Monthly Archives: March 2017

Reward and recognition: How to ‘achieve’ in sport without being a Pro’

My life motto is to dream, believe and achieve in all that I do and I believe that anyone can if they set their mind to it.

Today I call myself a Triathlete and Ultra Marathoner.

Four years ago I didn’t know how to ride a bike and I couldn’t swim a lap of the pool.

I will be the first to admit that I am not a Pro’ triathlete. I don’t even necessarily have the talent to reach the podium in my sport, but I do have the passion and drive to achieve all the personal goals I have set for myself within triathlon and in life.

But passion and drive didn’t stop me having to face some significant hurdles in my journey from absolute novice to completing an Ironman in my first year of the sport.

Whilst training for Ironman Melbourne in 2014 I was diagnosed with Rheumatoid Arthritis (RA) which is an autoimmune disorder that causes pain and swelling of the joints.

Defying all odds, I completed the event!

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Ironman is no mean feat even for the fittest athlete. It comprises of a 3.8km swim, 180km bike ride and then a full 42.2km marathon. So for me to cross the finish line in a very respectable 14 hours and 7 minutes was a HUGE accomplishment. Especially when you consider that most people diagnosed with RA to the degree I have it are rarely able to get out of bed in the morning.

I did actually end up in hospital at the completion of the event for a week and a half.

However I am not a quitter and I refuse to give up, no matter how hard and crappy my RA is so since that Ironman moment I have also competed in a bunch of events including the 50km 2016 Great Ocean Rd Ultra Marathon, 50kms of the 2016 Surf Coast 100 as part of a team of two and I have a big list ahead of me for 2017 – including another Ironman.

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So now I find myself giving back to my sport.

Two years ago I took on the role of President of the Bayside Triathlon Club which is one of the biggest Triathlon Clubs in Victoria with over 500 members. This has been no easy task, but it is one that I love and am extremely passionate about.

In two years we have increased total membership by 30% and female membership by 40% – which I’m really proud of.

I’m also now on the board of Triathlon Victoria which enables me to further encourage and promote the participation of Women into our sport.

I am an everyday person with the positive attitude and drive to succeed in all that I do. I also have a proven track record in “getting things done” both in my personal and professional life. I never take on something I don’t believe I can whole heartedly achieve at and I have I made a commitment to myself to always give back to the things that make me happy.

Many people believe that being recognised for what you do is a result of the place you get in a race. For me it’s about being in the race and representing what you believe in. Not only in triathlon but in day to day life.

My goals range from something as simple as getting out of bed, to something as big as racing Ironman.

I am proof that anyone who has the drive, commitment and determination to achieve something can be recognised for it. You’ve just got to ask yourself what do you want to be recognised for?

By Sonia Dunne, Triathlete @sonia_D227713173804_10153781682415547_845512458671438348_n (002)

 

Thoracic Pain & Large Breasts : How to manage the discomfort

 

The thoracic spine is the section of spine between your cervical spine (neck) and lumbar spine (lower back). Each vertebrae of the thoracic spine has a rib connected on either side and the upper ribs connect to the sternum at the front of your body.

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Due to the attachment of the rib cage to the thoracic spine there is limited movement through the upper back region. Consequently we can often get stiff and sore in the upper back. Sometimes stiffness in the thoracic spine and in the joints between the thoracic vertebrae and ribs can refer pain to other areas such as your sides, front of torso and arms.

Position of the breast on the chest wall:

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Muscles of the chest wall:

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Muscles of the upper back:

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Some factors can increase the risk of getting stiffness and/or pain in the upper back.

Examples include:

  • Poor standing posture
  • Poor sitting posture
  • Lots of time spent sitting
  • Engaging in lots of anterior focused activities and exercises
  • Having a large bust

The weight of a large bust puts increased force on the chest wall and can, amongst other things:

  • Tighten the pectoreal muscles
  • Pull the shoulders forward (which can also lead to various shoulder injuries)
  • Round the top of the thoracic spine (kyphosis)

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Some ways to prevent and treat pain and/or stiffness in the upper back:

  • Massage of the chest and shoulders
  • Physiotherapy (which may include mobilisation of the thoracic spine)
  • Spikey ball/tennis ball/cricket ball self-release of pec muscles blog pic jblog pic k
  • Stretches- focused on opening the chest and loosening the thoracic spine
  • Upper back strengthening exercises

  • Improving posture
  • Using a lumbar roll for support when sitting
  • Decreasing time spent sitting or interspersing sitting with regular standing/walking/stretching
  • Modifying activities to decrease load on front of body
  • Getting properly fitted for a good-quality brablog pic u
  • Wearing a good quality, fitted sports bra for exercise

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If you are experiencing ongoing upper back or chest pain and these steps do not help please consult a medical professional.

 

By Lauren Starr, Physiotherapist

Hi, my name is Lauren Starr and I’m a 28 year old physiotherapist. I’ve been working in a busy physiotherapy clinic in Melbourne’s South East for three years now and I love it! As well as assessing and treating people in rooms, I also take clinical pilates, hydrotherapy and yoga classes.

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Outside of work I spend most of my time running. I have been focussing on athletics recently, but I also compete in trail and road events.

I am lucky enough to have a partner and dog who also love running so we go on lots of running adventures together in our campervan.

In my downtime I enjoy spending time with family and friends, reading and baking.