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May 22nd, 2017

5/22/2017

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Client Spotlight - Aaron Osborne

5/22/2017

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Learn more about CrossFit Kirrawee
Aaron is a CrossFit competitor and head coach at CrossFit Kirrawee. Aaron competed with his team at the CrossFit Pacific regionals where they achieved an outstanding result held in Wollongong over the weekend.

CrossFit is a sport for all levels and ages. The sport focuses on integrating functional movements considered to be "the core movements of life" performed at a high intensity. It brings the best aspects of gymnastics, weightlifting, running, rowing and more. 
While CrossFit challenges the world's fittest, the program is designed for universal scalability, making it the perfect application for any committed individual, regardless of experience. 

Aaron is not only in the Spotlight this month due to his amazing athletic achievements and his contribution to forging a healthier community. He is in the spotlight because he treats his body with care and respect. A lot of people, when exercising or playing sport expect their body to perform at a high intensity on demand yet put little time and effort into the restorative requirements that help keep your body performing at its best. 

Aaron proactively sort care at Health Associates because he understands that he needs to support his body if he is going to be pushing it at high intensity. Furthermore, he understands that prevention of injury is better the fixing one and he wasn't going to limit his chances at the CrossFit Regionals by not implementing preventative care.

Over to you Aaron...
Name: Aaron Osborne

Occupation: CrossFit Athlete / Head Coach at CrossFit Kirrawee

What does health mean to you? Health and fitness is my life, not just my lifestyle. I live and breathe it and literally enjoy everyday of work, coaching and training. 

How do you keep healthy? CrossFit is my source of health and fitness. 

How you stay motivated? Goals and accurate load management that adhere to those goals. By pre planning my load management and keeping one step ahead of my fitness training and recovery, I can avoid those dreaded lulls or lack of motivation periods. I make sure I always reflect on the positive things I achieved that day, no matter how big or small, and finish on a positive note. I always want to be happy and grateful for what I have achieved at the end of each day, but never satisfied enough to not attack the next day just the same, with the aim to be a better person and athlete. 

Why do you like coming to Health Associates? With the volume and intensity involved in training to be able to compete in CrossFit, prehab over rehab is my priority. Seeing Chris weekly keeps my body in check, which can so easily vary week to week. Having Chris being so versatile in his field of practice, I am not limited to just a simple  chiropractic adjustment and off you go. The use of dry needling, ART & his functional movement assessments are such great tools to add in to my regular sessions at Health Associates. 

Advice for others wanting to improve their health? Find YOUR reason WHY you want to improve your health, eliminate the cons and focus on the pros, find a type of fitness you enjoy, whatever that may be (CrossFit Kirrawee 😉) and get after it!

Favourite Quote: "The more you sweat in training, the less you'll bleed in battle!"
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Spinal Insights - Spinal Stenosis

5/19/2017

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Spinal stenosis is a conditioned characterized by the abnormal narrowing of the spinal canal (1). This narrowing compresses the spinal cord and/or the nearby nerves and can cause symptoms that travel from the spine to the arms and legs. It is most commonly seen in patients 50+ years, often caused by the degenerative and arthritic changes related to osteoarthritis. Spinal stenosis predominantly occurs in the lumbar (lower back) and cervical (neck) spine. It is diagnosed with an MRI scan or a CT scan with myelogram (using an X-ray dye in the spinal sac fluid), and sometimes both.

A lot of people do not feel any effects of the narrowing of the spinal canal, but with increasing degenerative changes associated with aging, most people will eventually notice radiating pain, tingling, numbness, or weakness in the arms or legs, secondary to the compression of the spinal nerves or spinal cord. When a person is symptomatic, lumbar (lower back) spinal stenosis causes weakness in the lower back, buttocks, thigh, calf, foot, and claudicating pain (1). Pain is often worse with long periods of standing or walking. When cervical (neck) spinal stenosis is symptomatic, people can experience tingling into the hand, weakness, pain, or numbness in the arm or neck, deterioration of fine motor skills, loss of balance, and co-ordination problems (2). Spinal stenosis, however, can commonly be asymptomatic (3), which highlights the importance of corroborative findings between patient history and clinical examination (4), (5). Spinal stenosis symptoms often develop slowly over time, they come and go as opposed to experiencing continuous pain, and symptoms occur more frequently when standing, walking, or participating in activities in an upright position. Symptoms are relieved by rest (sitting or lying) and/or any forward flexed position.

Whether a patient is asymptomatic, or symptomatic, even after careful examination, management and treatment decisions for people with spinal stenosis remain a challenge that has providentially been described as a “balancing act” (6). This is due to the lack of clear, evidence-based research available on nonsurgical treatment options, and that neurological function deficits are not always associated with the severity or extent of the stenosis present. Some common treatment options for spinal stenosis include:
  • Exercise – a suitable, supervised, exercise program designed by a health professional. Although exercise is not a cure for spinal stenosis, it’s important for patients to remain active, and not become further debilitated or de-condition due to inactivity. Start slowly to build up strength and tolerance.
  • Activity modification – This doesn’t mean to stop all physical activity, but modify them so you can still ambulate and move around, without causing you increased pain or discomfort. For example, if walking upright aggravates your symptoms, consider a walking aid such as a cane or lean forward on your shopping trolley. Rather than walking for exercise, use a stationary bike (leaning forward over the handlebars). Sit in a recliner instead of an upright, straight-back chair.
  • Epidural injections – A cortisone injection administered into the back (into the epidural space) to temporarily relieve symptoms. This is not a cure but a short-term relief for symptoms.
  • Medication – pain killers and anti-inflammatory medication may be helpful for short-term alleviation of symptoms. Some Physicians may prescribe a strong course of medication such as muscle relaxants, opioids, or pain killers. Side effects from medication should always be considered and discussed. Work closely with your Physician if deciding to use medication.
  • Decompression surgery – There are a number of techniques and opinions regarding surgical treatment for spinal stenosis. Work closely with a neurosurgeon to explore this option and discuss the key components of spinal stenosis surgery to determine if this is the right option for you.

Not all spinal stenosis cases are the same and the level of spinal stenosis will present differently in different people. Future research is needed to focus on expanding treatment options for spinal stenosis, particularly in the area of exercise, physical therapy and nonsurgical interventions. More research is also needed to determine the predictors of failure and success with both nonsurgical and surgical treatment approaches. In the interim, patients, primary care health practitioners, doctors, and surgeons, should engage in shared decision-making that include a full disclosure of the current evidence available for nonsurgical and surgical interventions for spinal stenosis (5) and determine what is the most appropriate option for you.
  1. Katz JN, Harris MB. Clinical practice. Lumbar spinal stenosis. N Engl J Med. 2008; 358(4):818-25
  2. Spinal stenosis. National Institue of Arthritis and Musculoskeletal and Skin Diseases. http://www.niams.nih.gov/health_info/spinal_stenosis. Accessed: May 4th, 2017-05-04
  3. Boden SD. The use of radiographic imaging studies in the evaluation of patients who have degenerative disorders of the lumbar spine. J Bone Joint Surg AM. 1996; 78:114-24
  4. Katz JN, Dalgas M, Stucki G, Katz NP, Bayley J, Fossel AH et al. Degenerative lumbar spinal stenosis. Diagnostic value of the history and physical examination. Arth Rheum. 1995; 38(2):123-438
  5. Delitto A, Piva SR, Moore CG, Fritz JM, et al. 2015. Surgery versus nonsurgical treatment of lumbar spine stenosis: A randomized trial. Ann Intern Med. 2015; 162(7):465-73
  6. Devo RA. Treatment of lumbar spinal stenosis: a balancing act. Spine J. 2010; 10:625-27
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5 bulletproof ways to keep fit over winter - by Alana Bowles

5/15/2017

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Staying active is essential all year round however it becomes increasingly more difficult during winter. In this blog I share with you my personal tips that help me keep active during winter.
1) Get your momentum
I find it best to anticipate the cold weather and to start activity before the chill really sets in. In my experience I find by doing this I have already gained some momentum and starting isn’t so hard.

2) Set yourself a bottom line
If your standards are low for yourself then you won’t have much driving you. If you set your goals higher than where you are at then you may set yourself up for failure. I find when I am starting out on an exercise regime I need to take an honest inventory then I meet myself where I am and set goals to help me get where I want to go. This often means I need to look at the behaviours that aren’t serving me and start ones that are. Having a bottom line means that no matter what, you will do whatever it takes to stay above the line. Personally, I exercise at least 3 times per week but generally 5.
3) Make a commitment to someone else
Making a commitment to others often helps us stay accountable and committed. I also feel that the power of working in a group or team increases our output and performance. I stay accountable by joining a running group 2-3 times per week and I also participate in group personal training classes.
4) Make Mondays Count
I believe that it is important for your psychology to begin the week on your best foot. Having a successful start to the week creates the momentum and determination to keep going strong during the rest of the week.
Every Monday I wake up at 4.15am for a 5am class. I have been doing this for 4 months now and i love it. I am home before the family wakes up and I have started my week with high energy.
5) Stop thinking about it!
When I was living in rural Queensland I remember someone telling me once “make the decision once.” This has stuck with me ever since. Often when we set ourselves new goals we start off with a lot of enthusiasm until it gets too hard or difficult. The reality is, is that as long as we live we will be experiencing summer, autumn, winter and spring. And all the elements that come with it. There is nothing new about it, and if you are reading this then you have experienced them numerous times already. So time to get on with it and do the thing you need to do.
Yes it will be hot, cold, wet or windy. So what! You made a decision so get the job done. If it's cold, wear a jacket. Wet - train indoors. Hot - run in the morning. And if it's windy, lets hope its on your back.
The weather gives us an opportunity to be creative, enjoy nature and strengthen our will and determination to continue to pursue health and well-being regardless of the weather.
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Alana Bowles
Health and fitness is not an option for Alana it is a way of life. When she is not training herself, she is encouraging others to get their sweat on. Business owner, entrepreneur and mother of 2. There is never a dull moment in Alana's life.
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Podiatry Insights- Ingrown Toenails

5/15/2017

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Ingrown toenails, technically referred to as onychocryptosis, is an often painful condition where the nail becomes wedged into the soft tissue of the toe often resulting in pain, redness, swelling and infection. These are all symptoms often associated with the condition however in some cases only mild discomfort is observed. Ingrown toenails are a very common condition that presents to a podiatry clinic. Males and females are equally likely to develop the problem and genetics plays a role in susceptibility. Whilst a lot of the time people are able to successfully treat ingrown toenails at home, those suffering from chronic conditions such as diabetes or experience severe pain and/or infection should always seek the guidance of a podiatrist.




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Common causes of ingrown nails
Ingrowing toenails can be caused by a varying number of factors. Some may work in conjunction while others may be standalone and enough to result in discomfort. Some common causes of ingrown toenails include:
  • Wearing of tight, ill-fitting or narrow footwear.
    • Nails edges are relatively fragile. Ill-fitting footwear such as heels, small toe boxed leather shoes or footwear worn a size too small, will put pressure on the edges of the nails forcing them to become wedged in the soft tissues of the toe.
  • Incorrectly cutting of nails.
    • Nails should be cut STRAIGHT ACROSS with sharp edges being filed. Cutting nails too short or down the sides (rounded edges) can live spikes unseen until they cause pain and have to be removed.
  • Direct trauma to the nail.
  • Naturally occurring elongated or twisted (involuted) nails.
  • Visiting pedicure salons which may traumatise nails or incorrectly cut them.
On occasion, callousing and debris can build up underneath the nail sides of toes and give off  ‘faux’ ingrown toenail symptoms but does not indicate the presence of ingrowing nails. Simple clearing of this debris is usually enough to provide immediate relief. Untreated or neglected ingrown toenails, may progressively get worse and more painful. As the infection worsens it can predispose a patient to further and often more serious infections such as bone infections and blood infections (septicaemia). In these extreme cases, urgent medical attention should be sought.
Common treatments for ingrown nails
Most patients I have seen with ingrown nails, are able to be given relief with a simple resection (cutting) and removal of the ingrowing wedge of nail. Sometimes this can be done conservatively (partial nail clearing) or under a local anaesthetic in a procedure called a partial nail avulsion (PNA).
Many things can be done at home however to reduce not just the pain or an ingrowing nail, but also to help treat any existing infections that may have formed as a result. Some methods include:
  • Bathing your feet in warm, salty water for 10 minutes daily (table salt is fine).
  • Apply betadine, or other strong antiseptic lotion, to the sore edge daily.
  • Nail packing technique using cotton wool.
  • Avoid tight or ill-fitting footwear. If your current footwear is inappropriate for your feet, consider purchasing newer shoes with a deeper toe-box to enable more space and less pressure to form.
  • If symptoms persist, see your doctor for a course of antibiotics and see a podiatrist for further assessment and advice on treatments that may be appropriate.
By visiting a podiatrist, you will be receiving a definitive diagnosis and a specialised treatment plan to not only help treat your ingrown nail, but also prevent it from coming back. Most treatments can involve cutting back of the ingrowing wedge of nail an clearing out of the sides (sulcus) of the toe to alleviate pressure and the irritating nail wedges. If the problem has been chronic (ongoing for more than 6 months), severely debilitating or deforming, susceptible to infections, then a patient may consider undergoing a partial nail avulsion (PNA) procedure. This procedure is performed under a local anaesthetic, and involves the podiatrist cutting away the ingrowing portion of the nail and removing it from the base of the digit. This is usually followed by a chemical cauterisation of the nail matrix at the removed section which would result a disruption in the nail forming cells functioning. This in turn, would mean that the ingrowing wedge will now no longer be growing back in the manner that has caused enough grief to the patient. The procedure is safe, effective and does not affect your ability to perform your daily activities, although a 2-3 day rest period is advisable.
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Ingrowing toenails are painful enough to disrupt your day, but they do not need to. If you, or someone you know is suffering from ingrowing toenails, please contact us and let our experience guide you on the road to happy and healthy feet.


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Anel Kapur delivers an outstanding clinical podiatric care to all clients. He has earnt himself an exceptional reputation among his clients for his attention to detail, gentle approach and depth of knowledge.
Anel Kapur is available for appointments Monday and Saturday.
Bookings are available online or contact reception on 9542 3330 ​
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  • Meet the team
    • Chiropractors >
      • Chris Bowles
      • Joshua Hallinan
    • Podiatrists >
      • Anel Kapur
    • Massage Therapists >
      • Carlie Isemonger
      • Anna Teasel
    • Administration Team >
      • Gillian Mara
      • Keeley Lennon
  • 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
  • Careers
    • Podiatrist
  • Blog
  • Bulk Billing
  • Covid Safe
  • Book Online
  • Contact us