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03Mar

Refreshing Pasta Salad

This Refreshing Pasta Salad is just the thing you need on a Summer afternoon! Whether you're planning a picnic, a barbecue, or a light and healthy meal, this salad is your ticket to a refreshing and delightful meal!

Ingredients

  • 225 g pasta of choice (Spirals are best!)
  • 1 ½ cups halved cherry tomatoes
  • 1 ½ cups chopped celery
  • 1 cup red onion, diced
  • 2 cups red capsicum, chopped
  • 1 cup cucumber, chopped
  • 1 cup black olives, sliced
  • 1 can (approx. 425g) chickpeas, rinsed and drained
  • 2 tbsp fresh dill, chopped

Creamy Herb Ranch:

  • ½ cup plain yogurt
  • 1/3 cup olive oil
  • 1 tbsp lemon juice
  • 1 tsp salt
  • 1tsp garlic powder
  • 1 tsp dried dill
  • ¼ tsp onion powder
  • 1 tsp dried parsley
  • ¼ tsp pepper
  • 1 tsp Dijon mustard

Method

1. Cook your pasta.

2. Prep the veggies — chop the celery, halve the cherry tomatoes and chop the fresh dill. Rinse and drain the chickpeas.

3. To make the hemp seed ranch, blend all the ingredients in a high-speed blender until smooth.

4. Strain the pasta and add to a large mixing bowl. Toss with the dressing, veggies and chickpeas. Garnish with fresh dill.

5. Serve and enjoy!

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06Feb

Frozen Yogurt Bites

Looking for a cool refreshing snack for summer? Then you MUST try these frozen yogurt bites!

Ingredients:

  • Plain Yogurt (or Greek Yogurt for extra protein!)
  • ¼ cup maple syrup or honey
  • 1 tsp vanilla extract
  • 1 ½ cup fruit of choice, chopped (we recommend strawberries, blueberries, raspberries or bananas!)
  • 1 cup chocolate chips
  • 2 tbsp Coconut oil

Why Plain/Greek Yogurt?

We recommend using Plain Yogurt in place of other yogurts to reduce the amount of added sugar to the recipe – making it healthier! Using Greek yogurt adds an extra health benefit as Greek yogurt contains more protein compared to regular yogurt. It's also a good source of calcium and provides probiotics that are good for your gut health.

Method:

STEP 1:

Line a tray with baking paper. You could also use a freezer safe container if you do not have a tray small enough to fit into the freezer, however a tray does work best)

STEP 2:

Stir together yogurt, maple syrup (or honey), and vanilla in a bowl. Add in your fruit of choice, stir to combine.

STEP 3:

Add scoops of the yogurt mixture onto the tray to form small clusters. Next, place them in the freezer until they are completely solid (about 1-2 hours)

STEP 4:

Once the clusters are frozen, melt the chocolate.  Add the chocolate chips and coconut oil to a microwave safe bowl. Microwave for 15-30 second intervals, stirring in between each one, until the chocolate is completely melted.

STEP 5:

Remove the frozen yogurt bites from the freezer and carefully dip each one into the melted chocolate. We recommend using a spoon to ensure each cluster is thoroughly coated. Once coated with chocolate, place each cluster back on the prepared baking sheet.

STEP 6:

Place the yogurt bites back in the freezer for a couple more minutes to ensure the chocolate hardens. Enjoy!

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05Feb

Dive Into Wellness: The Health Benefits of Swimming

In a world where fitness trends come and go, one timeless and universally beneficial exercise stands out: swimming. Whether you're gliding through crystal-clear waters in a tropical paradise or doing laps at your local pool, swimming offers a host of health benefits. Let's dive into the refreshing world of swimming and explore why it is a fantastic way to enhance your overall well-being.

Swimming - A Health Enhancer

  • Cardiovascular Health:

According to Better Health Victoria, swimming is a cardiovascular exercise that elevates the heart rate and improves circulation. The rhythmic movement of swimming helps strengthen the heart, reducing the risk of heart disease and maintaining a healthy blood pressure. Unlike high-impact exercises, swimming is gentle on the joints, making it an ideal option for individuals of all ages and fitness levels.

  • Full-Body Workout:

Swimming engages multiple muscle groups simultaneously, offering a comprehensive full-body workout. As Healthdirect Australia points out, the resistance provided by the water forces the body to work harder, toning muscles and enhancing overall strength. From your arms and legs to your core and back, swimming ensures that every part of your body is actively involved in the exercise.

  • Low-Impact Exercise:

For those with joint issues (knees, elbows, hypermobility, acromioclavicular etc.) or arthritis, swimming is a low-impact exercise that minimises stress on the joints. The buoyancy of water reduces the impact on bones and joints, making it an excellent option for people recovering from injuries or dealing with conditions that limit their ability to engage in high-impact activities. This makes swimming a sustainable and enjoyable exercise for individuals of all ages.

  • Weight Management:

Swimming is an effective way to manage and maintain a healthy weight. The CDC (Centres for Disease Control and Prevention) highlights the calorie-burning benefits of swimming, emphasising that it can help individuals achieve and sustain a healthy weight. The combination of cardiovascular exercise and muscle engagement makes swimming an efficient calorie burner, aiding in weight loss and weight maintenance.

  • Mental Well-being:

Beyond its physical benefits, swimming has a positive impact on mental health. The soothing nature of water, combined with the rhythmic and repetitive motions of swimming, can help reduce stress and anxiety. The CDC emphasises that water-based exercises, including swimming, can contribute to improved mood and mental well-being, making it an excellent choice for those seeking a holistic approach to health.

What Does a Chiropractor Do?

Our chiropractors located in Baulkham Hills play integral roles in supporting individuals engaging in swimming and exercise, offering specialised care tailored to the unique demands of these physical activities. Here's a detailed explanation of the activities, techniques, and treatments that chiropractors employ in relation to swimming and exercise:

Addressing Biomechanical Imbalances;

Our Baulkham Hills Chiropractors evaluate the neuromusculoskeletal system of swimmers and athletes to identify any biomechanical imbalances or weaknesses that may predispose them to injuries during swimming. They provide comprehensive assessments to determine injury risks and develop personalised treatment plans.

Spinal Alignment and Muscular Imbalances:

Chiropractic care focuses on maintaining spinal alignment to reduce the likelihood of muscular imbalances becoming problematic. Chiropractors use various modalities, including spinal adjustments, soft tissue therapy, and exercise routines, to address overextensions in the lower back and neck, which are common issues among swimmers.

Injury Prevention and Rehabilitation:

Our Baulkham Hills Chiropractors help swimmers prevent and recover from injuries by employing techniques such as shoulder adjustments, soft tissue therapy, and exercises targeting the muscles around the shoulder joint. These methods aid in reducing pain, improving range of motion, and promoting healing, ultimately preventing future injuries.

Enhancing Performance:

By correcting spinal misalignments and addressing shoulder and hip injuries, chiropractors aim to improve swimmers' overall performance. They focus on optimising neuromuscular function, which can boost athletic performance and prevent overuse injuries.

Tailored Treatment Plans:

At Precision Health, our Baulkham Hills chiropractors design individualised treatment plans, incorporating a range of modalities such as dry needling, active release technique, active isolated stretching, and myofascial cupping with movement, to address specific needs and challenges faced by swimmers. We also offer remedial massage therapy here at Baulkham Hills to aid in recovery.

Holistic Approach to Health and Wellbeing:

Our Baulkham Hills based chiropractors provide guidance to prevent future injuries and encourage regular visits to prevent injuries and improve overall performance. They also emphasise the importance of consistent at-home performance of prescribed exercises to maintain peak condition and prevent injuries.

Conclusion:

Swimming is much more than a recreational activity or a way to cool off on a hot day; it's a powerful tool for improving and maintaining your overall health. From cardiovascular fitness to full-body strength, the low-impact nature of swimming makes it accessible to a wide range of individuals. As you dive into the water, not only are you embracing a fun and enjoyable exercise, but you're also taking a step toward a healthier, happier lifestyle. So, grab your swimsuit and goggles – a world of well-being awaits beneath the surface!

Best Chiropractor Near Me:

Our Clinic located in Baulkham Hills offers a wide range of practices such as sports physiotherapy, acupuncture, chiropractic appointments, rehabilitation appointments and podiatry to help each and every one of our patients with their individual and unique needs. If you are having trouble with back pain, neck pain or finding the right backpack for you, call our Sydney Hills district Clinic on 9639 7337 or book online to create an appointment with our expert sport and exercise Baulkham Hills Chiropractor.

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05Feb

Bad Backs and Backpacks

Backpacks have become an indispensable part of our daily lives, especially for students and professionals who need to carry their essentials on the go. However, not many of us consider the potential impact backpacks may be having on our spinal health. In this blog post, we will explore the relationship between backpacks and back pain, and how you may be able to prevent pain and maintain good spinal health!

The Problem:

One of the primary factors contributing to back pain associated with backpacks is the weight they carry. John Triano, (chiropractor) notes that a heavy load carried in a backpack can lead to an imbalance in the body, making it more susceptible to falls and strains. This is particularly concerning for children, whose developing spines are more vulnerable to the effects of heavy backpacks. At Precision Health in Baulkham Hills, we are here to help!

The Importance of a Good Backpack:

Ergonomics (the process of designing or arranging workplaces, products and systems so that they fit the people who use them) plays a crucial role in mitigating the impact of backpacks on our backs. The Harvard Health Blog emphasises the importance of proper backpack design and usage to maintain spinal health. Backpacks that distribute weight evenly and have padded shoulder straps can significantly reduce the strain on the back. Additionally, the position of the backpack on the back, closer to the body, helps maintain a natural alignment of the spine.

Guidelines for Backpack Use:

To ensure a healthy relationship between backs and backpacks, it is essential to follow some guidelines:

1. Limit Weight: Avoid overloading your backpack. According to health experts, a backpack should not exceed 10-15% of the wearer's body weight.

2. Proper Fit: Choose a backpack with adjustable straps to ensure a snug fit. Adjust the straps to position the backpack higher on the back, distributing the weight evenly.

3. Two-Strap Rule: While it may be tempting to sling a backpack over one shoulder, this can lead to uneven weight distribution and strain. Always use both shoulder straps to maintain balance.

4. Organise Smartly: Distribute the weight inside the backpack evenly. Place heavier items closer to the back to minimize the impact on spinal alignment.

What Does a Chiropractor Do?

Our chiropractors in Baulkham Hills employ various techniques and treatments to address issues related to bad backs and backpacks. To alleviate pain or discomfort caused by bad backs and heavy backpacks, chiropractors may use the following techniques:

  1. Spinal Manipulation: Chiropractors often perform spinal adjustments to realign the spine, reduce nerve irritability, and improve range of motion. This can help alleviate pain and discomfort caused by bad backs and the strain from heavy backpacks.
  2. Soft Tissue Therapy: Chiropractors in Baulkham Hills may utilise soft tissue therapy techniques such as massage, myofascial release, or instrument-assisted soft tissue mobilisation to address muscle tension, stiffness, or inflammation in the back and shoulder areas affected by carrying heavy backpacks.
  3. Postural Education: Chiropractors provide guidance on maintaining proper posture while carrying a backpack to prevent strain on the back and shoulders. They may offer advice on adjusting the backpack straps, distributing weight evenly, and avoiding prolonged periods of carrying heavy loads.
  4. Exercise and Stretching Recommendations: Chiropractors may recommend specific exercises and stretches to strengthen the back muscles, improve flexibility, and enhance overall posture. These exercises can help individuals manage the impact of carrying backpacks on their back health.
  5. Ergonomic Assessment: Chiropractors assess the ergonomic factors related to backpack use, such as the fit of the backpack, the positioning of the straps, and the distribution of weight. They may offer recommendations for selecting backpacks with proper support and adjusting them to minimize strain on the back.

Preventative Measures:

Preventative measures and advice that our chiropractors in Baulkham Hills offer to individuals who frequently carry backpacks include:

  • Encouraging regular breaks from carrying heavy backpacks to relieve the strain on the back and shoulders.
  • Providing guidance on maintaining a healthy weight to reduce the burden on the back when carrying a backpack.
  • Educating individuals on the importance of using both shoulder straps and adjusting them appropriately to distribute weight evenly.
  • Advising on the selection of backpacks with padded shoulder straps and lumbar support to minimize pressure on the spine.

By combining these techniques and preventive measures, chiropractors in Baulkham Hills aim to address and alleviate the discomfort and potential issues associated with bad backs, neck pain and the strain from carrying heavy backpacks.

Conclusion:

In the hustle and bustle of our daily lives, it is easy to overlook the potential impact of backpacks on our spinal well-being. By understanding the guidelines provided by health experts in Baulkham Hills and implementing ergonomic practices, we can foster a harmonious relationship between our backs and backpacks. Let's prioritise our spinal well-being and make informed choices when it comes to selecting, packing, and wearing our backpacks. After all, a healthy back is the key to a more comfortable and pain-free journey through life.

Best Chiropractor Near Me:

Our Clinic located in Baulkham Hills offers a wide range of practices such as sports physiotherapy, acupuncture, chiropractic appointments, rehabilitation appointments and podiatry to help each and every one of our patients with their individual and unique needs. If you are having trouble with back pain, neck pain or finding the right backpack for you, call our Sydney Hills district Clinic on 9639 7337 or book online to create an appointment with our expert sport and exercise Baulkham Hills Chiropractor.

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25Oct

Can’t Help Yourself – Habits and the Brain

There are times in our lives when we want to change the way we do things. We may discover a health issue, and need to change the way we eat, or have had an injury, and need to change the way we exercise, or we might want to give up smoking. Regardless of what it is we are trying to change, there will be habits that we have formed which we need to change, and replace with new habits.

There is a school of thought that it takes, on average, 68 days for form a new habit. But depending on the habit, and the person it can in fact take anything from between 18 and 254 days! That’s a great big difference. But how do habits actually form? And how do we make new ones? Like pretty much everything, it starts in our brain.

A bit about the brain

The brain is made up of a number of different areas, each of which is responsible for certain aspects of our bodies and behavior. Often, there is a crossover where more than one area of the brain is involved. This seems to be the case with habit forming.

The striatum is part of the basal ganglia, and this is where habits are formed. This area is also responsible for the development of emotions, memories and pattern recognition. However, decision making is done in the prefrontal cortex – specifically the infralimbic seems to be responsible for managing ‘automatic’ behavior.

Habits and the Brain

Often we see a habit as one action – for example, cleaning our teeth. However, it is actually a set of specific movements performed in sequence – picking up the toothbrush, putting on the toothpaste, brushing in a habitual pattern, and so on. You get the picture. You do these things on autopilot, without thinking about it. But if you did think about it, you would notice that you do the same thing in the same sequence pretty much every time. Recent studies suggest that what our brain does here is ‘chunking’. Some brain cells ‘bookend’ the habitual actions, so when we first start a doing a new task, the neurons in the striata emit a continuous string of signals, but once it becomes a habit these signals are only fired at the beginning and end of the task – almost like a stop/go directive. This is why it is so hard to break a habit; once the ‘go’ signal has been sent, the sequence plays out. This playing out of the initiated sequence is managed by different brain cells called ‘interneurons’. It seems these interneurons prevent the principle neurons from initiating a new sequence, until the previous one is complete.

Studies in rats suggest that by turning off the infralimbic cortex, the brain moves from ‘automatic’ to a more engaged, actively cognitive mode, and the habitual behavior is dropped, allowing a new habit to form. Interestingly, if the infralimbic cortex is turned off again, the new habit is dropped, but the old one is reactivated. From this we can deduce that the IC is responsible for deciding which habit to express, and that old habits aren’t really ‘broken’, rather they are suppressed by new ones.

When actions become habits

Psychologically, habits form in a loop. There are three aspects to a habit:

  1. The cue or trigger – what it is that makes you undertake the habit. Let’s use brushing your teeth again. The cue might be getting out of the shower, finishing breakfast, putting your pyjamas on.
  2. The behaviour itself. Which is generally performed in the same way and the same order, every time.
  3. The reward. In the case of brushing your teeth it is minty fresh breath. But for addictions, for instance, it is the ‘high’ created by the drug or activity.

How to Rewrite a Habit

As we have said, habits are not really ‘broken’, just overwritten by new ones. So, how do we go about doing that?

They key is in the cue or trigger. It has been identified that changing a habit is often easier when you are on holidays. This makes since our regular routines are disrupted when we are away from home. Beyond that, you need to think about when it is you undertake the habitual behaviour. For instance, if you are a smoker, do you always have a cigarette on your lunch break, or when you have a glass of wine. If that is the case, changing the triggers can help with changing the habitual behaviour. It is also important to overwrite the old behaviour with something new. So for smokers, it might be drinking a glass of water or doing a short exercise – but it needs to be something that provides some sort of ‘reward’.

Exercise as a Habit

Our Chiropractors, Massage Therapists and Podiatrist often prescribe exercises for you to do between appointments, and for lots of patients this presents a challenge. ‘Finding’ time in a busy schedule to do exercises can be difficult. At the start of the process, try and find a time that connects to something you do every day – like cleaning your teeth. This can be the trigger. The reward, of course, is an improvement in your condition or reduction in pain. But if you need further reward, kick in something that you really enjoy – maybe something you like to eat, or a tv show that you love to watch – as a reward. In no time at all, those exercises will become second nature and you will be doing them on autopilot.

If you are having trouble creating a habit, or kicking one, call our Sydney Hills district Clinic on 9639 7337 to have a chat with one of our expert practitioners.

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18Oct

Arthritis-busting Smoothies – packing a whole lot of health in one glass!

Arthritis is a broad term for over 100 separate conditions that affect the musculoskeletal system. The most common forms of arthritis are believed to be autoimmune conditions. What almost all forms of arthritis have in common is that they create pain and stiffness and reduced range of motion in your joints. These symptoms are caused by inflammation.

We talked about inflammation in our Hot Topic blog some months ago, where we talked about how what you eat can positively – or adversely affect – your condition.

Recent studies suggest that inflammation can be reduced significantly by a diet high in proteolytic enzymes. Doesn’t that sound yummy? No? Well, in fact it really is! Proteolytic enzymes can be found in a wide range of fantastic foods. And what’s more – they seem to reduce inflammation more effectively than some of the most powerful anti-inflammatory drugs on the market.

So with summer coming up we thought, what better time than to give you some delicious smoothie recipes that will fill you up and help reduce inflammation. Side note - some might even help reduce the risk of cancer!

What to Eat to Beat Arthritis Inflammation

So, what foods are high in proteolytic enzymes? There are so many that even the fussiest eater will find something to love here:

  • Pineapple (contains bromelain)
  • Ginger (contains zingibain)
  • Papaya (contains papain)
  • Kiwi fruit (actinidin)
  • Bananas (rutin)
  • Figs
  • Blueberries
  • Blackberries
  • Cherries
  • Fish – salmon, snapper, cod
  • Nuts – walnuts, almonds, hazelnuts
  • Good oils – olive, grapeseed and avocado
  • Avocado
  • Onions
  • Green tea
  • Garlic
  • Turmeric
  • Cinnamon
  • Chocolate (70% Cocoa – and YAY!)

And now for the bad news…

Just as there are foods that will help with inflammation, there are foods that will aggravate it. Try and avoid:

  • gluten rich foods – especially white bread and pasta
  • processed foods – including fast food, processed meats
  • trans fats – those pesky fast foods again
  • blackened foods – sorry BBQ fans! The blackened bits on the food contain Advanced Glycation Ends, which are highly inflammatory
  • The Nightshade Family – no, not a Marvel comic. The nightshade family includes potato, eggplant, tomatoes, bell peppers and tobacco.

The good news is, if you can get enough of the good foods in your diet, you should be able to tolerate a small amount of the bad foods. Just how much is enough, and not too much will be a matter of trial and error – and your own level of tolerance.

And Now for the Smoothie Recipes!

Berry and Beet

  • ½ cup peeled and chopped beets
  • 1 cup strawberries (fresh if possible, frozen at a pinch)
  • 1 cup cranberry juice
  • 2 cm piece ginger
  • tablespoon honey
  • pinch of cinnamon
  • ice

Pop it all in a blender and pulse until smooth.

Pineapple Turmeric

This recipe requires you to first make a turmeric paste, which you can keep in the fridge for up to 2 weeks.

1 cup fresh or frozen pineapple

1 cup fresh or frozen papaya

1-1.5 cups cold water

1 tspn grated ginger

1 tspn coconut oil

1 tspn turmeric paste*

Blend away!

  • To make the Turmeric paste: In order for turmeric to be fully absorbed by the body it needs two things – fat (in the form of coconut oil in the smoothie) and black pepper.

Place ¼ cup turmeric powder and ½ cup of water in a pan over low heat, stirring until a paste is formed. Add and ¾ tspn black pepper. Cool and store in a jar in the fridge for up to 2 weeks.

Feel free to add your own spin and mix things up a bit – especially if you choose from the list of high proteolytic enzyme foods above. If you can get one of these delicious drinks in once a day, you will very quickly see an improvement in your pain and inflammation levels.

If you are suffering from any form of Arthritis, massage and chiropractic treatment will also improve your range of motion, reduce swelling and improve your pain. Call our Baulkham Hills Clinic today on 9639 7337 to make an appointment.

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16Oct

BFR – what the heck is it?

The acronym BFR stands for Blood Flow Restriction. Hmm. That doesn’t sound good. Except that it is. In the right circumstances. Over the coming weeks we will be writing about all the ways in which BFR treatment can help you. Because there is just too much to put in one blog!

This week, we will look at Blood Flow Restriction actually is, and who it can help.

What BFR Actually Is

BFR – also known as Occlusion Training or Hypoxi Training – was originally pioneered in Japan in the 1970’s by Yoshiaki Sato. By 2011 the US Military started to experiment in its use on injured soldiers to help skin and tissue grafts heal, and to strengthen limbs in preparation for prosthetics.

In essence, BFR is about profusing the muscles in use with blood. Within the body, arteries take the blood into a muscle, and veins take the blood away from the muscle. Partially restricting the outward flow of blood from the muscle, causes the muscle to swell with a build up of blood, metabolites and lactic acid. The metabolites stimulate muscle growth, the lactic acid increases protein synthesis, and the muscle cells reach a point where they are so full of fluid they can either grow or burst. The result of all this is that the muscle improves in strength, size and functional aerobic capacity in shorter amounts of time with less stress on the body than normal training.

The restriction of blood flow is achieved by specially designed cuffs – something like an old fashioned blood pressure cuff - which are inflated to restrict the veins. These cuffs are placed at the top of the muscle. It is important to get the tightness right. If the cuff is too tight blood flow into the muscle can be compromised, and if it is not tight enough, the blood will not profuse the muscle.

The cuffs are used during training and exercise. Studies have shown that by using BFR you can reduce the weights used in training – by up to as much as 80%. This reduces the stress on your joints. Even uncuffed muscles benefit, as the nervous system senses the increased fatigue in the cuffed muscles, and directs the body to engage related muscles to compensate.

Uses of BFR

The many uses of BFR are still being explored. However, there is a great deal of research evidence to confirm that BFR is ideal for:

  • Prehab and rehab in surgery patients, or those recovering from accidents or injury
  • Performance recovery for athletes after competition
  • Muscle growth and increased strength
  • Improvement of cardiovascular function
  • Increased muscular hypertrophy
  • Improvement of muscular atrophy in disused muscles

Who Can Benefit

BFR can be used by anyone wishing to increase the size and strength of their muscles. It is particularly appealing to weight lifters and body builders, as well as any sports people needing to improve their performance or endurance, or wishing to aid recovery after a game or match.

However, there are also medical uses for BFR. Patients who are bedridden are at risk of muscular atrophy and can benefit from BFR, as can those in a cast or brace for extended periods. It can also be used to improve the strength of muscles in the elderly to improve balance and prevent falls.

But wait, there’s more

Studies have shown that changes to cardio output are lower when using BFR in training, than traditional training methods. Research also suggests that blood clots may break down with the use of BFR.

Important to Note

It is really important to be aware that BFR is about partial restriction of the veins. You must not completely block the flow, or block arterial blood flow into the muscle. It is therefore important that you see a trained professional who know where to place the cuffs, and how tight they need to be to provide the optimum benefit.

SmartTools and BFR

Recently Smart Tools developed and released a state of the art range of BFR Cuffs. Practitioners at Precision Health Spine & Sports Clinic at Baulkham Hills are fully trained in the use of these cuffs. Under their supervision and instruction you can rent this equipment for use at home as part of a structured training programme which the practitioners will work through with you, specific to your needs.

If you think you might benefit from BFR Treatment, or are interested in learning more, contact our Hills District Clinic on 9639 7337 to make an appointment to see one of our qualified BFR practitioners.

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11Oct

Whiplash

Quick treatment is the key

Whiplash is one of the most common injuries dealt with by Chiropractors. It can range from mild to severe, and in some cases can become chronic, causing related psychological issues. In this blog, we will look at what it is and how to treat it.

What is Whiplash?

Whiplash is an injury to the muscles, tendons, soft tissue, bones, discs and nerves of the cervical spine. It is the result of vigorous or violent movement of the head either sideways, or more commonly, front and backwards. Whilst whiplash can be the result of a fall or blow to the head during contact sport, most often it is caused by a rear-end motor vehicle accident.

Recent studies have shown that the sharp forwards/backwards motion causes the lower cervical vertebrae (lower neck) are forced into hyperextension (forwards) while the upper cervical vertebrae are forced into hyperflexion (backwards). This causes an abnormal S shape to form, causing damage to the entire neck area.

Generally, a whiplash injury is acute. However, in around 30% of cases, pain persists and the condition becomes chronic. This is one of the reasons it is imperative to seek treatment for a whiplash injury quickly.

Symptoms

Symptoms of whiplash can range from mild to severe, and may include:

  • pain in the neck, shoulders and even arm and upper back
  • mild swelling and bruising
  • headaches
  • dizziness
  • weakness
  • difficulty concentrating
  • hearing and visual disturbances, including tinitus
  • difficulty swallowing or speaking

Generally, symptoms will start to develop within 6-12 hours of the accident, and may worsen over the following days. Symptoms can last for days, even up to months, depending on the severity of the injury.

In severe cases, you may start to experience numbness or pins and needles in the face, difficulty with balance or walking, fainting and problems controlling your bowel or bladder. If this is the case, seek medical treatment immediately.

Whiplash Associated Disorder

Whiplash Associated Disorder (WAD) refers to symptoms of psychological distress that can sometimes accompany a more severe case of whiplash. Symptoms include:

  • depression
  • anxiety
  • anger & frustration
  • sleep disturbances
  • PTSD

WAD is more likely to occur in cases where the original whiplash injury has not fully resolved and pain is still present months after the injury. These cases are considered to have become chronic.

It is important that as well as seeking treatment for the physical symptoms of whiplash, WAD sufferers seek treatment from a psychologist or counsellor trained in pain and injury related conditions.

Diagnosis

Generally, the severity of a Whiplash injury is classified from 0-4 – 0 being no pain, to 4 allowing for potential fracture.

Diagnosis is generally made via examination, and questioning, and then confirmed with either an X-ray or MRI.

Treatment

Years ago, Whiplash injuries were treated by immobilisation. A soft or hard collar was often prescribed. It has now been proven that excessive immobilisation of the neck can actually lead to muscle atrophy (wasting) and decreased blood flow, which slows healing and reduces eventual mobility. That being said, it is important treat the neck carefully, which is why it is best to seek the advice and treatment of a chiropractor to ensure your injury is receiving appropriate care.

These days your Chiropractor will use a range of treatments, depending on the severity of your injury, and your particular physiology and symptoms.

In the acute phase, your Chiropractor will focus on pain and inflammation reduction. Ultrasound, TENS (Transcutaneous Electrical Nerve Stimulation), gentle stretching, ice and anti-inflammatories will be included.

Once the pain and inflammation has begun to subside, your Chiropractor will treat your injury with gentle manual manipulation of the spine including flexion-distraction; soft tissue therapy with SmartTools; joint stretching and resistance; trigger point therapy, including dry needling; and therapeutic massage. The number of treatments you require will be based on the severity of the injury, and the way in which your body responds to treatment.

Your chiropractor will help you with what exercises you can do, whether your pillow is right for your injury, what pain and anti-inflammatory medications you can use and answer any other questions you may have.

Self Care

In addition to seeking the care of a qualified Chiropractor, there are some things you can do yourself that will help in your recovery:

  • in the hours immediately after the accident, apply ice to the injury. We talked about ice treatment in our blog Blowing Hot & Cold
  • Try not to ‘favour’ your neck, but be gentle in all your head movements
  • Over the counter pain killers and anti-inflammatories will help, discuss this with your health care professional
  • Watch your posture, try not to slump as this puts pressure on your neck
  • Avoid heavy lifting and contact sports until your Chiropractor says it is safe to return to normal activities
  • Make sure your pillow offers you the right support for your head and neck, again your Chiropractor can help with this

Prevention

Since Whiplash is generally the result of an accident, it is not possible to entirely eliminate the risk. You can, however, reduce the risk by ensuring the headrests in your car have not been removed, and that they are correctly positioned directly behind your head. If you do not have headrests, it is worth seeing if you can have some fitted to protect your head and neck.

If you are concerned you may have a whiplash injury, contact our Baulkham Hills Clinic on 9639 7337 to make an appointment for diagnosis and treatment with our experienced Chiropractor. If you are suffering from any of the more severe symptoms we mentioned, contact your doctor or local hospital immediately.

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09Oct

Hayfever and Acupuncture

Dealing with the symptoms and the cause

Well, the weather today might not reflect it, but it’s Spring! For most people Spring means the start of beautiful weather and looking forward to spending more time outdoors. For many people, however, the start of Spring means the start of misery. Hay fever. Runny nose, itchy watery eyes, sneezing, the list goes on. But there are things you can do about it that will relieve your misery, and maybe even have you outdoors enjoying the warmer weather.

What is Hayfever?

It is estimated that up to 3 million Australians suffer from hayfever. It is most common in the 25-44 year old age bracket. In the simplest terms, hayfever is an exaggerated immune response. This can be a response to all sorts of things – dust, pets, and very commonly, pollen.

When you are allergic, your body responds by flooding your blood stream with histamines. Histamines boost blood flow to the affected area, causing inflammation and signaling to the body’s immune system that help is needed. This is what creates the symptoms we know as hay fever. These symptoms are designed to do one of two things – flush the allergens out of your body (via the mucous membranes) or stop the allergens for getting into your body, by swelling up. Symptoms include:

  • Runny, watery eyes
  • Runny, itchy nose
  • Sneezing
  • Itching and swollen eyes, roof of your mouth and throat
  • Dark circles under the eyes

A tendency to hay fever is usually genetic – you will find a parent or sibling with the same problem. And it often accompanies asthma or eczema.

Treatment

Western medicine tends to treat the symptoms of hay fever, rather than the cause. Avoiding the outdoors during spring, saline sprays for the nose, and antihistamine tablets will reduce the severity of the symptoms. However, they don’t treat the cause. And the side effects of some antihistamines, like drowsiness, can present problems of their own. In fact, The World Health Organization believes acupuncture to be a more effective way of treating hay fever than antihistamines.

Traditional Chinese Medicine focuses on balancing the body, and so works on not only addressing the symptoms, but resolving the root cause. A combination of Traditional Chinese Herbal Medicine and Acupuncture will help with both.

Since hay fever is essentially an overreaction of the immune system, it makes sense that making sure the immune system is balanced and health is a good place to start. Traditional Chinese Herbal Medicine will help strengthen the immune system by working on the spleen, lungs and kidneys. They will also assist with draining the dampness in the mucous membranes – particularly the nose.

Acupuncture treatment will directly target the site of the inflammation, and assist with strengthening the immune system.

You should feel relief from the symptoms in the first treatment. Over the course of treatment – which, depending upon the severity of the condition may take up to 8-10 sessions, improvement will continue until you should only need occasional ‘maintenance’ appointments.

As an added benefit, you will sleep better, have more vitality and better digestion as the treatment continues.

So if you suffer from debilitating hay fever every spring, call our Hills District Clinic on 9639 7337 to make an appointment with our specialist Acupuncture and Traditional Chinese Medicine practitioner.

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04Oct

Diabetes and Foot Care

Why a Podiatrist is so important

It is currently estimated that around 1.7 million Australians have diabetes. This makes it one of the largest challenges faced by our health system. On a personal level it can be just as challenging. Diabetes can cause all sorts of related complications, which, if not treated properly, can lead to long-term pain and discomfort. One of the areas most at risk of related complications is your feet.

First a Word about Diabetes

Diabetes – both Type 1 and Type 2 - is a condition whereby the body either does not produce sufficient insulin or the cells of the body no longer react to insulin. Insulin is produced by the pancreas, and helps your body use the sugar in the food you eat either for energy, or to be stored for future use. When it is working effectively insulin balances the level of sugar in your blood.

Type 1 Diabetes is an autoimmune disease, and often begins in childhood. Type 2 Diabetes is generally related to lifestyle, occurring most commonly in people who are overweight. Around 95% of all diabetes sufferers are Type 2.

If there is too much sugar in your blood for a prolonged period, organ and tissue damage can occur – including damage to your heart, blood vessels, nerves, kidneys and eyes.

How does Diabetes Affect your Feet

There are two key problems created by Diabetes that affect your feet:

Neuropathy – damage to the nerves. Causes pins and needles, tingling, numbness, pain and a burning sensation. Symptoms can come on very slowly, so that the condition is quite advanced before you notice it. When numbness is present, damage to the skin of the feet – cuts, grazes, blisters – can go unnoticed and infection can set in. Infection may turn to ulceration, which can penetrate to the bone (osteomyelitis) causing a chronic infection, possibly leading to amputation.

Peripheral Arterial Disease – or narrowing of the arteries. Fat and calcium building up in the walls of the arteries (atherosclerosis) reduces blood flow, particularly in the legs and feet. Symptoms include leg pain when walking, known as claudication. Pain can be anything from mild to severe. However, the biggest risk here is the increased risk of infection caused by the restricted blood flow. When blood flow is restricted, healing slows and ulceration can be the result.

Foot Amputation

Complications related to the feet account for the majority of diabetic problems, and most of these relate to ulceration. It is alarming to think that 80% of all foot amputations are caused by ulceration, and up to 80% of amputations could potentially be avoided if the patient had sought timely, structured and appropriate care.

Ulceration

Regular appointments with a Podiatrist are essential if you have diabetes. The combination of reduced sensation and blood flow can create the optimum environment for the development of ulcers. As with many things, prevention is far better than cure, as it is very, very difficult to cure an ulcer, but easy to prevent their development with the right care.

One indicator that an ulcer may be developing is an increase in skin temperature. If you notice a ‘hotspot’ on your foot, hotfoot it to the Podiatrist as quickly as you can.

Caring for your Feet

Daily care of your feet at home is essential:

  • be familiar with your feet – thoroughly wash, dry and check them for changes daily. If you notice anything different, talk to your Podiatrist to make sure it is not cause for concern
  • Keep your feet well moisturised to avoid cracking and peeling
  • Avoid tight or scratchy socks or stockings
  • Take care when cutting your toenails – straight across, not curved into the corners
  • Make sure your shoes are well-fitted and comfortable to avoid blisters, corns and calluses
  • Don’t use DIY corn treatments
  • Treat any cuts, abrasions or blisters immediately with an antiseptic such as betadine and a sterile dressing, and make an appointment to visit the Podiatrist if you do not see improvement within 24 hours, or if there is any sign of infection.
  • Ensure regular visits to a Podiatrist – aim for every 3-6 months

How a Podiatrist Can Help

Visiting a Podiatrist every 3-6 months is essential if you have diabetes. A Podiatrist will:

  • check the blood flow in your feet and lower legs to rule out the development of Peripheral Arterial Disease
  • Check sensation and reflex to rule out Neuropathy
  • Examine your feet for any unusual foot shapes like bunions or hammer toes
  • Treat corns and calluses effectively
  • Trim toenails safely
  • Ensure there are no potential areas where ulceration might be beginning to occur
  • Ensure your shoes fit correctly, and possibly recommend orthotics to offset any inappropriate pressure which may cause ulceration
  • If an ulcer is present, a Podiatrist will treat it with dressing and debridement, and possibly orthotics to reduce pressure on the wound

It is very important if you have diabetes to see a Podiatrist as soon as you notice anything unusual or different in relation to your feet. Since symptoms often develop slowly, once you notice them the problem is often well advanced.

If you have diabetes, or you are experiencing any of the symptoms we have mentioned, call our Hills District Clinic on 9639 7337 to make an appointment to see our specially trained Podiatrist.

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