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Chiropractic and Bursitis

Chiro shoulder-bursitisBursitis is the inflammation of a bursa. A bursa is a fluid filled sac that is located in certain areas of the body that experiences rubbing or friction between two structures, usually between a tendon and bone, or muscle and bone. The bursa sits between these two structures and acts as a cushion to reduce any rubbing, friction or irritation.

Bursitis is commonly caused by injury or repetitive movement, with the most common areas affected being the shoulder, elbow, ankle, knee and hips. Common advice given by Doctors and Physios is rest and ice together with painkillers and anti-inflammatories.

Some people don’t realise that Chiropractic can also be a very effective treatment option. A bursa becomes inflamed because there is excessive rubbing of the tendon over the bursa. It is considered excessive because either it is happening more frequently (such as increasing the amount or intensity of running you do) or because there is more friction because the muscle and tendon is tighter or less elastic and therefore rubs harder over the bursa. So certainly it may be necessary to reduce the amount of training, but if it is due to a tightness of the tendon, then by improving biomechanics and the balance of the muscles and tendons across the joint will help reduce the bursitis. This is exactly what Chiropractic does. By balancing the body it improves and normalises biomechanics which results in releasing the muscle. When the muscle is released it reduces the tension on the tendon and so reduces the friction on the bursa. This will improve the bursitis, and also the chance of it returning when you return to training.

Obstacle Racing

ben clarkeObstacle racing is taking off in Australia not only becoming a popular challenge for people at all levels of fitness but also being a fun and interesting way of raising money for worthy charities such as Legacy, Canteen, Cancer Council, Red Cross, McGrath Foundation, and Soldier On, just to name a few.

Depending on your level of fitness you have many races to choose from. Shorter distance races such as the Warrior Dash, Mud Run, Tough Bloke Challenge and The Stampede are great entry level obstacle races with distances ranging between 5-10km. If you’re up for a bit more of a test you can take part in the Tough Mudder which is a 20km race with a total of 21 obstacles including electric shocks and ice water submersion, don’t let this intimidate you as the ethos behind this obstacle race is camaraderie and teamwork so there is always someone there to lend a hand.

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How exercise can improve your health and well being.

anytime-fitness neutral bayHealth Benefits of Exercise.

Exercise reduces the risk for several diseases including heart disease, adult-onset diabetes, high blood pressure or hypertension, breast cancer, osteoporosis and colon cancer. Exercise may also help prevent, or be effective in treating, some mental illnesses, such as depression. For the greatest overall health benefits, experts recommend that you do 20 to 30 minutes of aerobic activity three or more times a week and some type of muscle strengthening activity and stretching at least twice a week.

 

Other benefits of exercise.

Exercise controls weight:

Exercise can help prevent excess weight gain or help maintain weight loss. When you engage in physical activity, you burn calories. The more intense the activity, the more calories you burn. You don’t need to set aside large chunks of time for exercise to reap weight-loss benefits

Exercise boosts energy:

Winded by grocery shopping or household chores? Regular physical activity can improve your muscle strength and boost your endurance. Exercise and physical activity deliver oxygen and nutrients to your tissues and help your cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores

Exercise promotes better sleep:

Many people report having better sleep when they exercise regularly. Typical improvements include falling asleep more quickly, longer periods of deep sleep, and feeling more refreshed in the morning. Because exercise has a positive impact on stress, anxiety, and depression, all of which interfere with sleep, exercise helps improve sleep and reduce emotional health problems.

Exercise improves mood:

Physical activity stimulates various brain chemicals that may leave you feeling happier and more relaxed. You may also feel better about your appearance and yourself when you exercise regularly, which can boost your confidence and improve your self-esteem.

 

exercise typesTypes of exercise.

Aerobic Training:

A balanced fitness program should include aerobic exercise. Also known as cardiovascular or endurance training, this type of exercise offers benefits such as increased blood flow, boost in HDL, or “good” cholesterol levels, healthy blood pressure and body weight and an overall sense of well-being. There are many aerobic activities from which to choose, including walking, running, swimming, cycling and rowing.

Resistance Training:

While aerobic training offers many health benefits, it does little to tone your muscles. Resistance training, also known as strength or weight training, can reverse the decline in bone density, muscle mass and strength that occurs as you age. It can help you build muscle and burn fat while lowering your risk for heart disease.

Flexibility Training:

Flexibility training, also known as stretching, is an essential component of your fitness regimen. Through stretching, you can reduce muscle cramps, joint stiffness, injuries and stress. Stretching can also help increase your range of motion in your joints and muscles. There are many types of flexibility exercises to keep your interest.

 

Chiropractic and running.

RunningIt’s that time of year again. The days are getting longer (slowly), we are beginning to look forward to summer and we are becoming more motivated to get out and exercise. For some of us that means signing up for one of the many fun runs, half marathons or maybe even marathons that are held in Sydney over the next 6 months. Running is great for your fitness and for weight loss, but it can be hard on your body, especially if you haven’t done much of it in the past few months.

Chiropractic can help in several ways for you to reach your running goals, whether that’s to be able to run 5km without stopping or to get a PB in next months half marathon. It’s often of great benefit to have a chiropractic treatment before you get into training. A treatment will balance your structure, not only your spine and hips, but also your knees and very importantly your feet, joints that get used heavily when running. Being structurally balanced allows your body to function at its optimum, which means in its most efficient and strongest state. If your body is in an efficient state it can work that bit easier than if it were unbalanced and less efficient, therefore making running that bit easier. Having your body in a strong state means it is resilient. It can cope with the training and the challenges you will put your body through, with less chance of injury. It will also have the ability to adapt faster and hence reach your goals faster.

If you’ve started training and you begin to feel some strains or pains, don’t get disheartened. It doesn’t mean you need to give up running. It just means that the exercise you’re doing is challenging your body to a level where small imbalances are now showing up. These are small imbalances that would not cause any symptoms if your level of training was just a little lower. Visiting your Chiropractor can help rebalance these issues and allow you to get back to training.