Blog Page – Page 11 – Precision Health Spine and Sports Clinic

20JulJuly 20, 2017

Simon Says…

touch your toes! Not everyone can touch their toes like Simon Says. But is there a benefit to touching your toes? Touching your toes stretches a whole host of things. The Hamstring muscle group at the back of your thighs, the Gastrocnemius in your calf, the erector-spinae in your lower back and even your shoulder muscles. Strong hamstrings will improve knee stability, which is particularly important as we get older, and increase efficiency of movement in the legs. Strong hamstrings will also help increase your speed when running and jumping, as this is the muscle responsible for the backwards movement of the leg. The Gastrocnemius muscle is the large muscle at the back of the lower leg, and is used for lifting the knee, so is important in walking and going up stairs. It is also an important muscle in supporting and balancing, helping to keep us stable. Strengthening your erector-spinae and shoulder muscles will help prevent lower back pain. The erector-spinae muscle group is responsible for the side-to-side movement of the back, so it is important for flexibility that this group of muscles is maintained. It is also responsible for good posture, which is vital to maintaining mobility and strength. As you can see, following Simon’s simple instructions can have a profound effect on the strength and stability of your body. So, we are setting you a challenge! Over the next few weeks, when you get up in the morning – touch your toes. If you can’t do it to start with, don’t worry and don’t force it. Just follow these simple guidelines, and each day you will get closer to your goal:

Keep your back and shoulders straight. No curling over. Bend from the hips.
Gently ‘bounce’ down. If it hurts stop. Just aim for going a little lower every day.
Slide your palms down your shins until you reach your toes.
Hold for 10-30 seconds

It will only take a couple of minutes a day. Before you know it you will be touching your toes with ease – and we guarantee you will feel the benefits! Once you can touch your toes go one step further – Simon Says put your hands flat on the floor!

By phcadmintips, wellbeing0 Comments

18JulJuly 18, 2017

Why we Love Laser…

and you will too! At Precision Health Spine & Sports Clinic we use a wide range of treatments in the care of our patients in order to provide optimal results. One of the treatments we use is Laser Therapy. But what is Laser Therapy? How does it work, and what are the benefits to our patients? There are essential two forms of laser used in medical treatment. Hot Lasers are used in surgery for precision cutting. Cold Lasers, on the other hand, are used for healing. Cold laser photons affect tissue at a cellular level, creating a photochemical reaction. The interaction between the photons and cells stimulate physiological changes that have enormous benefits to damaged, injured or inflamed tissue, such as:

Cellular reproduction is increased
Healing time is reduced due to the stimulation of fibroblast development
Reduction in scar tissue formation
Anti-inflammatory response in tissue and joints
Stimulation of nerve function important in injured tissue
Metabolic activity increase improving oxygenation of the blood
Increased circulation through damaged tissue

Studies have shown that using cold laser therapy provides long lasting positive results in tissue repair. When combined with Chiropractic treatment, healing times can be improved by up to 60%. Not only is it effective, it is painless, sterile and non-invasive. Since Cold Laser Therapy uses no heat, sound or vibration it is very gentle, meaning there is no prolonged recovery time or discomfort after treatment. At Precision Health Spine and Sports Clinic we use Cold Laser Therapy to assist in treating sports injuries, arthritis, De Quervains Tenosynovitis and a range of neck and back pains. It is also extremely effective in treating migraine and tension headaches. Call the clinic to discuss the suitability of Laser Therapy in your treatment plan.

By phcadminchiro0 Comments

14JulJuly 14, 2017

Game, set and match on Tennis Elbow

Tennis Elbow – or lateral epicondylitis as it is more correctly known – is a repetitive strain injury. When the muscles and tendons of the forearm have been overused, microscopic tears appear in the extensor tendon, causing inflammation and pain. Despite the name, Tennis Elbow can be experienced by anyone making repetitive movements with their arms – painters, butchers, assembly line workers, even musicians! If you have Tennis elbow your forearm may be tender to the touch. You may feel weakness or pain while gripping – like holding shopping bags, or opening a jar. Repetitious movements, like using a mouse can also cause an increase in pain. Using your arm becomes difficult and painful. The good news is, there are a range of highly effective treatments and therapies a Chiropractor can use to treat Tennis Elbow. Shockwave Therapy, dry needling and use of Smart Tools will help reduce pain, enhance tissue repair and stimulate circulation. Strapping or taping will provide additional support to the muscle and tendon whilst you are recovering. When your symptoms relate to a particular sport or work activity your therapist will observe your style and motion with the activity and provide you with tips and suggestions on how to perform the movement so the elbow is protected. In the most severe cases surgery may be considered, but this is generally only once other treatments or therapies have not resolved the pain after at least 12 months. If you are concerned you may have Tennis Elbow – or Butchers Elbow, or Painters Elbow – our Chiropractors are happy to discuss your symptoms and talk you through your treatment options. Like most repetitive injuries, a recurrence is always on the cards, so if you want to maintain that killer serve, take care of your elbows.

By phcadminwellbeing0 Comments

11JulJuly 11, 2017

‘Ello ‘Ello ‘Ello. What ‘ave we ‘ere?

Why Policeman’s Heel is no laughing matter Many health conditions have a technical name, and a more commonly used colloquial name. Plantar Fasciitis – or Policeman’s Heel – is no exception. As the colloquial name suggests, Policeman’s Heel is common in people who stand or walk for long periods – so police officers, nurses, teachers often suffer from this painful condition. Pain usually occurs around 5cm from the back of the heel, on the sole of the foot, and is generally worst when you first get out of bed in the morning, or get up after sitting for a prolonged period. Once you have been on you feet a while, it tends to ease, but will return towards the end of the day after a lot of walking or standing. The condition is caused by inflammation in the ligament that supports the foot arch, where it attaches to the heel bone. When put under strain tiny tears can develop in the ligament, causing pain. Sometimes a bone spur will develop in this area. Anyone can suffer from Plantar Fasciitis, but those with fallen or very high arches, or people who are overweight or have tight calf muscles are at particular risk. Treatment includes heat and cold therapies, taping of the lower leg and foot and the wearing of orthotics designed to relieve pressure on the affected area. Ultrasound and Shock Wave Therapy have also proved very effective in treating this painful condition. Left untreated, Plantar Fasciitis will often resolve itself, but can take anywhere between 6 and 18 months to subside. So treatment by a qualified Chiropractor or Podiatrist is advised, as this will allow you to continue your normal routine without pain as quickly as possible. The Chiropractors and Podiatrists at our Baulkham Hills Clinic can help treat Plantar Fasciitis and give you advice on exercises and footwear choices that will help avoid the problem recurring, and get you walking the beat again in no time!

By phcadminpodiatry, wellbeing0 Comments

05JulJuly 5, 2017

Vertigo – chiropractic can help you regain your balance

Recently in the clinic we have seen a couple of cases of ‘vertigo’. So we thought it might be worth taking a closer look at what vertigo is and how Chiropractic treatment can help. Vertigo is the feeling that you are off-balance. The room might be spinning, tilting or swaying and you will be unsteady on your feet. You also probably feel anything from mildly to extremely nauseous. Sometimes you will experience a headache, sweating or ringing in the ears. In extreme cases, you eyes may make abnormal, jerking movements, making it difficult to focus. There are a number of specific causes of Vertigo, but most relate to problems with the inner ear, as this is the part of the body that signals the brain about balance and movement. Benign Paroxysmal Positional Vertigo (BPPV) is the buildup of tiny calcium particles in the inner ear canals. This buildup interferes with the workings of the inner ear and the signals to the brain. Meniere’s disease is similar, although it relate to a build up of fluid that causes changes in the pressure of the inner ear. This disease can also cause tinnitus (ringing in the ear) and hearing loss. Labyrinthitis is a viral infection that causes inflammation around the nerves the body uses to maintain a sense of balance. In mild cases Vertigo may resolve itself. Whatever the cause, Vertigo can seriously disrupt your daily routine and it often recurs, so it is worth considering treatment. Chiropractic treatment can help redistribute build up of calcium particles or fluid in the case of BPPV and Meniere’s Disease. Physical therapy that helps strengthen the vestibular system is often effective, exercises that focus on walking and balance will also help. Our Chiropractors can provide you with treatment and an exercise plan that will reduce the severity of your symptoms and help you get back to your normal routine. Sometimes Vertigo can be caused by a head or neck injury, a stroke or tumour, so it is important to see a health professional to get an accurate diagnosis.

By phcadminchiro, wellbeing0 Comments

04JulJuly 4, 2017

Snow Bunnies

There may not be a lot of snow just yet, but the cold weather is here and our thoughts are turning to the ski season. Skiing is a great sport, but it certainly comes with it’s fair share of risks. Our Chiropractors can get you into the best shape to take advantage of the snow, and help avoid injury. And if the worst happens – there are lots of things we can do to help you recover quickly. Skiing places a great deal of strain on your body – particularly the spine, hips, knees and ankles, so it is important to be prepared. There are three key aspects to ensuring you are ski-ready: 1. Strength – the stronger you are, the more stable you are, and the less likely to injure yourself. So a good exercise routine including plenty of leg work – lunges and squats for instance – is important before you go. 2. Flexibility – relaxed muscles are flexible muscles, so it is important to maintain muscle health in the lead-up to the ski season. It is also important to remember to stretch before you ski – and start with an easy run first to get your muscles prepared for those black runs! 3. Warmth – keeping warm is not only about your fingers and toes, but keeping your muscles warm and the blood circulating reduces the likelihood of injury. 4. Rest – injuries are more likely to occur when you are fatigued, so listen to your body and take a break when you need it. Don’t risk an injury ruining your whole trip for one last run when you are tired. The Chiropractors and Massage Therapists at Precision Health Spine & Sports Clinic can help you get in shape for ski season by recommending some specific exercises, and ensuring your muscles and joints are in tip-top shape when you head down the mountain. And if cramping is a problem for you, talk to us about supplements that will ensure your magnesium levels are optimum for muscle recovery. And when you return we can help with any aches and pains – or injuries – you may have picked up along the way. So get yourself in shape to enjoy the ski season this winter with a visit to Precision Health Spine & Sports Clinic!

By phcadmintips0 Comments

29JunJune 29, 2017

The expectations of expecting

There is no doubt that pregnancy is one of the most exciting times in your life! But not everyone enjoys the physical changes that come along with that emotional ride. Most of us know - and even expect - morning sickness. But there are some other changes your body that might take you by surprise. Luckily, there is help at hand – literally – in the form of your Chiropractor. Many pregnant women experience pain in the lower belly and groin region. Often, these pains are quick and sharp, usually following a sudden or quick movement, coughing, laughing, standing quickly or even rolling over in bed. These pains are a normal – if sometimes scary, and always inconvenient – part of pregnancy. Your growing baby is supported in your uterus by two main ligaments – the broad ligament, which attaches the lumbar spine to the uterus, and the round ligament, which connects the front of the uterus to the groin and pelvis. As your baby increases in size, these ligaments have to stretch to make room for your increased belly. Sudden movements can cause these already strained ligaments to tighten – like the snapping of a rubber band, causing a jabbing pain. Whilst your body does produce a hormone called Relaxin during pregnancy, specifically to relax your ligaments, these two groups of ligaments are under a great deal of strain. Our Chiropractor can help alleviate some of these symptoms. Regular chiropractic treatment during pregnancy can help relax the ligaments that are under strain, and therefore reduce the risk of pain. It has also recently been shown that regular chiropractic treatment during pregnancy can help maintain a strong and healthy pelvic floor muscle, which as we all know, is vital during and after pregnancy. In addition to regular treatment you can try:

gentle exercise like stretching and yoga – remember no sudden movements
flexing your hips before you stand up
heatpacks – these should be warm, not hot

Pregnancy is a time to look after your body. Not just to reduce pain and discomfort, but to ensure your body is in the best possible shape for labour and birth, and reduce the possibility of complications. Regular Chiropractic treatment and massages will help prepare you for the exciting times ahead! If you would like to discuss your pregnancy concerns with our Chiropractor, please call the clinic on 9639 7337. We would be happy to talk you through some advice.

By phcadminchiro, tips0 Comments

27JunJune 27, 2017

Get your dancing shoes on!

We all know the value of fitness. But no everyone enjoys sports. Not everyone is cut out for the gym, or running, or even swimming. So is there another way to get fit and stay that way? Well, yes. Yes there is. So let’s talk about getting on your dancing shoes! When people talk about fitness, they automatically think of athletes. In fact, when you google Fittest People in the World you get a long list of athletes – almost exclusively men! But some of the fittest people in the world are dancers. In fact, a recent UK study found that on 7 of 10 criteria, ballet dancers were fitter than Olympic swimmers. And it’s not only ballet dancers that are fit. Look at Tina Turner. Can you believe she is 77? You could be forgiven for thinking she has the secret of eternal youth. Whilst she does watch what she easts, takes good care of herself – including visiting a Chiropractor regularly – she credits her enviable physique to dancing. Dancing is a great way to increase your cardiovascular health, increase muscular strength and improve endurance and flexibility – not to mention manage your weight. Particularly important for women, it is also a great way to maintain bone density and reduce the risk of osteoporosis. There are also some less obvious benefits. Dancing has been shown to improve psychological health and wellbeing, improve brain function and have a positive impact on your self-confidence, self-esteem and social skills. There are so many different types of dancing that almost everyone will find one that suits them. If you want to go it alone you could try ballet, jazz, tap or square dancing. You might even give belly dancing a go. If you want a form of dancing that you can do with a partner – try ballroom, salsa or rock & roll. All of them will give you a good aerobic workout, increase muscle tone and strength, and improve your balance and flexibility. One of the great things about dancing is – no matter whether you are going on your own, with a friend or a partner, it is a very social experience. So it might even up a whole new social circle for you! And if you are going with your significant other, it can turn into a great date night! There are classes, groups and clubs all over Sydney offering all sorts of styles for all levels of fitness and interest. So if sport is not your thing, maybe think about getting your dancing shoes on!

By phcadminpodiatry0 Comments

22JunJune 22, 2017

How much is enough?

Many Chiropractic patients ask why they have to keep coming back for treatment. Still others come for a couple of treatments, feel a bit better, and stop coming in. Then wonder why a couple of months later, they are back to square one with their pain and debility. Coming to a Chiropractor is a little like taking a course of antibiotics. Everybody knows you should finish the course – even if you are feeling better. Because the antibiotics are treating the underlying problem, not just the symptoms. Chiropractic treatment is just the same. After a session or two, you will undoubtedly feel better. But often times the underlying condition is still present. This is why we set out a schedule of treatment. It is designed to relieve the symptoms AND resolve the underlying problem. Treatment plans are specially designed for each individual patient, and each individual injury or problem. Some will resolve very quickly, some will take a little longer. And some are chronic in nature and will require extended treatment. At Precision Health Spine & Sports Clinic we will establish the best course of treatment – including Chiropractic, exercises and any other forms of treatment we think appropriate - and will give you a clear idea how frequently, and for how long you will require treatment. Of course, every body is different, and depending on your individual circumstances, general health and any other conditions present, you may respond faster, or slower, than expected. This is why we will constantly monitor your condition and keep you updated on your progress. The spacing of these appointments is also important – just like with athletic training, there is an optimum schedule of treatment interspersed with rest, where the body has a chance to heal, before the next treatment. For best results it is important for patients to stick as closely to the schedule of treatments as possible. Of course, we recognise that busy lives sometimes make it difficult to fit in your treatments, but the better you are at sticking to the treatment plan – and this includes any exercises the Chiropractor prescribes – the faster you will return to full, pain free mobility. And the more honest you are about how you feel, and your ability to stick to exercise and appointment schedules, the better we can treat you. At the end of the day your health is your responsibility, and you need to make decisions that are right for you. But Precision Health Spine & Sports Clinic will always have your best interests at heart, and will be working towards your recovery. After all – if you feel good, we look good! So next time you see your Chiropractor, have a frank discussion about what you expect from your treatment, and together you will be able to work out a treatment schedule that works for you both. The Chiropractors at Precision Health Spine & Sports Clinic Baulkham Hills are always happy to discuss your treatment plans. If you have any questions about your progress, please let us know.

By phcadminchiro0 Comments

21JunJune 21, 2017

Is stretching the new wonder drug?

All the benefits and no side effects Recently, we wrote about recent studies showing the danger of too much sitting down, and gave you a few tips on how to reduce the amount of time you spend sitting. So, if sitting is ‘the new smoking’ – stretching might just be the new ‘wonder drug’. Practitioners of yoga have known for centuries what benefits can be derived from stretching, and now the world of western medicine is catching them up. Some of the benefits are obvious – others might surprise you. Stretching improves the blood flow through our muscles – including the brain. So rather than reaching for that shot of caffeine first thing in the morning - or during that after-lunch lull in vitality – do a few stretches. The increase in blood flow will invigorate both your mind and body. Muscle co-ordination is improved by stretching. This is particularly important as we get older, but is also vital for anyone who plays sport – either professionally or for fun – as it can reduce the likelihood, and the severity of injuries. Meaning more time playing and less time ‘on the bench’. Stretching will improve the flexibility of your muscles – which will not only help you get through the day with more ease, but improve your sports performance. Of course, if dancing is your thing you will find an increased level of grace if you do some stretching beforehand. Some studies have recently found that stretching can even reduce your blood sugar level – which is so important in the management of weight and keeping diabetes at bay. And if all that is not enough to convince you – stretching can reduce stress. When we are stressed our muscles tighten, and stretching will relieve this tension, helping to convince our brain that we are relaxed. The great thing about stretching is that it can be done anywhere, anytime. You don’t require special clothing – although tight clothes may make it difficult. You don’t require special equipment. And you don’t need to break a sweat, so you can do some stretching in your office, and go straight to a meeting with no problem. And for people with busy schedules, that really is a benefit! The key to stretching is twofold – firstly, be gentle. If it hurts, you are doing something wrong. Secondly, stretching should be done in motion. Don’t stretch and hold for extended periods, but move into and out of the stretch in fluid motions. The more you stretch, the further you will be able to stretch, but slow and steady wins this race. Stretching might not be new, but with all the benefits it brings, is sure is a side-effect free wonder drug! If you would like to know more about the benefits of stretching, or get some guidance on the types of stretches you should be doing, call us at Precision Health Spine & Sports Clinic Baulkham Hills. Our Chiropractors and Massage Therapists are trained in the do’s and don’ts of stretching and are always happy to help with advice.

By phcadminmassage, tips, wellbeing0 Comments