High risk of further joint replacement in younger patients. No surprise really….

A new study in Lancet has shown the dramatic consequences of getting a knee or hip replaced before the age of 70.  You have a 35% chance you will require that joint to be replaced again in your lifetime, which are huge odds.  Are patients aware of these odds? If you wait until after 70, the study suggests you risk is only 5%.

All the more reason to keep following your conservative treatment plan, which of course involves a good hands on therapist like your osteopath at city osteopathy.

Read on…

20 mins of exercise and the health benefits.

Article by Dr Bronwyn La Brooy, Osteopath at City Osteopathy.

As the weather starts to change, the mornings a little chilly, the afternoons darker, the motivation to be out and active gets harder the closer we get to winter.  However, incidental activity is something we can all achieve without realising it.  Be it taking the stairs rather than the lift or getting off the tram a stop or two earlier and walking the rest of the distance.  There are proven health benefits of 20 mins of exercise on not only our physical wellbeing, but our mental and emotional wellbeing too.

The World Health Organization (WHO) recommends adults 18-64 years partake in 150 minutes of moderate intensity exercise a week.  150 minutes seems crazy when we all barely have 2 minutes to ourselves in this hectic world!

To break it down, that equates to roughly 20 minutes of exercise every day.  It can also be accumulated into smaller 10 minute blocks, or you can do more on another day.  Moderate intensity is usually a brisk walking pace – where you can talk with a little puffing, and your heart rate is elevated.  So grab your buddy and go for a power walk, coffee in hand!

Taking a break out of the office, computer and florescent lights can also have a massive impact on our emotional and mental health.  20 mins of exercise releases chemicals in our brain that improve mood.  It can reduce our stress, help our sleep and has proven to increase productivity.

So next time you’re having your lunch at your desk or sitting down for your latte, consider taking a quick lap around the block, or the “long way” to get back to the office.  Standing up at work or opting to stand on the train can also increase our energy expenditure for the day too.  An easy way to remember would be for every 30 mins of sitting to do 30 seconds of exercise – whether that’s getting a glass of water, visiting your work neighbour or standing up for a stretch.  Increased physical activity, some fresh air and vitamin D will help us on all facets of our lives.

 

Should you stretch??!! Its not that simple…..

To stretch, or not to stretch.  That is the question…

Ever wondered about stretching pre or post activity? There are so many questions – what type of stretching, how long for, how often and when should you stretch that it all tends to be overlooked.

But does it actually decrease your chance of injury?

Research leans towards the dynamic or moving type stretching– leg swings, arm swings, body twists and functional movement patterns relevant to the sport to then better activate the muscles. For example, leg swings front and back are known to benefit explosive type movements of running or football, whereas arm and back swings will help those in golf or swimming.  It is best done prior to exercise, where it acts to “warm up” our muscles – increasing blood flow and flexibility whilst stimulating our brain to get ready for the activity it’s about to perform.  Generally for an hour of exercise you should dedicate 10-15 mins of dynamic warm up.  This can also include a slow jog, whole body exercises of dynamic stretching and movement patterns as well as coordination skills required for the activity.

The argument for stretching is contentious.  Research is moving away from the static, or still, type of stretching initially, as the muscles and ligaments haven’t had a “warm up.” The body has an inherent mechanism for protection.  It stops us from injuring ourselves by pushing too far into the stretch when it becomes painful and possibly tear.  This is where that dynamic movement comes into play prior to exercise.

Post activity, the cool down is just as important as the warm up.  Here, we are trying to lower the heart rate, cool the body down and start our recovery. Whilst there are some reports that static stretching can help at this stage to prevent muscle soreness, the results are unclear generally.

General static stretching on most days of the week can play a role in increasing overall flexibility.  We can improve this by gradually moving along that border of stretch “good” pain and being careful not to cross that line into “bad” stretch pain category.  Holding for 15-30 seconds and repeating 2-4 times over the day can make us more flexible.  This in turn, can decrease our risk of injury when returning to sport.

So! Warming up with dynamic movement pre activity and post activity performing an appropriate cool down will decrease our risks of injury.  The in between days, static stretching can help increase our overall flexibility so we can remain injury free.

Talk with your Melbourne osteopath at City Osteopathy, in particular Dr Bronwyn La Brooy who has written this great article!

Research starting to show very positive links between cardiac disease, and cognitive decline..

More and more research is starting to show evidence linking heart disease to cognitive decline, causing or relating to dementia and alzheimers disease.

alzheimers

Another reason to eat well, keep healthy, keep exercising.  Don’t forget the importance of staying healthy physically, such as keeping your knees, hips and low back healthy enough to keep on walking, running, swimming.  Talk to your osteopath at city osteopathy. I think we can all forget the importance of that.

A great article…

 

Another study shows over the counter drugs DO NOT HELP low back pain…

Another study, another result showing common over the counter drugs that DO NOT help low back pain, but in fact can cause other more serious conditions.  This is a great article, and shows why it is imperative you talk to one of our melbourne osteopaths who have studied extensively and will show you a clear path forwards for your back pain.  You will get professional advice, professional rehabilitation and professional treatment.  Safe and effective.

low back image

Please read this great article in the conversation….