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11 brain food boosters

11 brain food boosters you should pack into your diet now!
11 brain food boosters you should pack into your diet now! 800 534 Ace Health Centre

It’s no secret that your brain is kind of a big deal, so make sure it gets the food it deserves (the brain food boosters). The brain is the skipper of your body and in charge of keeping your thoughts running, your lungs breathing, your feet moving, and of course, your heart beating.

Even though we tend to focus on other parts of our body, it is crucial to keep our brain in peak working condition to breeze through the day, and it all starts with the type of food we consume.

Our brain works pretty similar to a car engine in the sense that it needs “fuel” to get going. Without petrol, your car would not move an inch, and your brain is no different. Eating the right food at the right time can do wonders to not only keep your brain healthy but also improve specific mental tasks, such as memory and concentration.

Our dietitian Jess compiled a list with 11 brain food boosters you should add to your diet today.

1. Broccoli

Broccoli is great for our nervous system due to the high concentration of potassium.

2. Garlic

Garlic is a must-ingredient for every healthy household. Not only is garlic highly nutritious and great for your blood pressure, but it also offers your brain protection against aging and memory loss.

3. Dark chocolate

Good news, chocolate lovers! In moderation, dark chocolate can strengthen the bodies immune system, which correlates with a boosted blood flow to the brain.

4. Almonds

This little piece of nut is a Vitamine E bomb which helps to maintain your cognitive abilities and boost your alertness.

5. Lean Meat

Again, it’s all about the balance. In moderation, lean meat can help to calm down your thoughts thanks to the amino acid tryptophan, which is found in red meat, chicken, turkey, fish, and even eggs. Lean meat is also rich in vitamin B6 and B12, which helps the brain’s neurotransmitters and boosts your metabolism, respectively.

6. Eggs

Egg yolk is a great ingredient to kickstart your memory in the morning, while the high concentration of protein constitutes to the healthy development of your brain too.

8. Banana

Bananas are one hell of a brain food  and rich in potassium, which helps our brain to focus and think more clearly over a more extended period.

9. Spinach

Just ask Poppey! Spinach is packed with healthy nutrients and considered a super food. It boosts the circulation of blood in your brain, which lowers the risk of a stroke, brain, and other brain injuries.

10. Carrots

Carrots aren’t just good for your eyes but your brain too! The key ingredient called Luteolin is a memory booster and at the same time slows down aging and can even prevent cancer.

11. Water

This one goes without saying. Drink plenty of water! Dehydration is a common reason for headaches and lightheadedness, which won’t be kind on your concentration and focus.

 

There are plenty of other great and delicious snacks, drinks, and brain foods that are not only great for your mind but a healthy lifestyle in general. Want to know more? Check in with our dietitian for custom meal plans and more at ACE Health Centre, Clear Island Waters on the Gold Coast or you can read more about it Australian Dietary Guidelines > https://www.eatforhealth.gov.au

Top 5 things to consider BEFORE you start running

Top 5 things to consider BEFORE you start running
Top 5 things to consider BEFORE you start running 1000 667 Ace Health Centre

This year, Ace Health Centre has entered a team for the Gold Coast Marathon. The Gold Coast Marathon weekend is July 6-7 and includes a range of distances for all ages and abilities!

For the kids, there are two races- a 2km and a 4km dash. For the big kids, there are the Gold Coast Airport fun run (5.7km), Southern Cross University Run (10km), Asics Half Marathon (21.1km) and the Gold Coast Marathon (42.2km). Ace Health Centre has a number of entrants in the Asics Half Marathon as well as two runners who are attempting their first ever Marathon,

There are lots of things to consider when you are planning your next (or your first) running event of any length! It is all well and good to have a goal in mind, but you need time to physically prepare your body and your mind for what you will endure on race day.

With the Gold Coast Marathon fast approaching maybe some of you are slowly but surely starting to panic because of the lack of training or because they haven’t trained at all. Something our head physio knows a thing or two about as well!

Scrambling to maximize her preparation time, Amelia compiled a list of things she really needs to get in check BEFORE starting her GC Marathon training program to maximize her chances to cross that finish line on July 7.

Small but crucial little details such as the right footwear, weather or mood, made it into her list. Despite her knowledge as a physiotherapist, Amelia found out the hard way and made mistakes you can avoid!

Here are Amelia’s top 5 things to consider before running. Read them, learn them and never forget them

 

1. ARE YOUR SHOES THE RIGHT SHOES FOR YOU?

Podiatrist are experts in all things feet! Before you start any kind of new exercise, be sure to make an appointment with a podiatrist.

They will:

– assess your gait

– evaluate your current footwear

– recommend the perfect shoes for you

– suggest where to buy the right shoes (we can’t rate anyone higher than Athlete’s Foot Pacific Fair)

– discuss the need for orthotics if required

– flag any biomechanical issues that may require further intervention from a physiotherapist, exercise physiologist, remedial massage therapist or strength and conditioning coach.

 

2. ARE YOU STRONG AND FIT ENOUGH TO START RUNNING?

Over the years, running has developed a bit of a reputation for injuries. However, most running injuries occur due to overuse. If you continue to run on structures that are not strong enough to take the excessive force that running can cause, you are an injury waiting to happen! Get into the gym and build up some baseline strength and fitness before you attempt to tackle running. If you are clueless on where to start, see a physiotherapist for an assessment and to run a specific strength program.

 

3. HAVE YOU CHECKED THE WEATHER?

If you want to reduce your risk of injury when running, be sure to not only listen to what the weatherman has to say but also take a look outside on the day. Too hot? Wait till the afternoon to cool down a little. Too rainy? We live in Queensland- it won’t last long. Running in excessive heat is not recommended, especially for novice runners. Save yourself the pain and the risk of heat stroke, and wait for more suitable weather before you take on a run. Running in the rain can create slippery surfaces and puddles- both of which can lead to a fall or trip.

 

4. ARE YOU FUELING YOUR BODY FOR RUNNING?

We recommend that EVERYONE spends some time with a dietician to create an ideal eating plan for you. Consuming the right food can provide you with the fuel required for all activities, running included. As you then increase your running distances, a sports dietician can teach you more about substrate usage and when gels and fluids may improve your performance.

 

5. HAVE YOU GOT A PROGRESSIVE PROGRAMME IN PLACE?

Sure you could just run 10km every day from now until the day of the race, but there are far more superior training programs out there. Your training program should allow for enough time for the goal event (hurry up;) ), and should gradually increase work volume. There will be periods of scheduled rest and cross training to reduce the chance of overuse injuries, and it should be malleable, should injuries arise. A physiotherapist, running coach or decent podiatrist should be able to help you out with a comprehensive training program.

If you haven’t started your marathon training, then you have to start now! Amelia’s tips will help you to get the most out of a very short timeline. Who says there are no shortcuts to success?

Top 5 Gold Coast Running Tracks to prepare for the 2019 Gold Coast Marathon

Top 5 Running Tracks to prepare for the Gold Coast Marathon
Top 5 Running Tracks to prepare for the Gold Coast Marathon 1000 563 Ace Health Centre

The countdown is on; In just a little bit over a month, a lot of you reading will (hopefully) be crossing the finish line at this year’s Gold Coast Marathon. Whether you are an avid runner or a first-timer, preparation is always key to a successful marathon! By this stage of your marathon preparation, the runs are getting longer, and most people are getting a little bored or uninspired by your usual running routes. If this is you, we can totally relate! No need to worry though- we have searched all over the beautiful Gold Coast and handpicked our top 5 Gold Coast Running tracks to keep you motivated for the final leg!

 

5. Emerald Lakes Circuit

It isn’t the longest run, but what it lacks in length it makes up for in scenery! Not only that, but Emerald Lakes is home to some beautiful cafes and shaded rest stops that will keep you energized and rested. The loop is also ideal for interval training!

4. Hedges Ave

One of the better known Gold Coast running paths (and part of the Gold Coast Marathon track), Hedges Avenue is packed full of cyclists and runners on a Saturday and Sunday morning! Join the crowd and check out your competition, before finishing off with a quick dip in the ocean or a replenish your energy with one of the Gold Coasts finest Acai Bowls in Nobby’s.

 

3. Burleigh headland

Arguably one of the Gold Coast’s most beautiful beaches, Burleigh has more to offer than its bars and restaurants. Burleigh Headland is a shaded, scenic and dog-free pathway that can lead you either north to the beach pathway towards North Burleigh or south to Tallebugera Creek. For a nice, easy flat run, take the lower track but if you are feeling brave and want to add in some hills, try a few of the undulating circuits. Just remember that there are no water stations on the mountain itself so take a water bottle!

 

2. Main Beach Federation Walk

If you are not into crowds, then this is the running track for you! This track will take you along the beachside from Main Beach to the Spit. You can hear the sound of the waves and spy some wildlife along the way. There are a few circuits intertwined down this path. Though if you stick to the main path and you can’t get lost!

 

1. Currumbin to Coolangatta

This has to be our favourite Gold Coast running track for so many reasons! The path from Currumbin runs right alongside the beach down to Coolangatta. You get all the perks of running on the beach, without having to navigate the sand! The wide, flat, smooth pathways make it a perfect long-run course for runners of all levels.

 

So there you have it- our Top 5 Gold Coast Running Tracks. Don’t just take our word for it; check them out for yourself! If you are interested in running the Gold Coast Marathon or Half Marathon and want to surround yourself with a supportive team to get you prepared, come see one of our Physios or Exercise Physiologists at ACE Health Centre. 

Kids lifting weights

Weights training for your kids; 7 things you should know
Weights training for your kids; 7 things you should know 838 559 Ace Health Centre

If you ask around whether children should exercise with weights, you hear all sorts of answers. It’s safe to say the public is divided. Some say working out with weights too early causes pre-mature bone fusion (epiphyseal fusion), and, as a result, irreversibly stunt growth. While others say it is totally safe for kids to lift some (light) weights.

Ultimately, our physiotherapists aren’t here to tell what side you should be rooting for, but we are here to debunk some myths regarding weight training for children.

 

Weights training does stunt growth

This myth, somehow, is still floating around out there. Scientific evidence indicates that resistance training results in increased serum IGF-I (a biomarker that correlates with bone growth) and that there is no detrimental effect on linear growth (Falk & Eliakim, 2003), There is absolutely no reasonable evidence that points to it being bad for growing bodies.

 

Weights training is dangerous

With quality supervision and an effectively designed program, the rates of injury in weights training are actually very low. And under supervision, kids of all ages can participate. When put next to other popular youth sports, lifting weights had an injury rate of 1 injury every 2850 hours of training, whereas rugby, for example, had an injury rate of 1 injury every 125 hours (Hamill, 1994).

 

lifting weights is boring

Weights (or Resistance) Training is a physical conditioning program that involves various training techniques that progressively increase resistive loads. It can include machines, free weights, plyometrics, body weight, and functional training. It can focus on improving muscle strength, increasing power or muscle bulk, enhancing endurance or a combination of any or all of these, and can be very sports-specific.

 

Heavy lifting doesn’t support weight-loss

Quite the opposite is actually true. In certain body types, weights training can be the key to weight loss. A 2018 report compiled by Active Healthy Kids Australia found that Australian kids are some of the least active in the world, ranking 32nd out of 49 countries. The report gave Australia a D minus for physical activity for the third year in a row.

One Queensland tailor reported being commissioned to make a 9XL pair of school shorts for a waist >150cm. Four out of five primary school-aged children don’t meet the minimum requirements of an hour of moderate to vigorous physical activity each day; even fewer are doing strength or weight-based activities.

Certain body shapes may respond better to heavier load resistance training than long slow distance training. If your child finds it challenging to keep up with other kids with cardio-based exercise (running, cycling, swimming etc) then putting them in an environment where they can dominate is an excellent way to build their confidence and self-esteem, all while getting a serious sweat up!

Based on our experience, big framed (aka big boned) folks, including kids, tend to be the strongest and best at lifting.  And boy do their bodies respond to it when they start training! Don’t be fooled though, leaning the body out through weight training takes time and effort and diligence. You’ve got to keep things going for months on end. Stay motivated!

 

Weight training leads to injuries

Again, quite the opposite is true. Weights training is essential for injury prevention in young athletes. If your son or daughter keeps breaking down physically, or even if you just want to keep them on the park/court/arena/apparatus/dancefloor for the whole season then weights training is a must.

Putting weighted loads through the body in different ways (pushing, pulling, squatting, etc.) helps increase the tolerance to pressures that they’ll face in their sporting lives. A study in 2015 put junior elite soccer players through a 10-week in-season training program and concluded that the program “led to a reduction in muscle-injury incidence and severity and showed improvements in common soccer tasks such as jumping ability and linear-sprinting speed” (De Hoyo et al., 2015)

 

Lifting weights only puts on mass

If you think weight lifting turns your kid into a big massive piece of rock, then think again! Weights training actually impacts brain growth and development.

A European study found that children who are physically fit have a greater volume of grey matter in the brain. This is important for executive function, learning, motor skills, and visual processing.
(Esteban-Cornejo et al. 2017)

 

Weights training is No FUN!

Don’t knock it till you try it! See a professional (ideally a physiotherapist or exercise physiologist) A healthier life often starts with lifting weights.

Podiatry Bulk billing explained - ACE Health Centre

Podiatry Bulk Billing explained
Podiatry Bulk Billing explained 1000 667 Ace Health Centre

First of all, we believe that great treatment shouldn’t matter on the type of insurance cover you have or the amount of money that’s sitting in your account. At ACE Health Centre, we provide excellent podiatry services for everyone – bulk billed or not.

 

What is Bulk Billing?

To be able to Bulk Bill you must have an EPC or TCA care plan from your doctor. There is a range of assessments your doctor will need to perform to see if you qualify for bulk-billed podiatry. But if you do, your GP can provide you with up to 5 visits per year for podiatry needs.

 

What do I get out of Bulk billed podiatry visits at ACE?

Think of it as a free trial at the gym. Our sessions work pretty similarly. You’ll get a chance to see our Podiatrists, either at Clear Island Waters or Nerang for a 30-minute visit under the Medicare, Bulk Billed Podiatry care plan.

Yes, you read right! Only at ACE will you get 30min instead of 20min consults to ensure you’ll be well taken care of. Even though Medicare only pays for 20-minute podiatry sessions, we believe that the 10 minutes on top of that will make all the difference to make sure we have enough time with each patient and assess and diagnose without having to rush through things.

 

Where can I get Bulk Billed Podiatry treatments?

Our podiatrists work at our main clinic in Clear Island Waters (close to Mermaid Beach, Broadbeach, and Carrara). Alternatively, you can see Mike Luker, our head podiatrist, at Nerang (close to Gold Coast hinterland and Mudgeeraba), so regardless where you live on the Gold Coast, there’s always an ACE clinic nearby.

 

What Podiatry treatments and services can be bulk-billed?

 

Our Podiatrists at Clear Island Waters specialize in

  • Gym for strength and rehab
  • Gait analysis
  • Diabetic assessment
  • Custom orthotics
  • Verruca and wart treatment
  • Corns and callous treatment
  • Ingrown toenail surgery and more

Although a little smaller in size, our Podiatry clinic in Nerang can assist with

  • Custom orthotics
  • Verruca and wart treatment
  • Corns and callous treatment
  • Diabetic assessment
  • Ingrown toenail surgery and more

 

Get in touch with us to find out if you qualify for Bulk Billing and / or to book an appointment with one of our podiatrists at ACE Health Centre, Clear Island Waters or Nerang.

ACE dry needling treatment

Dry needling?! Don’t be scared.
Dry needling?! Don’t be scared. 1000 667 Ace Health Centre

Most people would run for the hills when they hear the word needle and even more so when those needles are about to enter their skin. Most experiences that require the use of tiny, sharp metal sticks are usually not pleasant ones. Unless we’re talking about dry needling at ACE Health Centre!

Dry needling, also known as myofascial trigger point treatment, is the next big thing, used around the world when it comes to pain management and pain reduction. If that sounds all a little too scientific for you then read on! Our head podiatrist, Mike Luker took the time to write down a few notes for our patients to explain what dry needling is and what it does for those who experience some form or arches and pains in their body.

What is it Dry needling?

Dry needling is the process of inserting a thin filament needle into the muscle trigger points, tendons, fascia, ligaments, etc. This helps in stimulating the healing process of the soft tissue. It, therefore, results in pain relief and a reduction in muscle tension.

Is it painful?

No, it isn’t painful. Yes, the needles are inserted in the skin, but the needles are so thin that it’s usually a pretty gentle and pleasant kind of treatment. Some people might feel a brief local twitch response or mild pain sensation such as tingling, cramping or cramping sensation but compare to those needles at the dentist or doctor, it’s a walk in the park.

Dry needling VS Acupuncture

Dry needling is often associated with acupuncture as both use the needles to speed up the healing process. However, it can be well differentiated from acupuncture based on objectives and the philosophy behind both. Unlike acupuncture, which uses the Chinese points of insertion, dry needling uses trigger points to decide points of insertion.

What are the benefits?

Dry needling is beneficial for relieving a variety of musculoskeletal problems including:

  • Acute injuries
  • Chronic injuries
  • Muscle spasms
  • Fibromyalgia
  • Plantar Fasciitis
  • Shin splints
  • Ball of foot pain
  • Calf pain
  • Tendinitis
  • Hip pain
  • Knee pain
  • Sciatica

Research has therefore shown that the use of needles can improve pain control, electrical and biochemical dysfunction of motor endplates and reducing muscle tension.

Consult a podiatrist at ACE Health Centre to discuss your condition and see if the treatment is for you.

Best Time to Exercise.

Best Time to Exercise? The Morning vs. Evening debate
Best Time to Exercise? The Morning vs. Evening debate 1000 625 Ace Health Centre

For many of us, finding time to exercise can be challenging. So when we do, it is important to make the most of it. Exercise Physiologists have been debating this topic for years and while the saying goes, “the early bird gets the worm”; however, this isn’t necessarily true as there is no one right or wrong answer.

 

Pros to exercise in the morning

What are the Pros to exercise in the morning

It’s out of the way in the morning

Many early risers state this is the reason they prefer morning workouts. You don’t have to worry about how you will feel at the end of the day or unexpected outings/events.

You will have increased energy for the rest of the day as exercise increases the level of endorphins.. maybe you won’t need that afternoon coffee to help get you through your day after all.

 

It’s better for weight loss

Exercising in the morning will kickstart your metabolism. This means that you may burn more calories during the day as opposed to when you are sleeping.

A 2018 study by Wallis and Gonzalez found conducting a single bout of aerobic exercise in an overnight fasted state increased the utilisation of fat as a fuel source, improved plasma lipid profiles, enhanced molecular signalling pathways related to fuel metabolism in skeletal muscle and adipose tissue (fat) and reductions in energy intake (food consumption) over the course of the day.

 

Your body is prepared

Sleep is the optimal time for your body to recover and repair used muscles and convert food into energy (glucose) for the following day. When you wake up, your body is fresh and ready for a workout. Of course,  provided you slept well.

However, this also means it will take a bit longer to warm your body up of a morning before going into beast mode to prevent injury.

 

More restful sleep

A regular exercise routine always helps with better sleep. Experts suggest a morning workout to really hit the hay hard. Early exposure to daylight in the morning will help your body to power down early at night.

In addition, researchers at Appalachian State University found morning exercise lowers your blood pressure which is correlated with better sleep as it triggers up to a 25% reduction at night.

 

Early birds are more consistent

It makes sense. You aren’t likely to have anything else to do at 6 am. Let’s be real, after a long day, sometimes all you really want is to go home and watch Netflix. CONSISTENCY IS KEY!

 

What are the benefits to exercise in the evening?

Pros of exercising in the evening

What are the benefits to exercise in the evening?

 

You’ll have a more relaxed morning

No need to rush to pack a gym bag, post work out meal, lunch and a change of clothes. You can sleep in and take your time in the shower without trying to be in and out in 30seconds at the gym.

 

You are already fuelled and warmed up

You’re 20% more flexible later in the day as your muscles are warmed up and joints are more fluid from being up and about all day, this means you are less prone to injury.

Research has shown you naturally have more energy between 2-6pm due to increased testosterone levels and as a result of this, you may be better prepared for a workout later in the day.

Furthermore, you may have more energy for a more vigorous workout as you likely ate lunch and some snacks throughout the day to fuel your body.

 

You’ll have a more intense workout

A study by the University of Chicago said post work gym-goers are likely to attain a higher level of fitness as they tend to work out harder.

Protein synthesis peaks in the evening making it an optimal time for weight lifting. Aerobic or endurance workouts are also likely to be improved in the evening too as the lungs are at peak efficiency.

It’s an excellent way to blow of steam
After a long/rough day at the office, a workout can have a large effect on de-stressing when trying to unwind and relax.. as opposed to a bottle of wine.

 

Improved sleep quality

As mentioned morning workouts were better for improved sleep; there is evidence to suggest that evening workouts can help too.

A study showed that those who lifted weights in the evening had longer and better sleep quality than those who lifted weights in the morning.

While there is evidence to support both morning and evening workouts, the best bet is to pick what best suits you and your long term fitness goals as it is more likely something you can stick with – so choose your time and get sweating!

A podiatrist is much more than just a foot doctor

A Podiatrist is much more than just a foot expert
A Podiatrist is much more than just a foot expert 926 639 Ace Health Centre

Not many people know that, but a Podiatrist doesn’t just treat injuries relating the feet. They are experts in their field and can diagnose, treat and manage injuries. These can be injuries concerning the feet, knees, hips and even the lower back.

What does a podiatrist treat?

On average, 1 in 6 people living on the Gold Coast has experienced foot complications in some form in their lives. A number all but surprising, considering the fact that people are up on their feet, putting all of their body weight through the soles of their feet most of the day.

Getting your feet and lower limbs checked regularly by a podiatrist can help to discover any predisposing factors.  This may help prevent much unnecessary pain and problems.

Podiatry practice is a discipline of medicine that’s obtaining recognition from people who are going through lower limb injuries. These injuries can be around the feet, the knee hip, and lower back.

Why are healthy feet and ankles so important?

People generally forget about taking care of their ankles and feet. Even though they hold by far, the most burdens of the human body. Day in Day out, they keep us balanced, absorb the vibration, and provide propulsion to allow us to move.

As you start to age people discover that their feet exhibit complications as a result of deterioration of extended years of use. Complications such as arthritis, reduced blood flow, damaged nerves may develop. With the aid of a podiatrist, they can study the cause of the problem, diagnose, and then suggest treatment strategies.

Podiatrists are experts in their respective fields

Becoming a podiatrist isn’t easy. It is an exclusive practice that necessitates the podiatry student to pass through 4 years of difficult university exams and 1000 hours of practical work.

At first sight, people believe that the feet are simply a basic portion of the human body. However, if we provide distinctive attention to how many bones, nerve fibers, connecting tissues, and joints located in the feet and ankles, and the stress that they go through, we’ll value and understand the importance of taking care of our feet.

Happy feet is the key to a happy life so make sure you get yours checked regularly by an experienced podiatrist in your area.

Whiplash-Associated-Syndrome

Whiplash Associated Disorder: What a pain in the neck
Whiplash Associated Disorder: What a pain in the neck 1000 682 Ace Health Centre

About 7 and a half years ago I had a car crash. I pulled a U-turn outside my house in the quiet suburb of Figtree in Wollongong, NSW and was struck on the front drivers’ panel by a car that I guessed was doing about 90km/hr. Unfortunately, I was deemed at fault (the Police effectively said that they weren’t able to prove he was speeding because there were no skid marks – my argument was that he didn’t have time to brake because he was going so fast – but I digress). Fortunately, the other driver did swerve because otherwise, he would have T-boned me and chances are I wouldn’t be here writing this. For that, I consider myself incredibly lucky.

However, despite all the fortune, I do consider myself also slightly unluckier than some, and that is due to the daily pain and discomfort on the left side of my neck (Whiplash) that accompanies me everywhere I go. It is here right now as I write this (somewhat stronger now that I’m focusing on it).

Don’t get me wrong, I manage absolutely fine now, but I recall it being quite bad in the first few months. However, I did the right thing initially and booked in for a Physio consult.

 

I didn’t go back to see my Physio, and I didn’t do the exercises.

I saw a local physio about a week after the accident whom I believe – knowing what I know now – actually let me down, and he let the physiotherapy profession down.

From memory he did some massage, might have put a heat pack on and then prescribed me a weird neck exercise on all 4’s (speaking as an undergraduate exercise science student at the time) and told me to “see how I go” and call if I wasn’t getting better.

I wondered if he actually did want to see me again? Did he care if I was doing better? Maybe he was thinking of my back pocket being a student – but I certainly wasn’t.

I just wanted my neck to feel better. I didn’t go back…

 

 

Without a proper diagnosis – I felt confused

I was a young, fit, virile male who just turned 20 and I did not want to do some strange looking exercise that didn’t even bring on a sweat. All I wanted was to push and pull and throw and lift and sweat!

I grew up playing sports and running. I feared that I wouldn’t get back to those things. Mentally at the time, my ego-driven immortality shroud (seen predominantly in males under the age of 25 due to a still-developing pre-frontal cortex) had been shattered.

Also, mentally, I was having nightmares and was anxious about driving. two major things we did not talk about in my physio consult.

I guess I existed in a state of confusion about my pain for about six months, until one day during a practical class in the final year of my Exercise Physiology degree at the University of Wollongong. We covered exercises for neck and shoulder dysfunction, and I was the example patient for my classmates.

I remember my fellow students prescribing me these basic, boring textbook exercises until our musculoskeletal lecturer Deidre McGhee (a practicing physiotherapist) stepped in to ask them to think about who they are working on.

In doing so she reminded me too. She gave me exactly what I needed at the time. Permission and empowerment. Two very major things in chronic pain.

Whiplash Associated Disorder (WAD)

I then took a particular interest in chronic pain when I went to study my Masters of Physiotherapy at Griffith University. Now into my 5th year of clinical practice, I have developed my clinical skills to a point where I can now focus on a particular area of interest. For me? You might have guessed – Whiplash Associated Disorder (WAD).

 

There are some pretty alarming statistics out there – here’s just a few:

  • Whiplash doesn’t tend to recover well – if there is still pain at 3 months after the accident, there is a 50% chance there will be ongoing pain 5 years later.

 

  • After an accident, if you can’t turn your head as far as you used to, or you find cold stimuli painful, your risk of long term disability is much higher. This risk remains high if you have severe pain, or are having trouble doing everyday tasks (reading, lifting, concentrating, working etc).

 

  • After an accident, if you can’t turn your head as far as you used to, or you find cold stimuli painful, your risk of long term disability is much higher. This risk remains high if you have severe pain, or are having trouble doing everyday tasks (reading, lifting, concentrating, working etc).

 

  • High levels of post-traumatic stress go hand in hand with poor recovery.

 

Whiplash recovery needs a systematic approach

If you have any of these things and you’re within the first month or two after your accident, the timing is crucial to reduce your risk of pain becoming chronic and disabling.

Either see a physiotherapist or talk to your GP about seeing a physio (and a psychologist if you’re having flashbacks or anxiety). CTP insurance covers nearly all cases of Whiplash recovery and treatment.

 

Though please, in a bid to avoid the situation I found myself in, see if you can find someone who has done some advanced training in Whiplash Associated Disorder within the last 2-3 years.

Learning from the physio I saw, in my professional life, I tend to listen to the person in front of me and ask many questions. It allows me to focus on the needs and goals of the person that is sitting in front of me and then applying the most recent evidence to assist them to achieve those goals.

For those that are past the initial few months since their accident, there is still hope of reducing your overall pain and disability. I have seen significant improvement in people using any necessary manual therapy, some tweaks to their daily life, and an increase in their exercise and activity safely under supervision.

It’s amazing the difference in your life when you find the person who knows exactly what you need at the time.

 

Runners wearing different types of running shoes

6 Important Points To Consider When Buying Running Shoes
6 Important Points To Consider When Buying Running Shoes 1000 743 Ace Health Centre

There are a few things we encourage you to think about before you buy a new pair of running shoes.  A few simple checks, a tweak here and there and an expert’s eye, examining your feet, can work wonders and ensures you will buy the best fit for your feet.

There are a lot of brands and even more styles for you to choose out there.

Running Shoes are basically all made for the same purpose but target slightly different issues or support various areas of your foot, which can make the whole process a little bit confusing.

Your-Running-Style-determines-the-footwear-you-need

The more you land on your rear foot, the more cushioning, support and heel pitch you need.

But you are not alone! This guide is here to help you find exactly what you are looking for and narrow down the endless supply of choices to not only enhance your performance but also to keep you injury free.

This next section covers nearly everything you need to know to get the right shoes for your feet. Use this guide and a recommendation from your Podiatrist, and you will never find yourself standing confused in front of a wall full of running shoes ever again.

1. Get a running shoe according to your foot type

  • Supination

If you have a supination foot type, then a natural shoe will be the right fit for your feet. Your new pair of running shoes should have a slightly wider last to create stability and to prevent the shoe from giving way on the lateral border when put into action. If this sounds like your type of feet, then look out for a shoe with adequate cushioning to prevent ankle sprains and other nagging ankle injuries. Without favouring any particular brand, our podiatrists as well as our patients have been quite happy with the Brooks Dyad runners and would recommend them to anyone with this particular foot type.

  • Neutral

Consider yourself lucky if you have a neutral foot type because you are an easy one to please! Nothing too fancy. Maybe just something with a little bit more flexibility through the midfoot and some added cushioning. Over the years, we have recommended a range of runners such as the Asics Nimbus, the Brooks Glycerine, the Mizuno Enigma, the Nike Vomero or the Adidas Supernova Glide to runners with a neutral foot type.

  • Mild Pronation

“Guidance” is the magic word for this foot type. If you are diagnosed with a mild pronation, then we suggest, you hunt for a pair of shoes with a firmer heel counter and less midfoot flexibility. Unlike other foot types cushioning isn’t something you have to worry too much about and we recommend a moderate support, which can be found in the Asics Metarun and Kayano, the Mizuno Inspire or the Saucony Guide for example. Other alternatives for this foot type are the Nike Odyssey and the Brooks Ravena.

  • Moderate Pronation

Support, Support, Support is what you are after! You want a pair of runners with a firmer heel counter, moderate cushioning and a re-enforced midsole for less flexibility. You might find your runners a little stiff to start with but don’t worry; they will wear in and fit perfect with time. Ask your sporting good store for the Asics 3000, Mizuno Paradox, the Brooks Transcendence / Adrenaline or the Saucony Hurricane for optimal fit and maximum comfort.

  • Severe Pronation

Motion control is the key for maximum performance and comfort.

A wide last and less cushioning are what you are after if you have a severe pronation foot type. Also, make sure you purchase a ridged shoe with at least 1cm heel pitch. For best results ask your footwear specialist for the Brooks Beast or the Asics Divide.

2. Ankle motion is an important aspect to consider when buying footwear

Without getting too technical, we have to get technical here. However to keep it simple, let’s just say your ankle motion determines the heel pitch in your shoes. Each shoe is slightly different and can range from 0-12mm with a few exceptions.

We say exceptions because there is a good chance that almost everyone, reading this blog, will fall into one of the four categories below.

  • Stiff ankle

Less than 90 degrees’ dorsiflexion – 10-12mm heel pitch

  • Moderate ankle motion

90 degrees’ dorsiflexion – 6- 10mm heel pitch

  • Good ankle motion

10 degrees dorsiflexion – 4-10mm heel pitch

  • Hypermobile ankle

15 + degrees dorsiflexion – 8-12mm heel pitch

3. Talk about your Injury History with a footwear specialist

If you have a history of injuries such as heel pain, shin splints, calf pain or achilles pain then make sure your shoe has a heel pitch of 10-12 mm. Also, be careful when buying your pair of runners and make sure your shoes don’t bend through the midfoot.

4. What Type Of Running Are You Into?

Competition vs. Training vs. Speed workouts vs. Long Runs. There are so many variables when it comes to running. For example, racing shoes are very different to training shoes and should only be used for the occasional speed work session and race events. These shoes are lighter, flatter and more flexible than the average pair, which increases the risk of injuries considerably. Doing your due diligence and carefully evaluating the purpose for your runners can save you a lot of headaches in the long run. We suggest you take the time and talk to your sports store’s shoe specialist about your training regiments and goals to get the most appropriate footwear that fits your needs.

5. Keep The Terrain of your Usual Routes In Mind

Are you running cross-country or on solid ground? We would like to encourage you to think about your footwear the same way you think about the tires of your car. Off road cars have solid tires with a lot of grip for enhanced traction whereas race tires are slick and thin, designed for speed and performance. Well, your shoes are no different! Off road shoes are a lot firmer than your everyday pair of runners. They are designed for stability and support with features like the extra grip or water-resistance, which in return changes the structure of the upper on your shoes.

6. Your Running Style determines the footwear you need

The more you land on your rear foot, the more cushioning, support and heel pitch you need. Over the years working with professional athletes and everyday runners, we have seen a lot of different foot placements which all have an impact on your feet. Your heel pitch should be between 8-12mm if you come down rear first when running. If you have more of a balanced running style, then we recommend a heel pitch between 6-10mm or 4-8mm if you come down heavy on your forefoot.

You are ready now! Our guide should help you decide on the running shoes you want and what level of support you need. We all been there and know how overwhelming it can be to buy the right pair of runners to not only perform at your best but also to stay injury free.

What-type-of-running-are-you-into

Competition vs. Training vs. Speed workouts vs. Long Runs. There are so many variables when it comes to running.

Don’t get lost and use our guide to make the selection of your perfect runners a little bit easier and to help your thought process in deciding on the best possible fit for your feet.

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