Articles in Category: Training and Performance

5 THINGS YOU SHOULD KNOW ABOUT SHOULDER PAIN

on Tuesday, 02 April 2019. Posted in Newsletters, General Health, Sporting Injuries, Training and Performance

Shoulder Pain

Shoulder injuries are one of the most stubborn injuries I deal with as a practitioner. They happen very gradually and linger for a long time. Not excruciatingly painful but definitely annoyingly dull and achy is how I would describe it.

Here are 5 things you should know about shoulder pain:

1.They are highly treatable if addressed early

People with shoulder pain usually do not seek early medical attention. It is the type of pain where people tend to ignore initially because of its subtleness BUT ignoring the pain will not make it go way. In fact, it will usually continue worsening the longer you wait to seek care. The earlier you see a practitioner, the better it will respond to physical therapy and regain its range of motion.

2.Treat your shoulder blade while treating rotator cuff injuries

The shoulder blade serves as a platform for the muscles of the shoulder (rotator cuffs). When there is an injury to the rotator cuffs, it is directly related to how well the shoulder blade is working too. A weak and unstable shoulder blade will produce an unstable base for the rotator cuffs hence possibly causing the muscles to be compromised therefore leading to injury and weaknesses. So it is important to include shoulder blade stabilising exercises on top of rotator cuff strengthening. 

 Shoulder Projections

Shoulder Projections

YouTube Link: https://youtu.be/hhL6iIxcdRs

 3.Frozen Shoulder is more common in middle aged women

Frozen shoulder happens when the lining of the joint within the shoulder is inflamed. The gradual thickening of this area results in the stiffening of the shoulder and it becoming more painful with movement. No one knows the exact cause of a frozen shoulder but women between the ages of 40-65 years old have a greater prevalence.

 4.Sleeping position is important

While taking some time to recover from a shoulder injury, it is important that you find a sleeping position that is tolerable. If you are a side sleeper, try sleeping on the non-painful shoulder. Taking pressure off the affected joint will reduce irritation to it. If your shoulder pain is near the front, sleeping on your back can help evenly distribute your weight and again keep pressure off.

 5.Shoulder pain can be a referral

Most shoulder pain is highly likely to be musculoskeletal in nature but sometimes other conditions can also cause referral into the shoulder. If your shoulder pain is unexplained and does not change when you move your neck, shoulder or arm there is a high chance the problem is coming from somewhere else (such as gallstone, heart or blood vessel problems and lung problems). It is important to be checked out by your medical practitioner for further examination.

 

 

Written By Iris Tan
B.App Sc (Chiropractic) M.Clin Chiropractic

Exercise Myth Busters

on Friday, 29 March 2019. Posted in Newsletters, General Health, Training and Performance

How Can I Exercise when I Don’t Have the Time?

Lack of time or perceived lack of time is an excuse that will often stop people from maintaining or even starting an exercise regime. It seems like a lot of people have this idea that they need to be exercising for at least an hour to make it ‘count’ but this is not the case.

Australian Physical Activity guidelines recommend we perform 30mins of exercise on most, if not all days of the week. It is important to note that this 30mins doesn’t have to be completed in one go. Research suggests that you can receive the same benefit from performing three 10minute blocks of exercise a day. So maybe you could start your day with some body weight resistance exercises before work, go for a short walk at lunch time to get out of the office and then do some stretches at the end of the day to unwind. There we go, we’ve hit the 30mins!

It can also be a good idea to have a look at your week and see if there is time here or there for you to exercise. It’s often the case that you do find some spots that are available. Or maybe you might need to make some small sacrifices; for example instead of spending two hours in front of the TV of an evening, you go for a half hour walk and then reward yourself with some TV afterwards.

You may find some days that you really do struggle to fit in your exercise, that’s when incidental physical activity can be really useful. This is where we perform physical activity doing daily tasks. Maybe you could take the stairs instead of the escalator, park a little further away from work and walk the remaining distance, or do some housework. By being more physically active throughout the day we burn more energy and keep our body’s happy (by not sitting all day)!

At the end of the day ANY exercise is better than no exercise. It has been found that you can significantly reduce your risk of cardiovascular disease by performing as little as an hour of gardening or walking a week. We don’t need to be spending hours a day at the gym to see health benefits.

Planning is what can really help you break down the ‘I don’t have enough time to exercise’ excuse. So at the start of each week have a look at your diary and see what opportunities you have to exercise or at least be physically active!

           

Written by Emily Holzberger

Qualifications: B. ExSS Majoring in Clinical ExPhys.   

 

Resources: Australian Physical Activity Guidelines (2014), Nurses’ Health Study (2016)

The Benefits of Stretching

on Wednesday, 06 March 2019. Posted in Massage, Newsletters, General Health, Sporting Injuries, Training and Performance

Stretching

There are many benefits to regular stretching, not only can stretching help increase your flexibility; it may also improve posture and body aches.

Increases Flexibility:

Regular stretching may help to increase your flexibility. Improved flexibility can help you perform daily activities with ease and may also help delay reduced mobility that can come with aging.

Increases Range of Motion:

The ability to move a joint through its full range of motion gives you more freedom of movement. Regular stretching may help increase your range of motion. A study found that both static and dynamic stretching are effective for increasing range of motion, although proprioceptive neuromuscular facilitation stretching may be more effective for immediate benefit.

Improves Performance in Physical Activities:

Dynamic stretching prior to physical activity has been shown to help your muscles prepare for the activity.

Increases Blood Flow to Muscles:

Regular stretching may improve your circulation which increases blood flow to your muscles. This may shorten your recovery time and reduce delayed onset muscle soreness.

The most common types of stretching are dynamic and static.

Dynamic Stretching:

Dynamic stretching involves the movement of joints through their full range of motion in a slow and controlled manner. They are often used as a warm-up prior to physical activity and there are no extended holds. Generally, the type of movement, or dynamic stretch used will be similar to the activity about to be performed. “High knees” or ‘butt kicks” are examples of dynamic stretching that may be performed before running.

Static Stretching:

Static stretching involves moving the body into a stretch and holding for an extended period of time. Timing of the extended stretch varies though they are commonly prescribed for 15-30 seconds at a time for 3-5 times. Static stretching can be performed actively by using your own muscles to hold the positions, or passively, using an external force such as a strap, a wall or another person. Bending down and touching your toes or letting the heels drop down off the edge of a step are examples of static stretching.

Dynamic and static stretching can be effective for increasing flexibility

Pre-activity dynamic stretching may improve performance

Post-activity static stretching may prevent delayed onset muscle soreness

Stretching is generally a safe activity that can be included as part of your daily activity

Written by Maharlia Kennedy

Dip. Remedial Massage