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Knee pain | Iliotibial band syndrome (IT Band Syndrome)

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💥 IT Band Syndrome 💥

(Iliotibial band syndrome)

IT Band Syndrome (Iliotibial band syndrome) is one of the most common causes of lateral knee pain in runners. ¹

The iliotibial band is a tight band of fascia that is formed by the fascia of the gluteus maximus, gluteus medius and tensor fasciae latae muscles. It originates from the pelvis and extends down to attach to the femur and tibia.

IT Band Syndrome has been described as an overuse injury to the knee and is characterised by a sharp burning pain over the lateral aspect (outside) of the knee. Diagnosis is usually made on presenting symptoms and a thorough clinical examination. MRI is not usually indicated, however it may be used to exclude pathology of other structures of and around the knee.¹

It is prevalent in sports where participants are subjected to repetitive knee flexion and extension. Runners are most prone to an injury like IT Band Syndrome during the stance phase of running due to the increased load on the lower limb muscles and joints. The pain may radiate up or down and symptoms are often reported to occur at a similar time and distance in a run.¹

Biomechanical factors, particularly of the hip and knee, are believed to be a possible cause of IT Band Syndrome in runners. It is believed that the strain and tension on the IT Band is greater when the hip is in an adducted position and the knee is internally rotated. Extrinsic factors such as downhill running, running at a slower pace, sudden increase in mileage and frequency, footwear and step width are also associated with IT Band strain.¹

Treatment modalities during the acute phase of IT Band Syndrome are aimed at reducing inflammation at the site where the IT Band moves over the outside of the knee. These modalities include rest, ice, activity modification and non-steroidal anti-inflammatory drugs. Stretching and soft tissue techniques can then be used on the IT Band and surrounding muscles to release myofascial restrictions. 

Strengthening  the abductor muscles has also been shown to be of benefit, therefore it is recommended during the recovery and strengthening phase.¹

Shown here are some rehabilitation exercises and a myofascial technique (using a foam roller on the gluteal complex) that we find works well with helping ITBS.  However, we recommend you consult with your osteopath 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. 

If you’re suffering from knee pain or iliotibial band syndrome (IT Band Syndrome), 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.

References

1️⃣ Aderem J, Louw Q. Biomechanical risk factors associated with iliotibial band syndrome (IT Band Syndrome) in runners: a systematic review. BMC Musculoskeletal Disorders. 2015;16(1).

All our Osteopaths at Valued Health Osteopathy are university trained allied health professionals who have completed a minimum of five years of university training in anatomy, physiology, pathology, general medical diagnosis and osteopathic techniques. It is also a requirement that all our Osteopaths at Valued Health Osteopathy are registered with the Australian Health Practitioner Regulation Agency (AHPRA) and Osteopathy Australia (OA).

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!

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

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Valued Health Osteopathy

Osteopath in Bentleigh East, near Bentleigh, Ormond, McKinnon, Moorabbin, Murrumbeena, Oakleigh, Carnegie, Caulfield, Clayton, Brighton and Cheltenham. 

Osteopathy Australia

Iliotibial Band Syndrome (IT Band Syndrome)

👣 Lateral Ankle Sprains 👣

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👣 Lateral Ankle Sprains 👣

💥 Only 50% of individuals who suffer a lateral ankle sprain seek medical attention

💥 40% of all traumatic ankle injuries occur during sports. 

💥 1-4 years later up to 55% report instability.¹

Ankle sprain / injuries are classified into three categories: 

▪️grade I (mild), 

▪️grade II (moderate),

▪️grade III (severe).

Chronic ankle instability may be defined as persistent pain, swelling and/or giving way with recurrent sprains for at least 12 months after the initial ankle sprain.¹ 

Risk factors that may predispose you to a lateral ankle sprain can be classified as either intrinsic or extrinsic. Extrinsic factors include certain sports 🏀 or environmental characteristics. Basketball, indoor volleyball, field sports, and climbing have been shown to have the highest incidence of ankle sprains.¹ 

Modifiable intrinsic risk factors include limited ankle range of motion, reduced proprioception, deficiencies in postural control/balance, and reduced strength.💪 These modifiable risk factors should be identified and included in a prevention or rehabilitation programme to mitigate the risk for recurrent sprains.¹ ✅

Research has shown that 3-5 days of rest, ice, compression and elevation with early weight bearing, after which active exercise is commenced, leads to the fastest resumption of work and daily activities. Exercise therapy 🏃 has also been shown to enhance the efficacy of manual joint mobilisation. 👐 Use of a functional support ie bracing or taping (4-6 weeks) and exercise therapy provides better outcomes when compared with immobilisation.¹

Surgery 🙅 is generally only advised for patients that require quick recovery ie professional athletes, or whose complaints are not resolved by conservative treatment. To reduce the development of long-term injury-associated symptoms, it’s important to obtain adequate diagnosis and treatment.¹

Reference:

1️⃣ Vuurberg G, Hoorntje A, Wink LM, et al Diagnosis, treatment and prevention of ankle sprains: update of an evidence-based clinical guideline Br J Sports Med 2018;52:956.

All our Osteopaths at Valued Health Osteopathy are university trained allied health professionals who have completed a minimum of five years of university training in anatomy, physiology, pathology, general medical diagnosis and osteopathic techniques. It is also a requirement that all our Osteopaths at Valued Health Osteopathy are registered with the Australian Health Practitioner Regulation Agency (AHPRA) and Osteopathy Australia (OA).

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!

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

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Valued Health Osteopathy

Osteopath in Bentleigh East, near Bentleigh, Ormond, McKinnon, Moorabbin, Murrumbeena, Oakleigh, Carnegie, Caulfield, Clayton, Brighton and Cheltenham. 
.
Osteopathy Australia

New to Osteopathy? If so, give our Osteopath Dr. Sarah Walsh a go! 

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New to Osteopathy? If so, give our Osteopath Dr. Sarah Walsh a go!

This offer ($25 off an initial osteo appointment) is only available with Dr. Sarah Walsh at Valued Health Osteopathy in Bentleigh East, Melbourne, Victoria.

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Looking for an Initial OSTEO appointment? If so, give our Osteopath Dr. Sarah Walsh a go!

T & C’s apply. This promotion only applies to new patients to the clinic; current patients of Valued Health Osteopathy are not eligible for this discount. New patients must book their appointment with Dr Sarah Walsh to qualify. This discount only applies to the initial appointment (normally $98) – subsequent appointments are the standard price of $85. Please mention this promotion when booking your appointment. 

Sarah enjoys helping patients from all walks of life achieve their goals by providing treatment plans tailored specifically to each individual. She will be available for appointments Mondays, Wednesdays, Thursdays and Saturdays.

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 allied health practitioners and personal trainers in the local community in Bentleigh East and surrounding suburbs.

It is a requirement at Valued Health Osteopathy  that all practitioners are registered with Osteopathy Australia (OA) and AHPRA (Australian Health Practitioners Regulation Agency).

To make a booking with Dr. Sarah Walsh (Osteopath) at Valued Health Osteopathy either call (03) 9570 9061 or book online HERE.

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

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💥 Move better and feel better💥 

 in Uncategorized by

💥 MOVE BETTER and FEEL BETTER 💥

Osteopath in Bentleigh & Bentleigh East.

Exercise and movement 🏃🏻‍♂️ have been found to provide us with many health benefits. Some of these include decrease in cardiovascular and metabolic syndrome risk; improved bone health; improved cognition and mood; and probably most important to all of us, improved pain control.¹ 🙌

Move better and feel better. Valued Health Osteopathy is located at 3/658 Centre Road, Bentleigh East. 

The way in which we perceive pain is brought about by complex interactions within our nervous system. 🧠 When we move or exercise, there are improvements in sensory processing, motor coordination, and cognitive and emotional functioning, all due to the effects on the brain.¹

Most of us at some stage have probably suffered musculoskeletal pain in our lifetime 👎 and plenty of research now shows us that movement and exercise can be very helpful to reduce pain and improve function.¹ 👍

Movement helps us turn the ‘pain volume’ button down ⬇️ by accessing the body’s own in-built pharmacy. It also helps reassure us that some pain with movement is okay and does not necessarily equal harm.² 🔥

The cat-camel exercise shown below is a motion exercise, rather than a stretch, commonly prescribed to restore segmental movement and motor control of the spine. This exercise helps reduce spine viscosity or internal resistance and friction, to enhance low back health.³ ✅

Good form includes the integration of the cervical spine with the lumbar and thoracic spine. We recommend you aim for 5-8 cycles, 1 x daily to start. 😊

Other conditions that exercise has been found to be beneficial for include arthritis, fibromyalgia, complex regional pain syndrome, chronic neck pain, and chronic low back pain.¹ 👊

We recommend you consult with your osteopath 💆🏼‍♂️ to find out the “do’s and don’ts” depending on your condition. Generic exercise should be incorporated alongside exercises that are specific to you as there is no ‘one size fits all’ with exercise approaches. 🏋️‍♀️ So, if you are experiencing pain, make an appointment with one of our Osteopaths at Valued Health Osteopathy by booking online HERE or call (03) 9570 9061.

All our Osteopaths at Valued Health Osteopathy are university trained allied health professionals who have completed a minimum of five years of university training in anatomy, physiology, pathology, general medical diagnosis and osteopathic techniques. It is also a requirement that all our Osteopaths at Valued Health Osteopathy are registered with the Australian Health Practitioner Regulation Agency (AHPRA) and Osteopathy Australia (OA).

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!

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

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

Osteopath in Bentleigh East, near Bentleigh, Ormond, McKinnon, Moorabbin, Murrumbeena, Oakleigh, Carnegie, Caulfield, Clayton, Brighton and Cheltenham. 
.
Osteopathy Australia

📚 References

1️⃣ Kroll H. Exercise Therapy for Chronic Pain. Physical Medicine and Rehabilitation Clinics of North America. 2015;26(2):263-281.

2️⃣ Erickson K, Leckie R, Weinstein A. Physical activity, fitness, and gray matter volume. Neurobiology of Aging. 2014;35:S20-S28.

3️⃣ McGill S. Low back disorders: Evidence based prevention and rehabilitation. Human Kinetics; 2002.

Leek and bean soup with cheesy bread

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Leek and bean soup with cheesy bread

This tasty meal (Leek and bean soup) is another popular vegetarian recipe from the Healthy Food Guide.

At Valued Health Osteopathy we love eating delicious food, but most importantly, we love eating healthy meals. Who says food can’t be easy, tasty and delicious. This recipe out of the Healthy Food Guide (Leek and bean soup with cheesy bread) is hot, hearty and full of protein – what can be better on a cold winter’s night? This dish is high in calcium, fibre and iron so is great for a quick midweek meal. It serves 4 and only take 25 minutes to make. Have a look at the recipe below!

Leek and bean soup with cheesy bread. Valued Health Osteopathy, Osteopath Bentleigh EastServes: 4
Time to make: 25 mins

Ingredients

1 leek, white part finely chopped

2 cloves garlic, crushed

2 x 400g tins chopped tomatoes with roasted capsicum

2 x 400g tins cannellini beans, rinsed

2 cups shredded silverbeet

wholegrain baguette, quartered, then halved

1/2 cup grated 50% reduced-fat tasty cheese

4 tablespoons light sour cream

Instructions

Step 1.  Spray a large saucepan with oil and cook leek over medium heat for 4 minutes, until softened. Spray pan with a little more oil, add garlic and cook for 1 minute. Add tomatoes and 4 cups water. Bring to the boil, reduce heat and simmer, uncovered, for 10 minutes.

Step 2.  Meanwhile, preheat grill. Toast bread, sprinkle with cheese and grill again until cheese melts.

Step 3.  Add beans and silverbeet to pan and cook for 5 minutes, or until silverbeet wilts. Top soup with sour cream and serve with cheesy bread.

Variations

  • Make it gluten free: Use gluten-free bread instead of a wholegrain baguette.
  • Top soup with fresh basil before serving.

HFG tip

This Leek and bean soup is not suitable for those following a no-added-salt diet.

Nutritional Information (per serve)

  • Kilojoules 1,627kJ
  • Calories 389cal
  • Protein 22.4g
  • Total fat 11.7g
  • Saturated fat 5.1g
  • Carbohydrates 40.1g
  • Sugars 10.3g
  • Dietary fibre 21.6g
  • Sodium 1,165mg
  • Calcium 295mg
  • Iron 4.5mg

Our ethos at Valued Health Osteopathy in Bentleigh East is to make sure we all Move, Grow and Thrive. We are all for eating healthy yet delicious meals and immersing everyone in good health.  Who says food can’t be easy, tasty and delicious! Have a read of our VISION and MISSION statements to see what we are all about.

To make an appointment with one of our Osteopaths or Massage therapists call us on (03) 9570 9061 or book online HERE.

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Valued Health Osteopathy is conveniently located on Centre Road, Bentleigh East. We treat many patients from Bentleigh East, Bentleigh and surrounding suburbs including Carnegie, Caulfield, Oakleigh South, Oakleigh, Moorabbin, Brighton East, Brighton, Ormond, McKinnon, Cheltenham, Dingley Village, Beaumaris, Clarinda and Clayton.

References:

  • http://www.healthyfoodguide.com.au/recipes/2011/august/leek-and-bean-soup-cheesy-bread