What to do when you have shin splints

Anterior compartment syndrome is commonly referred to as shin splints.  When your shins throb and ache after your daily run or just sprinting to catch the bus, it could be shin splints.  A swelling in the tibialis anterior muscle within its fascial compartment, they are commonly seen in those who take up a new activity such as running when out of condition.  

They can be caused by:

  • Irritated and swollen muscles, often from overuse
  • Stress fractures, which are tiny breaks in the lower leg bones
  • Overpronation or ”flat feet” — when the impact of a step makes your foot’s arch collapse
  • Weakness in stabilizing muscles of the hips or core
  • Poor lumbar spine function

Treatment Tips for Shin Splints

  1. Rest your body. It needs time to heal.
  2. Ice your shin to ease pain and swelling. Do it for 15-20 minutes max every 3 to 4 hours for 2 to 3 days, or until the pain is gone.
  3. Take anti-inflammatories like nurofen, voltaren, or aspirin to help with pain and swelling. These drugs can have side effects, though, like a greater chance of bleeding and ulcers so their not recommended if you have a history of stomach issues, or if you are an asthmatic. Best to check with your doctor in case they are not advisable for you.
  4. See your osteopath to identify and treat issues in your back or legs or running mechanics that may be causing your shin splints. Osteopaths at Restore can also help ease the pain and guide your return to sport.  If they are concerned that you may have a stress fracture they will refer you for an x-ray.
  5. Use orthotics for your shoes. Shoe inserts may help with arches that collapse or flatten when you stand up.  Ask your osteo whether you are a good candidate for orthotics.
  6. Use a neoprene sleeve to support and warm your leg.
  7. When pain free again, EASE back into activities such as running very slowly to prevent recurrence.

 

 

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Birth Preparation Treatments

 

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Birth Preparation Combination Treatments

Acupuncture & Osteopathy/Remedial Massage

Total saving of $60

Birth preparation: 6 sessions to prepare you for labour, birth and post-partum.

Beginning from 34 weeks’ pregnancy, the treatment combination pack includes:

Initial Acupuncture assessment  

Three follow-up acupuncture treatments

Acupressure techniques for labour and birth preparation.

Your choice of Osteopathy or Remedial Massage for pelvic alignment, prior to labour.

Book 6 sessions and receive $10 off each treatment for a total saving of $60.

What a wonderful opportunity!

For further information call us on (02) 9439 3333.

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The Wonder of Chinese Tea by Tom Kelton

With Autumn upon us, becoming familiar with the diverse rang of teas at your disposal becomes so important.

Teas are wonderfully medicinal, and can help to warm you on a cool night or even shake that cold you’ve had for the last 3 days.  The exact origins of tea are widely debated, however the Chinese people have enjoyed brewing tea for over an entire millennia, since the Han Dynasty.

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There are 8 different distinct types of popular Chinese tea.

Green tea – This particular type of tea is made from a process that uses less oxidation than other types of tea leaves. While oolong and black tea use a long level of exposure to make their leaves, green tea minimize their exposure to withering.
Oolong tea – One of the most popular types of tea in China, Oolong originates from the Fujian region but has various degrees of oxidation, ranging anywhere from 8 to 85%. You can immediately notice oolong tea because of the curled or twisted look due to how long they get sun exposure.
Black tea – Black tea is more oxidized than any other type of tea in China and produces a brown or red effect for the tea. This helps to give the tea the strong flavor that many praise it for. This tea is notable for retaining their flavor for many years.
Red tea – Derived from the leaves of Camellia Sinesis tea plants that can be found all over China, Japan, Africa and India, Chinese red tea is distinct because of their dark leaves. Some people prefer the name Rooibos tea.
White tea – While there’s a lot of disagreement in what is acceptable for the definition of a white tea plant, they don’t get nearly as much exposure to withering as other types of tea leaves do. White tea leaves are minimally processed and refers to several different types of tea.
Yellow tea – This is one of the most expensive and rarest types of teas out there. While the oxidation process is similar to green tea, there’s an added step in the production of yellow tea which involves letting the leaves be steamed under a damp cloth. This is why they have a yellow color to them.
Flower tea – Also known as the flowering tea or blooming tea, these plants have a unique ability to bloom when they’re being brewed at the right temperature. They’ve also been the subject of controversy over how many health benefits they provide and which ones are truthful.
Compressed tea – Also known as tea bricks, aren’t commonly popular as much as other types of teas. This is made when tea leaves are crushed into disc or brick like shapes.

If you have any questions about which tea is right for you, don’t hesitate to call Tom at Restore for some advice.

 

 

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School Shoes for the New School Year

Its the new school year and time to buy school bags, stationery, uniforms and of course, school shoes.   

By the time a child has reached 12 years of age, their feet will have reached about 90 per cent of their adult length, so it’s important that good footwear is worn from early childhood to help prevent any foot problems.  While some foot problems can be inherited from parents, incorrect footwear can aggravate foot conditions and set up foot and toe deformities that can last a lifetime.   Some examples of these conditions are bunions, ingrown toenails, bruised toenails, blisters and corns.

There are 26 bones in each foot, and these 52 bones in the feet make up one quarter of the total bones in the human body.  There are 33 joints and over 100 muscles, tendons and ligaments in each foot which work together to provide the body with support, balance and mobility.  A good fitting shoe should be stable with good cushioning, providing internal and external support to the foot and ankle.

Shoes have to be well fitting, as children’s feet grow rapidly, and school kids spend lots of time being active.  Firstly, it’s a good idea to check with the school for any shoe requirements such as style  (lace up, buckle or Velcro) and colour.   Slips ons are not recommended as they aren’t adjustable and so often don’t fit properly.  As a general rule, a sturdy, chunky shoe may look like a good idea, as active kids can wear out their shoes quickly, but they may be too heavy and so it is better to opt for a more light weight, flexible shoe that is more natural to walk in. 

What to look for in school shoes

Here are a few things you should look for in a quality, good fitting shoe:

  • The sole of the shoe should be straight and should not twist, and have a good shock absorbing midsole.
  • The heel should not be over 2cm high, and the back of the shoe should be firm and supportive
  • The shoe should not bend in the middle, but should bend at the ball of the foot, where flexibility is needed.
  • The upper parts of the shoe should be made from leather and lined with  breathable materials
  • If the shoe you are buying has laces, check lace up techniques with the fitter, as that can alter the fit of the shoe
  • There should be approximately a finger’s width between the end of the longest toe and the end of the shoe.  Your child should be able to wiggle their toes within the shoes and there should be no bulges from the toes on either side of the shoe
  • The heel should be snug but comfortable within the shoe, and the back part of the shoe strong and stable.  The fastening mechanism (laces, buckle or Velcro) should hold the foot firmly in the heel of the shoe

 Don’t be tempted to let your child wear a hand me down, as a second hand shoe will most likely not fit your child properly, be worn down and have very little support.  Good quality shoes can be expensive, and when it comes to school shoes, new is best.  Children will spend around 30 hours a week in their school shoes, and that adds up to quite a lot over their school years, so it’s crucial that they are fitted properly.

Finally, don’t forget that some pain in the foot and heel can be an indicator for other common conditions that affect children – so if you have any doubts or your kids are complaining of any heel, foot, knee or leg pain, don’t hesitate to call us at Restore osteopaths in St Leonards.

 

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Take A Break From Your Vice For The Sake of Your Health

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That’s right! Its that time of year again. Time to take a month out from alcohol, sugar, cigarettes or whichever vice is the monkey on your back.  Involve your partner, family and friends to make it easier to stick to your goals.  

YOU CAN DO IT!!!

If you need help to handle the addiction, come see our acupuncturists to help stop those cravings today.!

 

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Herbs For Health

Did you realise that herbs offer not only flavour to a meal but also a wide range of health benefits?  We take a look at the top 10 herbs to add to your diet today.

1. Basil

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Disease cannot survive in an alkaline environment, but instead thrives in an acidic one. Similarly, all disease begins with some form of inflammation. Basil- often referred to as the “king of herbs”- is highly anti-inflammatory thanks to its oils, such as eugenol, citral, and limonene, to name a few. These oils have also have anti-bacterial properties. Basil also contains several antioxidant compounds like orientin, vicenin–both of which have been shown in studies to prevent oxidative damage in the liver.

2. Cardamom

Commonly found in South Indian and Sri Lankan dishes, this spice is rich in nutrients that stimulate digestion. It is antispasmodic, helping to ensure that the intestines keep the food moving the way it’s supposed to.  

Cardamom also counteracts excess stomach acid, stimulates bile production, and reduction of gastric juices. Keep in mind, proper digestion is the key to keeping the weight off, since better absorption of nutrients results in less feelings of hunger.

3. Coriander

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Coriander is full of essential nutrients to optimize metabolic processes, keep you full, and less likely to eat empty calories. It’s high in Vitamins A, C, and K- all of which your body needs everyday.

In addition, cilantro has anti-inflammatory and antioxidant properties. Stems and leaves contain antioxidants like quercetin and keampferol, while its leaves and seeds contain anti-inflammatory compounds like borneol and linalool. Research has found that rats with rheumatoid arthritis that were given cilantro extract had reduced swelling and less inflammation than the rats who received steroidal treatments.

4. Cinnamon

A favorite in the dessert world, cinnamon is ironically good for diabetics. Recent studies show its promise in helping diabetic patients by improving the action of insulin. A study published in the American Journal of Clinical Nutrition in 2007 found that in healthy subjects, consuming 6 grams of cinnamon reduced the glucose response after a meal, most likely due to slowed emptying of the stomach’s contents.

Other studies have shown that cinnamon can lower triglycerides, LDL, and total cholesterol in people with type 2 diabetes. In addition, cinnamon is thought to have antibacterial and anti-fungal properties, as well aid in the treatment of rheumatism, some menstrual disorders, ulcers, indigestion, and diarrhoea.

5. Ginger

Ginger is a powerful digestive aid and antimicrobial herb. Ginger root is particularly potent, containing phenolic compounds like gingerols, zingerone, and shogaols, which help digestion by maintaining the tone of intestinal muscles and neutralizing excess acidity without abdominal irritation.

Traditionally, it has also been used as an anti-inflammatory and painkiller, helping to treat arthritis, chronic muscular pains, even respiratory issues from allergies. In a 2005 article published in the Journal of Medicinal Food, authors discovered that ginger modulates biochemical pathways related to chronic inflammation Other studies have shown that it may help relieve pregnancy-related nausea, motion sickness, migraine headaches.

6. Peppermint

This herb goes beyond flavoring: whether it’s consumed or applied topically, peppermint has various health benefits, due to its active ingredients: menthol, menthol acetate, and menthone. Peppermint is used as a digestive aid, remedy for colic, and provide relief for irritable bowel syndrome.

Researchers in Germany found that among healthy subjects, peppermint oil acts a digestive aid by having a relaxing effect on the gallbladder and by slowing down the transit time of food in the small intestine – where most of the absorption takes place. Peppermint is also high in dietary fiber- a must for any weight loss meal plan and great for bowel health.

7. Oregano

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It’s long been used as an antimicrobial and anti-fungal agent, but oregano is rich in iron, magnesium, calcium, and potassium- all of which support cardiovascular health and promote healthy metabolism. It’s also full of antioxidants like manganese, copper, Vitamins C and A, and beta carotene. According to scientists at the U.S. Department of Agriculture, oregano has 42 times more antioxidant activity than apples, 12 times more than oranges, and 4 times more than blueberries.

Oregano is also believed to be a digestive aid, acting on the motility of the gastrointestinal tract, and on the secretion of digestive juices. Lastly, it is an excellent source of dietary fiber- just 100 grams provides 107% of RDA, or 42.8 grams of fibre.

8. Rosemary

What once was believed to ward off bad influences, rosemary, as it turns out, may ward off unwanted weight. It’s full of B-vitamins, which play a significant role in the way your body metabolizes carbohydrates, fats, and proteins. Without them, some metabolic processes may not work properly, if at all.

Rosemary also has antioxidant abilities, as it contains lots of Vitamin C (100 grams contains about 37% of the RDA), and the mineral manganese (100 grams contains 40% of the RDA). A study in Finland that was published in a 2006 volume of Molecular Nutrition & Food Research suggested that rosemary contained compounds that are able to counteract the harmful oxidation that occurs with heating extra virgin olive oil.

9. Saffron

Saffron is the most expensive spice in the world, but a tiny amount goes a long way, both in flavor and in its health benefits. Studies have been published suggesting saffron’s role in the management of PMS, Alzheimer’s Disease and other neuro-inflammatory conditions, age-related macular degeneration, and depression- just to name a few.

10. Thyme

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A favorite among the French, this herb is popular for its antiseptic properties, helping to fight a variety of infections. Thyme is an immune-booster, as it’s loaded with Vitamins C and A. Researchers from the University of Brighton, East Sussex, found that thyme oil was affective in killing MRSA (methicillin-resistant Staph aureus), which is otherwise resistant to regular antibiotics. Thyme is also loaded with B-vitamins just like Rosemary, offering the same benefits.

Add some herbs into your diet today.

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