POST RACE RECOVERY | Firstly, Congratulations.
Our team have complied a few key tips for those having raced at Ultra-Trail Australia or SMH Half Marathon this past weekend.
1) Begin rehydration within 10 minutes of completing the race and also replace electrolytes, using a formula such as Powerade or Gatorade. This will also help to replenish some of your energy/glucose stores.
What is it?
Ankylosing Spondylitis (or AS) is a disease that causes inflammation and pain to the spine. It affects 1-2% of Australians of the population. The first symptoms usually appear between the ages of 15-40 years; and are 2 to 3 times more common in men. The diagnosis is made by a Specialist Rheumatologist with a thorough examination, blood tests results and Ct-scan, MRI or X-Rays of the spine and pelvis. Symptoms include chronic low back pain of insidious onset, joint stiffness in the morning, pain aggravated by rest and improved with activity, and pain in the second half of the night.
Many women have trouble controlling their bladder. Maybe you leak urine or wet yourself when you laugh, sneeze or cough. Sometimes it can happen when you are exercising or lifting such as picking up child or bags of groceries. Maybe you find it happens if you are in hurry to get to the toilet like when you are putting the key into the door after being out. Or sometimes you just feel the urge to go to the toilet more frequently than normal and know the location of all the public toilet locations in your local area.
You are not alone. These are common symptoms of incontinence and these symptoms can vary from mild to severe and they can impact on your daily life. You don’t have to be old to suffer incontinence.
Many women like you, put up with these symptoms, many “too embarrassed” or “too busy” to seek help. Many women accept these symptoms as being a normal part of a women’s life. But incontinence can be treated and often completely cured.
Incontinence symptoms are most commonly first noticed in women after childbirth. It generally starts because the muscles of your Pelvic Floor that support your bladder, uterus and bowel become stretched, loosened or torn as a consequence of childbirth. The symptoms often start out mild but can progressively worsen with subsequent births, gynaecological surgeries and old age.
This problem is unlikely to go away on its own.
You need to take action; learn how to correctly do pelvic floor exercises, start doing them and adopt some simple lifestyle strategies to regain bladder control.
Ideally, all women should start early, exercising the pelvic floor whilst pregnant and continue after childbirth. Sadly this commonly doesn’t happen. Women get busy, get distracted, forget to do their exercises or have not been taught to do them properly. Many women don’t know if they are doing their exercises properly and often can’t feel any muscles working at all. So a minor problem can progress to a more major problem.
Good news! It’s never too late to start training your bladder and your pelvic floor muscles, even if you have been a little slack over the years. So ladies get started!
Jo Wholohan is a local physiotherapist who is able to assess your Pelvic Floor muscles and Bladder function and start you on a suitable exercise program. Like any other exercise program it is vital that you know what you doing otherwise you may be doing more harm than good. Jo is able to monitor and progress you through your program.
Book an appointment and find out how to regain control.
Leaking urine or wetting yourself can happen to women if the pelvic floor muscles become weekend, loosened or torn after childbirth and/or gynaecological surgery. You may notice it when you cough, laugh or when you are doing some exercise. Some women have it more frequently and find that they need to wear a pad.
This problem is unlikely to go away on its own and more than likely will progressively worsen the more babies you have and with ageing.
You need to take some action! The earlier the better however it is never too late to start!
To prevent urine leaking out you need a strong well functioning pelvic floor. This will also support the internal organs to prevent prolapse and assist core stability which is essential in preventing low back pain.
Don’t put up with these symptoms. See Physiotherapist Jo Wholohan who is trained to assess your condition, train you on how to exercise your pelvic floor properly and provide you with the right program to avoid further problems. Book in and take control.
If your baby has been diagnosed with Developmental Dysplasia of the Hip (DDH) we now stock and fit Pavlik harnesses.
To ensure that your child’s treatment time is reduced, it is paramount to apply the braces as soon as they are diagnosed.
We fit the same harnesses as the public hospital but without the wait.
In addition, you can make an appointment with our Paediatric Physiotherapist, who will give you advice on your child’s development at each step of the way.