Gold Coast Marathon, Rohan and team killed it!

Our resident running osteopath Rohan Armstrong, took a crew of 5 to the GCM on JUNE 30.
In it’s 40th year, this event was a sell out when 7,600 competitors took the start line for the 42.2 km journey.
Marathons are all about the last 10kms, as that is known as when the real race starts.
In hot, humid conditions, the Melbourne crew were tested coming from much cooler training conditions, but with a solid preparation and race plan in hand, they stuck to their paces and strategies and all managed to finish with PBs over the distance and Rohan managed another sub 3 hour result.  A Job well done on a great day when many pulled out, or lay cramped on the sidelines including many of the pacers, there were some big highlights and PBs from some of Australia’s best athletes such as Jess Trengove.

From here, Rohan and his crew look ahead to the Melbourne marathon in just over 12 weeks.
All the best, and if you’re looking for some running coaching guidance or technical advice don’t hesitate to getting touch with Rohan.

High Intensity Interval Training (HIIT); Fast Effective Exercise for Busy People

Exercise is important, we all know that; but some find the monotony of non structured gym memberships gruelling and time consuming. Research has shown that short bursts of heart rate increases over a 30 minute period increases your fat burning metabolism amongst other health benefits.  Our resident Melbourne Osteopath, Dr Stephanie Norton-Smith explains…


What is High Intensity Interval Training (HIIT)?

HIIT is structured around periods of unsustainable high intensity cardio activities such as sprinting; followed by recovery periods and/or low cardio intensity activities such as jogging or weight lighting. The peak in heart rate triggers your body to deplete energy stores in the muscles triggering fat metabolism for energy, then lowering the heart rate keeps the body in a fat burning state.   


What are the benefits of HIIT?

  • Weight loss: HIIT encourages fat metabolism during and two hours post exercise making it very effective and time efficient
  • It can increase Muscle growth: There are studies that suggest that incorporating weights into HIIT regimes will increase muscle growth than just doing weights alone.
  • HIIT can increase your oxygen levels: Studies have compared short bursts of 20 minutes of HIIT training with 40 minutes of steady cycling; the results showed the oxygen consumption increase of both cohorts were almost identical.
  • It decreases blood pressure and heart rate: HIIT has shown an effective decrease in blood pressure and heart in obese/ overweight individuals who suffer from pre-existing high blood pressure.
  • It reduces blood sugar levels: HIIT has been found to effectively regulate blood sugar levels due to it nature of depleting muscle glycogen stores and metabolising fat. It also decreases insulin resistance lowering your risk of type two diabetes.

      Example of a simple do it at home HIIT program


Dr Stephanie Norton-Smith

City Osteopathy

3 Health Benefits of Manuka Honey

Now that winter is upon us, we love a good dollop of one of natures wonder products. And why not use Manuka honey, its got a great taste and is generally speaking more in its natural form when we buy it. But try to buy honey in its ‘raw’ state, ie it has not been pasteurized if you can, as its closer to its natural state and has not been superheated, which destroys many of the enzymes that give Manuka its anti microbial properties. Also remember Manuka honey comes in differing strengths regards its health benefits. Look for a higher UMF score, indicating a more potent honey.

1. Honey has been approved by the FDA in America to aid wound healing. Need we say any more! It may also help diabetic ulcers.

2. Studies have shown it can help oral health, via its antimicrobial action. This is great as it can help with periodontal disease which incredibly has been linked with heart disease.

3. Soothe a sore throat. What a great option in winter! Again, this works via its antiviral and anti microbial actions, and has been shown to reduce streptococcus bacteria. This was seen via a study on cancer patients taking Chemo. So enjoy winter, and eat some of the worlds wonder foods like we will at City Osteopathy, guilt free!

Bilateral arm pain, numbness that wont go away? T4 Syndrome is more common than you think.

Where is T4?

The spine is made up of three sections; seven cervical vertebrae in the neck, twelve thoracic vertebrae in the mid back and five lumbar vertebrae in the lower back.

T4 is the fourth thoracic vertebra in the midback.


What is the significance of T4?

Location! Location! Location! T4 is situated right in between the shoulder blades, many muscles attach to it, making it a crucial landmark of tension in the back. It also plays a big role in the tension held in the autonomic nervous system. The sympathetic (fight or flight) nervous system’s control centres (ganglia) lie along the rib attachments of the thoracic spine. The sympathetic network interacts with the nervous supply that effects the heart, abdominal organs, skin, muscles and tissues of the upper/ mid body and the head.

What are the symptoms of T4 Syndrome?

Symptoms include:

  • Numbness in either one or both hands (usually all five fingers)
  • Numbness in the forearm
  • Coldness in the hands and arms
  • Hand clumsiness
  • Heaviness in the upper limb
  • Hands may feel or be swollen
  • Pain in Hands with or without upper back/ neck pain
  • Pain between the shoulder blades

T4 syndrome is often missed or misdiagnosed resulting in incorrect treatment; leaving sufferers with reoccurring symptoms.

Who does T4 Syndrome affect?

Any occupation or hobby that has prolonged stooping, working on computers, bending forward and looking down can predispose you to T4 syndrome. A study showed the prevalence is high in electricians, surgeons, assembly line workers and office workers.

What can City Osteopathy do for you?

Osteopathy is very beneficial for T4 syndrome. Our Melbourne osteopaths offer a variety of safe, effective and therapeutic manual techniques that will provide you with relief. We can assess your posture to ensure that the root of the causative problem is addressed and resolved. Book in with our amazing team of Osteopaths today!


Dr Stephanie Norton-Smith (Osteopath)

City Osteopathy

CLICK HERE to make a booking




Osteopathy for Back Pain Problems – Here’s What You Need to Know

Image of a young woman with back pain sitting on the bed at home

Are you looking for the best treatment for your chronic back pain? It’s time to stop ignoring this unbearable symptom and visit an osteopath for proper treatment. Utilising the science AND art of osteopathy in back pain management is becoming increasingly popular. Even those who typically seek chiropractic services now lean towards osteopathy for effective and quick  pain relief.

How can osteopathy treat back pain issues?

In essence, osteopathy is a discipline that focuses on the detection, diagnosis, treatment, and prevention of joints, soft tissues, and muscle conditions with the use of massage therapy, stretching exercises, mobilisation, and movement techniques. It is considered an alternative or complementary medical discipline and is included as part of more comprehensive treatment.

Osteopath exercise for lower back pain has been proven to be effective in that it specifically treats the problem at hand. The manual therapy involves proper alignment of the musculoskeletal system resulting in immediate healing from injury or trauma. It is a non-invasive, drug-free therapy that has minimal side effects, so you can resume doing activities you were accustomed to prior to back pain symptoms.

What are the standard treatment strategies for lower back pain?

Osteopaths can take a more holistic approach to treatment of lower back pain when compared to some Chiropractors.. Here are some of the most common techniques that are used to deliver back pain relief.

  • Muscle energy technique
  • Cranial osteopathy
  • Spinal manipulation
  • Massage

Besides lower back pain, osteopathy techniques provided above treat the following conditions, too:

  • Pregnancy-related back pain
  • Sciatica pain
  • Rheumatic pain
  • Joint pain
  • Generalised aches and pains
  • Postural issues
  • Mechanical back pain
  • Neck and shoulder pain

If you are in dire need of pain relief, schedule an appointment with us by calling 03 9663 5450. Visit our website by clicking here to know more about our organisation and the services that we offer.

Pilates bridge

Ever wondered how to do a Pilates Bridge?  Most people do a bridge the way they learned at gym, ie hold for as long as you can, use your bracing abdominal muscles and your large glutes.  This is ok, but it doesn’t do much for your core muscles that help to PROTECT your low back in particular.

Check out this video from our You Tube channel at City Osteopathy and learn how to do it properly from a low back rehab angle.

Dr Bronwyn La Brooy and Dr Clair Hurst do a great job of explaining this very clearly!

Have a look at our You Tube channel, we add videos to this every couple of weeks.