Barangaroo News September 2018

FAQs information BOSIC

Are you ready to shake off those winter woes and welcome Spring with open arms? Barangaroo Orthopaedic & Sports Injury Clinic has lined up a whole range of offers to give you a reason to celebrate the season and (dare we say it?) put a Spring in your step. 

Make a run for this ASICS offer! 

 

ascis offer

ASICS has a very special offer for all BOSIC customers at their newly re-opened ASICS flagship store at the QVB. 

Get 20% off storewide on Thursday, 20th September and Friday, 21st September! What’s more, when you play and win the ASICS games in-store, you can get an additional 10% off. But wait, there is more! Rub shoulders with Australia’s sporting elite like Rugby Union players Emilee Cherry, Jesse Parahi, Alicia Quirk and Sam Myers as well as high jumper Brandon Starc. Get your feet, footwear and fitting sorted at ASICS QVB. 

 

Get Moving with MDX-System

 

Nate MDX System

Over the past month, our Physiotherapist Nathanael Chan has been learning the ropes to become an internationally qualified MDX-System Therapist

What is MDX-System, you ask? It’s all about understanding and analysing the relationship between muscles, joints and the inter-relationship to movement patterns. 

Nate can optimise your walking, running and movement patterns by targeting specific muscles to improve strength, along with a three-dimensional stretching treatment program. Whether you want to improve muscular strength and endurance, reduce pain, or improve your athletic abilities, Nate has got the answer for you. 

Book your MDX-System appointment with Nate

 

Tips for a Healthy Spine

 

Barangaroo Clinic’s very own Spinal Surgeon Dr Michelle Atkinson shares her tips on how to look after your spine by building up strength in your bones, muscles and core.

 

Did you know your spinal bones or vertebrae are alive and are constantly being broken down and rebuilt? Your peak bone mass is achieved when you’re 25 years old, after which you slowly lose overall strength. 

It is so important to feed your spine adequate calcium by eating calcium-rich foods. Your body requires 1000-1500mg of calcium which is found in dairy products like milk, cheese and yoghurt as well as in seeds, leafy greens, legumes and seafood. 

Chances are, like most Australians, you’re deficient in Vitamin D. Expose your skin to the sun 15 minutes each day either before 10am or after 4pm for your daily dose of Vitamin D, which allows your gut to absorb the calcium. 

Load your spine  to stimulate more bone to rebuilt, rather than broken down. Impact exercises such as skipping, jumping, running, walking and weight lifting are excellent. Our Exercise Physiologist Rachael Kent can work with you to develop a program.

Strengthen your spinal/core muscles to support the spine; it cannot remain upright without muscular support. Engage the core when loading the spine to protect the discs and facet joints which allow spinal movement. Our Physiotherapy team of Sam, Jerome, Nate an Karen can direct and monitor your progress to a healthy core. 

Find out more about Orthopaedic

 

Spring Recipe: Very Berry Smoothie

 

Strawberries might be making the news for all the wrong reasons, but here’s a recipe from BOSIC’s Dietitian Nicholas Gala that elevates these bountiful berries to the status they deserve. Go on, whip up this smoothie – it’s not just healthy; it’s not just healthy; it’s downright delicious! 

Ingredient: 

  • 3/4 cup mixed frozen berries
  • 3/4 cup low-fat milk
  • 1/4 cup natural Greek yoghurt
  • 1/4 cup water 
  • 1 tbsp peanut butter – no added salt
  • 1 tsp black chia seeds
  • 2 tbsp no sugar maple syrup
  • 1 tsp cinnamon
  • 1 tsp cocoa powder
  • 1/2 tsp vanilla essence

Method:

To make, simply add all ingredients to your blender and whiz until smooth. This berry smoothie is a perfect on-the-go breakfast or snack for those busy days! It is packed with protein, healthy fats and antioxidants. You can also add half a scoop of vanilla whey protein and enjoy this as a post-workout snack to aid recovery. 

Nutritional Information: 

  • 280 Calories 
  • 19g Protein
  • 22g Carbohydrates
  • 12g Fat
  • 4g Fibre

Learn more about Dietetics

Does Your Shin Pain Limit Your Running?

podiatry BOSIC

Don’t let shin splints stop you from crossing the finish line! 

By Nathanael (Nate) Chan, Physiotherapist

 

Have you ever felt a niggle or sharp pain in your shins whenever you run or exercise? It could be shin splints.

Shin splints or Medial Tibial Stress Syndrome is a common injury that causes pain anywhere along the inside of the shin bone from the ankle up towards the knee. People who participate in a lot of running or running activities through sports (rugby, football, basketball, hockey, etc.) tend to suffer from shin splints. 

One of the main reason why people get shin splints is because they do too much too soon. Each of us has an ‘exercise threshold’ – the amount of exercise we can do without adverse effects. When we exceed this threshold, we leave ourselves prone to injury.

Common causes

  • Sudden increase in training duration or intensity
  • Increased foot pronation (see image below)
  • High impact activities/surfaces/inclines
  • Inappropriate, worn out or inadequate footwear
  • Incorrect running technique (see image below)
  • Previous/old injuries

3 types of incorrect heel strike positions


Treatment

  • Ice
  • Stretching
  • Strengthening exercises for the core and legs
  • Gradual and progressive running program

How long does shin splints take to heal?

Generally, shin splints can take between a few weeks to a few months to get better, depending on the severity, your fitness level, etc. Unfortunately, you cannot just avoid the problem and expect it to heal with time. While shin splints might seem like a minor issue, if you do not treat the cause, it can lead to more serious complications.

If you’re concerned about your shin pain, contact one of our Physiotherapists at Barangaroo Clinic for some advice today, or book your appointment below.  

Causes & Treatment for Plantar Fasciitis

BOSIC about us

CAUSES & TREATMENT FOR PLANTAR FASCIITIS

by Nathanael (Nate) Chan, Physiotherapist

 

Has heel pain ever held you back during your walks, runs or training sessions?Are the first few steps you take every morning painful and sore?
Plantar fasciopathy/fasciitis could be the culprit.

The plantar fascia is a connective band originating at the bottom of the heel and stretching towards your toes.  Its purpose is to support the arch of your foot where it elongates during foot contact. It then acts as a spring to propel you forward as a part of the windlass mechanism when we walk or run.

 

Common Causes of Plantar Fasciitis 

  • Flat footed or high arches (overpronation and supination)
  • Middle-aged or older
  • Inappropriate or worn out shoes
  • Overweight
  • Certain sports (e.g. running, dancing)


If you have pains and aches these are our top 3 exercises!

 

  1. Calf Stretches


     
  2. Towel Crunches 




  3. Trigger Point Ball Release