Bracing: when it is helpful and when it isn’t

A very common question we get asked at Holistic Hands Osteopathy is “Do I need to wear a brace to help with my injury?” Well this is very much a ‘depends’ sort of answer. It depends on the injury, where along the injury process you are and your personal circumstances.

Let’s first outline the advantages of wearing a brace and give some examples of when you might need to wear one.

Braces are items we place on a body part, usually over and around a joint, to provide extra stability to that area. They come in different forms but are generally quite flexible and elastic to ensure they move with the body, whilst being strong enough to protect the joint simultaneously.  Some braces are quite movable whilst others can lock a joint in a particular position.

When is it helpful?

The advantages of bracing include:

•           Providing stability to an injured body part to aid with treatment, rehabilitation and return to sport or work scenarios

•           Allowing faster healing by limiting movement at an injured body part

•           Reducing pain by de-loading injured structures

•           Can be easily put on and removed for any given situation

•           Are widely available and affordable

A common injury where you may need to use a brace is in the early stages of a moderate to severe medial collateral ligament (MCL) sprain of the knee. Imagine your knee has been forced inward whilst your foot is planted on the ground. If the force is great enough, the ligament stretches, tears and the stability of the knee is compromised. In this case, a brace is helpful to stop the knee from falling inwards again, which would interrupt the healing of the ligament. As healing progresses, the brace can be used less frequently or removed altogether to allow for more movement and activity. Other examples where a brace may be required include:

•           Wrist and ankle sprains

•           Tennis or golfer’s elbow

•           Knee cruciate ligament sprains

•           Pelvic instability (these are particularly helpful during pregnancy)

•           For stabilisation and re-training of scoliosis cases (i.e. abnormal spinal curves)

When isn’t it helpful?

One of the most common negative effects of bracing that we see is over-reliance. When someone has injured their ankle playing netball, part of the rehab process to get them back on the court quickly may be to wear a brace to provide them with the confidence to play to their full potential without fear of re-injury. This is all well and good as long as they wean off using the brace as rehab progresses. Many people end up wearing the brace as a safety net for 6 months, a year, or even longer because they are scared of re-injury. If you rely on a brace for support, it means the body part that was injured won’t have the necessary forces placed through it to ensure a full recovery to a pre-injury state. This could affect many factors including muscle strength, ligament stability and the body’s ability to know where the joint is in space (a.k.a ‘proprioception’). In order to return to that state, it's necessary to move and exercise completely unaided.

Other disadvantages include:

•           Failure to achieve full joint range of motion post-injury

•           Possible muscle wasting

•           Increased loads placed on other body parts, which can risk another injury elsewhere

Our best advice to you is to never see a brace as a replacement for good movement and rehab. Always follow the advice of your practitioner as to when you should and shouldn’t wear a brace. If you have any doubts or questions, please call us on 0439379847 to discuss.

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!

Fatigue - When to Worry?

Experiencing tiredness is not uncommon for a lot of us. Many of us have busy lives, juggling family, work and staying active. It’s hard and it’s tiring. Our bodies are pretty resilient, but there will always be a point where the body needs a break, giving you a sign to slow down and step back. This often results in the BEST night's sleep of your life and you wake up feeling refreshed and ready for it to all begin again.

But are you experiencing an extreme tiredness that no amount of sleep seems to remedy? If this is the case, then you are possibly suffering from fatigue relating to a medical condition. There is every chance you are experiencing some other symptoms too. Luckily, we are about to educate you on some of the common causes of fatigue, so you know what to look out for, and can nip it in the bud quick time…

1.     IRON DEFICIENCY ANAEMIA: A common condition where you tire very quickly, feel heavy in the muscles, have a sore tongue and may develop brittle nails. Women with heavy periods are especially prone to this condition.

2.     HYPOTHYROIDISM: Also known as an ‘Underactive Thyroid’. You may experience weight gain, constipation, dry skin and muscle weakness. This one is also more common in women.

3.     DEPRESSION: You don’t just feel low with this condition. Depression may keep you awake at night, or wake you early in the morning, disturbing your sleep cycle and leaving you feeling exhausted!

4.     ANXIETY: In extreme cases where anxiety disrupts daily life, fatigue is often experienced alongside those uncontrollable feelings of irritability and worry.

5.     CHRONIC FATIGUE SYNDROME: This is fatigue felt over extended periods of time (4-6 months +). You may also experience a general feeling of being unwell following exertion, headaches, muscle pain, sleep disturbance and loss of memory or concentration.

6.     GLANDULAR FEVER: A viral infection that can leave you feeling fatigued for months even after the infection has cleared. You may also experience a sore throat, swollen lymph nodes in the neck, swollen tonsils, headache, fever and rash. Antibiotics are usually unsuccessful in treating this infection.

7.     DIABETES MELLITUS: Fatigue is a common symptom of all types of diabetes. Other symptoms to look out for include increased thirst, hunger and urination. Weight loss is another common symptom.

8.     COELIAC DISEASE: An autoimmune disease where the body reacts to gluten in the diet, leading to fatigue, diarrhoea or constipation, as well as bloating, wind, nausea and vomiting, weight loss or gain, and anaemia.

9.     SLEEP APNOEA: Imagine being constantly disrupted while you’re trying to sleep because your throat narrows or closes, which interrupts your breathing… You can see how you’d be exhausted constantly. You may be told you snore loudly, experience morning headaches and frequently wake up with a dry mouth or sore throat.

10.  RESTLESS LEGS SYNDROME: This is the constant urge to move your legs at night, leading to poor quality sleep. Other symptoms include involuntary night time jerking, unpleasant crawling sensations and deep aching throughout the legs.

Now you know what to look out for, don’t put up with fatigue. Take notice of what your body is telling you and ultimately make sure you get your symptoms investigated through your GP. Luckily, your beloved osteo also trained to pick up on such things. We’ll make sure you get the correct referral you need if we suspect the reason for your sore muscles and joints is not just because you played a bit too hard on the weekend! Don’t worry, we have your back (no pun intended… Sort of)!

Combat Those Winter Blues and Keep Active!

Why You Should Keep Active This Cold Season

Winter is here - The days are getting shorter, the nights colder, and our motivation to maintain the health and fitness lifestyle has the tendency to slip as we take on a “Snuggle Up” mentality. 4 in 5 Australians report their exercise regime drops off when the weather gets cooler. Although you may want to stay in your warm bed, winter shouldn’t be a time to let your fitness routine hibernate. The reality is, our health cannot afford a few months hibernation every year. Adopting a sedentary lifestyle, even just for winter, can have a lasting impact on our overall fitness and wellbeing.

Exercising in the colder months has many benefits, so consider the following:

1.     THE SUNSHINE VITAMIN:

The sun is more than just a heater in the winter months. Vitamin D forms in the skin when it is exposed to UV from sunlight. It can also be obtained from some foods. We need vitamin D to maintain good health and to keep bones and muscles strong and healthy.

In late autumn and winter in Australia, spend time outdoors in the middle of the day with some skin uncovered. Being physically active (e.g. gardening or going for a brisk walk) also helps boost vitamin D levels.

2.     MINIMISING INJURIES, SETTING GOALS

If you are someone who typically slows down or stops exercising all together when it’s cold, perhaps it’s time to revisit your short and long term goals and list what you would like to achieve in the next few months. That time will fly by!

Year round physical activity can help prevent injuries from creeping in. Your body will remain physically conditioned, so when it hits Spring (when most start to pick up their regime again in aim of getting fit for Summer), you won’t be faced with the risk of developing injuries from jumping straight back into exercise.

3.     KEEP HEALTHY

During the winter months it is easy to turn to all things comfort – staying indoors, eating more and moving less. In fact, 80% of Australians admit to putting on weight over the cold season. Therefore it’s important to try and keep your bodies moving to assist in balancing your energy in vs your energy out.

Research has shown that regular exercise strengthens the immune system to ward off viral and bacterial infections - making it particularly important in this cold and flu season. So get moving in any way you can!

4.     LIFTING THE MOOD

For those who suffer from the Winter Blues, a daily dose of exercise could be just what the doctor ordered. Cardiovascular exercise releases our “feel-good” chemicals dopamine and serotonin, which can help to reduce anxiety and depression. Combine this with getting outdoors or working out with friends and your spirits will be sure to improve!

5.     TRY NEW THINGS

If you don’t want to sweat it out on the pavement during the morning chills, winter could be the perfect time to branch out from your regular activity and try new and exciting ones. Perhaps you could join a gym, try group fitness classes or start working out with that friend you have been meaning to. Rock climbing is also a great indoor fitness activity that challenges every part of your body!

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).