Easing back into Fitness Tips…

Dr Matthew Franz, Osteopath at City Osteopathy

 

Often when there is a change in environment, exercise is one component that gets modified and people lose sight of the short and long term benefits. For those that are adjusting to the new changes here are some tips to ease you back into working out training programs. 

 

Working out your fitness base and modifying your goals: 

Often with training and getting back into it, people set their training goals high however find after 4-6 weeks their body starts to break down. In most cases the body tissue capacity can’t meet the training load/intensity that is placed on it, which results in a trip to your favorited osteopath! So before you do any form of training, it is crucial to work out your base of training and go from there, this can be done on the many home based apps that are available on your phone such as RunKeeper or Nike Training Club.

 

Working out a balanced training plan around your life and work schedule:

This is one area where it is really important to get right if you want to continue to exercise well and work productively from home. Continuing to review the type of training and your training load that you are doing throughout the week and how it makes your body feel is crucial. Your training plan needs to be balanced with enough recovery and doesn’t impact life/work commitments.

 

A balanced mix of high-benefit workouts that have specific purposes: 

In the current climate, try to aim to do a different form of exercise, however the biggest thing to address is the intensity. Try to aim for two to three high intensity works outs they can be in the forms of running, cycling, work or home based exercise.

It is crucial that these days are followed up with recovery and stretching days as breaks inbetween. So a potential plan could be Monday, Wednesday and Friday are the high intensity workout sessions while Tuesday and Thursday can be recovery days that may include stretches, slow jogs/walks or cycles, these recovery days allow your body to adapt to the physiological changes that occur as result of exercise.

 

Training Zones:

Once you start to develop and build up your training, it’s important that we are training at the right intensity. This is to ensure that the body has the ability to adapt and improve. Often this can done by determining your max heart rate and then using a percentage of your max heart rate to meet the training zone. 

 

For example: if your max heart rate while training is 190bpm you could start off training making sure to stay within 65-75% of this, depending on the type of race. If you struggle to find the right zone, the internet provides a great resource to get a better understanding. In order to improve, it’s important we are gradually progress the training intensity so as to adapt in the best possible way

 

GOAL SETTING 

The key with exercise and setting long term goals especially with everything that is going on, is that we need to break it down into a few key components and setting the right exercise goals involves:

  • Finding something that you a passionate about and something that you enjoy doing, whether it be walking/cycling or even aiming to prepare the body for a big race within the next 6 months.
  • It’s attainable within a timeframe that works for you and is measurable within the right parameters. Having fitness tracking apps play a big part in working out these parameters. 
  • The goals have to suit you, are able to motivate you and you need to care about them.
  • Once you start formulating these goals – observe what behaviours change and use that as motivation to continue to achieve these goals.

 

All in all, go enjoy it and look after yourself!

Dr Matthew Franz.

Anti inflammatories and COVID – 19. Be careful. Do your research.

We have read over the last two days some research and some caution coming out of France regards taking NSAIDS (Anti Inflammatories) like Voltaren, and Nurofen, and their effects on the COVID – 19 virus.

The Health Minister of France issued a public statement on 14th March stating

⚠️

#COVIDー19 | La prise d’anti-inflammatoires (ibuprofène, cortisone, …) pourrait être un facteur d’aggravation de l’infection. En cas de fièvre, prenez du paracétamol. Si vous êtes déjà sous anti-inflammatoires ou en cas de doute, demandez conseil à votre médecin.

In English, taking anti inflammatories for your fever may well be a factor for aggravation if you are infected with the coronavirus, it may well worsen the illness, by quite a bit.
Take Paracetamol instead if you need to lower your temperature.  But that is another topic altogether, should you do that when you have a virus,  one we will explore tomorrow!
Dr Shane Heslop – Osteopath

 

Before Going to a Back Pain Clinic in Melbourne, Here are Natural Remedies You Can Do At Home

Image of an Old man with back pain

Chronic back pain hurts your quality of life. Despite multiple treatment solutions, you still suffer from nagging pain. Before you visit a back-pain specialist for specialised assessment and treatment, here are home back pain remedies that you should try at home.

 

 

  • Induce natural endorphin release

 

Endorphins are hormones that are naturally produced by the body. One of their lesser-known functions is to block the transmission of pain signals to the brain. Also, endorphins reduce stress and feelings of depression, both of which are related to worsening chronic back pain symptoms.

So how do you increase the production of endorphins? Simple activities such as working out, massage therapy, and meditation are proven to increase the concentration of endorphins in the bloodstream resulting in pain relief.

 

 

  • Sleep is key

 

There is a connection between chronic back pain and sleep. Individuals suffering from insomnia experience an exacerbation of chronic back pain symptoms. Consequently, they are unable to get enough sleep. It is important to address the cause of pain or find ways to reduce the pain sensation to get adequate sleep. This vicious cycle will stop once you can sleep at least 7 to 8 hours at night.

 

 

  • Core exercises are a must

 

The muscles in the abdominal region play an important role in supporting the muscles along the spinal region. To reduce pain, it’s important to implement exercise routines that specifically target the core muscles. Simple core exercises such as planks and sit-ups can resolve back issues over time.

If these simple home remedies fail to resolve chronic back pain, schedule a back pain assessment with our specialists. Call us on 03 9663 5450 for the best and most affordable back pain solutions today.

Three Self-Care Tips for Neck Pain Melbourne

image of a Woman experiencing Neck pain

The causes of neck pain are multifactorial. According to neck specialists, they may range from poor posture, depression and injuries, neck strain among others. Unresolved neck pain is detrimental to one’s safety and overall wellness. Hence treatment options and remedies should be implemented once causative factors are identified by a cervical spine specialist in Melbourne.

 

In this article, we will enumerate simple but effective neck pain relief measures you can do at home.

 

  • An important pointer when resolving neck pain issues is limiting physical activities and using pain medication for pain relief, as a majority of neck pain cases are due to muscle strain.

 

It’s important to take it easy if you feel acute pain following strenuous physical activity. If you experience acute pain, take a few days off from working out or from executing rigorous physical activities to allow neck muscles to unbind and recover. A neck specialist may also prescribe taking over-the-counter medications for immediate relief from pain and discomfort.

 

Ice and heat application

Ice pack and heat pack applications are simple but effective solutions that deliver neck pain relief. The basic rule is to ice the affected part of the neck with an ice pack for the first 48 hours, then use heat pack compression in the next few days. Ice and heat compression or application are effective solutions for neck pain caused by muscle or ligament strain.

 

Physical therapy and rehabilitation exercises

Seeking help from a neck pain specialist guarantees fast recovery from pain or injury to the neck. A trained cervical spine specialist will provide you with exercises, proper lifting, and walking techniques that will help reduce neck pain, strengthen the weak parts of the neck, as well as prevent injuries from happening altogether.

To get more information about neck pain relief solutions or if you wish to schedule an appointment with our neck pain specialists, simply reach us on 03 9663 5450 today.

The Top 5 Quick and Effective Migraine Treatments in Melbourne

Image of a middle-aged blond woman having a migraine

Headaches and migraine attacks are debilitating neurological conditions that can severely reduce the quality of life of their sufferers. They can come as mild, uncomfortable attacks to extremely unbearable bouts that can disrupt one’s daily routine.

Although there are several over-the-counter medications that can target headache and migraine symptoms, it’s recommended by many health experts to try conservative and natural remedies first. Here are the top 5 quick and effective remedies to treat and manage migraine effectively.

 

1.    Magnesium Supplementation

Magnesium is an important mineral as it delivers a host of positive effects on our health and overall wellness. One of its core functions is to reduce muscular tension..

Supplementing the diet with 600 mg of oral magnesium is thought to reduce the severity and frequency of both migraines and headaches.

 

2.    Reduce Alcohol Intake

Studies show that excessive alcohol intake can trigger migraines and headaches in some people. This is due to its vasodilating properties which widen blood vessels resulting in headaches. Also, alcohol is a known diuretic that can lead to a loss of fluid and electrolyte. Limiting alcohol intake can greatly reduce the incidence of migraine attacks.

 

3.    Avoid Intake of Food Items that Contain Histamine

Histamine is a chemical that is common in certain food items such as fermented foods, cheese, cured meats, beer, wine, and smoked fish. It also occurs naturally in the body as it plays a host of important bodily functions. Individuals who are sensitive to histamine suffer from headaches and migraine attacks when they ingest histamine-containing foods. By avoiding the intake of food items mentioned earlier, you can significantly reduce the incidence of migraine attacks altogether.

 

4.    Inhalation of Essential Oils

Essential oils are highly concentrated liquid solutions that contain healing compounds from plants and flowers. They are thought to deliver therapeutic effects for a wide array of conditions. If you suffer from migraine attacks, we highly recommend for you to try inhaling peppermint and lavender oil. You may also apply a small amount of these essential oils to the temples for quick pain relief.

 

5.    Applying a Cold Compress

Applying a cold compress on the neck and head regions will alleviate the discomfort and pain related to headache and migraine attacks. The cold temperature helps in reducing inflammation, constricting blood vessels, and slowing down nerve conduction, hence providing instant relief.

 

 

If all these natural headache and migraine remedies don’t work, it’s best to consult a migraine specialist in Melbourne. To schedule an appointment with us, simply call us on 03 9663 5450 today.

Top 5 Natural Remedies According to a Migraine Specialist in Melbourne

image of a Young beautiful woman has headache

Migraine is a common condition that Australians suffer from daily. It affects both the young and old and proves itself to be a debilitating condition when symptoms are ignored. To successfully manage headaches and migraine attacks, it’s best to learn more about them. Identifying the signs and symptoms will result in prompt treatment as well as enabling patients to avoid contributing factors altogether.

 

What are the symptoms of migraines?

Migraine is a neurological illness that is associated with the following symptoms:

  • Vision changes
  • Increased sensitivity to light, sound, and smell
  • Nausea
  • Vomiting
  • The tingling sensation of the upper and lower extremities

 

When left untreated, the symptoms can be debilitating to its sufferers. The good news is that there are home remedies that deliver instant relief to migraine and headache patients.

 

1. Acupressure

Acupressure is a form of alternative medicine treatment that involves pressure application in different parts of the body. The application of pressure at specific points releases tension resulting in a decreased level of pain and discomfort.

In the treatment of migraine and headache, the application of pressure on LI-4 point, a space located between the base of the left thumb and pinky finger may produce pain relief from headache.

Another acupressure technique is placing pressure on the PC6 acupoint- an area found three fingers from the base of the wrist on the inside of the arm. This acupressure technique has been reported to  relieve nausea and vomiting triggered by migraine without aura.

 

2. Essential Oils Inhalation

Essentials oils are popular home remedy ingredients for an assortment of conditions. In the case of migraine treatment, inhalation of lavender essential oil may help in reducing the discomfort related to migraine attacks.

 

3. Yoga and Stretching Exercises

The addition of yoga and/or stretching exercises into a traditional migraine treatment plan can improve pain relief among patients. Yoga and stretching are wellness disciplines that improve circulation as well as reduce muscle tension in various parts of the body.

 

4. Massage

Various massage techniques may be utilised to relieve the tension that patients experience during migraine attacks. For instance, massaging the shoulders and neck regions can reduce the severity of headaches and migraine attacks.

 

5. Increase Water Intake

Staying hydrated is one of the easiest ways to potentially treat but also reduce the incidence of migraine attacks. People with severe cases of dehydration are more likely to experience headaches compared to individuals who are adequately hydrated all day long. If you are experiencing mild to moderate dehydration, try taking oral rehydration solutions to replenish the body of its much-needed electrolytes as well as reduce the severity of migraine attacks.

If all these tried-and-tested remedies fail to improve your condition, give us a call and let our best migraine specialists in Melbourne help in managing your migraine attacks effectively. Call our direct line on 03 9663 5450 to schedule an appointment today.