Blog Page – Page 9 – Precision Health Spine and Sports Clinic

26SepSeptember 26, 2017

Sciatica – what a pain in the butt

Nobody likes to be in pain, but Sciatic pain can be one of the most debilitating conditions to suffer from since it affects your back and legs, and often makes it difficult to go about your daily activities – even to sit down. What is Sciatica? The Sciatic nerve runs from the lower back, through the hip and down the back of each leg. When this nerve is injured or compressed it causes pain that starts in the lower back, and radiates through the hip, buttocks and leg – sometimes down as far as the foot. The pain can vary from dull, aching or burning to sharp and shooting. Sciatica can also cause muscle weakness, numbness and tingling. It is really important to have this condition treated as quickly as possible as long-term compression of the nerve can cause permanent damage – and permanent symptoms. What Causes Sciatica? Sciatica is caused by injury or compression to the nerve. This can be the result of a herniated or bulging disc, a locked facet joint in the lower spine or joint inflammation. Non-structural causes can be Fibromyalgia, diabetes, peripheral neuropath or ischemia (inadequate blood supply). Identifying the specific cause of a patient’s Sciatica might include x-ray, CT or MRI scans as well as observation and discussion. Treatment for Sciatica Generally, the first focus of treatment is relieving the pain. Whilst treatment will depend on the exact cause of the problem, it is likely to include anti-inflammatories, manual manipulation, acupuncture, taping and soft tissue work. Once the pain and inflammation have subsided, the focus is on restoring flexibility, posture and strengthening. Stability exercises aimed at increasing core strength will help, and swimming or hydrotherapy are ideal as the buoyancy of the body reduces strain on the area. Be aware of your posture, keeping your spine stretched ‘tall’ allows the spaces in our spine to open up and avoid pinching of the nerves. Exercises like walking or swimming can help to strengthen your lower back. Try to sleep on your side to avoid additional pressure on your back, and place a pillow under your knees. A good rule of thumb is – if it hurts, don’t do it! Since Sciatica does often recur it is important to undertake a strong rehabilitation programme. Maintaining core strength, mobility and stability is important in avoiding ongoing problems which may become permanent if not resolved. If you suffer from Sciatic pain, the Chiropractors and Massage Therapists at Precision Health at Baulkham Hills can assist you in reducing pain, managing symptoms and ensuring there is no recurrence. Call the clinic on 9639 7337 to book an appointment.

By phcadminspine, wellbeing0 Comments

21SepSeptember 21, 2017

The low down on running shoes

In 1960 Abebe Bikila created a stir at the Olympics. Not just by being the first East African to win a medal, but by doing it barefoot. Years later in 1984 Zola Budd did it again. Both athletes subsequently began wearing running shoes due to injuries, which suggests that shoes might be best. But not all running shoes are created equal. So, how do you choose a running shoe? Obviously, the colour is the most important thing! No? OK, well maybe not. But when there are so many shoes on the market, and most of them are pretty comfortable, what should you look for that separates one from the pack? Firstly, if you are serious about running, it is worthwhile getting a proper gait analysis from a qualified Podiatrist. This will tell you what type of foot you have:

Flat feet – are generally very flexible. People with flat feet tend to overpronate – roll inwards on their feet. People with flat feet should generally aim for Stability shoes.
Neutral – this is the most biomechanically sound structure for feet. People with a neutral gait can run in a wide range of shoes, but tend towards moderate stability shoes
High Arches – tend to be rigid, which leads to supination – landing on the outer edge of the feet. These feet require a cushioned shoe with midsole padding and flexibility.

When choosing a size, aim to go for ½ to 1 size up from your normal shoe. About a centimetre, or a thumb-space is needed so you can wiggle your toes. It is also important to ensure the heel is snug and does not slip. When looking at the structure of the shoe, there are four main areas to consider:

Fore Foot As you might have guessed – this refers to the front of the shoe. It should be flexible in an upward direction, but not able to be bent downwards, or twisted sideways, as too much flexibility here can lead to injuries like ankle inversion strains.
Outer Sole This is often made of differing types of materials, which can result in uneven breakdown or wear and tear, creating postural changes. This is where the type of shoe and level of stability versus flexibility is particularly important.
Midsole This part of the shoe should be stiff to act as lever propulsion, and is therefore under a great deal of pressure when running. Since it is enclosed in the outer aspects of the shoe, it is easy to miss when this area begins to break down. Once this part of the shoe starts to become flexible, it is important to replace the shoes, as this flexibility can lead to instability and therefore injury.
Heel Counter This is the cup at the rear of the shoe which holds the heel in place. If this part of the shoe does not fit properly, blistering, sprains and Achilles tendon injuries can result.

Finally, running shoes should be replaced every 500-600 kms, depending on the surface. Worn out shoes are one of the biggest causes of injury in runners. If you think you are in need of new runners, it really is worthwhile to have a Gait Analysis first. Not only will it help narrow down the enormous range of options, but may save you wasting money on the wrong shoes, and help avoid injury. If you would like a gait analysis, call or email the Clinic and book an appointment with our Podiatrist. Armed with the proper advice you really will just need to choose between the blue ones and the orange ones!

By phcadminpodiatry0 Comments

19SepSeptember 19, 2017

First do no HARM

Last week we mentioned the acronym RICER in reference to treating acute injuries. This week, we thought it might be worthwhile to tackle another popular acronym – HARM. While RICER is all about what you should do when you have an acute injury – HARM is all about what you should not do. H – Heat increases swelling and bleeding in acute injuries as it dilates the blood vessels, bringing more blood to the affected area. Avoid heat packs, hot baths and saunas if you have an acute injury. A – Alcohol will also increase swelling and bleeding – for the same reason; it dilates blood vessels. It can also delay healing by contributing to a build up of toxins such as lactic acid in the injured tissue. The dehydration caused by alcohol can also thicken the blood, increasing problems of swelling and bleeding. R – Running and exercise should be avoided post-acute injury. It can aggravate the injury causing increased swelling, pain and bleeding, and the increase in body temperature caused by exertion can further exacerbate the problem. M – Massage is generally believed to be harmful immediately after acute injury. However, there are two exceptions to this. Massage concentrating on the uninjured parts of the body can be very beneficial. By keeping the rest of the body mobile, post-injury stiffness can be reduced. There are also gentle ‘recovery’ massage techniques used by professional Remedial Massage Therapists that can be used on injuries to help keep the area mobile whilst minimising heat generation. This is why it is vitally important to only see a qualified Remedial Massage Therapist – especially when you have an acute injury. So next time you experience an acute injury, or if you are suffering from chronic injuries that require attention, call or email our Baulkham Hills Clinic to book in with one of our Diploma qualified Remedial and Sports Massage therapists to help get you back on track – without doing any HARM.

By phcadmintips0 Comments

14SepSeptember 14, 2017

Blowing hot and cold on injuries

Put an icepack on it! Put a heat pack on it! Everyone is always full of advice on the best remedy when we have injuries or aches and pains. So, what is best – hot or cold? The answer is – it depends… Depends on what, you may well ask. It depends on the pain. When to use Cold Cold packs should be used on new and acute injuries. When a new injury occurs, the body sends blood to that region – a muscle for instance – in order to facilitate healing. This causes inflammation and - if you feel the area you may notice this – heat, from the increased blood flow. A cold pack will reduce the inflammation, pain and heat. The best application of a cold pack is to place the pack – you can buy soft gel cold packs, or a packet of frozen peas/corn will do just as well – inside a pillowcase, or wrap it in a tea-towel. Apply to the affected area for about 10 minutes every hour for up to 2-3 days, depending on the severity of the injury. A handy acronym if ice is what you need is RICER – Rest, Ice, Compression, Elevation, Repeat. When to use Heat Heat packs are most effective on chronic conditions and old injuries, particularly where stiffness or arthritis are involved. The heat will warm and relax the muscles and increase blood flow, making them less rigid and thereby reducing stiffness. When muscle stiffness is caused by stress or anxiety – such as neck stiffness often is – heat can have a soothing effect on the nervous system. Heat can be applied via a hot water bottle wrapped in a towel, a wheat-bag heated in the microwave or more gently via a towel taken straight from the hot setting on the dryer. Heat can also be generated by the application of a heat rub containing menthol. Whether it’s heat or cold you need, the team at our Baulkham Hills clinic can help with advice and treatment that will reduce the severity and length of your injury.

By phcadmintips, wellbeing0 Comments

12SepSeptember 12, 2017

Fungus

… and not the kind that goes well with pasta… There are all sorts of fungal infections that can take hold of your feet. As with the Bromodosis that cause funky feet, fungus loves dark, damp, warm places. Probably the most common fungal problem is Athlete’s Foot. This very common – and very catching – condition causes itching, stinging burning, cracking and peeling. Yuck. How do you solve the problem? Following the same advice we dished up last week in our Funky Feet blog is a good first approach, but there are some additional things you should bear in mind when dealing with Athlete’s Foot:

Athlete’s foot is extremely catching! If you have it – don’t go barefoot in gyms, locker rooms, pool or shower areas. You might pass it on. If you don’t have it – don’t go barefoot in gyms., locker rooms, pool or shower areas. You might catch it!
Never share socks or shoes.
Avoid tight or enclosed shoes – the more your feet can breathe the better off they will be.
When washing your socks try and include an antibacterial or anti-fungal in the wash with the detergent. And nothing kills off bacteria like good old sunlight – so where possible dry your socks in the sun.
Clean your shower floor thoroughly and regularly with bleach to avoid re-infection.
Invest in some anti-fungal cream, lotion or powder. Whichever one you choose – follow the instructions and use it for as long as indicated – often the fungus can hang around once the symptoms seem to have cleared.

Follow these few simple directions and your feet should be looking dishy again in no time! One final suggestion – visit your podiatrist to ensure whatever treatment you use is working. Especially if problems persist. Our podiatrist is in the clinic Monday, Wednesday and Saturday, so call or email the clinic if you would like an appointment.

By phcadminpodiatry0 Comments

07SepSeptember 7, 2017

Train, compete, recover

Repeat Training and competing is the focus – right? Well, maybe not. Without an effective recovery plan, your training and competing in the next event can, at best, be less than effective. At worst, it can put you at serious risk of injury and jeopardise future events. So, why is recovery so important? And what should it incorporate? Why you Need Recovery When we exercise, our muscles can become overstretched, causing tiny micro tears. This causes mildly to moderately painful an inflammatory response, and can result in restricted movement or reduced power in the muscle. Pain can also be the result of adhesions, lack of oxygen, build up of toxins and nerve irritation. The stress created by training and competing also triggers your fight or flight response, which releases adrenaline and cortisone. When released in large amounts, or too regularly, these hormones can have a negative effect on the immune system. This in turn makes it harder for the body to recover. What should Recovery Include? Ideally, recovery should incorporate long periods of rest. Unfortunately, this is not always possible for busy athletes – even for weekend warriors. Fortunately for us, Recovery Massage can provide many of the benefits of rest – and many more besides - in a short period of time. What is Recovery Massage? There are essentially two different forms of Recovery Massage

Immediately after the event (within 24 hours) – this massage will use Swedish massage techniques such as effleurage and petrissage. Light, flowing strokes are used to gently encourage blood flow to the affected muscles, lengthen tightened muscles, reduce tension, remove lactic acid and reduce the risk of delayed onset muscle soreness. This style of massage will also provide optimum Central Nervous System stimulation and relax the entire body.
24-72 hours after the event – your massage will be a more remedial style massage, using a combination of Swedish techniques for increasing blood flow and clear toxins and deep tissue techniques to increase flexibility and release deep tensions.

When should you have your recovery massage? The sooner the better! A light recovery massage – usually 30 minutes in length – within 24 hours, followed by a longer, remedial massage style massage 2-3 days later. So if you are serious about your sport – no matter what sport or what level you are at – make sure you incorporate a Recovery Massage in your train, compete, recovery regime. You will notice the difference in your performance! Our massage therapists are available at the Baulkham Hills Clinic Monday to Saturday during normal clinic hours. Call or email for an appointment to make sure your recovery keeps you performing at your best.

By phcadminmassage, tips0 Comments

05SepSeptember 5, 2017

Funky Feet

And how to get them smelling sweet. In essence, smelly feet are caused by sweat. Nothing earth shattering about that news. But what actually causes the smell is not the sweat itself, but the bacteria that feed on the sweat – called Bromodosis. Since feet are locked up tight in shoes most of the day, the sweat is not able to dry, hence creating the perfect environment for those Bromodosis to gorge themselves. Dark and damp. Not only that, but feet have more sweat glands than anywhere else on the body. Is it any wonder some of us have a problem? Some people sweat more than others naturally. And sometimes other conditions – such as adolescence, pregnancy, menopause or stress – cause an increase in sweating, and thereby smelling. How do you solve the problem? There are a number of things you can do to reduce the funkiness of your feet:

Aim for shoes that are made from natural fibres, which breathe more than synthetics. Leather or canvas are good options.
The same goes for socks – cotton and bamboo are the best options, although you can now get socks that are specially treated (for instance some contain copper, charcoal or silver) which will reduce the funk.
Cleanliness is next to… well, sweetness. Make sure you wash your feet with soap (try for an antibacterial soap) at least once a day, and make sure you wear fresh socks every day. And make sure you dry your feet properly before putting on shoes and socks – especially between the toes.
Rotate your shoes. If you can avoid it, don’t wear shoes two days in a row. Give them time to dry out between wears. And whilst keeping things neat by putting them in the wardrobe at night might be your preference, it is good to leave them out in a bright, ventilated spot to aid with drying them out. A quick spritz with tea tree oil can also improve the smell.
Specialist products – like foot soap, foot deodorant and foot powders can help. A little surgical spirit or tea tree oil between the toes can help.

Follow these few simple directions and your feet should be smelling if not rosy, then at least not like your shoes could get up and walk off on their own. And if the problem persists – visit your podiatrist to ensure nothing more serious is going on. Our podiatrist is in the Baulkham Hills clinic Monday, Wednesday and Saturday, so call or email the clinic if you would like an appointment.

By phcadminpodiatry, wellbeing0 Comments

04SepSeptember 4, 2017

Steptember at Precision Health Spine & Sports Clinic

For Cerebral Palsy Every 15 hours an Australian child is born with Cerebral Palsy. It is the most common childhood physical disability. There is no cure. Cerebral Palsy is an umbrella term referring to a group of disorders affecting a person’s ability to move. It is the result of damage to the brain during pregnancy, birth or shortly after. This September the team at Precision Health Spine & Sports Clinic are stepping up to help Australians with Cerebral Palsy by joining Steptember for The Cerebral Palsy Alliance. The Cerebral Palsy Alliance provides training and professional development for therapy teams working in the disability sector, family-centered therapies, life skills programmes, equipment and support for patients, and funds research in both Australia and overseas Our aim is to raise $1,000 by walking 10,000 steps a day for 28 days. Each. Yes, that’s a lot of steps. We might need to take a walk at lunchtimes. If we do – we’ll let you know. We would love for you to join us! If you would like to sponsor our team, click on this link - https://event.steptember.org.au/donate - to help us meet our goal. Or, you can set up your own team – and even link it to ours through the Steptember website – just click Register. So get involved and help people with Cerebral Palsy to lead the most comfortable, independent and inclusive lives possible!

By phcadminkids, spine, wellbeing0 Comments

28AugAugust 28, 2017

Stepping out..

..into Spring! Well, we haven’t had much of a winter this year. But that doesn’t mean Spring isn’t just around the corner. And we all know what that means. Feet that have been covered up in boots and shoes for months will soon be making an appearance in sandals and thongs. And all those months out of sight – and mind – can mean your feet are less than beautiful. Are your feet fit for viewing? The skin is the largest organ of the body – responsible for protecting everything within. And sometimes, the wear and tear shows! Feet can be particularly vulnerable to wear and tear. They carry the weight of the entire body, and they spend a great deal of the day enclosed in shoes and boots that can rub and irritate. Callouses are created by pressure and friction. The skin contains Keratin, which is a protective protein. When pressure and friction combine in a specific area, the skin produced too much keratin, causing a callous. Corns develop in a similar way to callouses, but form in a small, concentrated area. Often bone pressure against the skin is the cause – so they often form on toes. Cracked Heels are caused by a combination of dryness, thickening of the skin and tensile stress to the skin, or epidermis. The skin around the heel loses it’s suppleness and elasticity and cracks form. Sometimes these cracks are deep, painful, and can even bleed. Prolonged standing, increased weight and even hormonal changes can affect the heels. Nobody wants to see corns, callouses and cracked heels in a nice pair of sandals or even a casual pair of thongs. So, what do you do if you have any of these problems? Simple, call Precision Health Spine & Sports Clinic on 9639 7337 for an appointment with our podiatrist and your feet will be ready for stepping into Spring in no time.

By phcadminpodiatry0 Comments

22AugAugust 22, 2017

Bend the knee…

Reasons why Jon Snow might not be the only one having problems. Let’s be honest, we’ve all been waiting for it. For Jon Snow to bend the knee to Daenerys. He took his time. He was reluctant. But was loyalty to the northern lords the only reason he hesitated? For a lord with as many scars (and one actual death) as Jon, maybe bending the knee is painful. He wouldn’t be alone. But what causes knee pain? And what can be done about it? You may not know, but up to seven times your body weight goes through the knee when it bends! No wonder knee pain is such a common complaint. Generally, knee pain stems from how the knee moves. As you bend the knee a number of things happen – muscles contract and relax; the patella slides up and down through a groove in the thigh bone; the cartilage moves out of the way and ligaments tighten to provide stability. All these things have to happen together for pain-free movement. So, if any one of these areas does not operate properly, destabilization and pain can occur. Although knee pain can occur even when non-weight-bearing, but it comes as no surprise that weight-bearing bending – squatting, stairs, jumping – causes the most pain due to the force moving through the knee. The most common forms of knee pain relate to four key areas: Friction If the movement of the kneecap is not smooth, it can place extra friction on the cartilage as it moves. This causes pain in the front of the knee, below the kneecap. This may be accompanied by a disturbing grinding or grating noise. Causes for this type of pain often include muscle weakness and biomechanics of the foot arch and hip. Bursitis The bursae are small fluid sacs between the bone and soft tissue that act to reduce friction. These sacs can become inflamed and painful, and irritate the surrounding structures – causing more pain. The pain will be accompanied by swelling, both at the front of the knee. Sprain If one of the four ligaments of the knee is overstretched or tears, instability, pain and swelling will occur. The meniscus can also tear, which results in a decreased cushioning in the joint. Arthritis There are over 200 different types of arthritis, but most common in the knee is osteoarthritis. This causes thinning and wear and tear on the cartilage, creating bony lumps, which in turn cause friction and pain in the joint. General stiffness and pain are the result. Treatment for knee pain depends on the specific cause of the pain, but often includes massage, acupuncture, taping, biomechanical movement correction and Smart Tools to name just a few. So, if Jon Snow had access to a Chiropractor, perhaps he might have bent the knee a little sooner… If you, like Jon Snow, are having trouble bending the knee, call us on 9639 7337 to make and appointment so we can get you on board with team Jon and Daenerys!

By phcadmincondition, tips0 Comments