When you have a cut or bruise on your leg, it usually heals itself quickly - How Amazing!
However, if we are not careful, it can fester, become infected and give us pain.
Pain is our body’s signal to us that it needs help. With a cut leg the course of action is obvious. But what about tiny, invisible wounds that we can’t see, which are happening inside our bodies all the time?
What do YOU do when a subtle message of pain appears?
Too many of us reach for the nearest chemical ‘pain reliever’, when we could be doing something better to support our health and healing. Sadly, because most people do not trust or know how to embrace “Self-Care”, there are internal wounds festering and contributing to the ill health of millions of people around the world. And the vast majority of them will become customers (and victims) of the pharmaceutical industry.
Our bodies are being damaged inside, invisible and mercilessly, by toxic chemical reactions. Toxic chemical additives and hazardous wastes in our air, water and food supplies will continue to pervade our living and working environments. These toxins are returning to us in everything we eat, drink and breathe. Thankfully much of the internal damage they do heals automatically, like that cut on our leg. However when our body is not adequately nourished it can’t neutralise and expel these poisons fast enough. They build up in our body, and so does the invisible damage they do. Toxic build up can severely damage our immune system and lead to disease.
A body that is toxic is like a cut with dirt in it. It is contaminated and may not heal properly. It needs to be cleaned and given the nutrients it needs to detoxify and rebuild and heal itself. Many of us have already recognised the fact of life and have altered our lifestyles to avoid as many chemicals as possible. Some of us have also recognised this fact of health and are being more careful about nutrients that can help our body detox – and rebuild our immune system.
Come hear more on the in’s and out’s of “Self-Care” – and take charge of your health! Click Below for more info:
Running for exercise is not for everyone – but if you currently run, or are thinking of taking up running for exercise, then the following may be of benefit to you:
Useful Tips For Preventing Running Injuries
1. Strengthen the areas which are vulnerable.
2. Buy and utilise the correct footwear.
3. Use the correct running posture.
4. Warm up before your running workout.
5. Gradually step up your running program.
6. Cool down appropriately to minimise stiffness and soreness.
Correct Running Posture
1. Keep your shoulders back and down, with your chest lifted and tummy tight. The body should be leaned slightly forward without bending and the waist.
2. Look out ahead, not at the ground. Keep your eyes on the horizon.
3. Don’t clench your fists as this sends tension up the arms.
4. Land midfoot, instead of striking heel first like in walking.
5. Absorb shock better and protect the knees by maintaining a short stride with a slight bend in the knee as you land.
6. Focus on keeping the legs relaxed and lifting the feet up to avoid fatigue in the muscles.
Check with a health professional, such as your chiropractor or muscle therapist for advice that is unique to your specific needs. Each body is different, so to adopt generic advice is not wise, nor will it assist in prevention or overall achieving of goals.
Preventing injuries involves listening to your body and basic common sense, so make sure that is Number One on your list!
Now that it is Springtime in the southern hemisphere, it is typical for most people to want to shed the extra weight that they may have put on over the winter months. It has been my experience in dealing with patients on a regular basis, that moderation is key and a plan and specific goals to work toward achieving helps assist in a successful springtime exercise program. The other key to remember is what you eat. Exercise without watching what goes in the mouth, will not bring the health benefits as doing both. Same with only watching what you eat, without exercising. The two go hand in hand.
One big exercise that is commonly chosen is running. I have heard people say that they’ll take that up and get out in the fresh air, and the weight will drop, and it will look after itself.
Wrong! Running to lose weight and/or keep fit can invariably lead to running injuries. I highly recommend educating yourself, doing some ‘homework’ and getting informed on some of the possible injuries associated with running. Then make a wise and informed decision if running is the best option for you.
Many Running Injuries Are Caused By Overuse
When you think about taking up running, or just starting to run, it’s best to learn how to prevent running injuries.
The Most Common Running Injuries
• Knee
• ITB (Iliotibial Band)
• Foot
• Calf
Chondromalacia, or Runner’s Knee is due to wearing of the cartilage under the patella (kneecap) when the patella is tracked incorrectly while running, causing pain in the knee.
Lateral or side knee pain is usually due to Iliotibial Band (ITB) Syndrome. This band runs from the outside of the pelvis, over the hip and knee and inserts just below the knee. The ITB is meant to stabilize the knee while running. If this gets irritated, it can get inflamed and cause pain in the knee or band itself. This leads to ITB Syndrome.
Another contributor to knee pain as well as foot pain, is Plantar Fasciitis. The plantar fascia is the thick fibrous connective tissue on the bottom of the foot. It’s job is to absorb the shock of the running motion. Plantar fasciitis is when this tissue gets inflamed due to wear and tear, resulting in pain. This can be temporary or a long-term problem.
Shin splints are usually caused by stepping up the volume of training too quickly. Achilles tendonitis can cause leg pain and or ankle pain, and may eventually lead to rupture of the tendon itself.
Running May Lead To Back & Pelvis Injuries
Besides the injuries listed above, some runners may suffer from acute back pain, pelvis or hip pain, groin pain, and chronic back pain. Running can also irritate the discs in the lower back, which may lead to things such as Sciatica.
Running Injuries Take Long To Heal
Running injuries may take months, or even longer to heal, easily putting fitness and weight loss programs on the back burner. There are also the injuries that may lead to other problems that cause long term effects that can irritate other areas of the body. I believe that it is wise to learn about the preventative measures so that we can make better choices and better decisions on the type of exercise we undertake.
Running for exercise is not for everyone – but if you currently run, or are thinking of taking up running for exercise, then the following may be of benefit to you:
Useful Tips For Preventing Running Injuries
1. Strengthen the areas which are vulnerable.
2. Buy and utilize the correct footwear.
3. Use the Correct running posture
4. Warm up before your running workout.
5. Gradually step up your running program.
6. Cool down appropriately to minimize stiffness and soreness.
Check with a health professional such as a chiropractor or sports massage therapist for advice that is unique to your specific needs. Each body is different, so to adopt generic advice is not wise, nor will it assist in prevention or overall achieving of goals.
Preventing injuries involves listening to your body and basic common sense, so make sure that is Number One on your list!
The saying goes, “Change is as good as a holiday.” I will disagree with this. Change is good, but I prefer the holiday when possible. It can be a weekend getaway, or an overseas trip, but the end result is what counts.
There are various valid reasons to travel, and all of them have the potential to bring great benefits to the traveler.
Traveling is a fantastic experience and something that most people look forward to at some point in their lives. For many people traveling is an escape from the daily grind of life, but for other people travel is a way to grow as a person and broaden their horizons.
In my case, my latest trip to Singapore brought a little of all of the following forms. I wanted to be able to get away from my every day surroundings to fully refresh. I learned a lot about the culture, the history, the people and the wonderful food in Singapore. Not only that, but the shopping was nothing short of amazing! Now for some that would be stressful, but for me, not the case. I enjoyed it immensely and felt that is was “just what the doctor ordered.”
Forms of Travel
Escapism
One common form of travel is escapism. People from all walks of life get exhausted with their work and the stresses of daily life, and going on a vacation helps them to forget those problems and stresses for a while and recuperate, and return to work refreshed. Sure, you could relax at home and reduce your stress a little, but changing your environment completely helps you to remove yourself from your stresses and daily routine. That makes for a much more effective stress release. This type of traveler tends to visit resort areas like Bali, Phuket, Fiji, the Caribbean Islands, etc. The tropical weather of such destinations makes for a comfortable escape at any type of year.
Culture And History
Another type of traveler is the traveler with an interest in culture and history. For example, someone who has an interest in Buddhism can visit India to discover the roots of Buddhism in real life. It is an opportunity to experience the cultures that they have read about or seen on television. It also gives a chance to gain deep insight into our planet, the various countries and how they interact and function.
Inward Journey
This type of traveler wants to understand themselves better by removing themselves from their surroundings, from work pressures, family and friend pressures and their own inner struggles. It gives the chance to see what the person is really like at the core. This traveler may enjoy the people they meet and all of their daily experiences and adventures more than a specific destination or culture. Learning ways to interact with new types of people, different problems as they arise and learning how to find inner peace anywhere regardless of the place, are experiences this type of traveler will appreciate the most.
All of the above travel styles can be very enriching and rewarding to the traveler. Some people may appreciate a mixture of them all, which would be ideal. Whichever style you choose, enjoy it the fullest. There are experiences waiting to become memorable treasures. Life is short, refresh and recharge sooner rather than later ~ don’t wait for retirement!
Posted by chiropam on Feb 28, 2010 in Chiropractic
I was speaking with a group of people over the weekend, and I’ve come to realise that there are people who still share a few untruths about chiropractic. Let me share these 2 myths primarily, and shed some light on these topics:
Myth #1:
“Chiropractic care is only for back pain.”
This is just not so. Chiropractic care can benefit a wide variety of health problems that stem from the spine and nervous system. Old injuries, everyday wear and tear, stress (emotional, physical, mental) or repetitive daily activities can contribute to the spinal bones (vertebrae) losing their proper position and/or motion. This dysfunction of spinal joints may cause pain and nerve interference in one or more areas of the body. Any type of dysfunction of these spinal joints can be a source of irritation to the nervous system.
Myth #2:
“Chiropractic care is either rough, painful, dangerous, or all three!”
I would like to share with you that there are alternatives to what would be considered mainstream manual chiropractic techniques. There are several other low-force, gentle, safe techniques that would be an alternative, yet with health benefits.
One of the main techniques on instrument adjusting is the Activator Method Chiropractic Technique (AMCT). The Activator Method uses an activator instrument. An activator instrument is a hand-held instrument designed to give the patient a very specific, low-force adjustment. The activator instrument delivers a controlled, light and fast thrust without causing undue strain to patients. The activator adjustments are so quick and controlled, that the body’s muscles are less likely to resist, allowing for a more precise and exact adjustment. It’s so gentle and it is actually relaxing.
Activator Instrument
Another technique involves an instrument called the Impulse Instrument. This is an electric powered instrument that offers specific, low-force adjustment to the affected area. This instrument offers all of the benefits associated with the Activator instrument.
Impulse Instrument
Perhaps there is an ankle or wrist, hip or shoulder, or hand or foot that may need an adjustment. There are bones and joints in these areas as well that can benefit from an adjustment by a chiropractor. This may not be well known either as chiropractors can be streamlined as “back doctors” only.
Conditions that have been helped through chiropractic care include, but not limited to:
I hope this sheds some light on the 2 very common myths associated with chiropractic. Have you had an experience with ‘instrument adjusting’? Activator or Impulse? Are you aware of the health benefits that can be obtained through chiropractic care? Comments welcome…
T’was a Superfood Christmas, and all through the house,
The decorations complete, even tea towels with Mickey Mouse.
Some snacks before dinner, cinnamon coated walnuts with care.
Saving the dark chocolate for dessert, with almonds to spare.
There was spinach and roasted pumpkin salad,
Garlic & Lemon dressing made it more superfood valid.
Took the bottle of red wine out of the gift wrap,
Steamed the broccoli, peas and beans – no time for a nap.
Tarts with cranberries and cherries adorned the Christmas platter,
Saving the blueberries for the morning, for pancake batter.
That was my version of the traditional Christmas poem that I’m sure you’ve heard more than a few times before. Just because it was Christmas, it was not a reason to overindulge. The superfoods were in abundance in our home.
Superfoods contribute to a healthy body and mind. Our Christmas Eve menu consisted of almonds and walnuts as snacks. The sparkling shiraz was the start of the red wine health benefits, and red wine to accompany the meal.
A mixture of different berries: blueberries, cherries and cranberries gave us many health benefits. Broccoli, spinach and pumpkin were packed with superfood benefits and of course, a bit of dark chocolate and sweet potato pie for dessert.
Christmas morning started with an early swim at the beach, to get our exercise to start the day. Then we came back and had pancakes for breakfast. The pancake batter was wheat-free and dairy-free with blueberry superfood benefits.
Wishing you a very healthy start to the new year – all the best to you and yours for a fabulous 2010!
Posted by chiropam on Oct 22, 2009 in Chiropractic
The sciatic nerves are the largest and longest nerves of the body, about the size of your thumb in diameter. Each of the two sciatic nerves is formed by four or five nerves branching off the spinal cord and running down the back of each leg. Sciatica is a severe pain in the leg caused from compression or irritation of the sciatic nerve.
What Causes Sciatica?
Pain is caused when the sciatic nerve roots are irritated, scraped, twisted, stretched or pinched as they exit the spine. Causes of this may be chemical, physical or the emotional stress of everyday living. A full-blown sciatic flare-up can involve the entire sciatic nerve path resulting in symptoms of lower back pain, burning, cramping or numbness that radiates into the thighs, legs, ankles, feet and toes. Pain may also be limited to various points along the nerve such as the buttocks, knee and calf.
One of the major causes of sciatica is the Vertebral Subluxation Complex. This can be associated with or without disc problems. It can be accompanied by the bulging or herniation of the discs which separate each spinal bone. This can irritate or put pressure on the sciatic nerve roots as they leave the spinal cord. The result can be an intense pain shooting down either or both legs. Other possible causes are pregnancy and childbirth, tumours, and non-spinal disorders such as diabetes, constipation, or sitting on one’s back pocket wallet.
Can Chiropractic Help?
Sciatica (like other health problems that can be traced to the spine) often responds dramatically to the restoration of normal spinal function through chiropractic care.
The chiropractic approach is to use carefully directed and controlled “adjustments” to remove the interference from spinal and associated structures. These chiropractic adjustments can be very effective in reducing nerve irritation and pain that is associated with it.
Sometimes the cause of sciatica is beyond the scope of chiropractic care. If this is the case, your chiropractor will refer you to the appropriate specialist.
Posted by chiropam on Oct 14, 2009 in Chiropractic
Disc Overview
The bones of the spine are separated by tough cartilage pads called discs. Healthy discs are flexible and thick (like a wet sponge) allowing bending and twisting motions. Unhealthy discs are stiff and hard (like a dry sponge) and prone to injuries such as bulging or herniation. Firstly, they act as the spine’s shock absorbers. Secondly, they allow the spine to move in many different directions. Individually, the discs offer very little movement, but in teamwork with the spinal bones, they give the spine just enough flexibility for various ranges of motion.
What are discs made of?
Discs are mainly made up of water, collagen and proteoglycans – a protein found in human connective tissues which helps to attract water and keep the discs hydrated. The inner gel-like material (nucleus pulposus) contains more water than the outer coat (annulus fibrosus).
This water content is very important because it keeps the discs plump and healthy, which enables them to function more effectively.
How do discs stay healthy?
Unlike other structures in the human body, spinal discs do not have a direct blood supply. Instead they get their nutrients and moisture from a kind of pumping action as the spinal bones above and below move in all directions.
This is really important to understand because it is central to why most disc problems develop, as well as providing the key to reversing disc problems after they have emerged.
Without this regular pumping action, spinal discs are unable to get the mosture and nutrients they need for optimum health.
Why do discs become unhealthy?
Over long periods of time, due to gravity, dysfunction in the spinal joints and accumulated trauma, the discs become starved of adequate water and nutrients and begin to become dehydrated and malnourished.
This process can lead to the discs losing their plumpness, causing them to become flattened in appearance and less elastic – and so affecting their ability to function properly.
This is what is known as ‘Degenerative Disc Disease.’
Also, the outer layer of dehydrated discs can become prone to thinning and cracking. This weakening of the outer layer may result in the inner gel pushing out, causing the outer layer to bulge.
Constant and continual compression prevents much-needed oxygen and nutrients from entering the disc. This ongoing starvation causes the once-tough outer layers of the disc to deteriorate (wear & tear) allowing the disc to become injured or diseased.
Disc damage can occur anywhere in the spine. However, the discs of the neck (cervical spine) and low back (lumbar spine) are the most commonly injured.
Because of the way each disc is attached to the spinal bones (vertebrae) above and below, a disc cannot “slip” as commonly thought. However, trauma or injury to the spine can cause discs to tear, bulge, herniate, dessicate or rupture. This can be quite painful, putting pressure on the nerve roots and/or spinal cord, interfering with their function.
Chiropractic and Disc Problems
The chiropractic approach to disc problems is to help restore better motion and position to the spinal joint or joints involved. Besides reducing disc bulging, better spinal function helps reduce inflammation and begin the slow process of healing the surrounding soft tissues.
While results can’t be guaranteed, many patients have avoided needless surgery or a dependency on pain pills, by choosing conservative chiropractic care. The traditional approach to disc problems often ignores spinal function. If detected early enough, conservative chiropractic care is not only safer, but is often more effective than back surgery.
Posted by chiropam on Aug 27, 2009 in Chiropractic
New Foliage
Yesterday was an amazing day outside. In Perth, we are nearing the end of our winter. Now winter here doesn’t even come close to the winters I remember in Michigan where I grew up. Now if you saw the sky yesterday, it was a brilliant blue with no clouds. It spoke of life. I felt like it would be such a waste to not take the time to breathe in some of that fresh air. I remember speaking with a few different patients, just the other day about taking time to ‘smell the roses’. We have all heard that expression, and of course the phrase is not literal, as the rose bushes here have all been pruned! But taking it further, taking time to smell flowers, or enjoying a cup of tea or coffee, and just stop and be in the present. We all can let the busyness of life steal away from a beautiful day. I took a photo of my rose bush outside with a new bud growing. This is actually quite significant in my life right now. I have pruned different aspects of my life professionally, in order to have more beautiful flowers result in different areas.
New bud
In my ‘life as a female chiropractor’, that is actually my ‘special of the week’. No specific symptoms, but actually acknowledging today for what it is, what it brings. I have a dear friend that reminds me and inspires me to smell the roses as his story is the opposite. He has time, but not the health or ability to move around the way he used to. The reality of my life is that I am able to walk and use my legs to exercise my physical body. This is a gift that we can take for granted as not all people have the physical health. More than a handful of patients brought this theme to their visit, and it was quite exceptional. Wisdom does come with age, but who wants to wait until we are 80 or 90 to realise these things and start living. The time is now – not yesterday, not tomorrow.
“Life is a gift, that’s why they call it the present.”
After I picked up my daughter from school, I asked her if she wanted to go for a walk. She looked at me with a strange look, so I painted a picture of how the walk would be. I explained that it was an opportunity to breathe in some lovely fresh air, have quality time for conversation, and get daily exercise in. The alternative was coming home and diving into the computer and getting on with the usual routine that comes after a normal school day. Well after that walk, she still got her homework done; dinner was still cooked and this blog post was written.
I felt so revitalised after and it was a nice change from the gym which is indoors all the time. Our Spring officially starts next week and with that brings real flowers. Let me encourage you as I will continue to remind myself to stop, and smell the roses…
Chiropractic is an art, science and philosophy focusing on a nervous system free from interference to allow the body to reach it’s optimum potential, naturally.
Chiropractic is a main passion and interest in my life. Not only is it my profession, but a way to connect the mind and body; a lifestyle - a natural way to allow your body to heal itself, and so much more. It is about looking at the entire body. Our bodies act as a whole unit - from Above, Down, Inside, Out! I love serving the community and being pro-active in making a difference…both individually and collectively as a whole.
