Have you noticed that you’ve stopped moving over the past few months? Between loss of incidental activity (say taking the office stairs or walking from the car) and the shutdown of gyms and sports schedules, it’s logical that many of us would become a bit idle. Why does it matter?
Unfortunately, inactivity can be self-perpetuating, as our bodies become stiffer and less flexible and lack of positive feedback from endorphins and fitness gains make us feel, well, ‘blah’. Simply, there are solid physiological and psychological reasons why not moving makes it hard to move. So how do you reset your body and mind and kickstart your new routine?
If you have a topic you’d like our physios, chiros and psychologists to cover, ask us! We’re about holistic wellness. https://soaringhealth.com. #keepsoaring
How did you choose your last pair of running shoes? This is a frequently-overlooked factor in both performance and injury prevention. While it is also important to consider activity type, here are some points to consider:
Know your feet
Most feet fall into one of three broad categories, which tend to be answered by different running shoe features and benefits. These categories describe the foot’s motion, which is often related to arch type. It’s helpful to know whether you are neutral, over-pronate (rolling excessively to the inside) or supinate (rolling excessively to the outside). Each of these types may benefit from a different type of shoe.
How to tell?
The easiest way to gauge your type is by the wear patterns on your shoes. If you over-pronate, you will likely notice extra wear to the inner side of forefoot soles and towards your big toe. Supinators tend to notice faster wear to the outer side of forefoot soles and near the pinkie toe. A neutral style is indicated by greatest wear down the centre. Broad shoe type recommendations are motion control shoes for over-pronators, cushioned shoes for supinators and stability or neutral shoes for neutral types.
Custom kicks
If you’re not sure which foot type you have, or if you’ve experienced pain or injury, consider an assessment and Foot Levelers functional foot scan. This will measure all three arches and diagnose any vulnerabilities that may benefit from specific running shoes. Alternatively, your practitioner may recommend custom orthotics or alterations in technique (or both) to optimise your performance and minimise the risk of exercise-related pain, injuries and conditions.
This advice is general and does not account for other important factors such as your personal biomechanics and technique. To learn more about optimising your performance and preventing injury, consider consulting our experts for assessment.
For more info: https://soaringhealth.com.au/sports/
Whether your pain started with an acute injury or you experience 'mystery' back pain, neck pain or headaches, the matrix of body and mind factors involved in your experience of pain is complex. Here's how a qualified health professional can help to relieve pain permanently and drug free.
Pain is not just a simple message from injured joints and muscles, but a complex experience that is filtered through your brain. It involves many ‘conversations’ that can be influenced by all sorts of factors – not just how severely the tissue is injured. In fact, ‘pain’ is made by the brain, not the body part or tissue where you ‘feel’ it. Therefore, it doesn’t make sense to reduce pain to a single cause or remedy. Complicating things further, pain can be misleading (you may experience ‘referred pain’ at a site away from the injury). And then there are mistakes and misguided attempts by the brain, which takes each danger signal and evaluates it based on myriad factors including memory or prior experience, before producing a response. In some cases, it may ‘cause’ pain to protect you from further damage (say, experiencing pain with a certain movement the brain considers dangerous), even when the movement is, in fact, safe!
All those questions your physio or chiro asks about your pain and movement experience - in addition to diagnostic tests - are designed to identify what’s really going on with your body and brain to produce the experience of pain. These highly-trained health practitioners are like expert listeners and decoders of the complex dialogues that culminate in your subjective experience of pain or barriers to free movement. For instance, headaches may be caused by a problem with your spine and benefit from chiropractic adjustment rather than pain relief pills that merely mask the pain. In another case, the inability to turn one’s neck to a full range of motion may not be directly caused by the injury or condition, but the brain’s attempt to prevent further damage. In such cases, as well as hands-on techniques and exercises to rehabilitate the injury itself, certain techniques and exercises may be used to gently reassure the brain that one can safely perform a movement.
There’s a whole lot more to being under the care of a trusted healthcare professional than what they ‘do’. Aside from targeted, hands-on interventions and exercises that promote recovery of injured tissue, consulting an accomplished and empathic healthcare professional can encourage the brain to reduce the severity of the pain experience. Feeling less pain after consulting a healthcare practitioner can be attributed not only to the treatment provided, but also to the reassurance and confidence that the pain will subside and that there are solutions. Learning about the causes of pain from a qualified practitioner such as a physio or chiropractor can also reduce anxiety about how ‘bad’ it is (you know, when your mind runs away with worst-case scenarios?), in turn reducing the perception of pain. It’s a bit like when a child falls and grazes their knee and continues playing happily until they see blood and start crying, ‘it hurts’! Yet when an adult reassures them, and perhaps applies basic first-aid, it ‘feels better’!
In short, there is no simple answer to, ‘why am I in pain?’. The good news is that diagnosis and targeted treatment by a healthcare professional versed in the latest pain science, combined with recommended self-management strategies, will very likely deliver pain relief and allow you to return to living a full, free and satisfying life.
If you’d like to be free of pain and are not sure which treatment type you need, Soaring Health's knowledgeable client services team can help guide you towards the best possible treatment for lasting relief from injury and pain.
'Prehab' has become a trend among fitness enthusiasts, but far from being a fad, 'prehabilitation' is an invaluable stage in any fitness or sport regimen. Find out how it can prevent injury, enhance fitness progress and results and ensure that your summer fitness kick is sustainable for the long term.
The annual pressure to ‘get in shape’ for summer results in ubiquitous ‘health kicks’, ‘fitness sprees’ and 12-week programs. Unfortunately, this sudden activity vastly increases injury risk. Whether you’ve returned to regular exercise after a sedentary winter, stepped up training frequency or intensity, started a summer sport or are embarking on a fitness regimen for the first time, you need to make sure your body’s up to the task (the last thing you want is to be laid up while everyone’s playing beach cricket).
The most common paths to injury are going too hard, too fast, incorrectly performing exercises and performing advanced exercises or sporting movements without first building up requisite strength and fitness. Most injuries result from overuse and muscle imbalances, which can be prevented by what’s colloquially termed ‘prehab’.
As the name suggests, ‘prehab’ or prehabilitation is the opposite of rehabilitation, or working to remedy injuries after the fact. In short, it’s a preventative protocol and investment in your long-term fitness and freedom of movement. Initially, prehab commonly focuses on whole-body stability and mobility focused-movements (think those targeting feet, ankles, hips, thoracic spine, chest and shoulders). These may be Incorporated into a dynamic warm-up [link to other blog post]. Foam rolling before a warm-up can also help to prepare the body for exercise.
Once primary prehab has instilled sufficient joint and postural integrity, prehab may advance to movement-based training around the five primary movement patterns. This may include exercises such as squats (bend and lift movement pattern), push-ups (pushing movement), woodchops (rotational movement) and lunges (single-leg movement).
If you’re not confident gauging your body’s readiness for prehab exercise, a Soaring Health Thomastown physiotherapist or Craigieburn physiotherapist can help you to achieve your summer fitness goals pain and injury free.
Whether you're deskbound or driving to client appointments, sitting for most of the workday is a common culprit in back and neck pain, stiffness and tension. Yet by making a few simple changes to your sitting position, you can prevent and even relieve discomfort and related conditions.
Returning to work after the holidays or a career break and basically chained to a desk? Perhaps you spend your workdays driving? Prolonged sitting leaning over a desk or steering wheel can result in back pain and related conditions. Yet for most of us - aside from the lucky few with treadmill desks - workplace sitting is unavoidable. So what's the answer? If you can’t avoid long periods sitting, the next best thing is learning to sit in a way that protects your spine and prevents back and neck pain.
Signs your sitting needs an upgrade can be subtle and dismissed as minor discomfort or restlessness until the effects manifest as pain or limited movement. After all, incorrect sitting is so common, it appears 'normal'! Most of us automatically sit in a ‘C’ shape (shoulders rolled forward and pelvis tucked under), which compromises spine health and can lead to dreaded back pain often seen by our Thomastown and Craigieburn physiotherapists and chiropractors.
First, untuck your pelvis. When you sit, bend at the hips and imagine you have a piece of string from your tailbone out behind you with someone gently pulling it. Your large leg muscles should relax and allow the tailbone to naturally untuck. Be careful not to forcefully arch your back and stick your tailbone out as this will strain low back muscles.
Second, uncurl your shoulders without either sticking your chest forward or arching your back to ‘push’ back your shoulders. It should be a ‘relaxing’ rather than a forceful effort.
Third, consider activities such as yoga and Pilates, which can help to retrain the body towards optimal seated posture. This may be a regular small group class at a specialised studio or gym, or you may choose therapeutic yoga or clinical Pilates led by a Soaring Health Thomastown physiotherapist or Soaring Health Craigieburn physiotherapist, who will tailor exercises to your needs and carefully stage a program for optimal long-term results.
Weight loss. Healthy eating. Working out. Learning to say 'no'. These tricks used by psychologists will make changing any habit a whole lot easier. (No stealth willpower required.)
While discipline is often hailed as the crux of success, it is motivation - not pure grit - that drives us to action. Motivation is a psychological phenomenon that essentially predicts whether we’ll maintain behavioural changes long term or ‘fall off the wagon’ when the going gets tough or life gets busy or stressful.
Before you embark on a ‘health kick’, ‘fad diet’ or abandon steak for a vegan menu, consider WHY you’re doing it. Is your motivation ‘intrinsic’ (say, wanting to have the energy to run around the park with the kids) or ‘extrinsic’ (such as feeling obligated to lose weight)? If you don’t genuinely want and believe you can achieve your goal, the resolve to forgo Kit Kats and work out when it’s still dark will disappear the moment a colleague offers you chocolate on deadline or it’s raining at 5am.
This is why psychologists often use the technique of motivational interviewing to identify realistic steps towards change. They also often use the five-stage model, which includes a pre-contemplation stage and a readiness stage, to gauge readiness and identify preparatory work that needs to be done beforehand. Without intrinsic motivation, no amount of self-discipline or fridge reminders is going to work. So-called ‘failure’ often comes down to simply not having the right framework.
To succeed, you need to manage your own expectations in the same way you would those of a business associate or client. This means judiciously defining ‘success’ with realistic conditions and parameters. For instance, the five-stages model expects that people will move back and forth between stages (think two steps forward, one step back). Of itself, stepping back to an earlier stage or ‘slipping up’ isn’t a problem. You have a few days off gym. You eat takeaway three days in a row. It only becomes a problem if you equate ‘slipping up’ with failure, think ‘I’ve blown it’ and return to old ways.
A more helpful way to consider ‘success’ is both realistic and self-compassionate. In fact, this is why many coaches, dietitians and other health professionals encourage moderation rather than abstinence (stop eating a family block a night, but have a chocolate biscuit three days a week after dinner and learn to eat it mindfully and truly savour it). This also guards against the sense of deprivation that can cause defiant binges and means that when you are imperfect - and as a human, it’s inevitable - you simply accept it and return to practising the new behaviours most of the time.
The third critical piece of the new year’s resolution puzzle is planning. As the adage says, ‘failing to plan is planning to fail’. If you are genuinely motivated, planning flows naturally. Yet simple doesn’t mean easy, and incorrect goal-setting can bring the most determined resolver undone. The best goals follow the SMART model (Specific, Measurable, Achievable, Realistic, and Timely). This turns something abstract into something tangible that you can ‘do’, rather than dream or procrastinate about doing because you don’t know where to start or it seems too overwhelming. The very essence of SMART goal setting is breaking the big picture into manageable ‘bits’ to maximise your chances of being able to achieve them, in turn fuelling confidence and motivation to keep going.
One of the most potent drivers of behaviour is reward. It’s easier to forgo daily lattes if you know you’ll be able to go on a holiday with the savings. While there are intrinsic rewards in well-motivated behaviour change, such as the sense of accomplishment and confidence that comes with achieving something difficult, extrinsic rewards can also help - especially when the reward of achieving the end goal is delayed.
Such immediate rewards can come in different forms, from treating yourself with a massage to buying that new workout top (rewards that help motivate you to continue your new behaviour are extra powerful). If you’re saving ‘vending machine’ money for a vacation, consider placing the daily savings in a clear jar in your bedroom, so that the benefit of the sacrifice is visible.
Rewards can also be social, such as affirmation and encouragement from friends, family and even social media followers. Select a team of 'cheerleaders' who will celebrate your wins along the way.
The key to using rewards effectively, according to conditioning theory, is to firmly link their timing to your work and achievement. The moment you accomplish a 5km run, celebrate by posting a picture on social media (although be wary of relying on 'likes' as your primary source of validation). Phone a friend who will welcome your brag moment. Or go home and buy what you promised yourself. The behaviour will become associated with a hit of the brain’s reward neurotransmitter dopamine (which is what’s released when you imagine eating your favourite food), making it easier to keep moving towards your goal.
If you're struggling with motivation or would like to learn to better harness the power of motivation to achieve your goals in work or career, health, sport or exercise or relationships, a Soaring Health psychologist can serve as a guide, coach and cheerleader to support you towards success. Contact our Thomastown or Craigieburn clinic to book a consultation or find out more.
Whether you're trying to eat better for weight loss, more energy of that healthy summer glow, make sure your diet overhaul doesn't include these common summer eating pitfalls.
Huge salads. Actually, it’s rarely the salad ingredients themselves that cause a problem (veggies are low-kilojoule, nutrient powerhouses packed with filling fibre), but the dressing and toppings. Creamy dressings particularly -- think Caesar and anything white – can put the saturated fat and kilojoule count of an otherwise-healthy salad on par with a burger or bowl of pasta! Even non-creamy store-bought dressings can be packed with hidden sugar. Toppings are another common trap. While bacon and cheese may be obvious candidates for ‘use sparingly’, many people make the mistake of overusing ‘healthy’ toppings such as seeds and nuts which, while good for you, are high in fat (good fats are as energy-dense as bad ones).
Swap store-bought salads and wraps and bought salad dressings for home made, which allows you to control the ingredients and quantities. Consider vinaigrette-style dressings made from ingredients such as balsamic vinegar, extra virgin olive oil and mustard for a flavour hit without excess fat and kilojoules. If you prefer creamy dressings, avocado is an excellent anchor. Try combining it with Greek yoghurt, olive oil and garlic or experiment with your own flavours by adding different herbs and spices. Limit packaged condiments, which often contain hidden sugar and other undesirable additives.
Smoothies and juices. Idealised as ‘healthy’, smoothies and juices can pack a huge sugar punch and rival the kilojoules of a meal without creating the same sense of satiety. Juices are a trap because, unlike whole pieces of fruit, juices lack filling fibre. Without fibre, not only do they leave you hungry, but the sugar content causes a sudden spike in insulin and leads to erratic blood sugar, which can cause sugar cravings (hello, vending machine).
Skip the bought smoothies, or make sure you know exactly what’s in them. If you prefer a liquid meal (they are easy to drink on the go), make your own with no-added sugar yoghurt or skim milk and throw in the pulp for fibre. Otherwise, get your fruit fix by adding chopped whole fruit such as apple or nectarine to cereal. Snack on whole fruits to maximise satiety and nutrition.
Drinking too little. Warmer temperatures and office air-conditioning can lead to dehydration. Yet unlike in the heat of summer, you mightn’t recognise that you need more fluids. Mild dehydration is often misconstrued as hunger, leading to unnecessary snacking or overeating. Headaches are another symptom of insufficient fluid intake. While two litres a day is a good hydration benchmark, this should increase if you’re active, working outdoors or drink coffee or tea, which contribute to dehydration.
Give yourself an incentive to regularly sip water by investing in a water bottle you’ll want on your desk. Get into a routine of filling it each evening and refrigerating it overnight. If you tend to forget to sip, set a few reminders throughout the day on your phone or computer. Aim to need a refill by lunchtime. If you dislike the taste of plain water, try adding a squeeze of lemon or lime.
Whatever your health and wellbeing goals, we recommend consulting an accredited practising dietitian (APD) before making any drastic diet changes. To learn more about nutrition consultations or to book an appointment, click here.
Whether injury has you sidelined from your favourite sport or pain is hindering your passion for gardening (or Saturday morning yoga), Soaring Health’s highly-trained professionals in physiotherapy, chiropractic, dietetics, remedial massage, myotherapy and psychology can help. However, even the most passionate, dedicated and highly skilled professional can only do so much. Any therapeutic work is a collaborative effort between practitioner and client. Getting the most from your Soaring Health treatment experience also depends on your level of motivation, commitment and perseverance (dragging yourself out of bed to do those exercises when it feels too hard or futile willpay off in the long run). The other key to optimising the benefits of your treatment is avoiding common – and often surprising –mistakes that undermine progress. From minimising recovery time to preventing future injuries and pain, these tips will help you to achieve your treatment goals.
It’s hard to clearly communicate your goals and symptoms when you’re flustered from traffic and out of breath – and being late heightens the risk that you’ll forget something important. On your appointment day, leave plenty of time and plan to arrive early. You can enjoy a complimentary latte while you review what you want to say. If you do have time to spare, consider making a list of key points. You’ll arrive at your appointment calm and relaxed – which will also enhance your treatment. For initial appointments, you’ll be asked to complete an intake questionnaire, so try to arrive at least 15 minutes early.
When dressing for your appointment, consider the type of clothing you’d wear to yoga or Pilates. Wearing lightweight, flexible clothing and easy-to-remove shoes will mean you’re comfortable and able to move freely. It will also enable your practitioner to locate and access target muscles and joints. Try to avoid jeans, tailored clothing and jewellery (you’ll only have to take it off). If you are coming from work or somewhere requiring a ‘treatment unfriendly’ wardrobe, there is a change room available, so remember to pack a bag.
Smartphones can be sneaky treatment saboteurs. While a social media ping or email alert may seem inconsequential, the intrusion of technology mid-massage or adjustment will not only cause you to tense up and drift from the moment (ideally you’d be relaxed and focused on your body), but it may distract your practitioner from doing their best work and break the important connection between client and practitioner. If you can’t turn your phone off, at least put it on silent.
All good partnerships are built on communication. In the case of treatment, the more clear, concise and direct you can be, the faster your practitioner can diagnose relevant issues and get you on the way to recovery. While your practitioner is trained to ask questions that elicit key information, you can help. Start with the core reason you’ve sought treatment and any known or possible related causes (such as a fall before the onset of back pain) and frame your experience in visceral terms (e.g. ‘It feels as though it gets caught and needs to be clicked into place’). While being concise and direct can fast-track diagnosis and treatment, detail can help your practitioner to fine-tune their diagnosis and treatment plan, so don’t be afraid to mention something that maybe relevant – even if you fear that it’s melodramatic or embarrassing.
Treatment doesn’t end when you leave the consultation room. In fact, most of your recovery occurs outside your sessions – so it really is up to you to ‘facilitate’ the treatment process. The biggest factor within your control (aside from following advice to avoid activities that may make your injury worse), is how you approach homework. It may seem like a chore or that missing a day here or there won’t matter, but consistently performing prescribed exercises will help you and your practitioner to efficiently achieve your treatment goals while preventing injury and pain in the long term. If you do miss a couple of days (you’re human), be honest with your practitioner. It will help them to understand your progress and administer appropriate treatment in session.
2014 World Cup Hockeyroos Goalkeeper, Rachael Lynch has been generous enough to share some of her experiences and insights with Soaring Health and our community of aspiring athletes. She is the recipient of many prestigious medals including the Oceania Gold Cup following a standout performance during the shoot-out.
This is Rachael Lynch...
I have no regrets so would follow the same plan I had at 18. Work hard to finish uni, keep training and make the most of every opportunity
I have three key influences on my hockey career. My goalkeeper coach Michelle Flouch looked after me for many years and taught me all the basics of the game. Then I had Rachel Imison who was the Victorian and Australian GK for the first few years of my career at the top. She was a fantastic role model not just with hockey but all her pursuits outside of hockey. Now as a more senior player, I rely on the advice of my best friend, Stacia Joseph. She has been through the system and knows how it works, but we also share very similar values, so I look to her for advice.
My biggest challenge was missing out on the 2012 London Olympics (and Beijing 2008). Having been in the team for many years, it was always a goal of mine to win a medal at the Olympics. For the Rio Olympic campaign, I made some changes in my mental approach and also my life off the field. I enlisted the help of a friend who assisted me in putting together some positive affirmations that I read every morning and every night for the year leading up to the Olympics. I also continued to work as a nurse at my hospital. This was important for me to have balance and also keep perspective in a year where hockey is more consuming than ever.
We don't have an off-season in hockey as we compete internationally all year round. The only time we don't train for hockey is over Christmas. The weight training and running continues so I try to use this time to freshen up mentally and gain some grounds in my strength work. I have a little tradition of waking up early and doing a bike ride on Christmas day which I find is a wonderful way to start the day.
My days are all very different. My favourite day of the week would be Friday. We have an early hockey session usually from 7-9. Ice bath recovery. Then the leadership group meet with the staff to discuss the week's results and events. We have a quick snack during this meeting then head off to Yoga. I always love this hour in the week as I can completely switch off and clear my mind. From here I race home for a quick lunch, make my dinner then head off to work. I work 2-9.30 so get to spend the end of my week helping people which I really enjoy.
You may have seen many elite athletes with large red circles all over their skin; these marks are the result of cupping therapy. This technique has been practiced throughout Asia for thousands of years where they use suction cups to help relieve pain.
How does cupping work? Either with heat or air to create suction into the cup as they are placed onto the body. The vacuum created pulls on the skin and blood vessels in towards the cup, which is why they can leave marks on the skin.
Cupping helps eliminate toxins from the body and stimulates the flow of fresh blood and lymphatic fluid to the affected areas. It often works for clients who are dealing with poor circulation, anxiety, flu, cough, fever, aches and other conditions.
Cupping can be used all over the body to improve range of movement and reduce tension. It loosens the muscles and brings blood to the area and softens the underlying muscle tissue, which leads to increased flexibility and mobility.
Many clients suffer from chronic pain conditions like fibromyalgia; cupping therapy can be very beneficial.
The suction of the cup is applied to what is most comfortable for you and can be changed at any time during the treatment. Once the cups are placed onto the body, they can be left for 20 minutes as you remain still and calm putting you into a more relaxed state as it sedates the central nervous system. If you don’t take the time to relax you can be put under constant stress that can lead to other health conditions, such as depression or anxiety.
If you are someone who is suffering from chronic pain, general stiffness or muscles aches, at Soaring Health with offer cupping therapy so don’t feel hesitant to give it a go.
Professional footballer (soccer) and current Socceroos goalkeeper Matt Ryan has been generous enough to share some of his experiences and insights with Soaring Health and our community of aspiring athletes. He is the recipient of the many prestigious medals including A-leagues young footballer of the year, Belgium Pro League footballer of the year and AFC Asian Cup dream team.
This is Matt Ryan..
To recognize how privileged I am to be embarking on this journey and to try to make the most of my opportunities. To take nothing for granted and use all the tools available to create the best life/career I can. You only get one crack at it and time is just continually passing.
John Crawley was my first ever goalkeeper coach at the age of 12. I then worked with him through my juniors before he became my first professional goalkeeper coach at Central Coast Mariners. I was a product of his coaching style and method, and he acted as a father figure with things away from football. He was always willing to help and teach me about any aspect of life/football. He played a significant role in grooming me to becoming a true professional of the game and making me aware of what I need to be doing and not to be doing to give the best account of myself.
Definitely, as a youngster growing up and missing out on representative teams and being told you're not good enough, especially at such a young age. I was lucky to have humble, hard working people around me. People like John and most important my mother, sister and extended family who were always there to support me and give me advice in all sorts of situations. In those times of rejection, it was their guidance which helped me realise and enabled me to focus on things that I can control (like improving aspects of my game and improving my strength). This taught me to go the extra mile to be successful rather than to sulk and dwell on rejection and throw in the towel etc.
I feel like it's my time of re-boosting the soul. To see and spend time with loved ones, friends and family that I don't get to see too often throughout the year. That picks me up and brings me a sense of joy. Also, I like to remain fit by doing other sports like tennis golf, etc. Walking the dog with the family and trying not to eat and drink too much unhealthy food. I also do a bit of training myself before heading back into preseason
9:15 am- Wake up, shower and head to training.
9:45 am- Have breakfast (Muesli with banana, nuts and almond milk)
10:00 am- Start gym or if it's getting close to a game, a light stretch
11:00 am- Team training
12:30- 1:00 pm- Finish off training with some extra core followed by ice bath and shower.
2:00 pm- I go home to have some lunch, usually some protein in the form of fish, chicken or sometimes meat with vegetables or salad.
3-7pm- Downtime: either relax at home, catch up with family friends through FaceTime
8 pm- Dinner time, similar to lunch, same concept.
8:30- More down time (tv). Sometimes I roll on the roller if I'm feeling tight or sore.
11:30 pm bed time
Matt started off with high ambitions, and the odds were not always in his favor. He worked hard, he worked smart, and he networked with the right individuals. He's achieved so much at a young age. As a young Socceroos, Matt still has a lot to achieve, and Soaring Health looks forward to seeing Matt soar to even greater heights.
To connect with Matt Ryan, follow him on his Instagram @Maty Ryan
This blog post has been extracted from the August 2017 issue of the Women's Health & Fitness Magazine. This is my take on Salt Therapy (Halotherapy)
Halotherapy is a natural therapy where a person sits in a simulated natural salt cave environment to aid with respiratory conditions and ailments via the inhalation of salt particles.
It works in two ways: firstly, salt rocks emit negative ions, which are absorbed to heal electron deficient body cells; secondly, by consolidating inflammation and mucus in the lungs it makes it easier to naturally expectorate.
A reduction in inflammation relieves skin irritations often associated with contact sports.
Lungs are cleared of mucus allowing for better quality breathing.
Cleansing the lungs by removing congestion and inflammation means athletes can inhale oxygen deeper into their lungs.
Athletes’ bodies can occasionally be immunosuppressed due to heightened physical demands. Salt therapy can help protect the immune system.
There can be an increase in lung capacity, especially beneficial to athletes suffering from chronic respiratory conditions.
In terms of sessions required, for elite athletes, I recommend weekly, to begin with (the first month) and then every fortnight for the duration of the sporting season. It can be more often for athletes suffering from respiratory ailments.
Athletes looking to improve their recovery naturally, people suffering from chronic respiratory conditions and people looking for a complementary treatment for skin conditions can all benefit.
I wouldn’t recommend salt therapy to anyone who doesn’t suffer from a lung or skin condition. I believe there are other modalities that can help people improve their health and relaxation that are more efficient and affordable, such as meditation, home exercises and regular massages.
However, I’m not aware of anyone who it wouldn’t be suitable for.
It’s time-consuming because only small amounts of salt are consumed in air particles – each session is normally in excess of 30 minutes. So it’s not really a speedy form of treatment for chronic conditions.
In a professional environment, the treatment is safe.
Salt therapy is great as a complementary therapy and is most effective when used in conjunction with other modalities. For my athletes, I recommend salt therapy to complement their recovery routine which consists of ice baths (within 40 minutes of completing rigorous exercises), daily stretches, regular massages (minimum one per week), good nutrition, mindful practices and, most importantly, a well-adjusted spine.
One of the most common natural occurrences with healthy young individuals is reoccurring muscle tightness. It's annoying, restrictive and for some people, it can hold them back from doing what they love.
It's very common among athletes, and there are six things you can do to alleviate this. When a few of these are combined, more often than not, muscle tightness can significantly reduce within three weeks.
Dynamic stretches are stretches you do while a joint is moving through its full range of motion. An example of this is standing on one leg while swinging the other leg from full extension to full flexion. Dynamic stretches are great for improving flexibility and are most effective when done in the mornings.
One of the most common natural occurrences with healthy young individuals is reoccurring muscle tightness. It's annoying, restrictive and for some people, it can hold them back from doing what they love.
It's very common among athletes, and there are six things you can do to alleviate this. When a few of these are combined, more often than not, muscle tightness can significantly reduce within three weeks.
Static stretches are stretches which require you to hold a muscle stretch in a position for a certain amount of time. An excellent example of this is when you sit on the floor, reach forward and hold on to your toes. These stretches are useful if held for more than 30sec and completed just before going to bed.
Elite athletes receive at least 2 x 45min massages a week for a good reason. It loosens up the muscles fibres, reduces the formation of scar tissue during muscle repair and it helps with lymphatic drainage. Recreational athletes should endeavour to get a remedial or myotherapy massage every fortnight.
Found in a variety of foods including legumes, whole grains, green leafy vegetables, seeds, and nuts is magnesium. However, one in four Australians fails to meet the recommended daily intake of magnesium. There are many magnesium supplements to pick from, but there are only two we recommend. They have the highest level of Magnesium absorption and retention in the body. They are BioCeuticals-UltraMuscleEze oral powder (kept in stock at Soaring Health) and Metagenics CalmX 270g oral powder.
Salt baths work efficiently because of 2 main reasons; the warm water and the salt absorbed directly by the muscles help reduce tightness. The two most commonly used salts are 100% pure Epsom salts (500g costs $14.95. Can be found in our online store) and Radox Bath Soak (500ml costs $17). They're inexpensive and with the right brands, very effective. Also remember they're ineffective if the water isn't warm enough and if you don't put the recommended amount.
Self Massage Tools include Spiky Massage Balls, Foam Rollers, Massage Sticks and Trigger point Triangles. Foam Rollers are the most commonly used tools amongst athletes while massage balls are considered the most useful. Their use is easy and straightforward; use your body weight to press on a trigger point over the Spiky Massage Ball. Trigger points release after 30-60 seconds when done correctly. This will help alleviate the muscle tightness.
The best thing is you don't need to do all of these to get results; sometimes implementing just a couple could alleviate your reoccurring muscle tension. Try it this month and leave us some feedback on how it went.
Foam rolling is a self-myofascial release technique which is done by simply using your body weight to roll onto the foam roller back and forth. By using a foam roller, your body will benefit from it and so will your bank account. Everyone can have a busy lifestyle and sometimes not having the time to see a healthcare professional means your body/health will suffer, foam rolling can take 5-10 minutes to help reduce any pain you may be feeling at that moment.
Staying on top of your injury is crucial. A consistent routine with a combination of foam rolling and stretching can prevent many injuries associated with tightness and overuse.
Whether you are an elite athlete or someone trying to get into shape, you’ve probably experienced DOMS. DOMS is the pain and stiffness that can occur 24-48 hours after an intense workout. Foam rolling can dramatically reduce your muscles soreness (DOMS) while enhancing the recovery of muscular performance. If you’re sick of struggling to be able to walk the next day and wonder why your legs are in so much pain after going for a run, foaming rolling post-workout can help reduce your muscle tightness.
Having good circulation becomes crucial for your overall health because it can lead to different problems like numbness in your limbs, impaired cognitive ability, and a weak immune system. Myofascial release can help improve your circulations as you use the foam roller to roll over restricted areas to increase blood flow.
If you’re always busy and struggle the next day after a hard workout, I recommend trying foam rolling. It’s a quick an easy self-massage tool which will work for anyone suffering from an injuring or general soreness.
An experiment conducted at Harvard found that the majority of people (including healthy athletes) have elevated inflammatory responses. This is can be directly affected by our diet. Here is a list of foods that will naturally reduce inflammation in the body and foods that will do the opposite.
