New Yearb s resolutions are a bit like babies, theyb re fun to make but extremely difficult to maintain. Why not take the opportunity to set your mind on ways to live a full life.
Here are some tips on how to develop challenging, lasting and meaningful goals for 2015.
Start by asking yourself three questions:
The Achilles tendon runs from the calf muscles down to the back of the heel bone (the back of the ankle). Achilles tendonitis is an inflammation of the Achilles tendon, usually due to overuse of the area. It is most commonly reported in athletes that are training under less than ideal conditions.
Although the prevalence of Achilles tendonitis varies greatly among different demographic groups, it is most commonly found in individuals aged 30-40 (American Journal of Sports Medicine.) 90% of these cases occur while participating in sport/exercise (the journal Acta Orthopaedica), and is diagnosed predominantly in runners.
There are a number of reasons why people develop Achilles tendonitis. In most cases, it is due to excessive physical training (in particular running or lunging) or using inappropriate athletic footwear while training.
The Achilles tendon has a relatively poor blood supply. This lack of blood supply is responsible for a slower tissue repair process and can therefore lead to inflammation and deterioration in the soft tissue structures of the area (the journal Arthritis Research). Tightness in the calf muscles is also associated with the onset of Achilles tendonitis (Journal of the Royal Society of Medicine).
Mechanically, the bones of the ankle and foot naturally slide and glide during the various phases of running or walking. Improper movement patterns of the foot and ankle can lead to tissue irritation, inflammation and Achilles tendonitis (the journal Sports Medicine). As a specialist in the movement patterns of the skeleton, your family chiropractor is best qualified to assess the mechanics of the ankle and foot.B If the movement patterns are abnormal (predisposing the patient to soft tissue injuries like Achilles tendonitis), your chiropractor is trained to make the appropriate corrections.
Chiropractors are frequently consulted for the management of Achilles tendonitis. By improving the bodyb s weight distribution and the biomechanics (movement patterns) of the lower extremity (leg, ankle and foot), your chiropractor helps the body to achieve a more balanced state with more graceful movement patterns. This reduces the unequal wear and tear that can lead to various painful conditions (such as Achilles tendonitis). When chiropractic treatment is coupled with specific exercises designed to strengthen the calf muscles, patients can expect to see a decrease in the rate of Achilles tendonitis recurrence.
As b movementb specialists, chiropractors are best positioned to evaluate and treat b movementb problems. Because chiropractors are not using drugs or surgery, chiropractic evaluation and treatment should be a integral part of any injury management strategy.
If you or anyone who know is suffering from Achilles tendonitis (or any similar injury) please feel free to contact out clinic.
The warmer weather is well and truly here and Christmas is fast approaching. You can feel the party vibe in the air. With a little planning, you can stay in good health while still enjoying summer and all its festivities.
Travelling on the Holidays
Take frequent breaks when driving long distances. It is recommended that you spend at least 15 minutes away from the wheel for every 2 hours of driving. Have niggling back and neck pain checked out before you leave to go on holidays. Long drives will always highlight any spinal problem. Safe, hands on treatment to restore joint and muscle flexibility as well as an exercise program are mainstays of chiropractic care for spinal pain.
Reaching and Bending for Christmas Presents
Use the proper lifting technique every time you pick up a gift. Bend at your knees not at your back. Or kneel down on one knee, as close as possible to the item you are lifting, with the other foot flat on the floor and pick the item up. Avoid bending or twisting the spine at any time while you are carrying heavy gifts. When reaching for something above shoulder level, for example when placing the Angel on the top of the Christmas tree, stand on a stool. Straining to reach such objects may not only hurt your mid-back and neck, but it can also bring on shoulder problems.
Water
Drink plenty of water to keep you hydrated. If you do drink alcohol, remember to alternate every alcoholic drink with a glass of water and please don’t drink on an empty stomach. Always eat something nutritious before you head out.B Try to stick to three to five alcohol-free days a week.
Nutrition
Remember to make healthy choices this Christmas. If you are consuming more heavy and energy-dense foods than usual you may need some highly metabolic workouts. Increase the intensity of your workouts so you can stay looking and feeling good during this time of year. If you do like enjoying Christmas treats, limit your portion size.
Exercise
Remember to keep up with your exercise routine. Just because you were out and about the night before is no excuse to sleep in and forego your workout. If you’re going away on holidays think about what exercise gear you can take. Your trainers, workout clothes and a skipping rope are a good start.
Sleep
Sleep is something our bodies and minds crave, so if you are having later nights, look at when you can do some catch-up. Try not to have a consecutive run of short sleeps. Never sleep in a position that causes a portion of your spine to hurt. Most often, your body will tell you what position is best.
USE IT OR LOSE IT by December 31st!
Did you know that you lose private health fund benefits each year? Most of our patients are unaware of this, so we thought we should let you know.
NOW is the time to use your entitlement before it’s lost forever for treatment in our practice! Choose to use your health fund entitlement today.
Most health funds allow extras claims only for the duration of 12 months, usually from January till December.
Unused claims generally DO NOT carry over to the next year or, so this means…
IF YOU DO NOT USE IT…YOU LOSE IT!
With HiCaps. instant rebates on the spot, you can use your health fund benefit to achieve a pain free life, get a check up, recover from injury, get back into your rehab classes, and simply be as healthy as you can be!
The CHOICE is yours but as I have mentioned earlier – you must USE IT or you will LOSE IT by 31st December!
Don’t miss out on the rebate you pay for! Call our practice today to schedule an appointment and take advantage of the funds still available to you before they run out. Call now!
President John F. Kennedy once said, “Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” The same blood that runs through your body also runs through your mind. If you are sluggish and aren’t active in your daily life, your mind will also carry those same attributes and become sluggish. The reverse is also true; if you are highly active and have blood constantly flowing through your body; the same will be flowing through your mind.
The by-product of exercise is that you will have oxygenated blood fuelling your body and mind which will make you more energetic, dynamic and creative. This will make you more productive at work and in every area of your life.
Let the sun shine! Just remember moderation. Guidelines for vitamin D intake suggest that a little dab of sun will do you good. Vitamin D is essential for strong bones, muscles and overall health. Ultraviolet (UV) radiation from the sun is the best natural source of vitamin D, but it is also the main cause of skin cancer.
A balanced approach to sunlight exposure can help you avoid vitamin D deficiency, which can have significant health effects. It doesnb t have to be a lot, but a 5-10 minutes of morning or afternoon sun will boost your vitamin D.
Start on all fours.
October 16th is World Spine Day.B Each year, people from around the world join together to raise awareness about the importance of spinal health.B This event is a regular part of the Bone and Joint Decadeb s Action Week.B The World Spine Day theme for 2014 is b Straighten Up and Moveb .B The emphasis is to focus on the importance of proper posture and movement in maintaining good spinal health.B Chiropractors are the recognized experts in these very topics.
Spinal disorders, such as back pain, neck pain, degenerative disc disease and scoliosis are common within the population and they can have a profound effect on a personb s overall health.B These treatable conditions can impact a personb s ability to work and enjoy everyday activities.B They can even disrupt healthy sleep patterns.B Most chiropractic patients report that the activities of their daily lives improve under chiropractic care.
Research has demonstrated that both poor posture and inactivity can contribute to the development of back pain and other spinal disorders.B With their extensive study of spinal anatomy (the structure of the spine) and biomechanics (the proper movement patterns of the spine), chiropractors are the perfect choice for spinal assessments. This yearb s World Spine Day theme of b Straighten Up and Moveb seems to be an appropriate reminder that all family members should go for a spinal b check-upb to identify any abnormalities in the structure or the movement patterns of their spines.
The encouraging news is that many common spinal problems can be easily detected and prevented with regular visits to the chiropractor.
To help mark World Spine Day, participating health care providers and organizations around the world will provide important information, tips and tools to help prevent many of these spinal disorders.B The chiropractic profession has always been at the forefront of providing information, tips and tools about the prevention of spinal disorders for over 100 years.
If you have any questions regarding your familyb s spinal health, or steps that can be taken to prevent the development or progression of various spinal disorders, your first port-of-call should be your chiropractor.B Through their training and clinical experience, chiropractors have earned the distinction of being the recognized specialists in spinal health.
No one is too young or too old for a spinal check-up.
Social Wellness is our ability to maintain healthy, supportive relationships with other people.B Social Wellness is necessary for your well-being and longevity. Poor social health can result in sickness & disease. A social issue like loneliness caused by a poor support network may double your risk of death within any time period, at any age.
Here are a few more quick tips on how to improve your social health:
When you make the choice to improve your social health, you will perform better under stress, boost your self- esteem, increase your energy levels and achieve better overall physical health.
Gently bend your head forward while bringing your chin toward your chest.