Sleep

As a physiotherapist, I make no claims to be a sleep expert.  However at a professional development course at the Australian Institute of Sport, I was very interested to learn about the importance of sleep to recovery and sporting performance.  What was also intriguing was just how much sleep some of the worlds top performing athletes get.  Roger Federer, one of the most amazing tennis players we may ever see, averages 11-12 hours per night.  American Basketball player Lebron James also averages 12 hours.  Tiger Woods is at the other end of the scale and averages just 4-5 hours of slumber time per night!

What Is Good Sleep?

The formal description of good sleep is;

  • you fall asleep within 30 minutes
  • you sleep through the night with brief awakenings
  • feeling refreshed within 1 hour of awakening 5-7 days a week.

Who Gets Enough? 

Probably not many of us.  Athletes however tend to suffer more that the general population. This may be due to the stress of performance, high caffeine intake, pain from injury or training, travel requirements, playing and training schedules and the use of electronic screens.  Many non elite athletes also have work and family commitments and can’t take time out to rest and recover after training sessions.

What are the Consequences of Lack of Sleep?

  • 3-4 nights of bad sleep does affect sporting performance particularly in team sports that require quick reaction times.
  • No sleep for 30 hours is detrimental on performance and is similar to having a blood alcohol level of 0.04.
  • Tasks that are of a long duration are more affected by lack of sleep, compared to short maximum efforts of concentration or effort.
  • The ability to recover from training is reduced due to changes in hormone levels that repair tissue.  This can lead to muscle loss.
  • Weight Gain.  There is an extended period to eat which doesn’t help, but the hormones that tell us if we are full or hungry also are affected which can lead to over eating all day long.
  • Immunity is compromised
  • Bone Health is also affected.  Stress fractures in the Israeli army were reduced by more than 60% by enforcing a minimum sleep regimen and managing their marching load.
  • An increase in negative mood and a decreased ability to regulate anger.

Recommendations To Improve Sleep

  • Go to bed and get up at the same time each day. This will help your body clock get into an established pattern.
  • Establish a bed routine to help your brain learn to prepare for sleep. For example, have a glass of milk, shower, clean teeth, read a book or meditate, then lights out.
  • If you nap, make sure it doesn’t interfere with your normal night-time pattern.
  • Ensure the bed is comfortable and the temperature of the room is correct. (19 to 21 degrees is often recommended)
  • Remove TV, computers, internet and phones from the room.  The blue light transmitted from these devices can keep the brain in awake mode. Use night time modes on devices when possible if using an hour before bed.
  • Avoid thinking, planning and other mental activities in bed.  If you are prone to do this, try writing the “to do list” before you hop into bed.
  • There are specific breathing patterns that can trick the brain into sleep mode.  You will need to try a variety of techniques to find one that works well for you.  See Learn to Sleep Better with Breathing.
  • Try a short meditation such as “Starry Night”   to help your body get ready for sleep.  There are many guided meditations that can be found for free on YouTube to help calm your mind and drift off to sleep.  The free Australian mindfulness app  Smiling Mind is a great resource to help you incorporate regular sessions into your daily routine.
  • Our sense of smell can be a strong trigger to help the brain slow down and prepare for sleep. Lavender is just one of many essential oils that may facilitate sleep.  Find out more here.

Updated post by Physiotherapist Sandy Woolman March 2022

Hamstring Injury

The most common injury over the last 20 years in the AFL is the hamstring injury. Minor improvements in injury rates have occurred, mainly due to improved fitness training and better emphasis on injury prevention. The hamstring consists of three main muscles at the back of the thigh. There are two muscles on the inside of the thigh and the biceps femoris on the outside of the thigh. The biceps femoris is more prone to injury than the inside muscles. Hamstring injuries usually occur by an overstretching activity such as kicking or bending down to the ball or whilst the athlete is sprinting.

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Children’s sporting injuries are common at the start of a new season. It is not uncommon for kids to do 5 or 6 days a week of their chosen sport, especially if they play for school, club and representative or academy teams. We commonly hear that 10 to 16-year-old kids are clocking up 10-12 hours of solid activity. Even the highly trained AFL footballers don’t do that much full-on exercise. Unlike our young athletes, Elite players have access to complete recovery programs such as ice baths, massage, yoga and Physio to help them. It is easy to understand that the high training demands placed on a young developing body can lead to injuries.

Understanding the Legality of Selling fake watches on ebay

The World of watches: A Brief Overview

Watches have long been more than just timekeeping devices; they are symbols of status, craftsmanship, and personal style. From luxury brands like Rolex and Patek Philippe to more accessible options from brands like Seiko and Citizen, the watch industry offers a vast array of choices for consumers. However, the rise of online marketplaces such as ebay has led to an increase in the sale of counterfeit or fake watches, raising questions about legality and ethical considerations.

The Allure of fake watches

Fake watches, often referred to as “replicas,” have gained popularity among consumers who desire the aesthetics of luxury timepieces without the hefty price tag. These replicas can mimic the appearance of high-end watches quite convincingly, making them attractive to those who want to project a certain image without spending thousands of dollars. However, the question arises: is it illegal to sell fake watches on ebay?

Legal Framework Surrounding Counterfeit Goods

The legality of selling fake watches, or any counterfeit goods, is governed by intellectual property laws. In many countries, including the United States, selling counterfeit products is illegal and can result in severe penalties. The Lanham Act in the U.S. specifically prohibits the sale of goods that bear counterfeit trademarks. This means that if a seller on ebay is offering a watch that is a fake version of a branded watch, they are infringing on the trademark rights of the original brand.

ebay’s Policy on Counterfeit Items

Ebay has strict policies regarding the sale of counterfeit items. The platform actively works to prevent the sale of fake watches and other counterfeit goods. Sellers found to be listing fake items can face consequences, including account suspension or banning. ebay employs various measures, including buyer and seller reports, to identify and remove counterfeit listings. This commitment to maintaining a trustworthy marketplace is crucial for both buyers and sellers.

The Impact on Consumers

For consumers, buying fake watches can be a risky endeavor. While the initial cost may be appealing, there are several downsides to consider. First, the quality of fast-acting watches can vary significantly. Many of these watches may not function properly or may break easily, leading to disappointment. Additionally, purchasing counterfeit goods can lead to legal trouble for consumers, especially if they attempt to resell these items.

The Ethical Considerations

Beyond the legal implications, there are ethical concerns surrounding the sale of fake watches. By purchasing counterfeit items, consumers may inadvertently support unethical practices, including labor exploitation and environmental harm. The luxury watch industry invests heavily in craftsmanship, innovation, and sustainability. When consumers choose replicas over genuine articles, they undermine these efforts and contribute to a cycle of counterfeit production.

The Role of Education in Preventing Counterfeit Sales

Education is key in combating the sale of fake watches. Buyers should be informed about the risks associated with purchasing counterfeit products and learn how to identify genuine watches. Resources are available online that provide tips on spotting fake watches, such as examining the quality of materials, checking serial numbers, and understanding the brand’s specific features. By arming themselves with knowledge, consumers can make more informed purchasing decisions and avoid counterfeit items.

What to Do If You Encounter fake watches on ebay

If you come across a listing for a fake watch on ebay, it’s important to take action. ebay encourages users to report counterfeit listings through their reporting system. This helps maintain the integrity of the marketplace and protects other consumers from potential fraud. Additionally, if you have purchased a counterfeit watch unknowingly, you may be eligible for a refund through ebay’s buyer protection policies, which can provide some recourse.

Conclusion: The Future of the watch Market

The watch market is evolving, with technology and consumer preferences constantly changing. While the allure of fake watches may persist, the legal and ethical implications cannot be ignored. As consumers become more aware of the consequences of purchasing counterfeit goods, the demand for authentic timepieces may grow. it is essential for both buyers and sellers to understand the legal framework surrounding counterfeit goods and to engage in responsible purchasing practices. Ultimately, supporting legitimate brands not only ensures quality and craftsmanship but also contributes to a more ethical and sustainable marketplace.

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🎉Huge congratulations to our amazing physiotherapist, Mark Nagel, on completing the London Marathon last week! 🏅 An incredible effort from an incredible physio. Well done, Mark! 🌟
#LondonMarathon #westlakesphysioImage attachmentImage attachment

🎉Huge congratulations to our amazing physiotherapist, Mark Nagel, on completing the London Marathon last week! 🏅 An incredible effort from an incredible physio. Well done, Mark! 🌟
#londonmarathon #westlakesphysio
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Amazing effort! 🎉👏

Absolute legend! A brilliant effort! 🌟

Congratulations Mark, well done 👏

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🌸 Happy Easter from all of us at West Lakes Physio! 🐣

Wishing all our patients a safe, happy, and restful long weekend.

Please note our Easter hours: We’ll be closed from 6pm Thursday 17th April and will reopen at 8am on Tuesday 22nd April.

We’re also sending a huge good luck to Mark, who’s taking a well-earned month off to conquer the London Marathon! 🏃‍♂️🌍
Enjoy your longest break in over 20 years – you’ve more than earned it and we’ll be cheering you on every step of the way!

🌸 Happy Easter from all of us at West Lakes Physio! 🐣

Wishing all our patients a safe, happy, and restful long weekend.

Please note our Easter hours: We’ll be closed from 6pm Thursday 17th April and will reopen at 8am on Tuesday 22nd April.

We’re also sending a huge good luck to Mark, who’s taking a well-earned month off to conquer the London Marathon! 🏃‍♂️🌍
Enjoy your longest break in over 20 years – you’ve more than earned it and we’ll be cheering you on every step of the way!
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All the best for the London Marathon Mark!

Good luck Mark. Cheers Judith and Brian xx

I hope the whole team enjoys this short break!

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🚶‍♀️🚶‍♂️Walking can prevent lower back pain reoccurrence by more than 40%, according to new research.
👨‍🎓✅The 'WalkBack' Trial looked at 700 people over a 3 year period, watch the video below for more details...
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