Tips to Create Health Habits Successfully!

Did you make a New Year’s resolution? Has it been difficult to maintain?

Establishing new habits can be a challenge. If you’re trying to form healthier habits, we’ve compiled a list of useful strategies to help you stay committed.

  1. BEGIN WITH SMALL STEPS:

    To achieve lifestyle changes, start with small, attainable steps that seamlessly integrate into your daily routine. Once these changes become habitual, progress towards more challenging or significant goals.



  2. PRIORITISE PREPARATION:

    Initiating a change is most successful if we have a strategy around implementing, and the removal of obstacles and barriers. Identify optimal times to implement changes and establish routines, such as early morning workouts or immediately putting on workout gear upon waking.



  3. EMBRACE CONSISTENCY:

    To establish healthy habits, flexibility is important in accomodating unexpected circumstances, yet unwavering consistency is the linchpin to solidifying habits that endure.



  4. PERSIST AND PERSERVERE:

    Maintain persistence towards long-term success, even during times of low motivation. If progress stalls, aim to improve the subsequent week. Keep track of progress and celebrate small victories along the way.



Self Care During the Silly Season!!!

This time of year can indeed be overwhelming, especially with the holiday season approaching. It is common to feel stressed, anxious, and exhausted during this time, as we juggle various responsibilities and obligations. That is why it is crucial to prioritise self-care and make it a regular part of your routine.


Self-care can take many forms, and it is important to find what works best for you. Some suggestions include taking breaks throughout the day to rest and recharge, practicing mindfulness or meditation, engaging in physical activity, eating well-balanced meals, getting plenty of restful sleep, and spending time with loved ones. Additionally, consider incorporating activities that bring you joy and relaxation, such as reading a book, listening to calming music, taking a soothing bath, or indulging in a hobby you love.


In the midst of the holiday chaos, setting boundaries becomes vital. It can be helpful to assess your commitments and obligations, and learn to say no to those that do not align with your priorities and values. Remember, it's okay to decline invitations or scale back on certain activities to maintain your mental and physical well-being. By doing so, you create space for fulfilling self-care practices that truly nourish your soul.


Remember that self-care is not selfish; it is a necessary component of maintaining good mental and physical health. By taking care of ourselves, we are better able to show up for others and enjoy the holiday season to its fullest.

So, take some time for yourself, fill your cup, and have an enjoyable and safe festive season!

Rehabilitation isn't a linear process..

As I currently manage my own injury, it got me thinking about how easy it is to get off track with our rehabilitation when things don’t go the way we expect…. 

Recovery from an injury can be a challenging process.

Many people’s expectations of rehabilitation is that once an injury begins to heal the process will continue along an upward trajectory, getting better and better. 

Unfortunately in many instances this is not the case. Recovery from an injury is not a linear process and many factors such as; nutrition, behaviours, stress, sleep, beliefs, cognitions and emotions can influence it. 

Pain is also a major influence on our rehabilitation. Understanding that pain is a multifactorial experience and often unrelated to tissue damage is very important in ensuring you are confident when implementing your management plan. My earlier blog ‘Pain is an alarm’ provides more information about what pain is. 

If your pain and or symptoms have flared, or your progress has plateaued it is very easy to become disheartened and at times distressed about what is going on. 

It is common to feel frustrated, anxious or down. Your sleep can be negatively impacted, in turn influencing your thinking and general wellbeing. These feelings can also impact your commitment to your management plan and in some cases stop you from actively engaging in your rehabilitation.

Staying positive and prioritising healthy lifestyle choices is really important in these situations. Working alongside your health professional to have a plan in place for possible setbacks can be really helpful in ensuring you have a strategy in place when obstacles present themselves.

It can also be helpful to reflect on where you have started from and the progress that you have made.

The road from injury may not always be straightforward but persistence and positivity will see you make progress towards your end goal and allow you to get back to the things that you love.

Pain Studies and the Local Pain Collective

Our understanding of pain has changed significantly over the last 5-10years and keeping up with the ever evolving evidence can be challenging and sometimes quite overwhelming. 

Over the years I have attended a number of amazing seminars presented by world leaders in pain science and its management. These courses have really shaped the way I approach my client management and in turn fuelled a desire to complete further studies in this area. 

Last year I was lucky enough to be offered a scholarship to complete a Professional Certificate in Pain Sciences, through the University of SA. This came about via my involvement with the Pain Revolution https://www.painrevolution.org/ and our Local Pain Collective. 

Completing this course was a requirement to fulfil my role as a Local Pain Educator, where I work alongside local physio Dan Searle. Together we facilitate and provide education for local health professionals and consumers around our local area, promoting an up to date understanding of pain science.

As such, it has been a big year managing all these commitments including; study, work and fulfilling my role as Local Pain Educator/Facilitator but has also meant I have had the opportunity to learn a great deal. It has also given me the opportunity to meet and collaborate with health professionals from different fields, across Australia and the world.

Since concluding my studies in April I have had an opportunity to refocus on the clinic and apply the information that I have learnt throughout the course. 

If you are wanting an appointment or learn more about pain management, please give us a call or book online: https://www.katejohnsonosteo.com.au/book

Do I Need Imaging for my Back Pain?

Do I need imaging (X-ray, CT and or MRI) for my back pain? 


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Low back pain can be very painful and debilitating, so it makes sense that many experiencing back pain can be worried and want to know what is causing it. 


However, unless there has been a traumatic incident, the answer is NO, imaging is not best practice or warranted in most instances. In some cases having a scan which is unnecessary can actually be detrimental to your long term management. 


The best management for low back pain is regular, gentle activity. You may need to take it a bit easier during the initial stages, whilst trying to maintain your normal activities as much as you’re able. Short, frequent bouts of activity can be a good approach when your pain is severe. 


In general back pain resolves quite quickly, but it can be normal for it to fluctuate, and come and go in those initial periods, don’t let this panic you.


Many findings that may be identified on imaging are common changes that we would expect to see over time and as we get older. As we age, just like, fine lines and wrinkles appearing on our skin, we see normal changes occur on X-ray, CT and MRI images. We can refer to these as the ‘Kisses of time,’ or ‘Wrinkles on the inside’. 


Studies have also identified that many findings we see on images are present in large percentages of the population despite them not reporting or experiencing pain. Those findings can also be apparent on your asymptomatic (painless) side also.

Many of these findings would have to have been present for a long period of time, often prior to your acute episode of pain. 

As we understand this to be the case it also suggests that pain is more complex than just identifying something on a scan, and we need to look at the entire picture of a person’s presentation. As these findings can at times lead to further tests that are unnecessary and perhaps even injections and surgery which may not be required. 


Your health care provider is well equipped to determine if you require imaging and will identify ‘red flags’ that may alert them to circumstances where imaging is warranted, these may include;

  • A history of cancer

  • Unexplained weight loss

  • Fever or chills

  • Recent infection

  • Loss of bowel or bladder control

  • Numbness over the buttocks or genitals

  • Weakness in a leg

  • Unexplained weight loss


If you are are not experiencing any of the above symptoms, and you have not sustained a traumatic injury, in most cases you will not need any imaging. 


If you have any questions regarding back pain management please get in contact or book an appointment online: https://www.katejohnsonosteo.com.au/book

I didn't enjoy running..... until!

I am by no means a marathon runner or a speed demon, but I definitely relate to the weekend warrior and enjoy throwing on my runners and heading out for a run a few times a week. 

I now love participating with family and friends in community fun run events.

I now love participating with family and friends in community fun run events.

You might be surprised to know that this has definitely not always been the case! 

Growing up I was very active and played a lot of team sports. But at around the age of ten I started getting very consistent knee pain and was later diagnosed with a condition called Osteochondritis Dissecans. The management for this condition was to avoid running. This meant that over much of my adolescence I was unable to run, and when I did it was painful which also meant it was not enjoyable. 

Going from being a very active child to not being able to run and participate in many of the sports I really enjoyed was tough. In saying this, it wasn’t all bad, realising that I wouldn’t have to do the school annual beep test or cross country, I wasn’t complaining!! 

During my early 20’s I ended up having a number of surgeries on my right knee for the aforementioned condition. After these surgeries I was very deconditioned and my sister decided I’d be a great candidate to use as a case study for devising an exercise program for her university degree. During the initial baseline testing I was asked to run to the end of the block….. I literally ran 100m and was exhausted, I could not go any further! She had a lot to work with. 

So I started with slow, gradual incremental improvements and built up my strength and aerobic capacity. 

After a period of time I went back to playing hockey feeling pretty good. I was still not running huge distances but could get by playing in defence and I was enjoying being back out on the field. 


Five years after my initial surgery,  I then ruptured my ACL playing hockey, on the same knee. Like many ACL injuries, it was very innocuous, I changed direction and felt it pop. At this stage I was a bit older and due to the nature of my ACL injury I was a lot more committed to my rehab this time round. 

Without team sport I needed to do something physical but also social and decided to join group PT sessions, the focus of these cardio sessions was running but the group environment meant there was a lot of support and motivation from others in the group. 


When I started these sessions, they were tough!!! If it wasn’t for the group environment I’m sure I would have given up. At this stage I wouldn’t have even thought of attempting 5km by myself. I gradually built up my strength, speed and endurance and each week it got easier and easier. I also found that it was getting easier and the knee pain I had previously experienced, particularly when running downhill was no longer there either.  

I was starting to experience the ‘Runner’s high’.... Up until then it was just hard work!! This encouraged me to run more for enjoyment by myself during the week and  this culminated in me finally training towards a half marathon, which I successfully completed under two hours. Something I had never imagined I would ever be able to achieve. Since then I have completed numerous fun runs and love the feeling of achievement and satisfaction when you cross the finish line.


I know that when I discuss management with many clients it is often difficult to imagine creating goals that you might think are out of your reach due to your pain. However, setting small goals can set you up to get back to the things you used to love or even thought you would never have the opportunity to do. 

If you want some assistance reaching your goals, please get in contact on 0466 910 564 or book online: www.katejohnsonosteo.com.au.


Make A Splash!!

After competing in the ‘City 2 City’ on the weekend it got me thinking about the numerous health benefits associated with volunteering/participating in a local community organisation and/or event. Crossing the finishing line on Sunday it was clear to see that there was an electric feel in the air as people shared their achievements with friends and family. I think the realisation that we were all there for a greater cause, which was fundraising for Nolan House and ‘The Border Trust Bushfire Appeal’, provided everyone with an added sense of achievement. 

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Some of the many benefits of volunteering and participating in your community include: 

  • A great opportunity to connect with others and meet new people. The increased social interaction and meaningful connections can also assist with reducing stress and anxiety. 

  • A sense of happiness and joy from helping others and giving back to the community. 

  • Helping out can give you a sense of purpose which can assist you find direction, mental stimulation and increased motivation.

  • In most instances it can keep you more physically active and engaged, which can assist with your physical well being. 

  • Your self confidence may grow due to increased social engagement, as well as learning new skills and how to apply them. 

The next big community event that Kate Johnson Osteo will be supporting is ‘The Big Splash’, on the 4th of March 2020. 

This event has been running annually since 2014 and was created by my local water polo club, the Albury Tigers. It is a major fundraiser for mental health support in the Albury Wodonga region and is a really fun event that caters for all swimming abilities. 

If you think some of the benefits mentioned above sound pretty good, how about entering ‘The Big Splash’!!! It’s a great way to contribute to the local community in a fun and relaxed environment. 

To enter a team, whether it’s with family, friends, teammates or colleagues, jump online to register: www.alburywodongabigsplash.com.au

I’d love to see you there!!! 

When you need to heed your own advice!!!

 


Warmer weather sees a change in our activity levels and a move from winter to summer sport. It is the time of year when we commonly see an influx of nuisance injuries. Often we can relate these aches and pains back to participating in something we’re not accustomed to or haven’t done for a while.


I love seeing clients get excited about exercise or taking up a new activity. We all understand that there are numerous physical and mental health benefits from committing to regular exercise.  However, occasionally in our excitement we may become a little overzealous and in turn experience some unwanted aches, niggles and even injury. 


Deciding to suddenly run 10km, gardening for eight hours straight or attempting to lift 50kg at the gym when you are not accustomed to such activity, are a few examples of going too hard too soon. Our bodies need to be given the opportunity to adjust to the physical demands we are asking of them. So whilst these goals aren’t out of the question long term, it is important to create a structured regime to get you there. 


Pacing and a graded increase in activity is a sensible way to achieve your goals. If you are unsure how to structure an exercise plan or your return to activity chat with your Osteopath or any Allied Health Professional, they can help you formulate a program to achieve your goals. 


Starting with small achievable goals ensures you are able to build comfortably from the base fitness you are at. It will not only mean you are less likely to sustain an injury but you are probably going to be more likely to stick with your new routine.

Some discomfort post exercise is common and we refer to this as DOMS (Delayed Onset Muscle Soreness). This is not something to be concerned about and is a sign that you have challenged your body. Aches and pains are normal and most active people experience these, including weekend warriors and elite athletes. Often injuries are minor complaints and shouldn’t prevent you from staying active. However, early access to the correct management will give you the best opportunity to get you back to what you love as soon as possible.


If you are feeling a little sore the following day after exercise, a hot bath or an active recovery such as a swim or gentle walk can be effective. Scheduling in rest days is also important to let your body have the opportunity to adapt and recover. Rest days will reduce your risk of injury. 

It’s that time of the year again, when we move from Winter to Summer sportsPhoto credit: Karin Wilcox

It’s that time of the year again, when we move from Winter to Summer sports

Photo credit: Karin Wilcox

Another important thing to consider to prevent and also encourage tissue healing is getting adequate sleep, eight hours a night is recommended. Tips to getting a goodnights sleep include putting any technology away an hour before bed, winding down with some relaxing tasks before bed eg. reading a book, mindfulness practice and placing your phone in another room overnight. 


I have a confession to make, I wrote this blog post after returning to waterpolo on Sunday afternoon for our first game, unprepared and without hopping in the pool once since the end of last season!!! This was very silly and I should definitely know better!!! Trust me I paid for it in speed, fitness and discomfort that afternoon!!! Let’s just say, I’ve learnt my lesson. 


If you have any questions, we are more than happy to help. Please contact the clinic:

Email: hello@katejohnsonosteo.com.au or

Call: 0466 910 564 

Women's Health Week 2019- Mighty Movement!!

Did you know that it is Jean Hailes Women’s Health Week (2nd-6th of September)? 


Being a women I think it’s great that there is a week that highlights the importance of Women’s health and encourages women to take the opportunity to think about their current wellbeing.


One of the themes for Women’s Health Week is Mighty Movement, something I am really passionate about as an Osteopath understanding the importance of movement on both our physical and mental health.


In the clinic I have many conversations with people about increasing their general movement and physical activity. A common theme that is consistent for most women in preventing them from regular activity is lack of time and being too busy. Unfortunately our modern lifestyles mean we are often juggling many responsibilities and finding time to prioritise ourselves is very difficult. 


In this day and age we are moving less and sitting more. Improvements in technology has meant that many tasks such as walking to the bank are now completed at the computer, and at work instead of getting up and having a discussion with a colleague at the other end of the office we send an email. 

  

Many of us understand the benefits of physical activity but still find it hard to find the motivation to fit it into our busy schedules. Stress and tiredness are also common roadblocks to participating in a regular exercise routine. In order for you to be successful in participating in more physical activity it is often easier to start with small, simple steps that you can easily implement instead of making big sweeping changes to your lifestyle. 



Mighty movement. Getting more active doesn’t necessarily mean making big changes. Start small!

Mighty movement. Getting more active doesn’t necessarily mean making big changes. Start small!

Here are some simple tips to increase your physical activity: 

  • Build physical activity into your daily commute. Park a block away and walk.

  • Don’t have lunch in the office, go outside and walk over your lunch break.

  • Try doing some short bursts of activity throughout the day for example; a short workout at your desk (you can even get your colleagues involved), a short brisk walk or skipping rope.

  • If you’re at a kids outdoor sport, do some laps of the oval or do a simple workout whilst watching them.

  • Organise a catch up with friends that is active eg. walk or bike ride.

  • Give yourself more time throughout the week to fit in exercise by involving the whole family in chores around the house, online grocery shopping, cooking bulk meals for the week ahead.

  • Walk the dog.

  • Get outdoors with the kids, take them to the park, throw the ball, go exploring along the river or Nail Can.

  • Schedule in exercise, use a planner on the fridge and tick off when you have completed your activity for the day. This can make you more accountable but also feel rewarding to see that you have stuck to your goals.

  • Make yourself a priority. You are much more effective for others when you look after yourself.


You can find a lot more information about Women’s Health information, including more tips on Mighty Movement, Bathroom Boss (bladder and bowel health), Reproductive Wrap Up, Treasure Chest (heart and breast health) at www.womenshealthweek.com.au and www.jeanhailes.org.au.  



 

Pain is like an Alarm

It is important to formulate a individualised management plan for pain management. This may include looking at stress, sleep hygiene, exercise, relaxation, meditation and pacing strategies.

It is important to formulate a individualised management plan for pain management. This may include looking at stress, sleep hygiene, exercise, relaxation, meditation and pacing strategies.


It is National Pain week. I thought this would be a good opportunity to give a brief description of how pain is created and to provide an understanding of why pain doesn’t necessarily correlate well with tissue damage.

Think about it, have you ever stubbed your toe and experienced excruciating pain? Why when there is no real tissue injury? Or have you ever had a serious injury such as a broken bone and experienced little to no pain?

Pain is a complex phenomenon which can be thought of as an alarm system, it attempts to ensure that we stay out of danger and avoid injury.  The production of pain involves an interaction between your nervous system and other factors including; genetics, culture, thoughts, emotions, stress and previous pain experiences. These interactions occur in both acute and chronic pain presentations. Due to the complexity of pain each presentation requires an individualised management approach. 

Did you know that one in five Australians will suffer from chronic pain. Chronic pain is pain that persists for three months or longer. Below is an explanation of the difference between Acute and Chronic pain and an outline as to why both types of presentations require different management approaches. 


An ankle sprain is a good example of acute pain. You’ve rolled your ankle. Ouch! You experience a sharp pain in that moment, your ankle swells and continues to hurt for the next few days. The pain and swelling stop you from putting weight on your ankle, however over the next few days the pain slowly subsides and it becomes easier to walk on and soon enough you’re back to all your regular activities. This is an example of acute pain and in this instance your brain produces pain in order to protect you from further tissue damage and promotes healing. It ensures you won’t injure yourself further. 


If pain is a protective alarm system then why can some people suffer pain that persists past the normal tissue healing time? In these instances we are dealing with Chronic or Persistent pain and your pain continues due to changes that occur within the nervous system. Your nervous system has become more sensitive. If we think back to the alarm analogy, your brain may produce pain in the absence of real danger or threat, just like a smoke alarm can go off in the absence of fire.

Chronic pain management looks at desensitising the nervous system and should address lifestyle factors, such as stress and sleep hygiene, as well as exercise. Other tools that are useful in chronic pain management include; relaxation, meditation, distraction and pacing techniques. 

Chronic pain can have big implications on your life and many feel hopeless in regards to managing it. Self-empowerment is really important for taking control of your pain and in turn your life. An Osteopath can perform a thorough assessment and determine what factors may be implicated in your pain persisting. We can work with you to devise an appropriate management strategy. 

If you or someone you know is interested in finding out how Osteopathy can assist you, please don’t hesitate to get in contact via phone 0466 910 564 or email us at hello@katejohnsonosteo.com.au .

How To Stay Motivated to Exercise During Winter

I think we can safely say winter has arrived. If you’re anything like me then your motivation to exercise has dropped along with the temperature. Sitting in the warmth, on the couch, in front of the television has become much more appealing than stepping outside to go for a run. 

Remaining active during the colder months is so important for both our physical and mental health. 

Here are some tips to keep your fitness routine on track: 

1. Sign up to an event or pick a fitness goal you would like to achieve. Training for something specific can be challenging and fun.

2. Partner up and exercise with a friend. It will ensure you are more accountable, as it’s much more difficult to make excuses when someone is waiting for you to join them. It is also a lot more fun training with someone else and you will help to motivate each other.

3. Try a new workout or activity. There are heaps of fun winter sports to participate in and activities, such as a weekend to the snow.

4. Heading indoors is another great option. Find a gym or fitness program which is indoors, it can be more inviting than exercising outside at this time of year.

5. Treat yourself. Whether it’s a coffee after a gym session or something a bit more indulgent, set yourself a goal you would like to achieve and reward yourself when you complete it.

6. Take advantage of getting outdoors and into the sunshine whenever you can. Being outside during the winter months will mean you’re getting a dose of vitamin D and will help improve your mood.

I hope these tips help you stay on track and motivated to exercise over the colder months!! 

 

Happy Mother's Day from Kate Johnson Osteo! →

The majority of patients we see at Kate Johnson Osteo are busy mums, so we understand the importance of educating and practicing self care whilst acknowledging how hard it is sometimes to make this a priority.

Did you know that our pain response can be impacted by increased levels of stress, inactivity, poor diet and inadequate sleep. Activities such as; mindfulness or meditation, exercise, participating in activities you enjoy eg. reading a book, a nutritious diet and a good sleep routine are all important in maintaining a balanced lifestyle, but also in managing any pain complaint.

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I know at times it is very difficult to stay on top of our physical and mental health but I hope some of these tips may help:

  • Establish a regular fitness routine, think of activities that you enjoy and aren’t too taxing time wise. This will ensure you can still squeeze exercise in no matter what your schedule. Join a team competition or sign up to a fun run, this will increase your motivation to commit to regular fitness goals and you’ll be less likely to make excuses. Exercise isn’t just beneficial for your physical health but is also important for stress relief and feeling generally refreshed. Getting active also provides a great opportunity for socialising, especially if you’re exercising in a group or a team sport environment. Establishing a routine can be the hardest part, so even starting out with a ten minute walk around the block each day is better than nothing!

  • Take some time out for yourself a few times throughout the week; whether it be reading a book, taking a bath, journalling or buying yourself a treat. Rewarding yourself is important when you are often having to prioritise others first.

  • In this day and age we seem to have so many things to do in a day, combined with modern technology, we don’t seem to get a chance to switch off. This means we are often racing around in the ‘fight or flight’ response. A simple tip I often give to patients is to check in with themselves regularly (every half hour or so) and stop to take some slow deep breathes in and out. You can also add in some shoulder shrugs and simple body movements regularly throughout the day which can also help relax tired muscles, especially if you are confined to a desk.

  • Mindfulness practice can be another way to take some time to relax and slow down. Apps such as Smiling Minds and Calm are free and run short mindfulness programs. I often suggest trying them at night if you are finding it hard to wind down after a busy day, to assist in obtaining a good nights sleep.

    Happy Mother’s Day from Kate Johnson Osteo!