The Skeletal System

Did you know that the human skeleton has 206 bones! It’s no wonder that the skeletal system accounts for almost a quarter of a person’s body weight. Let’s take a look at your skeletal system and ways to help it function optimally.

What is the skeletal system?

The skeletal system is made up of bones, ligaments, cartilage and tendons. Bones make up the frame that supports the body. Ligaments connect bones to one another, cartilage provides a smooth coating on the bone for movement, and tendons connect your bones to your muscles.

What is the function of the skeletal system?

Its primary function is to hold you up! The skeletal system provides support for the body. The skeletal system has two major bone groups: the axial skeleton and the appendicular skeleton.

The axial skeleton contains 80 bones, including the bones of the skull, face, neck, back, and ribcage. Its function is to support and protect the brain, spinal cord, and internal organs including the heart and lungs. The remaining 126 bones form the appendicular skeleton, including bones of the arms, legs, pectoral and pelvic girdles. Its function is movement (lower limbs) and grasping/manipulating objects (upper limbs).

The skeletal system also has other important functions, including, producing blood cells, storing and releasing fat, and storing and releasing minerals.

What conditions can affect bone health?

Different conditions can affect the health of your bones and skeletal system. Some common conditions include:

●      Fractures or broken bones.

●      Metabolic bone diseases such as osteoporosis, a condition that causes bones to become weak and fracture easily.

●      Arthritis - inflammation of the joints.

●      Cancer - bone cancer or cancer in the cells produced by bones.

Five tips for healthy bones

There are five simple steps you can take to maintain healthy bones:

1.    Make sure you get enough calcium by regularly consuming calcium-rich foods such as leafy green vegetables, broccoli, dairy, tofu, and fish. Most of the body’s supply of calcium is stored in our bones.

2.    A dose of vitamin D - spend some time outdoors and discuss with your GP about taking a supplement during winter if you live in a cold climate (however, this may not be necessary).

3.    Do weight-bearing exercise and strength training regularly.

4.    Protect your bones from injury by wearing protective gear when riding a bike, or playing contact sports.

5.    Book in to see your osteopath! Osteopaths use physical manipulation, massage and gentle stretching to promote healing, increase joint mobility, relieve muscle tension, reduce pain, and increase blood flow to the tissues.

Injury Blog: Medial Epicondylitis (Golfer's Elbow)

You may have heard of tennis elbow, but are you familiar with its counterpart, golfer’s elbow? Both are tendon injuries; the connective tissue that attaches muscle to bone. So what’s the difference? This problem in the outer elbow is known as tennis elbow (lateral epicondylitis), while golfer’s elbow (medial epicondylitis) is located in the inner elbow and forearm.

Read on to learn more about the causes and symptoms of golfer’s elbow, and how it is treated.

What causes golfer’s elbow?

Firstly, you don’t have to be an avid golfer to develop it! It’s an overuse injury caused by any repetitive movement of the wrist, hand and forearm.

Besides overdoing it on the golf course, what are the types of activities that may cause golfer’s elbow?

●      Racket sports like tennis or squash - gripping a racket that is too heavy or too light. Make sure you check your technique as well.

●      Weight training with poor technique causes you to overwork the tendons and muscles of the arms.

●      Ball sports: repeatedly throwing a ball in sports such as bowling, softball and baseball.

●      Manual labour: painting, plumbing, and construction work that involves forceful and repetitive movements cause golfer’s elbow. Doing repetitive work using tools like hammers or screwdrivers may also cause it.

●      Computer work: frequently typing on a keyboard and using a mouse with a poor ergonomic set up.

What are the symptoms of golfer’s elbow?

There are some common symptoms you may experience if you have golfer’s elbow. It’s worth noting that the pain develops over weeks or months, often starting out as pain in the inner elbow.

You might experience pain and tenderness that radiates from the inside of the elbow down the forearm. Your elbow may be stiff or difficult to move. Although rare, there may be numbness or tingling in your fingers, or weakness in the hand and wrist also.

How is golfer’s elbow treated?

Most of the time this condition is managed at home, following simple steps used to treat tendon injuries:

Rest your arm: this one’s important! You need to give the tendon a break for a few days so that it has a chance to heal. Avoid any activity that makes the pain worse. You can gradually re-introduce these activities once the pain is under control.

Apply ice: in the initial stages of injury, ice can help to control pain. For the first few days, apply to your elbow and forearm for 15 to 20 minutes, three to four times a day. Contrary to popular belief, you want to limit ice application because the cold temperature can inhibit the natural inflammatory process the body goes through when a new injury develops. We want to allow the body to do its thing, so use ice sparingly and only early on.

How can I prevent golfer’s elbow?

●      Take regular breaks from repetitive exercises.

●      Stop any activity that causes elbow or forearm pain.

●      Learn proper techniques for exercise and sport to avoid putting extra stress on your wrists and elbows.

●      Warm up properly before you begin exercise or sports.

●      Increase your arm strength.

How can osteopathic treatment help?

Your osteopath can help you to recover from golfer’s elbow. They may use soft tissue techniques such as massage and stretching to reduce muscular tension and increase blood flow to the tendon.

They will also help you to prevent the injury from reoccurring by conducting an assessment and diagnosing the root cause. Don’t be surprised if your osteo treats your neck, mid-back and shoulder to help with this issue. These areas often need attention too!

We’ll put together a treatment plan with you to see you gradually return to your former glory. Tendon injuries like these need an approach that focusses on strength and mobility and ultimately, time.

If you are experiencing elbow pain, we are here to help! Don’t let golfer’s elbow impact your handicap. Give us a call on 0439379847 to make an appointment.

Exercise blog: Happy knee workout

With 2022 well and truly in full swing, we kneed to be taking care of our bodies (see what we did there?). Whether you are back playing sports, training at your local gym or simply going on a daily walk — the last thing we want is you suffering from a knee injury. Let’s look at some simple exercises that can help strengthen your knees and be combined for an effective workout any day of the week!

Squats

Squats are a multipurpose, knee strengthening exercise that target not only your glutes, but quads and hamstrings too!

●     Start standing, with your feet shoulder-width apart.

●     Slowly bend your knees and push your glutes back as if you were sitting in a chair — make sure to engage your core and keep your back straight, like a skier!

●     Bend as low as your range will let you (but ideally parallel to floor or lower).

●     Make sure your knees are tracking over your second toe (but not beyond your toes). If you are struggling with knees caving in, don’t go as low and slow the movement down.

●     Push up to standing position and repeat 12 times for 3 sets.

Lunges

Lunges, like squats, strengthen your quads, hamstrings and glutes. There are many variations but for knee strengthening we recommend a front lunge!

●     Start standing, with your feet shoulder width apart.

●     Step forward with your left leg and bend down until your left thigh is parallel to the floor. If your back knee can hover just off the ground even better!

●     Make sure your hips are level and your knee is still tracking over your second toe!

●     Push back into standing and alternate to the right leg.

●     Repeat 12 times on each leg for 2 sets.

Box jumps

Now these aren’t as scary as they seem! Box jumps are a great plyometric exercise that target your quads, glutes, hamstrings and calves. They are especially great for sport players as they simulate a high impact movement.

●     Stand about one foot away from a box, step or a stable ledge.

●     Slightly bend your knees and bring your arms behind you.

●     Propel forward and jump onto the box, using your arms as they swing forward.

●     Make sure to land softly, with both feet and slightly bent knees.

●     Again, we want your knees tracking over your second toes.

●     Step back down and repeat 10 times for 2 sets (or 3 if you are up for a challenge!)

If jumping is not for you (or if you have been recommended to avoid it), try stepping up instead!

Having any knee troubles? Would you like some guidance on exercises? Give us a call on 0439379847 to see how we can help.

Injury blog: Biceps tendinopathy

Ever felt a sudden rush of pain down the front of your shoulder? Was it when you reached for the treats at the top of the cupboard? Or whilst you were at tennis training? Maybe it was at the construction site? You could be suffering from biceps tendinopathy. Whether these situations apply to you or not, all of us can fall victim to it so let’s dive into this month’s blog to find out more!

What is biceps tendinopathy?

Biceps tendinopathy is an umbrella term that relates to pain, tenderness and impairment of the biceps tendons. Although strong, these tendons are particularly vulnerable as they are susceptible to overuse and strain from sport, work and everyday activities.

There are two types of biceps tendinopathy:

Distal biceps tendinopathy: occurs at the tendon where the biceps muscle connects to the elbow.

Proximal biceps tendinopathy: occurs at the tendon that attaches to the top of the shoulder socket.

Causes?

Distal tendinopathy is pretty uncommon. It is usually triggered by a direct trauma or injury, so our focus is on the proximal type in this blog.

Proximal tendinopathy is most commonly caused by overuse. Any repetitive overhead movement, especially when forceful, can trigger an initial bout of inflammation that can progress to a change in the structure of the tissue that makes up the tendon. Athletes are common victims, with sports like tennis, baseball, swimming, cricket and netball all requiring repetitive overhead actions.

However, we don’t only see sports people come in for help. If you are a plumber, electrician or tradesman alike, you may also be at risk.

Some other causes of proximal tendinopathy are:

●      Poor posture

●      Lifting something heavy

●      Poor overhead/lifting technique

●      Injury to the area

Symptoms?

When inflamed, the tendon takes up more of the joint and tissue space further irritating the area. This causes a loss in range of motion as well as pain. You may feel:

●      Sharp onset of pain in the front of the shoulder or shooting down the front of the arm

●      Pain exacerbated by overhead movements

●      Difficulty and/or pain when rotating your palm

●      Muscle weakness or tenderness

●      Clicking or other audible sounds when moving your shoulder

It is important to realise that tendon injuries, if not tended to quickly, can progress from an acute inflammation to a chronic, lasting pain which may eventually result in tearing of the tendon as the tendon tissue degenerates over time.

How can we help?

There are many different reasons for shoulder pain, so we first make sure to correctly diagnose. We may use a range of tests, along with a physical exam and history and to get to the root cause of the issue.

Once diagnosed, we first try to manage pain. Although complete rest is not recommended, try to avoid any activities that overload the area. We may prescribe isometric exercises as they are done without movement and can help  to reduce pain and begin to improve stability in the area.

After pain is managed, introducing strength-based exercises is important! Using eccentric exercises challenges the muscle through elongation of the tendon. We know exercises can be annoying but trust us, they REALLY do work!

This leads us on to…. Gradually getting you back to normal activity! As long as you are using your prescribed exercises, we can start introducing functional rehabilitation that involves progressions at a steady pace. We may also look at your throwing, lifting or hitting technique to see if any adjustments should be made to prevent recurrence.

It is also common for us to work on the surrounding joints and muscles as there are a number of tissues involved in shoulder/arm movement. We may use massage or stretches to help keep your muscles, joints and tendons flexible and minimise any undue load on the biceps.

The longer you put up with pain, the longer it takes to recover! If you are experiencing any shoulder pain or are worried you may be suffering from biceps tendinopathy, get in touch today, by calling 0439379847.

Back to work: Desk tips to remember!

The silly season is over, and we are all heading back to work! Whether you are going into the office, staying at home or doing a mixture of both — sitting in the same space for 8 hours a day can take a toll on your body.

Prioritising a suitable workspace is essential for your mental and physical well-being. Keep reading to learn some important desk tips!

1.    Adjust your desk chair

Using an adjustable chair is super important to your desk setup. You should move the height of your chair so that your elbows are resting at approximately 90-degrees. Your hips should be slightly open (so further than 90-degrees… More like 100-110 degrees). If your feet don’t touch the floor, don’t worry — use a foot support. Or failing that, use a ream of paper or a Tupperware container to make sure your feet have the support they need.

2.    Adjust your monitor/s

If you are using a laptop, we recommend investing in an external monitor. Your monitor should be directly in front of you, at an arm's length away. If you are using two monitors, make sure they are centred (to avoid overturning your head). The top of the monitor should be at your eye level — either adjust the height of the screen or use a couple of books to prop it up.

3.    Use an external keyboard, mouse and headset

Your keyboard should be positioned directly in front of you, about 10cm away from the edge of your desk. Your arms and shoulders should be relaxed to avoid any strain. Make sure your mouse is close to your keyboard to limit shoulder movement. We also recommend a headset or earphones for those of you that are frequently on the phone to avoid holding it in between your neck and shoulders. Bonus - in between calls you can  play some music through your headphones and practice your Britney or Madonna moves…  but you might want to check your blinds are down first.

4.    Move and stretch!

Sitting at the same desk for long periods of time can risk injury and strain to the body. We often find ourselves slouching after just 10-15 minutes at work, so remember to get up and move your body (see above - did someone say “vogue?” 😜)! We want you to be getting up every hour, so set an alarm if you must! Here are some helpful ways to get us moving at work:

●      Go for a walk

●      Grab something to eat or drink

●      Take a phone call outside

●      Have a meeting standing up

●      Stretch!

If you have any questions or concerns about your desk set up, then give us a call on 0439379847 or send us an email at catherine@holistichandsosteo.com and we will be happy to help!

Sacroiliac joint pain: We can help!

Many of us have experienced lower back pain at some point in our lives. Whether that is after a fall, running or simply sitting down for too long most days. SIJ is short for ‘sacroiliac joint’, and SIJ pain contributes to around 15-30% of back pain. But most of us don’t know much about it, so today we are delving into SIJ pain and how we can help!

What is the SIJ?

The SI joints are located either side of the lower spine, in between your pelvis, specifically, they connect the sacrum to the iliac bones — hence the name sacroiliac! The joints themselves are pretty immobile and only allow for a few degrees of movement, BUT they serve an important purpose as shock absorbers. They also help reduce the pressure on your spine by distributing weight across your pelvis, so it’s important that your back pain is diagnosed correctly!

What causes SIJ pain?

SIJ pain or SIJ dysfunction occurs when the SI joints are inflamed and are either restricted or moving too much. If they are restricted, they may be stuck in a slight rotation from their ideal position, which can wreak havoc on your pelvis and the rest of your body. SIJ pain could be triggered from:

•           Injury or trauma, such as a fall or car accident.

•           Persistent impact from running or climbing stairs.

•           Loose ligaments due to hormones in pregnancy.

•           Abnormal walking patterns.

•           Certain medical conditions such as arthritis. 

•           One leg being shorter than the other.

Symptoms

SIJ pain is typically felt in the lower back and buttocks, but can also present around the hip, groin and extend down the leg to the knee. It usually feels like a sharp, dull or a stabbing pain. In most cases, SIJ pain is typically felt on one side of the body but may present itself in both joints as well (but this is much less common).

Other common symptoms are:

•           Difficulty sitting for long periods of time.

•           Feeling of instability in the pelvis.

•           Difficulty sleeping on the affected side of the body.

•           Increased pain when walking or running.

•           Pain with certain movements e.g. sitting to standing, bending, twisting.

We can help!

Sacroiliac pain is often misdiagnosed as another back injury, so we will perform a thorough examination to ensure we correctly diagnose and treat your body. This may involve checking where your pain is located, your posture, how you walk and even muscle strength.

Once correctly diagnosed, we can use a range of soft tissue massage and manipulation (if needed) to help release tight muscles and realign the pelvis. This will also be accompanied by some stretches and strengthening exercises for your glutes and core muscles.

In some instances, we may recommend a sacroiliac belt to help stabilise the area, especially when the joint is moving too much and is very painful (commonly seen in pregnant women when their ligaments begin to relax). 

If you are currently experiencing SIJ pain, we recommend avoiding running and limiting movements that inflame the joints, such as lifting and jumping. Even sports such as cycling and golf may cause pain and discomfort.

Below are a couple exercises to try at home to strengthen your core and glutes:

Bridge: Lie down on the ground with your knees bent and feet on the floor. Place your palms either side of your body and slowly raise your hips. Hold for 5 seconds, then slowly lower your hips. Repeat 8-10 times.

The bird dog: Start on your hands and knees, make sure your hips and shoulders are square and you are looking towards the floor. Slowly extend one arm and the opposite leg. Hold for 5 seconds before releasing down and changing to the other arm and leg. Repeat 8-10 times.

If you think you may be suffering from SIJ or lower back pain and want to avoid experiencing it in the future then give us a call on 0439379847 to book your appointment! 

Five foods you should try

Getting bored of the food you eat day in, day out, week after week?! Well lucky for you we have some suggestions for you to help spice up your shopping list and keep you healthy into the festive period (where we’re all likely to pig out and indulge on chocolate, desserts, and cake… and chocolate… and cake… what’s that? we’ve already said chocolate and cake once? So sorry, we can’t quite hear you through all the chocolate and cake!)

⮚      Truffles: OK stay with us. Everyone knows truffles are pretty pricey! We don’t dispute that, but they are starting to become more readily available. And they taste GREAT! We appreciate they are a type of fungus, which might put a lot of people off, but seriously, you should give this little golden nugget a try if you can. Considered a complete source of protein and boasting a host of other health benefits (including having antioxidant, antibacterial, and anticancer properties), this is a must for your shopping list at some point. Black truffles are the most affordable kind, but there are various types on the market. Not sure you want to spend the money? Try a truffle oil first (much more affordable) to see if it sets your tastebuds alight.

⮚      Spirulina: Most commonly sold in powder form, spirulina (an algae) is considered by many to be the most nutrient rich food on the planet. It is packed with antioxidants, vitamins, protein (another source of a complete protein) and iron. You can enjoy this one mixed with just water or added to your morning smoothie. Get ready for the green!!

⮚      Hemp seeds: Don’t be alarmed. Yes, hemp seeds come from a cannabis plant, but rest assured they won’t leave you feeling paranoid or have brain altering effects. And you won’t be breaking any laws either. They are a rich source of protein, omega-3 fatty acids, fibre, have antioxidant properties, and are great for the brain, heart and skin. Simply sprinkle over yoghurt, breakfast cereals or salads.

⮚      Insects: By no means a commonly consumed food in a western diet, insects have been consumed in many cultures across the world for centuries. If you can see past the fact you are eating a creepy crawly, these crunchy treats are full of protein and are a nutritious alternative to many meats. And are considerably more sustainable. Go on… give them a go. We hear crickets and mealworm are particularly good options if you’re adventurous (just do your research before picking up bugs willy nilly).

⮚      Dark chocolate: Okay, on a more serious note - this one we know you can find in your local supermarket. We know there is a good chance you have tried dark chocolate at some point in your life, but considering the silly season is nearly upon us, we couldn’t resist. And there is no denying, dark chocolate trumps it’s milk and white counterparts in every possible way. Cacao seeds (used to make dark chocolate) have incredibly high antioxidant properties. This year, give yourself a healthier treat and choose the dark side. We don’t think you’ll ever go back!

So, there you have it. Five (or should we say, four?) foods you should definitely try this festive season. Enjoy a healthy Christmas this year and you’ll be starting the New Year feeling great!

Merry Xmas everyone!!

The Nervous System

Have you ever wondered what makes our bodies do what they do? Why we move, talk, breathe and everything in between? Well, there is one system of the body that is primarily responsible for driving all those things… your nervous system.

What is the nervous system?

The nervous system is a complex collection of nerves and other nerve tissues that intertwine and interact with all the other 10 systems of the body. Even though it is found throughout the whole body, it equates to less than 5% of the total body mass, making it one of the smallest systems of the body. This is hard to get your head around when you consider there are billions of nerve cells (aka ‘neurons’) that make up the system. It’s mind-boggling stuff!

The nervous system is made up of two main parts:

❖    Central Nervous System (CNS)

❖    Peripheral Nervous System (PNS)

Central Nervous System

The CNS is made up of the brain and spinal cord. The brain is housed inside the skull and connects to the spinal cord through a hole in the base of the skull. The spinal cord runs down the centre of the body and is protected by the spinal column, which is made up of numerous vertebrae (the bones of the spine). The main roles of the CNS include:

❖    Processing incoming sensory information from inside and outside the body

❖    Sending out commands to the muscles to contract

❖    Sending out commands to glands to release hormones

❖    Acting as a control centre for emotions, thoughts and memories

Peripheral Nervous System

The PNS is made up of all the other nervous tissues that sit outside of the CNS. The nerves that travel from the brain (i.e. cranial nerves – of which there are 12 pairs) and spinal cord (i.e. spinal nerves – of which there are 31 pairs) to the rest of the body and back again make up a large part of the PNS. There are also various other types of nervous tissue that form this system.

The PNS is further broken down into the following parts:

❖    Somatic Nervous System (SNS) - Also referred to as the ‘Voluntary Nervous System’ which controls the voluntary movements of the body.

❖    Autonomic Nervous System (ANS) – further broken down into sympathetic and parasympathetic divisions (the parts of our nervous system that control our ‘fight or flight’ and ‘rest and digest’ responses, respectively)

❖    Enteric Nervous System (ENS) – relating to the gut

All the above subdivisions of the PNS have a sensory part which transmits information to the brain and spinal cord, and a motor part which transmits information to the body to drive an action. For example, the motor part of the SNS drives contraction of our skeletal muscles allowing our bodies to move. Whereas the motor part of the ANS drives contraction of smooth muscle (found in the arteries and the gut) and cardiac muscle (our heart muscle). The main difference being, the SNS works on a voluntary basis as mentioned above (i.e. we choose to move our arm), and the ANS works on an involuntary basis… it is automatic (or autonomic, hence the name) and all actions occur without us choosing or even really knowing about it (i.e. our heart beating). Cool, huh?!

Functions of the nervous system

OK, so we’ve just thrown A LOT of info at you, but hopefully you are starting to see how the nervous system is made up and what jobs it is responsible for. The main overriding job of this system is to control the internal conditions of the body so it can function correctly. We move, we talk, we breathe… and everything in between!

If you’re a visual person and need to see or read a real-life example, then think of the nervous system as working like this:

❖    You are standing at a pedestrian crossing and the green figure lights up with a corresponding beep. The sight of the light and sound of the beep stimulate receptors in the eyes and ears. This is sensory information.

❖    This sensory information is then relayed to the brain and processed, and a decision is made on what to do (this is actually known as integration, if you really want to know).

❖    The brain then decides which muscles to contract to allow you to walk across the crossing to the other side of the road and signals them to move. This is the motor function.

So just remember… sensory, processing and motor, and you have the basic functions of the nervous system under wraps!

Right… who is ready for their exam?!

Interested in learning more about the body? It’s fascinating! If you are keen to learn more about what we do, or even move into the field of osteopathy, please do come and chew our ears off next time you are in. Our fantastic profession is always on the lookout for new talent. And you get to spend your life learning about all the cool things the human body can do, as well as helping people reach their full potential! What’s there not to love!

Injury blog: Concussion

Concussion, aka ‘mild traumatic brain injury’, has been the topic of much research and discussion between health professionals in recent years. It is a particularly important topic amongst practitioners who treat sports people on the field and in the clinic setting. Although concussion in sport is a common occurrence, anyone with a head can get concussion… so that’s everyone then!

What is concussion?

Concussion is the word used to describe a minor head injury that is usually sustained by either:

v  A blow to the head (e.g. hitting your head during a fall or being hit on the head by an object)

v  Your head going through a sudden change in direction (e.g. during a car accident or a quick change in direction on the sports field)

During a trauma, the force sustained to the head causes the brain to move and hit the inside of the skull. This leads to inflammation and damage to the nerve tissue of the brain. This can affect the function of the brain in many ways and can lead to a wide variety of symptoms. The symptoms depend on what part of the brain and other body parts (i.e. the neck and other parts of the spine) are affected.

Who gets it?

Concussions are very common in sports people, especially those that partake in contact sports like boxing and football (any form), or a sport that leaves a person susceptible to a fall (i.e. cycling, skiing / snowboarding and horse-riding). Anyone who hits their head, or has their head thrown around during a sudden movement can become concussed. Car accidents are common causes in the general population where whiplash type injuries can lead to the brain being thrown back and forth inside the skull.

Signs and symptoms

Concussion can lead to a wide range of signs and symptoms, including any combination of:

·       Loss of consciousness (30 minutes or less)

·       Amnesia (i.e. an inability to recall what has happened / memory loss)

·       Persistent low-grade headaches

·       Dizziness, vertigo and loss of balance

·       Confusion

·       Brain fog

·       Nausea and vomiting

·       Visual disturbance (blurred vision or seeing stars)

·       Drowsiness

·       Light and noise sensitivity

·       A blank / vacant look on the persons face

In the majority of cases, symptoms will come on quickly or at least within the first few hours after the injury occurs.

Treatment

It is unlikely you will see an osteopath in the immediate aftermath of a head injury, unless you are a sportsperson who is under the care of an on-field osteo. After a head knock, if someone is suspected as having a concussion, it is normal procedure to see a medical professional (i.e. a GP or on-site osteo / physio) to be checked out. Severe impacts may require hospitalisation. In mild cases, once the treating practitioner is happy that symptoms are stable, you will usually be sent home to rest and recover. Many people feel okay at this point and are keen to return to playing, but this should be avoided because the consequences of a second head injury can be much more severe. The best and only thing you should do at this point is follow your doctor’s orders!

A mild concussion usually recovers within two weeks, but symptoms can persist for some people for weeks or months following a head injury. If this occurs, this person is said to be experiencing post-concussion syndrome. These symptoms should resolve with time, but again, they can persist in some people.

Once you are in that stable stage of a concussion, it is fine to seek out the help of your friendly neighbourhood osteo. Osteopathic treatment has been shown to be an effective and safe treatment option for people suffering from stable concussive symptoms. A blow to the head can start off a chain reaction around the body and may have immediate effect on the function of the spine and shoulders. We can assess and treat these dysfunctions to get you through your concussion safely and in as little pain as possible.

Concussion? We can help you today! Please call and speak to us on 0439379847 f you need more information on concussion or are unsure our treatment is right for you.

Arthritis: Osteo- or Rheumatoid?

Every October 12th marks World Arthritis Day, a campaign to raise awareness for people with rheumatic and musculoskeletal conditions across the globe. There are many forms of arthritis, each with their own features and ways they affect the body. ‘Arthritis’ is an umbrella term used to describe any condition that affects the joints of the body and is derived from ‘arth’ meaning joint, and ‘itis’ meaning inflammation. Something a lot of people do not realise is there are over 100 different types of arthritis.

Here’s a quick-fire guide to two of the most common types of arthritis… Osteoarthritis (OA) and Rheumatoid Arthritis (RA). These conditions are often mistaken for each other in the general population but are two very different conditions.

Osteoarthritis (OA)

OA is a chronic, progressive condition that commonly affects the spine, hands, hips, knees, and ankles. Its main feature is the breakdown of the cartilage that lines the ends of bones in a joint. The underlying bone and surrounding muscles, ligaments and tendons also become affected and gradually degenerate over time. This condition is often referred to as ‘wear and tear’ of a joint, but more accurately it is result of the body trying to constantly repair itself due to excessive strains being placed on the joints due to poor stability and movement of the body.

Rheumatoid Arthritis (RA)

RA is a chronic, autoimmune disease that commonly affects the hands, feet (i.e. small joints) and spine. This condition is driven by the body’s immune system attacking its own tissues. This leads to widespread and permanent degeneration and destruction of the joint tissues, and a characteristic deformity of joints, particularly those of the fingers and toes. RA is a body-wide condition that also affects the nerves and organs of the body, including the heart, lungs and eyes.

Who does it affect?

OA can affect people of all ages but is more common in those aged 45 years and over, and is most common in people who are 75 years and above. People who are overweight and obese are more likely to develop this condition, and there is more chance of having this problem if there is a family history. Injury and repetitive day-to-day movements are also contributing factors.

RA is also most common in those aged 75 and up. The onset of this condition usually occurs anywhere between the ages of 35-65. There is a strong genetic link with this disease, so if there is history in your family, there is a higher chance that you will also develop this condition.

Both conditions affect women more than men.

Signs & symptoms

Both OA and RA share the following joint symptoms:

·       Inflammation and pain

·       Swelling

·       Stiffness

·       Loss of function

There are some differences in presentation though. Whereas OA usually affects joints on one side of the body, RA commonly affects both sides at the same time. OA is also more likely to affect the larger joints like the hip and knee, whereas RA most commonly affects the small joints of the hands and feet.

As already discussed, RA also affects other systems of the body, so you are more likely to experience symptoms relating to the nerves, heart, lungs (and other organs) and eyes with this condition.

Treatments

As it stands there is no cure for either condition. There are treatments for both conditions which help to manage and slow the progression of symptoms.

OA is best helped by leading a healthy lifestyle, keeping your weight in check, moving regularly and well, and staying in touch with your osteopath on a regular basis 😉. Seriously, osteopathic treatment is a safe and effective way of managing joint pain relating to OA, so we highly recommend coming in for a consultation so we can put a plan in place and help you manage the condition going forward. You don’t have to do this alone! We can also help to advise on the use of movement aids, including the use of walking sticks, frames, braces and orthotics.

If you have been diagnosed with RA, it is likely you will be under the care of a rheumatologist who will help you to manage your condition medically alongside your GP. RA also requires you to stay flexible and strong, so exercise is an important part of your treatment. Osteopaths can also help people with RA. We can work with you to ensure your joints move well so you can retain function into your later years.

Do you have a diagnosis of arthritis? We are your people! Call us today to book your consultation.

Injury blog: Bone fractures

“You’ve fractured a bone.” Probably the last thing anyone wants to hear when the doctor or nurse in the emergency department approaches you following an x-ray. Not two hours earlier, you’ve gone into a 50/50 challenge on the pitch with an opponent and came out feeling something wasn’t quite right. Who would have thought a simple, unintended stamp on the foot could lead to so much pain?!

Sometimes it is obvious you have fractured a bone. If you have an accident or fall and look down and your immediate reaction is hmm… my leg or wrist is usually much straighter than that, then there is a good chance you have fractured a bone. Other times, it may not be so obvious. Take for example the stamp on the foot scenario above or taking an impact into the ribs or spine. These may not leave your body deformed, but it doesn’t mean a fracture hasn’t occurred. There are usually some tell-tale signs and symptoms that go alongside a traumatic event. Pain and not being able to use the body part as you normally would are big ones. There may also be evidence of bruising or swelling, although these do not always appear right away.

What is a fracture?

A fracture is a broken bone. Many people think fractured and broken bones are different, but they are not. As we move around this world in our own little human way, our bodies are subjected to forces acting upon them from the environment around us. Most of the time we don’t even notice these forces acting upon us as our bodies just soak them up as we go about our daily tasks. If the forces increase in strength (E.g. an angry opponent taking you out on the rugby field while you are running at top speed), we may then notice them. Ouch! If the force becomes too great for our bodies to handle, that’s when more serious injury occurs. For a muscle, tendon or ligament, a tear or rupture occurs. When bone is involved, it fractures. Bones can fracture in many ways, with some being more serious than others.

Types of fracture

There are many different types of bone fracture. Let’s get familiar with them, as the lingo can help you to understand what has happened:

§  Simple / closed: The bone breaks without breaking through the skin.

§  Compound / open: The bone breaks through the skin. There is a high risk of infection with these types of fractures.

§  Non-displaced / stable: The bone breaks but the pieces maintain alignment.

§  Displaced / unstable: The bone breaks and the pieces lose alignment. Unstable fractures usually require surgery to correct.

§  Transverse: The break occurs straight across the shaft of the bone.

§  Linear: The break occurs straight along the shaft of the bone.

§  Oblique: The break occurs diagonally across the shaft of the bone.

§  Spiral: The fracture line twists around the bone shaft, usually the result of a strong twisting force placed on the bone.

§  Comminuted: There are several bone fragments — a complicated and serious!

§  Impacted: Two parts of a bone are driven into one another.

§  Greenstick: Seen in children where the skeleton is still quite flexible and has not transitioned completely from cartilage to bone. This is a partial fracture where one side of the bone breaks, but the other side stays intact.

§  Compression: Most seen in the spine where two vertebrae are forced against one another leading to collapse of the body of the bones.

§  Stress: An overuse injury. A small, repetitive stress is placed on a bone over and over until a small crack appears. These can then progress if left untreated.

§  Avulsion: These occur when a forceful muscle contraction creates a strong pull, breaking away the bone underlying the tendon of the muscle.

§  Pathological: These are fractures that occur due to the presence of an underlying medical condition such as cancer or osteoporosis.

There are a lot of words, but as an example, it is possible to have a non-displaced transverse fracture of your femur (thighbone). It is also possible to have a displaced transverse fracture of your femur. The difference being the two parts of the bone remain aligned in one, but not aligned in the other.

Can my osteo help?

We can absolutely help you recover from a bone fracture. We are unlikely to be your first port of call when you fracture a bone unless the underlying cause of your pain is a stress fracture. We do often see these before they are diagnosed by an x-ray or bone scan. Most people end up in the emergency department of a hospital following a fracture, and then once the initial period of healing is over, they will consult an osteopath for further help. Following a fracture, the muscles and joints close to the break will have been affected, decreasing your ability to move that body part. This is where we come in!

Recently fractured a bone and have been given the all-clear to start rehabilitating? Consult us today by calling 0439379847. We’ll see your bones (and the rest of you) back to full health!

Tips for your home workout

One of the positive things to come out of extended periods of lockdown over the course of the COVID-19 pandemic is it has given people chance to get in touch with their bodies. With gyms closed at various times, the home workout became the choice for many. Those who previously decided to give exercise a miss because of busy schedules, suddenly had the chance to jump into some form of daily exercise routine, even if it was time-restricted in some way.

Whether you are a long-time fitness fanatic, recent convert, or are only now thinking of getting yourself in shape, we’ve put together some pointers on how to make your home workout an enjoyable, safe and beneficial part of daily life. Follow these tips and you’ll soon be wondering why you haven’t been doing it all your life!

Get advice

Fitness doesn’t have to cost the earth, but we fully recommend getting some advice from a professional (ahem… like us!) before you get into a full-blown routine, especially if you are new to fitness or working out regularly. The beauty of seeing your osteopath before getting started on this path is we can assess your bodily movements and discuss with you your expectations and aspirations. Some time and money spent with a movement specialist (like us!) before you start can greatly decrease your chances of early injury and a huge setback in your plan to donning the best bod in town! Depending on your past medical history and current health issues, some forms of exercise may not be 100% suited to you, so getting advice on this can also be beneficial to reduce risk of flaring up an old injury or making a current one worse. Consider this option (seriously). It will be money well spent and you won’t regret it.

Go all in

If you want to succeed with exercise, you should go all in from the beginning. What we mean by this is that it needs to become part of your daily life… part of your routine. It’s possible to start seeing and feeling some very positive results quickly if you exercise regularly and make it part of your weekly schedule. If you exercise or workout just once every 10 days (or just very irregularly), you are unlikely to see positive results (including increased strength, decreased pain and physical changes in your body) very quickly, if at all. If you want a benchmark to aim for each week, the World Health Organisation recommends the following for adults:

·       At least 150-300 minutes of moderate aerobic exercise; or

·       At least 75-150 minutes of vigorous aerobic exercise, per week

·       Moderate or greater intensity muscle strengthening exercises for 2+ days a week

Take home point is… GO ALL IN! It’s time to invest in your health.

Diet is key

If you’ve taken the step to start improving your health by ramping up your exercise regime, it is highly recommended you eat a balanced, clean diet as well. This will help to maximise the effects of exercise, help you maintain a healthy weight / lose weight (if required), and reap the benefits of a healthy body and mind. Make no mistake, working out hard to then go and stuff yourself with processed, fast foods and chocolate is completely counterproductive. When you work out, your body undergoes change at a tissue level. For example, muscle fibres tear and then repair following exercise. For repair to take place, the body needs all the good stuff, including protein, vitamins, minerals, and much more. You can’t get the right stuff from rubbish food. We can help you get on track with your diet if you need some help… it’s all part of the service.

Water, water, water!

When we push our bodies during exercise, we sweat, and place demands on the various tissues that make up the body. Chemical reactions take place left, right and centre. All of which require water to work. We become dehydrated, and unless we replace that water (remember the human body cannot produce water on its own), we stay dehydrated, processes start to break down, you feel sluggish and low on energy, and everything is pretty much rubbish. Then you won’t feel like you want to exercise! So, drink lots of water, especially during and after exercise to replace the stores of water in your body that you inevitably lose. This will keep your body ticking along nicely and keep your mind fresh and alert and ready for the next set of squats and lunges!

Don’t ignore pain

Exercise can be very enjoyable. Sure, when you push yourself hard, it might hurt a little inside. You may wake up the following day a little sore (this is normal) and sorer the day after that (this is also normal), but exercise should never be “ouch” painful. If it is, something is wrong, and you should stop. The chances are you are performing a movement incorrectly, or something in the way your body moves needs to be assessed and corrected to ensure you are able to perform the movement properly without placing undue strain on the joints and muscles. It’s easy to think to yourself ‘no pain no gain’, but this statement causes many people more problems than it’s worth. Ignoring pain can lead to significant injury, setbacks in your exercise journey and a very unhappy you. Not to mention possibly having to take time off work while you recover and not being able to pick your kids up and run around with them. Don’t take a chance on pain. We revert you to tip one on this blog… Get advice from your osteo!

So… are you ready to change your life for the better, forever? If you are and want to get some advice, please call us today on 0439379847 and let’s get cracking!

Injury blog: Muscle strain

Have you ever gone to reach your leg out for a ball just that little bit too far, or tried to suddenly sprint off from a standing still position and felt a painful tug, pull or tearing sensation in your leg? If you have, there is every chance you have been the recipient of a strained muscle. Muscle strains (aka ‘tears’) are up there as one of the most common conditions we treat in the clinic. A strain can theoretically occur   anywhere in the body where there is muscle tissue (which is almost everywhere in the body!), but some muscles are more susceptible to straining than others. Interested to know more? Read on…

What is a muscle strain?

Our muscles are essentially made up of a combination of contractile and non-contractile tissues. So, parts that actively move and contract, and parts that do not actively move and contract, respectively. Throw in some protein, fat, water, a whole heap of intertwining membranes all arranged in long fibres, and bingo… you have a muscle (it’s a bit more complex than that, but you get the gist!). Simplistically, at the end of each muscle is a tendon, which attaches it to a bone. When the muscle contracts, it pulls on the bones and movement of the body occurs.

Proteins within the muscle fibres are responsible for creating the force required to move a body part. When the force is too great for the muscle to handle (for example when we stretch or load it beyond its limit), the whole system fails and a strain or tearing of the muscle fibres (and possibly it’s associated tendon) occurs.

The most strained muscles of the body are the hamstrings, calf and quadriceps muscles. These are large leg muscles that are exposed to the highest amounts of force in the body.

Grades of a strain

Strains are graded based on the severity of the injury:

§  Grade 1: Only a few fibres are torn

§  Grade 2: A greater proportion of fibres are torn, but not all of them

§  Grade 3: A complete tear of all fibres

A grade three strain has the largest amount of damage to the muscle and so has the longest recovery time. It is important to note that there is no hard and fast rule with recovery though, as similar graded strains between different people can take varying amounts of time to recover (meaning it’s not just about physical damage when it comes to recovery!).

Signs and symptoms

Signs and symptoms of a muscle strain include:

§  Pain (due to irritation of nerve endings during the tearing process)

§  Bruising (due to damage to small blood vessels within the muscle)

§  Swelling

§  Loss of strength and function in the affected body part

Treatment

Initial treatment for a muscle strain focusses on reducing the immediate symptoms of pain, swelling and loss of movement, as well as limiting the amount of scar tissue formation that occurs during the recovery process. Expect us to ask you to continue moving! Movement is key to muscle recovery, but at the same time it is important not to continually damage the recovering muscle fibres, so we’ll advise you to steer clear of over-stretching the area and keeping any movements slow and within a pain-free range.

Ice and compression may be used early on to control and reduce swelling and pain. We may also help this process using our hands by gently massaging the areas around the site of the tear (but not directly on it).

Once the initial symptoms have subsided, it will be time to progressively ramp up the movement and exercise. We will also be able to get more hands-on around the area, whilst always ensuring the areas distant from the injury are staying pain free and functioning well too. Remember, a tear in your calf will have a direct effect on your upper leg, pelvis and low back. We’ll keep your body in check!

Focus can start to switch to faster and more powerful exercises. When a muscle tears, it loses strength, and you feel that with reduced ability to perform a normal everyday task. Strength needs to be built back up so the muscle can start to withstand and transmit greater forces passing through it again. There are a few different elements to strength training that can be quite confusing to get your head around, but do not worry. We know how your muscle should work and will continually assess you and progress you as appropriate.

The ultimate aim is to achieve a return to your pre-injury level of fitness so you can return to playing, working and living as you were before the injury occurred. Although having some extra fitness in the tank is always a good thing, so if we work you extra hard with the exercises, it’s so you return fitter than you were before being injured. This greatly reduces your chance of injuring the same body part again in the future.

Have you strained a muscle and are ready to say goodbye pain? Look no further than your trusty osteo! Call us today on 0439379847 to book your appointment and get ready to wave hello to us… and goodbye to that muscle strain!

COVID-19 check-in!

Human posture and why it’s important we look after it

Posture, posture! Remember when you were a kid and your parents used to tell you to “Stop slouching!” and “Sit up straight!”? Well, however annoying that may have been at the time, your parents had your best interests at heart. They were looking ahead to the future and trying to save you the woes of having developed poor posture, and the effects that can have on you as an individual.

What is posture?

Posture is described as the position a person holds their body at any one time. Humans evolved to adopt an upright bipedal (i.e. two-feet on the ground) stance. A person’s ability to adopt and maintain an upright posture is a balance between gravity acting on the body, and the strength a person has to withstand the constant barrage of that force. Because our bodies are so versatile in movement, it is possible for a human to take up many different postures. Standing and sitting are examples most people are familiar with.

Advantages and disadvantages

So why did humans evolve into an upright posture? What are the advantages of this position? Are there any disadvantages?

Advantages of an upright posture include:

•           It allows the arms to move freely

•           It allows the hands to be free to be used to carry out important tasks

•           It allows the eyes to be higher off the ground so that we can see further into the distance

We couldn’t play tennis, walk and talk on the phone at the same time, play guitar on stage, or see danger coming from a distance if we took up a permanent ‘all fours’ position. So whilst this posture allows humans to do wonderful things with their bodies, it does actually come with some disadvantages:

Disadvantages of an upright posture include:

•           It places greater loads on the spine, pelvis and legs

•           It is a less stable position than an 'all fours' or quadruped posture

•           It makes the heart work harder to pump blood to the brain

As osteopaths, we are particularly interested in this first example. Increased or excessive loads on certain joints of the body over time is a big risk factor for the breakdown of these body parts. Osteoarthritis classically affects the joints that take the most load through them throughout a person’s life. Common joints affected by this include the lower segments of the spine, hips and knees.

However, the body is resilient, and if looked after throughout life with good nutrition, good movement and regular servicing by an expert osteo, you can be sure the body will see you through life quite well.

When a person comes to see us for treatment of a problem, we always take posture into account. A person’s genetic make-up, age, gender, environment, emotions and level of physical activity can all play a role in how posture develops and is maintained. All things considered, a plan can be put in place to ensure your posture keeps you upright, moving well and looking into the future, as well as avoiding any nasty postural dysfunctions that can heavily impact your quality of life.

Having trouble being upright on your feet without pain? Call us today on 0439379847 to book an appointment!

Gait - walking you through it

Walking would appear to anyone as being a simple action carried out by many people, every second of every day across the globe. For the average Joe, walking is simple. We learn to walk from a very young age, and then we don’t really have to think about doing it after that… Until something goes wrong with the body. Read on to find out more about the wonderful phenomena that gets us humans around from A to B.

What is gait?

The manner or pattern in which we walk or run is referred to as ‘gait’. This word is pronounced exactly the same as the word ‘gate’. Although it seems a very simple thing to do, and indeed most of us are able to carry out this task with incredible ease, it is possible only through a combination of extremely complex bodily movements. It is something many of us take for granted, unless you have experienced not being able to walk properly, or at all. You can think of gait as a repetitive, controlled fall with a forwards movement in a straight line.

Phases

It is useful to think about gait as a cycle of movements. The human gait cycle starts when the heel of one foot touches the ground, and ends when the same heel touches the ground again. The whole cycle can be broken up into two main phases:

•           Stance or support phase: This begins with the heel of one foot hitting the ground, moving through to the whole foot (as it keeps contact with the ground) and ending with the heel lifting off before moving into the…

•           Swing phase: This begins when the toes of the same foot lift off the ground, swinging the leg forward before the heel hits the ground again to begin a new cycle.

While one leg moves through the stance phase, the other leg is moving through the swing phase. The whole cycle takes approximately one second in the average adult and results in the forward movement of the body. It gets you from your bed to the toilet first thing in the morning, then to the kitchen, your workplace and finally back to bed again.

Functions of gait

It might seem silly, because the main function of gait is to allow us to move our bodies. But, when broken down, gait comes with many benefits:

1.        It provides support to the head, trunk and arms as we move

2.        It helps us to keep an upright, balanced posture

3.        It allows us to control foot movements, so we can dodge obstacles in our path

4.        It creates energy through muscle contraction to begin, maintain and speed up movement

5.        The action of the muscles involved provide shock absorption to the many forces acting on the body as we move

What can go wrong?

Our gait can be affected in many ways. Some effects can be serious and devastating, resulting in permanent change to the way you move. A person who experiences a stroke may end up losing function in the muscles that control ankle movement, leading to a ‘drop foot’. This causes the toes to catch the ground as they swing their leg through which can easily lead to a person falling. The neuro-degenerative condition, Parkinson’s Disease, can result in a person having a ‘shuffling gait’, where the feet essentially stay in contact with the ground permanently and the person moves by shuffling or dragging their feet along the ground. This issue, like many other problems that can lead to significant changes in the gait cycle movements, is a huge risk factor for a person falling, and potentially experiencing a life altering injury (i.e. a serious head strike or hip fracture).

Other effects may be less severe and reversible following correct rehabilitation of the problem. A simple knee injury is a good example here. You twist your knee playing basketball and that knee becomes painful. The pain causes you to shift your weight to and favour the other leg, leading to excessive strain on that side of the body. The body will compensate well to keep you moving, even if not in the usual smooth manner. Eventually the knee injury heals, but it is quite possible you will be left with unresolved strains and tensions running up the injured and uninjured sides of the body. And this is why you should always get us on board from the word go!

We can help

Osteopaths are experts in human movement. We know how you should move. We are trained to recognise when things are not quite working properly. And we know how to get you back to your true self. Don’t take a chance on it. A simple injury that is not treated correctly from the beginning can lead to bigger problems down the line. Be smart, seek help from professionals (i.e. us!) and enjoy the fact you can walk unaided or unhindered for years into your future.

Do you have an injury or condition affecting your ability to walk normally? Call us today on 0439379847 to book an appointment.

Coffee addict? Effects of coffee on the body

Are you a coffee lover? What’s your go to choice… Latte? Cappuccino? Or a straight up espresso shot? Coffee has taken the world by storm in recent years and is now one of the most popular drinks for millions of people. Statistics show that over 166 million 60-kilogram bags of coffee were consumed globally in 2020/21. But is it good for you?

What is coffee?

Most people are familiar with coffee beans. The beans grow inside a casing called a cherry, which grows on a tree. What many people don’t realise is the tree is a flowering tree. Ah nice!

Health benefits

There are many health benefits associated with coffee consumption. The benefits come from the wide array of nutrients packed inside those little beans. Some of the key ingredients of coffee include caffeine, acids, oils, and various other compounds. Health benefits include:

•        Coffee has anti-bacterial, anti-viral, anti-fungal, antioxidant and anti-inflammatory

properties

•        Caffeine in coffee reduces the chances of developing many diseases including

Alzheimer’s and Parkinson’s disease

•        Kahweol in coffee has been shown to have anti-cancer properties

•        Polyphenols in coffee help in weight management by increasing resting energy expenditure

It’s not all good…

As with everything when it comes to diet, excessive consumption can lead to adverse effects on the body. Some of the negative side effects of excessive intake include:

•        Increased levels of cholesterol and fats in the blood

•        Increased blood pressure and heart rate

•        Increased levels of anxiety and insomnia (the inability to sleep)

•        Digestive issues including diarrhoea and reflux

Where we come in

As with all things diet related, your trusty osteo can provide you with advice and help you to work through any diet-related issues you may be having. We understand the body and its intricate workings. You may come to us for a pain-related problem, but our job is never just about pain. If you’re in pain, but have also been experiencing anxiety, digestive dysfunction and are having trouble sleeping, our thorough questioning process can help to open doors to some of these issues (however, some of these may require a doctor referral… but we can also help with this). We look at every patient as a whole being, so just looking at the muscle that is sore would be doing you a disservice. Diet plays a huge part in the way you function as a human. Coffee being one part of your overall diet.

Here’s a tip… try to balance out your coffee intake with plenty of fresh water throughout the day. Water helps to purify the body. And keep your intake of coffee to moderate levels. Research shows 3-5 cups a day can beneficial for the average adult.

Want tips for a healthy diet? Osteopaths are full of great nutritional advice. Call us today to start a discussion and schedule your appointment!

Now we think it's time for a coffee. Ours order is a flat white… extra shot! What's yours?

Eat. Rest. Digest. Repeat.

Have you ever wondered about the inner workings of your body? We regularly talk about muscles, bones and joints, but this month we switch focus to our digestive system. Without this system working properly, the rest of the body can really struggle… which is why us osteos like to keep a close eye on it.

What is the digestive system and what does it do?

The digestive system is the system that is responsible for breaking down all of the food and drink we consume into useful stuff for the body to use. It is essentially one long tube which starts at the mouth and ends at the back passage. In-between, the tube is divided into different sections, all of which have their own job in the process of food breakdown. On the journey from mouth to back passage, the tube is joined by a few assistants (called organs), which feed the tube with juices that help to mulch up the food.

The tube (or 'gut') is broken down into the following sections:

•        Mouth: Food goes in, we chew, and the process of digestion begins with the mixture of food and saliva.

•        Oesophagus (aka ‘food-pipe’): This is the connecting tube between the mouth and stomach. The food-pipe is able to push food towards the stomach using muscles in the wall of the tube. Interesting fact… We do not voluntarily control this movement, and we also cannot feel it happening!

•        Stomach: An expanded section of the tube where the food is stored for a short while. Muscles of the stomach contract to mix the food with digestive juices and turn the solid food into a liquid.

•        Small intestine: Juices from our liver / gallbladder and pancreas enter the tube at the beginning of the small intestine to mix and breakdown the food from the stomach to make it suitable for the body to begin to absorb. Absorption of many nutrients (including broken down carbs, proteins and fats) happens in the small intestine.

•        Large intestine: This section is responsible for removing any remaining water from the food and putting it into the bloodstream, as well as forming the stool we eventually pass through our back passage. What we pass is the left-over material the body has no use for.

•        Anus: The final part of the digestive system. We all know what happens here.

In a nutshell, it's a long and winding road from food in, to stool out. The digestive system breaks down the food we eat, absorbs all of the good stuff and leaves all of the unwanted stuff for us to get rid of.

You’re asking me questions about the food I eat… all I want is help with my low back pain!

You might be thinking to yourself, why is my osteo so interested in what food I eat when I have come asking for help with pain?! It’s a fair question, and you wouldn’t be the only person to ask it. The old phrase, “you get out what you put in” is very relevant when it comes to the body. And it's pretty simple when it’s broken down (excuse the pun!) in front of you. Our bodies require a wide range of nutrients in order to function, repair and grow. For example, we need to be able to break down carbohydrates in pasta to provide the body with glucose to use as energy, so our muscles can contract and move us around.

If we don’t feed the body with the right amount and quality of nutrients it needs, then the body can start to feel sluggish, disease can take hold, and you might not feel like you can do simple things like run or jump as easily as you used to. Our point is, your body is only as healthy as the food and drink you consume. Many of the sugary and nutrient-poor foods modern day society consumes can even lead to higher levels of inflammation in the body which can play a major role in how someone experiences pain.

This is why we are so interested in what you eat each day. Yes, as osteopaths we primarily treat the musculoskeletal system using hands-on techniques, but always remember the body is a whole. It is a maze of interlocking systems. If one system falters, it can affect the whole body until balance is restored. Dietary changes and treatment of the digestive system can have a huge impact on a person’s pain. So, the next time you are wondering why we go so deep into our questioning, this is the reason why.

Ways you can help your digestive system

If you want to get the most out of your guts, follow some of these simple rules:

•        Drink plenty of fresh water every day: Remember our bodies are 70% water. We need constant replenishment of water because the body cannot produce it on its own.

•        Eat a diet high in fibre: Your gut will love you. Diets poor in fibre result in digestive dysfunction including constipation.

•        Keep your diet varied and full of fresh vegetables and fruits: This will help to cover you for fibre intake, as well as provide the body with important energy, vitamins and minerals.

•        Give the system a rest every now and then: Our digestive system is constantly on the go. Be kind to it by not over-eating and bingeing regularly.

If you have any questions on how you can make your digestive system work better for you, speak to your osteopath during your next appointment.

First aid for injuries

We’re frequently asked, “What is the best way to manage a new injury?” here at Holistic Hands Osteopathy. There is an awful lot of advice out there when it comes to acute soft-tissue injury management. Here is a helpful guide to soft-tissue injury management, based on the most recent research available.

Is it RICE, RICER or PRICE?

Traditionally, acute soft-tissue injuries like ankle sprains have been managed using the RICE method (Rest, Ice Compression, Elevation). So, an athlete sprains their ankle and therefore follows these rules:

•           Immediately rest to off-load the injured area

•           Apply ice to reduce pain and swelling

•           Compress the area using a bandage or other means to reduce swelling

•           Elevate the injured area to promote reduction of swelling

Over the years, this method changed as research progressed. In came RICER, where the second ‘R’ stood for ‘referral’ (i.e. to a medical professional/osteopath/manual therapist). With PRICE, ‘protect’ was the added step, where advice was to initially avoid injuring the area more.

This method was eventually replaced by the acronym POLICE, standing for:

•           P = protect (i.e. avoid further injury)

•           OL = optimal loading (i.e. load the tissues appropriately to promote the best healing and reduce the risk of adverse effects including stiffness and weakness)

•           ICE (i.e. ice, compression, elevation)

There is plenty of evidence to support the theory that early immobilisation of the injured body part helps to promote healing of torn tissues, but there is now a plethora of evidence suggesting this immobilised period must be limited to only the very early stages of the injury (approximately 24-48 hours), and early mobilisation in a gradual manner is the best way for the tissues to fully heal and get back to optimal strength and flexibility.

OK… so it’s now POLICE. Got it!

Hold your horses! While the POLICE method has been accepted as the ideal way to manage an acute injury for some time now, research has progressed again and new protocols are starting to emerge. Rather than calling the police straight away, evidence is starting to point towards a ‘PEACE and LOVE’ approach. Read on…

PEACE:

•           Protection: Avoid painful movements for the first few days

•           Elevation: Elevate the limb above heart level as regularly as possible

•           Avoid anti-inflammatories: Avoid taking medications like ibuprofen and avoid ice.

•           Compression: Apply elastic bandaging or tape to reduce swelling

•           Education: Listen to your body and don’t overdo it with lots of massage treatments or unnecessary investigations such as imaging. Seek help from a professional early on.

And LOVE:

•           Load: Re-load the tissues as pain allows

•           Optimism: Get your head in the best space for optimal healing. Be positive and confident

•           Vascularisation: Choose pain-free movement to increase blood flow to the injured tissues

•           Exercise: Be active during your recovery to re-build strength and flexibility.

Notice the ‘avoid ice’ section. Recent research is suggesting that application of ice actually inhibits healing of the injured tissues by constricting blood vessels and reducing blood flow to the area. The body’s natural inflammatory response after injury sends a host of immune cells to the site of injury which help to clean-up and begin the repair of injured tissues. When blood flow is restricted, the cells do not reach the injury site as fast as they could, and the whole process is compromised. Whilst there is a place for ice in helping to reduce pain, it needs to be used at the correct time and for the correct amount of time.

Our best advice to you is to choose peace and love when dealing with a soft tissue injury. Ring us as soon as possible after the injury occurs, so we can advise you on the best route to recovery. The internet is full of conflicting information, so avoid trying to doctor yourself and seek help from a professional. After all, that’s why we’re here.

Injury blog: Spondylolisthesis

Hello readers! Our blog this month focuses on a spinal condition that in the sports world most commonly affects cricketers and gymnasts, but in reality, can affect anyone! The condition is known as spondylolisthesis (pronounced ‘spon-di-lo-lice-thee-sis’) and most commonly affects the lowest segments of the lower spine region.

What is spondylolisthesis? 

Spondylolisthesis is the slipping forward of one vertebra on another. This most commonly occurs at the L5 segment (the lowest vertebrae in the lumbar spine), which slips forward on the S1 segment of the sacral bone. The runner up? L4, which is also a commonly affected area.

There are a few different causes of this condition, and so it has been classified into different types. There are five categories of spondylolisthesis. These are:

1.     Degenerative: Occurs due to degenerative changes to the spinal facet joints and discs

2.     Isthmic: Occurs due to a bone defect in a part of the vertebrae known as the ‘pars interarticularis’

3.     Traumatic: Occurs following a trauma that results in a fracture of either the spinal facet joints or pars interarticularis

4.     Dysplastic: Occurs due to a developmental defect of the vertebrae which alters the direction of the spinal facet joints, leaving the segment(s) open to slippage in the area where they are partially held in place by the facet joints.

5.     Pathologic: Occurs secondary to a medical problem such as infection or cancer

In theory, any process that leads to the weakening of the supportive structures of the spinal segments (i.e. the bones, ligaments, discs, muscles) can lead to abnormal movement of the spine.

Grades of spondylolisthesis

Spondylolisthesis is further classified based on the amount of slippage that has occurred:

•           Grade 1: Between 0-25% of the vertebral body has slipped forward on the vertebrae below

•           Grade 2: Between 25-50% has slipped forward

•           Grade 3: Between 50-75% has slipped forward

•           Grade 4: Over 75% of the vertebral body has slipped forward

The most commonly reported grade of this condition is grade one, accounting for approximately 75% of all cases.

Signs and symptoms

These vary depending on the cause, but can include any or all of the following:

•           Low back pain, including pain in the buttocks

•           Pain along the back of the thigh which rarely goes lower than the knee

•           Tight hamstring muscles

•           Changes in walking pattern

•           Pins and needles and/or numbness down the legs

•           Bowel and bladder dysfunction (in more severe cases)

If you come to us with low back and/or leg pain, we are trained to work out exactly what is going on based on your symptoms and medical history. We will ask you lots of questions to begin with to dwindle our list of potential diagnoses to just one or two. Then we’ll get you to move and through a thorough movement assessment, will be able to come to a specific diagnosis that we will work with you to treat.

Sometimes we may require the help of imaging to rule in or out spondylolisthesis, depending on the severity of symptoms and how much it is impacting your life. In these cases, we will send you off for an x-ray which can detect this issue.

Treatment

Most cases of spondylolisthesis can be managed conservatively, meaning non-surgical options are chosen over a surgical one. When this injury occurs, the instability of the particular spinal segment can lead to many of the signs and symptoms mentioned above. One of the main goals of treatment is to increase stability around the affected area and offload the forces that are acting on the injured area.

We will spend time educating you on the mechanics of the spine. If you understand what is happening to your spine, you will know how to protect it, without adding unnecessary stress to the area. We will also advise on appropriate footwear, as well as standing, seated and sleeping postures. Being obese or overweight is also a risk factor for developing, as well as maintaining this problem. If you need to lose weight, we can help you formulate a plan to get there.

Exercise to increase core stability, as well as flexibility of tight muscles is a very important part of therapy as this will reduce the need for external supports such as braces in the long term. And of course, not forgetting our wonderful hands which will get to work on your muscles and joints to reduce tension and tightness, while increasing range of motion.

All of the above treatments will help you to manage pain, increase function and get you back to work or sport or gardening… Whatever your goal is! Call us today on 0439379847 if you have low back pain, or even if you already have a diagnosis of spondylolisthesis, and we can help you formulate a recovery plan to get you on the road to better health.