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Alex’s top tips for training, exercise & muscle growth.

 in Blog  tagged Exercise / Muscle growth by

HOW TO MAKE THE MOST OUT OF EXERCISE & OPTIMISE MUSCLE GROWTH.

Have you noticed that your progress at the gym or with exercise has plateaued, or even declined? Do you feel like with all the consistency and effort you are putting into your exercise, that you aren’t reaping the rewards? Well, here are some simple training aspects to focus on that may help with your training!

Valued Health Osteopathy, Valued Health Osteo, Exercise, Rehab, Osteopath Bentleigh, Osteopath Bentleigh East, Osteo Bentleigh, Osteo Bentleigh East, Osteopath Melbourne, Osteo Melbourne, Osteopath Bayside, Osteo Bayside

TECHNIQUE, OVERLOAD & VARIETY 

Maintaining proper form and technique while doing exercise may be a simple way to ensure that the working muscle group is properly stimulated and minimises the risk of injury from surrounding muscles. There is more time under tension of the targeted muscle group which may help with muscle activation and stimulation. Progressively overloading through increasing weight, repetitions or intensity may challenge the targeted muscle(s) and may stimulate muscle growth. With the addition of different exercises, this also adds variety and keeps exercise interesting and may prevent plateauing.

DIET & NUTRITION

Diet and nutrition can be a very underrated concept when it comes to training/ exercise and trying to achieve your goals and outcomes. Whether your goal is to put on mass, lose weight or simply maintain weight, your diet and nutrition may play a large roll. Additionally, consuming adequate amounts of protein is also important as protein is involved in the process of muscle repair and growth. Protein intake is roughly aimed around 1.6-2.2g of protein per kilogram of body weight per day.

REST & RECOVERY

Rest and recovery can be often over looked in the realm of training and exercise. When you perform resistance exercises you are creating micro-tears in the muscle fibres which eventually heal and get stronger. However, if you don’t give the muscle time to recover and heal then the muscle does not heal efficiently and effectively. As a result, the muscle does not get optimal recovery and can lead to inefficient performance or injury. An important factor to consider for optimal recovery may include: Sleep (getting enough sleep each night with adults requiring 7-9 hours).

These are just some simple tips that may help you with your training. If you’re experiencing pain or had a recent flare up of an old injury, we recommend you consult with one of our Osteopaths to find out the “do’s and don’ts” depending on the severity of your injury as there is no ‘one size fits all’ with treatment plans.

References:

  1. Krzysztofik M, Wilk M, Wojdała G, Gołaś A. Maximizing Muscle Hypertrophy: A Systematic Review of Advanced Resistance Training Techniques and Methods. Int J Environ Res Public Health. 2019 Dec 4;16(24):4897. doi: 10.3390/ijerph16244897. PMID: 31817252; PMCID: PMC6950543.
  2. Carbone JW, Pasiakos SM. Dietary Protein and Muscle Mass: Translating Science to Application and Health Benefit. Nutrients. 2019 May 22;11(5):1136. doi: 10.3390/nu11051136. PMID: 31121843; PMCID: PMC6566799.
  3. Chen Y, Cui Y, Chen S, Wu Z. Relationship between sleep and muscle strength among Chinese university students: a cross-sectional study. J Musculoskelet Neuronal Interact. 2017 Dec 1;17(4):327-333. PMID: 29199194; PMCID: PMC5749041.

Make an appointment today – Book online!

(03) 9570 9061

www.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, Infant & Children Osteopathy, Pelvic Health Osteopathy, Exercise Rehabilitation and Strength & Conditioning. Valued Health Osteopathy is open 6 days a week with early morning and evening appointments.

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

Valued Health Osteopathy | Osteopathy Australia

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Pelvic Floor

 in Blog  tagged Pelvic Floor / Pelvic Health by

What is the Pelvic Floor?

The pelvic floor,  which is located inside the pelvis of males and females is a group of muscles and ligaments that runs from the pubic bone at the front to the coccyx/tail bone at the back.  The pelvic floor includes: Levator ani muscles (puborectalis, pubococcygeus and iliococcgeus), Coccygeus muscle and fascia which covers these muscles.

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What are the functions of the Pelvic floor?

The pelvic floor not only functions as a boundary between the abdominal cavity above and the pelvis below but also supports the abdominal & pelvic organs.

Furthermore, it supports urinary and faecal continence as the muscles relax, as well as preventing incontinence when contracted. They also allow for adaptation to changes in intra-abdominal pressures for example when we cough or lift heavy weights. 

What causes pelvic floor muscle weakness? 

There are many reasons why the pelvic floor muscles can be weakened. 

These include:

Constipation 

Childbirth 

Excessive coughing (repetitive strain)

Being overweight.

How can you protect your pelvic floor? 

Constipation: Straining or bearing down when you need to go to the toilet can put a lot of strain on your pelvic floor. Using something as simple as the squatty potty can put you in a better position to use the toilet and allow your pelvic floor muscles in particular puborectalis to relax and assist in defacation. 

Pregnancy/ Childbirth: The pelvic floor has an extra role during pregnancy to support the growing baby, but it also has to relax and stretch in order to assist baby being delivered vaginally. Completing pelvic floor muscle exercises may improve the strength of the pelvic floor and typically you can commence before you are even pregnant. An assessment performed by a qualified pelvic health practitioner can provide you with a personalised plan using the perfect scheme. This allows for ensuring that you can effectively contract as well as relax your pelvic floor muscles.

If you have any concerns about your pelvic floor function or need advise around reducing the risk of constipation and incontinence or performing perineal massage, Dani at Valued Health Osteopathy is more than happy to have a chat with you about your situation, perform a diagnostic assessment, provide treatment, and develop a tailored management plan. 

References:

  1. Bordoni B, Sugumar K, Leslie SW. Anatomy, Abdomen and Pelvis, Pelvic Floor. [Updated 2023 Jul 17]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482200/

Make an appointment today – Book online!

(03) 9570 9061

www.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, Infant & Children Osteopathy, Pelvic Health Osteopathy, 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

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Dr Danielle Tjahjana (Osteopath)

 in Blog  tagged Dr Danielle Tjahjana / Osteopath by

Meet Dr Danielle Tjahjana  (Osteopath)

B.Sc.(Osteopathy) M.H.Sc.(Osteopathy)
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Dr Danielle Tjahjana – Associate Osteopath at Valued Health Osteopathy in Bentleigh East.

Dr Danielle Tjahjana (Osteopath) is available on Tuesday and Saturday.

Dr. Danielle Tjahjana (Osteopath) graduated from Victoria University in 2021 after completing her Bachelor of Science (Osteopathy) and Masters of Health Science (Osteopathy).

Dani treats a range of musculoskeletal conditions with a particular interest in women’s health, having completed further study in Pelvic Health through the Osteopathic Pelvic Health Institute. This interest in women’s health began when Dani was pregnant with her first child and has grown rapidly since then.

Dani utilises the biopsychosocial model of health when treating which allows her to follow a holistic approach and create a well-rounded management plan taking into consideration the patient’s goals. It allows consideration into all aspects of a patients life that could impact on their recovery and allows for appropriate referral to other allied health services.

In the past Dani has worked as a personal trainer and a Pilates instructor, providing her with skills and experience in understanding the importance of exercise and strengthening. Dani brings these skills into her clinic consultations to further assist her patients recovery, particularly for those who are pre & post natal.

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To make an appointment with Danielle Tjahjana (Osteopath)

at Valued Health Osteopathy call (03) 9570 9061 or book online HERE.

Valued Health Osteopathy, Osteopath Centre Road, Osteopath Bentleigh East, Near Bentleigh, Ormond, McKinnon, Clarinda, Clayton, Moorabbin, Murrumbeena, Oakleigh, Oakleigh South, Carnegie, Caulfield, Brighton, Hampton, Beaumaris and Dingley.

Make an appointment today – Book online!

(03) 9570 9061

www.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, Infant & Children Osteopathy, Pelvic Health Osteopathy, 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

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Patellofemoral Pain Syndrome (PFPS).

 in Blog  tagged Anterior knee pain / Knee pain / Patellofemoral Pain Syndrome (PFPS) by

Patellofemoral Pain Syndrome | A common cause of anterior knee pain.

Patellofemoral Pain Syndrome, PFPS

Have you been experiencing knee pain that is located around the patella or behind it? Does the pain usually get worse when sitting for long periods or when you go upstairs? Then you may be experiencing a condition that is known as patellofemoral pain syndrome (PFPS).

Who gets Patellofemoral pain syndrome (PFPS)? 

Patellofemoral pain syndrome (PFPS) is one of the most common knee conditions presented. It affects more women than men with 2:1 female being affected. It is commonly seen in those between the ages of 20-40. It also known as ‘runners knee’ as this is very common among runners and athletes.

What causes Patellofemoral pain syndrome (PFPS)?

The cause is still unclear however, it is believed that there are three major factors that contribute to the development of PFPS.

Poor patellar tracking and muscle imbalance – This usually involves muscle imbalances around the hip and knee that influence patella tracking and result in patellofemoral pain.

Overactivity and overload – increased workload on the knee as a result of increased activity or overload usually correlates with the development of PFPS.

Trauma – Structures around the knee and patellar can be subjected to trauma which can develop into PFPS. 

Signs and symptoms of PFPS

  • Unilateral or bilateral pain
  • Gradual or acute pain
  • Pain worse with squatting, running, prolonged sitting or using stairs
  • Pain located around the patellar or behind it 
  • Usually achy but can be sharp pain 

Treatment & management of

Patellofemoral pain syndrome (PFPS)

Treatment and management for PFPS usually follows a conservative approach with focus on reducing pain, improving patellar tracking, and restoring previous functional movement. During the acute phase, treatment will include activity modification and pharmacotherapy with NSAIDS being the choice of medication. Following this, the likely cause of PFPS is determined to form a rehabilitation plan. This usually involves a combination of knee and hip focused exercises to address limitations involving lower extremity strength, mobility and function. Prognosis is usually good but is patient dependent and different for everyone. 

Self-management rehabilitation 

Here are some common exercises that can be prescribed that may help you  with Patellofemoral pain syndrome (PFPS). This is general advice only and not to be substituted for personalised medical advice.  

Wall sits
  • Stand up straight with a wall positioned behind you.
  • Lean your back and buttocks against the wall, then walk your feet forward.
  • Slide down the wall until you reach a 90 degree angle at your hips and knees.
  • Ensure your back and buttocks remain in contact with the wall. Hold this position.
  • Try and perform 3 sets of 30 second holds.
Box squats 
  • Put a chair behind you and take a very wide step.
  • Push your hips back behind you, as you try and sit down into the chair.
  • Counterbalance this by leaning your chest forwards, keeping your back straight.
  • Elevate your heels when you’re sitting down.
  • Stand up, ensuring your knees travel forwards over your toes the whole time.
  • Try and perform 3 sets of 10 reps.
Gluteal bridges 
  • Lie on your back with your knees bent and your feet flat on the floor.
  • Tighten your buttock muscles and lift your hips up into the bridge position.
  • Make sure you keep your hips up and level throughout the movement.
  • Try and perform 3 sets of 10 reps. 

If you’re experiencing pain or had a recent flare up of an old injury, we recommend you consult with one of our Osteopaths to find out the “do’s and don’ts” depending on the severity of your injury as there is no ‘one size fits all’ with treatment plans. These are just a few exercises that you can perform at home that might help with alleviating PFPS. 

References:

  1. Bump JM, Lewis L. Patellofemoral Syndrome. [Updated 2023 Feb 13]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK557657/

Make an appointment today – Book online!

(03) 9570 9061

www.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, Infant & Children Osteopathy, Pelvic Health Osteopathy, 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.

Tennis Elbow

 in Uncategorized  tagged elbow / tennis elbow by

Tennis elbow | A common cause of lateral elbow pain.

Lateral Epicondyltis. Tennis Elbow, Elbow pain, wrist pain, osteopath, osteopathy, Osteo, Osteopathy and elbow pain, Osteopathy and tennis elbow, Osteopath Bentleigh, Osteopath Melbourne, Osteopath Bayside, Osteopath Bentleigh East

Do you have pain on the outside of your elbow? Does it flare up when you grip or lift things with your wrist? Then you may be suffering from lateral epicondylitis (Tennis elbow).

Lateral epicondylitis or Tennis elbow is a common condition where patients present with pain on the outside of the elbow. It is typically considered an overuse injury commonly caused by repetitive strain involving wrist extension, radial deviation and/or forearm supination.  When the wrist and forearm is subjected to increased load and repeated gripping and/or wrist extension, sometimes the muscles that are typically involved in wrist extension are unable to keep up with the demands of the load. As a result, the muscles will tighten and subsequently pull on the adjacent tendon that attaches to the common extensor origin located on the lateral/outside of the elbow. This usually causes pain and discomfort.

 This kind of injury/condition can commonly be seen in activities that require twisting, gripping heavy objects and where the wrist is subjected to long periods of extension e.g keyboard typing. It is usually as result of poor mechanics and technique or improper use of equipment. Activities such as tennis, badminton, squash, and builders, and office workers are the most noticeable ones that present with this condition.

Patients with Tennis elbow usually present with:

  • Pain with insidious onset 
  • Pain over the lateral side/outside of the elbow 
  • Pain that is precipitated by an acute injury or strain 
  • Mild to severe pain depending on the activity/movement 
  • Occasional tenderness over the common extensor origin 
  • Reproduced pain with resisted wrist/finger extension and/or supination/turning the wrist inwards
In most cases, Tennis elbow will resolve itself over time with rest, activity modification and anti-inflammatories. Although, acute cases of lateral epicondylitis can progress into chronic cases and worsen over time if not treated and managed properly. This is where active rehabilitation and lifestyle modification is required.

Here are some common exercises that can be prescribed that may help you lateral epicondylitis (Tennis Elbow). This is general advice only and not to be substituted for personalised medical advice.  

Forearm extensor stretch:
  • Extend your affected arm straight out in front of you with your palm face down, and drop your hand towards the floor. 
  • With your other hand, apply a gentle pressure to the back of your wrist and hold. 
  • You should feel this stretch down the back of your forearm.
  • Perform for 30 seconds for 3 sets.
  • Take a minute break between each set.
Resisted wrist extension exercise:
  • Have your forearm supported on a table and allow the wrist to hang over the edge.
  • Find a dumbbell that is 1-2kg, make sure the weight is challenging but not too difficult.
  • Starting in the flexed position where your wrist is pointed down, extend the wrist up and then slowly lower the wrist all the way down.
  • Perform 3 sets of 10 with a minute rest in between each set.

If you’re experiencing pain or had a recent flare up of an old injury, we recommend you consult with one of our Osteopaths to find out the “do’s and don’ts” depending on the severity of your injury as there is no ‘one size fits all’ with treatment plans.

References:

  1. Buchanan BK, Varacallo M. Lateral Epicondylitis (Tennis Elbow) [Updated 2023 Aug 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK431092/

Make an appointment today – Book online!

(03) 9570 9061

www.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, Infant & Children Osteopathy, Pelvic Health Osteopathy, 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.