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Regular physical activity is vital for good physical, social and emotional health. Here are a few tips to reduce your risk of injury with any type of physical activity!

1. Get active and exercise

It is recommended that Australian adults accumulate 150-300 minutes (2½ to 5 hours) of moderately intense physical activity and exercise or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorously intense physical activity each week. Therefore, you should aim for at least 30 minutes of activity each day and the key to this is building a routine and staying motivated. Going to the gym regularly or blocking out time for an evening walk are great ways to start! Exercising with a friend or family member helps to increase motivation and success.

2. Warm up is important

Ensure you have a good warm up before exercise, to reduce your risk of injury. Warm up exercises can include body weight exercises, moving your joints, stretching, massaging or using a foam roller to relieve tight muscles. If you are sore during warm up, then you should have a lighter session and not over exert the area. If your soreness continues longer than expected or does not subside, please contact us.

3. Poor form and control can lead to injuries

Often when we review people who have injured themselves, we find the underlying problem can be traced back to poor technique. Using correct technique means targeting the correct muscles for the movement and reducing your risk of overloading joints and tissues. Utilising the expertise of your practitioner or a personal trainer, particularly for beginners, is highly recommended.

4. Stretch regularly

Sports coaches and medical professionals advise the use of stretching exercises to increase the range of motion of joints and relieve muscle tension to assist in improving performance and rehabilitation. The ability of connective and muscular tissues to change their architecture in response to stretching is important for their proper function, repair, and performance.

5. Don’t go too hard, too quickly

A large majority of exercise injuries can be attributed to increasing load too early. The body takes time to adjust to the stresses of increasing physical activity. Therefore, a slow progression through an exercise program is advised. For osteopaths, ‘load management’ is critical in starting patients on new exercise programs and for returning patients back to sport and exercise after an injury.

6. Injuries do happen

Even the best-trained athletes in the world will have injuries at some point. Following the first five points will greatly reduce the risk of injuries occurring. When soreness or injuries do occur, it is important to try and manage them as quickly as possible. Osteopaths are trained in assessing, treating and managing musculoskeletal injuries, and will get you back to your fit and healthy self as quickly as possible.

7. Healthy eating and drinking

A healthy eating pattern is fundamental to the maintenance of good health and well-being. Healthy eating benefits almost every aspect of our health, throughout our lifetime. While many Australians enjoy a varied and healthy diet, most of us can still improve. Try to drink plenty of water and limit your consumption of soft drinks and alcohol.

8. Rest and sleep

Finally, making sure you get enough rest and sleep each day is very important in injury prevention and rehabilitation.

 

For more exercise tips, please contact us to book an appointment with our Williamstown Exercise Physiologist!

 

 

           
Comments | Posted in blog By cliff cliff

Neck Pain

12/02/18 12:02 PM

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Neck pain affects a large percentage of the population, both men and women, young and old.  

Chronic neck pain can have a huge effect on people’s lives, restricting them in their work, sport and sleep; and in some cases neck pain can also cause headaches. There are many factors that can contribute to neck pain, particularly your line of work, type of sport, the way you sleep or the pillow you use. 

At Williamtown Osteo, clinic we find one of the most common reasons for neck pain is actually a problem in another part of the body. Restrictions in movement of the pelvis, mid-low back, ribs or shoulder region very often can cause symptoms in the neck, without you realising that’s where it has started.  We often use the analogy of a two-story house, that ‘for the top story to be level and function well, we need to make sure the bottom story is level first’.  The body’s aim is to keep the eyes level, and often the muscles and joints in the neck will tighten up to compensate for anything that is happening below.

Treatment for Neck Pain

If you're complaint is neck pain, our Williamstown Osteopaths will examine your body as a whole, and diagnose and treat any overall strain patterns which may be causing your cervical spine to be under pressure.  It is important that we treat the whole body, as well as the neck, to address the real cause of the pain.

Our experieced osteopaths use a combination of hands on techniques for treatment of the cervical spine, which are safe and gentle, and will ensure that you are completely comfortable and involved in the treatment process. Should your neck pain be of a serious nature, our Osteopaths are fully trained to identify problems that require medical attention. Typically, your Osteopath will recommend the following:

  • Postural advice and how to avoid further strain, good posture may help. Check that your sitting position at work or at the computer is not poor. (That is, not with your head flexed forward with a stooped back.) Sit upright.
  • A series of spinal mobilisations to restore proper movement to the neck vertebrae
  • Massage to tight neck muscles
  • Neck exercises to encourage a range of movement
  • Neck strengthening exercises
  • Suggest heat/ice therapy to help manage your neck pain
  • Recommend a contoured firm supporting pillow

If you’re experiencing neck pain please call us at Williamstown Osteopathy and Pilates today to make an appointment with our skilled Osteo's.

           
Comments | Posted in blog By cliff cliff

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Healthy Lemon Coconut Energy Balls – Packed with raw cashew nuts, unsweetened shredded coconut, dates, chia seeds, and lemon, they are the perfect no-bake snack or treat!

For a lot of people, the new year is the perfect chance to start fresh and begin incorporating some healthy habits into their lifestyle.

If this sounds like you, you’ve got to add these healthy lemon coconut energy balls to your recipe box; they’re the perfect snack, dessert, or even breakfast-on-the-go!

These energy bites are made with cashews and chia seeds for a boost of protein, healthy fats and fiber, giving this snack a satisfying crunch. They’re blended with dates for just a touch of chewy sweetness, then lemon and coconut add a bright, zesty flavor. Together, they make an irresistible treat that looks and tastes indulgent, but holds plenty of health benefits.

All you need is:

  • 150 grams (1 cup) raw cashew nuts
  • 175 grams (1 cup) Medjool dates pitted (any other date will work too)
  • 45 grams (3/4 cup) unsweetened shredded coconut (keep half for rolling)
  • 40 grams (1/4 cup) chia seeds
  • Zest from 1 lemon
  • 1 1/2 tablespoon lemon juice
One of the best parts about these no-bake energy balls is that they are super easy to make and can be prepared in minutes. Just blend all five ingredients together in a food processor, roll into balls, and coat with shredded coconut.

These snacks can be stored in an airtight contain in the refrigerator for up to a week, but they also freeze well! Since they’re my favorite snack, I always keep a batch in my freezer and thaw them whenever I need some handy… which is all the time!

Adults, kids, and health nuts alike will enjoy this recipe, so you’ll find yourself making batch after batch to share and enjoy, yourself. 

           
0 Comments | Posted in blog By cliff cliff

What Is Forearm Pain?

23/01/18 2:43 PM

 

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Forearm pain is discomfort or pain that occurs in your forearm and is one of the most commonly reported ergonomic related issues. It can occur on its own or can be present with elbow, wrist, hand or finger pain. Typically the pain or discomfort symptoms can only be felt when you are moving your hands or fingers. This is because many of the muscles that control your hand and finger movements are located in your forearm. Less commonly, the pain can be present even when you aren't moving your hand or fingers.


There are two main areas people experience forearm pain:

1) Anterior Forearm = Wrist Flexor Muscles

2) Posterior Forearm = Wrist Extensor Muscles

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WHAT CAUSES FOREARM PAIN?

Most of out patients at Williamstown Osteopathy & Pilates come in with this issue due to overuse of your forearm muscles. Given the amount of time people spend gripping and using a computer mouse, it is easy to see how your forearm muscles can become overused and fatigued.

Other conditions that lead to forearm pain include:

  • Tenosynovitis - inflammation of the tendon sheath in your forearm. It is more likely to occur in the forearm since some of the longest tendons start here and extend all the way to the finger.

  • Medial epicondylitis - inflammation of the tendons that attach to the medial epicondyle of the humerus at the elbow. It is commonly known as golfer’s elbow.

  • Lateral epicondylitis - inflammation of the tendons that attach to the lateral epicondyle of the humerus. It is commonly known as tennis elbow.

HOW IS FOREARM PAIN TREATED?

Forearm pain will most often resolve on its own with the correct treatment. The Initial treatment at Williamstown Osteopathy & Pilates will generally involve resting the affected arm in order to help the inflammation to reduce. During this time you should also avoid any activities that may aggravate your symptoms. Applying ice packs can also help reduce your inflammation. Your Osteopathy will develop a plan that best suits your needs.

 

WHAT ERGONOMIC EQUIPMENT IS RECOMMENDED FOR FOREARM PAIN?

Use 2018 to start fresh and set your desk up right from the beginning. It is important to consider your working environment when looking at treating Forearm Pain. Consult with your Osteopath in order to get a definitive diagnosis and any medical treatment that you may require.


Many people with forearm pain find that using a computer mouse aggravates their symptoms. If this is the case, you may need to consider changing to an ergonomic mouse. Ergonomic mice, place your wrist and forearm in a more natural posture that helps to reduce the amount of strain on your forearm muscles. Find a mouse that will place your hand and arm in a more natural posture which will help to reduce the tension in your forearm muscles. By switching to this mouse, you will feel the difference immediately.


With treatment and switching to ergonomic mouse, we have found that it has helped many individuals with tennis elbow to recover completely and continue their work on a computer.


Please call our highly experienced team on 9397 8877 or book online today.

 


           
Comments | Posted in blog By cliff cliff

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Whether it's your first time running or you are returning to running from a long lay-off, there are a number of things which can go wrong in the initial few months.

Here are a few handy tips to get you up and running whilst minimising the risk of injury:

  1. Start from the beginning

One of the most common mistakes a runner returning from time off makes, is to go straight back to where they left off in their training. With breaks from training our bodies lose aerobic capacity as well as conditioning of muscles, tendons, ligaments and joints to withstand the load of running.

Each one of us is affected by this differently based on our history and whether we have had weeks, months or years off from our training.

It is important to start with the basics! Don’t be afraid to start with a 45 minute walk to re-condition some of the soft tissue structures. From here you can build into a bit of light running, which takes us to our next top tip! Gradually increasing our running whilst maintaining good technique will stimulate our nervous system, building stronger neural pathways to the muscles we need to be firing.

 

  1. Gradually increase load

Whether you’re a beginner going for your first run, or Mo Farah training for double Olympic gold medals, a gradual increase in load is essential for any athlete.

Training load should only ever be increased in 10% increments and should only be applied to one of: distance, time, intensity, or weight. Implementing this principle when developing your training program is one of the best ways to reduce the risk of injury or burning out.

If you’re unsure of the best way to develop a training program for yourself, enlist the help of a running coach. Chris from GO Run Australia will have you sorted!

 

  1. Regularly use self-myofascial release & stretching

Runner or not, we have all felt muscle tightness at some stage in our lives. There are many causes of this feeling of muscle tightness or soreness including training load, running mechanics, our jobs or footwear choices.

Stretching our muscles and using foam rollers or massage balls helps to free up our muscles for activity. Making these simple exercises a part of your daily routine will get you feeling much looser and ready to smash your next training session.

 

  1. Get Strong!

Thousands and thousands of steps every day! Up to 3 times our body weight can be transferred through our lower limb with each step taken while running. Without the necessary strength, these steps can start to add up and take a load on our bodies. A great way to keep yourself healthy and active is to mix up your running with a couple of days of strength training.

Target the muscles around your hips and core as well as building up the 20 tiny muscles in each foot and 13 bigger muscles which cross each ankle. It wouldn’t hurt to keep that upper body working too.

You’ll discover another level of confidence with your new and improved biceps, and might even find you’re smashing your old PBs!!

…Don’t worry, strength training shouldn’t affect your weekly mileage. It is there to compliment your running program, so if you are too sore to run after your strength session then you’ve done too much!

 

  1. Wear the right shoes

We have some of the best athletes in the world leading marketing campaigns for different sports and running shoe brands. We also have these brands using terms like “motion control”, “neutral” and “cushioned” in their categorisation of footwear.

So how do we know which runner best suits us?

Without delving too deep into the categorisation of footwear, it is important to assess an individual’s running mechanics and gait pattern to tailor shoe options for them. From here we should be fitted up properly for our footwear to ensure it is the correct length and width fit as well as the overall feel of the shoe.

Generally speaking a runner should last approximately 600 – 800kms and should be updated after this period. If possible it is also useful to transition between a couple of different pairs of runners for different training types.

With our highly trained team of Williamstown Osteopaths, Excerise Physiologist's & Pilates instructors we will be able to assist you in the preperation to start running. Please call 9397 8877 or book online today!

 

Ref: http://www.upandrunningpodiatry.com.au/education/getting-back-into-your-running-5-tips-to-keep-you-on-track/

           
Comments | Posted in blog By cliff cliff

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Are you getting the recommended 7-9 hours of sleep a night, but still waking up sore and tired?

Perhaps you should have a look at your pillow! Poor sleep posture can lead to muscle tightness, neck and shoulder pain and even headaches. Having the correct pillow can help ensure you wake up feeling well rested, in no or minimal neck and shoulder pain, and ready to start the day.

The role of a pillow is to provide both support and comfort. It should allow your neck and spine to maintain its neutral alignment so ligaments, joints and muscles are in an ideal position. It should also be comfortable enough for you to get a good night's sleep. If your pillow is too high or low for the position you’re sleeping in, you may find your neck is bent too far forwards or sideways, or even backwards, and this can place excess strain on muscles. 7-9 hours is a long time to be sleeping in a poor position that is not optimal for your body.

There are many factors to take into account when looking for a new pillow. This can include the material used, its’ size and shape. Your primary sleeping position and body composition will determine the height of your pillow. Back sleepers should have a lower profile pillow when compared to side sleepers – this is so your spine maintains its natural curves. If you have broader shoulders you may find you need a higher pillow than someone petite and narrow.

We recommend the memory foam pillow by Flexi Pillow. Memory foam pillows are hypo-allergenic and thermo-sensitive. The memory foam has an elastic property and conforms to one body shape delivering unparalleled comfort and support. 

If you’re suffering from neck pain, headaches or are unsure of your pillow and posture, please contact us at Williamstown Osteo and we can help you out!

           
Comments | Posted in blog By cliff cliff

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At Williamstown Osteopathy & Pilates, we know that nothing is more unnatural than being crammed into an economy seat for hours on end. 

After feeling particularly awful after a lengthy flight or flights, it is important to do as much as possible to keep blood flowing and prevent sedentariness. While it would be great to get in some jumping jacks or real exercise during a flight, that's just not going to happen. Below are some stretches and moves that are effective and easy to do — and shouldn't cause too much concern from fellow flyers.

When seated

It's always the simplest things that can be the hardest, right? Sitting up straight and having length in your spine creates more room for your organs to function, even more space for your lungs to breathe.

  • Engage your core. This one is the next step and it's straight from Pilates. In fact it's the basis of Pilates. You want to maintain that abdominal scoop. You want your transverse abdominus and pelvic floor, which are those deeper abdominal muscles, to be engaged and working. You'll know it when you feel it, and although no one will detect you're doing it, it does work. And you'll come off the plane not looking like you're rolled up in ball.
  • Clasp your hands behind your back and pull your shoulders back. You'll have to scoot forward on your chair to make space. This opens up your chest. You also can tilt your head to one side and then the other for a deep neck stretch.
  • Use your fists to push yourself up off the seat. Round over and with your fists, push yourself up on the seat so you're hovering slightly. This is a deeper core connection that also engages your arms and stretches your lower back.
  • Roll your ankles, wrists, and shoulders. Doing each of these moves one at a time shouldn't raise too many eyebrows.
  • Put a book between your legs and squeeze. This one looks a lot less strange than it sounds. Work your inner thighs or adductors by placing a book between your thighs. Engage your pelvic floor and transverse abdominals — core — and squeeze the book while your legs are parallel hip distance on the floor. Your spine is long.
  • Lift your legs. Keep your back straight and your arms on the armrest for support. (Might have to fight for that.) Engage your core to raise your legs, together, up and down.

When your seat neighbor is gone

These moves are good use of that extra space when your fellow flying neighbor is taking a long bathroom break.

  • Fold your legs - Bend at the waist so your chest is as close to your lap as possible to stretch the gluteal muscles.
  • Hold your arms up like a goal post and twist. In Pilates, this is a spine twist. Keep your core engaged, ribs pulled in and your spine long. Inhale to prepare, exhale and pulse for 3, 2, 1 to the right, inhale back to center. Grow taller as you switch to other side. This works your obliques and is a chest opener and spine length.

When standing

Ideally, we all should be standing every 20 minutes for two minutes. 

  • Fold in half and hang down. With your legs hip distance apart bend at your waist. Grab your opposite elbows with your hands and let yourself hand, putting your weight in the balls of your feet. This stretches the lower back and hamstrings.
  • Lunge from side to side. Doing this slowly looks less ridiculous, I've learned from experience. This one for hitting the inner thighs and hips.

The rubber balls are about palm-sized and make for surprisingly, gloriously deep massages. At Williamstown Osteo, we recommend rubbing one on the neck, back, and shoulders against the seat, as well as under the feet, or even along leg and arm muscles. These are really good at releasing trigger points and for fascial muscle release. Using these helps release some tension and get blood flowing. Given the circumstances, it feels like a million-dollar massage.

With our highly trained team of Williamstown Osteopaths, Excerise Physiologist's & Pilates instructors we will be able to assist you in the preperation for your long flight. Please call 9397 8877 or book online today!

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Comments | Posted in blog By cliff cliff

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Enjoy a healthy, stress free and injury-free holiday this year! At Williamstown Osteopathy & Pilates we encourage you and your family to focus on your health, both physically and mentally. Here are some ways to keep your Christmas stress levels and injuries down over the busy period:

 

  • Try to be moderate – it may be the season to be jolly, but too much food and alcohol can be harmful. Drink driving is a real danger not to mention it is illegal. If you can't (or don't want to) step off the social merry-go-round, at least try to eat and drink in moderation.
  • Get enough sleep – plan for as many early nights as you can be leading up to the big day/s.
  • Keep moving – by keeping up your regular exercise routine, it can give you the fitness and stamina to make it through the demands of the festive season.
  • Don’t forget to the listen to your body – Avoid sitting for long periods, walking to long in high heels or carrying anything that is too heavy.

 

*Please note Williamstown Osteopathy and Pilates is open 8am till 8pm up to the 21st of December. 
*We will be closed Friday 22nd through to Tuesday 26th December and on Monday 1st of January.

           
0 Comments | Posted in blog By cliff cliff

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RRP: $33.00

Are you having trouble falling asleep? Are you feeling restless, achy or crampy?

Then definitely try this new product we have in our clinic. It's called Magnesium oil spray by SALT LAB. It’s super effective and we are really excited to stock it at Williamstown Osteopathy & Pilates.  The big difference with this magnesium product over the rest, is it absorbs directly and efficiently through the skin after spraying it on your body.

SALT LAB was developed by a Melbourne based personal trainer, nutritionist & health coach, Clementine.

Clementine has been in the health & fitness world over  9 years. She opened her own training studio in early 2015. After being open for a short time Clementine was suffering from health issues due to being extremely run down. Hormones were totally out of whack, adrenal glands exhausted, cortisol levels through the roof! 

After many consults with a natural practitioner, a supplement plan was put together which saw magnesium as the key mineral to aide in her recovery. With magnesium oil being the most accessible form of magnesium out their Clementine was on the hunt for a high quality magnesium oil. All the magnesium available was very ‘clinical’ and hard to get her hands on, she couldn’t find any ‘functional’ bottles available in the places she frequented. Fast forward a few months and SALT LAB was born.

For sleep:

  • Spray on your tummy 2- 3 times before bed, rub it in, allow to dry & drift off to sleep.

For recovery:

  • Sample it directly to the muscles trained, you can do this either directly after your session or before bed.

For cramps:

  • Apply it directly to cramping muscles.

Magnesium Benefits:

  • Aids sleep. Magnesium is the great sleep-promoter
  • When Magnesium Oil is rubbed on the skin, it bypasses the intestines and is absorbed into the tissues of the body
  • Magnesium has a calming effect on your body’s nervous system and relaxes the muscles, which in turn will help you with a more restful night’s sleep.
  • Magnesium regulates cortisol. It calms your nervous system and prevents excessive cortisol.
  • Magnesium lowers blood sugar. Better insulin control means fewer sugar cravings.
  • Magnesium supports thyroid. It is essential for the production of thyroid hormone.
  • Fuels cellular energy. It’s so connected to energy production, that they say: “Without magnesium, there is no cellular energy”.
  • Magnesium makes hormones. It aids with the manufacture of steroid hormones including progesterone, estrogen and testosterone.
  • Magnesium oil can be applied straight to the skin, rather than relying on the (often malfunctioning) digestive tract for optimal absorption of oral capsules.
  • Experts estimate that magnesium absorption in the digestive system ranges from 20-55%, depending on the source, meaning that half or more of the magnesium leaves the body as waste (putting a lot of additional stress on our kidneys)
  • Transdermal application (directly onto the skin) will allow the body to absorb what is needed at a much faster rate, with no additional stress on any organs to remove what is not needed. The magnesium moves directly into the bloodstream and tissues, replenishing the body’s needed magnesium stores quickly and efficiently.
  • Magnesium is used in the body to regulate heart beat, keep muscles and nerves functioning optimally, promote bone health and boost the immune system
  • Magnesium will assist athletic performance by reducing accumulation of lactic acid and reducing the perception of fatigue during strenuous exercise.
  • Magnesium allows for the metabolism of cortisol after tough workouts by reducing nervous system activation.
  • Getting enough magnesium can accelerate recovery processes and aid sleep.
  • Magnesium fights inflammation, raises antioxidant levels, and helps replenish energy stores in the muscle. It also calms the central nervous system, lowering heart rate and enabling restful sleep.

For more information and questions, please visit us at reception, call us on (03) 9397 8877 or email us directly info@williamstownosteo.com.au.

           
Comments | Posted in blog By cliff cliff

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Are your headaches due to neck problems?

Headaches that are due to dysfunction in the neck region are termed “Cervicogenic Headaches”. You can also suffer tension headaches due to general tension from stress and strain in the neck and shoulder region but the symptoms may be slightly different.

WHAT ARE THE SYMPTOMS OF CERVICOGENIC HEADACHE?

  • Usually the headaches are on one side – the side of the neck with the problem, but can also be felt at the back of the skull in the occipital region, over the temples or above the eye/s
  • Pain can be anything from mild to severe aching with possible associated neck pain
  • Can have a gradual or sudden onset
  • Can be recurrent or persistent over long periods – especially if neck dysfunction is not resolved
  • Usually has associated neck muscular tension and limited neck movements
  • Can be aggravated by neck movement/strain, muscle tension, driving, typing etc

What is actually happening to cause the pain?

  • Often there can be irritated joints in the neck causing inflammation and irritation to surrounding musculature and nerves.
  • Irritated joints or mild joint ‘sprains’ can be very common and easily treated and managed with a variety of different methods
  • Most often the irritation to the joints is temporarily and completely reversible.

What to do?

Our Williamstown Osteopath's will give you thorough examination to diagnosis your headache

  • Your Osteopath will take your history and carefully examine you to make sure that the diagnosis is correct and that the headache is indeed being caused by structures in the neck and not a result of something else.
  • If your are suffering cervicogenic headache your Osteopath will probably, if it is safe to do so, apply gentle techniques to associated structures in and around the neck that may be contributing to the headache or have become tight and spasmed in response to the headache.
  • Your Osteopath will give you instructions on how to manage your headache.
  • Your Osteopath may identify the cause of the headache and prescribe you specific exercises and or stretches to avoid reoccurrence of the problem.
  • Your Osteopath can help educate you on good posture and ergonomics with exercise and in your daily life especially when working on the computer.
  • If it is present, your osteopath may suggest methods to control inflammation around joints or muscles, such as ice.

 

Please call our friendly team on (03) 9397 8877 to make your appointment. 

           
0 Comments | Posted in blog By cliff cliff

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