health

Broadbeach IBS Dietitian

Broadbeach IBS Dietitian

Broadbeach IBS Dietitian 1333 1000 Ace Health Centre

Broadbeach IBS Dietitian

We are your Broadbeach IBS Dietitian. Irritable Bowel Syndrome (IBS) can be one of the frustrating conditions if it is not managed properly. Suppose you have tried different strategies to manage IBS symptoms for a while and still don’t see any improvement. Maybe it is worthwhile to trial the FODMAP diet.

What is the low FODMAP diet? 

The low FODMAP diet is an elimination diet that restricts foods that are high in fermentable carbohydrates (i.e., Fermentable, Oligosaccharides, Disaccharides, Monosaccharides, And Polyols). FODMAPS are either poorly absorbed or not absorbed at all in our gut, so they are fermented by our gut bacteria. During the fermentation process, gases are produced and expand our intestine, in people with IBS can result in triggering symptoms like abdominal pain or bloating.

Where do I find FODMAPS in food?

FODMAPs are found in a wide range of foods, including fruit, vegetables, grains/cereal, nuts/seeds, dairy products, processed food, and beverages.

To give you an idea, the table below shows you some common high and low FODMAPs food from the five food groups.

Food Group High FODMAPs Low FODMAPs
Fruit Apple, Pear, Mango, Dried fruit, Nectarine Orange, Grapes, Kiwifruit, Strawberries
Vegetables Onion, Garlic, Mushroom, Snow peas, Cauliflower Green beans, Potato, Zucchini, Carrot
Grains/cereal Wheat-based bread, rice, pasta Sourdough bread, Gluten-free bread, pasta
Meat/alternatives Processed meat (e.g., sausages), Cashews, Pistachios, Kidney beans Plainly cooked meat, Macadamias, Peanuts, Chickpeas
Dairy Cow’s milk, Custard, Soft cheese Lactose-free milk, Cheddar cheese, Yoghurt (small amounts)

How does it work?

The low FODMAP diet has 3 phases:

  1. Elimination (2-6 weeks)
  • Reduce FODMAPs in the diet to only a small amount
  1. Re-introduction (6-8 weeks)
  • Food challenge to identify symptoms triggering food and amount of food tolerated.
  1. Personalization (Long term)
  • Maintaining good symptoms control, while expanding your choice of food, to ensure adequate nutrition from a variety of food.

Trialing in a low FODMAP diet can be challenging because it is a highly restrictive diet. Therefore, it is recommended to complete the diet with a Dietitian, to ensure you are getting the proper nutrition. Our Dietitian has completed specialist training in a low FODMAP diet with Monash University. Book an appointment to find out more!

How to pick your running shoes

How to pick your running shoes

How to pick your running shoes 1024 726 Ace Health Centre

How to pick your running shoes

With so many running shoes about its hard to know how to pick the. Heres a few tips on how to get the fitted.

  1. pick for comfort – This may seem obvious, but a lot of people get the definition of comfort wrong. Many clients come in claiming that their shoes are comfortable, but their feet hurt when wearing then. When picking a pair of shoes dont just go for the lightest, most cushioned shoes. Go on the amount of pain you get anywhere from your hips and lower back down to your toes.
  2. sizing – most people especially women are used to having small shoes and slip-ons. When having slip-ons you need to go a little smaller so you dont slip out of them. When fitting up runners you need to have at least a fingers width between the end of your longest toe and the end of the shoes. WHEN SHOES ARE ON, LACED UP AND YOU ARE STOOD UP.
  3. Pick based on your injury and flexibility – If you have calf /achilles pain, heel pain or reduced ankle motion, ideally you want a shoes with at least a 10mm + heel pitch.
  4. Different shoes for different foot types – when picking a runner, if you have high arched foot, chances are you want a neutral shoes., If your foot rolled in a little then a guidance shoes, if it rolled in a lot them a motion control shoe is needed. Your podiatrist can help you with this.
  5. Buy multiple pairs – Ideally if you are wearing runners every day, buy 2 pairs, and alternate your shoes. Eva foam takes around 24-48 hours to recover. This means it needs time to fully expand for the best cushioning and support.
  6. Change them regularly – For a highly cushioned shoe they last around 600-800km. a lighter weight shoe will taste 400-600km, and a racing shoe 300-400km.
IBS Dietition

IBS Dietitian

IBS Dietitian 640 427 Ace Health Centre

IBS Dietitian

IBS Dietition is now available. With so many gut issues from food intolerance to coeliac disease, Irritable Bowel Syndrome (IBS) seems to get more attention on the internet or even in conversation. Not surprisingly, the fact that almost one in five Australians have experienced the unpleasant symptoms of IBS at some time. For most of you, frustration can be the common feeling while you are constantly living in discomfort, worrying about where the closest toilet is and being cautious with food choices all the time.

What is IBS?

IBS is a condition that affects the function of the gut, causing abdominal pain, bloating, gas, diarrhoea and constipation. These symptoms often wax and wane and vary in severity. Till now, we don’t know what causes IBS, but some factors are thought to be causing IBS:

  • Change in the gut bacteria
  • Change in the gut movement
  • Stress and anxiety
  • The difference in individuals on how they perceive normal muscle contraction and stretching of the bowel

If you suspect you have IBS, book in with your IBS Dietition and then if needed check with your GP to ensure your symptoms are not caused by other illnesses (e.g., inflammatory bowel diseases, diverticulitis, coeliac disease) because they all have many overlapping symptoms that are similar to IBS.

As unpleasant as the symptoms are, the good news is some ways may help improve IBS symptoms. Here are some of the general IBS management strategies that you may try:

  1. Stress and anxiety management

Stress and anxiety may trigger overactivity of the gut and causing those IBS symptoms.

  1. Healthy eating tips

Be mindful of your meal pattern and portion size. Remember to drink plenty of water. Try to limit your consumption of caffeine, alcohol, fatty food, and spicy food, as they may trigger IBS symptoms.

  1. Lifestyle change

Low to moderate-intensity exercise (e.g. jogging etc.) may help relieve your symptoms as well.

Suppose you have tried these strategies for a while and don’t see any improvement in your symptoms. An IBS Dietition can help you investigate further using a low FODMAP diet. Book an appointment with our dietitian today.

What is causing my jaw pain?

What is causing my jaw pain?

What is causing my jaw pain? 720 480 Ace Health Centre

What is causing my jaw pain?

What is causing my jaw pain? Jaw pain can affect many people in very different ways. This can be stemming from several different areas in your body. First, it may be coming from your jaw joint, which you have two of! One on each side of your cheeks. If these two joints don’t move together nicely, you may experience uncomfortable sensations. Second, the muscles around your jaw joints may be working overtime or not enough! This can make them feel tender, sore or tight. And lastly, jaw pain can actually be coming from your neck. We call this referral pain. The same nerves that control your jaw are very closely related to parts in the back of your upper neck. How your head/neck is positioned and how you move your neck and jaw are very important to help relieve your jaw pain.

Jaw Pain Symptoms

Everyone’s jaw pain is different. Symptoms include but are not limited to:
  • Painful clicking when opening/closing your mouth
  • Non painful clicking when opening/closing your mouth
  • Locking
  • Catching
  • Throbbing
  • Shooting/stabbing/sharp pain
  • Neck pain
  • Constant ache
  • Headaches
  • Nighttime jaw pain
  • Clenching
  • Grinding

How Do I Get Rid of My Jaw Pain?

Treatment for jaw pain includes a variety of options. This is tailored specifically to each person by our physiotherapists. If your pain is coming from the jaw itself, there may be hands on techniques, exercises and activity modifications included in your treatment plan. Activity modifications may include changing the way you eat or using a mouth guard while you sleep.
Your neck is often overlooked and can be a major contributor to your jaw pain. It’s very important that your health care practitioner makes sure they determine whether or not your jaw pain is related to your neck. If it is, there are many different ways to help.
These include:
  • Hands on treatment by our physiotherapists
  • Neck strengthening exercises
  • Shoulder and mid back exercises
  • Postural retraining and modifications
  • Relaxation techniques
  • Activity changes or modifications
  • Pillow advice/changes
Jaw pain can become very painful and debilitating. The sooner you seek help the quicker your symptoms will improve! Contact us today to book in with our jaw specialist Aly.
Ingrown Toenail Treatment

Ingrown Toenail Treatment Gold Coast

Ingrown Toenail Treatment Gold Coast 500 285 Ace Health Centre

Ingrown Toenail Treatment Gold Coast

Ingrown Toenail Treatment Gold Coast will be discussed in this blog. An ingrown toenail can be incredibly painful. They are usually not self healing and will get worse without treatment. Fortunately a Podiatrist can help you with this painful and often debilitating problem and offer Ingrown toenail treatment that gives a permanent fix.

What is an Ingrown toenail?

Ingrown toenails are a common condition and occur when the toenail penetrates the skin at one or both sides of the toe where skin meets the nail, referred to as the nail fold. Once the skin is breached the toe can become red swollen and painful to touch. Frequently it can become infected with bleeding, discharge and an unpleasant odour.

What causes an Ingrown toenail?

Some of the causes of Ingrown Toe nails include:
  • Genetic – some people are genetically predisposed to developing ingrown nails.
  • Poor Nail cutting technique – Nails should be cut straight across or to follow the shape of the end of the toe, cutting too far down the side of the toe can cause nail to grow in
  • Footwear – shoes that are too tight or narrow will cause excess pressure on the sides of the toenail, resulting in ingrown nails
  • Trauma – direct trauma like kicking or dropping something on the toe
  • Excess sweating – teenagers are prone to ingrown nails due to increased sweating and playing sport. Excess sweet will cause the nail and skin to become softer making skin easier to penetrate and nail to change shape

How can I fix it?

Ingrown Toenail Treatment Gold Coast is usually straightforward and painless when preformed by a Podiatrist. The Ingrown toenail treatment starts with simply removing the offending piece of nail not leaving any spicules of it behind. It usually provides instant relief. Once removed the skin can heal and return to normal.If the nail persists in growing in, a permanent solution is available in the way of a Partial Nail Avulsion which involves surgically removing the ingrowing section of nail under local anaesthetic. Once removed a chemical called phenol is applied to the nail bed so the problematic piece doesn’t regrow. This procedure is painless and has a success rate of over 95%. Ingrown Toenail Treatment need not be complicated or painful. We offer 100% Gaurantee and if it regrows will redo it for Free!
If you are struggling with this problem don’t hesitate to call us and book an appointment on 07 5572 6222.
Top 5 Tips to Prevent Sports Injury

Top 5 Tips to Prevent Sports Injury

Top 5 Tips to Prevent Sports Injury 626 491 Ace Health Centre

Top 5 Tips to Prevent Sports Injury

Here top 5 tips to prevent sports injury will be discussed in this blog. We all know that exercise is good for our physical and mental well-being. However, sometimes we can push ourselves too hard and get injured. This can be frustrating and can sometimes prevent us from reaching our goals, whether that be completing our first triathlon or losing a few kgs. Here are 5 evidence based tips to prevent injury:

Manage your Training Load: 

The first of the top 5 tips to prevent injury is around training load. Training load refers to how hard and how quickly our tissues are challenged. Managing this load is one of the best strategies to prevent injury. Train regularly and moderately, with only mild to moderate increases in load. Avoid spikes and lulls in you training and when they do occur be more cautious for a while.

Engage in Strength Training: 

Engaging in strength training will make our tissues (muscles, tendons, bones, ligaments, joints and cartilage) more robust and resilient to injury. A Physiotherapist can design a strength regime specific to your sport.

Update your Sports Shoes: 

It is vital that you wear the correct shoe for your chosen sport. Each sport has its own specific demands and it’s important that you choose a shoe with the appropriate design features to meet those demands. A podiatrist can help you find the appropriate shoe for your needs.

Mind your Diet: 

Aim to eat a well balanced whole food diet with lots of vegetables, fruit and lean proteins. Nutrition is so important for growth and repair of our tissues. A dietitian can help design a diet to meet your daily energy requirements.

Prioritise your Sleep: 

The last of the top 5 tips to prevent injury is Sleep. Sleep deprivation is a common issue and a major factor in chronic pain, impaired athletic performance and injury rates. Getting more sleep boosts performance and enhances recovery. Aim for at least 8 hours a night.

If you are struggling with an injury or just want to optimise your performance, don’t hesitate to call us on 07 5572 6222 or book an appointment online.
unstable shoulder

Unstable shoulder

Unstable shoulder 774 619 Ace Health Centre

The Unstable Shoulder

There is new classification surrounding an unstable shoulder. Based on the Stanmore classification of shoulder instability there are 3 types:
Polar type I (structural instability), Polar type II (Atraumatic instability), and Polar type III (Neurological dysfunction/muscle patterning). This can be simplified to Born loose, Torn loose, Worn Loose.

Polar Type I:

The Unstable shoulder may present with general rotator cuff weakness, and positive apprehension test, while also showing deficits particularly in subscapularis with a lift-off test. As this type begins to progress a patients shoulder may exhibit increased scapular dysfunction, and abnormal muscle activation. Imaging should only be used when there is suspected structural instability, with arthroscopy being useful to pinpoint areas causing instability.

Polar Type II:

May present with increased capsular laxity, excessive ER, a sulcus sign, and potentially GIRD. Abnormal anterior translation may be present due to laxity, scapular dyskinesia, muscle imbalance, and congenital labral pathology.

Polar Type III:

Will present with large muscle activation occurring (Lat Dorsi, Pec Mj, Ant Delt, and Infraspinatus) while other rotator cuff muscles may be suppressed.

What can you do for an unstable shoulder?

Imaging can be used on the unstable shoulder using X-ray at first to gain an insight into the structural damage done and the position of joint. CT and MRI can be used when diagnoses is still unclear and soft tissue imaging could be of greater benefit.
Each polar type causes different mechanisms for instability and pain. It can be helpful to classify patients to better manage symptoms and create the appropriate exercise program. Physiotherapy can be beneficial to help manage symptoms and limit risk of dislocations.
Each program should be tailored to each patient, however early stages should start with regaining ROM, with AAROM or PROM to help normalise the movement. While Isometrics can be used to help with muscle activation, and proprioception (hands on table) to help with joint stability.
Once joint stability has been restored the patient can progress. Progression is to include increased strengthening within varying ranges, and stabilisation exercises (wall ball, wall push ups).
The Unstable shoulder final stage of rehab can include a progressed exercise program. This includes plyometric work and increased dynamic movements and stability work, along with return to sport/work activities.
Futsal injury prevention and treatment

Futsal injury prevention and treatment

Futsal injury prevention and treatment 1280 720 Ace Health Centre

Futsal injury prevention and treatment

In this blog we talk about Futsal injury prevention and treatment. Playing soccer / football can be a great activity for all ages, but like any other sport there is always an associated risk of injury. There are some injuries that are more evident in younger players such as Osgoode-schlatters or Severs, while in older players we might see more ACL, meniscus or concussion type injuries. Some common injuries are:

  • Stress fractures
  • Growing pain such as Osgoode-schlatters and Severs
  • Sprained ankles
  • Muscle strain or tears
  • Injured tendons for example Tendinopathy
  • Knee injuries such as ACL, MCL, PCL, LCL, Meniscus injury, Patellofemoral pain syndrome
  • Concussion
  • Shin splints
  • Foot injuries

Out of these there are 4 that stand out more than others.

Most common Injuries

  1. Shin splints – This is the overuse of the muscles along the inside of the leg. It can be related to flat feet and pronation, sudden increase in exercise, poor running posture and weakness.
  2. Ankle sprains – Its easy to sprain an ankle especially in futsal. Fast side to side movements. this can be related to foot posture, flexability and poor balance. This is the most common futsal injury.
  3. ACL injuryACL stands for Anterior cruciate ligament. This ligament is in the knee joint. It gets put under high stress during turning and pivoting. This is why its such a highly injured area.
  4. Hamstring strain – Your hamstring is placed under high stress during most activities. Jumping, running, stopping. This must be rehabilitated properly post injury due to its high load job.

CLICK HERE to find out what signs and symptoms to look for and if you potentially have an injury. 

CLICK HERE to find out the most common futsal and football injuries a podiatrist treats

Futsal injury prevention and treatment is important for every part of the body. Every injury will cause some sort of disruption to the athletes level of performance. At Ace we want to keep you on the court/field performing at your very best. See one of our health professionals to prevent injury or return to your best post injury and at a high level of performance. We are able to provide proper advice and education to better understand your injury as well as provide proper rehab exercises and make shoe recommendations.

 

Contact us today for an appointment. Call us on 5572 6222 or click this link to go to our contact page.

Time for bone to heal?

How long for a bone to heal?

How long for a bone to heal? 600 449 Ace Health Centre

How long for a bone to heal?

Time for bone to heal? So, you’ve just broken a bone. Not only having to deal with the pain associated with it, you have to wear a cast and potentially may need surgery. We are given general time frames as to when the bone will heal. But what does this process entail and why are we told 6-8 weeks for bone healing? Bone healing occurs over 5 phases. Initially we will see tissue destruction and haematoma formation (blood clot). Followed by inflammation. Soft bone formation. Hard bone formation, and finally a remodelling phase.

Haematoma formation and inflammation

Within the first week following a broken bone the body will respond by creating a blood clot. This is to provide the bone with increased blood supply and nutrients. Within the blood other responses occur to help begin clearing out dead bone fragments. As well we will see growth factors influence the bone to begin bone healing. Furthermore we will also see increased formation of blood vessels within the blood clot to help supply the area with the needed nutrients.  Similar to tissue healing this is the beginning of the healing phase, and starts from the beginning of injury and may overlap with the next stages of recovery.  This phase can last up to a week before moving on to the next phase.

Soft and hard bone formation

Now following the initial phase and the cleaning of dead bone fragments, the body will begin to form a connection between the two bone ends.  It does this by creating a soft bone made of cartilage in order to help stabilise the break.  From this increased stability the bone is able to continue with the healing process, and will continue to use the methods used in phase one and two to progress to a healthy bone.  As the process continues the soft or cartilaginous bone shifts to a harder bone (trabecular).  This bone will now be evident on imaging and appear swollen with respect to the rest of the bone.  These phases of the healing process can last up to 3 months.  Within this stage you may be given the all clear from your doctor to remove any casts and begin using the affected area again.

Remodelling phase of bone healing

Within the remodelling phase you may have been given the go ahead from your doctor already to start using the area again in a safe manner.  This phase can be simply put as a use it to improve it principle.  As bone is formed around the injury, it constantly reshapes itself to provide more support where its needed.  This phase can last up to 2 years.  This length of time will not prevent you from doing the things you enjoy. Although it is important to understand that although we are back to activity, the bone is still recovering.

It is important to note that with bone healing you should always listen to the advice of your doctor as to when you can return to activity.  Furthermore, it is important to work with physiotherapists to help prevent other complications. Complications may arise, as well as maintain movement in the surrounding areas.

 

Following this a physiotherapist can begin to progress exercises to further strengthen the area and mobility following the prolonged time of inactivity. Contact us today and see how we can help you.

Exercising at home during COVID-19

Exercising at home during COVID-19

Exercising at home during COVID-19 1200 628 Ace Health Centre

Exercising at home during COVID-19 is important. Especially for our older generation who are scared to leave the hours. The wonders of the modern world mean doing this is much easier than it was previously. Youtube and tell health leaves no excuse for not having ideas or motivation. Heres not only some motivation but also some exercises you can do by yourself, and with a partner.

Squat your dog!

This one is a great way to have fun, and a great way to get fit and strong. People with small dogs have the advantage here!

 

The climb over and around your partner exercise challenge

Now this one is a little harder and does require a bit more skill and strength for both people. There are a few different options for the road you take around your partner just so you don’t get bored. See how many times you can do it and beat your own record. This is a fun way of exercising at home during COVID-19.

 

The Milk Bottle workout

Now, what can you find around the house to help you work out? That’s right! A milk bottle! Simple easy functional and effective. Plus you can allow the weight for each person. Check out this video for a few ideas.

The shopping bag workout

There really isn’t any excuse for not working out. This workout can be done by anybody at any age. This one is the definition of functional exercise. Now, who hasn’t picked up a shopping bag in their lifetime and put it on the kitchen side? Now its a way you can get strong and fit! Check out this vid for a few ideas.

The Shopping Bag Workout

This video does exactly what it says on the tin. Post any videos of you bustin these moves out in the carpark at the supermarket in the comments below for a week’s free training down here at the studio!

Posted by Alex Backhouse Strength & Conditioning on Friday, 28 September 2018

What else do you need for Exercising at home during COVID-19

So there you go. A few fun and functional ideas for home workouts for Exercising at home during COVID-19. Were in this together, so let’s come out of it strong and fit together! If you need more ideas then contact us for an exercise program. Contact our physios are qualified in exercise programs. The can help you exercise safely and effectively.