The Beastie massage ball

Roll away tension and stress with the Beastie Massage Ball.

The compact size targets the small areas of the hand and feet to release tightness and is perfect for on-the-go relief.

The tips are designed to stimulate circulation and soothe discomfort that keeps you from moving well.

Ask for details during your next visit – we will be delighted to give you a demo!

 

The Beastie massage ball2018-05-01T04:16:00+08:00

The Hamstring strain

The basics:

You have four hamstring muscles: the semimembranosus and semitendinosus (medially) and the biceps femoris – short and long heads (laterally).

A hamstring strain is a common leg injury involving a tear in one or more of these muscles. A hamstring strain can range from mild to very severe involving a complete tear of the hamstring muscle.

The Symptoms of a strain include:

  • Sudden sharp pain at the back of the thigh usually whilst sprinting or kicking
  • Snapping or popping feeling.
  • Pain in the back of the thigh and lower buttock when walking, straightening the leg, or bending over.

What causes a strain?

  • Weak gluteal muscles. Glutes and hamstrings work together. If the glutes are weak, hamstrings can be over loaded and become strained.
  • An Improper warm-up – Your warm-up must be active and dynamic to prepare the hamstring muscles for the forces involved.
  • Inappropriate training loads – You may be loading your hamstring muscles too much too soon.
  • Fatigue (neural and local muscle).

Treatment & recovery:

On examination at Healthworks, our physiotherapists will look for signs of pain on hamstring contraction, reduced hamstring flexibility, tenderness or a palpable lump or gap within the hamstring muscle bulk. Depending on severity an ultrasound scan or MRI may be used to identify the location and extent of any suspected hamstring tear.

Once the extent of the injury has been established the course of treatment will include a combination of active rest and both strengthening and stretching exercises.   Many of our patients will be taught to do self-sciatic nerve mobilisations to supplement the physio sessions which aim to:

  • Reduce hamstring pain and inflammation.
  • Normalise your muscle range of motion and extensibility.
  • Strengthen your knee muscles and hamstrings.
  • Strengthen your lower limb muscles: calves, hip and pelvis muscles.
  • Normalise lumbo-pelvic control and stability – a co-factor in many hamstring strains.
  • Improve your game speed, proprioception, agility and balance.
  • Improve your technique and function e.g. running, sprinting, jumping, hopping and landing.

Many of our patients will try a thigh support or Kinesio taping for hamstring strains to provide confidence, warmth and proprioceptive feedback, which reduces your likelihood of hamstring re-injury.

The Hamstring strain2018-05-01T05:03:35+08:00

Golfer’s elbow (Medial epicondylitis)

Medial epicondylitis or golfer’s elbow as its more commonly known, is not a disorder reserved for those who enjoy a game of golf. It is commonly caused by the swinging action used in golf, but it can also be caused by overuse and repetitive activities such as throwing a ball (it is also known as a baseball elbow), carrying heavy suitcases, playing tennis (tennis elbow) or even more commonly as an effect of weak shoulder and wrist muscles.

The pain originates from the medial epicondyle, which is the bony bump on the inside of your elbow. It starts there as the main tendon attaching to it is affected in the overuse of the wrist flexor muscles and eventually gets inflamed. Inflammation causes the pain and discomfort. The tendon could also undergo wear and tear which leads to degeneration of the tissue and this eventually causes scar tissue to build up, which is not as elastic and does not have the full strength of the original tendon. With time and repetitive strain, the scar tissue never fully heals. This leaves the injured areas weakened and painful.

 

How do I treat it without surgical intervention?

The key to treating the problem is to prevent the collagen in the tendon from further injury and from breaking down further. Key is to let your tendon heal completely. Recent studies have shown shockwave therapy to be a good form of treatment. It uses a machine to generate shock wave pulses to the affected area. This helps in easing the pain, breaking down scar tissue and improving the patient’s range of motion and function. Other physiotherapy includes applying ice, electrical stimulation and iontophoresis. All of which helps to ease the pain and improve the healing of the collagen within the tendon.

Chiropractic care can help with adjustments of your shoulder, elbow and wrists which could become restricted due to the scar tissue build up or compensation mechanisms from the injury. At times patients also have upper back and neck pain which could be correlated to them compensating and swinging their golf clubs in different ways to accommodate their elbow injury. Strengthening exercises as well as stretching and release on the forearm muscles have proven beneficial.

Kinesiotaping has also been proven helpful in maintaining the stability of the structure within the elbow while helping take the load off the elbows’ muscles and tendons.

 

Recovery time?

In cases where the tendon is inflamed, nonsurgical treatment is usually only needed for four to six weeks. When symptoms are from tendinosis, you can expect healing to take longer, usually up to three months. If the tendinosis is chronic and severe, complete healing can take up to six months.

If you are currently not suffering from any symptoms of pain, remember that prevention is always better than the cure! Have a proper warm up before your game and also take care of your ligaments, muscles, tendons and overall spinal alignment to help prevent injuries in general.

Swing by and see how Healthworks can help you get you back on course.

Golfer’s elbow (Medial epicondylitis)2018-04-30T14:58:05+08:00

Sit up straight!

Everyone has been nagged to sit up straight by a family member, now it’s our turn to say the same thing! Does it ever end? The answer is that no – proper posture will never be something you’re too old to be reminded of and in today’s world of sitting at a desk for hours on end and staring at the mobile phone it’s even more critical.

Posture is so important to your overall health and wellness. If you need more convincing, then you should listen to what the chiropractors at Healthworks have to say about how posture impacts health.

Why is proper posture necessary?

Aside from making you look better, proper posture has several advantages. These include:

  • Improved spinal health– Practicing proper posture helps to prevent the spine from getting stuck or fixed in abnormal positions throughout the day.
  • Reduces stress on the body– Proper posture also reduces the stress on the ligaments that support the joints and hold them together.
  • Helps maintain alignment– It’s important that the spine be in proper alignment, free from dysfunction and restriction. This also helps to improve communication between the central nervous system and the rest of the body.
  • Reduces wear and tear– Abnormal wear and tear can really do a number on your joints, causing arthritis later in life in your back, your hips, your knees, and your ankles!
  • Improves breathing– When you have good posture, your lungs are able to fill more efficiently, allowing more oxygen to be supplied to your body and helping you feel energised!

Try this – it what you should be doing when standing…

Stand in front of a mirror.

  1. Holding your head up and chin in, look straight ahead.
  2. Put your shoulders back.
  3. Tuck your tummy in.
  4. Keep your knees straight.
  5. Take a deep breath and relax your shoulders.
  6. Keep your chest forward. 

Feel better?

The good news is that it’s never too late to learn to improve your posture. In fact, the chiropractors at Healthworks are happy to show you the correct posture for sitting and standing, even sleeping! Book an appointment or just ask at your next visit about simple ways you can make a difference in your posture!

Sit up straight!2018-04-09T02:28:06+08:00

Ankle sprains 101 – Q&A

What is an ankle sprain?

An ankle sprain refers to stretching or tearing of the ligaments of the ankle. The most common ankle sprain occurs on the outer part of the ankle.

What part of the ankle get damaged the most?

There are multiple ligaments in the ankle. The two most commonly injured are:

  • The ATFL or anterior talofibular ligament, which connects the talus to the fibula on the outside of the ankle.
  • The CFL or calcaneal fibular ligament, which connects the fibula to the calcaneus below.

What are the grades of Ankle Sprains?

A Grade 1 Sprain (Mild)

  • Slight stretching and microscopic tearing of the ligament fibres
  • Mild tenderness and swelling around the ankle

A Grade 2 Sprain (Moderate)

  • Partial tearing of the ligament
  • Moderate tenderness and swelling around the ankle
  • There is an abnormal looseness of the ankle joint when the ankle is moved in a certain direction

A Grade 3 Sprain (Severe)

  • Complete tear of the ligament
  • Significant tenderness and swelling around the ankle
  • Substantial ankle instability when the ankle is pushed or pulled in a certain direction

What are the symptoms an ankle sprain?

  • Pain on the inner or outer part of the ankle joint
  • Swelling
  • Bruising
  • Loss of range of movement
  • Limping gait
  • Tenderness over inner or outer part of ankle joint

How is an ankle sprain diagnosed?

Ankle sprains can be diagnosed fairly easily through physical examination. The location of pain on the ankle with tenderness and swelling in a patient who rolled their ankle is very suggestive.

What are treatment options? 

Almost all ankle sprains can be treated without surgery. Even a complete ligament tear can heal without surgical repair if it is immobilised appropriately.

A three-phase program guides treatment for all ankle sprains—from mild to severe:

  1. Phase 1 – includes progressive loading, resting, protecting the ankle and reducing the swelling.
  2. Phase 2 – includes restoring range of motion, strength and flexibility.
  3. Phase 3 – includes balance exercises and the gradual return to activities that do not require turning or twisting the ankle.

Rehabilitation exercises that are used to prevent stiffness, increase ankle strength and prevent chronic ankle problems include:

  • Early motion
  • Strengthening exercises
  • Proprioception (balance) training
  • Endurance and agility exercises

How long is recovery? 

Recovery may take just 2 weeks to complete for minor sprains, or up to 6 to 12 weeks for more severe injuries.

I have sprained my ankle many times. Should I be concerned?

Yes. The more you sprain an ankle, the greater the chance that problems will develop. For example, turning the ankle can lead to damage to the cartilage inside the ankle joint and your balance may be compromised.

Ankle sprains 101 – Q&A2018-05-01T04:17:44+08:00

The Trigger Point Massager

The Trigger Point Massage is a a lightweight, durable and multi-functional massage tool.

It allows you to have full control over the amount of pressure you apply when navigating the device to release areas of tightness or pain in your back, neck, shoulders.

Ask for details during your next visit.

The Trigger Point Massager2018-05-02T09:34:05+08:00
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