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Recovery

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Myofascial Care

Fascia

Muscles are covered in a film called fascia, which made up of tightly packed collagen and elastin fibers. This web of connective tissue can create knots of tissue in overused areas of the body, which is extremely common in baseball pitchers in the areas of eccentric stress – the posterior shoulder being the biggest culprit in this case. Fascial tissue contains proprioceptors which gives it the ability to sense movement and change of direction, and keeping it pliable and in good shape is critical for proper function of the body.
The Golgi tendon organ (GTO) is a mechanoreceptor that’s located where a muscle meets the tendon, and it’s responsible for reporting the tension level of that muscle/tendon pairing. The GTO autoregulates tension to limit injury to the surrounding muscle and connective tissue, and by rolling across the tissue using a foam roller or Lacrosse ball, you can stimulate the GTO to help your muscles relax.

Self-Myofascial Release: Foam Rolling and Trigger Point Work

Self-Myofascial Release (SMR) is a tried and true method that helps to reduce adhesions in muscle tissue and allows your muscles to relax. We’ll be using two tools to get the job done, plus one optional tool for increased focus:

• Foam Roller

• Lacrosse (LAX) Ball (you can use a baseball)


A foam roller is great for body parts with large surface areas – your legs or upper back, for example. But for those hard to reach places, a LAX ball is what you need most. If you want to free up the posterior shoulder, glutes, and forearm, you need trigger-specific tools.

For all of the exercises listed in this chapter, you’ll want to determine the duration of the movement on your own. For the first few times you go over the tissue, you’ll probably experience serious tightness and possibly even pain. Be sure to go slow and roll out the tissue gradually, spending a lot of time on the “hot spots” you find. We’re looking for chronic positive changes over time, not necessarily acute benefits by beating yourself up on the first day! As you become more experienced with SMR techniques, you’ll know how long you’ll want to go to get the desired effects. For the beginners, a good rule of thumb is spending at least two passes across the affected area at a slow pace for a total of 15-30 seconds.

Hamstrings

Definition: The hamstrings are a group of muscles and tendons that are primarily responsible for flexing the knee and extend the hip. Their secondary function involves medially rotating the hip inwards.

Benefit: By keeping this muscle group pliable and free of adhesions, it ensures consistent stride direction, stride power, lead leg blocking strength, and lower half rotation.

Method: Use the foam roller to roll between the hip and knee

IT Band + Tensor Fascia Latae (TFL)

Definition: The iliotibial (IT) band supports movement around the knee. It often gets tight in athletes who move explosively laterally and therefore is a prime target for SMR. The tensor fascia latae (TFL) and surrounding musculature aids hip flexion, hip adduction, and hip internal rotation. The TFL is connected to the IT band.

Benefit: By keeping the IT band free of adhesions, knee pain is far less likely to occur. Quality of the blocking phase will go up if the IT band works properly. By keeping the TFL freed up, lateral explosiveness can be retained without risking strains in the lower half. If lateral knee pain is present, rolling out the TFL and IT bands should be the main targets.

Method: Use the foam roller to roll across the IT band. If adhesions continue, light trigger point work with a LAX ball may be necessary.

Quadriceps

Definition: The quadriceps are responsible for knee extension and hip flexion.

Benefit: By rolling out the quads on a regular basis, ideal hip flexion can be achieved in the delivery, ensuring good forward trunk flexion.
Method: Use the foam roller and The Stick to get deep into the muscle group.

Calves / Lower Legs

Definition: The calves and the muscles of the lower legs are responsible for movement at the ankle and knee. There are multiple groups of muscles, but they can all be hit in a few passes of a foam roller with creative positioning of the lower leg!

Benefit: By rolling out the lower legs, good flexibility and mobility of the ankle and knee is retained, optimizing the stride phase and blocking phase of the delivery.

Method: Use the foam roller and The Stick to get deep into the muscle group, rotating the lower leg as you go through the entire area. A LAX ball may be required for deeper areas or especially hot zones.

Glutes

Definition: The glutes dominate total hip movement, including extension, abduction, and external rotation.

Benefit: By rolling out the glutes, a neutral and slightly extended lumbar posture is easier to maintain throughout the delivery, reducing the chances of lower back pain. Additionally, force is better transmitted through hip extension and rotation if the glutes are firing properly.

Method: Roll out your butt with a foam roller and a LAX ball in specific tight areas.

Plantar Fascia

Definition: Plantar fascia connects the toes to the Achilles tendon.

Benefit: By rolling out the bottom of the foot, ankle mobility stays high. Since the plantar fascia starts all movement that requires extension of the lower half, it’s a critical area to keep pliable.

Method: Take your shoes off and roll the bottom of the foot with a LAX ball.

Triceps

Definition: Triceps extend the elbow, one of the most critical movements in the pitching delivery.

Benefit: By rolling out the triceps on a regular basis, range of motion is maintained at the elbow which promotes a healthy arm and proper transmission of force in the last movement in the kinetic chain before ball release.

Method: Pin a LAX ball against a wall or on the ground and bend the elbow tightly. Roll at the insertion of the triceps by the elbow and hunt for tight spots. Use a foam roller to get a more general sliding surface reaction if you like.

Pecs / Chest

Definition: Pectoralis major/minor are responsible for horizontal adduction and internal rotation of the shoulder and often get tight in all baseball pitchers regardless of mechanical efficiency.

Benefit: By rolling out shortness in the pecs, posture will improve and optimal internal rotation will be available during the Driveline Phase of the delivery. Anterior shoulder stress will be reduced if the pecs are properly supporting the shoulder-scapular complex.

Method: Lay on the ground and pin a LAX ball in the pecs, rolling out and hunting for tight spots.

Latissimus Dorsi (Lats)

Definition: The lats have a huge cross-section and support deceleration of the arm as well as internal rotation, extension, and adduction.

Benefit: By rolling out the lats, it becomes much easier to maintain a low elbow position during the Pickup Phase of the delivery. Pitchers who have trouble with the elbow climbing too high generally have tight lats to go with mechanical inefficiencies.

Method: Roll the entire lat surface out with the foam roller or a LAX ball to get into the hot spots.

Medial Scapula Crest

Definition: The posterior shoulder stabilizes the shoulder joint and supports internal rotation.

Benefit: By mobilizing the medial scapula crest, the rotator cuff will work significantly better, producing better velocity and reducing the chance of soft tissue injury around the shoulder.

Method: Pin a LAX ball between your scapula and spine on the ground or against a wall and roll up and down, hunting for tight areas. Stabilize the LAX ball in various spots, reaching overhead and across the body to mobilize the shoulder.

Thoracic Spine (Upper Back)

Definition: The thoracic spine is the middle/upper vertebrae in the spine.
Benefit: By mobilizing the thoracic spine, the torso is free to rotate quickly – one of the biggest components of ball velocity.

Method: Roll from the mid-back to the base of the neck using a foam roller, but do not roll the lower back (lumbar spine).

Teres Minor / Infraspinatus

Definition: The teres minor and the Infraspinatus are two muscles of the rotator cuff that actively externally rotate the shoulder. These muscles also support deceleration of the pitching arm in the delivery.

Benefit: By mobilizing this group, keeping the forearm laid back in MER during the Driveline Phase will become easier and deceleration will be optimized during the Recovery Phase.

Method: Pin a LAX ball between the bottom of your shoulder blade and the floor while you lay on your back. Actively take your arm through external and internal rotation while the LAX ball is pinned, then hunt around for tight areas by moving your torso around.

Forearms

Definition: The forearm flexors and extensors help protect the elbow during the pitching delivery, absorbing a significant amount of force the ulnar collateral ligament (UCL) would otherwise take on.

Benefit: By mobilizing this group, the supination to pronation transition during the Driveline Phase will be significantly easier. By restoring a pliable surface in the flexor-pronator bundle, stress will be reduced on the UCL and the posterior bony structures of the elbow.

Method: Pin a LAX ball between the wall and your forearm and apply a lot of pressure by leaning into it. Roll the forearms out. If you need more work, pin The Stick against a power cage / squat rack and roll your forearm down the surface of The Stick while pronating and supinating at the forearm to capture the entire area.

How your bum can make your knee sore!

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Is your butt causing your knee pain?

Patellofemoral joint pain (PFJP) is the most common running and walking overuse injury. It is usually identified by pain around the kneecap (patella) at the front of your knee.

Known to some people as runner’s knee it is a condition that can be managed with an appropriate rehab program. This should be commenced as early as possible, as the longer the duration and the greater severity of PFJP results in a poorer recovery prognosis.

How is Patella Pain diagnosed?

Patella Femoral Joint Pain is diagnosed by several indicators and tests including widespread general knee pain around the kneecap. It is commonly aggravated by bending the knee when running, stair use, jumping and squatting* and is often complemented by swelling and or creaking around the knee.

What is the best way to treat Patella Pain?

Exercise is the best treatment for Patella Pain. Who would have thought?! This has been shown to reduce pain and symptoms in the short-term term as well as improving function in the long-term **.

Rehab encompasses knee and hip motor control, and strength work in combination with ankle/foot mobility and strength.

Strengthening the surrounding structures and muscles of the knee, addressing imbalances and correcting technique enables load to be taken off the knee joint and as a result decrease knee your knee pain.

It is important during all forms of running and through all the strengthening exercises throughout rehab that the pelvis stays even across both sides and the opposite hip does not drop. Using a mirror may help provide feedback about hip, knee and ankle joint positions.

Overall, Patella Pain is often experienced due to a load that is too high for the knee joint to handle. Individuals often feel they need to treat only their knee and can over emphasise quads in the gym by performing exercises such as leg extension.

However, this commonly will only exacerbate the knee pain as it can grind out the joint. Furthermore, without addressing any underlying issues that have caused the knee pain in areas such as the hip and foot, the condition is unlikely to resolve.

What exercises should I do?

Some exercises that are shown to help the management of Patella Pain are:

  • Calf raises –Double leg, single leg or smith machine single leg
  • Knee to wall – You should be able to get approximately 10cm away from the wall, keeping your heel on the ground.
  • Clam/ Crab walks
  • Glute bridge – Double leg bridge, single leg bridge, double leg hip thrust, single leg hip thrust
  • Correct Squat technique
  • Step ups
  • Knee sliders

For more advice and treatment on Patella and Knee pain come and visit one of our physiotherapists at Glenferrie Sports and Spinal Clinic in Hawthorn. We will have you back on your feet running with a specific and targeted exercise program in combination with manual therapy.

References:

#Barton, C., Lack, S., Hemmings, S., Tufail, S., & Morrissey, D. (2015). The ‘best practice guide to conservative management of patellofemoral pain’: Incorporating level 1 evidence with expert clinical reasoning. British Journal of Sports Medicine, 49, 923–934. doi:10.1136/bjsports-2014-093637

*Crossley, K., Stefanik, J., Selfe, J., Collins, N., Davis, I., Powers, C., . . . Callaghan, M. (2016). 2016 patellofemoral pain consensus statement from the 4th international patellofemoral pain research retreat, manchester. Part 1: Terminology, definitions, clinical examination, natural history, patellofemoral osteoarthritis and patient- reported outcome measures. British Journal of Sports Medicine, 50(14), 839-843. doi:10.1136/bjsports-2016-096384

**Crossley, K., Van Middelkoop, M., Callaghan, M., Collins, N., Rathleff, M., & Barton, C. (2016). 2016 patellofemoral pain consensus statement from the 4th international patellofemoral pain research retreat, manchester. Part 2: Recommended physical interventions (exercise, taping, bracing, foot orthoses and combined interventions). British Journal of Sports Medicine, 50(14), 844-852. doi:10.1136/ bjsports-2016-096268

Plyometric Exercise

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A plyometric exercise is a specialised movement used to create and improve power.

Power is when the elements of strength and speed are combined to perform a quick and forceful movement.

These movements use the elasticity of muscles to increase the force of the muscles contraction.

Plyometric movements are common to a number of sports and help athletes improve their performance, whether it be to jump higher, run faster or tackle harder.

Therefore, plyometric training can be performed by individuals from your average weekend warrior to a high performance athlete. They are also specific for daily functional activities and are considered a high intensity form of exercise.

Plyometric exercise should be blended in with a strength and conditioning program as well as endurance work to develop a well rounded exercise program.

They can also be added by the Physio at the end stages of rehabilitation to assist in the return to sport following an injury.

Plyometric exercises comprise of two main components.

It starts with a muscle lengthening component (eccentric muscle contraction) where a high load is on the muscle, and is followed immediately by a muscle-shortening contraction (concentric muscle contraction).

When performing a squat, bending your knees from the start position to the squat position is considered the lengthening phase. When you jump back up you undergo the stretch-shortening phase and this produces the explosive movement of contracting the muscles.

Before commencing plyo exercises it is important to have a baseline level of strength.

Plyometric exercises are high intensity and loaded exercises that require this minimum level of strength.

In addition, it is important to have at least 48 hours rest between each session when these exercises are undertaken as individuals often pull up sore and need this recovery time.

Below is an example of some plyometric exercises in three different stages that can be performed as seen in the links attached with each exercise. Videos provided by 5.2 Ninja.

Plyometric Prep

Preparation for plyometric exercises is essential to begin with to ensure adequate landing and squat technique is present. Without this basis, injury can occur. These exercises are to be performed:

  • 3 X 10 reps
  • 3-4 times per week
  • 2 minutes rest between sets
  • Double leg landing exercise
    • Importance of standing up tall up on toes and making sure body is aligned with limited side or forwards lean, using a mirror if required.
    • Pull actively down into a strong squat position.
    • Focus on ankle movement, knee position over midfoot (not collapsing in), and activation through glutes so a strong base position is held.
  • Single leg landing exercise
    • As above into single leg squat position.
    • Stability with glute activation is even more crucial as balance is challenged.
    • Maintain knee position over midfoot, and not bending inwards. 
    • Backside backwards, not leaning forwards over knees

Plyometric basics

These exercises are to be performed:

  • 3 X 6 reps
  • 2-3 days per week
  • 2 minutes rest between sets

It is important to commence box jump and box drop on/off a 15cm box initially to ensure correct motor patterning and technique. Do not progress these exercises too quickly as your body will need time to adapt. Technique is king!

Plyometrics advanced

Advanced Plyometrics should only be considered when the basics have been mastered otherwise injury or discomfort can occur. With the advanced plyometric exercises focus now changes to concentrating on a low contact time on the ground with quick and powerful release back up.

These exercises are to be performed:

  • 3 X 6 reps
  • 2-3 times per week
  • 2 minutes rest between sets

Undertaking these exercises correctly can be a difficult process and should be done with the guidance of trained professionals such as a Physiotherapist, Sports Chiropractor or a Personal Trainer. Glenferrie Sports and Spinal Clinic located in Hawthorn can assist in ensuring that you transition into a plyometric program safely and effectively. Contact us at 9815 2555 or www.glenferriessc.com.au.

By Sarah Forsyth. Physiotherapist at Glenferrie Sports and Spinal Clinic, Hawthorn.

Reading Food Labels

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Reading front of pack labels can help people to make healthier choices, if they are easy to understand!

Understanding how to read the Nutrition Information Panels (NIP) will help you identify healthy choices that are:

  • Lower in Energy (kJ/Cal)
  • Lower in Saturated & Trans Fats
  • Lower in Sugar
  • Lower in Sodium (salt)
  • Higher in Dietary Fibre

Here are a few quick tips that will make shopping for healthy food a whole lot easier and quicker!

WHAT TO LOOK FOR

On the side or back of food packet you’ll find the NIP, which offers the simplest and easier way to choose and compare the healthiest foods. It shows the amount of energy, sugar, fibre, etc. per serving (and shows what a serving size for that food is) and per 100g.

Serving sizes will differ between foods, so it’s important to compare foods using the ‘per 100g’.

source: https://www.betterhealth.vic.gov.au/health/healthyliving/reading-food-labels-tucker-talk-tips

INGREDIENTS LIST

All ingredients in a food product must be listed on the label in order from largest to smallest by weight. You can use this to spot if a food is high in salt, sugar or fat.

source: https://www.betterhealth.vic.gov.au/health/healthyliving/reading-food-labels-tucker-talk-tips

The three main ingredients will be listed first, so if sugar or another name for sugar, is listed within the first three ingredients, most of the energy  (also known as calories or kilojoules) will be coming from the high amount of sugar in that food.

COLOUR CODING

Colour can also be used to highlight whether a particular nutrient is high or low in that food.  For example, the traffic light system is often used to show ‘green’ if that food is low in sugar, or red if it’s high in salt. 

The BUPA Food Switch app is a great tool to take around the supermarket with you if you want help deciding which product is healthier. By scanning the barcode, the traffic light system is used to identify if the product is high, medium or low in certain nutrients. You can check out the app here: http://www.bupa.com.au/health-and-wellness/tools-and-apps/mobile-apps/foodswitch-app

NUTRIENT CONTENT CLAIMS

Sometimes labels feature nutrition content claims like ‘low fat’, ‘reduced salt’ or ‘high fibre’. Food labelling regulations allow only if the foods meet certain criteria that they can feature these on their products.

FOR MORE INFORMATION….

Want more information about food label reading? Visit www.foodstandards.gov.au

If you would like to discuss your individual dietary needs and concerns, book an appointment to see Pamela, the Dietitian at GSSC, call on 9815 2555

REFERENCES

https://www.eatforhealth.gov.au/eating-well/how-understand-food-labels

http://healthyweightweek.com.au/understanding-food-labels/

https://www.baker.edu.au/Assets/Files/Baker-IDI-label-reading.pdf

https://www.betterhealth.vic.gov.au/health/healthyliving/food-labels

https://www.health.qld.gov.au/__data/assets/pdf_file/0027/145476/diab_labels.pdf

What is Sesamoid Pain?

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HOPPING MAD AFTER THE SUMMER HOLIDAYS?

For many of you the working year is getting back into full swing and you probably spent a few hot days over the festive season at the beach or local pool in thongs or even barefoot. For the social butterfly’s amongst you it’s time for champagne and high heels as summer finally arrives. With these activities and minimal protection from suitable footwear there is a fair chance you are putting excess stress through your forefoot and the ball of your foot can scream out with pain!

How does it Feel?

Initially it may only feel like a sharp pain when wearing specific shoes (heels, thongs, ballet flats) or when playing a specific sport (tennis, basketball) and then goes away. As the pain increases it may become more constant during weight bearing activity and also when resting. There may be swelling, redness and pain around the whole big toe area. You may feel you need to walk on the outside of your foot to help relieve the pain.

What is it?

Sesamoids are 2 small isolated bones that lie under the big toe joint in your foot. If these bones, which lie just below the surface of the skin, get too much stress through them they start to hurt. Pain usually occurs through these bones when you’re on your feet, also with forced bending of your big toe joint or poking the area.

How do they get injured?

Pain and injury occurs when one or both sesamoids are subject to repetitive stress. This can occur from sports involving increased movement of the big toe joint i.e. basketball, sprinting, ballet, dancing, football. The injury can be to the surrounding tendon (tendonitis), acute fracture of the bones, stress fractures or bursitis of the joint.

It can be a result of different foot abnormalities/alignment which increases stress through this area. Footwear, biomechanics, activity modification and rest all need to be addressed to treat this injury.

If you’re having to hop back into work because the ball of your foot is sore, then get in and see the Podiatrist asap. These injuries can be slow to heal and extremely painful if not treated correctly.

Come and see our Podiatrist Ben Holland at Glenferrie Sports and Spinal Clinic in Hawthorn. Call us on 9815 2555 for an appointment.

Know your limits

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rowing-oars

Know your limits

Wellness is a massive part of an athletes profile. Most professional athletes are often monitored on how they are feeling physically and mentally to allow their coaches to modify training and performance.

Have you ever wondered why sometimes when you train or compete you feel really good and then other times you feel tired and sore even though you have worked just as hard to prepare your body for the rigors of rowing? The tendency, especially of young athletes, is to keep pushing and training to overcome these barriers in the hope this conditions an individuals body to cope with the fatigue associated with activity. However what consequences should be considered if an individual is to keep pushing themselves and not allow for the required recovery time?  Mental and body fatigue is a major contributor which increases the likelihood of injuries occurring. As our mind fatigues our concentration decreases leading to lapses in technique and therefore increases in injuries as our body tries to find ways to adapt to tired muscles.

So what should we do before this occurs? LISTEN TO YOUR BODY AND MIND! Your body knows best and is best at telling you when it needs a break. An easy and simple way to monitor your body and mind is to fill out a subjective questionnaire prior to performance such as the example below. If your scores are trending more towards the lower end of the scale, then training adjustments to decrease load may be advised. It is worth discussing with your coach strategies to implement to prevent body and mind fatigue.

know-your-limits-scale-pdf

The Importance of Posture in Rowing

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yarra-river-43536

Rowing is a sport which places great strain on an individuals body especially through their spine and shoulders. The constant bending and extending and pushing and pulling of the spine and shoulders during rowing can cause for aching joints and overused muscles. Therefore the importance of postural mechanics, in combination with the hip and shoulder joints, is vitally important to prevent injuries in rowing.

Firstly the lower part of the spine is the most commonly injured area due to over bending and over extending of the back. If we repetitively over bend in the lower spine this can lead to disc injuries as the tissues supporting the disc become stressed and weak. Oppositely, if we repetitively over extend the back the joints of the spine become inflamed and weakened and may lead to stress related injuries.

To prevent these injuries occurring it is important that rowers concentrate on producing the forwards and backwards motion by rocking through the hips. The flexibility of the hips required for rowing should allow an individual to perform a full squat keeping their heels down.

Secondly the upper part of the spine and neck need to work in conjunction with the shoulders to prevent any neck or upper back injuries. The common occurrence we see with rowers is they adapt a forward head posture and rounded shoulders due to the motion these parts of the body when trying to generate maximum power during a stroke. A forward head posture and tendency to use the bigger neck muscles can create ongoing neck pain whilst rounding of the shoulders can create shoulder, shoulder blade and upper back pain. It is vitally important that smaller muscles of the neck and muscles especially behind the shoulder and scapula are positioned and trained to prevent long term problems.

Hay fever in Athletes

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ayurwoman-hay-fever

Summer is finally on the way and many sports enthusiasts are looking forward to getting out in the open air – unless their noses run and their eyes water. After all, athletes suffer from hay fever too.

Hay fever can cause the eyes to water, itch or burn and the nose to run. Frequent sneezing is also common. It can also lead to allergic bronchial asthma, resulting in a shortage of breath or coughing. Other typical symptoms include skin rashes or swelling.

Hay fever can weaken nasal flow by up to 80%, impairing breathing and adversely affecting your cardiovascular performance. It also affects your concentration, as the body is more tired thanks to the immune system working overtime. Although Rowing with Hay fever is not harmful, it can be very tough and could hinder your performance.

Studies of hay fever in elite sports people have found that many do not realise what is wrong with them and even if they do most do not treat it appropriately. Athletes can put up with symptoms year after year just thinking that they had recurrent colds.

Hay fever will affect sports performance in many ways including:

Vision

This will be impaired if the eyes are itchy and runny. Conjunctivitis can develop if a person is touching their eyes frequently. This can take days to clear and can detract from performance.

The increased tear production in hay fever tends to make eyes more sensitive to light so it can be difficult to keep the eyes open and see normally in strong sunlight

Concentration

Cardiovascular performance will not be optimal if breathing is impaired by a runny or blocked nose. Hayfever typically involves some inflammation in the nose and the capacity to breathe through the nose is reduced. In many sporting events, (e.g. swimming, rowing, and even running), athletes must, or choose to, link the duration of each breath to the cadence of their limb motions, this fundamental reaction will be limited if the nose is runny, blocked or congested because of hayfever.

Tips for Elite Athletes for overcoming problems with Hay Fever

Training strategies to avoid high pollen counts.

Weather: Check Pollen Counts.Pollen counts will be highest on dry, warm days with a moderate wind. Strong winds tend to disperse and dilute the pollen load more. Counts will be lowest on cool, windy wet days. However if this weather follows a dry spell the allergen load in the air could still be quite high as the allergen on the pollen can be transferred to water droplets etc.

Times of day: On warm dry days grass pollen counts are highest in the early morning and late afternoon due to the fact that this is when most grasses release their pollen. During the middle of the day convection currents help to disperse and dilute the pollen load.

Places: It is not often possible to choose where to train. Avoid places with flowering grass such as verges. Avoid places with high air pollution loads. The air pollution in large cities can make the symptoms of hay fever worse even though the pollen counts may be lower than in rural areas. Know the pollen forecasts.

  • Get enough sleep (at least 7 hours per night) as this helps the immune system.
  • Pay attention to nutrition, especially vitamin intake. A number of nutrients get depleted when we are stressed, including zinc, magnesium and pantothenic acid. Taken at levels of 100-500mg, vitamin B5 has been shown to reduce allergic symptoms
  • Wear sunglasses to help keep pollen out of the eyes. Rinse eyes after being outside
  • Don’t dry washing outside on high pollen count days as it will collect pollen from the air
  • Brush or wash your cat or dog as they can carry a lot of pollen in their fur
  • Change clothes and wash hair after being outdoors
  • Keep windows and doors closed to help keep pollen out, keep windows closed in the car.
  • Talk to your GP or pharmacist about treatments and remedies

Massage – Get in touch with its many benefits.

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after-massage-mood

Massage: Get in touch with its many  benefits

Massage can be a powerful tool to help you take charge of your health and well-being.

As a healing tool, massage has been around for thousands of years in many cultures. Touching is a natural human reaction to pain and stress, and for conveying compassion and support.

Think of the last time you bumped your head or had a sore calf. What did you do? Rubbed it, right?

The same was true of our earliest ancestors. Healers throughout time and throughout the world have instinctually and independently developed a wide range of therapeutic techniques using touch. Many are still in use today, and with good reason.

We now have scientific proof of the benefits of massage – benefits ranging from treating chronic diseases and injuries to alleviating the growing tensions of our modern lifestyles.

Having a massage does more than just relax your body and mind – there are specific physiological and psychological changes which occur, even more so when massage is utilised as a preventative, frequent therapy and not simply mere luxury.

Massage not only feels good, but it can cure what ails you.

You don’t need any special preparation for massage. Before a massage therapy session starts, your massage therapist will ask you about any symptoms, your medical history and what you’re hoping to get out of massage. Your massage therapist will explain the kind of massage and techniques he or she will use.

The Consequences of Stress

Experts estimate that 80 percent to 90 percent of disease is stress-related. Massage and bodywork is there to combat that frightening number by helping us remember what it means to relax. The physical changes massage brings to your body can have a positive effect in many areas of your life. Besides increasing relaxation and decreasing anxiety, massage lowers your blood pressure, increases circulation, improves recovery from injury, helps you to sleep better and can increase your concentration. It reduces fatigue and gives you more energy to handle stressful situations.

Massage is a perfect medicine for good health. It’s undoubtedly a wonderful thing when your therapist begins unwinding those stress-tightened muscles, and your day’s troubles begin to fade away. But the greatest thing is to know this “medicine” only gets better with frequency.

Why not pamper yourself, come and book in with one of our amazing Myotherapists at Glenferrie Sports and Spinal Clinic inside Hawthorn Aquatic and Leisure Centre.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.

For appointments call 03 9815 2555, or book online here

Fatigue VS Energy

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What Drives Fatigue?

Did you know that only 3% of people demonstrate pathology as the cause of fatigue? Since it is not often the driver, natural health Practitioners can help to alleviate fatigue by looking at other possible functional causes – nutrition, mitochondrial health, detoxification, thyroid, stress and immune support. By targeting these causes, Natural Health Care Practitioners can often help optimise your energy levels and improve your quality of life.

Mitochondrial Health

Ninety per cent (90%) of cellular energy is generated in the mitochondria. Mitochondria are ‘cellular powerhouses’. These subunits within the cells are the major site of ATP (pure Energy!) production, via the metabolic pathways of the Krebs Cycle (also known as the Citric Acid Cycle), the Electron Transport Chain, and Oxidative Phosphorylation. All cell function and physiology depends on efficient production of ATP by these metabolic pathways.

Adequate Nutrition

Low dietary intake of iron, carnitine, lipoic acid, coenzyme Q10, magnesium and B vitamins can all contribute to reduced energy production.

Thyroid Function

The thyroid sets the pace for the body’s metabolic rate and is closely related to energy production. Supporting normal, healthy thyroid function is important in maintaining optimal health. There are many factors that can affect thyroid health and these should be identified and addressed individually.

Detoxification

Toxicity from the external environment and lifestyle factors can contribute to fatigue. For example, small intestinal bacterial overgrowth (SIBO) causes the ecology of the small intestine to be overrun with external ‘bad’ bacteria that can contribute to leaky gut and associated symptoms, including fatigue. Detoxification programs and antimicrobial formulas can help to improve this and improve energy levels. Increased oxidative stress caused by toxicity can also reduce mitochondrial function, impairing ATP production.

Stress Management

  • Over-action of the Stress Response System (SRS) may result in fatigue and deplete magnesium levels.
  • Stress management and magnesium supplementation play an important role in improving energy, since magnesium is required for cellular energy production.

Immune support

  • In people who are experiencing prolonged fatigue, it is important to assess and support immune function.
  • Chronic or recurring infections can cause fatigue, possibly due to the inflammatory affects on the mitochondria.

Anna Boetto is a Qualified Nutritionist at Glenferrie Sports and Spinal Clinic inside Hawthorn Aquatic and Leisure Centre at the Health Suites, who can help guide specific Treatment Protocols and give you further advice on a range of conditions.

IS IT YOUR RUNNING SHOES?

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dean-runningshoes_pic

Along with the widely publicised health and fitness benefits, running is an integral component of many sports. 

A pair of running shoes “runners” is an essential wardrobe item of athletes.  As a piece of training equipment the running shoe’s primary purpose is to protect the foot during the running gait pattern. 

Though, how well does it protect the foot and does it actually prevent injuries?

History of running shoes

It is interesting to note that despite advancements in running shoes over the past 40years injury rates have stayed relatively consistent over this period.  If we look at a typical running shoe from 40 years ago there are striking differences in the design to today. 

They were generally unspecialised from other athletic shoes and consisted of canvas uppers with vulcanized rubber soles.  This style of shoe became known as “sneakers” in the US as they were quiet when walking.   Their design was simple and similar to shoes such as the “Converse All Star” or “Dunlop Volley” on our shelves today.

The “Jogging boom” of the 70’s and 80’s was influential in the development of the modern running shoe.

It was pioneered by coaches Arthur Lydiard in New Zealand and Bill Bowerman in the U.S in the 1960’s.  These men popularised the activity of running at a steady, gentle pace as a form of physical exercise for all.

It led to the international sports footwear industry growing into an estimated US$55 billion industry, with the largest sector being running shoes (Powell, 2014).

Marketing vs Form

Marketers began to realise that the most effective way to sell athletic footwear was to appeal to people’s emotions. 

Brand identification with stripes and ticks became one of the strongest factors in shoe selection in a market dominated by superpower brands.  However, by the late 1980’s the market demanded a more scientific approach to shoe selection. 

Running shoe companies began suggesting that injuries could be reduced by selecting running shoes on the basis of foot arch height.   

Three distinct running shoe categories arose:

  • Cushioned (designed for high arched feet),
  • Stability (normal or medium arched feet), and
  • Motion Control (low arches or flat feet). 

In the November edition of the Journal of Orthopaedic & Sports Physical Therapy, Knapik and colleagues concluded that the prescription of shoes with elevated cushioned heels and pronation control systems tailored to an individual’s foot type was not evidence based. 

This was supported by data from over 7,000 male and female military recruits that after foot examinations were randomised to either an experimental or a control group. 

Recruits in the experimental group were assigned motion-control, stability, or cushioned shoes to match their plantar shape, which represented a low, medium, or high foot arch.  While the control group received a stability shoe regardless of plantar shape. Injuries during basic training showed no differences between the groups.

In the July 2015 issue of the British Journal of Sport Medicine, Nigg and colleagues reported in the article “Running shoes and running injuries: mythbusting and a proposal for two new paradigms ‘the preferred movement path’ and ‘the comfort filter’, that a runner intuitively selects a comfortable product using their own comfort filter that allows them to remain in the preferred movement path.

This may automatically reduce the injury risk and may explain why there does not seem to be a secular trend in running injury rates.

Despite the evidence, footwear companies’ ranges continue to be based on these categories. Along with the recent rise of two additional categories “minimalist” and “maximalist”.  

Observationally in the clinic it is clear that some runners may respond better to a certain shoe design. 

However, in a profession based on evidence there are far more proven approaches to treating injuries, than the often heard term “I think I need a new pair of runners”.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.

For appointments call 03 9815 2555, or book online here

Aged Care Nutrition

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aged-care-nutrition

Aged care nutrition importance

Nutrition in ageing population is just as important as in the younger community.  Adequate nutrition is integral in aged care to ensure maintaining good health, muscle and bone strength. 

Evidence shows that elderly people are more susceptible to being malnourished due to factors (nutritional and non-nutritional) inherent with ageing. 

Factors include: chewing/swallowing difficulties, inability to feed oneself, decreased appetite, illness and psychological factors. 

It has previously been estimated through a study targeting malnutrition and nutrition issues in aged care facilities found that 43.1% of those studied were moderately malnourished and 6.4% were severely malnourished. 

How do we improve elderly nutrition?

To prevent this it is important to understand that as we get older our appetites and lifestyles change, which affects our nutrition and the foods we eat. 

A decreased/reduced appetite or reduced ability source and buy healthy foods can mean that many older people are not enough nutrition from essential vitamins, minerals and fibre. 

This can lead to deficiencies, general un-wellness and exacerbate or poorly effect chronic disease.  It is important to maximise nutrition by consuming a diet comprised of meals and snacks rich with vitamin and minerals that aims to meet nutritional requirements present in the elderly population.  Particular attention to be paid to calcium, protein, salt, energy and fluid. 

To check your own or your family member’s risk of malnutrition, and ensure they are nutritionally adequate please contact your accredited practicing dietitian/nutritionist.  They will be able to assist in menu planning, strategies to achieve nutritional adequacy in consideration of factors that may be preventing adequate intake. 

What’s your Gut feeling?

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leaky-gut

Chances are, it’s not all in your head, and the way you’re feeling … well it’s your gut telling you – something is not right.

Gut issues are not fun, I know, I’ve been there.  So often though, we try to get the answers from Dr. Google.  Don’t get me wrong, we can find some pretty good information there, but how do you know if it’s the right piece of advice for you?

It’s worth your piece of mind and health to find to the cause of your discomfort and finding out how to Repair your gut to start back on the path to good health is important because like Hippocrates, the founder of modern medicine, said –

“All disease begins in the gut”

so you’ve been experiencing things like …

  • Food intolerances or food sensitivities,
  • Constipation or Diarrhoea (or both!),
  • feeling Bloated,
  • Fatigue,
  • Anxiety or mild Depression,
  • Overweight,
  • Skin problems like Eczema or Acne,
  • Muscle or Joint Aches,
  • frequent Colds,
  • Hay-fever, Sinus or even
  • Thyroid issues 

You could have Intestinal Hyperpermeability, or more simply put, a Leaky Gut.

What is Leaky Gut?

It’s when your intestines lose their net-like integrity and the small gaps that allow for the absorption of nutrients, get bigger; allowing larger molecules to get through – like gluten and casein.  These molecules enter the bloodstream, re-circulate and cause inflammation, sometimes in joints and sometimes in specific organs.  This sets up a source of inflammation systemically throughout the body and can cause immune system activation, which left unresolved, can be the source of a downward health spiral.

80% of your immune system is located in your gut. If leaky gut isn’t fixed it can cause immune issues like auto-immune disease and food sensitivities.

So you want to get to the cause of it all, right?

But how do you know if it’s your gut bugs that are off balance? or whether you have a case of SIBO? or gut inflammation or chronic infection? if you’re eating the wrong food? if it’s stress that’s churning down on your ability to digest? or your neurotransmitters are out of whack?

Your body is a whole system – what affects one part will in time, affect another.  The bottom line here is, the longer you ignore your body, the more complicated things become.

The Warning signs that you might have Leaky Gut.

Any one of these issues means you have some form of Leaky Gut.

  • Food sensitivities or food allergies e.g consume dairy and your nose runs a bit, or issues with gluten.
  • Any type of gas or bloating, cramping or digestive problems
  • Any type of IBS, chronic constipation or chronic diarrhoea, or Inflammatory Bowel disease such as Crohns or Ulcerative Colitis.
  • Autoimmune disease. The tight junctions of the gut lining opens up and holes are created to let certain things like gluten and casein – things that shouldn’t be allowed, to get through to the bloodstream causing inflammation of the whole body.  Left unchecked for a long time, the body’s autoimmune response kicks in and you can develop issues such as rheumatoid arthritis or even Grave’s disease, Hashimotos, Lupus, Fibromyalgia or Chronic Fatigue.
  • Thyroid and Adrenal issues, Hashimotos or Adrenal fatigue –
  • Joint Pain or Rheumatoid Arthritis
  • Malabsorption issues – any nutrient deficiencies – you may be getting enough but may not be absorbing enough.  You aren’t what you eat – you are what you absorb.  If you are deficient in B12, iron, Magnesium or Zinc – it is a warning signs for leaky gut.   You may not be digesting food properly and so it’s not being broken down properly in order to absorb it.
  • Skin issues, acne, eczema, psoriasis, rashes or rosacea.
  • Mood issues – anxiety, depression, bipolar, behavioral issues.

How do I treat it?

If you have answered YES to any of these, you are probably in some stage of Leaky Gut Syndrome.

You’ll want to start a program immediately changing your diet and lifestyle, and supplement regimen to help repair your leaky gut.


It’s more than a just a Gut Feeling: Your Overall Health from absorbing your nutrients to How Well Your Immune System Works.

… is determined by Your Gut Health.

Get more tips from Anna, our Holistic Nutritionist at GSSC

The practice of Holistic Nutritional Medicine – is not a Band-Aid approach – It’s getting to the cause of symptoms that helps you back to health.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.

For appointments call 03 9815 2555, or book online here

How Good is your Posture?

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evolution-of-posture

As a society, in general our posture is declining. Posture is so important in keeping all the muscles and bones in the correct alignment. When this doesn’t occur it can lead to pain and injury with can mean a trip to the Physiotherapist.

Often, poor posture develops because of accidents or falls. But bad posture can also develop from environmental factors or bad habits. This means that you have control.

Today, posture-related problems are increasing. This is because-

We have become a society that watches more television than any previous generation;

We have become a more electronic society, with more and more people working at sedentary desk jobs or sitting in front of computer terminals;

More and more cars are crowding our roads, resulting in accidents and injuries;

And we drive in cars and sit in chairs with poorly designed seats.

Why is my posture bad?

In most cases, poor posture results from a combination of several factors, which can include:

  • Accidents, injuries and falls,
  • Poor sleep support (mattress) and positioning,
  • Excessive weight,
  • Visual or emotional difficulties,
  • Foot problems or improper shoes,
  • Weak muscles, muscle imbalance,
  • Careless sitting, standing, sleeping habits,
  • Negative self image,
  • Occupational stress,
  • Poorly designed work spaces.

Improving your posture.

Following are some simple ways of improving your posture.

When standing – hold your head high, chin firmly forward, shoulders back, chest out, and stomach tucked in to increase your balance. If you stand all day in a job, rest one foot on a stool or take breaks to get off your feet for a while.

When sitting – use a chair with firm low back support. Keep desk or table top elbow high, adjust the chair or use a footrest to keep pressure off the back of the legs, and keep your knees a little higher than your hips. Get up and stretch frequently–every hour if you sit for long periods of time.

When working on a computer – take a one or two minute task break every 20 minutes when you work at a computer screen. Keep the screen 15 degrees below eye level. Place reference materials on a copy stand even with and close to the terminal.

When sitting in the car – adjust the seat forward so your knees are lower than your hips. Put a small pillow or cushion in the small of your back.

When sleeping – sleep on your side with your knees bent and head supported by a pillow, to make your head level with your spine. Or, sleep on your back, avoiding thick pillows under your head. Use a small pillow under your neck instead. Don’t sleep on your stomach.

When lifting – let your legs do the work in order to prevent injury to your low back. Stand close to the object, then where possible squat down and straddle it. Grasp the object, and slowly lift the load by straightening your legs as you stand up. Carry the object close to your body.

When bending – never twist from the waist and bend forward at the same time. To lift or reach something on the floor, bend the knees while keeping the back straight.

Why is changing posture hard?

When trying to change your posture, sometimes it can feel a little odd. This is because your body has adapted too the bad posture and feels uncomfortable with the change. Don’t worry, we find at Glenferrie Sports and Spinal Clinic that as you persist with the new position, it will become the norm and the bad postures will begin to feel funny.

Physiotherapy for postural issues can involve muscle stretching and strengthening, education and ergonomic advice. There is no reason to have poor posture, take a look in the mirror and if you see your self slumping, give us a call .

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.

For appointments call 03 9815 2555, or book online here

Spring time injuries can be a “pain in the SHIN!”

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BEN shin-splints

With the sun finally coming out it’s time to dust off the runners and get moving again. What better way to enjoy the Spring air than a walk or a run around one of our beautiful parks and gardens. The key to getting active again is to stay injury free and shin pain is a common injury we see this time of year as we wake up our muscles after a long cold Melbourne winter.

“SHIN SPLINTS” is the common name for the condition medically named medial tibial stress syndrome (MTSS). It can be described as pain anywhere along the shin bone from the knee to the ankle.

The most common cause of shin pain is inflammation of the sheath surrounding the bone (periosteum.) Traction forces on the periosteum from the muscles of the lower leg cause inflammation and a sharp aching pain along the shin results.

How are they caused?

  • Rolling in of the feet (Flat feet/Over pronation)
  • Rolling out of the feet (High arch/Over supination)
  • Inadequate footwear ‐ too old or unstable shoes
  • Too Much too soon ‐ Increasing training too quickly
  • Training on hard surfaces
  • Reduced flexibility at the ankle joint

What does it feel like?

  • A Sharp pain over the inside of the lower leg.
  • Pain at the start of exercise which often eases as the session continues
  • Aching pain often returns after activity and may be at its worse the next morning.
  • Sometimes some swelling. Tender to touch.

This condition can take a long time to heal if the correct help isn’t acquired. It is important to assess the biomechanics of your leg and foot to determine any factors that may predispose you to shin pain. Poor shock absorption or muscle function can result in shin splints. A biomechanical analysis of you walking and running will enable your podiatrist to assess foot function with respect to the lower limb. It will help diagnose the specific muscles becoming fatigued and failing to cope with the loads.

Podiatry is here to help by firstly reducing the pain so you can walk comfortably. Then with specific exercises, footwear advice and insoles we can realign the foot to improve the mechanics.

At Glenferrie Sports and Spinal Clinic our podiatrist Ben Holland will provide:

  • stretching and strengthening programs
  • biomechanical assessment of your running/walking gait
  • orthotic therapy if required
  • footwear advice

     

Call us now and book in with our friendly Podiatrist for a footwear and biomechanical assessment so you don’t end up on the injury list this spring missing out on the best time of year.

Ben Holland works Mondays at GSSC.

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