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Acute Injury Advice
Running, aerobics and other forms of exercise are good for your health, but these activities can raise your risk for sprained joints, strained muscles and other minor injuries. Proper care in the first day or two after injury should be treated with R.I.C.E. - Rest, Ice, Compression and Elevation. Method of Acute Injury Treatment Includes:
Rest: It is important to rest immediately after injury for two reasons. First, rest is needed to protect the injured muscle, tendon, ligament or other tissue from further injury. Secondly, your body needs to rest so it has the energy it needs to heal itself.
Ice: Use ice bags, cold packs or even a bag of frozen peas wrapped in a thin towel to provide cold to the injured area. Cold can provide short-term pain relief. It also limits swelling by reducing blood flow to the injured area. Keep in mind, though, that you should never leave ice on an injury for more than 15-20 minutes at a time. Longer exposure can damage your skin. The best rule is to apply cold compresses for 15 minutes and then leave them off for at least 20 minutes.
Compression: Compression limits swelling, which slows down healing. Some people notice pain relief from compression as well. An easy way to compress the area of the injury is to wrap an ACER bandage over it. If you feel throbbing, or if the wrap just feels too tight, remove the bandage and re-wrap the area so the bandage is a little looser.
Elevation: Elevating an injury reduces swelling. It's most effective when the injured area is raised above the level of the heart. For example, if you injure an ankle, try lying on your bed with your foot propped on one or two pillows.
General Stretching Advice and Basic Diagrams
General Stretching Guidelines
Hold all stretches for 30+ seconds and make sure you complete move on BOTH sides. Repeat stretches twice on each occasion with your body squarely aligned before beginning any stretch. Initially repeat 2-4 times per day. You should only take the stretch to a comfortable range. It shouldn’t produce pain. Please only perform stretches advised by your practitioner.
1. Knees to Chest
- Pull both knees to chest
- Hold as close to body as possible keeping upper body neutral
2. Gluteal Stretch
- Lie on your back.
- Lift up knee and pull with hands towards chest
3. Hamstring Stretch
- Lie on your back.
- Lift one leg straight up and pull at back of knee towards chest
- Keep stretched leg straight
4. Mid back Stretch
- Position yourself on all fours.
- Arch middle back toward ceiling
5. Low back Stretch
- Position yourself on all fours
- Point stomach toward floor
6. Lumbar Stretch
- Start on hands/knees
- Sit back on your feet
- Reach forward with your hands/arms
7. Hip Flexor Stretch
- Kneel down on one knee with the other leg out in a lunge position
- Tilt your pelvis backwards so your lower spine is not arched
- Lean forward keeping your spine upright
8. Full Spine Stretch
- Lie on stomach
- Rest elbows on floor, keep head up.
9. Lumbar Stretch
- Place hands on floor and straighten arms
- Gently lower your pelvis towards the floor
10. Hamstring Stretch
- Seated position
- Slowly reach for toes with hand, keep leg straight.
11. Gluteal Stretch
- Lie on back
- Pull one knee up with hands
- Cross opposite leg over.
12. Gluteal Stretch
- Lie on back
- Pull hamstring up with hands
- Cross opposite leg over the top.
13. Upper Trapezius
- Can be done seated or standing.
- Place your opposite ear towards the shoulder and then tuck chin forward.
14. Upper Trapezius
- Can be done seated or standing.
- Place your opposite ear towards the shoulder without twisting the neck.
15. Shoulder Stretch
- Place one arm across the body
- Pull arm into a further stretch across body with opposite arm
16. Tricep Stretch
- Can be done seated or standing
- Raise one arm and bend at elbow
- Pull elbow towards midline with opposite arm
17. Rhomboid Stretch
- Interlock hands and face palms facing away
- Gently push forward with hands
18. S-C-M Stretch
- Turn your head 45 degrees.
- Lift your chin up tilting the head backwards.
- You should feel the stretch down the front of the neck.
19. Pectoral Muscles
- Place your arms on the frame of a doorway with your elbows in line with your shoulders.
- Lean through the doorway keeping your spine straight.
20. Pectoral Muscles
- Place one arm straight on door frame
- Lean away from the doorway keeping your spine straight.
21. Pectoral Muscles
- Place one arm bent at elbow on door frame
- Lean away from the doorway keeping your spine straight.
22. Resting Neck Extension
- Place a rolled up towel underneath your neck
- Ensure your head is resting on the other side of the towel creating a curve in the neck
- Lie on a hard surface
- This should not be a painful exercise. If discomfort is experienced ensure the towel is supporting the neck adequately without forcing the head to stay forward
23. Lying Chest Stretch
- Lie on an elevated surface with neck supported.
- With palms facing upwards place arms out on a 90+ degree angle to the body
- Allow arms to stretch backwards increasing the stretch through the chest
Basic Dietary Guidelines
Dietary Modifications
AVOID STIMULANTS
Coffee, tea, caffeine containing foods or drinks. E.g. chocolate, coke, diet coke / pepsi. These artificially raise blood-sugar levels and panic the body, causing it to dump insulin into the system and precipitate problematic low blood-sugar levels.
REDUCE ALCOHOL or ELIMINATE IT
For the same reason as above.
AVOID ALL ADDED SUGARS
For example crystallized sugar, jams, syrups and processed foods.
BUTTER IS BETTER
Margarine is made from inferior oils which are thickened by heating and passing hydrogen through them in the presence of nickel (a poisonous metal). The mixture is then black in colour and smells so it is bleached, coloured, and deodorised. Heated oils are carcinogenic. Butter is more stable and can be used for occasional frying.
VEGETABLE OILS
Vegetable oils are very unstable when heated and cause liver congestion and are potentially cancer causing. Do not heat vegetable oils. Use butter. Use oils regularly but on salads or add them to stir-fries just as you remove the pain from the heat. Always buy cold-pressed oils as they are safe and promote health.
FOOD COMBINATIONS
To avoid symptoms of poor digestion such as bloating, burping and flatulence, and to enhance nutrient absorption follow the rules below:
- ALWAYS eat fruit on an empty stomach
- Eat meats/proteins with vegetables, not potatoes (starch), flour, breads or grains.
- Eat grains and nuts/seeds with vegetables, but not with meats/protein (eggs/dairy).
ICE-CREAM & CHOCOLATE
These are the two most noxious 'foods' and contain numerous additives and sugars. They have a very high allergenic index and are contraindicated in asthma and allergy sufferers. Alternatives here include tofu ice-cream made from soya beans, Fruccio or Vitari. Carob is an alternative for chocolate.
FRESH FISH
A minimum of 2-3 times per week. Fresh is always the best, however if you want to use tinned fish then sardines, mackerel and tuna are good options.
COLD-PRESSED OILS
1-2 tsp a day of olive, soya or linseed oil. These are ideal for salads with some lemon juice.
VEGETABLES
A min of 2-4 cups per day. Aim to eat 5 veggies at lunch and dinner; 2-3 of these should be green.
LEGUMES
Beans, lentils, peas, chickpeas, soya beans etc are excellent as meat substitutes and can be eaten a couple of times per week.
GRAINS
Use wholemeal. Vary the type of grain products eaten. For example use barley bread one week and rye bread the following week. This is to avoid overloading on one grain.
FRUIT
Always eat on an empty stomach, 2 pieces per day.
SAVOURY FLAVOURINGS
Miso is a fermented soya or rice paste and is nutritious and suitable for those who are yeast intolerant. It can be used for flavorings in soups, casseroles etc.
TAHINI PASTE
Tahini is ground sesame seeds which are a rich source of calcium. It can be used drizzled on vegetables or used as a spread, dip or a dressing. Tahini can be purchased from health food stores.
ORGANIC FOODS
Organically grown fruit and vegetables, free-range eggs and poultry are the best alternatives.
WATER
Approximately 2 Litres daily. Water must be filtered or rainwater. 1 litre water to every 30kg body weight
Dietary Considerations for the Musculoskeletal System
There are a number of simple nutritional changes that you can make in order to decrease inflammation, slow down degenerative disease and reduce pain.
AVOID THE FOLLOWING
Coffee, tea, caffeine containing foods or drinks, alcohol, and saturated fats.
AVOID FOODS THAT INCREASE INFLAMMATION
These include potato, tomato, eggplant, chilli and capsicum. These foods can aggravate arthritic conditions and increase inflammation. Other foods which may have this affect include sugar, meat, ice-cream and cheese.
AVOID ALL ADDED SUGARS
For example crystallized sugar, jams, syrups and processed foods.
EAT FRESH FISH
At least 2-3 times per week. These fish are rich in Vitamin F factors: linoleic acid and EPA which help to decrease inflammation.
WHOLE GRAINS
Increase consumption of whole grain cereals and hard nuts. These foods are rich in silicon which is important for bone health.
IMPROVE DIGESTION & BOWEL FLORA
Most inflammation is greatly improved when digestion is corrected. This can be done by either taking digestive enzymes or apple cider vinegar with meals. Improving digestion and the acidity of the stomach ensures complete break down of any antigenic food protein that may exacerbate the condition.
Bowel flora can be improved with acidophilus fiber. These products can be purchased from the clinic.
INCREASE FOODS THAT ARE ALKALINE AND DECREASE FOODS THAT ARE ACIDIC
Alkaline Forming Foods (INCREASE)
| FRUITS | VEGETABLES | DAIRY PRODUCTS | CEREALS | MISC. |
|---|---|---|---|---|
Apples |
Asparagus |
Acidophilus |
Millet |
Alfalfa products NUTS |
* Acidic in nature, alkaline once consumed
Acid Forming Foods (DECREASE)
| FRUITS | VEGETABLES | DAIRY PRODUCTS | CEREALS | MISC. |
|---|---|---|---|---|
|
All preserved fruits, jellies, caned, sugared, & glazed Bananas (green) Cranberries Plums Prunes & prune juice Olives (pickled) Tomatoes |
Asparagus (tips) |
Butter Cheese (all) Cream & ice-cream Custards Milk (boiled, cooked, dried, pasteurized, canned) Eggs (esp. the whites) |
All flour products
Buckwheat Barley Breads (all) Cakes Corn Cornmeal Cornflakes Crackers Macaroni Spaghetti Noodles Oatmeal Pies/pastries Rice Rye |
Alcohol
Lack of sleep, overwork, worry, tension, anger, jealousy, resentment NUTS |
Commonly consumed foods in BOLD
Workplace Ergonomic Considerations
Setting up your workstation correctly is a vital step in preventing workplace over-use injuries.
The key components to a well organized workplace include chair set up, keyboard placement, computer screen and mouse positioning. Your overall work habits such as the type of tasks you perform and how often you take breaks are also important considerations in creating a balanced work environment.
Below is a workstation checklist so you can assess your own workspace. Your practitioner will discuss these results with you and help provide suggestions to best modify your workstation set up.
WORKSTATION CHECKLIST
Chair
- Can you get close to the workstation without any impediment? (Check the chair arms are not in the way and there is clear leg space?)
- Is the seat height adjusted so your thighs are parallel to the floor (or angled slightly downwards)?
- Are your feet flat on the floor (or on a footrest)?
- Is there a lumbar support in your chair? Is it adjusted to fit the small of the back?
- Is the backrest angle adjusted so you are sitting upright?
Screen
- When sitting tall and looking straight ahead are your eyes in line with the top edge of the screen (or slightly below)?
- Is the screen one arms length away from the body?
- Is your screen positioned directly in front of your body?
- Are there any issues with glare from the screen at any times during the day?
Keyboard
- Is the keyboard positioned approx. 5cm from the edge of the desk? Are your elbows directly below your shoulders?
- When your hands are on the keys, can you draw a straight line from the tip of your middle finger to your elbow?
- Is your body square when keyboarding? Do your NOSE and TOES point in the same direction?
- Do you copy information from documents, if so are they placed within the “T” zone?
Mouse
- Can you reach your mouse keeping your elbow at your side?
- Can you alternate your mouse to the left and right sides?
Work Organization
- Do you vary the activities that you perform regularly at work? (for example, alternate between keyboard use and filing?)
- Do you take short breaks during repetitive activity?
(You should not be sitting for longer than 10-15 minutes without a short break) - Are there things on your desk that could be kept elsewhere?
Clutter increases stress levels. - Are all regularly used items kept within close reach?
- Are all regularly used items within 30 – 160 degrees in front?
- Do you cradle the phone between your neck and shoulder?
- Do you move your body rather than reaching when performing any work task?
Your body should be squarely aligned in front of the task at hand. - If you have been looking at the monitor for more than 10 minutes do you focus on something in the distance?
- (A)Your eyes should line up with the top edge of the screen or slightly above.
- The monitor viewing distance should be approximately an arms length away.
- (B)The screen should be directly in front of you.
- (B)Your document holder should be vertical next to the screen or in between screen and keyboard.
- The small of your back should be adequately supported by a lumbar support.
- (C)Your elbows should be directly below your shoulders.
- (C)Your wrists should be in line with or lower than your elbows.
- (D)Your hips should be between 90-120 degrees.
- (E) Your knees should be at a 60-90 degree angle.
- Your feet should be flat on the floor.
Picture from ww.3m.com/cws/selfhelp/posture.html