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The Surprising Benefits of Melatonin for Multiple Sclerosis: What You Need to Know Persons with multiple sclerosis (PwMS) suffer from sleep disturbances, fatigue and pain, which can be due, at least in part, to decreased levels of endogenous melatonin A 2024 study made participants take (3mg/night for 12 weeks) of Melatonin The study found that Multiple Sclerosis patients had the following positive effects: improve posture improve gait improve energy (anti-fatigue) analgesic effects improved sleep quality For more information about how we can help. 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 500 articles. 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 Reference Jallouli S, Ghroubi S, Damak M, Sakka S, Elleuch MH, Mhiri C, Yahia A, Driss T, Marco G, Hammouda O. 12-week melatonin supplementation improved dynamic postural stability and walking performance in persons living with multiple sclerosis: A randomized controlled trial. Behav Brain Res. 2024 Aug 7:115191. doi: 10.1016/j.bbr.2024.115191. Epub ahead of print. PMID: 39122092.

Stretches that help with your Cervical Radiculopathy Stretches that help with Cervical Radiculopathy Feel like you are a bit stuck with your Cervical Radiculopathy ? Why not try these stretches Levator Scap Scalenes Neck Flexion Neck Extension Neck Lateral Flexion Neck Mobilisations Shoulder Circles Upper trap- Levator Scap combo Segmental Thoracic Extension If you want more information , go to our Online Program STAND CORRECTED and get all these stretches on video with descriptions How Often should I do these stretches for Cervical Radiculopathy ? The best thing you can do is to apply these stretches to a habit, so when you brush your teeth, after you have a shower, after you have checked your TikTok, do these stretches. This will enable you to be more CONSISTANT. How long should I do these stretches for Cervical Radiculopathy ? We always say to stay in your comfort zone, try for 15 seconds at a time and then work up to 30 seconds The research shows doing stretches over 1 minute each does not significantly improve your outcomes For more information about how we can help. 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 500 articles. 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 Reference

Stretches that help with Lower Back - Bad Posture Stretches that help with  Lower Back - Bad Posture Feel like you are a bit stuck with your Lower Back - Bad Posture Treatment ? Why not try these stretches Sitting Pelvis Childs Pose Pelvic Tilts Hip Flexor Bird Dog Squats Stepping Quadriceps Hamstrings If you want more information , go to our Online Program STAND CORRECTED and get all these stretches on video with descriptions How Often should I do these stretches for Lower Back - Bad Posture ? The best thing you can do is to apply these stretches to a habit, so when you brush your teeth, after you have a shower, after you have checked your TikTok, do these stretches. This will enable you to be more CONSISTANT. How long should I do these stretches for Lower Back - Bad Posture? We always say to stay in your comfort zone, try for 15 seconds at a time and then work up to 30 seconds The research shows doing stretches over 1 minute each does not significantly improve your outcomes For more information about how we can help. 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 500 articles. 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 Reference

Do you know what nutrition and supplements you need to exercise? Let us guide you with some advice Due to the popularity of endurance and ultra-endurance events, there is a need to define the nutritional needs of the athletes. Carbohydrates The recommendations are that you have the following : moderate exercise (1 h/day (h/day)) requires 5–7 g per kilogram of body weight per day (g/kg/day) of CHO, while moderate to high-intensity exercise (1–3 h/day) mandates 6–10 g/kg/day. Ultra-endurance athletes with extreme levels of commitment to daily activity (4–5 h of moderate to high-intensity exercise every day) may need up to 8–12 g/kg/day Carbohydrates (as blood glucose and muscle glycogen) have the advantage of generating more ATP per volume of oxygen (O2) compared to fat What should you consume prior to a race- event? Prior to the race (if the event is to last <90 min), a simple “topping-off” of glycogen stores to replenish muscle and liver glycogen lost during the prior day has been recommended typically with a CHO-rich diet of at least 6 g/kg and up to 7–12 g/kg in the 24 h period before the event. Protein Traditionally, endurance athletes have placed less of a priority on protein in comparison to carbohydrates. However, adequate protein intake and timing of intake are critical to any athlete, whether endurance or resistance training. Fat In comparison to carbohydrates, proper fat intake gathers less consideration by endurance athletes but is a worthy fuel source (oxidation of glycogen provides only ~2500 kilocalories of energy before depletion, whereas oxidation of fat provides at least 70,000–75,000 kilocalories of energy, even in a lean adult Nutrient Daily Requirements Pre-Exercise During Exercise Post-Exercise Carbohydrate 5–7 g/kg/day (1 h/day) 6–10 g/kg/day (1–3 h/day) 8–12 g/kg/day (4≥ h/day) 6 g/kg/day (<90 min) 10–12 g/kg/day (> 90 min) + 1–4 g/kg (1–4 h prior to event) 30–60 g/h (<2.5 h) 60–70 g/h (>2.5 h) 90 g/h (>2.5 h, if tolerable) 8–10 g/kg/day (first 24 h) 1.0–1.2 g/kg/h (first 3–5 h) or 0.8 g/kg/h + protein (0.3 mg/kg/h) or caffeine (3 mg/kg) Protein 1.4 g/kg/day 0.3 g/kg every 3–5 h 0.3 g/kg immediately prior (or post-exercise) 0.25 g/kg/h (if high intensity/eccentric exercise) 0.3 g/kg within 0–2 h (or pre-exercise) Fat Do not restrict to <20% of total caloric energy Unclear role of CLA, omega-3, MCT supplements Consider limiting fat intake only during carbohydrate loading, or pre-race if GI comfort concerns Water Try initial hydration plan at ~400–800 mL/h; Adjust according to individual athlete variations (sweat rates, sweat sodium content, exercise intensity, body temperature, ambient temperature, body weight, kidney function) Follow thirst mechanism, monitor parameters (bodyweight, urine colour) Replace fluid with 150% of fluid lost Sodium Try the initial sodium plan at 300–600 mg/h if a high sweat rate (>1.2 L/h), subjective “salty sweater,” or prolonged exercise >2 h Adjust intake according to individual athlete variations (sweat rates, sweat sodium content, exercise intensity, body temperature, ambient temperature, body weight, kidney function) Improved water repletion observed with >60 mmol/L sodium content (~1380 mg/L) Nitrates 300–600 mg of nitrate (up to 10 mg/kg or 0.1 mmol/kg) or 500 mL beetroot juice or 3–6 whole beets within 90 min of exercise onset Consider multi-day dosing e.g., 6 days of a high-nitrate diet before event Antioxidants Avoid before exercise to maximize training adaptation Take before exercise only if recovery is needed within 24 h Many options: whole foods, dark berries, dark greens, green tea e.g., 8–12oz tart cherry juice twice a day (1oz if concentrate) 4–5 days prior and 2–3 days after the event e.g., green tea extract (270–1200 mg/day) Caffeine 3–6 mg/kg taken 30–90 min prior to exercise Consider “topping up” every 1–2 h as needed ≥9 mg/kg does not further enhance performance, may have undesirable side effects, + drug test ≤3 mg/kg can also be ergogenic without side effects 3 mg/kg with carbohydrate enhances glycogen repletion Probiotics Lactobacillus and Bifidobacteria may help with upper respiratory and/or GI symptoms For more information about how we can help. 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 500 articles. 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 Reference Vitale K, Getzin A. Nutrition and Supplement Update for the Endurance Athlete: Review and Recommendations. Nutrients. 2019 Jun 7;11(6):1289. doi: 10.3390/nu11061289. PMID: 31181616; PMCID: PMC6628334.

Stretches that help with Low Back Pain - Facet Syndrome Stretches that help with  Low Back Pain - Facet Syndrome Feel like you are a bit stuck with your Low Back Pain - Facet Syndrome Treatment ? Why not try these stretches Childs Pose Press Up Cobra L Raise T Raises W Raise Pelvic Clock If you want more information , go to our Online Program STAND CORRECTED and get all these stretches on video with descriptions How Often should I do these stretches for  Low Back Pain - Facet Syndrome ? The best thing you can do is to apply these stretches to a habit, so when you brush your teeth, after you have a shower, after you have checked your TikTok, do these stretches. This will enable you to be more CONSISTANT. How long should I do these stretches for Low Back Pain - Facet Syndrome? We always say to stay in your comfort zone, try for 15 seconds at a time and then work up to 30 seconds The research shows doing stretches over 1 minute each does not significantly improve your outcomes For more information about how we can help. 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 500 articles. 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 Reference

Nutritional Support for Exercise-Induced Injuries Nutrition is one method to counter the negative impact of an exercise-induced injury. Deficiencies of energy, protein and other nutrients should be avoided Following an injury , an inflammatory response is initiated and while excess inflammation may be harmful, given the importance of the inflammatory process for wound healing, attempting to drastically reduce inflammation may not be ideal for optimal recovery Recent evidence suggests that half of the total number of injuries can be considered severe, leading to an average of >3 weeks without training or competing Full recovery from some injuries may take even up to several years. Thus, nutritional support may be crucial to lessen the length of time and reduce the negative aspects of reduced activity and immobilisation, as well as to support the return to activity and training. During the first stage following an injury, an inflammatory response is initiated. The inflammatory response initiates the activation of many processes that are crucial for optimal healing. This inflammation may last for a few hours up to several days depending on the type and severity of the injury Injuries severe enough to result in immobilization of a limb and/or bed rest leading to drastically reduced levels of physical activity have obvious negative ramifications. Disuse of a limb results in loss of muscle mass and reduced muscle strength and function. Moreover, immobilization is detrimental to tendon structure and function. Substantial muscle loss has been reported in as little as 5 days of disuse For more information about how we can help. 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 500 articles. 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 Reference Tipton KD. Nutritional Support for Exercise-Induced Injuries. Sports Med. 2015 Nov;45 Suppl 1:S93-104. doi: 10.1007/s40279-015-0398-4. PMID: 26553492; PMCID: PMC4672013.

The Importance of X-Rays in Diagnosing Low Back Pain: What You Need to Know With nearly 1 in 3 adults waking up today with low back pain, and nearly 80% of adults having low back pain at some point in their life, it can be a worrying condition and you will want to know - how long will the pain last and will it come back? What is low back pain? In this blog, we will talk about non-specific low back pain, which is pain not linked to pathology Low back pain usually contains pain , muscle tension and stiffness. It may have pain radiating down the leg (sciatica) How long will the pain last- that's the big question. Factors that influence the duration of low back pain are age duration of back pain poor general health psychosocial stress previous history of back pain presence of other conditions smoking anxiety depressive symptoms knee osteoarthritis Will X-rays help in the diagnosis and predict the likelihood of pain returning? in 2024, research looked into how X-rays can predict the severity of pain in older adults. They found 3 things that will predict the increased likelihood of pain RETURNING in the low back! If you have morning stiffness for more than 30 minutes Painful spine rotation The presence of multilevel osteophytes - only predicted on xrays So if you are having long-term pain in the lower back that isn't healing quickly. it may be beneficial to get your chiropractor to take xrays For more information about how we can help. 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 500 articles. 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

Stretches that help with Tmj - Jaw Pain Feel like you are a bit stuck with your Tmj - Jaw Pain Treatment ? Why not try these stretches Intra Oral Stretching Masseter TRP Temporalis TRP TMJ Relax ( This is a 2 part exercise ) Progressive Muscle Relaxation Technique Hold Relax Technique - A nice one to do quickly throughout the day If you want more information , go to our Online Program STAND CORRECTED and get all these stretches on video with descriptions How Often should I do these stretches for Tmj - Jaw Pain ? The best thing you can do is to apply these stretches to a habit, so when you brush your teeth, after you have a shower, after you have checked your TikTok, do these stretches. This will enable you to be more CONSISTANT. How long should I do these stretches for Tmj - Jaw Pain ? We always say to stay in your comfort zone, try for 15 seconds at a time and then work up to 30 seconds The research shows doing stretches over 1 minute each does not significantly improve your outcomes For more information about how we can help. 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 500 articles. 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 Reference

Stretches that help with Vertigo Feel like you are a bit stuck with your Dizziness Treatment ? Why not try these stretches Epley Manoeuvre Brandt Daroff Manoeuvre Semont Manoeuvre Rahko Manoeuvre Eye Head Movements Self Tests If you want more information, go to our Online Program STAND CORRECTED and get all these stretches on video with descriptions How Often should I do these stretches for Dizziness? The best thing you can do is to apply these stretches to a habit, so when you brush your teeth, after you have a shower, after you have checked your TikTok, do these stretches. This will enable you to be more CONSISTANT. How long should I do these stretches for Dizziness? We always say to stay in your comfort zone, try for 15 seconds at a time and then work up to 30 seconds The research shows doing stretches over 1 minute each does not significantly improve your outcomes For more information about how we can help. 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 500 articles. 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 Reference

How can athletes and exercisers thrive on a vegan diet? Tips and practical advice Let's quickly define the different types: Vegetarian Diets: Definitions Type Description Flexitarian Occasionally consumes animal flesh (meat, poultry) and fish, eggs, dairy Pesco-vegetarian Excludes animal flesh but does include fish Lacto-ovo vegetarian Excludes all flesh; includes diary and eggs only Lacto vegetarian Excludes all flesh and eggs; includes dairy only Ovo vegetarian Excludes all flesh and dairy; includes eggs only Vegan Excludes all animal products Macrobiotic vegetarianb Variable dietary restrictions; includes wild meat/game and fish in some variations of the diet Fruitarian Includes fruit, nuts, seeds and a some vegetables Diet Comparison Diet type Possible dietary Issuesa Possible sport-related issuesa Recommendationsb Omnivorous Poor ad libitum diets can lead to nutrient deficiency. Vitamin D deficiency possible (if sun exposure is poor / unlikely). Male and female athletes with low energy intake at risk of nutrient deficiencies. Calcium requirements increased during negative energy balance, amenorrhea and female athlete triad. Energy intake should be scaled to activity level. Depending on sport, 1.4–2.0 g ∙ kg−1 protein; 3–10 g ∙ kg−1 CHO; 0.5–1.5 g ∙ kg−1 fat (or, 30% energy) consumed daily. Micronutrient-rich diet sufficient to achieve DRVs; Vitamin D3 supplement might be necessary. Pesco-vegetarian Same as omnivores plus: Energyc, protein. Iron deficiency with and without anaemia a risk in female athletes. Same as omnivores, plus ensure that iron needs are met via a variety of food sources. Lacto-ovo vegetarian & Lacto-vegetarian Same as pesco-vegetarians plus: Long chain n- 3 (EPA, DHA), iron, zinc, riboflavin deficiencies more likely. Same as pesco-vegetarians plus: Reduced muscle creatine and carnosine stores a possibility in males and females. Same as pesco-vegetarians plus: EPA / DHA supplement (total 1–2 g ∙ day−1; 2:1 ratio) might be needed. Increase iron (m = 14 mg & f = 33 mg ∙ day1) and zinc (16.5 mg & 12 mg ∙ day1) intakes due to reduced bioavailability of plant sources. Vegan Same as vegetarians plus: Protein, fat, n -3, B12, calcium, iodine deficiencies also possible / likely in males and females. Same as vegetarians plus: Low bone-mineral density is an increased possibility in female athletes. Achieving energy balance might be a problem for larger athletes. Same as vegetarians plus: Increase protein to 1.7–2.0 g ∙ kg−1 and up to 1.8–2.7 g ∙ kg−1 during weight loss phases (obtain from range of plant-based foods). Nuts, seeds, avocados, oils to achieve 0.5–1.5 g ∙ kg−1 fat daily. EPA / DHA (microalgae); vitamin D3 (lichen) & B12 supplements might be needed; iodine in some instances too. 1000 mg ∙ day−1 calcium from beans, pulses, fortified foods and vegetables. Lets give some quick examples of vegan friendly foods to help you exercise better Macronutrients Protein Typical recommendations therefore include 1.6–1.7 g kg−1 day−1 for strength and power athletes and 1.2–1.4 g kg−1 day−1 for endurance-sport athletes—values notably larger than the 0.8 g kg−1 day−1 recommended for most non-active adults High Protein Foods Food Protein per 100 ga Pumpkin seeds (dried, uncooked) 30.2 Lentils (red, split, uncooked) 24.6 Black beans (uncooked) 21.6 Almonds (raw) 21.2 Tempeh 20.3 Tofu (calcium set) 17.3 Oats (rolled) 16.9 Quinoa (uncooked) 14.1 Vegan-Friendly Food Sources Nutrient Vegan-friendly sources Protein Pulses, grains, legumes, tofu, quinoa, nuts, seeds, vegetables ALA Flax seeds, walnuts, chia seeds, hemp seeds EPAa Seaweed, algae DHA Microalgae oil, seaweed Vitamin B12 Supplements, fortified foods, plant milks, nutritional yeast (fortified), fermented soyb, mushroomsb Iron Legumes, grains, nuts, seeds, fortified foods, green vegetables Zinc Beans, nuts, seeds, oats, wheat germ, nutritional yeast Calcium Tofu (calcium set), fortified plant milks and juice, kale, broccoli, sprouts, cauliflower, bok choi Iodine Seaweed, cranberries, potatoes, prunes, navy beans, iodized salt Vitamin D Lichen-derived D3 supplements Sample 2500 Calorie menu Meal Ingredients Breakfast: “Nutty Banana Oatmeal” • Oats, ½ cup (uncooked) • Almond milk, fortified, unsweetened, 1 cup • Banana, 1 small (60 g) • Brazil nuts, 1nut • Flax seeds, milled, 1 tablespoon • Pumpkin seeds, 1 tablespoon • 1000 IU Vitamin D3 (lichen derived) • 2.4 μg Vitamin B12 • 2 g microalgae oil supplement Lunch / Pre-training: “Asian-style Kale Salad” • Kale, 1 cup, chopped • Carrot, 1 medium, shredded • Cucumber, ½ cup, shredded • Dried wakame, 1 g, sprinkles • Rice noodles, 57 g (uncooked weight) • Edamame beans, ½ cup • Tofu, calcium-set, ½ cup • Ginger, garlic, chili, to taste • Sesame oil, 1 tablespoon Post Training: “Mixed berry protein smoothie” • Pea protein isolate, 40 g • Frozen raspberries, ½ cup • Frozen strawberries, ½ cup • Frozen blueberries, ½ cup • Hemp milk, fortified, 1 cup Dinner: “Garbanzo and Sweet potato Curry” • Garbanzos, 120 g, cooked • Seitan, 40 g • Sweet potatoes, 1 medium • Tomatoes, ½ can • Onion, 1 red, small • Garlic, 1 clove • Olive oil, 1 tbsp. • Long grain rice, 1 cup • Curry spices, to taste Total Energy 2512 Calories Protein 154 g Carbohydrate 312 g Total Fat 75 g n- 3 4.4 g ALA 1597 mg EPA 300 mg DHA 529 mg Fibre (g) 58 g Vitamin B12 3.4 μg Iron 31.4 mg Zinc 15.4 mg Calcium 2226 mg Iodine 173 μg Vitamin D 34.5 μg Sample 3500 Calorie menu Meal Ingredients Breakfast: “Tofu scramble with avocado toast” • Tofu, ½ block / 250 g • Whole-wheat bread, toasted, 3 large slices • Avocado, ¼, diced • Navel orange, 1 medium • 2 g microalgae oil supplement Lunch / pre training: “Roast vegetable, tempeh & buckwheat salad” • Buckwheat, raw, 1 cup • Tempeh, ¾ cup / 100 g • Zucchini, ½, roasted • Eggplant, ½, roasted • Onion, red, ½, roasted • Bell pepper, ½, roasted • Olive oil, balsamic vinegar, 1 tbsp. Each Post-training snack: “Spiced apple cereal” • Puffed rice, 2 cups • Apple, 1 large • Prunes, chopped, 18 g • Cinnamon, to taste • Soy milk, unsweetened, 270 ml • Rice protein, vanilla, 1.5 scoops / 35 g Dinner: “ Spaghetti” • Black bean spaghetti, 75 g, raw weight • Spaghetti, dried, 88 g, raw weight • Pasta sauce, tomato, low sodium, ½ jar • Onion, red, ½ • Spinach, frozen, 70 g • Garlic, basil, to taste • Olive oil, 1 tbsp. • Nutritional yeast flakes (B12 enriched), 1 tbsp. Snack: “Chia, flax and hemp seed dessert” • Chia seeds, flax seeds, hemp seeds, 2 tbsp. Each • Almond milk, 1 cup • Dates, chopped, × 2 • Strawberries, ½ cup Total Energy 3446 Calories Protein 193 g Carbohydrate 443 g Total Fat 94 g   n- 3 9.8 g  ALA 7754 mg  EPA 300 mg  DHA 529 mg Fibre (g) 91 g Vitamin B12 4.2 μg Iron 42 mg Zinc 40 mg Calcium 2406 mg Iodine 153 μg Vitamin D 22.7 μg For more information about how we can help. 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 500 articles. 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 Reference Rogerson D. Vegan diets: practical advice for athletes and exercisers. J Int Soc Sports Nutr. 2017 Sep 13;14:36. doi: 10.1186/s12970-017-0192-9. PMID: 28924423; PMCID: PMC5598028.

"Understanding Groin Pain in Sports Players: Causes, Treatment, and Prevention Strategies" Research released in February 2024 looked into postural disorders causing groin pain in soccer player. Soccer is the most popular sport worldwide and carries a HIGH risk of INJURY. Players frequently sustain groin pain and the symptoms are usually chronic. Groin pain affects over 59% of soccer players. What is static postural control? It is described as the capacity to keep the body in its base of support OR in static equilibrium Research has shown that having proper postural control is CRUCIAL when practising soccer. When comparing groin-pain soccer players versus players with no groin pain, they found groin-pain soccer players had static disorders of postural control So it's essential that you see your local Chiropractor, and get your posture assessment and with your muscle assessment to see if you can improve your sports performance. For more information about how we can help. 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 500 articles. 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 Reference Is there a relationship between static postural control and core stability? A cross-sectional study in soccer players with groin pain Author links open overlay panelFatma Chaari a b, Abderrahmane Rahmani b, Haithem Rebai c, Thouraya Fendri a b, Sébastien Boyas b 1, Sonia Sahli a 1

"Can Short Foot Exercises Effectively Treat Flat Foot Deformity?" What is flat foot deformity? Flat foot deformity is a chronic foot condition that includes flattening of the medial longitudinal arch (MLA), hindfoot valgus, and midfoot abduction  It can affect up to 1 in 4 adults Factors that lead to the flat foot are : occupation obesity age injuries to foot ligaments the decreased cross-sectional area of the intrinsic foot muscles Flat foot deformity can lead to low back pain lower extremity overuse injuries in the hip knee and ankle shin splints How can we treat flat foot deformities: For more information about how we can help. 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 500 articles. 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 Reference Hara, Shigeyuki, Kitano, Masashi, and Kudo, Shintarou. ‘The Effects of Short Foot Exercises to Treat Flat Foot Deformity: A Systematic Review’. 1 Jan. 2023 : 21 – 33.