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I Want to Start Running....

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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.
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Osteopathy & the Jaw

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How much do you enjoy having a cheese platter? I am not sure it’s worth me even answering that question. What about, how much do you love singing in the shower? Imagine if these simple activities became difficult. Normal behaviours of your jaw involve talking, eating and yawning. So, when this joint is not functioning, it can have a significant impact on your daily life.  Dysfunction of the jaw occurs in 25% of the population, slightly more so in women and usually in people between the ages of 20-50 years old.

Anatomically your jaw is referred to as your TMJ or temporomandibular joint.

All pathologies of the TMJ are now termed Temporomandibular Dysfunction (TMD).

What are the symptoms of TMD?
Looks- like limited mouth opening
Sounds- are clicking, popping, catching or locking
Feel- pain when chewing, ache over head, neck and/or ear region

How can an Osteopath help?

The results of manual therapy trials for jaw pain suggest that manual therapy is a viable and useful approach in the management of Temporomandibular dysfunction/TMD. Manual therapy has also been shown to be more cost-effective, and less prone to side effects than dental treatment. (Kalamir, et al., 2007)

There is a link between your neck (cervical spine) and your TMJ. As you open your mouth, your neck extends backward. When you close your mouth, your neck bends forward into flexion. Your osteopath will assess your neck prior to treating your TMJ, as stiffness or restriction in this area can promote pain/TMD.

The treatment and management of TMD involve a multidisciplinary approach, and you will find your practitioner working closely with your dentist. If your pain wakes you at night or intensifies upon drinking hot or cold beverages than your osteopath is likely to refer you to your dental practitioner. In addition, if the pain is throbbing in nature the cause may be related to the tooth and will need further dental management.

Humans move the TMJ 1,500-2000 times daily, which means it is one of the most used joints in the body. Limits in range of motion can be caused by several factors including; muscle overuse, external injury, emotional stress and misalignment of the teeth. Osteopaths tend to work through all the muscles surrounding the jaw as well as others that could contribute to tightness in the area. When necessary we can also treat the joint and muscles from inside your mouth to help reduce compression of the jaw.

Complimentary to dental or osteopathic management relaxation and exercise strategies can play a huge role in managing your pain. I have listed a few useful approaches.

1.    Download the app Calm
This helps you to learn the skill of meditation and listen to sleep stories to help you fall asleep. Decreasing stress levels may help reduce any clenching or grinding that you may be doing

2.    ‘Clucking’
This sound is created by pressing the tongue against the roof of your mouth. This is used to help to breathe. You can try to then maintain this position during normal activity.

3.    ‘The surprised look’
Keeping the tongue on the roof of your mouth slowly open your mouth. You can place some slight overpressure with your hands on the sides of your jaw to create a small downward stretch. Ensure not to push into pain.
Hold for 10-15 seconds, repeat 3-5 times.

4.    Masseter massage
Place the fingers of your hands on your cheeks and gently clench. You should feel some muscles pop up into your fingers. Relax your jaw. Then using your finger pads gently massage these muscles in a circular motion. If you find any tender spots you can hold some extra pressure down to wait for a small release.
About 30seconds - 1minute in total.

You can discuss these and further techniques with your practitioner.

Remember that TMD is a common problem that can be treated and managed just like any other musculoskeletal complaint. There is not one method that suits all approach, which is why it is important to seek support from your local practitioner.

Written by Melissa Arnts who is a practicing Osteopath at Without Limits Health.

Bibliography
Management and Treatment of Temporomandibular Disorders: A Clinical Perspective [Journal] / auth. Wright Edward and North Sarah // Journal of Manual & Manipulative Therapy. - [s.l.] : Taylor and Francis, 2009. - 4 : Vol. 17. - pp. 247-254.
Manual therapy for Temporomandibular Disorders: A review of the literature [Journal] / auth. Kalamir Allan [et al.] // Journal of Bodywork and Movement Therapies. - [s.l.] : Elsevier, July 19, 2007. - 1 : Vol. 11. - pp. 84-90.
Temporomandibular disorders [Book Section] / auth. Okeson Jeffrey // Conn's Current Therapy 2018 / book auth. Kellerman Rick and Bope Edward. - [s.l.] : Elsevier, 2017. - Vol. 1.
Temporomandibular dysfunction [Online] / auth. Clinical Edge // clinicaledge.co. - September 21, 2016. - January 22, 2018. - https://www.clinicaledge.co/blog/webinar-temporomandibular-dysfunction-with-dr-stephen-shaffer.
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Bio-compatability Hair Testing

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Have you spent your life suffering?

Whether it’s with a persistent headache, sinusitis or something more severe such as migraines, asthma, arthritis, irritable bowel syndrome, ADHD or hundreds of other ailments which are holding you back! You’ll be glad to know there’s a tried and tested way to change your life.

Using a hair sample, Bio-Compatibility testing identifies the influence either positive or negative that each of a wide range of foods and products has on the individuals body. This particular test is called the Hair 500 test and it tests 500 Local and common Vegetables, fruits, Meats, seeds, oils, seafoods, Nuts, Alcohols, Beverages, Biscuits, sauces, Dairy products, Flour and grain products, Cereals, Breads, Gluten Free products, Deodorants, sunscreens, Bathroom chemicals, Cleaning products, toothpastes, common supplements and Health shop items .By using the Bio-Compatability Hair test we are able to determine which foods and products should be avoided and which can be used. The focus is on what you CAN eat and use rather than what you can’t. It includes common local brands found in supermarkets and health food stores. Each item is tested in the form it is usually consumed (both raw and/or cooked where applicable). The technique is based on the way in which the foods and products which we use has either a positive or negative influence the body. Each person is unique so it obviously follows that when it comes to foods and household products that “one size does not fit all”. Each individual has his or her own nutritional and energy requirements. Have you noticed that some foods give you good energy while others seem to drag you down and seem to aggravate existing symptoms?

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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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Time & Space

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Time and space are the two things that are lacking in most peoples lives today. Everybody seems to be time poor and it is starting from a younger age as kids schedules seem to be overwhelmingly busy. With every waking moment there seems to be less space to park your car, less space in our backyards if you're lucky enough to even have one, less space to sit on the aeroplane, there is less space for your thoughts, less space in your body and less space in life to explore who you actually are beneath your skin.

I invite you to join me on this journey of exploration of how time and space changes everything from your autonomic stress response to changing the way you think and respond to circumstances.

In order to embark on this journey, I must share with you my own personal journey one in which I have hesitated to share purely because it is hard to stand firm in your own vulnerability, which inevitably comes with sharing a part of yourself with the world, (however few people read this blog).
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Upgrade your brain with exercise

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The benefits of exercise and movement extend far beyond physical fitness and keeping in shape

As the winter months draw to a close, more and more Melburnians are dusting off their active gear and looking to enjoy the great outdoors.  Most of us look to exercise for the immediate benefits of physical fitness and to trim that winter belly, but have you ever thought of what else it might be doing?  New and exciting research is finding that physical exercise and movement are key in the management of many conditions, from osteoarthritis to normal brain function, Alzheimer’s and dementia!

The increased blood flow to our brain delivered by exercise improves our mental capacity and function.  Nerves fire more efficiently, creating bigger and faster connections, our brains are literally ‘upgraded’ – improving our ability to process and solve complex problems1.  Obvious benefits in combating stress and depression are complimented by an improvement of Alzheimer’s and dementia symptoms1,2.  Physical activity has been positively linked to a reduction in the compounds connected to the progression of these conditions; the actual architecture of our brains changes for the better1.
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Digestion & Absoption

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Did you know that 80% of your immunity cells are in your Gut?
Yes that's right, So if your digestive system isn't working well, is inflamed or you're suffering from Candida, leaky gut, IBS, Constipation or intestinal inflammatory bowel disorders then there's a high risk that you'll be more likely to get sick, suffer from allergies, food intolerance, and skin disorders.
It all starts in the Gut. Maintaining a healthy digestive system is key to overall health and vitality. We have about 100 trillion bacteria which is about 1.5 kilograms living in our intestinal tract. These bacteria help stimulate digestion of food and absorption of nutrients.
The right bacteria is necessary for proper nutrition and absorption. Digestive bacteria and enzymes break down foods into small molecules in the small intestines. These smaller molecules then enter the blood stream and go to where they are needed in the body.
As mentioned earlier, many conditions can affect this absorption of vitamins and minerals. The main culprits are:  Candida Overgrowth
  Leaky Gut Syndrome
  Parasitic overgrowth or worms
  Irritable bowel syndrome
  Inflammatory bowel disease
  Constipation or Diarrhoea
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Keeping loose on long haul flights in 4 easy steps!

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Aeroplane flights are both an exciting and draining part of any holiday or work trip. Whilst you are at altitude the pressures within the cabin are much lower than you would experience at ground level. This makes it very hard for the body to absorb oxygen into the bloodstream, and can result in swelling in your legs or feet.

Regardless of anything written below the most important thing is to stay hydrated. The Aerospace Medical Association suggests around eight ounces (230ml) of water for every hour you fly. You should be getting up to go to the bathroom, which is a good movement to encourage blood flow back to the heart from your legs and reduce the chances of any clotting or DVT (deep vein thrombosis).

Being immobile for long periods of time can also cause your muscles to get tense and become fatigued, even in the days following your flight. There is nothing worse than starting a holiday stiff, sore and in discomfort but there are a few ways you can try to avoid this.

How to remember these exercises? Just sing the song!

“Heads, shoulders, knees and toes, knees and toes”

 

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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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Mind over Tension

Mind over Tension
Tension is the result of something being stretched, strained or put under pressure.  In our bodies this relates to tight muscles and can lead to tension headaches.  Tension can build up in our bodies over time starting with a bit of tightness in our hamstrings, perhaps it moves on to the middle back until it eventually creeps up into the neck and shoulders, if you are very tense you might find yourself grinding your teeth at night and waking up with a headache in the morning.

We all know that tension is what causes tension headaches, hence the name; but what are the forces that cause tension in the first place? And how do we avoid that dreaded ache in our heads?
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Post and Pre Natal Depression

Post and Pre Natal Depression



Post Natal Depression has really stepped out of the shadows and into the spotlight lately. Whether it’s because more and more women are becoming aware of their bodies or because the ‘shame’ and stigma that was once associated with it is now starting to disappear. Pre Natal depression which occurs during pregnancy, is also becoming much more diagnosed now and there are more and more treatment options available.

 

Whilst post Natal depression is classed as a mental disorder, There are many Physical changes in the body which contribute to this and when you look at the process closer, it is easier to understand why it happens to so many women.

 

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Breast, bottle feeding and your body

Breast, bottle feeding and your body
A common complaint from new mothers in clinical practise is soreness through the neck, shoulders and upper back following feeding of their newborn. This special time between a mother and their baby is a unique bonding experience, and shouldn’t be disturbed by pain, stress and discomfort.
 
When you are feeding, you often spend a significant period of time looking down, and holding the baby in your arms. This can place considerable pressure on your neck and create fatigue in your upper arms and shoulders.
 
I have put together a few go-to exercises that can be done in a small amount of time, with no equipment, (and minimal sleep!)  Thank-you to our lovely Naturopath, Yannick for being our model. Yannick is pregnant with her second child and highlights how these exercises can also be completed whilst pregnant.

 

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We are what we repeatedly do...

We are what we repeatedly do...

Our bodies tell a story of what we do all day long, everybody tells a different story because we are what we repeatedly do and repetitive strain injuries are a product of that repetition; they develop over time well after bad postural habits are formed.  Sometimes these habits are so seemingly small and insignificant that we don't even realise strain patterns are forming, until perhaps someone like myself starts finding tender points in places you didn't know were sore.

RSI injuries take time to heal and it is important to remember that time does heal all wounds, however we are all impatient and no one likes to be in pain.  The good news about RSI injuries taking a long time to develop means that there are plenty of opportunities along the way to do something about it before it becomes problematic. Remember prevention is best.
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The Dangers of Conventional Sunscreen

The Dangers of Conventional Sunscreen

 

Our bodies thrive with Sunshine and fresh air and in Australia in particular we embrace being a sunburnt country. It is actually very healthy for us to spend time in the sun every day.  Just as plants need Sunshine to grow and thrive, so do we! A safe amount of time is between 15-20 minutes a day in the sunshine. Our bodies have an inbuilt Sun protection factor in the form of the Pituitary gland. When we step out  in the sun, the Pituitary gland signals the body to produce a hormone which protects us from getting burnt. The problem is though that we tend to wear dark sunglasses so our body is tricked into a false sense of being indoors when we are actually outside. As a result the pituitary gland doesn't receive the trigger to produce the hormone and consequently we end up getting burnt. The other reason is that we stay out in the sun a lot longer then what we should.

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Does your car cause you back pain?

Does your car cause you back pain?

We often place great emphasis on how our desk set up is at work, but how much do we think about our car seat? Recent research has highlighted that Australians spend 4.4 hours a week or 53 minutes a day on average travelling to and from work. The position at which we sit in our car can place excess pressure on certain areas of our spine, which can produce or aggravate pain.

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Beyond Posture- Featured in Facilities Magazine

Beyond Posture- Featured in Facilities Magazine

The mind uses the body as a vehicle for communication; and our posture is an extension of that communication.  Posture is not just confined to the walls of our desk and how we sit at the desk, posture relates to our body language and how we communicate with ourselves and with others.  As our mind and body are inherently linked we can also use our bodies to connect with our mind. 

We can tell if someone is listening by assessing their body language/posture.

-Are they facing you?

-Do they have eye contact?

-Are their arms relaxed or crossed?

All of these tiny clues tell us what frame of mind people are in through subconsciously assessing each others body language thus their posture.  If you find that you have lost concentration and you were not listening when you were suppose to, you can change your posture to enhance listening.

As long as our mind and body are united we must expand our thinking and acknowledge the role that our mind has in how we choose to hold our bodies through different postures.  Only then are we able to unlock the habits of the mind that are linked with our posture.

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Thyroid health- foods to avoid

Thyroid health- foods to avoid
Foods that effect your thyroid health
Your thyroid is responsible for so many functions in the body which we take for granted!!
Did you know that your thyroid is a butterfly-shaped organ located in the lower front part of your neck. It releases hormones that control your:
Metabolism
Breathing
Heart rate
Central and peripheral nervous systems
Body weight
Muscle strength
Menstrual cycles
Body temperature
Cholesterol levels
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Getting that ache out of your head

Getting that ache out of your head
Most of us suffer from one type of headache or two throughout our lives, unfortunately headaches have become quite common in today's society; we can blame desk posture for a lot of those complaints, but did you know there are different types of headaches and not all of them have to do with posture?  Below is table of the different types of headaches you might suffer from with a few ways in which to manage them.
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Inflammation

Inflammation

Inflammation is the body's attempt at self-protection, the aim being to remove harmful stimuli, including damaged cells, irritants, or pathogens - and begin the healing process in the body.

When something harmful or irritating affects a part of our body, there is a biological response to try to remove it, the signs and symptoms of inflammation such as heat, swelling and pain specifically acute inflammation, show that the body is trying to heal itself.

Inflammation is part of the body's immune response. Initially, it is beneficial when, for example, your knee sustains a blow and the tissues need care and protection. However, sometimes inflammation can cause further inflammation which can become self-perpetuating. More inflammation is created in response to the existing inflammation.

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Motion, Movement- to be Free Featured in Facilities magazine

Motion, Movement- to be Free Featured in Facilities magazine


Movement, Motion & freedom are three things most people take for granted or never quite give much thought to.

If we were to change the structure of the sentence slightly those words might serve more meaning to you.  

“to be able to move forward in motion, freely”

The statement above outlines a fundamental requirement for health enduring a lifetime.

When you cannot move forward in motion, you are stuck and freedom will evade you in many facets of your life.

Movement is so essential to our sense of freedom and wellbeing yet most of us overlook this simple pleasure in life. Unfortunately moving freely is only truly appreciated when it is lost!

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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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