MONDAY NIGHT INJURY CLINIC

The Sports Injury Clinic holds a regular Monday night injury clinic between 6pm and 8pm, phone 9783 9990 on Monday to be directed for your attendance. Our Physiotherapist will assess, treat and direct a rehabilitation program for your players immediately as well as an active management plan to avoid spending more time than is necessary on the sidelines. On the day of assessment our physiotherapist will contact and report to the injured players coach or manager by phone or email to report findings and outcomes. You will also have immediate access to Sports Medicine Doctors for assessment and investigations if required. A monday night injury clinic session is fully covered by your private health fund with no gap to you, or in the event you don't have private health insurance the cost is $20.

PREVENTING RUNNING INJURIES

Facts on running injuries

Running has one of the largest participation rates. Statistics from the Australian Sports Commission's 2004 survey showed an estimated 1,312,000 Australians aged 15 years and older participated in running.
Running is a popular fitness activity because of its health benefits, affordability and convenience.
However running can cause injuries, often due to over training - people doing too much, too soon.

How many injuries?

• Up to 70% of recreational and competitive runners sustain overuse injuries during any 12-month period.

The causes and types of Injuries

• 42% of all running injuries are to the knee, followed by 17% to the foot/ankle, 13% to the lower leg and 11% to the hip/pelvis.
• Overuse injuries can occur from training errors (running frequency, duration, distance, speed and lack of leg strength and flexibility) and inappropriate surfaces, terrain and footwear.
• Overuse injuries, as a result of training errors, are more common than acute injuries such as ligament and muscle sprains and strains.
• The most common overuse injuries are patellofemoral pain syndrome (runner's knee), iliotibial band friction syndrome, plantar fasciitis, meniscal injuries, tibial stress syndrome and patellar tendinopathy.
• Reducing the distance, frequency and duration of your run can prevent injury.

Safety tips for runners

Good preparation is important

• Before running, see a professional to identify potential musculoskeletal and health problems that may contribute to injury.
• Always warm up and cool down by jogging slowly.
• Injured runners should consult a professional about how to prevent re-injury.
• Hydrate prior to running and consider taking water on longer runs.

Good technique and practices will help prevent injury

• Avoid doing too much too soon. Establish a graduated training program. Allow 24-48 hours rest and recovery between running sessions. Cross training, cycling or swimming can be done on 'rest' days.
• Start slowly at a pace where you can have a conversation without breathlessness.
• Gradually build up running speed and distance (no more than 1-% per week).
• Cut down if you experience pain. Pain is a sign that the body is not adapting to the exercise load.
• Include lower leg strength and flexibility exercises in your training program.
• Avoid running when you are tired and at the hottest part of the day. Schedule runs for early morning or late afternoon and run in the shade, if possible.
• Drink water or a sports drink before, during and after running.

Check running surface

• Run on a clear, smooth, even and reasonably soft surface. Avoid uneven surfaces, sand and concrete.
• Gradually introduce surface change.

Wear the right protective equipment

• Wear shoes specifically for running that match your foot type. When buying new shoes have them fitted by a professional and take your old ones with you so the salesperson can identify where your shoes wear the most
• Wear light clothing, sunscreen and a hat to protect against sunburn.
• Wear reflective clothing so you are visible to motorists.
• Use a head torch when running where there are no streetlights

Personal Safety

• Always tell someone where you are going, your exact route and how long you will be.
• If using an iPod or headset, do not have the music too loud - stay alert and aware
• Carry identification, a whistle, a mobile phone or loose change for public payphones. Know the location of public payphones on your usual routes
• Choose well-lit, populated routes and avoid dangerous and isolated areas
• Whenever possible run with a partner, in a group or with a dog.

Other safety tips

• Running is not an appropriate form of exercise for those who are heavily overweight, have significant skeletal malalignment, unstable hips, spinal stress fractures or knee cartilage damage.
• Access professional guidance from a running coach at your local athletics club. Not only can your technique and fitness improve, but you will also meet like-minded individuals to run with. Contact Athletics Victoria to find your local club and coach.

If an injury occurs

• Rest or modify your activity to allow overuse injuries to heal and inflammation to subside.
• Gradually return to running (10% increase in distance per week) once flexibility, strength and endurance have returned.
• If you suffer severe or continuing pain, welling or less of motion, seek medical attention from a sports medicine professional.

This article was provided by SmartPlay, to see the original document click here.

TSIC RUNNING ASSESSMENTS

Whether you are just starting out or an elite athlete a running assessment is a biomechanical evaluation of your technique performed by physiotherapists designed to correct abnormal factors that may be contributing to your injury or to prevent injuries occurring in the first place. We will observe your technique and provide feedback and advice that will help enhance your running or cycling style to maximize your efficiency and become injury free.

• Address pain in knees/lower back/neck and shoulders from cycling or running
• Help overcome faults that can effect your training and performance
• Work with your coach to overcome flat spots in your training
• Improve your efficiency by teaching you the correct muscles to use

Request a running assessment as you will receive an individual appraisal with our experienced physiotherapist that is CLAIMABLE on your PRIVATE health insurance.

To book a running assessment call us at TSIC on 03 9783 9990.

A PRO-ACTIVE 2007 FOR YOUR CLUB

The Sports Injury Clinic gives you tips and offers services that can help your club be pro-active in preparation on the training track and ultimately lead to improved performance on the field.

Ground conditions affected by the drought are just one of the challenges we face during 2007 in getting your players up to peak condition.

However, with The Sports Injury Clinic’s AFL approved programs and player management systems, we can implement effective strategies for your club in a structured and pro-active way, 7 days a week.

Some of the concerns coaches consistently raise with us include injury reoccurrence, non structured training nights and rehabilitation programs.

The Sports Injury Clinic can address all these issues positively, working within your current club infrastructure.

What can we do for your club?

Assistance 24 hours a day

Your club will have access to an on-call physiotherapist who will give immediate assistance for players coaches and trainers 24 hours a day. Just call 1800 351 421 for on-the-spot advice.

Exercise Physiology

The Sports Injury Clinic’s qualified Exercise Physiologists can come to your club and conduct specialist training sessions. They can also assist with structuring your training year based on prior knowledge of football injury and best outcomes. Exercise physiology sessions are also available on-line for your club during training and specialist injury sessions. (i.e. Hamstrings, groins, quads, knee/ankle injury.)

Injury Updates

You will receive 20 Injury Updates per year which will give you facts and information regarding certain injuries for use by coaches and players.

TSIC Newsletter Promotions

Thank you to everyone that entered their names in the TSIC Newsletter Promotion for their chance to win 1 in 6 coniditioning programs with an exercise physiologist. The winners of the promotion are:

• Gail Smith
• Linda Smith
• Carrin Rolley
• Teena Porra
• Karen Becker
• and Sue Pearson

Please contact the Practice Manager Olivia Martin to claim your prize by calling 9783 9990 or via email on olivia@tsic.com.au.

For everyone that didn't win a prize, we are now starting to run a second promotion. Entry into the new competition gets you a chance to win a pilates start up pack to the value of $245, A start up includes 5 sessions consisting of:

• 1x Real Time Ultrasound Session with a Physiotherapist.
• 2x One on One Sessions of Pilates in the BodyWise Pilates Studio.
• and 2x Group sessions of Pilates in the BodyWise Pilates Studio.

For your chance to enter simply click here to access the form and fill out your details on the entry page.