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Exercise releases feel-good endorphins and it’s a hard feeling to beat. Twenty minutes of exercise a day or three to four hours per week is what you should be aiming for at the very least. If you’re in an exercise slump, consider ways to change your routine around.

Find a fit buddy to motivate you to make those early morning classes, or go for a run or a brisk walk at lunchtime. You’ll get some time out of the office and work up a sweat. Winning!

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Posted By David Proctor

The peroneal muscles run down the outside of the lower leg and are difficult to stretch and so often neglected in a stretching routine.

1. Sit in a chair with one ankle resting on the other knee.

2. With your hands, point the foot (plantarflex) and turn the sole of the foot upwards (invert).

3. Hold for between 10 and 30 seconds.

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Posted By David Proctor

Sports Injuries

6/04/17 3:01 PM

The body feels the repercussions from Sports at any level, you don’t have to be an elite athlete to need Sports Osteopathy. Athletes and individuals who play sports regularly are more prone to develop sports injuries.

Some of the common sports injuries are tennis elbow, ankle sprain, strain, fractures, herniated disc, knee injuries, Achilles tendonitis, dislocation, and tarsal tunnel syndrome. These injuries occur from various sports such as golf, football, basketball, athletics, and tennis.

Also, sports injuries can often be caused from overuse and over training, such as runner’s knee or tennis elbow where the player pushes their body to the limit. Sports injuries can also occur due to under training or poor training practices. Not stretching and having a good warm up can also lead to many injuries as the body is not prepared for the exercise.

Proper sports injuries management, rehabilitation, and advice can be sought from the expertise of Osteopaths, you will be enabled to return to your sporting activity as soon as possible following an injury.

Treatment for a sports injury will depend on factors such as how severe the injury is and the part of your body affected. Treatment goals include:

• Relieving your pain quicker

• Reducing your scar tissue formation

• Getting you back to sport or work quicker

• Improving your performance

Osteopathy treatment techniques may include:

• Ice and/or heat therapy.

• Joint mobilisation and manipulation techniques to increase the length and strength of muscles.

• Soft tissue massages to relax tight muscles, decrease swelling, reduce tissue adhesions, or pain relief.

• Exercise prescription to enhance balance and co-ordination.

◦ Stretching, muscles can become tight during periods of inactivity following an injury. Stretching can help loosen these tight muscles, thus, improving your range of motion (ROM).

- ROM exercises can help improve or maintain your joint range of motion. By performing ROM exercise whenever possible, you can prevent your joints and muscle from becoming stiff. Range of motion exercises may also be combined with strengthening exercises once you have improved strength.

- Strengthening, being inactive for a long time can make your muscles weak. Strengthening them is important to achieve independence in movement. Strengthening exercises can help you maintain strength of your uninjured muscles and improve strength of your weakened muscles.

• Patient education, one of the important aspects of Osteopathy management is helping you to learn self-care. This may be in the form of exercises, strapping/bracing, learning how to modify your activity to reduce overstressing your injured part and learning self- treatment strategies.

Your Osteopath will guide you safely back to the level of sport at which you wish to participate.

Posted By David Proctor

Become aware of your thoughts. If you think negatively all the time, you are going to live in fear. This makes it impossible to ever live a happy life. The truth is our thoughts are our reality. This means that if you don’t want something as a reality in your life – stop thinking about it!

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Posted By David Proctor

This gentle stretch can help alleviate the aches associated with tight muscles around the neck and upper back. This can be done first thing in the morning, as well as during breaks at work to help minimise tightness and decrease the potential of tension related headaches.

1. Gently bend your head forwards with one hand whilst guiding your chin towards your chest with the other until you start to feel a stretch at the back of the neck.

2. Hold this position for 30 seconds and repeat a few times.

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Posted By David Proctor

Headaches

6/04/17 2:54 PM

The diagnosis of cervical headache is frequently under-diagnosed. Many symptoms are similar to other classifications of headache such as tension headache, migraine, hormonal headache and even cluster headache. There may be clear dietary, environmental or hormonal triggers for the onset of the patient’s headache. However, it is common that these triggers are only active when there is an increased sensitivity in the structures of the upper cervical spine.

Cervical headaches are usually described as a constant, steady, dull ache. It can be to one side or both sides. It can also feel like a pulling or gripping feeling, sometimes a tight band around the head. The headache usually is felt at the base of the skull and can be referred to the front of the head to the temple area or over and behind the eyes. The headaches usually come on over a period of time, gradually getting worse.

The headaches may be present for days, weeks even months. Sometimes there may be a history of an acute trauma such as whip-lash injury or repetitive trauma associated with work or a sporting activity.

The Osteopath will thoroughly assess your neck and headaches. They will ask specific questions to rule out other causes of headaches. They will then feel and assess the structures of your neck to decide if they may be causing your headache. If the neck structures are involved, the Osteopath may find:

• Tight and painful structures in your neck (joint and muscle)

• Pressure on specific structures of your neck will reproduce your head pain

• A forward head posture and stiff mid back

• Reduced motion in the upper joints of the neck

• Reduced endurance in the deep muscles of the neck

After correctly diagnosing the neck as the cause of headache, treatment may be quite straightforward. Osteopaths may use:

Postural Assessment and Advice – Education on optimal trunk posture and postural retraining is vital. Without postural correction cervical headaches can linger for extended periods.

Mobilisation – Stiff joints in the neck should be mobilised to restore range of movement. Stiffness in the jaw joints can also be problematic and should be mobilised if needed.

Stretching – Stretching of the neck and shoulder muscles can help alleviate headaches.

Strengthening – Cervical muscle retraining is vital. Your Osteopath will show you how to retrain your deep neck muscles to restore the normal muscle balance.

Stress and Tension Management – Identification and reduction of the sources of stress and tension need to be incorporated as this commonly leads to tightness in the upper back and neck muscles.

Soft Tissue Work and Massage – Your Osteopath may use different massage and soft tissue techniques to help the muscles in your neck and upper back.

Dry Needling – Dry Needling is the placement of very thin needles into specific locations (trigger points) in the body. It is often used to help alleviate headaches.

Workplace And Ergonomic Assessment – A poor chair, a desk at the wrong height or wrong set-up or badly placed computer may result in poor posture contributing to strain on the neck. Your Osteopath can advise on office and workplace set up.

Neural Stretching – Abnormal neural tension can also contribute to cervical headaches. Your Osteopath will assess this and provide appropriate stretches as needed.

Posted By David Proctor

TOWARDS WELLNESS Smile!

6/04/17 2:51 PM

Laughter is indeed the best medicine. It can relieve stress, boost your immune function, ease pain, burn calories, and improve your mood. To bring more laughter in your life, indulge in funny activities such as watching funny movies, being with funny people, and spend time with kids!

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Posted By David Proctor

Rubber band exercises are a great way for strengthening the finger extensors muscles;

1. Place a rubber band around your fingers and thumb.

2. Gently spreads your fingers apart as far as possible.

3. Relax your fingers, then repeat 10 times.

4. This can be done on all fingers at once, or between two individual fingers.

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Posted By David Proctor

The sacroiliac joint is located in the lower part of the back and joins the tail bone (sacrum) to one of the pelvic bones (ilium). There are two sacroiliac joints – one on either side of the spine. The sacroiliac joints act to transfer weight from the spine to the pelvis and allow a small amount of movement to occur.

Sacroiliac joint dysfunction may occur from excessive forces being applied to the sacroiliac joint. This can be from bending, sitting, lifting, arching or twisting movements of the spine, or from weight bearing forces associated with running or jumping. Injury to the sacroiliac joint may occur traumatically or due to repetitive or prolonged forces over time.

A thorough subjective and objective examination from an Osteopath is usually sufficient to diagnose sacroiliac joint dysfunction.

Treatment may comprise of:

• Soft tissue massage

• Mobilisation

• Manipulation

• Taping

• Use of a sacroiliac belt or lumbar brace

• Use of a lumbar roll for sitting

• Correction of any leg length discrepancy

• Dry needling

• Muscle energy techniques

• Activity modification advice

• Ergonomic advice

• Clinical Pilates

• Exercises to improve flexibility, strength, posture and core stability

• A gradual return to activity program

The recovery time for sacroiliac joint dysfunction may vary from patient to patient depending on compliance with Osteopathic Care. With ideal treatment, patients may be pain free in as little as several days, although typically this may take 2 – 3 weeks. It is important to note, however, that injured tissue takes approximately six weeks to restore the majority of its strength in ideal healing conditions. Care must therefore be taken when returning to activity during this period.

Posted By David Proctor

Achilles Tendinopathy

25/03/17 11:31 AM

 

Achilles tendinopathy is a condition that we commonly see in the general population and elite sport. Achilles tendinopathy can present with NO specific incident but is usually associated with a change in load eg. runners, following lower limb surgery, change in surface (ie beach), amount of exercise, environment, weakness etc. Patients could describe an increase in training volume when training for a specific running event and even when starting to walk more on the beach with bare feet. It can be described as having pain and stiffness or a combination of both and may improve with warms ups and even can go away with movement. It can present with having morning pain/stiffness when first starting to walk and pain with hopping, walking and running. 

A clinical diagnosis can be made based on history, palpation and testing. Routinely ultrasound can be performed and a specific diagnosis given. There are 2 types of Achilles tendinopathy - mid tendon and insertional (where it attaches to the heel bone). A tendinopathy is defined as a failed healing response.

So how do we fix this common issue?

Treating an Achilles tendinopathy is a lot to do with exercise modification, release work, and re-loading the tendon with exercise and increased loading. A specific graduated calf load program and return to activity program is the key.

So if you are struggling to get on top of your Achilles pain that you have, please feel free to contact us here at 13th Beach Osteopathy & Health Service on 5254 2668 to make an appointment.


By. Konrad Slavinskis – Physiotherapist B.App.Sci (Human Movement), M.App.Sci (Exercise for Rehabilitation) and M.Phty. St (Physiotherapy)

Posted By David Proctor

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