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Are you deficient in magnesium?

March 25, 2015 By Chevron Island Physio

Magnesium is one of the most essential minerals in your body. It is a co-factor in over 300 different enzymatic reactions in your body and adequate magnesium levels are crucial for a large range of functions.
Magnesium helps maintain normal muscle and nerve function, keeps heart rhythm steady, supports a healthy immune system, and keeps bones strong. Magnesium also helps regulate blood sugar levels, promotes normal blood pressure, and is known to be involved in energy metabolism and protein synthesis. As magnesium is a relaxant it can also help with sleep, aches and pains, constipation and period pain. There is an increased interest in the role of magnesium in preventing and managing disorders such as hypertension, cardiovascular disease, and diabetes.

What foods provide magnesium?
Green vegetables such as spinach are good sources of magnesium as the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some legumes (beans and peas), nuts and seeds, and whole, unrefined grains are also good sources of magnesium. Refined grains are generally low in magnesium.

Magnesium Deficiency
Early signs of magnesium deficiency include loss of appetite, nausea, vomiting, fatigue, and weakness. As magnesium deficiency worsens, numbness, tingling, muscle contractions and cramps, seizures (sudden changes in behaviors caused by excessive electrical activity in the brain), personality changes, abnormal heart rhythms, and coronary spasms can occur. Severe magnesium deficiency can result in low levels of calcium in the blood (hypocalcaemia). Magnesium deficiency is also associated with low levels of potassium in the blood (hypokalemia). Many of these symptoms are general and can result from a variety of medical conditions other than magnesium deficiency. It is important to see a practitioner to determine the cause of your symptoms.


Who is at risk of Magnesium Deficiency?

• Some medicines may result in magnesium deficiency, including certain diuretics, antibiotics, and medications used to treat cancer (anti-neoplastic medication).
• Individuals with poorly-controlled diabetes may benefit from magnesium supplements because of increased magnesium loss in urine associated with hyperglycemia.
• Magnesium supplementation may be indicated for persons with alcoholism. Low blood levels of magnesium occur in 30% to 60% of alcoholics, and in nearly 90% of patients experiencing alcohol withdrawal. Anyone who substitutes alcohol for food will usually have significantly lower magnesium intakes.
• Individuals with chronic malabsorptive problems such as Crohn’s disease, gluten sensitive enteropathy, regional enteritis, and intestinal surgery may lose magnesium through diarrhea and fat malabsorption.
• Individuals with chronically low blood levels of potassium and calcium may have an underlying problem with magnesium deficiency.
• Older adults are at increased risk for magnesium deficiency. Magnesium absorption decreases and renal excretion of magnesium increases in older adults. Seniors are also more likely to be taking drugs that interact with magnesium. This combination of factors places older adults at risk for magnesium deficiency. It is very important for older adults to get recommended amounts of dietary magnesium.
• Athletes use magnesium stores at a high rate. Magnesium supplementation is often used to increase energy and endurance.

Chevron Island Physio stocks a range of magnesium products suited to different requirements. Powdered form supplies the highest concentration that is easily absorbed into your system. Some of the specific products we stock include magnesium for muscular pain, magnesium for energy, magnesium to help reduce stress and alkalise the body and liquid magnesium for fast absorption assisting muscle pain. Kasey, our nutritionist, is available for consultations if you require more specific information or an eating program specific to your needs.

Filed Under: Nutrition Tagged With: magnesium, muscle pain, muscle pain gold coast, nutrition, nutrition gold coast, physio gold coast

Why everyone needs a Foam Roller

August 26, 2014 By Chevron Island Physio

A cylindrical piece of foam can become one of your best friends!
WHAT IS A FOAM ROLLER?
While a foam roller has been used by Physiotherapists everywhere for years it is starting to appear in gyms and fitness studios around the world. Coming in different lengths and widths depending on individual use, foam rollers are used for self-massage (myofascial release) to release muscle tightness or trigger points.
Using your own body weight, foam rollers provide myofascial release by stretching and lengthening muscles and tendons, breaking up trigger points, releasing tight fascia and even breaking down scar tissue.
HOW THEY WORK
Superficial fascia is a layer of soft connective tissue found just below your skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the ‘myofascial system’.
Quite commonly, the fascia and underlying muscle tissue become stuck together. This could be due to a number of reasons including injury, disuse or most commonly not enough stretching! Tight fascia can cause pain, muscle soreness and reduced flexibility that can lead to greater injury if not addressed.
Myofasical release is a technique where Remedial Massage Therapists and Physiotherapists (good ones like ours!) use gentle, sustained pressure on the soft tissues while applying traction to the fascia. This results in softening and lengthening (release) of the fascia, breaking down scar tissue or adhesions between skin, muscles and bones. It has also been shown to relieve various muscle and joint pain such as IT band syndrome and shin splints whilst increasing joint mobility and muscle flexibility.
Foam rollers act as your very own therapist and are perfect for in between treatments. Bear in mind you may need deeper or more specific work done on a particular area that only a therapist can release. Once that work has been done, foam rollers are great to maintain that region thereafter.
With a bit of experimentation they can target just about any muscle group. They are also beneficial in lengthening muscles that are difficult to stretch and rolling out tight, knotted muscles to gain relief.

TIPS FOR USING THEM
1. Start off gentle and slow.
Areas like your IT bands are quite tender. Remember to take it easy and increase pressure over time.
2. Use your body weight to gauge pressure
By using your arms and legs you have the ability to put a much or as little pressure on the muscle as you like. Start light and deepen the stretch as your pain receptions ease into the roll. You can eventually use your full body weight to maximise the release.
3. Use YouTube or ask your Therapist to guide you through different positions and new routines.
Your Therapist will have suggestions on how to target your specific area of concern.
YouTube is another great tool for may exercise routines including foam rolling. There are countless videos on how to target certain areas so get searching!
For more information contact us on 5504 7000 or info@chevronislandphysio.com.au

Filed Under: Physiotherapy Information Tagged With: foam roller, massage, massage gold coast, muscle pain, myofascial release, physio gold coast, physiotherapy gold coast, remedial massage gold coast

Benefits of Regular Massage Therapy Treatments

December 11, 2013 By Chevron Island Physio

massage

Tremendous benefits may be achieved through regular massage therapy treatments from a Registered Massage Therapist. Whether you need to have a moment of relaxation, reduce muscle tension or attain relief from chronic pain, a therapeutic massage can enhance your overall sense of emotional and physical well-being as well as your quality of life.

Massage therapy has a wide range of benefits for the health and wellness of people of all ages, including infants, children, older adults, pregnant women, athletes, office workers, and so on. These benefits are known to include: effective reduction and management of pain, alleviation of depression and anxiety, improved immune function and increase in ‘natural killer cells’, reduction of inflammation, facilitation of weight gain in pre-term infants, improved body awareness and body image, decreased body dissatisfaction in patients with eating disorders, decrease in stress hormones, enhanced healing of burns and scar tissue, improved sleep, reduction of muscle tension, improved joint mobility, improved posture, and improved lymphatic drainage.

Massage therapy can be used in the treatment of both acute and chronic stages of conditions. While massage therapy can benefit the injured, the ill and the stressed, the strength of massage therapy in preventing illness and conditions before they develop should not be overlooked.

Call Chevron Island Physio for more information or to make an appointment

Kelsey Armstrong, RMT

Filed Under: Remedial Massage Tagged With: anxiety, athletes, back pain, inflammation, muscle pain, muscle relief, muscle tension, neck pain, Pregnancy, Remedial Massage Therapy; Massage;depression, stress

Massage Technique – Myofascial Therapy

October 29, 2013 By Chevron Island Physio

massage woman young beautiful isolated on white

Myofascial Release is a very effective hands-on therapy that has been used successfully for many years to treat difficult, recurring injuries and pain.
Myofascia is pronounced MY-O-FAASHA….. or kinda like the way Austin Powers says “father”….”faaaashhhaaaa” 🙂
It is dense connective tissue that encases your muscles and bones, think of it like cellophane wrap surrounding your muscles. It is very strong, in fact it has the tensile strength of over 900kgs!
In the normal, healthy state the Myofascia is relaxed and soft. It has the ability to stretch and move without restriction.
When you experience physical trauma or inflammation the Myofascia loses its pliability. It can become tight, restricted and a source of tension throughout the rest of the body. Trauma, such as a fall whiplash, surgery or habitual poor posture has a cumulative effect over time.
When Myofascia is damaged or traumatized it can cause a number of problems such as:
• Headaches
• Muscle pain and spasms
• Chronic back and neck pain
• Recurring injuries
• Sciatica
• Breathing difficulties
• Sensations such as numbness and pins and needles
• Poor posture
Reduced flexibility
Myofascial Release is an effective hands-on therapy which can directly change and improve the health of the fascia. The purpose of Myofascial Release is to break down scar tissue, relax the muscle and fascia and ultimately restore correct posture.
The techniques of Myofascial Release Therapy help to re-organize and lengthen the tight tissue, allowing for better movement and health of the tissue. The pressure can range from very gentle touch to deeper pressure. Some patients may experience a slight burning sensation in the skin, which is perfectly normal and safe. Others may feel a gentle to deep stretch on the area being treated.
If you have any questions or to see if Myofascial Therapy is right for you, contact Kelsey Armstrong at Chevron Island Physio today on 5504 7000

Filed Under: Announcements, Remedial Massage Tagged With: back pain, chevron island, chevron island physio, gold coast, headaches, massage, muscle pain, myofascial release, neck pain, posture, Remedial Massage, sciatica

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