Spinal Health For Surfers

Dr Andrew Burgess has been a surfer all of his life, has completed research[1] into the injuries and risks associated with competitive surfing. Before the study there was limited research on the health behaviours and wellbeing of surfers.
His study also examined surfing injuries in relation to the type of surf board used including short boards, long boards, body boards, etc. as previous research had categorised surfers into a single group, rather than being distinguished by surf craft use.
The results of the study found that 81% of those surveyed incurred at least one surfing-related injury in their lifetime, while 58% have experienced a surfing-related injury within the current surfing season. Lower back injuries were also the most common injury reported by surfers.
Along with these injury figures, only 44% reported seeking treatments for at least one surfing related injury in the current season.
The overall physical and mental health scores of surfers in the study were high, and those in the study generally maintained well balanced diets, consuming alcohol at a lower risk level than the average Australian.
The study concluded that Australian competitive surfers fit the stereotype of healthy and active people, however, are susceptible to specific injuries related to their sport, with acknowledgement of further research to be conducted.
While it is not possible to entirely prevent injuries, these tips can help you reduce the risk of injuring and straining your back.
Surfing is a physically demanding sport therefore warming up prior to your surf can help reduce the toll it takes on your body. It doesnbt need to take too long b try some light exercises and mobility work for 10-15 minutes before you start surfing, to get your muscles ready for the ocean.
Drink plenty of water. Stay hydrated at all times to reduce the effects of heat, cramping and help aid recovery.
If you are looking for a stretching program, try the Straighten Up exercises included in the Straighten Up (Australia) app. These are also designed to improve spinal health, stabilise core muscles and enhance health.
Finish off your surf with a few light stretches. Stretching allows the muscles to loosen up and may help prevent sports injuries.
If youbre an avid surfer, whether professionally or recreationally, itbs important that all aspects of your health are taken care of.
With the most common area of injury being the lower back, visiting a chiropractor may help alleviate the severity of pain and injury to the spine.
[1] Burgess, A, Swain, M & Lystad, RP 2018, bAn Australian survey on health and injuries in adult competitive surfingb Journal of Sports Medicine and Physical Fitness. DOI: 10.23736/S0022-4707.18.08381-0

Steffi's Healthy Pork Schnitzel

Pork schnitzel (thin and bashed out, preferrably from the organic butcher)
Macro organic dijon mustard
Tapioca flour (health food store)
Eggs (about 3 depending on the amount of schnitzels)
Almond meal
Grass fed butter (or tasteless coconut oil….but butter is a lot nicer o
Cover each schnitzel with about a teaspoon of mustard on both sides and add salt and pepper.
Prepare 3 plates: one with flour, eggs and the third plate with almond meal.
Cover the schnitzel first with flour, then with egg and then coat them in almond meal. Set them all aside or you could make a start with mealting butter (quite a bit) in a pan. Fry the schnitzels on both sides until golden brown.
Donbt cook them too hot as they can burn quickly. I always wipe the pan out with a paper towel after one round of schnitzels.
When cooked, sit them on a piece of paper towel, so the extra fat can get soaked up. Serve with lemon.

Steffi’s Easy, Healthy School Lunch Ideas

School is back! One thing we have noticed come up a lot when talking to parents about the start of the new school year is the chore of making school lunches! The two biggest issues are keeping it interesting and keeping it healthy.
Since 1/3 of our kids meals come from their school lunchbox, making healthy choices is super important. It not only makes them feel better, but they also perform better if they do not have to deal with the effects that come with sugary, processed foods.
There is an endless supply of packaged, convenient snack foods in our supermarkets, but most are processed and packed with sugar.
Stay away from supermarket muesli bars, fruit twists and chips. Some healthier alternatives are natural seaweed snacks or Coconut yoghurt. The easiest way to know that your kids are getting the right nutrients in their school lunches is to make them yourself .Our practice manager and Dr John’s lovely wife Steffi has put together a few quick and easy school lunch ideas to share with you. Their eldest daughter has just started school and she is thoroughly enjoying mum’s lunch box fillings!! Here are some ideas for you to try, keep an eye out for our next blog of a few of Steffi’s quick easy recipes..

Simple Salad-lettuce, cucumber, carrot, tomato with homemade dressing. Homemade chicken mince muffins. BBQ grilled steak and squash. Watermelon hearts, carrot sticks and pear

Marinated chicken drumsticks (tamari ,honey ,salt, pepper)Carrots, tomato, apricot, grapes, blueberries and cheese. Coyo coconut yoghurt and homemade banana bread muffin.

Steffi’s healthy pork schnitzel. Cheese. Carrot sticks. Home made muffin. Sauerkraut. Raspberries, mango, cucumber. Seaweed snacks. Apple.

Dr John and Steffi’s daughter Jelina with her lunch box! Filled with goodies like: Homemade sweet potato fries. steamed brocoli. cauliflower rice with butter chicken. Apricot. Kids probiotic bite, cucumber, cheese,grapes bluberries, banana and apple. Olives, organic hotdog.