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Should I Use ICE or HEAT?

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Ice Vs Heat

Ice and heat have been seen to be of comfort and substitute as a form of analgesia by altering body temperature in the area. Both Ice and Heat are great but what are the differences?

How does Ice and Heat help?

Ice helps to eliminate inflammation by reducing blood flow to the area of application. Usually heat works best when using it within a 48 hour window after an injury has occurred.

Heat treatment Increases blood flow and works almost as a relaxant to help reduce stiffness in muscles that are suffering within the area. Heat is great for ongoing issues which are chronic and stiffness.

IceVsHeat.jpg
Ice Or Heat?

What Does Ice Help With?

Ice helps in cases of:

  • Osteoarthritis
  • Recent Injuries
  • Gout
  • Strains and Sprains
  • Tendinitis, or irritation/inflammation of joints after strenuous activity

When Not To Use Ice?

  • When cramping (cold exacerbates this)
  • Already feeling cold or area is numb
  • Open wound or blistered skin
  • Vascular diseases
  • Sympathetic dysfunction (Where blood flow is affected)
  • Hypersensitivity to cold
IcePackTMC.jpg

What Does Heat Help With?

  • Osteoarthritis
  • Strains and Sprains
  • Tendonitis, or chronic irritation and stiffness in joints
  • Increasing blood flow to stiff muscles or soft tissue before activity
  • Decreasing pain or spasms relating to neck or back pain

When Not To Use Heat?

  • Skin is hot, red or inflamed
  • Dermatitis or an open wound is present
  • Area is numb
  • Peripheral neuropathy or a similar condition that dulls the feeling of heat
HeatPackTMC.jpg

Can You Use Ice and Heat Together?

Yes! Heat and ice can be used together to create a change in blood flow by first restricting circulation to reduce swelling by using Ice and then increasing circulation by using Heat on the affected area.

How to use Ice or Heat

The most common method is to apply Ice or Heat for 5 minutes, then off for 5 minutes, repeated 3 times in total should be 30 minutes including the breaks!

*Note: If you are suffering from severe aches and pains, shooting pains down the arms, difficulty deep breathing, troubles lifting limbs due to soreness, headaches, migraines sciatica, low back pain or joint pain and need more than just a good Ice or Heat protocol our team of practitioners are always happy to help and bookings are available online 7 days a week!

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Top 3 Back Exercises For Low Back Pain

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Low Back Exercises

Low Back Pain is a condition that negates even some of the strongest painkillers due to its unpredictable nature and dramatic change that it can cause in short periods of time. The exercises below are Our Teams Top 3 Exercises that may help with your Low Back Pain.

*Note: If you are suffering more than what you think and exercise isn’t going to help you break this back pain, give our practitioners are call anytime to book in an appointment or just simply book online @ https://themelbournechiropractor.com.au/book-now

Lumbopelvic Mobilization – Supine Knee to Chest

Procedure:

  • Lay on your back (both hips flexed, with feet under knees)
  • Gently bring one knee to your chest(using your arms for assistance)
  • Return to the start position and repeat on the other leg.
TMCKneetoChest.jpg
Knee to Chest Exercise Diagram

Instructions

Perform 3 sets of 10 repetitions each side.

Rest for 30 seconds between sets.

Complete this exercise twice per day.

Progressions:

  • Perform with both legs starting from an extended position
  • Perform double knee to chest mobilization

Special Instructions:

• Breathe normally throughout

• Stay in a pain-free range of motion

Supine Bridge

Procedure:

  • Lay on your back (feet under knees with a resistance band around the thighs)
  • Slightly push thighs out into the band.
  • Squeeze the gluts and slowly raise the pelvis up.
SupineBrodgeTMC.jpg
Supine Bridge Diagram

Instructions

Perform 3 sets of 10 repetitions.

Hold each repetition for 2-5 seconds.

Rest for 30 seconds between sets.

Complete this exercise twice per day.

Progression:

  • Perform a single leg bridge

Special Instructions:

• Focus on squeezing the gluts

• Do not hold your breath

Wall Slide

Procedure:

  • (Standing) Position your feet shoulder-width apart, slightly forward of a wall with your back towards it.
  • Place your hands overhead (the “under arrest” position)
  • With the fingers spread (abducted)
  • Slowly squat down
  • Ensure to keep the arms elevated, while “actively” exhaling.
  • Then return to the start position during inhalation.
WallSlideTMC.jpg
Wall Slide Diagram

Instructions

Perform 3 sets of 10 repetitions.

Each repetition should occur over 5-8 seconds.

Rest for 30 between sets.

Complete this exercise twice per day.

Special Instructions:

• Keep the head, shoulders, arms, mid-back and pelvis against the wall always.

• Keep the knees in line with the middle of the foot, but not forward of the toes

Still Worried and need more Help?

Depending on the severity of the injury or area of concern our practitioners in our Broadmeadows, Westmeadows and Fawkner Clinics will treat accordingly to your complaint. Treatments that may be provided but are not limited to include:

  • Spinal manipulation, Activator Methods, Drop Piece, SOT and other adjustive techniques can help alleviate joints that have restriction such as spinal segments and joints (LeFebvre, Peterson & Haas, 2012)
  • PNF/PIR/prescribed stretching – Stretching has shown to reduce pain, improve functionality of the wrist and hand also maintains strength and improves patients in both long and short-term outcomes.
  • Remedial Massage, Trigger point therapy or use of handheld massager – Have shown to decrease pain/tenderness, enhance both range of motion and quality of life and influence flexibility (Shah et al., 2015) (Imtiyaz, Veqar & Shareef, 2014)
  • Advice on daily living activities/diet – This enables advice on how to change to make healthy        actions into habits and may offer a valuable alternative with potential for long-term   impact. (Gardner, Lally & Wardle, 2012)
  • Prescribed exercises – produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli & Hernandez, 2015)
  • Dry Needling or Cupping to the surrounding musculature to help decrease tension and inflammation around the area of the hand and forearm.
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https://themelbournechiropractor.com.au/
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About Low Back Pain

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Low Back Pain

Low Back Pain is a condition that can be caused by various different stressors of our daily lives which can include:

  • Prolonged sitting
  • Muscle tightness
  • Fractures
  • Inactivity
  • Poor sleeping posture
  • Physical trauma (accident)
  • Sporting injuries
  • Stress
  • Underlying medical conditions

At times Low back pain may present differently and can change dramatically from the beginning of when its first felt. This can be due to Soft tissue swelling, tenderness of the joints in the area, nerve pain or changes in movement patterns such as limping due to the affected muscles in the area of concern!

TMCJointPain.jpg
Joint Pain in the area

Some of the symptoms you may experience may include:

  • Numbness or tingling in your buttock or down your leg?
  • Pain or difficulty getting out of bed?
  • Muscle spasms or tight muscles?
  • Slouched posture?
  • Pain when you sit or stand for long periods?
  • Stiffness or painful restriction in the back?
  • Pain in between your shoulder blades?
  • Difficulty with various movements like putting on your socks?

How Can You Help Yourself?

  • Ice/Heat
  • Exercising
  • Stretching
  • Voltaren Gels/Fisiocreme
  • Pain Medication (If Needed)
TMCIceorHeat.jpg
ICE Pack or Heat Pack are great for inflammation!

*Note: If you are suffering from severe Low back pain, shooting pains down the legs, troubles lifting limbs due to soreness, sciatica or joint pain and need more than just a good stretch our team of practitioners are always happy to help and bookings are available online 7 days a week! https://themelbournechiropractor.com.au/book-now

What Can Our Team Do To Help?

Depending on the severity of the injury or area of concern our practitioners in our Broadmeadows, Westmeadows and Fawkner Clinics will treat accordingly to your complaint. Treatments that may be provided but are not limited to include:

  • Spinal manipulation, Activator Methods, Drop Piece, SOT and other adjustive techniques can help alleviate joints that have restriction such as spinal segments and joints (LeFebvre, Peterson & Haas, 2012)
  • PNF/PIR/prescribed stretching – Stretching has shown to reduce pain, improve functionality of the wrist and hand also maintains strength and improves patients in both long and short-term outcomes.
  • Remedial Massage, Trigger point therapy or use of handheld massager – Have shown to decrease pain/tenderness, enhance both range of motion and quality of life and influence flexibility (Shah et al., 2015) (Imtiyaz, Veqar & Shareef, 2014)
  • Advice on daily living activities/diet – This enables advice on how to change to make healthy        actions into habits and may offer a valuable alternative with potential for long-term   impact. (Gardner, Lally & Wardle, 2012)
  • Prescribed exercises – produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli & Hernandez, 2015)
  • Dry Needling or Cupping to the surrounding musculature to help decrease tension and inflammation around the area of the hand and forearm.
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https://themelbournechiropractor.com.au/
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Best Low Back Stretches in 2022 for Back Pain!

LowBackPainTMC.jpg
Low Back Pain

Low Back Pain can become debilitating and extremely annoying when it continues to annoy you throughout the day. Our practitioners have put together for you the Top 3 Low Back Stretches that will help alleviate and minimise your Low Back pain!

Lower Back Erector Spinae Stretch (Lower Back Muscles)
Procedure: (2 Variations)

  • (Seated) Sit on the floor, positioning one leg straight. Cross the other leg over the top
  • Placing your foot on the outside of the thigh
  • Reach your opposite arm over the crossed leg and use it as a lever
    to rotate your trunk.
  • (Laying on your back) Lay on your back with one knee bent
  • The other leg extended.
  • Roll the bent knee over the extended knee
  • Pull it towards the ground with your arm.
TMCLowBack.jpg
Laying On Back Variation

Recommended Tasks:

  • Hold the stretch for 30 seconds.
  • Perform the stretch 3 times.
  • Rest for 15-30 seconds between stretches.
  • Complete this stretch twice per day.
    Special Instructions:
    • Take the muscle to a point of gentle and comfortable pulling
    • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax
    • Breathe normally throughout, focusing on relaxation

Quadratus Lumborum Stretch (Lower Back stretch)
Procedure: (3 Variations)

  • (Seated) With your body seated, maintain an upright position and with the arm of the side that needs to be stretched
  • Move it overhead and lean across
  • (Standing) put the leg of the side being stretched behind the other
  • Reach with your arm overhead
  • (Standing Ver.2) Using a support with your feet placed together.
  • Reach your arms overhead
  • reach over to the support to stabilise yourself.
TMCQLStretch.jpg
Standing Variation

Recommended Tasks:

  • Hold the stretch for 30 seconds.
  • Perform the stretch 3 times.
  • Rest for 15-30 seconds between stretches.
  • Complete this stretch twice per day.
    Special Instructions:
    • Take the muscle to a point of gentle and comfortable pulling
    • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your
    muscle can relax
    • Breathe normally throughout, focusing on relaxation

Piriformis Stretch (Buttock Stretch)
Procedure: (3 Variations)

  • (Seated) Sit on the floor with your back against a wall (if possible)
  • Start with both legs straight
  • Bring one into your chest (the side needing stretch)
  • Ensure you keep the foot on the ground
  • (Lying down) Lay on your back with your knees bent.
  • Cross one leg (needing the stretch)
  • Rest the ankle on the on the outside of the other thigh.
  • Reach through and grab the back of your thigh
  • Pull it up towards your chest gently until you feel a stretch
  • (Facing the floor) Start on all fours (knees and palms on floor).
  • Cross one leg so the ankle is in front of the other knee.
  • Gently slide the body backwards
  • Keeping the lower leg on the ground.
TMCPiriformisStretch.jpg
Laying Down Variation

Recommended Tasks:

  • Hold the stretch for 30 seconds.
  • Perform the stretch 3 times.
  • Rest for 15-30 seconds between stretches.
  • Complete this stretch twice per day.
    Special Instructions:
    • Take the muscle to a point of gentle and comfortable pulling
    • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax
    • Breathe normally throughout, focusing on relaxation

*Note: If you are suffering from severe Low back pain, shooting pains down the legs, troubles lifting limbs due to soreness, sciatica or joint pain and need more than just a good stretch our team of practitioners are always happy to help and bookings are available online 7 days a week!

https://themelbournechiropractor.com.au/book-now

What Can Our Team Do To Help?

Depending on the severity of the injury or area of concern our practitioners will treat accordingly to your complaint. Treatments that may be provided but are not limited to include:

  • Spinal manipulation, Activator Methods, Drop Piece, SOT and other adjustive techniques can help alleviate joints that have restriction such as spinal segments and joints (LeFebvre, Peterson & Haas, 2012)
  • PNF/PIR/prescribed stretching – Stretching has shown to reduce pain, improve functionality of the wrist and hand also maintains strength and improves patients in both long and short-term outcomes.
  • Remedial Massage, Trigger point therapy or use of handheld massager – Have shown to decrease pain/tenderness, enhance both range of motion and quality of life and influence flexibility (Shah et al., 2015) (Imtiyaz, Veqar & Shareef, 2014)
  • Advice on daily living activities/diet – This enables advice on how to change to make healthy        actions into habits and may offer a valuable alternative with potential for long-term   impact. (Gardner, Lally & Wardle, 2012)
  • Prescribed exercises – produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli & Hernandez, 2015)
  • Dry Needling or Cupping to the surrounding musculature to help decrease tension and inflammation around the area of the hand and forearm.
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https://themelbournechiropractor.com.au/
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Best Upper Back Stretches in 2022 for Back Pain!

TMCUpperBackPain.jpg
Upper Back Pain

Upper Back Pain can become debilitating and extremely annoying when it continues to annoy you throughout the day. Our practitioners have put together for you the Top 3 Upper Back Stretches that will help alleviate and minimise your Upper Back pain!

Upper Back Erector Spinae Stretch (Upper Back Muscles)
Procedure: (2 variations)

  • (Standing) Standing upright “hug yourself”
  • Curl your upper body towards your stomach
  • (Seated) sitting in a chair or on a floor “hug yourself”
  • Curl your upper body towards your stomach
TMCUpperBackStretch.jpg
Standing Variation Upper Back Stretch

Recommended Tasks:

  • Hold the stretch for 30 seconds.
  • Perform the stretch 3 times.
  • Rest for 15-30 seconds between stretches.
  • Complete this stretch twice per day.
    Special Instructions:
    • Take the muscle to a point of gentle and comfortable pulling
    • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax
    • Breathe normally throughout, focusing on relaxation

Latissimus Dorsi Stretch (Unilateral Upper back stretch)
Procedure: (2 variations)

  • (Standing/Seated) Move your arm over your head (scratch your back)
  • With the other arm push backwards just below the elbow
  • (Forward Lean) Place your arms forward onto a support (wall, chair, bench)
  • Gently drop your chest and trunk, between your arms, toward the floor.
TMCLatDorsiStretch.jpg
Forward Lean Stretch Variation Upper Back Stretch

Recommended Tasks:

  • Hold the stretch for 30 seconds.
  • Perform the stretch 3 times.
  • Rest for 15-30 seconds between stretches.
  • Complete this stretch twice per day.
    Special Instructions:
    • Stop if Pins and needles, numbness or paraesthesia begins to occur during the stretch
    • Take the muscle to a point of gentle and comfortable pulling
    • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax
    • Breathe normally throughout, focusing on relaxation

Teres Minor/Major Stretch (Lat Stretch)
Procedure: (2 variations)

  • (Standing/Seated Ver.1) Move the arm (side needed to be stretched) underneath your opposite armpit
  • Pull with your other hand from the elbow directly outwards
  • (Standing/Seated Ver.2) Move your arm over your head (scratch your back)
  • With the other arm pull your arm to the opposite side (holding just below the elbow)
TMCTeresStretch.jpg
Teres Minor/Major Stretch Variation 2

Recommended Tasks:

  • Hold the stretch for 30 seconds.
  • Perform the stretch 3 times.
  • Rest for 15-30 seconds between stretches.
  • Complete this stretch twice per day.
    Special Instructions:
    • Stop if Pins and needles, numbness or paraesthesia begins to occur during the stretch
    • Take the muscle to a point of gentle and comfortable pulling
    • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax
    • Breathe normally throughout, focusing on relaxation

*Note: If you are suffering from severe Upper back pain, shooting pains down the arms, difficulty deep breathing, troubles lifting limbs due to soreness, headaches or migraines and need more than just a good stretch our team of practitioners are always happy to help and bookings are available online 7 days a week!

https://themelbournechiropractor.com.au/book-now

What Can Our Team Do To Help?

Depending on the severity of the injury or area of concern our practitioners will treat accordingly to your complaint. Treatments that may be provided but are not limited to include:

  • Spinal manipulation, Activator Methods, Drop Piece, SOT and other adjustive techniques can help alleviate joints that have restriction such as ribs and spinal segments (LeFebvre, Peterson & Haas, 2012)
  • PNF/PIR/prescribed stretching – Stretching has shown to reduce pain, improve functionality of the wrist and hand also maintains strength and improves patients in both long and short-term outcomes.
  • Remedial Massage, Trigger point therapy or use of handheld massager – Have shown to decrease pain/tenderness, enhance both range of motion and quality of life and influence flexibility (Shah et al., 2015) (Imtiyaz, Veqar & Shareef, 2014)
  • Advice on daily living activities/diet – This enables advice on how to change to make healthy        actions into habits and may offer a valuable alternative with potential for long-term   impact. (Gardner, Lally & Wardle, 2012)
  • Prescribed exercises – produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli & Hernandez, 2015)
  • Dry Needling or Cupping to the surrounding musculature to help decrease tension and inflammation around the area of the hand and forearm.
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https://themelbournechiropractor.com.au/
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Best Neck Stretches in 2022 for Neck Pain!

NeckPainTMC.jpg
Neck Pain

Neck Pain can become debilitating and extremely annoying when it continues to annoy you throughout the day. Our practitioners have put together for you the Top 3 Neck Stretches that will help alleviate and minimise your neck pain!

Upper Trap Stretch (Neck muscles)
Procedure:

  • (Seated) Reach one hand down by your side to hold onto the edge of the chair (or sit on your hand).
  • With the other hand, pull your head forwards and across to the armpit – “ear to armpit”.
TMCTrapStretch.jpg
Trap stretch

Recommended Tasks:

  • Hold the stretch for 30 seconds.
  • Perform the stretch 3 times.
  • Rest for 15-30 seconds between stretches.
  • Complete this stretch twice per day.
    Special Instructions:
    • Take the muscle to a point of gentle and comfortable pulling
    • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax
    • Breathe normally throughout, focusing on relaxation

Suboccipital Stretch (Neck Stretch)
Procedure: 2 ways to complete

  • (Seated/Standing) fingers apply pressure just under the back of the skull
  • Pull your chin towards the back of your skull whilst maintaining pressure with fingers
  • (Laying on your back) with a low pillow/support under the back of the skull.
  • Place the tongue on the roof of the mouth, just behind the front teeth.
  • Gently pull your chin in – like nodding “yes”, without dropping your head or looking down.
TMCSubOccStretch.jpg
Suboccipital Stretch Laying On Back

Recommended Tasks:

  • Hold the stretch for 30 seconds.
  • Perform the stretch 3 times.
  • Rest for 15-30 seconds between stretches.
  • Complete this stretch twice per day.
    Special Instructions:
    • Take the muscle to a point of gentle and comfortable pulling
    • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax
    • Breathe normally throughout, focusing on relaxation

Sternocleidomastoid (SCM) Stretch (Side Neck Stretch)
Procedure:

  • (Seated/Standing) Rotate your head to the opposite shoulder
  • Tilt your chin up slightly
  • Push your head just above your ear backwards gently until you feel a stretch
TMCSCMStretch.jpg
SCM Stretch

Recommended Tasks:

  • Hold the stretch for 30 seconds.
  • Perform the stretch 3 times.
  • Rest for 15-30 seconds between stretches.
  • Complete this stretch twice per day.
    Special Instructions:
    *STOP if any nausea, dizziness, feeling of spinning or light-headedness occur
    • Take the muscle to a point of gentle and comfortable pulling
    • If you feel increasing tightness, discomfort or pain, ease off the stretch until you find a point your muscle can relax
    • Breathe normally throughout, focusing on relaxatio

*Note: If you are suffering from severe neck pain, headaches or migraines and need more than just a good stretch our team of practitioners are always happy to help and bookings are available online 7 days a week!

https://themelbournechiropractor.com.au/book-now

What Can Our Team Do To Help?

Depending on the severity of the Sprain or Strain our practitioners will treat accordingly to your complaint. Treatments that may be provided but are not limited to include:

  • Spinal manipulation, Activator Methods, Drop Piece, SOT and other adjustive techniques can help alleviate joints that have restriction such as ribs and spinal segments (LeFebvre, Peterson & Haas, 2012)
  • PNF/PIR/prescribed stretching – Stretching has shown to reduce pain, improve functionality of the wrist and hand also maintains strength and improves patients in both long and short-term outcomes.
  • Remedial Massage, Trigger point therapy or use of handheld massager – Have shown to decrease pain/tenderness, enhance both range of motion and quality of life and influence flexibility (Shah et al., 2015) (Imtiyaz, Veqar & Shareef, 2014)
  • Advice on daily living activities/diet – This enables advice on how to change to make healthy        actions into habits and may offer a valuable alternative with potential for long-term   impact. (Gardner, Lally & Wardle, 2012)
  • Prescribed exercises – produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli & Hernandez, 2015)
  • Dry Needling or Cupping to the surrounding musculature to help decrease tension and inflammation around the area of the hand and forearm.
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https://themelbournechiropractor.com.au/
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Types of Knee Tears and How We Can Help!

TMCKneePain.jpg
Knee Pain

Knee tears can be caused by multiple changes due to degeneration or impact due to its complex structure. The knee consists of ligaments, muscles, bones, cartilage and several different nerves which pass through it to create feeling, movement and sustain pressure through the joint.

The most common knee tears include but are not limited to:

Tear of Posterior Cruciate Ligament

Reasons for diagnosis: (Maffulli et al., 2014)

  • Knee region has constant pain and is not improving with a notable weakness in quadricep muscle
  • Aggravated by physical activity
  • Caused by sliding forward
  • Can cause redness and possible swelling in the area
  • Affected ADL’s and/or decrease concentration due to pain
TMCPCLTear.jpg
PCL Tear of the Knee

Knee Meniscal Tear


Reasons for diagnosis: (Maffulli et al., 2014)

  • Knee region has constant pain and is not improving after rotational injury
  • Aggravated by physical activity
  • Can cause redness and possible swelling in the area with locking and a feeling of giving way
  • Affected ADL’s and/or decrease concentration due to pain
TMCMeniscusTear.jpg
Tear of the Meniscus

Tear of Anterior Cruciate Ligament


Reasons for diagnosis: (Maffulli et al., 2014)

  • Knee region has constant pain and is not improving with notable weakness in hamstring muscle
  • Aggravated by physical activity
  • Caused by sliding backwards
  • Can cause redness and possible swelling in the area
  • Affected ADL’s and/or decrease concentration due to pain
TMCACLTear.jpg
ACL Ligament Tear

What Can The Melbourne Chiropractor Offer?

Depending on the severity of the tear our practitioners will treat accordingly to your complaint. Treatments that may be provided but are not limited to include:

  • PNF/PIR/prescribed stretching – Stretching has shown to reduce pain, improve functionality and overall wellbeing in patients in both long- and short-term outcomes. (Maffulli et al., 2019)
  • Prescribed exercises – produce more beneficial outcomes in terms of increased strength, improved function and reduced pain scores. (Fernandes, Pedrinelli & Hernandez, 2015)
  • Spinal adjustments for posture correction and soft tissue therapy to reduce tension and aid with weight bearing
  • Dry Needling or Cupping to the surrounding musculature to help decrease tension and inflammation around the area
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What is causing my shoulder pain?

TMCShoulderPain.jpg
Shoulder Pain

Why do you get Shoulder pain?

The shoulder is made up of many different soft tissue structures which include but are not limited to muscles, ligaments and tendons, bones and nerves in such a small area. This means the shoulder is highly susceptible to injury or localised trauma. Shoulder pain can be caused by structural or postural imbalances which can include rounded shoulders and muscle imbalances.

TMCShoulder.jpg
Anatomy of the Shoulder

What Causes Shoulder Pain?

  • Prolonged sitting or driving
  • Overuse
  • Postural changes
  • Sporting injuries
  • Direct trauma
  • Repetitive strain injuries
  • Underlying/Previous Injury
TMC.ShoulderPain
Common Area of Shoulder Pain

What are the most common shoulder complaints?

Subacromial Bursitis (Shoulder Inflammation)
Reasons for diagnosis: (Faruqi & Rizvi, 2019)

  • Aggravated by movements involving the shoulder with a reduced range of motion
  • Due to trauma or overuse which is usually on one side (can be both sides)
  • Localized shoulder pain with possibility of redness and swelling in the area
  • Affected activity due to pain

Subacromial Pain Syndrome
Reasons for diagnosis: (Diercks et al., 2014)

  • Non traumatic and usually unilateral (can be bilateral)
  • Localized pain around the acromion with multiple muscles that are hypertonic such as supraspinatus, teres minor/major and rear deltoid
  • Affected activity due to pain
  • Aggravated by lifting the affected arm

Rotator Cuff Tendinopathy
Reasons for diagnosis: (Varacallo & Mair, 2019)

  • Due to trauma or overuse which is usually unilateral (can be bilateral)
  • Localized shoulder pain with an associated muscle weakness of supraspinatus, subscapularis infraspinatus and teres minor
  • Affected activity due to pain
  • Aggravated by movements involving the shoulder (can be a pinching or stabbing sensation)

Myofascial Pain Syndrome of the Shoulder
Reasons for diagnosis: (Alvarez & Rockwell, 2019)

  • Localized pain at the shoulder with possible radiations
  • Aggravated by movements involving the shoulder or when the affected muscle is palpated
  • Due to trauma or overuse on the affected side
  • Affected activity due to pain

How can The Melbourne Chiropractor help you?

Our practitioners offer various treatments and techniques which include:

Depending on your needs and situation our practitioners will guide you in the right direction when it comes to achieving your goals. Examination and diagnosis will have to be done before going ahead with a plan that best suits your complaint!

Bookings available online 24/7 using the link below https://themelbournechiropractor.com.au/book-now

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What is causing my Elbow to swell?

TMCBursitis.jpg
Olecranon Bursitis

Elbow Swelling Also Known as Olecranon Bursitis can be caused by: (Pangia & Rizvi, 2019)

  • Localized pain at the elbow which radiates throughout the flexor muscles in the forearm (front side)
  • Aggravated by movements involving extension at the elbow
  • Due to trauma or overuse which can cause redness and swelling
  • Can be due to Arthritis or loose bone fragments
  • Affected activity and loss of range of motion due to pain
TMCTypesofBursitis
Common Types of Bursitis

Factors that could be contributing to the problem: (Blackwell, Hay, Bolt & Hay, 2014)

Can Chiropractor Care Help?

Yes! Our chiropractors can help by doing some of the following below:

  • Activator and drop piece techniques, also known as adjustive techniques, have been shown to decrease pain and increase range of motion
  • Trigger point therapy, dry needling and handheld massagers have shown to decrease pain and tenderness within the forearm region, enhance both range of motion and overall flexibility
  • Prescribed stretching and exercise! Stretching has been shown to decrease pain and improve function in patients in both long- and short-term outcomes

Blackwell, J., Hay, B., Bolt, A., & Hay, S. (2014). Olecranon bursitis: a systematic overview. Shoulder & Elbow

Pangia, J., & Rizvi, T. (2019). Olecranon Bursitis.

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Am I Suffering From Tension Headaches?

TensionTypeHedache.jpg
Tension Type Headache


About Tension Type Headaches: (Chowdhury, 2012)

  • Usually bilateral pressing or tightening sensation around the head
  • Spinal joint dysfunctions found in cervical spine including tight musculature such as Suboccipital muscles and Traps
  • Affected daily activity and decreased concentration due to pain or photophobia
  • Headache worse in the afternoon, due to stress or tiredness
HeadacheTypes.jpg
Various headache types

Factors that could be contributing to the problem: (Ahmed, 2012)

  • Smoking Stress/Alcohol Sedentary Lifestyle
  • Psychopathology Strenuous activities
  • Trauma/Previous Neck Injury Forward head posture
  • Low Work Satisfaction Environment

Can a Chiropractor Help?

Yes! Some ways in which our chiropractors can help include but are not limited to:

  • Spinal manipulation/activator and drop piece techniques, also known as adjustive techniques, have been shown to decrease pain and increase range of motion
  • Trigger point therapy, dry needling and handheld massagers have shown to decrease pain and tenderness, enhance both range of motion and quality of life whilst influencing flexibility.
  • Prescribed stretching and exercise! Stretching has been shown to reduce pain and improving functionality and overall wellbeing in patients in both long- and short-term outcomes

Ahmed, F. (2012). Headache disorders: differentiating and managing the common subtypes. British Journal Of Pain, 6(3), 124-doi:10.1177/2049463712459691

Chowdhury D. (2012). Tension type headache. Annals of Indian Academy of Neurology, 15(Suppl 1), S83–S88.
doi:10.4103/0972-2327.100023

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https://themelbournechiropractor.com.au/

Check out our Blog on our Top 3 Neck Stretches that you could be doing to help alleviate your symptoms today!