Author: drmark09

See below.. ideal gifts this time of year… In fact any time of year actually

This is the first part of Jenny’s talk to Footscray lacrosse club last weekend.  The first part of the talk recorded is on the topic of Entropy and why its normal not to do anything at all but easy to excel if you are prepeared to invest some time of energy into getting better.  Enjoy…

Joint statement from Cancer Council, Endocrine Australia and Osteoporosis Australia and as such used by the Royal Australian College of GPs a new guideline for Vitamin D has just been published at..

http://wiki.cancer.org.au/policy/Position_statement_-_Risks_and_benefits_of_sun_exposure

As Ive been hobbling there last 2 days due to an achilles tendinosis flare up I asked the SA Redbacks physio John Porter for some advice. The crippling pain ( yes I do get man flu as well) was due in the main to me running around with very fit football women as my wife was coaching them. Being a New Zealander, as you can imagine the kicking wasn’t too accurate so there was a lot of running retrieving wayward balls. I caught John as I slowly made my way down the stairs at the Adelaide Oval where Im looking after the Redbacks as the game day Doc. Johns advice is such – stand on the toes halfway dorsiflexed with body weight only for 30 seconds, 45 seconds off then repeat for a total of 5 tip toeing episodes. Keep repeating every hour and do this for 2-3 weeks. Then each week slowly progressively load the isometric contraction until up to 1.8 x body weight. The pain as guide should only be 2-3 / 10. If more then unload. Once you start adding the extra weight do the high weight one day then the next 2 days do body weight only. With patella tendinosis- the knee is extended to 45 degrees and help there and for high hammy best is the leg press, hip mid range to 70 degrees with no added weight initially then load up after the 3 week vital period. If they have no access to a machine then a supine 2 legged plank with hips at midrange again progressing to 1 legged plank then weight added across the low abdomen. In John and my experience this is a lot more effective for reducing pain and starting recovery than rubs, dry needling or other passive therapies. This is slightly but not much modified from Jill Cooks program in Melbourne. Hope that help other tendinosis sufferers – and the patients of course.

Cheers, Dr Mark

This drill is to help develop the ability to use the brain, talk and practise a physical skill ( ball bouncing ) at the same time.  Count up in ones, 3s  whatever up and down the line.  Enjoy.

Jenny Williams is interviewed by Phil Smyth for Channel 44 – South Australia’s community channel.  This has been one of the most requested interview from Channel 44.   Topics range  from family,  Jenny’s sporting career and perhaps some secrets shared about how to be a champion in sport and in life.