FOOD FOR FLEXIBILITY?

Whilst diet alone won't improve flexibility, there are definitely foods that can help by lubricating joints, fighting inflammation and strengthening bones.

Try to include plenty of oily fish like salmon and trout for Omega-3, spices like turmeric, ginger and cinnamon for their anti-inflammatory properties, and foods that are high in Calcium and Vitamin D in your diet.

If you think your body may not be as flexible as you would like it to be, dietitian Emily Hardman will be able to help you figure out exactly what type of foods you should be including in your diet, and with the physios in our Northern Beaches Physio clinics, you can work towards increasing your flexibility!

Q How many bones are there in the human neck?
A 7, surprisingly the same number of bones as a giraffe’s neck!

Q What is “Wry Neck”?
A Wry neck is a condition where your neck becomes stiff and painful and turning your head to one side can produce acute pain. It can be brought on by a sudden movement, sleeping in an awkward position, or even a viral infection.

Q Why do office workers suffer from neck pain?
A Bad postural habits and sitting in the same position for long hours create stress not only on the neck but the back, shoulders, arms and legs too. It’s important to be aware of how you sit at your desk and to make sure that you get up and stretch regularly throughout the day. A good ergonomic chair can also make a big difference.

Q What kind of pillow is best for my neck?

A contoured memory foam pillow can help if you suffer from neck pain as it moulds to the shape of your head and shoulders giving you customised support. Make sure that both your head and neck supported on your pillow, often people rest only their head on the pillow which causes strain on the neck.

Q Is neck pain causing my headaches?
A Headaches can often be attributed to tension in other parts of the body. For example when we’re stressed we tend to tense the muscles in our shoulders, upper back and neck. This pressure often leads to headaches.
Poor posture can also cause pinching and tension in the structures of the neck triggering painful headaches.

50% of people that suffer from migraines don’t realise it is actually a migraine -

Migraines cause throbbing pain on one side of your head as well as nausea or vomiting and sensitivity to light— but you don't have to experience all of these symptoms for the headache to be a migraine. Many people mistakenly assume they're having tension headaches.

Your diet might be affecting your headaches -

Some foods contain chemicals that can trigger headaches. Things like deli meats that contain nitrates and foods with MSG are best avoided if you are prone to headaches. Tyramine, found in natural foods like citrus fruits, bananas, avocados, onions and nuts may also need to be avoided. However, triggers are different for everyone, it may take some time to determine the cause your headaches. A food diary can be helpful.

Smokers are at higher risk of suffering from cluster headaches -

Cluster headaches are not very common but smokers are more often affected. Symptoms include intense pain on one side of the head and feelings of anger and agitation. Sufferers may need to go to emergency for oxygen or and injection.

Botox can treat migraines -

Although Botox is best known as a cosmetic treatment, specialists have been successfully using it to combat migraines for over a decade. Whilst it’s not a permanent fix it can be quite effective.

Physiotherapists can successfully treat headaches originating from the neck or soft tissues and help teach you how to prevent them from coming back. Treatment can include techniques like joint mobilisation, soft tissue release and dry needling. However, if migraine, allergic reactions or other factors are likely to be causing your headaches, your physiotherapist will recommend that you see a doctor.

When I once asked one of my clients if he runs, he said "If you see see me running...run, because there's something really wrong!"

People either love or hate running as a sport, but with so many benefits and no special equipment needed there's no reason you can't give it a try.

When you run, you basically use every single muscle in your body. But  more importantly, it has been shown to have a huge effect in lifting mood and clearing the mind.

No matter if your goals are to lose weight or to simply increase your fitness and health, you can utilise running to hasten the process and achieve your goals faster.

Medically, your lung capacity, muscle oxidative capacity, and good cholesterol level increase. Your blood sugar is regulated, your immune system becomes more tolerant and the risk of blood clot leading to heart attack and stroke is reduced.

Now we do need to acknowledge that when we run, our joints have to tolerate more impact compared with when we walk. Different sources say the impact ranges from 4 to 6 times our body weight. But everyone is different, so the level of impact is totally dependent on the individual and their gait.

The good news is there is no evidence backing up the correlation between running and osteoarthritis.

If you are carrying a mechanical injury such as back, knee or achilles pain which is specifically aggravated by running, you may need to get some advice. Running assessments and applying small gait modifications can make a significant difference to the way you run and your musculoskeletal wellbeing.

If you have a medical condition such as certain heart issues or irregular blood pressure, you should consult your GP prior to picking up running as a sport.

Running may not be everyone's cup of tea at first, but knowing how beneficial it can be your your overall wellbeing should be all you need to get out and give it a go.

- Al Kosh

INGREDIENTS

4 cups grated zucchini

2/3 cup plain flour

2 large eggs

1/3 cup shallots chopped

METHOD

Place zucchini in a colander and sprinkle with salt. Leave for 10 minutes, then squeeze excess liquid out of zucchini.

Move zucchini into a large bowl. Add flour, eggs, shallots, salt and pepper and stir until mixture is combined.

Heat some oil in a large pan and place tablespoon portions of the mixture in the pan, leaving a bit of room between each portion. Lightly press down to make a round fritter shape.

Cook the fritters for about 2 minutes then flip them to cook the other side for another 2 minutes.

Remove from pan and place on a paper towel to absorb any excess oil. Enjoy!

Note - you could try substituting the zucchini for grated carrot or corn kernels or even combine them all to make mixed veggie fritters.

If you find it hard to stay motivated over winter, here are a few things you could try:

Train for an event -

With fun runs like the City2Surf and Color Run held towards the end of winter, simply pick one and give yourself a goal to work towards.

Work out with a personal trainer -

A trainer will hold you accountable, help you push your limits and teach you new ways to keep fit. Our Dee Why Physios work with some of the best Personal Trainers on Sydney's Northern Beaches, get in touch if you'd like some recommendations!

Reward yourself -

If you reach your goals, reward yourself with a new outfit, a spa day or new haircut.

Prepare in advance -

Get everything from your breakfast to your gym bag and even your workout clothes ready the night before.

New and nagging injuries are not something you have to put up with during training or competitions. Our physiotherapy services offer detailed assessments to establish the cause of the injury, to fix it and keep you training hard.

Some common areas of injuries amongst BJJ athletes and wrestlers are:

• Finger and hand injuries e.g. Damage to the ligaments and tendons in the small joints of the fingers
• Arm/Elbow e.g Injury from arm bars or excessive gripping
• Foot e.g. Hypertension injury
• Shoulder e.g. Rotator cuff or AC joint
• Neck/back e.g. "Grapplers neck" from a choke hold or head throw
• Knee e.g. Lateral collateral ligament or hypertension injury from single leg shots

Many f these injuries occur in light-middle weight classes in the white and blue belt divisions.

With competition experience and a huge passion for freestyle/Greco-Roman wrestling and BJJ, we understand the physical demands, optimal movement and rigorous training required to perform well in grappling based sports.

Our aim is to:

• Enhance movement
• Rehab and prevent injuries
• Optimize performance

Treatment from us will include deep tissue release, joint mobilisation and strength & conditioning to overcome your injury. On top of this, you receive injury prevention exercises and an action plan to keep you rolling.

Come and see Tom and Team8 Physio.