If you think you may be suffering from a medical condition that needs to be addressed immediately, then you should seek urgent medical attention. You should never delay seeking medical advice, disregard medical advice, or discontinue medical treatment because of information in this book.
On this basis, the medical and health information in this book is provided without any representations or warranties, expressed or implied. The author and publishers disclaim all responsibility for any loss, injury, claim, or damage of any kind resulting from, arising out of or in any way related to actions taken, or not taken as the case may be, as a result of information contained in this book.
FIRST EDITION 2012
Copyright © 2012 Iceberg Management Services Pty Ltd ACN 157 789 430 as trustee for Iceberg Institute Unit Trust
All rights reserved. No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical, photocopying, recording or otherwise, without the prior written permission from the Copyright owner.
National Library of Australia
Cataloguing-in-Publication entry:
Smith, Jason T., 1975
Get Yourself Back In Motion: A Physiotherapist’s Secrets to Pain Relief and Optimal Health / Jason Smith.
1st ed.
ISBN: 9781742982397 (ePub.)
Physical therapy.
Wounds and injuries – Physical therapy.
Pain – Treatment.
Sports injuries – Treatment.
615.82
Published by Iceberg Management
Digital Distribution: Ebook Alchemy
Conversion by Winking Billy
DEDICATION
This book is dedicated to the hundreds of physiotherapists who have invested themselves, throughout their careers, into the Back In Motion Health Group. Their expertise, loyalty and commitment to ensuring our clients achieve optimal life-long physical health cannot be overstated. It’s also their collective knowledge and experience that fills the pages of this book, and has helped create the unique health service Back In Motion is so highly regarded for. Thank you for being the most loved and trusted providers of physiotherapy and related services Australia-wide.
Jason T Smith
ACKNOWLEDGEMENTS
Writing a book is not a light undertaking. From concept through to completion, it is a deceptively large and complex process. However, it certainly has its rewards. Those rewards must be shared amongst a team of people who contributed to making this book happen.
Foremost, I want to acknowledge my closest friend and beautiful wife Paulina. And further to this, our three adorable sons Lachlan, Sebastian and Morgan, to whom we are totally devoted.
A special thank you to Ann and Terry (my parents), Raul and Nellie (my parents-in-law) and our close-knit extended family for their constant support, love and encouragement.
On a commercial note, I’d like to formally acknowledge Darren Stephens and the people at Global Publishing Group who together make up a professional team of proof readers, editors, typesetters, copywriters and publishers. Their expertise and insight opened my eyes to what was achievable and helped ensure this book was an instant success. Thanks for giving me this incredible opportunity.
I also appreciate the tireless efforts of Sue Publicover, Jodi Powell, Natalie Whittington and Clarisse Chaproniere in collectively assisting with the management of different milestones throughout the entirety of this project. They served at the less glamorous ‘grass-roots’ level in bringing the book to life. I am also indebted to Brad Beer, Max Kavanagh and Steve Whittington for their patience in reviewing my entire manuscript for ‘sense and relevance’. The three of you were indispensable in the process.
In addition to this team, I’m also thankful to Don Elgin, David Harry, Jeremy Kestenberg, Paul Linton, Rainer Maier, Peter Selvaratnam, Murray Seaton, David Spithill, Philip Vasyli and Brooke Williams who assisted me with research and content development in their related areas of expertise.
Thank you Raul Echeverria for selflessly illustrating all of the unique diagrams that populate these pages and doing so with a speed and talent that exceeded my expectations.
My own personal development is hugely indebted to the hours of mentorship, guidance and wisdom provided me by Michael Magyar, John Dwight and David McCracken.
Professionally, the Back In Motion Health Group has become the great icon of physiotherapy excellence only through the dedication and expertise of our people. In particular I’d like to thank my senior management team for their enduring efforts. It’s also the vision, energy and passion of every Practice Director (Franchisee) that has enabled us to realise our success. And behind them is the loyal army of employed physiotherapists and support staff across the country. Collectively, their work ethic and passion for our brand have inspired the framework and writing for this book.
Ultimately, as in everything I do, I write to honour God and acknowledge Him as the source of life. I want to hear His call clearly, and obey boldly.
CONTENTS
FOREWORD
CHAPTER 1 – A MOVING EXPERIENCE
Introduction
CHAPTER 2 – HEALTH IS A JOURNEY, NOT A DESTINATION
The Wellness Paradigm
CHAPTER 3 – RESULTS FOR LIFE
Abandon the ‘Quick Fix’ Mentality
CHAPTER 4 – WELLNESS IS A TEAM SPORT
Finding the right Health Coach
CHAPTER 5 – GETTING UNDER YOUR SKIN
Medical School in 15 Minutes
CHAPTER 6 – THE CORE ISSUE
Understanding Posture and Stability
CHAPTER 7 – GOOD ‘PICK UP’ LINES
Safe Lifting Principles
CHAPTER 8 – FIRST THINGS FIRST
Immediate Injury Management
CHAPTER 9 – THE ‘LAID BACK’ APPROACH
The Importance of Rest
CHAPTER 10 – LEAN ON ME
Crutches, Braces and Taping
CHAPTER 11 – THE HIRED HELP
Professional Treatments for Long-term Recovery
CHAPTER 12 – FEEL LIKE A CELEBRITY
Clinical and Traditional Pilates
CHAPTER 13 – EXTEND YOURSELF
Static and Dynamic Stretching
CHAPTER 14 – RUBBING IT OUT
Massage and Soft Tissue Therapy
CHAPTER 15 – LOOKING GOOD IN LYCRA
Safe Exercise and