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Healthy feet, happy life.

Foot and ankle pain or injury is a fast track to disability. Maintaining good foot and ankle mobility will help keep you mobile and active.

There are a host of problems that the feet can be presented with. Here are a few tips on keeping them at bay.

Toes

Morton’s neuroma: not visible but pain in the mid-foot to toes. Often caused by tight footwear or load bearing the forefoot (toe walking/running, ballet), it feels like a pebble in the shoe under the toe joint or burning nerve pain in the forefoot and toes. It can be managed with physical therapy and correct footwear but ongoing pain may require a steroid injection or surgery.

Bunion xray

Bunion and hammertoe: A bunion is a large bump at the base of your big toe, caused by two foot bones no longer connecting properly. Sometimes caused by restrictive footwear like high heels, but is often also genetic. While a hammertoe is the shortening of the ligament causing the toe to bend, like a hammer head. Often these conditions don’t cause any pain and don’t need to be addressed.

Hammertoe

Heels

Single leg eccentric calf raise

Achilles tendonitis: the Achilles tendon joins in at the back of the heel. Inflammation from tendonitis can be painful when walking. As with any inflammatory conditions it should be treated with rest, ice, compression, elevation and physical therapy. The Achilles responds well to slow, load bearing exercise like calf raises. Read more…

Plantar fasciitis: is inflammation of the fascial tendon on the plantar aspect of the foot. It runs from the under the heel to the ball of the foot. It’s usually worse in the morning and feels like putting your heel down on a nail. It responds well to physical therapy like massage, dry needling, stretching and ice. Read more…

Heel spur: before and after surgery

Spurs: Untreated these conditions can lead to spurs. A heel spur is a calcium deposit causing a bony protrusion on the underside of the heel bone. It will cause chronic foot pain and requires surgery. [1]

Arch and midfoot pain

Stress Fractures: The bones in the midfoot (including the navicular, cubiod, and cuniform bone) and the metatarsal bones can all be damaged by overuse. When this occurs, a stress fracture is a possible injury to the bone. Stress fractures occur not as the result of a single injury, but rather repetitive overuse that eventually leads to a crack forming in the bone. Stress fractures typically cause pain that worsens with increasing activity. Unlike plantar fasciitis that can loosen with some activity, the pain associated with a stress fracture typically worsens as activity levels increase. When a stress fracture occurs the bone needs rest. In some situations, a walking boot can lead to effective relief, whereas in other situations all weight must be relieved from the bone requiring crutches. 

Sprains of Ligaments: There are 26 bones in each foot, all of which are connected by an intricate web of ligaments. These ligaments can be injured by twisting or landing awkwardly while walking or running. Ligament injuries typically occur after an unusual foot movement, and cause immediate pain. Swelling may also occur. Most ligament sprains will improve with rest. Sometime immobilizing the foot can help with treatment. In some rare situations, surgery may be needed for treatment. One such ligament injury is called a Lisfranc sprain of the midfoot.

Tendonitis: Inflammation of the tendons that pass along the foot can also cause pain in the arch. The two most commonly injured tendons that cause arch pain are the tibialis posterior and the peroneal tendons. These tendons start in the leg, course behind the ankle, and then to the underside of the foot. Both tendons are important at controlling movements of the foot and ankle. [2]

Calf stretch

Ankles

Arthritis: is another major cause of foot and ankle pain. Unfortunately there is no cure for arthritis although physical therapy, some supplements and medications to help manage the pain.

Gentle exercise and stretching can help keep the calf muscles flexible and help keep heel pain at bay. Ensuring you’re wearing appropriate footwear for exercise or work when you’re spending a lot of time on your feet will also make a big difference. If you’re experiencing ongoing foot pain it is a good idea to consult a specialist like a podiatrist for assessment, diagnosis and treatment.

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Aromatherapy Bath: not just a great way to relax

Having a bath really is a simple pleasure in life, and those of us with a bath only know too well adding a few drops of your favourite essential oil can make a world of difference to your day.

Fill the bath and create a relaxing environment by lighting some candles, putting on some soft music and add your favourite bath oil base or make a blend of essential oils that can really enhance your experience.

Bath Oil Base

Blending the essential oil with a carrier oil ensures the essential oils disperse through the bath water and does not just float on top. This could cause irritation to the skin if you came in contact with it all at once, or if it’s not dispersed, you may not experience the benefits of the essential oil at all.

Mix 60ml of vegetable oil, such as sweet almond to 20 drops of essential oil.

Blend together and store in a dark glass jar. 
At bath time add 7-8ml of your bath oil to the bath. 

Essential Oil Blends

Essential oil blends can be used for all sorts of conditions and bathing is a great way to experience their healing benefits.

Relaxation blend

60ml sweet almond oil
14 drops of Roman Chamomile
10 drops of Lavender

Add essential oil to the almond oil and use in the bath as directed for a calming relaxation bath.

Cold & Flu blend

60ml sweet almond oil
14 drops (blue gum, peppermint or lemon scented) eucalyptus
5 drops thyme
5 drops tea tree

Blend oils together to create a wonderful cold and flu easing bath blend

Muscular Tension blend

60ml Macadamia nut oil
7  drops Allspice
7 drops Lavender
5 drops Black pepper
5 drops Rosemary

Blend oils together for a warming muscle tension blend.

Eczema blend

20ml rosehip oil
40ml Jojoba oil
7 drops Bergamot
7 drops German or Roman Chamomile
10 drops Patchouli

Rosehip and Jojoba nut oils have fantastic moisturising and anti-inflammatory properties for the skin. Blend the oils together to create a healing, soothing bath for eczema.

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Heel Pain: 5 Top Tips to Ease Plantar Fasciitis

Plantar fasciitis is an inflammation of the thick band of fascial tissue that connects the heel bone to the toes on the sole (plantar aspect) of the foot.

Plantar fasciitis is most common in runners particularly those who run on hard surfaces but also occurs in people who have to stand for long periods of time; those who wear poor footwear, such as shoes with little cushioning or arch support; people who pronate as the stand or walk; sudden weight gain, such as pregnancy; tightness, overuse or poor biomechanics in the calf and Achilles tendon.

Foot pronation, where the arches collapse and put pressure on the medial aspect of the foot and plantar fascia

Symptoms include a sharp “stabbing” pain in the heel on standing or walking, particularly in the morning or after long periods of sitting, a “burning” horseshoe ring of pain in the back of the heel, and tension in the Achilles tendon and the calf, all leading to limping while walking. The pain is likely to ease on movement throughout the day.

One of the most common foot complaints it effects 10% of people at some time during their life. While men can get plantar fasciitis, it’s more commonly reported in women, those with very high or low foot arches, pregnant women and those with poor biomechanics while walking or running.

A physiotherapist or podiatrist can make a diagnosis based on your symptoms, although if it has been present for a long period of time (6 months or more), a bone spur may have developed and will require an ultrasound for diagnosis.

Plantar fasciitis is considered a chronic issue and should be treated as soon as possible. The longer it goes on for, the worse it will be come and the harder it will be to treat.
A combination of different treatments may help; 
1. Rest- ease off the running and switch to swimming or a low impact exercise to rest the feet; 
2. icing the sole of the foot and elevation at the end of the day will help ease the inflammation – keep a bottle of water in the freezer for rolling on the bottom of the foot;
3. wearing appropriate footwear such as shoes with good cushioning and appropriate arch supports – be fitted for running shoes that support your arch and cushion your heel, put away the high heels and switch to comfortable flats, orthotic supports from a podiatrist or heel pads inside shoes can also help ease the pain;
4. stretching to the calves and hamstrings, before and after exercise or a day on your feet, rolling the sole of the foot over a ball to stretch the fascia are all good at home treatments;
5. massage, acupuncture and electro and dry-needling are very effective treatment options.

While needling the sensitive areas of the foot can be a daunting prospect there is good evidence it can be used as a good alternative option before proceeding to more invasive therapies of plantar fasciitis.

Shock wave therapy for heel pain

If the condition goes on untreated, it can lead to complications such as spurs in the heel and may require more invasive treatments such as steroid injections, shockwave therapy or surgery.

There are certain things that you can do to try to prevent plantar fasciitis, especially if you have had it before. These include:
• being fitted for, and regularly updating training shoes used for running or walking;
• wearing shoes with good cushioning in the heels and appropriate arch support;
• reducing body weight, not always an easy option but it can take the pressure off the bottom of our feet;
• stretching the plantar fascia and Achilles tendon, especially before exercise;
• avoiding exercising or standing on hard surfaces.

Download our fact sheet

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Ice or Heat. Which Should I Use?

You’ve probably been told by your physical therapist on different occasions to use ice or heat on your injury. Both have benefits, but first you need to know when and how to use them.

Ice is most commonly used for acute injuries. RICER; Rest, Ice, Compression, Elevation, Referral – is a basic first aid practice for soft tissue injuries and should  be applied for the first 48 to 72 hours. For example, if you were to sprain your ankle, stop what you’re doing, apply ice to the injury, wrap a compression bandage around the ankle and keep it elevated above the level of the heart (eg. lie down with the ankle on a couple pillows) until you can see an appropriate practitioner such as your GP or a physiotherapist.

Ice will help minimize swelling and inflammation in the area, and reduce bleeding into the tissues, muscle spasm and pain.

After the initial 72 hours of an injury, it is recommended that you use  either ice or heat, depending on your preference.

If you haven’t got any muscle tearing or visible swelling, it’s likely you don’t have inflammation and don’t necessarily need ice. Basically it boils down to whether you suffered a nasty enough accident to have actually damaged tissue. Here’s a checklist;

  • Did the pain hit you suddenly during strong stretching or a moment of athletic intensity? Were you lifting something way too darn heavy and/or awkward? In other words, did you have an “oh sh*t” moment?
  • Is there a spot in the muscle that’s extremely sensitive to poking? (It may even be little bit deformed — is there a bump or a depression?)
  • Is the skin flushed and hot? Does it look puffy? [1]

Generally heat is recommended to soften muscle tissue and help you relax.
In a standardised trial of applying heat and cold for low back pain, the results created little difference and the best results were based on the patients preference. [2]

How to apply ice?
Once the injury is elevated, wrap an ice pack in a cloth and apply for 20 minutes, remove for 20 minutes, reapply for 20 minutes.  Continue to ice and remove while the injury is inflamed. Ice should not be applied directly to the skin, as it can burn.

Instant ice pack

An ice pack could be anything from some ice cubes in a plastic bag to a single or reusable chemist bought gel pack. Sporting facility first aid packs often have instant disposable ice packs that do not need to be frozen and are activated by squeezing or shaking.

How to apply heat?
Heat therapy may be used on a muscle injury after 72 hours, or when there is no swelling and inflammation. A heat pad that has a consistent controllable temperature is best but most likely you will have access to a wheat bag or hot water bottle. Test the heat of the pack before applying and wrap in a towel before applying to the area, to reduce the risk of burns. A superficial or minor  injury may only need 15-20 minutes of heat at a time but deeper or more serious muscle tears may need longer heat.

moist heat pad

Moist or dry heat? 
Again it is personal preference. Many prefer dry heat, such as heat pad or sauna for muscle injuries but others like moist heat such as a warm bath, steam room or a moist heat pack for deeper pain like arthritis or more serious muscle tears.

Heat is not recommended if you have skin problems such as dermatitis, or if you have sensitisation problems such as with diabetes.

Do not apply ice or heat if you are in any way cognitively impaired.

At Malvern Massage we have microwavable wheat bags available. If you’re partial to a warm bath for your sore muscles, try this sore muscle bath soak;

Sore Muscle Soak

Ingredients:

  • 1 cup of Epsom salt
  • 1 cup of baking soda
  • 7-10 drops of peppermint oil
  • 7-10 drops of lavender oil

Directions:

  1. Begin by mixing your Epsom salt and baking soda in a bowl. Mix well.
  2. Add your oils at this time. Fresh herbs or rose petals can be added for extra aroma.
  3. Continue mixing well. The moisture from the herbs and oils may cause some clumping. This is not a big deal. Just use your spoon to break through the clumps.
  4. Store the mixture in a glass jar with lid or air tight container. I like to let it sit for a few hours before using.
  5. To use your homemade sore muscle soak, just pour it into a running bath. The lavender will help you relax and ease muscle tension, the mint will help revitalize, and the Epsom salt and baking soda will help with inflammation and pain.
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How can massage help ease neck pain?

What causes neck pain?
Examples of common conditions causing neck pain are muscle strain, neck injury such as in whiplash, degenerative disc disease, herniated disc, or nerve compression. Neck pain can also come from common infections, such as virus infection of the throat, leading to swelling of the lymph nodes (glands).

More serious neck pain could also be caused by infection of the spinal bone or meningitis; chronic conditions like osteoarthritis or from autoimmune disorders such as fibromyalgia or rheumatoid arthritis.

However, most commonly, neck pain is caused by muscle tension from poor posture in prolonged activities such as sitting at a desk or driving.

Signs and symptoms of neck pain include; aching in the area, stiffness, loss of range or movement, and occasionally numbness or tingling in the hands.

The neck is made up of various structures including the cervical vertebrae that surround the spinal cord. The nerves of the head and upper extremities extend from between these vertebrae. The neck is also a hub for lymphatic drainage, with a convergence of lymph nodes and vessels draining through the supraclavicular lymph nodes to be filtered or disposed of by the larger organs. Not to forget the multitude muscles that either support or operate movement the upper back, neck, head and shoulder area.

The most common cause of neck pain is muscle strain, in which a muscle is stretched too far and may tear. Neck muscle strain is typically caused by poor posture or support, such as sleeping with the neck in awkward positions.

Most neck muscle strains are alleviated using heat or ice, over-the-counter pain medications, massage and stretching.

Muscles of the neck

How can massage can help alleviate or manage pain from some of these conditions?
By assessing the location and cause of your pain through conversation of your history, looking at your range of movement and identifying what the underlying cause of your pain may be. Also assessing your posture and weaknesses, as well as tension that could be the cause of your pain, and considering other stress factors that could be impacting on your pain.

Sometimes massage is not appropriate and you may need to be referred to another practitioner, such as your GP or physiotherapist for assessment of disc or joint related issues. You may only need a few appointments with another practitioner before being able to have massage again.

After assessment your massage therapist will make a plan for the treatment, and for following treatments that you may require. They will then treat you with the use of trigger point therapy, myofascial release, deep tissue massage, stretching techniques such as PNF and possibly dry needling or cupping.

Lateral neck stretch

Following the treatment the massage therapist will go through an at-home aftercare plan to assist your improvement between visits and speed up your recovery. Such aftercare might include adjusting your posture at work or at home, stretches, foam rolling or using a spikey ball, the use of heat or ice and resting the muscle. A follow up appointment is usually required after the initial visit to reassess the injury and make a further plan for your recovery.

Example of poor and good posture at the desk
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Winter Special – Manual Lymphatic Drainage

Winter Special

From now until the end of August I am offering a 45  minute winter special on manual lymphatic drainage treatments to help you kick those winter sniffles.

The lymphatic system circulates lymph fluid through the body to help fight infection – from cancer to the common cold. It also carries away waste from the tissues to be flushed out of our body.

Manual lymphatic drainage helps the body to carry out this process by stimulating the lymph nodes and pump fluid through the nodes, with a slow and gentle massaging technique. It can flush out cold and flu bugs, clear sinuses and remove excess fluid.

The 45 minute head, shoulders, neck, face and scalp treatment is gentle and relaxing, and a great way to support your immune system in a natural way. Book on it’s own or add it onto a 45 minute relaxation massage for a full body experience!

$65 for 45 minutes

Book Online and chose “Winter Special” from the booking menu.

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Foam Rolling: 10 Top Rolls

A foam roller is a great tool for self massage and fascial release for anyone, but is particularly convenient and beneficial for those who are doing a lot of sport or exercise.

What is a foam roller?

All it is, is a cylindrical piece of polyethylene foam or EVA. They come in varied lengths and diameter, shape, and density. A typical foam roller is usually between 40 cm and metre in length and around 20 cm in diameter. Some come in varied density, often colour coded based on the firmness. They also come in various surfaces like ridged or noduled for aiding fascial release. They are also available in contoured shapes to get into smaller areas like the ankles or neck, and ‘rolling pin’ versions are available for use on areas like the quads or front of the body.

How does it work?

Foam rolling is a way to massage yourself with the benefits of deep tissue pressure and myofascial release. Myofascial release means, releasing the muscles and the connective tissue, fascia, that surrounds the muscle. Both can become restricted through exercise, overuse or misuse of the muscle and can require some help to release. Slow or sustained pressure on the roller can help release the muscle and fascia. The roller can also be used to help release trigger points, or knots, that build up in the muscle and cause localised and referral pain.

How do I use a foam roller?

There are lots of ways to use a roller to aid self massage but the best way to start is simple, rolling. Depending on your flexibility, it can be difficult to get in and out of position to use a roller, especially because it often requires you to get on the floor and roll over the roller.

  • Check you are wearing fitted, comfortable clothing, some loose clothing can get caught up as you roll. The same can be said for long hair. Be sure to tie it up.
  • You can roll directly on the floor or a yoga mat. There are some techniques, rolling against a wall but be careful if you’re already injured, you don’t want to slip or fall while rolling.
  • Don’t over do it! Often 30 to 45 seconds of rolling at a comfortable pressure is enough at one time. Too much pressure or prolonged periods of rolling could worsen your injury.
  • Don’t do it all at once. A couple short sessions of rolling might be better than one long one. Try just four rolls, up and down the muscle, two to three times a day.
  • If you want to release a trigger point, roll up the muscle and sit gently over the knot once you get to it, take a deep breath and either wait for the knot to release, or ease off the pressure after a few seconds and keep rolling. Repeat that once or twice more until the knot has eased.
  • Don’t roll over boney joints or inflammation. It will be painful and may make the inflammation worse.
  • Use the roller at the end of your exercise, while the muscles are still warm. They can be used in conjunction to stretching. Some get better results from stretching, if they combine it with foam rolling.
  • Don’t just roll directly over the area of tension, try rolling on both sides of the area also, and on the opposite side. For example, you’re tight in the hamstrings, roll the hamstrings, but also roll the glutes, calves and quads, just to cover all the possible causes of the tight hamstrings.

Of course, foam rolling doesn’t replace the valued hands and expertise of a trust massage therapist but it can ease off tension, prolong your visits between massages and help protect your muscles from further tension and possible injury. And if you’re not sure what you’re doing or want some tips and advice, just ask your massage or physical therapist.

 

10 Top Foam Rolling techniques for the whole  body

  1. Upper Back & Shoulders
  2. Calf
  3. Hip Flexors
  4. IT Band
  5. Hamstrings
  6. Quadraceps
  7. Lats
  8. Glutes
  9. Lower Back
  10. Chest/Pecs

 

 

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10 Benefits of a Good Night’s Sleep

Sleep is integral to our health and wellbeing. Even though science is still learning about the various stages of sleep and how they effect us in our waking lives, there are few things we do know.

  1. Sleep Keeps Your Heart Healthy
  2. Sleep is an essential part of keeping your heart healthy. If you don’t sleep enough, you are at higher risk of cardiovascular disease, regardless of your other healthy life habits.One study looking at 3,000 adults over the age of 45 found that those who slept less than six hours per night were about twice as likely to have a stroke or heart attack as people who slept six to eight hours per night. Researchers believe sleeping too little causes disruptions in underlying health conditions and biological processes, including blood pressure and inflammation.[1]
    1. Sleep May Help Prevent Cancer

    Sleep produces a multitude of hormones and how people sleep can seriously alter the balance of hormones in their bodies, which in turn may influence cancer progression. Cortisol and melatonin, hormones that are produced during sleep, have been linked to breast cancer. Melatonin is an anti-oxidant capable of preventing damage to DNA that can lead to cancer.[2]

    1. Sleep Reduces Stress

    Scientists also are discovering that our bodies have a built-in way of dealing with stressful emotions and bad memories that is closely tied to sleeping. In the REM stage of sleep, which is when dreams occur, levels of stress hormones decrease. “During REM sleep, memories are being reactivated, put in perspective and connected and integrated, but in a state where stress neurochemicals are beneficially suppressed,” said Els van der Helm, a doctoral student in psychology at UC Berkeley and lead author of a recent study on dreams. [3]

    1. Sleep Reduces Inflammation

    Scientific experiments have now found that inflammation is often increased or unbalanced in individuals with sleep-related disorders including insomnia, sleep apnea, and restless legs syndrome. Small proteins called cytokines allow cells including brain cells to communicate with each other and prompt inflammation. Many pro-inflammatory cytokines regulate sleep, health, and physiological functions such as cognition, mood, performance, and fatigue, all of which are affected by sleep loss and disease. These pro-inflammatory cytokines are enhanced in the brain with sleep loss and are elevated in the brain at times of the day when one sleeps more. However, the exact mechanisms that regulate these inflammatory-sleep altering molecules have been elusive. It is also important to note that not all inflammation is bad and inflammation is vital for many normal body functions and responses to infection — i.e., too much inflammation or not having the proper inflammatory response during the time that the body requires it can be problematic. [4]

    1. Sleep Improves Your Memory

    Research has shown that sleep aids learning and memory function in two primary ways. Firstly, when sleep deprived we cannot focus our attention as well as when we have had a good night’s sleep, and therefore do not retain memories as efficiently. Secondly, researchers now hypothesize that slow-wave sleep (SWS), which is deep, restorative sleep, also plays a significant role in declarative memory by processing and consolidating newly acquired information. [5]

    1. Sleep Makes You Smarter

    Understanding the various stages of sleep has helped researchers understand how it can affect brain activity and motor skills. We know from recordings of brain activity that the patterns our nerve cells or ‘neurones’ fire in when we’re learning during the day are frequently replayed when we’re asleep. It’s as if the brain rehearses what we learnt during the day. [6]

    1. Napping Makes You Even Smarter

    Researchers have also found a 90 minute nap before a lesson could also result in a 20 percent increase in memory retention. Research by Matthew Walker, a professor of psychology and neuroscience at the University of California, Berkeley, published in the journal Current Biology, finds that another phase of sleep, called nonrapid eye movement (NREM) is most closely linked to the learning boost provided by a nap. [7]

    1. Sleep May Help You Lose Weight

    You’re not likely to lose the kilos simply by sleeping, but proper sleep will help you function better throughout the day and increase your opportunity to lose weight. Adversely, people who don’t sleep enough at night risk gaining extra weight, according to John M. Jakicic, director of the Physical Activity and Weight Management Research Center at the University of Pittsburgh.

    “I think poor sleep is a contributing factor to weight gain,” says Jakicic. “When you have poor sleep or lack of sleep, you’re setting a whole cascade of events in motion hormonally that could set you up for weight gain.” [8]

    1. Sleep May Reduce Your Risk of Depression

    Poor sleep and depression are very closely linked; treating one condition will often improve the other. Given that research suggests that 60-90% of patients with depression have insomnia (and approximately 20% of people with depression have sleep apnoea), looking after our sleep to promote good mental health seems imperative.  The Harvard Mental Health Newsletter states that “Once viewed only as symptoms, sleep problems may actually contribute to psychiatric disorders”. People who sleep poorly are much more likely to develop significant mental illness, including depression and anxiety, than those who sleep well. [9]

    1. Sleep Helps the Body Repair Itself

    Research suggests that it’s during REM (Rapid Eye Movement) sleep that the body is able to: restore organs, bones, and tissue; replenish immune cells; and circulate human growth hormone. Sleep has a profound effect on muscle growth and physical well being. [10]

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What is the difference between acupuncture and dry needling?

What is dry needling?

Dry needling, also known as myofasical dry needling or myofascial trigger point needling, is a technique used by myotherapists and other physical therapists to ease muscle tension and pain.

The term ‘dry needling’ was coined by Janet Travell, in her book, Myofascial Pain and Dysfunction: Trigger Point Manual, and it refers to the solid filiform needled used by practitioners, as opposed to a hypodermic needles used for injections. Travell experimented with dry and wet needling techniques, based on traditional and Western acupuncture techniques.

Dry Needling is predominantly comprised of acupuncture techniques; primarily from the Ming dynasty. Trigger points and painful areas are needled with acupuncture needles; in Traditional Chinese Medicine this is termed “ahshi” needling.

The placement of needles in dry needling relies on the theory of trigger points, developed by Travell. A trigger point is a point of contraction in the muscle, where a ‘knot’ has formed, and often results in referral or myofascial pain.

Dry needling practitioners believe that proper technique will elicit a local twitch response (LTR), which is an involuntary spinal cord reflex in which the muscle fibres in the taut band of muscle contract. The LTR indicates the proper placement of the needle in a trigger point and improves the outcome.

No study to date has reported the reliability of trigger point diagnosis and physical diagnosis cannot be recommended as a reliable test for the diagnosis of trigger points. But that said, it is the foundation of most remedial and myotherapy massage treatment, and is widely recognised by other physical therapists.

What is acupuncture?

Simply put, acupuncture works by using needles to stimulate a point on the body that sends a message through pathways in the body called meridians, which connect to our internal organs. In order to have a healthy body and mind, TCM believes Qi needs to be in abundance and circulating freely. Balance is also required. This is the traditional theory which has been around for thousands of years.

Acupuncture has a long history of use in the treatment of a wide range of conditions and used to treat a lot more than just muscular pain. Acupuncturists regularly treat conditions affecting the respiratory, digestive, cardio-vascular, reproductive, urinary and nervous systems.

The placement of needles in acupuncture is very specific and uses protocols of placement for specific stimulation.

Studies into the efficacy of acupuncture have been widely inconsistent with each other, showing that for reducing pain, real acupuncture was no better than ‘sham’ acupuncture (where the skin isn’t penetrated), and concluded that numerous reviews have shown little convincing evidence that acupuncture is an effective treatment for reducing pain. The same review found that neck pain was one of only four types of pain for which a positive effect was suggested, but cautioned that the primary studies used carried a considerable risk of bias. 

The risks of needling

The risks of acupuncture or dry needling are low if you have a competent, certified practitioner using sterile needles. Common side effects include, localised tenderness, minor bleeding or bruising where the needles were inserted.  Single-use, disposable needles are now the practice standard, so the risk of infection is minimal.

Contraindications to acupuncture or dry needling (conditions that should not be treated) include coagulopathy disorders (e.g. hemophilia and advanced liver disease), use of blood thinning medications, severe psychiatric disorders (e.g. psychosis), and skin infections or skin trauma (e.g. burns). Further, electroacupuncture should be avoided on patients with implanted electrical devices (such as pacemakers). The most frequent adverse events include pneumothorax (puncturing of the lung field), and bacterial and viral infections.

Ensure your practitioner is qualified, certified, insured and always follow safe infection control procedures.

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5 Things You’re Doing Wrong While Stretching

1. Static Stretching Before Exercise
Static stretching involves slowly stretching a muscle to its end position and holding it for a short period of time, usually 10-30 seconds. This is the most common form of stretching and is best used when stretching a tight, sore muscle.
If you work in a repetitive job or sit at a desk for long hours, or have overdone it at the gym, then this is the stretch you need. Don’t use this stretch for warming up for exercise, instead perform it a few times a day for up to 30 seconds on the tight muscle.

The best way to warm up for exercise is to perform low-intensity, dynamic movement that is similar to the main type of activity that you will perform. For example;
A five minute walk before a half hour run
Two or three sets of weights at 50-70% of the weight you intend to lift.
Other dynamic warm ups include star-jumps, arm circles, skipping rope… any low impact, low intensity start to a higher intensity workout.

2. You’re Stretching Between Sets.
Even if you really feel the burn after those 10 bicep curls, resist the urge to stretch it out the second you drop the weights. Stretching in between sets can impair performance.

After your initial dynamic stretch at the beginning of your workout, lay off stretching until your workout is done. Turns out, when you stretch one part of your body (like your arms), you activate a central nervous system reflex that affects muscles you haven’t even moved — and impairs their performance too.

3. Overstretching
Think of a stretch for injury as relaxing the muscle, rather than trying to make it longer. If you think of your muscle as a rubber band, it is possible to over stretch that band, and cause further pain and/or injury.
Stretch the muscle to the point you feel a gentle tug of tension and then take deep breaths for 20-30 seconds, then rest for 10 seconds and repeat. You should feel the muscle eventually release, and be able to take the stretch gradually deeper.

4. Bouncing While Stretching
A ballistic stretch uses vigorous momentum, such as rocking a body part back and forth to create a “bouncing” motion. On a cold or injured muscle this action is hard to control the depth of stretch and may lead to further injury.

5. Only Stretching One Muscle
If you’re tight in one area it pays to look up stretches for the whole group of muscles in that area. If you’re unsure, check with your massage therapist or fitness trainer.