Joint health

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hopping forward so this is what we're going to go over today team there will be a little bit of um Anatomy physiology at the start just
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so we can get an idea some of us might be pretty clued up in this area um others may not have so much knowledge
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or experience around it so we're just going to go over joint um bones things like that and then we'll
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look a bit into how we can care for our joints what is arthritis uh how to prevent and manage arthritis
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um some dietary considerations and then um some questions and discussion again
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ideally make this as as interactive as possible I know zoom's not the the easiest format for that but
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um yeah please do keep sending things through um or even feel free just to Chuck the hand up and Chuck some questions through
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I'm more than happy to um talk to you guys afterwards as well if you do have anything more that you'd
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like to discuss um so pumping forward so my experience
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with arthritis so outside of managing um some some clients that have come
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through in my two years in in rehab um my biggest experience with uh
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arthritis was was actually being diagnosed with juvenile arthritis when I was 12.
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um it's a it's a form of rheumatoid arthritis which is a auto inflammatory disease
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um which in layman's terms is basically the the immune system
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um gets confused and releases inflammatory chemicals that attack healthy cells and and tissues within the
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joints generally starting with that that outer capsule and then honing it on in
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um being diagnosed at such a young age um was tricky at first it took a long
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time to really hone into to what that was um and then get that um diagnosis and
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the the following treatment from there so um as someone that has has had it I
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definitely um yeah understand understand how crippling
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um the pain can be it is something that is extremely
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um extremely uncomfortable and can really inhibit uh day-to-day life
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um so trying to get a hold of it as early as possible and dealing with it is is really key
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um and we'll discuss that going forward
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so what we're going to look at now team is is what is a joint um this is the the predominantly is
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what's going to be affected by your arthritis uh so joint is part of the
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body with two or more bones meets to allow movement
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every bone in the body except the hyoid bone and the throat mixed with at least
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one other bone in the body causing a joint there's many different shapes of joints
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and this will change and um yeah depend on on the function of the
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The Joint that we need
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so to make up our joints team we're first going to go over um bones and the the composition of them
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and some of these are a bit more important than others but just so we can get a basic understanding so we've got
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the diaphras there uh main shaft select portion of a long bone
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um your cortical or combat bone
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this is basically the yeah you can see it you can see it there on the side um if you fight this bulbous ends of the
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the long bone honeycomb spongy
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um this is where you're sort of getting your red marrow and this can
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directly be affected by by arthritis you're articulating cartilage or your articular cartilage this is
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probably the main one team this is where um arthritis is going to cause the most
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discomfort and Etc so a big one thing like there that are articular cartilage it doesn't state it
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directly on this um diagram team but if you're just looking
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[Music]
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if you look at the bottom um at the distal if you vices there's a almost like a smoother looking component
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um of that bone there and that is your articulating cartilage for that pistol
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end of the bone uh periosteum dense fibrous membrane covering the end
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of the bones um fibers merge with biomes welding the two structures together
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muscle tendon fibers also merge providing sound Anchor Point and attachment so again another one team
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that's that's going to heavily be affected by um onset of arthritis
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um cool I think we're just going to skip past
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that team there was a little bit of a deeper dive but I think we'll just keep us moving along get into
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uh the different types of joints themselves so three main pumps the joints
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throughout the body um and these break down again a little
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further but um some good examples here so we've got our fibrous joints that's that's going to be found
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uh in the in the skull um
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it's going to be more of your your tight-knit those three moving bones um at the start that become less movable
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towards the end uh end of your life they'll sort of harden up and just have a bit of a
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structure between them that holds them nice and firm stops them from moving around too much
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um from there you got your card religious bones and you've got the spine there so
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um another good example and then uh synovial joints um and that's sort of our our
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main one um that's where a lot of your free Mobility comes from
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um that's that's the one that's going to be affected most by um arthritis but as um as we did see in
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the the questions earlier it can um you can definitely get arthritis through those cardiologists and the the fibrous
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bones as well which can definitely inhibit and and cause pain especially if it's through through that spine a lot of
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nerve structures and through there um synovial joints are more common you
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know your your fingers wrists elbows knees all those sort of ones and they're
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made up again of uh of different types pushing forward into ah
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synovial joints so these are just a different ones team this is more just nice to know nice stuff so you've got
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your pivot going um the spine um hinge point which is your elbow
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Federal Point in the in the fingers a bit more um same with your
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all in soccer it's like the The Hub um shoulder would be another example of
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that um and then your your plane joint s or your tassels which is a bit more
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but more complicated so that's as you can see Team a lot of different joints
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um which is unfortunately a lot of different places where we can um pick up
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and develop arthritis um I can see you've got your camera on
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but we can't see are you having camera troubles all right get rid of that
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I'm sure sorry team um I've got I've got it on I'm not sure
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this this computer might be a little older um turn it back on is that working now
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yep there you go we can see now brilliant the old off and on um we'll see how it how it goes I'm not
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sure how good the internet is here it's a little uh a little sporty but
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yeah hopefully hopefully it uh plays the game for us sweet so
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um again just another uh deeper dive team will go through this fairly quickly
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um but a few important things to note in here so what makes up a joint uh so joints where two bones meet as as
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mentioned previously um we've got our cartilage there that's a really big one to note uh type of
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tissue that covers the surface of the bone at the Joint cartilage helps to reduce the friction of movement within a
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joint uh arsenovial membrane yeah another important one
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um synovial membrane lines The Joint steals the joint capsule which has all of our articulating fluid in their
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arsenovial fluid um that just keeps everything nice and
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um free moving yeah it just keeps it keeps it all going it's the it's the oil uh to
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our engine uh ligaments so ligaments are surround the joint and limit the joints
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movement um there are bones or bone anchors so prevalent here in our
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um in our knee joint got our ACL um PCL those sort of ones that stop the
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The Joint from moving too much more more than it should do so tendons are muscle attachments onto
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the joint um which allows for movement basically if you've got my strong tendons then we
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can look after them we're going to have some nice strong muscles as well so we want that to we
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want to try and strengthen that that's going to help with our joint strength overall versus
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[Music] we can see our burst is there the easiest easiest way or what I find
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um a nice easy way to remember the burst is is almost like a cushion between any
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articulate point of the The Joint where you're going to get a lot of movement it's like
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a little Kushner that's going to stop too much rubbing or friction between
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hard surfaces um and then yeah mentioned the um
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synovial membrane which inholds the the synovial fluid um so synovial fluid's our last little point that we'll touch
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on it's just a clear thick fluid um secreted by the synovial membrane to help lubricate the joint and just allow
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for that movement so a lot to take on team I know we've gone into a bit of amp
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and stuff like that but hopefully that gives you a bit of a um an idea around the joint just how
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complicated it is and how many different structures make make up our joint and really if any of these
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um go wrong or pick up and then you know some sort of um inefficiency or an
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injury or um whatever it may be you can see just how um how much is in there and it's
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it's almost a bit of a domino effect as soon as one part of the joint starts to fail other ones are going to try and
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compensate and then that's going to cause extra wear and tear and we're going to get more and more
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sort of damage happening to that that joint All Right Moving On
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to the good stuff so what is arthritis so you can see here
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on the left team we've got a healthy joint that's whatever you think should be looking like we've got nice strong
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cartilage there on the ends of our bones we've got that um synovial fluid inside the the middle
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arsenovial membrane on the outside keeping everything in Tech and it's looking good
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what we've got in the middle there team is our osteoarthritis so
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osteoarthritis is basically the the breakdown of of cartilage
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um or any other structure within the within the joint causing that that pain that friction as you can see uh might
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start to kill it cartilage is gone we've got not as much as synovial fluid in there
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um potentially a bit of a inflamed Bursa on the the left hand side there
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um so you can see that the joints just starting to break down a little bit which has been going to cause a bit of
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bone on bone friction um which is is never good and it's just gonna increase inflammation and cause
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damage to that joint on the right hand side team we've got our rheumatoid arthritis uh so
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rheumatoid um although the symptoms are very similar
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um the the cause is quite different so rheumatoid arthritis is a disease in
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which the immune system detects The Joint um generally starting with the lining of the joints and then deteriorating
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as it goes on and so again yeah a lot of inflammation in and around that joint on
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the um on the outside of it and that's just slowly getting worse and worse coming on
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and so two different types two main different types of arthritis and uh yeah that's they're the two that
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we're going to cover today there are there are more um and you can sort of dive deep um but this is our sort of a broad stroke brush
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um over arthritis today
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all right so how to care for your joints you're going to cover um four major
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topics today um and weight loss uh good exercise habits hydration levels and
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Recovery we have a bit of a deeper dive into each of these as we move through
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so first one weight loss real simple um a few way less the joints are going
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to have to take less pressure as they go through um which is then going to relieve the
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amount of of strain the amount of friction um causing uh causing those joints so
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it's it's yeah it's not rocket science team but it's sometimes a hard one for people to hear and definitely to work
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towards um if you do have arthritis is the tendency to want to move less
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um not do as much exercise and all that good stuff so um yeah but hopefully um we can we can
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discuss a little bit of that later on um but looking through team um up to one
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pound of fat loss can relieve up to four pounds of pressure in the joint which is which is pretty huge um really important that we decrease
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that pressure on the joint um and give it that time to sort of heal recover and move through its range
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without having to Super load it um yeah these is a way the pain is as
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mentioned we're going to have reduced inflammation due to the the less pressure in there
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um vet also does produce an inflammatory a lot of inflammatory chemical steam so if
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we can just reduce that fat percentage in and around um that joint we're going to have this
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harsh chemicals going in there and it's going to be at a clear and flush through that joint a little easier
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um and reduced disease activity again back to that inflammatory um caused by all the all the fat storage
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it's super important that we we keep that out
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uh yes yeah one pound of of uh effect can relieve up to four pounds of
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of pressure on the joint um yeah
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sorry team getting used to the the zoom format
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uh so next one good exercise habits this is massive
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um and and probably a bit of a biased uh for myself being a PDI this is generally
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going to be our our strength and knowledge um in and around here but good exercise
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habits is really going to help um with our arthritis it's going to help
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basically to build up those joints we're going to have stronger structures which means that they're less likely to
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Decay um and it's going to decrease the rate at which they they are sort of breaking
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down and moving um ideally we're looking for a minimum of 150 minutes per week
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that might sound like a lot especially if it's pain you know a lot of people associate
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that have arthritis will associate exercise with pain um so things that we can sort of do to
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ease it or make it a little bit easier take extra time to warm up and cool down
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um if we can give ourselves a little bit of extra time get that body moving it's going to help promote that blood flow
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which is going to get more blood into that joint means we're getting more nutrients in there more oxygen
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and we're just going to be moving a little easier a little more freely than we would be if we're coming into a into
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a session stiff um same with the cooldown it's just helping us look after our joints it's looking after our tendons looking after
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our muscles which as we saw earlier um all connects into those joints and if
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they're going to be aggravating if they're tight if they're pulling it's going to pull on the joint it's going to move things around that aren't
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necessarily going to be in the right position and can cause friction in other areas so
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um a lot of like patella pain that's come from from tight or loose
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muscles in the legs over tight in one area may be a little loose in another um and it changes and it causes that
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friction so really important that we look after our joints in that respect as well
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um next Point we've got cardiovascular strength uh cardiovascular and strength sorry uh
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so cardiovascular as we mentioned before that um the ability for the body to get
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nutrients in and around and then utilize it once it's there massively improved by
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a cardiovascular um ability and strength training if we can have strong muscles we're going to
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have strong joints strong tendons that's just going to help with that that whole ability it's got a deload
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[Music] um the amount of stress that's going straight into the joint if we can take
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some of that on with uh with our strong muscles so um what I mean by that is is more like postural things how we stand
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um if we've got you know good strong legs we've got good posture and through there we're less likely to stick
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um our joints you know where some people will like push their knees back and stick that up um just to deload pressure off the
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joints and and take that onto our um muscular system as opposed to our skeletal system
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huge one team down the bottom this is probably the biggest takeaway I know it's right at the bottom of the slide
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halfway into it but if I could give um one piece of advice to anyone that is
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either suffering with arthritis now or um is maybe prone to arthritis arthritis
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unfortunately is um one of those things that that can run in the family so if your your parents
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have had really bad arthritis your grandparents have had really bad arthritis it's it's yeah you're probably
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gonna see it and one form or another down the track so um try and keep those impact options
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nice and low so low impact we're talking about swimming biking
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um if you are into those those cardio options you can do things like um circuits down at the gym with your local
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PDI as long as they're um not thrashing out anything too hardcore
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um or having those those low impact options knowing knowing if if you are a regular circuit attender or something
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like that and you do have pain and one of your joints ask ask for those low impact options because it's going to
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help prolong the longevity of that that joint keep everything nice and strong
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um yeah and just just lead to healthier joints as you as you keep going we want to keep that exercise coming
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um so even if it's things like getting in doing a bit of echo jogging um as part of your 150 minutes a week
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that's that's going to be huge huge benefits in there you're moving the joint through a low impact option and
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it's it's just gonna yeah it's gonna help everyone movements movements really key to these joints the more you restrict it
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um yeah that the more it's going to decay
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um this is almost more important team as we do start to age as well
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muscle mass decreases approximately three to eight percent per decade after the age of 30.
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um and this rate can decline even further after the age of 60. uh and voluntary loss of muscle mass strength
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and function there's a fundamental cause and contributor um and disability of of older purse so
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really important that we do look after those joints team as we as we keep going on we keep exercising it's going to help
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maintain and decrease the speed through the muscles um which has been going to help with those joints uh one of the
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questions we got team um where should I be stretching um what should my stretch pain
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um be at between sort of one to ten my advice always around stretching is that it should be discomfort you should get a
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little bit of discomfort from stretching but but never pain um you want to I you know avoid that as
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much as possible somewhere in the the three
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um three to four maybe five at the absolute Max um in terms of in terms of stretching you
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want to get good stretch through the joints um and and through the through the muscles through the tendons but
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um yeah ideally pains never a word we want to use to um describe stretching it's more about
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getting a good passive release there's a lot of mechanisms that do
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restrict muscles from over stretching um and we don't want to yeah activate
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them basically the more relaxed and passive you can be through your stretching generally the more
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um the body will will release off um we did have I mentioned about reconstruction of joints um so those low
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impact options are a really good place to start um if you're doing nothing else just
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trying to get on um a bike get in the water um and move that joint as
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you can through as as great a range as possible at a at a good impact for
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yourself a nice low impact to start and then slowly building up um you can definitely regain strength
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within um joints that have have had full reconstructions in them but it does take time um and you're going to need to look
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at low impact options to start um sorry for all those Runners it's probably going to be something that's
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that's more of a once in a blue moon as opposed to every other day um but yeah reconstruction joints is
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going to be that low impact stuff um and probably for the longevity of the Reconstruction trying to remain in that
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that low impact Zone as much as possible um we did look at spinal arthritis as
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well again this is something um and it can really depend on the
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um severity of the decomposition of the joint but perhaps something to talk about with um with
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your medical but you know with a doctor or something like that um or a physio to get a better idea
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um but as a as a general rule of thumb joints like to move and spines in particular like to move so low impact
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stuff is going to be great swimming um is probably your your big one a lot
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of other things running you're getting a lot of darling pressure um through that spine so just just keep
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that in mind um yeah when you're moving a lot of twisting you tend to like to move
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through front and and back side to side um twisting is going to be really good
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for it just moving through that different range trying to get it exposed to the front um different stimulus
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shifting forward um so hydration levels
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um really important helps helps to reduce our inflammation um helps with the special of toxins it's
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going to allow for better lubrication um inside the joints which is then going to allow to yeah give basically reduced
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friction um on those articulating surfaces sorry team I'm just aware of how much
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I'm rambling on um so we'll pump through through that one
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slow down on team we'll cover a bit more please just just shout out um in the
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uh in the in the questions
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um recovery and we mentioned this a little bit earlier instead extracting post activity can
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help maintain flexibility uh and range in motion of the the joints so those those tendons their muscle length that
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we can avoid putting accessories through the joints by having nice number hustles
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that can move for a good range of motion that's always going to help um it's going to help both reduce pain and any sort of uh potential
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further to pay to that that point um for heat a lot of discussion um going
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on at the moment around heat and cold therapies um both really good for for different
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uses um in terms of 100 sure that I can find to directly
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help support um arthritis there was there was limited stuff um so perhaps this is more of
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going to be a bit of a trial and error but what you can definitely use heat and cold therapy for
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is pain reduction um so if you're getting a lot of swelling in the joint The Joint feels
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super swollen all the time it's it's hard to move but
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um yeah and it's basically got a lot of inflammation through there and it's just
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a pain thing um getting some cold uh or the cold pack on it something like that to help reduce
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that inflammation um and the stiffness of the joint can can really help um and then
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blood going into there or potentially a form of inflammation which is going to help to get nutrients into that joint
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it's going to help with that recovery process um going forward I've just had a question come through
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um stands for Recovery I personally use massage guns
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um something it's not an absolute cure-all like I wouldn't I wouldn't say just buy a massage gun and forsake everything
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else but it's a great tool um to have in your recovery toolkit
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um especially if you know you've had a bit of a long day and you're sitting on the couch and you're like man I just I'm
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just exhausted but you want to do something for your your recovery grab a massage done and then get into those
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short areas um same as what you do with like a foam roller or something like that try and
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find where it is
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um I hope that's answered your question
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um cool moving forward
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so how to prevent and manage arthritis um focus one team is to look after your
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joints exactly what we just covered um all those those four things it's
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gonna one help prevent it um and and to manage that that pain it's
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it's it's a it's a hand in hand thing if you can look after your joints and keep them strong and and healthy you're going
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to prevent it um and then once you you do start to get those symptoms coming in as painful as
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it might be at the start and there's as much trial and error as you might need to do it is super important to get out
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and exercise and move and get their body going and keep everything
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um everything moving um we've had uh tins device is good for
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arthritis pain foreign I haven't read any literature that
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directly supports tins machines um to arthritis pain
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um where you might get a bit of relief in um and this is more just a personal
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opinion team so um please take it with a with a grain of salt I haven't done any
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um direct diving into this one but I'll try and answer the question as as best as possible
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um tins machine which for people that aren't aware is a device that you strap onto your muscles and it's basically
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sends an electrical signal to the muscle that then stimulates it and gets the the muscle require through
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um a different uh intensity of stimulus which is generally controlled by a
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remote of of some kind that's held by the person in use
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biggest thing for teens in terms of joint um would be getting muscle stimulus
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where there may be a lack of it so say for example you're having um
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knee pain um and your quadriceps you might have three of your
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um your four quadriceps firing really well but maybe your your vestus medialis um which is that big teardrop one right
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by the knee which which can be a bit of a problem for some people is is not necessarily firing as well
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um using the TENS machine on um on that muscle to help get it stimulated
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get it moving and Unison with the rest of the quite a little bit better which is a more even distribution of
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um muscle activation when you're exercising which is then going to allow for those tendons to take an even load and stop
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potentially pulling their um fatalities and over which is then going to cause friction
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um I hope that that's sort of helps explain where where tensors can be used
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um a good good bit of cut um but I haven't seen anything um directly related to um upping out
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arthritis pain cool
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um dietary considerations um so this is for people with
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um or Imaging arthritis um I've got on the the screen there a
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few different um supplements um depending on where you go and what you
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read um some of these are almost
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I guess dismissed a little bit some of them can be seen as um I've gotten the word now
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uh sort of you know the mind uh thinking it's working and and so it does work
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um type of purpose uh type of supplements but
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there is some evidence at least for all of these ones that I have put up there are more there
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um but none of these are going to directly uh damage or cause any any pain or
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um reduction and Joint function or joint health um so what it might be a case of is
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either um trying them out seeing if it does have any um
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any luck or any worth to you and going forward
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um and seeing what what doesn't doesn't work so I'll just break them down real real quickly so
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um glucosamine is is uh just helps to slow deterioration of of the joints it's
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a um helps with their articulating cartilage uh curcumin and turmeric helps
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to reduce inflammation um and general um what's this thing going to help with
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inflammation within the joints calcium again um it's going to help prevent
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deterioration of the joint help to keep that articulating cartilage nice and strong uh vitamin D
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um really big for nutrient absorption within the joint within the muscles everything like that so good
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um source of vitamin D is going to really help going forward um in omega-3 which reduces inflammation
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within the joints that's found in things like um fish oils um
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I think there are some plant-based ones as well for for our vegetarians out there
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yeah absolutely um as as they've stated their vitamin D is specially important for um over 60s
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yeah yeah really important all those all those deficiencies seem really important to get
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um get tested for and make sure that you aren't efficient in any vitamin but um
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yeah vitamin D was one that keeps coming up when I was looking into into this one into arthritis
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um a few other ones yeah we won't we won't punch um too much into those today on touring through this hour really
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quickly other things um there was a question about alcohol
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um is it gonna is it gonna do any damage to the joys or is it is it
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something that's going to cause inflammation unfortunately yes it is um
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yeah limit limit alcohol um as as per anything Team I'm not going to say don't have any alcohol I think
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you know extremes don't always work um but try and try and limit your your
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intake when and where you can think about how fast your your body is going to be able to take on and um
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like break down distribute that alcohol and get rid of it in and out of your system
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um an excessive amount and a constant intake of it is going to lead to um yeah yeah inflammation within the
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joints basically so limit where you can Team um and just be be sensible around their
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alcohol intake all right so forward
34:54
so big one what do we do within defense there's a variety of different things
35:00
you can do to see this question yeah effectiveness of Mediterranean diet
35:07
um nightshades potatoes yeah yeah absolutely definitely something I looked at um
35:14
the results I found were sort of inconclusive a lot of the stuff was more so
35:20
um online as opposed to direct um studies done for inflammation reduction
35:26
within arthritis specifically however things like the Mediterranean diet those
35:32
low inflammation diets um we're coming back with with exactly that
35:37
more information than the body so it's sort of the same argument with the alcohol right
35:42
um for reducing inflammation within the body we're going to reduce the inflammation within the joints um which has been going to allow for for
35:50
this paint um more mobility and and get a recovery within those areas so definitely
35:56
something consider um and think about um when you are taking it on
36:01
um yeah if it is something you're interested in team then then do have a look online I don't have any specific
36:07
recommendations um but do have a look for those um yeah Mediterranean diets is a big one
36:14
um but look at low information low inflammation diets um would be the one to look at online
36:20
and have a look around see what's going to work for you um and what's going to be maintainable are you going to keep eating up is it
36:26
something that's um that's going to keep running itself on your plate and it's not going to be a battle for you to to
36:32
consume it every time you're uh sitting down for dinner
36:38
oh
36:45
yeah I'm a Christian hands sorry I have seen any better case of user or loser
36:51
effectively yes as long as you're using it correctly you want to make sure you're limiting um
36:57
that impact going for those those low impact options and and keeping the body going so we can keep
37:03
um keep the body from rectifying then we're going to be in a good good place
37:09
and Bone bruises arthritis
37:14
again I'm not 100 on it one team I'd like to give you a uh concrete answer on
37:20
it that's probably something I might have to look into and get back to you um about
37:26
um but again it's it's something that's going to be causing
37:31
um damage to the structure of the bone and breakdown of the point effectively
37:37
depending on where that bruises so any sort of
37:43
any sort of major um major inflammation or discomfort to that
37:50
joiners is gonna definitely if not directly cause it it's not going to help
37:55
um in terms of of leading towards arthritis but probably dependent on the severity and the the location
38:05
cool I'll just quickly jump into this one team um because we're nearly done and there is a an opportunity for questions at the end we'll go through
38:11
all of that um so what to do within defense team is uh as someone who's been in rehab
38:17
um the biggest thing I had was was people either coming directly to me uh or people unsure of of what to do or
38:23
where to go to help um get themselves in through the right path um for themselves
38:28
for arthritis management or whatever it may be whatever um rehab needs you you may have the
38:36
first thing the blue team is to book in um a consult with your local DHC they could do a number of things
38:43
depending on the severity um or their diagnosis of of what you have
38:48
um things like Orthotics or special specialist shoes um have been have been uh
38:55
proven to sort of give a little bit of help more than arthritis if you can if you can limit that impacts it might even
39:02
be as as easy as renewing those shoes um every six to six to eight months so
39:08
that you do have good cushioning and for those joints um they may do something like a like an
39:14
MRI which is going to show directly that um arthritis impact a little harder to get
39:22
within defense sometimes a little hesitant um to get those those MRIs done they do come at a large costs but definitely
39:29
something that that may occur or they may send you to a specialist um for whatever that may be it might be
39:35
a specialist a podiatrist might be you might get a variety of things coming through
39:41
um from there what they they may do also is refer you through to the physio things that the
39:47
physio is going to look at um is your posture your gate so how you're walking how
39:52
you're running is that having any immediate um impact on on joint health muscle
39:58
Health all those different things imbalances so whether you're super left side right side balance
40:05
um do you have any anything going on with the spine um there's heaps of different things
40:10
that they can look at and then try and try and get right for you um and then from their team a referral
40:16
through to rehab um they're going to look at strengthening your range of motion and
40:21
what good low impact auctions are going to really work for you in terms of your recovery going forward
40:31
couple of questions yeah cool yeah I thought it was super helpful for helping joint pain sometimes
40:37
it's just about getting those um getting those shoes right and it can
40:43
really change how you're how you're moving how you're how you're working hands thumbs in particular
40:50
um so this is something that I actually had experience with it wasn't for arthritis but I did have
40:55
um some plastic surgery done um when I first got here and trentham I managed to sever one of my joints which
41:02
was nice and fun um but for that I was referred through to a hand specialist
41:08
um and they looked at strengthening through those joints again it's going to be
41:14
um probably a little bit of discomfort at first but um if you are experiencing really bad or
41:20
even you know you don't don't even think it has to be really bad if you are experiencing any sort of arthritis
41:26
symptoms I'd highly encourage you to get along um and and see your you know your local
41:32
health professionals and get that referral through to to the hand specialists my experience with them was
41:39
fantastic they really know their stuff and they they really helped me to get back on on track and I'm sure they'd be
41:45
able to do the same with with arthritis they've got a huge variety of different
41:51
um of different exercises they did a lot of manual manipulation massage stuff like
41:56
that good stretches for myself and it really helped out so that would be my recommendation for for hands um fingers
42:03
Etc cool team that's that's the end of it
42:08
um a long 50 minutes thank you for hanging in there those that have made it
42:14
to the end um do we have any any further questions or any topics anyone would like to to
42:20
raise
42:30
looks like we got them in um as we were going through which um for me I think is quite good to bring
42:37
that up as as we're looking at it and talking about those in particular awesome thank you Peter cheers guys hey
42:44
thank you for for tuning in team um and if there was anything um that I didn't cover or you'd like to
42:50
to sort of dive into further please feel free to um flick me through an email or if you are on Trenton come down and have
42:56
a chat I'd much rather have a discussion in person um if we if we can stay off those
43:02
computers as much as possible but um yeah please please do feel free to send me through an email and
43:10
um and keep in touch it's been awesome to talk to you guys about this um
43:16
yeah yeah absolutely um copy of the presentation um Corp I believe
43:22
I can flip that through to you and you can distribute that out to everyone or perhaps um send me through an email team and I
43:28
can I can send you a um a direct copy of the presentation um it's it's just uh Matthew uh dot P
43:36
Hema at nzdf.mil.nz yeah I would definitely have resources
43:44
of this presentation afterwards so I'm recording this and this will be available on the uh Foster families
43:50
unlisted YouTube channel uh which I think I answered a question about that before but um it'll also be available on the nzdf
43:57
health website so it's health.nzdf Dot mil.nz and uh you and get those slides out as
44:03
well
44:09
any any last questions team
44:16
all right or I might stop at their team hey have a fantastic weekend look after
44:21
yourselves and enjoy the enjoy the long weekend team stay safe and um yeah we'll
44:26
see you see you back at work on Monday all those 6 a.m is look forward to seeing you guys at 6am on Monday cheers
44:32
team brilliant thanks very much there's such
44:38
I'll go ahead and stop the recording of that now