Yearly archives: 2022

Shin Splints – Why do my shins hurt when I run?

 in Uncategorized  tagged Medial Tibial Stress Syndrome (MTSS) / Shin Pain by

Shin Splints, Shin pain, Shin splits and osteo, shin splits and osteopathy, Medial Tibial Stress Syndrome, Shins, Shin Splints and exercise

Shin Splints

My shins hurt when I run. Is it Shin Splints? 

Valued Health Osteopathy

3/658 Centre Rd, Bentleigh East, 3165

Shin pain is a problem that many runners face in their time of running. Pain down the front of the shins is commonly known as shin splints, although this is just an umbrella term used to describe any type of pain around the shins. One of the most common forms of shin splints is a condition more formally known as Medial Tibial Stress Syndrome (MTSS).

MTSS is defined as “exercise-induced pain along the posterior medial tibial border, and recognisable pain is provoked on palpation of the posterior medial border over a length of ≥5 consecutive centimetres” (1).

MTSS is a condition which can cause pain along the front and inside portion of the shin bone and is typically associated with exercise that involves running and/or jumping although. There is still a lack of clarity as to what the actual root pathophysiological cause of MTSS is, as to whether it is a bone overloading injury or a fasciopathy type injury (1). MTSS is a common condition faced by runners with an incidence of 9.4% and prevalence of 9.1% (1).

Shin splints can be caused by many different factors. Some of the most common causes of MTSS are:

From inappropriate running load and volume, and inadequate lower limb muscular strength and endurance. When runners either increase their running volume or their running load/intensity at too great a rate, then the tissues in the lower leg are not given enough time to adapt to the increased workload, putting stress on the tissues. In runners with MTSS, it is common to find muscular strength and endurance imbalances between each leg. On the affected leg, the ankle plantar flexor muscles can be found to have 56% less endurance capacity, Tibialias Anterior can be 20% weaker, the Peroneal muscles can be 17% weaker, Soleus can be 12% weaker and Flexor Hallicus Longus can be 25% weaker than the non-affected leg. There are other factors that are also be considered when evaluating and managing MTSS in addition to load and muscle imbalances (2).

Risk Factors for MTSS

• Increased Body Mass Index (BMI)

• Increased exercise load

• Inappropriate footwear

• Muscular weakness of the foot and leg

• Female

What does MTSS feel like?

MTSS typically presents with soreness and tenderness, particularly to touch, along the front and inside aspect of the shin bone and is most noticeable after running. This can occur for several months and without appropriate treatment and management can get worse over time, which in some cases can lead to tibial stress fractures.

What does management of MTSS look like?

MTSS is condition that can take an extended period of time to fully resolve, with full resolution possibly taking several months. The chance of relapsing is increased if appropriate load management is not appropriate or optimal. Despite the lack of clarity as to whether MTSS is a bone overloading injury or a fasciopathy, load management is effective at managing both pathophysiology’s (1).

Appropriate management involves but is not limited to.

• Addressing muscle weaknesses by applying appropriate muscular strength and endurance training.

• Appropriate load management of running and other exercise.

• Exercise modification.

• Addressing running technique errors.

• Addressing inappropriate running shoes.

Suffering from Shin splints? We may be able to help. Speak to one of our Osteopaths at Valued Health Osteopathy in Bentleigh East about your treatment and rehabilitation options. Call or book online today.

Make an appointment today – Book online!

(03) 9570 9061

valuedhealth.com.au

Shin pain, Shin splints, Osteopath Bentleigh, Osteopath Bentleigh East, Shin pain and Osteopathy

You do not need a referral to see one of our friendly Osteopaths at Valued Health Osteopathy. We have a very good relationship with many surrounding doctors, other health practitioners and personal trainers in the local community of Bentleigh East , Bentleigh, Ormond, McKinnon, Oakleigh, Carnegie, Caulfield, Moorabbin, Murrumbeena, Brighton, Clayton and Clarinda.

Valued Health Osteopathy is a trusted provider of Osteopathy, Pelvic Health, Infants & Children, Clinical Pilates, Exercise Rehabilitation and Strength & Conditioning. Valued Health Osteopathy is open 6 days a week with early morning and evening appointments.

Valued Health Osteopathy is located at 3/658 Centre Road, Bentleigh East, Melbourne, Victoria, 3165.

Valued Health Osteopathy | Osteopathy Australia

Osteopath Bentleigh East, Osteopath Bentleigh, Osteopath Ormond, Osteopath McKinnon, Osteopath Moorabbin, Osteopath Murrumbeena, Osteopath Oakleigh, Osteopath Carnegie, Osteopath Caulfield, Osteopath Clayton, Osteopath Brighton and Osteopath Cheltenham, Osteopath Dingley, Osteopath Beaumaris, Osteopath Melbourne.
References:
  1. Winters, M. The diagnosis and management of medial tibial stress syndrome.Unfallchirurg 123 (Suppl 1), 15–19 (2020). https://doi.org/10.1007/s00113-019-0667-z
  2. Mattock, J., Steele, J.R. & Mickle, K.J. Lower leg muscle structure and function are altered in long-distance runners with medial tibial stress syndrome: a case control study.J Foot Ankle Res 14, 47 (2021). https://doi.org/10.1186/s13047-021-00485-5
  3. Newman P, Witchalls J, Waddington G, Adams R. Risk factors associated with medial tibial stress syndrome in runners: a systematic review and meta-analysis. Open Access J Sports Med. 2013 Nov 13;4:229-41. doi: 10.2147/OAJSM.S39331.
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Growing Pains

 in Uncategorized by

Growing Pains, Osteo and infants, Osteo and children, Osteopathy and infants, Osteopathy and children

Osteopathy and Growing Pains

Why are my child’s legs aching at night?

Usually occurring later in the day or at night, and sometimes enough to wake your child, growing pains describe a pattern of pain or discomfort in the legs. 80-90% of the time it is both legs, generally felt more in the muscles (often calf or thigh muscles) rather than bones or joints, and for most children it comes and goes.

As the cause is still unclear and requires further research, it is also known as Benign Nocturnal Limb Pain (BNLP), occurring in about 10-20% of healthy primary school and preschool aged children. Although the symptoms were labelled ‘growing pains’ in the 1930s to 1940’s, there is no clear explanation or evidence that growth causes the pain. It may occur after vigorous physical activity (but this is not always the case), however with no signs of swelling, redness, tenderness or limping, and by morning your child is well without any stiffness.

How does it feel?

Each child can have a different experience, where it may be a deep cramping or aching, from mild to severe. There can be days or months in between episodes or for some, be a daily occurrence. Although the pain or discomfort generally only lasts 10-30 minutes and is gone by morning, it may be distressing for your child.

What to look for:

It is important your child is taken to see their GP if you think there may be a more serious issue, and to confirm it is growing pains. This may include ruling out other issues including an assessment for any signs of growth associated injuries.

Seek medical care if any of the following is occurring:

– only one side of their body is in pain

– your child wakes up with the pain or stiffness in the morning

– not letting you touch the painful area

– the area is hot, red or swollen and does not get better within 24 hours

– your child is limping

– severe pain, a lump in the muscle

– fever

An assessment for other conditions may occur depending on the timing and location of the pain. Ruling out certain growth associated injuries with a physical examination is also important.

What can help?

Although there is no specific treatment for growing pains, the following strategies may provide some relief:

-comfort your child

-gently massage the painful area

-use a heat pack

-stretching the muscles in the area

-a warm a bath/shower before bed

-occasionally your doctor or pharmacist may suggest anti-inflammatory medication.

Physical activities can continue, and it may be helpful to encourage a variety of different sports and activities that allow different muscles in the body to be used in different ways.

If your child has very flexible joints (hyper mobility), a strengthening program with physical therapy may help (for example with an osteopath or physiotherapist), and a podiatrist may suggest shoe inserts if your child has flat feet.

How long can it last?

Growing pains usually resolve within a couple of years or by adolescence. Although they generally get better over time and don’t directly lead to other health conditions, if the pain occurs frequently, it may be helpful to discuss the best ways to manage the issue with your healthcare provider.

Keep in mind this is not a definitive list, but general information and please seek medical care if you have any concerns about your child’s health.

Valued Health Osteopathy’s practitioners do not ever perform any manipulation (defined as ‘cracking’ or forceful joint movement) on infants or children. Simple body positioning, stretching and gentle massage may be included by the Osteopath if appropriate. Pressure used would be no more than what is required whilst changing, dressing or holding an infant with the aim of keeping them calm and comfortable throughout. Our Osteopaths also recommend play-based exercises for caregivers to assist with management of conditions seen at Valued Health Osteopathy.

Julia has completed extensive postgraduate study in order to provide Osteopathic care to children and infants. Her additional postgraduate studies include Osteopathic Obstetric care, Paediatric considerations and pre & post natal pilates.

Make an appointment today – Book online!

(03) 9570 9061

valuedhealth.com.au

You do not need a referral to see one of our friendly Osteopaths at Valued Health Osteopathy. We have a very good relationship with many surrounding doctors, other health practitioners and personal trainers in the local community of Bentleigh East , Bentleigh, Ormond, McKinnon, Oakleigh, Carnegie, Caulfield, Moorabbin, Murrumbeena, Brighton, Clayton and Clarinda.

Valued Health Osteopathy offers Osteopathy, Clinical Pilates, Massage Therapy, Exercise Rehabilitation and Strength & Conditioning. Valued Health Osteopathy is open 6 days a week with early morning and evening appointments. Move better with Osteopathy!

Osteopath in Bentleigh East, Osteopath in Bentleigh, Osteopath near Ormond, Osteopath near McKinnon, Osteopath near Oakleigh, Osteopath near Cheltenham, Osteopath near Brighton, Osteopath near Caulfield, Osteopath near Carnegie, Osteopath near Clarinda, Osteopath near Moorabbin.

Valued Health Osteopathy is located at 3/658 Centre Road, Bentleigh East, Melbourne, Victoria, 3165.

Valued Health Osteopathy | Osteopathy Australia

Osteopath Bentleigh East, Osteopath Bentleigh, Osteopath Ormond, Osteopath McKinnon, Osteopath Moorabbin, Osteopath Murrumbeena, Osteopath Oakleigh, Osteopath Carnegie, Osteopath Caulfield, Osteopath Clayton, Osteopath Brighton and Osteopath Cheltenham, Osteopath Dingley, Osteopath Beaumaris, Osteopath Melbourne.

References:

http://www.arthritisaustralia.com.au/images/stories/documents/info_sheets/2015/JIA/Arthritis_Aust_JIA_info_sheet_Growing_Pains.pdf https://www.childrenscolorado.org/conditions-and-advice/conditions-and-symptoms/conditions/growing-pains/ https://my.clevelandclinic.org/health/diseases/13019-growing-pains https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5349398/ https://raisingchildren.net.au/guides/a-z-health-reference/growing-pains#:~:text=Some%20children%20with%20growing%20pains%20might%20also%20get,the%20muscles%20of%20the%20thighs%2C%20calves%20or%20feet
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What is Torticollis?

 in Uncategorized by
What is Torticollis? Torticollis, Torticollis and Osteopath, Torticollis and Physiotherapy, Torticollis and infants, Torticollis and babies, Torticollis and Children

Osteopathy and Torticollis

My baby’s head tilts to one side. Is it a Torticollis?

A torticollis (sometimes called a “wry neck” in older children or adults) describes a position of the head tipping to one side with the chin turning towards the other side. The specific muscle affected is at the front of the neck, called the Sternocleidomastoid (SCM) and this runs from the back of the ear to the collar bone. There are many potential causes for this. This type of posture can develop prenatally, and is usually noticed within the first month after birth, which is considered congenital torticollis.

How does Torticollis happen?

The SCM muscle can be tight, shortened or thickened on presentation (with or without a , as a result of unusual head positioning in utero or from birth trauma. This may limit an infants neck mobility. If neck mobility is not limited, there may be a positional head preference. Some babies may have difficulty feeding on one side if breastfed. The persistence of this one sided postural tendency may also be related to lack of adequate tummy time. It is common for a baby’s head shape to be affected, and this may be due to a preferred head position which also requires varying management strategies when present.

What do I need to do?

It is important to see your doctor promptly if you notice a difference in your baby’s neck movement, a preferred side they turn their head to or if their head tips to one side. If this is noticed after 6 months, there may be other causes that need medical investigation.

There is not usually a requirement for a neck scan unless certain factors are present, however it is not uncommon for your doctor to recommend a hip ultrasound when a torticollis is present due to the association between torticollis and hip development concerns. In some cases a referral to a specialist will occur.

How can I help my baby?

Addressing the neck function earlier on for infants has been found to have the best results for their neck mobility and helping babies achieve a more even head position. Improvements can occur with simple position changes that encourage baby to tilt and turn their head to the other side, along with a home based stretching exercise plan. They are designed to help loosen the tight SCM muscle and strengthen the opposite side SCM muscle.

It may be recommended you see a physical therapist who assists in managing torticollis such as a physiotherapist or osteopath. Your healthcare practitioner may recommend changes to your babies position while feeding.

Your baby’s head position for sleep may need to be turned to the side that reduces the affected SCM muscle tension, and as this can get confusing sometimes it is helpful to check this with your practitioner. Always place babies on their backs for safe sleeping to reduce the risk of SIDS- see https://raisingchildren.net.au for safe sleeping tips.

Playtime with your baby with appropriate modifications to encourage active neck movement that strengthens the other side and stretches the affected side will be recommended by your practitioner.

Supervised time on their tummy, which also helps strengthen neck and shoulder muscles is of significant importance- see https://rednose.org.au for tummy time tips and a fantastic informative video.

If you have any questions or concerns about your infant or child’s health or development after reading this information, please contact Dr. Julia Redfern (Osteopath) at Valued Health Osteopathy on 9570 9061, via email at [email protected] or discuss it in your next consultation https://valuedhealth.com.au/book-now/.

Speak to your Maternal and Child Health Nurse, GP or paediatrician for further advice. For urgent concerns contact NURSE-ON-CALL 1300 60 60 24, or if your situation is an emergency do not hesitate and call 000 or do not delay visiting your local hospital Emergency Department.

Valued Health Osteopathy’s practitioners do not ever perform any manipulation (defined as ‘cracking’ or forceful joint movement) on infants or children. Simple body positioning, stretching and gentle massage may be included by the Osteopath if appropriate. Pressure used would be no more than what is required whilst changing, dressing or holding an infant with the aim of keeping them calm and comfortable throughout. Our Osteopaths also recommend play-based exercises for caregivers to assist with management of conditions seen at Valued Health Osteopathy.

Julia has completed extensive postgraduate study in order to provide Osteopathic care to children and infants. Her additional postgraduate studies include Osteopathic Obstetric care, Paediatric considerations and pre & post natal pilates.

Make an appointment today – Book online!

(03) 9570 9061

valuedhealth.com.au

You do not need a referral to see one of our friendly Osteopaths at Valued Health Osteopathy. We have a very good relationship with many surrounding doctors, other health practitioners and personal trainers in the local community of Bentleigh East , Bentleigh, Ormond, McKinnon, Oakleigh, Carnegie, Caulfield, Moorabbin, Murrumbeena, Brighton, Clayton and Clarinda.

Valued Health Osteopathy is a trusted provider of Osteopathy, Pelvic Health, Infants & Children, Clinical Pilates, Exercise Rehabilitation and Strength & Conditioning. Valued Health Osteopathy is open 6 days a week with early morning and evening appointments.

Osteopath in Bentleigh East, Osteopath in Bentleigh, Osteopath near Ormond, Osteopath near McKinnon, Osteopath near Oakleigh, Osteopath near Cheltenham, Osteopath near Brighton, Osteopath near Caulfield, Osteopath near Carnegie, Osteopath near Clarinda, Osteopath near Moorabbin.

Valued Health Osteopathy is located at 3/658 Centre Road, Bentleigh East, Melbourne, Victoria, 3165.

Valued Health Osteopathy | Osteopathy Australia

Osteopath Bentleigh East, Osteopath Bentleigh, Osteopath Ormond, Osteopath McKinnon, Osteopath Moorabbin, Osteopath Murrumbeena, Osteopath Oakleigh, Osteopath Carnegie, Osteopath Caulfield, Osteopath Clayton, Osteopath Brighton and Osteopath Cheltenham, Osteopath Dingley, Osteopath Beaumaris, Osteopath Melbourne.

References:

https://raisingchildren.net.au/babies/sleep/sleep-safety/safe-sleeping-tips

https://rednose.org.au/article/tummy-time-is-good-for-baby-because

https://www.rch.org.au/clinicalguide/guideline_index/Congenital_Torticollis/

https://pch.health.wa.gov.au/For-health-professionals/Emergency-Department-Guidelines/Torticollis

https://www.health.vic.gov.au/primary-care/nurse-on-call

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5361030/#r17

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Osteopathy and Pregnancy

 in Uncategorized by

Osteopathy and Pregnancy, Can Osteopathy help during your pregnancy? Osteo and pregnancy, pregnant and back pain, pregnancy and pain, pregnancy and back pain, pregnancy and pelvic pain, pregnancy and headaches, pregnancy and pilates, pregnancy and exercise, Osteo Bentleigh, Osteopathy Bentleigh

Osteopathy and Pregnancy

Can Osteopathy help during your pregnancy? 

To follow up our last post on the importance of exercise in pregnancy, we thought it was important to address any barriers that may stop you from achieving those activity goals so you keep feeling your best. Sometimes, the thing stopping you from exercising may be musculoskeletal aches and pains. We thought we would provide some insight as to when you might consider getting Osteopathic treatment throughout your pregnancy.

Osteopaths see people for a wide variety of musculoskeletal complaints at many stages of life. A common reason people seek out treatment is for pregnancy related aches and pains. The human body is an amazing machine that is able to do so much. Whilst pregnant, there are so many changes happening to your body, there is no surprise that it can take a toll on it. This is where Osteopathy and pregnancy can may be beneficial.

Some common reasons pregnant women present to an Osteopath include, but aren’t limited to:

Lower back pain 

Pelvic girdle pain

Middle back pain

Headaches

Some of the incredible changes in pregnancy (such as ligaments relaxing, strain of a growing uterus and centre of gravity shifting) can contribute to why a woman may be experiencing some discomfort in pregnancy (1). It may be interesting to know that the risk of experiencing these kinds of pain is increased if you have had back pain or pelvic injury/trauma prior to pregnancy (2).

There is a growing body of evidence to support the use of manual therapy throughout pregnancy for the management of pregnancy related pain (3, 4, 6), especially when combined with specific exercises. Your Osteopath may employ such manual techniques as soft tissue massage, stretching, joint mobilisation as well as providing education about what is happening and exercise prescription.

If you have any questions in regards to your pregnancy aches or pains and would like some further information, don’t hesitate to reach out to one of our friendly team members at Valued Health Osteopathy on (9570 9061). We would love to help you Move, Grow and Thrive through this special time in your life.

Want to make an appointment? – Book Online Today!

(03) 9570 9061

www.valuedhealth.com.au

Massage, Osteopathy, Clinical Pilates, Rehabilitation, Relaxation massage, Pregnancy massage, Sports massage, Valued Health Osteopathy, Bentleigh East, Osteopath Bentleigh East, Pregnancy, Osteopathy and pregnancy

You do not need a referral to see one of our friendly Osteopaths at Valued Health Osteopathy. We have a very good relationship with many surrounding doctors, other health practitioners and personal trainers in the local community of Bentleigh East , Bentleigh, Ormond, McKinnon, Oakleigh, Carnegie, Caulfield, Moorabbin, Murrumbeena, Brighton, Clayton and Clarinda.

Valued Health Osteopathy offers:

Osteopathy

Clinical Pilates

Exercise Rehabilitation

Strength & Conditioning

Valued Health Osteopathy is open 6 days a week with early morning and evening appointments. Move better with Osteopathy!

Valued Health Osteopathy is located at 3/658 Centre Road, Bentleigh East, Melbourne, Victoria, 3165.

Valued Health Osteopathy | Osteopathy Australia

Osteopath Bentleigh East, Osteopath Bentleigh, Osteopath Ormond, Osteopath McKinnon, Osteopath Moorabbin, Osteopath Murrumbeena, Osteopath Oakleigh, Osteopath Carnegie, Osteopath Caulfield, Osteopath Clayton, Osteopath Brighton and Osteopath Cheltenham, Osteopath Dingley, Osteopath Beaumaris, Osteopath Melbourne

References:

  1. Oswald, Christopher, Ceara C. Higgins, and Demetry Assimakopoulos. “Optimizing pain relief during pregnancy using manual therapy.”Canadian Family Physician59.8 (2013): 841-842.
  2. Vleeming A, Albert HB, Ostgaard HC, Sturesson B, Stuge B. European guidelines for the diagnosis and treatment of pelvic girdle pain.Eur Spine J. 2008;17(6):794-819. doi:10.1007/s00586-008-0602-4
  3. Rubinstein S M, de Zoete A, van Middelkoop M, Assendelft W J J, de Boer M R, van Tulder M W et al. Benefits and harms of spinal manipulative therapy for the treatment of chronic low back pain: systematic review and meta-analysis of randomised controlled trials  BMJ  2019;  364 :l689 doi:10.1136/bmj.l689
  4. Stuge B, Laerum E, Kirkesola G, Vøllestad N. The efficacy of a treatment program focusing on specific stabilizing exercises for pelvic girdle pain after pregnancy: a randomized controlled trial. Spine (Phila Pa 1976). 2004 Feb 15;29(4):351-9. doi: 10.1097/01.brs.0000090827.16926.1d. PMID: 15094530.
  5. https://www.osteopathy.org.au/about-osteopathy/patients/areas-of-practice/women-s-pre-post-birth-support-and-pelvic-health
  6. Depledge J, McNair PJ, Keal-Smith C, Williams M. Management of symphysis pubis dysfunction during pregnancy using exercise and pelvic support belts. Phys Ther. 2005 Dec;85(12):1290-300. PMID: 16305268.
  8. Gutke A, Lundberg M, Östgaard HC, Öberg B. Impact of postpartum lumbopelvic pain on disability, pain intensity, health-related quality of life, activity level, kinesiophobia, and depressive symptoms. Eur Spine J. 2011 Mar;20(3):440-8. doi: 10.1007/s00586-010-1487-6. Epub 2010 Jul 1. PMID: 20593205; PMCID: PMC3048223.
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Pregnancy | Clinical Guidelines for physical activity while pregnant.

 in Blog by

Pregnancy, Pregnant, Osteo and pregnancy, Osteo Bentleigh, Osteo Bentleigh East, Osteopath Bentleigh East, Osteopath Bentleigh, Osteopath Oakleigh, Osteopath Moorabbin, Osteopath McKinnon, Osteopath Ormond, Osteopath Clayton, Osteopath Clarinda, Osteo Ormond, Osteo McKinnon, Osteo Clayton

Can you do physical exercise during pregnancy? 

Guidelines to exercise during pregnancy:

Exercise, we all know we feel better when we do it, but sometimes we need a little reminding of why it is so good for us. Regular physical activity across our lives is associated with many impressive health benefits such as; improved mental health, physical fitness and a decrease in the risk of chronic disease and mortality (1). Pregnancy is an extra great time to get out there and get moving! There is a growing body of evidence on how it can significantly affect the health of the mother and her child.

Although guidelines around the world recommend women without contraindications engage in prenatal physical activity, fewer than 15% of women will actually achieve the minimum recommendation of 150 minutes per week of moderate intensity physical activity during their pregnancy (2).

 This may be occurring due to some uncertainty among some pregnant women and obstetric care providers as to whether prenatal physical activity may increase the risk of complications to the pregnancy, however there is no research to support this and there is a lot of research that highlights the risk of not engaging in prenatal physical activity.

Over the last 3 decades the rates of pregnancy complications such as gestational diabetes mellitus, pre-eclampsia, gestational hypertension and newborn macrosomia have risen dramatically and are likely due to rising rates of maternal obesity (3,4). Physical activity has been proposed as a preventative or therapeutic way of reducing pregnancy complications and optimising maternal and foetal health.

In the absence of contraindications, following these guidelines is associated with fewer newborn complications (ie, large for gestational age) and maternal health benefits (ie, decreased risk of pre-eclampsia, gestational hypertension, gestational diabetes, caesarian section, instrumental delivery, urinary incontinence, excessive gestational weight gain and depression; improved blood glucose; decreased total gestational weight gain; and decreased severity of depressive symptoms and lumbopelvic pain). That is a long and impressive list of the benefits of maintaining regular exercise throughout pregnancy, don’t you think?

For pregnant women not currently meeting these guidelines, a progressive adjustment towards them is recommended. Previously active women may continue physical activity throughout pregnancy. Women may find they need to modify their physical activity to make it more manageable as the pregnancy progresses. There may also be periods of time when following the guidelines is not possible due to fatigue and/or discomforts of pregnancy; however women are encouraged to do what they can and return to following the recommendations when they are able (5).

Recommendations for exercise while pregnant:

  • All women without contraindications should be physically active throughout pregnancy.
  • Pregnant women should accumulate at least 150 minutes of moderate intensity physical activity each week to achieve clinically meaningful health benefits and reductions in pregnancy complications.
  • Physical activity should be accumulated over a minimum of 3 days per week; however, being active every day is encouraged
  • Pregnant women should incorporate a variety of aerobic and resistance training activities to achieve greater benefits. Adding yoga and/or gentle stretching may also be beneficial
  • Pelvic floor muscle training (PFMT) (e.g. Kegel exercises) may be performed on a daily basis to reduce the risk of urinary incontinence. Instruction on the proper technique is recommended to obtain optimal benefits,
  • Pregnant women who experience light-headedness, nausea or feel unwell when they exercise flat on their back should modify their exercise position to avoid the supine position.

Contraindications:

All pregnant women can participate in physical activity throughout pregnancy with the exception of those who have contraindications (listed below). Women with absolute contraindications may be able to continue their usual activities of daily living but should not participate in more strenuous activities. Women with relative contraindications should discuss the advantages and disadvantages of moderate-to-vigorous intensity physical activity with their obstetric care provider prior to participation.

The following are absolute contraindications to exercise:

  • Ruptured membranes.
  • Premature labour.
  • Unexplained persistent vaginal bleeding.
  • Placenta praevia after 28 weeks’ gestation.
  • Pre-eclampsia.
  • Incompetent cervix.
  • Intrauterine growth restriction.
  • High-order multiple pregnancy (eg, triplets).
  • Uncontrolled type I diabetes.
  • Uncontrolled hypertension.
  • Uncontrolled thyroid disease.
  • Other serious cardiovascular, respiratory or systemic disorder.

For a full list of contraindications as to why it may not be advisable for you to partake in exercise during your pregnancy, please check out the full article at https://bjsm.bmj.com/content/52/21/1339 (5). Alternatively, please seek advice from your health provider and/or medical team. 

Safety precautions for prenatal physical activity:
  • Avoid physical activity in excessive heat, especially with high humidity.
  • Avoid activities which involve physical contact or danger of falling.
  • Avoid scuba diving.
  • Lowlander women (ie, living below 2500 m) should avoid physical activity at high altitude (>2500 m). Those considering physical activity above those altitudes should seek supervision from an obstetric care provider with knowledge of the impact of high altitude on maternal and fetal outcomes.
  • Those considering athletic competition or exercising significantly above the recommended guidelines should seek supervision from an obstetric care provider with knowledge of the impact of high-intensity physical activity on maternal and fetal outcomes.
  • Maintain adequate nutrition and hydration—drink water before, during and after physical activity.
  • Know the reasons to stop physical activity and consult a qualified healthcare provider immediately if they occur (see Box 2).
Reasons to stop physical activity and consult a healthcare provider:
  • Persistent excessive shortness of breath that does not resolve on rest.
  • Severe chest pain.
  • Regular and painful uterine contractions.
  • Vaginal bleeding.
  • Persistent loss of fluid from the vagina indicating rupture of the membranes.
  • Persistent dizziness or faintness that does not resolve on rest.

We hope that these recommendations help to motivate you to keep healthy and moving throughout your pregnancy. If you have any questions or concerns, as always, don’t hesitate to contact one of our friendly team members at the clinic on (03) 9570 9061 so that we can help you Move, Grow and Thrive!

Want to make an appointment? – Book Online Today!

(03) 9570 9061

www.valuedhealth.com.au

Massage, Osteopathy, Clinical Pilates, Rehabilitation, Relaxation massage, Pregnancy massage, Sports massage, Valued Health Osteopathy, Bentleigh East, Osteopath Bentleigh East, Pregnancy, Osteopathy and pregnancy

You do not need a referral to see one of our friendly Osteopaths at Valued Health Osteopathy. We have a very good relationship with many surrounding doctors, other health practitioners and personal trainers in the local community of Bentleigh East , Bentleigh, Ormond, McKinnon, Oakleigh, Carnegie, Caulfield, Moorabbin, Murrumbeena, Brighton, Clayton and Clarinda.

Valued Health Osteopathy offers:

Osteopathy

Clinical Pilates

Exercise Rehabilitation

Strength & Conditioning

Valued Health Osteopathy is open 6 days a week with early morning and evening appointments. Move better with Osteopathy!

Valued Health Osteopathy is located at 3/658 Centre Road, Bentleigh East, Melbourne, Victoria, 3165.

Valued Health Osteopathy | Osteopathy Australia

Osteopath Bentleigh East, Osteopath Bentleigh, Osteopath Ormond, Osteopath McKinnon, Osteopath Moorabbin, Osteopath Murrumbeena, Osteopath Oakleigh, Osteopath Carnegie, Osteopath Caulfield, Osteopath Clayton, Osteopath Brighton and Osteopath Cheltenham, Osteopath Dingley, Osteopath Beaumaris, Osteopath Melbourne

References:

  1. American College of Sports Medicine. ACSM’s Guidelines for Exercise Testing and Prescription. 9th ed. Philadelphia: Wolters Kluwer/Lippincott, Williams & Wilkins, 2013
  2. Evenson KR ,  Barakat R ,  Brown WJ , et al  . Guidelines for Physical Activity during Pregnancy: Comparisons From Around the World. Am J Lifestyle Med 2014;8:102–21.doi:10.1177/1559827613498204
  3. Lavery JA ,  Friedman AM ,  Keyes KM , et al  . Gestational diabetes in the United States: temporal changes in prevalence rates between 1979 and 2010. BJOG 2017;124:804–13.doi:10.1111/1471-0528.14236
  4. Anne B. Wallis, Audrey F. Saftlas, Jason Hsia, Hani K. Atrash, Secular Trends in the Rates of Preeclampsia, Eclampsia, and Gestational Hypertension, United States, 1987–2004, American Journal of Hypertension, Volume 21, Issue 5, May 2008, Pages 521–526, https://doi.org/10.1038/ajh.2008.20
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