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and what to do about it If you stop and think, the shoulder is the most mobile joint in the body. You arms move up and down, left and right, front and back. So no wonder so many people experience problems with their shoulders. Well, let’s take a look closer look at shoulders, what can go wrong and what to do about it. The Mobility Joint The key feature of the shoulder is its mobility. The joint where the clavicle, scapula and humerus meet has the widest range of motion of any joint in the body. Like any joint, the bones that make it up are surrounded by ligaments, tendons and muscles. Together these are called the rotator cuff. But the very mobility of the shoulder also makes it potentially one of the most unstable joints of the body. And therefore one of the most at risk of damage. What Can Go Wrong There are in essence four main types of problems relating to shoulders Inflammation Whether it is Bursitis or Tendonitis, these conditions are generally caused by overuse (ball throwing for instance) or repetitive wearing (movement over time). They can be either acute or chronic and can make simple things like brushing your hair really painful. Instability Can happen as a result of overuse, or sudden injury. The head of the humerus is forced out of the shoulder socket and can cause damage to the muscles and tendons around the joint, leading to further instability. Sometimes, the damage to the surrounding muscles and tendons can lead to arthritis. Arthritis The most common arthritis is osteoarthritis – also known as ‘wear and tear’ arthritis. Generally setting in during middle-age, symptoms include swelling, pain and reduced range of motion. Fracture In young patients, generally caused by an impact sport or accident, and in older patients often caused by a fall. So, apart from the fracture, we can see a pattern here. Many of the problems related to the shoulder center around use – repetitive, wear and tear, overuse. Any way you cut it, the shoulder is at risk from everyday life. If you are suffering from shoulder pain there are a few key things you can do. Firstly, visit your health professional. Talking to a Chiropractor about what may be causing your pain is an important first step in establishing how to move forward. Also:

• Rest – avoiding movements that cause pain – like lifting your arms over your head
• Ice – if you suffer an injury icepacks can help in the first couple of days. 15-20 minutes three times a day is usually sufficient. A bag of frozen peas wrapped in a towel is the idea icepack
• Anti-Inflammatories – as always with any mediation, seek professional advice, but there are a number of over the counter and natural remedies, such as turmeric, that can help reduce inflammation.

An ounce of Prevention Once your shoulder is feeling back to normal there are a couple of things you can do to reduce the risk of recurrence.

• Exercises – gentle exercises prescribed by your health professional will help strengthen the muscles and tendons
• Treatment – regular Chiropractic treatment can ensure the that your shoulder maintains it’s strength and stability
• Care – take care to learn how to use your shoulder correctly. Whether it is throwing a ball or repetitive use, there is a right way and a wrong way. Your Chiropractor can help teach you the right way to avoid problems in the future.

If your shoulder is letting you down, call Precision Health Spine & Sports Clinic on 9639 7337 for some advice or an appointment.

Turmeric has been used by Indians in Ayurvedic medicine for centuries to cure all sorts of ailments, from heartburn to bloating, fibromyalgia to depression. Not to mention its use in delicious curries! So, we thought we would take a look at this amazing spice and see what it’s all about. Turmeric is the root stalk of a plant which is part of the ginger family. One of the main components is Curcumin, which is the element containing the potential healing properties. It is well documented that Turmeric has anti-inflammatory properties. This is huge news, as it is now believed that low-level inflammation is a major factor in almost all chronic western disease. This includes cancer, heart disease, Alzheimers and all sorts of degenerative diseases. Whilst research is still ongoing into the use of turmeric in cancer, diabetes and alzheimers treatment, conditions such as arthritis and tendonitis have been shown to respond to turmeric. Turmeric is also known to have anti-oxidant properties. Antioxidants protect our bodies from free radicals, and curcumin has been shown to neutralize these atoms, and to boost the body’s own antioxidant enzymes, giving free radicals a one-two punch. A bonus to improving health by reducing oxidative stress is that this is one of the mechanisms behind aging. And surely slowing the aging process is something we can all get behind! Brain function can be improved by curcumin too – it increases the level of BDNF in the brain (a hormone that helps form new neurons), assisting with memory and fighting the degenerative process. Studies have indicated that curcumin can cross the blood-brain barrier, making it useful in the fight against Alzheimers. As a reduced level of BNDF is also implicated in depression, curcumin has been shown to be useful in the treatment of this growing problem. There is also some evidence it helps boost serotonin and dopamine – both important in the fight against depression. We all know that heart disease is one of the biggest killers in the world, and turmeric can help here too. Studies suggest curcumin is helpful in improving the function of the endothelium – the lining of the blood vessels. Endothelium dysfunction means the body cannot regulate blood pressure and clotting, major factors in heart disease. Promising studies are under way suggesting that curcumin might change cells at a molecular level, which may be helpful in treating cancer. Wouldn’t that be a game changer? At Precision Health Spine and Sports Clinic one of the most common problems we see is the issue of inflammation. Whether it is caused through disease, injury or overuse, inflammation can cause pain, discomfort and difficulty of movement. Turmeric is well documented in treating inflammatory responses – in some studies it has even proven more effective than anti-inflammatory drugs. So, including a bit of turmeric in our diet seems like a good plan all round. Supplements are a great idea if you have specific concerns and we can help you with advice on these at the clinic. As always, any supplements you take should be discussed with a health care professional. But if you are just after some of that memory-improving, anti-aging bonus, here are a couple of recipes you might like to try! Golden turmeric chai latte http://www.taste.com.au/recipes/golden-turmeric-chai-latte/U4IECb1d Flu-fighter chicken and turmeric soup http://www.taste.com.au/recipes/flu-fighter-chicken-turmeric-soup/ZsHF1hGL

In the past, we have talked about how stretching can be more beneficial in waking you up and giving you a boost than coffee. And we meant it. But let’s face it, most of us could not do without our coffee! The good news is there are now lots of studies that show that far from being the evil concoction we had been led to believe, coffee can actually be good for you! Studies suggest that coffee boosts dopamine production, which enhances your mood, and has been shown to reduce the risk of depression. Something in coffee – we don’t know what – lowers your blood sugar levels, reducing the risk of diabetes. Interestingly, many of the studies have revealed a gender bias in the benefits of coffee. For instance, in men it has been particularly linked with management of uncontrolled movement in Parkinsons disease sufferers and a reduced risk of liver cancer. In women, coffee – and green tea – appear to lower the risk of stroke and cardiovascular disease. Kahweol and Cafestol are two ingredients in coffee that are believed to be linked to an increase in bad cholesterol. However, they also appear to play a part in reduced risk of cancers such as breast, colon and rectal, as well as having a positive impact on the general health of the liver. There are a lot of ‘seems’ and ‘linked’ type statements in all these studies – so what should we believe? Well, as with everything, moderation seems to be the key – moderate consumption, which is 1-3 cups per day, seems to provide some positive benefits. And it seems like that is about what most people are drinking. According to Roy Morgan Research Australia, average coffee consumption is 9.2 cups per week. Of course, drinking plenty of water and getting some fresh air, exercise and keeping up a healthy diet is also always recommended. But the odd cup of coffee won’t do you any harm. At Precision Health Spine & Sports Clinic we all have a different poison when it comes to coffee. Does that say something about who we are? And what we do? Well, yes, it turns out it does. So – here are some secrets you may not have known about us. Charbel loves a double Macchiato – people who drink this coffee have no fear of failure. They are bold and confident. Well, that sounds about right! Taylor’s preferred drink is a Caramel Latte – whilst there are those (many of them in this very clinic) who think this is not a suitable drink for a man, latte drinkers in general are nice people who are hard working, romantic and soft. Sheena is also a latte drinker, but being of a slightly tougher nature takes it without that caramel twist. Jessica’ preference is for a flat white. These guys are brutally honest traditionalists. Who’d have thought? Andrew likes his coffee sort and black – suggesting he is a purist with good attention to detail. Not bad traits in a massage therapist! Sarah has a bit of a soft spot for Vienna coffee. That combination of strong coffee and fluffy cream is a bit of an indulgence, and often means the drinker is soft and fluffy themselves. Hmm, not sure about this one… Annelise is a fan of the long black with a dash of milk. Indecisive? Maybe. But also busy, with plenty of stamina. Looks like we have a pretty balanced team here at Precision. And now that we’ve told you our secrets, next time you are in the Clinic let us know what your favourite coffee is – we’d love to hear your secrets!

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:

1. Keep your back and shoulders straight. No curling over.  Bend from the hips.
2. Gently ‘bounce’ down. If it hurts stop.  Just aim for going a little lower every day.
3. Slide your palms down your shins until you reach your toes.
4. 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!