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Your Health Sport and Spine -Chiropractic in Dural, Round Corner and Hills District
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X-Rays, CTs and MRIs and other forms of imaging for low back pain are the most unnecessarily ordered scans in Australia. In fact both the Royal Australian and New Zealand College of Radiologists (RANZCR) and Australian Physiotherapy Association (APA) have both come out and said:

“Don’t perform imaging for patients with non specific acute low back pain and no indicators of a serious cause of back pain”

The most simple and honest answer for this is that overwhelmingly imaging for low back pain doesn’t help you get better but it does expose you to extra radiation that you really don’t need to be exposed to.... For more check out http://www.duralchiropractor.com.au/common-conditions/galston-chiropractor-imaging/
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Something that’s a pet hate of ours at the moment, and it’s got something to do with your tendons!

If you are getting pain at either the outside of your elbow or just below your knee cap and the first thing who ever is treating you has done is give them a good massage. The first thing you should do is give them a good slap…. and then come see us at either our Dural clinic in the Hills District or Granville Clinic inside Adonis Athletics.

Tendon pain is by far one of the most common thing we here and it can be due to many things. However it generally comes down to poor load management, it’s rarely much else.

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The smell of cut grass and new runners is in the air ladies and gentlemen. Winter sports are coming.....

It's that time of year again... It's pre season time! The time where the football codes and netball begin to kick off their pre seaon training in your local communities and a flurry of tendonopathy and hamstring tears come limping into the clinic.

At Your Health Sport and Spine we do a lot of work with the local sporting teams of Dural, Round Corner, Castle Hill and the rest of the Hills District. Currently we provide injury management for the mighty Redfield College Old Boys and Westbrook Junior AFL Club. With the pre-season commencing we thought we would share our thoughts on how to approach it minimise your risk of injury.

Like many a weekend warrior the time over Christmas and the new-year doesn’t generally involve a whole lot of exercise, at the level you were used to during the season. As such a certain level of deconditioning of your muscles and a decrease in fitness is sure to occur.

Because of this deconditioning there is a likely increased risk of injury if you go into the pre-season training too hard too early. The last thing you want to do is start training and before you know it spend the first 6 weeks of the competition out due to something that could have been avoided if you were smart about your approach in the first place!

So our 5 top tips are:

1) Go for a physical screening prior to starting the pre-season!
Even better a sport specific functional movement screen or selective functional movement assessment is an ideal way to know what condition you are in and what specific movements or exercises you should be cautious with in the beginning and how to move them forwards.

2) Take a graded approach!
How many times have you heard of someone getting injured through their sport or work for going too hard too early? Follow the 10% rule, start training at about 50% capacity and build it up by 10% each time over a few 5-6 weeks.

3) Variability!
Make sure your pre-season training is varied. Start with a mix of low intensity cardio, strength work and mobility exercises. Build this up into a high intensity workload as the pre-season progresses to get you in top shape for Round 1.

4) Stop with the static stretching!
It doesn’t help! Research is now showing that the old stretch and hold for 30 seconds doesn’t reduce risk of injury and may even increase the chance of it (Witvrouw et al, 2004). Try a more dynamic approach with bicycle kicks, walking lunges etc (Herman et al, 2012).

5) Prevention!
The last but probably the most important point. Prevention is always the best cure, make sure that during the off-season you maintain a reasonable level of fitness. Be it a run once a week, the gym, regular cycling etc it doesn’t really matter as long as you are keeping that bases fitness level at a good standard.

Make it your goal to have your pre-season work out being the best it can possibly be.

Because your health matters!

References:
Witvrouw E, Mahieu N, Daneels L, McNair P. Stretching and Injury Prevention An Obscure Relationship. Sports Medicine 34.7(2004): 443-449
Herman K, Barton C, Malliaras P, Morrissey D. The effectiveness of neuromuscular warm-up strategies, that require no additional equipment, for preventing lower limb injuries during sports participation: a systematic review. BMC Med. (2012) Jul 19;10:75. doi: 10.1186/1741-7015-10-75. Review.


About Us
Alex is a registered chiropractor and founder of Your Health Sport and Spine, he is currently undertaking the Doctor of Physiotherapy programme at Macquarie University.

He has a special interest in chronic back pain and sports injuries. Currently he is the Head Trainer/Chiropractor for Redfield College Old Boys Rugby Club and Thornleigh Squash Club he has also worked with various other sporting clubs and teams including the NSW Indoor Netball Team. Prior to the establishment of Your Health Sport and Spine Alex worked as part of an agent for WorkCover NSW looking at ways to better assess people who have undergone permanent injury.

www.duralchiropractor.com.au
Ph: 9651 1395
Dural Back Pain Relief
Dural Back Pain Relief
duralchiropractor.com.au
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Sticks and Stones Will Break My Bones but Words Will Never Hurt Me by Alex Fielding

What if I were to tell you that this was not entirely true?

What if I were to tell you that the words a clinician uses with their patient can have a profound impact (good and bad) on how a patient experiences their pain?

Well surprisingly or not language can have a significant impact. But first let us back it up for a moment and define pain. According to the International Association for the Study of Pain, pain is defined as:

An unpleasant sensory and emotional experience associated with actual or potential tissue damage, or described in terms of such damage (Merskey et al, 1994).

Now with this in mind, information that can lead to pain (nociception) can be generally speaking,  managed/modified at the site of injury, spinal cord or in the brain.

Now this is where particular a clinician's language and a patients thoughts and beliefs about their back pain can make a big impact. But instead of me going on about impact of thoughts and beliefs  I'll leave that to pain scientist Lorimer Mosely at this TedX talk https://www.youtube.com/watch?v=gwd-wLdIHjs

Back to language and back pain. What we do know is fear avoidance beliefs impact on the prognosis of back pain and negative language forms a part of this (Wertli et al, 2014). We also know that advice, simple exercise and reassurance are also generally recommended with most of the current guidelines for the management of back pain. So the key is then to ensure us, as the clinician use positive language and reinforce positive beliefs in line with the best evidence that's out there to lessen the impact of pain. A good example of this would be using the phrase:

"Your back will get stronger with movement"

Instead of

"Your back is weak."

A great summary of the messages that are helpful and unhelpful for those with back pain is available here http://www.pain-ed.com/wp-content/uploads/2014/02/Osullivan-and-Lin-Pain-management-today-2014.pdf

To help me summarise, firstly watch this video by Professor O'Sullivan here as it provides a much succinct explantion using patient's first hand experiences. https://www.youtube.com/watch?v=dlSQLUE4brQ

Finally, yes language plays a significant role when it comes to the management of back pain and a change in your clinical language and patient's thoughts could make all the difference.

Because your health matters

References

Merskey, H., Bogduk, N. (1994) Part III: Pain Terms, A Current List with Definitions and Notes on Usage" (pp 209-214) Classification of Chronic Pain, Second Edition, IASP Task Force on Taxonomy. IASP Press, Seattle

Wertli, M. M., Rasmussen-Barr, E., Weiser, S., Bachmann, L. M., & Brunner, F. (2014). The role of fear avoidance beliefs as a prognostic factor for outcome in patients with nonspecific low back pain: a systematic review. The Spine Journal, 14(5), 816-836.

O’Sullivan P and Lin I 2014, ‘Acute low back pain Beyond drug therapies’, Pain Management Today, vol.1, no. 1, pp. 8-13.
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Our latest newsletter is out now! Thankyou to everyone who has made 2015 a wonderful year. Merry Christmas and a happy new year to all!
Thankyou and Merry Christmas
Thankyou and Merry Christmas
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When you're seeking out a health professional what do you look for? Here are our thoughts!
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We're looking pop up a couple of videos on exercises etc that interest you comment below to let us know what you would like to see :) Oh and check out a new youtube channel https://www.facebook.com/YourHealthSportAndSpine/posts/745371625574979?ref=notif&notif_t=notify_me_page
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Was great to be able to support the Redfield College Old Boys Rugby club over the weeken for their annual gala day! Even better to be able to get out on the field and have a run with them as well! #Dural #ROBR #yourhealthsportandspine #roundcorner #galston #rugby #hillsdistrict  
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How is Your Health Sport and Spine Different?

We are OUTCOME focused. Our aim is to utilise the very latest in research and our patients goals to provide you the very best of outcomes for your injury.

The entire purpose of Your Health Sport and Spine is to get you back in the driver’s seat so you can perform at your peak. This means no drawn out treatment plans, no getting you back in for the sake of it and most of all no bull!

What you WILL get from us is:
- A clear diagnosis and explanation
- A proposed date of completion,
- A graded exercise plan
- Prevention strategies to teach you how to self-manage and not have the injury happen again.

So what are you waiting for? Call us today on 9651 1395 or visit our website  www.duralchiropractor.com.au

Because your health matters.
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