Osteopathic Works

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Lets talk running.

With Run Melbourne fast approaching we thought we would focus our attention on running. Whether you’re a seasoned athlete or just a beginner we want give you some insight on what running involves, how to get the best out of it without injury and how to prepare for your next run.

It all starts with the right shoes. At Osteopathic Works we suggest bringing your current runners with you to your next consultation so we can assess whether they are supporting your feet as they should be. As a rough guide many suggest replacing your shoes after 600-800km however even though the bottom of the shoes may appear to have plenty of tread, the mid-sole material may have started to break down.

Be sure to note whether your running style has changed, you’re getting sore during your normal run or not recovering the way you had been. These can all be indications that your runners are no longer giving you the support you need. If our practitioners suggest the need for new runners we advocate the work Active Feet and FootPro do with their clients. Both stores have staff that are highly trained and will fit the individual with the shoe that will best suit them.

Warming up is important before heading out for a run, dynamic stretches have been found to help athletes perform better and reduce the risk of injury. Runners World has put together a set of 5 exercises that we would also recommend practicing before your next run. Just as important as the warm up, a proper cool down can minimise any post run soreness or injury. Finishing your run by walking for 5-10 minutes of easy walking, depending on the length you’ve run a cold bath, stretching and massage can be used for recovery.

As we said in our mission statement, “We believe that just as anything mechanical requires regular servicing to ensure optimal functioning so does the human body.” As with most exercise, your body can be under an increased load or stress. Seeking treatment from your Osteopath regularly while training is an important key to being able to perform at your best. Your body is good at compensating for minor strains and sprains that you may acquire during exercise, without regular treatment, these strains build up and can result in an injury that will require more time to treat, increased rest time or even specialist referral.

For more information please don’t hesitate to ask your Osteopath at your next consultation. You may also like to enquire about vitamins and nutrients that can improve your performance and assist your recovery.

For everyone competing in Run Melbourne on July 30th we wish you the best of luck!

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A drop in the Ocean.

For a lot of people, swimming was a childhood activity. Whether it was something your parents made you do or something you enjoyed and competed in, it may not be something you continue to do now.

But we believe it’s an activity you should continue you do your whole life and certainly can. If not only used for general fitness, swimming can be used therapeutically to alleviate stress in a calming, quiet environment or rehabilitation after an injury or surgery.

Better Health has outlined a number of benefits of swimming

  • The resistance of the water keeps your heart rate up without causing an excessive impact stress on your joints
  • Builds endurance, muscle strength and cardiovascular fitness
  • Provides an all over workout using nearly all the muscles in your body to perform the swimming action
  • Improve coordination, balance and posture
  • Increase joint and muscle flexibility

If you’re suffering from an injury or recently had surgery and looking to do some aquatic rehabilitation we recommend doing some hydrotherapy in warm water pool. Aquanation in Ringwood and Aquahub in Croydon both have facilities available. You can speak to your Osteopath during your next consultation and they will be able to provide you with some safe exercises to perform in the pool.

http://www.maroondahleisure.com.au/venues/aquanation/

http://www.maroondahleisure.com.au/venues/aquahub/

Swimming is also a great way to meet people and work towards something more challenging. Perhaps motivate you to compete in an open water swim such as Pier to Pub or a triathlon. Keep your health in check and just keep swimming.

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Shin Splints

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Shin splints also known as medial tibial stress syndrome is a common injury seen in runners, footballers and dancers.  This condition is caused by inflammation of the posterior peroneal tendon and inflammation of the periosteum (covering the bone). This may result from sudden increase in distance or intensity of a workout as well as long term overuse. Commonly biomechanical dysfunction through the foot, knee or pelvis may alter a person’s running technique and place additional stress on the inside of a person’s shin resulting in pain and inflammation across the area.

What symptoms will you notice?

Pain will usually present on the inner part of their tibia (shin bone) which can span across 10-15cm. Other symptoms that you will notice if shin splints is present include:

  • Pain noted in the early stages of activity which lessens once warmed up but returns post activity once cooled down
  • Tightness and tenderness over medial shin bone which can be reproduced on palpation
  • Throbbing shins aggravated during and post activity (running)

What can you do to manage shin splints?

The best way to manage shin splints is to reduce the aggravating activity.

Other management includes:

  • Rest
  • Ice
  • Compression and elevation of the shin
  • Hydrotherapy (running in pool)
  • Anti-inflammatories
  • Stretching
  • Gradual return to sport with appropriate training schedule
  • Osteopathic treatment to resolve any underlying foot biomechanical issues

 

How long will I have shin splints for?

The prognosis for patients with shin splints is usually good but can be a reoccurring condition if not managed correctly and the underlying dysfunction causing the shin splints is not addressed.

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Smart Phone vs Smart Posture

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One of the most common reasons our patients need treatment is due to poor posture. While some things are unavoidable, we believe that awareness is a key way to improve your posture and decrease related symptoms.

We are in a new age of technology and everyone from small children through to the elderly are now using a wide variety of technological devices including iPhones, iPads, laptops, Kindles etc. Unfortunately as a result of this we usually fall into poor postural positions that can put our bodies at risk of acute and chronic injury.

Signs that your posture on these devices may not be ideal include

  • Headaches
  • Neck pain
  • Upper back pain between shoulder blades

We found an article that details the impact in further detail!

http://www.livestrong.com/blog/heres-texting-neck-spine-fix/?utm_source=NAME-OF-THE-OUTLET&utm_medium=referral&utm_content=heres-texting-neck-spine-fix&utm_campaign=Rodale-Partnership&cid=soc_Men%27s%20Health%20-%20MensHealth_FBPAGE_Men%27s%20Health_ThirdPartyonly:Livestrong_

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Growing Pains

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During adolescence and childhood individuals may experience a wide range of aches and pains. Two of the most common conditions we treat here at Osteopathic Works are Sever’s Disease and Osgood Schlatter’s Disease.

Sever’s Disease is characterised by pain around the calcaneus (heel) as a result of increased tension from the achillies and calf muscles due to imbalance in the growing process. This is most common in kids that play sports that involve plenty of running and jumping and usually presents when kids are in the 10-12yo age range.

Osgood Schlatter’s Disease is one of the most common causes of knee pain in adolescents. This condition occurs as a result of repetitive contraction of the quadriceps muscle and as a result its connecting tendon continually pulls at the insertion point on the upper shin bone (tibia). Pain and swelling is common and in chronic cases a bump may develop over the upper part of the shin. Most commonly this affects children between 8-15 years old again in sports that demand lots of running and jumping.

For further information head to these sites!

https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/severs-disease

https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/osgood-schlatter-syndrome

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