When we reduce the fluid in these areas, often we find that the pain is also reduced, and healing is increased. Osteopathy, massage and acupuncture can resolve a tissue, joint or muscle imbalance and assist in increasing circulation to an area increasing fluid drainage away from the area which supports the removal of toxins from the damaged tissue.

There are other ways, as listed below and in a previous blog (Ice vs Heat) that you can support your body to heal faster, experience significantly reduced discomfort and therefore get you back on your feet and back to your best earlier.

Lectric Soda

Lectric Soda Crystals, or Epsom Salts are used around the world to draw out excess fluid from tissues and joints to aid in the reduction of swelling, when caused by inflammation.  Bexter’s brand of lectric soda is commonly found in supermarkets. It is made of natural lime stone mined in the Barossa Valley, which has been combined with natural sodium Chloride from South Australia, and heat processed and blended into a special formulation. This mix is an excellent mix for drawing moisture from tissues and joints. It can also be effective by bathing in a bath rich in these crystals.

Method-

Place crystals in a wrap of soft cotton, a handkerchief or stocking and apply to the inflamed area.  Remove after 30 minutes.

Potato Poultice

A poultice is a soft, moist mass of material, typically of plant material or flour, applied to the body to relieve soreness and inflammation. A poultice made of potato is a remedy that has been used for centuries to draw out impurities and reduce swelling and pain. Whilst there are several schools of thought on whether to use cooked or raw potato, our experience is that raw potato is the most effective.  The fluid drawing power of the potato works in a similar way to the Lectric Soda.

Method-

Place grated or peeled potato on the skin of the affected area, cover the potato with chux or a tea towel and then wrap with plastic cling wrap. Remove after 30 minutes.  This can be done daily in some cases.

Magnesium has many uses in the body, including:

• building strong bones by regulating the flow of calcium throughout the body
• producing essential amino acids, the building blocks for proteins
• activating some of the enzymes that transfer and release energy in the muscles
• conduction of nerve impulses to the muscles for effective contraction
• adjustment to different environmental temperatures, especially cold.

 Signs of Magnesium deficiency

• excessive muscle tension
• leg cramps
• restless leg syndrome
• muscle twitches
• muscle weakness and lethargy
• nausea and vomiting
• loss of appetite
• difficulty in adjusting to temperature change (especially when going from warm to cold)
• Individuals who are diabetic may also notice a change in their insulin levels.

 Up to 86% of females and 76% of males consume less than the recommended daily intake of Magnesium. 

Benefits of Magnesium Supplements

Magnesium supplements help to support a healthy nervous system, energy production and adrenal activity and are therefore effective for athletes and active individuals and also during times of increased demand such as stress.

Magnesium is regularly used as an effective treatment for muscle cramps, generalised increased muscle tension, chronic fatigue syndrome, fibromyalgia, migraines, menstrual complaints and stress.  It also helps in the maintenance of normal healthy blood glucose levels, to lower blood pressure and protect against heart disease.

Those who are at higher risk of nutrient deficiency may have increased complications because of magnesium deficiency – such as those with diabetes or cardiovascular issues.  Magnesium may be effective in reducing the effect of PMS, including fluid retention, mood swings, nervous tension and headaches.  Magnesium also helps to counteract the negative health effects of chronic stress.

This mineral also plays a crucial role in making bones healthy and the absorption of other minerals, like potassium and calcium. Women with increased risk of osteoporosis should be even more diligent about getting enough magnesium.

An important note is that if supplementation of used, for most people the powdered form of magnesium such as Ultra Muscleze (Bioceuticals brand) and Fibroplex (Metagenics brand) are more beneficial to the tablet form.  Benefits from the use of these powders are usually noticed within one month of use.

 Australian Recommended daily intakes of Magnesium

Adult women: 310-320mg/day (increased during pregnancy).*

Adult Men: 400-420mg/day.*

*Nutrient Reference Values for Australia and New Zealand.

 Foods High in Magnesium

Most peoples’ diet is no longer sufficient to provide all the magnesium that is needed for good health.  It has been estimated that magnesium intake has declined by more than half during this century; primarily due to food processing(1).  The best way to consume the daily requirement of magnesium is by eating a varied diet that includes green vegetables and whole grains, with a focus on natural, non-processed foods.

You can supplement your diet with foods rich in magnesium including black beans, broccoli, apples, apricots, bananas, brown rice, dairy products, dark green vegetables, garlic, fish, nuts, whole grains, wheat bran, meat, fish, scallops and oysters.

 Cautions and Contraindications

Excess consumption of magnesium is possible, however unlikely from diet alone.  The most common adverse reaction from high-dose supplemental magnesium is loose stools or diarrhoea(2). Magnesium overload can contribute to muscle contraction/relaxation difficulties, low blood pressure and cardiac symptoms.  For this reason, supplements should only be taken as directed by a qualified practitioner.

Please contact us should you have any questions or like some more information on how to supplement with a quality form of magnesium.

1. Fawcett WJ, Haxby EJ, Male DA, Magnesium: Physiology and pharmacology. Br J Anaesth 1999;83:302-20.

2. Drug Informatin: Magnesium. PDR Health. www.pdrhealth.com

3. Read more: http://www.brighthub.com/health/diet-nutrition/articles/26052.aspx#ixzz1PJGHs5Uz

There is commonly confusion as to when to use heat and when to use cold. Either may relieve the discomfort and soothe the area, which feels great at the time, however it is crucial to use the correct therapy to support your body to heal faster and more completely.

Please find below a table to support you in choosing the most effective therapy for your symptoms.

For those who have found both heat and cold effective in the past, you may choose to try to cycle both heat and cold. This can be done for up to 25 minutes. Cold 5 minutes, heat 5 minutes, cold 5 minutes, heat 5 minutes, cold 5 minutes. It is important to finish with cold. This sequence is usually more appropriate for chronic pain and stiffness.

If pain persists 48hrs after an acute injury or is becoming more severe or frequent for a chronic injury, please consult your practitioner. We encourage you to contact us here at the office should you have any questions or if you are unsure as to whether to apply cold, heat or both or if treatment is indicated.

In situations where applying cold or heat is not practical such as at work or while travelling there is a natural approach to anti-inflammatory medication called Traumeel gel and tablets, which is a homeopathic based product that reduces swelling in the joints and soft tissues resulting from sporting injury, joint restriction, arthritis and repetitive strain symptoms.

This information is a general guide and not specific to particular circumstances. If you have any questions for your symptoms or would like to pick up some Traumeel or a heat/cold pack, please contact the office on 3208 8308, info@head2toeosteopathy.com.au or drop in and visit us.

Here are some easy to follow tips to assist you in setting up your workstation in a comfortable and efficient way.

Posture

• Maintain a relaxed posture, especially in your shoulders, neck and wrists.
• Relax elbows by your side.
• Place elbows at 90 degrees so forearms are horizontal.

Chair

• Place your chair so that the desk or keyboard drawer is at the height of, or slightly below your elbows when relaxed by your side.
• With your knees at approximately 90 degrees and level with or slightly lower than your hips, your feet should rest comfortably on the floor or on a footrest.  You can use phone books or a plastic container etc for a footrest.
• Align the curve on the chair back with the curve in your lower back.
• There should be a 2 finger width gap between the back of your knees and the front edge of the chair.
• If an armrest is used, place just below the height of the elbow when resting at side.

Computer position

• Place monitor and keyboard directly in front of you.
• Place the mouse beside the keyboard.
• Sit at a comfortable distance from the keys and the mouse (the length of your forearm).
• Place the monitor 45-61cm from your eyes, with the top half of the monitor at eye height placing your neck in a neutral position.  You can use a monitor stand, CPU or phone books to increase the height of the monitor or remove the CPU or monitor support to lower the monitor.

Other stationary

• Place document holder beside the screen at the same height and distance your eyes as the monitor.
• Place items most commonly used closest to your reach.

Efficient desktop computer setup                                                                      Efficient laptop setup

Tips for a more comfortable work day

• Take regular 5-10 minute breaks and even more 1-2 minute breaks from a prolonged position.
• Stand up or go for a walk.
• Do some stretches.
• Change your activity regularly.
• Look across the room or outside a window and focus on objects at varying distances.

Stretches

Here are some exercises that can be done before, during and/or after work or incorporated into a gym or exercise program.  It is recommended to hold each stretch for 20 seconds.  For pictures of these stretches, click on the following link – Stretches

Neck Sidebend

Start with neck in a neutral position.

Slowly tilt head to the left (left ear to left shoulder).

Repeat exercise on the right side.

Neck Rotation

Start with neck in a neutral position.

Slowly rotate head toward the left shoulder.

Repeat exercise by rotating head to right shoulder.

Chin Tuck

Start with neck in a neutral position.

Glide head back without lifting chin (double chin).

Backward Reach

Start with back and neck in a neutral posture.

Interlace fingers behind back.

Slowly turn elbows inward towards one another.

Forward Shoulder Stretch

Start with back and neck in a neutral posture.

Place right arm in front of body with elbow flexed at a 90° angle.

Hold right elbow with left hand and gently pull elbow towards body.

Repeat exercise stretching left shoulder.

Flexor/Extensor Stretch

Place right arm in front of body with elbow flexed at a 90° angle, palm facing downward.

Use the left hand to gently bend wrist upwards until a slight stretch is felt. Return to resting position.

Using left hand, gently bend wrist downward.

Repeat exercise with right hand.

Finger Fan

Make a fist (palm facing down) with left hand.

Slowly spread thumb and fingers far apart from one another and hold.

Repeat exercise with right hand.

Butterfly

While seated or standing, interlace fingers behind head.

Pull shoulder blades toward each other until you feel tension through your upper back.

Hold position.

Chest Stretch

Move to a corner of the room.

Face the corner and place each forearm on a wall.

Place one foot in front of the other and slowly stretch by leaning forward towards the wall.

Reach

While seated or standing, reach upwards with both arms and hold.

Leg Bend

While seated, hold onto left leg by interlacing fingers just over the knee.

Slowly pull leg towards chest.

Repeat exercise with right leg.

Calf Stretch

Stand a minimal distance from a solid support, leaning against it using your forearms as support.

Bend the left leg, with the left foot placed in front of your body.

Keep the right leg straight behind you (heel flat on floor).

Slowly move hips forward. Repeat exercise with left leg.

Ankle Rotation

While seated, hold left leg straight (toes pointing upward).

Point toes toward body and hold.

Point toes forward (away from body) and hold.

Return to starting position.

Point toes to the left and hold, and then to the right and hold. Return to starting position.

Repeat exercise with right leg.

http://www.oiweb.com/ergo/index.html

Life Coaching is a special relationship between a professionally trained life coach and a client. A life coach will have an open mind and the skills to make things happen! They have the knowledge to find out what makes people tick, helping them to discover what they truly want to change and then set about helping them to create those changes. A Coach will help a client define success in their terms and help them design their lives around their OWN definition. The coach helps each client to identify what they want in life and suggests strategies and tactics that will take the client from “where they are now” to “where they want to be” in the future. Coaches help people from all walks of life and every coaching relationship is very unique. With the support of a Life Coach, the client can become more clear and focused on their objectives and is able to achieve these faster than if they worked alone. As the saying goes “two heads are better than one”.

If one part of the body is not functioning effectively this can affect all other systems in some way, therefore the whole body, made up of independent organs and systems can be in a state of imbalance.  Imbalance could also be caused by injuries or the failure of cells to operate properly.

Today’s fast paced lifestyle and mental activity can put the body under great strain.  Lack of movement and poor posture can shorten muscles and place tension on others.  This can have an affect on internal organs and the body systems such as the digestive, circulatory, lymphatic and respiratory systems.  The body’s first response to a stressful situation is to activate its fight or flight responses, causing the body to pump out adrenalin which is nature’s way of increasing our levels of alertness and ability to respond to danger, whether real or perceived.  This causes psychological changes including increased rate of breathing, accelerated heart rate, sweating and muscle tension.   Adrenalin that does not get utilised remains in the body and can lead to increased levels of anxiety, stress, muscle tension and disturbances.  Eventually the body can reach a state of exhaustion.  

Physical benefits of massage include:

• Blood vessels and capillaries dilate, improving blood flow
• Increased blood flow assisting circulation of vital nutrients around the body
• Reduces blood pressure and pulse rate
• Reduces pain
• Increases R.O.M
• Stimulates glands/lymph flow
• Assists breathing and diaphragm function
• Improves the body’s ability to remove toxins and waste products

Physiological benefits of massage include:

• Releases emotional blocks
• Increases mental clarity
• Releases endorphins
• Increases body awareness
• Decreases depression
• Increases motivation
• Improves self esteem

Our treatment has been proven to be highly effective for problems such as:

• Back pain & stiffness
• Neck pain
• Headaches & migraines
• Arthritic pain
• Joint pain & stiffness
• Muscle pain, cramps & tension
• Whiplash
• Muscle imbalance
• Sciatica
• Post surgery and injury rehabilitation
• Repetitive Strain Injuries (RSI)
• Sport & accident injuries
• Menstrual pain
• Pregnancy related pain

We can also offer advice and assist with issues such as:

• Posture & ergonomics – home, car and office
• Asthma
• Injury rehabilitation and management
• Personalised exercise programs
• Digestion issues
• Stress management