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

04JulJuly 4, 2017

Snow Bunnies

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

By phcadmintips0 Comments

29JunJune 29, 2017

The expectations of expecting

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

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

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

By phcadminchiro, tips0 Comments

27JunJune 27, 2017

Get your dancing shoes on!

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

By phcadminpodiatry0 Comments

22JunJune 22, 2017

How much is enough?

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

By phcadminchiro0 Comments

21JunJune 21, 2017

Is stretching the new wonder drug?

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

By phcadminmassage, tips, wellbeing0 Comments

15JunJune 15, 2017

Is your Achilles Tendon your Achilles Heel?

Homer was onto something when he killed Achilles off with an arrow to the heel in the Iliad! Anyone who has experienced Achilles Tendon pain will vouch for how excruciating and debilitating it is. But what is the Achilles Tendon? How can it be damaged? And more importantly – what can you do if you DO damage it? The Achilles Tendon connects the muscles of the calf – the gastrocnemius and the soleus – to the bones of the ankle. It is the largest tendon in your body and controls your ability to point your foot and toes. It is therefore vital in being able to jump walk on tippy-toes (listen up all you budding ballerinas!) and climb stairs. The tendon comes under great pressure in situations where there is a quick start – such as the beginning of a race – or stop, or a pivot. While Achilles injuries can happen in everyday life, they are most common in sports – especially sports like netball, football, tennis and running. Your Achilles Tendon can also fall victim to the wear and tear of repetitive motions. If you rupture your Achilles Tendon you might hear a popping or snapping noise. You will certainly feel instant and severe pain. Walking will be very painful, and you will be unable to point your toes. A less severe injury – possibly caused over time by over use, may present as pain and swelling and can occur anywhere from the back of the heel to about 5cm up the back of the leg. This may be described as Achilles Tendonitis if there is only swelling or Tendonosis if there is a slight tear. A severe Achilles Tendon injury may require immediate surgery. However, if surgery is not required rehabilitation and pain reduction treatment should begin immediately, as recovery can be a slow process. Initially, resting the leg and avoiding aggravating activities is essential. Once the pain has reduced a combination of Sports Chiropractic and Podiatric treatment provides the ideal solution. Treatment would include soft tissue work to release any tension in the calf and tendon, dry needling to release any trigger points that have developed and massage to reduce any swelling and provide general relief for the leg. A qualified Podiatrist would then evaluate the tendon and may recommend specific footwear or orthotic therapy to reduce the likelihood of a recurrence. This combination of treatment is very important, as once it has been damaged the tendon no longer possesses its original tensile strength, which places it at increased risk of continued re-injury or more ruptures. If you are experiencing Achilles Tendon pain, avoid high heels, reduce any running uphill and ensure you are wearing supportive shoes. If you feel pain or tightness in your calf stop exercising and visit your local Sports Chiropractor, Physiotherapist or Podiatrist. If you would like any more information, or you feel that you might have a problem with your Achilles Tendon our Chiropractors, Physiotherapists and Podiatrists are always happy to chat with you so please call the clinic on 9639 7337.

By phcadminpodiatry0 Comments

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