Shoulder pain is very common amongst the swimming population. Swimmers shoulder also known as impingement syndrome, is an inflammatory condition of the narrow bony space in the top of the shoulder. See the diagram below.

The rotator cuff tendons as well as the biceps tendon can become irritated as they pass through or next to this space as the space is compromised by poor technique, weak muscles, or postural position. The friction caused in this area causes inflammation and pain in the front of the shoulder.

All phases of the swimming stroke can impact on this part of the shoulder and cause problems. We have listed the top risk factors for developing shoulder pain so next time you are in the pool think about your freestyle technique to see if you can maximise your positioning to increase your power as well as protect your shoulder.

Top Risk Factors

1 One sided breathing

2 Over reaching your stroke

3 Crossing your midline with arm as you pull through

4 Hand higher than your elbow when the arm exits the water

5 Over developed muscles at the front of our chest, weak muscles at the back of the chest

6 Overtraining; swimming with fatigued muscles

7 Reduced mid back rotation

8 Turning your palm out as your hand enters the water

9 Use of hand paddles when the arms are not strong enough

10 Use of kick board if mid back is too tight.

How can Physiotherapy help?

It is important to note that if you get persistent pain in your shoulder whilst swimming, you need to stop swimming and get the shoulder assessed by your Physiotherapist.

We will need to determine if you have any damage to the tendons. We will also make sure your shoulder and surrounding muscles are not too tight and identify any exercises to help you strengthen the shoulder and maximise your swimming technique!

Written by Lucy Tighe

From Sydney Road Physiotherapy

Swimmers Shoulder (Impingement Syndrome) is a post from: Group Fitness Training Sydney

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Many people are addicted to socially acceptable addictive substances such as cigarettes, alcohol or even sugar and caffeine whether it be coffee or energy drinks.

(Yes, Alcohol, Nicotine and Caffiene are categorized as drugs!)

Alternatively, people can be addicted to more heavy narcotics such as Heroin, Ice, Cocaine or prescription drugs.

Regardless of the addiction, all of these addictive substances can play havoc with your health, leading to insomnia, anxiety, poor liver function and erratic moods to name a few.

There is a natural solution at hand – Ear Acupuncture or Auricular Acupuncture. Did you know Ear Acupuncture is used for Substance abuse and detox? Ear Acupuncture is used world wide as a prevention and treatment for people addicted to Nicotine, Alcohol, Caffeine, Prescription drugs and hard drugs alike.

In the U.S. The National Acupuncture Detoxification Association (N.A.D.A.) is devoted to helping people detox using acupuncture and has lots of evidence based research on how it works.

According to N.A.D.A, using Functional MRIs to assess, Acupuncture causes a response in your Central Nervous System and several areas of your brain. It has a regulatory effect on the regions of the brain involved in stress responses.

Acupuncture has been shown to reduce the reward mechanism of drug taking by 3 methods:

1.    By reducing dopamine (relating to pleasure and motivation- which in drug addicts uptake of dopamine is disordered and needs to be regulated, hence using acupuncture)

2.    By stimulating serotonin, opioids & GABA (all related to dopamine release – natural opiates)

3.    Stimulating Natural endorphin release (body’s natural opiates)

There is supporting evidence that Ear and body acupuncture can also assist relief of signs and symptoms associated with drug withdrawal such as body aches, insomnia, cravings, anxiety and depression.

The NADA protocol is needling 5 acupoints in the external ear – Lung, Liver, Spleen, Ear Shen Men and Sympathetic Nervous System. A consultation can be followed up with mobile acupoint stimulators such as tiny ball bearings or “seeds” stuck to the ear in the same point locations. This allows for easy access when any of those cravings or associated symptoms surface, you can press the seeds to stimulate the acupoints. If you feel you’re addicted, try Ear Acupuncture today for relief.

Reference: http://acudetox.com/nada-protocol/news-and-resources/15-online-resources/114-ear-acupuncture-for-addictions-evidence.html

By Katika Funnell Acupuncturist and Chinese Medicine Practitioner
B.HSc. TCM(UTS) Cert. TCM(China) DRM Member ATMS 0414 459 659

The Family Wellness Centre (02) 9938 1090

How Ear Acupuncture can help you detox or beat addictions is a post from: Group Fitness Training Sydney

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1 1/2 cups rolled oats (or spelt oats or use your favourite muesli)
3/4 cup plain flour (I use organic wholemeal spelt flour from Woolworths)
1 cup dried fruit – I use a mix of berries or whatever I have. Dates are a favourite.
1 cup unsalted nuts – anything you want ( chop them up or dry roast a bit if you like)
1/3 cup sesame seeds (or LSA or chia seeds etc)
1/3 cup desiccated coconut
1/2 cup water
2T brown sugar
50 grams butter
3-4 T of honey or golden syrup, maple syrup would work too. A combo of all of you like.

Preheat oven to 180 degrees or 160 fan forced
Grease a tin well (about 25 x 25 but whatever you have will work)

Put all dry ingredients in a bowl

Melt butter in a pan. Add water, brown sugar, honey/syrup and stir over low to medium heat until sugar dissolves.

Pour into dry ingredients and mix until all combined.

Pour into baking tin and push down – use your hands if you need. I find it easier.

Bake for around 20 mins. Check after 15. Do not overcook as will dry out.

Allow to cool completely before cutting as needs to set.

Cut however you like, bars , squares.

Store in container in fridge to keep longer. You can freeze this too.

From The Amazing – Emma Hicks

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Here is a post from the Surf Life Saving website that has some information about Melanomas and is a good reminder that while outdoors between 11am to 3pm particularly we need to be vigilant about sun protection.

As you read the article below, remember that we also need some sun exposure, particularly the UV B rays. See this previous post about sun exposure. or this one talking about vitamin D.

Mick

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Take on the fight against Melanoma is a post from: Outdoor Fitness Training Manly

I love cooking with oats.  They are one of the best complex carbs rich in soluble fibre, that can help lower blood cholesterol and have  a low GI ranking providing long lasting energy. The addition of Chia seed help stabilize the hot-cake mix, but you could also use ground flax seed ( linseed ) as it will do the same job.  Both Chia and linseed contain essential omega 3 essential fats. They are called essential fatty acids (EFAs) because they are critical for good health and your body cannot make them on its own, so they must be obtained from the food we eat.  Omega 3′s can help lower cholesterol, reduce high blood pressure, improve symptoms of arthritis as well as mental health.  The brain is 60% fat and needs omega 3 to function properly which is why it’s a great idea to throw these wonderful seeds into everyday recipes we make at home.

1  1/2 cups 375 g  good quality ricotta
1/2 cup 125 ml   milk
4 organic free-range eggs
1 1/2 cups 140 g   rolled oats
1 teaspoon baking powder
2 teaspoons Chia or linseed

Combine ricotta, milk, egg yolk, oats, chia and baking powder.  Leave at least 1 hour to soften and allow the oats and chia to absorb the milk.  Fold in lightly whipped egg white.  Cook hot-cakes over a low – medium heat for about 2 – minutes each side or until the centre is cooked through.  A nice idea is to sprinkle one side with rolled oats before turning over for a rustic effect.  makes 8 pancakes

Nutrition per pancake:

Protein: 11.2 g

Fat: 9 g

Carbs: 12 g

760 kj / 182 calories

Serving ideas:
Strawberries and organic maple syrup
Eco banana and a little honey + bio yoghurt

By Teresa Cutter – The Healthy Chef

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Oatmeal Pancakes is a post from: Outdoor Fitness Training Manly

This weekend just gone we got together for one of my favorite local events the Quadathlon.

We had fantastic weather for the day and everyone was in good spirits as we started with a mini sprint for the kayaks.

The first leg was a kayak to Reef Beach and back 2.4km

Then a bike leg either to Dee Why and North Head or just up North Head

Third leg was running and consisted of a run up North Head or along the Fairlight track.

The final leg was two laps of the swim area, or a cool down dip in the water.

There was a great turn out and everyone had some fun. There were some veterans on the course setting new personal bests and there were first timers as well.

Please find a few photos below of the day.

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Today, the term “Irritable Bowel” is used a lot in conversation about digestion, whether someone is just having bloating, indigestion, or irregularity with their ‘plumbing downstairs’. But what IS Irritable Bowel Syndrome or IBS?

The symptoms of abdominal pain & cramping, bloating, indigestion, constipation and diarrhoea associated with IBS are a result of a change in gut motility or abnormal movement of the bowel. The bowel is sensitive to external stimuli such as stress, drugs and diet, and in response to these triggers, the contractions of the gut (peristalsis) become harsh or spasmodic.

There are two main types of Irritable Bowel Syndrome or IBS.

1. Spastic Colon – Bowel movements ARE NOT happening.

Where the bowel muscle has gone into spasm, producing severe abdominal pain, constipation.

1. Painless Diarrhoea – Bowel movements ARE happening, perhaps too frequently.

Where the bowel muscle is contracting quickly and motions are loose and urgent.

All in all, there is irregularity in the Bowel and this needs to be regulated. This is where Chinese Medicine can come in handy to relieve the effects of IBS regardless of which phase you’re experiencing.

Regulating the Liver Qi

The medical classics describe the Liver to act like “a general in the army”, directing the flow of qi, evenly and smoothly. When the Liver is depleted or overactive, this balance of smooth flow of qi is disrupted and can cause symptoms as seen in IBS. Generally your digestive qi begins with food put in your mouth, you chew and swallow it, it passes through your oesophagus, stomach, small intestine and large intestine before your body eliminates the waste products it doesn’t need – this is a downward direction, from head to the elimination route. To compare Western and Eastern Medicine as above, Spastic Colon would mean the Liver Qi is NOT flowing or stuck and needs to be moved. In the case of Painless Diarrhoea, the Liver Qi is moving too fast and needs to be regulated and normalised. Restoring the smooth flow of the Liver Qi is part of the IBS treatment plan in TCM.

Si Ni San – Translated as: 4 Herbs for Counterflow Formula

Chai Hu, Bai Shao, Zhi Shi, Gan Cao.

Chai Hu the Chief herb normalises the qi dynamic and course Liver Qi,

Zhi Shi the assistant herb moves qi and disperses bind,

Bai Shao, the support, nourishes the Liver and protects Yin,

Gan Cao, the courier herb moderates Liver Qi and softens the hard abdominal pain.

This TCM herbal formula is an example of one way to regulate Liver Qi and also the bowel movements in the case of IBS. Studies show that this particular formula also protects gut mucosa, protects the Liver organ tissue from injury and reduces Liver Fibrosis, meaning that helping the Liver, helps the functions of the Liver including digestion.

Liver 13 (Acupoint) can be used in an acupuncture treatment to help relieve IBS sufferers because it “Regulates the middle and lower area (meaning the abdomen and intestines), regulates Liver Qi. ; This description also begins to paint a picture of IBS: “Indications include injury to Stomach and Spleen from overindulgence in eating, focal distention, drum distention, distention and pain of the abdomen, no pleasure in eating, undigested food in the stool, rumbling abdominal noises, diarrhoea and constipation.”

It continues: “Diarrhoea due to Liver- Spleen Disharmony is distinguished by two main characteristics. The first is that the diarrhoea is preceded by distention and pain and relieved after passing stools. The second is that the diarrhoea frequently alternates with constipation, for which this point is also indicated. This pattern is frequently encountered in Irritable Bowel Syndrome…”

The signs and symptoms of IBS can be relieved with many more herbal formulas and acupuncture points such as these. Maintaining even flow of Liver Qi will bring great relief to anyone suffering IBS and its associated symptoms. Determining exactly what is going on with the Liver Qi is through the use of the tongue and pulse readings by a qualified TCM Practitioner. Suggesting TCM to someone you know who suffers IBS can be the breakthrough they’ve been waiting for.

For more information on IBS contact Katika at Family Wellness Centre today! 9938 1090

Getting to the guts of IBS with Chinese Medicine is a post from: Group Fitness Training Sydney

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When you’re doing physical exercise, especially sustained exercise, you tend to work up a hunger. Unfortunately this can lead some of us to eat unhealthy food just when we should be eating something rather better for our bodies. Luckily, there are some remarkably simple ways we fill that hole in our stomachs while staying healthy.

Firstly, consider what sort of exercise you are going to do. If you’re running or swimming, you won’t want too much food sloshing around in your stomach even if you do need the energy. This means it is best to start with some slow burning carbohydrates some time before you exercise. Firstly something like wholemeal pasta, potatoes on the night before and oatmeal for breakfast. However, if you’re going on a long-distance cycle ride or a day long trek, you will regret it if you don’t eat a large breakfast.

You don’t have to be an MD or health care expert for Aviva Life to remember the power of fresh fruits. There is a very good reason you often see tennis players snacking on bananas, they are relatively easy to digest and give a slow burn of energy. All other fruit are good too.

Dried fruits are a great for endurance events. This will make them much easier to carry for starters, but also concentrates the natural sugars which is perfect when you have depleted your body’s reserves. You’ll know if you are missing out on sugars as you will feel spacey, irritable and low on energy. This is known as a hypoglycemic episode and can be serious enough to lead to unconsciousness, but is more likely to just reduce your physical effectiveness.

Drinks – You should not drink alcohol the day before any strenuous exercise as it will make you dehydrated. Water is probably the best re-hydration while you are actually exercising, but afterwards, a sports drink will replace the glucose, minerals and vitamins you have lost. You can easily make your own by filling your water bottle with a quarter of orange juice, filling with water and adding a pinch of salt. This can also help prevent cramps too.

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What is Qi?

In the world of Acupuncture and Chinese Medicine, practitioners talk about Qi, but what exactly IS it?

You can move stuck Qi, Tonify Qi when it’s deficient, sedate excessive Qi and then there’s rebellious Qi when its flowing in the wrong direction, but what does that all mean?

The ancient classical definition of qi is an “air like vapour”. Many journalists’ articles claim Qi is simply “energy” and other definitions include “Life force” or “Vitality”. When I started learning about Chinese Medicine, I was curious about what Qi was, where it was in the body and how it worked. Only by treating patients in clinic, and applying the time tested theory of Chinese Medicine did I start to see predictable patterns in how Qi worked.

I would say that Qi can be all of the above definitions. I know this can confuse the Western way of thinking, so I will try to explain!

Qi takes many forms in the body. Water is a good analogy for Qi, taking many shapes and forms and mirrors the similar dynamics of Qi.

For example, like Qi, Water can be stagnant and cause problems including dampness or toxicity, it can be deficient in the case of drought, it can flood and cause destruction, and counterflow (think of a blocked drainpipe), it can be light taking the form of mist, it sometimes has a flow rate and force as in hydro dynamics and is essential to support and sustain life. Qi can do all of this too, but all from inside the body. This is how and why the ancient concept of Qi is relevant to modern day health and wellness.

To illustrate this, in the body, when Qi is stuck, you can get symptoms of pain in a particular part of the body such as headaches, bloating, constipation and feelings of tension, frustration and “stuckness” in life or work.

When qi is deficient you will see signs of fatigue, lethargy and wanting to sleep too much, digestion will be weak, resulting in loose bowel movements and undigested food. Craving sweets to source quick hits of energy will be common here as well as a weak or quiet voice

Excessive Qi could manifest in someone who feels like they’re running hot all the time, kicks the covers off, has a red face most days, a fiery temper with a short fuse that yells a lot. Frequent skin breakouts, wide awake at night and trouble sleeping is common in this picture.

Rebellious Qi will show up as Qi going in all the opposite directions from its natural flow, nausea, vomiting, acid reflux, burping, bloating, constipation for many days or weeks at a time.

Let’s look specifically at Lung Qi. Lung Qi does take the form of vapour, if you exhale onto your hand or onto a window pane you will notice moisture. If you can breathe, you’re alive, and that means you have the ability to produce Qi and this in turn sustains your life.

Some of these syndromes are more common than others and seeing a fully trained Traditional Chinese Medicine (TCM) Practitioner will help determine WHAT YOUR Qi is doing.

So How do I find out what my Qi is doing?

80% of my clients come to me with a physical problem that is troubling them and whether its pain, an injury or a digestive complaint, I can read or take your pulses and look at your tongue to check in and see what your qi is doing. If your qi is flat, tired, tense, over active, underactive or stuck in a particular place in your body, it can show up in the pulse and tongue readings.

The other 20% of my clients might not have anything specific wrong with them but just might feel like an energy boost or relaxation treatment. Taking the pulses will still give me an idea about the degree of fatigue, stress or tension. Either way using the pulse and tongue reading can give more insight into what your qi is doing, explain why you feel energetic or tired, and for an acupuncturist will influence the treatment and acupoint or herb selection.

Treatment principles to help people feel better and resolve health problems in TCM have a wonderful simplicity to them. If qi is low, we supplement or tonify it, if Qi is over-active or excessive, we can sedate or calm it, if Qi is blocked we can move it, if Qi is rebellious we can direct it in the right direction. Using acupuncture and herbs, Practitioners can influence and direct the Qi where it needs to go and when its flowing properly, the person will see an improvement in their symptoms and wellness.

”Qi is the energetic, dynamic and changeable aspect of all observable activity in the body. There is no real equivalent in the Western Tradition.” David Legge, Close to The Bone – The Treatment of Musculoskeletal Disorder with Acupuncture and Traditional Chinese Medicine.

The concept of Qi is the basis for all teaching about Chinese Medicine, historically and in the modern world. It is a different paradigm of thought to the Western Medical model and intrigues many physicians. Acupuncture and Chinese Herbal Medicine has been explored and studied in clinical trials by Western Medical minds to find out exactly how and why it works. The concept of Qi is hard to see, look for and analyse. Taking another analogy, Wind is another good way to explain the concept of Qi; you can’t see it, but you can feel it and see how it influences things in contact with it. A tree will bend in the breeze, you can feel it on your face. A TCM Practitioner is constantly using the tongue and pulse to monitor the Qi dynamic and watch how it influences your health.

Speak to a TCM Practitioner to find out more about Qi, or Pulse and Tongue reading and what your Qi is doing today!

By

Katika Funnell Acupuncturist and Chinese Medicine Practitioner
B.HSc. TCM(UTS) Cert. TCM(China) DRM Member ATMS 0414 459 659

(02) 9938 1090

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Merry Christmas to all, safe traveling and time for a rest from work.

Training starts back on Monday the 9th of Jan at 6am

• Eat, drink and be merry in moderation
• go for a walk with the family
• perhaps try some summer activities like kayaking or paddle boarding
• Use the bikes if you are going to the beach (easier to find a park)
• Keep hydrated

Refer a friend to start in the new year and they get 2 weeks free training.

Mick

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