SKI INJURIES – What can you do to help prevent knee injury?

We love all things mountain.  The air, sun, wine, tranquillity, fires, food and of course if there is any, great snow!  Either cross, downhill, or even snow shoeing we love.  Great with friends, family and little kids, it’s a great break from Melbourne.  Our best tips are to go to Lake Mountain when the snow is on, it’s awesome for cross country and a day away from the rat race or go stay at Dinner Plain and rent a house, relax, take the dog and enjoy the altitude.

It’s vital to get your body up to speed though before you go.  Here is a quick set of exercises to get those legs strong in preparation.  Stronger legs means better skiing technique, but most importantly reduces your chances of injury.  Its vital here in Australia with our lower quality snow as it equates to higher injury risk.

Squats: Standing with your feet a little more than shoulder-width apart, lower into a seated position until your thighs are parallel to the ground. Keep your heels grounded and your knees behind your toes. Maintain a strong core and hold your arms by your hips for alignment. Repeat 10 to 20 times.

Alternating Lunges: Set your feet shoulder-width apart and step forward with your left foot into a lunge. Keep your left leg bent at 90 degrees, and your right knee almost touching the ground behind you. Pushing off your front heel, return to the starting position with your feet apart. Repeat on the right leg. Do 10 to 20 reps for each leg.

Jump Lunges: Perform a lunge with your left leg forward. Then jump up and switch legs in the air, landing with your right foot in front of you and your left foot back. Repeat 10 to 20 reps for each leg.

Jump Squats: Squat and then shift weight from your heels to the balls of your feet to explode upward before landing softly on the ground. Do five to ten reps.

Dr Daniel Castellano’s ACL Injury

Dr DANIEL CASTELLANO’s (osteopath)

(following personal injury)

You have probably seen it on TV numerous times, or know someone who has had this injury. But hopefully you are lucky enough to have not experienced an ACL injury yourself.

It stands for Anterior Cruciate Ligament and out of the 4 ligaments in your knee, it is
the main stabilising ligament. It keeps your knee secure and stable without it giving

So how do you injure an ACL?
The ligament can be injured in two different ways, either through direct contact with someone else or via a non-contact injury.
A direct contact injury could be another person falling across the injured knee. However, research suggests this accounts for less than 30% of ACL injuries, with approximately 70%  due to situations that do not involve direct contact, things like wear and tear, micro damage over time.

What happens with an ACL injury?
When the ligament is torn (which is also referred to as a rupture) the person will feel a big pop in their knee. This is usually accompanied with sudden excruciating pain and the knee feeling like it has given way. When I tore my ACL last football season, I was gathering the ball and was preparing to quickly change directions; as my knee planted I twisted my leg and felt a large pop in my knee which just buckled as I fell to the ground. I went down clutching my knee and was in immense pain. The good news for me was that this pain only lasted for 1-2 minutes. By the time that the sports trainer had come out onto the ground with a stretcher I was no longer in physical pain, but was starting to understand the concept of knowing I had done some serious damage to my
knee and that my season would likely be over.

Once in the football change rooms I noticed there was already some significant swelling over the knee and I found it hard to bend my knee, Ice was applied to the knee as well as a compression bandage. Unfortunately I left the ground on crutches, but at least my team left with the victory.

In the next “kneestallment” I’ll discuss diagnosis, doctors, scans/imaging & surgery vs non-surgery treatment.

Dr Daniel Castellano

Melbourne Osteopath

City Osteopathy

Osteopathy Neck Pain Specialist in Melbourne- What can they do to help you get relief?

Image of a woman for Massages and osteopathy by City Osteopathy

Neck pain can be very troublesome not only in the daytime, but also when you are about to get some shuteye. It is a condition prevalent across all ages and does not choose its next victim. So where do you find relief from neck pain?

In this article, we will give you details about an alternative medicine that can  deliver effective treatment to manage neck pain.

First, let’s list some reasons why we develop neck pain?


There are many things that trigger neck pain. Here are some of them:

  • Sedentary lifestyle
  • Extended hours in front of the computer or sitting on the table
  • Long-haul driving
  • Improper or incorrect posture
  • Emotional stress
  • Mental and physical exhaustion
  • Osteoarthritis and other degenerative musculoskeletal conditions

There are also cases when nerves around the neck region are inflamed and trapped resulting in neck pain from the shoulders and down to the arm. There is also numbness and a feeling of pins-and-needles in the affected region of the upper arm.

Neck pain may also cause a few other unpleasant conditions such as headaches and migraines.


How does osteopathy help reduce or eliminate neck pain?

The field of osteopathy offers a wide array of manual manipulative strategies. Osteopathic manipulative treatment will depend on a patient’s age, fitness level, and diagnosis. To reduce muscular tension in the neck region, gentle manipulations are implemented during treatment sessions. Soft tissues and joints are massaged in a rhythmic fashion to release some tension.  Gentle traction, stretching and joint mobilization where you may hear a click are also prescribed where necessary.

Osteopathic treatment for neck pain is customised based on various factors relating to a patient’s condition. Depending on the cause of neck pain, the treatment may involve manipulation of body parts other than the neck such as the shoulders and spinal region.

Ample recommendations will be provided to patients on how to correct their posture to prevent exacerbation of symptoms or to avoid neck pain from reoccurring altogether. Stretching exercises are useful strategies for pain management by patients who are undergoing osteopathic treatment for neck pain.

To make accurate diagnosis, patients will often be prescribed diagnostic tests including scans, x-rays and other laboratory tests. The diagnosis will be helpful in producing a comprehensive treatment plan that will not only include osteopathic treatment but traditional medical management using medications and therapy sessions, if needed.

If you want to finally get rid of that pesky neck pain once and for all, we can help! To schedule an appointment, give us a call on 03 9663 5450 today.

The Healing Power of Osteopathy for Back Pain

Image of a Male Doctor and patient suffering from back pain during medical exam

Acute and chronic back pain are the most common complaints of people who visit osteopathy clinics near them. We used to associate relief from pain and discomfort to painkillers; medications that deliver fast results. Although sometimes potent and effective, painkillers may also be harmful over time. Dependency issues and impaired organ system functioning; such as of the liver and kidneys are possible outcomes of such pain management practices.

What is an osteopath good for?

So how can we experience pain relief and enhanced comfort levels when we experience back pain? The field of osteopathy aims to provide effective solutions for back pain through its unique system of osteopathic manipulative therapy (OMT).

One of the unique elements of osteopathy as an alternative medicine field is that it aims to treat the entire human body as opposed to symptoms and illness management. The primary focus of osteopathy is management and treatment of the musculoskeletal system in order to achieve optimum health and wellness.

What types of back-pain related conditions are treated at an osteopathy clinic?

The causes of back pain differs from person to person. According to osteopathy clinics that look after patients with back pain as the primary complaint, the most common reasons why acute and chronic back pain occur are due to the following:

  • Injury or accident
  • Improper posture
  • Sitting for an extended period of time
  • Repeated stress injury
  • Strenuous physical activities
  • Existing medical conditions
  • Emotional stress
  • Muscle strain


Patients often seek the help of an osteopathic doctor when the pain becomes unbearable. After careful examination and observation, an osteopath will prescribe a treatment that is aimed to alleviate the pain, restore balance, improve posture and induce the body’s natural healing abilities.

The most common osteopathic treatment strategies include the following:

  • The use of traction to reduce strain and pressure on the discs and nerves along the back region. Traction usually provides a sensation of relief especially in the back muscles.
  • Osteopathic manipulative treatment includes body massage techniques that are meant to adjust the spinal tissues. The hands are the only tools used and certain levels of pressure are used on the back muscles and joints.
  • Counter-force techniques aim to release pressure that have accumulated within muscles and joints over time. Patients are required to actively participate during treatment by moving certain muscles against the force applied.

There are other osteopathic treatment practices for back pain, and implementation will depend on your individual circumstances and other factors. If you want to schedule an appointment with us, just give us a call on 03 9663 5450 today.

Three Tried-and-Tested Back Pain Relief Melbourne Techniques to Get from an Osteopathy Clinic

Image for Osteopathy treatment - Back Pain Relief MelbourneOsteopathy is an alternative manual medicine system that involves diagnosis, prevention, and treatment of certain medical conditions that affect the structure and functionality of the human body. Osteopaths view health and wellness as a whole, and thus their main goal is to ensure that the musculoskeletal system comprised of bones, joints, and muscles are working harmoniously together. Unlike traditional medical disciplines, osteopathy utilises manual therapies to restore balance in the body.


What is the best treatment for lower back pain in Melbourne?

Chronic back pain not only feels unpleasant but may also cause significant harm to overall health. If pain does not subside or if your condition is not improving despite traditional remedies, it might be helpful to visit a back pain specialist in Melbourne.

Osteopaths offer manual therapy to deliver relief from back pain. Whether you are suffering from acute or chronic back pain, there is an osteopathic manipulative treatment for you.


What are the different types of treatment for lower back pain?

The main aim of osteopaths during treatment and management of lower back pain is to restore the functionality and movement of affected joints, muscles, and bones. Through manual therapy, the musculoskeletal system and its components regain optimum mobilization, which in turn leads to natural self-healing and self-regulation.


Here are some of the most common osteopathic treatments that back pain specialists in Melbourne have on offer:


  • Massage


A back pain specialist may perform different massage techniques to stimulate affected muscles.



  • Myofascial Therapy


The manual stimulation of soft muscle tissues successfully releases shortness and tightness of muscles.



  • High Velocity Low Amplitude Thrusts (HVLAT)


The main goal of HVLAT in osteopathic treatment is to restore the balance and mobility of affected regions of the back region. It is an excellent osteopathic manipulative treatment in that it can improve facet joint mobility,  as well as manages limited motion and tenderness in joints and muscles of the back region.


If you wish to learn more about tried-and-tested lower back pain treatment techniques, schedule an appointment with us. You may reach us on 03 9663 5450 today.

Ribollita. A great winter soup. Italians swear this helps fight the flu/colds, at least that’s what we have been told!

One of my favourite dishes during winter is the ribollita. Perfect for using up old, stale but good quality bread, and easy to put together with seasonal veggies for next to nothing. It’s not minestrone, it’s a beautiful thick, bread-based soup with no pasta in it. You’ll love it even more with a good glug of extra virgin olive oil, and mark my words, make enough for the next day because the flavours are even better! as it isn’t brothy and it has no pasta in it.

It’s very much Italian peasant food and would have been eaten a lot in the days of no central heating and lots of hard manual labour. This recipe embraces the heart and soul of what peasant cooking is all about cheap, tasty power food that warms your soul and keeps you well.

Dr Shane Heslop

Osteopath.  City Osteopathy


                     1 pound dried cannellini beans

    • 2 tablespoons extra-virgin olive oil
    • 1 large sweet onion, small-diced
    • salt
    • 2 large carrots, small-diced
    • 3 celery stalks, small-diced
    • 1/2 large butternut squash, peeled and small-diced (2 cups)
    • 1 head garlic, cloves separated, peeled, and thinly sliced
    • 1 can San Marzano tomatoes, drained
    • Bouquet garni: 2 bay leaves plus a couple sprigs each of fresh sage, oregano, flat-leaf parsley, and thyme, tied together with twine
    • 1 tablespoon crushed red pepper flakes
    • 1 pound cavolo nero (a.k.a. dinosaur kale or Tuscan kale), leaves torn into small pieces, stems finely minced
    • 3 cups torn country bread, toasted
    • 1 1/2 cups finely grated Parmigiano-Reggiano cheese
  1. Place the beans in a large bowl and add cold water to cover by 3 inches. Cover the bowl and soak the beans in the refrigerator overnight.
  2. The next day, pour the beans and their soaking liquid into a slow cooker. Add enough fresh water to cover the beans by 2 inches, cover with the lid, and cook on the high setting for 4 hours.
  3. Place a very large sauté pan over medium heat. Add the olive oil, and when the oil shimmers, add the onion. Season with salt and cook for 5 minutes, stirring every minute or so, until softened. Add the carrots, celery, butternut squash, and garlic, and cook for 5 more minutes, until starting to soften. Transfer the vegetables to the slow cooker. Add the tomatoes, crushing each one in your hand as you add it. Add the bouquet garni, 1 tablespoon salt, and 1/2 tablespoon of the red pepper flakes. Cook on the low setting for 3 hours.
  4. Uncover the slow cooker, remove the bouquet garni, and add the kale, bread, 1 cup of the Parmigiano-Reggiano, and the remaining 1/2 tablespoon red pepper flakes. Stir the soup well, season with more salt to taste, and serve with the remaining Parmigiano-Reggiano sprinkled on top.