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Knee pain

Knee pain, it’s the worst! Just when you thought your day was going well and out of nowhere,
that one knee begins to hurt and it doesn’t go away. What do you do?

“Should I get an MRI?”

Most likely not. MRI and imaging are often only necessary with persistent pain or with traumatic
onset. It will help with understanding the extent of damage to the soft tissue (cartilage, meniscus,
ligaments, muscles, and tendons) of the knee, but they are never conclusive. If you are over the
age of 50, then you are not eligible for a rebated scan through Medicare. This is because the
most likely nature of your knee pain is due to wear and tear - which means you are most likely not
a suitable candidate for going under the knife (yay!).

“The pain just won’t stop!”

Osteopathy will help to identify the parts of your knee that are causing pain. From there we can
work with you to understand the activities and movements that will aggravate the knee and build
a management plan specific to you. Long story short, if it hurts the knee, STOP!
Pain killers can be useful in the short term, however, they are most likely masking the real issue
and continuing to damage the knee (the same goes for anti-inflammatories). Both are great tools
to use immediately after an injury or the beginning of pain but should be avoided long term. This is
where seeing a health professional such as an osteopath at the beginning helps to prevent more
long term damage and chronic pain.

“What about a brace?”

Again, this is a largely personal and individual need. Every knee is different and every injury is
different. Wearing the wrong brace will unlikely make the knee worse, but they are extremely
expensive and may not make any difference. The science currently says bracing (orthosis) for
knee pain can be helpful, as long as it is used in conjunction with manual therapy, is the correct
brace, and the patient is trained in the correct way to use it! This is something we do, we help
prescribe the correct brace, fit it, and instruct you on how and when to use it.
We do recommend for virtually all knee injuries to be compressed (think 2XU tights, crepe
bandage, tubi-grip, etc) during all recovery stages, especially when acute. This will make the knee
feel “safer” whilst improving the swelling of the affected joint, reducing the chance of reaggravation.

“Is it broken forever?”

Whilst it is true that parts of the knee aren’t great at healing to their original state, this doesn’t
mean you’re doomed for reconstruction or replacement. Unless you are an elite athlete there is
often no need for surgical reconstruction. Even 1st and 2nd’s players of the AFL are opting for the
“no surgery” route in knee injury management, including full ligament snaps! Wear and tear
injuries are best given 3 months of conservative management and treatment before considering
surgical intervention. If however, you are a candidate for surgery, it is often very obvious and
something that isn’t to be ignored. Again, seeing your local osteopath or health professional
helps with obtaining the correct, individual diagnosis and advice.
The knee may never completely heal to the exact state that it was before the injury, but that
doesn’t mean that you can’t be pain-free. Osteopathy can help train the knee to be comfortable
and pain-free on returning to sport and activity. This involves a combination of individual
treatment and strengthening that we provide.

“How long?”
If you’ve made it this far through the blog, well done! This is the most important question for
everyone, “how long until I will be pain-free”. Well, again like most things it depends on the exact
injury. The sooner you seek help and receive a diagnosis, the sooner you can begin your road to
recovery. Knee’s are special little joints, but they often respond quite well to a myriad of treatment
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Is F45, a cult? Perhaps, but for good reason.

Team training, life-changing is the commonly heard catchphrase upon attending your first F45 class. The music is loud, there is constant movement and lots of people. This high-intensity training has become one of the most popular exercise classes throughout Australia. A class is generally 45 minutes long (as you would assume) and consists of a combination of strength, interval and aerobic classes.
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Practicing Gratitude daily can change how we are wired to think!

As apart of my Nourish me pledge from my last blog post, practising gratitude has become part of my nourish me journey. We live in a world bombarded with information on how we should think, we are constantly being reminded of societal pressures whether we are consciously aware of the messages that our subconscious mind are subjected to on a daily basis or not. I came across an amazing book written by Merideth Gatson called the art of gratitude whilst I was exploring nourishing myself and what that meant, I highly recommend this book as some light reading to inspire you to change the way you think. After reading this book I decided to start a gratitude journal to counteract this and take back control of my thoughts and steer them in the direction I wanted to focus on, rather than being on autopilot and influenced by societal "norms". Every night before going to bed I write the things I am grateful for in that moment, I would also write an affirmation, and the results have been amazing.
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Nourish Me


My body and mind have been screaming these words to me for the past 9 months. "Nourish me. Please..... nourish me........"

As a new mum who is back at work and still breastfeeding and getting up multiple times a night to my beautiful daughter, I was starting to become a zombie and forget the shell of my former self. If you are a mum I already see you nodding your knowing head. Motherhood changes you in a way that you can't quite explain, for me I have never felt more vulnerable in my life and motherhood is both the greatest and most challenging thing I will ever do, sleep deprivation was certainly getting the best of me as I found myself in a cycle of overwhelm and desperately needing to listen to my body screaming at me to nourish myself!! 
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"I'm having a hard time deciding whether or not to buy this mattress. I think I'll sleep on it"

Koala Mattress and Pillow: An Osteopaths review

Buying a bed can be a daunting experience. Going into shops; lying on one bed, been shown another, and then forgetting what the first one actually felt like? It is not only a mental drain but can be quite a financial strain. Renovating last year made me more thrifty with my money, and lead me to explore this ‘mattress in a box phenomenon’. Another reason was simply laziness. We were just too busy to spend three weekends going around to mattress shops and be shown the exact same mattresses, with different names and under different brands (which made it impossible to price match).

The Koala mattress is light and breathable and not too soft. An issue I had with memory foam previously, as it was too soft and lacking support and latex was too heavy and hot. When you sit on the bed you sink in, but as soon as you lie down you feel reflex support which feels like the mattress is actually lifting you back up. If you love a soft mattress this is probably not for you, but it is a mattress that provides support for the curves of your spine and the pressure areas of your hips and shoulders.

The Koala pillow I purchased next after being so impressed with the mattress.  The pillow’s delivery is just as easy, and as you open the box a mini speaker sings you a lullaby. Now that is a money well-spent gimmick. I’d rate the pillow a good medium-firm with two different sides making the adjustment easy. I’d suggest the higher/firmer side for bigger bodied people, and those that have had similar density pillows before. If you are just starting on your pillow journey (e.g. coming straight from a fluffy down pillow) or a petite frame the lower/softer side would be a better fit. A real positive for me was this pillow didn’t have a ‘structural’ contour (the wave shape you see in other pillows). Often with these, I’d find my neck getting tilted up, and after a night’s sleep, soreness in the base of my skull which occasionally caused headaches. What the Koala does quite well is it has a natural contour, with an increased density around the edges flowing into a more relaxed centre. This allows your lordosis or curve in your neck to be supported.
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10 Reasons to see a Naturopath

Have you been thinking of seeing a Naturopath but unsure, here are a few reasons which might help to clarify things for you.

  1. Naturopaths may help with conditions such as Cold and Flu, Diabetes, arthritis, Anxiety and depression, high blood pressure, cardiovascular problems, and digestive complaints.
  • Did you know that 75% of your immunity cells are found in your gut. So if you have any digestive complaints or issues like IBS, Leaky gut, food intolerances, and allergies or reflux then your immune system will be compromised. This can make you more susceptible to Autoimmune diseases and make you get sick more regularly. A naturopath can help you repair the inflammation, leaky gut and digestive discomfort and in turn improve your immune system.
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Fructans allergy got you beet? I've got your back. Literally

As osteopaths we do a lot more than treat musculoskeletal pain - we guide the body through inflammation and torsions, we try to strike the balance of health. This is challenging with a lot more going on behind the scenes than just a massage and adjustment. Here’s an insight into why...
If we look at the body in a segmented, incongruous way we are starving ourselves of the most important thing. That being that we are indeed a unit. We are a dynamically shifting and constantly developing unit that is searching for homeostasis and balance. We are a bubble floating in a 3D sphere, where inputs are coming in from every direction, pushing and pulling and changing the environment within our little sphere. All that our little bubble wants is to float calmly in the centre, balanced with the right amount of inputs and outputs.

We talk mainly of the physical inputs. Think posture, exercise, stretching etc. But what of the other inputs? What about dietary intolerances? The media was alive with the talk of a cure for coeliac
disease in the form of a vaccine, which would improve the lives of millions worldwide. From an osteopathic perspective, this is more than being able to sit down to enjoy a thick slab of sourdough or a creamy wheat beer (although that is important too). It means that these people, if able to break down gluten, will avoid high levels of inflammation in their daily lives. So what does that mean to your physical presentation, such as how does inflammation from dietary intolerances can drive back pain?
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Misconceptions about Conception

Conception for me was a bit of an ironic experience. I spent the majority of my reproductive years avoiding conception like the plague. Most months I would stress about the possibility of being pregnant, even though I was taking the pill. Had someone told me back then that it is actually quite hard to get pregnant (for some) and you really only have a few fertile days each month maybe I would have been a more relaxed 20 something-year-old! So given the fact that I had spent all these years avoiding conception, it was only natural to think the stress was over when my husband and I decided that we were ready to try for a baby. It was supposed to be exciting and fun, I mean isn’t that what everyone says, oh well it doesn’t matter if it takes a while you can have fun trying! Now if you are someone that has been trying for a while I am sure I just heard your eyes roll…..

Here was my internal reply as I brushed off comments that were meant to make me feel better and said with the best of intentions.
“Fun…. really! knowing exactly when you ovulate and the precise days that you are “suppose” to have sex, with an enormous amount of building pressure each month it doesn’t happen, and I am supposed to relax and have fun…”

Scheduled sex is never fun. Sex with added pressure also doesn’t equate to a happy home. Each month the week of ovulation would roll by and you could feel our house building tension and without fail we were doomed to have arguments, I am sure we are not alone in this. Not to mention the internal biological clock that even strangers are not afraid to remind you of, because yes women are having children later, because they choose to, because they may have been to uni for a bunch of years or wanting to get a head start in their careers, go travelling before having time off to have babies and priorities change forever. This is the reality of society today and I don’t regret any of my choices but I still heard phrases like this….. “Well don’t leave it too late time is ticking.” Tick tock, tick tock…….
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Theta Healing

Throughout the years I have tried various healing modalities and been to countless self-development workshop, hypnotherapists, had NLP, kinesiology and the like in search of emotional freedom and joy. I longed to be able to rid myself of anxiety and stress and evolve as a person in general. Over the years, I found that I really enjoyed doing and receiving Reiki. I did my first Reiki level 1 course in 2004 and have been practicing ever since. It’s a modality and healing treatment that I’ve always found effective, but now my mind has been blown by a new method of healing. Welcome to my life Theta Healing!!! And how you have changed my life!!!
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Staying on track...When you want to kick back!

Going on holidays is tough…. but someone has got to do it!

It’s that time of year where we are all getting excited about the silly season, going on holidays, summer vacations and hopefully traveling overseas…….it can’t be nearly Christmas already?!!!! Where has the year gone?!

I for one love going overseas and make it a yearly occurrence. With a wife from Canada, we always head there first and then try and attach another destination.

Whilst they are fun and relaxing, holidays can be super stressful for your body and its functionality and normality. I think it tends to have more impact on those that are highly routine and fine-tuned. Therefore, for me personally, I always take a long time to get back to normal once I arrive at a destination or once I get home from the trip.

Over the years I have gained more experienced and learned a few tricks in order to minimise the impact of traveling on my body and health and I would love to share them with you.
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Fast Track Your Recovery- Part 2


Last month we discussed ways to fast-track your recovery. In this months blog we are going to take a closer look at the main aggravating and maintaining culprits and discuss what you can do to identify these factors, minimise and eliminate where possible. 

So what are the main culprits?

-Desk posture and ergonomic workstation set up
-Car seat posture and set up
-Sleeping posture (pillow/mattress/sleep position)
-Gait patterns (how you walk, what shoes you use to walk in)
-Type of physical activity you choose to do if any.

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Fast Track Your Recovery!


Recovering from an injury can be an arduous process that takes time and for some, it can take longer than expected. 

Why is that?

There are many factors that influence the way that you recover and the time it takes.  For instance, your age, weight, general wellbeing and state of health prior to being injured will have a major influence on your recovery and how long it will take you to bounce back. 

During the acute phase of injury, the following factors will contribute in either facilitating or hindering your recovery. 

  • Amount of sleep and Quality of sleep 
  • Level of inflammation 
  • Nutrition 
  • Rest 
  • Stress levels 
  • Hydration 

All of the above will have a role to play in your recovery following the acute phase of injury in the first 24-48 hours.  So it is important that you make sure you get a good sleep, this is when the body repairs itself and injury is tiring stuff because the body is working hard to repair damage, which requires energy.  So it is important that you rest,
minimise stress levels, maximise your nutrition and hydrate yourself.  All these things will help the body to do what it does best, which is heal itself.  But sometimes we are impatient and we let life get in the way, which actually can hinder your recovery. 

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Skis, boots, poles… Check! What next…?

The drive and motivation for winter can be a challenge for some, but for others, it presents an opportunity! Retreating deep into the alpine high country in search of snow is a yearly pilgrimage for many of Melbourne’s die-hard skiers and boarders. Getting the winter gear out, waxing the planks and dusting off the snow chains is an exciting ritual. But what about getting your body ready - Apré Ski will hide the aches for only so long…. So to avoid the second-day slump and make the most of your overpriced lift ticket, take the time to prepare yourself physically. You won’t find Shaun White’s Winter Top 10 Must Do’s here or a jaw-dropping Austrian Worldcup Training Regime either, rather an overview of what to consider to get you started.

“The important thing to realise about this, however, is that it is not just applicable to time spent on snow…”

Stability, balance and “the core” - fact or fiction?
Ever since manual therapists popularised the term ‘core strength’ in the 90’s - riders of all kinds have sought the elusive core strength. But what actually is it? *Your 6 pack* I hear you unanimously echo, and you’re partway there. But much like cold temperatures are to snow, it’s only part of the picture.
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Can you Exercise During Pregnancy?

Pregnancy results in a vast array of changes to both our physical and mental bodies. The average weight gain for women is 10-12 kg, however, this weight and load is not just on the belly. This rapid time of change creates alterations to our breathing, flow of blood and digestion of food. Hormonal changes are well known, but our emotional wellbeing and metabolic changes can be just as pronounced.

Exercise during pregnancy is both safe and beneficial for healthy women and their unborn child.

Some of those benefits include;
-Increased energy
-Reduced back and pelvic pain
-Decreased risk of complications (pre-eclampsia and pregnancy-induced high blood pressure)
-Improved posture and circulation
-Weight control and stress relief
-Faster recuperation after labour
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Coming into the colder months, many of us are prone to catching the cold and Flu. This doesn’t need to be the norm, nor do you have to suffer through winter with a box of tissues and cold and Flu tablets in hand.
People with a depressed immune system or nutrient deficiencies may be more prone to catching the flu or a cold. Stress, lack of sleep and exposure to toxins can also worsen flu symptoms. The flu is a contagious respiratory illness caused by the influenza virus. These viruses spread through the air from person to person.  There are numerous ways to protect ourselves and boost our immune system to prevent and lessen the duration of cold and Flus.  Here are some handy tips:


As 70% of the immunity cells are found in the Gut it stands to reason that if you take regular daily probiotics and fermented foods to sustain and repopulate the good bacteria in your gut that you’ll keep your immune system strong and healthy. You can take a good quality probiotic capsule or consume daily ferments such as Kefir, Kombucha, Sauerkraut, Kim Chi etc. Bone Broth soups, Aloe Vera juice and slippery Elm will soothe inflammation and repair the digestive system which is also beneficial.

Vitamin C and Zinc:

Vitamin C is well researched and well known to boost and improve the immune system. It helps with immune system function and boosts white blood cells.

Zinc lessens the duration and severity of the illness as it helps with the repair of cells. You can get great Vitamin C and zinc powders and tablets to have on hand during the winter months, the recommended dose of Vitamin C is 3000mgs a day. Bright Red and orange foods and berries are full of Vitamin C.
Zinc supports immune function and has an antiviral effect. It works best when taken at the first sign of illness to lessen the symptoms of the cold virus.

Vitamin D: 

Vitamin D as been hailed as a preventative for the Flu. Vitamin D keeps the winter Blues at bay, strengthens bones and immune cells. Just 2000 International units of Vitamin D a day can prevent the risk of catching the Flu by 40%. You can get Vitamin D from 20 minutes of daily exposure to the sun.  Also Sardines, salmon, egg yolks and Cod liver oil. (2,000 IU daily)

Honey:  is antibacterial and antifungal and also soothes a cough and sore throat. It is effective at night to reduce a nocturnal cough and promote a more restful sleep. Honey can be a powerful immune system booster. It's antioxidant and anti-bacterial properties can help improve the digestive system and help you stay healthy and fight disease.

Apple Cider vinegar:

Soothes a sore throat. It has a strong antimicrobial effect. It contains several antioxidants, which are great for you because they boost your body’s immune system and help you fight off illness. it can help to regulate your pH levels, which is the ratio of acid to alkaline in the body. We want a mildly alkaline environment to stave off disease and illness.

Cinnamon: Has an antibacterial, anti-fungal and anti-inflammatory effect in the body. It’s great for upper respiratory tract infections and cold and flu.


It is believed that this herb can deactivate the flu virus and naturally boost immunity. The flowers and berries of elderberry are said to boost the immune system, treat flu and relieve sinus pain. Elderberry attacks the flu viruses and reduces bronchial inflammation. It greatly reduces the severity and length of flu symptoms when given at the first signs of symptoms.


This herb can help your body fight off infections, but it is best to take it at the first sign of illness. Echinacea effectively treats respiratory tract infections. It acts as an anti-inflammatory, which can help reduce bronchial symptoms of cold and flu. Echinacea directly attacks yeast and other kinds of fungus.

Foods for Flu Recovery:

Try to consume light, easy to digest foods: Include soups with bone broth, cooked vegetables or herbal teas to help with digestion.

Adequate hydration is the key to flushing out the toxins from your system. Fluid helps your body to flush bacteria and viruses from your body. Green and black teas are potent immune system-boosters and antioxidants. Try to drink a cup every two hours. You should aim to consume at least 8 glasses of water a day.
Ginger: Make a ginger tea and add raw honey.
Garlic and onions: Both of these vegetables help boost immune function.
Taking some of these remedies regularly and having some on hand if you do happen to get sick will ensure that you recover much quicker. These remedies will help you to enjoy the winter months and stay healthy.

Here is one of my favourite recipes to keep my immune system healthy throughout the winter months. I drink it every night to keep the colds and flu’s away.

Immune recipe

In a Mug of freshly boiled water add

1 teaspoon of ground Cinnamon
1 Tablespoon of Apple Cider Vinegar
1 Teaspoon of Honey
Stir the mixture well and Enjoy!!

Please consult your Naturopath for a more tailored immunity plan.

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I Want to Start Running....

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.

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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What is Health


What is health? What does it mean to be healthy, and how do we attain it? The definition of health in the dictionary is:

“The state of being free from illness or injury”

Sounds simple enough doesn’t it, however, health will mean different things to different people depending on their values and beliefs and what they want out of life. I invite you to join me in this blog to explore what factors can influence our health from a holistic perspective. Just identifying area’s that you perhaps didn’t realise were affecting your health could change your whole perspective and find new levels of health you didn’t think were possible.

There are many factors that influence our health some of which are the same for everyone, regardless of whether they deem it important to them or not. Two of which probably come to mind quite quickly as seen below.

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Shoulda Coulda Woulda

Past intentions, potential opportunities, failures or complete misses that went over your head until it was too late - shoulda coulda woulda summates the indifference and the annoyance experienced with these events. Even the simple things that we might have missed play on our mind, especially when our future self-experiences the ill-effect of a previous hypothetical possibility. A job interview gone wrong, past relationship gone bad, indulging in laziness: the applicable list is long and laborious when you think about it. But what if you could create a relevant and meaningful change or solution instead? In this piece, I offer up a slice of my personal vulnerabilities to help unpack the difficulties in addressing what we would rather not.

To quote a media-guru buddy, “The best time to start an Instagram account was 10 years ago…. But…! The second best time is now”. I love this, and I repeat this all the time. At face value, it seems irrelevant to health and osteopathy, but really it circulates back to the previous point and challenges it. This quote (or attitude if you will) does not dismiss our regretful past action or choice, instead, it acknowledges it and we begin to accept what happened rather than ignore it. Accepting of the fact can be difficult especially if it reverberates into the future with consequences, but it’s important if we are to ever move forward. All of a sudden coulda woulda doesn’t seem so set in stone and the door begins to open, allowing for action that you shoulda done way back when.
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Osteopathy & the Jaw

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.

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


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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