Anderson Family Chiropractic

What you Knee’d to know about your child’s knee pain

Tue, 26 Nov 2024 22:51:00 GMT

Osgood-Schlatter disease (OSD) is one of the most common causes for anterior knee pain in growing adolescents. OSD is caused by traction apophysitis of the tibial tubercle and causes inflammation of this region. This means that the patella tendon that originates at the base of the knee cap (patella) and attaches to the shin bone (tibial tubercle) is being irritated and causing inflammation.

OSD most commonly affects children aged 9 – 14 years of age who are undergoing a rapid growth spurt. Children who are actively involved in sports that include running and jumping are also more likely to develop this condition.

The main goal of OSD treatment is to reduce pain and swelling over the tibial tuberosity. Limiting the degree of participation of sport temporarily may aid in a quicker recovery time with less intervention needed. Icing the front of the knee daily to reduce swelling may also be beneficial. Chiropractic treatment of OSD may include joint mobilizations on the tibiofemoral joint and additionally femoroacetabular and talocrural joints to ensure they are not affected by any possible change in gait. Soft tissue therapy to surrounding musculatures such as hamstrings, quadriceps muscles and gastrocnemius may be beneficial. Home strengthening and stretching exercises may additionally be beneficial. Taping of the knee has also been shown to reduce pain and provide support when playing sport.

https://orthoinfo.aaos.org/en/diseases--conditions/osgood-schlatter-disease-knee-pain/

Be one step ahead of your foot pain.

Wed, 20 Nov 2024 03:45:00 GMT

What is plantar fasciitis and how can chiropractic treatment help?

Plantar fasciitis involves collagen degeneration and inflammation of the plantar fascia, a thick band of tissue that runs under the bottom of your foot. Plantar fasciitis is due to degenerative inflammation from the medial calcaneal tuberosity origin and surrounding fascia. The plantar fascia acts as a shock absorber for the foot, as a result, inflammation can occur for a few reasons. Inflammation commonly occurs with a sudden increase in activity, especially after a period of inactivity. Jobs and lifestyle factors that require lots of walking can often exacerbate plantar fasciitis.

Plantar fasciitis commonly presents with sharp pain in the heel to mid-foot region. This pain often occurs when taking your first few steps in the morning, standing for long periods and walking after prolonged sitting. Although plantar fasciitis can have differential diagnoses such as heel spurs, tarsal tunnel syndrome and injuries to the heel’s fat pad, it’s clinical findings are what lead us to an assured diagnosis of plantar fasciitis.

Chiropractic care is regularly used in the treatment of plantar fasciitis and many modalities can be used. Chiropractic treatment for plantar fasciitis can involve manual adjustments, mobilizations, soft tissue therapy, and kinesiology taping. Plantar fasciitis is a condition that often requires patient participating in home rehabilitation exercises.

1. Plantar fasciitis. (2022, January 20). Retrieved November 11, 2024, from https://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/symptoms-causes/syc-20354846

2. Buchanan, B., & Kushner, D. (2022, May 30). Plantar fasciitis - StatPearls - NCBI Bookshelf. Retrieved April 13, 2023, from https://www.ncbi.nlm.nih.gov/books/NBK431073/

Facet Joint Syndrome – A Common Cause of Back and Neck Pain

Mon, 12 Feb 2024 00:53:00 GMT

References:

1. Mayo Clinic (2024) Facet Arthritis https://sportsmedicine.mayoclinic.org/condition/facet-arthritis Accessed 2/24

2. Perolat, R., Kastler, A., Nicot, B., Pellat, J. M., Tahon, F., Attye, A., Heck, O., Boubagra, K., Grand, S., & Krainik, A. (2018). Facet joint syndrome: from diagnosis to interventional management. Insights into imaging, 9(5), 773–789. https://doi.org/10.1007/s13244-018-0638-x

The adult spine is made up of on average 24 individual vertebrae (Some people may have more or less). The back portion of the vertebrae make up the facet joint complex. This is the part of the joint that allows our spines to bend, move and twist. They also give our spine stability throughout these movements, protecting the spinal column and nerves from excessive movement and stress. Just like any other joint in our body, the facet joints can be strained from excessive poor movement, which can cause pain and injury.

Pain from the facet joints can occur after an acute injury, such as a whiplash injury to the neck, or from chronic long term physical stress from heavy workload, poor lifting or high impact physical activity. The pain from the facet joints can be felt locally on the spine, but can also radiate into adjacent areas. Facet joint dysfunction in the neck can cause pain into the head and shoulders, mimicking other types of headaches. Lower back facet joint dysfunction often radiates into the lower limb, mimicking sciatica and lumbar disk herniation. Studies have shown a prevalence of facet joint pain in 27-40% of those with lower back pain (2)

The Chiropractors at Anderson Family Chiropractic Health Centre in Mackay are trained to effectively determine the origin of your pain and determine a treatment plan to help reduce the pain and dysfunction that comes along with facet syndrome and many other types of back, neck and extremity pain.

Hand and Finger Mobility/Dexterity Exercise

Mon, 15 Jan 2024 01:00:00 GMT

Hand and finger mobility and dexterity are not something we often think about in our day to day lives, but is incredibly important in our overall management of health. Lack of mobility in our hands and fingers can cause extra strain on our elbows and shoulders as they work to overcompensate, which over time causes muscle and tendon strain/sprains and increased pain. Here, Dr Kade (Chiropractor) demonstrates a simple exercise you can perform in any place at any time of day, to help keep your fingers mobile and pain free!

Make an O with your thumb and index finger, keeping the rest of your fingers extended.
Hold in place for 10 seconds
Move thumb and finger our into extension
Then, slowly bring your thumb and middle finger together, making another "O" while keeping your other fingers extended.
Hold for 10 seconds
Bring fingers and thumb into extension again
Repeat for ring finger, and then little finger.
Repeat whole process 3 times.

Have you been struggling with arm, wrist, shoulder or neck pain? Give us a call on 07 4942 6930 or book online to make an appointment with on of our Chiropractors at Anderson Family Chiropractic Health Centre in Mackay!

Spikey Ball Self Massage For Feet and Hands

Wed, 07 Jun 2023 05:59:00 GMT

Our Chiropractors and Remedial Massage Therapists often see patients for conditions other than the usual Lower back pain, neck pain and headaches. It is very common for our patients to report that they suffer from pain in their arms and feet, along with or separate from their spinal pain. Fortunately, there is a very easy, cheap tool you can use at home to help relieve some of this tension. The Spikey Massage Ball can be used for self massage on many places, its very easy to use, and can be taken and used anywhere, which is great for people who travel a lot.

Here are 2 simple self massage techniques you can do at home to help minimise your foot and arm pain:

Self Hand/Arm Massage:

1. Using your spikey massage ball, apply gentle pressure onto your forearm

2. Roll back and forth, up and down the forearm into the hands

3. Rub the ball in between your hands

4. Continue For 1 minute

Self Hand/Arm Massage:

1. Using your spikey massage ball, apply gentle pressure onto your forearm

2. Roll back and forth, up and down the forearm into the hands

3. Rub the ball in between your hands

4. Continue For 1 minute

Self Hand/Arm Massage:

1. Using your spikey massage ball, apply gentle pressure onto your forearm

2. Roll back and forth, up and down the forearm into the hands

3. Rub the ball in between your hands

4. Continue For 1 minute

Remember before trying any new exercise or self massage routine please consult with your Chiropractor or Remedial Massage Therapist to determine what is the right treatment for your condition.

Static Vs Active Stretching

Tue, 13 Sep 2022 05:03:00 GMT

Dr Tyson (Chiropractor) is demonstrating some fantastic stretches here, but a very common question we get asked is when should we be stretching? This is a more complex question than it seems as different kinds of stretching are more beneficial at different times.

STATIC STRETCHING is the most well know form of stretching, as this involves putting a muscle into the position of stretch and holding for 30 seconds. The classic "touch your toes" hamstring stretch is a good example of this. This has been shown to be beneficial after exercise to help with muscle and heart rate recovery, but a review of the literature in 2012 actually showed this kind of stretching before exercise could inhibit muscle function and decrease performance!

Instead before exercising we should be doing a form of stretching called DYNAMIC STRETCHING. This involves actively moving muscles back and forth through their entire range of motion 10-20 times. An example of this is a "Leg Pendulum Swing" where you swing one leg forwards and backwards repeatedly. This kind of stretching helps warm up the muscles and increases the heart rate and therefore blood volume, and can help minimize risk of injury. At Anderson Family Chiropractic Health Centre we commonly see back, neck and limb injuries that resulted from improper warming up and cooling down, so our Chiropractors and Remedial Massage Therapists will often prescribe different forms of stretching and exercise to aid in injury recovery.

References:

Simic, L., Sarabon, N. and Markovic, G. (2013), Acute static stretching and performance. Scand J Med Sci Sports, 23: 131-148. https://doi.org/10.1111/j.1600-0838.2012.01444.

Page P. Current concepts in muscle stretching for exercise and rehabilitation. Int J Sports Phys Ther. 2012 Feb;7(1):109-19. PMID: 22319684; PMCID: PMC3273886.x

Rotator Cuff Internal And External Rotation Exercise

Tue, 21 Jun 2022 02:44:00 GMT

A very common condition our Chiropractors and Remedial Massage Therapists at Anderson Family Chiropractic in Mackay see is Rotator Cuff Tendonitis, which often comes along with neck pain, shoulder pain and even back pain. In these photos Dr Jason (Chiropractor) is demonstrating a simple exercise to help stretch and strengthen the small but powerful muscles that help keep the shoulders strong and flexible.

The key to shoulder strengthening exercises is to do them slowly, throughout the full range of motion, in order to achieve maximum muscle contraction.

External Rotation: Attach Theraband to a door handle. Standing sideways to the door with feet shoulder width apart and looking straight ahead, have your elbows tucked into your side. With cord in hand, move hand away from body as far as comfortable then return to start position (slowly).

Internal Rotation: As above, take the cord in hand with elbow flexed to 90 degrees and slowly move arm towards your chest then return to start position.

Repeat this exercise for 3 sets of 10 movements on each arm.

Before trying out a new rehab exercise always make an appointment with your Chiropractor or Remedial Massage Therapist to determine whether the exercise is right for you.

Hormones, Pelvic Girdle Pain and How Chiropractic Can Help During Pregnancy

Tue, 07 Jun 2022 05:47:00 GMT

One of the most common conditions we see pregnant people presenting to our Chiropractors with is Pelvic Girdle Pain. The pelvic girdle is made up of the two pelvic bones and the sacrum (tailbone) that join up at the front at the pubic joint, and at the back via two joints called the sacroiliac joints. Pregnant people will often develop pain around these joints, both around the lower back and hips and around the front over the groin and pubic area. People are often surprised at how early this pain can start to present, usually even before their stomach starts to grow! One of the causes of this is a hormone called Relaxin. Our bodies produce this hormone during pregnancy to help relax our pelvis to accommodate the growing baby and prepare for labour, but also makes our ribcage more flexible to help with the increase demand for oxygen, and help our blood vessels pump the extra blood volume around. The body's production of this hormone actually peaks at 12 weeks of pregnancy, at the end of the first trimester, which is how it can cause back pain before any weight or centre of gravity changes. During later 2nd trimester and 3rd trimester as the belly gets bigger and the belly moves forward, this puts extra strain on the back and pelvis, which is becoming more flexible as the body prepares to give birth.

Thankfully there are many ways Chiropractors can help with these conditions. A 2013 study showed that combining manual therapies such as Chiropractic Adjustments with at-home advice and guided exercise can help decrease pain and maximize function through all stages of pregnancy, right from the first trimester up until birth!

Are you suffering with pregnancy pain needlessly? Give Anderson Family Chiropractic in Mackay a call on 07 4942 6930 or book online to find out how our Chiropractors can help.

References:

https://www.verywellfamily.com/what-is-relaxin-5180381

George JW, Skaggs CD, Thompson PA, Nelson DM, Gavard JA, Gross GA. A randomized controlled trial comparing a multimodal intervention and standard obstetrics care for low back and pelvic pain in pregnancy. Am J Obstet Gynecol. 2013 Apr;208(4):295.e1-7. doi: 10.1016/j.ajog.2012.10.869. Epub 2012 Oct 23. Erratum in: Am J Obstet Gynecol. 2014 Jun;210(6):574-5. PMID: 23123166.

#pregnancybackpain #pregnancypain #pregnancypains #chiroformums #chiroforwomen

#andersonfamilychiro #chiropractormackay #thirdtrimesterproblems #pregnancybackache #pelvicgirdlepain #chiropracticandpregnancy #womenshealthchiro #womenshealthmatters

What is that Clicking Thing?? The Activator and How it Works

Tue, 19 Apr 2022 04:02:00 GMT

The Handheld Adjusting Tool, also know as an Activator, is a spring loaded device that when used applies a very quick, specific force to a joint to help restore movement, and it has been shown to be effective in helping spinal pain and Trigger Point (Muscle) Pain. Chiropractors can use this tool in addition to or as an alternative to the traditional hands on (Manual) style of adjusting. It can be a very useful tool for use on patients who are less mobile and have trouble lying down, as it can be used to adjust in any position. It can also be used for people who do not like the "cracking" sound that comes with a standard Manual adjustment, as it achieves the same goal of restoring proper movement to a joint. This makes it an effective and gentle alternative which can be used on people of all ages, from very young to elderly. It is also often used during pregnancy adjusting. All our Chiropractors at Anderson Family Chiropractic Health Centre in Mackay have training in using handheld adjusting tools and other low force techniques, as well as the traditional hands on style of adjusting. Your Chiropractors will assess your individual needs to determine exactly what style of treatment is best for you!

Reference:

Huggins T, Boras AL, Gleberzon BJ, et al. Clinical effectiveness of the activator adjusting instrument in the management of musculoskeletal disorders: a systematic review of the literature. Journal of the Canadian Chiropractic Association 2012;56(1):49-57

Pregnancy Stretch #3 Hip Adductor Stretch

Thu, 26 Aug 2021 02:45:00 GMT

Updated: Jun 7, 2022

This stretch can help with hip and pelvic mobility, and is very good if you've been on your feet and walking around during late stage pregnancy, as the forward pelvic tilt increases. It can also be useful for pelvic girdle pain during pregnancy, also known as Pubic Symphysis Dysfunction. This stretch can help mitigate the issues caused by the forward pelvic tilt during the late stages of pregnancy, a problem that Dr Kade (Chiropractor) knew all too well! Always consult with your Chiropractor or Remedial Massage Therapist at Anderson Family Chiropractic in Mackay before attempting an exercise to make sure it is right for you.

Pregnancy Stretch #2 Modified Childs Pose

Tue, 17 Aug 2021 03:09:00 GMT

This is a great relaxing stretch for the whole back, hips and legs, and can be done in any stage of pregnancy and post-partum. Dr Kade (Chiropractor) from Anderson Family Chiropractic in Mackay did this stretch daily throughout her pregnancy, and along with Chiropractic adjustments it helped keep her back and pelvis mobile and pain-free. Always talk with your Chiropractor or Remedial Massage Therapist about what exercises are right for you.

Updated: Jun 7, 2022

Pregnancy Stretch #1 Cat/Cow

Wed, 21 Jul 2021 03:04:00 GMT

Updated: Jun 7, 2022

Dr Kade Anderson (Chiropractor) is demonstrating the Cat/Cow stretch, one of the stretches that she has been using to keep lower back pain and sciatica away during her pregnancy. This stretch can be great for the lumbar and gluteal muscles, and can be safely modified for pregnancy. Make sure you talk to one of the Chiropractors or Remedial Massage Therapists at Anderson Family Chiropractic in Mackay about modifying exercises if you are pregnant or injured to make sure you are doing the right thing for your body.

Chiropractic and Pregnancy

Mon, 05 Jul 2021 03:15:00 GMT

Updated: Jun 7, 2022

Dr Kade (Chiropractor) is passionate about looking after the health and wellbeing of pregnant woman throughout their pre and post partum stages, but a lot of people don't know how Chiropractic care can help them during pregnancy. She sat down with Hayley Wilson, a Birth Educator and Doula in Mackay to discuss exactly how Chiropractic can help with a variety of common pregnancy complaints. Are you pregnant and want to give yourself the best chance of a smooth pregnancy with less pain and better mobility? Give Anderson Family Chiropractic in Mackay a call on 07 4942 6930 !

Rotator Cuff (Shoulder) Stretches

Mon, 15 Mar 2021 02:43:00 GMT

Updated: Jun 7, 2022

Stretch Time! In this video, Dr Lucas (Chiropractor) talks about the different muscles that make up the rotator cuff, and demonstrates some stretches that can help aid in mobility of the shoulder, and enhance your results from your Chiropractic Adjustments and Remedial Massages. Need help with a shoulder problem? Give Anderson Family Chiropractic in Mackay a call and see how we can help you!

What is Sciatica?

Fri, 19 Feb 2021 03:20:00 GMT

Updated: Jun 7, 2022

Sciatica is a very common condition we see in practice affecting the low back and pelvis region, but there is a lot of misconception on what sciatica actually is. In this video Dr Kade (Chiropractor) explains exactly what sciatica is, what can cause it and what Chiropractors can do to address this problem. Give Anderson Family Chiropractic in Mackay a call on 07 4942 6930 and see how our Chiropractors and Massage Therapists could help you!

Archies Thongs Now in Stock!

Wed, 20 Jan 2021 03:33:00 GMT

We here at Anderson Family Chiropractic in Mackay are so excited to now be stocking Archies! A common problem that our Chiropractors and Remedial Massage Therapists see in practice is foot pain, which can often be exacerbated by unsupportive shoes. Other conditions that can be exacerbated by bad footwear are knee pain, hip pain and lower back pain.

Archies are a great alternative to regular thongs as they are tighter fitting, lightweight and have inbuilt arch support so you can wear them for longer without issue. They're also a bargain at just $35! Try on a pair at your next visit!

You’re a Machine! Kinetic Chains and Biomechanics

Tue, 12 Jan 2021 04:29:00 GMT

Even though self-care is a relatively new concept and it has become more acceptable to take some “me time”, the advice has been present for millennia. The saying “Treat your body like a temple” was even quoted in the bible. However, the body can also be seen as a massive, complex machine. With joints, muscles, and ligaments working together, it utilises systems that help to keep it functioning as well as possible. This is the study of Biomechanics (how the body moves) and we will be discussing why everything is connected and why issues can come from the most unlikely places.

Now a machine is made up of moving parts all working together, and the body is no different. First, you have the joints, which provide the supporting structure and framework for everything to work off. Next, connecting bones to other bones, you have ligaments, which are like thick rope holding them together and providing stability and keeping the joints within their proper range of motion. Lastly, you have your muscles, which in essence are like tight bungee cords that help pull the joints and control their motion. The rest, like veins, organs, and skin, is all in essence there to allow these structures to do their job. And as long as all of these structures are working together well, the machine runs smoothly and functions fully. But what happens when they aren’t?

Say, for instance, you had one of the cords in the machine which connected from one piece to another, and controlled a particular motion, like bending the joint between them. And if that cord got used a lot over time, it would stretch until it would lose its elasticity and wouldn’t stretch back as strongly wouldn’t it? That would cause issues, and you would know that that joint wouldn't work as well as it should. This is called “Viscoelastic creep”, and occurs in muscles that are overused. Muscles that contract and hold for long periods don't release as well as they should and lose function.

However, luckily for you, you built your machine so there are a lot of cords that help do a similar job to the one that isn't working well anymore. So you can still use the machine, but not at full function. But as you start to do another function, that dysfunctional cord was also helping with this new job, so it has a bit more trouble than usual to do this job now. This puts more strain on the other cords to pick up the slack and makes them more susceptible to the same loss of elasticity, and the cycle starts to continue with each new motion. Eventually, the strain of pretty ordinary functions might overwhelm your machine, and it starts to wear down or break apart. And even though the signs were there, with the machine's computer (your nervous system) telling you that some small problems had come up because it still worked well enough, you just let them go, until they became a big problem, and harder to fix.

All of this chain reaction comes from a phenomenon called “the kinetic chain”, which, simplified, is most of what has just been explained; the body uses multiple joints, muscles, and ligaments in different areas to help with simple motions. For example, hanging from a bar uses all of the hand, forearm, upper arm, chest, and shoulder muscles, even though you are just holding the bar with your hands. Each larger muscle helps the smaller ones, and stronger joints will help take the weight off the weaker ones to make sure the body works at its optimal function.

So that is where Chiropractors step in. When your body's “check engine” light comes on, we help give your body a tune-up before the small problem turns into a part replacement. In the long run, Chiropractic care can help keep your body in good shape and improve the way your body copes with day to day stress more effectively. So if you would like to come in for a service, feel free to call on 07 4942 6930 to make an appointment with one of our three Chiropractors, who can let you know how much of a tune-up your body really needs.

Acute Torticollis: the how, what and why of wry (neck)

Thu, 03 Dec 2020 01:17:00 GMT

Hi all, Dr Lucas here. Over the last few months we have been pretty busy in the clinic with both the expansion and renovation into the space next door, and with patients coming in for treatment and care. However, something that intrigued me within the period was how many people of Mackay were coming in with less common issues. In the case of “wry neck”, I have seen more people within 2 weeks than 3 months with the condition. As such, I felt that I should clear up some of the misconceptions and educate those who may be wondering; What is “wry neck”?

Acute Spasmodic Torticollis, aka “wry neck”, is a condition which is surrounded with mystery as to what exactly causes it to come on for normal people. Torticollis in general has many causes for afflicted people according to Goel, A 2019, such as structural changes to the bone and muscle in the neck from birth trauma or incorrect healing, however for most people it comes on randomly and people mostly just wake with it one day for no reason. There have been a few cases in which infection and swelling of lymph nodes has caused temporary symptoms for a day or two, but spasmodic torticollis usually lasts anywhere from 7-12 days. In the spasmodic cases, symptoms include a painful twisting and bending of the neck with the neck stuck in that position and headaches. This can sometimes also happen from holding a fixed position for long periods, such as reading, desk or computer work or couch potatoing (unfortunately for those in quarantine).

The scientific reason for this type of muscle spasm is due to a phenomenon known as “viscoelastic creep”. This occurs due to the structure of the muscle and the way muscles contract. Muscles are made up of long fibres which have microscopic “hooks” on them. When they contract and hold, the muscles drag themselves further up each other, then the hooks on either side catch each other and hold strong. Once the impulse controlling the muscle tells it to let go, it releases the hooks and returns to its normal position. However for long periods of fixed contraction, sometimes the muscle doesn’t unhook and holds its tight position, which in the Sternocleidomastoid muscle (front of the neck slightly off centre to the collar bone) causes the stuck position which defines “wry neck” (head down, pulled to one side looking towards the armpit).

However, although it may feel like you are completely stuck and immobile, there are treatment modalities which can help calm down the spasm and tension. Since this is a biomechanical problem, it is something that is very commonly treated by chiropractors. We do this by using mobilisations and adjustments to help move the stuck joints and improve their motion, as well as using massage and stretching to help loosen affected muscles and gently to bring the neck back to its original position. If you or anyone you know tends to get a very stiff neck or shoulders, or you find you wake up with a wry neck, contact us at Anderson Family Chiropractic in Mackay on 07 4942 6930 to organise a consultation and treatment with our chiropractors or massage therapists.

Goel A. (2019). Torticollis and rotatory atlantoaxial dislocation: A clinical review. Journal of craniovertebral junction & spine, 10(2), 77–87. https://doi.org/10.4103/jcvjs.JCVJS_40_19

Gastrocnemius and Soleus Stretch (Calf)

Wed, 16 Sep 2020 03:08:00 GMT

Updated: Feb 19, 2021

Dr Lucas (Chiropractor) is demonstrating how to stretch the 2 major muscles in the calf - the Gastrocnemius and Soleus muscles. This is a great stretch for runners, or anyone who sufferers from pain at the back of the ankle or knees. If these are problems you suffer with make sure to mention this to the Chiropractor or Massage Therapist at Anderson Family Chiropractic, Mackay!

Are you metal enough? A look into Iron deficiency Anaemia and fatigue

Fri, 04 Sep 2020 00:21:00 GMT

In our day and age, fatigue is extremely common. It seems as though once you hit the teenage years and have responsibilities, it all starts going downhill from there. Usually fatigue comes from one of 3 factors; physiological, psychological and occupational. Occupational fatigue is due to work and its related stressors such as long hours, excessive work and stressful situations. Psychological factors include relationship stresses, social stresses and mental health issues such as depression. However physiological stresses are the most common and the most extensive. This blog post will be discussing these stresses, and in particular nutritional deficiencies which contribute to fatigue.

Physiological stresses on the body which contribute to fatigue include sleep deficiency, nutritional deficiency and lack of exercise. Lack of exercise is pretty self explanatory, with sedentary lifestyles having a major impact on energy levels within the body. Sleep deficiency is a bit more complex, with quality and quantity of sleep being important in combating fatigue. After all, you can usually feel more refreshed after a good 6 hour sleep than a bad 8 hour one. Things that can help with this is limiting screen time before bedtime, only using your bed for sleeping and setting a particular bedtime and sticking to that rhythm. Lastly and most importantly, diet and nutrition are heavy contributors when it comes to sleep quality and fatigue.

Nutrient deficiencies that have been found to contribute to fatigue include Vitamin D, B12, Magnesium, Iron and Potassium. Firstly Vitamin D, which is sourced from sunlight, helps individual cell metabolism and energy creation. Secondly, B12 or Folate is sourced from leafy greens and allows the body to produce red blood cells, which when deficient decreases the ability of the body to supply oxygen to the cells. Magnesium deficiency causes weakness within the muscles, not so much a feeling of fatigue as more weakness or heaviness. Potassium deficiency can cause weakness in the muscles as well as a decrease in how effectively your body can metabolise nutrients and integrate them into the cells. However, the most common and well known is iron deficiency.

Iron deficiency anaemia is a condition which starts as a deficiency of iron within the body, however this causes many follow-on effects. Firstly, iron is integral as a building block for haemoglobin, the component of blood which stores and carries oxygen to the cells. Without oxygen, the cells cannot produce energy and will decrease function and weaken. When the body starts to run low on oxygen, it reroutes the blood to the organs for important functions and takes it away from the limbs and less important areas. This causes tiredness, numbness and tingling in the areas lacking blood, just like when you sit or lay on your arm and it goes numb. However, if this doesn’t work to increase oxygen to the brain enough, it can cause chronic headaches, lightheadedness or dizziness. Here at Anderson Family Chiropractic in Mackay we often see patients who complain of muscle weakness, tingling and numbness in limbs, and fatigue and we find that frequently Chiropractic care and/or soft tissue work or Remedial Massage can help with these issues. Ultimately this type of anaemia will require a diagnosis and treatment by a GP with supplementation, so if you find that no matter how much you sleep you still feel fatigued and suffer from these symptoms, you may want to consult your GP to discuss possible causes.

Iron deficiency anemia - Symptoms and causes. (2020). Retrieved 17 July 2020, from https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034

Tardy, A. L., Pouteau, E., Marquez, D., Yilmaz, C., & Scholey, A. (2020). Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients, 12(1), 228. https://doi.org/10.3390/nu12010228

Here we see a severely anaemic patient.....almost terminally so (poor Harold has seen better days)

Movement is life: Why proper spinal motion is important

Mon, 27 Jul 2020 16:40:58 GMT

In science, there are 7 key characteristics which define something as “alive”. These are Nutrition, Respiration, Excretion, Growth, Reproduction, Sensitivity and Movement. It then stands to reason that without movement, one cannot be alive, even though some people's Netflix binging habits would try to prove otherwise. This is especially important within us as humans, as we have a sensory system which works solely to help us understand how our body is positioned. This sense is called Proprioception, and it allows us to do both our everyday actions without thinking and more fine skilled tasks without consciously having to use vision to guide us. Without it, we would not be able to do many simple tasks like walking or eating without a mirror guiding us.

Proprioception originates from sensory fibres within the muscles of the body. These sense contraction of the small muscle fibres within the muscle itself and send information on the force and direction of the movement to the brain through the spinal cord. However, not all muscles were created equal, and the smaller the muscle, the more sensory fibres exist within it and the more sensory information can be collected for the brain to process. This makes sense, as smaller muscles usually guide movement more than larger ones which tend to do the heavy lifting, literally.

One thing to consider then is how receptive to motion the spine is, with a majority of the musculature being stabilisation based, and only connecting the short distances between vertebrae (usually from 2-10mm maximum). And it has to be, since the spine protects the most important nervous structure in the body (apart from the brain), the spinal cord. Without very precise information on the position of the spine, it could create major pain and sensory changes if it happened to start moving in a way that would compress those nervous structures. It only takes the weight of a 10c coin to cause irritation to the nerves, and they run through gaps between vertebrae less than 7mm wide (Sangari, Dossous, Heineman & Mtui, 2015).

Since these sensory receptors only respond to motion, restriction and immobility of spinal segments can cause decrease or loss of proprioceptive function of the area. This means the brain loses signal, and takes guesses as to what it should do without the constant updated feed of info. This can cause injury by either over-compensation or under-compensation, but in all cases, it results in decreased function in the area.

When chiropractors adjust restricted joints, it is not just the release of pressure located within the joint but the rapid stretch of the muscles supporting the area and the reactivation of the sensory fibres and proprioception within the brain. And once the brain understands how the spine is functioning with the new information from the adjustment, it can start to work on improving the motion and further decreasing risk of injury to the area in the future.

If you are experiencing restriction or pain within your neck, back or any other joints, feel free to book a consultation with our Chiropractors at Anderson Family Chiropractic Mackay to examine and discuss possible changes to your spinal function on 07 4942 6930 .

Sangari, S., Dossous, P., Heineman, T., & Mtui, E. (2015). Dimensions and Anatomical Variants of the Foramen Transversarium of Typical Cervical Vertebrae. Anatomy Research International, 2015, 1-5. doi: 10.1155/2015/391823

Did hard work ever kill anyone? A look into Repetitive Stress Injuries (RSI’s)

Mon, 13 Jul 2020 14:39:26 GMT

It’s a saying as old as time, and one which is a staple of parents, bosses and teachers alike. However, with reports of ⅓ of all worker compensation claims being due to Repetitive Stress Injuries (RSI’s), it may not kill you but can certainly cause problems if left unchecked.

RSI’s are a broad term for injuries which can be as a result of repetitive overuse of particular muscles, joints or ligaments. These include Carpal Tunnel Syndrome, Osteoarthritis, Tendonitis, Synovitis and Bursitis and although occurring anywhere in the body, are most prevalent in the upper limb, in particular the wrists, hands and elbows. They cause acute pain with motion and create local inflammation and damage to the area, and in the case of Carpal Tunnel Syndrome, can cause sharp electric pain in the wrists and hands. It can also create vascular constriction and nerve compression in chronic cases.

Snook et al, 1997, quote that forces approximately 5% of the body weight at 15 repetitions per minute over a work day in the wrist and forearm can cause significant changes to power, sensitivity and stability within the loaded wrist.

Secondly, it has been shown that constant vibratory stimulus within the gripped hand such as from equipment and heavy machinery can create similar symptoms and has been actively linked to causing Carpal Tunnel Syndrome. Additionally, the constant activation of the gripping within the hands can cause inflammation at the tendons of the forearm muscles and even constriction of blood flow to the area.

Lastly, constant use of muscle groups without release, such as in a working scenario, can cause the muscle to constrict semi-permanently. This creates both a decrease in flexibility and strength, as the lack of ability to contract leaves the muscle weakened and susceptible to further injury.

In saying all of this, the upside is that many of these issues can be managed and even prevented with early management of symptoms. If you have work which is repetitive or laborious, or if you just feel like you could use some care to ensure you can stay at your best please mention it at your next chiropractic treatment.

So in conclusion, although hard work may not kill you, it can certainly cause enough problems to make you feel like your work is the death of you.

Reference:

Snook SH, Vaillancourt DR, Ciriello VM, Webster BS. Psychophysical studies of repetitive wrist flexion and extension. Ergonomics. 1995;38:1488 –1507.

Trigger Points and Referred Pain

Mon, 18 May 2020 14:43:37 GMT

Everyone has felt the tightness and tension that can occur every now and then in their bodies. The feeling of muscles tightening can be due to any number of factors including stress, overuse or trauma. It doesn’t feel great in the afflicted areas, but there are many other ailments which may occur due to the long-term tightening of muscles. These issues can be local to the affected muscles but can also radiate and affect other areas of the body seemingly unrelated to the origin muscle. For example, muscles around the upper neck can cause headaches and arm pain whilst pelvic muscles can cause pain running down the legs. This phenomenon is known as “referred pain”, and each muscle in the body refers pain differently. In this article, we will discuss why this occurs, what some examples are and how you can seek help if you think you have these types of issues.

Firstly, in order to understand why these muscles become tight, there has been plenty of research into the matter which can be utilised. In a review by Bron and Dommerholt, they investigated the muscle fibres when placed under repetitive stress. In their findings, they found that the “fast twitch fibres” of the muscle fatigued the quickest due to their inability to quickly regain energy to continue use, compared to the “slow twitch fibres'', which used oxygen to recreate their own energy supplies over longer periods. This then supports the findings in one of the reviewed articles, which found that the muscle fibres most commonly making up the bunches known as trigger points were the fatigued fast twitch fibres. This means that even with everyday stressors, which may not be high impact, they also cause fatigue if the muscle is constantly “switched on”. Activities such as computer or office work, overuse of handheld electronics, overhead lifting or holding work or even scanning at a checkout can cause overuse due to excessive repetition of similar muscle motions. The same study also showed that in healthy patients at rest, the issue could persist from 3-7 days. However, this means that if the stressing activity is continued, the muscle does not have the time to “switch off”, which can aggravate issues arising from that trigger point. But the question remains; how do we know if we have trigger points?

The first thing that you may notice is the tightness of the muscle and how tender it is with use. Usually people just work through it and as such, this starts to cause the referral of pain from that muscle. This is usually made worse with pressure to the tight muscle at the small hard points called the trigger points. Some points can cause issues that seem completely unrelated to the point you are touching, such as the Suboccipital and Levator Scapulae muscles of the neck causing pain running from the back of the head to near the temples and forehead, which is usually mistaken as a headache. Secondly, the Scalene group of muscles in the lower neck are shown to cause pain running down the arm and even almost to the wrist. Lastly, muscles in through the low back and pelvic area, such as the Iliopsoas and Gluteal muscles can cause pain running down the front and back of the thighs, a fair distance from the original trigger point.

The important thing to understand with trigger points is that although they may be easily treatable with musculoskeletal care such as chiropractic or massage, they can also mask other more serious issues. This means that it is best to see either of these specialists to make sure that your symptoms are caused by trigger points, and not something more serious. At Anderson Family Chiropractic Mackay, we have Chiropractors and Remedial Massage Therapists who can help diagnose and create the best treatment plan for your issues. Feel free to contact us on 4942 6930 to organise an appointment if you would like to investigate any pains which you think may be related to trigger points.

Bron, C., Dommerholt, J.D. Etiology of Myofascial Trigger Points. Curr Pain Headache Rep 16, 439–444 (2012). https://doi.org/10.1007/s11916-012-0289-4

Grin and bear it: Jaw and Neck Pain

Thu, 14 May 2020 14:48:32 GMT

Updated: May 27, 2020

Jaw Pain and clicking are both signs and symptoms of issues within the joint connecting the jaw to the skull, called the Temporomandibular Joint (TMJ). They usually accompany other signs like uneven motion, chewing more on one side than the other and wear of the teeth or joint of the affected side. It may be something as well that may fly under the radar due to its usual slow buildup of problems. However, it is usually not a problem that occurs in isolation, with studies by Aloosi et al in 2016 showing that there is a fairly substantial link between neck pain and jaw pain and clicking. This can be down to a few factors which we will go through in this blog, and how you may be able to understand and alleviate any issues which you are experiencing.

Firstly, an understanding of the anatomy of the area is needed to get why there are links between neck pain and jaw issues. Firstly, most of the neck muscles which control neck and shoulder motions connect to a point of the skull called the mastoid process, located at the knobbly part behind the jaw and under the ear. When under stress, the body tenses these neck and shoulder muscles reflexively. The body also tenses the jaw reflexively under stress, and this tightness can over time cause pain and uneven motion of the jaw. This is identified as the first link, and is more of a stress induced link between the two areas. However, the second link is a bit more anatomical and structural in nature.

In the neck, there is a bone called the hyoid which serves as an anchor for a lot of the muscles in the front of the neck to attach to. This bone is connected to the upper part of the spine, and as such moves as the spine moves. If the spine is restricted in motion, it means that the tension in muscles attaching to the hyoid will be different from the left to right side. Since some of these muscles connect directly to the jaw to assist in opening and closing, if one side is tight, it pulls the jaw towards that side more. This causes an unevenness in the wear on that side of the jaw and can start to degenerate the affected joint, which causes pain over time. This means that a restricted neck can directly influence how the jaw performs and cause pain and tightness through the muscles connecting it all.

The good news is that most jaw issues, if short term, are usually biomechanical in nature. This means that the motion and muscles surrounding it are not functioning properly. Chiropractic as a course of care focuses on restoring motion into the joints and muscles of the body, and as such can improve the function of neck and jaw joints and muscles to improve conditions related to it. If you have tightness or pain in the neck and jaw regions, feel free to contact the team at Anderson Family Chiropractic to organise a consultation with our chiropractors to discuss any issues you may be having and to see if we can help

Aloosi, S., Mohammad, S., Qaradakhy, T., & O Hasa, S. (2016). Contribution of Cervical Spine in Temporomandibular Joint Disorders: A Cross-Sectional Study.

Does Knuckle Cracking cause Arthritis?

Mon, 11 May 2020 14:53:51 GMT

Ever been told (usually by your parents or grandparents) that if you crack your knuckles too much then you will wear them out? It was a very common theory circulating back around the times of the mid 1900’s that the collapse of air bubbles within fluid causes degeneration of items within the liquid. Although this is true in marine equipment, people also suspected that the same could be said for the synovial fluid within our joints. As such, they suspected that the cracking of your knuckles could lead to degeneration, otherwise known as Osteoarthritis. However, a recent study by de Weber, Olszewski and Ortolano disputed this idea. Their study, which included 215 respondents between 50-89, had 135 of those patients suffering with Osteoarthritis. The total amount of people that cracked their knuckles within the 215 participants was 43 patients. Their study concluded that there was no significant difference in Osteoarthritis diagnosis, and even a very slight decrease in prevalence, with those who did crack their knuckles having an 18.5% prevalence of Osteoarthritis and those who did not having a 21.5% prevalence.

Although there is slight difference between them, this is very minimal and wouldn’t provide enough evidence that it has major clinical changes. However, if you do tend to crack your knuckles, the safest and most effective way is by using long axis traction as opposed to bending into a fist. Doing this by pulling the finger straight away from the joint allows opening of the joint instead of compressing the joint with the fist cracking. This allows the joint to release as easily and safely as possible. However if you find that you have a lot of joint immobility or stiffness, a professional practitioner may be able to properly treat and create longer lasting mobility for these affected joints. If you have joint stiffness which doesn’t seem to shift, feel free to book an appointment to consult with one of our qualified chiropractors at Anderson Family Chiropractic on 07 4942 6930 .

Knuckle Cracking and Hand Osteoarthritis

Kevin deWeber, Mariusz Olszewski, Rebecca Ortolano

The Journal of the American Board of Family Medicine Mar 2011, 24 (2) 169-174; DOI: 10.3122/jabfm.2011.02.100156

What IS a 'pinched nerve'?

Thu, 07 May 2020 14:57:52 GMT

Have you ever experienced pain in your arms or legs that can’t be explained by a direct injury? You may have been told you’ve ‘pinched a nerve’ which has resulted in those sharp, shooting pains you now associate with the term. In chiropractic, we refer to this moving, sharp pain as ‘radicular’ pain.

As a definition, radicular pain refers to pain travelling along the affected spinal nerve root, away from the actual source of pain, resulting in symptoms that are inconsistent with an actual injury that may have been sustained.

The affected ‘nerve root’ (where different nerves start to deviate from the spinal cord) may be aggravated at the level of the spine and (in the same way that messages travel along nerves) this pain is being sent along the nerve, which explains why you may experience pain in more than one location or feel the pain travelling through your limb/s.

When we use the term ‘aggravated’ we are referring to the impaired function of the nerve root via some kind of irritating factor, such as a chemical irritation (eg. inflammation) or mechanical irritation (eg. a herniated disc, degeneration of the vertebrae, or compression of the spinal cord). As an example, an inflamed nerve root in the neck may radiate pain into the arm or hand while a herniated disc in the low back may result in shooting pain down the leg (classically referred to as ‘sciatica’).

As well as radicular pain, neurological issues may also arise (referred to as a ‘radiculopathy’) and can present as delayed reflexes, numbness, and/or weakness in the extremities

During a thorough history, exam, and possibly imaging, your chiropractor can determine what may be causing your specific signs and symptoms and form a care plan to help you with your specific problem. Studies have shown that chiropractic adjustments can help to relieve symptoms of nerve root irritation (including both radicular pain and neurological symptoms).

If you’ve ever experienced a ‘pinched nerve’ or shooting pains, give us a call on 07 4942 6930 to see if one of our chiropractors may be able to help!

#chiropractic #mackay #pain #sciatica #andersonfamilychiro #pinchednerve #relief #spine

Patel, E. A., & Perloff, M. D. (2018). Radicular Pain Syndromes: Cervical, Lumbar, and Spinal Stenosis. Seminars in neurology, 38(6), 634–639. https://doi.org/10.1055/s-0038-1673680

Christensen, K., & Buswell, K. (2008). Chiropractic outcomes managing radiculopathy in a hospital setting: a retrospective review of 162 patients. Journal Of Chiropractic Medicine, 7(3), 115-125. doi: 10.1016/j.jcm.2008.05.001

Belly Breathing and Relaxation

Tue, 21 Apr 2020 15:08:13 GMT

Mental and emotional stress can often cause physical tension, especially around the neck and shoulders. Taking a few minutes a day to perform a belly breathing exercise may help with both the physical and mental aspects of stress. In this video Dr Kade (Chiropractor) demonstrates how to do this quick and easy exercise. Our Chiropractors are available for appointments Monday to Saturday at Anderson Family Chiropractic in Mackay.

Keeping Healthy in Quarantine!

Fri, 17 Apr 2020 15:17:25 GMT

Staying Connected!

Connection with the people in your community can be a huge boost for your mental well-being. Just because you’re self-quarantining, doesn’t mean you have to be completely cut off from everyone and maintaining communication via text/email/video chat can help to prevent feelings of isolation. Luckily we live in a time that maintaining connections remotely is possible, whether that be with friends, family, or colleagues. Joining an online group that shares your interests (such as a book or movie club) can also help to keep you connected with like-minded people (and help to keep boredom away).

Maintain a Routine!

While it may seem tempting to do ‘what you want, when you want’ during your time at home, setting up a regular routine can help you to feel happier, more in control, and less bored. A healthy routine should include maintaining regular meal times, eating a healthy/balanced diet, getting enough sleep, and keeping physically active where possible.

If you are continuing to work from home, try to stick to your normal work times and only perform your work duties in a designated ‘work’ area. If you are not working, or are finding yourself with spare time, consider setting goals and performing tasks that give you a sense of achievement (tend the garden, organise the pantry, finish the laundry, etc).

Keep Active!

It is a well known fact that physical activity can help to reduce the effects of stress but keeping active when there are no gyms available and outdoor activities are limited can make this difficult. You may not be able to do your usual weight routine or walk your favourite paths but there are lots of ways to keep your body moving while in the house or backyard!

Queensland Health have recommended trying out some of the workouts ‘Happier. Healthier.’ have put together (though discussing limitations with a health practitioner is advised). For something a little more relaxed, try doing yoga! There are multiple free classes online (try searching on YouTube) that range from beginner to advanced, just choose one within your capabilities!

Stay Informed!

While it is normal (and important) to want to stay informed, remember that too much exposure to confronting news content could be potentially harmful to your mental well-being. Keep up to date on information via your preferred news source but try to set limits on the amount of time spent watching/reading/listening to news. It is also important to ensure that you are only gaining information from a credible news source to avoid the spread of misinformation.

Make it Fun!

While all of the above are important, making time to enjoy yourself is also very important. Use your free time to cosy up with a movie or good book, start a creative project, get back into an old hobby, or learn a new skill!

Here at Anderson Family Chiropractic, we are keeping our doors open to help keep you feeling good during these stressful times. Whether you’re already seeing one of our practitioners or would like to commence care as part of your plan to keep healthy, give us a call on 07 4942 6930 .

#chiropractic #mackay #quarantine #healthy #active #exercise

Department of Health and Human Services Victoria | About coronavirus (COVID-19). (2020). Retrieved 5 April 2020, from https://www.dhhs.vic.gov.au/victorian-public-coronavirus-disease-covid-19#coping-with-feelings-of-anxiety

Looking after yourself while you’re self-quarantining. (2020). Retrieved 5 April 2020, from https://www.health.qld.gov.au/news-events/news/self-quarantine-isloation-queensland-novel-coronavirus-covid-19-how-to-look-after-health-wellbeing-mind-body

Getting a grip on hand strength

Mon, 30 Mar 2020 15:20:48 GMT

Hand Strength is an important but often overlooked aspect of overall strength within the body. It incorporates multiple different and long reaching structures within the hand and forearm which must work in harmony to allow the most precise, yet strong movements within the body. It is also one of the least identified problems within the general population since it usually comes on slowly and refers pain to areas higher in the arm. This blog post aims to educate you as to how to identify if you have a grip strength issue, and what may be contributing to the issue.

Hand motion must be both fluid and mobile, as well as supported and rigid depending on the function needed. Structurally, the wrist joint is the main contributor to the fluidity and motion of the hand. The joint is made up of two rows of four carpal (wrist) bones with ligaments between them. These bones are oriented in such a way that the motions of flexion and extension (bending back and forwards) is the most comprehensive, followed by lateral flexion (bending side to side) and then rotation (majority of rotation occurs at the elbow through the radioulnar joint). Because of this, when the hand is required to lock down the wrist to grip tightly, it is having to become less mobile and more rigid, which is difficult with high mobility joints. This means that the wrist has to find the most stable position to facilitate the gripping motion. This motion is extension to about 30 degrees. However, this is just the first step in preparation of the hand for gripping.

The next gripping step is undertaken by the wrist extensor group of muscles. Once the stimulus is sent from the brain to the hand to grip tightly, it also sends a reflexive message to the wrist extensors telling them to engage and extend the wrist. This is something that is done almost automatically and subconsciously without you realising it. Try it! Lay your hand flat on a flat surface and then grip quickly. You will notice that your wrist has gone from a neutral position to being cocked back slightly to around 30 degrees and you didn't even realise that you did it. This extension of the wrist puts it into a position which stabilises it optimally and allows the highest amount of force to be exerted.

Lastly, and most importantly, the final step is the curling of the fingers into the grip position. This incorporates both the smaller intricate muscles of the hand as well as the longer flexor muscles of the forearm which control larger flexion movements of the hand and fingers. Without this step, the preparation would be for nothing as the fingers would not grip around the object.

Something to contemplate however is that with all of these joints and muscles being used in the motion of gripping, does it then make sense that overuse of these areas may start to cause discomfort or weakness in the act of gripping? Occupations which involve heavy manual work, operators and drivers, as well as office workers all use gripping muscles and joints fairly regularly and commonly have discomfort and tenderness in both the wrist joint and the muscles around the inside and outside of the forearm and elbow. These are very common issues which are managed by chiropractors due to their expertise in joint and muscle-based issues, and our team at Anderson Family Chiropractic Mackay has plenty of experience in the treatment and relief of wrist and elbow issues. If you find that you would like to learn more about any issues which are bothering you and causing pain or weakness, feel free to contact us to organise an appointment with our Chiropractors on 07 4942 6930 .

Botelho, M. B., & Andrade, B. B. (2012). Effect of cervical spine manipulative therapy on judo athletes' grip strength. Journal of manipulative and physiological therapeutics ,35(1), 38–44. https://doi.org/10.1016/j.jmpt.2011.09.005

Chiropractic and Ankle Injuries

Tue, 10 Mar 2020 15:24:31 GMT

Everyone either has done it or known someone who has done it. A misstep during sport, a slip or fall on a wet surface or maybe a big night out with a few too many drinks. The initial fall, the sharp pain then the swelling and bruising lasting for what seems to be weeks, and it seems as though once you have one, it comes back easier and more frequently. However, with proper chiropractic care to realign the joint and rehabilitation to strengthen and support the ankle, the risk that one injury becomes many can be minimised.

Ankle sprains and strains are very common, especially in the sporting population, and can become a chronic issue if not treated and supported. These injuries are most common when the ankle is rolled inwards and as such, the supporting ligaments of the outside of the ankle can be sprained or torn. Due to this, the injury can cause damage and weakness of the support of the ankle and can make it more prone to further injury due to instability of the joint. Naturally, the body uses the ankles as the base of support and as such, any major changes to the support effect the entire body. For example, picture the body as a skyscraper with two major support beams holding it steady, both made of bricks. If someone takes away some of the bricks from one side, but doesn’t change the weight being put on them, it puts more stress on the remaining bricks to hold the building steady. Repeated injury takes away more bricks from the support until it starts to look like a Jenga tower, with one brick holding the whole structure up until the smallest nudge sends it toppling over. And as anyone who has played Jenga can attest to, it is very hard to put bricks back into the tower once it is very unstable. The same is true for your body. If you try to put the supports back into the tower once it has lost them, it takes a lot of time and hard work to make sure that they don’t topple it.

It then stands to reason that making sure that the problem doesn’t progress further than the initial injury is the most effective way to prevent further injuries. Studies have shown that in patients with chronic ankle instability that 6 sessions of mobilisations over 3 weeks showed improvement in Range of Motion, balance and stability compared to those who received no treatment. These results were also maintained over testing 6 months later, implying that the treatment created long term stability and recovery even after the treatments had stopped. Here at Anderson Family Chiropractic in Mackay, we have a team of massage therapists and chiropractors which can use a range of techniques to ensure that one little slip doesn’t lead to the unstable Jenga tower in the future. So if you have a history of ankle pain, or just seem to always be rolling the same ankle over and over again, we welcome you to come and have a chat to our knowledgeable chiropractors for advice on how we may be able to help.

David Cruz-Díaz, Rafael Lomas Vega, Maria Catalina Osuna-Pérez, Fidel Hita-Contreras & Antonio Martínez-Amat (2015) Effects of joint mobilization on chronic ankle instability: a randomized controlled trial, Disability and Rehabilitation, 37:7, 601-610, DOI: 10.3109/09638288.2014.935877

Spinal/Disc Degeneration + Chiropractic

Tue, 25 Feb 2020 15:27:52 GMT

Spinal discs are an integral part of the spine, acting as shock absorbers for the impacts of daily life. They take approximately 80% of the force exerted on your spine by compressing under stress and spreading the force into the surrounding vertebra. They are primarily made of 2 main parts; the nucleus pulposis and the annulus fibrosis. The nucleus pulposis is a water-based structure which acts as a compressive cushion for your spine, similar to a waterbed. Since water cannot be compressed very much when in a container, it pushes back against the force being applied which decreases the weight being held by the rest of the spine. The annulus fibrosis on the other hand acts as the container for the water cushion of the nucleus. It is made up of crossing fibres of thick collagen which can twist and conform to forces from all angles very effectively. This stops the fluid centre from slipping around like a water balloon when you squish it. These two parts make up the disc and help to keep the pressure off the less sturdy spinal joints, which are made to allow motion and as such sacrifice their strength.

Increasing forces on these discs, either by adding more weight, bending forwards or by shifting the body’s centre of mass can cause pressure to be put onto areas which are less suited to handling these forces. Bending and twisting forces strain the annular fibres surrounding the disc and can cause repeated weakening of these fibres. As such, with enough weakening, small gaps and tears can allow the nucleus to move within the disc and can cause the weight to distribute a lot less evenly in the joints. This can cause the bone-based joints at the back of the vertebra and the vertebra above and below the disc to take more pressure and start to wear down and degenerate.

Degeneration usually occurs in two scenarios; an abnormal joint under normal loads, or a normal joint under abnormal load. Spinal degeneration in a normal spine is most prevalent with the second option. Daily stresses, lifting incorrectly and staying in incorrect postures can all cause abnormal load in the spine and as such, increase the degenerative process. Degeneration of the discs can decrease their capability of holding normal weights and can also cause the fluid-based nucleus to push on different parts of the disc more. This pressure can compress nerves which exit the spine between each joint and can cause numbness, tingling, pain and a decrease in control of the areas that nerve controls. And it doesn’t take much, even the pressure of a 10c piece on a nerve can cause symptoms to arise. Sciatica is a common issue which can arise from pressure on spinal nerves in the lower back and can range from moderate to severe in pain and disability.

Degeneration is extremely difficult to decrease once it has happened because the disc and cartilage of joints have very little regeneration potential, so once it is gone, it is hard to improve. It then makes sense that reducing stresses on the spine reduces the potential for degeneration, which is where chiropractic care can help. Chiropractors examine the spine to check for any areas which may be under abnormal stresses and use a variety of techniques to help bring the body back to its most stable and natural state of weight bearing, thus reducing the potential for degeneration to occur. If you have any low back pain which travels down the legs, it may be a disc compressing a nerve in the low back. At Anderson Family Chiropractic Mackay, our chiropractors assess your spine to aid in decreasing these abnormal stresses may help decrease the risk of degeneration for the future.

What's In Your Knee?

Thu, 17 Oct 2019 15:31:59 GMT

WHAT’S IN YOUR KNEE?

Your knee is a complex structure and is one of the most stressed joints in the body. It is classed as a ‘hinge’ joint and is responsible for weight-bearing and movement. It contains multiple structures including bones, menisci, ligaments, and tendons. The knee is designed to perform a number of functions, including:

supporting the body in an upright position
help to lower and raise the body
provide stability
act as a shock absorber
allow twisting of the leg
helps propel the body forward while walking

The knee joint is formed at the articulation of the femur (thigh bone) and the tibia (shin bone), as well as the patella (knee cap). There are multiple ligaments in and around the knee to support the structure and hold the bones in place while still allowing movement through the joint. These ligaments include the anterior and posterior cruciate ligaments (which can be found within the knee, between the femur and tibia, stopping these bones from sliding forwards and backwards on each other) as well as the medial and lateral collateral ligaments (which can be found on the medial/inside and lateral/outside aspects of the knee, preventing the femur from sliding to either side). You also have two discs sitting within your knee called ‘menisci’ that act as shock absorbers.

Common Injuries to the knee include:

Sprains and Strains: these most commonly include damage to the anterior cruciate ligament and the medial collateral ligament. These injuries most often occur in sports where the knee is likely to experience sudden twisting motions or awkward, jarring positions, such as soccer, football, or netball. A pop or snap may be heard, followed by swelling and tenderness of the joint with pain on movement.
Meniscal Tears: A meniscal tear generally happens during sports where the knee twists, pivots, or an individual is tackled but can also occur due to wear and tear from aging, where the meniscus is weakened, causing it to tear with a simple awkward turn during normal day to day activities. Symptoms of a tear are usually pain, stiffness, swelling, locking, and decreased range of motion.
Fractures: A fracture is most often caused by trauma, such as falls, motor vehicle accidents, and sports-related contact. The most common bone broken around the knee is the patella (kneecap).

How can chiropractic help?

The chiropractic approach of assessing and treating the knee includes the evaluation of the other joints and muscles relating to the knee.

This is because pain can be referred from other structures in the low back, pelvis and hip into the knee, in certain conditions. Also, if other joints in the lower limb are not working correctly they can put increased stress on the knee joint, resulting in injury over time. Therefore to resolve the knee pain chiropractors may also treat other areas, to maximise long-term improvement.

If you have any issues with knee pain, or queries regarding how we may be able to help, please give the clinic a call and have a chat with one of our lovely chiropractors.

#chiropractic #knee #getadjusted #andersonfamilychiro #drhannahpacechiropractor #drkadeandersonchiropractor

Rotator Cuff: What You Need to Know!

Thu, 10 Oct 2019 15:50:30 GMT

Your rotator cuff is an important group of muscles that keep the ball (head) of your upper-arm bone (humerus) in your shoulder socket and provide strength and stability during movement of the shoulder joint. The muscles arise from the scapula (shoulder blade) and attach to the head of the humerus (upper arm bone) to form a ‘cuff’ around the joint. These muscles are responsible for multiple actions, including flexion, abduction, internal rotation, and external rotation. There are four muscles in this group which can be memorised using the ‘SITS’ acronym:

Supraspinatus
Infraspinatus
Teres Minor
Subscapularis

It is common for rotator cuff dysfunction to lead to shoulder pain, impaired function, and resultant reduced quality of life. Rotator cuff injuries are quite common and can occur at any age, though incidence generally increases with age. In younger people, most rotator cuff injuries are the result of trauma to the shoulder joint or from overuse injuries as commonly seen in athletes. In older patients, rotator cuff pathology is generally related to ‘wear and tear’ or degeneration over the years.

Degeneration, impingement, and tearing can all affect the rotator cuff as the result of trauma, repetitive strains or microtrauma, or even poor biomechanics due to postural dysfunction.

The most common injuries to affect the rotator are often referred to as:

Rotator Cuff Tears: micro or macro tearing of the muscles or tendons within the rotator cuff
Rotator Cuff Tendinitis: acute inflammation of the soft tissue within the rotator cuff
Rotator Cuff Tendinopathy: chronic irritation or degeneration of the soft tissue within the rotator cuff
Impingement Syndrome: the soft tissues (muscles and tendons) of the rotator cuff become pinched between other structures within the shoulder joint.

The most common signs of a rotator cuff injury include:

General Pain: If pain presents (it doesn’t always) it can often be felt in the front/top of the shoulder joint with referred pain down the outside of the upper arm.
Pain on Movement: pain may be felt in the shoulder when attempting to lift or rotate the arm.
Muscle Weakness: you may experience weakness in the affected limb or your chiropractor may find weakness when assessing the rotator cuff muscles.
Functional Impairment: difficulty doing movements/exercises that were typically easier prior to rotator cuff dysfunction (such as lifting, pushing, overhead movements, or movements with hands behind the back).

Research suggests that chiropractic care (including shoulder and spinal adjustments, soft tissue work, and rehabilitation plans) can assist in the recovery of rotator cuff dysfunction. There is also evidence supporting the use of low level laser therapy in the treatment of rotator cuff conditions (please refer to our article on laser therapy to find out how it works!).

We offer all of the above services at our clinic! If you have any questions or would like to book in, please give us a call and have a chat to one of our friendly chiropractors - we’re here to help!

#chiropractic #rotatorcuff #lasertherapy #andersonfamilychiro #drhannahpacechiropractor #drkadeandersonchiroprator

REFERENCES

Rotator Cuff. (2019). Retrieved 10 October 2019, from https://www.physio-pedia.com/Rotator_Cuff

Hawk, C., Minkalis, A., Khorsan, R., Daniels, C., Homack, D., & Gliedt, J. et al. (2017). Systematic Review of Nondrug, Nonsurgical Treatment of Shoulder Conditions. Journal Of Manipulative And Physiological Therapeutics, 40(5), 293-319. doi: 10.1016/j.jmpt.2017.04.001

Minkalis, A., Vining, R., Long, C., Hawk, C., & de Luca, K. (2017). A systematic review of thrust manipulation for non-surgical shoulder conditions. Chiropractic & Manual Therapies, 25(1). doi: 10.1186/s12998-016-0133-8

How To: Wear a Backpack!

Thu, 03 Oct 2019 15:52:05 GMT

The weight of schoolbags used these days is having a huge impact on young spines, especially when combined with improper use. Paying attention to how your child is wearing their backpack can help to prevent back pain (including the neck and shoulders) and issues related to poor posture. It’s never too early or too late to start implementing changes to develop good backpack habits.

Use the following tips to ensure appropriate positioning of your backpack the next time you wear one:

Always use both shoulder straps.

It may take a second longer to ensure both shoulder straps are in place, but the practice of only slinging your backpack over one shoulder causes a multitude of issues that are easily avoidable. Despite the ease and ‘stylishness’ of only using one strap, this method of wearing a backpack puts all the pressure on one shoulder, leading to poor posture and pain in the neck, shoulders, and back.

In 2013, researchers reported that even if you switch your backpack from one shoulder to the other, you are still walking off balance, thereby affecting your overall movement and gait pattern, leading to issues in the spine and impacting your posture.

Take the time to use both straps and position the backpack high on the back, where it won't sway with each step and won’t put as much of a strain through your upper body, hips, and core.

Position the backpack high on your back

Wearing your back low so that it is on or below the level of the hips can increase the pressure on the shoulders and result in straining in the low back due to the forward lean that is adopted to compensate for the dragging weight.

It is important to adjust the shoulder straps so the backpack is high on your back and the shoulder straps are comfortable on your shoulders. The pack should not extend past your waist—it should ride an inch or more above your hips. It is also important to ensure that the straps are firmly tightened, as loose straps also allow the pack to sway back and forth when you walk, which can be uncomfortable and result in further altered gait and resultant back pain.

If the backpack has a waist strap or chest strap, you should use it. Waist straps help to distribute the weight load to the hips, relieving shoulder pressure. A chest strap helps keep the shoulder straps in place and reduces swaying of the pack.

Pack the backpack appropriately

Place the heavier items in the back of the pack - closest to the spine - so that the majority of weight is being carried closer to the body. The back of the pack should also be padded so sharp objects, such as the edges of books, don't poke into the back.

If you’re concerned about how your child is carrying their backpack as they head back to school, come in and one of our friendly chiropractors will perform a complimentary spinal screen and bag position check.

#backpack #backtoschool #chiropractic #spinalscreen #mackay #andersonfamilychiro #drhannahpacechiropractor #drkadeandersonchiropractor

Drzał-grabiec J, Truszczyńska A, Rykała J, Rachwał M, Snela S, Podgórska J. Effect of asymmetrical backpack load on spinal curvature in school children . Work. 2015;51(2):383-8. doi:10.3233/WOR-141981

Hyung EJ, Lee HO, Kwon YJ. Influence of load and carrying method on gait, specifically pelvic movement . J Phys Ther Sci. 2016;28(7):2059–2062. doi:10.1589/jpts.28.2059

Backpack Safety. (2004). https://www.healthychildren.org/English/safety-prevention/at-play/Pages/Backpack-Safety.aspx

Walk for your Health!

Thu, 26 Sep 2019 15:59:06 GMT

Did you know that just 30 minutes a day of brisk walking can increase your cardiovascular and pulmonary (heart and lung) fitness, reduce your risk of heart disease, increase your muscle strength and endurance, create a naturally upright posture, and improve your spinal health?

Whether you’ve had an active lifestyle for many years or you’re just wanting to kickstart your fitness goals, walking is the perfect, low impact exercise that can easily fit into your life.

Start by setting yourself realistic goals of when you can exercise. If you know you can’t make it to the gym every single day, don’t promise yourself you will. You could start by saying ‘I will go for a brisk walk for at least 30 minutes, on my lunch break, at least three times this week’. The more planned and thought out your activity is, the more likely you are to stick to it.

The great thing about walking is that it is flexible and can fit around you schedule. Here are a few ways to incorporate walking into your everyday routine.

Morning: Starting your day off with a walk is a great way to get your exercise done and dusted early.You might have to go to bed a bit earlier to squeeze in your 30-minute walk, but you will gain the energy you need to kick-start your day and feel accomplished.

In transit: Park a little further away from your destination and enjoy a brisk stroll instead of parking as close as possible.

Lunch time: Everyone deserves a break, so commit to not working through lunch, or sitting down the whole time, and go for a midday walk. It’s a great way to clear your head, refresh yourself for the rest of the day,

and get some fresh air. Grab a colleague and head out together to keep each other motivated.

Afternoon/night: Sometimes it can take a little while to decompress after work. An afternoon 30-minute walk can help you relax into the evening. Use a walk to catch up with family and friends all while feeling the benefits of walking and exercise.

There are many ways to incorporate walking into your day, it’s simply a matter of finding what works for you, sticking to it, and creating the habit of putting your health first.

#walk #health #fitness #chiropractic #spinehealth #andersonfamilychiro

#drhannahpacechiropractor #drkadeandersonchiropractor

FAQ

Fri, 20 Sep 2019 16:05:54 GMT

FREQUENTLY ASKED QUESTIONS

If you’ve ever been curious about chiropractic, what we do, or how we do it - this is the article for you! If you have any other questions, feel free to give our clinic a call and have a chat to one of our friendly chiropractors!

Is chiropractic for me?

- Chiropractic care is not a ‘one size fits all’ healthcare option. Chiropractors carefully assess each patient individually and tailor their care accordingly. By using a variety of non-surgical techniques, such as specific spinal adjustments, manual therapy, and soft tissue techniques, chiropractors offer a drug-free, hands-on approach to spinal healthcare.

Here at Anderson Family Chiropractic, we offer complimentary spinal screens, where you will receive a full spinal assessment. This is an opportunity to discuss with the chiropractor what your concerns are and what they may advise depending on the findings of the assessment. There is ample time to ask questions and find out what you need to know directly from the chiropractor, specific to your body.

Is chiropractic care safe?

- Chiropractors use skill, not force or strength to conduct specific chiropractic adjustments. Various types of manual therapy and low force interventions are also used where appropriate. Chiropractic care has a very low risk profile, especially when compared with more invasive methods of spinal healthcare.

What is a chiropractic adjustment?

- A chiropractic adjustment is the application of a specific force in a precise direction, applied skilfully to a spinal joint that is fixated/restricted, “locked up”, or not moving as it should. This can help improve or restore motion to the joint, helping the spine to gradually regain more normal motion and function.

There are many ways to adjust the spine. Usually the chiropractor’s hands or a specially designed instrument delivers a brief and highly-accurate thrust. Some adjusting methods are quick, whereas others require a slow, constant or indirect pressure. Restoring better spinal function can help improve mobility, vitality, and endurance.

Our chiropractors at Anderson Family Chiropractic use a multitude of techniques to help you in the best way possible and are happy to discuss these options with you.

Am I too old (or young) for chiropractic care?

- In short, no! There is no age limit on chiropractic care, in fact more and more people are consulting chiropractors, especially in their later years. In order to deliver the safest, most effective and highest quality care possible, chiropractic techniques are modified appropriately for each person at every age and stage of life.

Do chiropractic adjustments hurt?

- While brief discomfort after an adjustment can occur, it is rare and most people find having an adjustment very relaxing.

With some adjustments you may sometimes feel or hear a popping sound from the spinal joints. This is simply caused by a change in pressure in the joint as spinal movement is improved. The noise is similar to when you click your tongue off the roof of your mouth.

Some chiropractors use a hand-held instrument to adjust the spine. Others use wedges or blocks to help realign part of the body. Whatever the technique, chiropractors use skill, not force or strength, to care for people with the highest degree of safety and effectiveness.

How are chiropractors qualified and regulated?

- Australian chiropractors are highly qualified healthcare professionals who study at university for a minimum of five years and are government regulated and registered. Like all other registered healthcare providers, chiropractors adhere to National Law and profession specific codes of conduct and guidelines.

They never stop training and working to improve their clinical skills. All chiropractors must undertake continuing professional development every year to maintain registration, constantly learning and staying current with the latest research.

#andersonfamilychiro #drkadeandersonchiropractor #drhannahpacechiropractor #FAQ #chiropractor #mackay #spinalscreen

Cold Laser Therapy

Thu, 05 Sep 2019 16:10:37 GMT

Anderson Family Chiropractic now offers Cold Laser Therapy! This article details how this type of therapy works and what types of conditions have been successfully treated in the past. If you’re interested or think that Cold Laser Therapy might be an option for you, give the clinic a call or have a chat to one of our friendly chiropractors.

Low Level Laser Therapy is a low intensity light therapy that may also be referred to as Photobiomodulation (PBM) or Cold Laser Therapy. This form of therapy applies a directed beam of light at a very specific wavelength to promote healing and reduce pain. The effect of the laser on the body is photochemical not thermal, meaning that the laser generates a response in the body using light rather than heat.

The light produced by the laser triggers changes within the targeted cells and the process can be likened to that of photosynthesis in plants, where the photons are absorbed by cellular photoreceptors. The process causes chemical changes to occur and promotes healing in these cells.

Evidence shows that low level laser therapy has been used for over forty years to reduce inflammation and swelling, relieve pain, and promote healing in a range of musculoskeletal pathologies, such as:

· Acute Conditions, such as sprains and strains, post-surgical pain, whiplash injuries, muscular back pain, cervical or lumbar radiculopathy, tendinitis, nerve pain

· Chronic Conditions, such as osteoarthritis, rheumatoid arthritis, frozen shoulder, neck and back pain, epicondylitis, carpal tunnel syndrome, tendinopathy, fibromyalgia, plantar fasciitis, and chronic regional pain syndrome

· Dental conditions producing pain such as orthodontic procedures and dentine hypersensitivity.

· Neuropathic pain conditions can also be treated such as post herpetic neuralgia, trigeminal neuralgia, and diabetic neuropathy.

According to the more than 4000 studies on PubMed (a public access search engine containing trusted medical journal articles) it can be concluded that low level laser therapy has a positive effect on acute and chronic musculoskeletal pain and has no known side effects of treatment. It has a long history and strong basic science evidence, which supports its use in pain management.

Evidence to support the use of LLLT:

Chiropractic manipulative therapy and low-level laser therapy in the management of cervical facet dysfunction: a randomized controlled study.

- The aim of this study was to determine the short-term effect of chiropractic joint manipulation therapy (CMT) and low-level laser therapy (LLLT) on pain and range of motion in the management of cervical facet dysfunction. All 3 groups showed improvement in the primary and secondary outcomes. A combination of CMT and LLLT was more effective than either of the 2 on their own. Both therapies are indicated as potentially beneficial treatments for cervical facet dysfunction.

Comparison of the effect of laser and magnetic therapy for pain level and the range of motion of the spine of people with osteoarthritis lower back

- The aim of the study was to compare the efficacy of LLLT and pulsating magnetic field therapy in combating pain and increase range of motion of the spine of people with degenerative spine disease of the lower back. Both laser and magnet therapy reduces pain and improves mobility of the spine of people with degenerative spine disease of the lower back. Comparison of the effectiveness of both methods showed a greater analgesic effect of laser treatment.

Use of electroanalgesia and laser therapies as alternatives to opioids for acute and chronic pain management.

- This clinical commentary reviews the evidence in the peer-reviewed literature supporting the use of laser therapies for treating acute pain, cervical (neck) pain, low back pain, persistent post-surgical pain after spine surgery, major joint replacements, and abdominal surgery as well as other common chronic pain syndromes (for example, myofascial pain, peripheral neuropathic pain, fibromyalgia, degenerative joint disease/osteoarthritis, and migraine headaches).

- According to the results of this study, it would appear that laser therapy is safer and more cost-effective for managing chronic pain than the long-term use of opioid analgesics.

Clinical and functional evaluation of patients with acute low back pain and radiculopathy treated with different energy doses of low level laser therapy.

- The main clinical phenomena in acute low back pain (LBP) with radiculopathy are pain and neurological disorders. Highly significant improvements were noted in all patients after receiving LLLT with respect to pain levels and functional outcomes. Therapy was effective in relieving low back and leg pain without side effects.

#andersonfamilychiro #drkadeandersonchiropractor #drhannahpacechiropractor #coldlasertherapy #lowlevellasertherapy #chiropractic #mackay #laser

Cotler, H. B., Chow, R. T., Hamblin, M. R., & Carroll, J. (2015). The Use of Low Level Laser Therapy (LLLT) For Musculoskeletal Pain. MOJ orthopedics & rheumatology, 2(5), 00068. doi:10.15406/mojor.2015.02.00068

Saayman, L., Hay, C., & Abrahamse, H. (2011). Chiropractic Manipulative Therapy and Low-Level Laser Therapy in the Management of Cervical Facet Dysfunction: A Randomized Controlled Study. Journal Of Manipulative And Physiological Therapeutics, 34(3), 153-163. doi: 10.1016/j.jmpt.2011.02.010

Rudolfsson, T., Björklund, M., & Djupsjöbacka, M. (2012). Range of motion in the upper and lower cervical spine in people with chronic neck pain. Manual Therapy, 17(1), 53-59. doi: 10.1016/j.math.2011.08.007

White, P. F., Elvir Lazo, O. L., Galeas, L., & Cao, X. (2017). Use of electroanalgesia and laser therapies as alternatives to opioids for acute and chronic pain management. F1000Research,

6, 2161. doi:10.12688/f1000research.12324.1

Jovicic, M., Konstantinovic, L., Lazovic, M., & Jovicic, V. (2012). Clinical and functional evaluation of patients with acute low back pain and radiculopathy treated with different energy doses of low level laser therapy. Vojnosanitetski Pregled, 69(8), 656-662. doi: 10.2298/vsp1208656j

Is Coffee Bad for You?

Fri, 16 Aug 2019 16:17:08 GMT

Is Coffee Bad for You?

The risks and benefits of consuming coffee are a constant topic of contention. In 2017, a study (1) was conducted to analyse the potential outcomes (positive and negative) associated with coffee and caffeine consumption. Based on the information gathered by this study, it was found that coffee consumption was linked to a probable decreased risk of a multitude of cancers, as well as cardiovascular disease, Type 2 diabetes, and Parkinson’s disease (in healthy adults). These findings indicate that coffee can be beneficial to a person’s health when included as part of a healthy, balanced diet. It is important to remember, however, that more is not necessarily better and coffee (as with anything) should be consumed in moderation.

To maintain a healthy coffee habit, try following these tips:

Avoid Drinking Coffee After 2pm

Coffee contains caffeine which is a stimulant and is one of the main reasons coffee is so popular as a morning beverage to give a kick start to your day or a burst of energy when you’re feeling tired. But if you drink coffee late in the day, it can interfere with your sleep and poor sleep is associated with all sorts of health problems.

Don’t Load Your Coffee with Sugar

Added sugar is arguably one of the worst ingredients in the modern diet. Sugar, mainly due to its high amount of fructose, is linked to all sorts of serious diseases like obesity and diabetes.

Avoid Drinking Too Much

Limiting your intake to no more than 4 standard cups of coffee per day is advised by most guidelines and health professionals. Anything greater than this amount exceeds the daily recommended intake of caffeine. It is also important to listen to your body depending on your personal sensitivities.

#chiropractic #andersonfamilychiro #drkadeandersonchiropractor #drhannahpacechiropractor #coffee #mackay

1. Grosso, G., Godos, J., Galvano, F., & Giovannucci, E. (2017). Coffee, Caffeine, and Health Outcomes: An Umbrella Review. Annual Review Of Nutrition, 37(1), 131-156. doi: 10.1146/annurev-nutr-071816-064941

Side Effects of Poor Posture

Wed, 07 Aug 2019 16:20:49 GMT

Did you know that your posture can affect so much more than just your appearance?

Other side effects of poor posture can include:

Headaches

Hunching over and looking down puts extra strain on the posterior muscles of the neck to keep your head from falling forward. This can put strain on the muscles, causing headaches.

Low Back Pain

Most people think of upper back and neck pain from bad posture, however, when you slouch, not only do you roll your shoulders forward, but you also flatten out your low back, which can eventually lead to pain also.

Sleep Problems

Problems with falling and staying asleep may arise as a result of muscular tension/discomfort.

Bad Moods and Decreased Motivation

Your posture can actually play a role in your mental state. A study from the journal Health Psychology found that people who sat with a slumped posture exhibited more negative moods, more fear, and lower self-esteem than those who sat upright.

Foot Pain

All of that misalignment can also end up affecting your feet. Bad posture can change the way that your stand and bear weight, impacting your feet and possibly creating pain. Sore feet may not allow you to wear your favourite shoes comfortably!

Workout Recovery Issues

Poor posture can impact your workouts and recovery times. Certain muscles can become overworked with poor posture and will fatigue too quickly, leading to more pain during and after a workout because the body will become inflamed and irritated.

Fatigue

When you have poor posture, your body has to work harder to keep you upright, which can end up leaving you feeling tired. Your nervous system wants to maintain a posture that is upright and demands the least amount of muscle activation as possible - the more you deviate from centre, the harder the system has to work, and thus you expend and require more energy. Add this on top of general sleep problems due to discomfort and you can find yourself very fatigued.

Come in and have a chat to our chiropractors and see how your posture might be affecting you!

#chiropractic #mackay #posture #andersonfamilychiro #drkadeandersonchiropractor #drhannahpacechiropractor #getadjusted

Text Neck

Thu, 11 Jul 2019 16:26:39 GMT

Updated: May 22, 2020

Text neck is one way to refer to the posture we adopt when on our phone, tablet or even computer.

What happens:

You look down
Your head moves forward and down
Your shoulders come forward
You slump forward

This position puts a lot of extra weight on your neck and upper back – for approximately every 3cm your neck move forwards it doubles in weight. When your head is looking down at your phone it can be tripled in weight which can add an extra 10 kg of pressure

to your neck and upper back.

How to avoid text neck?

Limit phone/ tablet use - cut down on your amount of screen time!
Change your position - try using your phone in a way that doesn’t involve you looking down for long periods or switch your position every 5 minutes or so.
Look with your eyes it is easier to look down with your whole head but you can limit it by moving your eyes more than your neck.
Neck Flexibility Exercises simple exercises and stretches such as neck rolls or shoulder stretches will improve the movement of your neck - talk to a chiropractor about some exercises to suit you!
Mid Back Strengthening Exercises will strengthen the muscles between your shoulder blades to help improve your posture.
Move every 30 minutes. Make sure to get up, walk around and move your neck regularly.
Finally and most importantly get your spine checked regularly by your chiropractor!

#chiropractic #andersonfamilychiro #textneck #posture #mackay

#drkadeandersonchiropractor #drhannahpacechiropractor

5 Tips for a Good Night's Sleep

Fri, 14 Jun 2019 16:30:03 GMT

Getting a good night’s sleep plays an important part in your overall health and wellbeing. If you're struggling with sleep, check out the list below and see what changes you can make to improve your quality of sleep!

Be Consistent! Go to bed at the same time every night and get up at the same time in the morning. This will train your body’s clock to fall asleep and wake up according to a schedule, resulting in a more restful sleep.
Create a sleep friendly environment! Make sure your bedroom is dark and quiet and ensure that electronic devices (such as phone, laptops, TVs) are removed from the room or put away for the night. The light emitting from these devices can stimulate your brain, preventing restful sleep.
Avoid large meals and caffeine before bedtime! Your body needs to work to digest food and having a large meal before bed means that your digestive system is still working hard when you’re trying to go to sleep. Caffeine is a stimulant, so save it for the morning to get you up and going.
Get some exercise! Being physically active during the day means that your body will need to rest and repair at night, usually resulting in a more restful sleep that leaves you feeling more invigorated the next day.
Get adjusted! Chiropractic care has the potential to ease the aches and pains that may be keeping you up at night, giving you a better sleep so you wake feeling fresh and rested.

If you have any specific enquiries or concerns regarding your sleep, have a chat to one of our friendly chiropractors Kade or Hannah!

Treating Low Back Pain Without Medication

Thu, 06 Jun 2019 16:37:56 GMT

Updated: Jun 12, 2019

Do you suffer from aches and pains in your lower back? Well you are not alone! According to the Australian Bureau of Statistics , It is estimated that 70-90% of Australians will suffer from lower back pain at some point in their lives. This pain could range from mildly uncomfortable to extremely debilitating, and can affect your mood, work, personal relationships, finances and so much more.

Whether you are experiencing chronic pain or acute pain, it can be helpful to seek advice from a healthcare practitioner rather than self diagnosing and resorting to generic pain medication to mask the problem.

A recent review of the guidelines for the management of non-specific lower back pain suggest that spinal manipulation, massage and dry needling are more effective treatment options over drugs and other medication.

The guideline review suggested that if your back pain doesn’t self resolve, it should be first treated with a combination of spinal manipulation, massage, heat, dry needling and exercise.

For treatment of lower back pain, chiropractors use a variety of these non-surgical treatments including:

Spinal Manipulative Therapy (Adjustments) - Chiropractors perform adjustments by using their hands or a device to apply a controlled force to a joint of the spine. The goal of the treatment is to relieve pain and improve physical functioning.
Massage - Research shows that massage therapy can have several potential health benefits for back pain sufferers including increased blood flow and circulation, decreased tension in muscles and increased endorphin levels, all of which can help speed up recovery.
Exercise - Rehabilitative exercise plays an important role in helping to reduce pain and improving subsequent function in patients with low back pain. An ongoing exercise program also reduces the likelihood and severity of future episodes of lower back pain.
Dry Needling - Dry needling involves inserting very small solid acupuncture needles, into the skin, muscles or ligaments to create a response in the body.

It is used to help address muscle tightness or tension, persistent connective tissue irritation, swelling or pain.

It can be hard to identify the cause of chronic lower back pain, especially in the absence of an injury or medical condition, however, a sedentary lifestyle and poor posture are risk factors for this condition. Chiropractors can advise on self-management of chronic back pain symptoms through exercise and lifestyle modification. Book an appointment with Dr Kade Anderson (Chiropractor) or Dr Hannah Pace (Chiropractor)

for more information on how you can improve your spinal health and get relief from lower back pain.

Source: https://www.mja.com.au/system/files/issues/208_06/10.5694mja17.01152.pdf

DID YOU KNOW: Core Strengthening!

Fri, 12 Apr 2019 16:49:44 GMT

Updated: Apr 21, 2020

DID YOU KNOW?

Multiple studies have shown that incorporation of core strengthening exercises can assist in the reduction of low back pain! Core exercises have the potential to reduce pain, improve spinal stability, and decrease the recurrence of pain episodes!

What IS ‘core strength’?

The ‘core’ is a group of muscles that stabilizes and controls the pelvis and assists in maintaining the body in ideal postures, unloading the joints and facilitating ease of movement. For the average person, this helps them with the ability to get on and off the floor to play with their children or grandchildren, stand up from a chair, sit comfortably at a desk, or vacuum and rake without pain. Having strong and stable core muscles can often prevent overuse injuries, improve balance and stability, and reduce other seemingly random aches and pains.

When the core is weak, often the limbs are affected to accommodate for the additional stress. Your sore calf, aching shoulders, tender plantar, or Achilles may simply be triggered by a weak core. Whether you currently struggle with an injury or want to proactively get more efficient and improve your day-to-day functioning, core strength is always a good priority.

How?

Core strengthening can come in a variety of modalities and needs to be tailored to the abilities and restrictions of the person performing them. Come in and talk to Dr Hannah (Chiropractor) at Anderson Family Chiropractic in Mackay about starting a core strengthening program to get you on track!

#corestrength #andersonfamilychiro #chiropractor #mackay

Reference:

Chang, W. D., Lin, H. Y., & Lai, P. T. (2015). Core strength training for patients with chronic low back pain. Journal of physical therapy science, 27(3), 619–622. doi:10.1589/jpts.27.619

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4395677/

Calf Muscle Stretch

Fri, 22 Feb 2019 16:49:00 GMT

Here's a great stretch for the gastrocnemius and soleus muscles, also known as the calf muscles. This is a great stretch for runners or anyone who suffers from ankle pain or tight legs. Dr Kade (Chiropractor) and our Remedial Massage Therapists see a variety of issues with the extremities, if you're in Mackay and want to see if Chiropractic, dry needling or remedial massage could help you, give us a call on 07 49426930 and book your appointment today!

Chiropractic and Cervicogenic Headaches

Thu, 14 Feb 2019 16:52:57 GMT

Did you know neck problems can also cause headaches? Cervicogenic headaches are headaches that are caused by pain-sensitive structures in the neck and the back of the head. These headaches often feel tight and aching through the head, and can be exacerbated with excessive neck movement. Studies have shown that Chiropractic adjustments to the cervical spine may help with the frequency and severity of these kinds of headaches! Do you suffer from reoccurring headaches? Give Dr Kade (Chiropractor) a call on 07 4942 6930 if you're in Mackay and want to see if Chiropractic can help you!

Beginners Workout

Thu, 31 Jan 2019 16:58:42 GMT

The new year is a time where a lot of us set fitness goals for ourselves, it can often be quite hard to make time for a workout. The good news is you do not need fancy equipment or an expensive gym membership to start moving your body in a healthy, challenging way!

We have a great beginners workout designed by Paul at Perceptive Health and Fitness which is a great way to start moving your body and improving your fitness levels - just ask us for a copy next time you are in for your appointment or download your copy here .

Make sure you always consult a health professional before starting any exercise program. If you are looking for tailored exercises for injury rehab book an appointment with Dr Kade (Chiropractor), or if you are looking for something more challenging check out Paul at Perceptive Health and Fitness !

Middle Back (Thoracic) Stretch

Mon, 10 Dec 2018 17:00:43 GMT

This stretch I am demonstrating is to help with anyone who suffers with middle back pain, stiffness or who finds themselves slouching forward a lot

Tennis Elbow (Wrist Extensor) Stretch

Fri, 02 Nov 2018 17:04:57 GMT

This is a great stretch for anyone who deals with tennis elbow symptoms, tight forearms or trouble gripping and twisting.

Pectoral (Anterior Chest) Stret

Tue, 14 Aug 2018 17:07:26 GMT

Dr Kade Anderson (Chiropractor) is demonstrating a stretch for the anterior chest. This helps to manage excessive forward head carriage and helps with shoulder flexibility.

Psoas Stretch

Tue, 10 Jul 2018 17:11:05 GMT

Dr Kade Anderson (Chiropractor) is demonstrating a great stretch for the Psoas and Hip Flexor muscles. This stretch is great for runners or anyone who has to sit for long periods of time!

Postural Stretch for the Neck and Shoulders

Fri, 29 Jun 2018 17:18:00 GMT

In this video, Dr Kade Anderson (Chiropractor) demonstrates a postural stretch to help relieve tension in the neck and shoulders and chest. It helps reverse the forward head posture that many people find themselves in after a long day at a desk!

Gluteal and Piriformis Stretch

Fri, 29 Jun 2018 17:14:18 GMT

In this video, Dr Kade Anderson (Chiropractor) demonstrates a stretch for the gluteals and piriformis muscles. This is a great stretch for anyone who suffers from sciatica or hip pain.

What Is Chiropratic?

Sat, 16 Jun 2018 17:22:15 GMT

Updated: Jun 18, 2018

At its core, Chiropractic is an allied health discipline which focuses on the body’s inherent ability to heal itself without the use of drugs or surgery. Chiropractors focus on the relationship between the spine and the nervous system, correcting misalignments in the spine to help relieve pain and restore proper movement and function to the body.

The term “Chiropractic” comes from the Greek words cheir (hand) and praxis (practice). This describes the way that Chiropractors treat, using their hands to perform adjustments (manipulations) to the spine. These adjustments are quick movements applied to the spine and other joints in the body to help restore proper movement, and nowadays can be applied either with the Chiropractors hands or with a device called an Activator. Spinal adjustments have been found to be an incredibly safe and effective way to treat a variety of conditions such as back pain, neck pain, headaches, and fibromyalgia.

In her practice Dr Kade Anderson uses a variety of techniques alongside the chiropractic adjustment. Your chiropractic treatment may include soft tissue therapy, exercises, stretches, kinesiotaping or dry needling. Dr Kade will tailor her treatment to your you and your body’s preferences and needs so you can be assured that you will get the best care possible.

Dr Kade and the team are always available to answer your questions about Chiropractic care. Give us a call on 07 4942 6930 to have a chat or book your appointment!

References:

- “Chiropractic In Depth” National Center for Complementary and Integrative Health, 2012. https://nccih.nih.gov/health/chiropractic/introduction.htm

- “What Does Chiropractic Care Involve?” Chiropractic Association of Australia NSW, 2012 http://www.chiropractorsnsw.asn.au/what-does-chiropractic-care-involve