Adolescent Growth Spurts (by Bronwyn Claassen, Physiotherapist)

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Adolescent Growth Spurts

Bronwyn Claassen B. Physio. BA Dance

Physiotherapist

My Health and Wellness Centre

 

Adolescence presents many physical and emotional changes to a child, and quite often also to all those around them. During this period the demands of dance and sports will be increasing and expectations are high. The growth spurt sits alongside the other obvious developments of adolescence. These include developments in emotions, psychology, thinking, social relationships and sexual identity.

Some adolescents will grow at a slow steady rate over a two to three year period while others will experience spurts of rapid growth where bones can grow 2-5cm over one to two months. Girls can grow up to 8cm in a year between the ages of 11 and 14 years, and boys tend to grow up to 10cm a year between 13 and 16 years of age.

These spurts can be painful, as in 'growing pains', and also have a significant effect on co-ordination and flexibility. The long bones of the arms and legs grow before the bones of the torso. The muscles, tendons, ligaments and nerves then need to catch up with the new length of bones. It is almost inevitable that there will be a period of time when stretches that were easy will become tight. It is very important to take time to slowly and comfortably stretch during growth spurts rather than push through pain and expect the same flexibility as before.

The nerves also need time to grow and communicate what is happening around the body. It is this latency of bone to muscle to nerve growth that presents the gangly uncoordinated teenager who has difficulty even walking in a straight line without falling over! Their centre of gravity can change weekly so equilibrium is being challenged all the time. The muscles trying to lengthen and catch up with the bones means they will become a little weaker as well.

It is important to respect this growth and allow the rest of the body to catch up with the bones especially when the demands of dance, acrobatics, gymnastics and other sport increase. Over-stretching the tight muscles may actually be harmful during this stage as this will cause more pulling on the tendons inserting into the bones. It can be painful and may lead to injuries.

A common adolescent growth injury is Osgood-Schlatter disease that occurs at the tibial tuberostiy just under the front of the knee. This is point where the patella tendon attaches the quadriceps (thigh muscles) to the upper shin. In a growth spurt of the femur (thigh bone) the quadriceps become relatively tighter and pull at the tendon insertion point on the shin. The bone can become stressed and inflamed where the tendon is pulling and creates a permanent lump making the tibial tuberosity larger than usual. It can be aggravated by activities such as jumping, running and squatting and can take anything from two to eighteen months for the pain the settle. Avoiding too much heavy thigh activities, and massaging or rolling out the tight muscles, along with a lot of patience is the key to preventing injury and ongoing pain.

Awareness that growth spurts are a short-term situation is important. Encouragement to maintain a comfortable level of sport and exercises that do not hurt will help avoid major physical problems during this period. Consulting a health practitioner familiar with adolescent pains and injuries will help the adolescent safely through this period with exercise and advice.

 

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CHRISTMAS 2018 NEWSLETTER

Seasons Greetings One and All

Cheery Santa

Thank you for choosing My Health and Wellness Centre in caring for you and your family this year.  Wishing you a Safe, Happy and Healthy Holiday Season

Exciting times ahead for 2019.  

Cheers from the Team at My Health and Wellness Centre

CHRISTMAS CLOSURE DATES

The clinic will be closed from close of business
Friday 21st December, 2018
and will re-open on 
Thursday 3rd January, 2019

So please book now so as not to be disappointed

Book Online

curious cat

CURIOUSITY

David, our awesome Grand Master and Santa in his spare time, explains the:
 Difference between Acupuncture and Dry Needling .......

Acupuncture is a part of Traditional Chinese Medicine which involves 4 years of study with ongoing experience to become a Registered Acupuncturist..

Dry Needling is performed by Allied Health Practitioners such as Osteopaths, Physiotherapists to name a few.  This is a short week-end course qualification which enables your Practitioner to use  the Dry Needling technique to assist in pain relief and releasing tight muscles.

 

massage santa

Would you like a well deserved gift?  A massage will relieve your physical and emotional stress, improve your health and energy levels, improve sleep patterns and decrease inflammation. 
 

While you are here, don't forget to ask Kristan about Bowen Therapy.   There are so many benefits, this gentle therapy that accelerates healing and the recovery processes of the body.

Suitable for babies and the elderly

GIFT VOUCHERS are an ideal gift for those tricky friends and family.  Available for all modalities: (or perhaps a Product Voucher)
 

MASSAGE THERAPY
ACUPUNCTURE
OSTEOPATHY
PHYSIOTHERAPY
BOWEN THERAPY


Contact one our friendly Receptionists, Angela or Julie-Anne to make giving or sending Gift Vouchers easy for you

We also have a range of Gift Packs at great prices, so feel free to pop in and grab one of these
 

TRUST YOUR ACUPUNCTURIST

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Would you like to feel more balanced, calm and relaxed over the silly season ? Acupuncture
is a quick, painless, drug free way to realease feel good hormones and endorphins which will add a little extra tinsel to your Christmas.
 

Mindful Tips

Dance ! Run! Jump! Whatever you do, just move! Grab a spot on the floor and dance like no-one is watching.  As long as your butt is anywhere but on the couch. 

Alternative Tips

  • Try avoiding the creamy cocktails

  • Try to half wine and half sparkly water

  • Try vodka and soda 

  • Offer to be designated driver

  • (as we want to see you safe and happy in the new year)

Above all, Enjoy

Joanne, our wonderful Acupuncturist shares her favourite Salad Recipe
 

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WATERMELON WITH WALNUTS AND FETA 
500g Watermelon, seedless, cut into bite size pieces
150g feta cheese, crumbled
2 tbs fresh finely chopped mint
1/2 cup finely chopped walnuts or pistachios (unsalted)
2 tsp olive oil
1 tbs finely chopped red onion
 



FOODS FOR SPRING

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Food as medicine: Chinese dietetic tips for putting a spring in your step


Recommended Spring Foods

Avoid: dry and hot foods such as coffee and spices.  Also avoid ice-cold foods and beverages such as ice-cream as they abruptly block the stomach's digestive energy.  Also avoid hot and fatty foods as they block the liver. 

Try: mildly warming foods such as fennel, rice, buckwheat, garlic, paprika, ginger as these will remove any acumulated dampness left over from the colder months.  Add sour flavours as they stimulate the liver.  Anything GREEN, neutral or cool.  Green tea, spinach, celery, sprouts, green onions and ginger.

DETOX FOR SPRING

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Gastrointestinal and Kidney Detoxification Support

G-Tox Express is an integral part of the first stage of all of the Detoxification Programs available through our clinic.  G-Tox Express may help to protect the integrity of the gastrointestinal mucosa:    it contains excellent sources of dietary fibre that helps to promote regular bowel movements to assist in detoxification.

Spiralina, coriander and cleavers are traditionally used for tissue cleansing and kidney detoxification.  They are herbs to support the kidney and urinary elimination of wastes.

The addition of Potassium citrate assists kidney detoxification through alkalisation of urine, enhancing renal clearance of wastes, in 2 weeks.  
 
Talk to your My Health & Wellness Centre practitioner about whether G-Tox Express may be suitable for you.

RECIPE - ZUCCINI BREAD (GF/PALEO/DIGESTIVE HEALTH)

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INGREDIENTS (MAKES 1 LOAF.)

400 g grated zucchini, squeezed from moisture and tightly packed

4 organic eeggs

60 ml of extra virgin olive oil, melted butter or ghee

400 g almond meal

2 tablespoons white chia seeds

2 teaspoons of gluten-free baking powder

1 teaspoon of sea salt

pumpkin seeds to sprinkle on top

METHOD

PREHEAT your oven to 160˚C fan-forced (320˚F).

COMBINE zucchini, eggs and olive oil.

ADD almond meal, chia seeds, baking powder and sea salt then mix until combined.

REST the bread batter for 15 minutes.

SPOON into a loaf tined lined with baking paper.

GARNISH the top with pumpking seeds.

BAKE for 1 hour until cooked through.

COOL in the tin.

REMOVE and enjoy.



SPRING ALLERGIES

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Seasonal Ailments


Common Cold
Hayfever
Allergies
Sinus
Asthma
Allergic Rhinitis


Pollen is a fine yellowish powder that is transported from plant to plant by the wind, by birds, by insects or by other animals. The spread of pollen helps to fertilize plants — and can mean misery for seasonal allergy sufferers.

Symptoms

If you have a pollen allergy and breathe in pollen-heavy air, you may experience symptoms such as:

  • Sneezing

  • Nasal congestion

  • Runny nose

  • Watery eyes

  • Itchy throat and eyes

  • Wheezing

Pollen can also aggravate asthma symptoms, including increased coughing and wheezing.

3 natural steps to allergy relief

1. Avoid your triggers

The first step to managing allergic rhinitis is pinpointing the cause, then avoiding it where possible.3 For instance, if you’re sensitive to pet hair or dander, keeping your pet out of the bedroom will mean you’re not exposed to animal allergens while you sleep. Similarly, protective bedding can help if you’re sensitive to dust mites, while investing in a dehumidifier helps prevent mould build-up.

2. Watch the pollen counts

If you tend to suffer from seasonal hay fever, try to stay indoors when pollen levels are high, which is typically during August-March, particularly on windy days or after thunderstorms.8,9 You can check the pollen forecast at www.weatherzone.com.au/pollen-index.


3. Try natural supplements

As well as perilla, other herbal and vitamin supplements have been linked to allergy relief, for instance vitamin C, which is a natural antihistamine, the Ayurvedic herb albizia,10 rosemary (which like perilla, contains rosmarinic acid),11 and the antioxidant quercetin, which may reduce histamine release, in turn relieving symptoms.12 There’s also some evidence that probiotics may have a role in the prevention and treatment of allergic rhinitis.13

How perilla can help

One natural treatment that can make a big difference if you have allergies is the herb perilla (or Perilla frutescens). An aromatic, sweet-tasting plant used as a culinary ingredient in many Asian countries,5 it is also prized in traditional Chinese medicine for its medicinal properties, which include allergy relief. The key active ingredient in perilla is rosmarinic acid, which may help to soothe allergy symptoms such as an itchy nose and watery or irritated eyes6 The proof is in the research: in one Japanese study, daily perilla extracts were found to be an effective intervention for sufferers of seasonal allergic rhinoconjunctivitis,6 which may be explained from a mice study that showed the herb helps curb blood levels of IgE and histamine, suggesting a dampened down allergic reaction.7

Talk to your Practitioner about our range of products tailored that can be tailored to suit you.





LOW BACK PAIN

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Low back pain is caused by injury to a muscle (strain) or ligament (sprain). Common causes include improper lifting, poor posture, lack of regular exercise, a fracture, a ruptured disc or arthritis. Often, the only symptom is pain in the lower back. Most low back pain goes away on its own in two to four weeks. Physiotherapy and pain relievers can help.  

People may experience: Pain areas: in the back, muscles and bones, hip, or leg Sensory: leg numbness or pins and needles Also common: back joint dysfunction or muscle spasms

Self-care Heating pad: Soothes painful muscles or joints and can help drain skin infections. Physical exercise: Aerobic activity for 20–30 minutes 5 days a week improves cardiovascular health. If injured, pursuing an activity that avoids the injured muscle group or joint can help maintain physical function while recovering.

Therapies Joint manipulation: Stretching a joint past its current restricted range of motion to restore movement and reduce pain. Stretching: Stretching exercises can improve flexibility and improve physical function. Physical Therapy: Restores muscle strength and function through exercise. Massage: Relaxes tense muscles. Acupuncture: Insertion of needles into specific points on the body to relieve pain and treat other conditions.