Barangaroo News August 2018

It’s wONEderful to be ONE!

Barangaroo Orthopaedic and Sport Injury Clinic just celebrated its 1st birthday and what a joyous celebration it was (photographic evidence above)! We want to THANK YOU for being an integral part of Barangaroo Clinic’s success and we look forward to continuing to provide a superior level of healthcare to you and the wider Barangaroo community for many years to come.

It’s our party and we’re giving the gifts!

What’s a birthday party without the perfect pressie? This time around, the gift is on us. Its our way of saying Thank You. Here’s your hint: ‘Health is wealth’ – that’s all we’re saying. To find out more and claim your Barangaroo Clinic gift, click on the photo below.

Get Fit. Have Fun. Run Free!

Want to do your first fun run but have no idea how to train for it? Love running but can’t find the mojo? Want to run but hate doing it alone?

Join Barangaroo Orthopaedic and Sports Injury Clinic’s FREE running club, and supported by ASICS, our club is open to all fitness levels, whether you’re an amateur or a race veteran.

Become part of a running community that supports you every step of the way with expert advice on everything from injury prevention to nutrition. Improve your strength, your stamina and your street cred!

It’s fun, it’s free, it’s fantastic . And it’s right up your alley.

August 10, 2018September 3, 2018

What Are The Differences Between A Dietitian And A Nutritionist

By Nicholas Gala, Accredited Practising Dietitian

Nowadays, it seems like anybody and everybody is claiming to be a ‘nutrition expert’. These so-called ‘professionals’ disseminate information which can be misleading and detrimental to your health. So who can you really trust?

Firstly, let us start off by saying that both titles ‘Nutritionist’ and ‘Dietitian’ are not regulated by law, leaving open to people with little or no education to claim them. Your safest bet is to turn to an Accredited Practising Dietitian (APD) or an Accredited Nutritionist (AN), since their accreditation is evidence they have met certain requirements to practice under these titles. Let’s find out how to tell the difference between a Dietitian and a Nutritionist.

Who is a Nutritionist?

An Accredited Nutritionist’s main role is to provide general information on healthy eating, food and diet choices (e.g. vegetarian diets) and weight loss to the public. They have a good understanding of food and nutrition and can give you some tips and tricks to lose those few extra kilos you’ve stacked on recently.

Before we get into the roles of a dietitian, it is important to understand that an APD can also call him/herself an Accredited Nutritionist as the scope of practice for nutrition education and services cover that of a nutritionist and more.

Who is a Dietitian?

An Accredited Practising Dietitian (APD) is the highest qualified food and nutrition expert, having graduated from an accredited Australia university dietetics course. This four-year university degree covers biochemistry, food science, physiology and most importantly, medical nutrition therapy.

The education and extensive training in medical nutrition therapy is what sets an accredited dietitian apart from a nutritionist, allowing a dietitian to help improve the health of individuals with conditions such as diabetes, gastrointestinal diseases, high cholesterol and more.

In addition to possessing an in-depth scientific understanding of food and nutrition, accredited dietitians are also assessed on skill sets including communication, counselling and education throughout their studies. Gone are the days of the ‘one-size-fits-all’ approach – the APD’s role is all about you, their client.

They are trained to understand that no two people are the same, so their nutrition management shouldn’t be either.

It is a dietitian’s role to understand you as an individual and provide both long- and short- term strategies to encourage long-term behavioural changes to help you achieve your goals towards better health.

To add to this, APDs are required to continually develop their professional knowledge as a part of their requirements to hold their APD certification. This means you will always be provided with the most up to date, evidence-based nutritional information. APDs are recognised by the Australian government, Medicare, the Department of Veterans Affairs and most private health funds, so you always get the best bang for your buck!

Click the link attached to book a one-on-one consultation with our team dietitian Nicholas Gala: https://bosic.com.au/specialties/dietetics/

July 28, 2018August 10, 2018

BOSIC News July 2018

With so many running festivals and races around the corner this time of year, we at Barangaroo Orthopaedic and Sports Injury Clinic want to support you in your fitness goals, whether it’s a fun run with friends or a gruelling marathon. So make a run for it and get race ready with BOSIC…

Hit Your Stride

Barangaroo Clinic has got three Running Packages to suit every type of runner – no excuses allowed! Our team of experienced professionals is here to guide and train you to run like the wind – injury-free and stress-free.

Each package is specifically tailored to suit your own fitness level and goals. So whether you’re running novice who has never found the right running shoes, a recreational runner who wants to run a 5K, or a race veteran who’s out to smash your half-marathon PB, the BOSIC team has got the expertise to keep your motivated and moving with our expert know-how.

Get more information on our Running Packages by clicking on the links below:

Starter Package >>> https://bosic.com.au/starter

Return to Running Package >>> https://bosic.com.au/returntorunning

Personal Best Package >>> https://bosic.com.au/personalbest

Go on – tie up those shoe laces and smash your race pace! You know you want to.

Yes, You Can with Rachael Kent

Ever wondered what’s the difference between an Exercise Physiologist and a Personal Trainer? How do their roles differ? Is one more qualified than the other? Just ask Rachael Kent, the Director of Exercise Lab practising at BOSIC. Better yet, drop in and get her expert advice on anything from resistance-based exercise and spinal strengthening to injury management and women’s health.

Rachael Kent demonstrates the correct technique

Rachael’s Top 3 Tips to Aid Recovery After a Workout

Yes, they may seem fairly simple but, let’s face it, we tend to ignore these important essentials thanks to our frenetic lifestyle.

Eat: Fuel your body correctly to replenish your muscles so that they can grow stronger and be ready for your next session.

Drink: it is very important to re-hydrate your body with water since it supports every metabolic function.

Sleep: Catch forty winks, take a nap, hit the sack, get some shut-eye, go to the land of nod… Call it what you want – just make sure you get adequate sleep. Your body needs to release growth hormones for muscle recovery.

July 25, 2018July 25, 2018

Did you know this about your feet and footwear?

By Trevor Proskewitz, Principle Podiatrist

You’re hard on your feet, and likely only taking between 3500 – 5000 steps a day. And let’s be honest, how much love do you really give them except for an occasional pedicure or a good soaping for the guys? it’s time to start paying more attention. Here are the footinjuryclinic podiatrist best tips to keep you walking in the right direction.

1. Don’t go barefoot in a public shower

You’ve heard it before, but it is worth repeating: Gym showers and public shower floors are a big-time breeding ground for ringworm and the fungus that causes nail and skin tinea, so be sure to wear flip-flops or water shoes. In any shared shower facility you are going to find the obvious post workout sweat, skin cells, clumps of hair and the odd splash of urine. Take extra care drying your feet, working the towel in between your toes. An astringent powder that absorbs moisture and has a fungicidal element is a great idea.

2. Your feet can clue you in to your overall health

Our feet often give clues that something is not right within our bodies. Many years ago showing the Dr your feet was as important as sticking your tongue out when diagnosing an illness.

Podiatrists are often the first to pick up on a problem. For example, if the hair on your toes suddenly disappears and the skin on your feet gets thinner or shiner, peripheral vascular disease (PVD) – poor circulation caused by a buildup of plaque in the leg arteries – may be to blame. PVD is a major red flag for heart problems or a stroke because clogged arteries in the legs are usually associated with blockages elsewhere in the body.

Also look out for extremely dry skin and foot ulcers that don’t heal; they may be triggered by undiagnosed diabetes since high blood glucose levels decrease sweat and oil production. Swelling of the feet can sometimes be a sign of high blood pressure or heart disease.

3. Pointy pumps are the worst

Shoes that push the big toes into smaller toes set you up for bunions, which are painful bumps that form over the bone at the base of the big toe. The skin overlying the bunion may become red, irritated, and swollen, making standing and walking uncomfortable. High heels and pointy shoes can aggravate the alignment of your bones and increase the risk of osteoarthritis. Your shoes should be slightly rounded to avoid crowding and as a work rule when standing long periods about 3 cm high.

4. The length of your toes! Is it a big deal?

If your second toe is longer than your first toe (that’s the case for an estimated 20 to 30% of the world’s population), you are at increased risk for bunions, hammer, and claw toes, and even pain under the metatarsal heads due to how you distribute pressure throughout your foot.

All the weight should push off your first big toe, but when the second one is longer, it rolls and flattens, causing all kind of foot problems. If you have this condition (called Morton’s toe), talk to your podiatrist about the best kind of footwear for the shape of your feet, since ill-fitting shoes make the condition worse.

5. Toenail fungus is so stubborn

If your toenails have started to discolour or are becoming thicker and more brittle, chances are fungus to blame. Nails can clear up in time by using laser or taking anti fungal pills, but your risk of a recurrence is high.

Keeping your feet dry and changing out of sweaty socks can help prevent the fungus – which thrives in warm, moist environments and can invade your skin through tiny cuts or the small separation between the nail and nail bed.

Don’t wait! At the first sign of yellow or white discolouration visit the podiatrist at the footinjuryclinic where a nail clipping or scraping will be taken, and a relevant effective treatment plan started.

6. I am convinced my feet are getting bigger and longer

Even if you didn’t put on weight, chances are you went up at least a half-size in the past decade. Your feet absorb 2-3 times your body weight due to gravity, and while they are an amazing structure, the pounding and abuse they receive will change how they look and function. Feet become both longer and wider as you age because the tendons and ligaments that link tiny bone lose elasticity.

Get your feet measure at least once a year so you know your true size. Always try shoes at the end of the day to get a true indication of how much they have stretched out. Wearing shoes that don’t fit properly can cause more than discomfort – it can create or accelerate a bunion or cause blisters, among other issues.

7. You might not be lacing your sneakers right

If your shoes rub the tops of your feet and your toes feel too restricted or you find your heels are slipping, it is time to get creative with your lacing. According to mathematics, there are over a trillion different ways to tie shoelaces. If you have high arches and get redness and pain on the top of your feet, skip the two middle holes in your lacing and loop them vertically on the sides of your shoes instead. You’ll lose a little stability, but what you gain in comfort will make it worthwhile.

8. Use deodorant

Yep, the same kind of roll-on that you apply to your armpits can help you prevent the foul smells caused by the sweat glands in your feet. Feet smell when bacteria on the skin breaks down sweat as it comes from the pores. Change shoes regularly as sweat will soak into the shoe. Make sure you scrub and use soap every time you bath or shower.

Speak to your podiatrist if your feet sweat more than usual as you may be suffering form hyperidrosis and a simple solution is just a consultation away. Remember that hormonal changes can cause feet to sweat more, so teenagers and pregnant woman may be especially prone.

July 12, 2018July 20, 2018

Why choose an Exercise Physiologist?

by Rachael Kent, Exercise Physiologist

Have you ever considered getting help from an Exercise Physiologist?

To stay healthy it is important to exercise regularly.
If you’ve joined the gym, downloaded a generic fitness app or bought some new exercise gear to get sweaty in but your pre-existing injuries from a decade ago have come back to haunt you this article will help you understand how exercise physiology can help you.

Exercise Physiologists are allied health professionals with the knowledge and skills to prescribe as well as deliver safe and effective exercise programs based on scientific principle. At Exercise Lab, we treat a whole range of clients, helping them handle various acute/chronic medical conditions, injuries and disabilities. Which brings us to the all-important question: why choose an Exercise Physiologist over a regular personal trainer? Simply put, you’ve got to put yourself first and when you give your body the best possible support it is guaranteed to work better for you.

Here are some of the advantages of choosing an Exercise Physiologist:

1. University Trained
A minimum of four years at university are required to complete and attain a Bachelor of Exercise Science and Masters of Clinical Exercise Physiology. We develop an in-depth knowledge of the human body, how it responds to exercise, as well as how medication, injuries and conditions can affect the way people move, feel and think.

2. Scope of Patients
We are able to treat the general population as well as people living with musculoskeletal, neurological, cardiovascular, mental health, cancer and metabolic conditions. Living with these conditions is often a life-long journey, so gaining advice from a health professional who is qualified to assess and prescribe physical activity helps to better manage your condition.

3. Continuous Professional Development
We have to complete a number of additional professional education courses every year as these courses are the most up to date research delivered by allied health professionals. This is to ensure we are staying up to date with the most recent research & techniques to prescribe and deliver exercise

4. Allied Health Collaboration
We are responsible for providing updates to doctors about exercise prescription & progression as well as will liaise with all medical professionals you need to be the best possible outcome for your health. Our collaboration with doctors, physiotherapists, specialists and other allied health professionals is to deliver the best result for you.

Book now with our Exercise Physiologist Rachael Kent for better health!

July 2, 2018August 13, 2018

Why does my knee hurt?

By Sam Davison, Principle Physiotherapist

Are your knees stiff and sore after your morning run or an F45 session? Whether you’re a professional, recreational or corporate athlete, many of you will have experienced knee pain at some stage and, boy, does it hurt! Our knees are integral for support and movement. They act as shock absorbers and help distribute the force we place on our legs with every step we take. Injuries occur due to trauma, overuse or chronic load.

Here at Barangaroo Physio, we not only look at the knee joint itself but also the hip and ankle joints. We do this because research shows that reduced mobility and strength in these areas greatly affects the knee joint. Our qualified team is equipped and experienced to get you out of pain quickly and rehabilitate a wide range of knee conditions and injuries, including:

Knee osteoarthritis
ACL injuries
Meniscal tears and injuries
Jumper’s knee
Runner’s knee / ITB friction syndrome
Patella tendinopathy
Supra and Prepatellar bursitis
Pre- & Post-op knee surgery (ACL reconstruction, ORIF, Meniscal repair, knee replacement)
Ligamentous Injuries (ACL, MCL, LCL, PLC)
Quadriceps and hamstring strains, tears and ruptures
Patello-femoral pain

Knee pain often manifests itself in the following ways; a soreness in the knee, or a feeling of weakness and instability. Here are some ways a physiotherapist can help alleviate knee pain:

Increase Range of Motion
A stiff knee will cause pain and weakness. Increasing the range of movement can help ease the pain as well as improve functional activities such as sitting, standing or climbing stairs
Increase Muscle Strength

Pain, swelling and injury all cause muscle inhibition of the all-important quadriceps muscles and a feeling of weakness and giving way. The knee joint requires extensive muscle support, not only through the hamstring and quadriceps which have a direct attachment over the knee joint but also of all the muscles in the lower leg.
Strapping/Bracing
Sometimes taping or bracing the knee joint can facilitate recovery. This is often dependant on an individual’s injury, symptoms and function. We rarely brace a joint if avoidable, so any discussion about bracing should be with treating therapist.
Reducing Inflammation

We know that swelling is detrimental to movement and strength. Therefore, a Physio’s goal at the start of treatment is often to reduce the swelling and inflammation. There are a number of ways and means for Physios to do this.
Hands-on Treatment

The tissues around your knee joint can become tight and sore (particularly scar tissue) and affect the normal biomechanics of the knee joint. Your Physio can identify this through a thorough assessment and examination and release any tight structures.
Activity Modification

If you have a painful knee, Physios may need to adjust the force/load or stress on the knee joint to enable you to recover quicker. Your Physio will advise what activities will aggravate your symptoms and offer alternative solutions to optimise your recovery.
Rehabilitation Pre- and Post-Surgery

Depending on your operation, your surgeon will most likely suggest pre- and post-operative rehabilitation. Research shows us that the recovery times for patients who undergo rehabilitation before and after elective procedures is faster with help and guidance from their Physiotherapist.

June 25, 2018July 16, 2018

Physiotherapy for Shoulder Pain

Suffering from a sore or stiff shoulder?

By Sam Davison, Principal Physiotherapist

Every time you reach up to grab something – a book from a library shelf or a coffee cup from your kitchen – you get a shooting pain in your shoulder. No amount of heat gels or ice packs have solved the problem. You need professional help.

The shoulder is inherently a very mobile joint – perhaps one of the most mobile – and it requires good control and muscle function to swing in all directions and generate significant power. Given the number of muscles, tendons, ligaments and bones that work for this to happen, shoulder dysfunction and pain can occur for many reasons. In some cases, shoulder pain can be referred from other sources such as the neck or upper back and although less likely, even the heart. Problems in the shoulder can occur with everyday wear and tear, overuse or an isolated injury.

But there is good news. In almost all cases, Physiotherapy can help ease symptoms and get your back to do things you love. A Physiotherapy assessment will allow your treating practitioner to pin point the source of your pain as well as identify the cause of your shoulder problem.

Common conditions we treat are:

Rotator cuff injuries
Tendinopathies
ACJ injuries
Dislocations
Instability
Post-Op surgical repairs
Fractures

How can Barangaroo Physio help you?

We listen to you, letting you tell your story and the main difficulty you’re experiencing. We then have a look, work out what the problem is, make a plan and treat the underlying cause. Whilst we are at it, we also work with you, using various tricks and tools to make sure it never happens again.

If you’re unsure how our Physios can help, give us a call and one of our team will be in touch soon.

June 13, 2018July 20, 2018

BOSIC News June 2018

It’s the Queen’s Birthday Long Weekend here in NSW and Barangaroo Clinic wants to give you the royal treatment. We’ve lined up these special offers that are guaranteed to make you feel regal.

Feel like you’re walking on air with 30% off

At the footinjuryclinic, we are serious about feet. We will discuss your foot care in a language you understand, using individually tailored, multi-faceted treatment and comprehensive examination.

Golly Gosh, keep your posture posh

While the world held its collective breath as Meghan Markle walked down the aisle to marry Prince Harry, we couldn’t help but admire her perfect poise and posture (along with her gorgeous gown and radiant smile!).

Apart from our daily grind, isn’t it? If you ever catch yourself sitting hunched over your laptop with your phone jammed between your chin and neck all day long, you’re definitely in need of some postural adjustments.

So click on the video below for these easy “deskercises”. Your aching back will say thank you. And who knows, you just might find yourself walking regally like Meghan Markle (just hold back on the royal wave, will ya?).

Right Royal Recipe: Scones

You might think scones are “posh posh”, but they’re surprisingly easy to bake and oh-so-satisfying! They’re perfect with an afternoon cuppa to beat the winter chills. The only question is: do you spread your jam first and then your cream, or the other way around?

INGREDIENTS:

2&1/2 cups self-raising flour
50g cold unsalted butter
1 tbsp caster sugar
Pinch of salt
1 cup milk
300mL thickened cream
Strawberry jam

METHOD:

Preheat oven to 220°C. Line a baking tray with baking paper.
Put the flour, salt, sugar and butter into a large mixing bowl. Rub the butter into the flour using your fingertips. Mix until it resembles breadcrumbs.
Now make a well in the centre and add the milk. Stir with a spatula or blunt knife until it just comes together. Do not over mix!
Put the dough onto a lightly floured surface and knead it just a little. The less you knead the dough, the lighter and more crumbly your scones will be.
Roll dough to a 2-3cm thickness. With a 6cm round cookie cutter (or even the rim of a glass), cut out circles from the dough until all the dough has been used up.
Place them slightly apart on the lined baking sheet. Brush the tops of each scone with extra milk.
Bake for 15-20 minutes until golden. Cool on a wire rack. Serve with lashings of cream and strawberry jam. Enjoy!

May 15, 2018July 16, 2018

We floss our teeth, so why don’t we floss our joints and muscles?

VOODOO FLOSSING

By Nathanael (Nate) Chan, Physiotherapist

Voodoo flossing is a manual therapy technique utilising a compressive force aimed to improve joint range of motion and improve muscle length. The current body of research is of a low quality with inconsistent findings. There are no negative effects on performance, however it should be used with caution.

There exact physiological process is unknown, but there are a few theories explaining it’s purpose and function.

1. Improve muscle length through gliding

Through the compressive wrap/floss it aims to pin the muscle down in one position, as we move the muscles and joints through range of movement (e.g. squat), it will in turn lengthen the muscle itself and break up any fascial adhesions.

2. Compression

Compression is a reduction in volume, in this instance created via wrap/floss around the body part (e.g. ankle or calf). As a result, it restricts blood flow causing an acute physiological response to the body part. After removing the wrap/floss a new blood supply permeates the area and flushes out the lactic acid to promote healing to the specified body part.

3. Distraction Force

A common technique used in manual therapy, the floss creates more space for the joint capsule to roll and glide (e.g. ankle for squatting). Thus, increasing the range of motion.

Overall it suggests it will improve range of motion, prevent injuries and enhance your athletic performance!

May 11, 2018July 16, 2018

Happy Mother’s Day!

Mother’s Day is just around the corner. Hope you’ve got something special planned for this wonder woman. Please don’t tell us it’s a bunch of Chrysanthemums – yes, we get that they end in “mums” – but they’ll justwither away. Fluffy slippers? Too fuddy-duddy. A box of chocolates? You’re going to gobble them all up, right?

Never fear, BOSIC is here! We’ve got two great specials that for your mum (or even the mother of your kids) is going to really appreciate. Even better, you can book these specials through the entire month of May. After all, we believe Mother’s day should last all month!

Mother’s Day Massage Offer

Mother’s Day Mum-to-be Offer

As women we tend to put ourselves last – the kids, the ageing parents, the partner, heck, even the family dog come before our needs. So let’s use Mother’s Day as a friendly reminder to take care of some small but significant life issues that need your undivided attention ASAP.

May we remind you to…

Find the right sports bra

The mere thought of “bra shopping” is daunting enough; even more so when you’re searching for a sports bra that’s supportive yet comfy. First, try on a sports bra and spot jog in front of a changing room mirror. If your breasts jiggle up and down too much, you’re not getting enough support. Next, reach your arms up overhead and circle them a few times in each direction. If the bra shifts, if the straps slip, or if it chafes, it’s not a good fit.

Avoid hidden sugar

Sugar is everywhere – and is so addictive. If you’re the primary grocery shopper in your home, the best tip is to avoid bringing home the bad stuff in the first place. When you’re at the supermarket, scan the ingredients list. If a packaged product has sugar listed in the first five ingredients, avoid it like the plague. Also skip anything which contains syrup or ends in -ose (sucrose, maltose, dextrose, high fructose corn syrup).

Do a breast self-examination

Don’t put it off any longer – check your breasts regularly and get familiar with how they look and feel. Check all the way from your armpit right up to our collarbone. Look for lumps, thickening, dimpling, redness or flaky skin, nipple discharge, pain and change in shape or size. There are many tutorials online. Trust your gut instinct – if you feel something’s amiss, see a doctor immediately.