Archive for 2012

Top 5 Injuries

TOP 10 SPORT INJURIES- THE NEXT 5

Rib and Thoracic Sprains

Poor flexibility of the arms and shoulders can be a factor in rib and thoracic sprains but often its just bad luck.  Twisting sports like hockey and golf cause thoracic sprains.

Hamstring Injury

These often occur during sprinting following inadequate warm-up – they are often also a result of underlying muscle imbalance and sciatic nerve irritation.

TipEnsuring you use your muscles correctly and have a good warm-up before strenuous activity will help prevent injury

Anterior Knee Pain/Patello – Femoral Pain

“Runners knee” – most often caused by muscle imbalance and biomechanical issues.  An old ankle injury restricting movement will cause compensation mechanisms which may lead to knee pain.  Weak butt and hip muscles and poor flexibility in the hip will also be a problem

TipMake sure you get any injuries treated to ensure full rehabilitation and remember to do regular stretches.

Calf and Shin Strains

This can be caused by training on uneven surfaces but training in the wrong footwear can also be a problem.  Endurance athletes are most at risk.  Biomechanical issues, muscle imbalances and overuse can also be a cause.

Tip:  Check out your footwear and be mindful of the surfaces you train on.  See your physio to ensure correct biomechanical and muscle balance during your training.

Foot Pain

Again, can be caused by training surfaces and changes in the amount of training.  Footwear is also important.

Tip:  Invest in good training shoes and include some balance work in your training (standing on one foot doing heel raises or bending the knee.

REMEMBER IF YOU NEED HELP WITH ANY INJURIES

– JUST CALL US

 

For all appointments call 04 499 3504.

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Get Fit

Made a promise to yourself to get fit this year? If you did you’re not alone. Many of our patients make this same promise to themselves but find it hard to get motivated. The physiotherapists in this practice can help!

We can recommend exercises that are designed specifically for you to achieve your desired level of fitness. The more you repeat and become aware of an activity, the easier it becomes. Our practice looks at types of exercises /activities, specific workloads durations of activities, sessions and intensity guidelines and can devise a plan to help you achieve your target fitness level.

To help we have six tips to help you become motivated  and fit this year.

Tip 1)              Start slow

If you’ve been inactive for some time it’s important to start slowly and gradually build up. Begin with low impact activities such as walking, swimming or using an exercise bike. We can help suggest an appropriate level to start at based on your current fitness.

Tip 2)              Know yourself

Talk to us about your medical history or any problematic areas which may affect your choice of activity. We can help make exercise safer.

Tip 3)                          Warm up

Remember to warm up, warm down and stretch before and after gentle activity minimise muscle soreness. If you’re not sure we can show you some warm up techniques.

Tip 4)              Come prepared

Make sure you have appropriate footwear for your activity and a bottle of water to keep you hydrated.

Tip 5)              Venues

Gyms are great places to get active but you must ensure that

you are well supervised. Not a gym person? –

Then try some else, – go bush walking or go for a bike ride!

Even simply take the stairs, walk to the station or local shops!

Better still see us for regular assessment and instruction.

Tip 6)              Record your progress

Keep a diary or log of your progress it will serve as a reminder of how far you’ve come and give you encouragement if you’re feeling disheartened. Reward yourself which something healthy when you achieve mini goals.

For all appointments call 04 499 3504.

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50 Reasons to exercise

When your physiotherapist suggests that some exercise would be good for you, have you ever stopped to consider why?

Consider no longer; listed below are the many benefits gained by some regular exercise.  If you are unsure as to how to start, or what to do, your physiotherapist can help advise you.

 50 Reasons to exercise                     

  1. Reduces your risk of getting heart disease
  2. Reduces the risk of developing hypertension and helps control the blood pressure in people who already have high blood pressure
  3. Helps in weight reduction
  4. Increases circulating levels of ‘good’ cholesterol
  5. Improves the likelihood of survival of a myocardial infarction  (heart attack)
  6. Improves the circulation to your heart
  7. Reduces the circulating levels of triglycerides in your blood
  8. Helps to alleviate low back pain
  9. Helps reduce the risk of osteoporosis

10. Helps reduce the long term  risk of obesity

11. Reduces medical and health care expenses

12. Helps maintain weight loss, unlike dieting alone

13. Increases muscle strength

14. Improves your ability to recover from physical activity

15. Lowers you heart rate in response to submaximal activity

16. Increased the density and breaking strength of ligaments and tendons

17. Can help relieve the pain from tension headaches

18. Helps reduce and prevent the immediate symptoms of menopause

19. Assists in efforts to stop smoking

20. Helps to combat substance abuse

21. Reduces the risk of developing colon cancer

22. Helps relieve constipation

23. Reduces the risk of gastrointestinal bleeding

24. Helps preserve lean body tissue (especially important in older people)

25. Improves mental cognition in older people

26. Improves balance and coordination

27. Helps retard bone loss as you age

28. Helps older people maintain an independent lifestyle

29. Slows the rate of joint degeneration in people with osteoarthritis

30. Maintains or improves joint flexibility

31. Improves pain tolerance and mood in those who suffer osteoarthritis

32. Helps to resist upper respiratory tract infections

33. Improves respiratory muscle strength and endurance which is especially important in asthmatics

34. Helps to boost creativity

35. Improves your decision making abilities

36. In kids, increases the density and breaking strength of bones

37. Helps relieve many of the common discomforts of pregnancy

38. Reduces the risk of endometriosis

39. Reduces the risk of developing prostate cancer

40. Reduces the risk of developing breast cancer

41. Helps speed up recovery from chemotherapy

42. Helps to increase the tissue responses to insulin, for better control of blood sugar in diabetes

43. Enhances sexual functions

44. Helps you to more effectively manage stress

45. Reduces anxiety levels

46. Helps alleviate depression

47. Improves you mood

48. Improves the function of your immune system

49. Gives you more energy to meet the demands of daily life

50. Improves your overall quality of life

So get up and get active! It doesn’t have to be hard, walking is great. Try get to the stage where you are a bit puffed but can still hold a conversation, and if you can do more than that, that’s fantastic. It’s a great time to get outdoors and make the most of the longer days heading into summer.

 

Philippa King is a physiotherapist at the Oamaru Physiotherapy clinic.  She has a postgraduate diploma in Sports & Exercise Medicine.  Philippa was the physiotherapist for the champion 2010 Heartland Rugby Team.

Source:  Oamaru Physiotherapy Clinic written by Mike Stewart and Michelle Sintmaartensdyk

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Holiday Season

Fast, Effective Injury Management

Helpful hints for the holiday season

Back and neck pain are common problems experienced when travelling or staying away from home- so here are some ideas to help you enjoy a more comfortable Christmas and summer break.

In the car

  • Make sure you sit with good posture- if your car doesn’t have enough low back support use a rolled up towel (pick the right size!) or buy a purpose-designed lumbar roll from us.
  • Don’t allow your chin to poke forwards as you peer out the windscreen- especially at night! – this is a very common habit and can result in a stiff and sore neck. The back of your head should be just touching the headrest support and your chin should be tucked towards your Adam’s apple.
  • Take breaks – get out and walk about every hour or so even if just for a few minutes.

On the plane

If you are headed to Aussie or further afield don’t fall asleep in an awkward position- try and keep your back in its normal alignment (again a small lumbar roll can help with this) and use a horse shoe shaped neck support to help stop your neck kinking into the wrong position.

Remember sustained positioning when your joints are not in neutral alignment can cause damage and pain – so avoid it.

If on a long flight- get up and walk every 2 hours.  This will also help your circulation.

In bed

Lots of people suffer as a result of sleeping in a strange bed- while there’s not a lot you can do about the bed itself you can alter the pillows (or take your own).

The pillow’s purpose is to fill the space between the head and neck and the mattress.  If you sleep on your back your pillow should be fairly flat.  If you’re on your side that pillow should fill the space between your shoulder and head to ensure your neck is held straight and doesn’t drop down toward the mattress (too flat pillows)  or is pushed away (too many pillows)-it should be ‘just right’.

And remember we will be open between Christmas and New Year to help ease any aches and pains.

Have a safe and happy Christmas and an Injury Free New Year.

For all appointments call 04 499 3504.

 

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Welcome to Central City Physio

Welcome to our Newsletter!  – We thought you might like a quick update on the clinic and some helpful hints for your health and well-being.

 

We know you have a choice.  Choose us for:

  1. Perfect central city location.
  2. Experienced team to treat a full range of injuries and conditions.
  3. Easy to get appointment times to suit.
  4. Seen on time, every time.
  5. Information on your progress from visit to visit.
  6.  All appointments 30 minutes.

With the onset of daylight saving summer is fast approaching, it’s time to get those niggles sorted so you can be more active and enjoy the long summer nights.

If you have ongoing or recurrent joint or muscle problems, such as back and neck, leg, arm or shoulder pain/discomfort,  physiotherapy can help.

 

It won’t get better on its own!

 Remember,

if you do have a recent injury                         Avoid        

Rest                                                                                         Heat

Ice                                                                                           Alcohol

Compression                                                                          Running

Elevation                                                                                Massage

 

It’s always worth popping in for advice- it is usually an ACC covered injury and some professional advice can ensure an optimal recovery.

STOP PRESS Sportswide CBD:

Opened recently on 22 Willeston Street (also access through Old Bank Arcade and the BNZ Food Court).  Great rates and an awesome location right in the heart of the city.  The ideal place to continue your rehab to a better you!  For more info contact Jenny on 894 7711 or pop in and see them.

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Office workers

ATTENTION ALL OFFICE WORKERS

 

Tips and suggestions for aches and pains at work

 

Without doubt most of our clients in the central city spend their day primarily behind a PC.

While advanced technology and increased automation comes with major benefits, the toll on our bodies can be high – we just weren’t designed for prolonged static postures- hunting and gathering were supposed to be our thing!

So…      

  • Make sure your workstation is suitably set up for you- after all you wouldn’t attempt a days cycling on a bike that didn’t fit you. If you would like us to send a diagrammatic sheet of how your workplace should be set up then- call us on 499 3504.
  • Don’t sit there all day!  Make sure you get up (even to walk around your desk) every hour or so- you can do some general ‘pause’ exercises in this time. When you’re busy- that’s when you really need to take your breaks and micropauses- this is often when people miss them!
  • Remember your micropauses– a micropause is taken every 3-5 minutes (NOT every 15-20 as many people believe).

    For a micropause all you need to do is take your hands off the PC and shake them around for a moment and then you can get back to work again!

    Get some postural advice from your Physio– maybe you are not activating the correct postural muscles, or you are repeatedly using some muscles at the expense of others. If your postural muscles are weak you’ll need some prescribed exercises to strengthen them up.

  • Don’t hope that aches and niggles will go away- they generally don’t.  It usually means you are specifically aggravating a certain structure.
  • Remember that prolonged sitting with poor posture can place stress and strain on muscles, joints, ligaments and nerves in the neck, upper back and shoulders, forearms and wrist. If allowed to continue this may cause eventual breakdown of the tissue causing pain, swelling, muscle spasm and weakness.
  • So best get those niggles and aches addressed before you progress to long term damage and chronic pain.
  • Try not to let other people’s stress and lack of organisation stress you- let others know that you need time to complete work for their potential deadlines.
  • Stress often manifests itself physically and can add to your problems.

We can help: Education and rehabilitation

    • postural correction
    • relaxation massage/advice on self relaxation
    • workstation set-up advice
    • assessment and management of any underlying tissue strains/microtrauma
    • muscle balance assessment
    • home and work exercise plan

 

For all appointments call 04 499 3504.

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Shortcodes are written by providing a handler function. Shortcode handlers are broadly similar to WordPress filters: they accept parameters (attributes) and return a result (the shortcode output).

Shortcode names should be all lowercase and use all letters, but numbers and underscores (not dashes!) should work fine too.

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Widgets require no code experience or expertise. They can be added, removed, and rearranged on the WordPress Administration Appearance > Widgets panel. The order and placement is set by the WordPress Theme in the functions.php file.

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WordPress Widgets and Plugins featuring Widget options can be found in the WordPress Plugin Directory.

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A Post with all built-in widgets

The standard Lorem Ipsum passage, used since the 1500s

“Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim id est laborum.”

Section 1.10.32 of “de Finibus Bonorum et Malorum”, written by Cicero in 45 BC

“Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, totam rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt explicabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed quia consequuntur magni dolores eos qui ratione voluptatem sequi nesciunt. Neque porro quisquam est, qui dolorem ipsum quia dolor sit amet, consectetur, adipisci velit, sed quia non numquam eius modi tempora incidunt ut labore et dolore magnam aliquam quaerat voluptatem. Ut enim ad minima veniam, quis nostrum exercitationem ullam corporis suscipit laboriosam, nisi ut aliquid ex ea commodi consequatur? Quis autem vel eum iure reprehenderit qui in ea voluptate velit esse quam nihil molestiae consequatur, vel illum qui dolorem eum fugiat quo voluptas nulla pariatur?”

1914 translation by H. Rackham

“But I must explain to you how all this mistaken idea of denouncing pleasure and praising pain was born and I will give you a complete account of the system, and expound the actual teachings of the great explorer of the truth, the master-builder of human happiness. No one rejects, dislikes, or avoids pleasure itself, because it is pleasure, but because those who do not know how to pursue pleasure rationally encounter consequences that are extremely painful. Nor again is there anyone who loves or pursues or desires to obtain pain of itself, because it is pain, but because occasionally circumstances occur in which toil and pain can procure him some great pleasure. To take a trivial example, which of us ever undertakes laborious physical exercise, except to obtain some advantage from it? But who has any right to find fault with a man who chooses to enjoy a pleasure that has no annoying consequences, or one who avoids a pain that produces no resultant pleasure?”

Section 1.10.33 of “de Finibus Bonorum et Malorum”, written by Cicero in 45 BC

“At vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate non provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Et harum quidem rerum facilis est et expedita distinctio. Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus, omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae. Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis doloribus asperiores repellat.”

1914 translation by H. Rackham

“On the other hand, we denounce with righteous indignation and dislike men who are so beguiled and demoralized by the charms of pleasure of the moment, so blinded by desire, that they cannot foresee the pain and trouble that are bound to ensue; and equal blame belongs to those who fail in their duty through weakness of will, which is the same as saying through shrinking from toil and pain. These cases are perfectly simple and easy to distinguish. In a free hour, when our power of choice is untrammelled and when nothing prevents our being able to do what we like best, every pleasure is to be welcomed and every pain avoided. But in certain circumstances and owing to the claims of duty or the obligations of business it will frequently occur that pleasures have to be repudiated and annoyances accepted. The wise man therefore always holds in these matters to this principle of selection: he rejects pleasures to secure other greater pleasures, or else he endures pains to avoid worse pains.”

 

The standard Lorem Ipsum passage, used since the 1500s

“Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim id est laborum.”

Section 1.10.32 of “de Finibus Bonorum et Malorum”, written by Cicero in 45 BC

“Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, totam rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt explicabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed quia consequuntur magni dolores eos qui ratione voluptatem sequi nesciunt. Neque porro quisquam est, qui dolorem ipsum quia dolor sit amet, consectetur, adipisci velit, sed quia non numquam eius modi tempora incidunt ut labore et dolore magnam aliquam quaerat voluptatem. Ut enim ad minima veniam, quis nostrum exercitationem ullam corporis suscipit laboriosam, nisi ut aliquid ex ea commodi consequatur? Quis autem vel eum iure reprehenderit qui in ea voluptate velit esse quam nihil molestiae consequatur, vel illum qui dolorem eum fugiat quo voluptas nulla pariatur?”

1914 translation by H. Rackham

“But I must explain to you how all this mistaken idea of denouncing pleasure and praising pain was born and I will give you a complete account of the system, and expound the actual teachings of the great explorer of the truth, the master-builder of human happiness. No one rejects, dislikes, or avoids pleasure itself, because it is pleasure, but because those who do not know how to pursue pleasure rationally encounter consequences that are extremely painful. Nor again is there anyone who loves or pursues or desires to obtain pain of itself, because it is pain, but because occasionally circumstances occur in which toil and pain can procure him some great pleasure. To take a trivial example, which of us ever undertakes laborious physical exercise, except to obtain some advantage from it? But who has any right to find fault with a man who chooses to enjoy a pleasure that has no annoying consequences, or one who avoids a pain that produces no resultant pleasure?”

Section 1.10.33 of “de Finibus Bonorum et Malorum”, written by Cicero in 45 BC

“At vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate non provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Et harum quidem rerum facilis est et expedita distinctio. Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus, omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae. Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis doloribus asperiores repellat.”

1914 translation by H. Rackham

“On the other hand, we denounce with righteous indignation and dislike men who are so beguiled and demoralized by the charms of pleasure of the moment, so blinded by desire, that they cannot foresee the pain and trouble that are bound to ensue; and equal blame belongs to those who fail in their duty through weakness of will, which is the same as saying through shrinking from toil and pain. These cases are perfectly simple and easy to distinguish. In a free hour, when our power of choice is untrammelled and when nothing prevents our being able to do what we like best, every pleasure is to be welcomed and every pain avoided. But in certain circumstances and owing to the claims of duty or the obligations of business it will frequently occur that pleasures have to be repudiated and annoyances accepted. The wise man therefore always holds in these matters to this principle of selection: he rejects pleasures to secure other greater pleasures, or else he endures pains to avoid worse pains.”

The standard Lorem Ipsum passage, used since the 1500s

“Lorem ipsum dolor sit amet, consectetur adipisicing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua. Ut enim ad minim veniam, quis nostrud exercitation ullamco laboris nisi ut aliquip ex ea commodo consequat. Duis aute irure dolor in reprehenderit in voluptate velit esse cillum dolore eu fugiat nulla pariatur. Excepteur sint occaecat cupidatat non proident, sunt in culpa qui officia deserunt mollit anim id est laborum.”

Section 1.10.32 of “de Finibus Bonorum et Malorum”, written by Cicero in 45 BC

“Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, totam rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt explicabo. Nemo enim ipsam voluptatem quia voluptas sit aspernatur aut odit aut fugit, sed quia consequuntur magni dolores eos qui ratione voluptatem sequi nesciunt. Neque porro quisquam est, qui dolorem ipsum quia dolor sit amet, consectetur, adipisci velit, sed quia non numquam eius modi tempora incidunt ut labore et dolore magnam aliquam quaerat voluptatem. Ut enim ad minima veniam, quis nostrum exercitationem ullam corporis suscipit laboriosam, nisi ut aliquid ex ea commodi consequatur? Quis autem vel eum iure reprehenderit qui in ea voluptate velit esse quam nihil molestiae consequatur, vel illum qui dolorem eum fugiat quo voluptas nulla pariatur?”

1914 translation by H. Rackham

“But I must explain to you how all this mistaken idea of denouncing pleasure and praising pain was born and I will give you a complete account of the system, and expound the actual teachings of the great explorer of the truth, the master-builder of human happiness. No one rejects, dislikes, or avoids pleasure itself, because it is pleasure, but because those who do not know how to pursue pleasure rationally encounter consequences that are extremely painful. Nor again is there anyone who loves or pursues or desires to obtain pain of itself, because it is pain, but because occasionally circumstances occur in which toil and pain can procure him some great pleasure. To take a trivial example, which of us ever undertakes laborious physical exercise, except to obtain some advantage from it? But who has any right to find fault with a man who chooses to enjoy a pleasure that has no annoying consequences, or one who avoids a pain that produces no resultant pleasure?”

Section 1.10.33 of “de Finibus Bonorum et Malorum”, written by Cicero in 45 BC

“At vero eos et accusamus et iusto odio dignissimos ducimus qui blanditiis praesentium voluptatum deleniti atque corrupti quos dolores et quas molestias excepturi sint occaecati cupiditate non provident, similique sunt in culpa qui officia deserunt mollitia animi, id est laborum et dolorum fuga. Et harum quidem rerum facilis est et expedita distinctio. Nam libero tempore, cum soluta nobis est eligendi optio cumque nihil impedit quo minus id quod maxime placeat facere possimus, omnis voluptas assumenda est, omnis dolor repellendus. Temporibus autem quibusdam et aut officiis debitis aut rerum necessitatibus saepe eveniet ut et voluptates repudiandae sint et molestiae non recusandae. Itaque earum rerum hic tenetur a sapiente delectus, ut aut reiciendis voluptatibus maiores alias consequatur aut perferendis doloribus asperiores repellat.”

1914 translation by H. Rackham

“On the other hand, we denounce with righteous indignation and dislike men who are so beguiled and demoralized by the charms of pleasure of the moment, so blinded by desire, that they cannot foresee the pain and trouble that are bound to ensue; and equal blame belongs to those who fail in their duty through weakness of will, which is the same as saying through shrinking from toil and pain. These cases are perfectly simple and easy to distinguish. In a free hour, when our power of choice is untrammelled and when nothing prevents our being able to do what we like best, every pleasure is to be welcomed and every pain avoided. But in certain circumstances and owing to the claims of duty or the obligations of business it will frequently occur that pleasures have to be repudiated and annoyances accepted. The wise man therefore always holds in these matters to this principle of selection: he rejects pleasures to secure other greater pleasures, or else he endures pains to avoid worse pains.”

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  1. Log in to your WordPress Administration Panel (Dashboard).
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Allows you to view the post before officially publishing it.
Publish box
Contains buttons that control the state of your post. The main states are Published, Pending Review, and Draft. A Published status means the post has been published on your blog for all to see. Pending Review means the draft is waiting for review by an editor prior to publication. Draft means the post has not been published and remains a draft for you. If you select a specific publish status and click the update post or Publish button, that status is applied to the post. For example, to save a post in the Pending Reviewstatus, select Pending Review from the Publish Status drop-down box, and click Save As Pending. (You will see all posts organized by status by going to Posts > Edit). To schedule a post for publication on a future time or date, click “Edit” in the Publish area next to the words “Publish immediately”. You can also change the publish date to a date in the past to back-date posts. Change the settings to the desired time and date. You must also hit the “Publish” button when you have completed the post to publish at the desired time and date.
Publish box
Visibility – This determines how your post appears to the world. Public posts will be visible by all website visitors once published. Password Protected posts are published to all, but visitors must know the password to view the post content. Private posts are visible only to you (and to other editors or admins within your site)
Permalink
After you save your post, the Permalink below the title shows the potential URL for the post, as long as you have permalinksenabled. (To enable permalinks, go to Settings > Permalinks.) The URL is generated from your title. In previous versions of WordPress, this was referred to as the “page-slug.” The commas, quotes, apostrophes, and other non-HTML favorable characters are changed and a dash is put between each word. If your title is “My Site – Here’s Lookin’ at You, Kid”, it will be cleaned up to be “my-site-heres-lookin-at-you-kid” as the title. You can manually change this, maybe shortening it to “my-site-lookin-at-you-kid”.
Save
Allows you to save your post as a draft / pending review rather than immediately publishing it. To return to your drafts later, visit Posts – Edit in the menu bar, then select your post from the list.
Publish
Publishes your post on the site. You can edit the time when the post is published by clicking the Edit link above the Publish button and specifying the time you want the post to be published. By default, at the time the post is first auto-saved, that will be the date and time of the post within the database.
Post Tags
Refers to micro-categories for your blog, similar to including index entries for a page. Posts with similar tags are linked together when a user clicks one of the tags. Tags have to be enabled with the right code in your theme for them to appear in your post. Add new tags to the post by typing the tag into the box and clicking “Add”.
Categories
The general topic the post can be classified in. Generally, bloggers have 7-10 categories for their content. Readers can browse specific categories to see all posts in the category. To add a new category, click the +Add New Category link in this section. You can manage your categories by going to Posts > Categories.
Excerpt
A summary or brief teaser of your posts featured on the front page of your site as well as on the category, archives, and search non-single post pages. Note that the Excerpt does not usually appear by default. It only appears in your post if you have changed the index.php template file to display the Excerpt instead of the full Content of a post. If so, WordPress will automatically use the first 55 words of your post as the Excerpt or up until the use of the More Quicktag mark. If you use an Explicit Excerpt, this will be used no matter what. For more information, see Excerpt.
Send Trackbacks
A way to notify legacy blog systems that you’ve linked to them. If you link other WordPress blogs, they’ll be notified automatically using pingbacks. No other action is necessary. For those blogs that don’t recognize pingbacks, you can send a trackback to the blog by entering the website address(es) in this box, separating each one by a space. See Trackbacks and Pingbacks for more information.
Custom Fields
Custom_Fields offer a way to add information to your site. In conjunction with extra code in your template files or plugins, Custom Fields can modify the way a post is displayed. These are primarily used by plugins, but you can manually edit that information in this section.
Discussion
Options to enable interactivity and notification of your posts. This section hosts two check boxes: Allow Comments on this postand Allow trackbacks and pingbacks on this post. If Allowing Comments is unchecked, no one can post comments to this particular post. If Allowing Pings is unchecked, no one can post pingbacks or trackbacks to this particular post.
Password Protect This Post
To password protect a post, click Edit next to Visibility in the Publish area to the top right, then click Password Protected, click Ok, and enter a password. Then click OK. Note – Editor and Admin users can see password protected or private posts in the edit view without knowing the password.
Post Author 
A list of all blog authors you can select from to attribute as the post author. This section only shows if you have multiple users with authoring rights in your blog. To view your list of users, see Users tab on the far right. For more information, see Users and Authors.

WordPress Admin Writing Post Advanced Panel – Bottom of Page

Note: You can set basic options for writing, such as the size of the post box, how smiley tags are converted, and other details by going to Settings > Writing. See Writing Options SubPanel.

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