Health Associates
  • Meet the team
    • Chiropractors >
      • Chris Bowles
      • Joshua Hallinan
    • Podiatrists >
      • Anel Kapur
    • Massage Therapists >
      • Carlie Isemonger
      • Anna Teasel
    • Administration Team >
      • Gillian Mara
  • Services
    • Chiropractic >
      • What is Chiropractic
      • Common Conditions Treated >
        • Spinal Stenosis
        • Scoliosis - Childhood
      • F.A.Q
    • Podiatry >
      • Podiatry Services >
        • Ingrown Toenails >
          • Feet >
            • Toe Nails
            • Flat Feet
        • Custom Orthotics
        • Diabetic Foot Care
    • Remedial Massage >
      • About Remedial Massage
  • Blog
  • Bulk Billing
  • Covid Safe
  • Book Online
  • Contact us

Make Sure You Warm Up - Josh Hallinan

3/26/2019

0 Comments

 
Picture
Warming up before exercise is vital, it serves two purposes, to enhance performance and prevent injury. A warmup is a period of time devoted prior to doing physical exercise and usually consists of light cardiovascular exercises combined with stretches. Most recommendations for the length of a warm up is between 10-20 minutes. The idea is to prepare the body physically and mentally for the main activity. Keep the warm up mostly at a low intensity at the beginning and then gradually increase as you progress through the warm-up period. Keeping the muscles warm prior to activity has not only shown to decrease the chances of acute injuries such as muscle strains and overuse injuries but it will also decrease muscle soreness post exercise.
 
There is also a mental component to warming up as mentioned, which is very important. It allows the mind to be prepared for the activity. There is evidence suggesting that mentally preparing/visualising for the activity or event can improve technique, skill and co-ordination. It also prepares the athlete for possible discomfort experienced during activity. If the mind is not ready or not focussed, then physical performance may be limited and could increase the risk of injury.
 
What happens to the body during a warm up?
  • The muscles increase in temperature which allows the muscle to contract with more force and then relax at a quick rate. It also decreases the risk of muscles over stretching but makes it more elastic. This process can increase the bodies speed and strength during activity
  • The temperature of your blood also increases. This allows for oxygen to enter into the muscles more easily and when there is more oxygen available, endurance increases
  • As the body goes through the process of a warmup the blood vessels increase in size, this increases blood flow to muscles and places less stress on the heart
  • The range of motion of major joints increases which improves flexibility, mobility and general joint function
  • Hormone levels through the body change such as cortisol and epinephrine which help with energy production vital for completing the activity
  • The mind prepares itself for the activity which increases focus and concentration
 
Tips
  • Keeping the warmup between 10-20 mins is the general recommendation. A short warm up may mean that the body is not ready for activity and increase risk of injury. However, a long warm up can cause fatigue and use energy needed for the activity, again increasing injury risk and decreasing performance
  • The warm up should be relevant to main activity. This will prepare the body for the movements needed to perform activity
  • Make sure the warm up gradually increases intensity as this will prepare the body for higher loads and reduce risk of injury
  • Avoid static stretches prior to high intensity activities as they have the possibility of increasing the risk of injury especially if your body temp is cold. Try dynamic stretching which involves continuously moving through a range of motion
  • Make sure you focus and visualise during warm ups for the activity
  • If you are in a team sport environment and on the bench, you should also continue to run and stretch while waiting to join the game so that the body is prepared​
 
 
https://link-springer-com.simsrad.net.ocs.mq.edu.au/article/10.2165/00007256-198908040-00004
https://link-springer-com.simsrad.net.ocs.mq.edu.au/article/10.2165/00007256-200737120-00006
https://www-sciencedirect-com.simsrad.net.ocs.mq.edu.au/science/article/pii/S0004951407700417
https://www-sciencedirect-com.simsrad.net.ocs.mq.edu.au/science/article/pii/S144024400600051X
https://www-tandfonline-com.simsrad.net.ocs.mq.edu.au/doi/abs/10.1080/15438620802310784
https://www-degruyter-com.simsrad.net.ocs.mq.edu.au/downloadpdf/j/hukin.2012.35.issue-1/v10078-012-0079-4/v10078-012-0079-4.pdf
https://www.active.com/triathlon/articles/the-real-reason-you-should-warm-up-4682
https://www.verywellfit.com/how-to-warm-up-before-exercise-3119266


Picture
Josh Hallinan - Chiropractor

Josh is an outstanding practitioner who enjoys seeing his patients get results. He has a special interest in sports injuries, neck and back pain, migraines and headaches and functional movement. 

Josh is available Monday PM, Wednesday 9am - 6pm & Saturday AM
Book Online
0 Comments

Ice or heat for lower back pain? What does the research say?

3/18/2019

0 Comments

 
Picture
Cool it down with Ice or turn up the heat?

One of the most common approaches for clinicians and the public alike, to find pain relief for lower back pain, is to apply heat or cold therapeutics. These take the form of heat packs, hot water bottles, wheat bags as well as ice packs, ice gel packs etc. It’s one of those topics that everyone has an opinion on what works for them (and what will work for you).
​
But what does the research have to say on this topic?

Unfortunately there is no high quality research on this subject. There is moderate level evidence to support the use of heat packs for short term symptom relief, and only low levels of evidence that shows minimal benefit from cold therapies for the treatment of lower back pain in acute (< 6 weeks ) and sub-acute patients. There appears to be a benefit of adding exercise to this approach which has ever increasing levels of support in the research.
​
So what can we take away here?

Both heat and cold therapies are commonly used low risk interventions for lower back pain. Heat has moderate evidence demonstrating some benefit in pain reduction and this enhanced with adding exercises.

French, S. D., et al. (2006). "Superficial heat or cold for low back pain." Cochrane Database of Systematic Reviews(1).

0 Comments

What you need to know about sports concussion

3/15/2019

0 Comments

 
Picture
Picture
Concussion is a disturbance to normal brain function, rather than a structural injury to the brain. A mild/subtle concussion is when the person is seeing stars and a more obvious one will show function deficits. Biomechanical forces of concussion can be linear or rotational. A concussion can occur due to impact to another player, the playing surface or playing equipment (e.g. ball or goal posts). According to data in the US there is reports of 1.6-3.8 million sports related concussions and unreported rates are 6-10 times more than this figure. Rugby league + union show a prevalence of 3.9 rates per 1,000 player hours (horse racing has the most, between 17-95 rates per 1,000 player hours). NRL in the past 4-5 years in elite competitions reports that between 5-7 concussions will be seen per team per season.
 
Signs and Symptoms that a concussion has occurred
Obvious signs may include:
  • Loss of consciousness or non-responsive
  • Person is on the ground or slow to return to feet
  • Person not bracing for the fall to the ground (this usually means they lost consciousness before fall)
  • Loss of balance or unsteady on feet
  • Poor co-ordination
  • Blank or dazed look
  • Obvious trauma to face or head
 
Indications during play:
  • Unsure of what occurred (most consistent sign is a few moments after event)
  • Disorientation (e.g. not knowing who you’re playing, what venue you’re playing at, time of game, which direction your team is going)
  • Forgetting structures and team plays
  • Feeling slower (decision making, movements, processing information)
 

 

 
 






Management of acute concussion:
  • If in doubt sit them out!! Loss of consciousness and memory loss does not have to occur for the person to be concussed
  • Management begins as soon as the person is identified as having a suspected concussion. Remove person from play and/or training and should not return to play on the same day and at least 48 hours after, even if there is no signs or symptoms.
  • Players are removed to decrease the risk of further injury, allow for examination of injury and reduce the risk of long-term problems related to concussions and injuries.
  • CALL AMBULANCE when red flags signs and symptoms are present:
  • Neck pain or tenderness
  • Numbness or tingles down upper or lower limbs (possible spinal cord injury)
  • Headache becoming worse
  • Seizure
  • Loss of consciousness
  • Persistent confusion
  • Worsening of symptoms (this can even be hours after the game)
  • Vomiting
  • Changes in mood
  • Double vision
  • Unconscious player means using first aid principles (ABC check airways, breathing and perform CPR if needed). They must be removed from the field with care on a stretcher and immobilise the neck as there may be a neck injury and then wait for ambulance.
  • A concussed person must not be left alone for at least the initial 2 hours post injury and not to be sent home by themselves, which means no driving as well. Not to take certain medications including anti-inflammatory or strong pain relief medications as this can mask the symptoms of a concussion. It is not safe to drink alcohol during the initial period post injury. Check breathing during sleep that night and even waking to check for a response.
  • Concussions usually are resolved within a two-week period without any issues. A small number of athletes can develop post-concussion syndrome which is a continuation of symptoms greater than 3 months. Recovery time for young athletes is longer than adults.
  • Complete rest 24-48 hours post event is recommended
 
Return to play:
  • Return to normal daily activities such as school or work and then return to sport. Concussions may have an effect with memory and processing information, this could interfere with the person’s ability to learn.
  • A medical practitioner should always be the one deciding the timing of return to school and/or play
  • If the athletes are still experiencing symptoms, they should not return to play and usually means they have not fully recovered. If the player returns to play early there is a chance for further concussion, increased risk of other musculoskeletal injury and prolonged recovery.
  • Slow progression of involvement back into play is needed to reduce the risk of further complications post 24-48 hours of initial rest period. The 6-stage graduated return to sport (GRTS) is a good guide:
    1. Symptom-limited activity – activities that do not aggravate or worsen symptoms.
    2. Light aerobic exercise – walking or light exercise bike (no resistance/weight training)
    3. Sport specific exercise – drills without contact
    4. Non-contact training – resistance/weight training
    5. Full contact training – after clearance by medical practitioner begin skills and tackling
    6. Return to play

Each stage should be a minimum of 24 hours duration, this means that a period of 7-8 days as minimum time for return to contact sport and this period is twice as long for young athletes (18 years and younger). If there is a return of symptoms at any stage, then the athlete should move back to the stage where they were not experiencing symptoms.

 
http://sma.org.au/resources-advice/concussion/
https://playnrl.com/trainer/concussion/

Josh Hallinan - Chiropractor
Tue & Thur 8am - 6pm
Book Online
0 Comments

Maximise play time this season.

3/15/2019

0 Comments

 
Picture
With pre-season preparation coming to an end and footy season about to start the excitement and anticipations are high. Some simple advice and preparation can enhance your participation in sport regardless of age. 

To get off to a flying start here are some helpful tips:
  • Allow extra time to prepare. A good night sleep, hydration and properly fitting clothes and shoes makes a big difference. 
  • If you have any niggles make sure you seek advice as to how best to manage these, just incase your body needs more rest. 
  • Simple warm ups, stretches and a cool down help prepare the body for play and recovery
  • Attend training as much as possible to practice important skills and build endurance, strength, balance, coordination
  • During the cooler months extra layers to keep warm helps keep the body and muscles ready for play.

Each season make sure all your protective equipment is in good working order:
  • If you need a mouth guard then check it still fits correctly
  • Consider headgear if appropriate and get it properly fitted
  • Simple taping techniques can help support joints
  • Review and update footwear as needed

In our practice we unfortunately help people when accidents happen. Fortunately for many this is not often or too serious. It is different for children and adults. We commonly attend to lower limb concerns (knee, ankle, thigh, calf). A common ankle sprain, a sore foot or calf strain. These are very common and in most situations not serious. Quick care can get you back to full steam in no time. Things that we often see in practice that lead to these occurrences include:
  • Fatigue
  • Reduced fitness
  • Prior history
Remember, if you have experienced an injury in the past it is very important that it is rehabbed well to ensure that you have the best chance of reducing recurrence in the future.

A good example is a sprained ankle. Imagine the ligaments in your ankle are like an elastic band. If you stretch it too much it will lose its elasticity and not work as well. This is a good way to think about the ligaments in an ankle. Sometimes when they have been hurt, they might not do their job as well and you could continue to roll to the side. The good news is, is that there are some simple and effective exercises that can help and improve stability so that the pesky ankle sprain doesn't occur again. Well, at least not too often.

At Health Associates we are here to help you 'do the things you love.' If you have any questions please contact us and our friendly team members can help you. 


Sources
https://sma.org.au/resources-advice/rugby-league/
https://physioworks.com.au/Injuries-Conditions/Activities/rugby-league-injuries
https://www.ncbi.nlm.nih.gov/pubmed/7886357


Josh Hallinan - Chiropractor
Tuesday - 8am - 6pm
Thursday - 8am - 6pm
Contact Us
0 Comments

Let's talk headaches and how chiropractic can help.

3/5/2019

0 Comments

 
Picture
Picture
Headaches in short is a continuous pain around the head, face or neck, they can occur in any part of the head, on both sides of the head or in just one location. They are one of the most common medical complaints and can have a disabling effect on a day to day basis like quality of sleep, mood and overall function of the body.
 
Headaches are broadly categorised as either primary or secondary. A primary headache is when the headaches are not caused by another condition or disease. The two most common primary headaches are migraines and tension type headaches. A secondary headache is caused by problems elsewhere in the head or neck, or by a condition. The two most common secondary headaches are cervicogenic and medication overuse headaches.
 
One major contributing factor to both primary and secondary headaches can be upper back tension and poor posture due to the increase time using technology and more demand for people to work longer hours. A poor posture results in certain muscles tightening up or shortening while others lengthen and become weak. It can present with shoulders being rounded and elevated with the head in a forward position. This position is not ideal and leads to an increase in stress on the spine. It also has an effect on the shoulder blades as stability is decreased altering the movement pattern of the upper extremities. It’s not just the upper body that is affected by poor posture, the hips tilt forward increasing the curve in the lower back. This position also affects multiple muscles and places increase stress on both hip joints and lower back which can also have an input into the cause of headaches.
 
There is significant dissatisfaction with headache drug outcomes and the side effects that come with taking these drugs. Headaches are third most common reason for why people seek help from chiropractors.
 
So how does chiropractic care actually help with headaches?
 
Assessment of normal posture, muscle tone, functional movement patterns and how the spine and extremities are moving while taking into account work, hobbies and other daily activities is vital for pin pointing the possible cause of the headache. After this, appropriate treatment, lifestyle changes and patient education is needed. Treatment includes spinal manipulative therapy on areas of the spine that may be stiff or causing pain and soft tissue therapy on muscles that are overactive. Lifestyle changes may be needed such as improved posture at work or during particular activities and implementation of exercises and stretches. Patient education explaining possible variables contributing to the headaches and ways to manage them. There are multiple contributing factors to the cause, pain intensity and frequency of headaches but if a factor such as postural related stress is decreased or removed this can have a positive outcome and possibly stop the headaches altogether.
 
Simple management plans that you can implement straight away include:
 
  • Alternating between standing and sitting desks
  • Taking regular breaks every 30 mins
  • Drink plenty of water
  • Making sure you’re in ideal posture while working or on the computer
  • Stretches for neck and shoulders
  • Screen is at eye level
  • Participating in regular exercise

Picture
Joshua is a very focused, dedicated and committed practitioner. He graduated from his Masters of Chiropractic in 2018. During his studies he worked as a chiropractic assistant and gained invaluable knowledge and experience. Joshua is committed to health and has achieved significant personal success in sport and through adopting a healthy lifestyle. 
Appointments available: 
Tuesday & Thursdays 8am to 6pm (alternate times by appointment)
Saturday - By Appointment


Book with Josh
0 Comments

    RSS Feed

    Archives

    July 2020
    February 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    July 2018
    February 2018
    November 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    December 2016
    November 2016
    October 2016
    September 2016
    May 2016
    April 2016
    March 2016

Contact Details
Call 9542 3330
99A Loftus Ave, Loftus NSW 2232

Hours
Mon & Wednesday 9am - 6pm 
Saturday: 8am - 12pm
Early morning or later evening available by appointment
​
Our reception is available for walk-ins on Monday, Wednesday & Saturday. Or by telephone 7 days.
Book Online
  • Meet the team
    • Chiropractors >
      • Chris Bowles
      • Joshua Hallinan
    • Podiatrists >
      • Anel Kapur
    • Massage Therapists >
      • Carlie Isemonger
      • Anna Teasel
    • Administration Team >
      • Gillian Mara
  • Services
    • Chiropractic >
      • What is Chiropractic
      • Common Conditions Treated >
        • Spinal Stenosis
        • Scoliosis - Childhood
      • F.A.Q
    • Podiatry >
      • Podiatry Services >
        • Ingrown Toenails >
          • Feet >
            • Toe Nails
            • Flat Feet
        • Custom Orthotics
        • Diabetic Foot Care
    • Remedial Massage >
      • About Remedial Massage
  • Blog
  • Bulk Billing
  • Covid Safe
  • Book Online
  • Contact us