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

19DecDecember 19, 2017

Mind over Matter: How to succeed in sport

How to succeed in sport – it’s not necessarily what you think Many people believe that in order to succeed in sport – at any level – you need to train, train, train. And to an extent that is true. The principle that you need to do something for 10,000 hours to become an expert has its foundation in fact. But to be truly successful – and perhaps more importantly, to enjoy that success, you need put your mind to it. So, whether you are an elite athlete, a weekend warrior, or just enjoy a social game, the way you think will make a big difference to the outcome – and your enjoyment.

There are nine key mental practices that you need to work on to succeed at any level:

Positive Attitude – this is not something that just happens. It is a choice you make. The key is to aim for excellence, not perfection. Learn from your failures as well as successes, and to maintain perspective.
Motivation – it’s sometimes difficult to persist when the rewards don’t seem to be immediately apparent, but try to remember the benefits of participation, rather than constantly focusing on the outcome.
Goals – keep them high, but realistic. And they should be measurable, time oriented and both short and long-term if you truly want to succeed in sport.
People – appreciate the role others play in your endeavours. And show consideration and humility to your opponents.
Self Talk – we are often our own worst critic. Try and talk to yourself the way you would a good friend. Maintain positive and realistic conversations with yourself – particularly while you are competing.
Imagery – the power of suggestion. Imagine that little ball going into the hole on the green. Imagery should be specific, realistic and detailed. And if you find yourself veering off course during competition, use it to bring yourself back.
Anxiety – is a fact of modern life. But use the adrenalin that is caused by anxiety to fire you up. Use if to intensify your performance.
Emotions – there is no getting away from them. Accept them, recognise them and where possible use them to improve rather than interfere.
Concentration – resist distractions. It’s sometimes easy to put off doing what you know you should. Don’t. And when competing, stay in the present.

If you can learn these skills it will not only help you in your chosen sport. Life is full of situations where they can be used. Job interviews, auditions, presentations, exams. Your preparation and ‘performance’ on the day can be improved by maintaining mind over matter!

Research has shown that massage will help with many aspects of mental preparation – particularly with concentration and managing anxiety. If you would like to book a massage to help with preparation for your next competition – or audition or exam – call our Baulkham Hills clinic on 9639 7337.

By phcadmintips, wellbeing0 Comments

12DecDecember 12, 2017

Mortons Neuroma

Not quite a twinkle in your toes…. When you think about it, our feet take a real pounding. They are usually only around 20-30cm long, but support the whole weight of our body! On any given day, they walk around 4000 to 6000 steps, they become two sizes larger when we stand due to the force of the weight of our bodies, which is 3 times our body weight when we are running, and over the course of the day the force on them equals roughly the weight of a fully loaded cement truck. Combine this with the fact that there are 26 bones and 8000 nerves in the foot, and is it any wonder we often have problems! One particularly uncomfortable problem is Mortons Neuroma. This painful condition affects more women than men, usually around the middle of their life. What Exactly Is Mortons Neuroma? Mortons Neuroma is a peroneal fibrosis – an irritation or inflammation of the sheath surrounding one of the intermetatarsal plantar nerves leading to your toes. It normally happens between the third and fourth toe. Generally, it causes a sharp or burning pain in the ball of the foot, and can also lead to feelings of stinging, burning and numbness in the toes. You may feel like you have a small stone in your shoe. What Causes it? There are a number of things that can cause this painful condition:

High heels, especially on shoes with narrow toes. The combination of the slope of the foot and the pressure of the narrowing toe space create pressure that causes inflammation.
High Impact sports – like running or jogging; or sports where cramped shoes are worn, like skiing or rockclimbing.
Foot structure – people with bunions, hammer toes, flat feet or very high arches, poor foot arch control and over-pronation (rolling in) of the foot are more prone to this condition.

How Do you Treat it? If you have had this sort of pain in your foot for more than a couple of days, and rest doesn’t resolve it – see a Podiatrist. The causes of your condition will be identified and a treatment plan developed. Treatment will generally follow three stages:

Pain relief and Reduction of Irritation This will include avoiding high heels and narrow-toed shoes and reducing high impact sports to avoid continued irritation. Anti-inflammatories may be recommended, along with metatarsal domes in your shoes.
Restore Function If structural issues such as bunions or hammer toes are involved, recommendations on how these should be managed will be made. Custom made orthotics will possibly be recommended, particularly if flat feet or over-pronation is involved. Joint mobilizing exercises may be prescribed.
Prevent Recurrence Monitoring of shoes and the impact of exercises and regular checking of orthotics or shoe inserts will help avoid a recurrence of the problem.

In very rare cases surgery is required if conservative treatments do not solve the problem. If you have been suffering from a pain in the ball of your foot, call to make an appointment with our Podiatrist for an assessment of your condition.

By phcadminspine0 Comments

08DecDecember 8, 2017

Fall Prevention

What you can do to avoid hitting the deck Falls can happen to anyone - after all Alice was only 7 when she fell down the rabbit hole. But it is an inescapable fact that as we get older we are more likely to fall, and are less likely to be able to bounce back. Whilst falls are accidental, there are some things that we can do to reduce the risk and severity of any fall we may have. What causes falls? Vision – as we get older, our vision does deteriorate. It is important to make regular visits to the optometrist to check your sight. Stiffening Joints – when our joints stiffen - whether through injury, the onset of arthritis, or bursitis - we are less mobile, and therefore less able to ‘save’ ourselves if we trip or lose balance. Weakened Muscles – from the age of about 40 (yes – as young as that!) we start to develop Sarcopenia, which is a weakening or atrophy of the skeletal muscles. This is a normal part of aging, but can be more pronounced in people who are less active. Low Blood Pressure – can cause lightheadedness, leading to falls Diabetes – the lower limbs are often affected by diabetes, with a loss of sensation, tingling and pins and needles. This reduced sensation can cause poor placement of feet when walking, leading to falls. How Do We Reduce the Risk?

Maintain a healthy diet, and drink plenty of fluids. This will assist with avoiding diabetes and low blood pressure, not to mention ensuring you have energy to maintain an active lifestyle.
Exercise is really important. You might not be able to run a marathon any more, but there are plenty of exercise options that are suitable as we get older – Tai Chi or water aerobics are great, yoga will provide you with great strengthening of your core and legs, and even a good old fashioned dance class.
Make sure any medications you are taking are compatible with one another and don’t have side effects that can cause your balance to be impaired.
Wear the right shoes (and slippers) – make sure they are firm-fitting, have non-slip soles and nice wide heels. Laces, buckles and Velcro are the best options. And on the subject of footwear, try and avoid walking around in just socks. Just watch the first few minutes Risky Business and you’ll see why.
Try and avoid rugs and mats on the floor at home – they provide great tripping hazards

Who Can Help?

Make regular visits to a Podiatrist. Not only will a podiatrist ensure your footwear is suitable, but they will make sure the circulation in your legs and feet is working well, and keep your ankle joints mobile.
A good Chiropractor will be able to show you some balancing and stretching exercises that will help keep you strong and upright. They will also be able to keep your joints mobile, and to make recommendations on any frames or sticks you might need. And possibly best of all, they can treat any of those aches and pains that start to creep up on all of us.
Your GP can ensure your medicines are all appropriate
Visit your optometrist regularly to make sure your eyes are healthy and any prescription for glasses is accurate.

So take a little time to assess yourself and your surroundings. An ounce of prevention will go a long way to ensuring you don’t end up down a rabbit hole! If you, or someone you know, has had a fall or is concerned about their strength, mobility and balance call our Baulkham Hills Clinic on 9639 7337 to make an appointment with our Chiropractor or our Podiatrist.

By phcadminpodiatry0 Comments

30NovNovember 30, 2017

Stretches

How are you doing with the new wonder drug? A few months ago, we wrote about the benefits of stretching. There are lots of them – increased blood flow, strength and co-ordination, flexibility, stress reduction, to name just a few. So how are you doing with those stretches? Finding it difficult to fit them in to your daily routine? Don’t really know what sorts of stretches will benefit you? We thought it might be good to give you some ideas to help you out. Many of these stretches are based on yoga poses, and all of them can be done in either a dynamic (moving in and out of the pose) or static (holding the pose for around 30 seconds) way. And just a tip – if you concentrate on breathing deeply while doing them it will help enormously with stress relief.

Downward Dog – helps with hip and shoulder mobility, and stretches and strengthens the deltoids and hamstrings. Hands and feet shoulder width apart. Push up so your body is in a triangle position. Gently push the heels towards the floor, keeping your head between your outstretched arms.
Crescent Pose – strengthens abs, hip flexors and chest. Feet one in front of the other, bend the front leg to 90 degrees, while keeping the back leg straight and flexing the hips forward. Raise your arms above your head, beside your ears with the palms facing inwards.
Leg Stretch – for your hamstrings and core muscles. Lie on the floor with your legs in the air. Lower one leg, pulling the other towards your chest. If you can, raise your shoulders from the floor.
Side Oblique Stretch – for your lats, hips and obliques. Stand with feet wider than shoulder width apart. Bend to the side whilst you slide one hand down your leg and raise the opposite one above your head, return to upright and repeat on the other side.
The Cat – stretches all your back muscles. On your hands and knees, curl your back up, pulling your stomach toward your spine. Follow this one with:
The Cow – this works your abs and chest. Essentially, reverse the cat. So instead of your back curving up, it arches, head and chest up and spine curved towards the stomach.
Side Lunge – this stretch helps with the inner thighs. Start with feet wider than hip distance apart. Slide one foot out to the side, leg straight, while bending the other leg, pushing the butt back and leaning forward slightly. Touch the floor with your fingers if you can.
Childs Pose – this one is great for calming and stress relief as well as lower back, lats and shoulders. From the position of hands and knees, hip width apart, push back until your butt is on your heels and your arms are stretched out in front of you, your chest pressed to your thighs. Keep your head down between your arms.

If you can incorporate just a few of these exercises into your morning routine you will not only improve your flexibility and stability, but reduce stress and start the day with a bit of a spring in your step! But don’t forget – if it hurts, stop and get some professional guidance. If you would like any information on these exercises, or how they can help you, please call our Clinic on 9639 7337 or email at reception@precisionhealthclinics.com.au.

By phcadminwellbeing0 Comments

28NovNovember 28, 2017

How to stay fit while Travelling

Summer is almost upon us, and that means summer holidays!

Australian’s love to travel. And they love to keep fit. But how can you do both? Lots of hotels have gyms these days, but let’s face it sometimes they are less than impressive. Not to mention they are often full of people who don’t normally train. Serious gym lovers can find this frustrating. Coming from Australia, you are often in another time zone, so your body clock and routine is out of whack, and you may feel like exercising at odd times in the day – especially if you are having trouble adjusting. So, how do you get a workout in without spending hours in the hotel gym? Here are some tips on getting a quick, efficient workout done without leaving your room!

Warmup

As you know, it is really important to warm up before exercising. Particularly if you are feeling a little stiff from a long-haul flight or unfamiliar bed. Five minutes is usually enough, so try 30-60 seconds of each of the following:

Toe Touches
Jumping Jacks
Shoulder Circles
High Knees
Core Twists
Leg Swings

Exercises

What you need is a combination of exercises that will work your core, glutes, lower back, hamstrings, quads, biceps, triceps, upper back, and chest. If time is of the essence, set your phone alarm and do as many sets of the following as you can in the time allowed. Ideally, you should aim for two or three sets of 10-15 repetitions for each exercise, depending on your fitness level and goals.

Pushups – ideally on your toes, but on your knees is ok if you must
Tricep Dips – use a chair or the bed –whichever offers you the best height
Squats – keep a chair behind you if it gives you confidence or security
Leg Lifts
Plank & Side Plank
Standing Bicycle Crunch
Single Leg Stand – use a chair, the bed will probably be too soft
Heel Raises

Cool Down

As you know, cooling down is very important in any exercise routine – even if it is in a hotel room! In this case, it will be all about stretching – touching your toes; stretching your arms across your body; sliding your hands down your sides and if appropriate, go for a walk up and down the hotel corridor. If you follow these simple exercise tips daily you should be able to keep yourself in shape, and maybe even allow yourself the odd treat (cocktails have calories too!) on your well-earned Christmas holiday. If you would like more information about how to do these exercises, or what exercises are appropriate to you call our Baulkham Hills clinic on (02) 9639 7337.

By phcadmintips, wellbeing0 Comments

15NovNovember 15, 2017

Thyroid Dysfunction

It’s all about the balance

The Thyroid is a butterfly-shaped gland at the base of our throat and is part of the endocrine system. Just about every organ in the body is affected if the thyroid is not functioning optimally. For a tiny little gland, it can have a huge impact. Heart and digestive function, metabolic rate, muscle control, brain development, and bone maintenance are all impacted by your thyroid. Thyroid dysfunction occurs more often in women than men and is more common in people who suffer from other autoimmune diseases, such as Coeliacs. It generally happens during the 40s. Since the thyroid requires a good supply of Iodine to function, those with low-iodine diets are also at risk.

So, if you are having trouble with your thyroid – what can you do?

Firstly, the thyroid can malfunction in two main ways – overactive, or Hyperthyroidism; and underactive, Hypothyroidism. If your thyroid is overactive you are likely to suffer from

rapid and irregular heartbeat
palpitations
increased appetite
tiredness
irritability

If your thyroid is underactive it is likely you will have a

reduced appetite, but suffer weight gain
develop an intolerance of the cold
have a low heart rate
poor memory
stiff muscles
a chance to suffer infertility.

Either way, your thyroid needs to be kept in balance to ensure health and well-being.

Traditional Chinese Medicine is all about maintaining the balance of yin and yang in the body, so it makes sense that this type of treatment can help with thyroid dysfunction, which is essentially an imbalance of hormones. Interestingly, thyroid imbalances were noted in Chinese texts around 300BC. Generally, a practitioner will establish which organs of the body have been most affected by the thyroid dysfunction, in order to determine the correct course of treatment. This is likely to include a combination of Acupuncture, Herbal Medicine and dietary changes, which will be used to restore the Yin/Yang balance. There are eight acupuncture channels connected to the thyroid gland, and these can be used to determine which aspect of the body is most affected by thyroid dysfunction, and address the symptoms. Moxibustion and cupping may also be used in treatment depending on the specific diagnosis.

At Precision Health Spine & Sports Clinic our highly regarded Traditional Chinese Medicine specialist is available Monday, Tuesday, and Friday 2 pm till 7 pm. Book an appointment online now, or call our clinic. If you have any form of thyroid dysfunction and would like to seek advice or treatment, call our Baulkham Hills Clinic on (02) 9639 7337.

By phcadmintcm, wellbeing0 Comments

08NovNovember 8, 2017

Why we shrink as we get older

There’s no getting away from it. As we age, we shrink. All of us. There are a number of reasons for this, however possibly the most debilitating and painful is spinal stenosis.

The spine gets a lot of wear and tear over our lifetime. As we age, this wear and tear can cause degenerative changes. Sometimes these degenerative changes are accelerated by trauma – either at work or in a sport. Unfortunately, this degeneration can cause a great deal of pain. Each vertebra of the spine is separated by an intervertebral disc, that acts as a cushion to absorb shock and helps us bend. As we age, these discs begin to dry out and flatten, which reduces the space between the vertebrae. And so we shrink. But that isn’t the only problem. This thinning of the discs can cause bone on bone friction. The body responds to this friction by adding bone to the area, causing bony growths on the vertebrae. This is a problem if the growths impinge on the spinal canal or the nerve root canal as it narrows the canals and can cause a great deal of pain. This is called ‘stenosis’.

Symptoms

Depending on which parts of the spinal column are affected, patients will feel pain in their arms and hands or their legs. Pain is generally described as like toothache pain or lightening. If the stenosis is in the upper (cervical) spine patients might feel pain like an electric shock down their spine and into their arms and hands. Pain increases with movement and reduces with rest. In extreme cases, stenosis can cause lack of control of bladder or bowels and even paraplegia or quadriplegia.

Treatment

Diagnosis is generally made via X-ray, MRI or CT Scans. Once diagnosed there are a number of treatment options for stenosis, although there is not a cure. Treatment rather focuses on the symptoms and pain reduction. The key is to keep the area mobile and to increase stability around the spine, strengthening adjacent muscles. Chiropractic spinal mobilization will help take pressure off the spine relieving pain and discomfort. Ultrasound and acupuncture may be used and exercises prescribed. Anti-inflammatories can assist with reducing irritation. Massage will help relieve associated muscle pain, and again keep the area mobile. In extreme cases, steroid spinal injections and even surgery may be required. A laminectomy will shave off some of the bone growths to relieve pressure on the nerves. This will sometimes be followed by spinal fusion surgery to create more stability.

If you think you may be suffering from spinal stenosis, call Precision Health Spine & Sports Clinic on (02) 9639 7337 to make an appointment at our Baulkham Hills clinic.

By phcadminchiro, tips, wellbeing0 Comments

07NovNovember 7, 2017

Massage & Mental Health

And why that’s important

Over the past 10 years or so November has become Movember. This great initiative, which started in 2003, has become a worldwide phenomenon, helping to raise awareness of men’s mental health issues as well as prostate and testicular cancer. Remedial massage can play a huge part in addressing both mental health and, believe it or not, cancer symptoms. Massage has been practiced by many societies going back to the Ancient Egyptians. The benefits were well understood by ancient cultures. But in the 20th century, the focus of healthcare moved to ‘biological’ sciences. Recent studies, however, have identified that massage can be a hugely beneficial addition to the treatment regime of all sorts of illnesses.

Massage and Mental Health

The link between massage and mental health – in particular depression and anxiety – is well understood. In fact, a 2004 study suggested the positive benefits of a course of massage treatment were similar to those of psychotherapy. Massage reduces the production of cortisol – a hormone related to stress, whilst at the same time increasing the release of endorphins, which create a feeling of well being. Massage can also increase dopamine and serotonin levels. These hormones affect a range of functions including cognitive function, mood, sleep and appetite. Massage also relaxes the muscles, which contract and stiffen when the body – or the mind – are under stress. By relaxing the body, decreasing cortisol and increasing endorphins we are creating a state of mind which allows sufferers to use the cognitive skills they may have learned in other therapies such as counseling to reduce the symptoms of their depression or anxiety. This relaxation can also help improve sleep, which improves the ability of patients to function effectively.

Massage and Cancer

Firstly – we are not suggesting massage can cure cancer. It can’t. However, the symptoms of cancer and the side-effects of cancer treatments can be managed and reduced with massage. Sadly, and understandably, many cancer patients suffer from depression and outcome-related anxiety. As we have said, massage can certainly help alleviate these symptoms. However, massage also boosts the immune system, thereby helping to strengthen the body to weather the side effects of chemotherapy and radiation. Pain and nausea can be reduced, and the improvement in circulation can lead to an increase in energy, which is often a significant problem for cancer patients.

Get in touch

Precision Health Spine & Sports Clinic offers Remedial and Swedish Massage that is ideally suited to incorporation in a treatment regime aimed at reducing depression and anxiety, or in relieving the pain and symptoms associated with cancer and its treatment. If you would like to know more or would like to make an appointment call our Baulkham Hills clinic on (02) 9639 7337.

By phcadminmassage, wellbeing0 Comments

03NovNovember 3, 2017

The do’s and don’ts of wearing a great Aussie tradition – Thongs.

Summer is coming – and the thongs are coming out…

Thongs are polarizing. You either love them or hate them. But there is no denying they are iconic Australian footwear. No other nation quite does them justice. And don’t get me started on the flip-flop/jandal debate! It wouldn’t be summer in Australia without them. But are they the best footwear ever invented – or the worst? Turns out, maybe a little bit of both! Thongs are easy to slip on and off, lightweight, and cool in the midst of scorching summer temperatures. However, wearing thongs makes your feet work harder. Muscles have to strain to keep the thongs on your feet – you’ve probably noticed how your toes ‘grip’ as you walk. Is this strain a good thing or a bad thing?

Recent research from Sydney University suggests that wearing thongs can actually be good for children’s feet, as they are still developing. The research found that wearing thongs was actually close to being barefoot, and helps build muscle in the developing foot of children and young teens. However, in adults, whose feet are fully developed, this muscle strain can lead to an imbalance in your foot. Over time it can lead to conditions like plantar fasciitis, shin splints, bunions and hammer toes. People who have a good arch in their foot will generally be OK wearing thongs. However, those of you out there with flat feet – be warned! The tendons and muscles of our flat-footed friends already have to work harder to stabilize the foot. The extra stress wearing thongs places on these feet can cause a great deal of pain. Even if you have a great arch, I’m sure we have all fallen victim to the early summer sunburn on newly exposed feet. Painful and debilitating. Not to mention that annoying blister between your toes. Wearers beware!

So, if you REALLY REALLY can’t do without your thongs – what do you do?

Limit wearing your thongs to days when you won’t be on your feet or walking too much – maybe alternate days. As with most things, moderation is the key.
Choose thongs that provide a stonger sole, arch support and a heel cup. There are a few brands that do this – talk to a podiatrist about which thongs would be best for you.
Make sure your thongs fit you properly – toes should not be hanging over the edge or the front.
If you have flat feet – consider mixing it up with some sandals that provide support via a tongue or heel strap.
In early summer, make sure your slip slop slap routine extends to the tops of your feet!
For kids – try and get thongs with a back strap if possible to help secure heir feet, especially for very young children.

All that being said – there are some instances where a nice pair of rubber thongs is a must: lounging by the pool at that luxury resort, traipsing across the hot sand at the beach (or the burning road on the way back to your car) and last, but certainly not least – in public pools and shower rooms. Nobody wants warts or fungal infections that can come from those environments. At Precision Health Spine & Sports Clinic, our Podiatrist is happy to give you some advice on the best thong options for you. Call the clinic on (02) 9639 7337 to make an appointment, or call in to look at our range of recommended thongs.

By phcadminpodiatry, tips0 Comments

25OctOctober 25, 2017

What do your genes say about you?

Have you ever wondered why you can roll your tongue but your friend can’t? Or why your little finger is crooked?

It’s all about genetics. Whilst there is a great deal of debate about nature versus nurture when it comes to personality, there can be no question that your physical attributes come from your parents. But how exactly does it work?

Genes – more correctly known as alleles – are inherited from both our mother and father. Each pair of genes provides the blueprint for our physical characteristics. But all genes are not created equal. There are essentially two types – dominant and recessive. So, if you inherit a dominant gene from one parent, and a recessive from the other, the dominant gene will appear. This is particularly apparent in eye colour – blue eye colour is recessive, so if you have blue eyes, you have two recessive genes. If you go on to have a baby with another blue-eyed person, the baby will have blue eyes. However, if you have a baby with a brown-eyed person the baby could inherit a recessive gene from your brown eyed partner, resulting in blue eyes – or the dominant brown one, resulting in brown eyes. Then there are the polygenic genes, where more than one gene is responsible for a trait. These genes impact things like height, weight, hair and skin colour. Research suggests that Type 2 Diabetes is a polygenic trait. So what are some dominant genes that might surprise you?

Bent little finger – if your little finger curves inwards towards the rest of your fingers, this is dominant
Achoo syndrome – this is a weird one! Some people sneeze when seeing a bright light after being in the dark – this is a dominant gene!
Double Jointed-ness – a dominant gene that allows you to bend in ways other people can’t
Tongue rolling – if you can roll your tongue up from the sides, this is the result of a dominant gene
Coriander – if you think coriander has a soapy taste – blame it on the parents!

But let’s go back to nature versus nurture debate. There are a number of things that recent research suggests are strongly genetically linked. Some might surprise you, some might shock you, and some might provide you with a ‘get out of jail free’ card with your friends and family!

Laziness – yes, if humans are at all like rats, extreme laziness can be genetic. Netflix please!
Stress – how well you handle stress is at least in part genetic. Some of us should maybe look into meditation classes sooner rather than later…
Travel – some people love it, some people hate it. Don’t fight it if those feet are itchy!
Driving skills – don’t jump to conclusions and blame your mother! Maybe it’s your father’s fault
Addiction – having a tendency toward addiction (chocolate doesn’t count) is actually genetic, something to watch out for if it runs in the family
Violence – some would say this is nurture over nature, but studies suggest there is a definite genetic component to a tendency to respond violently
Music – your taste in music is partially genetic. In my case, it came from my kids!
Partner selection – no, it wasn’t just their beautiful eyes or the great sense of humour. You were genetically predisposed to them. Makes you look at your partner in a slightly different light, doesn’t it?
Phobias – spiders, small spaces, heights. All genetically predisposed

One final thing you might not know about genes – around 8% of your DNA is viral. And no, this does not give you license to get a doctor’s certificate for some time off work! At Precision Health Spine & Sports Clinic we are fascinated by all things to do with the human body. If you would like an appointment to sort out some genetic or non-genetic concerns give the clinic a call on (02) 9639 7337.

By phcadmintips0 Comments