This page contains useful pdf resources which you are free to download for your own use. I've tried to organise the information into categories and to the right of the page is a useful news feed with latest articles on fitness. Please click on the highlighted links or images to download a copy. This page is reviewed regularly and will be added to from time to time. If you do not have a pdf reader on your PC, you may download a free reader from Adobe by clicking on the link below:

Diet and Health                             

•  We should all be eating more fruit and vegetables, click on the image to the left for a useful recipe booklet 

 

          

• Plain old milk and cereal as a post 'work out' snack have been given the thumbs up by researchers at the University of Texas

• Low fat chocolate milkshake may well be superior to more expensive branded drinks as an aid to post exercise recovery. See the news article in the Telegraph and the research paper here. The following links to a useful American PPT presentation extolling the virtues of milk for young athletes

 

• In addition recent  research supports the view that soy or whey protein after exercise really does seem to stimulate muscle growth.

Injury advice resources

Use of packs and water following injury (printer friendly versions)

Download instruction sheet for using ice packs

Download instruction sheet for using hot & cold packs

Download instruction sheet for using hot packs 

Advice and information for common problems

Download injury prevention advice

Download blister prevention sheet

 

Download cauliflower ear infomation sheet

Download scrumpox information sheet

Download bruisng information sheet

                                                                                                                           A technicolour bruise

 A link to a poster resource from the RFU on the subject of concussion. The guidelines are designed to protect players from further injury and emphasise the need for caution following head injury:    'if it doubt sit it out'

• Further detail on  the treatment of injury can be seen by clicking on the image to the left

for the RFU site

• Click on the image left to link to the excellent NZRFU site with extensive video and checklists for injury care and prevention

(The following sections are under construction)                

Exercise for strength

• The right kind of stretching is important, visit the following link for an in depth discussion on how to achieve peak performance proprioceptive-neuromuscular-facilitation-pnf-and-benefits-warming-39319

Download exercise sheets for neck and shoulder

Exercise for endurance

Download Dave Mclean's 1992 classic article on fitness for rugby

Exercise for recovery

              Download urine colour chart to test if you are hydrated

If you are still not drinking enough fluid, why consume bottles of water and add to the mountain of waste created every day? Filtered tap water is better, with no needless waste of resources, and even the filters are 100% recycled.

Brita UK are a world renowned, innovative manufacturer and supplier of both filter jugs and plumbed in systems. They even have a  free downloadable 'drink alarm' which you can download to your desktop to remind you when to take a drink!

The information provided herein should not be used for diagnosis or treatment of any medical condition. A licensed medical practitioner should be consulted for diagnosis and treatment of any and all medical conditions.

© Greenhill Osteopathic Practice 2009

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