Blog Page – Page 12 – Precision Health Spine and Sports Clinic

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

22AugAugust 22, 2017

Modern science is amazing. Right?

Well, maybe ancient science was too! If you, or someone you know, has ever broken a bone, you might have had that bone pinned. Amazing modern science, huh? Actually, it turns out the Ancient Egyptians knew a bit about bone pinning nearly 3,000 years ago! We have talked before about how the Ancient Egyptians understood the importance of podiatry (Walk like an Egyptian), but this is taking things to a whole other level. During routine x-raying of mummies held by an Amercian museum, a metal implant was found in the left leg of one mummy from the New Kingdom (16th-11th Century BC). Professors were curious, but assumed this must have been attached in modern times to keep the mummy together. Not so! Tests showed the pin had been put in the leg in ancient times. What was truly amazing was that this 9 inch pin was of the same design as pins used today to stabilize bones. Right down to the three flanges on the top to stop the pin from rotating inside the bone. And the organic resin around the pin is very similar to modern bone cement. Interestingly, tests show this pin was put in after death. Many people think the Egyptians were obsessed with death. In actual fact, they were obsessed with life. Specifically, the afterlife. They believed bodies needed to be preserved for souls to inhabit in the afterlife. So, presumably during the mummification process, someone took the time and effort to insert a complicated pin to ensure a successful afterlife for this obviously much loved deceased. While this is the most spectacular case of post-mortem rehabilitation, there are documented cases of dental repair, wound repair and prosthetics in other mummies. Proving how important the integrity of the body in the afterlife was to the Egyptians. These days we think about how amazing all the modern medicine we have is. But that very modern science has proved one thing to us. There is a whole lot we don’t know, or have forgotten, about ancient science!

By phcadminwellbeing0 Comments

16AugAugust 16, 2017

The knee bone’s connected….

It’s all about those connections. You might not think an ankle injury can cause problems with your lumbar spine, but you would be wrong. Studies show that our bodies are ‘regionally interdependent’ – which means that injuries in one area of the body can and do impact on seemingly unrelated areas. Selective Functional Movement Assessment (SFMA) is a new way of assessing a patient and developing treatment and exercise plans that take this ‘regional interdependence’ into account. Because we are all about giving our patients the best treatment we can provide, Charbel recently undertook some SFMA training. So, what does dem bones connecting mean? What is SFMA? Selective Functional Movement Assessment is a comprehensive assessment that can be used by Chiropractors to classify movement patterns to determine treatment and exercise plans. SFMA works on two key principles. Firstly, every body is different, and movement patterns are subtly unique. - no two bodies move the same. Secondly, the body is regionally interdependent. In other words, each moving part of the body affects the others, even when they are not directly connected. It then follows that when an injury occurs, movement of the entire musculoskeletal system is affected. Natural patterns are altered to compensate for pain and immobility, creating dysfunction and compensation. In many cases, even when the injury is healed, the body continues to ‘compensate’, creating an ongoing change in the pattern of movement. This change can cause problems in other parts of the musculoskeletal system. How Does it Work? Using the principles of SFMA Chiropractors assess the movement of the whole body, and develop treatment and exercise plans that specifically respond to the individual patterns of each patient. The movement of the patient is used to determine the most efficient effective path to resolution of pain and reduced mobility. Who Can It Help? Anyone who has had an injury can be helped by SFMA. Previous injury is the single most powerful factor in prediction of future injury, so resolving any issues relating to injuries is vitally important. Even if the injury has healed, the body may still be compensating, putting the injured area at increased risk. Many studies have shown that injuries in one area – the ankle for example – impact on the activation and function of muscles not directly attached, such as the gluteus. This can cause a muscular or skeletal imbalance, contributing to a likelihood of future injury. By using SFMA our practitioners can assist in restoring the natural movement of patients and reduce the risk of future injury due to changes in musculoskeletal movement and ensure those thigh bones connected to the knee bones are in good working order. If you have had an injury and would like to know more about how SFMA might help you get dem bones connecting better, call Precision Health Spine & Sports Clinic on 9639 7337 for an appointment.

By phcadminchiro0 Comments

11AugAugust 11, 2017

How shoulders can let you down

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.

By phcadmintips, wellbeing0 Comments

09AugAugust 9, 2017

6 Benefits of Good Posture

… and how to get it! Ever tried to walk with a book on your head? Didn’t think so. Years ago this was how good posture was taught. It might seem old fashioned, but there are lots of benefits to ‘good posture’. What is good posture?

If you are sitting: have your back straight, bottom at the back of the chair, knees at right angles and feet flat on the floor
If you are standing: Draw a line from your earlobe down through your shoulder, hip, knee and ankle – they should all align

Why good posture is important

It keeps the joints and bones in alignment, allowing the muscles to be used properly, reducing fatigue and allowing the body to use less energy
It decreases the amount of abnormal wearing on joint surfaces, reducing the risk of conditions like arthritis.
It decreases the stress on the spinal ligaments, decreasing the risk of backache and muscular pain.
It prevents the spine from development of permanent abnormal position of the spine, which can cause injury and deformity in spinal disks, and constrict blood flow and nerves.
It opens the airways and ensures proper breathing and improved lung capacity, which in turn improves oxygen flow in the cardiopulmonary system.
It makes you look good. And if you look good, you feel good. In fact, you can “lose” several kilos just by standing up straight, not to mention gaining an inch or two in height.

How you can improve your posture I’m guessing you don’t want to walk around with a book on your head. So, what can you do to improve your posture?

Keep your muscles flexible Try yoga or pilates to ensure your muscles are lengthened and flexible
Work on your Core Core strength is important to maintaining posture. Again, yoga and pilates are ideal. Keep an eye out for an upcoming blog about what core strength is and how to get it
Balance And by that I mean, keep the muscles on each side of your spine balanced by working them equally
Conscious Correction A bit like conscious uncoupling, only better. Whenever you remember, adjust your posture. Soon enough it will become second nature
Chiropractic Care Keep everything in line with regular, preventative Chiropractic treatment to ensure all is in working order
Massage Regular massage will help keep your muscles supple and elongated, improving your posture and flexibility
Exercise By keeping your muscles strong through regular exercise you will improve both balance and posture

So, if you think you need to straighten yourself up, call Precision Health Spine & Sports Clinic on 9639 7337 to ask how we can help, or to make an appointment.

By phcadminspine, tips, wellbeing0 Comments

01AugAugust 1, 2017

How to hit those headaches on the head

Unfortunately, headaches seem to be part of everyday life. Constantly popping headache tablets might help with the immediate pain, but does not address the root cause of the headache. So guess what? It will keep coming back. And nobody wants to be haunted by a headache. So, what can you to do reduce the risk of headaches?

Reduce, or learn to manage stress. Easier said than done of course, but particularly if you suffer from stress or tension headaches, it is important to find some way of managing that stress. Regular massage, some short-form meditation, or acupuncture can relieve these headaches. In the longer term, putting in place strategies to reduce your stress is worthwhile.
Increase your water intake. Many headaches are related to dehydration, so ensuring you are always well hydrated can avoid a headache altogether. And if you feel one coming on, a long cool drink of water can alleviate some of the pain.
Watch what you eat and drink – certain foods and drinks – like alcohol – can be a trigger for headaches. Make a note of what you have eaten or drunk when headaches come on and you may be able to pinpoint your personal triggers, and avoid those things in the future. Of course, excessive alcohol or caffeine are obvious ones, but some people react to foods that might not be expected.
Improve your posture – poor posture, particularly related to the neck, can cause the onset of a headache. Regular visits to the Chiropractor to ensure your spine and neck are correctly aligned can reduce the likelihood of posture related headaches.
Manage the amount of time you spend looking at the computer screen. Eye strain can be a contributing factor to headaches. While it is not always possible to avoid screens altogether – we all have to work after all – taking a 20-30 second break every 20 minutes to focus on something at least 5 metres away, or something on the horizon if you can, will reduce the risk of eye strain headaches.

If you do feel a headache coming on, try and take a break. Have some water and lie down in quiet dark room if possible. A cool compress on the forehead/eye area can also help. Sometimes, all it will take is a 5 minute break to avert a headache that might debilitate you for hours or even days. If these simple techniques don’t work, visit your local Chiropractor for adjustment and acupuncture and you will generally feel significant relief. If you suffer from recurring headaches, call Precision Health Spine & Sports Clinic on 9639 7337 to make an appointment for some advice and treatment that might help you.

By phcadminwellbeing0 Comments