured in the fall. Rather, it’s a warning sign that you are at risk and need to look at your own risk factors and find ways to minimize them.

Medication – Many medications can cause dizziness as a side effect, and interactions between medications can make side effects worse. Older adults are more likely to be on multiple medications, which can increase the potential for side effects and interactions that can increase fall risk. You may wish to talk with your doctor or pharmacist about your medications. Don’t forget to mention over the counter medications or supplements that you may be taking, as these can interact with prescription drugs as well.

Lack of exercise – When we’re very young, we’re on the go all the time. As we get older, staying active requires more of a conscious effort. Try to get at least 30 minutes of active exercise every day, and look for activities to build your strength and improve your balance at least three times a week. If you’ve been sedentary for a while, a chiropractor can evaluate your physical abilities and recommend a personalized exercise regimen design to increase your strength, improve your balance, and reduce your fall risk.

Leg and foot problems – Any trouble with your legs or feet can make mobility difficult and increase fall risk.

Decreased vision – If you have trouble with your vision, especially if corrective lenses are of limited help, it can be difficult to see. Get an eye exam every year to detect vision changes before your vision deteriorates.

Health conditions– Many of the health conditions associated with age can cause dizziness or confusion as a symptom. Taking care of your health is a vital part of preventing falls.

Diet– Good nutrition can both decrease your risk of a fall and strengthen bones, decreasing your risk of injury if you do fall. If you have any trouble chewing or swallowing, it can be difficult to get the nutrients you need. If you’ve lost weight without trying, or if you’ve had changes in your appetite, you may be at increased risk of malnutrition. Nutritional testing can identify what nutrients you may be lacking, and nutritional counseling can help you improve your diet to ensure you are getting everything you need to stay as healthy as possible.

Environment– Any obstacle can become a fall hazard for an older adult. This can be a particular challenge in homes with small children where toys or other items may be scattered. Also look for loose rugs and be especially cautious of stairs.

Total body wellness in one easy step: How a holistic route could be the answer to your health issues, both now and in the future

If you find yourself suffering from the odd niggle and pain then you will probably take yourself off to your doctor and discuss what the cause is. You may be referred on for tests, but you will also probably walk out of the door with a prescription in your hand for a drug to manage your problem, either in the meantime or for the foreseeable future.

For many people, drugs don’t work; that could be because of side effects, or simply because their problem doesn’t seem to respond to medication for them – it’s a personal thing. Everyone is different, so it makes sense that there should be an alternative avenue for those who don’t find the drug line of treatment to be right for them.

One such treatment is chiropractic care, and at the heart of this treatment method lies a philosophy which is totally centred around helping achieve total mind and body wellness for the individual concerned, not only for existing problems, but also as a regular MOT for the body, to fight off any developing issues or concerns.

The main aims of chiropractic care are as follows:

-       Enhancing health overall, helping the individual live a life free of persistent aches and pains

-       Boosting the immune system with dietary and lifestyle advice

-       Detailed discussion and advice around nutritional supplements

-       Improved posture, helping with balance and general coordination

-       An improvement in mobility, flexibility, and joint function

-       Using gentle spinal adjustments to correct disc misalignment and possible nerve compression

Of course, sometimes chiropractic care isn’t the right option for the person involved, and in that case referral to a specialist in a different field may be the right way to go. To identify whether chiropractic is indeed the right option, a thorough physical assessment and medical history taking will be done, to identify existing problems, and to get to the root of what is causing them. If chiropractic is identified as being helpful, then a detailed treatment plan will be drawn up, as well as discussions around what can be done away from the treatment room to continue down the right road, such as nutrition issues and advice, lifestyle changes, and exercises to continue at home.

The philosophy of chiropractic care is aimed towards creating total body, mind, and emotional wellbeing for the person involved, without the need for powerful drugs and possible side effects. Chiropractic offers us the chance to enjoy life without niggling aches and pains long into old age, increasing mobility, flexibility, and co-ordination, preventing the development of age-related problems, and basically creating a sense of happiness and wellbeing for as long as possible; consider it a body MOT.

Finding a steady anchor. How dizziness can severely affect your life, and the key to unlocking the door to healing

If you’ve ever felt motion sickness for a short time then you will understand how unpleasant the feeling of dizziness is. Now picture that feeling doubled in severity and lasting for a considerable time, and you might have a slight understanding as to the unfortunate life of a regular dizziness sufferer.

There are many different types of dizziness you can experience, and indeed there is a range of severity in this; you can experience symptoms transiently, i.e. they come and go, or you experience them for a week or so and then they disappear, or in the more severe cases, you can experience dizziness which can last for a considerable length of time, usually on a daily basis. This particular type of dizziness is classified as Persistent Postural Perceptual Dizziness.

This may sound very complicated but it is generally in people who experience symptoms of rocking, swaying, unsteadiness, dizziness without vertigo which lasts for around three months or more, nausea, and even vomiting. These symptoms are often felt on a daily basis to a degree, totally dependent on the person. On top of this, the sufferer will become aware of what exacerbates these symptoms, such as upright posture, movement, and a situation which causes extreme motion, such as traveling.

There are also other situations which can cause PPPD, such as patients who have formerly suffered a stroke, panic attacks, and concussion in the past. Such sufferers will begin to realise the symptoms and their triggers and as a result will begin to avoid situations which can bring on an attack – what does this do? Reduces quality of life.

Here at Eastern Brain Centre we understand the complex and upsetting nature of dizziness, and have helped countless people in the past beat their condition and find that steadying anchor. Of course, like anything, a firm diagnosis is important before treatment can begin.

Treatment is as individual as the person, and one route may not suit everyone. There are different avenues to go down; for instance, medications in the form of SSRIs have been found to be effective for some people, yet don’t work quite so well for others. Vestibular Balance Rehabilitation Therapy is also a highly suitable route, a more holistic avenue which works to desensitise patients to motion, thus reducing dizziness symptoms as a result. Studies have actually shown that those who have undergone VBRT had a 60-80% reduction in their symptoms, and those who experienced anxiety and depression linked to dizziness, showed improvement in that area too.

A pain in the … shoulder?

Pain in whatever guise is, well, painful, but in the case of shoulder and arm pain, the resulting problems can be distressing and downright terrible for those suffering with them. For instance, a niggling, almost toothache-like pain which doesn’t seem to go away can distract even the most focused individual, meaning work is a no-go, and everything else just goes by the by. When you’re in pain, your mood suffers, your relationships suffer, and everything just seems like such a chore.

If you regularly suffer from burning, popping, and crunching in the shoulders, accompanied by pain which doesn’t seem to want to leave you, then you will know just how annoying this can be. You might start to wonder whether you will ever be able to live a life free of the restrictions this pain can cause, as well as any damage which is being caused to your joints and muscles as a result.

Well, it’s time to stop worrying and start doing something about it, and the good news is that chiropractic care could be right up your street in order to rid yourself of your problems, and look towards a brighter future.

Here at Balance Chiropractic we are geared towards helping anyone suffering from shoulder and arm pain, with an ethos of getting to the bottom of the root cause, treating it effectively, ridding symptoms, and helping to prevent recurrence. Epping chiropractor, Dr Gus Gunther, has built up our foundations of providing safe, holistic, and individual-centred care for our patients, meaning the need for painkillers to mask a problem is no longer needed, and clear identification of the cause means a clearer future for the patient, free of annoying and painful symptoms which have blighted the past.

Chiropractic care involves gentle manipulation of the area, after proper examination and assessment. Once the cause has been found, the work can begin, with mobilisation and manipulation to gently ease out any trapped or pinched nerves, free up the muscles, and help harmony restore itself. Exercises and lifestyle advice are also given to continue at home.

The huge prevalence of shoulder and arm pain is mostly down to lifestyle, and if you look at our general lives these days, we spend much of it hunched over a desk, on our phones, playing games on hand held devices, and carrying heavy bags, most of the time in the most inappropriate of ways for our bodies. We are often advised to take painkillers if a problem occurs, but how do you know if you’re not doing more harm than good when you mask a problem? Put simply, you don’t.