01Feb
30Jan
Cider House Rules
The Truth about Apple Cider Vinegar
Sometimes it’s really hard to keep up with the fads and trends around healthy eating and taking care of yourself. Is drinking wine good for you? Or not? What is a Superfood really? Over the coming months, we will look at some of these ideas and try to get to the bottom of them for you – and ourselves! But today, we are looking at Apple Cider Vinegar.Apple Cider Vinegar is made from apple cider that has been fermented, a process which helps form enzymes and probiotic properties, and contains a high level of acetic acid...helping to balance the pH and improves the body’s ability to absorb minerals from foodApple Cider Vinegar has been credited with some pretty amazing properties. But is all the hype true? And if you are going to introduce it into your life, how do you best go about it?
What is Apple Cider Vinegar?
Apple Cider Vinegar is made from apple cider that has been fermented, a process which helps form enzymes and probiotic properties. It has a high level of acetic acid, which perhaps counter-intuitively has an alkalizing effect on the body, helping to balance the pH and improves the body’s ability to absorb minerals from food.Which Apple Cider Vinegar is Best?
When you are buying apple cider vinegar, try and go for the murky, dirty looking ones. Whilst the bright, shiny golden ones might look more appealing, the dirty ones are actually unfiltered and still contain what is called ‘the mother’, which is where a great deal of the benefits of the vinegar reside.What Can it Do?
There have been some pretty wild claims made about Apple Cider Vinegar, some of which are proven, some anecdotal and some completely unfounded. Here are a few things we do know:- Apple cider vinegar helps your stomach digest food and move it into the small intestine, so it can help with bloating
- The increase in acid in your digestive system will help your stomach absorb nutrients in your food, increasing the value of the food you eat
- It interferes with the digestion of starch, reducing the impact of carbs on your calorific intake
- It slows the uptake of sugar in your blood, thereby smoothing out those ‘sugar spikes’ – just beware if you are diabetic, discuss this with your diabetes management health professional
- It balances the pH of your body, which helps maintain bone strength
- The increase in acid in your digestive system can help alleviate heartburn
- Used as a diluted spray on your feet it can reduce foot odour by killing bacteria
- As a hair rinse it will reduce dryness and increase shine
How Do I Take It?
Never use Apple Cider Vinegar undiluted – either internally or externally. Its high acid content will burn your esophagus and irritate your skin. Dilute 1-2 tablespoons in a glass of water, and drink before eating, and don’t overdo it. More is not more when it comes to taking Apple Cider Vinegar. And keep it regular to get the best benefit. When using it topically, 1 tablespoon to a cup of water is a good dilution. So maybe 'an apple a day' should be replaced with 'an apple cider a day'. At the very least it’s worth considering. If changing your diet is something you are currently looking at and want to speak to a professional, get in touch with us and make a booking to see our nutritionist!
25Jan
Where you lay your head
Choosing the right pillow for you
Choosing the right pillow can be a difficult task. It can mean the difference between waking up feeling refreshed and relaxed and waking up with a stiff neck and a headache. These days there are so many factors – from what they are made of, to density and height. How do you go about finding the right one for you? The aim of a pillow is to keep your neck and spine in as straight an alignment as possible while you sleep. It, therefore, follows that the type of pillow you choose will be largely dictated by how you sleep. What you are looking for is the best combination of density (softer or harder), profile (height and shape) and filling (longevity and preference).Back Sleepers If you like to sleep on your back, aim for a pillow that is not too high or firm. Something with an indentation for the neck is ideal. Side Sleepers To maintain the alignment of your neck and spine, a contoured pillow is ideal for side sleepers. This means there is a higher section that sits on your neck for support and a lower section of the head. Density is a matter of personal preference for side sleepers. Front Sleepers Sadly, it is not recommended you sleep on your stomach at all. This position causes an arch in your back and does not allow for neck and spine alignment. If you really must sleep on your stomach – no pillow, please! If you really must – as flat and soft as possible.
Filling
There is a wide range of options here, and your decision will be based on a combination of your sleeping style and personal preference. People with allergies should avoid feather and down pillows. For you Tencel, Latex or Alpaca are ideal. If you want to be able to wash it go for Microfibre or Polyester. If you are keen to take care of the environment, newly sustainable fillings such as Tea Tree shavings and Bamboo are a great option and have the added advantage of providing breathability. If you find yourself feeling overheated, there are even cooling gel pillows that may help keep your temperature manageable.And lastly, some tips that are important for every pillow – regardless of size, shape or material:
- You only need one pillow to sleep on. If you are using more than one, it is likely that it is the wrong type of pillow for your needs. A chiropractor can look at your pillow and give you advice on whether it is suitable for your needs.
- Whilst you may want your bed to look like those perfectly styled beds on The Block, don’t choose your pillows because they are the fluffiest, or because they match the pillow on your partner’s side of the bed. If you must – put the pillow you sleep on at the back, so that it is hidden by the matching ones in the front.
- You should always use a pillow protector on your pillow and wash it as regularly as you wash your sheets
- Pillows need regular airing – at least once a month. Just hang them on the line on a sunny day for a couple of hours.
- Even with regular airing, replace your pillows regularly – depending on the filling. Your chiropractor can tell you when it’s time for a new one.
- There is some debate over whether you should or should not iron pillowcases. Ironing closes up the fibres, so they won’t breathe as well. On the other hand, ironing does kill any bacteria left on the pillowcases after washing. My advice? Life’s too short…
23Jan
Don’t get kicked in the shins by Shin Splints
If you have ever had Shin Splints you will know how horribly painful – and persistent - they can be. Let’s take a look at what they are, what causes them, and how you can treat them.
What Are Shin Splints?
Shin Splints is a term used to describe a range of conditions – Medial Tibial Stress Syndrome, Tibial Stress Fractures and Compartment Syndrome. As you might expect based on the names, these conditions develop as a result of overuse, or the stress of the muscles in the lower leg. Bones remodel and strengthen themselves in response to the stress applied to them. However, it is important to maintain a balance between stress and rest, which allows the bone time to repair. Stress fractures happen when bones are not given sufficient time to repair. Bones are covered with a coating called periosteum. The tendons, which connect muscles to bone, connect to this coating. Shin splints can form when the attachment to the periosteum becomes overstrained, causing thickening, micro tears and in some cases, crumbling of the tibia (shin bone). In comparison, Compartment Syndrome is caused by increased blood flow to the muscles, causing them to swell inside the compartments in which they are enclosed. Regardless of their specific cause, Shin Splints may be described as either Anterior or Posterior: Anterior – the pain will be in the outside front of the lower half of the leg and involves the muscle which lifts and lowers your foot, controlling how quickly your foot hits the ground when walking or running. If it hurts to lift your toes while your heel is still on the ground, it is likely you are suffering from Anterior Shin Splints. Posterior – cause pain behind the calf and on the lower inside of the shin. These relate to the muscles which control the foot arch during weight bearing and the lifting of the heel during walking or running. Posterior Shin Splints will hurt during weight bearing. The pain from Shin Splints tends to be dull and aching. It may also be painful to touch your shins or stretch them. In the early stages, the pain will generally ease during warming up, but as the condition progresses the pain will return at the end of the activity until it is present all the time. It is very important to rest and not train through shin splints.So, what causes shin splints?
Shin Splints can be caused by a number of factors.- Exercise and Training – if you increase your training too quickly, train too much, don’t allow sufficient rest or are running on hard or angled surfaces, shin splints can develop.
- Footwear – inappropriate footwear, particularly when running, can cause shin splints by not providing sufficient support to your foot and insufficient cushioning.
- Biomechanics – flat feet can cause a strain on the muscle in your lower legs, causing shin splints to develop. Poor core stability or tight hamstrings and calf muscles can also be a factor.
Treatment of shin splints
Whilst shin splints are not in themselves dangerous, left untreated more serious conditions can develop, so it is important to seek treatment quickly. In the first instance, rest, ice and protect is the key. Avoid the activities that have aggravated the condition in the first place, treat inflammation and pain with ice, and see a podiatrist for advice on whether taping is required to support your muscles while they heal. Mild painkillers may also help with the pain. Once the initial symptoms begin to subside, regular massage to help elongate the muscles of the leg will help improve the condition and avoid future recurrence. It is also a good idea to see a Podiatrist determine whether foot biomechanics was a cause and consider orthotics as a preventative. Finally, when you are ready to return to exercising, a gradual return, technique correction and taping to support the muscles during future activity should be considered. If you are suffering from Shin Splints or would like to know more about how you can avoid them in future, call our Baulkham Hills clinic on 9639 7337 to make an appointment with our Podiatrist.
18Jan
Beat fatigue with Traditional Chinese Medicine
Sometimes it seems like fatigue is an inevitable result of modern living. Often we are so busy we don’t even have time to realize how exhausted we really are. Many people opt for the dramatic – a sea change or tree change, to slow their pace and give them a bit of peace. But not all of us can, or want to, uproot our lives and opt for a slower pace. So what can you do to beat the fatigue and give you some energy back?
Traditional Chinese Medicine is all about the balance of energy – yin and yang. So it makes sense that when you are feeling depleted of energy, Chinese Medicine can help. In Chinese Medicine, Yin is a slower energy, related to resting, meditation and breathing, and Yang is a faster energy related to exercise mental challenges and concentration. When the balance of these two energies is not right, problems occur – including fatigue.
There is a wide range of factors that can cause ongoing fatigue. There are the obvious medical conditions, such as anaemia or hypothyroidism, but then there are the less obvious, including: Post Viral Fatigue – Recovery from a virus can sometimes be a slow process. Even when the virus has passed, you can be left feeling sluggish and tired. This type of fatigue can also be caused by intestinal parasites picked up when travelling, or diseases like Dengue Fever. Adrenal Fatigue – this can be caused by extended periods of metal or emotional stress. A demanding work and family life – even just having too much on your plate for too long can cause Adrenal Fatigue or Exhaustion. Hypothalamic-Pituitary-Adrenal Axis Dysfunction – these three glands form a major neuroendocrine system that produces hormones to control stress and regulate functions like digestion and the immune system. A key function of this system is the storage and expenditure, so dysfunction can cause fatigue. Traditional Chinese Medicine uses a combination of herbs, acupuncture, and diet and lifestyle to treat all forms of fatigue and restore homeostasis (stability and balance) in the body. Depending on the specific cause of the fatigue and the severity of the condition, patients should expect treatment will take several months, although improvement of the condition will begin much sooner than that.
If you are suffering from fatigue and would like to find out how Traditional Chinese Medicine can help you, call our Baulkham Hills clinic on (02) 9639 7337 and make an appointment to see our specialist practitioner and get yourself back up to speed.
There is a wide range of factors that can cause ongoing fatigue. There are the obvious medical conditions, such as anaemia or hypothyroidism, but then there are the less obvious, including: Post Viral Fatigue – Recovery from a virus can sometimes be a slow process. Even when the virus has passed, you can be left feeling sluggish and tired. This type of fatigue can also be caused by intestinal parasites picked up when travelling, or diseases like Dengue Fever. Adrenal Fatigue – this can be caused by extended periods of metal or emotional stress. A demanding work and family life – even just having too much on your plate for too long can cause Adrenal Fatigue or Exhaustion. Hypothalamic-Pituitary-Adrenal Axis Dysfunction – these three glands form a major neuroendocrine system that produces hormones to control stress and regulate functions like digestion and the immune system. A key function of this system is the storage and expenditure, so dysfunction can cause fatigue. Traditional Chinese Medicine uses a combination of herbs, acupuncture, and diet and lifestyle to treat all forms of fatigue and restore homeostasis (stability and balance) in the body. Depending on the specific cause of the fatigue and the severity of the condition, patients should expect treatment will take several months, although improvement of the condition will begin much sooner than that.
If you are suffering from fatigue and would like to find out how Traditional Chinese Medicine can help you, call our Baulkham Hills clinic on (02) 9639 7337 and make an appointment to see our specialist practitioner and get yourself back up to speed.
14Jan
Summer sports & how massage can help
Summer is well and truly in full swing, and summer sports are beginning to take their toll on muscles and joints. Whether it’s cricket, baseball, softball or swimming that you love, injuries can put a real dent in your performance, not to mention cause you a great deal of pain.
One thing that most people neglect is the idea of PREHAB. Most of us wait until we have an injury before taking proper care of ourselves. Remember that old saying ‘an ounce of prevention’? This is especially true in sports.
Massage may seem like an indulgence or an unnecessary expense. But it can significantly reduce your risk of injury and improve performance. Massage will help with elongating your muscles, which helps to keep them loose, and less prone to injury, whilst maintaining good range of motion and fluid movement. The increased blood flow and oxygenation of the muscle will also help with the micro-trauma caused by overuse, and avoid the formation of scar tissue. One of the most common areas of injury in summer sports is the shoulder. The shoulder joint – or rotator cuff – is the joint that offers the widest range of motion in the body. The muscles and tendons are also closely surrounded by the bones of your shoulder socket, so there is not much room for swelling or inflammation before blood flow is impinged, which can increase damage. Cricketers also often suffer hamstring and medial meniscus injuries, as well as lower back pain and elbow injuries. With swimmers, it’s all about the shoulders, and for Baseball and Softball players shoulders and elbows are the most common area of injury.
By including regular massage in your training routine, the risk of injury can be avoided, and you will probably find your game improved by the increased fluidity of movement and reduced tightness in your muscles. Timing your massages to provide the optimum benefit in your training and game schedule is also important. Your massage therapist can advise you on how many days before and after training or a game you should schedule your massage to get the best effects. Even with the best of preparation, injuries can still occur. If you do suffer an injury, light Rehab massage can help with recovery, building up to deep tissue massage as the injury heals.
If you are a keen summer sports participant and would like to talk about how massage in both Prehab and Rehab can help your performance, call our Baulkham Hills Clinic on (02) 9639 7337 to talk to one of our Remedial Massage Therapists or make an appointment. Your muscles – and your team – will thank you!
Massage may seem like an indulgence or an unnecessary expense. But it can significantly reduce your risk of injury and improve performance. Massage will help with elongating your muscles, which helps to keep them loose, and less prone to injury, whilst maintaining good range of motion and fluid movement. The increased blood flow and oxygenation of the muscle will also help with the micro-trauma caused by overuse, and avoid the formation of scar tissue. One of the most common areas of injury in summer sports is the shoulder. The shoulder joint – or rotator cuff – is the joint that offers the widest range of motion in the body. The muscles and tendons are also closely surrounded by the bones of your shoulder socket, so there is not much room for swelling or inflammation before blood flow is impinged, which can increase damage. Cricketers also often suffer hamstring and medial meniscus injuries, as well as lower back pain and elbow injuries. With swimmers, it’s all about the shoulders, and for Baseball and Softball players shoulders and elbows are the most common area of injury.
By including regular massage in your training routine, the risk of injury can be avoided, and you will probably find your game improved by the increased fluidity of movement and reduced tightness in your muscles. Timing your massages to provide the optimum benefit in your training and game schedule is also important. Your massage therapist can advise you on how many days before and after training or a game you should schedule your massage to get the best effects. Even with the best of preparation, injuries can still occur. If you do suffer an injury, light Rehab massage can help with recovery, building up to deep tissue massage as the injury heals.
If you are a keen summer sports participant and would like to talk about how massage in both Prehab and Rehab can help your performance, call our Baulkham Hills Clinic on (02) 9639 7337 to talk to one of our Remedial Massage Therapists or make an appointment. Your muscles – and your team – will thank you!
11Jan
Foot Development in Children
What is normal?
Watching your child learn to walk is one of the most exciting times for a new parent. But it can also be stressful monitoring their foot development. Every child is different and worrying if your child is ‘normal’ is an everyday part of parenting. As much as we would like some concrete answers, there is no hard and fast rule for foot development of a child in relation to any milestone. So how do you know if your child is doing ok, or if there is something you should investigate further. Let’s take a look at the foot development of the foot and hopefully we can help put some concerns to rest.In the Beginning
We all love those soft, chubby baby feet. They are well padded and highly flexible, but as a child begins to walk those characteristics change. Most children begin to walk somewhere between 8 and 18 months. At first, they will appear to be flat- oted, and may appear to be bow-legged and stand with their feet wide apart. As the strength in their feet develops you will notice arches begin to form, usually at about 2-3 years. By the time your child is around 5, you should see distinct arches in the middle of the foot. Similarly, the pigeon-toed look worsens between 3 and 5 years of age. By the time your child is around 7, their skeleton has reached structural maturity, which means that it will continue to grow in the shape it has taken on at that time.The Bones
Feet have 26 bones, many of them very small. In children, these bones have what we call a ‘growth plate’ at the end of them. These growth plates are made up of cartilage and determine the future length and shape of the bones. The bones grow until the end of adolescence, at which time the grow plates close and become solid bone. Cartilage, however, has much less tensile strength than bone, making your children’s feet more vulnerable to injury. Injuries involving the growth plate can cause misalignment and deformity if not treated correctly.Growing Pains
In our blog last year, Growing can be a Pain, we talked about growing pains and why they are not, in fact, growing pains. Whilst this condition can be painful and distressing it is entirely normal. The pain, which is normally in both legs, can be alleviated with stretching, massage, heat packs and exercises – the details of which you will find in our earlier blog. Normally, by the time your child reaches their, teens the growing pains will disappear.Intoeing/Outtoeing
These conditions are more commonly known as pigeon-toed and duck walking. Generally, these conditions are caused by rotation of the femur, tibia, fibula or foot and worsen up until the age of around 4. In most cases they resolve themselves as the child grows, and do not affect the athletic ability of the child, however it is important to try and reduce factors that can negatively impact proper growth and foot development, such as poorly fitted shoes or sitting with legs in the ‘w’ position.Knock Knees/Bow Legs
Because of the way babies lie in the uterus, they are often born appearing to be bow legged. By the time children are three this has usually reversed and the legs may appear knock kneed. This may appear to worsen until the age of around 4, however it will generally resolve itself over time without any intervention.Toe Walking
Children generally walk on their toes when they first begin to walk. By the time they reach the pre-school age they are most often walking normally. In rare cases, toe walking continues, but rarely causes pain and so does not require treatment. If toe walking persists it is a good idea to rule out any neurological conditions. Some doctors suggest the surgical release of the Achilles tendon, however this only improves 75% of children, and in some cases, it worsens. This type of intervention is not commonly recommended. As with most things related to children’s development, the old saying ‘this too shall pass’ is very true. However, if you have a concern it is easy to set your mind at rest by booking an appointment with a Podiatrist. Call our Baulkham Hills clinic on 9639 7337 to make an appointment if you would like to put your mind at rest.
09Jan
Back Pain and the Great Australian road trip
Road trips are part of the Australian way of life, unless you suffer from lower back pain.
Living in such a big country, with so much beautiful scenery it is a great way to holiday. But if you suffer from back pain – particularly lower back pain – it can be uncomfortable at best, and excruciating at worst. Luckily, there are a few tips you can follow that will help alleviate that pain, and allow you to see our beautiful sunburnt country in comfort.Firstly, let’s talk about the main causes of increased back pain on driving holidays. 1. Luggage. You have a great big boot. You can take as much as you want. Right? Lifting luggage (and tents and coolers and bikes) into the boot of your car or your roof pod can put a great deal of strain on your back and aggravate any back pain. Try and pack light, and remember to bend the knees and keep the back straight. And if something is really heavy, don’t lift it all on your own. 2. Sitting. Long periods of sitting and not moving much puts a lot of pressure on your lower spine. 3. Seats. Car seats are much better than they used to be, but many are not well designed ergonomically. This can cause lots of problems.
So, if you are travelling, what are some of the things you can do to relieve the pressure on your spine and have you arrive feeling good? 1. Make sure your back is in the best shape it can be before you head off. Visit your chiropractor to make sure everything is in alignment, have a massage and do some strengthening exercises. Be prepared! 2. Get comfortable. Sounds obvious right? But often, we hop in the car and get going and it’s not until much later we realise we are not feeling comfortable and feel a minor back pain. Make sure you are wearing loose and comfortable clothing. If your car doesn’t have lumbar support, consider a lumbar pillow placed in the hollow of your back – even a rolled up scarf will do. If you are driving, your shoes should be comfortable and well fitted. Empty your pockets of things like wallets and phones. If you are driving, adjust your seat so that your knees are higher than your hips and your arms are relaxed on the steering wheel – not stretched. If you are a passenger, make sure you have plenty of leg room. 3. Aim for a smooth ride. Ensure the shock absorbers on your car are in good working order and your tyres are not bald. Tyres that are at slightly less than maximum pressure will generally provide a smoother ride. A cushion on the seat will also help. 4. Cruise control. Take advantage of this feature if you have it. It allows you to put both feet flat on the floor and to roll your ankles, which will help with blood flow. 5. Share the driving. If there is more than one driver in the car – share. Not only will it help with fatigue, but it will allow you to sit in a different position which will help with stiffened muscles. 6. Take breaks. Stop. Revive. Survive. suggests stopping every 2 hours, but if you have a bad back, aim for every 30 minutes or so. It does add to the length of the trip, but even a 5-minute break where you take a walk around the car and stretch out – touching toes and arms above the head are great ones – will help. Just remember to only stop where it is safe to do so. 7. Move in your seat. If you are not able to stop every half hour or so, try and move in your seat. This will keep the blood circulating and help avoid aching muscles. Arch your back, rotate your ankles. To keep your core tight and support your spine, pull your belly button towards your spine. Hold for two breaths and release slowly. Aim for 20 an hour. 8. Consider a heat pack or cold pack to place between your back and the seat to relax your muscles. If you read our blog Blowing Hot and Cold on Injuries you will remember cold for acute, heat for chronic. 9. Break it up. If you have a particularly long drive, try and break it up into smaller bites. Aim for no more than 4-6 hours per day in the car. This will not only help your back but give you time to explore at the stops on the way! 10. Diversions. Yes, you have to concentrate when you’re driving, but there are many things you can do to help keep your mind of any niggling aches and pains. Download some new music. Try out a new audiobook. Listen to some podcasts. If you are a passenger, try meditating. Don’t try this if you are the driver. If all else fails, go old school and play the number plate game. If you follow these simple suggestions you can minimize the impact of long days of travel, and maximize your enjoyment! If you are planning on a road trip, give our Baulkham Hills clinic a call to check that your back is in good working order, and maybe check out some simple exercises to help you on your way.
21Dec
Performance Enhancement, is it worth the risk?
In our last blog, we talked about the importance of your mindset in performance when it comes to sport, and life in general. The results of a positive mindset and paying attention to the way you think and feel are pretty clear, and there are no real downsides.
Another way some athletes choose to develop their performance enhancement is through drugs. As much as using a positive mindset has a wholly positive outcome, using drugs has a wholly negative outcome. Yes, performance might improve. Maybe even dramatically. But at what cost? Let’s have a look at the range of performance-enhancing drugs out there, and what they do to the human body.
Since the 1960’s bodybuilders have been using HGH (human growth hormone) Steroids and Insulin, and other performance enhancement drugs, in order to get the ‘perfect’ body. These drugs help in the development of muscle and muscle definition. However, there are some serious side effects.
Palumboism is a very serious disease, thought to be caused by a combination of HGH and a genetic predisposition. The ironic thing about this disease is that it causes a disproportionate widening of the ribcage, bloating of the abdomen and thickening of the oblique muscles, all whilst causing atrophy (shrinking) in the leg and arm muscles. So the perfect bodybuilder's physique disappears. As the condition develops you will also see changes to the structure of the face, premature aging, abnormal skin discolouration and vascular distension. Whilst discontinuing the HGH may halt the progress of the condition, there is no cure and no way to reverse the negative effects.
Even without the genetic predisposition to Palumboism, HGH Gut (also known as Pregnant Body Builder Gut, caused by continued use of HGH, steroids and insulin ruins the traditional bodybuilder shape of an inverted triangle.
At the other end of the spectrum, we have cyclists and triathletes, who are looking to maximize their cardiovascular function and minimize their body fat ratios and may turn to performance enhancement drugs. Red blood cells carry oxygen to the muscles. If the amount of oxygen in the muscles can be increased their capacity and endurance can be improved. Substances like EPO (erythropoietin) help increase the red blood cell mass in the body, thereby increasing performance. However. This type of drug can dramatically increase the stress on the heart, increase the blood’s ability to clot, and cause strokes. It can also cause convulsions and damage the liver and pancreas. It has even been known to slow the heart rate to such an extent that it can stop beating during sleep.
All in all, it is pretty clear the negatives outweigh the positives. If improving your performance in your chosen sport is important to you there are some healthy ways to go about it:
If you would like advice about the best way to maximize your performance, without risking your health and well being contact our Baulkham Hill clinic to discuss what our Chiropractor, Remedial Massage Therapists and Dietitians can do for you.
All in all, it is pretty clear the negatives outweigh the positives. If improving your performance in your chosen sport is important to you there are some healthy ways to go about it:
- Work with the best advisors you can find in fitness, training and diet
- Maintain a mind over matter attitude, as we discussed in our blog earlier this week
- Seek advice from qualified health professionals when it comes to injury prevention, recovery and overall maintenance of your body
If you would like advice about the best way to maximize your performance, without risking your health and well being contact our Baulkham Hill clinic to discuss what our Chiropractor, Remedial Massage Therapists and Dietitians can do for you.
19Dec
Mind over Matter: How to succeed in sport
How to succeed in sport – it’s not necessarily what you think
Many people believe that in order to succeed in sport – at any level – you need to train, train, train. And to an extent that is true. The principle that you need to do something for 10,000 hours to become an expert has its foundation in fact. But to be truly successful – and perhaps more importantly, to enjoy that success, you need put your mind to it. So, whether you are an elite athlete, a weekend warrior, or just enjoy a social game, the way you think will make a big difference to the outcome – and your enjoyment.
There are nine key mental practices that you need to work on to succeed at any level:
Research has shown that massage will help with many aspects of mental preparation – particularly with concentration and managing anxiety. If you would like to book a massage to help with preparation for your next competition – or audition or exam – call our Baulkham Hills clinic on 9639 7337.
There are nine key mental practices that you need to work on to succeed at any level:
- Positive Attitude – this is not something that just happens. It is a choice you make. The key is to aim for excellence, not perfection. Learn from your failures as well as successes, and to maintain perspective.
- Motivation – it’s sometimes difficult to persist when the rewards don’t seem to be immediately apparent, but try to remember the benefits of participation, rather than constantly focusing on the outcome.
- Goals – keep them high, but realistic. And they should be measurable, time oriented and both short and long-term if you truly want to succeed in sport.
- People – appreciate the role others play in your endeavours. And show consideration and humility to your opponents.
- Self Talk – we are often our own worst critic. Try and talk to yourself the way you would a good friend. Maintain positive and realistic conversations with yourself – particularly while you are competing.
- Imagery – the power of suggestion. Imagine that little ball going into the hole on the green. Imagery should be specific, realistic and detailed. And if you find yourself veering off course during competition, use it to bring yourself back.
- Anxiety – is a fact of modern life. But use the adrenalin that is caused by anxiety to fire you up. Use if to intensify your performance.
- Emotions – there is no getting away from them. Accept them, recognise them and where possible use them to improve rather than interfere.
- Concentration – resist distractions. It’s sometimes easy to put off doing what you know you should. Don’t. And when competing, stay in the present.
Research has shown that massage will help with many aspects of mental preparation – particularly with concentration and managing anxiety. If you would like to book a massage to help with preparation for your next competition – or audition or exam – call our Baulkham Hills clinic on 9639 7337.