# Performance Health

> Modern and progressive natural pain relief treatments and strategies

### Posts

#### 3 Involuntary things your body does in a Massage
In addition to feeling relaxed and having looser muscles, what else happens to your body during and after a massage?
Massage Therapist Amanda tells us some of the involuntary things your body does in a massage.
1. Your core body temperature drops

Massage taps in to the autonomic nervous system, the system that processes our flight or fight reactions. Our basal body temperature is the lowest temperature attained during rest, and is usually lowest during sleep. However, when you are incredibly relaxed during a massage, you can start to feel cold due to the 0.2-0.5 degree Celsius drop that is happening in your body.

2. Your stomach starts to rumble (and you might fart!)

Again, the parasympathetic nervous system has been switched on, and your digestive system recognises it is a good time to get to work! It is time to "rest and digest". As we all know, sometimes digestion can release gas - don't worry, your therapist won't be upset or surprised if you let one slip. We are all human, and besides, it happened involuntarily!

3. You feel very dehydrated and need to urinate

During a massage, the transport of fluids is assisted by your therapist, during the hour of kneading your muscles and working through dense areas of tissue. Any metabolic waste that would naturally be processed by the body have just been given the "move on!" by the massage therapist, and travel through the circulatory system via the kidneys to be filtered out. The kidneys release waste through the urine, so if you always have to go to the toilet after a massage, now you know why.

Don't forget to drink water - your body will need to replenish any fluids lost through urination, and the extra water will help assist with filtration.

These are things that a client will not often mention, but are perhaps thinking of during the treatment. It is then important for the client to communicate with the therapist if there is something else they need. After several years treating, I have learned to pay attention to the body cues from clients, however massage therapists aren't mind readers, so don't be afraid to speak up. For example, if you find yourself getting cold, don't hesitate to ask for another towel/blanket. If stomach is uncomfortable after your digestive system starts working, ask for less pressure around the abdomen. And finally, if you need to go to the toilet - ask! Your therapist would rather have the treatment disrupted, than have you laying there in discomfort for the remainder of the treatment.

I hope you learned something from this short blog post. If there are any questions you would like answered, you can email me at amanda@totalhealthbrookvale.com.au/ . I look forward to seeing you in the clinic!

#### 5 Things Massage Therapists Hear All The Time
What are the top 5 things massage therapists hear all the time?
Amanda gives us a funny insight into the world of massage therapists.
With more than five years of experience in the industry, amounting to 100's of hours treating, I've found there is a common trend to the questions people ask me. I have no doubt it is commonplace across the industry to hear these things, and thankfully most of which I'll touch on here are innocent and non-offensive. I've worked in three massage clinics near the Northern Beaches of Sydney, however, I'm certain what I'll elaborate on here is not contained only to this area.

So if you have said these things to a therapist, all good! It's normal! If you have considered asking these questions, finally you will receive the answers.

1. Your partner must be so lucky! Does he get massages all the time?

Answer: No way! The lucky bugger gets to book in just the same as everyone else. Work is for working, home is for relaxing. More often than not I ask him to give me a massage... he reaped the benefits when I was doing my Diploma training.

2. Do you get sore hands?

Answer: Generally, no. It is important to schedule little breaks and do stretches to keep our greatest asset healthy.

3. You must be really strong!

Trade secret, we use body weight and posture to get most of the pressure. That's why it is usually exhausting when you try and give your partner a massage at home - the proper setup is important! However, that being said, I have developed some stronger than-normal forearms over the years...

4. Do you ever get massaged?

Answer: I get the most massages when I work in a clinic with other therapists, and occasionally I try out friend recommendations and get massages on holiday. Unfortunately, it's not as relaxing until the second or third treatment with them, since I am constantly critiquing their treatment.

5. What do you do when someone is really hairy???

Answer: I give them a really good massage! We see all shapes and sizes, so some hair isn't a problem at all.

So I hope that cleared up some of the questions circling in your mind while you lay on the treatment table. I really love massage and getting to chat with my clients, so please don't hold back if you actually have a question! We don't like to talk too much about ourselves because the massage is YOUR time, however, it's nice to get to know each other.

#### Are you getting tension headaches?
Migraines. Headaches. Stress.

Headaches are tricky to figure out because there are different kinds of headaches and multiple variables involved.
Nutrition, posture, and hormones can all play a roll for example.

Today I’m going to focus on one particular type of headache- tension headache. 

The most common reason for these headaches are from tight muscles and connective tissue in the neck and head.

These headaches are painful and distracting, but very manageable!

Classification of tension headaches:

 	Pain is typically described as "pressing" or "tight"
 	Also known as a stress headache
 	Pain is located around forehead and both sides of the head (bilateral)
 	Pain is mild to moderate in intensity
 	Neck and shoulders feel tender and sore (1)

If you feel like your fall under this category of symptoms, don’t panic! Here is what you can do to start getting rid of that headache.

1. Self Massage

Place both hands on either side of the head, just above the ears. Using a “bear claw” shape with your fingers,  start gently pushing into the head muscles. Perform tiny circles with your finger tips. Work into your temples and around the hair line.

2. Neck Stretches

These simple stretches can be done at the computer desk or while you are waiting at a red light. Your neck and shoulder will thank you later for keeping a healthy range of motion with in the muscles, there for keeping away tension. Click here for some simple neck stretches by "Dr. Jo."

3. Understanding Balance 

If you are getting tension headaches too often, then take a step back and observe the amount of stress your are putting yourself through. If you are working non-stop, eating fast food, or not getting enough sleep, than your muscles will not be able to keep up. If you want to manage these headaches, then find time to undo and unwind. If you sit for 7 hours a day, then allocate at least 1 hour a day for some kind of healthy movement. Balance!

Side thought- If you are driving your car non-stop and never get it serviced, the car will stop working eventually. Our bodies are very similar! It is the machine that keeps us going. If you are a busy person, then you need to be getting even MORE bodywork done to outweigh the physical and mental stressors in our world today.

4. Restrain from using painkillers

Painkillers are just band-aids when it comes tension headaches. Try something topical like a deep heat if you are desperate, but popping pills to mask the headache pain will slowly damage your internal organs.

These four bullet points highlight what YOU can do for short term relief from tension headaches.

For long term results, come see one of our health care professionals for you a more hands on and  individual treatment plan.

Reference: 

(1) Ann Indian Acad Neurol. 2012 Aug; Tension type headache. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3444224/

Sydney LaVine
Dip. Remedial massage
ATMS 24132

#### Chiropractic Care - Restore Movement & Balance. Prevent Injury & Improve Performance
A joint is where two bones meet and move.  Soft tissue surrounds and attaches to the joint, for example: ligaments, tendons, fascia and muscle. Amongst all of this soft tissue are nerve endings that send your brain information. These signals about movement, position, temperature, vibration etc. travel from the nerve endings, along nerves to your spinal cord then up to your brain. Collectively we call this information proprioception and it is vital for your ability to move. Most of this information is being processed by your brain on a subconscious level and the quality of this information is important for your ability to balance and adequately coordinate your movement.

Most people probably never think about how they can bend and twist their whole spine yet individually each vertebral segment seems to move in the right way and when you're not moving each vertebra holds its own position (think posture). When this system fails the joint and surrounding tissue is put under unnecessary loads and in the short term injuries occur and long term this leads to joint degeneration aka osteoarthritis.

Most of what we see in clinic goes something like this, “I just bent forward to put my shoe on and my back went” or “I was just brushing my hair and now I can’t move my neck”. These movements should be well within a normal person’s ability, so the question is, what’s happened to cause the injury? Simply put the neurological messages (proprioception) that control coordination aren’t doing their job. Proprioception is inadequate. The messages going from your joints and soft tissue are not sufficient and you have lost the ability to control and coordinate the small joints of your spine.

A basic movement without coordination results in damage to the joint and PAIN!!!

So how do we lose Proprioception?

1.  1. When we don’t move our ability to recognise movement is diminished. So, if you sit at a desk all day you are reducing your bodies proprioceptive output = decreased joint coordination.

2.  2. After an injury the soft tissue is damaged and so are the nerve endings so once again proprioception is lost, this makes you more likely to suffer a re-injury. And the cycle continues. Many people have re-occurring back pain because they dont properly manage their post injury recovery.

Any of you that have had an ankle sprain will know that the appropriate rehabilitation is balancing on a wobble board. Whilst most people think this is to strengthen the muscles of your ankle (which it will) the most important outcome from the wobble board training is an increase in proprioception. The aim is that the next time you step on uneven ground your nerve endings send the correct messages and the muscles will switch on and stabilize your ankle joint before the ligaments pull tight and tear.

Your joints in your spine are the same!!!

So how does chiropractic help?

The Chiropractic treatment restores movement and improves proprioception so the messages sent from the joint by the nerves to your brain can be used to coordinate and control movement. Chiropractors treat both spinal joints and any other joint in your body. Because your joints, muscles, soft tissue and nerves all work together to control how you move Chiropractic care is a great approach to managing injury, preventing injury and simply moving better. From the frail to the high performance athlete, we can all benefit from the improved performance of Chiropractic care.

For more information about how you can benefit from Chiropractic services at Total Health Brookvale CLICK HERE

#### Effective Approaches to Relieving Tension Headaches
Migraines. Headaches. Stress.
Tension-type headaches are among the most common headaches affecting adults, teens, and even some children. This headache typically manifests as a mild to moderate pain on both sides of the head, often described as a tight band encircling the head. The discomfort often originates in the neck, with tension extending to the shoulders, back of the head, or forehead area above the eyebrows.
Signs and symptoms of a tension-type headache include:

Pain is typically described as "pressing" or "tight".
Feeling of tightness or pressure across the forehead, sides, or back of the head.
Sensitivity or soreness in the scalp, neck, and shoulder muscles.

Frequent pain or discomfort can be distressing and is hardly an ideal state. Those who frequently experience headaches understand how it can impact productivity, mood, and overall daily enjoyment.

What causes a tension headache?The muscles that support the skull and neck vertebrae can become tight, sensitive, and sore. Such tension often arises from factors like stress, prolonged screen time with poor posture, trauma such as whiplash, or simple fatigue.How to ease tension headachesPain medications may provide temporary relief, but they don’t address the underlying cause of tension headaches. There are also potential side effects from medication that decline your health rather than improve it.Hot and cold treatmentsUse a heat pack on the back of the head for 15 minutes, or take a warm shower, focusing the jets on the neck's base. Alternatively, apply a cold or warm pack to the head for 5-10 minutes, ensuring it is wrapped in a clean towel to prevent skin irritation or burns.

Drink more waterStaying well-hydrated supports neck and spine health, helping the vertebral discs provide cushioning. Mild dehydration may trigger tension headaches, so increasing water intake and reducing caffeine can be beneficial.

Correct your postureLimit screen time where you can, as prolonged use strains postural muscles, leading to neck and shoulder tension.

Setting up your work station for the best possible ergonomics will help. A standing desk is a fantastic option but whether sitting or standing, consideration needs to be made towards setup. Check here for a comprehensive outline of proper workstation ergonomics.

Take regular breaks to move. Movement will reset your posture and allow fatigued postural muscle to recover and avoid being overloaded.

Regular exercise. Any exercise is great and we recommend choosing an activity (or a few different ones if possible) that you enjoy!Chiropractic CareEven though people try their hardest, sometimes it is difficult to offset the daily loading on our necks that cause headaches. And this is where Chiropractic care becomes important. Our chiropractors at Performance Health offer various treatments, including massage, trigger point therapy, mobilisation, gentle adjustments, and acupuncture to correct posture and ease headaches. We provide holistic advice and home management techniques tailored to your needs, aiming to eliminate tension headaches altogether.

You can also book an appointment with a chiropractor today and discuss what treatment plan is best for you.

#### Everyday activities that might be causing your neck pain
Being a massage therapist is more than just treating the issue at hand. You may think we are just being chatty if we ask you a few questions, but really we are trying to understand the bigger picture of your lifestyle and what can be causing your pain or tension. Here are a few everyday activities that can make a big impact on pain and posture.

1. Chewing Gum

While gum chewing isn't a health threatening habit to have, over time it can make an impact on the muscles around our mouth. Our bodies weren't designed to be chewing for hours at a time, so when you chew gum it is possible to overwork the jaw and surrounding muscles in the neck and head. I encourage my clients to be mindful of the time they spend chewing, and make a note if they are getting tension headaches related to chewing (especially during stressful times). Why not take a "gum detox" and just see what happens?

2. The Handbag

Handbag, or shoulder bag as it usually ends up being, is a main cause for shoulder and neck pain. Your body works really hard to keep you balanced when you are carrying 5kgs on one side, and has to make changes to the alignment of the spine to keep you centred. Many of my clients will take a purse, laptop bag and gym back to work and come in with shoulder pain every single month. While it might not look super trendy, a backpack with a chest/stomach support strap (this is very important!) is very effective in distributing the weight and reducing back and shoulder pain.

3. Your Pillow

When was the last time you changed your pillow? Do you love your pillow?

We spend 5+ hours a night attached to it, so it had better be treating us well! The main rule of thumb when purchasing a pillow is that you should feel comfortable on it. This especially applies to density. As for shape of the pillow, a higher pillow will be better for side sleepers (so your neck isn't angled to the side), medium for back sleepers (ideal sleeping position, ideal posture), and low for stomach sleepers. If you are a stomach sleeper and are experiencing regular neck pain, there is a good chance your sleeping "posture" is contributing to that pain. It's a hard habit to break, but I would encourage you to try sleeping on your back if possible (even for a couple hours at the beginning of your sleep cycle).

We stock several types of pillows at the clinic - check them our next time you're in and we can answer any questions you might have.

4. Grinding of Teeth

Some people have a subconscious habit of grinding or clenching their teeth when they are stressed, or when they sleep. Solutions can be discussed with your dentist, but something as simple as a bite plate worn at night can reduce jaw tension, pressure on fascial muscles and prevent damage to teeth. If you are a regular "clencher", perhaps at work or when you are doing sport, both massage therapists and chiropractors can help to relieve tension in the face by performing soft tissue work to the affected muscles.

While the list isn't extensive, these common actions and habits can go undiscussed for years at a time and end up contributing to huge amounts of tension build up in the neck and head. A simple change can create a world of difference, so if you are curious about making any of the changes suggested here,  just try it out for a week and see how you feel.

#### Hay fever & allergy fighting foods
Spring has definitely sprung here in Sydney. It is a gorgeous time of year, with the days getting longer and the sun shining a little stronger. For those with hay fever and seasonal allergies, however, spring can be quite a miserable time. Sneezing, itchiness, scratchy throats, and dripping noses do not make for an enjoyable spring.
What causes hay fever and allergies?
Hayfever and other allergies occur when the immune system becomes highly reactive to substances known as allergens. Some common allergens include pollens, dust mites, cockroaches, animals (saliva), moulds and cigarette smoke. Reactions to allergens vary greatly from person to person and the severity of allergies depends on a number of factors such as genetics, antibiotic use, and dietary. While there is not much we can do to change our genetics and previous exposure to antibiotics, there is a lot we can change about the food we eat.
Allergy-fighting foods
Generally speaking, increasing your intake fruits and vegetables will go a long way in supporting a healthy immune system. There are, however, some foods with specific anti-allergic properties that you may want to add to your diet -- especially if you suffer from hay fever.

Kiwifruit, pineapple, and papaya
Loaded with vitamin C and bioflavonoids, these fruits are a fantastic immune food. Vitamin C and bioflavonoids help to prevent the release of histamine from immune cells. Histamine is a chemical that is released in response to allergens and contributes to allergy symptoms.

An added benefit of these lovely tropical fruits is that they naturally contain enzymes that aid in the digestion of foods we eat.

Ginger and turmeric
These spices pack a big anti-inflammatory punch. Reducing inflammation can help relieve congestion symptoms in hay fever, as well as skin irritation and welts that can occur with contact allergies. 
Try adding a little fresh ginger and turmeric to your salad dressing or juice/smoothie. You could also try a soothing ginger, turmeric, and honey tea -- perfect for that scratchy throat.

Brazil nuts
The humble brazil nut is one of the richest sources of the mineral and antioxidant, selenium. Adequate intake of selenium is essential for a healthy immune system. Unfortunately, our Australian soils are somewhat deficient in selenium, which means our produce will be typically lower in selenium too. So, when buying brazil nuts look for South American origin brazil nuts as they are likely to contain more selenium. 

Eating 4-6 brazil nuts per day will provide a healthy daily dose of selenium and keep your immune system in check.

Legumes
Lentils, legumes, and beans provide prebiotic fibres that feed our gut bacteria, known our microbiota. Why is feeding our gut bugs important? Because our microbiota makes up a significant part of our immune system and can help in controlling the allergic response. If you are new to trying legumes, introduce them slowly -- they have a tendency to create a bit of wind. 

To help reduce the wind-producing factor, soak dried legumes/lentils for 24 hours in cold water and rinse thoroughly before cooking.

Naturopathic care for hay fever and allergies
While a diet full of healthy fruits, vegetables, nuts, and seeds will provide a solid foundation for balancing an overreactive immune system, sometimes a little herbal intervention is required to help ease acute symptoms. There may also be other environmental or dietary factors contributing to your hay fever symptoms, which can be assessed in a naturopathic consultation.

Sarah Woolner
Naturopath & Clinical Nutritionist

If you are in need of support for hay fever, allergies or allergic asthma, I would love to help you. You can book in a naturopathic appointment to see me in clinic or phone us on (02) 9907 3339.

#### Health resolutions for 2023
Five 2023 healthy new year resolutions.
Another new year is upon us, which brings with it the opportunity to start a fresh and set some resolutions for the year ahead. Although resolutions are set with the best of intentions, they often drop off the radar by the end of January. Over-enthusiasm is often our downfall when setting resolutions, which leaves us feeling like we have failed. So, rather than set you up for another year of failed resolutions, our Naturopath Sarah has come up with 5 simple resolutions that you can incorporate and build into daily practices.
1 Ten thousand steps
A sedentary lifestyle is one of the most significant risk factors for poor health and the development of chronic health conditions. Ensuring you hit 10,000 steps each day is an easy way to increase daily movement and reduce your risk of chronic health issues. Not quite getting over the line? This article has some great tips to help you get to 10,000 steps.
10,000 steps equates to about 8km of walking and takes on average 1 hour and 40 minutes.
2 Nourish with good food
The idea of kick-starting the new year with a super healthy (and often strict) diet appeals to most of us when January rolls around. However, it is usually not at all practical. January in Australia is a very social month for most of us with many social engagements, catch-ups and summer barbecues — not all that compatible with a diet. So, instead of that restrictive diet, focus on nourishing your body with plenty of fresh whole foods as often as you can and leave a little space for those social indulgences.
3 Drink more water
This is such a simple thing you can do and it has so many positive health benefits. Adequate water intake helps to maintain healthy blood pressure, keeps our skin plump and hydrated, improves energy levels and supports detoxification. Aim for 2 litres of water per day (herbal teas are included).
4 Daily mindfulness
We exist in such a busy world where we are constantly engaging with social media and trying to squeeze 30 hours of activities into a 24 hour day. Often we are thinking 5 steps ahead, instead of giving our full attention to the task at hand. A daily mindfulness practice such as meditation brings us back into the present moment and can help to improve focus, reduce stress levels and anxiety, improve mental wellbeing and enhance productivity.
If mindfulness is on your new year resolutions list, you may want to check out this TEDtalk by mindfulness expert, Andy Puddicombe
5 Prioritise self care
If there is only one resolution you can manage to take into the new year, then make it this one. Self care practices are so often neglected and yet can have a profound impact on our mental and physical wellbeing. The practice of self-care will be different for each of us — it is whatever nourishes your soul. For some it may be competitive sports, for others it will be reading a book with a cup of tea. Find something that nourishes and re-energises you, then schedule time and space for it on a daily or weekly basis.
Succeed in achieving your 2023 resolutions
When setting our resolutions, goals or intentions for the new year, we often set ourselves up for failure. Over-flowing with enthusiasm, we tend to set goals that in the long term are just not sustainable. So, start small and choose just one resolution to start working on. Make it one that you can incorporate into your daily life and gradually build into a habit. I also encourage you to really think about the 'why' or the motivation for each of your resolutions as this will help to clarify exactly what it is that you want to achieve. Finding the specific motivations behind a resolution enables you to create your action plan and keep you on track to achieving your goals.
One last note. Sometimes failing is all part of the process. It is how we grow. Embrace any failure as a learning opportunity and get back on that horse.
Author - Sarah Woolner, Naturopath and Clinical Nutritionist at Total Health Brookvale

#### Massage Room Etiquette: Talking During A Massage
When I tell people what I do for a living, they often ask me if I prefer my clients to be talking during a massage, or be silent. I will clear this up straight away - if you are getting a massage, that is your time, and if you want to chat or be silent the choice is yours. If you have ever been uncertain on what is the proper etiquette for the massage room, this blog explains the most common scenarios and how best to act.
1. A good therapist lets their client control the amount of talking during the treatment.
There will always be a small amount of conversation from the therapist when they checking in with you during the treatment. They might make comments or questions in regards to pressure of the massage, observations of the body, or perhaps ask a question or two relating to your medical history so they get a better understanding of your body. This is necessary for a professional and effective treatment.

Any conversation on top of that is just extra, and it should be decided by you when it starts and stops. In my experience most people start to feel the relaxing effects of massage after about 20 minutes, and will casually converse up until that point. It is natural to want to build a bit of rapport with whom you have entrusted your body, so getting to know a bit about them or share things about yourself (family, occupation, hobbies, etc.) is normal.

But what if the therapist is talking too much and I just want to relax?

This can happen from time to time. If you know straight away that you want to relax, it is best to set the expectation early so you can get straight into the "zone". When you are having the "why are you here today?" conversation, just mention that you want to relax and aren't feeling very talkative today. The therapist should respect that and hopefully only interrupt the massage to ask questions pertaining to the massage.
2. But I feel awkward when the room is silent, doesn't the massage therapist feel awkward too?
Definitely not! We love a bit of quiet time as well, it lets us focus on you. For people who find it difficult to accept the silence and relax, bringing the focus to your breath and the calming music will definitely help. Calm your mind and enjoy the feeling of tension being massaged out of your body.
3. I love talking! I am happy to talk for the full duration of the massage!
That is fine, especially if you get along really well with your massage therapist and have developed rapport with them. The session shouldn't be an interrogation into your therapist's personal history, just as they shouldn't be prying into your personal life. Try not to ask your massage therapist for their opinion on non-massage related things, as they are there to provide you with a professional massage, not give life advice. Try to keep the conversation light, just as you would with a work colleague.

Keep in mind why you are having the massage. Is it so you can relax, so your body can be rejuvenated, or to get a break from your children or work environment? Regardless, a bit of quiet time will help you get the most out of the massage, mentally and physically. It will allow the body to relax a little bit more, so you can feel a little bit better. Try spending at least half of the massage silent and enjoying the treatment to see if you feel the difference.

You will feel great!

You can book your next massage here.

#### Natural remedies for a sore throat
Winter has made its presence felt, which means the cold and flu season will start to take a hold. Often, we get a few niggling signs of a cold or flu a few days before they really strike. A scratchy, sore throat is usually the first to appear and this is the time to take action.
Why do we get a scratchy or a sore throat before a cold or flu?
First things first, let's start with why you get a sore throat before coming down with a full-blown cold or flu.

Viral infections are the culprit in cases of cold and flu, and these viruses invade the body via mucosal surfaces in the nasal passage, sinuses, mouth and eyes. Once the virus breaks through these membrane barriers, they don't get far before being detected by the immune cells on patrol in the lymphatic glands located at the back of the throat and under the jawline. These immune cells raise the alarm, creating a localised response to invading virus that results in inflammation, swelling and some discomfort or pain -- all of which can cause that scratchy "feels like I have swallowed razor blades" sore throat.
A sore throat is your first indication to take action -- nip it in the bud
It is during the very early stage of infection (when you get that initial niggle in your throat) that you can really nip that cold or flu in the bud. There are a few key things you can do to support your immune system in fighting off the infection and prevent it progressing to a nasty cold or flu.
1. Rest
Your immune system is working overtime to quash this infection and this takes energy. So, one of the most supportive things you can do is rest. Skip the high-intensity gym session and opt for a restorative yoga class or a gentle stroll along the beach. Head to bed early with a good book and cup of herbal tea. Carve out some time during your day for restful breaks -- do a meditation, sit outside in the sun or even a quick lie down under the desk if you can't escape the office. Resting doesn't always equate to sleep, you just need to take things down a notch or two.
2. Nourish
Your hard-working immune system needs nourishment, so it's time to dig out mum's chicken soup recipe. Soups and slow-cooker meals are really nourishing foods that provide nutrients and energy to keep your immune system going. If you don't have a go-to soup recipe, this immune-boosting chicken soup is delicious and packed with medicinal foods. Make up a batch and keep and emergency stash in the freezer.
3. Hydrate
Inadequate hydration can impact our health in a number of ways, including immune function. Healthy mucous membranes are normally coated with a thin layer of mucous, which traps particles such as dust or pollen and microbes such as viruses, bacteria and fungi. Small finger-like projections in the mucous membranes (known as cilia) beat simultaneously to sweep the mucous out of the body. With dehydration, mucous membranes tend to be drier and stickier, making it difficult for the cilia to sweep out the mucous and debris it has accumulated, and much easier for pathogens to take up residence and cause infection.
As humidity levels are often lower in the winter months, we can lose more water via our skin without really noticing. Keep up your fluid intake with lots of warming herbal teas, soups and bone broths.
4. Soothe
Soothing your sore throat and preventing a full-blown infection is likely to be the main priority at the moment. So, here is a simple naturopathic remedy you can brew up at home with infection-fighting properties and a soothing, anti-inflammatory action.

Sage (Salvia officinalis) is an antimicrobial and anti-inflammatory herb, traditionally used for infections, head colds, aching joints and sore throats. Sage is also has astringent properties, making it ideal for strengthening the integrity of mucosal tissues.

Ingredients:
organic green tea (either bags or loose leaf)
4-5 sage leaves
1 tablespoons of lemon juice
1 tablespoons of Manuka honey

Method:
Combine the lemon juice or apple cider vinegar and honey, then add the sage leaves to soak for an hour. You can also leave it to soak overnight to get a stronger, more potent mixture. Brew up a pot of green tea and add in your sage, honey and lemon juice mixture. Sip on tea throughout the day to soothe that scratchy, sore throat.

Author -- Sarah Woolner, Naturopath & Clinical Nutritionist at Total Health Brookvale.

#### Northern Beaches Sports Massage explained by Holly Mason
Northern beaches Sports Massage therapist Holly Mason goes into detail as to the benefits of sports massage for both professional and every day athletes.
Although sports massage is specifically tailored to sporting injuries or ailments it is primarily designed to prevent and relieve conditions and injuries associated with exercise. This means sports massage is of great benefit to ANYONE that exercises and not only professional sports people, contrary to its name.

Sports massage focuses on areas of the body that are overused and stressed. The purpose of sports massage is to relieve the tension that can build up in the body’s soft tissues while we are exercising. How does it differ from your average remedial massage? The techniques used throughout a sports massage are often more vigorous, approaching the muscles more deeply to stimulate circulation of blood and lymph fluids and to break down any adhesions (knots) that may be present within the muscle fibres. These techniques are designed to enhance an athlete’s endurance and performance pre event and to decrease their recovery time post event.
Why do we need sports massage? What are the benefits?
Sports massage has many benefits for both the professional athlete and the average person. This includes those of you who regularly go for jogs around the block, take the dog for a walk and play your local game of netball or footy. Sports massage has both physiological and psychological benefits that have an overall impact on your performance. Benifits include:
Promotes Flexibility
Exercise can lead to muscle rigidity especially if you overtrain. Sports massage helps to relax overly tense muscles and provide additional flexibility. Often therapists will include a range of stretching during their treatment to encourage a greater range of motion as the muscles relax.
Shortens Recovery Time
Sports massages are ideal to help the body deal with stress and prevent injury. A sports massage will increase your blood flow and lymph fluids which assist your body’s natural healing process by speeding up waste removal. It also helps to reduce any swelling and inflammation associated with physical activity. Sports massage can be used to treat a number of injuries including shin splints, tennis elbow, sprains and strains, and corked thighs.
Helps Eliminate By-Products of Exercise
Lactic and uric acids are natural by-products of exercise and each can be lessened with an increase in blood and lymph flow to speed up waste removal.
Prepares the athlete psychologically
Sports massage does not only have physical impacts on an athlete. Psychologically, a sports massage can prepare the athletes body and mind for optimal performance as it leaves them feeling invigorated and focused. Sports massages can also instil confidence as an athlete feels more prepared after treating any muscle ailments and soreness.
Prepares the athlete physically
Sports massages prepare an athlete physically by decreasing muscle tension and fatigue and improving their heart rate and blood pressure. The increased blood flow is also very beneficial to athletes as it contributes to improved endurance during training and competition.

Leg sports massage Sydney.
Pre and Post Event Sport Massage
Pre and post event sports massages are designed specifically to help athletes perform optimally and recover quickly after their event.

Pre event sports massage is typically a short and specific treatment performed within the 24 hours prior to a sporting event. The goal is to increase blood circulation and flexibility, and to prepare the athlete mentally to ensure optimal performance. Pre event sports massage focuses on the muscles that will be used most during the event and applies techniques that are fast paced to leave the athlete feeling invigorated and ready to go! Deep tissue massage before an event is contraindicated as it may cause too much of an increase in flexibility and may interfere with muscle strength and timing which the athlete is not used to. Experienced therapists will always have the athlete’s event goals in mind as they are performing the treatment.
Post event sports massage aims to assist with recovery and return the athlete to training as soon as possible without any soreness or injury. Post event, the goal is to calm the nervous system and ease tension within the muscle fibres. The focus is on improving blood flow to tight muscles and re-establishing the athlete’s range of movement. As a result, post event sports massage decreases the chance of delayed onset muscle soreness (DOMS) and reduce recovery time. This means the athlete can get back to training quicker without feeling stiff and sore! Post event sports massages are recommended directly after the event for a light rub down and within the few days after the event.
Northern Beaches Sports Massage
Want to incorporate sports massage into your training regime? Interested in hiring our therapists for your event? You can contact us here.

For more about our Services, our Therapists and how to book an appointment visit our massage web page.

#### Paediatric Chiropractic Care: A Holistic Approach at Performance Health
Introduction

At Performance Health, we take a holistic approach to paediatric chiropractic care, focusing on the connection between the spine and the nervous system. This natural treatment aims to support the body’s healing ability, promoting health and wellness in children from a young age.

Benefits of Paediatric Chiropractic Care

1. Enhanced Nervous System FunctionPaediatric chiropractic adjustments help improve nervous system function by ensuring proper spinal alignment. This enhances communication between the brain and the rest of the body, supporting children’s overall health and vitality.

2. Improved Immune System ResponseA well-aligned spine can contribute to a stronger immune system. At Performance Health, paediatric chiropractic care is designed to help boost your child’s immune response, reducing the risk of common illnesses and infections.

3. Better Sleep QualityChildren who receive chiropractic care often enjoy better sleep. By addressing spinal misalignments that may disrupt sleep patterns, Performance Health helps children achieve more restful and rejuvenating sleep.

4. Enhanced Digestive HealthProper spinal alignment can positively impact the digestive system. Chiropractic care at Performance Health helps resolve spinal issues that may contribute to digestive discomfort, promoting better overall gastrointestinal health.

The Performance Health Approach

At Performance Health, our experienced paediatric chiropractors focus on providing gentle, safe adjustments tailored to each child’s needs. We understand the unique requirements of paediatric care and create a welcoming, child-friendly environment to ensure a positive experience.

Is Paediatric Chiropractic Care Right for Your Child?

If you’re considering paediatric chiropractic care, our team at Performance Health offers a comprehensive evaluation to determine the best approach for your child. We create customised treatment plans designed to support their overall health and well-being.

Conclusion

Paediatric chiropractic care at Performance Health offers a natural and holistic way to enhance your child’s health and development. By focusing on spinal alignment and nervous system function, our dedicated team helps children thrive and reach their full potential. Invest in your child’s health today with Performance Health.

#### Pain. Can we ease it simply with nutrition?
In the clinic, we see a lot of clients with pain. Sometimes it is acute pain from recent injuries, although the majority of the pain we see is chronic, ongoing pain. One of the factors that may be contributing to persistent, chronic pain is an imbalance the acidity of our tissues -- mainly as a result of poor nutrition.

We all know that vegetables and fruits are good for us and that we need to be eating more of them. They are a great source of nutrition and keep our energy levels high. But, did you know that increasing your intake of plant foods may help with pain relief?

pH balance and pain

Our bodies are designed to produce acid, mainly as a process of metabolism. Cleverly, our bodies also have effective ways of breaking down and eliminating acids via the kidneys and lungs. Physiologically, this system works well — until we overburden the system with the likes of poor food choices, stress, alcohol, inflammation, and ageing. As a result, our tissues become more acidic.

When I talk about acidity, I am referring to the pH of the fluids in and around our cells as well as urine — not the pH of our blood. The pH of our blood is very tightly regulated, and will not vary much at all. If it does, it is more than likely fatal.

pH is a measure of free hydrogen ion concentration, which determines whether a substance is acidic, neutral or alkaline — the higher the concentration of hydrogen ions, the more acidic a substance is. The pH scale ranges from 0 -14, where pH < 7 is acidic, pH = 7 is neutral, pH > 7 is alkaline

So, how is tissue acidification related to pain? Well, as the pH of our tissues becomes acidic, there are increased levels of free hydrogen ions. These hydrogen ions are able to switch on specific pain channels in the nervous system. This not only increases our sensitivity to pain but can also damage the cells and cause inflammation — further exacerbating pain.

How do our diets create acidity and contribute to pain?

Typically, our modern diets contain high amounts of processed foods, sugar, animal foods and unhealthy fats — which we know don’t provide much nutritional value and can contribute to weight gain, and conditions such as diabetes and cardiovascular disease. When these foods are metabolised, they contribute to the acid load on the body.

And it is not only the increase in acid load that is causing acidification tissues. More importantly, it is due to a deficiency of our most important buffers — VEGETABLES!

Vegetables provide us with many nutrients, but they also provide a good dose of citrates, malates and gluconates. These compounds are able to buffer the acidity produced by mopping up excess the hydrogen ions (that create acidity), forming neutral substances that are more easily eliminated from the body. By increasing our vegetable intake we can lower the acid burden on the body, meaning those little pain channels are less likely to be activated.

How do I know if I have an imbalance in acidity?
If you are living in the modern world and not eating a truckload of vegetables daily, then it is likely that you have some imbalances in tissue pH levels.

As a naturopath, there are a few things that I look when assessing acid balance in clients:

 	Symptoms such as pain, fatigue, blood sugar imbalances, low appetite, headaches, muscle fatigue or weakness
 	Nutritional status
	Dietary balance of acid load and buffering foods
 	Stress, exercise, and sleep
 	Urinary pH
 	Blood chemistry pathology

Naturapthy and good nutrition can help relieve pain

The next step is to put together a buffering plan of attack — which invariably involves vegetables. I may also prescribe other supplements or herbal medicines to provide extra support and pain relief, particularly as part of your initial naturopathic treatment plan. However, there is really no substitute for the buffering power of vegetables.

Sarah Woolner
Naturopath & Clinical Nutritionist

If you are in need of some nutritional support for chronic pain or fatigue, I would love to help you. You can book in a naturopathic appointment to see me in clinic or phone us on (02) 9907 3339.

#### Patellofemoral Pain Syndrome
A quick introduction on the Patella
Commonly called the “knee cap” its function is to create a more efficient pully system when straightening your lower leg; this is known as knee extension. An example of knee extension is the forward movement of your lower leg when kicking a soccer ball.

The patella tracks in a grove in the lower portion of your thigh bone (femur) – this association between the patella and its groove in your thigh is known as the patellofemoral joint. The “tracking” of the patella in this groove requires a balance of forces to keep it centred in the groove – an imbalance can lead to pain or altered function that may lead to knee or other pain in this area.

What is it?
Patellofemoral Pain Syndrome (PFPS) is an overuse disorder that often presents as poorly localised pain around, behind or at the front of the patella. It can give an ache or a sharp pain and at times can lead to the knee “giving way” or buckling.

It is the most common cause of knee pain accounting for 25-40% of all knee problems seen in sports injury clinics. Women are more commonly affected than men at a ratio of almost 2:1.

How does it come about?

Due to conflicting results and a lack of reproducibility, no consensus exists in the literature regarding how exactly it comes about, or what factors/activities are most responsible for causing this pain.

Potential Risk factors:
There are several proposed risk factors that may initiate or lead to an increased risk in developing PFPs. They include overuse, malalignment, trauma, a higher BMI and a high training regime.

Overuse:

Knee pain from PFPs worsens with squatting, running, prolonged sitting or when ascending/descending steps.

Malalignment:

Factors influencing malalignment:

 	Static: leg length discrepancies, foot/toe morphology, hamstrings and tight hip muscles, abnormal patella mobility, angular/rotational deformities of the lower leg.
 	Dynamic: muscle weakness/imbalance, hip weaknesses, abnormal ground reaction forces, excessive foot pronation, insufficient foot pronation.

Treatment Regime
With so many factors influencing PFPS it is imperative you get assessed by a qualified chiropractor or therapist who understands the biomechanics of your body. Our goal is to first decrease pain and then improve tracking and alignment. Getting a correct assessment and treatment will help you to understand where the issue has come from and decrease the pain and dysfunction longevity. Remember in some cases the longer you leave an issue the longer the recovery time; you have to first break the pain cycle and then re-train the dysfunction into proper tracking and alignment.

Treatment for this issue from a chiropractor may include: muscle release work; adjustments where needed, taping, dry-needling and rehabilitation.
Some Self-Help Tips:

 	Avoid pain activities.

 	Decrease volume of training or if really bad then stop all together.
 	Decrease hills/stairs etc. Can use bicycle, swim or other so long as no pain.

 	Ice
 	Barefoot running/minimalist shoes = can help decrease peak patellofemoral joint stress by 12% (mainly barefoot running).
 	Short term anti-inflammatory use
 	If the pain decreases within the first week then progress onto:

 	Hamstring and quadriceps stretches
 	Strengthening your hips (closed chain exercises with a focus on core and hip stability)
 	Quadriceps strengthening.

 	Get assessed and treated by a chiropractor!

Other potential methods:
Foot orthoses, glycoaminoglycan and corticosteroids have limited evidence in helping.

Written by Todd Daniels
Chiropractor

#### Pregnancy Massage explained by Remedial Massage specialist Amanda Suppes
The benefits of pregnancy massage
Every woman's pregnancy is different, experiencing changes on a daily basis. For many, it can be stressful, uncomfortable, or painful at times. Pregnancy massage by an experienced professional has many benefits both physically and psychologically, which we will explain in this blog post.
Most importantly, is pregnancy massage safe?
In most cases, massage is safe and beneficial for both the mother and baby. However, if you have any questions or concerns as to whether massage would be safe and appropriate for you, please ask your healthcare provider. Deep massage to the belly area is not recommended, and the most important part of the treatment is to ensure total comfort for the woman. The treatments at Total Health are performed on a special pregnancy bed that allows the woman to lay face down (which is safe for a short period of time), or in side lying position if that is more comfortable. Some contraindications to massage include existing blood clots, flu-like symptoms, hypertension, placenta previa, severe abdominal pain, and migraine headaches.
Is massage safe in the first trimester?
Some practitioners will not perform massage during the first trimester due to the risk of being associated with a miscarriage, however, there is no scientific evidence to support that massage can cause miscarriage. The main limiting factor in the first trimester is that the woman may be experiencing nausea or vomiting, in which case the massage cannot be performed.
Pregnancy massage has many benefits.
Just like normal massage, pregnancy massage can bring the woman a sense of deep relaxation. It taps into the part of the brain that releases endorphins, which lower the body's responses to stress. Even if you are not under stress, this release also encourages a better immune response.

The physical benefits of pregnancy massage are decreased pain, increased flexibility, improved circulation and improved tissue health. Below are a few common symptoms that can be helped by pregnancy massage.
Pregnancy massage can help relieve the following symptoms;
Sciatica
Women can experience symptoms of sciatica due to the pressure put on the lower body later in pregnancy. Sciatica related pain can be relieved through stretching, movement/exercise, and release of the lower back and gluteus muscles.
Fluid Retention
Pregnancy massage can assist in moving fluid from the extremities to help relieve pressure in feet, legs, and hands. A gentle pressure can be very effective and also very relaxing. As the pregnancy progresses, it can become very difficult to reach the toes, so getting a professional (or someone close to you) to massage those areas will bring great relief.
Back Pain
The chest is getting heavier, the core muscles become less effective, and the baby begins to pull everything forward. Often, by the end of the second trimester a woman will begin to experience 0ccasional back pain somewhere along her spine, and sometimes around the ribs. Pregnancy massage can refresh those long and painful muscles and increase circulation to them, ensuring the tissues remain healthy. Many women find relief in a pregnancy massage just from lying face down on the bed for an hour, which can take the pressure off the back.
Left Shoulder Pain
Later in pregnancy, it is recommended that the woman lay only on her left side while sleeping as to not restrict blood flow to the baby. This can take it's toll over a few weeks and the left neck and shoulder can become locked up. It is important to maintain balance in the body so you don't end up with one shoulder higher, and a firm pregnancy massage can help break up those knotted muscle fibres.

In summary, pregnancy massage is a wonderful gift that you can give yourself or someone else! There are so many benefits, and every woman should savour the few moments she can have just to herself before welcoming the baby into the world.

We offer a special of $20 off a one-hour massage treatment, for your first pregnancy massage with us.

Just mention "first time offer" when booking and state how many weeks you will be at the time of treatment.

BOOK HERE

Questions? Email Amanda at amanda@totalhealthbrookvale.com.au/ 

#### Prenatal Nutrition Care
Growing a little one from an embryo of just a few cells to a functioning human being is a beautiful and fascinating process. Prenatal nutrition is important during pregnancy, as nutritionally, it is a very demanding process. Every pregnancy is different and requires a unique approach to prenatal nutrition care.
The importance of prenatal nutrition
Healthy eating is a key aspect of prenatal nutrition care as nutrient requirements increase to support the growth and development of a healthy baby. Meeting these nutritional needs is also essential for supporting the health of the mother — throughout the pregnancy and in the months and even years that follow.

The availability of these nutrients will depend on the foods the mother is eating — which can be a challenge for expectant mothers, especially during the early stages of pregnancy. Nausea, morning sickness, and food aversions can limit the foods an expectant mother can stomach. Add to this a list of high-risk foods that should be avoided during pregnancy, and you can see that for some women, it may be difficult to meet the nutritional demands of pregnancy through diet alone.
Prenatal or pregnancy supplements
Prenatal supplements address the nutritional gaps that the diet may not always cover. There are many prenatal or pregnancy supplements on the market, each claiming to be the best one for you and your baby. But, how do you know which one to choose?

Unfortunately, I cannot give you a simple answer. Each mother’s prenatal nutrition needs are unique and can even change with each pregnancy. As you can see in the chart below, formulations of various pregnancy supplements differ in both the nutrients that they contain and the dosage of those nutrients.

Comparison of Prenatal Multivitamins — this graph shows the variation of nutrient concentration in different prenatal supplements

This wide variation is actually a good thing. While the essential prenatal nutrients — folate, iodine, and iron — are included in most pregnancy multivitamins, there is much variation in additional nutrients such as vitamin D, selenium, zinc and B vitamins. This allows for more flexible prescribing. Here are a few things to consider when choosing a supplement:
The form of the nutrients included.
Not all forms of nutrients are equal in terms of absorption and effects on the digestive system. For example, the dosage of iron in retail supplement #1 is significantly higher in comparison with other prenatal supplements. However, it is in a form that is poorly absorbed in the gut and is more likely to cause constipation. For a woman with a tendency to constipation, retail supplement #1 may not be the most appropriate choice for her.
Specific nutrients lacking in the diet.
Pregnancy can bring about enormous changes in appetite, perceptions of taste and smell as well as food aversions and nausea. These factors can limit the foods a pregnant woman can tolerate, and potentially lead to nutrient deficiencies. Choosing a supplement that covers these nutrient deficits in the diet may help to support a healthy pregnancy for both mum and her baby.
Tolerance of a supplement.
This is probably one of the more important factors to consider. Women will tolerate some supplements better than others, and their preference may change throughout the different stages of pregnancy. At the end of the day, a supplement that is perfect on paper but, not taken or able to be kept down due to low tolerance, is unlikely to provide any nutritional benefit.
Integrative approach to prenatal care
Prenatal care often involves a number of practitioners. First and foremost, you will generally have an obstetrician and/or your GP, and often a midwife as well. Some women require physical support such as prenatal massage therapy, prenatal chiropractic care physiotherapy or prenatal chiropractic care to help with the structural changes that come with growing a little human. Some women find they need more emotional support in the form of counselling — bringing new life into this world involves significant change and responsibility, whether it is your first child or your fourth. And then there are women that need some extra prenatal nutrition support and guidance. Not only to nourish her growing baby but, also to nourish herself.
It is important that a mother nourishes herself with whichever forms of healthcare or support that she needs throughout pregnancy and beyond so that she can continue to care for and nourish her offspring.
Preconception, prenatal and postnatal nutrition at Total Health Brookvale
As a naturopath, I work with clients that are preparing for pregnancy, are currently pregnant or are new mothers. We look at the mother's diet in quite a bit of detail and then based on the dietary assessment, I can then create an individualised nutrition plan and recommend the most appropriate supplement that will help fill the nutritional gaps identified.

Sarah Woolner
Naturopath & Clinical Nutritionist

If you are in need of support for preconception, pregnancy or postnatal nutrition, I would love to help you. You can book in a naturopathic appointment to see me in clinic or phone us on (02) 9907 3339.

#### Shin pain? It could be shin splints.
If you have pain along the inside of your shin, you might have been told that you have shin splints. Shin Splints has been renamed to Medial Tibial Stress syndrome, as it considered more medically accurate. Medial Tibial Stress syndrome is caused when muscles in the calves pull on the Tibial bone where they attach and it is this irritation to the bony attachment surface that causes the shin pain.
The condition is common amongst military personal and athletes. Running related activities typically worsens the condition. Risk factors for developing Medial Tibial Stress syndrome or shin splints include;

 	poor foot/ankle biomechanics
 	training errors
 	improper footwear
 	surface type
 	fatigue and poor lower limb flexibility

The foundation of treatment for shin splints is based on activity modification and symptomatic relief. Identifying aggravating activities and modifying them is crucial in the short-medium term. It is also important to have your chiropractor assess your foot, ankle, knee and hip biomechanics as these regions often have a role when it comes to Medial Tibial Stress Syndrome aka shin splints.

Remember you should always get a professionals opinion before you self diagnose!

#### Support Immune Health Naturally
A well functioning immune system is essential during the cooler months. While we cannot always avoid exposure to those nasty winter bugs, there are natural approaches that we can incorporate to promote healthy immune function.

Eat a rainbow of fruits and vegetables
Ensure you get a good range of essential nutrients to fuel your immune system. Colourful whole foods such as fresh fruits and vegetables are packed with antioxidants and nutrients that help our immune system fight infections. Fruits, vegetables and whole grains are also rich in fibres that feed our healthy gut bacteria. This microbial population makes up a large part of our immune system, so keeping it well fed will boost immune function.

Boost lymphatic circulation
Our lymphatic system is a network of vessels that transport fats and proteins, drain cellular waste and toxins, and is where majority of our infection-fighting white blood cells reside. Lymphatic fluid moves through the lymphatic vessels and drains into lymph nodes (more commonly referred to as glands), where any unwanted debris, toxins and waste is filtered out. These lymph nodes or glands are also an immune checkpoint, where the white blood cells screen the lymphatic fluid for pathogens such as bacteria. Keeping the lymphatic fluid moving is essential for optimal immune function, and there are a few simple ways we can encourage this:
1. Regular exercise and movement
By physically moving our bodies we can increase out lymphatic circulation. Research has also shown that Exercise can boost immune cells that fight off infections, so rug up and get moving for at least 30 minutes, 3 times a week.
2. Dry skin brushing
Regularly brushing your skin with a body brush is a great way to boost lymphatic circulation. It is also great for exfoliating dry skin during the winter months. Always brush towards the heart using a gentle sweeping motion.
3. Therapeutic massage
Massage stimulates the movement and drainage of the lymphatic fluid as well as boosting immune cells that fight off those dreaded winter bugs. Massage is also a great stress-buster and helps to reduce cortisol levels (a stress hormone that reduces immune function).

Keep your nervous system in check
Our nervous system has many, many functions in the body and can be impacted by both physical and mental or emotional stress. The nervous and immune systems are intricately connected, and where there is imbalance in the nervous system, the immune system cannot function at its best. Adequate sleep is essential for rejuvenating the brain and nervous system, as is stress management. Meditation is great for managing stress levels, or even just taking some time out for yourself can be just as effective. Finally, maintaining the physical health of you nerves (and joint structures that surround them) will ensure that they are functioning and communicating with other body systems efficiently.

Medicinal herbs and spices
Herbs are a great natural immune booster, as they contain plant chemicals that help fight off infections and strengthen our immune response. Herbs such as garlic, ginger, thyme and basil can be easily incorporated into your diet, while herbal teas are perfect for keeping you warm and hydrated during the cooler months. For an extra immune boost or some soothing relief add a teaspoon or two of Manuka honey to your herbal tea.

Enjoy the seasonal shift to cooler days and remember to give yourself a little extra nourishment. The team at Total Health Brookvale are here for you, if ever you need us.

#### The Art of Foam Rolling
Take home advice is something that I love to give my clients to help ensure they are caring for their bodies and muscles the best they can. One of the most common pieces of advice I often find myself giving is to practice self-myofascial release at home to assist in recovery and restoration of healthy muscle tissue. Self-myofascial release (SMR), more commonly known as “foam rolling”, is becoming a familiar recovery tool for people of all fitness levels. It can be performed with a foam roller, spiky ball, lacrosse ball or anything of the like. Foam rolling assists in relaxing tight muscles and breaking up any adhesions/knots in the muscle layers. While at times uncomfortable, it is an effective way of reducing muscle pain and improving range of motion to enhance performance.

The most common responses I get from my clients are along the lines of “it hurts too much” or “I don’t know if I’m using it correctly”.
It is important to find a SMR tool that suits you and your body. They come in all shapes, sizes and densities to cater for all body types and muscles.
If you find the pain unbearable when rolling out your muscles try looking for a softer, larger tool that allows you to distribute your weight more comfortably and control the pressure more effectively. (That’s the beauty of SMR – you control it!)
For those who are unsure how to utilise their SMR tool effectively, here are my top 3 rolling exercises to reduce pain and increase flexibility. I recommend spending about 60 seconds on each muscle. Find a tender point, hold, release and repeat!

Foam Rolling on the Back
Lying face up, place the foam roller horizontally under your shoulder blades. Keep your knees bent and feet grounded. Use your hands to support your neck. Switch on your core, lift your hips and press your feet into the floor to slowly roll back and forth up and down the back.

Tip – tilt back side to side to target different areas of your back.

 

 

Foam Rolling on Hamstring & Calves
 Place the foam roller under your calf. Keep your hands flat under your shoulders with fingers pointing towards toes. Rest ankle on top of bottom ankle. Slowly roll from ankle to knee using your arms to control the movement. Continue up the leg to target hamstrings.

For less pressure, simply uncross your legs.

 

 

Foam Rolling on Quadriceps
Lying face down, place foam roller above knee and roll from knee to hip. Make the movements slow and controlled. Be sure to support your upper body with both forearms firmly pressed into the ground.

I prefer to put a cushion or towel under my elbows.

 

 

 

 

Foam Rolling on Iliotibial Band (ITB)
Lie on the side you wish to target with the foam roller under your hip. Cross the opposite leg over and place your foot flat on the floor. Support your body with your forearm and the resting flat foot. Rest your other hand on your hip and keep your head in line with your spine. Press your flat foot into the ground to control the slow roll down the side of your leg from hip to knee.

Take this one slow, as it can be the most uncomfortable area to roll.

 

 

 

Foam rolling exercises are the perfect recovery after a workout or hard day at work. Try do them as often as you can. Coupled with stretching and regular massage, foam rolling will have your muscles reaping the benefits for optimal performance. So, choose your weapon and start foam rolling! If you have any questions do not hesitate to ask one of our health practitioners at your next appointment.

#### Three exercises that will solve lower back pain
It’s time to put away the Panadol and grab your exercise mat! There are 3 basic movements that you can do at home that will set you up for a pain free lifestyle.

 	 “What are the best exercises to perform to prevent low back pain?”

This is a question we hear a lot in our clinic. The below exercises are my ‘go-to’ for prevention of low back pain. They are straight forward and effective. They have been termed ‘The McGill big 3’ – named after the researcher Stuart McGill.

Stuart McGill is a spinal biomechanics researcher from The University of Waterloo, Canada. The goal of these core exercises are to create spinal stability and endurance – which is essential for                                                                                                                      creating a stable foundation for the lower back.

 	“How do core exercises help my lower back?”

Let's talk briefly about muscle movement first. Whenever a muscle contracts to perform a movement, this muscle is considered the “Agonist” muscle. Every agonist muscle has an opposite muscle that is generally relaxed. This is known as the “Antagonist” muscle. The definitions are below:

*Agonist muscles cause a movement to occur through their own activation.

*Antagonist muscles are simply the muscles that produce an opposing joint torque to the agonist muscles.

We experience this every time the arm moves to pick something up. The bicep and tricep muscle in the arm work together as a team. When one is contracting, the other is relaxing. The arm does not bend unless both muscles are involved.

Similar to the team work between the bicep and tricep muscle, the abdominal and back muscles are opposites. Both are required for efficient movement of the torso. When one side of the team is not engaging properly or is weak, the opposite muscles will get over loaded and fatigued.

By strengthening the core muscles, you are training the torso to work together as a unit. When the core is strong, the lower back does not have to work as hard.

The exercises aim to tighten up the front and sides of the core, while supporting the spine and remove gravity from the equation. The exercises are of a low intensity and are safe to perform; Massage Therapy.

Curl up – 3 sets of 10-12 reps
Bird dog – 3 sets of 10-12 reps
Side Bridge – 3 sets of 8-10 seconds holds, each side.
If the above rep scheme is too hard, you can always modify it by reducing the number of reps and work your way up to the noted rep scheme.

Try doing these exercises before training as well, as it has shown to tighten and stiffen the core.

Perform these exercises once a day, not into pain. If you do have questions, pain or discomfort when performing these exercises, come in and see us and we can either correct your technique or advise you on alternative exercises.

References:

McGill, S.M. (1997) The biomechanics of low back injury: Implications on current practice in industry and the clinic. J. Biomech. 30: 465-475.

 

McGill, S.M., Low Back Disorders: Evidence based prevention and rehabilitation, Human Kinetics Publishers, Champaign, Illinois, 2002.

#### Trigger Points explained by Remedial Massage specialist Amanda Suppes
The truth behind 'Trigger points'
So many clients ask me “What is a knot?” “Why are my muscles so hard and painful?”. In this post we discuss tight muscles and the painful points found in them called trigger points, also commonly referred to as muscular knots.
Trigger points can affect your body by:

 	Causing pain and discomfort
 	Limiting range of movement (which leads to muscle compensation)
 	Decreasing tissue health if surrounding muscle is contracted (decreased flow of essential body fluids)
 	Creating pain in other areas of your body
 	Possibly engaging other trigger points, known as satellite points

Now let’s focus on where the knots are generally found.
Each muscle has fibres that run in one direction and do two jobs - contract and relax. Muscles can get stuck in contraction or spasm due to several variables which I will explain by using examples:
Overstimulation
Our muscles can get overstimulated when we use them in new or unfamiliar ways. When we do this, the muscles will often contract to protect the body. Take for example, going back to doing exercise after some time off. Your muscles are now expected to work for longer periods, work faster, and perform unusual movements. Immediately after, or the next day, you find your body stiffened up. This is because your body was not accustomed to the movements and felt safer “holding” the muscles in close to the body, giving them time to recover and relax.

Another common case I see is after a client has woken in the middle of the night, all of a sudden feeling a pinch or twist to the neck. While seconds before their neck was relaxed in sleep state, a sharp movement shocks the muscles and it go into spasm.
Overuse
I like to use a “stress relief ball” as an example of overuse. If you continue to squeeze and squeeze and squeeze the ball, you start to crossover from overstimulation to overuse.

Fibres in your muscle bands get tighter, don’t want to stretch out as far, and points start to get tender. Hello trigger point! Your muscle gets so tired from the stimulation and wants to protect itself, so it doesn’t extend to its normal healthy length.

When clients come in presenting pain due to a sedentary job, it is generally due to a combination of overstimulation leading to overuse. For example, your lower back is put under pressure continuously due to long hours driving. Initially your back muscles are a bit surprised at the effort needed to maintain that sitting position, so  they gets sore. If you push through that, you are then overusing the muscles in the area and they hardly have the ability to go back to a healthy length.
Dehydration
Your muscles are like sponges and are happiest when they are well hydrated. If your tissues are dry and weary, they are less likely to have a healthy flow of body fluids through them, and are more likely to lock up.
Stress
This is a causative factor that is harder to measure by scientific means, however it is a self diagnosis and complaint from many of my clients. Stress seems to manifest itself in tissue. If you are unable to feel free and released from stress, your body retains in the muscle tissue.

However, painful spots don’t have to be localised to only the belly of the muscle. In many cases, pain felt in one area can be relieved by treating another, sometimes on the opposite side of the body. In this instance that pain is what we call a referred pain, which has been the focus of many studies and books. This leads us to ask the question if the trigger point is only a nervous response triggered by the brain, as opposed to an actual physical nodule in the muscle causing the pain.
So how can massage therapy help treat muscular pain and trigger points once they have formed?
Massage therapy is one of oldest forms of healthcare with written records dating back to China and Egypt in approximately 2500 BCE. Just because it is an ancient form of healthcare doesn’t mean it’s outdated. On the contrary, it gives massage credibility as it’s stood the test of time.

By treating the body naturally, without the use of drugs, massage assists the body’s natural healing process. Massage has been proven to tap into the parasympathetic nervous system which decreases the brain’s threat perception (for example, if long hours at work manifests stress into your muscles) to allow the body to relax and also decrease pain.

Techniques such as direct pressure on the point, frictions across the muscle, and long deep strokes can be applied to the body. The effect of massaging a general area as opposed to a particular point creates a more comprehensive web of pressure that can still dissipate pain and soften the body. A good massage therapist will work with intention to relieve the pain, and check in with the client along the way to ensure techniques are being effective.

Over the years I have completed 1000’s of hours of treatments, improving my client’s wellbeing and lifestyle. No two treatments have been the same, and nor should they be. Each body is different, and even from day to day everyone’s body changes. One thing is universal though, we are only given one body in this life, so we had best take care of it.

If you would like to learn more about massage or have questions you would like answered in future blogs, please get in touch on facebook or via email. If you would like to experience massage first hand you can click the booking button on the right hand side and I will be happy to treat you!

Amanda Suppes

Remedial Massage Specialist
Total Health Brookvale

#### Understanding How Chiropractic Care Eases Hip Pain
Getting to the Source of Hip Pain

Hip pain is a condition that can be quite limiting, affecting people across all age groups. From overuse and injuries to growth, pregnancy, or underlying health issues, hip pain brings discomfort and restricts movement, impacting one's everyday well-being. Many people explore chiropractic care as a non-invasive, holistic choice for relieving hip pain. An accurate diagnosis is key to effective treatment, as understanding the cause of your hip pain is crucial for a swift recovery. 

How Chiropractic Care Can Help Alleviate Hip Pain

Chiropractic treatment emphasises musculoskeletal alignment and biomechanics, aiding the body’s self-healing process. Chiropractors address joint misalignments, or subluxations, which can relieve nerve pressure that contributes to hip pain. Adjustments to the joints can enhance function and flexibility, easing inflammation and discomfort around the hip. Moreover, we examine and treat the muscles, tendons, ligaments, and fascia, all integral to movement.

The Role of Exercise and Lifestyle Modifications

Alongside chiropractic adjustments, targeted exercises and lifestyle changes are often suggested to help relieve hip pain. Exercises that strengthen the muscles around the hip joint enhance stability and lower the chance of future injuries. Additionally, healthy weight maintenance and good posture support lasting hip health.

Holistic Approach to Healing

Chiropractic care offers a holistic healing approach, in contrast to conventional medical treatments that mainly manage symptoms. Focusing on the underlying causes of hip pain, chiropractors work to restore the body’s natural balance and functionality rather than simply covering symptoms. This thorough method can provide enduring relief and enhance overall health and well-being.

Conclusion

Living with hip pain can be challenging, but it doesn’t need to be a lasting struggle. Chiropractic care at Performance Health enables you to target the causes behind your discomfort, helping you find lasting relief. With a holistic focus on musculoskeletal health, you can restore movement, alleviate inflammation, and elevate your quality of life. Discover the benefits of chiropractic care in relieving hip pain with Performance Health.

#### What the Squat
Hands up who dreads having to do squats? Do you feel unstable? Do you feel like you can’t go as deep or as far as someone else in the room?

Squats are an incredibly difficult movement so don’t feel too low about it! Attached is a short video where you will come to understand the complexity of ONE aspect of squats. Have a watch then keep reading – skip to 1:35 to get into it.

https://www.youtube.com/watch?v=Av3LO2GwpAk

Did you see how your torso, upper leg and lower leg length can cause issues with your squat? It just means alterations need to be made in order for you to feel more comfortable in your squat.

Now you have a couple of choices to make – Play around with it yourself and see if you can create more stability, mobility and thus more depth (see below). If you find your still having issues after a week or two of trying some things yourself then come and see me and we can work on getting your body to its ultimate squat or assessing your movement pattern to see what works best for you!

Here are some common things to try out:

 	A wider stance with your feet and turning your toes out a little (make sure your knee still tracks over your toes)
 	If you feel like you’re going to fall back hold a 5-7kg kettle bell in front of you as a counter weight
 	If you feel like you’re falling forward try to feel or allow more pressure to be felt on your heels throughout the entire movement.
 	Holding onto a squat rack or pole or similar with your hands, go down into a squat and try to hold it for 30 seconds, while at the “bottom” (wherever that may be for you) try to relax into it and breathe normally. Repeat this 5 times – this can be a good warm-up exercise for you.

Some things to remember:

 	It is going to take time to create change where your body can handle and adapt to what you are asking of it.
 	Don’t push yourself too hard too soon.
 	If you have any questions ask me; I am here to help!

Todd Daniels – Chiropractor and Sports Management Enthusiast

Total Health Brookvale

99073339

todd@totalhealthbrookvale.com.au/

### Pages

#### About us
Welcome to Performance Health, a modern and progressive clinical practice providing natural pain relief treatments and strategies for sports, work and personal injuries. We couple this with education, exercise rehabilitation and advice to help you stay out of pain.

#### Active Release Techniques
Active Release Techniques (ART) is a patented soft tissue system that aims to relieve tightness, tension, and discomfort in muscles, tendons, ligaments, nerves and fascia. This non-invasive method focuses on breaking up adhesions or scar tissues that form within the body's soft tissues due to overuse, trauma, or repetitive stress.

What is an ART treatment like?

Every ART session is actually a combination of examination and treatment. The ART provider uses his or her hands to evaluate the texture, tightness and movement of muscles, fascia, tendons, ligaments and nerves. Abnormal tissues are treated by combining precisely directed tension with very specific patient movements. These treatment protocols - over 500 specific moves - are unique to ART. They allow providers to identify and correct the specific problems that are affecting each individual patient. ART is not a cookie-cutter approach.

Conditions ART Can Help Address

Muscle tightness and Imbalances - Addressing tightness and imbalances that lead to discomfort or restricted movement.

Repetitive Strain Injuries - Alleviating pain associated with RSIs such as Carpal Tunnel or Tennis Elbow.

Sports Injuries - Accelerating recovery from sports related injuries like strains, sprains and muscle pulls.

Postural Issues - Correcting postural imbalances that may cause chronic pain or discomfort.

Nerve Entrapment Syndromes - Easing symptoms associated with compressed nerves, such as tingling or numbness.

#### Blog
URL: https://performancehealth.com.au/blog/

#### Book Online
URL: https://performancehealth.com.au/book-online/

#### Chiropractic Services
The Chiropractic adjustment is an integral part of the treatment plan at Performance Health

At Performance Health our Chiropractors focus on providing soft tissue treatments, including massage, exercise therapy and the selective use of adjustments. Total Health Chiropractors are specially trained to diagnose, treat and manage injuries. Your chiropractor will use a range of diagnostic methods including observational and tactile assessments, orthopaedic and neurological evaluation as well as skeletal imaging where necessary. Our focus is on the musculoskeletal unit as a whole, identifying and treating any biomechanical limitations. Where necessary we refer patients to appropriate specialists or co-manage with other health care providers to ensure our patients receive optimal treatment.

Benefits of treatment

Soft tissue injury managementImprovements in back painSports injury managementImproved flexibilityPostural correctionReductions in headache frequency and intensityIncreased core stabilityIncreased balance and coordinationMore energyRecovery from trauma

#### ClearNail Laser
Laser therapy is the latest development in treatment for fungal nails (onychomycosis)

How does the Fox Laser work?

The Fox Laser uses the 1064nm wavelength infrared light to treat and eradicate nail fungus. The increase in temperature will damage the cell wall causing the cells to die and inhibit further growth.

What preparation is necessary for laser treatment?

Remove all nail polish, your nail will be trimmed and filed in order for the laser to be more effective.

Is the treatment painful?

Vital for the success of the Fox Laser treatment is the warming of the nail bed to approximately 45 degrees and that the warmth be maintained for at least 40 seconds.

How long will the treatment last?

Depending upon the size of the nail, the Fox Laser treatment typically takes 1-3 minutes per nail or 15-20 minutes to treat all 10 nails. The laser is continuously in motion over the targeted area during the treatment. Depending upon the severity of the nail fungus, 3 or more treatment sessions may be necessary at various interval times.

What is the predicted cure rate?

In clinical studies, improvement has been observed in 68-80% of patients after 3 treatment sessions, but there is no guarantee of success. Results depend upon minimising the risk of recurrence with adequate hygiene precautions (disinfection of the shoes, washing the socks etc). In addition, it is recommended to use anti - mycotic cream between the toes and on top of the nails.

#### Contact Sydney Northern Beaches Healthcare Clinic
Performance Health Helping Locals with Health Care

Use our online contact form or call telephone number (02) 9979 8962 to book your healthcare appointment at our Sydney northern beaches clinic. Our local experienced health care professionals will always make time to confidentially discuss any of your health issues or health questions you may have regarding our medical treatment therapy services. Please don’t hesitate to phone our medical practice manager or speak directly with one of Performance Health's services specialists for any questions that need answering.

#### Custom Orthotics
Customised orthotics 

At Performance Health our focus is on improving our patients foot function, athletic performance and overall health. A vital part of this is diagnosing and treating old and new injuries as well as preventing injuries from occurring. We provide expert advice in an extensive range of foot, lower limb and postural problems. Often early intervention can make the difference between a short lived injury or a long term one.

Orthotic intervention in combination with a tailored rehabilitation program is gold standard in treating a range of extensive injuries. Orthotics may be necessary when individuals are unsupported or unstable during gait. During the orthotic consultation, a detailed biomechanical assessment is conducted allowing us to ensure the highest patient care. Our 3D scanner system and foot impressions give us an accurate image of the foot allowing precise orthotic design.

Orthotics can help people suffering from:

Plantar fasciitis

Heel pain/Severs

Knee, hip and back pain

Ankle sprains

Shin splints

Blistering

#### Dry Needling Services
What is Dry Needling?

Dry Needling is a method whereby an acupuncture needle is introduced into the skin and tissues below. The intended effect is to target a specific muscle group and restore normal muscle function. When combined with other treatment modalities, dry needling can be influential in accelerating pain reduction, healing and restoration of normal tissue function.

What is the difference between Dry Needling and Acupuncture?

The main similarity between the two is that the needles used are pretty much the same. Dry needling is based on on anatomical and neurophysiological principles, meaning primary care physicians utilise needling in conjunction with the latest medical science and research. Typically the needle is inserted into a hyper irritable area of the targeted muscle which provokes a "twitch response" which is thought to cause the muscle fibres in that area to relax, decreasing myofascial pain and improving circulation. Acupuncture is a key component of tradition Chinese medicine and whilst commonly used to treat pain, the principles are based upon balancing the flow of energy known as "chi" which are believed to flow through the bodies meridians (pathways).

Does Dry Needling hurt?

Generally, the insertion of the needling is not painful. The local twitch response can provoke muscle contraction which can potentially cause brief discomfort. Some soreness in the treated area can linger for a few hours up to a couple of days, however most clients report very little post treatment soreness.

Dry Needling is part of the treatment - not the whole treatment.

Dry needling can be part of your treatment if you want it to be. It is an effective tool when treating acute injuries, muscle spasm and mechanical imbalances. While it's useful for treating pain it does not necessarily address the underlying source. Dry needling at Performance Health will generally be used in combination with education and a rehabilitation program in order to get the best possible results.

#### General Foot Care
General foot care involves nail and skin care including nail cutting, management of ingrown toenails and nail infections, debridement of callus and corns, management of dry skin and footwear assessments.

Common conditions treated include:

Removal of corns and callus

Ingrown Toenails

Footwear advice and general education

Diabetic assessment and education 

Wart treatment

#### Gift Vouchers
All vouchers are redeemable for any service at Performance Health.Choose the voucher value you would like to purchase to get started.

#### Join Our Team
Kick off a rewarding career with a healthcare job near Sydney's northern beaches.

Performance Health is expanding and as such we always look for the best health care professionals to join our highly professional and enthusiastic team.

We believe in an integrated approach to health care and support a wide range of natural therapies and modalities. If you think you can contribute as a valuable member of our team submit your details and we will be in touch.

#### Marjaana Niva
Marjaana Niva

Massage Therapist

• Remedial Massage• Deep Tissue• Swedish Massage• Functional Cupping

Marjaana moved to Australia back in 2011 from her home country of Finland. She has always been passionate about the human body and its wellbeing.

While away from Massage therapy, Marjaana enjoys an active lifestyle through exploration of the Northern Beaches and beyond in finding new bushwalks and camping with her friends and family.

Marjaana has completed her Diploma of Remedial Massage through Tafe NSW.

Marjaana is a calm and mindful practitioner and in her treatments, she considers clients needs while creating an individual experience in each session.

Before moving to Australia, Marjaana has completed a Bachelor in Sport and Leisure management.

#### Massage
Come in and let our qualified, experienced massage therapists provide you with professional care and individualised attention.

We offer a variety of massage techniques including:

Sports massageFunctional cuppingRemedial massageRelaxation massage

Our massage therapist will tailor the treatment to your needs, effectively addressing muscle tension, injury, postural or joint issues while improving circulation, reducing pain and creating a sense of general well being. Our therapists use a combination of techniques including soft and deep tissue work, myofascial release and trigger point release to allow your muscles to relax and soften, encouraging blood and lymphatic flow to aid the promotion of tissue healing. Our therapists have experience treating clients of all ages, sizes and activity levels.

Benefits of massage:

Pain managementRelieve stressInjury preventionSport or injury recoveryPostural improvement

#### Newport's Chiropractic, Podiatry and Osteopathy Healthcare Clinic
Performance Health Newport is a modern and progressive healthcare clinic providing natural pain relief treatments and strategies for sports, work and personal injuries. Our expert team of Chiropractors, Podiatrists and Remedial Massage Therapists deliver a thorough evaluation, assessment and tailored treatment approach combined with exercise rehabilitation and advice to help you stay healthy and pain free long term.
 

#### PH Services
URL: https://performancehealth.com.au/ph-services/

#### Plantar Fasciitis Treatment Northern Beaches Sydney
Treating Plantar Fasciitis: Diagnosis Treatment Advice

If you are suffering from plantar fasciitis and looking for a treatment option near the Northern Beaches of Sydney, then look no further. Our expert podiatry clinic specialises in providing effective treatments to relieve pain and discomfort caused by plantar fasciitis. We understand that living with this condition can be difficult and frustrating. That is why our experienced professional expert podiatrist strives to offer quick relief through a variety of customized treatments designed to provide long-term benefits.

Our approach is not just focused on treating individual symptoms, but on finding an overall solution tailored to your specific needs. Our wide range of therapies includes orthotics, braces/taping, massage therapy, laser therapy as well as physical therapy exercises to help strengthen foot muscles.

Plantar Fasciitis Treatment Advice

Our podiatrists are also available to provide advice on how to manage your condition effectively and prevent it from reoccurring. We aim to provide you with the knowledge and tools to take control of your health and reduce the risk of further injury or pain.

We understand that seeking treatment can be stressful, so our friendly and supportive staff will do everything they can to ensure a comfortable experience for all our clients. So why wait any longer? Make an appointment at our clinic today and get back on your feet! We look forward to seeing you soon!

What is the fastest way to cure plantar fasciitis?

The fastest way to cure plantar fasciitis is to follow the treatment plan prescribed by your professional podiatrist or medical provider. This may include rest, stretching, and physical therapy exercises in addition to wearing supportive shoes and using orthotics. In some cases, additional treatments such as cold laser therapy, massage therapy, and shockwave therapy may also be recommended. Taking all the necessary steps to manage plantar fasciitis can help reduce pain, improve mobility, and prevent further injury or discomfort. Our experienced professional podiatrist is dedicated to finding a solution that works best for you! Contact us today for more information on our range of treatments available at our clinic in Northern Beaches Sydney. We look forward to helping you cure plantar fasciitis.

Plantar fasciitis treatment near Sydney northern beaches.

What aggravates plantar fasciitis?

Plantar fasciitis can be aggravated by a variety of activities, including running and walking on hard surfaces, wearing shoes without adequate arch support, excessive weight bearing, decreased flexibility in the feet or ankles, and poor posture. Additionally, leaving plantar fasciitis untreated can lead to further wear and tear on the ligaments in your foot causing pain and discomfort. Our team of experienced podiatrists are dedicated to finding an effective treatment plan that will help reduce your symptoms and prevent them from becoming worse. Contact us today for more information! We look forward to helping you find relief from plantar fasciitis.

What are 3 treatments for plantar fasciitis?

1. Wearing orthotics: Orthotic devices provide support to the arch of your foot and help reduce pressure on the plantar fascia.

2. Physical therapy exercises: Certain physical therapy exercises are designed to stretch and strengthen the muscles in your feet, helping to relieve pain caused by plantar fasciitis.

3. Massage therapy: Massage therapy helps to reduce inflammation and stimulate blood flow, which can both help with pain relief from plantar fasciitis.

Our experienced highly rated Podiatrist is dedicated to finding a treatment plan that works best for you! Contact us today for more information on our range of treatments available at our clinic in Northern Beaches Sydney.

Can you make plantar fasciitis go away?

Yes, with the right plantar fasciitis treatment plan, plantar fasciitis can be treated effectively and pain relief can be achieved. A combination of rest, physical therapy exercises, orthotics, and massage therapy can help reduce inflammation and improve mobility in your feet. Contact us today for more information on our range of treatments available at our clinic in Northern Beaches Sydney. We look forward to helping you find relief from plantar fasciitis. Don't wait any longer - make an appointment at our Sydney Northern Beaches podiatry clinic in Sydney. We look forward to seeing you soon!

What are the benefits of seeking professional help for Plantar Fasciitis?

When it comes to Plantar Fasciitis, seeking professional help is the best way to ensure that you get an accurate plantar fasciitis diagnosis and treatment plan. Professional podiatrists have deep knowledge and expertise in treating this condition. They can accurately assess your foot structure, review your medical history and lifestyle factors, as well as provide specialized treatments to reduce symptoms and improve mobility. In addition, seeking professional help gives you access to top-of-the-line equipment and resources that are not available at home for self-treatment. At our Newport clinic in Sydney's Northern Beaches, we take pride in providing our clients with a comprehensive approach to foot care – from diagnosis through to treatment so that they can feel their best again! Get in touch today for more information on plantar fasciitis.

How can I find a plantar fasciitis treatment service near me?

If you’re looking for a plantar fasciitis treatment service near you, our clinic in Sydney's Northern Beaches is the place to go. Call our plantar fasciitis treatment clinic phone number (02) 9979 8962 now.

CHIRO AND PODIATRY SERVICES SYDNEY HOME

#### Podiatry Services
Our Podiatrists have a strong focus on both general foot care and enhancing the biomechanics of the lower limbs and pelvis. We utilise some of the latest technology for the treatment and assessment of lower limb biomechanics, orthotics prescription and general foot care.

Benefits of treatment

Improved foot function and well beingReduced painSports injury management

#### Practitioners
URL: https://performancehealth.com.au/our-team/

#### Pricing
Health fund rebates are available on the spot via HICAPSWe accept Cash, EFTPOS, VISA, MasterCard and American Express.Discounts apply to seniors card holders, students and childrenWork Cover and DVA approved

Sunday appointments attract a 10% surcharge

#### Reformer Pilates
Pilates reformer is an exercise for everyone, it can be gentle or it can be intense and everything in between. Importantly, the level of intensity is specifically tailored to the individual’s ability and desire, our focus is on improving health and physical ability for people at all levels of ability.

The exercises involved in Pilates work muscles through a large range of motion which is ideal for building and toning muscles, increasing stability through the joints and improving bone density.

Reformer Pilates works the entire body including peripheral muscles of the arms and legs. Compared to doing Mat or Floor pilates, the Reformer apparatus allows the amount of resistance and tension during an exercise to be regulated. This helps in more optimal strength gains whilst reducing risk of injury.

Some major benefits of Reformer Pilates include:

increase core strengthimprove posture and improve balanceimprove flexibility and mobilitydecrease back painprevent injuries and enhance sports performanceincrease energydecreases stress and improve motivationimprove cognitive functioning, boost your mood and improve mental healthstrengthen your bonesimprove sleep

#### Resources
Dr Adam Gavine is co-author of a book on back pain - how to build core stability for long-lasting relief (www.treatthecause.com.au),book is available at the clinic or from website.

#### Services
URL: https://performancehealth.com.au/services/

#### Shockwave Therapy Sydney Northern Beaches
Shockwave Therapy What Is It?

A shockwave is created when compressed air accelerates quickly causing a projectile to strike a fixed applicator, creating kinetic energy. We can then use this energy to stimulate metabolic changes in the desired treatment areas.

How Does Shockwave Therapy Help My Injury?

When applied to injured tissues it has been shown to help: - Reduction of pain felt by nerve fibers - Increase blood circulation - Stem cell activation Together, all can promote tissue regeneration. 

What Type of Injuries Does Shockwave Therapy Help

Shockwave treatment is a great tool alongside other manual therapies and a tailored rehab program. It is mainly used for the treatment of tendon overuse injuries, including: - Achilles pain - Heel pain or Plantar Fasciitis - Tennis elbow - Gluteal pain

How Many Sessions Will I Need?

The actual treatment involves holding a handheld applicator against the injured tissue, It is non-invasive and has minimal side effects. It is recommended to begin with 3-5 sessions approximately 3-7 days apart

#### Team
URL: https://performancehealth.com.au/team/

### Products

#### Gift Voucher
URL: https://performancehealth.com.au/product/gift-voucher/

#### Gift Voucher $100
URL: https://performancehealth.com.au/product/gift-voucher-100/

#### Gift Voucher $150
URL: https://performancehealth.com.au/product/gift-voucher-150/

#### Gift Voucher $50
URL: https://performancehealth.com.au/product/gift-voucher-50/

### Services

#### Applied Kinesiology
URL: https://performancehealth.com.au/services/applied-kinesiology/

#### Chiropractic Services in Newport
Performance Health: Your Chiropractor in Newport

#### Newport Podiatry Services
Podiatrists Servicing Newport and Surrounds
At Performance Health Newport, our team of expert podiatrists provide comprehensive foot care services to help you stay active and pain-free. With over 20 years of treating the local community of Newport and Mona Vale, we offer a wide range of Podiatry services to help you maintain healthy, pain-free feet.

If you’re experiencing foot pain or discomfort, or if you need routine foot care, don't wait. Book an appointment with our experienced Podiatrists and start your journey back to healthier, happier feet today.

#### Osteopathy
URL: https://performancehealth.com.au/services/your-osteopath-in-newport/

#### Reformer Pilates Newport
Pilates reformer is an exercise for everyone, it can be gentle or it can be intense and everything in between. Importantly, the level of intensity is specifically tailored to the individual’s ability and desire, our focus is on improving health and physical ability for people at all levels of ability.

The exercises involved in Pilates work muscles through a large range of motion which is ideal for building and toning muscles, increasing stability through the joints and improving bone density.

Reformer Pilates works the entire body including peripheral muscles of the arms and legs. Compared to doing Mat or Floor pilates, the Reformer apparatus allows the amount of resistance and tension during an exercise to be regulated. This helps in more optimal strength gains whilst reducing risk of injury.

### Team Members

#### Abbey Davidson
Abbey grew up on the Northern Beaches but travelled to Melbourne to study Osteopathy at RMIT University. After 5 years she completed her double degree: Bachelor Health Science and Bachelor Applied Science (Osteo) at the top of her class.

Previously an Osteopath in a busy Sydney CBD clinic; Abbey is now ready to share her knowledge and love of Osteopathy with the Northern Beaches community.

Since completing her studies Abbey has done extra learning in dry needling and cupping, headache, migraine and jaw assessment/treatment, pain in pregnancy and is Mat Pilates certified.

Abbey is able to cater her treatment style to best care of the person in front of her. While able to perform more direct adjustments, articulations, myofascial and MET/stretching techniques she can also provide more gentle and indirect treatment when needed.

When not treating Abbey enjoys cooking, hanging out with her daughter outdoors, swimming, watching sports and camping.

 

#### Cameron Ashe
Chiropractic family care
 	Sports injuries
 	Acute and chronic conditions
 	Radial Shockwave Therapy
 	Dry Needling
 	DVA and Work cover approved
 	Private health fund claimable

Cameron has grown up on the Northern Beaches and has a particular interest in the treatment and prevention of lower back and neck pain, headaches and sports related injuries. Cameron is the owner of Performance Health and when he is not in the clinic he enjoys spending time with his partner Clare and two children - Indi and Ari.
He graduated from Macquarie University and completed both a Bachelor of Chiropractic Science followed by Master of Chiropractic. Upon graduating Cameron was awarded Chiropractic Australia’s award for Clinical excellence as well as further recognition for manual adjusting technique. Cameron is a level 2 Golf Medical Professional (Titleist Performance Institute) and incorporates a variety of movement assessment coupled with hands on technique and rehabilitative exercise to ensure his patients get well in the shortest amount of time possible.
Cameron treats children and adults of all ages and is able to easily adapt his technique and recommendation to suit the individuals needs.

#### Hannah Leung
Hannah, a dedicated chiropractor and kinesiologist, brings a compassionate touch to holistic health, specialising in family care. With a commitment to your well-being, she merges her expertise to get to the root cause of your health concerns. Through chiropractic adjustments, kinesiology, and a personalised approach, Hannah aims to empower you with the knowledge and care needed for informed health decisions so that you can live well.
Whether you are dealing with a specific issue such as neck pain, back pain, jaw pain, headaches, recovering from an injury, or simply looking to improve your overall health, Hannah takes a holistic approach to healthcare. Hannah's approach is to assess the whole body, not just treat your sore points. She believes the body is deeply interconnected, and through her extensive understanding of the human body, can distinguish where this dysfunction is originating from. 
She believes in identifying the root cause of a patient's health concerns, not just treating symptoms. She promotes lasting well-being and believes health is made up of three pillars; structural, biochemical, and emotional. With her passion for kinesiology, she promotes lasting well-being and creates a nurturing space where your family's health is the priority.
Hannah uses techniques including:


 	Manual adjustments
 	Applied Kinesiology (AK)
 	Activator
 	Sacro-Occipital Technique (SOT)
 	Soft Tissue Therapy

#### Jake Murphy
Growing up on the Northern Beaches, Jake has always lived an active lifestyle and developed a strong appreciation for movement, sport and community. His involvement in football, cricket, surfing and running, along with his own experiences managing injuries, sparked his interest in podiatry and a desire to help others stay active and pain free at every stage of life.

Jake graduated from the University of Newcastle with a Bachelor of Podiatry. Throughout his clinical placements, he gained experience across both hospital and private practice settings, developing skills in general podiatry care, diabetic foot assessments, chronic disease management and musculoskeletal treatment. These experiences strengthened his interest in delivering thorough, patient-centred care and building strong foundations in evidence-based practice.

While Jake has a keen interest in sports-related injuries and biomechanics, he is equally passionate about all areas of general podiatry — from routine foot care and nail surgery to preventative care and maintaining long-term mobility. He values taking the time to listen to patients, educate them about their condition, and create practical treatment plans tailored to their lifestyle and goals.

Outside of work, Jake enjoys staying active, playing football and cricket, surfing when he can, and spending time with family and friends. He also enjoys playing guitar and making music in his downtime.

#### Jenny Grant
Jenny is a Northern Beaches local and a valued member of the Performance Health team since 2014. Jen loves to have a chat and if she isn't in the clinic helping things run smoothly you can likely find her cheering on her 2 grown sons playing rugby for the Warringah Rats. Jenny brings a unique and valuable skill set making anyone coming into the clinic feel comfortable and looked after.

#### William Davies
General Foot Care - podiatry services near Sydney Northern Beaches.
 	Custom Orthotics
 	Back, hip, knee and foot pain
 	Fungal Nail Laser
 	Plantar Fasciitis
 	Biomechanical Assessment

Growing up on the Northern Beaches, Will has had an active involvement in sport, well-being and community. His history in sport as well as his own personal experiences with injury provided him with an interest in rehabilitation and an immense passion to assist and help people function optimally and pain free.

Will graduated from the University of Newcastle with a Bachelor of Podiatry and since then has gained experience working at Hornsby Hospital treating in a high risk setting as well as private practice. Will also has a degree in Exercise and Sports Management from UTS and a diploma in sports coaching and education from Sydney University. Will is a current member of the Sports and Exercise Podiatry Association and the Australian Podiatry Association.

Outside of work, Will is likely enjoying a round of golf or on the rugby field. He is an active member of both Warringah Rats and Elanora Country Club.

#### Yvonne Heina
Born in Germany, I started to work in the fitness industry in Berlin in January 1993 after having received first certified course in Germany to become an Aerobics / Group Fitness Instructor. I worked in many different gyms all over Berlin and Potsdam and when we moved to Cottbus for 3 years I worked in gyms there and later at Fitness First in Munich and also privately.

I am a super active person and I truly believe that: LIFE IS MOVEMENT - MOVEMENT IS LIFE!

And it is my passion to help and support people to live healthier and happier lifes through movement.

Reformer Pilates / Pilates is not only a workout or a random choice of movements. It is "a system of physical and mental conditioning, that can enhance your physical strength, flexibility and coordination as well as reduce stress, improve mental focus and foster an improved sense of well-being. " (Pilates Anatomy, Rael Isacowitz, Karen Clippinger) It was originally designed by Joseph Pilates to be integrated into every facet of life with a true mind-body connection.