1. Back Pain

If you’re in a trade involving repetitive lifting, bending, twisting or carrying then the odds are you would have experienced some form of back pain at some time in your job.

Why?

Back injuries are the most common injury for tradies with nearly a quarter of tradesmen experiencing back pain.

The repetitive nature of manual labour in trade occupations predisposes the muscles, ligaments, vertebrae, and discs in your back to strains and sprains.

How to prevent back pain?

Clinical Exercise is a specialised form of exercise that focusses on core strengthening, overall body conditioning, motor control, coordination, balance, alignment, and breathing.

It is widely used to treat and prevent back pain and is available at any Back In Motion practice.

It is best to have Clinical Exercise exercises tailored to your body by your physiotherapist but below we’ve shown one Clinical Exercise exercises you could try at home.

Clinical Exercise ‘Dead Bugs’

Lie on your back with your knees and hands in the air.

Keep your lower back pressing down into the mat and your deep core muscles switched on.

Slowly lower diagonal limb pairs towards the floor. Return to the starting position and then repeat on the opposite side. If you are unsure how to contract your deep core muscles ask your physiotherapist.

2. Neck Pain

Do you spend a lot of time looking up? Any trade involving sustained neck positions, such as painters, electricians, roofers and tilers, commonly experience neck pain.

Why?

Prolonged neck posture can overstretch muscles, and shorten others, altering the biomechanics of the neck. Looking up for extended periods (eg. painting a ceiling) can compress the vertebrae in the neck causing unnecessary pain.

How to prevent neck pain:

If you find yourself in prolonged positions try and take regular breaks to put the neck into the opposing position.

If regular breaks are not possible, try mixing up the different types of jobs you do so that your neck is regularly changing positions.

Regular massage can help to release tight neck muscles from sustained positions, and should be a regular part of any tradesperson’s health plan.

3. Elbow Pain

Elbow pain is commonly experienced by tradespersons in jobs where repetitive lifting, gripping, and drilling is involved, such as carpenters, plumbers and electricians.

Why?

The repetitive nature of manual labour in trade occupations predisposes the tendons that act on your elbows and wrist to overuse.

It’s true that tendon’s love loading, but too much in a less than optimal way can cause issues.

Inadequate rest and poor wrist position when using tools can also increase the load on your tendons and joints.

How to prevent elbow pain:

Have a physiotherapist assess the way you are holding your tools as there may be a minor change in position that could make all the difference with your pain.

Try the following wrist exercises with a theraband to help strengthen the muscles and tendons that commonly are a source of elbow pain.

Theraband wrist extension and flexion

Stand on a theraband with your wrists facing upwards, gently lower your fists towards the floor, keeping the bend in your elbows constant. Let your wrists generate the movement and slowly bring the fists back up to their starting position. This will help to strengthen your wrist flexors.

Next, turn the firsts facing downwards, and gently lift your fists forwards, once again letting your wrists generate the movement and keeping the elbows still. This will help to strengthen your wrist extensors.

4. Knee Pain

If you work close to the ground then you’ve probably experienced knee pain.

Any trade involving prolonged kneeling such as tilers, electricians, plumbers and carpenters are the worst affected by this kind of pain.

Why?

Prolonged kneeling can cause unnecessary pressure on the soft tissue structures around your kneecap.

Our knees are not designed to bear weight like our feet and so using them in this manner can cause pain.

How to prevent knee pain:

Using adequate padding when kneeling is key if you have no choice but to kneel.

Sometimes, knee pain can occur from tight tissues on the outside of your thigh. To prevent this from causing or contributing to your knee pain, try foam rolling to release any tightness.

Foam Rolling

Lie on your side with the foam roller on your thigh and your forearm supporting you on the ground. Roll up and down on the foam roller, focusing on areas that feel particularly tight.

Things to consider:

• If you experience pain during any of the proposed exercises, cease the exercise immediately and consult your physiotherapist.
• Before undertaking any exercises for pain it is best to contact your physiotherapist to make sure the exercises are tailored to meet your needs
• Have a physiotherapist check your technique if you are unsure if you are doing the exercises correctly.

Reference: https://www.backinmotion.com.au/blog/article/4-common-tradesperson-injuries-how-to-prevent-them

How to ‘move more’ and reach your physical activity goals

When it comes to physical activity, we’re often told we need to move more. But what does this actually mean? How much exercise or physical activity should women aim to be doing?

The Australian Government has its recommendations, but what does this look like in the real world? We asked three women about their physical activity habits, to see if their weekly quotas reached the recommended amounts.

We also called in the help of Jean Hailes Head of Translation, Education and Communication, and President of the Australasian Society of Behavioural Health and Medicine, Dr Helen Brown, to give some tips, encouragement and advice to help them along their way.

A few things to know before we get started…

The recommendations for adults (aged 18-64 years) per week are:

• 150-300 minutes of moderate intensity physical activity, or
• 75-150 minutes of vigorous intensity physical activity, or
• an equivalent combination of both.

Remember: moderate intensity activities require some effort (puffing a little, but able to carry out a conversation), whereas vigorous intensity activities require us to breathe much harder (make us puff and pant).

These recommendations also include the total time you spend doing ‘incidental physical activity’ – that is, the tasks in your daily life that include being active; for example, walking to the bus stop, doing the shopping, or taking the stairs instead of the lift.

Incidental physical activity often occurs in bite-sized chunks and can be an easier way to build up to the recommended levels required for good health.

Nina, age 42

First-up is Nina. Nina is a mother of two girls, aged two and four. Nina works two days a week and often feels too stressed and busy to be active. “I always feel better after I do some exercise,” she says, “but with the kids and work, it’s always a juggle or a struggle, and some weeks are crazier than others.”

Nina lives within biking distance to work and sometimes cycles to and from work. On her non-working days, Nina estimates she does 20 minutes of (moderate intensity) incidental physical activity a day – mostly made up of cleaning the house, carrying the shopping, pushing the pram and generally running after her two little ones.

Here’s an average week for Nina:

What Dr Brown says:

Firstly, well done on doing some physical activity! It can be hard to find the time to do more in your jam-packed days, so instead, I would suggest you try to include more incidental physical activity and weave it into the tasks you’re already doing.

For example, you could walk with your girls to kinder, or when dropping them at a nearby friend’s house. Or, when you’re with your youngest, you could walk and push the pram, and try building up to a slow jog – this would be a good way to increase your vigorous intensity minutes and you’ll get more bang for your buck.

Keep up the cycling to work and, if you can, try to increase this to twice a week.

All the smaller bits and pieces add up too; for example, walking around a shopping centre can be counted towards your daily physical activity.

Bronwyn, age 24

Next up is Bronwyn. Bronwyn works full-time, often over-time. During the week, she feels she doesn’t have a lot of time for exercise. “On workdays I’m too stressed,” she says. “I try to pack in my exercise on the weekend, but sometimes all I want to do is hang out with my friends or sleep.”

Bronwyn uses her car a lot and her incidental activity is about 5-10 minutes a day, mainly consisting of walking around the office, to get a coffee and while doing her weekly shop.

Here is Bronwyn’s physical activity on a plate:

What Dr Brown says:

Being busy and stressed is a really common barrier to people being physically active. But it’s important to know that being active has physical benefits as well as mental benefits and can help to manage worry and anxiety.

I would suggest including a 20-minute brisk walk outside as part of your workday at lunchtime. This would add 100 minutes to your weekly quota, and you’ll feel better both mentally and physically.

Try blocking out the time in your work calendar and make it a ‘non-negotiable’ part of your workday. Keep a pair of sneakers at work and some leggings and socks in your desk drawer to make it easier. You could also consider talking with your manager about the possibility of getting a few stand-up desks at work or doing a weekly walking meeting.

All that said, walking is not enough for bone health, so I would recommend trying to include other impact activities on the weekend – boxing class is great, or see what other classes your local gym offers. Maybe even see if you can find a friend or gym buddy and go together – that way you can motivate each other and it makes it more fun.

Aggie, age 63

Lastly, is Aggie. Aggie is fit and flexible for her age. She lives alone, works three days a week and has a busy social life. Aggie has “never liked exercise and didn’t grow up playing sport”, but is active most days of the week, doing both physical activity for fun or socially, as well as part of her weekly chores.

Here is Aggie’s week of activity:

What Dr Brown says:

This is a great example of how you don’t necessarily need to be ‘sporty’ or ‘do exercise’ to meet the requirements. Well done, Aggie!

Gardening is a great way to keep active, as it’s excellent for flexibility and muscle strength. Plus, doing it with friends makes it more fun! The nature walks are another great way to be social and active at the same time. My recommendation for Aggie would be to try and include some uphill routes, as this would benefit her bone health.

A final word from Dr Brown for all women:

A good phrase to remember is: ‘Doing some is better than none.’ Start small and build up to the recommended levels. You don’t need to start off running a marathon; even a gentle walk is a win. Work some exercise into your day – whatever that looks like. And remember to include muscle strengthening activity, such as lifting, carrying or skipping, at least two days a week.

From the Jean Hailes website.

Published with the permission of Jean Hailes for Women’s Health
jeanhailes.org.au
1800 JEAN HAILES (532 642)

Via  jeanhailes.org.au

Published with the permission of Jean Hailes for Women’s Health

Was it the reheated leftovers from three – or was it four or five – days ago? Or the sandwich you bought one day from that café you thought looked a bit dirty? Or maybe it was the salad that spent too long out of the fridge? Whatever the culprit, chances are you’ve been affected by food poisoning at some point in your life.

Food poisoning affects an estimated 4.1 million people in Australia every year. The symptoms of food poisoning can range from mild to severe, but there are steps you can take to reduce your risk, says Jean Hailes dietitian Stephanie Pirotta.

Food poisoning is caused by bacteria, toxins or viruses present in the food or drinks we consume. In Australia, food poisoning is commonly due to bacteria, namely the Campylobacter or Salmonella bacteria types.

However, as Ms Pirotta explains, not all bacteria are bad for you; some bacteria in food is normal – and in some cases, such as the good bacteria found in yoghurts, it can even be beneficial.

“Bacteria becomes a problem and can cause food poisoning when they grow to unsafe levels, or if the type of bacteria present in the food is harmful,” says Ms Pirotta.

Symptoms of food poisoning may include nausea (feeling sick), vomiting, stomach pains, diarrhoea (loose watery bowel motions), feeling weak, headache, fever, chills or sweating. When the symptoms start, how long they last and how serious they are can depend on many factors.

A common assumption is that food poisoning is caused by the last thing the person ate. However, this is often not the case, says Ms Pirotta. “Symptoms of the bacteria Campylobacter food poisoning [one of the most common culprits] usually develop two to five days after eating the food,” she says. And which food is usually the guilty party in cases of Campylobacter? “This type of illness is frequently associated with eating undercooked chicken,” says Ms Pirotta.

So how can you best protect yourself? Below Ms Pirotta answers some frequently asked questions.

What are some potentially ‘high risk’ foods of food poisoning?

Many people know that chicken or fish are common sources of food poisoning, but there are other common foods that can be potentially dangerous. Sources of food poisoning will usually look, smell and taste normal, so in this way it can be hard to detect.

Some potentially high-risk foods include:

• raw and cooked meat (including red meat, chicken, turkey and seafood) and foods containing these, such as a casserole or curry
• eggs and foods containing eggs, such as omelette or quiche
• dairy products and foods containing these, such as custard or cheesecake
• deli meats and smallgoods, such as ham or salami
• cooked rice and pasta
• prepared foods, such as coleslaw, pasta salad, rice salad, fruit salad and other ready-to-eat foods such as a sandwich/roll/leftover pizza that contain foods listed above
• opened pre-packaged foods (can, carton or plastic container/bag), especially foods not refrigerated straight after they are opened.

What is the ‘temperature danger zone’?

This is the temperature range in which harmful bacteria can grow to unsafe levels in food. The danger zone is between 5⁰C and 60⁰C.

This means it is best to keep cold foods cold – in your fridge, set below 5⁰C – and hot food should be kept and served hot – at 60°C or hotter. Using a food thermometer is an easy way to measure food temperature. These can be bought at most supermarkets.

For freshly cooked food that you’re not going to eat straight away, the Australian Food Safety Information Council advises to cool them to below the danger zone as quickly as possible: divide food into small shallow containers and place in the fridge or freezer as soon as it stops steaming.

How do you know if a food has been out of the fridge too long, if it can be put back in, or when it should be thrown away?

The ‘2 hour/4 hour rule’ tells you how long potentially high risk foods can be safely held at temperatures in the danger zone – for example leaving the food outside the fridge, after cooking or at the table.

1. If the food has been in the danger zone for two hours or less, it is generally considered safe to eat OR to put back in the fridge to eat later.
2. If the food has been in the danger zone for 2-4 hours, it is generally considered safe to eat straight away (not stored for later).
3. If the food has been in the danger zone for four hours or more, it may be unsafe to eat and should be thrown away.

What’s the deal with cooked rice?

Many people are unaware that cooked rice, when improperly stored, is a common source of food poisoning. Cooked rice is a perfect growing ground for bacteria as it is moist, full of carbohydrates for energy and provides heat. Rice grains often contain the bacteria Bacillus cereus. These bacteria can form spores that are able to survive the high temperatures of cooking. If uneaten rice is cooled slowly and left in the temperature danger zone for too long, tiny spores can grow and produce a harmful toxin (poison).

This also means reheating the cooked rice does not kill the spores or destroy the toxins that have already been produced in the rice, so they can still make you ill.

Food poisoning symptoms from this bacteria and its toxins usually consists of vomiting and/or diarrhoea for up to 24 hours.

What are some other tips we can practise at home to avoid food poisoning?

• When cooking or preparing food, try to prevent food or food surfaces coming into contact with other parts of your body or your clothing (also, wear clean clothing when cooking)
• Cover any cuts or abrasions on your body
• When preparing food, wash your hands using warm water and soap before you start, as well as:
  • after going to the toilet (ensure you remove any aprons prior to going)
  • after touching other body parts and coughing, sneezing, smoking, blowing your nose, eating
  • before handling ready-to-eat food (such as salad)
  • after touching raw foods (such as meat)
• Use different utensils/ chopping boards for ready-to-eat foods and raw meats
• Do not prepare food if you are ill or experiencing diarrhoea and/or vomiting
• When buying food, ensure that the food packaging seal is unbroken, within its use-by date and that the can is not dented.

Food can be a celebration and bring great joy as well as healthy nutrition to your life and body. Let’s keep it that way by following Ms Pirotta’s advice. Find out more about good nutrition on the Jean Hailes website.

The recommended treatment time for non-urgent patients is 2hrs at emergency departments. Add a few life threatening emergencies and that 2hr wait can extend significantly.

In 2016 at Gold Coast university hospital 100,432 people went through the emergency department and the team there did an amazing job at treating those people.

The average wait time according to myhospitals.gov.au was 5 hrs and 31 minutes – compare this with a regional hospital such as Wollongong which was over 13hrs! The Gold Coast team ROCK!

https://www.myhospitals.gov.au/compare-hospitals/time-in-emergency-departments

The challenge for families and something we are asked a great deal is – we suggest when it’s not an emergency but could be serious.

An example might be, a child with a fever, cough and headache especially in winter. Or a person with a skin infection or rash that just seems to be getting worse.

Gastro bugs are always high on our list as it’s important to minimise the spread and keeping a person at home with a gastro bug reduces the chance of spreading into the community.

For many older people living at home in our community, simply being able to be treated at home can be more comfortable for the patient and their family.

We ensure though that anyone we do see has their consultation notes sent to their GP. This ensures the continuity of care and we recommend following up with your local GP as an important part of the process. After all they know you.

Dial A Home Doctor offers remarkable medical care when you need it most. If someone at home is sick after hours or on the weekend, just dial a home doctor on 139999.

Dial A Home Doctor is a free bulk billed after-hours Doctor service – We Come To You.

*Home Doctor Guaranteed within 90mins. If you book online Mon-Fri by 4:30pm, Sat & Sun by 10:30am. We reserve the right to take more time in case of giving priority to more serious conditioned patients as we always attempt to prioritise young children and the elderly.

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition

One question we get asked a lot is “When should I call an after-hours doctor?”

While it may seem logical – there are actually standards and rules that we as an after-hours service have to follow.

We can only take calls from

• 4pm on a week day with doctors arriving to begin appointments at 6pm. Before this, it will go to a voice mail advising we cannot take bookings.
• From 10am on a Saturday – again doctors arrive a little later with appointments beginning from midday through until the wee hours
• All day on a Sunday or public holiday – our doctors and care team are available to take calls and bookings.
• Bookings can be made online, however these are only processed after 4pm on a week day and 10am on a Saturday.

Our job is again to support the community with an after-hours service only. To ensure local GP clinics and practices have support for their patients when they can’t be there. And to reduce the strains on the emergency departments.

Dial A Home Doctor offers remarkable medical care when you need it most. If someone at home is sick after hours or on the weekend, just dial a home doctor on 139999.

Dial A Home Doctor is a free bulk billed after-hours Doctor service – We Come To You.

*Home Doctor Guaranteed within 90mins. If you book online Mon-Fri by 4:30pm, Sat & Sun by 10:30am. We reserve the right to take more time in case of giving priority to more serious conditioned patients as we always attempt to prioritise young children and the elderly.

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition