6 Tips to Fix Your Running Issues

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6 Tips to Fix Your Running Issues

Running season is upon us.  For most of us, that means getting those running shoes back on our feet and battling the cold, dark mornings to get outside and get those legs pumping.

But, for a lot of us, it also means those old aches and pains may begin to get a bit niggly again.

Running injuries are EXTREMELY common- far more common than we would like.  Research suggests that up to 90% of recreational runners will get an injury at some stage.

If you do get injured, it’s not the end of the world.  Follow these 6 simple steps to get back on track quick-smart and then perform at your peak.

1.      Get professionally assessed!

Pain should never be ignored.  It is the body’s way of telling you something is up: that if you continue doing what you’re doing you may hurt yourself. 

Pain is an opportunity.  It is a chance to understand your body better and then improve how you move and function.  We have never had a patient who didn’t learn something about themselves from their experience with us.  True injury prevention is about understanding why it occurred in the first place.  Very often most people simply don’t know what they don’t know. 

So don’t just push through pain.  Enroll into pain school at Kinetic Healthcare and embark on a journey of self-improvement.

Call 9232 5277 or book online at www.kinetichealthcare.com.au

2.      Fix your running technique

If running is the cause of your injuries, it only makes sense to get your running technique assessed. 

Something we see a lot at Kinetic is people who over-stride.  Over-striding is when you land with your foot too far away from your centre of mass.  This is commonly associated with heel striking, increased tibial angle and knee locking, which are associated with injuries throughout the body, as well as decreased energy efficiency. 

At Kinetic, we use motion capture video analysis to film and assess our runners’ technique, breaking it down from foot strike through to mid-stance and toe off.  This allows us to identify key running technique issues that may be predisposing someone to injury.  We pride ourselves on treating not just pain, but the CAUSE of pain.  If you’re not looking at HOW you are running, you are missing half the picture.

Call 9232 5277 or book a running technique assessment at www.kinetichealthcare.com.au

3.      Back off the training load

Up to 85% of running injuries are due to training errors.  These most commonly occur because people have increased their running intensity or duration too quickly for their body to accommodate.  Remember the 10-30% rule!

At Kinetic, we will ALWAYS ask you about your training load because it is an integral part of getting you back to running pain-free as well as understanding why you got injured in the first place.

4.      Avoid running down hill

When you run down hill, you are more likely to over-stride.  This causes increased forces to be attenuated by your body when you run.  Thus, if you are managing an injury, avoid running down hill for some time.

5.      Vary the terrain

The body is adaptable and resilient.  It loves variation.  Varying the terrains you are running on may help better manage the loads from the ground up when you run.  Therefore, get off the concrete for a bit and try running on the grass.

6.      Mix up your training

You don’t become a great runner from ONLY running.  You become a great runner from having a well-structured, specific training program, of which running training is one part. 

All runners should be doing strength and conditioning.  It is associated with injury prevention as well as improved performance.  From our perspective, we have never rehabilitated an injury without some form of exercise prescription. 

If running training is more of what you want, try running in the pool.  It is just like running on the ground, but the idea is to run through the water, focusing on keeping your shoulders above the level of water.  This is a great way to still get all the training benefits of running training without the impact of running on solid ground.

So there you have it.  Here are lots of practical ways you can get out of injury quick-smart and remain that way.  After all, it is the smart runner who stays injury-free.

If you have any questions, feel free to get in contact with us! Email mike@kinetichealthcare.com.au or book in for a consultation at www.kinetichealthcare.com.au or by phoning 9232 5277. 

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Runners knee. What is it? How to go about fixing it!

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Runners knee. What is it? How to go about fixing it!

Considered by many as a great recreational activity with the added health benefits, running is a common activity that is performed by many different individuals from all walks of life. However it is not as simple as putting one foot in front of the other at a quickened pace.

Different mechanics of your body need to work in conjunction, if not it can lead to injury, a prime example being your knee.

Runners knee (patellar femoral pain syndrome) is a pain that is commonly found around one’s kneecap. Often it is attributed to an over use injury and as mentioned previously, the inability for the body to perform a specific task at a specific moment. The common culprit is an inability for the quadriceps muscle (rectus femoris) to activate when it need to. This then leads to overuse of the tendon that attaches to the top of the kneecap, resulting in pain. Other signs that you have runners knee is pain going up or down stairs and the inability to weight bare on the affected side.

So what can you do about it? Rest is not best nor is avoiding the issue as you are only avoiding the movement that is not working correctly in the first place. A strengthening program focused on improving quadriceps strength would be recommended. Getting an accurate diagnosis but most importantly, working out where in your biomechanics is not performing optimally would be high on the priority list.

At Kinetic Healthcare our team of sports chiropractors constantly see individuals with runners knee and affiliated knee pain issues. With many misconceptions out there on knee pain, both in the assessment and treatment of it, we wanted to bring out a product that was informative, accurate and to the point.

‘The 5 Steps to annihilating knee pain’ e-book is a step by guide on how to help you with your road to recovery from knee pain.

We hope you enjoy it as much as we did putting together

Yours in health 

The Kinetic Healthcare Team

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A shoulder to cry on or a shoulder that cries? Understanding and overcoming shoulder pain.

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A shoulder to cry on or a shoulder that cries? Understanding and overcoming shoulder pain.

While the proverbial ‘pain in the neck’ gets plenty of publicity, our experience here at Kinetic Healthcare is that pain in the shoulder is just as hard to bear. When youv’e hurt your shoulder,  so many of life’s daily activities become painful: getting dressed, picking up a bag or your children, gardening, driving,  even lying in bed.

The shoulder is a jointwhich is made up of thecollarbone (clavicle),  the shoulder blade (scapula) and the arm bone (humerus). Held together by muscles, ligaments, and tendons, the shoulder must be both mobile enough to undertake a large range of movements while also being stable enough to enable you to push, pull and lift. And here’s the rub: because achievinga balance between movement and stability is a delicate business, the shoulder experiencesa high incidence of problems.

The majority of shoulder injuries arise from damage to the soft tissue surrounding the joint.  Many individuals experience problems with tears and inflammation of the shoulder muscles (rotator cuff), caused by ageing, sports injuries,  trauma or repeated use.  Pain surrounding the shoulder blade is often linked to long periods of sitting at a computer, where poor posture puts additional strain on the shoulder and shoulder blade muscles. Other issue include dislocations, ‘frozen shoulder’ and complications arising from arthritis. Tendonitisand inflammation of the bursa – fluid filled sac that protects the shoulder -  are also responsible for the debilitating pain and loss of movement associated with shoulder injury.


If you are one of the many individuals who suffer from shoulder problems,  here are four vital steps to help heal your shoulder:

1. Avoid aggravating the problem : If there are activitiesthat make your shoulder hurt,  like working at the computer,  lifting weights or raising your arms,  then try to reduce these actions as much as possible.

2.  Take action against inflammation :  In addition to resting the region,  it may help to regularly ice the affected shoulder regionfor 20 minutes at a time. Anti-inflammatory medication may also help as a short term optionfor reducing the swelling.


3. Work on flexibility and strength. If you have reduced flexibility in your shoulder area, your shoulder capsule is placed under extra pressure. Consult your healthcare practitioner about ways in which you can increase flexibility and strength in your shoulder. It’s important that you balance any resistance training with a thorough mobility routine, focusing on your neck, chest and muscles in your back.

4. Care for your shoulders There are lots of ways you can reduce the load your shoulders bear on a daily basis. Try to carry only the bare essentials and practice good posture when you sit at the computer. Consider whether the pillow you are using offers enough support to your neck and shoulder region. Lastly, avoid long drives where possible, as extensive periods with arms outstretched on the steering wheel can be a source of strain.

 

Shoulder pain can take a long time to heal but the good news is you are not alone.  Here at Kinetic Healthcare, we are serious about sharing the load, and our team of health professionals are qualified to diagnose and developa personalised recovery plan for your specific shoulder injury.

Call us on (02)9262 6473 or click the link below today!

The team at Kinetic Healthcare

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Do you have Tech neck?

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Do you have Tech neck?

I've got a really important question for you - how much time do you spend texting, emailing from your phone or smart device, flicking through social media, or just generally looking down at your smart devices?

If your answer was a lot, or more than you should and you are suffering from acute neck pain you may be experiencing Tech Neck. Tech Neck is a repetitive strain injury and one that is seen in a growing number of patients.

An increasing number of teens and adolescents are experiencing aggravating muscle pain in their necks, shoulders and occasionally their lower backs. This causes them to be in a lot of pain and they often experience headaches as a result of hunching over their smart devices.

Keep reading…

I'm going to tell you how to reduce the risk of Tech Neck so you can be pain free, whilst enjoying your smart devices and correcting your posture – all at the same time!

So why does it happen?
 

Looking down and dropping your head forward changes the natural curve of your spine and neck. Repetitive misalignment causes muscles to strain and cause wear and tear on the structures of your neck.
 

What can you do if you are already showing the signs and symptoms of Tech Neck?
 

The first and best thing you can do is improve your posture. What we recommend is using these two simple prevention rules:

  1. Look forward! Don't tilt your chin down to look at your smart devices, try moving the device up towards eye level, just like your desktop screen should be.
  2. Straighten on up! If your posture isn't perfect, try doing shoulder extensions. Arch your neck and upper back backward, pulling your shoulders into alignment under your ears. This simple stretch can alleviate stress and muscle pain

If you are experiencing any symptoms of Tech Neck, the next step is to book in for an assessment to really get to the root of the problem.  We can recommend a series of exercises to help strengthen both your neck and back muscles and devise a treatment plan if needed.

If Tech Neck is preventing you from performing the activities you enjoy or if you believe the way you are using your phone places you at risk of developing neck pain in the future, please call Kinetic Healthcare on (02) 9262 6473 for an appointment.
 

Speak Soon

The team at Kinetic Healthcare

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Debunking the top 5 Chiropractic myths

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Debunking the top 5 Chiropractic myths

The most common statement I hear from patients is “I never knew that chiropractors do this”. Unfortunately, for the most part, the perception of Chiropractic is not well understood and because of this it causes many misconceptions, fears and ill-informed advice. As a proud sports chiropractor I believe the best way to dispel these fears is via education.

 

1.  Chiropractors only treat the spine – While we specialize in treating back and neck pain, we have a thorough understanding of the whole mechanics of how the human bodies works. Treating injuries involving the upper body, lower body and even jaw is one of the many things we do.

 

2.  Chiropractic is unsafe – Like any medical intervention has its own risks, adjustments/manipulations/western acupuncture also have their risks albeit small. The key is in making sure your chiropractor takes a thorough history to fully appreciate what is going on with you. Then they can make a sound decision which technique (soft tissue, manipulation, acupuncture) will be the most safe and effective or if you need to be referred to another practitioner.

 

3.  Once you see a chiropractor you have to see them forever – Absolutely not. Our primary objective is to get you back doing what you love to do – fast. If people wish to continue treatment to allow their bodies perform at their best that is totally up to them.

 

4.  I have been told by previous chiropractors, physiotherapists and osteopaths to stop my training or exercise - The question I always ask these people is why? Squats, deadlifts or running did not cause your pain although it may hurt when doing it. More so, it is your body telling you something, somewhere is not working correctly and it is your practitioner’s job to fix it. The only way to do that is to test the waters.

 

5.  Chiropractors only use ‘adjustments/manipulations’ as treatment’- Traditionally this is how Chiropractic was first founded, nowadays many Chiropractors utilize many varied treatment approaches. At Kinetic Healthcare we utilize Active release technique A.R.T (soft tissue technique), dry needling/western acupuncture, exercise rehabilitation, and many others to deal with your bodily complaints.

 

 

If you would like to finally resolve your body pain we would love to help you.

We at Kinetic Healthcare are offering all Alternative foot solution clients a free movement assessment for the next month. Bookings are strictly limited to the first 10 people (Please mention at the time of booking).

To make an appointment contact the clinic on (02)9262-6473 or www.kinetichealthcare.com.au 

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Diagnosed with a slipped disc?

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Diagnosed with a slipped disc?

Most people have had or know someone that has been told that they have a ‘Slipped Disc’. 

Lots of  health and medical professionals explain to patients that this has happened but actually don’t explain that its just old terminology. That is,  you physically CANNOT slip the disc in your back. The main two reasons for this are:

1. There is a ligament in the front of your spine (anterior longitudinal ligament) that helps to maintain the structural integrity of your spine. 

2. Another ligament is positioned at the back of your spine (posterior longitudinal ligament) that also maintains the structural integrity of your spin, therefor you disc will never actually slip. 

These two ligaments work with each other to support the spine in forward and backward movements, they prevent the disc slipping out of their positions and popping out. 

What actually can happen is that your disc can get inflamed and in more severe cases get a bulge or even rupture. This  can affect the nerve associated with the disc and cause pain - but remember your disc isn’t slipped!

The key is to work out if it is a disc issue and what caused the the disc issue in the first place. 

It could be because some part of your body is trying to do the job that your unstable back is not doing,  creating an imbalance and compensation. 

Treating the site of pain will work initially however having someone take a 'whole body approach’ will in work out your underlying problem. 

Have been told you have a ‘Slipped Disc'? Book online below and we would be more than happy in checking it out.

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Is Your Big Toe Getting Too Big For It's Boots?

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Is Your Big Toe Getting Too Big For It's Boots?

How the Big Toe May Contribute To YOUR Back Pain

 

If you have been following our blogs, you know that is not all about treating the site of pain – it is always about look for the underlying cause.

 

The Role Of Our Toes 

Our foot and toes plays a major part in getting us walking correctly. Your heel hits the ground and transfers your body weight to your pinky toe, your midfoot unlocks and your foot goes flat, extending your big toe to make contact with the ground – and off you go taking you taking a big steps into the world!

Sometimes your big toe doesn’t have a good extension and your body uses the incorrect parts of your body to help get you walking. For example instead of using your big toe extension it uses your knee, pushing it inwards to help your foot make contact with the ground. Your hip then turns inwards – making your back favour one side of your hip, causing muscle shortening, joint restrictions, wear and tear etc.

After months and years of walking like this the end result, you guessed it, is back pain!

 

Why Your Big Toe Can Get Too Big For It’s Boots?

Lot of things can cause poor extension in your big toe - old injuries, poor footwear, those expensive high heels. Majority of the time its two particular foot muscles that have become weakened and limit big toe extension - The Flexor Digitorum longus (FHL). if the FHL is tight say goodbye to your big toe able to lift off. The other is the Peroneus Longus (your outer calf muscle), this guy is super important in transferring weight from your pinky toe to your big toe when walking. If it is weak, it will have trouble pushing off your big toe causing changes upstream.

If you are having back pain that is not resolving with conservative treatment, stretching, releasing, activating your glutes it might be a good idea to see what your big toe is doing.

Still not sure if this is the problem or how to check? Ask us. We would love to help any way we can. Send us an email on the link below and we will get back to you pronto.

 

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Plagued by plantar fasciitis? Stop releasing your foot...

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Plagued by plantar fasciitis? Stop releasing your foot...

Are you waking up in the morning and finding your first few steps to be agonizing? Or dread having to get out of your chairdue to the pain in the sole of your foot? If you have some of these signs/symptoms then you may have what clinicians commonly refer to as ‘ Plantar fasciitis’ or pain in the sole of the foot.

 

Now before you jump on to whatever apparatus you use to release your foot, because you have been told it is tight, were you ever told why it was tight in the first place?

 

Your body normally takes the path of least resistance and more often if it loses stability in your mid-section (Your core), your brain will put the brakes else where to get support, such as your calves. Due to your calves now being short and tight, your plantar fascia (tendon/tissue under the sole of your feet) consequently gets tight and overworked.

 

 

Instead of releasing it, why not look at strengthening it instead. It is opposite to what you have been told, but doing the same thing as everyone is getting you the same results over and over.

 

Bear in mind, that this does not hold true for everyone as we are all unique and each person will present with a different biomechanical model. The purpose of this post is to have you challenge the status quo and try something different to get different results. As Michallengello once said “To do the same thing over and over and get different results is madness”.

 

If you think you have plantar fasciitis or a foot problem for that matter, don’t guess, get assessed.

 

Go from hobbling to jumping by clicking the link below to book online. 

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Should I crack my own back?

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Should I crack my own back?

The reasons for cracking one’s own back are many. Some do it for pain relief, others cause they simply like it. However the question we really must answer is should you really be doing it yourself?

Mobility or an increase in ones movement is an essential aspect in maintaining a healthy functioning body. However, what if the joint that you are moving is already too mobile otherwise known as ‘unstable’? Well, continually ‘cracking that segment will make it more loose.

Imagine a hinge on a door that is a bit wobbly, you go tighten the screws that are already tight but ignore the loose ones. Over time that hinge, like your back will become unstable and come of from the frame. Our bodies on the other hand, will develop wear and tear such joint arthritis, disc degeneration or look for stability further up or down the chain in our bodies.

While it is important to get the ‘right’ joint moving by a qualified health profession, it is also important to work out why the joint was tightening up or compensating in the first place.

Getting a thorugh history and finding a health professional with an appreciation of how the body functions is always crucial.

Take home message.

Stop cracking your back. Find out the real reason why it got stiff in the first place. 

Click the below link to book and online appointment today to get your body sorted. 

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3 reasons why you need to stop clenching your jaw

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3 reasons why you need to stop clenching your jaw

I’m sure you are guilty of this.

You have deadlines to meet, busy work/life schedules and feel like that you have no time on your hands. Your stress levels start to creep up and you begin to clench your jaw. I mean really clench your jaw. Soon enough you may begin to develop headaches, neck pain and that annoying click in your jaw. On the other side of the coin, you notice that you are favouring one side of your body more than the other and 6 months down the track you develop low back pain that has been diagnosed as a disc issue.  

 

What’s the go? Your jaw (temporamandibular joint TMJ) is one of the most sensory innervated structures in your body. In plain English, it tells your body where it is in space. ‘Where the head goes the body will follow’. With his in mind, if your jaw dysfunction due to over clenching/grinding causes you to stick out your jaw more, it will shift your body forward switching off the chain of muscles in your back. Conversely if you jaw deviates to one side it will make you favour more that side you are deviating to, switching off the other side of your body.

 

It is not your jaws fault, it just think it is giving you the best chance in stabilising your body. Doing endless amount of  activation for your glutes or ‘core’ will be an absolute waste of time if your jaw is trying to do all the work.

 

Know where your jaw is positioned.

 

Think your jaw is the culprit to your body woes?

Book Online below and finally get your body issues sorted. 

 

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