Finding the balance of life and how we can help

It’s easy for life to get on top of you. Whether you lead the single life, or you have a clan of children to look after, life is always throwing challenges our way. Work, bills, paying the mortgage or rent, staying social, washing, cleaning and shopping are things the majority of us have to contend with. Throw on top keeping yourself healthy through good eating, exercise and sleep habits and it’s easy to see how people can get bogged down. Finding a balance is key to leading an enjoyable life every day, and not just living for the weekend. The weekend… Did we mention the kids’ sports?!

Your Osteopath can help

One of the most common reasons a person will choose to visit an osteopath is to seek treatment for an injury and reduce pain. Have you noticed how everything in life gets harder when you are in pain? Going to work, caring for your children or elderly relatives, or just doing the daily chores are always more difficult when the number one thing on your mind is PAIN!

Pain can be the result of a trauma or injury, or it can creep up over time due to postural strains from the work and habits we carry out each day. Of course, there are always more complex reasons why a person experiences pain too, including having a particular medical condition or disease. However, many of us live with pain unnecessarily.

Our bodies are amazing machines that tolerate a great deal of stress that modern life throws at them. But there is always a critical moment the body will start to fight back. One of the early signs the body is fighting back is pain. It’s a warning signal that all is not well. It is at this point that we urge you to seek help (call us now if you need to!), so that the problem can be resolved quickly and efficiently. Many people ignore pain for a long time, and then they reach the moment where the body has to give out and the warning signal spikes… the pain gets worse. Suddenly they need time off work and require the grandparents to step in to help out with the kids.

So, we ask you the question… Is it worth putting up with? We appreciate treatment costs money, time and effort, but we truly believe it is worth every penny, minute and ounce of effort that you put in. Don’t choose to live with pain each day. We are here to help you find that life balance. Osteopaths go through a rigorous university degree and are well-trained to help you reach your goal. We will educate you on ways you can improve your day-to-day, be healthier, become proactive in the management of your aches and pains and so much more.

Other ways we can help

It is worth noting that osteopaths are holistic therapists. This means we look at a person’s whole life situation to ensure we get to the root cause of their issue. You may come to us looking for help with pain or an injury, but it is our job to breakdown each aspect of your life and work out what needs tweaking. We offer our patients advice on many other areas of daily living other than just bodily movement and pain management strategies. These include:

•           Diet and nutrition

•           Sleep habits

•           Exercise

•           Stress management and relaxation techniques

•           Work-related advice including office desk set-up

We are also trained to notice when you may require the help from a different practitioner (i.e. a GP, psychologist, or exercise physiologist). We will be able to put you in touch with the right people, should your requirements of treatment fall outside of our scope of practice. In other words, we have you covered from start to finish!

Need help to balance your life? Call us today on 0439379847.

Injury blog: Lateral ankle sprain (rolled ankle)

How many of us have rolled our ankle and damaged a ligament at some point in our life?! The answer is many of us. Approximately 2 million ankle ‘sprains’ (the word used to describe a ligament that has been over-stretched or torn) occur in the US every year alone, which gives you an idea of how many happen worldwide! Whilst many of these sprains occur in the sporting world, there are surprising amounts that occur in the general population. This shows us that we don’t have to be an elite sportsperson to be at risk of rolling our ankles. It’s an injury that can literally happen to any one of us… Picture Joe Bloggs walking down the street and slipping unexpectedly off the curb. Ouch!

What is a ligament sprain?

Let’s start at the beginning… Ligaments hold bone to bone. Two bones held together become a joint. Ligaments are responsible for providing a joint with stability (along with the muscles and tendons surrounding it), ensuring the bones of a joint do not move away from each other and dislocate. Ligaments are thick, strong bands of tissue that can withstand the majority of the large forces that run through our bodies when we move. Sometimes the force placed upon a ligament is too great for it to withstand, and this is when damage (or a sprain) occurs. Ligament sprains are generally categorised into the following grades:

•           Grade 1: A mild sprain with only damage seen at a microscopic level and no joint instability.

•           Grade 2: A moderate sprain where some, but not all, of the ligament fibres are torn. There may be very mild joint instability (or none) associated with this grade.

•           Grade 3: A severe sprain where all of the ligament fibres are torn leaving the joint unstable.

Why is a sprain of the outside of the ankle so common?

The outside (or lateral aspect) of the ankle joint is one of the most commonly sprained regions of the body. The two leg bones (the tibia and fibula) run down the leg from the knee and slot in with the ankle bone, or ‘talus’ (pronounced ‘tay-luss’). The fibula bone runs down the outside of the leg and the tibia runs down the middle/inside of the leg. The very ends of these bones are enlarged lumps (known as malleoli… ‘mal-ee-oh-lie’). You can feel these lumps either side of the ankle. Where the malleoli meet the talus is where the outside (lateral) and inside (medial) ligaments are found. The medial ligaments are much stronger than the lateral ligaments which result in the lateral ligaments being injured more commonly. A simple roll of the ankle can cause an over-stretching or tearing of the ligaments here, depending on the force being placed on the ankle as it rolls outwards. In a normal healthy ankle, the ability to roll the ankle outwards is greater than that of rolling inwards… Another reason why lateral ankle sprains tend to occur more often.

Risk factors

One of the biggest risk factors for a lateral ankle sprain is having a history of ankle sprains. If you have done it previously, you are more likely to sprain it again! Other risk factors include:

•           Being hyper-mobile or having excessive range of motion at the ankle joint due to naturally looser ligaments. 

•           Playing sports where turning, twisting and pivoting at high speed are a large part of the game (i.e. netball, basketball, football (any form), and racket sports)

•           Being taller and heavier in weight

•           Having wider feet

Signs and symptoms

Sometimes when you roll your ankle, the force placed on the ligament is not great enough to damage it. In these instances, you may experience no symptoms at all. For instances where the force is great enough to damage the ligament, you can expect to experience any or all of the following (depending on the severity of the injury):

•           Pain (possibly preceded by an audible click or pop) over and around the affected ligament

•           Swelling

•           Bruising

•           Limping on the affected side when walking

•           Reduced movement of the affected ankle

•           Instability of the ankle joint (i.e. excessive movement) if severe enough

After a severe injury you may not be able to walk immediately. The more severe the sprain, the more likely other structures in and around the ankle may be affected, including the possibility of fracture and/or dislocation (if the force is great enough).

Treatment

Most cases of lateral ankle sprains that enter our clinic are mild to moderate in nature. More severe injuries are often dealt with initially at an emergency department (i.e. if it has been necessary to rule out a fracture/dislocation), but may present to our clinic for ongoing management once the acute injury has begun to heal.

The first goal of treatment for lateral ankle sprains is to regain a normal walking pattern, whilst reducing the risk of further injury. This is likely to mean zero participation in your chosen sport to begin with, especially if pivoting and turning play a large part. We will work on reducing pain by massaging the muscles of the leg and foot. We may also need to work on muscles higher up the body, such as your back, glutes, hamstring and quad muscles. Any stiffened joints will be mobilised gently to restore range of motion. Any swelling can be dealt with using drainage techniques of the lower limb.

When normal walking has resumed, you can progressively load the ankle by adding in strengthening, balance, and more multi-directional agility exercises. The end goal for a sportsperson is to return to training followed by full match play. A non-sportsperson will look to return to their normal daily life without pain or dysfunction. A mild to moderate ankle sprain will take approximately 6-8 weeks to heal. More severe injuries can take months.

If you have sprained your ankle and need some help, look no further than your trusty osteopath. Call us today on 0439379847 to book your appointment and begin treatment immediately.

Getting to the bottom of stress

Are you a stressed individual? Do you find it difficult to cope with the load of life, and regularly find yourself freaking out when it all gets a bit much? You are not alone. Coping with stress is something we all have to do and some of us are better at dealing with it than others. Some of us even thrive off that stress. If you want to get to the bottom of controlling stress in your life, it is first useful to understand what stress is.

First and foremost, stress is not always bad. It can actually be very good for us and have an incredibly positive effect on our lives. Other times it can have the opposite effect. The things in our lives that ultimately lead us to feeling stressed are called ‘stressors’. A stressor is anything that places a demand on us. The feeling or reaction we get from that stressor, be it physical or emotional, is the stress so many of us talk about.

Types of stress

When that demand has a positive effect on us, it falls under the category of ‘eustress’ (pronounced ‘you-stress’). These types of stressors promote feelings of motivation, excitement and generally drive us to be more productive and happier. Examples of eustress may include getting a new job, getting married, buying your first home or going on holiday.

When the demand has a negative effect on us, we call this ‘distress’. Feelings of distress include anxiety, worry and concern, which generally lead us to become less productive in our lives. Examples of distress include losing a job, getting divorced, selling your long-term family home or injuring yourself.

Coping with stress

If you are finding yourself living a life of constant ‘distress’ and things are getting too much, then it’s useful to know some techniques / things to try to offload the stress. A barrage of negatively stressful situations over a long period of time can have a negative effect on your mental and physical health. It’s good news however, that some of the most effective treatments for stress management are simple and easy to implement into your life with a little bit of planning.

Examples of stress management techniques include:

•           Breathing: This sounds simple, but you’d be surprised how poorly some people breathe. Time spent going through some deep breathing exercises, learning to use your diaphragm and abdomen, can really calm the system when you’re feeling stressed.

•           Exercise: One of the best things you can do to flip stress on its ugly head is to get out and move. Walk, jog, run, cycle, go to the gym, kayak, rollerblade, play basketball or football, anything… Literally anything that can take you out of the stressful situation and allow you to focus your mind elsewhere can have a profound effect on helping you control those distressful feelings and reactions. Having a regular hobby is something we strongly recommend you consider bringing into your life. Break up the rat-race!

•           Planning: If life is hectic, and that stresses you out in a bad way, try planning your life a bit more. Have a schedule you can easily stick to. Maybe some order in your life is just what you need. Disorder is most definitely one of those ‘distressors’ for many people. You can plan meals, have a bedtime schedule for the kids, an exercise schedule for you and your partner, or a work schedule which allows you to plan some down-time during the day to unwind a little bit before it all kicks off for the afternoon.

•           Drink water, eat healthily: If you are good at hitting your water, fruit and vegetable targets each day, and steering clear of the indulgent foods, you’ll know how good you can feel from that alone. Having a poor diet and leaving yourself dehydrated each day is itself a negative stressor for your body. You’ll likely feel sluggish, tired, irritable and demotivated. How are you then meant to deal with all the other demanding tasks being thrown at you day-to-day? Give yourself a healthy baseline and your bucket may not overfill quite so quickly.

•           Talk: A great way to deal with stress is to talk it out with a loved one, close friend, or a professional. Being stressed can leave you feeling helpless and unable to organise your thoughts and feelings into something that makes sense to you. Why not have a little help? A doctor, psychologist, life coach or counsellor may be just what you are looking for. They can teach you ways to organise your mind, calm your life and leave you feeling ready for each day.

If you would like to learn more about stress, the effect it can have on your body, and ways in which to deal with it, please speak to us next time you are in. Osteopaths are full of wise, helpful lifestyle advice that can help you to start leading the life you want. We can also help put you in touch with the right professionals, should you want to go down that path.

A pain in the… knee

Knee pain in the middle to late decades of life is a common complaint amongst patients presenting to osteopathic clinics across the globe. Osteoarthritis (OA) is a common cause of knee pain in this age group of people. Research suggests approximately 654 million people aged 40 years and over were living with knee OA in 2020 around the world. This comes at an incredible cost to healthcare services worldwide, with figures in the billions of dollars! 

What is osteoarthritis?

Osteoarthritis is just one of a number of forms of arthritis… Essentially a disease which affects the joints in our body. OA is the most common form of arthritis, with Rheumatoid Arthritis (RA) being the second most common form. This blog will focus on OA, a potentially debilitating disease that most commonly affects the weight-bearing joints of the body (i.e. the knees, hips and lumbar spine), but can affect any joint in the body where the joint surfaces are covered in cartilage.

The characteristics of OA include loss of the cartilage that covers the ends of bones that come together to form joints. The underlying and surrounding bone, as well as other joint structures (including joint capsules and other tissues) are also susceptible to degenerative changes that ultimately lead to poor functioning of a joint. The process usually occurs over a long period of time, often starting early in life (interestingly with little to no symptoms at all) and progressing into the latter years. The severity of the disease varies from person to person with some people only experiencing mild symptoms throughout their life. Other people experience more severe symptoms and may require joint replacement surgery as a last port of call to ensure they can continue to live their life as pain-free as possible.

Osteoarthritis of the knee can affect either of the two main joint components of the knee... The joint between the ends of the thighbone and the shin-bone (called the tibiofemoral joint), and the joint between the thigh-bone and the knee-cap (called the patella-femoral joint).

Risk factors

There are certain factors associated with higher rates of knee OA. These include:

•           Age: Rates of knee OA increase in the elderly

•           Obesity: Rates of knee OA increase with higher levels of obesity

•           Gender: Females slightly out-do the males with this one, being approximately 1.5 times more likely to develop it

•           Trauma: A trauma to the knee can increase your likelihood of developing knee OA

•           Smoking: Smoking is associated with higher rates of knee OA

Signs and symptoms

The signs and symptoms of knee OA include:

•           Pain

•           Stiffness

•           Swelling

•           Reduced range of motion

•           Difficulty performing functional movements including squatting and kneeling

Pain associated with tibiofemoral OA commonly affects the inside region of the knee first, where the two bones meet at the joint line. Patella-femoral related pain is often felt deep behind the kneecap. Pain will vary from one person to another, and the severity of pain does not necessarily relate to the severity of degeneration. Although if you speak to a person who is about to have a joint replacement surgery (i.e. their joint has degenerated to the point of needing a surgical intervention to keep the person functioning well), they will likely tell you that the pain is extremely debilitating.

Pain and stiffness are regularly felt first thing in the morning and late at night. OA tends to respond well to movement of the joints, and so people often find their pain and stiffness improves once they are up and moving, for it to return once their day has finished and they are relaxing at night.

Treatment

So, you’ve been diagnosed with knee OA. What to do? Call your osteo… Ta-dah!!!! Given we are experts in how the human body moves (we study human biomechanics at uni), we’re good at picking up how the body should and shouldn’t move. There are no magic pills for treating OA of the knee, and no practitioner can claim to treat the disease itself, as there is unfortunately no cure for OA. It is a progressive, degenerative disease, but there are ways of stunting the progression of this condition if the risk factors leading to its presence are attacked head on.

Poor movement resulting from daily postural repetitive strain, or an old injury that wasn’t treated to resolution is a big factor in the maintenance and development of OA in the knee. Poor movement or dysfunction occurring in the low back, hip or ankle can all lead to excessive load being placed through the knee joints, which can exacerbate the disease process. This is where we come in. We can watch you move during an assessment and work out what is causing the excessive loads through the knee and put a plan in place to improve range of motion and flexibility, strengthen muscles and return you to (hopefully) pain-free daily activities. We will use a combination of soft tissue manipulation, joint mobilisation and progressive exercise programs to restore life to your body. Returning to efficient movement patterns after years of neglect, poor movement and a de-conditioned body part will take time, but with determination from both you and your practitioner, it can happen.

As previously mentioned, some cases of knee OA can end up requiring surgical intervention to replace either part of or the whole joint. The good news is, if you do have to go through this process, we have your back (well… in this case, your knee) and can help you through rehab and recovery. Many people who have a knee replacement return to full daily activities and live a long and pain-free life.

Knee pain? What are you waiting for? Call us today on 0439379847 to book your appointment.

Connective tissue disease

Welcome readers! The human body is made up of trillions of cells. Recent findings suggest as many as 30 trillion cells combine to form the human body at any one time. That’s pretty much impossible to comprehend. But combine they do, and what beautiful forms we are! Have you ever thought how all those cells stay together so well? Well… Our intricate and amazing bodies contain special tissues (made up of proteins) known as ‘connective tissues’ (CTs), which act as a glue to hold everything together. Without connective tissue, we may just exist as one big blobby puddle on the floor!

As well as their glue-like property, CTs allow the tissues of the body to stretch and recoil… A little bit like an elastic band. Some common examples of proteins that make up the CTs in the body include ‘collagen’  and ‘elastin’  (you may have heard of these before). It is possible for a person to have a disease which directly affects the CTs of the body. Collectively these are known as connective tissues diseases (CTDs), or diseases of connective tissue. As connective tissue is found all over the body, nearly all of the body can be affected. CTDs may affect the skin, blood vessels, blood, muscles, fat, bones, cartilage, tendons, ligaments and other joint-related tissues. Even the eye can be affected!

Types of CTD

There are two main types of CTD… Genetic and autoimmune. We’ll explain what these mean:

•           Genetic: These types of diseases are inherited. This is usually because of a single mutated gene that is passed on from your parents to you.

•           Autoimmune: These types of diseases occur because your body’s defence system (aka the immune system) views the CTs as foreign and attacks them. This results in a painful, inflammation-driven condition where a person regularly experiences redness, heat, swelling and pain in specific parts of their body.

Genetic CTDs

Examples of genetic diseases of CT (with a little description of each) include:

•           Ehlers-Danlos syndrome: Affects the collagen in our body, resulting in excessively stretchy skin, hyper-mobile joints and abnormal scar tissue formation. There are over ten forms of this condition.

•           Marfans syndrome: Affects fibrillin (a protein) in the body, resulting in longer bones and thin and long fingers and toes. People with Marfans are usually very tall and slender.

•           Osteogenesis Imperfecta: Another condition that affects collagen, resulting in brittle bones, weak and thin skin, loose ligaments and a lower than average muscle mass.

Autoimmune CTDs

Examples of autoimmune diseases of CT include:

•           Rheumatoid arthritis (RA): The body attacks the membranes that hold the joints together resulting in pain, stiffness, degeneration and destruction of joints throughout the body. RA typically affects the small joints of the hands and feet.

•           Sjogren’s syndrome: A disease which typically leaves a person with an excessively dry mouth and eyes. People also regularly experience joint pain.

•           Systemic Lupus Erythematosis (SLE): A condition that causes inflammation of the skin, internal organs and joints. Other symptoms include mouth ulcers, heart, lung and kidney problems, hair loss and mental health issues.

It is useful to point out there are many other CTDs. Having one CTD means you are more likely to have other CTDs as well.

Treatment

So where does my osteo come into the equation? Being the holistic practitioners we are, we can help in many ways. People with CTDs regularly need help with joint range of motion, as well as an exercise program to help strengthen the body. Treatment and exercise need to be carefully planned out with CTDs, so having someone with experience to help you manage a potentially difficult condition is always handy. We can also help to educate you on what the diseases are, and how they affect you to ensure you have the correct self-help strategies in place.

Have you been diagnosed with a CTD? If so, get in touch today for an appointment. We’d love to be a part of your team!

Injury blog: Gluteal tendinopathy

Have you recently started to experience pain at the side of your hip? With the turn of the new year now behind us, maybe you’re embracing your new healthy lifestyle and have been going for a solid run several times a week to shift some of those festive kilos… Or it might just be that you’re getting a bit older, hitting the middle decades of life, and you’ve had a nagging hip for a while. There are a few structures in and around the hip that can lead to pain felt at the very outer aspect of it. Problems in the low back, the hip joint itself, and soft tissues that surround the joint can all be viable culprits.

Common culprits in the running and middle-aged populations are the tendons of the gluteal muscles. These muscles are responsible for movement at the hip (outwards, backwards and forwards) and stability of the pelvis and hip during movement. There are three gluteal muscles or ‘glutes’. The deepest muscle is the gluteus minimus, followed by gluteus medius, and finally gluteus maximus (which is the largest and most superficial of all three). Where the gluteus medius and minimus tendons wrap around the bony outer part of the hip and insert into the bone, are the areas most commonly associated with disease leading to pain in the outer hip.

Tendon disease

There are a few terms that can describe a diseased tendon. An acutely inflamed tendon is known as ‘tendinitis’, where ‘itis‘ means inflammation occurring at the tissue. A tendon which is chronically diseased (i.e. long-standing pain that may have been present for several weeks, months or years without the presence of inflammation), is known as ‘tendinopathy’. Historically the term ‘tendinosis’ was used to describe a chronic tendon problem, but tendinopathy is now the favoured term. The important thing is to think of a tendon problem sitting somewhere on a continuum between acutely inflamed and chronically degenerated and/or torn.

Let’s take our aforementioned population, a middle-aged female (females are more affected by this issue than males), who runs. What typically happens is they will start to run with the full intent of bettering themselves. Due to poor running technique, the tendon becomes overloaded and after a few weeks or months… Bang! Inflammation, pain, can barely walk! Once the initial pain settles and movement resumes, they start to run again. If they haven’t corrected the problem that underlies the initial acute episode (Tut tut… They didn’t go to see their osteo!), the problem compounds itself. The body will compensate, and further excessive load and compression are placed on the tendons and other surrounding structures. This might go on for a while with the hip grumbling from time to time. Eventually, the changes that have occurred to the tendon tissue result in widespread degeneration and derangement of the tendon fibres and you are left with a tendon incapable of dealing with the high loads required to do something like running. If left untreated, the tendon eventually tears and leaves you with a very unhappy and less mobile hip.

Signs and symptoms

The signs and symptoms of a gluteus medius and/or gluteus minimus tendinopathy include any or all of the following:

•           Pain felt on the outside of your hip

•           Pain that radiates down the thigh to the knee

•           Pain that is worse before and after exercise

•           Pain that improves initially with exercise (depending where on the disease process you are)

•           Pain when lying on the affected side

•           Difficulty walking up stairs or hills

•           Difficulty standing on one leg (on the affected side)

Treatment

Your first port of call is to temporarily cease the activity that is aggravating your hip, and ring your osteo (ahem… 0439379847. This will help to de-load the injured tendon, and give you relief knowing soon you will be in the hands of an expert who is going to guide you through your recovery journey. We will assess your movement from top to bottom and work out where the root cause of your problem is. This is what osteopaths are great at doing. We look beyond the pain, take a picture of your whole life (occupation, hobbies, family life, etc…) and work out all of the contributing factors, so we can put a comprehensive plan in place to rid you of your problem forever.

For a gluteal tendon problem to occur in the first place, there will likely be mechanical issues to correct in the spine and/or lower limb (from the foot up). We do this with a combination of:

•           Hands-on therapy to soothe your pain and improve muscle and joint health

•           Re-training of poor movements into more efficient movements

•           Strengthening exercises for the muscles / tendons

•           Alterations to your daily life which may be contributing to your issue (i.e. increasing particular activities, decreasing aggravating activities, changing a work posture)

Over time, treatment will aim to progressively strengthen the gluteal tendons, so they are capable of withstanding greater loads again. Combined with correction of poor, inefficient movements, this will also decrease the compressive forces acting on the tissues in and around the hip, leaving you with greater strength and more flexibility.

We will be with you every step of the way. A gluteal tendinopathy doesn’t mean you have to give up running. We might need to change focus for a short period during rehab, but our goal will be to get you back to your pre-injury state… with a little extra in the tank so you’re not back with us for the same issue within two months.

Hip pain, was it? No problem. We got this!

Injury blog: Facet lock

Hello readers! We hope you’ve had an enjoyable Christmas and sent 2020 off with the bang it deserved. We’re kicking things off with a blog about neck pain relating to small joints in our neck known as facet joints. Are you waking up to 2021 with a pain in your neck? You might have had one too many sleeps in the armchair over the festive period. And maybe the exercise dropped off a bit as focus changed to family get-togethers and binging in front of the TV after an exhausting year. Never fear, we’ve got your back (oops… we mean neck!)

What are facet joints?

Facet joints are small joints in the neck, formed between bony parts of two adjacent vertebrae. With a few exceptions, you can find a pair of facet joints at each level of the spine: one on the left, one on the right. These joints, along with the disc connection between vertebrae, are responsible for allowing and restricting movements of the spine, depending on what region of the spine you are looking at. For example, the facet joints in the neck are orientated to allow a relatively wide range of motion in all planes of movement… Flexion and extension, rotation, and side-bending (lateral flexion). When we look over our shoulder to check our blind spot in the car, we are mainly using movement in our neck to get there.

If you move to the low back region of the spinal column, the facet joints are orientated in a slightly different way, allowing plenty of flexion and extension, but minimal rotation. This allows us to bend our bodies forwards and backwards easily.

What is a facet lock?

This condition is pretty self-explanatory from its name. A facet lock is a facet joint that is ‘locked’ or severely restricted in movement. This type of joint is what we call a synovial joint. This means it’s a joint that is held together by a joint capsule and is filled with a lubricating fluid, known as synovial fluid. A facet joint tends to lock when it has been overloaded with excessive forces acting upon it. This tends to occur over time and results in a ‘straw that breaks the camel’s back’ moment. It can also happen following a quick jerking movement of the neck, where a sudden large force is placed upon the joints and it is too much for them to bear. The tissue around the joints, including the overlying muscles which drive the movement stiffen and may go into spasm, and you are left with a neck that is extremely painful to move.

More often than not, we are moving poorly above and/or below the joint, leaving it struggling to hold everything together and keep movement going. The body is good at compensating for poor movement up to a point, and then failure is inevitable, unless we intervene.

Signs and symptoms

The signs and symptoms of a facet lock in the neck include:

•           Neck pain

•           Restricted neck movement

•           Restricted mid-back and shoulder movement

•           Headache (this is more likely if neck movement is not restored following injury)

•           Inability to perform daily tasks such as checking your blind spot whilst driving (we strongly suggest if you cannot turn your neck, to NOT get behind the wheel of a vehicle) and looking/reaching up to a kitchen cupboard

After the initial onset of pain, you will progressively lose movement in your neck over the next few hours. The following few days will be painful while your body deals with the acute inflammation occurring in and around the joint. Slowly but surely, you will begin to notice movement becoming easier and pain reducing.

We recommend coming to see us sooner rather than later. When inflammation is fresh and everything is really restricted, it is sometimes difficult to reach a 100% accurate diagnosis on the first session. But after careful questioning and consideration of your medical history, the majority of the time we can come to a solid working diagnosis. If we cannot, and we feel something else is going on, we may refer you on for a second opinion, or for imaging. Nine times out of ten, with a simple facet lock there aren’t any serious signs and symptoms which will make us question our course of action… it usually just bloomin' hurts and is difficult to move your head. In those cases, we can get to work immediately.

Treatment

A locked, compressed and inflamed facet joint usually responds pretty well to some gentle traction of the neck. Traction techniques gently separate the joint surfaces, allowing for movement of fluid and for everything to calm down nicely. If you are super locked up and restricted, traction and very gentle neck mobilisations may be all we’re able to do in the early stages. We’ll cast an eye over the areas above and below the injury site to see what’s going on there, and treat those accordingly. Restoring movement in a non-painful area away from the injury site is commonly what’s needed to help calm everything down quick-smart. All being well, when you get up off the table after your first treatment, your pain will have reduced and your movement will have improved. Over the next few sessions, we will capitalise on this and aim to restore full function to your neck within 8-10 sessions, across a period of 8-12 weeks. These time periods are rough estimates and always depend on whether you do your homework with exercise, living well and avoiding potentially aggravating activities for a short time.

Injuries like these are usually the result of many years of poor movement. We encourage you to look long-term with your treatment goals. Injuries that take years to build up will not be undone in a few weeks. Yes, we will get your pain down and your movement up, but to get truly strong and mobile takes months to fully achieve. Our aim will be to get you to that point where the injury is not likely to return once treatment stops and you return to normal daily living.

Neck pain? Call us today on 0439379847 to book an appointment.

Healthy foods to sneak onto the table this Christmas

It’s approaching the end of the year, and we’ve been filling your inboxes with lots of tips on how to stay healthy every month throughout 2020. Well why stop there?! December is a notoriously tough month for foodies with a vast array of unhealthy foods including cakes, chocolate and sweets filling the shopping aisles and restaurant menus. But Christmas doesn’t have to be so unhealthy. We wouldn’t be doing our job as osteos if we didn’t give you a bit of dietary advice to ensure your festive season doesn’t leave you feeling rock bottom come January.

We’ve compiled a list of super healthy foods that you can try and sneak on to the dining table this Christmas to ensure the whole family get a nutritious boost, to counter some of those naughty calories that are likely to make it in their bellies this season.

Turkey

We’ll start with one for the meat eaters. If you’re looking for a healthy option for the table on Christmas Day then turkey is a great choice. Many people opt for chicken when it comes to a roast dinner, but both birds hold similar nutritional values when it comes to protein, fats, vitamins and minerals. Turkey meat, especially white turkey meat, is slightly leaner than white chicken meat, and is overall less calorific. Every little bit helps!

Cranberries

What goes better with turkey than cranberry sauce? Nothing, right?! It’s good to know that cranberries are super healthy, like all berries. We’re going to give you a tip though… Make your own sauce! Yes, it will take longer than going to the supermarket to buy it off the shelf, but the end result will be so much more satisfying, and healthy! Sauce from the supermarket is loaded with sugar and preservatives. Buy them fresh, search out a recipe online and get cooking up a storm. You can choose to put in less sugar and end up with a tasty sauce to accompany your meat that is full of vitamins and minerals. Boom!

Sweet Potato

If you’re anything like our households, there will probably be various types of potato hitting the tablecloth… Mashed, roasted, dauphinoise (ooh, fancy!). How about substituting your normal potatoes with sweet potatoes? The sweetness of sweet potatoes brings any plate of food alive without the need for lots of butter, which we know is not great for the arteries. Mash or roast like you would a normal potato. These potatoes are excellent sources of fibre and antioxidants, including beta-carotene which is vital for good brain, skin, hair and eye health. No brainer! Or should we say, big brainer!

Chestnuts

These roasting on an open fire with Jack Frost nipping at your nose… Nat King Cole hits the nail on the head with this one. Chestnuts are Christmas in a food (see photo), and if you haven’t tried them before, this year is the year! Chestnuts are low in saturated fats and high in fibre and taste amazing! Crumble them over your stuffing or add them to your carrots or brussels sprouts to give them a lovely crunch. These will help keep the bowels moving on those lazy days.

Give these a try and you’ll ensure Christmas stays healthy this year. There are so many foods to bring to the table. Keep the table full of healthy fruits and vegetables all season and you can’t go wrong. And remember to drink water! Lots of water. Pretty please!

Stay safe everyone and have a wonderful time!

Quick workouts for Christmas

Christmas time is just around the corner, and that can mean only one thing… Life is about to reach a whole new level of hectic! Between work Christmas parties, food and present shopping, catching up with relatives and friends (COVID permitting of course!), wrapping, cooking, eating, drinking… all whilst trying to maintain some level of sanity, there isn’t much room for anything else!

We all tend to indulge and consume probably a few too many calories over the Christmas period. It seems to be ingrained in society that it’s the done thing. Now, as health professionals we are all about promoting just that… Health. We are all for a little indulging every now and then, but over Christmas it can be easy to overdo it and then lie around like sloths all day watching re-runs on TV. One of the beautiful things about being an osteopath is being able to make a difference to our patient’s lives in many different ways. As well as all of the hands-on stuff we do with you, we also give advice on lifestyle, diet and nutrition, relaxation and exercise. So, if you don’t want to see the waistband expand too much over the festive period, we suggest countering the odd indulgent episode with an awesome workout to ensure you stay flexible, strong and that little bit healthier this December and January.

What follows are some quick-fire workouts to fit in around your busy Xmas schedule, to really get the heart rate up and the waistline down. We strongly suggest making an appointment before carrying out any exercise program to ensure they’re the right fit for you. Whilst these exercise regimes are quite straight forward and achievable by many, they may need tweaking for you depending on your fitness level and injury state. So please ‘exercise’ caution.

Workout 1

Your exercises are as follows:

1.        Step ups: Find a sturdy bench, chair or step and put one foot onto it. Step up and drive your opposite knee up towards your chest into the air. Return down to the starting position and repeat. Stay on the same leg until all repetitions have been completed, and then switch sides.

2.        Sumo squats: Stand with your feet and knees wide with toes pointing out on a slight diagonal.. Squat down until your knees reach a bend of 90 degrees, tracking in the direction of your toes. Return to the start position and repeat.

3.        One leg L-sits: Sit upright with your legs out straight in front of you. Put your hands on the ground next to your hips and raise your body off the ground. Holding that position, raise one leg off the ground about the height of your shoe or foot. Slowly lower and repeat. Stay on the same leg until all repetitions have been completed and then switch sides.

Cycle these exercises completing each for 10 reps, 8 reps, 6 reps, 4 reps and 2 reps. Rest for one minute between each set.

Workout 2

Your exercises are as follows:

1.        Mountain climbers: Assume a plank position on your hands (like you’re about to do a push-up). Keeping your arms straight and upper body as still as possible, bring one knee in towards your chest without raising your hips into the air. Return to the start position and repeat, alternating between legs for each rep. Try to keep your form while speeding this movement up, and keep a solid rhythm going to really get the cardio aspect of this exercise going. Perform for 30 seconds.

2.        Skipping: Using a skipping rope, continuously skip for 45 seconds. If the rope hits your legs or you have to stop and restart, this is fine. Keep going until the 45 seconds are up. Knee issues? Choose a low-impact version by doing knee lifts or side steps.

3.        Get-ups: Lie on your back and get yourself to standing position any way you can. Lie back down and repeat. Complete 60 seconds of these.

Rest between exercises for 15 seconds, but ensure you move straight on to the next exercise as soon as the 15 seconds are up. Try to complete three sets.

Workout 3

1.        Run or jog around the block or a small local park at least twice

2.        Run up and down a set of stairs five times

3.        Go for a long walk to cool off

If you cannot run or jog, try cycling instead. Cycle around the block five times though! You can also walk up and down the stairs ten times if running is an issue.

Workout 4

Hold a plank for 5 minutes. You may rest whenever you need to, but ensure you complete 5 whole minutes. Set a timer on your phone!

To adopt the plank position, get on the floor face down. Grasp your hands together and push up, elbows shoulder-width apart, so you are resting on your forearms. Raise up onto your toes and lift your whole body up into the air. Keep your legs and body in a straight line from head to heels and avoid pushing your bottom up into the air (see photo).

That’s a total of four workouts for you to try. A good way to start is to perform a workout on one day, then aim to perform your next workout after one or two rest days. Eventually you will be able to perform them closer together, but rest days allow time for the body to repair and recuperate.

If you are unsure about any of the exercises above, please do not hesitate to get in touch. Enjoy your healthy Christmas everyone! And remember, call us on 0439379847 today to arrange your pre-Christmas appointment, and we can tailor a program just for you!

The Thyroid Gland

Thyroid issues? Have you been told by your doctor that you have a dysfunctional thyroid gland? This tiny little organ packs a massive punch when it goes wrong. It’s a very complex gland that carries a lot of responsibility on its shoulders. We’ve created a brief ‘get to know your thyroid’ blog to help you understand the role of the thyroid gland in everyday life.

What is the thyroid gland?

The thyroid gland is a small (approximately 5 cm long) organ that produces, stores and releases thyroid hormones into the bloodstream to be sent around the body. It is made up of two lobes (left and right) and a central core (known as the ‘isthmus’) that connects the two lobes. When looked at from the front, the organ takes on a distinctive butterfly shape. The organ tissue is made up of many glands where the hormones are made and secreted.

Where is it located?

The thyroid gland is found at the front of the neck. It can be found below the Adam’s Apple - a prominent piece of cartilage that is easily felt in men, but not as easily in women. Sometimes with thyroid disease, the thyroid gland expands to create a lump at the front of the neck known as a ‘goitre’ (or goiter, pronounced ‘goy-tur’). This is a common sign of thyroid disease and highlights the location of the gland in the body.

What does it do?

As previously mentioned, the thyroid produces, stores and releases thyroid hormones into the body. There are two thyroid hormones:

•           T3 (or Triiodothyronine)

•           T4 (or Thyroxine)

It’s easier to just remember these as T3 and T4. The scientific names are a bit of a mouthful, aren’t they! These hormones are made using a substance called iodine, that the body obtains from foods that we eat. Between the brain and the thyroid gland itself, the levels of T3 and T4 are closely monitored and maintained in balance. If levels of these hormones in the blood become too low or high at any one-time, other glands in the brain send the thyroid a signal to produce more or less, respectively.

T3 and T4 have some very important roles in the body relating to metabolism (i.e. how the body uses energy). Among their many functions, some of the most important include the control of:

•           Breathing rate

•           Heart rate

•           Body weight and temperature

•           Muscle strength

•           Menstrual cycle (in females)

•           The body’s nervous systems

What can go wrong with it?

There are several conditions relating to thyroid disease. As a general overview, it is helpful to think about the organ as being either over-active or under-active:

Over-active thyroid disease or ‘hyperthyroidism’ refers to a state where the levels of thyroid hormones in the blood are too high. This can lead to a group of symptoms including:

•           Weight loss (despite a good appetite)

•           Fatigue

•           Increased sweating

•           Heat intolerance

•           Nervousness and anxiety

•           Tremors

•           Diarrhoea

•           Heart palpitations / increased heart rate

•           Hair loss

Under-active thyroid disease or ‘hypothyroidism’ refers to low levels of circulating thyroid hormones. This can lead to a group of symptoms including:

•           Weight gain

•           Fatigue

•           Cold intolerance

•           Muscular aches and pains

•           Constipation

•           Low heart rate

•           Dry hair and skin

•           A slow, deep voice

It is interesting to know that the presence of a goitre is possible in both over and under-active thyroid disease.

As an osteopath, we take a keen interest in your health as a whole, including an in-depth knowledge of your medical history. Many people see us for help with pain, but as we’ve just highlighted, pain is not always about muscle damage or joint sprain. Having unbalanced thyroid hormone levels can also lead to pain in certain cases. If we suspect a thyroid issue when we are questioning and assessing you, we will ensure you are seen by your doctor at the earliest convenience to help rule it in or out. If you have questions about any aspect of your body, feel free to ask us at any time. Give us a call on 0439379847 to have all your questions answered!

Injury blog: De Quervain’s tenosynovitis

Hello readers! This month we switch focus to the wrist and hand, and to a condition known as De Quervain’s tenosynovitis (pronounced ‘tee-no-si-no-vi-tis’). This condition affects some of the tendons of muscles that help control thumb movement. It can cause considerable pain and disability in the process.

Anatomy

If you lie your hand flat on a table and spread your fingers (and thumb) as wide as you can, you will notice a small hollowed-out section on the thumb side of the wrist. This region is known as the ‘anatomical snuffbox’. The walls of the snuffbox are made up of two tendons that pass from the forearm to the thumb. These tendons belong to two muscles: the abductor pollicis longus (APL) and the extensor pollicis brevis (EPB). The words abductor and extensor refer to the movements they help the thumb to perform… abduction (taking the thumb away from the palm) and extension (taking the thumb out to the side of the hand). Pollicis refers to thumb, and longus and brevis refer to long and short respectively.

Tendons are cord-like structures that attach muscle to bone. At the point where these tendons pass over the wrist joint, they pass through a thin, tunnel-like structure called a sheath in a smooth and frictionless manner. ‘Tenosynovitis’ refers to inflammation of the tendons and sheaths.

Cause

The cause of De Quervain’s is not completely understood, but it is strongly associated with overuse of the previously mentioned structures. Overuse leads to degeneration of the tissues, and one of the ways the body adapts to these changes is thickening of those affected tissues. This leads to the tendon being trapped within the sheath, which ultimately leads to poor movement and pain. Any activity that leads to chronic overuse of the thumb can lead to the development of this problem. Common activities include playing the piano, fishing and typing. New mothers are regularly affected due to the repetitive action of picking up their baby with thumbs held out from the hand. With the explosion of smart phones and other technologies over the past decade comes a new population of sufferers also… texters! Those people who spend long periods of the day sending text messages and typing on mobile phones are more likely to experience this disorder.

Signs and symptoms

The main symptom of De Quervain’s is painful thumb and wrist movement. Any movement where the thumb moves away from the hand may be painful. The pain is mainly felt around the snuffbox area of the wrist.

Other signs and symptoms include:

•           Restricted thumb and wrist movement

•           Difficulty and pain with gripping objects

•           Pain that radiates up the forearm

•           Swelling over the snuffbox region

•           Popping and clicking of the tendons as they move through their sheaths

•           Weakness of the thumb

•           Tingling and/or pins and needles in the hand

Treatment

In order to get the right treatment for this condition, you must first be diagnosed correctly. Your first port of call should therefore be a consultation with us (your friendly osteopaths!). We are armed to the teeth with ways to treat this sometimes-menacing condition. We may use any or all of the following techniques to help you in the process:

•           Soft tissue release of the tight and/or shortened muscles that help to control thumb and wrist movements. We may massage you all the way from the neck down to the hand during treatment.

•           Mobilisation of the joints. Again, we might focus on joints in the neck, all the way down to the smaller thumb and wrist joints.

•           Stretching of tight muscles during treatment and also as part of a home exercise program.

•           Taping of the forearm, wrist and thumb to decrease pain and improve function of the hand.

Some of the things you can do at home to improve this condition include:

•           Ice or heat pack therapy to increase flow of blood through the region to aid with recovery and decrease pain.

•           Exercise to help strengthen and stretch weak and tight muscles.

•           If in doubt, check all homework by us first – it’s always better to get tailor-made care when injured.

Other forms of treatment include splinting, steroid injection and surgery. These forms are either more disabling to begin with, or more invasive. We always try to take a gentler approach to start and leave these treatments for those instances that do not respond to gentler techniques.

To close…

Do you need help with thumb or wrist pain? Does your job or hobby mean you perform repetitive tasks with your thumbs each day? If this is the case, call us today on 0439379847 to begin your journey to pain-free movement… and happiness! Now that’s something we’ll give a thumbs up to! 👍🏼

Five common nutrient deficiencies

When you visit us here at Holistic Hands Osteopathy, you can expect the entire package. One of our main principles of treatment is to treat the body as a whole. Getting treatment from an osteopath isn’t just about manipulation of the muscles and joints. If it was, we couldn’t claim to treat the body as a whole. To ensure optimum health, we need to consider all angles, including what you are or aren’t putting into your body. As part of your whole-body treatment plan, we may need to discuss diet with you. Nutrient deficiencies are common throughout the world and are the cause of widespread ill health.

Here we outline five common nutrient deficiencies, the effects they have on the body and sources of each nutrient to ensure you know where to find them.

Iron deficiency

Iron deficiency anaemia (IDA) is the most common nutrient deficiency in the world. Anaemia is the name we give the condition where the number or quality of red blood cells is lacking. Red blood cells are responsible for carrying oxygen around the body. They do this with the help of a protein known as haemoglobin. Haemoglobin is partly made up on the mineral iron. If we lack iron in our diet, the body cannot make enough haemoglobin and this affects the body’s ability to move oxygen around the tissues. Signs and symptoms of IDA include:

•           Paleness of the skin inside the mouth, under the eyelids and the fingernails

•           Spoon shaped nails

•           High heart rate

•           Tiredness and fatigue

•           Shortness of breath

•           Difficulty sleeping

•           Pins and needles in the fingers and toes

Good sources of iron include organ meats, fish, eggs, fortified breakfast cereals, dark green vegetables, nuts and dried fruits.

Calcium deficiency

Calcium is the most plentiful mineral in the body. We use calcium to provide structure to our teeth and bones, in the control of muscle and nerve function and blood clotting. When we are young, if we do not get enough calcium in our diet it can affect the growth and development of our bones. Deficiency may mean we do not reach our peak bone mass in early adulthood and are at risk for developing osteoporosis later in life. The levels of calcium in the blood are strictly controlled by the parathyroid gland (these are attached to the back of the thyroid gland) and parathyroid disease is a major cause for low levels of calcium in the blood.

Good sources of calcium include milk, cheese, yoghurt, sardines and tofu.

Vitamin D deficiency

Vitamin D is one of four vitamins we can actually store in the body. The other three include vitamins A, E and K. Vitamin D aids in the control of calcium levels in the blood and plays a major role in the development and health of bones. We get most of our Vitamin D from the sun when UV rays hit our skin and start a chemical reaction, with the end result being Vitamin D. People who always stay covered up or spend long periods of time indoors are at risk of developing Vitamin D deficiency because of lack of exposure to the sun. Deficiency in children leads to a condition known as rickets. In adults, it leads to osteomalacia. Both conditions are characterised by the presence of bone pain and muscle weakness.

You can get vitamin D from your diet as well. Good sources include cod liver oil, oily fish, milk and fortified breakfast cereals. Remember to practice safe sun exposure and wear sunscreen. Too much of anything is never a good thing!

Vitamin B12 deficiency

Vitamin B12, aka ‘Cobalamin’ is required by the body for good nerve function and for the recycling of certain enzymes. People most at risk of developing Vitamin B12 deficiency are vegans and vegetarians due to a lack of naturally occurring plant sources of this vitamin. This vitamin is also released by special cells in the stomach lining as well as the bacteria found in our gut. Certain diseases of the digestive tract can therefore cause deficiency of this nutrient. Effects of deficiency include loss of sensation and muscle power due to nerve degeneration, and a special type of anaemia.

Dietary sources of B12 include most animal products and fortified cereals.

Iodine deficiency

The mineral iodine is used by the body to produce thyroid hormones. These hormones help to control the use of energy and oxygen by the cells of the body and are essential for normal growth and development. A lack of iodine leads to a thyroid gland condition known as hypothyroidism. Signs and symptoms include:

•           An enlarged thyroid gland (visible in the neck region in the form of a goitre)

•           Lethargy

•           Intolerance to cold temperatures

•           Slow heart rate

Good sources dietary iodine include milk, fish, seaweed and iodised salt.

If we suspect you have a nutrient deficiency, we will likely refer you for blood tests to confirm. If anything medical needs addressing, we can work alongside your doctor to ensure you are placed on the right treatment pathway in the quickest time possible. Having a balanced diet is pivotal for good health. Remember the old saying… You get out what you put in!

Osteoporosis: Myths and Facts

It’s no secret that as we get older, concerns about health start to grow for many. Chronic disease statistics within the global population increase with age. By the age of 75, there is a 60% chance of having developed two or more chronic conditions. By 85 this increases to a 75% chance. Some of the common conditions people associate with getting old are osteoarthritis, type 2 diabetes, dementia, hearing loss and eye conditions including cataracts and glaucoma. One very important condition that affects millions of people every year around the world is osteoporosis. Considering it affects so many of us as we age, it’s not always up there at the fore-front of people’s minds as one to watch out for.

We’ve put together this blog to inform you fully on some of the facts and myths surrounding osteoporosis and to let you know why it’s so important to act early in life to avoid this potentially debilitating condition.

What is osteoporosis?

Osteoporosis is a condition that affects the density of bones of the skeleton causing them to become weak and fragile to breaks. It occurs when bones lose high amounts of protein and minerals, particularly calcium. The internal structure of the bone changes (i.e. the amount of bone that makes up the structure decreases) and this weakens the bone. The condition mainly affects the elderly population, but this is a condition that can take years to develop with lifestyle decisions early on in life playing a major role in its development in some people.

Myths and facts

Let’s outline some of the myths (and debunk them with facts!) surrounding osteoporosis. We believe a healthy population can only come from being an informed population.

•           Osteoporosis only affects women: Stop right there! Yes, women are more susceptible to developing osteoporosis due to the hormonal changes they go through during menopause. The reduced production of oestrogen following menopause is one of the biggest risk factors for developing this condition because of the weakening affect it has on the bones. Make no mistake, men can also develop this condition. A fifth of men over 50 in the US will experience an osteoporotic bone fracture in their lifetime!

•           Osteoporosis only affects Caucasians: Osteoporosis can affect anyone regardless of race or ethnic origin. The stats show there are higher numbers of cases in white than black people. Research suggests black people tend to develop a greater bone mineral density during the growth stage of life than white people, leading to overall stronger bones. It also suggests black people lose bone at a slower rate than white people as they age. This condition should however be taken seriously by all.

•           Osteoporosis only affects the bones: Whilst osteoporosis primarily affects the strength of bones leading to increased fracture rates, this condition can affect the body in other ways as well. Recovery from hip fracture surgery due to a osteoporosis-related fall can be problematic and sometimes fatal due to other bodily complications such as immobility, heart and lung problems and increased infection rates following surgery.

•           You’re only likely to fracture if you have a fall: Falling down is a common way people fracture bones, particularly if you have a low bone mineral density or osteoporosis. Unfortunately for people with severe osteoporosis, even the smallest of movements could lead to a bone fracture. Sneezing, reaching to pick up an object from the floor, stepping off a pavement onto the road or even a sudden change in direction whilst walking are all movements that may trigger a break in someone with this condition.

•           Osteoporosis is painless: Many people believe that this condition is painless unless you physically fracture a bone. This may be true in the early stages of the disease as there may be no signs or symptoms of something changing in the bones until you experience your first fracture. As the disease progresses, chronic pain can be a big problem, particularly if there have been multiple fractures over the course of a person’s life. Osteoporosis is strongly linked with loss of muscle mass as we age, which leads to further deterioration of bone health. The body loses its ability to support the skeleton and various scenarios of pain states relating to posture and persistent pain following the healing of a fracture can exist.

•           I’ll worry about osteoporosis if it happens: Take no chances. How you live your life in the early stages will affect your body later on. Children and adolescents need to be active and eat a healthy diet consisting of the right vitamins and minerals because it is at this stage of life where our bones build in mass and strength. Females reach their peak bone mass around the age of 18 and males reach it around 20 years of age. After this, we start to lose bone as the years progress. Staying active and being healthy throughout life will help to reduce the loss of bone that occurs with age. The rule is to act early (teach your kids the importance of being active) and continue to act as the years go by!

There is so much more we could discuss on this topic, but we’d be here all day! We hope this has given you a sound understanding of what osteoporosis is and the importance of acting early in life to avoid this condition. If you would like to know more, feel free to ask us next time you are in for a treatment or a chat. Stay safe everyone!

Functions of the Skin

Question… Which is the largest organ in the human body? A lot of people think the answer is the brain, lungs or liver when asked this question. When in fact, the answer is the skin. All of the skin combined in a big heap would weigh more than any other organ. The skin equates to approximately 7% of total body weight in an average adult. It’s an incredibly intricate structure that forms the outer layers of our bodies. But why do we have skin? Read on to find out all the cool things our skin does for us…

Functions of the skin

The skin has six main jobs to do on a day-to-day basis. These include:

•           Controlling body temperature: The skin does a fantastic job of keeping our body temperature stable. It does this in two ways: through sweating, and changes in blood flow, depending on the temperature of the air around us. If we are in a hot climate, our body releases sweat from glands in the skin. The blood vessels that run through the skin also get wider allowing increased blood flow, therefore releasing heat from the body. This process reverses in cold climates. We sweat less and the blood vessels get narrower, reducing the amount of blood flow which helps the body retain heat. Magic!

•           Storing blood: The skin acts as a reservoir of blood. Within the thin layers of the skin are lots of blood vessels which, at rest (i.e. sitting or lying down), hold somewhere between 8-10% of the total blood in the body. That’s a LOT of blood!

•           Protection: Our bodies are covered in one big protective coating. The skin protects us from the outside world and much of what it throws at us. Our skin is made up of very tightly packed, minuscule cells that produce a hardy protein known as Keratin. This protects the tissues inside us from heat, scratches, chemicals and any nasties that are floating around. Special glands in the skin produce an oily substance which covers our skin and hairs to stop them from drying out. Our sweat is also acidic and protects against nasty germs. Pigment in our skin protects us from the sun’s harmful UV rays. Finally, there are other special types of cells that recognise any nasties that have made their way through the skin layers and alerts our immune system to send in the soldiers to kill the unwanted guests. It really works hard to keep you safe!

•           Sensation: Within the layers of our skin there are thousands of tiny structures known as receptors, which help us to detect certain sensations. Nerve endings do a similar job. These sensations include touch, vibration, pressure, tickling, heat, cold, and pain.

Absorption and excretion: i.e. taking in and getting rid! Absorption refers to the movement of substances from the outside world, through the skin and into our bodies. We can absorb certain vitamins, drugs (think about a hydrocortisone cream), gases (oxygen and carbon dioxide), as well as many other substances through our skin. Many of these are good substances that we need to live. Others can be harmful to our bodies.

Excretion refers to the removal of waste substances from the body. Our sweat is one way we can get rid of these waste substances. We also lose water from the skin through the process of evaporation.

•           Vitamin D production: We need Vitamin D for many processes in the body. Vitamin D is produced when he sun’s UV rays hit our exposed skin. Vitamin D is used to help the body absorb calcium from food that we eat. Both of these substances are important for good bone and muscle health. Vitamin D also plays a major role in our immune system function when we need to fight off an invasion of microbes. It is also needed by the body to reduce levels of inflammation.

Impressed? We are. How cool is skin?! Or is it hot…? Oh, whatever ‘tickles’ your fancy! 😉

Injury blog: Plantar fasciopathy

It’s morning, and the alarm clock has just told you it’s time to get out of bed. Another few minutes won’t hurt. You check your emails, social media sites, and you even ring your mum to see how the dog slept last night… basically anything to delay putting your feet on the ground and taking those first steps to get the day started. And it’s because of this pain you’ve been getting on the bottom of your heel every morning for the last few weeks. And it's getting worse… Time to see your osteopath!

There are a few things that can cause pain on the bottom of the heel, but the most common cause is a condition named plantar fasciopathy (pronounced ‘fash-ee-op-a-thee’ — previously known as plantar fasciitis (pronounced ‘fash-ee-i-tis’)).

What is plantar fasciopathy?

Plantar fasciopathy is an overuse condition affecting the plantar fascia. The plantar fascia is a layer of soft tissue that stretches along the bottom of the foot, from the heel bone to the metatarsal bones in the front of the foot. It helps to provide stability to the arch of the foot and is similar in make-up to a tendon (the things that attach muscle to bone). If too much stress is placed on this structure, over time the tissue can degenerate, weaken, and start to give you pain. The pain is commonly felt where the plantar fascia attaches into the heel bone.

Risk factors

Scientific research suggests there are a few groups of people who are more prone to developing plantar fasciopathy. These include:

•           Runners

•           People who are over-weight and lead a sedentary lifestyle and/or spend long periods standing for work (e.g. a factory worker)

Important things to consider with these at-risk groups include:

•           Foot alignment and arch height: Having a very low or high arch or having excessive or not enough movement in the foot joints can lead to the development of this problem.

•           Amount of training: Increased levels of training can place greater stress on the plantar fascia more regularly.

•           Footwear: Wearing certain types of footwear when training can lead to an increased risk of plantar fasciopathy (i.e. wearing athletics spikes, or the wrong footwear for your foot type).

•           Muscle strength and flexibility: Decreased strength in the muscles that control toe movement, as well as weakened and tight calf, hamstring and gluteal muscles are all associated with higher rates of plantar fasciopathy.

Signs and symptoms

The signs and symptoms of plantar fasciopathy include:

•           Pain at the bottom of the heel

•           Pain that appears as a gradual onset

•           Pain felt first thing in the morning (i.e. taking those first steps out of bed in the morning is classic!)

•           Pain that decreases with activity, but increases again afterwards (early stages)

•           Pain that increases with activity and pain felt at night (latter stages)

•           Pain felt after periods of prolonged rest during the day (i.e. being sat at your desk for 2-3 hours and then getting up again)

•           Tight calf, hamstring and gluteal muscles

•           Weak muscles that help to support the arch of the foot

•           Stiff or over-flexible foot and ankle joints

Diagnosis and treatment

First things first, if you have heel pain that sounds similar to the picture we have painted above, make an appointment with us now (you know what to do… call us on 0439379847. Once we have asked the relevant questions, performed the necessary tests, and are convinced that  the issue stems from the plantar fascia, we will formulate a plan with you with short and long-term goals to reach within a set time.

Initial hands-on treatment will include a combination of massage, joint mobilisation and manipulation, and dry needling of the lower limb muscles with the aim of correcting any mechanical issues that are playing a role in this issue. Depending on the presentation, we may also use tape around the foot and ankle to provide support and reduce the stress being placed on the tissues. Other treatment will include advice on weight loss (if required), training regimen, footwear, and exercise prescription that helps to lengthen and strengthen tight and weak muscles. Some cases of plantar fasciopathy may require a foot orthotic or in-sole to provide extra support to the foot whilst wearing shoes. We can advise on footwear too!

Plantar fasciopathy is a tricky condition to treat which may require ongoing treatment for several months. We will endeavour to get you pain-free in the shortest time possible, so we recommend following all advice to a T, which may include a reduction in the amount of training you are doing at present. When you start to hit goals and we see improvements being made, we’ll have you back up to your full training program before you can say “plantar fasciopathy”.

Imaging?

People regularly ask if they need imaging for such an issue, but the majority of cases of plantar fasciopathy can be diagnosed with a thorough case history and physical assessment. This is where we excel! Imaging is there for cases that do not respond to treatment and for those instances where we need to rule out a more serious problem.

If you need help with heel pain, please call us today on 0439379847 to book your appointment. Let’s have you putting your best foot forward, ASAP! 👌

When might I need an x-ray?

Confused by all the different types of imaging out there? We get it. There appears to be an endless list of devices that can take a picture of our insides. This is because our body is made up of different materials, and the different materials show up differently on certain imaging types. We are very fortunate that technology has advanced enough for us to have pretty much any type of imaging available to us for all types of injuries and diseases.

Types of imaging

Following is a list of commonly used types of imaging. You may be familiar with some of these already if you have ever injured yourself:

•           X-ray

•           Ultrasound

•           CT scan (or Computed Tomography)

•           MRI scan (or Magnetic Resonance Imaging)

•           PET scan (or Positron-Emission Tomography)

•           DEXA scan (or Dual-Energy X-ray Absorptiometry - i.e. bone density scan)

But today, we’re going to focus on the most common – the x-ray.

X-ray

Nearly everyone on the planet will know what an x-ray is by the time they are 5 years old. And a large percentage of those will have had one done on them by too. X-ray imaging was one of the first types of imaging, discovered back in the late 1800s. X-rays work using electromagnetic radiation (don’t worry too much about the science) to create a picture of the tissues deep inside us. This allows us to see if there is a problem under the skin that we wouldn’t otherwise be able to see.

X-rays are a simple, cheap and a widely available imaging type. Although each image taken uses a small dose of radiation, it is a relatively safe form if imaging to use for most people.

What are x-rays used for? 

The most common use of x-ray imaging is to diagnose a problem with the skeleton. If you were to come off on the worse side of a 50/50 tackle in a football or rugby game, and it was suspected you had broken a leg bone, the first port of call would be an x-ray. Fractures are one of the number one reasons an x-ray would be used in a hospital or other imaging clinic. X-rays show excellent detail in bone tissue, so are perfect to see the fracture that has caused your complete bone to become two (or more) separate pieces.

Because they show such good detail of our bone tissues, an x-ray is also the go-to imaging type if we need to have a look at the state of a joint in the body. If someone had terrible knee pain for years that was caused by degeneration of the joint surfaces, and it hadn’t responded to osteopathic (or any other form of) treatment, then a knee specialist may decide to take a look at an x-ray of the knee joint to see the severity of damage. The information gathered from this image could then be used to help decide whether the patient may require a joint replacement. The knee is just one example where it can be used to look at a joint – it can be used all over the body.

Other interesting uses

You may not know this, but x-rays can also be used to help diagnose problems in the lungs and the digestive system. Chest x-rays will have been extremely helpful recently in diagnosing the location and severity of pneumonia in COVID-19 patients.

If your doctor suspects a problem in the digestive system, like a blockage or splitting of the intestines, then an abdominal x-ray is a quick and easy way to assess this issue. Has your child ever swallowed something they shouldn’t have? Like a coin or other metal object? The hospital can use x-rays to help with such a problem, even if the outcome is to wait for the object to pass through the system on its own!

We hope this was a helpful lesson on what x-rays can be used for. Stay tuned in future to find out about other types of imaging and their uses. Hopefully you’ll never need them!

Stay safe everyone.

Osteopathy Myth-Buster

As osteopaths, part of our job is to promote osteopathy to the masses. We do a lot of this by word of mouth, and we rely on our patients to also spread the word after they’ve received a successful treatment here at Holistic Hands Osteopathy. We and other osteopathic clinics also make use of the internet to help market and advertise our services. Despite all of our efforts, common misconceptions exist about osteopathy. We'd like to take this opportunity to debunk some of these myths now:

“Osteopathy… that’s backs isn’t it?”

One of the most common misconceptions out there is that osteopaths just treat back pain. Whilst back pain is the number one complaint that most osteopaths see daily, we treat pain all over the body. Osteopaths can treat a wide range of conditions including headaches, neck and shoulder pain, arthritic pain, hip, knee and ankle pain, as well as other conditions like vertigo, sciatica and pregnancy-related pain. If you need help with pain but are not sure if we can help, call us today on 0439379847 and we will discuss it with you over the phone.

“Osteopaths just treat bones”

You can be forgiven for thinking that an osteopath would specialise in treating bones. After all, the word ‘osteo’  translates from classical Greek into ‘bone’. Osteopathy founder, Andrew Taylor Still, even used to advertise his services as a ‘bonesetter’ (a person who would relocate dislocations and fractures). So, anyone who has done a bit of reading around the history of osteopathy may have come across these phrases and be led down the wrong path. But times have changed, and one of the fundamental principles of osteopathy is that the body is a unit. It is one being that needs to be treated as a whole in order to get well again. Yes, we treat problems associated with the bones, but we also treat joints and muscles and more. But when we treat these areas, we are treating all of the systems of the body. Our treatments aim to affect the blood, nerves and other connected systems in the body to restore balance and promote health. So in a nutshell, we treat all parts and systems of the body – not just bones!

“Osteos, physios and chiros are the same”

We commonly get asked what the difference is between osteopathy and other therapies like physiotherapy and chiropractic. We all treat the body with the same goal in mind - to help someone in need and improve their health. We can all treat similar conditions, and we all use similar techniques to do so. Within each profession you will always get some practitioners who lean towards a particular specialty, condition or area of the body they like to treat. Where we differ most is in the philosophy and approach of our treatments. Osteopaths are very holistic in their approach to treating the body. We always treat with the entire person in mind. The bottom line is, it doesn’t matter if someone is an osteo, chiro or physio, if they are good, they can all help you improve your life. We prefer osteopathy because we feel if offers the patient the entire package. Come and find out for yourself!

“The osteopath will crack your back”

This is not necessarily so. Yes, we are skilled in the art of manipulation (or ‘cracking’) of joints and will use it (with your permission) if we feel it is necessary. Osteopathy is so much more than just cracking. We are proud of our toolkit when it comes to treating the body. We spend 4-5 years studying at university to become an osteopath, and we learn lots of amazing techniques along the way. There is every possibility you will receive a treatment from an osteopath without the hint of a crack. There are some conditions where cracking is not suitable. We know what to ask and what to look for to know when manipulation is or isn’t required. If you are worried or concerned about anything to do with treatment, our best advice is to simply ask your practitioner and have a discussion about it. We guarantee they will ease your mind. And it is always your choice if we manipulate or not!

“Osteopathic treatment hurts”

When it comes to having your body treated by another person’s hands, it can sometimes leave you anxious about what to expect. Being treated by an osteopath should not be a painful experience. Many of our techniques are incredibly gentle and our aim is to reduce your pain, not increase it. Yes, there are certain techniques we perform which can be uncomfortable… Have you had your deep hip flexor muscles released? If you have, you're aware of the kind of discomfort we are talking about. But again, it shouldn’t be painful. If anything is painful during treatment, always tell your practitioner. There is a good chance we’ll know by the look on your face, but open communication is always best.

We hope this blog has been able to debunk some of the misconceptions surrounding osteopathy as a profession. If you have any questions, please come and see us, or give us a call – we’d love to help.

Injury blog: Dorsal scapular nerve entrapment

Has one of your shoulders been feeling a bit off lately? Is the neck and mid-back region around the shoulder blade feeling stiff and heavy? If this sounds like you, then you may have a problem with a nerve known as the Dorsal Scapular Nerve (DSN). This is a previously under-diagnosed cause of neck, mid-back and shoulder pain and dysfunction. With advances in technology and the development of knowledge and skills of treating practitioners, it has become apparent that this problem is much more common than originally thought. A great excuse for a blog topic!

Relevant anatomy

The neck is made up of a stack of seven bones known as vertebrae. These are numbered C1-7, where ‘C’ stands for cervical (i.e. the neck region of the spine). The vertebrae are numbered from top (near the skull) to bottom (where the neck meets the back). Between the vertebrae are little holes where nerves run through on their way to provide electrical signals to our muscles and other body parts. Between the 4th and 5th vertebrae, the C5 nerve root lives. The DSN is a little off-shoot of the C5 nerve root which runs from the neck to the back of the shoulder and mid-back.

The DSN provides electrical stimulation to three muscles in the neck/shoulder region, all of which attach to the shoulder blade (or ‘scapula’) at one end, and the spine at the other. On its way to these muscles, the nerve pierces through another muscle in the neck (one of the three scalene muscles if you’re really interested!).

Muscle function

Two of the three muscles that the DSN supplies help to move the shoulder blade inwards from its resting position, towards the spine. These are the Rhomboid Major and Rhomboid Minor muscles. The other muscle, the Levator Scapulae, as its name suggests, helps to elevate or lift the shoulder blade. The proper functioning of these muscles is important for us to be able to move our shoulder through its full range of motion. Injury or entrapment of the nerve can lead to poor muscle function and subsequently, poor shoulder movement.

Signs and symptoms

As previously mentioned, the nerve pierces through one of the neck muscles on its way to innervating the other three muscles. This creates a potential point of entrapment of the nerve and this can lead to signs and symptoms commonly experienced with DSN injury. People with DSN injury may present to the clinic with any or all of the following signs and symptoms:

•           Abnormal and/or reduced shoulder movement

•           Pain around the lower neck, upper/mid back and shoulder region

•           Winging of the shoulder blade (i.e. tilting of the blade away from the rib cage)

•           Difficulty with drawing shoulders backwards and together

•           Difficulty with raising the arm upwards to full range

•           Altered resting position of the shoulder blade on the injured side. Due to poor functioning of the rhomboid muscles, the shoulder blade may sit away from the spine compared to the non-injured side.

•           Weakness of the affected shoulder muscles

•           Stiffness in the neck / spine

Who does it affect?

DSN injuries are common throughout the general population. People whose occupation puts their posture in a compromising position every day and leaves them open to issues around the neck joints and muscles are particularly susceptible to this issue. It has also been seen in people who lift weights and after car accidents.

Treatment

Great news! We can help you get over this issue. Once we’ve been through our assessment and are happy with our diagnosis, we can get to work on you. Yes, this is a problem which primarily affects muscles that drive shoulder movement, but the root of the problem is usually down to poor function of the joints and muscles around the lower neck and upper back. Don’t be surprised if we direct quite a bit of our treatment at the spine. We will provide tight neck muscles with a soothing massage. Stiff neck and back joints will be mobilised and may be manipulated (i.e. cracked) if we feel it is required.

As with most injuries, there is an exercise element to recovery. Poor movement patterns in the spine and shoulder have to be corrected and re-trained over a period of weeks to months. This is to ensure we get to the root cause of the problem and don’t just bandage over the top of it. Strength and stability exercises of the trunk and shoulder will be on your to-do list.

As previously mentioned, your occupation may be driving a lot of these issues. We may suggest changes to your work (i.e. a desk set-up assessment) and other aspects of your lifestyle to ensure you’re hitting this issue from all angles. That way we have more chance that the problem will be resolved permanently.

First and foremost, if you think you have a problem, please get in touch today on 0439379847 so we can start your journey to recovery.

Exercises for ageing bones

Are you in (or approaching) your latter years and are wondering what you can do to ensure your bones stay strong through the next period of your life? As we age it is common to begin feeling the effects of years of ‘life’ on your body. Diseases like osteoarthritis (i.e. degeneration of joints) and osteoporosis (i.e. weakening of bones) are more common in the elderly population. But just because the figures show this, it doesn’t mean these diseases will affect your ability to lead a full and active life.

The good news is, there is plenty you can do now to reduce the risk of bone-related problems down the line. Read ahead for a few exercises you can perform regularly to keep you and your bones in tip-top shape!

Weight-bearing and resistance are key

It is widely accepted that to increase bone health, we need to stress the bones of the skeleton. The best way to do this is through weight-bearing exercises (i.e. exercises performed in an upright position with our legs impacting the ground). Resistance-type exercises are also beneficial in protecting the skeleton against the effects of ageing. ‘Resistance’’  implies an exercise that is performed against a force acting on the body. A simple example would be to compare walking through your house to walking through strong head-on winds. The wind pushing against the body is the resistance aspect.

When we exercise, forces acting on our muscles help to build strength. The forces placed upon the skeleton through the muscles help to activate special bone-building cells within the bones, and these help to maintain or build strength in the bones depending on the intensity of the exercise. In order to increase bone strength, we need to regularly push our bodies beyond the intensity of simple everyday tasks, like walking.

Age is a factor

Now, if you’re worried, we’re going to suggest a new gym membership and intense weight lifting program, then rest easy. There are lots of things to consider, and age (as well as medical history) is a big factor when it comes to prescribing exercise. Someone who is 80 will need a different exercise regime compared to someone who is 55 when it comes to targeting bone health.

Exercises to try

The following are simple weight-bearing exercises you could have a go at doing:

•           Walking or jogging uphill

•           Hiking across the countryside

•           Stair climbing or step-ups

•           A friendly game of tennis, badminton or squash

•           Aerobics or dancing

You can add resistance to your exercise program by:

•           Lifting weights (always start light so as to not overload the body)

•           Exercising using cables or resistance bands (again, use light resistance to begin with)

Everyone has different requirements, so we suggest giving us a call on 0439379847 so we can create an individual a program that is perfect for you.

Pandemic Posture

Hey readers, it’s your favourite Osteo checking in to see how you are going! It has been, and continues to be, uncertain times for many of us as the virus pandemic continues to sweep across the globe. Lockdown has meant many of us have had to batten down the hatches and re-discover what it means to be ‘at home’. We ask you the question “how is your body being affected?”

Let us take you on a scan of the body, focus on some potentially problematic areas, and give you some advice to avoid any long-term issues.

Head and neck

First stop is the very top! For all of you that normally head out to the office every day, the pandemic might mean you’ve had to start working from home. Not having your usual desk set up can place a great deal of stress on the neck region. Are you now working on a laptop instead of a desktop computer? Are you sitting on the sofa instead of an adjustable chair? Close your eyes for 30 seconds and hone your thoughts in to your neck. Move it around… How does it feel? Is it tight, restricted or does your head feel heavier than usual? It could be that your new ‘desk’ set up’ is causing some strain in places it doesn’t usually. Think about the effect of having your head looking down at a laptop for 8 hours a day compared to straight up at a monitor set to the ideal height... Your poor muscles must be feeling the strain too.

We recommend trying to recreate your office space as close as possible to the real thing. If you don’t have a desk at home, a dining table may be more suitable than sitting on a sofa or armchair. You also need to ensure you are moving your neck and shoulders more regularly to avoid them being in a strained position for too long. Take a break every 30 minutes and move into a different position.

Spine

Our spine sits at the core of the body, and we need good function throughout to ensure our limbs can also function with minimal effort and maximum efficiency. Are you used to an active job and now you find yourself homeschooling the children, or trying to break the day up with a bit of reading, gaming, TV or doing a crossword? Life is suddenly much more sedentary for most of us, so it’s important to avoid getting stiff. Sitting with poor spinal posture for extended periods, day after day can wreak havoc. Our spines curve ‘out  in the mid-back and ‘in ’ in the lower back. If we don’t look after those curves carefully by protecting our posture from excessive strains, then we leave ourselves open to sore backs and poor functioning limbs as a result.

We recommend avoiding long periods of sitting or lying down. Save it for bedtime! Try some standing spinal twists or bends (gently, of course), go for a walk around the garden, or do a session of yoga, Pilates or simple stretching through the day to mobilise your spine. If you have kids, get them to do it with you. They will enjoy a break from their school work, no doubt.

Hips

 

Anyone who works in a seated position knows what effect this can have on the hips. Having your hips in a ‘flexed’ or in a seated position for long periods of time can leave your hip flexor muscles tight and short. This decreases your ability to open the body out into a fully straight position, reducing flow of fluids through the central part of your body and leaving the back chain of muscles in a lengthened state, which can eventually result in the weakening of the chain.

We recommend lots of upright exercises for this one. Counteract the time spent seated  working or binge watching a TV series with some standing-based exercise. Jumps, skipping, walking, running or bridging is a nice way to open those hips and get the blood flowing.

Our underlying message through all of this is to move, move, move! You are a movement machine, so regularly start the ignition and go for a spin. Look after yourselves and please get in touch today on 0439379847 if you need help keeping your pandemic posture in check!