Injury blog: Winging of the shoulder blades

Hey everyone! We hope you are keeping well. We’re carrying on with life as close to normal as possible, so here is your monthly reading material. Perfect time for a tea or coffee we say! This month we’re taking a close look at the shoulder, specifically a condition that affects the shoulder blade. Do you have, or have you ever seen someone whose shoulder blades stick out on their back and look a little bit like wings? This condition is aptly named ‘winging’ of the shoulder blades.

Anatomy

Osteopaths love a bit of anatomy! The shoulder blade or ‘scapula’ is a largely flat bone that sits on the back of the rib cage and is an important ingredient in what makes up the various joints of the shoulder. As well as the larger flat part, a few extra lumps and bumps makes for a very odd shaped bone when looked at in isolation. One of the bony protrusions actually makes up the ‘socket’ part of the ball and socket joint in the shoulder. The ‘ball’ part being made from the head of the upper arm bone (aka the ‘humerus’).

Interesting fact… There are 18 muscle attachments on the shoulder blade. It is through fine balancing of these muscles which keeps the shoulder blade stabilised and flush to the back of rib cage, and allows us to move our shoulders through an extremely large range of motion. As you can imagine, keeping all of these muscles in full working order takes a bit of co-ordination. And with so many players involved, there is room for dysfunction to creep in and movement to become affected. Sometimes the dysfunction is great enough to cause the shoulder blade to flip outwards from the rib cage, and this is what we refer to as ‘winging’.

Causes of winging

The causes of shoulder blade winging can be broadly broken down into:

•           Muscular: As we previously mentioned, lots of muscles are responsible for controlling the position and movement of the shoulder blade. Injury to these muscles, or an imbalance in the strength, length and function of the muscles over a prolonged period may lead to this issue. The main muscles involved here are the Serratus Anterior (a muscle which attaches to the ribs and the underside of the shoulder blade), and the Trapezius (a kite shaped muscle which covers the back of the neck, shoulders and upper back… Aka ‘traps’). It’s more complex and there are more muscles involved, but these are the key players when it comes to winging.

•           Neurological: Muscles require a nerve supply in order to move, so if any of the nerves that supply the key players (i.e. Serratus and Traps) are injured, this can stop the muscles from being able to perform their job. Nerves can be injured through entrapment, where something presses on a nerve as it travels from the spine down to the muscle it supplies. Other causes may be from acute traumas as seen with car or sporting accidents where the shoulder takes a direct blow while the arm or neck are suddenly pulled.

Other ways these injuries may come about include prolonged wearing of a heavy backpack, complications following surgery, or as a result of a viral infection that affects the nerve.

Signs and Symptoms

The main sign is a shoulder blade that doesn’t sit snug to the rib cage, particularly when trying to move the arm upwards in front of the body or out to the side. Many people with scapula winging feel no pain whatsoever, but this can be a very painful condition if the cause is from a severe nerve injury. Another key sign is the inability of a person to lift their arm above their head.

Treatment

The treatment of shoulder blade winging very much depends on the cause. If the shoulder blades are winging because of a muscular imbalance, these are a little easier and faster to rehab. After careful assessment of your shoulder, neck and other spinal movements, we will aim to restore full functioning of the muscles that control the position and movement of the shoulder blades. This might include techniques which aim to lengthen short or tight muscles which are pulling the shoulder blade out of position. If there is a weakness to a particular muscle or group of muscles, we will also prescribe you strengthening and movement re-training exercises which aim to return the shoulder blade to its functional position.

Winging caused from nerve entrapment or injury is notoriously harder to treat. If entrapment of the nerve is caused by muscular tension in another part of the body, or because you’ve been carrying a heavy backpack for too long, then we will work on the relevant muscles and nerves to release the entrapment and pressure. We might also need to adjust how you wear your backpack and how much weight is inside while we focus on improving your physical impairments. Nerve-related injuries can take much longer to resolve. Winging caused by paralysis of the nerve which supplies the Serratus Anterior muscle has been known to take up to two years to resolve. The good news is, most people will make a full recovery in this time with surgical procedures saved only for more complex or unresolved cases. Which if you ask any Osteo, is always the goal!

If you notice winging of the shoulder blades, or difficulty with achieving full shoulder range of motion, then get in touch today on 0439379847 and get you on the road to recovery as soon as possible.

Injury blog: Student’s elbow

G’day readers, it’s blog o’clock! This month's blog is about a common elbow injury. Ever heard of student’s elbow? “But I’m not a student!” we hear you say. Well you don’t have to be to fall victim to this condition. Students elbow, or ‘Olecranon Bursitis’ is a condition where a small sack of tissue over the tip of your elbow becomes inflamed and swollen. The pointy bit of bone at the end of your elbow is called the ‘olecranon’ and the small sack which sits between the bone and the skin is called a ‘bursa’. The ‘itis’ part of bursitis simply refers to inflammation of that bursa.

What are the causes?

The most common way to develop student’s elbow is repetitive trauma to the tip of the elbow which slowly irritates the bursa and causes inflammation over time. Think of a student who sits for hours, day after day writing at a desk with their elbow resting on the table. The constant pressure on the tip of the elbow could be enough to kick things off. Anyone whose elbows are subject to repetitive pressure could develop this problem; plumbers and office workers are other good examples.

Other causes include:

•           A single blunt force trauma or fall onto the tip of the elbow

•           Infection

•           Having an olecranon spur (an extra small bony growth which rubs against the bursa)

•           Having an extra pointy olecranon (some peoples skeletons are just a bit different)

This condition may also develop as part of having another medical condition, such as Diabetes Mellitus, Gout, Rheumatoid Arthritis, HIV or alcoholism.

Signs and symptoms

So, what does student’s elbow look like? Signs and symptoms include:

•           A painful or (often) non-painful swelling on the end of your elbow

•           Pain with leaning on your elbow

•           Painful elbow movement

•           Restricted elbow movement (although this is often unaffected)

•           Redness, warmth and a fever (if associated with infection)

Will I need to have any tests done?

Possibly. As with all lumps on the body, your practitioner will want to rule out anything serious going on first. We ask lots of questions so we can paint a picture of what’s going on in our clinical head. Depending on your signs and symptoms, if you have a history of cancer or if infection is suspected, you may be directed to your GP for tests. This is to make sure you are receiving the best treatment in the best time frame. Your doctor may need to take a sample of the fluid inside the swelling to be sent off for lab testing. This will be able to tell us if infection is playing a part or not.

Treatment

The treatment of bursitis is very much dependent on the cause. If the cause is infection, then your GP will start you on a course of antibiotics and anti-inflammatories to fight it off and control the pain. Other treatment may include the use of ice or contrasting hot/cold bathing to help reduce the swelling. In severe cases, your elbow may need to be splinted or elevated in a sling. Elbow pads and changes to your general activities may also help to protect the elbow from further injury. Your GP may offer to drain the swelling (this is called ‘aspiration’ and requires a needle to remove the fluid), and this can help to provide relief by reducing pressure around the elbow.

Once clear of infection, or if you have a non-infective bursitis, then your superhero osteo can step in and work their magic. Abracadabra!

During the inflammatory process, swelling and pain may have affected how you use your arm. With pain, people often stop using that part of the body and swelling can affect the joint's ability to move smoothly through its range of motion. This can have a knock-on effect on the muscles and other tissues which surround the elbow joint. Many muscles which cross the elbow and are involved in elbow movement also cross the shoulder and wrist to aid in their function. So, you can see how a problem at the elbow could affect the whole limb (and beyond).

Here at Holistic Hands Osteopathy we will get to work at restoring full function to the shoulder, elbow and wrist. We will look at your spinal movements too to see if they have been affected. You can expect to be mobilised and massaged and we may also perform some lymphatic drainage techniques to help restore fluid movement through the limb (which may have stagnated during the injury process). Your biceps, triceps and other arm/forearm muscles may have shortened over time so we may perform some stretching techniques and will give you some exercises to do at home to back up what they do in the clinic room. If necessary, strengthening exercises may be given to reduce the risk of future episodes.

If your bursitis doesn’t resolve with the above treatments or keeps coming back, a decision may need to be made on whether the bursa should be removed surgically. This is called a ‘bursectomy’ and is usually a last resort. Extra pointy olecranons or spurs can also be treated surgically if needed.

Back to school… And work!

Now that the festive season is over, the kids will be back to school and the parents back to work. Normality resumes. Keep an eye on those elbows people! If you think you are developing an elbow problem (or any body part for that matter) then please call us on 0439379847 and we’ll get working on it straight away.

Exercises to try in the New Year

We know many of you will be entering 2020 with the goal of getting fit and we salute you. It is never too late to do more for your health and there is no better time than a new year to make a fresh start. As part of your osteopathic treatment, we offer advice on how you can use exercise to better yourself, so we thought a short email on different exercises you could try this new year would be a worthwhile read. Now go and get your gym gear out, you’re going to need it!

Something aerobic

The word ‘aerobic’ in an exercise sense relates to the need of oxygen to make energy for the body when exercising. You might hear some people refer to aerobic exercise as ‘cardio’ and this relates to the benefits on the cardiovascular system as a result of doing aerobic exercise. In other words, it’s good for the heart and lungs. Examples of aerobic exercise include walking, jogging, running, cycling and swimming. If you are looking to improve your cardiovascular health or ‘aerobic’ fitness, then trying one of the above options would be ideal. If you’ve never run before, but you’d like to give it a go, then start small. Try a light jog over a short distance to get the heart pumping and build from there. It’s not ideal to try running a 10k from the get-go! Cycling could be on either a push bike or a static exercise bike in the gym. You’ll benefit from both, but we think going out on a push bike is much nicer. Think of all the fresh air and beautiful views you can take in by opting for an outdoor ride. Have your helmet ready and ride safe :)

Something stretchy

If you’re not feeling the cardio side of things and would like to try something a little gentler, then stretching could be a good fit for you. The benefits of stretching include:

•           Improving or maintaining muscle flexibility

•           Reducing the risk of injury due to tight or short muscles

•           Allowing you to maintain good posture and movement to be able to perform everyday tasks efficiently

•           Allowing you to exert yourself to higher levels without the worry of injury

•           Improving fluid movement throughout the body

If you’re looking for guidance on a stretching regime, speak to us next time you’re in the clinic. We will be able to tailor one to your needs and abilities. You may also want to consider taking part in a local yoga class. Yoga is fantastic for helping you stay flexible, as well as a whole host of other benefits including increased strength, balance and energy levels.

Or maybe strengthening?

If you’re still looking for something else, then some strength training could be the right fit for you. If you don’t already have a gym membership, then get to your local gym and see what they have to offer. You can often try the facilities out first before signing up. Or if you don’t like the gym setting (and many people don’t), you could always look into getting your own equipment to use at home. Strength or ‘resistance’ training helps to increase the strength of your muscles which improves support for your joints and skeleton. You can also expect to see other benefits such as weight loss, improved posture, reduced risk of injury, and improved mood and self-esteem (and so much more!). Check out your local Pilates classes (we can help direct you to a good place), as this is a great way of increasing strength and flexibility for your whole body.

It is a good idea to have a mixture of all types of exercise to keep your body functioning to its best. One step at a time though. If you need advice, please call us on 0439379847 and we’ll be happy to book you in for a chat and run through some ideas. Let’s make the new year our chance to try new things!

Healthy Habits for 2020

Hello to our readers and a very Happy New Year to you all! We trust you have had a jolly good break over the holiday season. We’re getting straight into it this month. January… the month for those dreaded resolutions that many of you have good intentions of sticking to when you set out, but struggle to stick to as the months tick by. After an indulgent Christmas break, being healthy is often at the top of the list. As your trusty go-to health advisors, we’re here to give you some tips on making 2020 a healthy year. Please read on for your healthy habit manual!

Move, move, move!

This sounds easy, but for many it’s a big struggle. We are a sedentary world compared to the past. We have everything at our fingertips with supermarkets, stores and online shopping providing everything we need. Phones, tablets, TV, gaming and desk jobs mean people tend to sit a lot, even during leisure time. There is a huge obesity issue in our world. Did you know that since 1975, obesity rates have tripled and continue to rise?! That is a very worrying stat. If you want to do all you can to avoid becoming overweight or obese, then one very simple thing to do is move more. Your bodies are designed for it and will love you for it. We suggest going for a short walk or bike ride on a regular basis to keep the heart healthy and the waistline in check. If you get the train or bus to work, try leaving a bit of extra time and get off a few stops early to walk the rest of the way. Park at the back of the car park and walk that little bit further into the shops. You’ll soon get your steps in. Better still, go with a friend or family member… After all, exercise feels less of a chore when you have company.

Have a routine

This follows on nicely from our last point. As part of your promise to move more, why not have a little exercise routine that you can bust out on those nights you choose to stay in and watch your favourite show or movie. It doesn’t matter what you do, but doing something is better than just sitting there vegging out. We’re all for chill time, however, aim to work on your body a little every day and the results will be seen in no time. Have a yoga mat, resistance bands, light weights and a foam roller nearby and get to work on them whilst you are enjoying an episode or two. Fifteen minutes is all that is needed. If you want help working out a suitable routine, speak to us next time you are in for a session.

See your Osteo regularly

So, you are in for a session with us, good work! Who better to ask for help than an professional expert in body and health? We know a lot of people go to osteo’s when they are in pain, but we’re here for you in the pain-free times as well. Osteopathy is a way of life - it’s not just about bones and backs! Yes, we love to work with people to perfect their bodies, but we also love to give lifestyle advice too. Whether it’s dietary, exercise, sleep or working out which sofa to buy (OK, the last one is all you, but feel free to ask us anyway!), we can help. If you have some new year aches and pains, then don’t let them build. Come and see us right away and we’ll get you on the path to full health. Lifestyle advice included!

Less screen time

Here’s some lifestyle advice for you. Aim for less screen time this year. It’s so easy to get dragged in to being on your phone or tablet all the time. They travel round in our pockets, we use them to talk, email, check the news, play games… The list is endless! How many of you wake up and the first thing you do is check your phone? How many of you also put the phone down last thing at night before closing your eyes? The long-term effects of increased screen time are not yet known and probably won’t be for years to come, but some recent research shows that increased screen time correlated to lower scores in thinking and language tests in children. Other negative effects include sleep disturbance, lack of creativity and becoming disconnected from your social circle. We don’t think any of this is particularly good, so why not vow to reduce screen time and instead dust off the board games. You’ll get awesome family time, lots of laughs (hello happy hormones!) and a happy brain. Win win win!

Cut down on treats

We had to include something dietary here. At the end of the day, you get out what you put in. So, put in more good stuff than bad stuff (we’re not against treats altogether) and your body will shine. The body loves plant-based foods as they are easy to digest, low in calories, and full of good nutrients. We won’t tell you to cut anything out altogether, but try substituting a few treats for some fruits, veggies or yummy yoghurt. Your insides will thank you forever, and you’ll be ticking one more box towards a healthier, happier you.

There you have it. Five easy steps to take in 2020. Let’s make this a winning year! If you would like to discuss any of the above points in detail, please ask us next time you are in and we will be happy to chat and offer our top-notch advice. Happy New Year people!

Injury blog: Shoulder impingement

Suffering from shoulder pain? Lucky for you that our December blog is all about shoulder pain… We’re good like that! As osteopaths, shoulder pain is up there as one of the most common complaints we treat, after lower back and neck pain. Office workers, gym goers and overhead sports people, such as basketballers and netballers are all regular victims of shoulder pain.

A common shoulder complaint that we see is shoulder impingement, otherwise known as subacromial impingement. Say ‘shoulder’ and most people think of a ball and socket joint. This joint does indeed make up a large part of the shoulder, but there is much more to it than that. Over the top of the ball and socket joint sits a bony ‘bridge’ which is made up of the collar bone (aka the clavicle), shoulder blade (specifically the ‘acromion’ part of the shoulder blade) and a joint which connects the two (aptly named the ‘acromio-clavicular’ joint). Beneath the bridge and above the ball and socket joint is a small gap called the sub-acromial space (sub = underneath).

It is within this space that the abovementioned impingement occurs and if present, may cause pain when moving the arm.

Why does impingement occur?

Well, there are quite a few soft tissues which run through this space that help keep the shoulder functioning. These parts include the tendons of the biceps and one of the rotator cuff muscles, a ligament and a fluid-filled sac called a ‘bursa’. Bursi allow smooth, frictionless movement around joints and can be found all over the body. Any of these body parts can be involved in shoulder impingement if they become inflamed. Repeated, overhead arm use in throwing sports, or chronic poor positioning of the shoulder and posture in desk workers can lead to these soft tissues becoming irritated and inflamed. For example, a cricketer who spends a large part of their career throwing a ball could lead to increased stress placed on the rotator cuff tendon that passes through the space, leading to inflammation, wear and tear, and poor movement. This then has a direct effect on other surrounding structures, so a person may end up with an inflamed bursa too.

 

Signs and symptoms

When someone has shoulder impingement, they may experience any or all of the following:

•           Pain when moving the arm (e.g. our cricketer above may feel pain when throwing)

•           Decreased range of motion in the shoulder

•           Weakness when using the arm on the affected side

•           Reduced ability to perform everyday tasks such as reaching up high in a cupboard, doing up a bra, putting on a coat or holding/lifting a child

Get to the osteo quick sharp!

If you want to get on top of your shoulder pain quickly, then we recommend a trip to see us here at Holistic Hands Osteopathy. After some thorough questioning and assessment, we will work out what lifestyle or movement factors are responsible for your pain. We’ll get to work with our hands straight away. Using a combination of soft tissue massage, joint mobilising, and many other techniques, we will aim to reduce your pain and get you moving better. Someone with a shoulder problem nearly always has an issue related to neck or back movement, so don’t be surprised if we go looking further afield on the body for answers to your problem.

If you are a thrower, we may ask you to demonstrate a throw so we can see how you are moving (don’t worry, we won’t ask you to do this if you are in acute pain). Likewise, if you are a desk worker, we may ask to look at your desk set up and sitting posture. Getting you to take a photo of yourself at your desk is often helpful for us to see if you need to make some changes that may be affecting your posture day-to-day. When it comes to any lifestyle advice, whether it’s the hobbies you have or the way you sleep, we’ve also got you covered!

We pride ourselves on awesome treatment, but shoulders are often tricky to treat, and some cases may take longer than others. To ensure you get back on the right path as quick as possible, always follow our advice between treatments, and please do your exercises! If you have weakness somewhere which is leading to your pain, a few treatments are not going to resolve this. Weakness and instability need strengthening, and strength takes time to build. Consistency is key with exercise. We will educate you on what you need to do, but you need to be the one to do it at the end of the day. It’s a team effort. We know it’s hard to keep motivated, but rest assured we will always be there on those days when you need a hand!

If you have shoulder pain, then don’t stand on ceremony, book an appointment today by contacting our clinic on 0439379847/www.holistichandsosteopathy.com.au. We’ll have you back throwing balls from the boundary quicker than you can say howzat! And if you have no idea what howzat means, then we suggest you ask the audience or phone a friend! ;-)

The most common headache

Did you know it is estimated that 50% of the global adult population have experienced a headache within the last year alone - that’s over 3.5 billion people! Unfortunately, there are too many types of headache to be able to cover them all in one blog, unless you fancy reading through about 50 pages of text… Yeah we thought not! We figured a good place to start would be the headache that is most commonly experienced throughout the general population. We introduce you to the ‘Tension-Type Headache’ (or TTH).

WHO DOES IT AFFECT?

It is estimated that around 7 million Australians experience TTH, affecting approximately 42% of women and 36% of men. A person will commonly begin to experience them during teenage years and may experience a peak in headaches around their 40’s, as headaches begin to tail-off after this period in life. People who experience TTH on less than 15 days per month are classified as having ‘Episodic TTH’. Those experiencing them for more than 15 days per month are classified as having ‘Chronic TTH’.

KNOWING YOUR HEADACHE

Different types of headache come with different signs and symptoms. For TTH, there are some common things to look out for. These include:

 

•   A tight band or ‘vice-like’ sensation of mild to moderate pain around the head

•   Pain across both sides of the head

•   Constant pain that may last anywhere from 30 minutes to several days

•   Scalp, neck and shoulder tenderness accompanying your headache

•   Difficulty concentrating or sleeping

•   Restricted neck movements

•   Depression and/or anxiety

Symptoms of TTH and migraine (another type of headache) may overlap slightly, but TTH are not usually described as throbbing, one-sided, or accompanied by visual disturbances, light sensitivity, nausea, vomiting, or worsening with activity; whereas migraines regularly are.

WHAT ARE THE CAUSES?

Despite the name, TTH are not always caused by tension or stress in a person’s life. TTH may be triggered by many things, including:

•   Excessive frowning

•   Teeth grinding or jaw-clenching (called ‘bruxism’)

•   Postural strain from work or driving

•   Exposure to bright lights or loud noise

•   Prolonged reading

•   Stress, anxiety and depression

•   Excessive tiredness or fatigue

•   Medication overuse

This last one is of particular importance, as the overuse of painkillers to treat TTH can ignite the onset of another type of headache known as ‘Chronic Daily Headaches’. These headaches are usually unaffected by pain medication and the person may also begin to experience migraines. Symptoms tend to be more severe than your average TTH.

CAN THEY BE TREATED?

Fortunately, there is a lot of help out there for such headaches. Usually the best course of action is to remove the trigger for your headache. This can be sometimes hard to work out, and we can help you identify what might be the root cause of your headaches. Your therapist can help to resolve those tight and sore muscles around the head, neck and shoulders by performing soft tissue massage, joint mobilisation and possibly manipulation techniques. They will also look at your posture when standing, sitting and lying down to try and highlight areas for improvement.

Other forms of treatment may include:

•   A visit to the dentist if you grind or clench excessively

•   Relaxation, breathing and stress-relieving techniques

•   Improving sleep patterns and cycles

•   Psychological therapy which may or may not include anti-depressant/anxiety medication

•   A visit to your GP to discuss medication use, if the cause of your headache has been highlighted as potentially relating to the amount of medication you are taking – remember those chronic daily headaches we mentioned earlier?

So, please do not suffer headaches in silence. Speak out (it’s good to talk after all) and book an appointment with your friendly Osteo to start your journey to beating headaches. You’ll feel the tension just melting away!

Five immune-boosting tips

Winter is coming…

It’s that time of the year where you start to notice people sniffling, sneezing, coughing and blowing their noses. The colder weather always seems to bring with it an influx of cold and flu outbreaks doesn’t it?! Well the main reason for this is because your immune system isn’t quite firing on all cylinders, which means (particularly for the elderly and the very young) it cannot keep the nasties at bay like it could if it was fighting fit! We’ve outlined five things you can start to incorporate in your daily life to help get your immune system strong, so you can avoid time lost running around with the grandkids, playing for your team, or going to work… Yes you DO love to work!

1. EAT PLENTY OF NUTRIENT RICH FOODS:

It seems an obvious statement, but it really is that simple. Fill out your diet with foods rich in antioxidants (specifically those rich in vitamins A, C and E, and the minerals zinc and selenium). They help your body fight off those cell damaging ‘free radicals’ that naturally occur in the body as a result of the body using oxygen to function. Examples of antioxidant rich foods include fruit and vegetables (such as carrots, citrus fruits, capsicum, broccoli), almonds and brazil nuts, sunflower seeds, meat, shellfish and legumes.

2. GO GREEN:

No, we aren’t talking politics, we are referring to your choice of tea (a much less stressful choice don’t you think?!). Green tea is packed full of antioxidants called ‘catechins’ which have been shown to improve immune function. Green tea is steamed rather than fermented (like black tea) and so retains a higher antioxidant content than its black sibling. Green all the way!

3. EXERCISE REGULARLY:

It has been shown that regular, moderate-intensity exercise can help to strengthen your immune system by improving circulation of immune cells, allowing them to work more efficiently. But, too much high intensity exercise can have the opposite effect. So we suggest regularly going for a jog, swim, or gym session (whatever you love doing), but everything in moderation!

4. SLEEP, SLEEP, SLEEP:

It has happened to all of us. Early mornings, late nights, chaotic lifestyles, not enough hours in the day! The daily grind continues and then BOOM - you’re hit with a terrible cold. Your body needs sleep to recover, repair and strengthen. If you aren’t getting enough sleep on a regular basis, your immune system may weaken, leaving you unable to fight off those horrible germs. Aim for at least 7-9 hours of good sleep, every night.

5. ALWAYS FIND TIME TO LAUGH:

When you laugh, your ‘happy’ hormones are released and you ultimately feel good, providing a great way to escape daily stress. Prolonged stress can lead to your immune system becoming depressed and weakened, leaving you open to an array of health issues. We recommend at least 1000 laughs a day… Yeah OK we’re joking, but how about regularly taking in a comedy show? Or find other ways to de-stress, such as meditation, yoga and practicing mindfulness.

We hope we’ve helped you to see how important it is to have a high-flying immune system. Keep it strong and there’ll be nothing stopping you from leading an active, fulfilling life. Whatever your goal is, being able to look after the grandkids every week, or playing 80 minutes on the footy pitch, your Osteo will be able to advise you on ways to stay healthy, whatever the issue!

Winter Workout Tips and Ideas

When winter blows in..

...It can be all too easy to pull the blankets over your head and go back to sleep. Terrible weather can take the wind out of anyone’s sails when it comes to maintaining a fit and active lifestyle. But despite the chill, we all still need to find ways to keep moving. 

Following on from our previous blog on WHY it is so important to keep our bodies active during the colder months when the thought of hibernating is all too tempting, here are some of my tops tips and ideas to do just that:

• Join a gym – If you find yourself making excuses to expose yourself to the cold and unpredictable elements, perhaps winter is a great time to join a gym. There are often a great range of exercise classes and it could be the perfect time to reignite your passion for movement by exploring new activities, and shocking your body with different styles of training.
• Other great indoor exercise activities include boxing classes, Pilates, yoga, even rock climbing!
• Use YouTube to source some quick 15 minute exercise videos. These could range from aerobics, Pilates, HIIT style training – all in the comfort of your home!
• If you prefer the sun beaming down when outside, make the most of it on the weekends and as soon as the sun pokes through the gloomy clouds, chuck on those trainers and get outdoors – a 20 minute power walk is all you need. Plus you are getting some much needed Vitamin D.
• Layer up – if you love being outdoors but struggle with the cold, look for a pair of long thermals and a winter down jacket.
• Make it fun – Exercise doesn’t always have to be deliberate or of high intensity. Grocery shopping and cleaning the house are also great, gentle forms of activity.
• Maximise your incidental exercise – e.g. take the stairs instead of the elevator, walk to chat to your colleague rather than email, frequent trips to the water cooler and therefore bathroom.

For more information on getting more movement into your day, check out our blog Sit Less, Move More.

Foam Rolling: What's All the Hype?

A Beginners Guide

Self-Myofascial Release, more commonly known as Foam Rolling, is becoming a familiar everyday practice for people of all ages and fitness levels. It utilises a range of well-designed and affordable products to “release” muscle tightness or trigger points, and release through fascia.

Fascia is like an elastic cling wrap which attaches to the muscles, bones and ligaments to provide support throughout the whole body. However it can become restricted and stiff, sometimes causing pain, due to life style factors, intense exercise, postural and movement patterns. 

The purpose of foam rolling is to assist the body, it's fascia and muscles, to return to normal function and assist in the recovery, so the body is able to perform to the best of its ability, benefiting a wide range of conditions.

Nobody, athlete or otherwise, wants to put up with pain, restriction and suboptimal performance. Unfortunately stretching alone often doesn't release through tight fascia. So with the help of not only foam rollers but also massage balls, lacrosse balls and other various tools, one can release through the fascia and muscles by applying pressure to various parts of the body.

 

When should you foam roll?

To get the most benefit, foam rolling is best done on a regular basis. The more you do it, the less painful it will be. For those who exercise frequently, it should be done daily, pre and post exercise.

Using it gently it for 5 minutes pre-exercise will assist in warming up the muscles and improving mobility through the joint. After your session is when you can go harder and get deeper into the tissues. If you don’t have time immediately after your session to roll, just ensure you do it before you go to bed that evening.

How long should you foam roll for?

The most efficient way to foam roll is by focusing on one muscle group at a time. Studies have shown that between 2-5 minutes of rolling a muscle group is when you will get the most benefit.

Instead of rolling over the entire muscle, roll over one area of the muscle that feels tight, until you feel it has released and then move to the next area of tightness. Don’t forget to breathe!

There are so many types of rollers! Which do I choose?

It’s always best to invest in a good quality roller as this will provide you with the longest life. For beginners, start with smooth roller (you may be familiar with the blue roller) and then once your muscles have become accustomed to it and you feel like it’s not providing you with enough pressure, you can upgrade to a firmer one (usually black) or ones with spikes or grooves.

If you have any questions about recovery techniques, gives us a call and we can assist you in achieving your goals!

7 Reasons Why You Shouldn't Skip Your Warm Up!

Just How Important is Warming Up?

Get the most out of your work out and assist in preventing injuries!

Do you regularly incorporate a warm-up in your exercise regime? Or are you the type to jump headfirst into your work out?

The purpose of a warm-up is to prepare the body for exercise. Your warm up will be determined by the type of exercise you are going to be doing. It should be done immediately prior to exercise, and produce some mild sweating without fatigue.

Clinical studies have shown that a structured warm-up program can reduce the risk of injury by at least 50%. If that isn’t a good enough reason to spare the time to warm up before you start, then I don’t know what is! Because in the mind of any exercise enthusiast, the last thing we want OR need is to fall victim to injuries.

Here are some of the many benefits of a proper warm-up prior to exercise…

1. Increases your body temperature – as more blood pumps around your body, the muscles become warm, and they have more elasticity and reduces the likelihood of strains
2. Increases muscle temperature – a warm muscle contracts and relaxes quicker, works more efficiently and decreases the risk of injury
3. Blood vessels dilate – allows more blood to reach your muscles and decrease resistance to blood flow and less stress on your heart to pump the blood
4. Increased range of motion of joints as they and the surrounding muscles become warm
5. Dynamic exercises decrease muscle stiffness
6. Allows heart rate to get to a workable rate for the start of your session
7. Mental preparation and increasing focus on the task ahead

What type of warm up should I be doing?

Your warm up should be determined by the type of exercise you are about to undertake. For example, if you are about to go for a run, you should include a slow jog for 5-10 minutes, specific running drills, and dynamic stretching to get your heart rate slowly up and blood pumping around your body and get those lower limbs muscles firing.

If you are doing a weights session, 5-10 minutes of brisk walking on the treadmill/riding on the bike followed by some easy mobility work using the muscles and joints you are using in your session to ensure the joints/muscles are primed and ready to be used. You also can include a set of non-weighted reps to allow the body to prepare for the heavier load and make sure those muscles are switched on.

Don’t forget about the COOL-DOWN!

A very important aspect to ones work-out that is often neglected or forgotten! All too often I’ve seen people finish their work-out and then rush off, rarely sparing the time or thought to adequately cool-down (I, myself are guilty of this far too many times).

It doesn’t have to be time-consuming affair, just 10- 15 minutes at the conclusion of the session. Active recovery is important because it flushes the lactic acid from the circulation. A simple way to do this is 5 minutes of brisk walking or riding the bike.

Other components of a cool-down can include some stretching and using a foam roller over the muscles that have been used in that work-out. Static stretching is best suited for post-exercise (stretch slowly and gently, hold for 30-60 seconds, stretch to the point of tension but never pain, repeat 2-3 times as needed).