Did you know the older you get, the more noise your joints can make? Especially now with Covid-19 a lot of us are inactive, sitting in front of our computers for long periods, watching a lot of TV and reading book or with our devices.

We have all experienced this before when our knees snap when standing up, our necks crack when we turn our heads or our ankles pop when we rotate them.

You may think there’s something wrong with your joints when you hear them pinging away especially when the joint cracking is loud. According to orthopedic surgeon Kim L. Stearns, MD “creaking and snapping joints might be annoying, but they usually are nothing to worry about.” However; if there is constant cracking coupled with any pain or swelling, that can be a sign that something is wrong. If there is pain, you may have an injury that requires treatment from your therapist.

1. Why do my joints make noise?
The older we get, the more noise our joints make because some of our cartilage wears away as part of the normal aging process. Then these surfaces get a little rougher and so we get more noise as they rub against each other. What’s interesting is that the joint sounds can come and go, depending on how we position our bodies when we sit, sleep and how we move.

Cracking, popping joints are so common that is it one of the most frequent questions my clients ask me during their myotherapy sessions with me.

2. What’s that sound?
There are a few reasons why our joints snap and crack. When we go to the gym and do repetitive exercises we might notice a clicking or soft snapping sound each time we bend our arm or leg. This sound usually indicates that our muscle is tight, and is therefore rubbing and causing friction around the bone. The sound also could be coming from tendons rubbing over the bone. We can do gentle stretching to help reduce the snapping.

Did you know? The noisiest joint is your shoulder because there are so many moving parts and so many tendons that move over bones.

3. Why do my knuckles crack?
The cracking is the sound of gas being released from the joint, it’s called cavitation. The sound is coming from the compression of nitrogen bubbles that naturally occur in the spaces of the joints. The belief that cracking your knuckles is bad for your joints is an old wives’ tale. There is no science to suggest it’s bad for your joints.

One of the best ways to avoid creaking joints is to get up and move as much as you can during the day especially with the Covid-19 pandemic at the moment. The more you move, the more your body lubricates itself. When you have been sitting or being inactive the fluid in your joints don’t move and the more active you are, the more your joints lubricate themselves.

I guess you can say: Motion is lotion.

Here are the up-to-date hygiene and social distancing photos and explanations.

Our clinic hours have changed and I will be working on Mondays moving forwards. So I will be here from Monday to Friday 8am - 7.15pm and Saturdays 8am - 4.30pm. Robbie will be here Monday and Tuesday from 9am to 7pm.

The Federal Government has announced that as of midnight tonight (March 25th, 2020), in addition to prohibitions announced earlier this week, the following mandated closures will be in effect: Health clubs, fitness centres, yoga, barre and spin facilities, saunas, bathhouses and wellness centres (float centres fit into this last category).

Those who have a gift voucher, float package programs, myotherapy maintenance wellbeing programs or other promotional gift vouchers, all will be extended generously to accommodate this surreal situation.

Our top priority has always been the safety and well-being of our clientele. We have extremely high standards for safety and our commitment to cleanliness and disinfection will remain unwavering.

Now for some good news, our myotherapy service is still available and we are still REMAINING OPEN.

Here's how we are taking extra precautions at the clinic to provide essential myotherapy services.

OUR RECEPTION / WAITING AREA

• You will only be greeted by me and I will always be wearing a facemask for your full protection.
  
  
• I ask that if you have your own facemask, please put it on before coming into the clinic. If you don’t have one, I will provide you with one upon your arrival.
  
  
• Hand sanitiser will be available in the clinic. Upon your entry, I will ask you to wash your hands. This reduces the risk of anyone unknowingly transmitting virus particles to any surfaces like door handles, desk surfaces, etc.  
  
  
• With these precautions in place, you can feel confident, despite the fact there may have been a few clients in the clinic before you on any given day, there is very little risk of virus contamination of any surfaces.
  
  
• Any close social contact; shaking hands, hugs or other personal contact of any kind is strictly prohibited
  
  
• Social distancing (1.5 m) will be adhered to at all times.
  
  
• I am continually disinfecting and wiping down all surfaces after each client interaction including the EFTPOS and HICAPS machine, keyboards, mouse and telephones.
  
  
• I have now changed the reception area and took away 3 chairs for social distancing, all magazines, newspapers, using plastic cups again instead of my glass cups which I have come to love, hand sanitizer on the side table and signs on the wall. All this to reduce the risks on COVID-19.
  
  
• I have completed my COVID-19 Infection Control Training for VIC.
  

MYOTHERAPY SERVICES

• In each myotherapy room, there will only be two people, me and you. Any parent who has a minor can remain in the far corner of the treatment room to maintain social distancing at all times.
  
  
• I have spaced out ALL appointments so there shouldn't be anyone in the waiting room. This also gives us time to properly clean everything before the next client.

 

• I have purchased disposable face covers for the myotherapy/massage table which has been introduced to further reduce risks. The breathable non-woven fabric also breaks down easily in the environment after disposal, which is an added plus.

 

• On top of our treatment table, a paper towel cover which has been through a high-temperature treatment to guard against bacteria that provides a further barrier between you and the table.  Please note all towels are changed between clients, so there is never any contact with the actual table.
  
  

• After each client, the table is sprayed with disinfectant from top to bottom.
  

WHAT ARE YOUR RESPONSIBILITIES?

• If you are feeling unwell, experiencing respiratory and/or flu-like symptoms (including fever and cough), please call me on 9440 9453 or go online and reschedule your appointment, and please seek immediate medical attention.

 

• If you have recently traveled anywhere outside of the greater Melbourne area, please call me on 9440 9453 or go online and reschedule your appointment. Please note you are legally required to be in self-isolation and not venturing out in public spaces. Violation of this government mandate is punishable with a fine and/or potential imprisonment.

 

• There will be no penalty for cancelling a booking at anytime should you come down with any flu-like symptoms or have been in close proximity with someone who has. Please do so with respect and understand that no-shows or late-cancellations are devastating to small businesses. This is a trying time for everyone. It will pass and we are in this together.
  
  

RESOURCES TO HELP YOU
Department of Health guidelines
About the coronavirus

Updated Daily
The most current medical advice and official reports.

World Health Organisational
Getting workplace ready for coronavirus.
 
Educational videos
Great video's explain everything related to coronavirus

Washing your hands
How to wash your hands

Hand Sanitiser
How to protect yourself and others from the virus by making your own hand sanitiser.

Your Mental State
How to transform your current anxieties and fears.

Contacts
National Coronavirus Health Information Line on 1800 020 080. It operates 24 hours a day, seven days a week.
Phone number of each state or territory public health agency

If you or anyone you know needs help:

• Lifeline on 13 11 14
  
• Kids Helpline on 1800 551 800
  
• MensLine Australia on 1300 789 978
  
• Suicide Call Back Service on 1300 659 467
  
• Beyond Blue on 1300 224 636
  
• Headspace on 1800 650 890
  
• ReachOut at au.reachout.com
  
• Care Leavers Australasia Network (CLAN) on 1800 008 774
  

With the Coronavirus  (COVID-19) outbreak there has been a storage of hand sanitisers and are extremely harder to find. The solution is to make it yourself until they become available in stores. Click here to read more.

Cleanliness and hygiene have always been our top priority especially being in the health and wellness industry-changing people’s lives every day. Now with the current situation and concerns around the Coronavirus (COVID-19), it is even more important and relevant to you. Read more by going onto our website

Have you ever wondered what manual lymphatic massage is and how it works? Did you know it has been around since the 1930s?

If you want to know more about lymphatic massage read the article by clicking here. It gives you a great description and explanation.

This article was provided by Dr Marc Dussault of Exponential Programs.

Melbourne, 20 January 2020 – Inner Outer Health Pty Ltd introduces an attractive, simple and more affordable room renting alternative for professional health and wellness practitioners looking to service their clients in professional and inviting rooms in a prime location and pay only for what they need under a new and easy PAY-AS-YOU-GO offer.

Professional health and wellness practitioners providing lymphatic massage, nutrition or dietary advice, yoga, traditional Chinese medicine, oncology massage, pregnancy massage, relaxational massage, acupuncture services, life coach services, podiatry services, and GP, psychology or counselling services can now practice their craft in a professional and supportive business environment on an affordable hourly basis, for as little as $20+GST.

The unique offer is provided by Inner Outer Health Pty Ltd “to allow our clients to have access of other health professionals all under the one roof as a one-stop, holistic solution, for our clients to save time and energy and gain access to a wider range of health professionals” explains Lena Yammine the clinic’s founder and practising myotherapist.

“I started offering a variety of massage services from my family home back in the early 90s a couple of days a week while I was working at three different clinics,” says Yammine, “Even though I eventually wanted to start my own business, I knew I needed to gain experience from other health clinics and access their client base to develop my craft. Now, I am returning the favour to the community.”

“Very early in my career, I realised the importance of both inner and outer health and my vision has always been to create a multi-disciplinary business offering complementary therapies that allow my clients to reach their ultimate state of mental, emotional and physical health,” explains Yammine.

Practitioners who secure a room will gain access to the clinic that is protected with high fidelity security cameras, rooms with comfortable seating and roller shutters for privacy, professional floatation therapy tanks, modern air-conditioning/heating, all within walking distance from shops and the train station, a bus stop right on its doorstep and lots of FREE onsite parking for staff and clients. Yes, free parking!

“Treatment rooms are usually offered on a full-day, half-day, weekly or monthly basis,” says Yammine “which can be substantial for a small business owner looking to test the waters or grow a business. Our offer is designed to support professionals to practice out of an established location without having to outlay a large investment or enter into a long contractual agreement.” 

This offer is ideal for experienced professionals looking to relocate or expand their business as well as new health professionals going out on their own.

For more information, visit https://www.innerouterhealth.com.au/room-rental.html 

The festive time of year is upon us once again! We would like to take this time to let you know that we will be closing our doors over Christmas from Sunday 23rd December and re-opening Monday 7th January 2019.
 
Gift Vouchers
Not sure what to get a loved one for Christmas this year? Don't have time to look around at the busy shops. Buy an instant gift voucher by clicking on the BUY NOW  and have it sent directly to your inbox. Otherwise you can come into our centre and get your gift vouchers from us personally.*
 
Booking Online
If you would like to make an appointment before the break or start your new year with us, feel free to call us on (03) 9440 9453 or book online at any time.

Inner Outer Health would like to thank all our loyal clients for your continued support throughout the year and we look forward to seeing you in the NEW YEAR.




*Gift Voucher Terms & conditions - vouchers expires within 12 months, available Mon to Fri 10am – 6pm, limit of 1 voucher per person, but you can buy multiple vouchers for your husband/wife, family member or friend.

This week we are talking about menopause, and how women experiencing this change can benefit from regular massage or Myotherapy treatments!

What is Menopause?

Menopause is a term for the cessation of regular menstrual periods in women. In most women, it is accompanied by a host of other physiological and emotional changes. 

Most women go through menopause between the age of 45 and 55, with symptoms starting anywhere from around age 35. Throughout this time, your body is starting to change physically, emotionally and hormonally. Additionally, at this stage in a woman’s life she is often under a lot of stress, usually dealing with kids, work, finances and other responsibilities.  On top of that, a slow decrease in oestrogen can contribute to emotional, physical and psychological changes. For example, BMI (Body Mass Index) increases, bone density decreases, and metabolism slows down.  Other symptoms include hot flushes, night sweats, mood swings, joint pain, sore muscles, hair loss and brittle nails. These changes and stresses can leave women feeling tired, low in energy, foggy headed, and can also cause insomnia and a lack of libido. 

​But don't worry! It's not all grim. We have some suggestions for riding out this change with pleasure, self-love and grace.

How can massage help?

For many years people have been using massage as a way of relaxing the mind and body.  Massage is a great way to focus on your body and become aware of any imbalances that may be occurring in the muscles. With so many changes occurring in the body during menopause and perimenopause (premenopausal stage), the body can easily become misaligned, tight, sore and achy.  Massage or Myotherapy can relieve muscle tension and help to realign the body.

Your massage/Myotherapist will assess your posture and look at any alignment problems you may have. From this they will be able to determine what type of treatment you need.  While remedial treatment is usually aimed at correcting alignment and aiding recovery from any physical ailments you may have, other benefits my include:

• Improved circulation
• Enhanced quality of sleep
• Reduced fatigue
• Heightened mental alertness
• Increased joint mobility and flexibility
• Promotes healing of soft tissue injuries
• Stimulation of the lymphatic system

 
Massage can also lower blood pressure and body temperature which may help with reducing symptoms such as hot flushes and foggy head.
 
Thinking about booking a massage or Myotherapy session?  Book online or call us on 03 9440 9453 for more information. Our receptionists will be more than happy to answer your questions and help you discover what type of massage treatment will be best for you.
 
For a list of the types of massage treatments we have available click here.

This week we are exploring Legg-Calve-Perthes disease (pronunciation: LEG-kahl-VAY-PER-theez).

The onset of Legg-Calve-Perthes disease occurs during childhood, and is five times more common in boys than girls. The condition affects the hip, where the thighbone (femur) and pelvis meet the acetabulum in a ball-and-socket joint. The initial signs and symptoms usually include limping, pain and stiffness in the hips. So if your child complains of hip pain or limited motion, it's definitely worth checking out with a doctor or specialist. The condition is treatable, but time is of the essence!

So how does Perthes disease work?

Legg-Calve-Perthes disease is caused by insufficient blood supply to the ball part of the thigh (the femoral head). Without sufficient blood flow, the bone begins to die, which can cause easier breakage and longer healing times.

The head of the femur comes in different shapes and sizes. Some femurs resemble a mushroom, some are narrow and rigid, and others are flatter. But it’s just not the femoral head that can vary. The acetabulum (the socket part) itself can be abnormal, which adds to the problem.

Treatment:
​
Perthes is a structural disease, which means it often requires surgery.  Hip surgery can involve shaving the head of the femur and the acetabulum itself to create a more perfect joint and socket union. Severe cases of Perthes in older children may require leg casts in an abduction position (legs separated from each other), so the head of the femur sits perfectly in the socket while it heals correctly. Other options can include doing a femoral osteotomy to older patients that suffered the disease during adolescence and still have the deformity of head of the femur. Left untreated, children with Perthes disease often develop arthritis of the hip. So treatment early on is in the child's best interests.

What can Myotherapy do to help?

Myotherapy can help patients post-surgery, rebuilding the muscles and preventing muscle loss with the help of correctional exercises. Hands-on treatment to the hip and surrounding muscles close to the hip can also be beneficial to the post-surgery recovery and pain management. As with any kinds of surgery or injury, there may be a build up of scar tissue which may restrict range of motion of the hip. Myotherapy is an excellent option for improving post-surgery mobility.

Have you or your child suffered from Legg-Calve-Perthes disease? Do you experience ongoing pain as a result? If so, book in to see a Myotherapist today!

References:

​http://morphopedics.wikidot.com/perthes-disease

http://www.medicalgeek.com/orthopedics/20019-legg-calve-perthes-disease-overview.html

So there it is, our brief breakdown of chronic inflammation! If you have any more questions, or would like to begin the journey of healing your own chronic inflammation today, book online to see our wonderful Myotherapists!


 
References
 
http://www.medicalnewstoday.com/articles/248423.php
 
http://www.lifeextension.com
 
http://scdlifestyle.com
 
http://www.nutritionalwellness.com/archives/2006/jul/07_proteolytic.php
 
http://authoritynutrition.com/top-10-evidence-based-health-benefits-of-turmeric/
 
http://www.wellnessresources.com/health/articles/boswellia_an_anti-inflammatory_with_multiple_talents/
 
http://jonbarron.org/herbal-library/nutraceuticals/boswellia-serrata#.VrQJ1lI1jUU
 
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72
 
http://bembu.com/anti-inflammatory-foods
 
http://www.livestrong.com/article/372839-is-green-tea-an-anti-inflammatory/
 
http://www.teamjp.net/health/foodinflammation.shtml
 
http://authoritynutrition.com/10-proven-benefits-of-blueberries/
 
http://www.chicagonow.com/clean-convenient-cuisine/2010/09/best-and-worst-top-10-most-inflammatory-and-anti-inflammatory-foods/
 
http://wellnessmama.com/2245/health-benefits-fermented-foods/
​

At Inner Outer Health, many of our clients come in for massage and myotherapy seeking treatment for upper back and neck pain. The pain can result in headaches and migraines, and even referral pain or numbness down the arms.

A good percentage of these clients are working in environments that require them to have their arms forward and/or down - sitting at a computer, for example.  This can cause the back to slump and the shoulders to round forward, resulting in tight/shortened pectoral muscles, particularly the pectoralis minor.

This underappreciated muscle is the cause of so much of that pack and neck pain - but luckily, it's easy to stretch, and doing so regularly can help relieve stiffness and soreness everywhere!

Dr Jacob Harden from the USA has posted a fantastic pec stretch on Instagram that is guaranteed to help open up the chest area and alleviate sore shoulders, upper back and neck.

The key to success with this stretch is to make sure you do it every day.  We spend hours in the same position at work every day, so we need to reverse it with multiple stretch sessions throughout the day. Watch the video below!

Here’s how to do it:

• Find a broomstick or long pipe.
• Lay down on your back on an elevated surface such as a bed, table, massage table or weight lifting bench.
• Keep the spine in neutral alignment by ensuring that the ribs don’t rise up and the back doesn’t arch too much.
• First take a wide grip on the stick with boths hands, with the palms facing up.
• Whilst keeping your arms straight, slowly move the stick down towards the floor (above your head)
• If this doesn’t give a strong enough stretch bring the hands in closer to each other slightly and try again. Repeat this until you feel a good stretch.
• Once you have found the right position repeat the movement going up and down with your arms making sure you keep your neutral spine position.  
• Approximately 10 - 15 repetitions is recommended.

Watch the video and read the comments on the side of the video for more information.


For more information about pec stiffness and soreness, or if your pain is persistent, book in for a session with our amazing myotherapists today!

Are you struggling with aches and pains from carrying your growing baby?


Many parents of babies and young children are surprised by the degree of back, neck, hip, shoulder and wrist pain they experience on a daily basis, caused by simple tasks like picking the baby up from its crib, carrying the baby around, lugging heavy nappy bags, nursing, and even pushing a pram. And as your baby grows, the problems can get worse.

But luckily, there are some easy ways to improve your baby-lugging technique and as a result experience much less discomfort! In this post I’ll explore some back-friendly alternatives to the regular actions that are causing you pain, to help you strengthen and care for those crucial baby-wrangling muscles.

How to carry your baby:

The market is awash with ergonomic baby carriers and slings, and there are plenty of products designed to protect your back while you carry your bub. Reading reviews and talking to other new parents can be a great way to sort the wheat from the chaff and find the perfect baby carrier for you.

But what about when you’re just carrying the baby around the house or for short distances?

Research into indigenous cultures around the world conducted by Esther Gokhale indicates that all those fancy contraptions aren’t necessary - that instead, with good posture, and making sure to use major muscle groups to support the baby’s weight, babies can be comfortably carried for long periods in ways that strengthen your muscles and also aid the child’s posture.

• For babies under 6 months of age, she recommends carrying the baby on your side without jutting your hip out, and supporting the baby’s weight using your bicep rather than your wrist or hand, with the hand palm-upwards. Keeping your shoulders open and your spine straight in this position is important for your posture and your breathing, and the palm-up hand position improves circulation through the supporting arm. Switching sides when you begin to tire will ensure that you’re not overburdening one side. This position also encourages an upright spine in the child, which will lessen your load.
• For babies over 6 months, Gokhale suggests using a cloth wrap (or conventional baby carrier if you prefer) to carry the baby on your back, distributing the weight between your shoulders and hips and keeping the baby as close to your spine as possible. As the baby grows you will need to continually readjust the straps of your carrier or the position of your sling to make sure the weight is being borne comfortably.

How to pick up and put down your baby:

Take it nice and slow while you get used to the new motions, and pay attention to which muscles seem to be working the hardest. If you’re bending to pick up your baby from the floor, use your legs rather than your back to bear the load.

• Bend your knees and squat, keeping a straight back.
• Lift up your baby and pull it close to your body.
• Straighten your knees to stand.

This will prevent your from straining your back, neck and shoulders. Since this is a motion most parents do many, many times a day, every little bit adds up.

The method for putting your baby to bed is very similar.

• Hold the baby to your chest.
• Stand with your feet hip-width apart in front of the crib.
• Bend your knees before lowering the baby in your arms.
• Tuck your tailbone and tilt the pelvis to activate your core, and avoid twisting where possible.

To pick your baby up from the crib, perform the same action in reverse.

How to nurse:

Sit in a straight-backed chair rather than slumping on the couch, and try to keep an upright spine. Placing a rolled up towel or a pillow behind you can help. Bring the baby up to you, rather than hunching to reach the baby. Pillows and other methods for propping up the baby can assist with this.

Other helpful tips:

• Regular massage or myotherapy can help you to reset your body, relax your muscles and prevent long-term pain and injury from the day-to-day strain of carrying your child. These services are not a luxury - they are a crucial part of taking care of your body, which is just as important as taking care of your child’s health!
• Stretching can make a huge difference in counteracting pain and injury as well as improving your posture and baby-carrying technique.
• Use your baby, the weight you will be carrying most often, in your strengthening exercises! These simple exercises, using your baby’s weight to strengthen your core, back and legs, are an easy and practical way to fit some exercise into your busy parenting schedule, and to make sure your body is primed for the movements it performs most often.

Let us know in the comments if you’ve discovered any other tricks or tips that work for you. And don’t hesitate - book in for regular myotherapy and massage and take care of your body! Where would you, or your baby, be without it?