Meet fisiocrem sponsored athlete Bridgette, the ultimate South Australian Parkrun enthusiast who’s a busy mum and manages to get in her training each week.
Bridgette has a passion for running, regularly participating in Parkrun every Saturday and eagerly registering for various running events throughout the year in Australia.
In 2018, Bridgette successfully completed the New York Marathon. A passing conversation in January of that year with her cousin sparked the idea of running a marathon, and within three weeks, they both signed up for the event. Despite never having run farther than the 12km City 2 Bay event in Adelaide, Bridgette, who thrives on challenges, embraced the task. In May of the same year, she conquered her first half marathon, finding it incredibly challenging but relishing the sense of accomplishment at the finish line. Bridgette continued her training until late October when she travelled to New York to participate in the Marathon on November 4th, an experience she describes as the highlight of her running journey.
Having sustained a femur fracture in late 2021, Bridgette found solace in returning to regular running in 2023. Setting her goals early, she acknowledges that while she hasn’t fully regained her pre-injury performance, she has made substantial improvements following such a significant setback. Bridgette recognises the importance of consistency, prioritising both recovery time and exercise to achieve her objectives. She has also learned to be kind to herself, embracing the inevitable challenges on the journey and understanding that “bad” days are an integral part of the process.
In 2024, Bridgette aims to expand her distance running, aspiring to complete one or two additional half marathons. Additionally, she has set her sights on conquering an inaugural trail running event. Demonstrating dedication, Bridgette maintains consistency in her running routine while delving into more intensive strength training. Recognising the importance of holistic well-being, she allocates time for recovery, stretching, and overall self-care, prioritising the health of both her body and mind.
Bridgette’s biggest supporters are her two teenage sons. She says “My 15-year-old is excelling in his running and helps to keep me motivated for the next event. We often cross the finish line together to create a cherished memory.”
BRIDGETTE’S TOP RECOVERY TIPS
Bridgette’s top recovery tips are “Be kind to yourself, listen to your body and don’t feel bad for needing a rest.”
The sacroiliac joint (SIJ) is where the lower spine and pelvis meet and it is the largest axial joint in the body (Forst. et al., 2006). These joints play a pivotal role in providing stability and absorbing shock when you move (Cohen, 2005). However, when these joints become inflamed or misaligned, they can lead to discomfort and pain, affecting your daily activities.
This blog will discuss pain in the SI joint, effective exercises, sleeping positions, and the best pain relief for joint pain.
The Complexity of Sacroiliac Joint Pain:
SI joint pain tends to be difficult to distinguish from other forms of lower back pain (Vanelderen et al., 2011). Diagnosing SI joint pain is hard because symptoms are similar to common causes of back pain (Dreyfuss et al., 2004). SI joint pain often manifests as lower back pain and can radiate into the buttocks and upper thighs (Cohen 2005).
The SIJ transfers large bending movements and compression loads to the lower extremities of the body (Cohen 2005).
Various factors can cause SIJ pain. These include movement, pressure, strong forces, fractures, soft tissue injury, inflammation, pregnancy, disease, leg length, and previous lumbar issues (Kiapour et al., 2020).
Pregnancy increases the chances of females experiencing SIJ pain. This is because of several factors such as weight gain, posture changes, childbirth trauma, and hormonal changes that affect the joints (Cohen 2005).
The sacrum of the female pelvis is wider, less curved, more uneven and has a backward tilt in comparison to the male sacrum. Women exhibit higher mobility, stresses/loads, and pelvis ligament strains (Kiapour et al. 2020).
Inflammation of one or both of the SIJs is an early and prominent symptom of SIJ pain (Cohen 2005).
Treatment options
Treatment of SI joint pain is a challenging problem for physicians today. Some treatment options include physical therapy, manual therapy, bracing, and injections (Dreyfuss et al., 2004).
Shoe Inserts:
Shoe inserts help distribute weight evenly on SI joints for people with different leg lengths. People with uneven leg lengths often adjust their posture to compensate for the difference in length. (Kiapour et al., 2020).
Practitioner assistance
Physical therapy, osteopathic or chiropractic manipulation can help to reduce pain and improve mobility (Cohen 2005).
Stretching and strengthening exercises
Strengthening Exercises for SI Joints:
Gentle exercises can strengthen the muscles supporting the SI joints, promoting stability and reducing pain. Pelvic tilts, bridges, and gentle yoga stretches can be beneficial. Always consult with a healthcare professional or a physiotherapist before starting a new exercise regimen. Discover Sacroiliac joint exercises.
SI Joint Pain Exercises to Avoid:
While exercise is crucial for joint health, certain exercises can worsen SI joint pain. Steer clear of intense twisting motions, heavy lifting, and high-impact activities. Instead, focus on low-impact exercises like swimming and walking to promote flexibility without straining your joints.
Sleeping Position sacroiliac joint pain relief
Your sleeping position can impact SI joint pain. Opt for sleeping on your back with a pillow under your knees to reduce pressure on your SI joints. Avoid stomach sleeping, as it can strain these joints and aggravate pain.
Bracing
Using pelvic belts can help stabilise the pelvis and limit rotation of the Si joint in pregnant women (Cohen 2005).
Injections
Clinical studies have demonstrated significant pain relief after both intraarticular and periarticular SI joint injections (Cohen 2005).
Anti-inflammatories
Over-the-counter anti-inflammatory drugs can help relieve inflammation in the affected joint area. You can apply topical Joint pain relief creams to the affected joint area to help relieve joint pain and inflammation.
fisiocrem Joint Ease - Topical Anti-inflammatory cream for joint pain relief.
fisiocrem Joint Ease is a topical anti-inflammatory solution that provides temporary relief for symptoms associated with mild arthritis, mild osteoarthritis, as well as joint pain.
Crafted with menthol and naturally derived active ingredients, including Nigella and Boswellia. Our joint pain cream offers temporary relief, promoting comfort and flexibility.
fisiocrem Joint Ease provides relief for your specific needs. It helps you live a more active and pain-free life. Whether you have mild arthritis or want to reduce joint pain, this product can assist you.
Conclusion
Understanding sacroiliac joint pain and adopting the right strategies for relief is crucial for maintaining a healthy, active lifestyle. You can greatly improve your joint health by taking proactive steps. These steps include choosing the right sleeping position, avoiding certain exercises, and using fisiocrem’s Joint Pain Relief Cream.
FAQs – Your Guide to Sacroiliac Joint Wellness:
1. What is the best pain relief for sacroiliac joint pain?
fisiocrem’s Joint Pain Relief Cream is a topical joint pain relief option. Its active ingredients provide temporary pain relief for joint pain whilst helping to reduce inflammation, making it a safe option for managing joint pain.
2. Can facet joint pain go away on its own?
Mild facet joint pain may improve with rest and gentle exercises. However, persistent or severe pain may require medical attention. Consult with a healthcare professional for personalised advice.
3. Why do I experience knee joint pain when bending?
Knee joint pain when bending may result from various factors, including issues with the patella, meniscus, or even referred pain from the sacroiliac joints. Consult a healthcare professional for an accurate diagnosis and appropriate treatment.
4. How to sit with SI joint pain
To sit comfortably with SI joint pain, use a firm chair with proper lumbar support. Keep your knees at hip level and feet flat on the floor. Avoid crossing your legs and take short breaks to stretch.
Engage your core muscles for added support. If pain persists, consult a healthcare professional for personalised advice.
Citations
- Cohen, S. (2005). Sacroiliac Joint Pain: A Comprehensive Review of Anatomy, diagnosis, and treatment. Anesthesia & Analgesia. 101(5) 1440-1453.
- Dreyfuss, P., Dreyer, S., Coles, A., Mayo, K. (2004). Sacroiliac Joint Pain : JAAOS – Journal of the American Academy of Orthopaedic Surgeons. 12(4) 255-265.
- Forst, S., Wheeler, M., Fortin, J., Vilendky, J. (2006). The Sacroiliac Joint: Anatomy, Physiology and clinical significance. 9(1) 61-68.
- Kiapour, A., Joukar, A., Elgafy, H., Erbulut, D. U., Agarwal, A. K., & Goel, V. K. (2020). Biomechanics of the Sacroiliac Joint: Anatomy, Function, Biomechanics, Sexual Dimorphism, and Causes of Pain.
- Vanelderen, P., Szadek, K., Cohen, S. P., De Witte, J., Lataster, A., Patijn, J., Van Zundert, J. (2011). Evidence‐Based Interventional Pain Medicine, 96–102.
Meet Isaiah, a fisiocrem sponsored athlete who juggles the roles of a part-time triathlete, running vlogger, and a proud father of two children. His passion lies in running, triathlon, and overall fitness.
Running holds a special place as his preferred method of staying active, but he consistently incorporates biking and swimming into his routine to ensure he can sustain a decent level of performance in these two disciplines. He says, “There are so many different running trails here in Toowoomba.”
In 2014, Isaiah received a diagnosis of Hodgkin’s Lymphoma. During his treatment, he was fortunate to sustain a decent level of fitness. Having just embarked on his triathlon journey before the diagnosis, he remained resolute in his determination to return to racing as swiftly as possible. He then embarked on an intensive six-month training regimen with his local Triathlon Club. He says, “My goal was to compete in the Hell Of The West Triathlon once I returned.”
This December, Isaiah had the fisiocrem GC50 Run Festival. It marked the longest-running event he had participated in to date. He diligently ensured that his training remained consistent and focused to guarantee his endurance throughout the race.
Isaiah’s wife and his two daughters provide him with unwavering support, consistently offering encouragement and cheering him on during race days. He says, “Between their encouragement and a group of great mates that are always keen to join me for a run, I’m always happy to be out racing.”
ISAIAH’S TOP RECOVERY TIPS
Isaiah says, “I love a long hot soak in a magnesium bath followed by some massage with a foam roller, massage gun and lacrosse ball. So I can stay warm and recover quickly.”
"Being out training and competing always brings me joy."
Ankle and foot pain can be a hindrance to our daily activities. Many people can experience ankle and foot pain when walking, running or even experience sudden ankle pain without injury or swelling. This affects an individual’s mobility and overall well-being. Understanding the various types and causes of such pain is crucial for effective management and prevention.
Common causes of Ankle pain
Ankle pain can stem from various causes, each demanding unique attention and care. Some common causes include:
- Injury: Sprains, strains, or fractures resulting from twists, falls, or impacts.
- Overuse: Excessive strain on the ankle because of prolonged physical activity or repetitive motion.
- Mild Arthritis & Mild Osteoarthritis: Inflammatory joint conditions.
- Infections: Bacterial or viral infections affecting the ankle joint or surrounding tissues.
Preventing Ankle Pain
Taking steps to prevent ankle issues is as important as treating existing problems. Strengthening training exercises can reduce repetitive ankle sprains. Doing regular strength exercises can lower the chance of recurring injuries, lessen pain, and improve flexibility (Van Reijen et al, 2017).
Home Remedies for Ankle Pain
Some simple yet effective remedies for treating ankle pain or an ankle sprain at home include:
- RICE method – Rest, Ice, Compression, Elevate. Rest the ankle, elevate the leg, and apply ice to the affected area to help reduce swelling and numb the pain.
- Gentle Exercises – Engage in gentle exercises like ankle rotations and flexion and extension movements to improve flexibility and strengthen the muscles around the joint.
- Topical anti-inflammatory creams and gels like fisiocrem Solugel and fisiocrem Joint Ease.
If the pain gets worse, see a healthcare professional for personal advice.
Relieving Swollen Feet and Ankles
Edema is swelling in the ankles and feet and typically arises from injury or inflammation (Voice Dart, 2015). You can reduce swelling in the feet and ankles in a couple of ways.
- Elevate your legs above your heart to improve blood flow and decrease swelling.
- Applying a cold compress or ice pack to the affected area for short intervals can also help alleviate inflammation.
- Engage in gentle exercises, such as ankle rotations or toe stretches, to stimulate blood flow and prevent stiffness.
- Consider wearing compression socks to promote better circulation and reduce swelling.
- Drinking enough water and eating less salt can keep the body’s fluid levels in balance and prevent swelling.
If swelling continues or gets worse, it’s important to see a doctor to determine why and get the right treatment.
Ankle Strengthening Exercises
Enhancing the strength and stability of your ankles can help prevent injuries and promote overall joint health. For example experts recommend a mix of Isometric and dynamic resistance exercises to build ankle strength (Wolfe et al, 2001). Simple exercises like toe raises, toe curls and resistance band exercises like lateral leg raises (Wolfe et al, 2001). Engage in targeted exercises to strengthen your ankles and improve overall flexibility.
Mild Arthritis in the Foot and Ankle
Mild arthritis in the foot and ankle can greatly affect a person’s ability to use their foot and ankle. They may experience stiff ankles, reduced range of motion and experience pain (Abdo & Iorio, 1994). Foot problems can impact many aspects of one’s life from physical, social and emotional well-being (Wilson et al, 2019).
Mild Osteoarthritis of the Foot and Ankle
Foot and ankle mild osteoarthritis (OA) is a common and disabling problem that affects one’s physical function and quality of life (Paterson & Gates, 2019). Trauma is a common cause of mild osteoarthritis in the ankle (Ewalefo et al, 2018).
Ways to lessen pain from mild osteoarthritis include exercising, losing weight, using anti-inflammatory creams, and taking NSAIDs (Paterson & Gates, 2019).
fisiocrem Solugel
fisiocrem Solugel is a topical anti-inflammatory gel, that assists in the management of muscle sprains and strains. fisiocrem Solugel helps relieve symptoms of muscle injury and helps stimulate blood flow to the skin.
fisiocrem Joint Ease
fisiocrem Joint Ease helps relieve mild osteoarthritis, mild arthritis, and joint pain, including ankle pain. This formula helps reduce pain, inflammation, and swelling, giving relief to people with joint problems. fisiocrem Joint Ease has key active ingredients that help people move easily and enjoy an active life.
When to See a Doctor for Ankle and Foot Pain
Above all you should seek the advice of your general practitioner should you experience persistent or escalating ankle or foot pain. Especially when swelling, redness, or difficulty in weight-bearing accompanies this pain.
If you experience prolonged pain or injury, it is crucial to consult a healthcare professional. They can check for any serious problems and provide the appropriate treatment promptly.
Conclusion
In conclusion, understanding and addressing ankle and foot pain is essential for maintaining a healthy and active lifestyle. To lessen the impact of discomfort on daily life, individuals should take preventive measures, notice warning signs, and seek treatment promptly.
FAQs on Ankle and Foot Pain
1. Does ice help ankle pain?
Yes, applying ice can help reduce swelling and inflammation whilst numbing the pain in the affected area.
2. Is ice or heat better for ankle pain?
Both have their benefits:
Heat therapy can help provide short-term reductions in pain and increase blood flow to the affected area (Malanga et al, 2014).
Cold therapy following acute musculoskeletal injuries such as sprains and strains can help relieve swelling and reduce inflammation (Hocutt et al, 1982). Rest, Ice, compression, and elevation (RICE) is a method for treating inflammation after an acute ankle sprain (Van den Bekerom et al, 2012).
3. Why do I get ankle pain after running?
Many runners have injuries that occur below the knee. Foot problems are the most common injuries reported among long distance runners(Barr et al 2005). Overuse accounts for most foot injuries. Rest and rehabilitation can often resolve these injuries, which can present significant pain (Kindred et al, 2011.
Ankle sprains are common in runners because of damage to the ankle ligaments (Arnold & Moody, 2018). Running can strain the ankles; therefore proper warm-up, appropriate footwear, and gradual intensity increase can help prevent pain.
4. How to strap an ankle?
Proper strapping can provide mild ankle support and help ease ankle discomfort. Rocktape is a tape that is easy to use. If pain persists, see your health care professional for further advice.
5. Can ankle pain be a sign of a more serious condition?
Yes, persistent or severe ankle pain may indicate underlying issues such as fractures, ligament damage, or mild arthritis. Consult a healthcare professional for a thorough evaluation.
6. What are the long-term effects of untreated ankle pain?
Untreated ankle pain can lead to chronic issues, affecting mobility and overall quality of life. Seeking timely medical attention is crucial for preventing long-term complications.
7. How can I relieve ankle pain without medication?
To ease ankle pain without medicine, try the RICE method, do gentle exercises, and use pain relief creams and gels.
8. Are there specific shoes that can prevent ankle pain?
Choosing footwear with proper arch support and cushioning can help prevent ankle pain, especially during physical activities.
9. Are there exercises to prevent ankle stiffness?
Doing ankle exercises and rotations regularly can prevent stiffness and improve flexibility and range of motion.
Citations
- Abdo, R., Iorio, L. (1994). Journal of the American Academy of Orthopaedic Surgeons, 2 (6) 326-333
- Arnold, M., Moody, A. (2018). Common Running Injuries: Evaluation and Management. Am Fam Physician, 97(8) 510-516
- Barr, K., Harrast, M. (2005). Evidence-Based Treatment of Foot and Ankle Injuries in Runners. Physical Medicine & Rehabilitation Clinics.
- Ewalefo, S., Dombrowski, M., Hirase, T., Rocha, J., Weaver, M., Kline, A., Hogan, M. (2018). Literature Review. Current Reviews in Musculoskeletal Medicine, 11(4), 546–557.
- Hocutt, J., Jaffe, R., Rylander, R., & Beebe, K. (1982). Cryotherapy in ankle sprains. The American Journal of Sports Medicine, 10(5), 316–319.
- Kindred, J., Trubey, C., Simons, S. (2011). Foot Injuries in Runners. Current Sports Medicine Reports, 10(5) 249-254.
- Malanga, G., Yan, N., & Stark, J. (2014). Mechanisms and efficacy of heat and cold therapies for musculoskeletal injury. Postgraduate Medicine, 127(1), 57–65.
- Paterson, K., & Gates, L. (2019). A Review of Current Evidence and Focus on Pharmacological Treatment. Drugs and aging, 36(3), 203–211.
- Van den Bekerom, M., Struijs, P., Blankevoort, L., Welling, L., van Dijk, N., & Kerkhoffs, G. (2012). What Is the Evidence for Rest, Ice, Compression, and Elevation Therapy in the Treatment of Ankle Sprains in Adults? Journal of Athletic training, 47(4) 435-443.
- Van Reijen, M., Vriend, I., Zuidema, V., Van Mechelen, W., Verhagen, E. (2017). The “Strengthen your ankle” program to prevent recurrent injuries: A randomized controlled trial aimed at long-term effectiveness. Journal of Science and medicine in sport, 20(6) 549 – 554.
- Voice Dart, J. (2015). Edema – Natural Prevention and Treatment of Swollen Joints. Retrieved from https://montereybayholistic.wordpress.com/2015/05/15/edema-swollen-joints/
- Wilson, O., Kirwan, J., Dures, E., Quest, E., & Hewlett, S. (2017). Journal of Foot and Ankle Research, 10(1).
- Wolfe, M., Mattacola, C., Mccluskey, L. (2001). Management of Ankle Sprains. Am Fam Physician, 63(1) 93-105.
Introducing fisiocrem sponsored athlete Maddi, an all-round athlete who enjoys competing in multiple fitness challenges, including HYROX (Hybrid fitness racing).
Maddi’s favourite activity will always be running, a pursuit she consistently returns to. However, she has fallen into the world of HYROX – which still encourages her to maintain her base running while also focusing a bit more on the strength components of training. She says, “it still encourages me to keep up my base running.”
When looking at her accomplishments, Maddi mentioned that her top two achievements so far are the 2022 Surf Coast Century 50km and the 2023 Sydney HYROX. These achievements stand out for their distinct nature. The Ultra involves extended time on her feet and testing physical endurance, while HYROX presents a comprehensive full-body challenge. Maddi believes that for both of those accomplishments, her approach was quite similar, focusing on dedicating time to her legs and body, getting acquainted with the demands on her physique, and maintaining a consistent training routine.
After a year of intense running, Maddi made the decision to scale down her running activities and introduce some HYROX events into her training regimen. Maddi stated, “I knew I was going to reduce my running distance and alter my training in 2023.” She is gearing up for an ambitious 2024, adding even more HYROX events into the mix.
Maddi’s biggest supporter is her partner, Jarryd. She says “As parents, it’s always been a bit of a juggling act with the kids. Family time is really important to us, but so is taking time for ourselves to do what we love. I definitely wouldn’t be able to do what I do without him!”. Whenever Maddi is at the gym or out on the trails, her partner is either taking care of the children or standing at the finish line, offering enthusiastic support. On days when she lacks motivation to lace up her running shoes, he encourages her by emphasising the post-run satisfaction. Maddi acknowledges that she couldn’t achieve her goals without his unwavering support and encouragement. Maddi firmly believes that there’s nothing more gratifying or inspiring than witnessing someone achieve a goal they’ve diligently pursued.
MADDI’S TOP RECOVERY TIPS
Maddi’s foremost advice on recovery is to heed your body’s signals. She says, “You know your body better than anyone else and it will tell you when it needs a little bit more TLC.”
"Witnessing someone achieve a goal is truly satisfying."
If you’ve ever experienced the discomfort of a stiff neck, you know just how challenging it can be to find neck pain relief. That nagging pain and limited mobility can affect your daily life in many ways. Individuals may experience difficulties with general activities, such as turning their heads or driving a car. This article discusses neck pain, including symptoms, causes, treatment, and remedies to help relieve a stiff neck and pain.
Understanding Neck Pain
Neck pain is a common problem worldwide, especially in women (Côté et al., 2003)(Bovin et al., 1994). Neck pain affects people, their families, communities, businesses, and the healthcare system significantly. A variety of environmental and personal factors can influence the onset of neck pain (Hoy et al., 2010). Studies have found that there is a higher incidence found in office and computer workers (Hoy et al., 2010).
Neck pain and Stiffness: Symptoms and Causes
Neck pain can manifest in several ways, and its causes can be diverse. Common symptoms of neck pain include:
- A dull or sharp pain in the neck area
- Stiffness, limiting your range of motion (ROM)
- Difficulty turning your head
- Muscle stiffness
- Headaches
The causes of neck pain can vary from person to person and may include:
- Poor posture and poor ergonomics
- Muscle strain or tension
- Trauma or injury (Medical Clinics, 2012)
- Nerve compression
- Degenerative conditions (Medical Clinics, 2012)
- Age (Evans, 2014).
- Work-related stress and risk factors (Evans, 2014)(Ariëns et al, 2000)
How to Get Rid of a Stiff Neck
When faced with a stiff neck, the urgency for relief becomes paramount. Here are some practical tips that can help you eliminate that discomfort and enhance your overall well-being.
1. Heat and Cold Therapy
Applying either a hot or cold pack to the affected area can treat neck strains. Applying a heating or cold pack to the neck for 30 minutes can help relieve acute neck pain (Garra et al, 2010).
Heat pads, self-applied can assist in effectively relieving pain and improve range of motion (Cramer et al., 2012). You can use a hot water bottle or wheat pack to apply heat to the area.
Cold pack treatments can help to reduce inflammation. You can use ice packs, ice towels or even a pack of frozen peas (William, et al., 2013).
2. Gentle Neck Stretches & strengthening exercises (Cohen, 2015).
Regular stretching & strengthening exercises can help reduce neck and shoulder pain (Louw et al., 2017). Stretching regularly can improve neck movement and quality of life for people with neck pain and stiffness (Tunwattanapong et al., 2015). Performing gentle neck stretches can help relieve tension, improve flexibility and strengthen the muscles, preventing future stiffness.
Some effective stretches include neck tilts, head turns, shoulder rolls, neck rotations and chin tucks. Remember to do these exercises slowly and without force to avoid further strain.
3. Over-the-Counter Pain Relievers
Non-prescription pain relievers like ibuprofen can provide temporary relief from neck pain and reduce inflammation. However, it’s essential to follow the recommended dosage and consult a healthcare professional if needed.
4. Neck Support Pillows
The use of spring and rubber pillows can help to reduce neck pain (Pang et al., 2021). Investing in a supportive pillow can make a significant difference in preventing and relieving neck pain. A pillow designed to support your neck’s natural curve can help maintain proper alignment while you sleep.
5. Muscle Pain Relief Gel
Another way to soothe a stiff neck is by using a muscle pain relief gel. Creams with anti-inflammatory properties can relieve pain and reduce muscle tension in the affected area (Medical Clinics., 2012).
fisiocrem Solugel is a muscle pain relief gel that provides temporary relief to individuals suffering from muscular discomfort. This gel has menthol and naturally derived active ingredients. It helps soothe muscle pain and tension without being invasive.
6. Posture Correction
One of the leading causes of neck pain is poor posture (Joshi et al., 2019). Pay attention to how you sit or stand and use furniture that helps support your back and neck.
7. Massage Therapy
Regular massages from a trained therapist can work wonders in reducing neck pain. Massages can help relax muscles and improve blood flow, reducing tension and promoting better circulation (Sherman et al., 2010).
8. Non Operative Options
Non-operative treatments like physical therapy and acupuncture are beneficial in addressing neck pain. Physical therapy utilises exercises and stretches to enhance neck strength and flexibility, improving posture and reducing discomfort. Acupuncture, meanwhile, employs fine needles to stimulate natural pain relief mechanisms and enhance blood circulation, offering holistic pain management. These non-invasive therapies provide effective relief from neck pain, promoting overall well-being (Medical Clinics., 2012).
Conclusion
Dealing with a stiff neck can be a real pain in the neck. But with the right remedies and treatments, you can find relief and get back to your daily activities without discomfort. Remember to pay attention to your posture, perform neck stretches, and use topical pain relief creams when needed.
Taking care of your neck is important for your well-being, whether you use home remedies or get professional help.
FAQs:
1. What is a good remedy for a stiff neck?
A good remedy for a stiff neck includes heat or cold therapy, gentle neck stretches, and over-the-counter pain relievers. Using muscle pain relief gels like fisiocrem can also provide temporary muscle pain relief.
2. What are the best stretches for a stiff neck?
The best stretches for a stiff neck include neck tilts, head turns, and shoulder rolls. These gentle exercises help relieve tension and improve flexibility.
3. What is best for a stiff/sore neck, heat or cold?
Both heat and cold therapy can be effective for a stiff or sore neck. Heat relaxes tense muscles, while cold reduces inflammation. You can choose the one that provides the most relief for your specific condition.
4. How to prevent or relieve a stiff neck while travelling?
To prevent or relieve a stiff neck while travelling, make sure to sit properly and support your neck with a travel pillow. Take breaks during long journeys to stretch and move your neck.
fisiocrem Solugel 60g tube is perfect for on-the-go to keep in your travel bag. The topical gel for muscular pain can help relieve inflammation and provide temporary muscle pain relief.
5. What exercises help relieve neck pain?
Gentle neck exercises like neck rotations, chin tucks, and shoulder stretches can help relieve neck pain and prevent stiffness.
6. Are there any ways to treat neck pain without a doctor?
Yes, there are several ways to treat neck pain without seeing a doctor. You can try different methods to relieve neck pain at home. These include heat or cold therapy, gentle neck exercises, over-the-counter pain relievers, topical creams, and supportive pillows. However, if the pain persists or worsens, it’s advisable to consult a healthcare professional.
Citations
- Ariëns, G., Mechelen, W., Bongers, P., Bouter, L., Van der Wal, G. (2000). Physical risk factors for neck pain. Scandinavian Journal of Work, Environment & Health.
- Bovin, G., Schradar, H., Sand, T. (1994). Neck Pain in the General Population. Spine Journal.
- Cohen, S. (2015). Epidemiology, Diagnosis, and treatment of neck pain. Symposium on pain medicine.
- Côté, P., Cassidy, J. D., & Carroll, L. (2003). The epidemiology of neck pain: what we have learned from our population-based studies.
- Cramer, H., Baumgarten, C., Choi, K., Lauche, R., Saha, F., Musial, F., Dobos, G. (2012). Thermotherapy self-treatment for neck pain relief—A randomized controlled trial. European Journal of Integrative Medicine, 4(4), e371-e378.
- Evans, G. (2014). Identifying and treating the causes of neck pain. Medical clinics.
- Garra, G., Singer, A. J., Leno, R., Taira, B. R., Gupta, N., Mathaikutty, B., & Thode, H. J. (2010). Academic Emergency Medicine, 17(5), 484–489.
- Hoy, D., Protani, M., De, R., Buchbinder, R. (2010). The epidemiology of neck pain. Best practice & Research clinical Rheumatology.
- Joshi, S., Balthillaya, G., & Neelapala, Y. V. R. (2019). Thoracic Posture and Mobility in Mechanical Neck Pain Population: A Review of the Literature.
- Louw, S., Makwela, S., Manas, L., Meyer, L., Terblanche, D., & Brink, Y. (2017). Effectiveness of exercise in office workers with neck pain: A systematic review and meta-analysis.
- Medical clinics., (2012). Identifying the Musculoskeletal Causes of Neck Pain. Retrieved from https://www.hcplive.com/view/identifying-musculoskeletal-causes-neck-pain
- Pang, J., Tsang, S., Fu, A. (2021). The effects of pillow designs on neck pain, waking symptoms, neck disability, sleep quality and spinal alignment in adults: A systematic review and meta-analysis. Clinical Biomechanics.
- Sherman, K. J., Cherkin, D. C., Hawkes, R. J., Miglioretti, D. L., & Deyo, R. A. (2010). Randomized trial of therapeutic massage for chronic neck pain.
- Tunwattanapong, P., Kongkasuwan, R., & Kuptniratsaikul, V. (2015). Clinical Rehabilitation, 30(1), 64–72.
- William, J. R., Srikantaiah, S., & Mani, R. (2013). Cryotherapy for acute non‐specific neck pain – William, JR – 2013: Cochrane Library.
Unlocking your SI Joint (sacroiliac joint) and More
Stretching is a simple practice that can bring significant benefits to your body (Page, 2012). In this blog, we will explore stretching, including static and dynamic stretching, and unlocking your SI joint (sacroiliac joint). So, let’s limber up and explore the world of flexibility and mobility.
Introduction: The Importance of Stretching
Human movement is dependant on the amount of range of motion (ROM)(Page, 2012). Athletes, older adults, rehabilitation patients, and individuals of all ages and fitness levels commonly use stretching as a practice (Page, 2012). Stretching can help improve range of motion (ROM), by increasing flexibility, reducing muscle tension and helping reduce the risk of muscular injury (Woods et al., 2007).
What is stretching?
Stretching involves lengthening your muscles to improve their range of motion. You can do this through three main types: static, dynamic, and PNF stretching (Proprioceptive Neuromuscular Facilitation) (Peck et al., 2014).
Stretching exercises can prevent muscle injuries and improve athlete performance. However, it is important to do them correctly and with caution to avoid injury (Beaulieu, 1981)
What is Static Stretching?
Static: A gentle approach
Static stretching is perhaps the most familiar form of stretching. It is most commonly referred to the safest type of stretching (Beaulieu, 1981). Static stretching is when you stretch a muscle and hold it in an uncomfortable position for 15-30 seconds (Peck et al., 2014). This type of stretching is gentle and safe, making it suitable for people of all fitness levels.
Benefits of Static
Static stretching offers several advantages, including:
- Improved flexibility and an increased range of motion (Kokkonen et al., 2007).
- Reduce the risk of injury and reduce muscle soreness and tension (Sim et al., 2009).
- Helps to enhance physical function and improve quality of life (Masic et al., 2023).
Beginners can perform static stretches daily to keep their muscles flexible and healthy.
What is Dynamic Stretching?
Dynamic stretching involves moving parts of the body and gradually increasing range of motion, speed of movement, or both through controlled movements (Leon & Rana, 2012). In dynamic movements, muscles lengthen, followed by a contraction, and the muscles, joints, tendons, and ligaments must generate force in this stretched position, enhancing functional ability in these extended ranges of motion (Kovacs, M. 2009).
Dynamic stretching is an activity specific functional stretching exercise that should utilise specific movements to prepare the body for activity (Kovacs, 2009). Dynamic stretches have become a popular choice as a pre-exercise warm up (Leon & Rana, 2012).
An example of a dynamic stretch is the walking lunge with rotation and the hamstring hand walk. Both exercises require a strength and flexibility and are a perfect way to improve balance and coordination whilst warming up (Kovacs, 2009).
What is PNF Stretching?
The Science Behind PNF
Proprioceptive Neuromuscular Facilitation (PNF) is a common practice for increasing range of motion. People use PNF to enhance muscle flexibility and muscle strength (Hindle et al 2012).
PNF stretching involves using the opposing muscle to stretch the target muscle. To achieve this, briefly contract the opposing muscle and then hold the target muscle in a static contraction (Sharman et al. 2006).
Sports training and rehabilitation environments commonly employ PNF techniques to enhance both active and passive range of motion (Sharman et al. 2006).
Achieving Enhanced Flexibility with PNF
PNF stretching is effective in:
- Improving flexibility and range of movement (Hindle et al. 2012).
- Enhancing muscle strength and performance (Hindle et al. 2012).
- Decreases muscle tension (Hindle et al. 2012).
- Improving joint stability and mobility (Namura et al. 2008).
Safety: Dos and Don'ts
Avoiding Common Mistakes
Whilst there are many benefits to stretching it is important to do it correctly to avoid injuries. Some common mistakes to avoid include:
- Bouncing whilst performing a stretch (This can lead to muscle strains).
- Neglecting to warm up before stretching.
- Overstretching and causing pain.
- Holding your breath during stretches.
Staying Safe During Your Routine
To ensure a safe and effective stretching routine, remember to:
- Warm up your muscles with light activity.
- Breathe deeply and rhythmically while stretching. Try using yoga breathing techniques.
- Listen to your body and avoid pushing too hard. Stretch only to the point of mild tension.
- Stay consistent with your stretching regimen. Stretch frequently to see the most improvement.
Stretch for Specific Goals
Stretching For Athletes: Optimising Performance
Athletes can benefit greatly from targeted stretching routines. It can help improve:
- Flexibility for better range of motion.
- Injury prevention by increasing muscle flexibility.
- Recovery by reducing muscle soreness and tension post-workout.
- Performance by enhancing muscle power and endurance
Stretching Accessories: Enhancing Your Practice
Stretching can be even more effective when you have the right tools at your disposal. Here’s how some common accessories can enhance your practice:
- Yoga Mats: Provide a comfortable surface for stretching and yoga exercises, ensuring stability and cushioning for your body.
- Resistance Bands: These versatile bands add resistance to your stretches, helping to improve muscle strength and flexibility.
- Yoga Blocks: Assist in maintaining balance and stability during challenging stretches and poses.
Choosing the right accessories for your routine can make a significant difference in your overall experience and results.
How to Unlock Your SI Joint by Yourself
Understanding the SI Joint
The sacroiliac joint (SIJ) is a common cause of lower back pain and buttock pain. The SIJ is a point where the spine and the pelvis connect.
The SI joint is a large joint in the body. It supports the upper body and transfers forces between the upper and lower parts of the body (Divisions, 2005). When this joint is dysfunctional it can cause lower back pain and discomfort (Divisions, 2005).
Treatment of SI joint pain is one of the most challenging problems confronting pain physicians. Generally there are 2 treatment categories; those directed at correcting the underlining pathology and those aimed to alleviate symptoms (Divisions, 2005).
Treatment aimed at relieving symptoms begins with non operative interventions including physical therapy or chiropractic care (Rashbaum et al. 2016). There are other non-surgical treatments that can help reduce pain. These treatments include moving the joint, taking anti-inflammatory drugs, and using sacroiliac joint belts (Foley & Buschbacher, 2006).
Please consult your healthcare professional for their assistance and guidance for treatment and techniques to unlock the SI joint. Unlocking your SI joint can help alleviate pain and restore proper functionality.
fisiocrem Solugel
The Perfect Complement
To maximise the benefits of your routine, consider using fisiocrem products.
fisiocrem Solugel is a topical pain relief cream specially formulated to provide temporary relief from muscle pain. Here’s why fisiocrem Solugel can be the perfect complement:
- Pain Relief: fisiocrem Solugel helps with muscle pain using arnica and calendula. Great for after exercise.
- Contains menthol and naturally derived active Ingredients: avoid the use of synthetic chemicals by using fisiocrem Solugel. fisiocrem Solugel is gentle on your skin.
- Easy to apply pain relief cream absorbs quickly, leaves no residue, so you can stretch without interruptions.
Shop fisiocrem Solugel
To enhance your routine and alleviate any discomfort or pain that may arise during or after stretching, incorporate fisiocrem Solugel
Shop fisiocrem Solugel for muscular aches and pains in-store at your local pharmacy, Chemist Warehouse, Coles, and Woolworths. Purchase fisiocrem directly online, with all orders qualifying for free delivery.
Conclusion: Embrace the Power of Stretching
In conclusion, stretching is a fundamental practice that can benefit everyone, regardless of age or fitness level. Whether you’re looking to improve flexibility, or relieve stress, there’s a stretching method that suits your needs.
From the gentle and accessible static to dynamic and PNF, you have a variety of options to explore. Stretch safely, avoid mistakes, use mats, bands, and blocks to improve your yoga practice.
fisiocrem Solugel can help with muscle pain and soreness, giving you effective relief.
So, what are you waiting for? Start integrating stretches into your daily life, and you’ll discover a world of improved flexibility, reduced pain, and enhanced well-being.
FAQs: Answering Your Burning Questions
1. What Are the Best Times to Stretch?
The best times to stretch are during warm-ups prior to exercise and cool-downs. You can add stretching to your daily routine. You can do it either in the morning to wake up or in the evening to relax after a long day.
You can add stretching to your daily routine. You can do it either in the morning to wake up or in the evening to relax after a long day.
2. How Long Should I Hold a Stretch?
Ideally, you should hold a stretch for 15-30 seconds. This duration allows you to relax the muscle and elongate the muscle gradually without causing strain.
3. Is It Good for Pain Relief?
Yes, stretching can help alleviate muscle and joint pain. It increases blood flow, reduces muscle tension, and promotes relaxation, which can contribute to pain relief.
4. Is it possible to use fisiocrem Solugel after stretching?
You can use fisiocrem Solugel after stretching. Using fisiocrem after stretching helps with post-stretching recovery by relieving discomfort or soreness.
These FAQs give general advice, but it’s best to talk to a healthcare professional for help with stretching and relieving pain.
Citations
- Beaulieu, J. E. (1981). The Physician and Sportsmedicine, 9(11), 59–69.
- Divisions, P. M. (2005). Sacroiliac Joint Pain: A Comprehensive Review of Anatomy, Diagnosis, and treatment. Anesthesia & Analgesia.
- Foley, B., Buschbacher, R. (2006). Sacroiliac Joint Pain: Anatomy, Biomechanics, Diagnosis, and treatment. American Journal of Physical Medicine & Rehabilitation.
- Hindle, K. B., Whitcomb, T. J., Briggs, W. O., & Hong, J. (2012). Proprioceptive Neuromuscular Facilitation (PNF): Its Mechanisms and Effects on Range of Motion and Muscular Function. Journal of Human Kinetics.
- Kokkonen, J., Nelson, A., Eldredge, C., Winchester, J. (2007). Chronic Static Stretching Improves Exercise Performance. Official Journal of the American College of Sports Medicine.
- Kovacs, M. (2009). Dynamic stretching: The Revolutionary New Warm-up Method to Improve Power, Performance and Range of Motion.
- Leon, C., Oh, H.-J., & Rana, S. (2012). Strategies, 25(5), 16–19.
- Masic, S., Causevic, D., Covic, N., Spicer, S., & Gawash, A. (2023). The Benefits of Static Stretching on Health. A Systematic Review.
- Namura, M., Motoyoshi, M., Namura, Y., Shimizu, N. (2008). The effects of PNF training on the facial profile. J Oral Sci.
- Page, P. (2012). Current concepts in muscle stretching for exercise and rehabilitation. International journal of sports physical therapy.
- Peck, E., Chomko, G., Gaz, D., Farrell, A. (2014). The Effects of Stretching on Performance. Current Sports Medicine Reports.
- Rashbaum, R. F., Ohnmeiss, D. D., Lindley, E. M., Kitchel, S. H., & Patel, V. V. (2016). Sacroiliac Joint Pain and Its Treatment.
- Sharman, M. J., Cresswell, A. G., & Riek, S. (2006). Sports Medicine, 36(11), 929–939.
- Sim, A., Dawson, B., Guelfi, K., Wallman, K., Young, W. (2009). Effects of Static Stretching in Warm-Up on Repeated Sprint performance: The Journal of Strength & Conditioning Research.
- Woods, K., Bishop, P., & Jones, E. (2007). Sports Medicine, 37(12), 1089–1099.
Introducing fisiocrem sponsored athlete Kirsty, a dedicated mother of two, juggling a demanding full-time job in the railway sector alongside her pursuit of a Master’s degree in business.
At the moment, Kirsty’s favorite sport is trail running, and she cherishes the freedom that comes with exploring forested trails, far from the hustle and bustle of the busy city. Another passion of hers is the running community; she finds immense inspiration from the incredibly motivating individuals within it, particularly her fellow trail running companions and the esteemed members of the purple army. Kirsty also revels in pushing her limits, having completed two ultra trails (50km and 60km) and harboring a strong desire to achieve even more. She’s set to tackle a 50km run in October and aspires to make 2024 the year of her first 100km race.
One could say Kirsty’s most significant fitness achievement is discovering an activity she loves. Although she was always active and engaged in sports like soccer and softball while growing up, her athletic pursuits came to a halt during her first pregnancy when she grappled with post-natal depression. Seeking natural remedies for her condition, Kirsty took inspiration from her sister, who was deeply involved in running. She began her journey with road running and, after a few years, transitioned to trail running. Since then, she hasn’t looked back, as her entire being comes alive while navigating the trails. Over the past couple of years, Kirsty has also placed significant emphasis on her diet and internal healing, recognizing the transformative power of combining physical training with a healthy diet.
To navigate her fitness journey, Kirsty has enlisted the support of an exceptional online coach (@run_coaching on Instagram), Matt, who has crafted a program tailored to her lifestyle. This program incorporates elements such as strength training, stretching, and rest days, all to complement her running. Despite the challenges of being a full-time working mother and a university student pursuing her Master’s degree, Kirsty acknowledges that her plan doesn’t always unfold as expected. However, she firmly believes that by consistently prioritizing strength and stretching, she can at least make it to the starting line and ultimately cross the finish line, no matter the hurdles.
Kirsty finds her children to be a driving force, motivating her to continuously push her boundaries and demonstrate that any goal is attainable with determination, regardless of how unconventional it may seem to others. She also draws inspiration from skeptics who doubt her capabilities, viewing their skepticism as additional fuel to dream even bigger and set increasingly ambitious.
KIRSTY’S TOP RECOVERY TIPS
Kirsty’s mantra revolves around the importance of consistently tending to the small things in her fitness journey: mobility, strength training, stretching, foam rolling, maintaining a balanced diet, and relying on products like fisiocrem—she embraces these practices unwaveringly.
"My whole soul comes alive after a day of chasing trails."
Meet fisiocrem sponsored athlete Debbie, our 54-year-old sponsored running enthusiast. Debbie loves to “mix it up” with trails and road runs, along with the occasional cycle.
Debbie’s favourite activity will always be trail running. She pushes her limits and has a good routine in place to conquer her goals. She says, “To achieve something greater than the normal person means everything to me.”
Debbie has just finished training for Trail Trips Coastal High 50km earlier this Month. It’s been a long and tough road back for her, since undergoing major hip/glute surgery in October last year. Debbie says, “I’m ready to build up my km’s again by increasing my strength work at gym.”
When asked about who supports and motivates her Debbie says, “I am supported by my family and good friends but at the end of the day, it’s just me and I do these crazy adventures to see what I am capable of achieving.”
“I am motivated by many people around me, those who run, cycle and those who can’t. We have one life, and you need to do whatever you can in the time we have to enjoy it.”
Reflecting on her fitness journey, Debbie’s most significant achievement thus far has been completing a 100-miler race a few years ago.
She explains that she dedicated this race for Matt, her brother-in-law who sadly passed away 3 weeks prior. “I was so determined and was not going to quit; it was all for Matt.”
Debbie also completed the Scenic Rim event back in August, she achieved 105km. She describes it as ” Amazing, Muddy and Wet”. Despite the obstacles in her way, never giving up was the key!
DEBBIE’S TOP RECOVERY TIPS
Debbie says, ‘‘We are all different and need to learn our limitations. If you push your limits, you need to recover the right way with sleep, food and post stretching.”
"To achieve something greater than the normal person means everything to me."
Posture has a direct correlation to the comfort, mechanical efficiency, and physical functioning of an individual’s body (Howorth, B. 1946). Good posture is essential for maintaining a healthy musculoskeletal system and preventing discomfort and pain.
You should think of posture as both static positions and the dynamic posture of the body in motion. Static positions include lying, sitting, standing, and various other positions (Howorth, B. 1946).
Occupations that require prolonged static positioning, heavy manual work, shift work, and repetitive sports may all contribute to postural position changes and may result in pain (Britnell, S., Cole, J., Isherwood, L., Sran, M., Burgi, S., Candido, G., Watson, L. 2005).
In today’s lifestyle, many individuals struggle with poor posture, especially when sitting for extended periods. However, there are steps you can take to fix bad posture and alleviate the associated muscle aches and pains. In this article, we will give tips and techniques to improve your posture, especially when sitting down.
Understanding the importance of Good Posture
Before diving into the strategies for fixing bad posture, it’s crucial to understand why it matters. Good posture helps align the body’s musculoskeletal structure, reducing strain on muscles, joints, and ligaments. It enhances balance, promotes optimal breathing, and prevents excessive wear and tear on the body. By prioritising good posture, you can improve overall well-being and reduce the risk of musculoskeletal issues in the long run.
Good posture requires balance, which is necessary when we lie down, ski, walk, etc. When the equilibrium of the body is impaired as a result of exhaustion, mishap, illness, or profession, the effectiveness of the body’s mechanics diminishes (Hansson, K. 2013).
Tips for improving your posture
1. Sleep Posture
Pay attention to your sleeping posture. A good mattress and pillow that support the natural curve of your spine can make a significant difference in your posture and overall comfort. Sleep position is important and can assist in preventing neck and shoulder musculoskeletal pain (Lee, W., & Ko, M. 2017).
2. Stay Hydrated
Proper hydration helps in the preservation of muscular functions which can assist with better posture control (Gauchard, G., Gangloff, P., Voucriot, A., Mallie, J., Perrin, P. 2009).
3. Maintain a Healthy Weight
Excess weight can strain your spine and contribute to poor posture (Gilleard, W., & Smith, T. 2006). Maintaining a healthy weight through diet and exercise can help alleviate this issue.
4. Stretching Exercises
Incorporating yoga and stretching exercises into your routine can improve flexibility and posture. Practices like yoga and pilates specifically target posture and core strength.
Tips for improving posture when sitting.
1. Sit with Proper Ergonomics
One of the primary causes of poor posture when sitting is inadequate ergonomics. To support your body’s natural alignment, consider the following tips when in a sitting position:
- Modify the height of your chair to ensure your feet are flat on the floor.
- Maintain a slight forward tilt of the chair to keep your pelvis in a neutral position.
- Position your computer screen at eye level to avoid straining your shoulders and neck.
- Use an ergonomic chair or add lumbar support to maintain the natural curve of your lower back.
- Bend your elbows at a 90-degree angle and keep your wrists in a neutral position when typing.
2. Take Frequent Breaks and Stretch
Sitting for prolonged periods can contribute to poor posture and muscle stiffness. Prevent this by regularly taking breaks and integrating stretching exercises into your everyday schedule. Stand up, walk around, and perform simple stretches to relieve tension in your muscles. Focus on stretching your neck, shoulders, chest, and back to counteract the effects of prolonged sitting.
3. Strengthen Your Core Muscles
Strong abdominal muscles are vital for maintaining good posture. Engaging your core muscles helps stabilise your spine and provides support for your upper body. Consider performing exercises such as planks, bridges, and abdominal crunches into your fitness routine. By strengthening your core, you can improve your posture and reduce the risk of back pain.
4. Practice Mindful Sitting
Developing awareness of your posture while sitting is key to making lasting improvements. Proper sitting involves paying attention to your body’s alignment and making necessary adjustments throughout the day. Regularly check your seated position to ensure you relax your shoulders, keep your spine straight, place your feet flat on the floor, and align your head with your body. Over time, this mindful approach will become second nature, leading to improved posture even when you’re not actively thinking about it.
5. Utilise Posture-Correcting Tools
In addition to implementing lifestyle changes, you can also benefit from posture-correcting tools. There are various options available, such as ergonomic chairs, lumbar rolls, and posture braces. These tools provide additional support and encourage proper alignment.
Shop Posture Medic – a solution to help you improve your posture.
fisiocrem Solugel
For back & neck muscle pain relief.
fisiocrem Solugel is a topical pain relief cream for the temporary relief of muscular aches and pains associated with poor posture.
fisiocrem Solugel contains naturally derived active ingredients. fisiocrem Solugel’s blend of active ingredients provides the following benefits:
- Relieve Inflammation
- Helps in the healing of mild muscle injuries and ailments
- Helps in the management of muscle sprains and muscle strains
- Relieve muscle pain and soreness
Shop fisiocrem Solugel for muscular aches and pains in-store at your local pharmacy, Chemist Warehouse, Coles, and Woolworths. Purchase fisiocrem directly online, with all orders qualifying for free delivery.
Apply a few grams of fisiocrem Solugel to the affected area 3 to 4 times daily, or as often as required. Massage fisiocrem Solugel in as required.
If symptoms persist consult your health care practitioner. This is only for external use. Do not use fisiocrem on broken skin. Please avoid contact with your eyes.
Should your skin be sensitive, conduct a patch test with this product before using it on a larger area. If sensitivity develops discontinue use.
Always read the label and follow the directions for use.
Citations
- Britnell, S., Cole, J., Isherwood, L., Sran, M., Burgi, S., Candido, G., Watson, L. (2005). Postural Health in Women: The Role of Physiotherapy. Retrieved: https://citeseerx.ist.psu.edu/document?repid=rep1&type=pdf&doi=b6b90023a14438195f27cfc4263479927540bf92
- Gauchard, G., Gangloff, P., Voucriot, A., Mallie, J., Perrin, P. (2009). Effects of exercise-induced fatigue with and without hydration on static postural control in adult human subjects. International Journal of Neuroscience, 112 (10) 1191-1206.
- Gilleard, W., & Smith, T. (2006). Effect of obesity on posture and hip joint moments during a standing task, and trunk forward flexion motion. International Journal Of Obesity, 31(2), 267-271.
- Hansson, K. (2013). Body Mechanics and Posture. The Journal of Health and Physical Education, 16(10) 549-587.
- Howorth, B. (1946). Dynamic Posture. Journal Of The American Medical Association, 131(17), 1398.
- Lee, W., & Ko, M. (2017). Effect of sleep posture on neck muscle activity. Journal Of Physical Therapy Science, 29(6), 1021-1024.
