Written by Dr Julian Simpson — Chiropractor with 15+ years of experience, Board Member of the Chiropractic Australia Research Foundation, and author/reviewer of 800+ health articles. The Best Ways to Prevent Football Injuries: What the Latest Research Says Love Your Football? Here's How to Stay on the Pitch for Longer Whether you're pulling on the boots for a local club in Sunbury, playing social football in Melton, or watching your kids race around the oval every weekend, injuries are unfortunately part of the game. Most players expect the occasional knock or tackle, but surprisingly, many football injuries happen without any contact at all. A simple sprint, sudden change of direction or powerful kick can be enough to sideline a player for weeks. The good news is that many of these injuries are preventable. A new comprehensive review published in 2026 analysed 25 high-quality studies from around the world to identify the most effective ways to reduce non-contact lower limb injuries in male football players. The findings provide valuable guidance not only for elite athletes, but also for community footballers across Australia. Just How Common Are Football Injuries? Football remains one of the world's most physically demanding sports. Players are constantly: Sprinting Accelerating Jumping Landing Tackling Changing direction Kicking with force Research shows football has a higher injury rate than many industrial occupations, highlighting just how physically demanding the sport can be. A large systematic review found: 8.1 injuries occur for every 1,000 hours of football exposure. During matches, injury rates increase dramatically to 36 injuries per 1,000 hours. During training, injury rates are much lower at 3.7 injuries per 1,000 hours. In other words, match day is where the biggest injury risk lies. Most Football Injuries Affect the Legs The review confirmed that approximately 75% of football injuries involve the lower limbs, including the: Hamstrings Groin muscles Quadriceps Knees Ankles Calves Even more surprisingly, 58.5% of injuries occur without any physical contact. Rather than being caused by tackles, they're often the result of: Fatigue Muscle weakness Poor movement patterns Sudden acceleration Rapid deceleration Sprinting Cutting and pivoting These injuries are often preventable with the right preparation. Hamstring Injuries Are Still Number One Among muscle injuries, hamstrings remain the biggest problem. The review found: Hamstring injuries account for up to 37% of all muscle injuries Adductor (groin) injuries make up 23% Quadriceps injuries account for 19% These injuries frequently keep players out of training and competition for several weeks and have a frustrating tendency to recur if rehabilitation isn't completed properly. Why Do Non-Contact Injuries Happen? Unlike contact injuries, non-contact injuries usually develop because the body isn't coping with the demands being placed upon it. Common contributing factors include: Intrinsic factors Previous injury Poor flexibility Muscle weakness Muscle imbalances Poor running mechanics Reduced hip mobility Fatigue Extrinsic factors Heavy fixture schedules Inadequate preseason preparation Rapid increases in training load Playing surface Recovery time between games Fortunately, many of these can be modified. What Prevention Strategies Actually Work? The researchers reviewed 25 studies and identified 12 different injury prevention strategies. Some were highly effective. Others had little evidence behind them. Here are the interventions with the strongest support. 1. Nordic Hamstring Exercises (One of the Best-Researched Programmes) The Nordic Hamstring Exercise (NHE) consistently emerged as one of the most effective injury prevention exercises available. This simple partner exercise involves: Kneeling on the ground. Having a teammate hold your ankles. Slowly leaning forward while resisting the movement using your hamstrings. Catching yourself with your hands. Returning to the starting position. The movement strengthens the hamstrings while they lengthen (eccentric strengthening), which closely mimics how injuries occur during sprinting. The results were impressive: One study involving 942 footballers from 50 teams found: 52 hamstring injuries occurred in the control group. Only 15 injuries occurred in the Nordic Hamstring group. Other studies consistently showed reductions in: New hamstring injuries Recurrent hamstring injuries Overall injury burden Sprint performance improved at the same time. Example Nordic Hamstring Progression Although programmes varied slightly between studies, a commonly used progression is: Weeks 1–2 2 sessions per week 2 sets of 5 repetitions Weeks 3–4 2–3 sessions per week 2 sets of 6–8 repetitions Weeks 5–10 3 sessions per week 3 sets of 8–12 repetitions Maintenance during the season: 1 session weekly 2. Copenhagen Adduction Exercise Groin injuries are the second most common muscle injury in football. The review found strong evidence supporting the Copenhagen Adduction Exercise. This exercise strengthens the inner thigh muscles eccentrically while improving hip stability. Players performing the Copenhagen exercise demonstrated: Increased eccentric hip adduction strength Better muscle balance Reduced groin injury risk One review reported approximately a 41% reduction in groin injury risk when eccentric adductor strengthening was included. Basic Copenhagen Exercise Side plank position Top leg supported by a partner or bench Bottom leg lifted to meet the top leg Slowly lower back down Progressions include: Bent knee version Straight leg version Increased repetitions Longer holds Typically performed: 2–3 times weekly 2–3 sets of 6–10 repetitions 3. FIFA 11+ Warm-Up The strongest overall evidence supported the FIFA 11+ injury prevention programme. Unlike a traditional warm-up, FIFA 11+ combines: Running drills Balance training Core stability Plyometric exercises Strength exercises Landing technique Agility work Several studies reported impressive reductions in injuries. One large study involving more than 1,500 collegiate footballers found: 665 injuries in the control group 285 injuries in the FIFA 11+ group That's a 46.1% reduction in injuries. The programme also reduced: Time lost through injury by 28.6% ACL injuries Overall lower limb injuries FIFA 11+ Overview The programme usually takes 20 minutes before training or matches. It consists of: Part 1 Easy running Dynamic mobility Part 2 Strength and control exercises including: Single-leg balance Squats Core stability Jump training Part 3 Faster running Cutting Acceleration drills Performed before every training session and game. Why a Holistic Injury Prevention Approach Works Best No single exercise can prevent every football injury. The best results come from combining several evidence-based strategies, including: Progressive strength training Dynamic warm-ups like FIFA 11+ Nordic Hamstring Exercises Copenhagen Adduction Exercises Running technique coaching Load management Mobility and flexibility work Individual assessment of movement patterns This multidisciplinary approach helps address the many factors that contribute to injury risk rather than focusing on just one muscle or one exercise. 4. Strength Training Matters General strength training was another major finding. Studies showed stronger athletes experienced fewer injuries, particularly when programmes targeted: Hamstrings Glutes Adductors Core Quadriceps Researchers also found that building fatigue-resistant strength helped protect muscles late in games when many injuries occur. 5. Stretching Has a Role Stretching alone won't prevent every injury. However, studies found structured stretching programmes improved: Hip rotation Hamstring flexibility Ankle mobility Overall movement quality Improving hip mobility may reduce stress placed on the knees and groin during sprinting and kicking. Dynamic stretching before activity and targeted mobility work after training appear to provide the greatest benefit. 6. Training Load Is Important One interesting finding was that players completing consistent amounts of high-speed running experienced fewer injuries than those with sudden spikes in workload. Large week-to-week increases in sprinting significantly increased injury risk. Gradually building fitness is far safer than trying to "catch up" after missing training. What Didn't Work So Well? Not every strategy produced convincing results. The review found limited evidence supporting: Bounding (plyometric-only) programmes Ankle taping for long-term protection Although ankle taping can provide short-term support, studies found its mechanical benefits often disappeared within 15–45 minutes of play. This suggests taping alone shouldn't replace strength, balance and rehabilitation exercises. Can Chiropractic Care Help Footballers? While this review focused on injury prevention rather than treatment, many of the identified risk factors—including reduced joint mobility, movement dysfunction, muscle imbalance and restricted flexibility—are commonly addressed as part of a comprehensive musculoskeletal management plan. For footballers, chiropractic care may help by: Assessing spinal and lower limb biomechanics Identifying movement restrictions Improving joint mobility where appropriate Supporting rehabilitation alongside strengthening programmes Providing advice on recovery, training loads and injury prevention When combined with evidence-based exercise programmes such as the FIFA 11+, Nordic Hamstring Exercises and Copenhagen Adduction Exercises, chiropractic care can play an important role within a broader injury prevention strategy. The Bottom Line Football will always carry some risk of injury, but many of the most common non-contact injuries are preventable. This comprehensive review found that the strongest evidence supports: Nordic Hamstring Exercises for reducing hamstring injuries. Copenhagen Adduction Exercises for reducing groin injuries. FIFA 11+ warm-up programmes, which reduced overall injuries by 46.1% and time lost through injury by 28.6%. Progressive strength training. Appropriate mobility work. Gradual increases in training load. Good running mechanics and adequate preseason preparation. Whether you're playing competitive football, coaching juniors or simply enjoying a kick with mates, investing just 15–20 minutes in injury prevention before training could help keep you on the field all season. How Chiropractic Care May Help At Health Wise Chiropractic, we take a comprehensive approach to posture-related care. Treatment may include: Chiropractic adjustments Postural assessment Soft tissue therapy Corrective exercises Ergonomic advice Laser therapy Shockwave therapy Spinal decompression therapy We focus on addressing both the symptoms and the underlying biomechanical stress contributing to neck dysfunction. About the Author Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation. He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches. His treatment focus includes: Chiropractic adjustments Sports chiropractic Massage therapy Shockwave therapy Laser therapy Non-surgical spinal decompression Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions. Reference Kunene SH, Mmitsi MB. Preventative strategies for non-contact lower limb injuries among male football players: A scoping review. S Afr J Physiother. 2026 May 13;82(1):2281. doi: 10.4102/sajp.v82i1.2281. PMID: 42266208; PMCID: PMC13243745.

Could Melatonin Be Your Secret Weapon for Heart and Metabolic Health? When most of us think of melatonin, we immediately think of sleep. But recent research suggests this little hormone might be doing way more than tucking you in at night—it could also play a role in heart health, blood sugar control, and reducing inflammation. 💤💪 A meta-analysis of 63 clinical trials has just taken a deep dive into melatonin’s effects on cardiometabolic health—that’s the fancy term for how your heart, blood vessels, metabolism, and inflammation interact to affect your overall health. Here’s what they found: Key Benefits of Melatonin Lower Blood Pressure: Systolic blood pressure (the top number) dropped in some participants. For people with slightly high BP, this could be a helpful addition to lifestyle changes. Better Blood Sugar Control: Fasting blood glucose dropped, especially in people with normal or slightly elevated blood sugar. This might help keep energy levels steady and reduce long-term diabetes risk. Improved Cholesterol: Total cholesterol and “bad” LDL cholesterol went down, while “good” HDL cholesterol went up—a triple win for heart health. Reduced Inflammation: Key markers like CRP, TNF-α, and IL-6 were lower after supplementation. This is huge because chronic inflammation is linked to heart disease, diabetes, and even joint pain. Boosted Antioxidants: Total antioxidant capacity increased, helping the body fight oxidative stress—the molecular wear-and-tear that accelerates aging and disease. Liver Support: ALT, a liver enzyme, was reduced, hinting at potential hepatoprotective benefits. 💡 Fun fact: Not everyone responded the same way. People who were overweight or had mildly elevated metabolic markers seemed to get the most benefit, and dose/duration mattered a lot. How Does Melatonin Do This? Melatonin is like a multi-tool for your body: Antioxidant power: It neutralizes free radicals that can damage cells. Anti-inflammatory effects: Reduces cytokines like IL-6 and TNF-α. Metabolic regulation: Influences blood sugar, fat metabolism, and even appetite. Blood vessel support: Helps produce nitric oxide, which relaxes blood vessels and improves circulation. What About Safety? The studies showed that short-term melatonin supplementation is generally safe, even at higher doses. Some people might feel mild dizziness, drowsiness, or nausea, but serious side effects were rare. However, long-term effects—especially at higher doses—are still not fully understood, so it’s important to use it thoughtfully and ideally under guidance. Bottom Line Melatonin isn’t just a sleep aid—it’s showing promising benefits for heart health, blood sugar, cholesterol, inflammation, and liver function. 🫀✨ But here’s the catch: Effects are generally modest, not miracle-level. Dosage, timing, and individual health status make a difference. More research is needed to see how it works long-term. So, while melatonin could be a helpful tool in your health toolkit, it’s best combined with healthy habits: regular movement, balanced nutrition, stress management, and good sleep hygiene. Quick Stats to Remember 63 trials analyzed Blood sugar & cholesterol: Significant improvements in fasting glucose, LDL, and HDL Inflammation markers: CRP, TNF-α, IL-6 significantly reduced Antioxidants: Total antioxidant capacity (TAC) boosted Liver support: ALT lowered 💡 Takeaway: Melatonin isn’t just about sleep—it may support your heart, metabolism, and overall health. Talk to a healthcare provider if you’re curious about trying it, especially if you have existing metabolic conditions or take other medications. For more information about how we can help YOU with your muscle pain and improve your underlying dysfunction so the problem doesn’t come back . Please call Health Wise Chiropractic 03 9467 7889 or book online to see one of our Chiropractors in Sunbury or Melton/Strathtulloh Today! We are also really proud to offer our patients an APP for their Mobile- iPad. With access to your rehab exercises and our health tip blogs with over 600 articles. Health Wise Chiropractic Online Health Program via our exclusive app Chiropractic has moved online. We offer our online program -STAND CORRECTED- To help you through the day. We have over 30 programs on different health conditions Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help Mohammadi S, Ashtary-Larky D, Erfanian-Salim M, Alaghemand N, Yousefi M, Sanjari Pirayvatlou P, Mirkarimi M, Mavi SA, Alavi I, Ettehad Y, Mehrbod M, Asbaghi O, Suzuki K, Reiter RJ. Comprehensive Effects of Melatonin Supplementation on Cardiometabolic Risk Factors: A Systematic Review and Dose-Response Meta-Analysis. Nutrients. 2025 Dec 31;18(1):134. doi: 10.3390/nu18010134. PMID: 41515249; PMCID: PMC12787795.

Written by Dr Julian Simpson — Chiropractor with 15+ years of experience, Board Member of the Chiropractic Australia Research Foundation, and author/reviewer of 800+ health articles. Shoulder Pain from Throwing? New Research Shows Which Exercises Actually Build a Stronger Shoulder Whether you're playing cricket in Sunbury, tennis in Melton, or simply throwing a footy with the kids, shoulder pain doesn't have to keep you on the sidelines. If you've ever felt a sharp twinge when bowling, serving, pitching or even reaching overhead, you're certainly not alone. Shoulder injuries are among the most common problems seen in overhead athletes—and they don't just affect professionals. Weekend cricketers, social tennis players, baseball players, handball athletes and active adults all place enormous demands on their shoulders every time they throw, serve or hit. Here in Sunbury and Melton, we regularly help patients whose shoulder pain has developed after years of sport, repetitive work, or even long days driving between home and Melbourne along the Calder or Western Highway. Often, the pain isn't simply coming from the shoulder itself—it reflects how the entire body is moving together. Exciting new research has taken a closer look at one of the world's most popular shoulder rehabilitation programmes and discovered which exercises genuinely strengthen the muscles that matter most—and where many rehabilitation programmes may be falling short. Why Throwing Places So Much Stress on Your Shoulder Throwing appears simple, but it's actually one of the most complex movements the human body performs. Rather than relying solely on the shoulder, efficient throwing depends on the kinetic chain—a sequence of coordinated movements beginning at your feet before transferring force through: The legs The hips and pelvis The core The trunk The shoulder blade The shoulder The arm The wrist and hand When one link in this chain isn't working efficiently, another part has to compensate. Researchers call this the "catch-up phenomenon." Instead of force being shared across the whole body, extra load is placed on the shoulder—greatly increasing the risk of injury. Shoulder Injuries Are Surprisingly Common The study highlighted just how widespread shoulder injuries are in overhead sports. Researchers reported: 44–75% of elite handball players have experienced shoulder pain. Around 68% say shoulder pain affects their training. Shoulder injuries account for 25–47.7% of all tennis injuries. Approximately 23% of English county cricketers develop shoulder injuries in their throwing arm. In American college baseball, 16.1% of all injuries involve the shoulder, with 18.5% occurring during pitching. These numbers reinforce one important message: Healthy shoulders require far more than simply strengthening the rotator cuff. What Did This New Study Investigate? Researchers recruited 33 male overhead athletes, including baseball, cricket and handball players. The group consisted of: 17 healthy athletes 16 athletes with previous shoulder injuries, including: Rotator cuff problems Shoulder instability Each athlete completed exercises from the well-known Advanced Throwers Ten (ATT) rehabilitation programme. Using sophisticated electromyography (EMG) equipment, researchers measured muscle activity across 16 different muscles, including: Rotator cuff muscles Trapezius muscles Deltoids Serratus anterior Chest muscles Latissimus dorsi Core muscles Hip muscles Leg muscles This allowed them to identify exactly which exercises produced enough muscle activation to build strength. Which Exercises Worked Best? The findings were surprisingly clear. Only three exercises consistently produced strengthening-level muscle activity (greater than 40% of maximal voluntary contraction) in the muscles most responsible for shoulder stability. These were: ✅ T-Raises Excellent for activating: Posterior deltoid Infraspinatus Lower trapezius In injured athletes: Posterior deltoid reached 40.1% MVC Lower trapezius reached 43.1% MVC Infraspinatus reached 42.7% MVC ✅ Y-Raises This exercise produced some of the highest activation levels in the study. Lower trapezius activation reached: 54.2% MVC in healthy athletes 58.4% MVC in injured athletes The lower trapezius is essential for maintaining healthy shoulder blade movement during throwing and overhead activities. ✅ Prone Row into External Rotation Another standout performer. Researchers recorded: Healthy athletes: Lower trapezius: 41.8% MVC Supraspinatus: 43.5% MVC Injured athletes: Lower trapezius: 44.2% MVC Infraspinatus: 40.6% MVC This exercise appears particularly valuable because it strengthens multiple stabilising muscles simultaneously. Some Popular Shoulder Exercises Didn't Do What People Expected Many rehabilitation programmes include exercises such as: Wall circles Standing low rows Seated external rotation Full can raises Side-lying external rotation While these exercises certainly have a place during rehabilitation, researchers found most only produced low to moderate muscle activation. In other words: They help with: Movement control Joint stability Early rehabilitation But they may not provide enough stimulus to significantly build strength in many of the muscles required for powerful overhead sport. The Biggest Surprise: The Core Barely Worked Perhaps the most unexpected finding involved the core. Despite many exercises being performed on stability balls, activation of the: abdominal muscles gluteals hamstrings quadriceps calf muscles was generally below 11% of maximum muscle activity. That's well below the level typically required to develop meaningful strength. This matters because previous research has shown throwing athletes generate: 75–100% muscle activation through the abdominal muscles during throwing. The rehabilitation exercises simply weren't challenging these muscles enough. Why a Whole-Body Approach Works Best Successful shoulder rehabilitation isn't just about treating the painful shoulder. The latest research shows the shoulder performs best when the entire kinetic chain is functioning efficiently—from the feet and hips, through the core, into the shoulder blade and finally the arm. Combining targeted shoulder strengthening with spinal mobility, core conditioning, hip stability, movement retraining and hands-on care often provides a more complete pathway back to sport, work and everyday activities. What About the Rotator Cuff? The rotator cuff remains one of the most important muscle groups for shoulder health. Its job is to: Keep the shoulder centred in its socket Control movement Resist unwanted joint translation Protect the shoulder during high-speed throwing The study found exercises such as: T-Raises Y-Raises Prone Row into External Rotation were the best options for activating these important muscles. For injured athletes, the infraspinatus consistently worked harder than in healthy athletes, suggesting the body recruits additional stabilising muscles after injury. The Advanced Throwers Ten Programme The study evaluated selected exercises from the Advanced Throwers Ten (ATT) rehabilitation programme. The standard protocol includes: 10 primary exercises (with several variations) 3 sets of 10 repetitions Gradual progression through bilateral and unilateral movements Controlled movement using a metronome at 60 beats per minute Light 1 kg dumbbells for shoulder exercises Resistance tubing for rowing movements Stability ball exercises to challenge balance and posture Approximately 2 minutes of rest between exercises Exercises assessed in the study included: Seated Full Can Seated Lateral Raise Side-Lying External Rotation T-Raises Y-Raises Prone Row into External Rotation Seated External Rotation Seated Extension into External Rotation Seated Extension into 45° External Rotation Standing Low Row Wall Circles (clockwise and anti-clockwise) The researchers concluded that while the programme is valuable for shoulder rehabilitation, additional core, hip and lower limb strengthening exercises should be included to better prepare athletes for returning to throwing sports. What Does This Mean If You Have Shoulder Pain? Whether you're: Playing cricket on weekends Serving in tennis Throwing a baseball Coaching junior sport Working in a physically demanding job Regularly lifting overhead it's important to remember that shoulder pain rarely has a single cause. Modern rehabilitation should assess: Shoulder strength Shoulder blade control Neck and upper back mobility Core strength Hip stability Overall movement patterns Treating only the sore shoulder often misses the bigger picture. How Chiropractic Care Can Help At Health Wise Chiropractic, we assess how your entire body moves—not just where it hurts. Your care may include: Comprehensive movement assessment Spinal and joint mobility evaluation Chiropractic adjustments where clinically appropriate Shoulder mobility assessment Rotator cuff strengthening advice Core stability exercises Hip and pelvic mobility work Individualised rehabilitation programmes Return-to-sport guidance Our goal is to help restore efficient movement throughout the entire kinetic chain, reducing unnecessary stress on the shoulder while helping you return to the activities you enjoy. How Chiropractic Care May Help At Health Wise Chiropractic, we take a comprehensive approach to posture-related care. Treatment may include: Chiropractic adjustments Postural assessment Soft tissue therapy Corrective exercises Ergonomic advice Laser therapy Shockwave therapy Spinal decompression therapy We focus on addressing both the symptoms and the underlying biomechanical stress contributing to neck dysfunction. About the Author Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation. He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches. His treatment focus includes: Chiropractic adjustments Sports chiropractic Massage therapy Shockwave therapy Laser therapy Non-surgical spinal decompression Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions. Reference Owens LP, Coyles G, Khaiyat O. Whole Body Kinetic Chain Muscle Activity during selected Rehabilitation Exercises in Healthy and Injured Overhead Throwing Athletes. Int J Sports Phys Ther. 2026 Jun 1;21(6):531-544. doi: 10.26603/001c.162098. PMID: 42245754; PMCID: PMC13232157.

How does body size affect life expectancy in men and women? A new study looking at the life expectancy of men and women from the Netherlands has just come out with some interesting results! The study was conducted in 1986 and involved men and women between the ages 50's to 60's and of those 16.7% of men lived to 90 and 34.4% of women lived to 90 The woman that did get to 90, were statistically taller, weighed less, and put on less weight than others researched. Women who were more than 175cm in height were 31% more likely to reach 90 than women less than 160cm in height. With men, no association of height was noted. However, with men, men who did more than 90 minutes of exercise were 39% more likely to reach 90 versus men who did 30 minutes of exercise or less. With exercise in men, for every 30 minutes of exercise, there is a 5% increase chance of reaching 90. For women, it was a bit different. It is recommended that they get 60 minutes of exercise a day Does body size influence woman and mens life expectancy ? We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! OR Chiropractic has moved online. We offer our online programs -STAND CORRECTED- To help you through the day. They contain health advice for your conditions, nutritional advice, and exercises for you to do at home or at the workplace to help you achieve your health goals. We understand that coming to the Chiropractic clinic may be costly and time-consuming. This way if you can't make it into the chiropractic office, you can do any of our 20+ online health programs at your leisure. Enjoy and we hope they spark a little bit of joy and help you achieve your health goals. Each program contains - Information about the conditions - things to do and things to avoid - nutrition advice - all the stretches that are needed to help The following conditions are now available for online sessions migraine cervicogenic headaches cervical facet neck pain tension headaches cervical radiculopathy (pins and needles in the arm originating from the neck) shoulder impingement relief thoracic outlet syndrome frozen shoulder rotator cuff chronic lumbar (Low Back) disc pain acute Lumbar(low back) disc pain Lumbar facet pain sciatica and piriformis syndrome meniscus (knee pain) Plantar fasciitis (Foot Pain) Shin Splints Tennis Elbow/Golfers elbow Carpal tunnel Syndrome Upper Crossed Syndrome( Poor Posture) Lower Crossed Syndrome ( Poor Posture) Dizziness-Vertigo Arthritis Welcome To Chiropractic TMJ (Jaw Pain) About the Author Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation. He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches. His treatment focus includes: Chiropractic adjustments Sports chiropractic Massage therapy Shockwave therapy Laser therapy Non-surgical spinal decompression Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions. Written by Dr Julian Simpson —21 Powlett Street Sunbury and 131 Wembley Avenue Strathtulloh (Melton)

Does Rheumatoid Arthritis increase the risk of low back pain? The research looked into whether people with rheumatoid arthritis have lumbar lesions and low back pain more than the average person The results showed HIGHER chance of spondylolisthesis HIGHER chance of vertebral fractures HIGHER chance of thoracolumbar scoliosis Here are some stretches to help with low back pain :) We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! About the Author Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation. He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches. His treatment focus includes: Chiropractic adjustments Sports chiropractic Massage therapy Shockwave therapy Laser therapy Non-surgical spinal decompression Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions. Written by Dr Julian Simpson —21 Powlett Street Sunbury and 131 Wembley Avenue Strathtulloh (Melton) Reference Spine J . 2020 Jul 2;S1529-9430(20)30951-7. doi: 10.1016/j.spinee.2020.06.020. Online ahead of print. Do rheumatoid arthritis patients have low back pain or radiological lumbar lesions more frequently than the healthy population? - Cross-sectional analysis in a cohort study with age and sex-matched healthy volunteers About the Author Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation. He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches. His treatment focus includes: Chiropractic adjustments Sports chiropractic Massage therapy Shockwave therapy Laser therapy Non-surgical spinal decompression Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions. Written by Dr Julian Simpson —21 Powlett Street Sunbury and 131 Wembley Avenue Strathtulloh (Melton)

Unpacking the Link Between Sleep and Cluster Headaches Did you know that sleep apnea has been associated with morning headaches? Is there a connection with sleep and cluster headaches? Hyperarousal during sleep and periods of hypoxia is associated with cluster headache, the latter likely involving inflammatory processes rather than apnea Cluster headache is a rare form of headache associated with sleep and is even speculated to be a manifestation of a sleep disorder rather than a primary headache We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! About the Author Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation. He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches. His treatment focus includes: Chiropractic adjustments Sports chiropractic Massage therapy Shockwave therapy Laser therapy Non-surgical spinal decompression Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions. Written by Dr Julian Simpson —21 Powlett Street Sunbury and 131 Wembley Avenue Strathtulloh (Melton) Reference Exploring the Connection Between Sleep and Cluster Headache: A Narrative Review Joseph V Pergolizzi Jr 1, Peter Magnusson 2 3, Jo Ann LeQuang 4, Charles Wollmuth 1, Robert Taylor Jr 1, Frank Breve 5 About the Author Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation. He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches. His treatment focus includes: Chiropractic adjustments Sports chiropractic Massage therapy Shockwave therapy Laser therapy Non-surgical spinal decompression Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions. Written by Dr Julian Simpson —21 Powlett Street Sunbury and 131 Wembley Avenue Strathtulloh (Melton)

Spinal Manipulative therapy has been shown in new research to provide small, superior short-term benefits for pain intensity, frequency, and disability For long-term benefits, patients should focus on stretching, postural exercises, and proper nutrition Here are some stretches for the neck! We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! About the Author Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation. He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches. His treatment focus includes: Chiropractic adjustments Sports chiropractic Massage therapy Shockwave therapy Laser therapy Non-surgical spinal decompression Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions. Written by Dr Julian Simpson —21 Powlett Street Sunbury and 131 Wembley Avenue Strathtulloh (Melton) Reference Eur J Pain . 2020 Jul 4. doi: 10.1002/ejp.1632. Online ahead of print. Spinal manipulation for the management of cervicogenic headache: A systematic review and meta-analysis Matthew Fernandez 1 2, Craig Moore 2 3, Jinghan Tan 1, Derrick Lian 1, Jeremy Nguyen 1, Andrew Bacon 1, Brie Christie 1, Isabella Shen 1, Thomas Waldie 1, Danielle Simonet 1, André Bussières 4 5 About the Author Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation. He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches. His treatment focus includes: Chiropractic adjustments Sports chiropractic Massage therapy Shockwave therapy Laser therapy Non-surgical spinal decompression Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions. Written by Dr Julian Simpson —21 Powlett Street Sunbury and 131 Wembley Avenue Strathtulloh (Melton)

98.5% of Chiropractic patients had their expectations exceeded for Neck and Low Back Pain: Since 1997, Medical costs associated with back and neck pain have increased by 65%, yet more people are reporting disability from back and neck pain( from depression and physical limitations) A 2016 study found that patients under Chiropractic care that used Evidence based Practice, like Health Wise Chiropractic, had a 98.5% chance of their expectations exceeded! We always strive to provide the best care at the lowers’ cost available. About the Author Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation. He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches. His treatment focus includes: Chiropractic adjustments Sports chiropractic Massage therapy Shockwave therapy Laser therapy Non-surgical spinal decompression Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions. Written by Dr Julian Simpson —21 Powlett Street Sunbury and 131 Wembley Avenue Strathtulloh (Melton) References: 1. Field J., Newell D. (2016) Clinical Outcomes In a Large Cohort of Musculoskeletal Patients Undergoing Chiropractic Care In the United Kingdom: A Comparison of Self and National Health Service Referral Routes, Journal of Manipulative and Physiological Therapeutics, 39(1), pgs. 54-62 2. Boyles S., $86 Billion Spent on Back, Neck Pain, WebMD (2016) Retrieved from:http://www.webmd.com/back-pain/news/20080212/86-billion-spent-on-back-neck-pain 3. Best Practice. (2016). In Wikipedia. Retrieved from http://en.wikipedia.org/wiki/Best_practice 4. Evidence-Based Practice. (2016). In Wikipedia. Retrieved from http://en.wikipedia.org/wiki/Evidence-based_practice 5. Whedon, J. M., Mackenzie, T. A., Phillips, R. B., & Lurie, J. D. (2015). Risk of traumatic injury associated with chiropractic spinal manipulation in Medicare Part B beneficiaries aged 66-69 years. Spine, 40(4), 264-270.

Say Goodbye to Lumbar Spinal Stenosis Pain with Health Wise Chiropractic The latest research shows that physical therapy can improve patient outcomes Six weeks of supervised PT twice a week resulted in significant short-term improvements in symptom severity, physical function, back and leg pain, and gait disturbance compared with once-a-week and/or home exercise alone. Lumbar spinal stenosis relief from Health Wise Chiropractic We have been helping our community for over 15+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! About the Author Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation. He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches. His treatment focus includes: Chiropractic adjustments Sports chiropractic Massage therapy Shockwave therapy Laser therapy Non-surgical spinal decompression Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions. Written by Dr Julian Simpson —21 Powlett Street Sunbury and 131 Wembley Avenue Strathtulloh (Melton)

"Understanding the Effects of Combining Chiropractic Care for Low Back Pain with Tremodol" "Understanding the Effects of Combining Chiropractic Care for Low Back Pain with Tremodol" What is Tramadol? This is a SYNTHETIC opioid and has a lower potency when compared to Morphine Tramadol works by stimulating opioid receptions and inhibits norepinephrine and serotonin re-uptake Tramadol is a SHORT acting and a half-life of 6 hours. Tramadol has fewer and fewer adverse events like constipation, pruritis and neuropsychological symptoms With the risk , like other opioids , of becoming long-term users, researchers wanted to see if seeing a Chiropractor may help people become less addicted to opioids for low back pain relief Chiropractic is effective in treating lower back pain and numerous government guides recommend Chiropractic as a first-choice option for the treatment of lower back pain The results of the latest research showed that adults who INITIALLY received chiropractic care had a REDUCED likelihood of receiving a Tramadol prescription 1 year after starting care . About the Author Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation. He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches. His treatment focus includes: Chiropractic adjustments Sports chiropractic Massage therapy Shockwave therapy Laser therapy Non-surgical spinal decompression Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions. Written by Dr Julian Simpson —21 Powlett Street Sunbury and 131 Wembley Avenue Strathtulloh (Melton)

What's Causing Your Chronic Low Back Pain? The Most Common Culprit Revealed LUMBAR FACETOGENIC PAIN Lumbar facet mediated pain is the MOST common cause of chronic LBP The upper lumbar facet joints are injured by lateral flexion movements. RISK FACTORS are Degenerative joint disease, repetitive microtrauma, hyperextension in sports, high BMI, facet tropism, cardiovascular disease, hyperlordosis RELIEF is usually in sitting, walking and lumbar (low back) flexion WORSE is usually in the morning, after periods of inactivity What is the MOST common cause of CHRONIC low back pain We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! About the Author Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation. He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches. His treatment focus includes: Chiropractic adjustments Sports chiropractic Massage therapy Shockwave therapy Laser therapy Non-surgical spinal decompression Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions. Written by Dr Julian Simpson —21 Powlett Street Sunbury and 131 Wembley Avenue Strathtulloh (Melton)

When to see a doctor for cervical radiculopathy symptoms? Cervical radiculopathy - This involves the cervical nerve roots which can result in sensory or motor deficits with or without pain C7 ( lower neck) is the most common Usually, one-sided neck pain, and most people don't know when the pain started Relief occurs with walking and lying down Its Made worse with sitting and immobilization Pain is usually constant What we do to help- Adjustment to the neck and mid back , traction( y strap) massage therapy to secondary muscle spasms Pain in the neck? It could be cervical radiculopathy We have been helping our community for over 10+ years with their muscle and spinal problems. Please call Health Wise Chiropractic at 03 9467 7889 or book online to see if one of our Chiropractors in Sunbury or Melton/Strathtulloh could do the same for you! About the Author Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation. He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches. His treatment focus includes: Chiropractic adjustments Sports chiropractic Massage therapy Shockwave therapy Laser therapy Non-surgical spinal decompression Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions. Written by Dr Julian Simpson —21 Powlett Street Sunbury and 131 Wembley Avenue Strathtulloh (Melton)