Health & High Performance in Mont Albert North, Victoria, Australia | Medical and health

Health & High Performance

Locality: Mont Albert North, Victoria, Australia

Phone: +61 3 9857 3143

Address: 437 Belmore Rd 3129 Mont Albert North, VIC, Australia

Website: http://www.healthhp.com.au/

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25.01.2022 : Left, right, left, right. Running is so repetitive, so it makes sense that you should add some variety!! We've previously discussed the benefits of running on different surfaces, but what about mixing up what's on your feet? Fortunately for the shoe lovers out there, research actually supports the use of multiple pairs of shoes! In their 2013 study of 264 runners, Malisoux et al found th...at the multiple-shoe wearers had a 39% lower risk of injury versus the single-shoe wearers! The authors speculate that the reduced injury risk could be attributed to the fact that different shoes distribute the impact forces of running differently, thereby lessening the repetitive strain on any given tissue. We frequently recommend to our runners using multiple pairs of different running shoes that can be used for different runs i.e. a more structured shoe on longer runs & lighter, less structured shoes for speedwork. Not only does this help avoid repetitive loading on the body, but it also gives your shoes a longer life. After running in a shoe, it can take 24+hours for the foam to rebound, so giving extra time between use will allow this to occur! So if you are confronted by frustrated partners that "you already have enough running shoes", just tell them it's science & tag them in this post For the full blog, head to https://www.healthhp.com.au/post/rotate-them-shoes #running #runningshoes #runninginjury #kneepain #melbourneinstarunners #runnersknee #achilles #tendinopathy #stressfractures Reference Malisoux, L., et al. (2013). "Can parallel use of different running shoes decrease running-related injury risk?" Scandinavian Journal of Medicine & Science in Sports See more

25.01.2022 Christmas Opening hours The clinic will be be closed for the public holidays, but remain open in between. Thank you to all our community for your support during this challenging year. We wouldn’t be here without you all ... Wishing you all a safe & happy holidays, enjoy time with your family & friends, & let’s all hope for a better 2021! #christmas #heresto2021 #chiropractic #healthhighperformance #thankyou #appreciationpost See more

24.01.2022 ’ ! Dad: A son’s first hero, a daughter’s first love. Thank you to all the hero dads out there, especially to the amazing fathers of our own Phoebe & Luke! ... Dads, we hope you enjoy your special day celebrating with your loved ones #fathersday #family #love #hero #healthhighperformance See more

23.01.2022 Bumper newsletter edition! It's been so good to see gyms being able to resume, and summer sport is back! With the return to exercise & sport, we see a return of the dreaded muscle soreness (or DOMS), so in this month's edition, we discuss what can be done to help! PLUS in this action-packed edition, we also feature the following articles:... Why you need to buy more running shoes to save you from injury Following on from last month on what function the glutes serve, this month we discuss the top exercises to strengthen them! A thickened Achilles' tendon is quite common for those suffering Achilles' issues, but what does it mean? For the cricketers, and more specifically the pace bowlers, we feature an article on why you need to measure your bowling loads, and how to do it! Read below for the answers! https://mailchi.mp/7cd1df3c2d9a/healthhp-nov20 #healthhighperformance #DOMS #gym #fitness #gains #shoes #running #runningshoes #achilles #achillestendinopathy #runninginjury

23.01.2022 Running training patterns & injury development After attending Rasmus Nielsen's talk for Sports Medicine Australia on running injuries earlier this week, we thought it worthwhile to revisit one of his earlier studies that we have found useful clinically over the years. Nielsen set out to explore running-related injuries that develop due to rapidly changing running volume, versus those that develop due to rapidly changing running pace.... What he found was that a rapid change in running VOLUME may lead to the development of: Patellofemoral pain Iliotibial band (ITB) syndrome Patellar tendinopathy Whilst a sudden change in running PACE may be more associated with the development of: Achilles tendinopathy Gastrocnemius injuries Plantar fasciopathy How can we use this clinically? When managing the above conditions, we find it worthwhile to keep this in mind when planning a return to running, or progression of training loads. For example, for those suffering from patellofemoral pain, a more gradual increase in training volume (i.e mileage) may be warranted, but an earlier introduction of faster runs can often be tolerated. Conversely, for those suffering from Achilles tendinopathy, early avoidance of faster runs is often necessary, and focusing on building volume may result in a better outcome. If you need assistance with your running injury, don't hesitate to contact us! Link to the blog: https://www.healthhp.com.au//running-training-patterns-inj #running #runninginjury #achilles #kneepain #patellfemoralpain #ITB #calfstrain #plantarfascia #melbourneinstarunners Reference Nielsen, R. O., et al. (2013). "Classifying running-related injuries based upon etiology, with emphasis on volume and pace." Int J Sports Phys Ther 8(2): 172-179.

23.01.2022 There is no BEST way to run, but BETTER ways to run Also, watch as Trang gets caught in the rain and has to run for cover

23.01.2022 Great work by our own @phoebs_chiro , teaming up with Nick Shannon for this recent article published in the Australian Chiropractors Association magazine, on Relative Energy Deficiency Syndrome (RED-S) in male & female athletes Well done Phobes!! #sportschiro #reds #athlete #performance #healthhighperformance #sportsmedicine #sportschiroaus #chiropractic SCA - Sports Chiropractic Australia

22.01.2022 50% of spaces are already filled, so get in quick!

22.01.2022 Training the opposite side when injured, the cross education effect

22.01.2022 It’s with a hint of sadness, that at the end of this year, we say goodbye to @phoebs_chiro ! Phoebe has been with us since we opened 2 years ago, and in addition to being an amazing chiropractor, she was lots of fun to be around & a pleasure to work with (as I’m sure you’ve all seen in our past videos!) We wish Phoebe all the best in her future endeavors, & whilst we won’t miss that Gold Coast beanie, we will miss you Phoebe!... #goodbyesarehard #thankyou #appreciationpost #chiropractic #healthhighperformance #thanksforthememories See more

21.01.2022 Calf raise to fatigue: feel the burn How many can you do?? The Single leg calf raise test is a simple way to assess your calf strength at home. In this video we discuss how to perform this test, and what you should be aiming for. Firstly some keys to performing this test:... You can use your fingertips against a wall to balance you, but don’t pull yourself up the wall Ensure you are getting the full height on each rep, you can have someone assist you by holding a ruler above your head, and ensuring you touch this with each rep Pace yourself at one second raising and then one second lowering- you can use a metronome Try and push up through your big toe, NOT the outside of your foot. Avoid hiking your opposite hip or bending/straightening your knee to get up What should you be able to get to? A recent study by Herbert-Losier et al (2017) found the following normals for male & females which can be used as a reference: 20-29yrs: Males 37 reps, Females 30 reps 30-39yrs: M 32, F 27 40-49yrs: M 28, F 24 50-59yrs: M 23, F 21 60-69yrs: M 19, F, 19 70-79yrs: M 14, F 16 80-89yrs: M 10, F 13 You should also ensure that there is no greater than 10% difference between left and right legs. Why does it matter? Because calves are KING when it comes to contribution to running. For runners & field sport athletes, ensuring you have sufficient strength will go a long way towards performance. To read the full blog please head to https://www.healthhp.com.au//calf-raise-to-fatigue-test-fe Health & High Performance: Realize your goals #calf #calfstrain #injury #rehab #oldmancalf #tennisleg #rehab #sportschiro #sportschiropractic #runninginjury #healthhighperformance #melbourneinstarunners #calfinjury #kneepain See more

21.01.2022 When a good stretch combines with a strengthening exercise, you get the Donkey Kick calf raise! The Donkey kick calf raise is a good exercise for calf strain rehabilitation to increase fascial tension plus also replicating the direction of propulsion during running.... We tend to use this variation for those rehabilitating a calf strain or Achilles' tendinopathy, and also tend to experience poor posterior chain flexibility (common amongst runners!) or a generalized sensation of tightness in the calf or leg. It can also be a useful exercise to prepare the runner for the demands placed on the calf & Achilles' during uphill running. To perform this exercise, stand on a step & bend your trunk forwards to rest on a chair or wall. You should feel a stretch through the back of this leg when in the starting position. Then simply raise up and down on the step. If you need help with your calf & Achilles' issues, please don't hesitate to contact us! #achilles #tendinopathy #achillestendonitis #achillesrehab #achillestendon #achillesrecovery #achillestendinopathy #calf #calfstrain #calfrehab #strongtendon #running #runninginjury #rehab #chiropractic #sportschiropractic #melbourneinstarunners See more

21.01.2022 ! Check out the podcast Luke did with Isobel Ross from @peak_endurance_podcast on our recent blog "4 mistakes runners make with calf strains" For the podcast, head to https://anchor.fm//Luke-Nelson-4-mistakes-runners-make-wit... For the full blog head to https://www.healthhp.com.au//4-mistakes-runners-make-with- #Repost @peak_endurance_podcast What mistakes do runners commonly make when dealing with a calf strain? Find out in the first of a series on runner’s injuries with @sportschiroluke of @healthhighperformance Link to the podcast is in the bio. . . . #calfstrain #peakendurancecoachingaustralia #runninginjury #calfinjury #running #oldmancalf #melbourneinstarunners #runningmelbourne #runningismytherapy #runningtips #runningtraining #runningproblems #chiropractic #sportschiropractic

20.01.2022 Injured? Training the opposite side & the magic of the Cross-education effect I’ve injured my insert body part what can I do? This is the question most people face when injured, and let’s firstly state the answer is NOT just rest! We’ve previously discussed the benefits of beginning rehabilitation ASAP on the injured site, but what if I told you that training your uninjured side can result in strength gains on your injured side? The cross-education effect is a phenome...non whereby training one side of the body results in an increased strength of the OPPOSITE side of the body. This effect was first observed and published in the literature over 100 years ago, and since this time there have been hundreds of studies examining this topic. What sort of gains can we experience from this cross-education effect? The size of contralateral strength gains varies based on the length and type of training, but a 2018 meta-analysis by Green et al revealed a strength gain of: 18% in young, able-bodied adults 15% in older, able-bodied participants, 29% in a patient population consisting of poststroke, neuromuscular disorders, and osteoarthritis patients. Potential uses of the cross-education effect ANY injury that results in an inability to perform your usual resistance training. Some examples of its’ use could include: Shoulder pain, and only able to perform 50% of your usual bench press and overhead press? Switch to dumbbells, continue training the uninjured side at 100%, and do what you can perform on the injured side Broken leg and in a cast for 6 weeks? Switch to single-leg weights for the uninjured side i.e. leg press, leg extension, leg curl, split squat, calf raise, to slow the decline in strength of the injured leg. Acute flare-up of knee osteoarthritis? Train the other leg to take advantage of a 29% gain! Shoulder or ACL reconstruction? Early in the rehab process whilst not able to do much on the operated side, keep training the opposite side! For the full blog, please head to https://www.healthhp.com.au//training-the-opposite-side-th (link in bio) #injury #crosseducation #gainz #rehab #runninginjury #brokenleg #training #strength #melbourneinstarunners

19.01.2022 3 simple words... R U OK? It's been an incredibly challenging year, and some are coping better than others. Start the conversation today, call 3 friends, & simply ask "R U OK?". It's ok to not be ok.... #ruok #ruokday #help #listen #health #itsoktonotbeok #mentalhealth #mentalhealthmatters #healthhighperformance

19.01.2022 How long does Achilles tendinopathy take to get better? "How long is this going to take?" is the BIG question a lot of those suffering from Achilles tendinopathy want to know the answer to. The answer is, as always, it depends. Whilst some can see rapid improvement within 3 months, for a lot of those with Achilles tendinopathy, it can take 3-6 months to see improvement, with full pain resolution sometimes taking >1 year. In fact, in a study by Silbernagel, only 65% were... totally symptom-free at 5yrs. However, whilst SYMPTOMS may persist for some time, getting back to the things you love doing (i.e. running, football) without the pain impeding your performance, will often take much less time, and some pain whilst exercising is acceptable. "Full recovery relies heavily on consistent, ongoing self management": Because this is often a long process, it is important for anyone suffering with Achilles tendinopathy (and tendinopathy in general really) to stay the course, and be consistent with following the advice of their health practitioner. This is rarely a condition where doing a couple of exercises for a few weeks will sort it out. Slow to settle but quick to aggravate: Flare ups will likely happen along the road to recovery, but you should be provided with advice & support by your health practitioner on what to do in these instances. In Silbernagel's 5 year study, 15% experienced a recurrence of symptoms. We advise our patients that instead of comparing their pain "day to day", they take a longer term view, and compare "week to week" Symptomatic recovery does NOT ensure full recovery of muscle-tendon function: Those who achieved full symptomatic recovery, only 25% achieved full recovery of the muscle-tendon function as measured by a test battery. So this means that whilst you might be free of pain, it doesn’t guarantee that the full function of the tendon has been restored. So in conclusion, whilst Achilles tendinopathy can take a while to recover, it need not stop you from doing what you love. To read the full blog head to https://www.healthhp.com.au//how-long-does-achilles-tendin References Silbernagel, K. G., R. Thomee, B. I. Eriksson and J. Karlsson (2007). "Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy: a randomized controlled study." Am J Sports Med 35(6): 897-906. Silbernagel, K. G., R. Thomee, B. I. Eriksson and J. Karlsson (2007). "Full symptomatic recovery does not ensure full recovery of muscle-tendon function in patients with Achilles tendinopathy." Br J Sports Med 41(4): 276-280; discussion 280. Silbernagel, K. G., A. Brorsson and M. Lundberg (2011). "The majority of patients with Achilles tendinopathy recover fully when treated with exercise alone: a 5-year follow-up." Am J Sports Med 39(3): 607-613.

18.01.2022 Jean Hailes Women’s Health Week summary (can Phoebe do this in under 5 mins??)

16.01.2022 Our latest clinic newsletter is out! Check out all the latest in clinic news, plus articles on COVID back, the cross-education effect and 3 words runners hate to hear "Just stop running" https://mailchi.mp/de02e7390587/healthhp-sep20

16.01.2022 Support your breast friends: A search for the perfect sports bra Today marks the 1st day of Women's Health week, & as such this week we will be featuring content dedicated to all the ladies! Boobs, bust, knockers, bazookas, melons, bosom, mammary glandswhatever you like to call them, breasts need our support when exercising. Loved by some but hated by many, sports bras should be friends with our breasts. ... Unfortunately, some women find sports bras a hindrance, but with increasing research into how our breasts move when we exercise and the causes of breast pain, the science behind finding a perfect fitting sports bra is now more supportive than ever. It is known that around 70% of women will experience some form of breast pain (mastalgia) in their lifetime. If you are noticing pain that is unusual or cannot be explained, please seek help from your GP. However, the most common cause of mastalgia is due to normal hormonal changes during the menstrual cycle. Mastalgia may be accompanied by fullness or heaviness of the breasts and can vary between women. Commonly, mastalgia will increase progressively from around ovulation, and ease off during menstruation. Breast pain may also be exercise-induced or caused by an ill-fitting bra. Understandably, many women report that mastalgia is a reason that they refrain from exercise. However, the good news is that with a great fitting (and on-trend) sports bra, mastalgia has been shown to significantly reduce. To read the full blog head here https://www.healthhp.com.au//support-your-breast-friends-a (link in bio) #WomensHealthWeek #WomensHealth #bra #brafit #healthhighperformance #shescience @shescience @jeanhailes @julie_steele References McGhee, Deirdre E.; Steele, Julie R. Biomechanics of Breast Support for Active Women, Exercise and Sport Sciences Reviews: July 2020 - Volume 48 - Issue 3 - p 99-109 doi: 10.1249/JES.0000000000000221

15.01.2022 What surface should you run on? How to help DOMS

15.01.2022 " l" A great new commentary was recently published by Max Paquette et al which discusses the usefulness of runners obsession with tracking mileage to quantify training. Purely tracking mileage can misrepresent & underestimate training stress. For example 10km at an easy pace, is a very different stress on the body than performing 10 x 1km hard efforts, yet if recording only mileage they are considered equal.... Alternative approaches include multiplying distance or duration by a rate of perceived exertion (RPE, rated 0-10 with 10 being a flat out effort), which gives training units. For example you ran 10km at an RPE of 4, which then equates to 400 training units. With the advancement of wearable technology comes now a lot of factors that can be measured and monitored (i.e. ground reaction forces, step rates, ground contact times), but more research is needed in this area. Whilst new technology & wearables are able to monitor many external loads, we as yet can't measure how this affects internal tissues (loading on bone, muscle, tendon). Our thoughts We have been using duration x RPE to monitor & prescribe training for a while now, & whilst it's not perfect, it does give a better reflection of load versus just measuring mileage or duration. We look forward to seeing where technology takes this exciting area to allow runners to avoid injury & improve performance! Key takeaway Consider recording not only your mileage, but also using RPE in combination with this. If you'd like a training dairy that includes this, please contact us and we would be happy to provide! #running #melbourneinstarunners #training #monitoring #runninginjury #effort #runaus Reference Paquette, M. R., et al. (2020). "Moving Beyond Weekly 'Distance': Optimizing Quantification of Training Load in Runners." J Orthop Sports Phys Ther: 1-20.

15.01.2022 , A lot of people are surprised to hear the hip flexors mentioned as an important muscle for running. So what does this group of muscles do? If we again delve into Tim Dorn’s 2012 study on the contribution of various muscles in running, we see the hip flexors (iliopsoas) performing close to 2 x bodyweight of work at slower speeds, but with an increased contribution at faster speeds, to the point where at 9 metres per second, the ilio...Continue reading

15.01.2022 4 tips to Optimize training around your menstrual cycle For the most part, it has been assumed that female athletes have similar requirements to men in terms of their training and recovery. However, thanks to emerging research, we now understand that this is not the case. In fact, women have their own physiological and nutritional needs which should be considered when designing and implementing training programs. One of the more obvious considerations is the menstrua...l cycle. In this blog, we cover how women & girls can tweak their exercise during the four phases of the menstrual cycle in order to increase muscular gain, reduce injury, improve recovery, and support performance. To read the full blog head here https://www.healthhp.com.au//4-tips-to-optimize-training-a #WomensHealthWeek #WomensHealth #menstruation #menstrualcycle #exercise #health #fitness #healthhighperformance Jean Hailes for Women's Health

14.01.2022 Can you change running technique? The way you run, is the way you run is a common statement we hear when it comes to running technique, inferring that you can not change the way you run. So can you change how you run? Running is a complex skill, represented as such in the brain alongside other complex movement skills like swinging a golf club, or throwing a ball. Just like these movements can be changed (as witnessed by anyone learning to swing a club or throw a ball)..., so can the way you run be changed. Anecdotally, we see changes in running gait frequently in our patients, but what does the research say? There have been a number of studies that have looked at the long term effects of gait retraining, here are some of them: Subjects with patellofemoral pain maintained their changes in running mechanics, pain & function at 1-month follow-up (Crowell 2011, Noehren 2011, Roper 2016) & 3 months post intervention (Cheung 2011, Willy 2012, Willy & Davis 2013) Improvements in dynamic knee movement sustained at 1 month follow up (Barrios 2010) Increases in cadence persisting 1 month in 10/16 subjects after intervention period (Willy 2016) Increase in cadence after 6 weeks of gait retraining in those with chronic exertional compartment syndrome (Diebal 2012) So clearly you CAN change the way you run, so the next question is: SHOULD you change your running technique? For the full blog & references head to link in bio https://www.healthhp.com.au//can-you-change-running-techni Learn more about how to improve your running technique, as well as running drills and practical exercises at The Running Technique Workshop on May 2. Book your tickets here, but get in quick because we only have 50% tickets remaining https://www.healthhp.com.au/running-technique-workshop #running #runningtechnique #melbournerunners #runninggait #runninginjury #sportschiro #physio #healthhighperformance

14.01.2022 : We’ve discussed in our previous blog & video, the important role of the hip flexors in running, and how to test if they are tight or weak. In this blog & video, we discuss our favourite exercises to target the hip flexors So here they are:... Psoas March Psoas March progression Side lying banded hip flexion Standing banded hip flexion Seated straight leg raise Standing banded march Standing march with kettlebell Banded mountain climbers Single leg front plank (Anterior powerline Bunkie test) So there you have it, by now you should know why you need the hip flexors, how to test if you need strength, and then how to strengthen them! For the full blog, head to https://www.healthhp.com.au//top-exercises-for-the-hip-fle If you need any further assistance, please don’t hesitate to contact us at www.healthhp.com.au #hip #hipstretch #hipstrength #stretchorstrength #hippain #running #melbourneinstarunners #runnersofinstagram #runningmelbourne #runninglife #sportschiropractic #healthhighperformance #hippainrelief #itsallinthehips #tighthips #hipflexor #chiropractic #hiprehabilitation See more

13.01.2022 Weekly wrap up: snapping Achilles’ tendons & rotating shoes

10.01.2022 Impact-Related Ground Reaction Forces & running injuries There has been conflicting evidence when it comes to the role of vertical loading rate in running injuries. The authors of this recent study hypothesized that some injuries may be more susceptible to higher loading rates, so they compared the loading variables of 125 injured rear-foot striking runners (suffering either patellofemoral pain, tibial bone stress injury, plantar fasciopathy, Achilles tendinopathy, or ilio...tibial band syndrome) & compared them to 65 controls (matched for age & running speed). They examined the following variables on an instrumented treadmill: vertical average load rate (VALR), vertical instantaneous load rate (VILR), posterior (braking forces) & medial/lateral instantaneous load rates, & vertical stiffness at initial loading (VSIL). What did they find? Grouped together, the injured runners showed a 16%-20% higher VALR, VILR & VSIL compared to controls. There was no difference in posterior or medial/lateral loading rates. In regards to specific injuries, runners with patellofemoral pain & plantar fasciopathy had higher VALR, VILR than the healthy controls. No difference in loading variables were seen with Achilles tendinopathy, ITB nor tibial bone stress injury (contrary to previous studies on tibial loading). A limitation of this study is that it's retrospective, so we can't determine if these loading variables CAUSE injury. Clinical takeaways Impact loading should be considered for the injured runner, especially if dealing with patellofemoral pain or plantar fasciopathy. Running gait retraining has been shown to reduce impact variables using visual feedback or using cues such as "imagine running on hot coals" or "running quieter" Whilst most do not have access to an instrumented treadmill to measure impact variables, the increased availability & affordability of wearable technology makes this type of analysis possible. We've been using RunScribe for a few years now to capture this impact data. For help with your running injuries, please don’t hesitate to contact us! Health & High Performance: Realise your goals #running #runninginjuries #runningtechnique #kneepain #impact #achillestendinopathy #plantarfasciitis #ITB #tibialstress #patellofemoralpain #melbourneinstarunners #runninggait Reference Johnson, C. D., et al. (2020). "Impact-Related Ground Reaction Forces Are More Strongly Associated With Some Running Injuries Than Others." Am J Sports Med: 363546520950731.

10.01.2022 Never a better time to start running than NOW One of the things we love about our job is seeing our patients discover (or re-discover) a passion & enjoyment for running :) https://www.theage.com.au//i-started-jogging-again-after-e

10.01.2022 Today is the final day of @jeanhailes Women’s Health Week 2020! #repost @phoebs_chiro To finish the week off, let’s have some fun and debunk common myths about active women...... Women’s ACL injury rates are only higher than men’s because of hormonal influences... - Fact: Hormones play a role, but it’s definitely not the only reason. Lack of strength & conditioning focus/differences in landing mechanics/neuromuscular control likely plays a larger role (plus it’s something we can change) Missing periods is a normal side-effect of being fit and active... - Fact: Nope. Nope. Nope. Being fit and active should NOT make a woman miss periods. Being in phase 1 of the cycle (period phase) means you’ll perform worse.... - Fact: there is NO evidence that performance is worse at any stage of the cycle. There is also NO evidence that strength outputs differ between stages of the cycle. However, there evidence that athletes who have irregular periods perform worse than athletes with regular periods (track yo period ladies). Women recover from exercise the same as men... - Fact: There are physiological differences between how women cool their body down post exercise due to variance of blood flow. Hormonal influence can also affect how a muscle adapts to exercise. Stress urinary incontinence is only common in post-partum women.... - Fact: it’s estimated around 50% of female athletes of all ages report having stress urinary incontinence. Additionally, it’s known to be under-reported, so those stats may be higher. Low energy availability (including relative energy deficiency in sport/RED-S) can only occur in those with disordered eating.... - Fact: Low energy availability/RED-S can occur also from eating at the wrong times of day, or consuming the wrong food type. Education is key. #womenshealth #strongwomen #activewomen #femalephysiology #fitness #thisgirlcanvic #womeninsport #girlpower #normaliseperiods #taboo #mythbusters #iamwoman #sisters #womeninresearch #chiro #sportschiro #physio #sportsphysio #pelvicfloorphysio #osteo #sportsosteo #sportsmed #sportsdietician #alliedhealth See more

09.01.2022 It's Women's Health Week! This edition is dedicated to all the women out there to coincide with Women's Health Week, September 7th-11th. In this issue, you will find tips for all the active women out there, to help you get the most out of your body!... What is Women's Health week all about? Women’s Health Week is a great reminder to all women to take time out to check in on your health, and to keep making positive changes that can last a lifetime. Now in its 8th year, this event was found by Jean Hailes for Women's Health, Australia's leading and most trusted women's health organisation. We are also excited to feature an offer from She Science Read more here https://mailchi.mp/927ccf4c871a/womens-health-week-2020

09.01.2022 Whilst these exercises are NOT our first option to load the soleus, here are a couple of alternatives that we've previously learnt from RunningPhysio, & could be used for conditioning, & to challenge the kinetic chain: Bridge soleus: which brings the posterior chain into the equation Lunge soleus: gets the quads going... Wall sit soleus: another one for the quads & also glut max Why aren't these exercises our initial go-to for the soleus? We find that adding sufficient load to the soleus is more difficult in these positions versus a seated calf raise or standing bent knee calf raise. Measuring the load on each of these exercises on our force plates, we found that the bridge soleus had the lowest peak load at 24kg, followed by the lunge at 58kg and the wall sit at 73kg (with a 70kg subject). Recall from our previous post on soleus strength, that the ideal goal for 1 rep max is 1.5-2 x body weight. To use these variations with an 8-12 rep range, the goal would be 1.1-1.5 x body weight. Adding sufficient weight to the bridge would not be feasible (around 50kg!), and adding weight to the wall sit & lunge is pretty tough, & often results in fatigue in the quads before it kicks in the calves! So whilst not a first choice, they can be still used for those with lower levels of strength or for a bit of variety! For assistance with your running injury, don't hesitate to contact us at www.healthhp.com.au #achilles #calfstrength #soleus #melbourneinstarunners #sportschiro #running #runninginjury #strongcalves Strength By Numbers See more

09.01.2022 The rise of back & neck pain during COVID-19

08.01.2022 Why COVID-19 is proving to be a real pain in the neck (& back), and what you can do about it! At the time of writing this blog, Melbourne is still in COVID-19 Stage 4 restrictions, which brings significant challenges to work-life, home-life & health. In the past 3-4 months, I have seen more people present to the clinic with acute neck & back pain, than in any other time period in my 17 years of practice. Why is this? Firstly we need to acknowledge that the cause for neck... & back pain is multifactorial (triggered by lots of different things), so in this blog we focus on some of the main contributing factors to back & neck pain that are attributed to COVID-19. Some of the challenges that COVID has presented that may contribute to back & neck pain include: Poor workplace Ergonomics Reduced incidental activity Decline in exercise Increased mental stress Poor Dietary choices For further discussion on the above, and potential solutions, please head to the full blog https://www.healthhp.com.au//why-covid19-is-proving-to-be- (link in bio) #backpain #covid #neckpain #workfromhome #allworknoplay #exercise #sportschiro #chiropractic #covid_19

08.01.2022 The forgotten calf muscles Whilst the gastrocs and soleus are the workhorses of the calf, it’s important not to neglect the other muscles of the lower leg! Flexor hallucis longus, Flexor digitorum longus, Tibialis posterior, Peroneus longus and Peroneus brevis together contribute a sizable 20-30% of force absorption during ground contact in running!... How do we test the strength of these smaller muscles? We use a number of tests on our AxIT system including: Toe flexion for flexor hallucis longus and flexor digitorum longus Resisted eversion for the peroneals Resisted inversion for tibialis posterior How to strengthen these muscles? There are many options that can be used, varying from simple theraband exercises to standing weight bearing exercises. Here are some examples that we use: Banded inversion and eversion Toe flexor exercises: resisted big toe flexion, foot crawls Calf raise splits Calf raises with internal and external rotation Calf raises on foot pro Ankle circles (frontal plane side to side, transverse plane rotations) Full blog at https://www.healthhp.com.au//the-forgotten-muscles-of-the- Health & High Performance: Realize your goals References Mann, R.A., Moran, G.T., Dougherty, S.E., 1986. Comparative electromyography of the lower extremity in jogging, running, and sprinting. Am. J. Sports Med. 14 (6), 501510 Hamner, S. R., et al. (2010). "Muscle contributions to propulsion and support during running." J Biomech 43(14): 2709-2716. Anderson, F.C., Pandy, M.G., 2003. Individual muscle contributions to support in normal walking. Gait Posture 17 (2), 159169 #calf #calfstrain #injury #rehab #oldmancalf #tennisleg #rehab #sportschiro #sportschiropractic #runninginjury #melbourneinstarunners #calfinjury #kneepain #ironedgetraining #axitallies See more

08.01.2022 Luke was back on the Peak Performance podcast today, this time talking all about plantar heel pain!

06.01.2022 The dreaded DOMS With many returning to gym & training this week in Melbourne, I'm sure there are many out there feeling the crippling effects of DOMS! Most of us would have experienced dreaded muscle soreness the day after we do a hard workout (or maybe even a big night on the dancefloor). Known as delayed-onset-muscle-soreness (DOMS), muscle fever or exercise-induced muscle damage, it’s intensity can vary from discomfort to severe pain on movement. ... But is it normal? Does it mean our muscles are growing? Can we reduce DOMS or prevent it from occurring entirely? To read the full blog please head to https://www.healthhp.com.au//got-that-saturday-night-muscl #doms #cantMovemylegs #musclefever #cherryjuice #sportschiro #chiropractic #healthhighperformance #training #backtothegym #gym #exercise #strength #rehab See more

05.01.2022 Luke today participated in the great Rona Relay challenge!! #Repost @sportschiroluke !... Great to be able to contribute to the Rona Relay on Day 17, doing my bit to cover Mont Albert, handing over to the next runner to carry the virtual baton! What is the Rona Relay? Conceived by the team at Victorian Ultra Runners @vicultrarunners in the midst of COVID lockdown, it features over 300 runners covering more than 200 suburbs of Melbourne & surrounds over 21days. I’m sure there is some kinda record up for grabs here!! Kudos to the organizers for arranging a fun, novel event, and great work on navigating the logistical challenges involved in mapping out such a huge run! #ronarelay #running #ultrarunning #relay #teamworkmakesthedreamwork #melbourne #montalbert #montalbertnorth #melbourneinstarunners #challenge See more

05.01.2022 Our Luke recently featured in the @sports_medicine_australia magazine! #Repost @sportschiroluke Honored to feature in @sports_medicine_australia Sport Health magazine this month, discussing my sports medicine journey thus far... Why am I passionate about Sports Medicine Australia? It’s an organization filled with fantastic people from a diverse range of professions, all working together to improve the health of our nation. I’ve been very lucky to have met some amazing people, many which I now call my friends. As I said in my interview, the saying of if you are the smartest person in the room, you’re in the wrong room certainly applies to an SMA event; I’ve learnt an incredible amount from the some of the smartest people in our field Thanks to my mentor @pete_garbutt for encouraging me to get involved in the SMA state committee 5 years ago, & for your continued support! Lastly it’s been very satisfying to see SMA progress in the last few years to be inclusive of my profession, and giving the recognition it deserves Lastly thanks to @nataliejrussell_photographer for the #sportsmedicine #sportschiro #sportsphysio #sportsmedicineaustralia #appreciationpost #sportschiroaus See more

04.01.2022 : ? We often compare left versus right when dealing with a one-sided injury, but what if the other side is never strong to begin with? Enter the importance of normative values. Seth O'Neill in his 2018 study on the function of those with Achilles tendinopathy concluded:... & , & - & , . This was reinforced to us recently when we saw a patient present with a 6month history of left-sided Achilles tendinopathy. One may expect the involved side to be weaker, but there is little difference here between the left & right. BUT using normative values we know that the ideal strength range for runners on a seated calf isometric is 1.5-2 x bodyweight. At a bodyweight of 96kg, we would expect this individual to be able to produce 144-192kg of peak force, which is well above the 97-93 they are currently able to produce on our state of the art AxIT system. These results seen in this patient are in agreeance with Seth O'Neill's observations: those suffering Achilles' tendinopathy often possess loss of strength & function in BOTH sides! So the key takeaway here is comparing side to side isn't always reliable, and therein lies the importance of normative values. If you are suffering from Achille's tendinopathy, don't hesitate to contact us! For the full blog, head to https://www.healthhp.com.au//are-you-comparing-weak-vs-wea #achilles #achillestendinopathy #strength #axitallies #healthhighperformance #chiropractic #sportschiropractic #heelpain #running #runninginjuries #melbourneinstarunners Strength By Numbers Reference O'Neill, S., et al. (2018). "Acute sensory and motor response to 45-s heavy isometric holds for the plantar flexors in patients with Achilles tendinopathy." Knee Surg Sports Traumatol Arthrosc.

04.01.2022 Running technique can be highly misunderstood, with a lot of myths about the ‘perfect’ way to run Here are just a few things about running technique that are handy to know! Learn more about how to improve your running technique, as well as running drills and practical exercises at The Running Technique Workshop on May 2. Book your tickets here https://www.healthhp.com.au/running-technique-workshop... Duet with @mia.tomeo! #runninggait #runningtechniquetips #runningtechnique #runningtips #runningcadence #runningmyths #sportschiropractor #sportschiro #runningchiro #runningphysio #runninginjury #runnersworkshop #improveyourrunning

03.01.2022 Luke was honored to make a return appearance on the Australia Chiropractors Association podcast, discussing his favourite topic: running! Chatting with podcast host Anthony Coxon, they covered: What shoes to wear Monitoring training... The fitness: are you "fit to run" Running technique The plan: how much should you be running? Do you need to stretch before you run? Ideal for those new to running, or looking to start! Link to podcast episode https://www.healthhp.com.au//aca-podcast-beginners-guide-t #podcast #running #fitness #melbourneinstarunners #training #health #melbourne #runnersofmelbourne #instarunners #runninginjury See more

03.01.2022 " + = " This is one of our favourite quotes from the book "Peak Performance" by Brad Stulberg & Steve Magness. If we wish to get better at anything, we need to stress ourselves, pushing beyond our current limits either physically or mentally. In turn, the body adapts to this stress by becoming stronger. BUT this will only occur if there is sufficient recovery (rest). Exercise essentially breaks our body down, & with adequate recovery, our body reb...uilds even stronger than before. Too much stress (either physically or mentally), & insufficient rest can result in injury, illness, or burnout. Not enough stress, or too much rest & the result is complacency or decreased physical fitness. How to grow (physically & mentally) Step outside your comfort zone & challenge yourself either physically or mentally Ensure sufficient rest and recovery. Physically the number 1 recovery tool you have at your disposal is sleep. Mental recovery may be relaxing, talking with friends, meditating or simply doing something fun! So ask yourself these questions, are you over or under stressing your body & mind? AND are you getting sufficient rest & recovery? To read more about this topic, head to our blogs: "Stress Less! How to de-stress" https://www.healthhp.com.au/post/stress-less "Recovery strategies fads or functional?" https://www.healthhp.com.au//recovery-strategies-fads-or-f Health & High Performance - Realise your goals #health #performance #stress #growth #recovery #rest #injury #fitness #gym #running #chiropractic #sportschiropractic See more

03.01.2022 In today's live stream we chat with Isobel Ross from Peak Endurance Coaching about the 4 mistakes runners make with calf strains