With the Ashes successfully reclaimed, ‘pyjama’ cricket has started, the Australian Tennis Open is well into the second week and the Pre-Season football codes only just around the corner, it certainly is a busy time for sport lovers!

A big Thank-you….. to all those who took the time to complete our Patient Questionnaire throughout December 2006.

The information obtained was invaluable and will be used to improve the sports physiotherapy services that we provide. If you would like to provide us with any feedback regarding our services, please feel free to visit our website, www.balmainsportsphysio.com.au, where the questionnaire has been permanently added for your convenience.

As a result of the information obtained, our electronic Balmain News will be sent quarterly, and once the new technology is available for our computer software (expected in April 2007), we will be able to send SMS text messages the day before your appointment as a friendly reminder and a ‘Loyalty Program’ can be formalised.

Monthly Balmain Sports Physiotherapy ‘Drinks & Nibbles’

We will be hosting ‘drinks & nibbles’ at our practice on the last Friday of each month at 6pm, throughout 2007.

The Inaugural Drinks & Nibbles will be held on Friday 2 February 2007. All our current and past clients / friends are welcome, so feel free to drop in for a relaxing wine or cleansing ale!

Scientific Article of the Month

Title: The effect of manual therapy on hip joint range of motion, pain and eggbeater kick performance in water polo players

Author: Andrea Mosler

Journal: Physical Therapy in Sport 7 (2006):128-136

Objectives: To examine the effect of a specific course of manual therapy intervention on hip joint range of motion (ROM), pain and eggbeater kick performance in water polo players

Methods: 16 Junior elite male elite water polo players participated in a randomized crossover trial. Hip ROMs were measured, visual analogue scales assessed hip pain, an ‘in water’ maximal jump height and eggbeater endurance tests were also performed. The intervention consisted of 8 x 45 minute sessions of manual therapy over a 4 week period.

Results: A statistical significance between the experimental and control groups was found for hip ROM. The intervention is likely to have an increased chance of improvement in both jump height and eggbeater performance. There was no correlation between changes in pain or ROM and change in performance.

Conclusions: The intervention resulted in improved hip ROM and is likely to have improved sporting performance. However the performance could not be directly attributed to the improved ROM. The possible mechanisms for this include (i) improved recovery from training, (ii) changes to the mechanical properties of muscle and (iii) improved neuromotor control around the hip. It should be noted that there is good evidence to refute (i) and (ii).

If you would like a full copy of the above article, please contact our office and provide a fax number, for us to send you a hard copy.

Travelling Tips to Minimise the Effects of Jet Lag

Whether flying for work commitments or sporting performance, the key to minimizing the effects of ‘jet stress / lag’ is a better preparation prior to the flight and following some simple guidelines during the flight. Slumping into the seat, ordering a few drinks, watching continuous movies and sleeping awkwardly will ensure you reach your destination exhausted. Here are some simple common sense tips to ensure you are ready to fire once you land:

Jet Lag - Is defined as a temporary disorder that causes fatigue, insomnia, and other symptoms, as a result of rapid air travel across time zones. Other symptoms may include dehydration, anxiety, constipation, diarrhoea, confusion, headaches, irritability and even memory loss.

Transmeridian travel (travel across time zones) can severely disrupt an athlete’s normal circadian rhythms, which are their internal day / night cycle of sleep and activity. One day should be allowed for each time zone difference to adjust to the new time zone, and if more than 5 time zones have been crossed, then 7-10 days should be allowed to normalize these rhythms. The period of acclimitisation or adjustment to travel across time zones may be up to 50% longer with east-bound travel, increasing with age and / or mental stress.

To minimize jet lag, an athlete should be eating and sleeping etc at the same times as at the competition venue time zone, for 1-2 days prior to departing and during the flight. This can be assisted by setting your watch to the destination time and applying relaxation techniques, such as ear plugs, eye shields and short acting hypnotics (sleeping pills) to sleep. You will need to discuss the use of medications with your general practitioner / sports physician.

Jet Stress - Refers to the more dehydrating effect of air travel, pressurized cabins, diet changes, lack of space and general noise during the flight. Measures to minimize include using ear plugs, damp wash cloths over the nose / mouth during sleep or the use of humidifiers (special re-breathing masks), intake of adequate fluids and avoidance of alcohol.

Sit well - You don’t have to sit perfectly all the time, you just have to straighten up regularly and take the load of your spine. If you sit like a banana for 24 hours, don’t be surprised if your back is a bit stiff at the end of the flight. Try tucking your bottom to the back of the seat, place a pillow behind your lower back to maintain your normal lumbar curvatures and don’t cross your legs as it limits your circulation.

Stand & Move - Use your traveling time to keep your muscles moving, by getting up and walking up / down the aisles and performing a few gentle back arches or calf raises. While sitting try doing some intermittent exercises, such as bend / straighten your legs, squeeze your buttocks or roll your shoulders.

Lift, don’t Lug - There is nothing worse than getting to your destination and ending up with a bad back from lugging heavy suitcases off carousels. Make sure you travel as light as possible, ensure your bags are on wheels and take care when lifting bags out of overhead storage, as it can often be awkward and heavier when above your head. When lifting bags off the carousel, get as close as possible to the carousel and try to lift your bags when they are directly in-front of you. Prior to lifting, tighten your trunk muscles, i.e. don’t reach and twist to lift after a long flight, and keep the bag touching your trunk / thighs as you transfer to the trolley.