Pillow Health

By Tegan Hailey

No matter what age you are, having a good night's sleep is really important! Whilst we know that having the right pillow can greatly improve our quality of sleep, a lot of us tend to forget to change and replace our pillows on a regular basis. 

But why should we replace our pillows regularly?

We spend a lot of time in contact with our pillows, up to a third of our life if we are an 8 hour sleeper. Unfortunately even the highest quality pillows degrade and wear out over time. Another reason is hygiene, our sweat and dead skin cells build up and get absorbed into the pillow over time. 

How often should I replace my pillows/mattress?

It is a good idea to replace your mattress every 10 years. Whilst pillows should be replaced every 1-2 years depending on the type of pillow and how it stands up to normal ‘wear and tear’. Most pillows these days come with an expiry date stamped onto them.

The rate at which a pillow degrades usually depends on what material it is made from. Synthetic fiber pillows degrade more quickly than memory foam and latex pillows. However memory foam and latex pillows will also eventually lose their ability to bounce back to their original shape. 

Key things to check when deciding to replace a pillow are … 

• Has your pillow gone lumpy? 

• Does your neck and head feel supported?

• Is your pillow still offering the appropriate support and comfort that you need?

• Is your pillow a different colour from when you bought it? Or has it developed obvious stains or odours?

Changing pillows will be different for Adults Vs Children:

We all have different sleeping habits, some of us like to sleep on our sides, back, stomach or even curled up like Cam’s dog Poppy. But sleep habits are also different between children and adults. Children tend to be active sleepers, meaning they move around a lot more during their sleep. They are also usually sleeping for longer, and thus children can wear down the whole pillow faster. Children benefit from smaller pillows, and pillows that can adapt to various positions. Adults on the other hand tend to settle into a favourite position, and are more likely to wear down a pillow in a specific spot. We are usually more aware of our sleeping habits, and are able to choose the pillow best suited for that position. 

Is your pillow affecting your pain?

Have you ever woken up with a stiff or sore neck? In some cases, your pillow could be the contributing factor! Selecting the right pillow helps to ensure that not only do you sleep well and wake up feeling refreshed, but also without pain or stiffness. Your pillow should provide you with enough support to keep your neck and back correctly aligned. 

How do you choose your pillow?

Pillows come in all shapes and sizes! Memory or latex pillows are thought to work better because they are designed to contour and fit into the natural curve of your neck and shoulders. However it ultimately comes down to personal preference! Everyone will be different when it comes to choosing the right pillow, and you don’t have to spend massive amounts on pillows either. It is a good idea to try pillows out at the shop on a mattress that is similar to the one you have at home. 

The type of pillow to get depends on what type of sleeper you are … 

• Side sleeper: medium-high profile pillow 

  Provide support to your neck and shoulders while you sleep.

• Back sleeper: low profile pillow 

  Pillows that are too high and stiff may keep your head flexed during the night. Low profile pillows support around the neck while you sleep.

• Stomach Sleeper: low and soft profile pillow

  Usually advised against as it causes your neck to arch back and to one side. It can be a good idea to place the pillow underneath your chest more rather than your head to avoid extension of your neck while you sleep. 

• Active sleeper: all round pillow 

  The main focus is to keep your spine fairly straight while you sleep. 

If you can’t recall the last time you changed your pillow, it might be the time to do it. We know it can be difficult to give up a favourite pillow, but keeping an eye on how well your pillow is holding up and replacing it regularly can enhance your quality of sleep and help to prevent and reduce pain. For any more information or advice on pillows please talk to your osteopath.

Injury Prevention while Summertime Adventuring

Alayne Hamilton

As summer quickly approaches it’s clear lots of us will by spending time holidaying at home this year; so why not get out and make the most of it!

It’s a fantastic time to explore some of Tassie’s wild places without the big crowds. As an added bonus you’ll be supporting local businesses along the way.

Whatever your level of experience or inclination, there’s an adventure out there for you; from short walks in our beautiful parks and reserves to multi-day expeditions on land or water for the wild at heart.

Corkscrew and The Churn, Franklin River

📷 Franklin River Rafting (franklinriverrafting.com.au)

In my pre-osteo life I worked in the outdoor sector and continued expedition work seasonally while I was studying osteopathy. More often than not, customers would book their trip with intentions of hitting the gym or the pavement in preparation for the physical challenge of a multi-day expedition. A few days into the trip, when everyone was feeling comfortable and there was some heavy lifting to be done, the truth would come out; “I got so busy getting ready to go away it totally slipped my mind then it was too late and here I am!”.

If you’ve decided it’s finally time to head out on that adventure that’s been on your bucket list for years, that’s great! Just remember, we were all confined to the couch to some extent this year while COVID restrictions were in place, so give yourself some time to get physically ready for your trip. Lifting and carrying gear, paddling, cycling and walking with a pack all place very different stresses on the body to what we experience everyday.

Pre-trip training:

Combine some aerobic exercise with strength training that focuses on the body area required for the activity you’ll be engaging in.  

• Ankles and knees are common sites of injury when walking on uneven terrain, especially with the extra weight of a loaded hiking pack. 

• Lower back injuries can be aggravated by pack carrying or prolonged sitting on/in a bike, raft or kayak. 

• Shoulders can be especially vulnerable to injury sustained under abnormal load given their open ball and socket anatomy. 

• Changes to sleeping surface and pillow can also be exacerbating factors for neck and back problems. 

This pre-trip training phase would be a great time to pop in and see your osteo to address any issues that might need treatment or specific rehabilitation exercises, particularly if you’re prone to injury in any of the above areas.

Here are some extra tips to look after your body along the way so that you can get the most out of your adventure;

Gear: 

• Pack fitting; Aim for weight on your hips and heavy items low in the pack. If in doubt get help. A comfortable pack is essential to the enjoyment of your trip so sort it out before you go to save your back. If purchasing a new pack ensure that you try it on with some weight in the shop. If you’re hiring gear or bushwalking with a commercial group get some help from the guides to get your pack fitted correctly.

• Bike fitting. Mountain biking has grown exponentially in popularity in Tassie in recent years. Similarly to pack fitting, take some time to make sure your bike is well set up for you before you hit the trails. Bike fittings are available for a fee at some cycling stores. Consider it a worthwhile investment in you.

• Hiking Boots; the change from everyday shoes to a solid sole and ankle support in hiking boots can take some getting used to. Pop your boots on for some short walks and slowly build up towards full day/multi-day trips. Utilise the good ankle support that a boot offers by tying them securely. 

• Walking poles; can be a great addition to your equipment store, especially if you have any existing ankle/knee/hip complaints. Again, give them a go on a day walk to get used to using them. Elbows should sit at around 90 degrees for walking on the flat. Don’t be afraid to lengthen poles for downhill or shorten for uphill walking. Beware the wrist straps! Although very helpful in some scenarios, catching an arm in a strap while falling with the extra weight of a pack on your back can prove dangerous. If nothing else, slip your hands out of the straps on challenging terrain.

• First aid kit; off the shelf first aid kits are great but often people buy the kit, vaguely read the contents and end up carrying unnecessary items. Many kits also don’t have sports tape! Sports tape is great for strapping joints, securing bandages and field gear repair. Tape or Fixumol are great for patching up hot spots/blisters from either boots, packs or paddle shafts. Band aids are pretty useless in the outdoors and generally end up being accidental litter, especially given the potentially wet Tasmanian environment. Use some gauze or non-adhesive dressing and sports tape instead. 

During your trip: 

• Feet/ankles; act on hot spots immediately! The last thing you want is to have your trip ruined by some pesky blisters. Preemptively tape as soon as you even think you feel rubbing. If you’ve sprained your ankles in the past and feel unstable with a heavy pack, tape or brace them before you set off. Make sure your brace fits into your boot without any potential spots for wear on your skin.

• Whatever the activity, you’ll likely discover some muscles you didn’t even know existed. Stretch them out at the end of the day. Google sleeping bag yoga :)

• Your comfort item-  what will make the experience all the more comfortable for you?; a book? clean socks and undies? pack of cards? These items can absolutely be worth carrying the extra few hundred grams of weight to make your trip more comfy. 

• Tech break; there are increasingly few places where you can truly switch off and unplug for a few days. Consider leaving your phone at home or switching it off for the duration of your trip. Make sure that someone in your party has an appropriate means of emergency communication (e.g. PLB, Sat phone).

  My anecdotal observation from working in the outdoors was that people often adapted surprisingly well to long days of unaccustomed activity on expedition based trips. However, niggly old injuries would rear their heads when the going got tough. Even just a little preparation a few weeks out can make a trip much more enjoyable and reduce the risk of sustaining an injury in the field. 

Above all; be safe, push your limits, have fun and we’re here for you when you get back!

Knees - The Good and The Bad

By Cameron Allshorn

Following on from Foot Health Week By Alayne I wanted to touch on knees. Like feet, we have two of them and they do a fair bit in helping us stay upright and like the feet they are crucially important for doing a lot of the things that we love doing. 

The knee itself has 3 prominent bone structures involved (Femur, Tibia, Patella)  plus the additional involvement of the tibia/fibula joint. There are a number of soft tissues that are involved including hamstrings, ITB (illiotibial band), menisci, and quadriceps. 

Knee complaints vary from acute to chronic and a lot in between. One thing is common though, almost everyone refers to one knee as the ‘bad one’. I’m here to say that doesn’t have to be where the story ends! With treatment, management and overall a plan of progression that ‘bad’ knee can become a better one.   

Knee injuries can arise from a number of things such as; 

• Mechanical involvement (i.e twisting/hyper extension), 

• Rapid loading (i.e landing, change of direction)

• Repetitive strain (i.e running, kneeling, etc). 

• Gait dynamics and patterns (ankle instability, over pronation of feet, increased valgus/varus forces)

Chronic Knee injuries are often linked to previous instances of knee pain and usually stem from underlying degenerative changes such as osteoarthritis or cartilage loss. Chronic knee pain is often associated with a previous knee trauma however it can occur without notice from age 30+. As with other joint based pain the risk of chronic knee pain increases with obesity. 

For acute knee injuries we often find that soft tissue treatment along with articulation and mobilisation of the joint can provide solid improvement of symptoms, this is then best accompanied by structured exercises to improve strength and stability of the knee. In a lot of cases we will recommend isometric and eccentric exercises that involve the knee and other aspects of the lower extremity. 

In both cases (acute or chronic) symptoms can be influenced by or the result of adaption from other regions of the body such as the feet, ankle, hips and lower back and vice versa. As osteopaths we will always assess the whole body and that is no different regarding knee pain.

In more severe injuries (often where stability is compromised) we may recommend further investigation (i.e x-ray or MRI) as this can help establish if there has been any partial or complete rupture of structures like the ACL, PCL or patella tendon, this imaging is also helpful for assessing possible degenerative changes, bone bruising, swelling or bursitis.

In any case, early management is often the key regardless of if it is considered acute or chronic and the sooner the process can get started the quicker that bad knee can move towards being a good one. If you have knee pain or any questions about your knees we’re happy to answer them.

Foot Health Week

By Alayne Hamilton

Feet.

Some people love them, some people hate them. Most of us don’t pay much attention to them unless they give us grief.

But our feet are so important!

They carry us around all day long and often play a vital role in our leisure activities too; whether you chill out by playing sport, doing yoga, hiking, or kicking your toes up on the couch while you indulge in a bit of screen time. 

The foot is a complex piece of anatomy with 28 bones and more than 100 tendons, muscles, and ligaments that all work together to keep us upright and moving. A longitudinal and transverse arch are maintained only when all of these elements are in balance, allowing the foot to function properly.

It can feel great to have your feet treated by a manual therapist. You will sometimes feel a change higher up the body just by having an osteopath treat your feet. Not convinced?

Here’s a test for you. 

Here’s how to try it yourself!

You’ll need a spiky ball/golf ball/small firm ball and yourself:

1. Stand up and try to touch your toes. How far can you reach? Make a mental note of how far you can reach and what it feels like.

2. Roll the arch of your foot around on the ball for 1 minute on each side. You might like to sit down for this step. Give extra attention to any spots that feel sore or tight against the ball. 

3. Once you’re finished, (stand up and) try to touch your toes again. Notice that it’s easier this time? Or that you can reach further. 

Plantar Fasciitis

A common musculoskeletal complaint in the foot, and the most common cause of heel pain in adults is plantar fasciitis. The plantar fascia is a band of connective tissue that runs along the sole of the foot from the heel to the ball (or in anatomical terms, from the calcaneus to the heads of the metatarsals). Plantar fasciitis involves the repetitive strain of this tissue, often at the calcaneal (heel) attachment resulting in local inflammation and pain. High or dropped arches, running, prolonged standing, obesity and pregnancy can all increase the risk of developing plantar fasciitis by contributing to an increased level of tension on the plantar fascia. Plantar fasciitis is what we call a ‘self limiting condition’, meaning that it often spontaneously resolves after approximately 12 months. However, manual therapy and rehab exercises can improve function, reduce pain and reduce the risk of recurrence. Wearing good quality, well fitted footwear and avoiding running on hard surfaces can act as preventive measures against plantar fasciitis. 

Plantar fasciitis is just one of many musculoskeletal complaints of the foot. If you suffer from foot pain of any description get it checked out before you’re stopped in your tracks!

Osteopathy and the TMJ

By Tegan Hailey

The TMJ known as the temporomandibular joint, is the joint that attaches your jaw to the rest of your skull. It is the most used joint in your body, and can be felt moving in front of your ears as you open and close your mouth.

When we get pain in our jaw it is known as a TMJ dysfunction, and can affect one or both sides of the jaw. However you don’t need to experience pain or tenderness to have a TMJ dysfunction. Surprisingly the TMJ can also be the cause of a lot of headaches, dizziness, ear and upper neck pain.

Some of the most common symptoms include… 

• Clicking or popping as you open and close your mouth

• Limited jaw opening, or jaw deviation while opening 

• An inability to fully clench your jaw

• Difficulty chewing, swallowing and drinking

• Pain

Common Causes:

TMJ dysfunction is considered a multifaceted musculoskeletal disorder, with common causes including ...

• Malocclusion: misalignment or incorrect positioning between teeth when they approach each other as the jaw closes.

• Bruxism (grinding) or clenching your teeth 

• Derangement or displacement of the articular disc in the TMJ

• Imbalance of muscles which control the TMJ 

Contributing Factors:

Other factors that can contribute to TMJ dysfunctions include ...

• Alignment dysfunctions or prolonged mouth opening due to dental or orthodontic treatment

• Removal of wisdom teeth

• Poor neck posture

• Muscle pain

• Stress

• Whiplash and trauma

Treatment for TMJ dysfunctions:

As the TMJ can be the cause of headaches, dizziness, ear and upper neck pain. Osteopathic treatment includes assessing and treating the TMJ and surrounding areas including the neck, shoulders and ribs.

Osteopathic treatment includes a wide variety of techniques to help reduce your symptoms, increase mobility and relax your jaw and surrounding areas. In the case of malocclusion, you may need to be referred to a dentist or orthodontist for dental work alongside Osteopathic treatment.

For more information about TMJ dysfunctions please contact your osteopath. 

Ankle Injuries - Minor Injury or Major Problem?

By Tegan Hailey

Ankle injuries are one of the most common injuries in the world, and although they are usually seen in sports, they are also very prevalent amongst the general population. But due to their often textbook presentation and quick resolution of symptoms, they tend to be forgotten about once the initial pain has gone, or are usually left to fend for themselves as they continue to heal over time. For many, an ankle sprain for example is viewed as a minor injury. Whilst this may be true for some of the population, a large number of ankle injuries often lead to persistent problems including increased laxity, long-standing pain, and chronic instability. Did you know that following an initial ankle injury the risk of re-injury increases by up to 70%. In fact, ankle injuries are also noted to be among the most common recurrent injuries within sport, with evidence indicating increased likelihood of a second sprain within one year post initial injury (1). 

Although they are often regarded as minor injuries that require limited treatment or intervention, the high rate of re-injury is suggestive of ongoing dysfunctions. For many recurrent injuries often leads to persistent debilitation and residual symptoms. Whilst the ankle is supported by three main structures; bone, muscle and ligament, it is the ligaments that are often the cause of pain, as a result of being over-stretched or damaged. Damage to the ankle results in increased laxity (looseness), or the feeling/readiness for the ankle to ‘give way’. As a result of increased laxity, the muscles around the joint try to provide the extra stability that is no longer being supported by the ligaments. Decreased balance is frequently seen following ankle injuries and in individuals with chronic ankle instability. This is where an effective rehabilitation program comes into play.

Appropriate rehabilitation that is carried through even after the initial symptoms have long gone, is vital. As strength, motor control and proprioception are all important components of balance and having a stable foundation in which the rest of the body relies on. Retraining and strengthening your ankle after injury is very important, and usually revolve around some kind of strengthening, motor control and proprioception training. Proprioception is the ability to detect where and how your body is positioned, and enables us to quickly detect and respond to unexpected movement, such as that feeling before you roll your ankle. The bonus of having good proprioception and balance creates a greater chance of preventing re-injury. Rehabilitation programs, such as the physitrack programs you may have been prescribed have been shown to significantly reduce the risk of recurrent ankle injuries. 

For more information about how to manage ankle injuries, please contact your osteopath.

1. Palmer-Green D, Batt M, Scammell B. Simple advice for a simple ankle sprain? The not so benign ankle injury. Osteoarthritis and Cartilage. 2016;24(6):947-948.

Lower Back Pain! - What to expect when you come for treatment.

By Cameron Allshorn

Lower back pain is all too familiar, it's far too common and often pushed aside as just a part of day to day life. As osteopaths, we see this presentation daily in both acute and chronic cases. 

Most people know we treat back pain, however we’ve decided to pull back the curtain a bit and tell you HOW! we treat back pain and what to expect from us if you book an appointment due to lower back pain.

There are differences in each case however management and treatment is built off a solid framework including hands on treatment, exercises, stretches and education that we have seen deliver great results.

We will always take a case history before assessing and treating, so that we have the best base of information as to how the pain started, what happened and if this has happened before. (If you are a new patient to Rockhopper all initial appointments include taking your broader medical history so that we are best prepared to help you, which is why we allow for 1hr for new patients.)

During initial assessment we will take you through your available range of motion including forward spinal flexion, side-bending and rotation as well as performing some orthopaedic tests that will help us check the integrity of the overall spinal structure (joint, muscle, disc ect).

The burden from low back pain has reached a tipping point where the condition is growing rapidly, is poorly understood and is being mismanaged medically – at cost both to the patient and to the healthcare system

- Monash University researcher, Professor Rachelle Buchbinder

Acute Back Pain 

Often caused by a joint sprain at one of the lumbar spinal levels  and associated muscular tightening of the lumbar region. This pain is often episodic and short lasting (2-4weeks) It is common to occur after a lift and twist movement, sometimes consistently tight lower back muscles can be a precursor warning sign that a threshold is being reached. 

In the case of acute pain, our first goal is often to reduce symptomatic pain, improve range of motion and delivery initial relief from first appointment. Usually these presentations require 3-4 appointments over 3 weeks give or take, in most cases we will look to have a smaller gap between the first and second appointment (usually 4-7days) 

Treatment will be made up of soft tissue massage of the lumbar region, glutes, and possibly hamstrings, quads or lower limb. Joint mobilisation and articulation of the individual spinal joints, hip, sacrum and pelvis. This will be done in a majority of table positions (lying on front - “prone”, lying on back - “supine” or side lying) however we will always make sure that no one position is too painful. 

Following treatment, we will almost always tape your lower back with rigid strapping tape, this taping provides support for the area post treatment and also helps de-load some highly loaded muscles. This taping can usually stay for 2-3 days.

Follow up appointments will follow a similar framework however we will introduce stretches and exercises as we can that will help further the improvement and recovery process. (check out our resources page for some videos of our favourite lower back stretches) 

Sometimes acute episodic lower back pain can be linked to an underlying structural problem i.e. disc bulge or other disc issue, spinal stenosis or arthritis. If we are already aware of these findings we will adapt our treatment to suit however in the cases where no imaging has previously been done and we are not seeing improvement at the 3rd appointment we may refer off for further imaging (MRI,CT, Xray) to rule in or out any potential underlying pathology.

Across the globe (there is) inappropriately high use of imaging, rest, opioids, spinal injections and surgery. Doing more of the same will not reduce low back pain disability nor its long term consequences.

- Monash University researcher, Professor Rachelle Buchbinder

Chronic Lower Back Pain 

Lower back pain is considered chronic if it has been present for longer than 12 weeks. Now clearly this is on the shorter end as it is not uncommon for us as osteopaths to see a chronic presentation that has been around for years.

Chronic lower back pain is highly variable and is more likely to have associated underlying findings relating to joint, disc and/or spinal canal function.

A common goal when managing chronic lower back pain cases is to maintain and retain the available range of motion and function in the short term while aim to build on to this platform over the long term period to overall reduce symptoms, decrease frequency of flare ups and improving baseline function. 

Management of chronic back pain cases is quite similar to that of the acute back pain initially, this is in part due to the fact that most chronic cases present to us during a flare up of acute symptoms. Once we are able to settle the acute episodic pain, management will shift towards preventing relapse symptoms and associated flare ups. It is quite common that when treating chronic back pain we will have a block of treatment (4-5 appointments over 6 weeks) first and then space out to a regular appointment somewhere between 4-8 week intervals depending on each case. 

We will set up a physitrack program with some stretches, exercises for you. This program may include exercises that target areas other than your lower back such as hips, legs, upper back to help assist our holistic approach.

We see the best overall improvement from patients who are diligent with their rehab exercises and commit to a regular scheduled treatment plan.

Where to next? 

For future care, prevention and management of symptoms Rockhopper recommends an educated approach that suits your lifestyle and current situation. 

Following acute episodic lower back pain and assuming no underlying pathologies a full recovery is expected. This still doesn't not mean that all future management is unrequired. Continuing good spinal care includes 

• reducing high risk loading (using improper gym weights, lifting too much at work) 

• Continued targeted exercise (this can be changing or adding to a gym routine, attending a pilates or yoga class or continuing to do a regular home based program) 

• Being aware of the requirements of your body, seeking treatment if required. 

• Acting sooner rather than later, its much easier to manage and treat that 1-2 day tight back rather than the intense acute pain that could follow. 

In regards to chronic back pain, all of the above still apply however a discussion around your own individual situation may alter the specifics. A scheduled approach to this kind of chronic condition usually leads to improved results rather than waiting to manage an acute flare up and for that reason we recommend to check in with your chosen health practitioner in 2-3 month intervals.   

Hope you have found this insight informative and we’re happy to assist you and answer your questions too!

August is Tradies National Health Month!

By Alayne Hamilton

The term ‘Tradies’ refers to technicians and trades workers, labourers, machinery operators and machinery drivers.

We can’t go through this month without first addressing a stereotype; 

TRADIE (ˈtreɪdɪ) noun: The pie eating, iced coffee drinking trades worker who never exercises, gets up early and stays up late and drinks too much beer. The tradie breezes through their 20’s then as time goes on suffers from all those aches and pains that used to just “go away on their own in a couple of days’’. 

Fortunately; 2019 data from the APA shows that 70% of today’s tradies’ report that they are trying to eat a healthy diet and only 20% reported that they never engage in exercise. This is great news!

Although it’s time to rethink the stereotype, there’s no denying that by the nature of their occupation and workplace environment, tradespeople are at an increased risk of suffering a workplace injury. 

This has significant ramifications for the individual, business and client as people are removed from the workplace during their recovery, sometimes for a long period of time. This can also have the flow on effect of high stress and declining mental health. The juxtaposition of when to return to work financially and professionally vs. physical recovery can be a difficult one to balance, especially for the self employed.

So, how can we make sure our tradies are safe at work? 

Prevention!

Prevention of musculoskeletal injury is the best approach. An osteopathic preventative approach includes manual treatment as well as targeted exercise and rehabilitation activities to ensure that the body is biomechanically functioning optimally and activities are being carried out in a safe way; not unlike training for sport. Making sure that the body is capable of withstanding the physical stresses it encounters throughout the work day is vital. 

Again, focussing on parallels with sport, we all see professional athletes warming up before a game and generally accept that when we exercise, warm ups are a good idea. However, only 24% of tradies reported that they warmed up before work in the 2019 APA Australian Tradies Health Research report. Workplace attitude/culture was largely blamed for this low number. 

If you’re interested in learning more about what conditions you (or the tradie in your life) is at risk of developing, have a look at this interactive tool from WorkSafe Victoria;

http://injuryhotspots.com.au/#/.

Injury hotspots allows you to browse the conditions that are frequently reported in different occupations and even gives suggestions on how to minimise risk with “Safety Solutions”.

For example, the 3 most common areas of injury for a labourer are; 

Axial: low back pain/injury

Lower limb: Knee injury

Upper limb: Hand/finger injury

Whatever your role and whatever the occupational environment, prevention is the key to success in looking after yourself and your team at work!

Hypermobility

By Tegan Hailey

For many of us, the restrictions due to covid-19 have stiffened us up a bit, and whilst we are all keen to get back into doing the activities we love, what happens when the opposite occurs, and we are naturally too flexible?

Flexibility Vs. Hypermobility 

The terms flexibility and hypermobility are often used interchangeably, and whilst they look very similar, they are two very different adaptations within the body. Flexibility is a broad term referring to the available range of movement in the body, which does not go beyond normal range of motion. Hypermobility on the other hand, refers to when some or all of a person’s joints have an unusually large range of motion, in which people are usually able to move their joints painlessly and effortlessly into positions that others find simply impossible! It is often referred to as having “loose joints” or being “double-jointed” and often masquerades as good flexibility. 

Spotting the difference:

Example: Bending forward to touch your toes 

If your hamstrings are flexible enough, they will lengthen allowing you to reach the floor. However with hypermobility, the muscles are likely to be very tight, so the movement must be adjusted from somewhere else. In this case it is most likely that as you bend forward, the laxity of the ligaments at the knee will enable the knee to go into hyperextension, thus allowing you to reach the floor. Creating the illusion of flexibility. 

Hypermobility is often hereditary, with one of the main causes thought to be genetically determined by changes in a type of protein called collagen. Whilst everyone is born with a certain amount of laxity in their joints. If collagen is weaker than normal, the tissues in the body can become fragile, which can cause ligaments and joints to become loose and stretchy. The result gives the joint a range of motion beyond what is normally expected. Whilst people with hypermobility often lead normal lives, and although it can be beneficial in certain professions to have increased flexibility, ie dancers and gymnasts. There is a small subgroup of the population who experience symptoms, such as … 

• Pain and stiffness in the joints and muscles

• Clicking joints

• Joints that easily dislocate

• Fatigue

• Recurrent injuries - ie sprains 

• Digestive problems 

• Dizziness and fainting

• Thin of stretchy skin 

Those who suffer from symptoms like these are more likely to suffer from a connective tissue disorder. Benign Joint Hypermobility Syndrome (BJHS) is the occurrence of hypermobility in which musculoskeletal symptoms occur, predominantly pain in joints. Ehlers-Danlos Syndrome (EDS) on the other hand is a rare inherited disorder characterized by thin, fragile and loose skin and extreme joint laxity.

Assessing joint hypermobility - THE BEIGHTON SCORING SYSTEM

The level of hypermobility in an individual is determined through the Beighton Scoring system; it is a 9 point scale that requires 5 maneuvers for the assessment of various joints in the body. 

Note: Although it can be seen as a good party trick, the one thing to remember is not to overextend your joints just because you can. 

Exercise with hypermobility:

There is no reason why people with hypermobility shouldn’t exercise. But, due to the ability to take a joint past its normal range of motion easily, hypermobility needs to be taken into consideration when choosing the appropriate type of exercise. People with hypermobility usually benefit from a combination of controlled exercise and education about normal ranges of motion and how to avoid hyperextension. 

Great forms of exercise include …. 

• Swimming

• Cycling

• Pilates

• Strength training

The main focus when exercising with hypermobility is to improve muscle strength and fitness, without causing increased mobility. Ligaments do not have the same elastic properties as muscles, meaning they are unable to return to their original starting length once stretched. Building good muscle tone is vital as it increases stability and support around joints, further reducing the demand on hypermobile joints. It is also important to focus on the correct engagement of muscles and initiating good movement patterns, to further help protect vulnerable joints. 

Tips & Tricks - Exercising with hypermobility:

Wherever you fall on the scale of hypermobility, the key to injury prevention is achieving a good balance between movement and stability. Any movement regardless of flexibility or strength should be performed accurately with control and awareness. For more information about what exercise is suitable for you, please contact your osteopath. 

Manual Handing and Musculoskeletal Health in the Workplace

By Alayne Hamilton

Ergonomics: non-desk based work

We’ve talked a lot about desk based work of late with many people taking time away from the office to work from home.

But…

For a lot of industries sitting at a desk all day is just not a reality!

As COVID restrictions continue to ease and people return to a level of normality in the workplace, here are some considerations for those whose jobs require either an increased level of activity or a wider variety of activities.

There are very few workplaces where manual handling is not required on some level; and we’re not just talking about lifting and carrying heavy objects. A wide variety of tasks from waiting tables to driving a forklift to landscaping have the potential to lead to musculoskeletal injury through maintaining sustained postures, repetitive strain, exposure to vibration or use of significant physical force.

Safe work Australia reports that in the 2014-2015 financial year 107,355 serious claims were lodged and 90% of these claims were made due to injuries and musculoskeletal disorders. 43.8% of these serious claims were in relation to trauma sustained to a musculoskeletal structure; bone, ligament, tendon or muscle.

If you do need to regularly lift loads around the workplace, either great or small; keep the following tips from Corporate Work Health Australia in mind to protect yourself from injury.

Corporate Work Health Australia: Manual Handling Poster

(Link above to higher quality image)

Image Source: https://corporateworkhealth.com.au/ergonomic-assessment/manual-handling-ergonomic-stretching-posters/

Some further considerations for varied workplaces…

Driving:

People whose jobs demand regular hours of driving should ensure that their driving position is optimised, especially when using shared company vehicles, Take the time to adjust seat positioning (height, low back support, seat base, backrest and distance from pedals), mirrors and steering wheel whenever you enter the vehicle. Take regular breaks throughout the day and avoid working from the vehicle where possible to avoid neck strain(i.e. working on a laptop seated in the car).

Footwear:

Whether you’re on your feet all day in retail or stomping around a construction site, don’t underestimate the importance of good quality footwear! Work boots/shoes should be comfortable and supportive as well as functional to avoid foot, lower limb or back pain.

Occupational health and safety factors that should be taken into account when assessing the appropriateness of footwear for work include; protection from dropped items through a steel or composite toe, non-slip soles, adequate cushioning for prolonged standing or standing on hard surfaces, adequate contact area with the ground (i.e. small pointed heels provide little contact), secure fastenings, work boot compliance with Australian standards.

Flat, enclosed shoes that meet the specific requirements of your work environment and are comfortable are universally the best option.

Even if you have an active or physically demanding job it’s important to still follow the Australian Physical Activity Guidelines in order to reap the mental and physical benefits of regular activity. See our last blog about safely returning to sport post-COVID. 

If you’re returning to work and are already implementing new systems or procedures due to COVID-19, what better time to reassess hazards around the workplace and consider how these can be minimised? For tips on how to reduce the risk of developing musculoskeletal disorders in your workplace have a look at; Safe Work Australia: Home and WorkSafe Tasmania: Home.

Return To Sport

By Cameron Allshorn

Gyms are open, boot camp is back, trails and national parks are opening their gates, community sport is on the horizon and we’re all excited!!

The lockdown has impacted each and everyone of us and we are all ready to get out a back into our hobbies and activities as soon as we can. 

With the excitement of this return comes an increased risk of injury due to the lengthy lay-off period and overall decrease in movement and activity over the past 8 weeks, add to that the cold Hobart winter days and there is a discussion to be had. This blog to outline how to safely return to activity and reduce the risk of picking up a pesky injury that could see you with another stint on the sideline just as things get going again.

The Risk

Injuries to soft tissues are the most likely to occur in this type of situation due to shortening of muscle fibers during inactivity as well as lack of load exposure. “Soft tissue injuries” cover most muscular or ligamentous injuries, in which hamstring, calf, quad and rotator cuff have the highest increased risk of injury. 

A recent ABC article has outlined the increased risk and rate of incident we have seen as sport has returned across various professional leagues.It is expected that this will spread all the way down to community level as the majority of us return without the network of a professional grade support team. 

A lot of us have turned to running and/or cycling over the past 2 months in an effort to keep active and fit which is great for our wellbeing and aerobic fitness however it does not replicate or correlate to sport specific actions such as landing, pivoting, throwing, kicking and so on. Now is the time to get back into sport specific training situations.

4-6 weeks of graded gradual sport-specific return is recommended to reduce the risk of injuries upon return which means starting now is imperative. It is likely that competitions will be eager to reboot their seasons and with calendar restrictions and venue clashes also to consider it could see match-day competition return in a quick turnaround that will not account for such a training period to occur.  

Snapshot of Professional Returns

Bundesliga (German Premier Soccer League) returned on May 24 and has seen an approximate  rate of injury increase of 3 times the pre lockdown records (.27injuries per game pre lockdown, .88injuries per game since restart) injuries have predominantly been of soft tissue nature (hamstring, calf, quad). Locally we have seen the AFL and NRL return over the past month and while there hasn’t been large spate of injuries across the board. The restart began with a number of players unavailable due to similar soft tissue injuries sustained in a shortened “pre-season” prior to the return (predominantly lower limb soft tissue injuries).

Who’s at risk

• Age >25, 

• Previous injury history (particularly in past 18 months) 

• Returning to a sport involving a lot of change of direction, quick decelerating/accelerating or lateral movement (tennis, hockey, AFL, netball, basketball) 

What can you be doing now 

Each sport and venue is likely in the process of opening up training facilities and you should check with them about access and the guidelines in place. Some restrictions may be placed on access time and amount of people allowed.

To reduce risk, you should now be considering sport-specific programs that are tailored to the requirements of your sport. However some broad protocols to follow are; 

• Warm up/ cool down with stretches and mobility exercises. 

• Lower limb eccentric exercises (hamstrings, calf, hip flexors) (these help increase overall muscle length reducing risk of tearing) 

• Gradual increase of load, duration and intensity of training.

• Sorting out any existing niggles (tight hamstring, sore hip, stiff lower back etc) before jumping into training.  

For any information or advice regarding getting you back into playing sport and the activities you loved before covid-19, feel free to contact your Osteopath for what is best suited to you. 

WORKING FROM HOME - QUICK TIPS

By Tegan Hailey

Number 1 - Adjustable Chair Set-Up

Number 2 - Non-Adjustable Chair Set-Up

Number 3 - Desks & Sit-Stand Desk

Number 4 - Keyboard

Number 5 - Mouse

Number 6 - Monitors

Number 7 - Laptops

Number 8 - Desktop Accessories & Arrangement

Number 9 - Taking Breaks

Exercising and keeping active in COVID-19

By Tegan Hailey

Exercising and staying active has never been more important until now! For many of us our regular forms of exercise and staying active have either been completely or to some extent impacted by COVID-19! 

We are finally starting to see the light at the end of the tunnel, with the possibility of COVID-19 restrictions easing soon! And as we begin to move forward, it is a great time to reflect on what type of activity is missing or needs improvement in our day to day activities. So ask yourself ... 

1. How were you staying active before? 

2. How or what have you needed to adapt at home? 

3. What type of activity is currently missing to continue to stay fit? 

Whilst everyone has been talking about what you CAN’T do during COVID-19, we thought it would be great to talk about what you CAN do to stay active! 

Whether you have been going for a daily walk, run or cycle, been involved in an online home yoga/pilates or fitness circuit or have recreated a sport such as hockey in your backyard! COVID-19 has shown us that there are many different ways to stay active, without expensive equipment and even from home! 

1. Aerobic Exercise (also known as cardio): 

Is a great way to stay fit and can be the easiest way to incorporate and maintain physical activity during this time. Some great examples of aerobic exercise include … 

• Walking

• Running

• Bike riding

• Dancing 

• Skipping (jump rope) 

• Active video games 

Minimum 30 minutes a day is a great way to get out of the house for some fresh air and to stretch your legs! 

2. Strength and Flexibility:

As many of us have had a decrease or cessation of the various forms of exercise we use throughout our day, there is no surprise that we would also be losing the strength we have built and maintained with these activities. It is still important that we focus on maintaining strength and flexibility throughout our week. Whether that be by … 

• Workout online: Amongst the endless amounts of free exercise videos available on YouTube,  various qualified fitness instructors have taken their classes online. From strength workouts to yoga,Pilates, and high intensity interval training (HIIT) etc. 

• Going freestyle: Build your own workout, if you don’t have access to weights, use household items like filled water bottles and cans or jars of food, do some star jumps, planks, sit ups, push ups, or burpees. Anything to get your heart rate up a little.

• Recreate a sport in your backyard or lounge room (be aware of breakable items!).

  • Tennis: Get  2 dining chairs apart with a sheet over it to recreate a net 

  • Sports such as Soccer, hockey, netball etc: use tinned food or small objects to create obstacles to perform various drills around 

  • Good old fashioned backyard cricket 

  • Can you play squash/ or hit a ball against a brick wall?

  • Kick to kick.

FINALLY DO NOT FORGET - Sedentary Lifestyle!

It is extremely easy at the moment to fall into a sedentary pattern! It is extremely important that  Australia’s Physical Activity Guidelines still apply even in social isolation. Whether you are still working/studying at the office or at home, it is important to monitor your screen time and period of time spent sitting. Remember to break it up and incorporate the above 2 points into your day to day activities. 

If you would like advice or alternative ways to stay active during these times, please feel free to consult with your osteopath! We also love to hear about the new and interesting ways people have come up with to stay active. Don’t forget to encourage your loved ones, who you’re no doubt spending a lot of time with right now, to move their bodies too!

Tink's Favourite Neck Stretches ;-)

Well this post has the disclaimer that the following video is provided as general stretches and if you have specific concerns you should consult your local Osteopath, however, I thought you may find the following neck stretches useful in your daily plight to stave off postural strain in your neck and shoulders!

Has Covid-19 Got You Working From Home?

Covid-19 has impacted us all and we need to do our part to flatten the curve and look out for those in the community (and the broader world). With the current landscape in constant change we have seen many businesses and organisations move off site and have their staff working from home.

If this is you, it may be all new. We want to make sure that everyone has the available information about how to work from home in a way that is efficient, effective and ergonomically sound. And if not, keep reading because it’s good information to have anyway.

Here are 6 tips to help!

We generally spend enough time on the couch as it is, no need to add in an extra 4-8 hours there while you’re working from home.

Sit.Stand.Sit.Stand. Keep changing it up and you will notice the positive impact this can have. When working from home this can be challenging if you don’t have the available equipment.

Some additional tips we think can help are; 

• If you’re using a laptop, take advantage of the portability and move between a desk, dining table and/or kitchen bench as these often have different heights

• While you’re at it change the type of seat you are using to one that suits the table type but is also comfortable for working. Chairs, stools, exercise balls are all great options. 

• Household items such as books, crates and containers can help raise your laptop and/or workspace if required.

The ergonomics of a laptop are poor for lengthy use and often have us leaning forward, in a slouched position with our arms tucked in.

• When sitting, sit evenly on the sit bones with both feet evenly on the ground, remember stools may prevent this.

• Rest your arms so the desk surface contacts just before the elbow.

• The middle of your screen should be at eye level or just slightly lower depending on its size. 

Wireless or corded (even airpods) are a great option for either a phone or computer set up. Without them you are all the more likely to end up using the neck to shoulder “hands free” method.

There is plenty that can be done at home, you can access our physitrack program via the app ‘PhysiApp’ using the access code hqkhdncv, DOB 2020.

Keeping a close to a normal routine can help the body adjust to the overall changes to the working environment.

• Even though the situation is constantly evolving, we recommend that you still enjoy the outdoors, get out into the backyard or go for a walk around your home suburb - just avoid touching surfaces or any large group interactions and practice good hand hygiene when returning home.

We hope this helps and remember that at Rockhopper we plan to be open and available as long as possible to continue to service the greater Hobart region through this time. We have implemented a range of measures to ensure that our clinic space stays safe and clean. Currently, we ask that you do not attend if you have done interstate or international travel in the past 14 days, or if you show any symptoms of a sore throat, cough, feelings of fever, difficulty breathing. If you do make an appointment we ask that you read the signs on our waitroom wall for current updates and please wash your hands in the sink to the left (near our nappy change table) on entry before your appointment.

Thanks From The Rockhopper Team :)

Tink, Cameron, Tegan & Alayne

Tips for reducing your screen time!

By Tegan Hailey

It was the hot topic of the school holidays, “How do I reduce my family's screen time?”. With school starting back this week and as we move back into our normal routines, we thought it would be a great time to share our tips and tricks on how to help reduce the amount of screen time in your household. Whilst there is no denying that we are using screens everyday, it is often difficult to control and monitor the amount of time we spend using screens, especially our children.

1. Do you set aside times to unplug? 

Set aside time/s for the entire household to become unplugged from electronic devices. Whether that be a couple of hours in the afternoon after school, or an hour whilst you have dinner, the possibilities are endless. It is a great opportunity to make these times family time, where you can catch up, go for a family walk or play a board game.

2. Do you have “technology-free zones”:

If not, might be time to create some! Establish zones in your house where you don’t allow electronics, such as the dining room or the bedroom. These technology-free zone should be reserved for meals, family conversation and sleeping.

3. Do you set timers or screen-time limits: 

It is SO easy to eat your time up on a screen…set a timer or restrict how much time a day your children can spend on their devices. For many kids social media channels have become a huge time waster, and before you know it they have been on their phones for over an hour, seated in the same position which then leads to postural strain problems.

Most phones these days have settings that allow you to restrict the amount of time you spend on various different social media platforms.

4. Do you know about the Aussie 24/7 Movement Guidelines?

These suggest that we should limit sedentary recreational screen time to no more than 2 hours per day. Having screen restriction limits is a great way to not only limit their exposure to screens, but also teach them how to better manage what time they do have on screens more effectively.

5. Does your family eat meals without a screen? 

Some of your most treasured memories can become the funny conversations that arise around the dinner table. Make meal time, family time. Turn off the TV and put phones away during meals, family meals are the perfect time to talk to each other and to catch up. 

6. Do you watch movies or TV in bed / Do you know about sleep hygiene?

There are SO many reasons why this isn’t a great idea…avoid putting a TV in a kid’s room, as they are more likely to watch more TV than those who don’t. Those who have TVs in their bedrooms are also more likely to isolate themselves inside their rooms, instead of spending quality time with the family. Watching TV in bed may seem cozy and relaxing, however not only is it bad for their backs, but it also promotes bad habits that will become a lot harder to reverse later in life.

7. Do you charge your phone in your room?

Imagine how tempting it is to a child if they have their phone charging right beside them in bed. Help reduce temptation to check their phones for messages or even the time throughout the night. Looking at your phone's screen just before bed or when you are having difficulty falling asleep has been shown to disrupt sleep patterns.

The Australian 24-7 Movement Guidelines suggest that 5-13 year olds should be having at least 9 to 11 hours of uninterrupted sleep per night, and 8 to 10 hours each night for those 14-17 years. Consistent bed and wake-up times are also important in providing the best quality sleep patterns.

It would be ideal to charge their phones in a different room, or at least on the other side of the room. It also helps parents feel reassured they are not on their phone when you have asked them not to be.

8. Do you incorporate your screen time with your exercise?

Make screen time, active time! When you do spend time in front of a screen, do something active. Get kids involved in doing some stretches in front of the tv, even if you as a family go through the list of exercises you’ve been advised to do by your Osteopath ;-)

Lots of simple stretches and workouts can be done from the comfort of your couch or living room. This is a great way to break up those prolonged sedentary times and teaches kids how to be considered about their sedentary behaviours.

Headaches from an Osteopathic perspective

By Cameron Allshorn

Headaches are one of the most common disorders across the world and likely something that most will encounter at some stage during life. For many this becomes a debilitating, limiting and repeating process.

The World Health Organisation (WHO) suggests that 50% of the global adult population has reported a headache in the past 12 months (1). 30% of those indicated presence of migraine while around 4% of people reported 15 or more headache days per month (1). Often we see people who have suffered from chronic and repetitive headaches for many years but help is out there and Osteopaths can be a part of that network. 

Common Headache Types:

The starting point of a headache may be attributed to a variety of intrinsic origins like muscle tightness, joint dysfunction as well as influence from external forces (such as sleep, stress, mental health, diet, nutrition and exercise habits) . As osteopaths we work to improve the function of muscle, bone and joints alike to restore and maintain a balanced working body and managing headaches are no exception. As Osteopaths, some of the areas we will look at when managing and treating a headache presentation include cervical, thoracic and rib function as well as observing your breathing and diaphragm control.

• The relationship of the head and neck is key to managing symptoms.

• Often there can be an underlying restriction or dysfunction that is causing a disruption to multiple subconscious body functions such as blood and air flow.

• A key function of this fluid flow is to drive the oxygen our brains crave and thus are so important to our cognitive function.

• Disruption to these fluid dynamics can be part of what is driving the recurrent nature of chronic headaches in some cases. 

• As osteopaths we will work to restore this balance and improve these functions in addition to addressing muscular tightness and/or joint restriction.

The overall picture is important which is why when managing a headache presentation we will often get people to complete 2 weeks of a headache diary to track and isolate potential triggers and causes so that they can be addressed. This provides us as practitioners a broader perspective on your headaches and how they relate to your lifestyle. (In the case of headaches caused by the female hormonal/menstrual cycle, an 8 week diary would be recommended)

Helpful links:

Headache Australia (Migraine and Headache diaries: https://headacheaustralia.org.au/headache-management/headache-migraine-diaries/

https://headacheaustralia.org.au/

References:

(1) https://www.who.int/news-room/fact-sheets/detail/headache-disorders

Keep Moving! - Australia’s Physical Activity Guidelines...Do you know what they say???

By Tegan Hailey

Put your hand up if you know what the recommended activity guidelines are for your age? When we ask people in practice, they are often unaware so we thought this blog post may be helpful for you to review whether you are meeting these recommendations. 

Physical activity is something that we can all agree is very good for our overall health and wellbeing. It can reduce the risk and help manage a variety of health issues, such as type 2 diabetes, cardiovascular disease etc. Whilst also creating great opportunities for socialising, meeting new people, and helping to prevent and manage a range of mental health issues. Whilst we know that being active is good for us, the number of people who are not meeting the recommended minimum 30 minutes of physical activity a day is alarming. 56% of Australians are either inactive or have low levels of activity daily. Below we will talk about the recommended guidelines for each age group and what you can do to keep moving. 

Physically inactive vs Sedentary behaviour - what is the difference? 

Surprisingly physical inactivity is not the same as being sedentary. Physical inactivity means you are not doing enough physical activity, defined as “any bodily movement produced by skeletal muscles that requires energy expenditure”. Be aware that ‘physical activity’ should not be mistaken with ‘exercise’, as exercise is a subcategory of physical activity. Whilst being sedentary on the other hand, means sitting or lying down for prolonged periods of time. Despite whether a person meets the physical guidelines or not, you can still be classed as sedentary. If you spend a large amount of your day sitting or lying down.

Being physically active for at least 30 minutes every day is achievable and even a slight increase in activity can make a difference to your health and wellbeing. Everyone should do some form of physical activity, no matter what their age, weight, health problems or abilities. And remember that doing any form of physical activity is better than doing none at all! 

Summary of current guidelines for physical activity:

Physical Activity Guidelines:

You should include a range of physical activities that incorporate fitness, strength, balance and flexibility into your week. If you currently do no physical activity, start by doing some, and gradually build up to the recommended amount, this will make it a more achievable goal to get you going. You should start at a level that is easily manageable and gradually build up to the recommended amount, type and frequency of activity. 

Sedentary Behaviour Guidelines:

Sedentary behaviour rates have been increasing and to combat this the following guidelines have been developed. Limiting sedentary behaviour can make an overall positive change to your health and wellbeing. This means being aware of the amount of time spent in front of a screen, as many screen base activities involve prolonged sitting and lying down. 

Summary of current guidelines for sedentary behaviour:

Muscle Strengthening Guidelines

Good muscle strength is vital for all daily movements. We need it to build and maintain strong and healthy bones. Regulate blood sugar and blood pressure and to help maintain a healthy weight. Muscle strengthening activities do not mean you have to go to the gym and lift weights etc. It can also involve doing activities around the house that involve lifting, carrying or digging. 

Summary of current guidelines for muscle strengthening activity:

Stuck on ideas to get your minimum 30 minutes in?

There are many opportunities to sit in our daily lives, the key is finding the opportunity to move. Getting your minimum 30 minutes of physical activity does not have to be a chore.

Below are some great tips and ideas to get you into the routine of moving more. 

• Short trips - walk or cycle, leave your car at home

• Long trips - walk or cycle part of the way

• Get off the bus one stop earlier and walk the rest of the way

• Park further away from your destination and walk 

• Use the stairs instead of the lift/escalator 

• Walk to deliver a message, rather than sending an email/text

• Leave your desk at lunch time, and enjoy a short walk outside 

• Set an alarm to remind you to stand up/stretch more often. 

• Organise walking meetings 

• Catch up with friends for a walk, instead of sitting for a chat 

• Plan outdoor activities, ie bike riding or walking etc

• Don’t let the weather stop you, there are great indoor activities like indoor swimming, squash, rock climbing etc. 

• If you are new to physical activity, have a health problem or are concerned about the safety of bing (more) active, speak with your osteopath about the activities most suitable for you.

For more information regarding the physical guidelines in relation to your age. 

• Birth to 5 yrs: https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa05

• 5 to 17 yrs: https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa517

• 18 to 64 yrs: https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa1864

• 64+ yrs: https://www1.health.gov.au/internet/main/publishing.nsf/Content/health-pubhlth-strateg-phys-act-guidelines#npa%2065

PREPARE YOURSELF FOR THE PINNACLE BY OSTEOPATH CAMERON ALLSHORN

With the Point to Pinnacle 2019 only 8 weeks away and the spring weather sweeping into our city.  it is time to talk about running, running training and the common pitfalls that can surface during this time of year.

Running related injuries are often unsighted until it is too late. That is to say that they often won’t surface until late in a training program and by then in many cases it is too close to competition date to address completely. Here are a few signs to look for.

>Sore shins late into a run?,

>knee/ankle swelling 12-24 hours after a training run?

> Repeating issues at certain distances (i.e cramping at 13km, glute pain at 17km, etc)

>Tight and sore hamstrings or quads?

>Hit a plateau in your training goals?

These are all signs that your body might be holding you back from reaching your pinnacle performance.

See if this sound familiar? 4 weeks into a training program, you’re smashing it - reaching goals every week, posting great times and feeling fantastic. Then comes the niggle, it’s only small, you don’t notice it all the time but it is there. It could be a feeling something is poking you in the shin, the hip, under your foot or behind the knee. 2 weeks later you notice it during each run and then at each step and so on.

Patellofemoral pain syndrome (PFPS), Shin splints, plantar fasciitis, Iliotibial band (ITB) syndrome and many others are all conditions commonly seen in the running community. Generally speaking these conditions will manifest from smaller initial symptoms that can go unnoticed, untreated and unmanaged

These issues often arise due to an overloading of a certain region during your running pattern. This can be related to intrinsic factors such as muscle strength and flexibility, cardiovascular and respiratory function and joint mobility as well as extrinsic influence such as improper or inadequate footwear, nutrition and the impact of training surfaces. In most cases it is a combination of factors that will lead to a pain producing presentation.

Many of these cases can be avoided by complementing your training with some regular body maintenance and awareness of your body’s signalling. It is part of our Australian culture to shrug off any minor niggle - “she’ll be right” or “no pain no gain” and so on - however these perceived small presentations are the key signs that we should be listening to our body’s call for assistance.

If you are training for the Point to Pinnacle or if you are a local summer runner and this has resonated with you don’t hesitate to contact us at Rockhopper on 0402 457 401 or you can book online.

Tech Neck & Turtle Necks

By Tegan Hailey

Link between increased use and the rise in number musculoskeletal complaints: 

There is no denying that we are now spending a lot more time on our phones than we used to. With an average of 4.5-5 hours a day on phones alone. What is interesting is that whilst our screen time is increasing, there is also a rapidly growing number of musculoskeletal complaints arising due to prolonged electronic device use. With the most commonly reported complaints including neck, upper back, shoulder and thumb pain. Which leads to the big question, could your electronic devices be a contributing factor to your pain? 

‘Tech Neck’ and ‘Turtle Neck’?

“Tech Neck” or “Turtle Neck”are terms used to describe the postural positioning an individual’s neck has sustained from looking down at an electronic device or staying hunched over an activity. This posture can often lead to pain and other symptoms. It is considered an overuse syndrome or repetitive stress injury as a result of holding your head in a forward and downward position for extended periods of time. Symptoms usually include stiffness/tightness, pain, muscular weakness and headaches. Although we have been looking down for centuries with books, cooking, sewing etc. Our cultural addiction to electronics has multiplied the amount of time we already spend hunched over for other activities. We usually don’t realise how much of an impact this slouched and forward positioning has on our neck and surrounding areas until we experience pain.

What damage is being caused? 

Did you know that the average head weighs around 4.5kgs? When you are in a neutral upright position, the weight of your head is balanced at the top of your spine. However, when you tilt your head to look down, ie at your phone, it causes for the amount of pressure through your neck to increase. This is because the weight that your neck has to carry increases. As you can see below, at 60 degrees of flexion, there is an average of 27kgs weighing down on your neck.  Prolonged periods of time in this position places excessive amounts of tension in the deep muscles of your neck and across the shoulders. Leading to overstretching of the muscles behind your neck and excessive shortening of the muscles at the front.

Quick Tips:

With an evident link between the severity of patient symptoms with the amount of time spent using these devices. Here are some quick tips for combating the tech neck.

• Take frequent breaks at work/school

• Avoid prolonged static postures

• Lower your eyes, rather than bending your neck

• Lift your phone up to eye level, so it reduces the strain on your neck

• Avoid repetitive movements such as prolonged typing

• Avoid holding large or heavy devices in one hand for long durations

• Voice to text (if your phone has that option) 

• Ice/heat packs

• Upper back and neck stretches 

Jung, S., Lee, N., Kang, K., Kim, K. and Lee, D. (2016). The effect of smartphone usage time on posture and respiratory function. Journal of Physical Therapy Science, [online] 28(1), pp.186-189. Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4756000/.

Park, Junhyuk & Kim, Jinhong & Kim, Jonggun & Kim, Kwangho & Kim, Namkang & Choi, Inwon & Lee, Sujung & Yim, Jongeun. (2015). The effects of heavy smartphone use on the cervical angle, pain threshold of neck muscles and depression. 12-17. 10.14257/astl.2015.91.03.