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Without Limits Health

At Without Limits Health & Osteopathy our highly skilled professionals are dedicated to providing our patient’s with knowledge and tools to succeed in living a healthy well balanced life, to be Without Limits
Thomas (Tom) graduated from the Southern School of Natural Therapies in 2010 in the field of Clinical Myotherapy. He comes with over 4 years experience working for the Carlton Football Club and 5 years working in a clinical environment at Beyond Osteopathy in Windsor and Hawthorn. He has worked with many athletes of different sports predominantly in football, running and swimming. He also works with corporate clients treating injuries that occur from everyday desk jobs and has developed techniques for treating people that suffer pain from the wear and tear of everyday life. Tom has also completed extensive workshops for pre and post natal treatment to help mothers deal with the stresses and problems that can arise during and after pregnancy. This combined with Ergonomic Assessment are further skills that Tom can guide clients through. He specialises in deep tissue massage, dry needling and joint mobility. Tom has a passion for health and fitness competing in fun runs and finishing his first marathon in July 2010 on the Gold Coast. His interest in many sports including football, basketball, boxing, waterpolo, triathlon, weightlifting and CrossFit enable him to have a keen eye for the treatments, remedies and programs for people that are looking to improve their fitness or just live a healthier life. As a qualified and experienced Personal Trainer (certificate 3 & 4 Fitness), Tom leads daily Boot Camp and one on one sessions each week. He uses this skill and experience to present a more holistic view of health and well-being.

Plantar Fasciitis

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It’s that time of year again as people are opening up their front doors, dusting off their running shoes and are SPRINGing back into exercise.
When we take considerable time off activity then ramp it right up in preparation for summer we tend to see an increase in the number of setbacks. One of these common ailments is Plantar Fasciitis.

Plantar Fasciitis is a painful condition resulting in symptoms of pain under the heel. It is often caused by overuse of the plantar fascia or arch tendon of the foot.
The Plantar Fascia is a broad, thick band of tissue that runs from under the heel to the front of the foot. Plantar fasciitis was first thought to be an inflammatory condition. The cause of pain and dysfunction is thought to be degeneration of the collagen fibers close to the attachment to the calcaneus.
Symptoms
•    Heel pain, under the heel and usually on the inside, at the origin of the attachment of the fascia.
•    Pain when pressing on the inside of the heel and sometimes along the arch.
•    Pain is usually worse first thing in the morning as the fascia tightens up overnight. After a few minutes, it eases as the foot gets warmed up
•    As the condition becomes more severe the pain can get worse throughout the day if activity continues.
•    Stretching the plantar fascia may be painful.
•    Sometimes there may also be pain along the outside border of the heel. This may occur due to the offloading the painful side of the heel by walking on the outside border of the foot. It may also be associated with the high impact of landing on the outside of the heel if you have high arched feet.  
Causes

Plantar fasciitis is common in sports which involve running, dancing or jumping. Runners who over pronate are particularly at risk as the biomechanics of the foot pronating causes additional stretching of the plantar fascia.
 Over active or tight calf muscles is another common cause which leads to prolonged pronation of the foot. This, in turn, produces repetitive over-stretching of the plantar fascia leading to possible inflammation and thickening of the tendon. As the fascia thickens it loses flexibility and strength.
 Other causes include:
•    Low arch or high arched feet (pes planus / cavus) and other biomechanical abnormalities that can occur away from the feet like the hips or knees.
•    Excessive walking in footwear which does not provide adequate arch support has been attributed to plantar fasciitis.
•    Changing between periods of low activity and high intensity with little progression time as well as the heavily overweight population due to the excess weight impacting on the foot.
•    Trail walking/hiking
•    AS rheumatoid arthritis
Treatment
•    Rest or swapping high impact activities such as running for low impact exercises such as swimming or weight training.
•    Myotherapy and Osteopathy appointments for assessment and soft tissue therapy.
•    A good plantar fasciitis taping technique can help support the foot relieving pain and helping it rest.
•    Apply ice or cold therapy to help reduce pain and inflammation. Rolling off a frozen Golf ball or can of soup over the plantar aspect of the foot.
•    Plantar fasciitis exercises, in particular, stretching the plantar fascia is an important part of treatment and prevention. Simply reducing pain and inflammation alone is unlikely to result in long-term recovery. The plantar fascia tightens up making the origin at the heel more susceptible to stress.
•    A plantar fasciitis night splint is an excellent product which is worn overnight and gently stretches the calf muscles and plantar fascia preventing it from tightening up overnight.
•    Lots of Deep tissue manipulation through the plantar aspect of the foot as well as the back of the leg.
•    After reading “The Anatomist’s Corner by Thomas Myers” It’s clear that there is a connection from the front of the hip, thigh, Lower leg as well as the front of the shin and ankle to the plantar aspect of the foot. Therefore, lots of assessment, treatment, and education needs to be provided into the fascial chains and compensatory patterns when you have plantar fasciitis
•    Gait and biomechanical analysis
•    Dry needling

http://physioworks.com.au/injuries-conditions-1/plantar-fasciitis
http://sma.org.au/resources-advice/injury-fact-sheets/plantar-fasciitis/
Thomas Myers – The Anatomist’s Corner
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Are you getting enough sleep?

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We tend to underestimate the  importance of sleep, especially good sleep, where the body and mind are rested and we awake with a sense of well being and being refreshed.
One of the most important questions I ask my clients at the start of every treatment or training session is “How has your sleep been?”. This paints a picture into how the rest of the body is working and whether it is functioning optimally.  Your quick response is likely to be “Yeah fine!”. I doubt it.  Most of us do not sleep anywhere near enough. You may be in bed for the right amount of time (typical 8-9 hours), however the quality of sleep is just not there.

So, I normally take my clients’ response with a grain of salt and dig a little deeper. Soon enough, I discover a range of things that would be affecting your quality of sleep and hence be a negating factor into why your musculoskeletal problems won’t got away or your training outcomes have diminished.
How you feel and perform during the day is related to how much sleep you get the night before, it really is that simple. If sleepiness interferes with your daily activities, more sleep each night will improve the quality of your waking hours – obvious right? Yet none of us pay too much heed to this.

 

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Athlete Development


Without Limits Health & Osteopathy is dedicated to providing athletes with all the additional tools needed to become the best athlete they can be.

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