Beyond the Green: Why Golf is More Physical Than You Think

Golf is often perceived as a leisurely sport, but those who play know it's much more than a casual stroll on the green. The physical demands of golf are significant, requiring strength, endurance, and coordination.

The Myth: Many people believe that golf isn't as physically demanding as other sports. This misconception can lead to underestimating the importance of physical fitness in improving golf performance.

The Reality: Golf requires a unique combination of physical attributes. A powerful swing demands core strength, flexibility, and balance. Walking the course, especially on hilly terrain, builds endurance. Professional golfers often follow rigorous training regimens to maintain peak physical condition.

Dr Cat Norris, an Osteopath at Holistic Hands Osteopathy in Black Rock, with her background in dance and osteopathy, understands the intricate movements involved in a golf swing. Her approach emphasizes the importance of physical fitness in enhancing performance and preventing injuries.

Enhancing Physical Fitness for Golf: Improving your physical fitness can lead to better performance on the course. Focus on exercises that build strength, flexibility, and endurance. Incorporate activities like yoga or Pilates to enhance balance and core stability.

Practical Tips:

1. Strength Training: Incorporate exercises like squats, lunges, and core workouts to build strength.

2. Flexibility Exercises: Regular stretching and mobility work can improve your range of motion.

3. Endurance Building: Engage in cardiovascular activities like walking, cycling, or swimming to boost endurance.

4. Balance Drills: Practice balance exercises to enhance stability during your swing.

By recognizing the physical demands of golf and training accordingly, you can improve your game and enjoy the sport to its fullest. Remember, golf is more than just a game—it's a physical challenge that requires dedication and preparation.

Swing Without Strain: Debunking the 'No Pain, No Gain' Golf Myth

The phrase "no pain, no gain" has long been a mantra in the world of sports, including golf. Many golfers believe that pushing through pain is a necessary part of improving their game. But is this really the best approach?

The Myth: The "no pain, no gain" mentality suggests that enduring discomfort or pain during training will lead to better performance. This belief is rooted in the idea that hard work and perseverance, even at the cost of physical pain, are essential for success.

The Reality: Contrary to this belief, pushing through pain can be detrimental to your golf game. Ignoring pain often leads to long-term injuries and decreased performance. Scientific evidence and expert opinions highlight the importance of listening to your body and recognizing pain as a signal that something is wrong.

Dr Cat Norris, an Osteopath at Holistic Hands Osteopathy in Black Rock is an expert in golf fitness and injury prevention, advocates for a pain-free approach to training. Her method focuses on improving performance through proper technique and targeted exercises, emphasizing the importance of mobility, flexibility, and strength.

Benefits of Pain-Free Training: Training without pain not only reduces the risk of injury but also enhances overall performance. By focusing on mobility and flexibility, golfers can achieve a more efficient swing and greater consistency on the course.

Practical Tips:

1. Warm-Up Properly: Begin each session with a dynamic warm-up to prepare your muscles and joints for activity.

2. Listen to Your Body: Pay attention to any signs of discomfort and adjust your training accordingly.

3. Incorporate Recovery: Allow time for rest and recovery to prevent overuse injuries.

4. Focus on Technique: Work with a coach or trainer to ensure your technique is correct and efficient.

By adopting a pain-free approach to training, you can enjoy the game of golf while minimizing the risk of injury. Remember, it's not about enduring pain but about playing smarter and more effectively.

The Health Benefits of Easter Chocolate

It’s the month of Easter. What better way to celebrate than to talk about chocolate’s warm, milky goodness? Everyone has a favourite, but if you want our opinion (or read up on the latest health research, which we do a lot – something of an occupational hazard for osteopaths) the darker the chocolate the better it is for you. But that doesn’t mean we recommend you demand dark chocolate and nothing but dark chocolate from the Easter Bunny. Why? Read on to find out.

Dark chocolate is generally considered better for you than other varieties because it contains a higher percentage of cocoa solids. Cocoa solids contain antioxidants called flavonoids, which research has associated with several health benefits, including:

•   Improved heart health: Flavonoids can help lower blood pressure, improve blood flow, and reduce the risk of heart disease.

•   Better brain function: Studies suggest that the flavonoids in dark chocolate can improve cognitive function and reduce the risk of neurodegenerative diseases like Alzheimer's.

•   Reduced inflammation: Antioxidants help reduce inflammation in the body, which has been linked to several chronic health conditions.

By its nature, dark chocolate contains less sugar than the hyper-sweet stuff. Plus, we know sugar can increase inflammation in the body, be addictive, trigger bizarre insulin reactions, and contains nutritionally useless calories (oh, and it’s a nightmare for your oral hygiene too). But it’s important to remember that it still contains some sugar and fat so you should enjoy it in moderation! But what if you don’t enjoy it? That’s OK – you can get flavonoids from tea, fruit and vegetables. It’s not an essential part of your diet – after all if your ancestry is European, Australasian, African, Asian, or North American (anywhere but South America) your ancestors survived without it for tens of thousands of years! 

So, I Should ONLY Eat Dark Chocolate, Right?

But with all those health benefits why would we suggest you shouldn’t celebrate Easter with a dark chocolate frenzy? As osteopaths, psychology isn’t our main thing, but we do know our patients. We know that the exercises we prescribe need to be more than “good for you” they need to be achievable for where you are right now - and maybe even a little bit fun.  With that in mind we suggest that the healthiest chocolate is one you enjoy: one you can take a bite or two of and feel satisfied. If you don’t like dark chocolate you’ll eat it, and then probably eat some more because you feel a bit deprived and disappointed and then you’ll raid the kids’ dairy milk stash because that’s what you wanted in the first place. 

So, we suggest you ask the Easter Bunny to bring fewer, better-quality Easter Eggs with some dark chocolate and some of whatever you and your family like. And while Easter is a time for chocolate it’s also a time for family and, for many, for faith. You’ll enjoy your Easter Eggs more if you don’t fixate on them and enjoy a range of Easter foods and Easter activities instead. How about boiling eggs in water with food colouring added for old-fashioned family fun? Or perhaps the Easter Bunny could bring some craft activities for some family craft time.

Whatever you do to celebrate we hope you enjoy it. We look forward to seeing our patients again soon after the few days off to rest and reset. We’re always to here to help with your health goals. Call us on 0439379847 to make an appointment with the osteopaths at Holistic Hands Osteopathy for support in living your healthiest life. Have a great Easter everyone.

What to do about Knee Pain?

Knee pain is incredibly common. It’s estimated that 25% of adults will experience pain in one or both knees during their lives. But children and teenagers can also suffer from knee pain. Sometimes an illness such as gout is the cause. Often, damage to the soft tissues around the joint causes pain. Many patients find it extra frustrating when they can’t identify the cause — when there was no incident or fall, just a niggling pain that keeps getting worse. Your osteopath can help identify the cause of your pain and provide treatment and advice so that you can get back to moving well.

Let’s understand the knee…

The knee is a synovial hinge joint. Why do we call it a hinge? It’s pretty much meant to move in just two directions, like a door on a hinge, not laterally (side to side, but more on this later.) Synovial refers to the fluid that lubricates the joint. 

The tibia (shinbone), femur (thighbone) and patella (kneecap) intersect at the knee.

The four ligaments: the medial collateral ligament, the lateral collateral ligament (try saying that four times quickly), the anterior cruciate ligament and the posterior cruciate ligament stabilise the joint, keeping the tibia from sliding out from under the femur. Cartilage is an important component of the knee, as it is for all synovial joints.

The ends of the Tibia and Femur are both covered in cartilage where they would otherwise rub together. Shock absorption for the knee is provided by c-shaped, tough, rubbery cartilaginous tissues known as the meniscus.

There are also many tendons in the knee. Some of the most prone to injury include the quadricep/patellar tendon, which connects the quadriceps to the patella and onto the front of the tibia. Patella tendinopathy, also sometimes known as jumper’s knee, is an overuse injury common among athletes.   

And there are bursae (fluid-filled sacs) that can sometimes become inflamed. With all that complexity, with all the muscles that interact to move this joint, and the load we put on it day in and day out, is there any wonder that knee pain is so common?

Why not move it laterally?

The knee allows for some lateral movement. (The femur and lateral meniscus flow over the tibia during rotation.) But for stability, the cruciate ligaments (the one’s deep inside the knee) limit this lateral, rotational movement. Sudden twists and turns (as we might see in netball for example) can damage the anterior cruciate ligament and the meniscus by working them too hard, too suddenly. Indeed, ACL tears and meniscal injuries are among the most common injuries in netballers! While partial tears can heal over time, complete tears often require surgery, so attention to jumping, landing, and pivoting techniques is an essential aspect of training for sports and dance forms that involve pivoting!

How should I treat my pain?

We know what to do when there’s been an accident resulting in injury: RICER. (Rest, ice, compression, elevation, referral.) So, if you’ve had a fall, or landed badly and torn your ACL, you know what to do in the first instance… then you need to book in and see us! But what if you can’t identify the cause — what if the pain just slowly snuck up on you? You might be surprised to know that rest is not always advised. Joints need to move. Synovial fluid can only move around the joint if you keep moving through the joint’s full range of motion.

This does not mean you carry on with whatever activity you think caused the pain in the first place or continue to limp around when your physician has advised you not to. It means you keep moving the joint gently through its range of motion, perhaps without load at first and perhaps under the supervision of your osteopath or other health professional. Alongside this, it means you find a low-impact exercise to keep you healthy while you are healing. It means you gently and consistently strengthen and stretch the muscles supporting the knee: the quadriceps, hamstrings, calves, and tibialis. Your osteopath can advise you on the muscles most in need of strengthening to bring your body into balance and alignment.

When to see an Osteopath?

Knee pain can be generalised or quite specific. It can be a little annoying or totally debilitating. Knee pain can have many causes. If pain is ongoing, becoming worse or preventing you from enjoying sports and hobbies, call on 0439379847 to make an appointment today. The team at Holistic Hands Osteopathy can help you get to the bottom of what’s causing your pain and lend you our expertise, devising a specific regime of rehabilitative exercises for you. Through gentle manipulation, we can bring function back, allowing the body’s natural healing processes to work effectively. Massage and dry-needling may further reduce pain and improve mobility. So what are you waiting for?

What happens when we mobilise a joint?

It’s miserable when your joints ache. It’s worse when they’re stiff and everyday movement hurts. Often, gentle exercise has everything feeling right again. But sometimes it doesn’t. If that’s the case, it might be time to call the osteopath.

You’ve got a lot of joints in your body: Hinge joints (your knees, for example), ball and socket joints (your hip, for example) and saddle joints (you’ve got one in your thumb). There are other types too. Joints are points where bones meet, covered in cartilage at their ends to smooth the friction of movement. Tendons and ligaments support the moving joints in your body, while muscles initiate and sustain movement. They’re complex things, so it’s not surprising that sometimes things go wrong. Sometimes things get a bit stuck: joints can be irritated and inflamed through overuse, injury, and arthritis; surrounding muscles that should support the joint may become imbalanced in terms of strength and flexibility. Without movement to stimulate synovial fluid, the joint becomes stiffer and more painful. Muscles, tendons, and ligaments tense to support the pained joint, potentially creating even more pain. Meanwhile, you attempt to carry on with normal life, limping on the injured joint. Or perhaps you attempt to rest it completely. But both options create more pain. However, there is another way — it’s time to call your osteopath.

What can my osteopath do?

Your osteopath understands your musculoskeletal system and will employ manual manipulation techniques to mobilise your “stuck” joint. This will usually involve stabilising one segment of the joint while applying force to the other, usually in the direction of the tightness. The pressure may be forceful and seemingly sudden, or gentle and oscillating, but the result is the same — a return to a fuller range of motion for the joint, a reduction in pain and improved balance and functionality of the joint and surrounding muscles. What sort of mobilisation treatment is appropriate will be determined by your symptoms, their causes, and the anatomy of the joint itself. Mobilisations can treat pain and stiffness in any of the body’s joints, but they’re particularly sought after for shoulder pain, chronic back pain, heel pain caused by plantar fasciitis, tennis elbow (lateral epicondylitis), ankle pain and knee osteoarthritis. 

What does treatment feel like? 

Joint mobilisation should not hurt. Many patients experience almost immediate relief from pain, although they might be sore in the area worked on for a day or two afterwards. 

Following your treatment, your osteopath will prescribe exercises to maintain and build upon your mobility gains. It’s important that you follow this program of exercises as the movement patterns that caused problems in the first place are likely to reoccur. 

Joint mobilisations are a non-invasive option for dealing with the pain and debilitating effects of reduced range of motion in your joints, and an option we can definitely incorporate in your next visit.

How Do You Improve Your Flexibility?

Well, you stretch – duh! But how and when do you do it? Most of us don’t want to be circus contortionists or yogis, but we understand that living with excessive tightness in one muscle group often leads to excessive pain, and potential problems in another part of the body, so we know that we need to release and stretch. Unfortunately, so much of the information on the internet is about doing the splits or achieving yogi-like poses. Something to aspire to maybe, but not so useful to where you are now. As osteopaths, we’re primarily interested in helping our patients regain and maintain mobility.

Flexibility VS. Mobility

What’s the difference between flexibility and mobility we hear you ask? Mobility is about your joints being able to move through their full range of movement. Flexibility is primarily about muscles.  But the two have an impact on each other. We need our muscles flexible to maintain a full range of movement. Here’s an example: sitting all day (in meetings, at our desks, and while commuting) shortens your hamstrings. This can make fully extending the leg (straightening the knee) more difficult. This can affect your gait when you walk, which could lead to tightness and weakness in various muscles. Ultimately, a joint injury may result. So how do we improve and maintain flexibility?

Fundamentals of Stretching

What stretches you perform will depend on what parts of your body you need or want greater flexibility in. Your osteopath can advise you on specific stretches for your unique patterns of muscular tension. (In the meantime, one top tip is not to forget to stretch your hips.) But some fundamental ideas apply and will make any stretching program more effective. Keep these in mind.

1)    Breathe

Stretching can be a little bit uncomfortable – you’re working to the edge of your comfort zone after all. Many people tend to hold their breath in anticipation of pain, but that’s not effective. You need to breathe to calm yourself and ease into the stretch. You need to keep breathing as oxygen reaching the stretched muscles is part of the process.

2)    Focus on your spine

Slumping while stretching is not effective. Maybe you can touch your head to your knee if you curve your back over, but you’ll get a better hamstring stretch if you keep your back straight even if you get nowhere near as close.

3)    Warm-Up

You’ve probably been told many times to stretch before and after exercise as a warm-up. And that’s good advice. But if you’re stretching to improve flexibility, you need to warm up for the stretching itself. So, you might stretch gently, do a bit of cardio and strength training to make sure blood (and oxygen) are reaching the muscles in question and then perform your flexibility routine. A warm bath or shower before stretching, perhaps before bed is another good idea – the combination will lead to better sleep!

4)    Start from where you are

So, you can’t touch your head to your toes. Maybe just sitting on the floor is a challenge. That’s okay. Go gently, use furniture, yoga blocks or cushions to fill the spaces and work slowly towards improvement.  

5)    Move consciously.

If you’re carving out thirty minutes a day to stretch (and do it well) you will make great progress (and should be congratulated). But that still leaves 23 hours and thirty minutes a day when you’re not stretching. That’s a lot of hours for old movement patterns to reassert themselves and for muscles to tighten and shorten. But by walking with an awareness of the range of motion available to your joints and consciously choosing to walk well (check posture, foot flexion, etc.) you’ll be fighting that tightening. Even choosing to stand rather than sit whenever possible will help!

Just a few tips to help you regain and maintain your flexibility. Of course, if you’re finding some tensions just won’t budge, the osteopaths at [insert clinic name here] are here to help. Please call 0439379847 to make an appointment. Our osteopaths have the knowledge and experience to help you find the right stretches for you. Happy Stretching.

Recovering from RSI with Osteopathy

The human body is meant to move. It’s not meant to move like a machine in a factory – repetitively performing one action. And yet office work, modern technology and many manual jobs force us to move in such a way. Even our leisure time is invaded with some sports, hobbies and instruments encouraging limited, unbalanced, repetitive movement patterns. If we’re unlucky Repetitive Strain Injury (or RSI) can be the result. And it can be debilitatingly painful. So let’s talk about recovering from RSI with osteopathy.

What Is RSI?

Repetitive Strain Injury, also called Occupational Overuse Syndrome, is really a descriptive term for overuse injuries rather than a specific diagnosis. The condition can affect any part of the body although it’s more common today in the wrists and forearms due to our reliance on computers and keyboards at work. Carpal Tunnel Syndrome is a type of RSI, as are bursitis and tendonitis. We have a lot of names for it: tennis elbow, texter’s thumb, housemaid’s knee, trigger’s finger, Rubik’s wrist (when Rubik’s cubes had everyone obsessed). The list goes on. In fact, when the condition was first described back in 1700 by Italian physician Bernardino Ramazzini after observing industrial workers, he noted more than 20 categories of RSI.  It's simple really - repetitively performing one action without rest can cause inflammation and damage to the body’s soft tissues and nerves. Symptoms can include tingling, numbness, shooting pain and burning sensations, excessive weakness and fatigue, and clumsiness.

What to do about it?

Firstly, please don’t ignore the mild, early symptoms. A small annoyance can become chronic pain if left untreated and continually exacerbated.  Now some commonly given advice is to stop doing the activity causing you pain. But as osteopaths we know that’s sometimes not realistic or desirable: a guitarist with a gig coming up can’t just stop practising and a keen tennis player shouldn’t have to give up the sport they love. And we all have to work!

So, what can be done to prevent it?

Ergonomics

Take the time to ensure your work (and play) space is ergonomically sound. Check that your desk, chair and monitor are set at the right height. Similarly, make sure you’re playing with the right sporting equipment for you.

Rest

Take breaks throughout the day and move differently during them. The repetitive nature of typing, playing the piano or swinging a golf club is a problem, but so too is the limited range of motion those actions take you through. Take a moment to stretch and move in an alternative pattern (a few wrist rotations if you’ve been typing for hours for example.)

Posture

Working in a misaligned posture places extra load and aggravation on your body. So sit, stand and move well through whatever activity you’re doing. It’s important to note, that having your environment set-up with ergonomics in mind will help with this, but even the best chair can be slumped in! If you’re really too tired to move well then it’s time for that rest we mentioned earlier.

Treatment

Make an appointment with the osteopaths at Holistic Hands Osteopathy by calling 0439379847 today.  The sooner you make an appointment the sooner we can help you. If you have only niggling pain, but it’s becoming persistent, please take action before it becomes debilitating. If you’ve taken steps to improve your workstation, implement rest breaks and moved mindfully, but find things have not improved in forty-eight hours, we advise you make an appointment as soon as convenient. But don’t despair if you have left it too long and are suffering chronically. It might take a little longer, but we can still help. It’s what we do! 

After an initial consultation to understand your discomfort and its causes, your treatment will most likely include massage, stretching, and possibly the realignment of some affected joints.  Your osteopath will also advise you on exercises and stretches to bring relief.  While a cure is unlikely to be instantaneous, your osteopath is uniquely skilled to assist in recovery from RSI. By promoting blood flow to stiff or painful soft tissues and returning the body to a balanced alignment, your osteopathic treatment enables the body’s own healing mechanisms to work efficiently.  

We look forward to seeing you at the clinic and helping you back to tennis, golf, gardening, guitar-playing, writing, sewing (or working) with less pain.

Words You’ve Heard your Osteopath Say

Everyone does it. We all cut corners in our communication using industry-specific language and acronyms with colleagues. It’s efficient. Within couples and families, words take on their own special meanings with in-jokes and nicknames binding those in the know together, but baffling guests (we know of one family where the remote is called the clickity-thing!). But sometimes we use words so often that we forget that they’re not well-known to everyone else. Worse, sometimes we hear a word used so often we don’t even ask ourselves what it means. As Osteopaths, we want to ensure we communicate clearly with our patients. Good communication is vital when we work with you. So, we thought perhaps we should define a few of the words that we throw around so often.

What is an osteopath?

Firstly, what is an osteopath? Well, apart from the obvious answer that we’re the incredibly talented (and good-looking if we say so ourselves) specialists who help you feel and move better, an osteopath is a highly qualified practitioner of osteopathy. Osteopathy is a complementary medicine that focuses on the neuro-musculoskeletal system; bones, muscles, nerves, and other tissues that support your body and control its movements. It’s name comes from the Ancient Greek ostéon) 'bone', and πάθος (páthos) 'pain, suffering') and it’s traditionally been associated with the physical manipulation of the body. What do we mean by manipulation? More on that later.

What happens during a consultation?

Like most healthcare providers we provide treatments after a thorough consultation. A consultation is a meeting between the healthcare provider and the patient. Our initial meetings might be a little different; We take a holistic view of your body, your pain and your life, so osteopathic consultations can be very detailed. We like to know about past injuries and your lifestyle factors and will probably assess your hips, ankles, posture, and gait even though you “only” came in to discuss knee pain. We know that it’s all connected, so only after understanding the pain and its likely causes can we move to treatment – the activities and exercises we administer and prescribe to encourage healing and health. These might include dry needling or acupuncture (both involve the insertion of needles to stimulate healing, but dry needling focuses on trigger points to release muscular tension while acupuncture focuses on energy paths through the body as understood in traditional Chinese medicine.) Or we might use a machine to apply ultrasound therapeutically - using sound waves to promote tissue healing. (We know – it sounds like sci-fi, but it works!) Or we’ll manually manipulate the muscles, soft tissues and joints into alignment and balance, encouraging the body to heal itself.

We bring an in-depth knowledge of human anatomy to our work. This helps us find the small thing causing the big pain. (Anatomy by the way just means the structure of living things – in this case you – just the incredibly complex and amazing way your muscles, ligaments, tendons, blood vessels, nerves, and every organ of your body work together… for the most part in amazing alignment and balance.)  So, yes we’re experts in your anatomy –, specifically the musculoskeletal system. We deal a lot with bones (you know what they are) ligaments and tendons. Those last two tend to be discussed together so perhaps we should explain what they are and how they differ. Ligaments connect bones to other bones, while tendons connect muscles to bones. They’re both fibrous soft tissues. We discuss them a lot together because they are very similar in their make-up and in how we might treat them.

Long story short – we at Holistic Hands Osteopathy are here to help you move better. We know a lot about how the human body works and we want to use that knowledge to help you feel better and live better. We hope this little glossary helps clarify things for you, but if not, we’re always more than happy to explain anything and everything during your next appointment.

If you’ve got any concerns about pain or movement, please call us today on 0439379847. We look forward to seeing you in the clinic soon.

All About Patella Tendinopathy

 What is it?

You might have heard it referred to as “jumpers’ knee” and it’s true that it disproportionately affects athletes in sports that involve a lot of jumping and landing. In fact, it’s estimated that around 40% of elite volleyball and basketball players suffer from Patella Tendinopathy  (Yikes!). But anyone can get it. Patella Tendinopathy is the result of microscopic tears in the tendon surrounding your patella (your kneecap).

The tendon’s job is to transmit force from the quadriceps (thigh muscles) to the tibia (shin bone), producing movement in the knee joint. (Translation – the muscles in your thigh allow you to straighten your legs via your knee.) This should all work smoothly enough except that the tendon can be damaged through overuse. Particularly through the sudden, high-intensity, high-velocity, fast-acceleration sort of use we see in basketball games. Landing positions also count, which is why flat feet, improper footwear, and/or any misalignment of the feet, legs, hip, and back are also risk factors. The result is pain just below and in front of the knee at the connection of the knee and shin.  

At first, you might just feel the pain of Patella Tendinopathy while exercising and afterwards. (Interestingly, it might hurt less mid-workout once you’re warmed up but come back with a vengeance later.) Left untreated it can start to hurt anytime you need to straighten your legs, like walking up (or particularly, down) the stairs or going from sitting to standing. There doesn’t tend to be a big inflammation response so there’s no swollen knee to ice and heal. Indeed, the injury might not even hurt unless the joint is bearing some sort of load, so it’s dangerously easy to ignore. But the micro-tears can grow into bigger tears with repeated injurious use.

What can you do about it?

Lucky for you, we are here to help. Your osteopath will work with you to reduce pain, improve performance, and keep your knees healthy for the long term. After all, there won’t be a time in your life when your knees don’t need to bear some load - just taking the stairs puts 3.5 times your body weight of force through your knee joints – so taking care of them should be a priority for everyone who wants to keep moving, not just athletes!

The good news is that tendons strengthen and heal through exercise. Unfortunately, they tend to heal more slowly than muscles. But the big take-away is that load is good! (The stair thing might have been scary – sorry about that.) Load is very good, as the blood flow that comes with strengthening the tendon also gets it healing. Since there’s not usually a big inflammatory response to Patella Tendinopathy, we know there’s not a big healing blood flow response either. So anything we can do to kickstart the healing process will have immediate benefit long before true tendon strength gains are achieved. What we don’t want is an excessive load on the joint. And we really don’t want sudden movement onsets while bearing heavy loads during this pain-relief/strengthening process. Your osteopath will work with you to relieve pain, realign your body, and heal and strengthen the tendon for the best possible outcomes.

So, if a niggling pain is holding you back when playing your favourite sport or even if you just dread taking those stairs, call today for an appointment. We at [insert clinic name] are confident we can guide you to a stronger, more agile future, free of pain from Patella Tendinopathy. Please call to make an appointment on 0439379847 . We are  always here and happy to help.

Lateral Ankle Sprain

Ouch! There you were walking along minding your own business when a hidden divot in the ground tripped you over. Your foot rolled under you and now you’re in pain. You’ve sprained your ankle.

What Is a Lateral Ankle Sprain?

When you roll your ankle and that action stretches, or even tears, the ligaments holding your ankle together, it’s called an ankle sprain. It’s most likely that you’ve sprained the outside of your ankle.  How can we know this? Well, the outside (or lateral part) of the ankle is one of the most frequently sprained joints in the body. The ligaments connecting the tibia (on the inside of the leg) to the talus are stronger than those connecting the fibula (on the outside).

This means that these ligaments are more prone to injury. Also, the ligaments on the lateral side are much more flexible. So, when you run into one of the pesky holes in the ground, you’re much more likely to roll the ankle outwards (a plantar-flexion/inversion) than inwards (known as eversion). Also, an eversion is less likely to damage the deltoid ligament as it’s so strong. (That’s not to say it can’t be damaged – perhaps your foot got forced into eversion when you landed badly while playing sports or you missed your footing on the stairs. If you have suffered from a medial ankle sprain, please make an appointment with us on 04393379847 as these can be very serious injuries.)  

Who is at risk?

So lateral ankle sprains are common. They’re particularly common among those who play sports where pivoting to change direction is the norm. This includes dancers and anyone unfortunate enough to not see a divot in the ground before stepping in it! Your odds of suffering a lateral ankle sprain go up further if you have hypermobile joints, are particularly tall or heavy, or if you have wide feet. And, very unfairly, you’re particularly likely to suffer from lateral ankle sprains if you’ve already sprained your ankle in the past (more on this later.)

How do I treat it?

The RICE method (Rest, Ice, Compression and Elevation) is the first step for all such injuries. Everyone leads such busy lives that it’s tempting to try to fast-forward through this process, but even a relatively minor ankle injury can be made much worse if you don’t let it heal. If your body is sending your brain pain messages, then you need to keep your weight off the injured foot, ice it for twenty minutes every two to three hours, wrap it in a compression bandage and prop it up above your heart level. Every injury and every patient is different, but RICE is generally considered effective for up to three days. Of course, if your ankle is still hurting two days after the injury (or if you’re aware of other complications) then you need to make an appointment for more advanced treatment as soon as possible. Your osteopath is here to help.   

Whether it’s possible for the damaged joint to bear weight is telling. If this is not painful a day or two after injury, then it’s likely the damage to the ligaments is mild and everyday movement can soon be resumed with proper strapping and support. But if it’s excruciating or if bruising and swelling can still be observed it’s likely that a more significant injury has occurred, and an extended period of relative rest will be required along with further treatments.

At Holistic Hands Osteopathy can assist with assessing the injury, providing hands-on treatment and if required help you with strapping to support your ankle through the healing process.

It’s stopped hurting so much – now what?

Once normal movement can be resumed it’s our priority to make sure that movement is just that – normal. We hope to see a return to a full range of motion through the ankle, strong balance, and healthy movement throughout the body. Compensatory movement patterns can be a problem. Subconsciously you adjust your stance or gait just a little to reduce pain in the short term and somehow, without your full awareness, this new movement pattern becomes your “new normal,” making you vulnerable to further injuries. It’s also likely that your proprioception, the sense of your body’s position and movement, has been reduced, again without your conscious awareness.

When ligaments, bones and nerves are injured, the brain’s understanding of the foot and its position relative to the ground is reduced. Combine this with a loss of strength in muscle and stabilising tendons, and balance is ultimately diminished. So, a horrible cycle of repeated injury begins. (And if your balance is already compromised those holes in the ground are going to get you more often – so unfair!)  The good news is that at Holistic Hands Osteopathy we’re here to support you in your recovery. Ligaments and tendons can be strengthened. They respond to training more slowly than muscle, but they do respond. Your osteopath can work with you to build an exercise programme to maximise theses potential gains in ligament strength. Similarly, balance can be improved through conscious work on the skills of proprioception. Normal movement with strength, stability and balance is our goal so that you can return to the sports and dance forms you love. Just watch out for those holes in the ground!

Sprained ankle? Give us a call on 0439379847  to make an appointment.

First osteopathy appointment? Here’s what to expect

An osteopath aims to improve a person’s overall health and wellness by treating the whole person, not just a single condition or area. If you’ve heard about the benefits of osteopathy but are unsure what to expect at your first appointment, we’re here to help. Here are the answers to some of the common questions from new patients about what to expect at the initial appointment.

How long will my consultation take?

The length of your first appointment will vary, but most initial consultations will last from 45 minutes to an hour. Subsequent visits are generally a little bit shorter, taking approximately 30 minutes, depending on the treatment required.

What happens during the first appointment?

During your first visit, we will listen and ask questions about your general health and the problem and symptoms you are experiencing. We may ask questions about any major illnesses you have experienced or chronic conditions you have, details of medications you are taking, past surgeries, lifestyle questions e.g. diet and exercise, sleep, stress levels, and work routine. The information you provide will be treated as confidential.

We will then conduct a physical examination, which may require you to remove some of your clothing (with your consent!) depending on your symptoms. For instance, if you are experiencing shoulder pain, we will need to see and feel what is happening with your shoulder, as well as surrounding areas like your neck and back. You will never be asked to remove all your clothes and be naked. We provide gowns or towels to keep you covered up if you are feeling uncomfortable stripping down to your underwear. 

You may be asked to perform simple movements or stretches to allow us to assess your posture and mobility. This will help to determine the cause of the problem and develop an appropriate plan for treatment.

Treatment plan and goals

We take all the information from your health history and the physical examination to diagnose your condition. As osteos, we are trained to identify when you need to be referred to your GP for further tests to help diagnose the problem.

We then work to restore your body to its normal function and help the body to heal itself.

Some of the common techniques we may use during your consultation include:

●      Massage to resolve muscle stiffness

●      Articulation and mobilisation of the joints and muscles

●      Spinal manipulation

●      Exercises and muscle energy techniques

●      Lifestyle advice.

Got questions before your first appointment? Give us a call on 0439379847 and we’ll give you all the answers you’re after to alleviate your concerns before you arrive.

Osteopathic Principles

As osteopaths, we aim to improve your overall health and wellness. We treat the whole person, not just a single condition or area. Our patients seek out osteopathic treatment for a range of conditions from neck and back pain, to sports injuries, and headaches.

The way we approach the assessment and treatment of each patient is guided by the osteopathic principles. Read on to find out more about our holistic approach to treatment!

What are the principles of osteopathy?

There are four main guiding principles of osteopathy that have been refined and expanded in the last 150 years. They are:

1.    The body is a unit; the person is a unit of body, mind, and spirit.

2.    The body is capable of self-regulation, self-healing, and health maintenance.

3.    Structure and function are reciprocally interrelated.

4.    Rational treatment is based upon an understanding of the basic principles of body unity, self-regulation, and the interrelationship of structure and function.

1.    The body is a unit; the person is a unit of body, mind, and spirit.

Your health is influenced by your body, mind, and spirit. These units are interrelated: one element or unit affects the others. If there is pain or dysfunction in one unit, it can create dysfunction in another. This principle allows osteopaths to see patients holistically. It is based on a patient-centered rather than a disease or injury-centered approach to health and treatment.

2.    The body is capable of self-regulation, self-healing, and health maintenance.

Our natural state is one of health. When you are injured or diseased, other parts of the body must compensate which may cause further dysfunctions to occur. Osteopaths help to resolve dysfunction through treatment by adjusting and realigning back to your normal state.

The role of an osteopath is to help you identify and resolve barriers to your body’s natural tendency towards self-healing and health. For example, chronic stress, poor quality sleep, an unhealthy diet, or repetitive movement and strain may be barriers to your health that are causing dysfunction. Treatment may include activity and lifestyle modification, or manual therapy.

3.    Structure and function are reciprocally interrelated.

The various systems (e.g., musculoskeletal, nervous) are interrelated with the functions of the body. Illness or disease in the structures can manifest as issues with the body’s functions. Both are influenced by external and internal factors.

Our body’s resilience, capacity to heal, and ability to adapt to change is affected by the relationship between structure and function. As osteos, we harness this relationship in order to help our patients to overcome illness and injury.

4.    Rational treatment is based upon an understanding of the basic principles of body unity, self-regulation, and the interrelationship of structure and function.

This means that treatment is based on the application of all aspects of osteopathic principles when assessing, examining, and treating a patient.

In summary, as osteopaths, we take a holistic approach to treatment. Pain and dysfunction are complex phenomena and there are always many reasons behind why someone feels the pain they experience. We can help you to work out what those reasons are and give you the tools to reverse the negative effects they are having on you. And with the best will in the world, help to keep that pain away too. We can help with our hands, but osteopaths are also skilled at giving great lifestyle, diet and exercise advice.

Have you tried Pilates?

Whether you’re a long-distance runner, returning to exercise from injury, or at the start of a new fitness routine, Pilates has something for everybody. Read on to learn about how to try it alongside osteopathy to get the most out of life!

What is Pilates?

The Pilates method uses a combination of exercises that can be adapted as gentle conditioning for rehabilitation from injury, or as a strenuous strength workout for seasoned athletes. It was developed by Joseph Pilates in the early 20th century as a type of low-impact, body strengthening exercise.

It's based on six principles:

●     Concentration: Bringing full attention to each movement.

●     Control: Muscle control and moving with intention.

●     Centering: Bringing focus to the body’s centre, engaging the core muscles.

●     Precision: Performing each move with correct technique.

●     Breath: Steady and controlled breathing, coordinating the breath with each movement (i.e. breathing out on exertion).

●     Flow: Moving between each exercise with fluidity and ease.

Are there different types?

Yes, the two most common types are matwork and reformer.

●     Matwork: Pilates movements performed on a mat.

●     Reformer: Pilates movements performed on a reformer machine (bed-like equipment, which has a sliding carriage controlled by springs).

If you are new to this type of exercise, it may be an idea to go to introductory classes with a certified instructor to make sure you are practicing correct technique and alignment.  However, Pilates is versatile - you can find a studio that offers matwork and/or reformer classes, or you can also try it at home with an exercise mat and virtual class for instruction.

Who is Pilates suitable for?

Pilates can be adapted to suit all levels of fitness and ability. It’s a great low impact, strengthening workout to add to your daily life. Whether you’re recovering from injury, looking to strengthen your core to enhance your sporting performance, or starting a new exercise program as a beginner, it has something for everyone.

What are the benefits of doing Pilates regularly?

Much like regular osteopathic treatment, the benefits of regular Pilates can be applied to many aspects of your life.

Some of the benefits you may see:

●     Improvements in core strength and posture

●     Reduction in back pain

●     Increases in energy

●     Decreases in stress

●     Enhancement of body awareness

●     Improvement in balance

Like osteopathy, Pilates can have a positive effect on your life and wellbeing.

Osteopathy for Neck Pain

Did you know that approximately 1 in 3 adults experience neck pain at least once a year? It’s not surprising that it is a common reason that our patients come into Holistic Hands Osteopathy seeking osteopathic treatment. Research shows that neck pain is more persistent in people who have experienced back pain. As osteos who regularly treat patients with neck and back pain, we’ll share some simple steps to follow to reduce the risk of strain in your daily life. Read on to find out about the types of neck pain, and how osteopathic treatment could help.

Function of the neck

The neck, or cervical spine, contains the smallest vertebrae in the spinal column. It has several very important functions: to support the head and its range of motion, to allow blood to flow to the brain, and to protect the spinal cord.

What are the common symptoms of neck pain?

Neck pain is usually acute, which means it resolves within a few days or weeks. If it persists for longer than 3 months, it is considered chronic.

The common symptoms of neck pain include:

●     Muscle tightness, stiffness, and a decreased range of motion

●     Persistent aching

●     Pain that worsens when moving

●     Stabbing or sharp pain

●     Pain that radiates to the head, shoulders, and arms

●     Headaches

What are the common causes of neck pain?

Neck aches can be caused by something minor like sleeping in an awkward position or sitting at your desk for too long.

Some common causes of neck pain include:

●     Poor posture

●     Overuse and strain from sitting for long periods at the computer, or straining while holding your smartphone

●     Slouching forward, or straining while driving

●     Tension/stress

●     Osteoarthritis

●     Awkward sleeping position

●     Whiplash caused by vehicle accidents

●     Sports injuries

Less commonly, neck pain can be caused by serious illness or infection. If you have severe pain accompanied by fever, or numbness in your arms or legs, or you have injured your neck in a fall or accident, be sure to seek medical treatment from a doctor promptly.

How to prevent neck pain?

While it can’t always be avoided, there are some simple steps to reduce your risk of experiencing a strain, including:

●     Practice good posture when sitting and standing, especially for prolonged periods of time. If you need help to resolve postural issues, come and see us!

●     Reduce stress/tension by stretching, practicing yoga or meditating regularly.

●     Use a backpack instead of a shoulder bag when carrying a heavier load to distribute the weight evenly.

●     Check the ergonomic setup of your workstation - adjust your chair or screen to make sure the top of your monitor is at eye level. Keep your head straight, and your shoulders tracking directly above your hips.

●     Check your pillow - is it too soft or too firm? When was the last time you replaced it? You may need to try different pillows to find the right fit.

How to treat neck pain at home

You can manage some mild neck aches at home. Some of the treatments we like include:

●     Heat or ice therapy.

●     Modifying activities that aggravate or cause discomfort.

●     Gentle movement and stretching to prevent the area from tightening further.

How can osteopathic treatment help?

As osteos, we commonly treat neck and back aches in the clinic. Whether your symptoms are acute or chronic, osteopathic treatment could help get to the bottom of them. When a patient comes into the clinic with neck pain or discomfort, we will use a range of soft tissue techniques, including massage therapy, joint manipulation, and stretching which may help to increase blood flow to the area, reduce tightness, and restore your range of motion.

If you need help to manage your symptoms, come and see us. We will assess your symptoms and come up with a treatment plan to get you back to your best.

Self-care isn’t selfish

You may have heard the saying ‘you can’t pour from an empty cup’. When it comes to mental health and your wellbeing, self-care can be vital to help you recharge and take time out for yourself and your needs. If you’re constantly giving to other people, you risk burning out. Small, regular acts of self-care can have a significant impact on your mental health and wellbeing. Today we’re bringing you 4 self-care tips to help you recharge.

Sleep as self-care

Prioritise quality sleep as an act of self-care. Adults need on average between 7-9 hours of sleep every night. Getting good quality sleep is vital for our mental and physical health. 

Try to create a sleep routine and go to bed at roughly the same time every night. You might want to create a little sleep ritual to help you fall asleep easily. Make your bedroom a sleep haven, keep it tidy and get the lighting right for sleep. Some people are sensitive to caffeine, so if that’s you, limit your caffeine consumption after 3pm.

It can be tempting to stay up late binge-watching a new TV series, or scrolling on your phone; however, it’s a good idea to limit exposure to screens and blue-light leading into bedtime. Instead, you could have a meditation or relaxation ritual, maybe read a book or write in a journal, or even create a skin-care routine to help you wind down.

Hydrating for good health

Staying hydrated is a simple and effective daily act of self-care. We all know that we should drink more water for our health. Our bodies need water to survive - we can’t store it or produce it. Water has so many health benefits:

●      Improves mental clarity, helps brain function and increases your focus

●      Aids digestion by carrying nutrients and minerals through the body

●      Keeps your joints supple and lubricated

●      Promote healthy, hydrated skin

●      Helps to flush toxins from your vital organs

Most people need to drink around 8-10 glasses of water per day (that’s around 2-2.5L). Keep your drink bottle or glass of water handy throughout the day to ensure you are staying hydrated for your health and wellbeing.

Exercise for wellbeing and mental health

Exercise for self-care improves your mental health and wellbeing. It is estimated that 1 in 10 people worldwide live with a mental health disorder.

Research has proven that regular exercise has a positive impact on mental health:

●      reduces stress, anxiety, and depression

●      releases chemicals including endorphins and serotonin that improve your mood

●      improves mental clarity by increasing blood flow to the brain

There are so many ways to incorporate exercise in your day: a daily walk, an early morning home yoga session, workout at the park, stretching after a long day, an exercise class or power walk with a friend.

Investing in exercise as self-care has so many positive returns. Sometimes it feels as though we don’t have the energy to exercise. We forget that exercise invigorates our minds and bodies. When it comes to exercise for self-care, we get back so much more than what we put in!

If you need some advice on prioritising your health and wellbeing, we’re here to help you to live your best life! Give us a call on 0439379847 to book an appointment.

OSTEOPATHY FOR LOWER BACK PAIN

Are you suffering from lower back pain? You’re not alone! Did you know that four out of five people will experience lower back pain at some point in their lives? Lower back pain is a common reason our patients seek out osteopathic care.

As osteopaths, we take a holistic approach to treatment, and we consider how environmental and ergonomic factors may contribute to your back pain. Read on to find out about the different causes and treatment options for lower back pain!

Types of lower back pain and symptoms

Your lower back pain may be acute (i.e. lasts a few days or weeks), or chronic (i.e. pain that lasts for 3 months or longer). It might range in intensity from mild discomfort to severe pain that impacts your daily activities.

Common symptoms of lower back pain include:

●      Sharp pain

●      Dull/achy pain

●      Pain that radiates down your glutes and thighs

●      Pain that gets worse during activity or movement

●      Pain that gets worse when sitting in the same position for extended periods

●      Stiffness and decreased range of motion

●      Postural issues

●      Muscle spasms

It’s important to seek immediate medical advice if you have severe lower back pain that does not improve with rest, or lower back pain accompanied by numbness or tingling, lack of bladder or bowel control, fever, chest pain, or swelling in your back. This can be a sign of something more serious that may need urgent medical attention.

Common causes of lower back pain

Lower back pain could be caused by something as simple as lifting something too heavy, twisting or bending awkwardly, or even sneezing!

Conditions and diseases that commonly cause lower back pain, include:

●      Sprains and strains: the most common cause of lower back pain

●      Sacroiliac joint dysfunction: the joint may be tight or too mobile, causing pain that radiates into the glutes and thigh

●      Disc injuries: bulging or herniated disc

●      Sciatica: for example, a herniated disc presses on the sciatic nerve and pain radiates down the leg

●      Osteoarthritis of the spine: inflammation of the joints causes pain and stiffness

●      Spinal stenosis: a narrowing of the spinal column

●      Fractures: can be caused by accidents or sometimes osteoarthritis

Preventing lower back pain

There are some steps you can take to reduce your risk of lower back pain or to prevent an injury from recurring. These include:

●      Being active and exercising regularly, doing exercises that will strengthen your core muscles and help support your back

●      Regularly doing back stretches

●      Maintaining a healthy weight to reduce pressure on your spine

●      Using proper lifting techniques

●      Checking the ergonomic setup of your workspace

●      Maintaining a good posture whilst at your desk

●      Take regular breaks from sitting so that you are not in one position for an extended period

How can osteopathic treatment help?

At your initial appointment, we will gather information about your symptoms, relevant health and medical history, how the pain is impacting your daily activities, and consider any ergonomic or environmental influences. We will then conduct an osteopathic examination which may involve a series of movement tests to see if the pain is restricting your range of movement.

As osteopaths, we take an integrated approach to treatment. We will work with you to develop an individualised care plan. Depending on your symptoms and how they present, we may use some of the following treatment techniques:

●      Physical manipulation, stretching and massage to increase mobility and relieve muscle tension

●      Exercise and stretching programs

●      Spinal manipulation

●      Patient education

●      Heat/ice therapy

If you need help managing lower back pain, come and see us. We are here to help! We will assess your symptoms and come up with a treatment plan to help relieve the pain. Call us on 0439379847 to make an appointment.

Lymphatic drainage massage

Have you heard of lymphedema? This is when lymphatic fluid builds up in the tissues causing swelling and discomfort. It commonly occurs as a result of cancer treatment but is also caused by structural problems with the lymphatic system. Let’s take a look at the lymphatic system and how osteopathic treatment could help with blockages.

Purpose of the lymphatic system

The lymphatic system acts like a drainage network in our bodies. When blood circulates through the body, plasma fluid (made up of oxygen, glucose, and amino acids) leaks into the surrounding tissues. Most of it returns to the bloodstream immediately, however some is left behind. The role of the lymphatic system is to remove this excess fluid from the tissues and return them to the bloodstream.

Another important function of the lymphatic system is the role it plays in our immunity. It produces white blood cells known as lymphocytes, which help fight off diseases in the body.

Anatomy of the lymphatic system

The main parts of the lymphatic system are:

●     Lymphatic fluid

●     Lymph nodes that monitor and filter lymphatic fluid to cleanse damaged cells

●     Lymphatic vessels are the network of capillaries that move lymphatic fluid around the body

●     Collecting ducts connect to the veins that return the lymphatic fluid back into the bloodstream

Fluid build-up or lymphedema

Lymphedema is when lymphatic fluid builds up in soft tissue: usually in the arms and legs. This can cause pain and discomfort and also increases the risk of developing a skin infection.

There are two types of lymphedema: primary and secondary.

•  Primary lymphedema is caused by rare, inherited conditions which stop the lymphatic system from working properly. This includes Milroy’s disease seen in infants; Meige’s disease seen in puberty or up to the age of 35; and late-onset lymphedema after the age of 35.

•  Secondary lymphedema is more common and is caused most frequently by cancer treatments including surgery, radiation, and chemotherapy.

Can osteopathic treatment help with lymphatic drainage?

As osteopaths, we take a holistic approach to treatment. At your appointment we will ask you about your symptoms and medical history to determine the most suitable treatment options for you.

Lymphatic drainage massage is a type of manual therapy that is used to relieve the swelling in the tissues and move the lymphatic fluid into the lymph nodes. It helps by releasing the fluid from your tissues and moving it to the lymph nodes for reabsorption. It is generally a safe treatment for lymphedema however is not recommended if you have a heart condition, kidney failure, blood clots or an infection. But don’t worry, we screen you thoroughly before starting any treatments to ensure they are safe and suitable for you.

If you are experiencing lymphedema and want to find out more about the treatment options, we’re here to help you. Give us a call on 0439379847 to book an appointment.

Injury Blog: Calf Muscle Strain

You may not give them much thought, but your calf muscles are constantly working hard day-to-day when you’re walking around or exercising. This makes it really inconvenient - not to mention painful - when you strain a calf muscle. Muscle strains are a common reason our patients seek out osteopathic treatment. Read on to find out about the different causes and treatment options for calf injuries.

Calf anatomy facts

Before we dive into the injury, let’s take a moment to unpack the anatomy of the calf. Did you know that it is actually made up of three muscles? They are called the gastrocnemius, soleus, and plantaris (we know… what a mouthful!). The gastrocnemius is a two-pronged muscle that runs from just above your knee down to your heel. It is the largest of the three and is vital to movement of the knee and the ankle. It is more commonly injured than the soleus, which lies underneath the gastrocnemius.

What are the common causes of calf tightness and strain?

Our muscles lose flexibility as we age, making them more prone to injury. Short or tight calf muscles make you more susceptible to a strain, especially if you skip the warm-up before you start exercising. Participating in sports and activities like tennis, basketball, and football that involve sudden movements or changes in direction are common ways to strain a calf.

What are the symptoms of a strained calf muscle?

Calf strains are graded as mild (a minor strain), moderate (a partial muscle tear), or severe (a complete muscle tear).

Common symptoms of a strained calf muscle include:

●     Tenderness and pain in the area

●     Tightness and aching after exercise

●     Swelling and bruising of the muscle

●     Sharp pain or ‘popping’ during exercise

●     Pain when stretching the calf

●     With a severe tear, it will be very difficult to walk or stand on the affected leg

Symptoms will generally be more intense for a severe strain.

How to treat a strained calf muscle

Depending on the severity of the strain, your recovery could range from a few weeks for a mild strain, to several weeks or months for a moderate to severe strain.

What you can do to help

There are some steps you can take at home to treat a strained calf muscle.

For the first 2 - 3 days, RICER protocol is suggested:

●     Rest your leg as much as possible.

●     Ice therapy (apply ice packs for 20 minutes every two hours for the first 24 hours).

●     Compress the injured leg using a bandage wrapped firmly around the calf to minimise swelling.

●     Elevate the leg using a pillow for support, as much as possible.

●     Refer - if you are unable to walk, you should seek medical attention to determine if medical imaging is required.

How can osteopathic treatment help?

Muscle strains are one of the most common injuries we treat in the clinic. Our hands-on treatment takes a holistic approach to healing and recovery. If you have tight calf muscles or are experiencing a strain, we may use a range of soft tissue techniques, including massage therapy, joint manipulation and stretching. This helps by increasing blood flow to the area and reducing tightness. As part of your treatment, we may also develop a program of exercises and stretches for you to do at home, as well as getting you to follow a clean diet and adequate water intake. This is all to help with your recovery and to strengthen the muscles - and hopefully prevent the injury from reoccurring in the future!

If you are experiencing pain or tightness in the calf muscles, come and see us. We are here to help! We will assess your symptoms and come up with a treatment plan to get you back to your best. Call us on 0439379847 to make an appointment.

What is Diabetes?

Diabetes is a health condition that occurs when your body does not produce enough insulin or cannot use the insulin it produces. Insulin is a hormone that converts glucose into energy, usually keeping your blood glucose levels in check. You may have heard of diabetes, but are you familiar with the signs and symptoms? And did you know that there are different types of diabetes?

What are the types of diabetes?

●     Type 1 diabetes is an autoimmune condition where the immune system attacks the cells that produce insulin. The cause is unknown and there is no cure for Type 1 diabetes.

●     Type 2 diabetes develops gradually when the body becomes resistant to the effects of insulin and loses the capacity to produce enough insulin. There are strong links to genetics and lifestyle risk factors.

●     Gestational diabetes occurs during pregnancy. It is characterised by higher-than-normal glucose levels, usually around 24-28 weeks.

What are the symptoms of diabetes?

Common symptoms of diabetes include:

●     Increased thirst and constant hunger

●     Passing more urine

●     Unexplained weight loss (Type 1)

●     Gradual weight gain (Type 2)

●     Vision changes/blurred vision

●     Fatigue and lethargy

Type 1 diabetes has a rapid onset of symptoms, and most people are diagnosed before they reach adulthood. Type 2 diabetes is harder to detect. The symptoms are not as pronounced, so it can go unnoticed for long periods of time.

How is diabetes treated and managed?

Type 1 diabetes requires insulin replacement through injections or a pump. Daily doses of insulin are required to control blood glucose levels. Lifestyle changes cannot prevent Type 1 diabetes, however maintaining a healthy lifestyle after diagnosis can reduce your risk of developing serious complications (e.g. kidney disease or eye damage).

Through changes to diet and increased physical activity you can slow or halt the progression of Type 2 diabetes. You may also need medicine to manage glucose levels.

Can osteopathic treatment help to manage diabetes?

As osteopaths, we take a holistic approach to healthcare. Whether you have been diagnosed with Type 1 diabetes or are working to slow the onset of Type 2 diabetes, we can provide diet, exercise, stress-management and lifestyle advice to help.

Osteopathic treatment can also help to relieve some of the musculoskeletal symptoms/dysfunction caused by diabetes. We will work with you to understand your symptoms and develop an appropriate treatment plan to get you back to feeling your best.

INJURY BLOG: CARPAL TUNNEL SYNDROME

Are you experiencing wrist pain or numbness in the fingers and hands that worsens at night? Carpal tunnel syndrome could be to blame. It’s a painful and debilitating condition that causes hand and wrist pain due to pressure on the nerves in the wrist. Read on to learn about carpal tunnel syndrome, what causes it and how it can be managed with the help of osteopathic therapy.

The carpal tunnel

The carpal tunnel refers to the narrow part of the wrist that opens to the hand. The median nerve and flexor tendons run through the carpal tunnel, helping to give feeling and movement to our fingers and thumb. The carpal ligaments and wrist bones surround the carpal tunnel, creating a rigid boundary.

What is carpal tunnel syndrome?

Carpal tunnel syndrome is caused by the tunnel narrowing or the flexor tendons swelling with nowhere to go. This compresses the median nerve and reduces blood flow.

What are the symptoms of carpal tunnel syndrome?

The most common symptoms of carpal tunnel syndrome include:

●     Numbness and tingling in the thumb and fingers or palm that can feel like pins and needles.

●     Weakness in the muscles of the hands; difficulty gripping things.

●     Swollen fingers.

●     Nerve pain in your wrist or hand that can be severe.

●     Pain that radiates up your arm.

What causes carpal tunnel syndrome?

Inflammation can cause the swelling that compresses the median nerve. A number of conditions can cause this and are linked to carpal tunnel syndrome, including:

●     Diabetes

●     Thyroid dysfunction

●     Fluid retention in pregnancy

●     High blood pressure

●     Rheumatoid arthritis

●     Wrist fractures

The condition can be aggravated by repeated motion of the wrist when using a keyboard or mouse, using hand tools or power tools for extended periods of time or overextending the wrist when typing or playing piano.

Why is carpal tunnel syndrome common in pregnancy?

Carpal tunnel syndrome is common in pregnancy, with 3-5 out of every 10 women experiencing the condition. This is because pregnancy hormones promote fluid retention and swelling, and soften the ligaments. This causes the median nerve to be squashed in the carpal tunnel. It’s important to seek treatment to manage your symptoms, as the condition can continue after birth and be exacerbated by lifting and holding your baby in certain positions (e.g. while feeding).

How can osteopathic treatment help?

Osteopathic treatment can help to treat the symptoms of carpal tunnel syndrome. As osteopaths, we will assess your symptoms and come up with an individualised care plan to reduce your symptoms and manage your pain.

Your treatment plan will depend on the symptoms you’re experiencing and may include ice therapy, gentle soft tissue massage, and joint manipulation. Exercises and stretches may be included as part of your treatment. Commonly with carpal tunnel syndrome, it is advised to take regular breaks from repetitive tasks and reduce movement of the wrists. A splint may be used to help with this.

If you fear you’re experiencing carpal tunnel syndrome, come and see us. We are here to help! We will assess your symptoms and come up with a treatment plan to help relieve the pain.