Blog Page – Page 14 – Precision Health Spine and Sports Clinic

13JunJune 13, 2017

Sleeping Beauty-fully

We spend a lot of time doing it – or at least we should – and if we don’t get enough of it we can do real damage to our health. Not to mention how cranky most of us get when we haven’t had a good night’s sleep. There are so many things that affect the quality of the sleep you get, and studies show that poor or insufficient sleep can affect your health in ways you might not expect – including increased risk of cancer, stress and – shock horror – premature aging! There are many factors that will help you get quality shut eye. Some simple tips include:

A good dose of sunlight during the day will balance your body’s circadian rhythm. Side benefit: this will also help with your Vitamin D intake
No television, phone or computer just before bed – the nature of the light emitted by these devices will reduce your body’s ability to produce the sleep hormone melatonin
Temperature – keep the room cool if you can. It is better to put an extra blanket on the bed than have the room too warm
Blackout! The light that is. Have the room as dark as possible. So any of those devices that have lights on – cover them up
Try and get some exercise during the day. It’s a bit of a no-brainer, but if your muscles are tired you will find it easier to fall asleep

However, the single most important physical factor for a good night’s sleep is your mattress. A mattress should support your body in a neutral position. But choosing a mattress can be fraught with danger. Too hard? Too soft? A partner who likes something different? How do you decide? In essence, the type of mattress you sleep on should correspond to the way in which you sleep. Generally, you should try and avoid sleeping on your stomach. But if you must – stomach sleepers should go for a nice firm mattress that will keep your spine aligned. Team this with a low pillow, or forgo the pillow at all. Back sleepers require a medium mattress which provides support, while at the same time offering comfort. Side sleepers require a softer mattress that will contour to their curves whilst still providing support. So, how do you know if you need to invest in a new mattress? If you are waking up with a sore back, which generally eases after around half an hour of moving around – you probably need a new mattress. If you are thinking of investing and are concerned or confused by the vast array of options, please give us a call at the Clinic. We are happy to give you advice on the best type of mattress for your needs, and can arrange a specialist mattress company to provide you with not only good advice, but a good deal too!

By phcadmintips, wellbeing0 Comments

08JunJune 8, 2017

You might not want to take this sitting down…

It seems like every time we turn around there is something else that we have done for centuries – millennia even – that is now considered ‘not good for you’. Sometimes there is little or no scientific evidence to support these claims. And sometimes there is. So if you are sitting comfortably, you might want to reconsider your position! There have been many studies over recent years linking our undeniably more sedentary lifestyle with all sorts of diseases and health problems. Some of them are obvious, but others are not. Sitting – whether it is at a desk, in the car or in front of the tv – increases your risk of obesity, diabetes and cardiovascular disease. That probably comes as no real surprise. What might surprise you is sitting is linked to an increased risk of cancer – particularly lung, uterine and colon, and the incidence of depression and anxiety. Sitting also causes an increase in risk of varicose veins, deep vein thrombosis and lower back problems. Not to mention it causes a shortening of the hip flexor muscle group, leading to hip and lower back problems. Well, that’s quite a list! The problem is many of us spend so many hours of our day sitting. At work, in meetings, on the bus or in a car. Relaxing in front of the tv – even enjoying a dinner out with friends. And one of the truly scary things is that some studies have shown that spending a few hours a week at the gym makes little or no difference. So, what can we do to reduce the risks? The short answer is stand up. That’s it? Well, almost. There are some real benefits to standing that you might not expect. Standing – even when not moving – burns more calories than sitting. The muscle activity required seems to kick-start the process related to breaking down sugars and fats. Your Cardiovascular system will work more efficiently, as will – this might surprise you – your bowels. Are you standing up yet? I know I am! So sure, get some more exercise, but when that isn’t possible or practical spend some time standing up. Here are some ideas:

When you are on the phone, stand up. If you are on a mobile or hands free, walk while you talk
If it’s practical, try and invest in a standing desk – there are even some that can move up and down, so if you do need to sit down for a while you can
Stand during meetings
Try walking around the office more – don’t phone or email – pop in and visit your colleagues
Take the stairs rather than the lift
At home, stand up and do some ironing while watching tv

If you can combine these simple changes to the way you do the things you are already doing you will have a positive impact on your health – and you might even notice a positive impact on your waistline!

By phcadmintips, wellbeing0 Comments

06JunJune 6, 2017

What a Pain in the Neck!

It can really be a strain! The delicate bones and nerve structures of our neck not only support the weight of our very heavy heads, but move up, down, back, forth, side to side. Constantly. So is it any wonder that so many people suffer neck pain? Or that there are so many different causes and types of pain? So, if your neck is a pain – read on! Neck pain comes in three main types – acute, which last only briefly – typically a couple of weeks - and is generally caused by an accident; subacute, which lasts a little longer and can be caused by a range of things; and chronic, which lasts for upwards of three months. All can range from a limiting nuisance to severe and debilitating. The causes of neck pain are more numerous than the bones in the spine. However, strains and sprains are the most common, and some of the triggers are:

Injury – whether in sports, a car accident, or just an accidental fall, acute neck pain and conditions such as whiplash can result.
Poor posture – both at work and at home. The relationship between desk, chair and computer at work or school can play an important role in neck pain. However, watching TV, gardening, reading a book can all contribute to the problem.
Poor sleeping position – this can be exacerbated by using the wrong type of pillow.
Repetition – years ago there was a lot of talk about RSI – Repetitive Strain Injury. This type of injury can happen in the neck, where a movement is repeated over and over.
Unusual head positioning – such as balancing a phone against your shoulder for long period can cause lasting discomfort.

There are also some less common causes of neck pain, such as nerve root compression, infection, Fibromyalgia and Ankylosing spondylitis to name just a few. In later weeks we will discuss the signs and symptoms of some of these difficult and painful conditions. So, if you have a pain in your neck – what should you do? There are many treatments that can provide relief, but the neck is a very delicate structure, and if the pain is interfering in your normal daily function, you should seek professional help. Some treatments a health professional might employ include:

Dry Needling – used to stimulate the stretch receptor and produce a relaxation response, needles are placed in trigger points, or near affected nerves
Massage - will relax muscles and reduce spasming
Chiropractic Adjustment – will help restore range of motion by adjusting the alignment of the cervical spine
Exercise – gentle exercises prescribed by a health practitioner can assist in relaxing muscles and strengthening them against further recurrence of the problem
Anti-Inflammatories – will help reduce swelling
Heat or Ice – ice will help reduce swelling, whilst heat will relax the muscles
Rest – always a good idea for any injury!

If you are suffering any kind of neck pain, or would just like to know more, please feel free to give us a call at Precision Health Spine & Sports Clinic for some expert advice!

By phcadminneck, tips0 Comments

01JunJune 1, 2017

The Art and Science of Remedial Massage

There are many different types of massage therapy, but perhaps one of the most versatile is Remedial Massage. Many people think this type of massage is only useful if you have a specific injury, but nothing could be further from the truth. All massage therapies are known to provide relaxation to the muscles, but remedial massage takes this concept one step further. Remedial massage differs from the Swedish or Relaxation massages you would expect in a spa in a number of key ways. A Remedial Massage Therapist is required to have a thorough clinical knowledge of anatomy, physiology and pathophysiology. This knowledge is applied to the treatment of the patient in order to achieve specific health-related goals. These goals may be related to the ‘remediation’ of a specific injury – caused by either sport or accident. But there are many other conditions – such as headaches, illness, depression and sleep disorders that have been shown to benefit from Remedial Massage. Injuries are treated with Remedial Massage to reduce pain, improve and increase healing and restore normal function to the injured area. This is achieved by careful evaluation of the injury by a qualified Remedial Massage Therapist, and development of a treatment plan that will provide the optimum return to normal function. Remedial Massage can also be used in the treatment of conditions such as anxiety and depression. In addition to relaxing muscles that create tension in the body, this style of massage decreases the production of cortisol, which is a hormone related to stress. At the same time, it increases the release of endorphins and calms the sympathetic nervous system. All of which aid in the reduction of anxiety and depression. These same benefits can assist people with serious illness, such as cancer. As well as providing stress relief for patients struggling with the emotional effects of an illness, Remedial massage can provide relief from the pain and discomfort caused by some treatments. The science of Remedial Massage is in the understanding of the human body and how it works – knowing not only what to work on, but how. The art is in structuring a treatment that provides patients with both the physical and emotional benefits in one very relaxing massage! It is easier to stay well, than to get well. And a regular Remedial Massage will help you stay there.

By phcadminmassage0 Comments

30MayMay 30, 2017

A Smart tradesman blames his tools

Why Smart tools are great news for Chiropractic care Musculoskeletal problems are one of the most pervasive medical problems in the health care system. At any given time, up to 30% of people are suffering from either acute or long term joint pain, swelling or limitation of movement. In recent years a form of treatment referred to as IASTM (Instrument Assisted Soft Tissue Mobilisation) has had a renaissance in addressing some of these issues. But let’s take it back a step. What is soft tissue mobilization, and why do it? For healthy, pain free movement body tissue should be able to “glide & slide”. When tissue is injured, the body sends white blood cells to the wounded area to repair the injury. This repair causes a ‘patch’ in the injured tissue – commonly known as scar tissue. The cellular makeup of scar tissue is unlike uninjured tissue. It is less pliable and elastic, and therefore restricts movement – in other words, the tissue can no longer ‘glide & slide’. There are many methods of treatment for soft tissue injuries, including massage, dry needling, active release technique, heat, ice and therapeutic ultrasound. Instrument Assisted Soft Tissue Mobilisation is another. Instruments are recorded as being used as far back as 220BC and was known as Gua Sha. Spoons, coins, jars, wood, bone and jade were used to intentionally create petechiae of ecchymosis, or light, speckled bruising. This was thought to remove blood stagnation and promote normal circulation in the scar tissue. In the mid-1990s David Graston designed a set of instruments for treating soft tissue injuries, and since then many similar instruments have been designed. Having evaluated all the tools and systems available, we at Precision Health Spine & Sports Clinic believe that the most comprehensive and high quality of these systems is SMART Tools. The ergonomically designed tools are made from the highest quality medical grade stainless steel and we believe provide the best comfort for patients, while breaking down scar tissue and beginning the healing process. The practitioners at Precision Health Spine & Sports Clinic are amongst a very few practitioners in Australia trained to use the SMART Tools system, and use them as part of the broad range of modalities they utilise in treating patients. If you would like to find out more about SMART Tools, check out www.smarttoolsplus.com. If you think treatment with SMART Tools can benefit you, or you would like to ask about suitability, call Precision Health Spine & Sports Clinic on 9339 7337 to make an appointment. And always feel free to talk to your practitioner about any modality you feel will help you. We love to talk about your treatment!

By phcadminchiro0 Comments

25MayMay 25, 2017

Pinpointing the benefits of Dry Needling

How and why Dry Needling works What exactly is dry needling? How is it different from Acupuncture? And what does ‘dry’ even mean? Acupuncture was invented in China, with needles being used over 2,000 years ago – although there are records suggesting sharpened bones and stones were being used for the same purpose as long ago as 6000 BCE. Acupuncture operates along the meridiens of the body, the principle being to unblock the body and create balance. It is largely used to improve internal complaints – like digestion, insomnia, fertility and stress. Dry Needling, you could say, is a cousin of Acupuncture, but has only really been in use since the 1990’s. Needles are inserted into the skin, but rather than using meridiens the practitioner inserts them in what we call trigger points. Trigger points are hyperirritable points in the muscle, caused by over use or trauma, which creates adhesions within the muscle. These trigger points prevent the muscle from functioning properly, increasing stiffness and tenderness, decreasing range of motion, and sometimes causing ‘referred pain’ to radiate from the adhesion. All this causes a shortening or tightening of the muscles. Needle sites are generally either at the center of the tenderness, or near the nerve root of the spine. Dry Needling causes a twitch in the muscle, creating a feeling a bit like a cramp. This stimulates the stretch receptor, which produces a relaxation response – thereby providing relief. Patients often find there is less post-treatment soreness associated with dry needling than with many other manual therapies. Dry needling is generally used in combination with conventional treatments such as soft tissue work to speed up pain reduction, improve healing and restore normal function. The use of the word ‘dry’ differentiates between these needles – which are very fine, solid filaments, and the type of needle that is hollow, and used to inject a substance into the body. Whether we call it Dry Needling, Acupuncture or Trigger Point Therapy – the results are the same. A reduction in pain and increase in function and healing. And that is surely a good thing!

By phcadminacupuncture0 Comments

23MayMay 23, 2017

Soliosis – a matter of degrees

It’s spinal health week, so let’s talk some more about spines. When we look at a spine from the back, we usually see a straight line from the neck to the hips. Scoliosis is an abnormal side-to-side curve of the spine that appears as either a C shape or an S shape. These curves vary in degree – some so subtle they cannot be seen with the naked eye, others very pronounced. Generally, these curves happen in the thoracic spine – the middle area of the back, or the lumbar spine – the lower back. Types of Scoliosis There a number of different types of Scoliosis, but generally they fall into two main categories. Idiopathic Scoliosis Idiopathic Scoliosis is generally found in infants, children and adolescents, and affects about 2% of the population. It is often diagnosed during adolescence, when rapid growth occurs. Idiopathic Scoliosis rarely causes pain, but should be observed and monitored for increasing curvature. Degenerative Scoliosis Degenerative Scoliosis starts in adulthood and affects up to 68% of the population. It is most common in people over 65. Degenerative Scoliosis is caused by the degeneration of the facet joints – small bones that stabilize the vertebrae, which is the same process that causes osteoarthritis of the spine. How do we diagnose Scoliosis? In children and young adults the Adam’s Forward Bend Test is used to check curvature. The patient bends from the waist to touch the toes. The health professional assessing them looks for either a hip or shoulder that appears higher or more prominent than the other, an uneven waist or a tilt to the side. The Cobb method is used to measure the curvature of the spine so that progression can be carefully monitored. Diagnosis of Degenerative Scoliosis is generally made by x-ray. What are the symptoms? People with Idiopathic Scoliosis generally experience no pain, although the condition may progress over time. Degenerative Scoliosis does cause pain, although not all patients suffer from this. People who do, experience pain similar to osteoarthritis of the spine. They may also feel stiffness in the mid to lower back and numbness, pain and weakness in the feet and legs. Generally, the pain is caused by inflammation of the degenerating facet joints, but may also be caused by muscle strain. How do we treat Scoliosis? Treatment for Idiopathic Scoliosis generally involves monitoring the progression of the problem. Because there is usually no pain, intervention is only made when the curvature of the spine reaches a point where progress may lead to disfiguring deformity, or in rare cases where the curve might compromise lung and heart function. In treating Degenerative Scoliosis the key to relieving pain and preventing future pain is to maintain strength and flexibility in the back. Chiropractic adjustments and manipulation will help to keep the facet joints mobile. Your chiropractor may also prescribe therapeutic and functional exercises to assist the treatment. Massage is also used to keep soft tissue flexible and mobile. Anti-inflammatories may help to reduce the inflammation between the joints. Maintaining a health weight is also important, as this will reduce the pressure on the degenerating joints. In very rare cases a custom fitting brace may be recommended to limit movement in the back, which can reduce pain. If you have scoliosis it is important to understand the treatment options. At Precision Health Spine & Sports Clinic we can provide chiropractic, massage and dietetic help that will allow you to manage your condition. Call us for more information or to make an appointment.

By phcadmincondition0 Comments

17MayMay 17, 2017

Can you say Onychomycosis ten times really fast?

If you can’t you’d better take care of your toenails! Fungal nail infections are no fun, and neither is their name – onychomycosis. Not only can they be painful, but they can be really unsightly, making wearing sandals and thongs embarrassing. Fungal infections can be the result of trauma which often causes microfractures in the nail, providing an entry point for the infection. Diabetes, a compromised immune system or working in a wet environment can also be contributing factors. Constantly wearing shoes that create a humid environment can make the infection worse as they provide the perfect breeding ground for the fungi. If you have a fungal infection you may notice your nail thickening or discolouring, crumbling, or splitting. Often, there is no pain associated with fungal infections, meaning that they can go unnoticed if we are not careful. Since toenails grow at only half the rate of fingernails, it can take a while to be rid of fungal infections. Treatments often include daily application of an anti-fungal liquid or cream, which you may need to continue for up to a year. In some cases oral medication may be prescribed. So, check your toes and make sure your nails are strong and healthy. If you do notice a problem, see a podiatrist quick smart to get moving on recovery!

By phcadmincondition0 Comments

16MayMay 16, 2017

Muscling in on the Spine

The final installment of our Spinal Series – from the Chiropractors at Precision Health Spine & Sports Clinic. If the bones of the spine are what holds us upright, it’s the ligaments, muscles and tendons that control movement of our body and limbs. Ligaments are sheets of fibrous tissue that link bones and hold them together in joints, allowing for both movement and stability. Some ligaments prevent joints from moving in the wrong direction – such as a hyperextension (backward) of the knee or elbow. Spinal ligaments – there are more than 14 of them – have a range of different roles and allow for sideways, forward and backward motion, as well as providing stability to the delicate bones and nerves of the spinal column. Whilst ligaments attach bones to each other and form joints, tendons attach muscles to bones and are made up of densely packed collagen fibers. The muscles of the spine have the fastest contraction rate of any muscle in the body. There are four types of spinal muscle – forward flexors, lateral flexors, rotators and extensors. There are over 30 different muscles that connect to the spine and they are named according to their location, shape and the type of movement they control. These muscles are densely innervated – in other words they contain a large number of nerves – to control their movement. As you can probably see if you have read all our articles about the spine – it is an extremely complex and delicate structure that works incredibly hard 24 hours a day, seven days a week just to keep us upright and mobile. Shouldn’t you make sure take care of it? Taking care with lifting, watching your posture and getting the right kind of exercise will all help with spinal health. And the occasional visit to the Chiropractor – just to make sure all is in order – doesn’t go astray either!

By phcadminchiro, spine0 Comments

11MayMay 11, 2017

Warts and All!

Warts don’t really come from toads, but they can be pretty nasty. Our Podiatrist can tell you how to avoid them and what to do if you have one! Plantar Warts – more technically known as Verruca Plantaris – are often painless, but they can be very unpleasant. Especially when left untreated. A Plantar Wart is caused by HPV, and can be picked up when a cut on the foot comes into contact with the virus – communal changing rooms and showers are notoriously dangerous! They appear as hard, grainy or fleshy growths on the soles of the foot. Sometimes they even come with a callous. Running, jumping and even walking can become uncomfortable because they can press on the nerves in the soles of the feet. If left untreated, this can sometimes affect the way you walk, causing problems with the legs, hips and backs. Plantar warts can also spread to other parts of the body, like the hands. So, whilst they are not dangerous in themselves, it is important to get them treated. Over the counter treatments are rarely successful because of the callouses which form over them. A Podiatrist will treat Plantar Warts in one of two ways:

Salycilic Acid will remove the viral cells slowly and allow health skin to replace them. This may require multiple treatments over several weeks.
Cryotherapy freezes the warts with a cold solution. This treatment depends on the depth of the wart.

And to avoid Plantar Warts in the future – wear thongs in communal pool areas, changing areas and shower rooms. Keep your feet clean and dry, avoid contact with warts on other parts of the body and check your feet regularly. Your feet take a heck of a beating on a daily basis, so it is important to look after them. Don’t ignore pain or changes in the skin. Drop in to your local podiatrist and get those things checked out right away!

By phcadmincondition, podiatry0 Comments