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A bursa is a small fluid filled sac that provides a cushion and allows smooth movement between soft tissues, like muscles and tendons, and hard bone. It is like having a small water balloon, ie the bursa sac between a hard corner, ie the bone and a piece of rope, ie the tendon, so the rope won’t fray. It is a malleable and thin structure that will not burst. You have bursa all over your body and they are a normal structure in your body that reduce friction and allow smooth movement between different tissues in your body.

In this image of the hip, it illustrates the bursa between the bony prominence (that you can feel at the top of your outer thigh) of the greater trochanter and the soft tendon of the Iliotibial (IT) band. The earlier picture depicts some of the many bursa that sit around your knee.

Bursae (plural of bursa) can become inflamed with excessive friction, an injury, trauma or an underlying condition such as rheumatoid arthritis. This is known as bursitis, which is the term you may have heard after seeing the physio or after a scan. The bursal sac thickens, and more liquid is produced inside the sac causing a swelling effect. Bursitis is most common in the shoulder and hip but can occur throughout your body. The most common symptom is pain and it can feel warm, swollen and appear red. Conservative treatment through physiotherapy is about getting the surrounding muscles strong and working properly. It can also involve changing positional habits and identifying aggravating factors and eliminating them. Anti-inflammatories and ice are often helpful. More aggressive treatment can involve an injection of corticosteroid into the bursal sac or in severe cases a surgical removal of the bursa.

The take home message is that bursae are a necessary and normal structure in your body. The problem is when they become inflamed and sore from an injury or overuse.

Written by: Lachlan Oberg

Here’s a bit of fun courtesy of one of our happy walkers:

“Walking can add minutes to your life.

This enables you at 85 years old to spend an additional 5 months in a nursing home at $5000 per month.

My grandmother started walking five miles a day when she was 60. Now she’s 97 years old and we don’t know where the hell she is.

The only reason I would take up exercising is so that I could hear heavy breathing again.

I joined a health club last year, spent about 400 bucks. Haven’t lost a pound. Apparently, you have to go there.

I have to exercise early in the morning before my brain figures out what I’m doing.

I like long walks, especially when they are taken by people who annoy me.

I have flabby thighs, but fortunately my stomach covers them.

The advantage of exercising every day is that you die healthier.

If you are going to try cross-country skiing, start with a small country. “

Let’s Roam Newcastle in the wet! Couldn’t keep us down despite the weather. After a yummy lunch @ Talulah’s we racked up a few km’s in the legs in an outdoor scavenger hunt exploring Newcastle like never before. We walked from landmark to landmark to discover art, culture and history, solving riddles, answering trivia questions and completing photo challenges as they came. In the end, we finished with the No. 1 score to date!

Further to our previous news re Operation Christmas Child, I can inform you that our 8 boxes were delivered on Christmas Day to children in the Philippines. Every shoebox is a wonderful expression of unconditional love that brings Good News and Great Joy to the boy or girl who receives it.
Thank you again for participating in Operation Christmas Child. God bless you!

Here’s a new twist on a standing workstation! Click this link to learn how standing workstations have moved to the next level. Perhaps it lends more meaning to the term of ‘Sink or Swim’ when been thrown in the deep end at work…I hope the computer is insured and not plugged in. Not so sure about this one.

As the days get colder and drearier, Sports Medicine Australia (SMA) is urging Australians to ignore the temptation to go into exercise hibernation this winter.

Sports Physiotherapist Rosemary Riley said wet and wintry conditions combined with heightened injury concerns often prevent Australians from being active during the long, cold months. Sports injuries peak during the months of May, June and July, with sport related hospital admissions increasing by an estimated 30% during winter.

“While exercising in cold conditions can lead to injuries and illnesses ranging from chill blains, muscles strains and ligament sprains to broken bones and hypothermia, many Australians are unaware that most winter injuries can actually be prevented by good preparation and correct equipment,” Ms Riley said. “Although cold conditions can place extra demand on the body, with the right knowledge, preparation and attitude, you can be active and safe in winter and keep reaping those health benefits.”

SMA’s top tips for preventing injury this winter:

• Check the forecast. How cold, windy and wet will it be? It’s important to tailor your work-out attire to the forecast. Lightweight layers that breathe and can be easily stowed are ideal so you can add/remove clothing according to the conditions and your exercise level.
• Remember that sunburn can occur even on overcast days – particularly on the ski slopes – apply sunscreen and protect your eyes with UV protection googles or sunglasses.
• Protect your head and extremities from heat loss. Make sure you are equipped with beanies, gloves, well-fitting shoes and socks to limit excessive heat loos and prevent chilblains and frostbite. Ill-fitting footwear can also cause blisters, nerve and joint pain.
• Those with a pre-existing condition affecting circulation such as Raynaud’s or Diabetes should take particular care and should consult a health professional for further advice.
• Warm up and cool down gradually and thoroughly. Avoid cooling down when stretching by alternating stretches with warm up activities. Muscles, tendons and ligaments perform better and are less likely to injure when warm and elastic. Consult a Sports Physiotherapist for specific exercises to manage past injuries and special conditions.
• Drink up. It’s important to hydrate adequately and resist the temptation to ‘warm up’ with an alcoholic beverage as alcohol impairs thermoregulation and coordination. Avoid caffeine as it can also lead to dehydration.

“There are so many great ways to be active in winter – by following these tips your risk of injury and illness will be reduced – leaving you no excuse but to get out there and get active,”Ms Riley said. “The benefits far outweigh the risks!”

Source: APA InMotion July 2016