Losing weight for Summer without injuring Yourself

Older adult exerciseWith Summer  upon us, removing the winter ‘coat’ is now becoming a priority. This means dusting off the runners and hitting the pavement.

As Osteopaths, we often see the detrimental side of exercise when people take on too much, too early.  Unfortunately, it is human nature, that once we decide it’s time to change it needs to happen overnight.  I am writing this article to hopefully convince a few of you to set a long-term exercise plan and ease your way into it.

Exercise has so many proven health benefits but unfortunately, it can also exploit your lack of joint range of motion and muscular flexibility, resulting in injury.   As Osteopaths we regularly see shin, knee, hip and low back complaints because patients are undertaking an exercise regime that is beyond what their body can handle.

My advice to anyone looking at losing weight is to do it slowly and look at a lifestyle change not a ‘quick fix’.   Exercise is very important to de-stress and burn kilojoules, but if you get injured you are likely to end up more frustrated and put on further weight.  Begin with a low-grade exercise such as walking or water aerobics regularly for 30 – 60 minutes whilst changing some obvious dietary issues, for example, reducing alcohol intake and eating smaller meals.   Combine this with increasing your flexibility by stretching and perhaps even yoga.

As your weight reduces, your flexibility improves and your energy levels increase, you can then consider raising the intensity but remember this is a long-term exercise regime so only increase if you really want to and you know you will ‘stick to it’. My theory on exercise is the more you enjoy it and the longer you undertake it, then the less reliant you are on the fridge and pantry to make you feel happy.

My final tips with a new exercise regime are to:

  • ensure you have the correct footwear
  • stretch before and after exercise.
  • consider touching base with an osteopath, dietician, personal trainer and shoe specialist before launching into a Spring training program.

 

 

 

Dr. Jason Stone (Osteopath)

Free Sport’s Injury Assessment Evenings 2019

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Sports Injury Assessment Evening 2019

Throughout the Winter Sports Season, Wantirna Osteopathy, will again hold a FREE injury assessment session on a Monday evening for sports people of all ages and sports.

This popular session has been a longstanding offer from our experienced practitioners to help our local sporting community.

Their professional advice and guidance helps to manage and rehabilitate the sports person’s injury.

Sessions will commence on Monday 8th April and are open to all our local senior and junior sporting clubs.

There will be limited numbers each Monday Evening. You will need to ring the clinic on 9800 0388 to reserve your place.  Simply mention the ‘free sports injury assessment’ and the club you are involved with.

Please note we are at our new location at Level 2, 171 Stud Road, 5 doors down from the old clinic.

Do we really need bras?

 

The simple answer is, yes!

This article discusses the reasons why we need well-fitted and supportive bras, and some handy hints about what constitutes a ‘good’ bra.

As Osteopaths, we encounter women of all ages, sizes and fitness levels. It is important for our patients to understand that over time, your breasts will change along with the rest of your body. Body fat composition and weight changes, hormonal fluctuations and age are factors that can affect the size and shape of breasts over a woman’s lifetime.

Upper back pain, neck pain, headaches and even shoulder pain are commonly associated with poor posture. These are among the most frequent presenting complaints that we see in our clinic. Something that might also be influencing your posture may be an ill-fitting bra. A bra that fits you well and provides adequate support may help to improve your symptoms.

It isn’t always true that breast size is proportional to the level of pain experienced in the upper back region, but it is common to see women with larger breasts in bras that are simply too small. Similarly, women with smaller breasts are more likely to be wearing bras that are too big. If a bra does not properly support the breasts and aid in re-distributing their weight, a woman’s centre of gravity will shift to the front of the body, making it more difficult and tiring for her to maintain good upright posture. This in turn can maintain and aggravate strain across the shoulders, upper back and neck leading to stiffness, sore muscles and sometimes headaches.

Osteopaths also encounter many women who enjoy exercise, be it walking, running, dancing or playing sport. Sports bras are designed to minimise what is referred to as ‘bounce’. Breast pain and many other complaints can arise from a sports bra that doesn’t adequately minimise breast displacement (or ‘bounce’) when undertaking these activities.

A particular age group that may be at risk of breast pain during exercise is adolescent girls, with changes to their bodies occurring rapidly and breast pain being a common complaint during puberty. Pregnant women and breast feeding mothers are also a group that may experience breast pain during exercise due to increase in breast size and volume. With more research behind the design of sports bras, it shouldn’t be difficult to find one that is comfortable and supportive for any age or breast size.

 

Handy Hints

Number one rule about a ‘good’ bra is that you should barely notice that it’s there and it’s comfortable enough to wear all day without discomfort.

Cups that are too small (or large in some cases) and underbust bands that are too tight are the most common indicators that a bra doesn’t fit you well.

The straps of a bra are NOT the primary support, and plenty of women rely on tight straps to make a bra fit. The underbust region, or the band around the chest should be doing all of the heavy lifting. An underbust that doesn’t squeeze too tight or ride up at the back is the right size for you.

The most important thing to note is the abundance of variation in types of bras. Your size may vary between styles. A t-shirt bra is not the same as a push-up, nor is a plunge cut bra the same as a balconnet. Depending on your size and shape, one may be more suitable for you as well.

Bras are only good for months to a few short years. Every time you wear or wash a bra, its elasticity may increase, therefore lessening the amount of support it will provide. If a bra is too stretched and becomes too lose, it’s time to replace it.

The ‘swoop and scoop’ manoeuvre – you may have already heard of it, but don’t know why you should use it. A well-fitted bra will enclose all breast tissue without the underwire pinching or digging in. To make sure all breast tissue is in the cup, lean forward (‘swoop’) and gently scoop the breast from the underarm region into the cup. If the underwire digs in uncomfortably, try the next cup size up.

Easiest way to find out what suits your body, is to try bras of all cuts and designs. If you don’t know where to start or just need extra help to find the right bra, many department and lingerie stores offer free bra fitting services to their customers.

Osteopathy and Soccer Injuries

With World Cup Fever building, it is highly likely injuries playing with a soccer ball will be on the increase.  Whilst the soccer season is in the thick of it, no doubt there will be many Socceroo inspired desk jockeys also hitting the local parks over the coming months.

Even though ankle and knee injuries are prevalent in soccer it’s the injuries due to poor preparation and over excitement that osteopaths  also regularly see.  For those of you sitting at a desk 40 hours a week and in a car or train 2 hours a day, putting on a pair of runners is not enough preparation!

The dynamics of twisting and turning, running and kicking put a lot of strain on the lowback, hips and pelvis, especially if you are quite sedentary most of the week.  It is therefore extremely important to work on the muscular flexibility and joint mobility in these regions and not to over exert yourself on the first outing.

In preparing yourself to ‘bend it like Beckham’ and ‘score like Tim Cahill’ here’s some tips:

– go for a light jog first 5- 10 mins

– stretch your:

gluteals              low back                         psoas

buttocks                                            low back                                     hip flexors

hamstrings                  quads                   calf on wall

hamstrings                                  quadriceps                                      calves

 

– 5-10 minutesof a more dynamic warm up e.g suicides, run throughs.

– warm up your skillsover shorter distances and moderate intensity for 10 -15 minutes.

Whilst most people are likely to warm up before kicking the cover off the ball it’s the recovery that is probably more important and frequently overlooked.  To reduce the likelihood of muscular tension and soreness occurring over the coming days it is imperative to wind your intensity back at the end of the session and repeat the aforementioned stretches.  The common error is to stop abruptly, stand around chatting or go straight back to the desk.

On the days between exercise continue these stretches to increase your mobility and performance and reduce your chances of injury.

Don’t hesitate to consult our osteopaths if you require further advice or management.

Book Online now or contact 9800 0388

Restore Mobility, Discover Vitality

Older adult exerciseA day doesn’t pass where someone asks me “what does an Osteopath do?”

Most people have a good grasp on what Physiotherapists and Chiropractors do but the mystery still remains around Osteopaths.

This is predominantly due to the much smaller number of Osteopaths in Australia.  There are currently only three Australian Universities running Osteopathy courses, two of which are in Melbourne.  As a result Victoria is rapidly increasing in numbers of Osteopaths and currently account for around 40% of the nations approximate total of 1800.

So what do we do?

Osteopathy, as a result of it’s ‘wholistic’ philosophy has always been very difficult for Practitioners and Patients to explain.  Because Osteopaths look at how various regions of the body can cause strain and pain in other regions of the body they don’t just treat a specific range of conditions.  Furthermore, because Osteopaths have a wide range of different treatment techniques they will vary their style of treatment from patient to patient.

A common day could involve – massaging, stretching and manipulating the lowback of a burly footballer with groin pain, gently improving the arthritic neck range of motion of an 80 year old man with headaches and then freeing up the lowback and abdomen of a new born baby with colic.

This diversity in treatment methods and conditions we treat is all a result of the underlying philosophy that the body is a single entity and the health of its structure will govern its function.

I recently heard a non Osteopath refer to what we do as ‘restore mobility, discover vitality.’  In a nutshell, with all the conditions we treat and all the different techniques we use, this statement is exactly what we aim to achieve.

Osteopaths will examine the body for areas of reduced mobility, which are contributing to the presenting complaint and then use the appropriate treatment techniques to improve that mobility.

Hopefully now for all our patients explaining what we do it’s clearer now that we help people discover their vitality by restoring their mobility.