Exercise Archives - LiveWell Family Chiropractic

Cycling Aches and Pains

David Lam — Wed, 01 Oct 2025 07:38:44 +0000

Cycling Aches and Pains

Common Cycling Aches and Pains. Why and how we can help!

Cycling is a great way form of exercising, whether it be indoors or outdoors, cycling provides a form of exercise which is not over demanding upon your joints.

Whether it is for their exercise fix or training for the next riding event or competition, cycling can when performed incorrectly can place a lot of stress and strain on the body due the repetitive nature of the sport. Over the last few weeks I have been seeing a lot of patients coming in after their first initial week of cycling. Whether it be lower back pain, neck pain, shoulder or even foot and ankle, these are all fair too common. These particular injuries are either generally due to overuse, loss of flexibility and core strength due to detraining. Things to look out and consider when riding include:

Do you feel like you are over-reaching for the pedals?
Do you always feel pain and discomfort in the same regions?
At each stop/traffic lights do you feel you have to stretch?
Do you feel you can not spend as much time in the drops as usual?

These are the main tell-tail signs that your spine is not moving or functioning correctly. A full spinal and nervous system assessment would be the ideal way to improve joint mobility and function to maximise performance outcomes for both the recreational and competitive cyclists.

Call us now (03) 9995 8164 or book online.

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Fascia and Your Running Ability

David Lam — Wed, 01 Oct 2025 07:07:32 +0000

Fascia and Your Running Ability

Do you suffer from tight muscles? Are you not moving freely?

If this sounds like you then you may have tight restricted fascia.

So what is Fascia?

Fascia forms a continuous network of connective tissue throughout the body covering muscles, organs, and nerves. Fascia of muscle or Deep Fascia is a dense fibrous connective tissue that surrounds individual muscles, and divides groups of muscle into compartments. Fascia is also made up of water and it moves better when well lubricated with water.

Changes can occur in the fascia which can disrupt our movement patterns. Changes in the fascia due to injury are not just limited to the injured area. Pain causes changes in our whole-body physiology. Muscle tone, changes in our nervous system and even our sleep patterns are all effected by pain. When you feel wrong you move wrong.

How does this effect you when running?

When your muscles become tight so does the surrounding fascia. Overtime the fascia can become rigid and compress the muscles and nerves. All runners at some point accumulate soft tissue damage due to high intensity and high-volume training. Hard running can break down the body. Too much training volume can lay down scar tissue as the body will try to heal itself. Normally the fascia in our body is in an arrangement that allows the muscles underlying it to slide and glide freely, but when scar tissue forms the arrangement of fascia is disrupted and you get fascial restrictions, meaning the fascia binds to the underlying muscle and creates areas of overload as the muscle gets restricted. These restrictions cause tension and movement disorders.

How fascia responds to your tight muscles?

Fascia will respond to new movement patterns, so if you are trying to run with pain, your body will respond by changing its movement pattern and compensate with a new movement pattern. Once you have healed and your injury is gone, your body will retain the new compensated movement pattern. This is a recipe for re-injury and will cause long term problems.

How to care for your fascia

Fascia restrictions can be treated using massage, foam rollers and spikey balls. The goal is to remove the restriction so that the muscle can glide and slide freely, and you are able to run freely and move without restriction.

Myofascial techniques are hands on and focus on fascia tissue function. These techniques include:

Massage therapy
Trigger point therapy and trigger point with active contractions
Soft tissue mobilising such as skin rolling
Fascial stretches

These techniques can aid in:

more efficient circulation of antibodies in the blood
an increase in the blood supply in the region of restriction
greater blood supply to the nervous system
an increase in metabolism
facilitating the recovery process

Don’t give up! We can help.

If you have nagging tight muscles or an injury or you just don’t feel right or feel like you are not moving freely, then book an appointment with our Remedial Massage Therapist today to see what you want or need to get you running and moving freely again.

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Tell Tale Signs, You’re A Cyclist

David Lam — Wed, 01 Oct 2025 07:01:21 +0000

Tell Tale Signs, You’re A Cyclist

Just as potholes and countless kilometres can wear away your tyres, stretch your chain and cause your wheels to move out of true making them wobble, the wear and tear of cycling can pull your body out of alignment, something we see quite often at LiveWell Family Chiropractic.

Any repetitive exercise performed over an extended period of time, under fatigue and dehydration will cause misalignment through the spine, muscle tissues, tendons and ligaments. When continuing to exercise with underlying injuries can also lengthen the recovery period and effect performance. That’s why I even see my own Chiropractor regularly (fortnightly) to keep my ‘wheels true’.

So, what are the tell-tale signs you’re a cyclist?

Hip Pain and Lower Back Pain
Numb Hands
Stiff Neck and Shoulders

So, lets break down each of them!

Lower back and Hip Pain

With your gluteal muscles doing the predominant amount of work throughout the pedal stroke they often get tight. Why? Cyclists often opt for the extra round of coffees for the bunch rather than ten minutes stretching and restoring adequate length through these muscles. Does this sound like you?

Sacroiliac dysfunction is also a contributor! When sitting in behind your fellow cyclists look for the small dimples on their lower back and see which drops lower. More often or not you will see a difference between the two. With a smooth pedal stroke and well fitted bike you actually shouldn’t see any deviation through this area but commonly you will see one drop lower than the other. When it is noticeable on a ride it is only a matter of time until your saddle and saddle position resumes responsibility for the discomfort caused but is it the equipment or it is you?

Positioning on the bike is important. Whether you are a recreational cyclist or professional, most cyclist spend on average 45minutes to an hour sitting, loading the joints in flexion through the lower back, neck and shoulders. This is quite similar to that of the seated position over a desk. The forward flexion of your lumbar spine and contracted hip flexors can cause increased levels of stress and strain through your lower lumbar spine and surrounding tissues. Without adequate movement through the vertebra in the lumbar spine pain is only a matter of time until pain in these areas starts.

Pins and Needles/ Numb Hands

Pins and needles or numbness in the hands is common occurrence in cyclists. Do you ever sit in your bunch and see the rider in front of you shaking their hands ferociously or squeezing and un-squeezing their hand trying to obtain more blood flow back through? This numbness can occur directly from the hands themselves as you may be over-reaching and compressing the nerves in your hands through the wrists. Alternatively, this numbness may actually be arising from your upper back, neck or your thoracic spine. Again, being in the correct position and properly fitted may help but with increased use and time the repeated stress and strain caused from the vibrations from the road up into your hands, arms, shoulders and neck may take its toll.

Neck and Shoulder Pain

When positioned on any bike whether it be a commuter bicycle, road bike or time trial bike the neck is fixated in extension. Although this is somewhat more desirable as we typically carry our heads in flexion which is the opposite to the natural C-shape curvature of the cervical spine and neck when holding the neck in extension or hyperextension (typically seen more in TT bike riders) fatigue and stiffness often develops within the deep neck extensors (trapezius and suboccipital muscles). When obtaining good movement throughout the cervical spine we allow the load to be shared equally and not cause excessive stress and strain through the vertebrae that are not.

The Cervico-thoracic (base of neck and top of shoulders) also takes on a lot of stress as this is commonly the area of your spine where the curve changes from extension to flexion. This area can benefit from Chiropractic care comprising of joint articulation and manipulation to healthy range of movement.

Understanding the rigors and stresses that cyclists put on their bodies is the first step in helping improve and reduce the occurrence of pain and injury when riding. To make sure your riding experience the best that it can be take the time to inspect and make sure firstly you are purchasing a bike that is the correct size. Having a bike fit is also recommended for those spending prolonged periods cycling as there can be modifications and adjustments made to the bike to allow the smoothest ride possible. Making sure your body is capable to adapting to the strains and stresses is also critical in avoiding injury!

For more information please call (03) 9995 8164 or email info@livewellfc.com.au!

Happy cycling!

The post Tell Tale Signs, You’re A Cyclist appeared first on LiveWell Family Chiropractic.

Runner’s Knee and How We Can Help!

David Lam — Wed, 01 Oct 2025 06:57:40 +0000

Runner’s Knee and How We Can Help!

Are you running into Problems?

If you have knee pain when running, then here’s what you need to know.

What it is?

Pain that is around your knee or under your knee-cap (patella) can be from what is known as ‘Runners Knee’. It is also known as patellofemoral pain syndrome and is a condition that is common amongst runners.

Runners Knee pain can present with various symptoms and locations:

Pain Above the knee, which may be due to tight quadricep, gluteal, hamstring or calf muscles or from a tight ITB (iliotibial band). It may also be due to a quadricep imbalance/dysfunction, where the VMO (medial quad muscle) has a weakness compared to the lateral quad muscle which will pull the patella outward and track the patella out of its groove creating pain.

Through the knee, which may be from the knee structure being tight (lateral retinaculum) or poor alignment of the patella.

Below the knee, which may be due to tight calf muscles or excess pronation of the foot.

These symptoms can produce pain when running, which can start as a dull ache progressing to more severe pain that will cause you to stop running.

What causes it?

Runners Knee is an overuse injury that has various risk factors including:

Poor quadricep strength: a weak VMO that does not activate can cause patella tracking issues.
Poor running mechanics/gait: over pronation can cause twisting at the knee and place unwanted stress on the knee structures.
Poor footwear: wearing the correct shoes when running can help reduce the risk of injury. Some people may need a neutral shoe, more cushioning in the heel or a supportive shoe. Even wearing old shoes that have worn out and lost their shock absorption can increase your risk of injury.
Increased running intensity/training: changes in the volume and intensity in the same session of your runs that are too great will increase your risk of injury and overtraining. It is better to increase them in separate sessions and to increase gradually. It is also important to factor in recovery runs.
Training surface: changing the surface you normally run on for example from off-track to road or running hills can increase the risk of injury. If you don’t normally run hills the you should not be going out and running a hard hill session straight away. The body needs time to adapt.
Poor hip/pelvis control: if your hip drops on the opposite side due to poor control and weak glutes as you bend your knee you will change the angle of pull at the knee creating potential tracking issues.

How to treat it?

There are various methods that can be used to treat runners knee. For the people that need to keep training but are unable to manage even a short run non-impact activity such as cycling and swimming are ideal, otherwise rest is recommended initially.

Rest or reduced activity: if your pain is mild then reducing the volume and intensity of your runs may be beneficial. If your pain is severe then resting from impact exercises is recommended.
Massage and stretching: a regular massage of the tight muscles and stretching can help decrease the pull on the patella. Mobilisations of the ankle, knee and hip may also be beneficial.
Regular foam rolling: regular foam rolling of the quads and glutes can increase the elasticity of the fascia and help to decrease the pull on the patella.
Strengthen exercises: exercises to help strengthen weak muscles around the knee and hips can help control and stabilise the hips and knee.
Taping: applying tape to the knee in the early stages while you continue to run and start your strengthening exercises may help relieve stress in the knee and relieve pain.

The good news is our Remedial Massage Therapist can help with treating your knee pain by using the above methods.

So if this sounds like the pain you are getting in your knee when you run then don’t delay and book an appointment today.

Call (03) 9995 8164 or book online to get your Runners Knee sorted and get back to doing what you love pain free!

The post Runner’s Knee and How We Can Help! appeared first on LiveWell Family Chiropractic.

Our 5 Tips for Cyclist

David Lam — Wed, 01 Oct 2025 06:54:16 +0000

Our 5 Tips for Cyclist

Living and working within arms reach of one of the most ridden stretches of road in Australia if not the southern hemisphere it is almost impossible not to have spent some time riding a bicycle along Beach Rd.

Whether or not you’re cycling competitively, to work or for leisure, the enjoyment of riding a bike can quickly dissipate when our body hurts.

Back pain can be a common occurrence for cyclists across all levels. Reasons for this can include a poorly fitted bike, pre-existing injury/s and or lack of fitness, particularly in the moving muscles such as the gluteals, hamstring and quadriceps.

Like any other exercise, cycling requires some conditioning and I wish I could say that its as simple as pumping up your tyres and putting a helmet on. At times it can be easy to brush off the small aches and pains after a ride. Yes these can be a result of activating those dormant muscles but if the pain last more than a day or two, you have awoken a previous underlying problem.

There are also some simple adjustments you can make to keep riding easy, prevent injury or prevent an existing injury from progressing to a more serious problem. Often, simple fixes like adjusting your seat or correcting your posture could help. Here are some other tips.

Ease Into It

We have all heard the saying “It’s like a riding a bike” but this can only be taken so far. Progressively increase your time and distance on the bike. Also make you are not pushing too hard. Being able to maintain a comfortable conversation whilst riding is a good indicator of your effort.

Staying Relaxed

By bending forward and maintaining a neutral spine you take a lot of pressure off your upper body, particularly your shoulders. You can always alter the position of the bars or levers on your bike to make sure you’re not over-reaching. Keep your shoulders relaxed and keep a slight bend in your elbows to reduce placing too much weight and pressure on your hands.

Core Strength

Engaging your abdominal and back muscles will help to support your upper body. If your core strength is something you have always felt needed work, we can help with some gentle and easy exercises you can do at home.

Adjust your bike to your frame

Small adjustments on your bike can make a huge difference. We have found simply lowerering your seat 1-3cms can make a huge difference on your pedal stroke and thus your overall comfort on the bike.

Hydration

During exercise the body sweats to reduce your overall increase in body temperature. These fluids should be replaced and replenished. Sometimes it can be hard to drink water whilst continuing to ride. By having a glass of water or two even prior to your ride will go a long way to reduce fatigue.

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Improve Your Swing with Chiropractic

David Lam — Wed, 01 Oct 2025 06:50:46 +0000

Improve Your Swing with Chiropractic

Golf is an extremely popular game for all ages and genders. With the pleather of quality golf courses in the Bayside region and surrounding suburbs, there is no shortage of places where you can get on for a round of golf. Whether you are an aspiring Cameron Smith or recreational golfer, every golfer can improve their stroke with chiropractic care.

So how does Chiropractic care improve your stroke?

A large majority of golfers complain of lower back pain, particularly on the non-leading side. This is due to the compression of joints within the lower back mainly on one side as golf is one sided sport as well as being single sided. Chiropractic adjustments help restore healthy joint movement and function, increasing mobility and range of motion.
Chiropractic care helps improve posture and flexibility, two components of longer and more powerful drives.
Spinal adjustments also aid in the control and activation of muscles used in the golf swing such as the glutes and hips.
The dynamic nature of the golf swing incorporates a gross number of joints and muscle groups working in unison from the feet up to the hands, including ankles, knees, hips, spine, elbows and wrists. Lack of flexibility contributes to many repetitive motion injuries in the joints.

A lot of people invest in new clubs, shoes, balls and the latest golf attire, which won’t necessarily improve your game if your body can not perform the swing correctly. Investing the time and money into the one thing that is used in every stroke, your body, is something every golfer should consider.

Regardless of whether your on the 1st tee, fairway, bunker or on the greens, you being comfortable and relaxed physically will do a lot more for improving your stroke and reducing your overall score/handicap.

“Being a Chiropractic patient has helped me immensely. It’s as important to my training as practicing my swing” Tiger Woods

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Golf: How Chiropractic Care Can Improve Your Long Game

David Lam — Wed, 01 Oct 2025 06:45:01 +0000

Golf: How Chiropractic Care Can Improve Your Long Game

With the increasing desire of all golfers whether it be professional, amateur or social to hit the ball further, and therefore hit the ball less during a round of golf, the importance of activating and controlling the appropriate muscles of the spine and lower back is crucial.

Reducing Stress on Body During Golf

There are many ways in which you can reduce the load on your body and spine during a round: slower swing speeds, using larger clubs etc, improving your body’s biomechanics will only lead to not only better golf but also improved quality of life.

With the level of stress and strain created through the lower back and hips during a golf swing it is not uncommon for golfers to report vague low back pain. It can occur during, shortly after or even the following day.

Golfers across all levels present at the clinic ranging from scratch golfers to those just starting out playing off 30+.

Improving posture and spinal biomechanics is essential in not only preventing the occurrence of low back pain but also necessary in maximizing the distance and accuracy of each stroke.

Hampton Chiropractor Explains Muscles of Importance

The deep muscles of the spine (Transverse Abdominus and Multifidi) are the main core stabilizers of the lower back. The efficiency of these muscles will determine the long term effectiveness of the golf swing. It is not uncommon that the more superficial muscles (erector spinae and external obliques) fire first. This indicates a deficiency in neuromuscular control and nerve function.

It has been shown that adjustments to the lower back increases the function of the multifidus muscle by activating the ligament stretch receptors and improving neural function and control.

Improve Muscle activation?

By increasing the level of activation of this muscle via spinal manipulation there is a reduction of loaded stress on the joints. This maintains and prolongs structural integrity and function. With proper spinal alignment and the appropriate spinal exercises, improvements in core stability and increasing control and power in your golf swing can be achieved.

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4 Quick Ways to Boost Your Run!

David Lam — Wed, 01 Oct 2025 06:41:39 +0000

4 Quick Ways to Boost Your Run!

Experiencing foot pain while running is a common occurrence, particularly when it affects the outer edge of the foot. This is often attributed to excessive supination, where the foot rolls outward, putting undue pressure on the outer side. Addressing this issue requires a multifaceted approach, and here are some effective methods to alleviate the discomfort:

1. Resistance Band Ankle Pronation: Utilizing a resistance band to work on ankle pronation can significantly enhance ankle stability and counteract excessive supination. By strengthening the muscles responsible for inward rotation of the ankle, this exercise helps mitigate the root cause of the problem.

2. Soleus Stretch: The positioning of the soleus muscle can contribute to increased pressure on the lateral side of the foot. Incorporating regular stretching routines targeting the soleus can alleviate tension and reduce strain on the structures surrounding the foot’s outer edge, thus minimizing pain.

3. Footwear Selection: Opting for appropriate footwear plays a crucial role in managing supination-related foot pain. Certain types of shoes can exacerbate supination, intensifying discomfort during running. Choosing shoes with pronation control features can help align the foot properly and distribute pressure evenly, thereby reducing pain levels and addressing issues encountered while running.

4. Incorporating cross-training activities such as swimming, cycling, or strength training can help reduce the repetitive impact on the feet while still maintaining cardiovascular fitness. This allows for adequate rest and recovery for the feet, reducing the likelihood of overuse injuries associated with running.

By incorporating these strategies into your routine, you can effectively manage foot pain associated with excessive supination, allowing for a more comfortable and enjoyable running experience.

For additional assistance in pain management, reaching out to a Myotherapist is crucial. They possess a variety of techniques that could potentially expedite the recovery process.

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5 Tips to Avoid Injury When Running

David Lam — Wed, 01 Oct 2025 06:37:34 +0000

5 Tips to Avoid Injury When Running

Whether you are a professional runner or you have just started running, the risk that an injury which would prevent you from running is forthcoming.

There are many ways to avoid it, and here are 5 different ways to do so:

1. Gradually increasing volume (We recommend no more than 10%)

Especially as a beginner, your body is not used to the amount of exercise and stress that you put it through, therefore it is wise to take things slowly with the 10 % rule. This way your muscles have the time to recover from the macro-tears that have been created.

For example, if you are running 3 times per week, you should roughly add 1 km each week to your volume of training.

2. Prioritize Zone 2 training

With running, there are three main different “zones” that you can run at, and they are all based on the amount of effort required or perceived effort.

-Within Zone 1: the run will feel very easy and comfortable, and your heart rate will be around 65% to 75% of its maximum capacity. (It almost feels like a brisk walk)

-Within Zone 2: , you will be targeting aerobic and base fitness work and your heart rate will be around 70% to 80% of its maximum capacity.
(You should still be able to have a normal conversation while running in Zone 2)

The reason why it is suggested to focus most of your runs in a Zone 2 effort is that without being too harsh on the body, it will allow you to increase endurance, maximise fat loss, lactate clearance, as well as VO2max (maximum amount of oxygen that an individual can utilise during intense or maximal exercise).

Spending time in Zone 2 will also reduce the likelihood of injury as you are not over-exerting.

3. Think about you running surface

Running is an activity where there is a high impact on your body because when the foot hits the ground, the force that has been created bounces back, especially to the bones of the foot, ankles, knee and hips. Therefore, being mindful about the surface where you run is crucial.

It is normally recommended to choose softer surfaces like grass and athletic tracks or even the hard sand at the beach.
Personally I always like running at the local football ground (Boss James reserve )

4. Implement strength and mobility training into your routine

Whether you are a runner, swimmer or cyclist, a proper gym routine is essential.
Resistance training helps to build muscle endurance and strengthen joints and ligaments. This will not only help you with injury prevention, but at the same time, it will make you faster.

Along with a strength workout, another important aspect of your routine should be mobility training. This will help your muscles to perform in a safer range of motion and prevent the risk of injuries.

5. Recover Correctly!

One of the aspects that is normally underestimated by athletes is recovery, and with that, I do not mean only the rest that you give yourself between activities, but more what you do with that time.

A good recovery routine is essential to increment your performance and to prevent the risk of injuries.

One of the most important aspects is hydration. This doesn’t include only water, but also electrolytes. These will allow your body to restore a “normal” level of salt and sodium within your body.

Moreover, Remedial Massage Therapy will speed up your recovery as well as reduce the risk of injuries, by:
-Increasing blood flow, which will help to carry more oxygen and nutrients to the cells.
-Helps the immune system to expel toxins and waste products from your body.
-it helps to break down scar tissue, which will allow a faster recovery.

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Running Cadence? What is it and how it affects running performance and Recovery!

David Lam — Wed, 01 Oct 2025 06:34:21 +0000

Running Cadence? What is it and how it affects running performance and Recovery!

As a runner, you’ve likely come across the term “cadence” without fully understanding its significance. You might have dismissed it as unimportant, but cadence plays a crucial role in your running efficiency and injury prevention. So, what exactly is cadence, and why should you pay attention to it when reviewing your running data? In this blog, we’ll explore what cadence means, how it affects your running form, and why it’s essential for minimizing the risk of injuries.

What is Cadence?

Cadence refers to the number of steps you take per minute while running. A higher cadence generally means your foot spends less time on the ground with each stride, reducing the stress and load on your muscles, joints, and ligaments. Conversely, a lower cadence increases the time your foot spends on the ground, leading to greater stress on the muscles that propel you forward. Over time, this can elevate your risk of soft tissue injuries if not properly managed.

Common Injuries Associated with Low Cadence

Tendinopathy: This condition is characterized by the repeated strain and inflammation of a tendon, often caused by overuse, poor technique, or improper footwear. Achilles tendinopathy is particularly common among runners due to the significant pressure absorbed by the Achilles tendon during both acceleration and deceleration phases of running.
Plantar Fasciitis: One of the most common causes of heel pain, plantar fasciitis involves inflammation of the plantar fascia—a fibrous tissue along the bottom of the foot. The condition is typically worsened by high-impact activities like running, which place substantial pressure on the fascia.

Tips for Recovery and Injury Prevention

If you’re dealing with tendinopathy or plantar fasciitis, here are some tips that can help speed up your recovery:

Decrease Training Volume and Intensity: If the injury is mild, continue exercising with reduced intensity. For acute injuries, switch to lower-impact activities like swimming or cycling to maintain cardiovascular fitness without stressing the affected areas.
Incorporate Strength Training and Mobility Work: Strengthening your muscles and tendons through targeted exercises can improve endurance and stability. Mobility exercises will help restore your joints’ range of motion, further enhancing your running mechanics.
Focus on Prevention: Injury prevention is as crucial as exercise itself. Incorporate remedial massage therapy into your routine to increase blood flow, improve joint mobility, and reduce muscle tightness, helping your body recover faster and stay injury-free.

Whether you’re experiencing pain or simply looking to optimize your performance, paying attention to your cadence and prioritizing injury prevention can make all the difference in your running journey.

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