Call: 03 9077 3673
130 Bank Street
South Melbourne 3205
email instagram twitter linkedin facebook

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.

I Want to Start Running....

Motion-runner-blurred
That is music to my ears!

I love it when clients tell me they have never done any consistent running and it’s time to start.

Personally, I believe you are already half way to being a successful runner… because you actually want to run. A lot of people hate it and the thought of it makes them sick. The fact that your mind is saying yes is the hardest part!

Whilst it’s all well and good for the mind to be willing, the body has to agree also. I do recommend seeing a medical professional before you start. Whether that is a Myotherapist, Osteopath, Physiotherapist or even a personal trainer to have them assess and scan your body for possible injury and injury preventative tips is a must.

Once that is sorted it’s time to hit the road. Not literally. Starting a running program is all about progression. The efficiency of movements rather than volume of bad habits that will see you improve. Not the other way around.

With that being said here are my top things to look out for when beginning your journey.

Footwear: Do yourself a favour and head to a podiatrist or running shoe store that actively examines your foot for what shoe will suit you best.

Running Surfaces: I like my first timers to start of softer more forgiving surfaces like grass, rubber athletics tracks, gravel (think Tan or Albert Park Lake) rather than rock hard cement roads. This just helps the body adjust to the rigours and shock of running. They say that each step when running at a fast pace is anywhere up to five times your body weight going through your feet. It will also help decrease the likelihood of shin splints.
https://www.runnersworld.co.uk/health/top-10-running-surfaces

Technique: without going into nitty-gritty technical details there are just a few pointers that I can give you. There is no one size fits all with running as everyone is biomechanically different and everyone comes from different sporting, or lack there of, back grounds. Basically, the ways to keep yourself injury free are to maintain an up right posture (keep your chest up and eyes looking 30m in front of you). When running aim for high cadence with a short stride as long steps leads to over striding and hip drop. Then foot placement becomes important. Foot strike should be mid foot to avoid knee, heel and lower back injury. Elbows bent to 90degrees and try and relax your shoulders and hands.

Start slow: The best method to get your running going, in my opinion, is one minute on two minutes off ten times. It equals thirty minutes of work and 10minutes of actual running. These means we run at a comfortable pace for one minute then walk for two. As you progress the time domains will change and before you know it you will be running for thirty minutes without stopping. At the start only try and run maximum three times a week. Do this in order to avoid fatigue, muscle soreness, burnout, injury and boredom.

Routine: Whilst it is not always easy, getting into a workout routine is the best thing for your mind and body. If you start trying to exercise at the same time every day, then things start to fall into place. You are able to understand your body a lot more in regards to eating, sleep, digestion, energy levels and stress levels. These all play major roles in our exercise outcomes.

Warm-up: Gone are the days of pre-run stretching. If I can offer any advice its grab your foam roller or spikey ball and get stuck in for two or three minutes targeting your calves, glutes and upper back. After that start with some glute activation drills (see me for further information) and then get moving….

When I first started running I am not going to lie… It sucked. I was out of breath, out of control and all over the place. However, once I learned to control my breathing and focus on my technique I improved out of site. For those that have never run before I envy you. The experience that running gives you isn’t just physical but completely mental. I started to notice that once I could control my breathing and my thoughts it all became quite meditative for me. Before exams, I would run and it would completely calm me, before big decisions or busy days it would give me clarity and now it has given amazing lung capacity to push really hard when I exercise. I wouldn’t change a thing and it has taught me a lot about myself.

I hope I have inspired non-runners to get out and have a crack. You might just like it.
Continue reading
208 Hits

Plantar Fasciitis

shutterstock_32577358_20171019-012032_1

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
Continue reading
331 Hits

Are you getting enough sleep?

dreamstime_s_78460634

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.

 

Continue reading
343 Hits

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.

Newsletter Signup