Congratulations to our Couch 2 5km runners!
You did it!
Twice a year Health Associates organises a Couch to 5km program. A low cost, high quality learn to run program to encourage our community to not only move more, but to move well. As experienced runners and running coaches, Chris and Alana have built a strong program and strong team to deliver what we believe to be one of the most comprehensive running programs for beginners in the shire at affordable prices.
This month we had over 20 runners complete the Menai Park Run, completely redefining what they thought they we capable of. Some have never run, some never visioned themselves as endurance runners and most are juggling the millions of commitments that comes with working age and parenthood.
We are so proud of all our runners and the effort you put into the program. It has been a hard season with so much illness that set many of our runners back. But they persevered and have achieved outstanding results.
Thank you to all our participants for taking part in the program and allowing us to support and guide you. We really love to be able to encourage an active and healthy community and we are really grateful for your belief in us.
See you at the next C25K in 2018
Chris and Alana
Lower back pain can originate from many causes. It is very common in people of all ages and can feel like an ache, tension or stiffness. Common causes of back pain are sudden movements and falls, injury, or a medical condition. Many things are considered when determining how and why you are experiencing pain and as a physician I would examine what is happening with your bones, tendons, ligaments and muscles among many other things.
Considering that 1 in 6 Australians experience lower back pain each year, most Australians experience lower back pain in their life time. Most sufferers are of working age, equally among men and women. But back pain can start in youth as young as 8 years of age.
As an experienced practitioner in the diagnosis and treatment of back pain I would like to share with you my most helpful tips that can help ease your recovery or fast track you to the most appropriate care in a timely manner.
As a general statement - lower back pain can be categorised in three ways;
If you just have simple lower back pain here are some basic things to do...
If bending forward aggravates your lower back then try stretching in the opposite direction. Lying flat on your tummy, propping yourself up on your elbows and letting your lower back arch and sink down on the ground. Aim to be completely relaxed and try not to contract any muscles. It should be just a very gentle stretch into extension.
If your lower back is aggravated by extending and going backwards we would be thinking it may be a sacroiliac joint problem or a facet joint problem. Indeed you would stretch in the exact opposite direction. The easiest and safest way to do this is to lie flat on your back and bring both your knees up to your chest. Gently bringing your knees to your chest you should feel a little bit of a stretch through your lower back.
In most cases please avoid the following movements if you are experiencing lower back pain:
Please consider this advice as general in nature. You should always consult with a professional in order to achieve a diagnosis. If your symptoms worsen you are advised to see a physician.
Chris Bowles is an experienced chiropractor with one mission; to help you be 'Free to Move.'
If you are experiencing aches, pains, headaches, migraines or sports injuries then he can help you.
Chris is available Monday - Saturday from 8am - 7pm ( 8am - 12pm on Saturday)
Call 9542 3330 or book online today.
Foam rolling has been around for a long time. It seems to be a household item. Great for the kids to play on, ornamental in the living room and often collecting dust. You see them in gyms, they are used for warms ups and cool downs and often recommended by health care professionals. I want to help you claim back your foam roller and give you 3 simple tips to get rolling again and help you feel great.
1) Thoracic Spine Extension
The thoracic spine is one of the five segments of the spinal column, encompassing the shoulder and chest area.
It's essential that you maintain thoracic mobility to avoid poor posture, and unsightly rounded shoulders which can eventually lead to back pain or acute injury.
Thankfully, thoracic mobility can be easily maintained and improved using a foam roller and the thoracic spine extension exercise, as described below.
This exercise will help stretch out the chest and back muscles, relieve muscular tension and maintain thoracic mobility.
The quadriceps are responsible for leg and hip extension and are an easy muscle group to keep in good shape using a foam roller.
Foam roller exercises for the quads will alleviate muscular tension, limber the muscle, and work out any knots or trigger points for improved soft-tissue quality.
Tight calves can be the result of many things, not the least of which is a lack of flexibility training. Foam rolling can help break up tight fascia — the connective tissue surrounding your calf muscles — and work out the kinks and knots.
1. Place the foam roller underneath your calf muscles.
2. Place your hands on either side of your hips and if you can lift your bodyweight up off the floor.
3. Using your arms as a fulcrum, roll your calf slowly from top to bottom and back again, turning you leg inward and outward to hit all areas of the muscle.