Search Results

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. Understanding Fibromyalgia: How Movement and Function Play a Role in Relief Fibromyalgia (FM) is more than just chronic pain. It’s a complex condition that affects muscles, joints, and the nervous system, leading to widespread pain, persistent fatigue, sleep difficulties, and even cognitive challenges like brain fog. Around 1–10% of people are affected, with women being more commonly diagnosed than men. While medication can help manage symptoms, many patients find only limited relief from pharmaceuticals alone. Recent research highlights that FM isn’t just about pain—it also impacts movement, balance, and overall physical function, areas often overlooked in traditional treatment plans. How Fibromyalgia Impacts Movement Patients with FM often experience: Impaired balance and postural control – making everyday tasks feel more challenging. Altered gait – slower walking, shorter steps, and difficulty starting or stopping movement. Reduced strength and endurance – particularly in the core, hips, and lower limbs. Delayed reaction times – movements may feel slower, and coordination can be affected. These changes can lead to a more sedentary lifestyle, which can worsen fatigue, stiffness, and overall function. Fear of pain with movement—known as kinesiophobia—can further limit activity, creating a cycle of deconditioning and reduced confidence. The Role of Exercise in Managing Fibromyalgia Exercise is one of the most effective non-drug approaches for managing fibromyalgia. Research shows that regular, moderate physical activity can: Improve pain management and fatigue Enhance balance and postural stability Strengthen muscles and improve joint function Boost mental health and quality of life However, FM patients often struggle with exercise due to pain flare-ups, fatigue, and reduced movement confidence. That’s why graded, tailored programs are essential—starting with low-impact exercises and gradually increasing intensity. Approaches such as Tai Chi, yoga, resistance training, and virtual reality-based movement programs have shown promise in improving physical function while being enjoyable and sustainable. Integrating Psychological Support Fibromyalgia isn’t just physical—emotional and cognitive factors also play a major role. Fear of movement, stress, anxiety, and depression can all worsen symptoms. Interventions such as Cognitive Behavioral Therapy (CBT), Eye Movement Desensitization and Reprocessing (EMDR), and biofeedback can help patients: Overcome fear of pain and movement Improve confidence in physical activity Reduce fatigue and functional disability Combining psychological support with graded exercise tends to be more effective than either approach alone, enabling better adherence and results. Why Chiropractic Care Can Help Chiropractors focus on movement, posture, and functional alignment, which can be incredibly beneficial for FM patients. Through a combination of: Manual therapy to improve joint and soft tissue mobility Exercise prescription tailored to individual capability Balance and postural training Education on movement confidence and pacing …patients can improve their daily function, reduce the risk of falls, and regain confidence in movement. Key Takeaways Fibromyalgia is a multifaceted condition where pain, fatigue, and motor deficits interact to impact quality of life. Addressing these functional limitations alongside pain management is essential for holistic care. Exercise and movement training should be gradual, individualised, and enjoyable. Psychological support is key to reducing fear and improving adherence. Balance, gait, and postural evaluation can guide more targeted treatment. Chiropractic care, integrated with exercise and multidisciplinary strategies, can support functional improvements and overall well-being. By focusing on both pain relief and functional improvement, people with fibromyalgia can achieve a better quality of life, regain independence, and move with confidence again. For more information about how we can help YOU with your 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 Quodling N, Hoffman N, Carrick FR, Jemni M. A Review of Movement and Functional Impairments in Fibromyalgia: Implications for Targeted Treatment. J Pain Res. 2025 Oct 25;18:5587-5597. doi: 10.2147/JPR.S543775. PMID: 41169901; PMCID: PMC12571010.

Stretching vs. Resistance Training: Which One’s Best for Your Calves? 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. If you’ve ever wondered whether holding a stretch or lifting your own body weight is better for your legs, you’re not alone. A recent study gave us some pretty interesting insights into how static stretching (SS) and resistance training (RT) affect your calf muscles — particularly the plantar flexors, which are the muscles that help you push off the ground when walking, running, or jumping. The Study in a Nutshell Researchers took 36 healthy young men and split them into three groups: Static Stretching (SS) – Standing calf stretches 3 times per week for 6 weeks. Resistance Training (RT) – Bodyweight calf raises with a slow eccentric (lowering) phase, 3 times per week for 6 weeks. Control – Did nothing. Before and after the 6-week program, the scientists measured: Range of motion (ROM) – How far you can flex your ankle. Muscle strength – Through different types of contractions (pushing, pulling, and holding). Muscle thickness – Using ultrasound to see if the calves got bigger. Passive stiffness & stretch tolerance – Basically, how “tight” your muscles feel and how much they can tolerate being stretched. What They Found Both stretching and resistance training helped participants increase their ankle ROM, which is great for flexibility and injury prevention. But here’s the twist: Static stretching decreased muscle stiffness. Your calves became more “pliable,” which is exactly what you want if tight calves are holding you back. Resistance training didn’t change stiffness much, but it increased muscle strength and size — think more powerful calf raises and better push-off power. Both methods improved ROM, but the underlying reason was probably increased stretch tolerance, not just a change in muscle stiffness. In simpler terms: Stretching makes your muscles feel looser; resistance training makes your muscles stronger and a bit longer. What Does This Mean for You? If your goal is flexibility and looser calves, static stretching is your friend. If your goal is stronger, more powerful calves, resistance training is the way to go. And honestly? Combining both is probably the best recipe for happy, healthy legs. Here’s a simple takeaway: Goal Best Approach Looser, more flexible calves Static stretching Stronger calves Resistance training (calf raises) Both strength & flexibility Combine SS + RT Quick Tips from Your Chiropractor For stretching, hold a calf stretch for about 30 seconds, 3 times per leg, 3 times per week. There isnt any bonus points for over stretching , after about 90 seconds there isnt much medical benefit . For resistance training, try 3 sets of 10 slow calf raises, focusing on a controlled lowering phase to maximise strength gains. Always listen to your body — a gentle stretch should feel good, not painful. The Bottom Line You don’t have to pick sides. Stretching and strengthening both have benefits for your calves, and both can improve your ankle mobility. Whether you’re an athlete, a weekend warrior, or just trying to keep your feet happy, incorporating a mix of stretches and strength exercises into your routine will keep your lower legs strong, flexible, and less prone to injury. For more information about how we can help YOU with your 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 Murakami Y, Konrad A, Kasahara K, Yoshida R, Warneke K, Behm DG, Nakamura M. Comparison between 6 weeks of static stretching and resistance training programs on passive and active properties of plantar flexors. a randomized controlled trial. Front Physiol. 2025 Oct 15;16:1555253. doi: 10.3389/fphys.2025.1555253. PMID: 41169885; PMCID: PMC12569644.

Why Low Back Pain Starts in the Brain (And What That Means for Your Recovery) 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. Low back pain is one of the most common reasons people seek healthcare — and it often starts much earlier in life than most realise. Many adults who struggle with recurring or chronic back pain actually experienced their first episode as teenagers or young adults. So why do some people fully recover, while others develop a lifetime of flare-ups, fear of movement, and ongoing discomfort? Emerging research suggests the answer may lie not just in the spine — but in the brain. Low Back Pain: Not Always a “Structural” Problem Most people with ongoing low back pain do not have a clear injury or structural damage visible on scans. This is known as non-specific low back pain. Despite the lack of visible damage, movement — especially involving the core and pelvis — often triggers symptoms. What clinicians consistently observe is: Altered posture and movement patterns Poor coordination of core muscles Increased muscle tension or guarding Fear or hesitation during certain movements This suggests the issue isn’t only in the tissues — it’s in how the brain controls movement. How the Brain Adapts After Back Pain Modern neuroscience shows that pain can change the way the brain processes movement, balance, and body awareness. These changes can persist even when pain is not present. In recent studies on young adults with a history of low back pain (who were pain-free at the time of testing), researchers found: Increased brain activity during simple leg-lifting tasks Changes in areas responsible for body awareness, movement planning, and postural control Altered activation in regions linked to fear, attention, and self-perception In other words, the brain continues to “protect” the body long after the original pain episode has passed. What This Means for Posture and Core Control When the brain perceives the lower back as vulnerable, it may: Reduce the normal activation of deep abdominal muscles Shift load to other areas (hips, legs, or spine) Increase stiffness instead of efficient movement Create inefficient or guarded movement patterns Over time, this can lead to: Recurrent flare-ups Reduced confidence in movement Poor posture and stability Greater risk of chronic pain Fear of Movement Matters More Than You Think One of the strongest findings in this research is the link between pain-related fear and changes in brain activity. People who fear re-injury or “doing damage” often show: Greater brain activation during simple movements Altered body awareness (“my back feels fragile”) Avoidance of healthy, necessary movement This reinforces why pain education, reassurance, and guided movement are just as important as hands-on care. I see this a lot in my patients, and always here to help you through the process. It's not about how quickly you overcome this, as everyone heals on their own time. Why Chiropractic Care Looks Beyond the Spine At Health Wise Chiropractic, we don’t just focus on where it hurts — we focus on how your body and brain are working together. Effective care for low back pain includes: Improving spinal mobility and joint function Restoring healthy posture and core activation Re-training movement patterns Reducing fear and building confidence in movement Supporting long-term nervous system health Chiropractic adjustments, combined with targeted rehab exercises and education, help “reset” faulty movement signals between the brain and body. Early Care Can Prevent Chronic Pain One of the most important takeaways from this research is that brain changes happen early — even in young, active adults with minimal disability. This means: Early assessment matters Waiting for pain to become “serious” isn’t ideal Addressing posture, movement, and nervous system function early may reduce the risk of long-term pain The Bottom Line Low back pain isn’t just a mechanical issue — it’s a brain-body issue. The good news?The brain is adaptable. With the right care, movement strategies, and support, it can relearn healthy, confident movement. If you’ve experienced recurring back pain — even if you’re currently pain-free — now is the perfect time to address the root cause and prevent future flare-ups. 📍 Book an assessment with Health Wise Chiropractic and take a proactive step toward long-term spinal health. For more information about how we can help YOU with your 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 Smith JA, Tain R, Sharp KG, Glynn LM, Van Dillen LR, Jacobs JV, Cramer SC. Abnormalities in sensorimotor brain function are related to chronicity of low back pain. Neuroimage. 2025 Dec 19:121651. doi: 10.1016/j.neuroimage.2025.121651. Epub ahead of print. PMID: 41423165.

Why Flight Attendants Experience So Much Back, Neck, and Shoulder 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. Flight attendants work in one of the most physically and mentally demanding environments of any profession. Long hours on their feet, lifting overhead luggage, pushing heavy carts, working in turbulence, disrupted sleep, and constant time pressure all place significant strain on the body. Research consistently shows that flight attendants experience higher rates of musculoskeletal pain than the general population — particularly in the neck, lower back, shoulders, arms, and hands. In fact, recent studies show that over 70% of flight attendants report ongoing low back pain, nearly double that of the general population. Why is the pain so common? Flight attendants are exposed to a unique combination of stressors: Prolonged standing on hard surfaces Repeated lifting, reaching, and twisting Working in confined spaces with awkward postures Pushing and pulling heavy service carts Exposure to turbulence and sudden forces Irregular sleep patterns and fatigue High psychological stress and emotional labour Over time, these factors don’t just irritate muscles — they affect joint mechanics, nervous system regulation, balance, and movement control. What the research shows has changed over time By comparing flight attendants surveyed in 2016 and 2024, researchers found some encouraging trends — and some ongoing concerns. The good news: Pain in the hands and arms decreased over time Likely linked to lighter equipment, redesigned galleys, and updated service procedures The ongoing challenges: Neck and lower back pain remain very high Stress, workload pressure, and lack of recognition still strongly predict pain Prolonged standing continues to increase elbow, back, and spinal strain In other words, technology has helped, but it hasn’t solved the whole problem. Pain isn’t just physical — it’s neurological One of the most important findings from this research is the role of psychosocial stress. High workload, time pressure, low job control, and poor recognition don’t just affect mental health — they increase muscle tension, reduce recovery, and heighten pain sensitivity through the nervous system. Stress hormones like cortisol and adrenaline cause: Increased muscle guarding Reduced blood flow to tissues Altered posture and movement patterns Greater pain sensitivity This helps explain why pain often persists even when workloads improve. Why younger flight attendants often hurt more Interestingly, younger and less experienced flight attendants reported more neck and shoulder pain than older colleagues. This may be due to: Higher stress during the early career phase Less efficient movement strategies The “healthy worker effect” — those with severe pain may leave the profession earlier Early intervention and education can make a big difference here. What this means for long-term spinal health Ongoing neck and lower back pain isn’t “just part of the job.” When pain becomes persistent, it can lead to: Reduced balance and coordination Altered movement patterns Increased injury risk Fatigue and burnout Chronic pain cycles Addressing pain early — and addressing how the body moves and adapts to stress — is key. How chiropractic care can support flight attendants At Health Wise Chiropractic, we look beyond symptoms alone. Our care focuses on: Restoring healthy spinal and joint movement Reducing nervous system overload caused by stress Improving posture and movement efficiency Supporting balance, coordination, and core control Helping the body recover from repetitive strain Chiropractic care can be especially helpful for people in safety-critical, physically demanding roles — where the body must perform under pressure, day after day. The takeaway Even with modern aircraft and improved equipment, flight attendants continue to experience high rates of neck and lower back pain. Physical strain, stress, workload pressure, and recovery all play a role. The most effective approach combines: Better ergonomics Stress and workload management Movement-based care Nervous system support If your job puts constant demands on your body, pain shouldn’t be something you simply “push through.” 📍 Book an appointment at Health Wise Chiropractic and let us help keep your spine, nervous system, and movement working at their best — both on the ground and in the air. Posture Correction Chiropractor Q: Can chiropractic correct bad posture?Yes, chiropractic care can help realign the spine and retrain muscles for better posture. Q: What causes poor posture?Common causes include desk jobs, phone use, weak muscles, and spinal misalignments. Q: How long does posture correction take?It varies — some patients notice changes within weeks, others need longer-term care. Q: Can posture correction reduce pain?Yes, correcting posture often reduces back pain, neck pain, and headaches. For more information about how we can help YOU with your 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 Alperovitch-Najenson D, Novoplansky T, Chen Kahanov Y, Shmulevitz SR, Kabala Edri H, Zini L, Solt Y, Kalichman L. Prevalence and risk factors for work-related musculoskeletal pain among flight attendants: A comparative study. Work. 2025 Dec 8:10519815251395045. doi: 10.1177/10519815251395045. Epub ahead of print. PMID: 41359494. Copy Download .nbib

🦠 Feeling Achy After COVID? Your Nutrient Levels Could Be to Blame 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. If you’ve been feeling more tired, achy, or stiff since having COVID, you’re not imagining it. Many Australians are still experiencing lingering pain, fatigue, and muscle stiffness — even months after recovering from the virus. At Health Wise Chiropractic, we’ve seen a noticeable rise in people coming in with post-COVID musculoskeletal issues — sore joints, muscle aches, weakness, and fatigue that just won’t shift. And now, new research may help explain why. A recent study titled “Assessment of Micronutrient Levels in Patients with Post-COVID Musculoskeletal Manifestations” found that deficiencies in key micronutrients — especially iron, selenium, and copper — are strongly linked with post-COVID pain, stiffness, and inflammation. 🧬 The Missing Link: Micronutrients and Muscle Pain Micronutrients like iron, selenium, zinc, and copper play crucial roles in metabolism, muscle repair, and immune regulation. When these levels drop — whether from illness, inflammation, or poor absorption — your body’s ability to heal and control inflammation is reduced. The study, which assessed 166 post-COVID patients, revealed: 40% had at least one micronutrient deficiency Iron deficiency was found in 39.7% Selenium deficiency in 25.9% Copper deficiency in 18% Zinc deficiency in 4% Even more striking — patients with joint inflammation (arthritis) had significantly lower selenium and copper levels, and higher inflammation markers (CRP). In other words: the worse your nutrient balance, the more likely you are to experience ongoing pain, fatigue, and inflammation after COVID. 💡 Why This Matters for Recovery The body’s healing process after illness relies heavily on nutrient availability.Micronutrients help to: Regulate inflammation Support muscle and joint recovery Maintain nerve and immune function Reduce oxidative stress and fatigue When these levels are low, inflammation can linger — keeping muscles and joints sore, and delaying recovery. That’s why post-COVID patients often describe symptoms that sound like fibromyalgia, chronic fatigue, or persistent back and neck pain — even if they were healthy before getting sick. ⚠️ Don’t Ignore Lingering Post-COVID Symptoms If you’re still feeling: Muscle or joint pain Fatigue or weakness Stiffness or poor mobility Brain fog or low energy …it might be time to look deeper. Your symptoms could be your body’s way of signalling inflammation, nutrient imbalance, or stress on your musculoskeletal system. You don’t have to “wait it out.” With the right care, it’s possible to reduce pain, improve mobility, and get your energy back. 📅 Book Your Post-COVID Recovery Assessment At Health Wise Chiropractic, we’ll help identify what’s holding your body back — whether it’s spinal tension, muscle dysfunction, or underlying inflammation — and guide you through a personalised recovery plan. ✨ Let’s help you rebuild strength, balance, and resilience after COVID. 🔗 Book online now: Health Wise Chiropractic Booking Some foods we may recommend to you are: 🩸 Iron – For Energy, Oxygen & Recovery Iron helps your body transport oxygen, repair tissues, and fight fatigue.Top food sources: 🥩 Lean red meat (beef, lamb, kangaroo) 🍗 Chicken and turkey (especially dark meat) 🐟 Sardines, salmon, tuna 🫘 Lentils, chickpeas, and kidney beans 🌾 Iron-fortified cereals and oats 🥬 Spinach, kale, and broccoli (best absorbed with vitamin C-rich foods like citrus or capsicum) 💡 Tip: Pair plant-based iron (from beans or greens) with vitamin C foods to boost absorption! ⚡ Selenium – For Immune Health & Inflammation Control Selenium acts as a powerful antioxidant that supports immunity and reduces inflammation.Top food sources: 🌰 Brazil nuts (just 2–3 per day meet your daily needs!) 🐟 Tuna, salmon, and sardines 🍗 Chicken and turkey (and NO for once Dr Julian is not saying KFC) 🥚 Eggs 🌾 Brown rice, whole grains, and oats 💡 Tip: Stick to a few Brazil nuts a day — too much selenium can cause imbalance. 🔋 Copper – For Energy, Tissue Repair & Nerve Function Copper supports collagen formation, joint health, and iron absorption.Top food sources: 🐚 Oysters and shellfish 🥜 Cashews, almonds, and sunflower seeds 🍫 Dark chocolate (Unfortunately not the yummy dairy milk) 🫘 Chickpeas and lentils ( not a favourite food according to Dr Julian) 🥩 Liver (in moderation) 🍄 Mushrooms 💡 Tip: Copper works hand-in-hand with zinc — balance is key! 🧠 Zinc – For Immunity, Healing & Hormone Balance Zinc boosts immune response, wound healing, and helps regulate inflammation.Top food sources: 🦪 Oysters (the highest source!) 🥩 Beef and lamb 🐓 Chicken 🌻 Pumpkin seeds and sunflower seeds 🫘 Lentils, black beans, chickpeas 💡 Tip: If you’re vegetarian, combine multiple zinc-rich plant foods daily — absorption from plants is lower than from meat. Posture Correction Chiropractor Q: Can chiropractic correct bad posture?Yes, chiropractic care can help realign the spine and retrain muscles for better posture. Q: What causes poor posture?Common causes include desk jobs, phone use, weak muscles, and spinal misalignments. Q: How long does posture correction take?It varies — some patients notice changes within weeks, others need longer-term care. Q: Can posture correction reduce pain?Yes, correcting posture often reduces back pain, neck pain, and headaches. For more information about how we can help YOU with your 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 Garre S, Krishna Prasad CR, Pratyusha AC, Sundar AS, Sangineni KSDL, Bhoangir AV. Assessment of micronutrient levels in patients with post COVID musculoskeletal manifestations - A cross-sectional observational study. J Family Med Prim Care. 2025 Aug;14(8):3421-3426. doi: 10.4103/jfmpc.jfmpc_287_25. Epub 2025 Sep 24. PMID: 41041185; PMCID: PMC12488108. References 1.Bornstein SR, Dalan R, Hopkins D, Mingrone G, Boehm BO. Endocrine and metabolic link to coronavirus infection. Nat Rev Endocrinol. 2020;16:297–8. doi: 10.1038/s41574-020-0353-9. [DOI] [PMC free article] [PubMed] [Google Scholar] 2.Tsoukalas D, Sarandi E, Georgaki S. The snapshot of metabolic health in evaluating micronutrient status, the risk of infection and clinical outcome of COVID-19. Clin Nutr ESPEN. 2021;44:173–87. doi: 10.1016/j.clnesp.2021.06.011. [DOI] [PMC free article] [PubMed] [Google Scholar] 3.Metlay JP, Fine MJ, Schulz R, Marrie TJ, Coley CM, Kapoor WN, et al. Measuring symptomatic and functional recovery in patients with community-acquired pneumonia. J Gen Intern Med. 1997;12:423–30. doi: 10.1046/j.1525-1497.1997.00074.x. [DOI] [PMC free article] [PubMed] [Google Scholar] 4.Logue JK, Franko NM, McCulloch DJ, McDonald D, Magedson A, Wolf CR, et al. Sequelae in adults at 6 months after COVID-19 infection. JAMA Netw Open. 2021;4:210830. doi: 10.1001/jamanetworkopen.2021.0830. [DOI] [PMC free article] [PubMed] [Google Scholar] 5.Carfì A, Bernabei R, Landi F. Persistent symptoms in patients after acute COVID-19. JAMA. 2020;324:603–5. doi: 10.1001/jama.2020.12603. [DOI] [PMC free article] [PubMed] [Google Scholar] 6.Martinez MA. Compounds with therapeutic potential against novel respiratory 2019 coronavirus. Antimicrob Agents Chemother. 2020;64:e00399–20. doi: 10.1128/AAC.00399-20. [DOI] [PMC free article] [PubMed] [Google Scholar] 7.Younes S. The role of nutrition on the treatment of Covid 19. Hum Nutr Metab. 2024;36:200255. [Google Scholar] 8.Tomasa-Irriguible TM, Bielsa-Berrocal L, Bordejé-Laguna L, Tural-Llàcher C, Barallat J, Manresa-Domínguez JM, et al. Low levels of few micronutrients may impact COVID-19 disease progression: An observational study on the first wave. Metabolites. 2021;11:565. doi: 10.3390/metabo11090565. [DOI] [PMC free article] [PubMed] [Google Scholar] 9.Majeed M, Nagabhushanam K, Gowda S, Mundkur L. An exploratory study of selenium status in healthy individuals and in patients with COVID-19 in a south Indian population: The case for adequate selenium status. Nutrition. 2021;82:111053. doi: 10.1016/j.nut.2020.111053. [DOI] [PMC free article] [PubMed] [Google Scholar] 10.Zarpoosh M, Amirian P. COVID-associated arthritis after severe and non-severe COVID-19: A systematic review. Immun Inflamm Dis. 2023;11:e1035. doi: 10.1002/iid3.1035. [DOI] [PMC free article] [PubMed] [Google Scholar] 11.Zabetakis I, Lordan R, Norton C, Tsoupras A. COVID-19: The inflammation link and the role of nutrition in potential mitigation. Nutrients. 2020;12:1466. doi: 10.3390/nu12051466. [DOI] [PMC free article] [PubMed] [Google Scholar] 12.Smith M, Lara OD, O'Cearbhaill R, Knisely A, McEachron J, Gabor L, et al. Inflammatory markers in gynecologic oncology patients hospitalized with COVID-19 infection. Gynecol Oncol. 2020;159:618–22. doi: 10.1016/j.ygyno.2020.09.036. [DOI] [PMC free article] [PubMed] [Google Scholar] 13.Sonnweber T, Boehm A, Sahanic S, Pizzini A, Aichner M, Sonnweber B, et al. Persisting alterations of iron homeostasis in COVID-19 are associated with non-resolving lung pathologies and poor patients'performance: A prospective observational cohort study. Respir Res. 2020;21:276. doi: 10.1186/s12931-020-01546-2. [DOI] [PMC free article] [PubMed] [Google Scholar] 14.Zhao K, Huang J, Dai D, Feng Y, Liu L, Nie S. Serum iron level as a potential predictor of coronavirus disease 2019 severity and mortality: A retrospective study. Open Forum Infect Dis. 2020;7:ofaa250. doi: 10.1093/ofid/ofaa250. [DOI] [PMC free article] [PubMed] [Google Scholar] 15.Jothimani D, Kailasam E, Danielraj S, Nallathambi B, Ramachandran H, Sekar P, et al. COVID-19: Poor outcomes in patients with zinc deficiency. Int J Infect Dis. 2020;100:343–9. doi: 10.1016/j.ijid.2020.09.014. [DOI] [PMC free article] [PubMed] [Google Scholar] 16.Mansour AM, El Nakeeb N, Kamal NK, ElGhandour AM. Association of serum zinc level and clinical outcome in Egyptian COVID-19 patients. Egypt J Intern Med. 2022;34:72. doi: 10.1186/s43162-022-00159-z. [DOI] [PMC free article] [PubMed] [Google Scholar] 17.Zhou H, Zhang Y, Tian T, Wang B, Pan Y. Meta-analysis of the relationship between zinc and copper in patients with osteoarthritis. Biol Trace Elem Res. 2025;203:635–45. doi: 10.1007/s12011-024-04197-2. [DOI] [PubMed] [Google Scholar] 18.Tay MZ, Poh CM, Rénia L, MacAry PA, Ng LF. The trinity of COVID-19: Immunity, inflammation and intervention. Nat Rev Immunol. 2020;20:363–74. doi: 10.1038/s41577-020-0311-8. [DOI] [PMC free article] [PubMed] [Google Scholar] 19.Taha SI, Samaan SF, Ibrahim RA, El-Sehsah EM, Youssef MK. Post-COVID-19 arthritis: Is it hyperinflammation or autoimmunity? Eur Cytokine Netw. 2021;32:83–8. doi: 10.1684/ecn.2021.0471. [DOI] [PMC free article] [PubMed] [Google Scholar]

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. How Your Shoulder Compensates After a Rotator Cuff Tear Rotator cuff tears (RCT) are one of the most common shoulder injuries, especially as we age. They can affect your daily life, making activities like reaching overhead, washing your hair, or lifting objects more difficult. But did you know your body has a way of compensating for these injuries? A recent study used computer simulations to see exactly how the shoulder adapts when some of the rotator cuff muscles are injured. Researchers looked at different severities of tears and how your muscles respond during everyday activities like lifting your arm, reaching for your head, or lifting a light object. What They Found Shoulder stability decreases with tear severity. When key rotator cuff muscles like the supraspinatus, infraspinatus, and subscapularis are injured, the stability of the shoulder joint goes down. This effect is more noticeable at lower arm angles — think about starting to lift your arm rather than at full overhead height. Other muscles step in to help. Even when some muscles are torn, nearby uninjured muscles can increase their activity to help stabilise the joint: Teres minor (Tm) – steps in when the infraspinatus is injured, especially during arm elevation and lifting. Long head of the biceps (LHB) – helps compress the shoulder joint, particularly in the early phase of raising the arm. Deltoids and remaining rotator cuff muscles – contribute mainly by helping move the arm, which indirectly supports stability. Compensation depends on the movement. The way your shoulder compensates varies depending on the activity, arm position, and the type and severity of the tear. For example, lifting something overhead may rely more on the teres minor, while reaching for your head might rely more on the deltoid and subscapularis coordination. Why This Matters for Chiropractic Care Understanding how the shoulder naturally compensates after a rotator cuff tear helps chiropractors and other clinicians design better rehab programs. Instead of just focusing on the injured muscles, treatment can: Strengthen the uninjured muscles that help stabilize the shoulder, like the teres minor and biceps. Include task-specific exercises that mimic daily activities to promote safe and effective movement patterns. Monitor movements that might overwork compensating muscles and lead to secondary injuries. Takeaway Your shoulder is smarter than you think. Even with a rotator cuff tear, your body can recruit other muscles to maintain stability and function during everyday activities. Targeted rehabilitation that strengthens these compensating muscles and encourages proper movement can make a big difference in recovery and daily comfort. Shoulder Pain Chiropractor Q: Can chiropractic care help shoulder pain?Yes, chiropractic can help with frozen shoulder, rotator cuff issues, and posture-related pain. Q: How do adjustments help the shoulder?By restoring mobility, reducing nerve irritation, and relaxing tight muscles. Q: Is chiropractic safe for chronic shoulder pain?Yes, it’s a safe and drug-free option for many shoulder conditions. Q: Do I need imaging before treatment?Sometimes, depending on the severity or suspected injury. For more information about how we can help YOU with your shoulder 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 Nakashima S, Kawada M, Takeshita Y, Miyazaki T, Fukuda M, Matsuura H, Kiyama R. Compensatory mechanisms to maintain glenohumeral joint stability in rotator cuff tears of differing severity during activities of daily living: A musculoskeletal model simulation study. PLoS One. 2025 Oct 31;20(10):e0335647. doi: 10.1371/journal.pone.0335647. PMID: 41171773; PMCID: PMC12578153.

Is Chiropractic Care Safe for Older Adults? What the Research Says 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. As we age, aches and pains can become part of everyday life—but that doesn’t mean you have to live with them. At Health Wise Chiropractic, we regularly see patients dealing with low back pain, neck pain, and joint stiffness, especially in older adults. In fact, research shows that musculoskeletal conditions affect over 1.71 billion people worldwide, making them the leading cause of disability globally. But one of the most common questions we get is: 👉 “Is chiropractic care safe—especially as I get older?” Let’s break down what the latest research says. Why Pain Is More Common As We Age As we get older, the body naturally undergoes changes such as: Reduced joint mobility Degenerative changes like osteoarthritis Increased likelihood of multiple health conditions Studies show that: Low back and neck pain are the most common conditions treated by chiropractors The likelihood of spinal pain increases with the number of other health conditions (comorbidities) Chronic pain can even be linked to reduced quality of life and cognitive decline This is why proper assessment and tailored care are so important—especially for older adults. Chiropractic Care: A Natural, Drug-Free Approach Many patients are now choosing non-drug therapies to manage pain—and for good reason. Clinical guidelines recommend spinal manipulation therapy (SMT) as a first-line treatment for both acute and chronic low back pain. Even more importantly: Patients who start with chiropractic care for chronic low back pain are less likely to require stronger medical interventions, like opioids Chiropractic care often includes a combination of: Gentle adjustments Soft tissue therapy Exercise and rehabilitation Lifestyle advice What About Safety? Here’s What the Evidence Shows A large review of studies focusing on adults aged 55+ found: ✅ Most Side Effects Are Mild and Short-Term Around 50% of patients may experience mild effects such as: Muscle soreness Stiffness Temporary increase in symptoms These typically resolve within 24–48 hours ✅ Serious Complications Are Rare Across multiple clinical trials and studies: No catastrophic (life-threatening) events were reported In one large study: Only 40 injuries per 100,000 chiropractic patients were reported Compared to 153 per 100,000 in standard medical care visits ✅ Most Reported Effects Include: Temporary soreness Mild increase in pain Fatigue Headache or dizziness When Extra Care Is Needed While chiropractic care is considered safe for most people, certain conditions require extra caution and modification of treatment, including: Osteoporosis Blood thinning medication use History of stroke Advanced arthritis or inflammatory conditions At Health Wise Chiropractic, we always perform a thorough assessment to ensure your care is safe, personalised, and appropriate for your health history. The Bigger Picture: Benefits Beyond Pain Relief Emerging research suggests chiropractic care may also help: Improve mobility and function Reduce reliance on medications Potentially lower fall risk by improving movement and balance While more research is ongoing, the current evidence strongly supports chiropractic care as a safe and effective option for managing musculoskeletal pain—especially when tailored to the individual. To learn how we can help relieve your pain, restore proper movement, and address the root cause so your issue doesn’t keep coming back, get in touch with our experienced team today. If you’re searching for a trusted chiropractor in Sunbury or a reliable chiropractor in Melton / Strathtulloh, Health Wise Chiropractic is here to help. Our tailored care plans are designed to support long-term results—not just short-term relief. 📞 Call us on 03 9467 7889 or book online today to secure your appointment with one of our experienced chiropractors in Sunbury or Melton. We also offer our patients access to our convenient mobile app (available on iPhone and iPad), where you can follow your personalised rehab exercises and explore our library of 800+ health and wellness articles—helping you stay on track between visits and get the most out of your care. 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 Daniels, C.J., Farabaugh, R.J., Salsbury, S.A. et al. Adverse events among older adults receiving chiropractic spinal manipulation and related treatments: an updated systematic review. Chiropr Man Therap (2026). https://doi.org/10.1186/s12998-026-00633-3

Why Your Back Pain Keeps Coming Back (And What To Do About It) 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. If you’ve ever experienced back or neck pain that goes away… then comes back again, you’re not alone. For years, people were told that low back pain and neck pain are short-term issues that simply resolve on their own. But modern research tells a very different story. 👉 Spinal pain is not just a one-time problem — it’s often a lifelong, recurring condition. The Truth About Back & Neck Pain Research now shows that spinal pain behaves more like conditions such as asthma: It comes and goes in episodes Symptoms may improve… then flare up again Many people experience recurring pain over months or years This means that instead of just “fixing” pain when it appears, the focus should shift toward: ✔ Managing flare-ups✔ Preventing future episodes✔ Improving long-term function A Smarter Approach: Chiropractic Maintenance Care At Health Wise Chiropractic, we take a long-term, proactive approach to your health. This is where something called Maintenance Care comes in. What is Maintenance Care? Maintenance Care is a structured, ongoing approach to chiropractic treatment designed to: Reduce the frequency of pain flare-ups Keep your spine moving well Help you stay active and pain-free Instead of waiting until you’re in pain again, we help you stay ahead of it. What Does the Research Say? Recent studies into chiropractic Maintenance Care have revealed some powerful insights: 📊 It’s Common Practice Around 22% to 41% of chiropractic patients are on a Maintenance Care plan That’s roughly 1 in 3 patients choosing a proactive approach to their health 📊 Patients Want It 78% of patients say they continue care to prevent pain from returning 68% want to stay pain-free long-term 📊 It Reduces Pain Over Time A major clinical trial found that patients on Maintenance Care had: 👉 13 fewer days of bothersome pain per year compared to those who only returned when pain flared up 📊 Minimal Extra Time Commitment On average, Maintenance Care only required ~2 extra visits per year Who Is Maintenance Care Best For? Research shows Maintenance Care works best for people who: ✔ Have recurring back or neck pain✔ Have had previous episodes✔ Respond well to initial chiropractic treatment It’s also especially helpful if you: Have a physically demanding job Experience high stress levels Want to stay active and mobile as you age What Happens During a Visit? Maintenance Care is more than just an adjustment. Your session may include: Chiropractic adjustments Soft tissue therapy Exercise and rehab advice Posture and ergonomic guidance Lifestyle support (movement, stress, health habits) Think of it like a “spinal check-up” to keep everything functioning at its best. Why Waiting for Pain Isn’t Always the Best Strategy Many people take a reactive approach: ❌ Wait for pain → treat it → repeat But research shows a proactive approach can lead to: ✅ Fewer painful days✅ Better long-term outcomes✅ Improved quality of life Your Local Chiropractor in Sunbury & Melton If you’re tired of dealing with recurring pain and want a smarter, long-term solution, we’re here to help. At Health Wise Chiropractic, we specialise in helping patients move from pain relief → prevention → long-term health. Whether you’re searching for a: Chiropractor in Sunbury Chiropractor in Melton Chiropractor in Strathtulloh Our experienced team will create a personalised plan tailored to your body and your goals. Posture Correction Chiropractor Q: Can chiropractic correct bad posture?Yes, chiropractic care can help realign the spine and retrain muscles for better posture. Q: What causes poor posture?Common causes include desk jobs, phone use, weak muscles, and spinal misalignments. Q: How long does posture correction take?It varies — some patients notice changes within weeks, others need longer-term care. Q: Can posture correction reduce pain?Yes, correcting posture often reduces back pain, neck pain, and headaches. To learn how we can help relieve your pain, restore proper movement, and address the root cause so your issue doesn’t keep coming back, get in touch with our experienced team today. If you’re searching for a trusted chiropractor in Sunbury or a reliable chiropractor in Melton / Strathtulloh, Health Wise Chiropractic is here to help. Our tailored care plans are designed to support long-term results—not just short-term relief. 📞 Call us on 03 9467 7889 or book online today to secure your appointment with one of our experienced chiropractors in Sunbury or Melton. We also offer our patients access to our convenient mobile app (available on iPhone and iPad), where you can follow your personalised rehab exercises and explore our library of 800+ health and wellness articles—helping you stay on track between visits and get the most out of your care. 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 Iben A, Lise H, Charlotte LY. Chiropractic maintenance care - what's new? A systematic review of the literature. Chiropr Man Therap. 2019 Nov 21;27:63. doi: 10.1186/s12998-019-0283-6. Erratum in: Chiropr Man Therap. 2020 Jan 28;28(1):11. doi: 10.1186/s12998-020-0301-8. PMID: 31832142; PMCID: PMC6868774.

Creatine: The Most Researched Supplement for Strength, Recovery & Performance 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. At Health Wise Chiropractic, we’re all about helping you move better, recover faster, and perform at your best. Whether you're an athlete, a weekend warrior, or just getting back into exercise, one supplement keeps showing up in the research time and time again: creatine. But is it worth it? Is it safe? And does it actually help? Let’s break down the science into real-world, easy-to-understand insights 👇 What Is Creatine (and Why Does Your Body Need It)? Creatine is a naturally occurring compound made in your body from amino acids and also found in foods like meat and fish. Around 95% of creatine is stored in your muscles It plays a key role in producing energy (ATP) — especially during short, intense efforts like lifting, sprinting, or jumping 👉 Think of creatine as your body’s “quick energy backup system”. A typical person already has ~90–160 mmol of creatine per kg of muscle, but supplementation can increase these levels by: ➡️ 20–40% in muscle stores➡️ With over 99% absorption (bioavailability) The Performance Benefits (Backed by Research) Creatine isn’t hype — it’s one of the most studied supplements in sports science. 💪 Strength & Power Creatine + training can improve strength by ~8% more than training alone Some studies show 20–30% increases in strength performance Helps increase: Force production Power output Sprint performance ⚡ Faster Gains & Muscle Growth Over time, creatine helps you train harder and recover better — leading to: 6.3% increase in lean muscle mass in 12 weeks Up to 35% increases in muscle fibre size Greater total training volume 👉 Translation: you can push harder in sessions → better long-term results. 🔁 Recovery & Muscle Damage Creatine may help your body recover faster after tough workouts: Reduces markers of muscle damage and inflammation Improves strength recovery within 1–4 days post-exercise Supports a better range of motion and muscle function What About Endurance? Creatine isn’t a classic endurance supplement — but it still has benefits. 🏃 For Endurance Athletes: No major improvement in steady-state performance (e.g., long runs) BUT helps with: Sprint finishes Hill surges Repeated high-intensity bursts Example:👉 Cyclists improved late-stage sprint performance in long races👉 High-intensity interval power improved by ~18% in some studies ⚠️ Keep in mind: Creatine can cause a small weight gain (~0.8 kg), which may affect running efficiency Beyond Muscles: Brain, Sleep & Health Benefits This is where things get really interesting. Emerging research shows creatine may support: 🧠 Brain Function Improved memory, attention, and mental clarity Reduced mental fatigue (especially with poor sleep) 😴 Sleep Up to ~1 hour more sleep in some active individuals Improved cognitive performance when sleep-deprived ❤️ Whole-Body Health Reduced inflammation markers (e.g. TNF-α ↓ 34%) Improved blood flow (up to 30–38% increases in limb circulation) Potential support for bone health and injury prevention Creatine for Athletes & Everyday People ⚽ Team Sports (like footy or soccer) Up to 200 high-intensity efforts per match Creatine helps: Sprint speed Jump performance Fatigue resistance 🚒 Tactical & High-Stress Jobs Emerging research suggests benefits for: Firefighters Police Military Potential benefits include: Better recovery Improved heat tolerance Enhanced cognitive resilience under stress How to Take Creatine There are two common approaches: 🔄 Option 1: Loading Phase 20g/day for 5–7 days Then 5g/day maintenance 🧘 Option 2: Steady Daily Dose (Simpler) 3–5g per day Full saturation in ~3–4 weeks 👉 Both methods work — consistency matters more than strategy. Is Creatine Safe? This is one of the biggest questions — and the answer is clear: 👉 Yes — extremely safe when taken correctly Here’s what the research shows: 685 clinical trials Over 26,000 participants Up to 14 years of use studied Results: Side effects: Placebo: 13% of studies Creatine: 14% of studies (no meaningful difference) Large safety database (28.4 million reports): Creatine-related issues: just 0.00072% ✔️ No significant health risks✔️ No increase in adverse events The Bottom Line Creatine is one of the most effective, affordable, and well-researched supplements available. ✅ Proven benefits: Increased strength & power Better training results Faster recovery Potential brain & health benefits ⚠️ Not a magic pill: Works best alongside training, sleep, and good nutrition Results vary depending on the individual How We See It at Health Wise Chiropractic At Health Wise Chiropractic, we look at your health long-term — not just short-term fixes. Creatine can be a powerful tool when used correctly, especially if you: Train regularly Want to build strength or muscle Need better recovery Live an active or physically demanding lifestyle To learn how we can help relieve your pain, restore proper movement, and address the root cause so your issue doesn’t keep coming back, get in touch with our experienced team today. If you’re searching for a trusted chiropractor in Sunbury or a reliable chiropractor in Melton / Strathtulloh, Health Wise Chiropractic is here to help. Our tailored care plans are designed to support long-term results—not just short-term relief. 📞 Call us on 03 9467 7889 or book online today to secure your appointment with one of our experienced chiropractors in Sunbury or Melton. We also offer our patients access to our convenient mobile app (available on iPhone and iPad), where you can follow your personalised rehab exercises and explore our library of 800+ health and wellness articles—helping you stay on track between visits and get the most out of your care. 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 Kerksick C, Gonzalez D, Stout J, Forbes S, Candow D, Ziegenfuss T, Marshall R, Schwesig R, Kreider R. The emerging and evolving evidence supporting creatine as an ergogenic aid: history and applications. J Int Soc Sports Nutr. 2026 Dec 31;23(1):2646627. doi: 10.1080/15502783.2026.2646627. Epub 2026 Mar 23. PMID: 41870601; PMCID: PMC13011109.

🧊 Ice Baths vs Cryotherapy: What Actually Helps You Recover Faster? 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. Cold recovery is everywhere — ice baths, cryo chambers, cold plunges on Instagram, and athletes freezing themselves for performance gains. But which one actually works better for soreness and performance? Recent high-quality research finally gives us some clarity. Let’s break it down 👇 🤕 Why Recovery Matters (More Than You Think) After hard training — whether that’s gym sessions, sport, running, or CrossFit — the body experiences: Delayed Onset Muscle Soreness (DOMS) Temporary loss of strength and power Reduced movement quality and jump performance DOMS typically peaks 24–48 hours after intense or unfamiliar exercise and can include: Muscle soreness and tenderness Swelling Reduced range of motion Decreased athletic performance If recovery isn’t managed well, this can: ❌ Disrupt training consistency ❌ Increase injury risk ❌ Slow long-term progress That’s why cold-based recovery methods like Cold Water Immersion (CWI) and Body Cryotherapy (BC) have become so popular. 🧊 The Two Big Players in Cold Recovery 💦 Cold Water Immersion (Ice Baths) Water temperature: 8–15°C Duration: 5–15 minutes Full or partial body immersion Why it works: Water conducts cold ~25x better than air Effectively cools skin and muscle tissue Reduces inflammation and pain Slows nerve conduction (less soreness) ❄️ Body Cryotherapy (Cryo Chambers) Air temperature: –110°C to –140°C Duration: 2–4 minutes Extremely cold air exposure Why it works: Rapid skin cooling Strong vasoconstriction (reduced blood flow) Temporary reduction in pain signals Fast “wake-up” effect for the nervous system 📊 What the Research Looked At A large systematic review and meta-analysis examined: 13 randomised controlled trials 214 participants aged 20–47 Healthy individuals and athletes Recovery measured at 24 and 48 hours post-exercise The main outcomes: Muscle soreness (DOMS) Jump performance (CMJ, squat jump, vertical jump) This matters because jump performance is a trusted indicator of: Neuromuscular readiness Lower-body power Recovery status 🔍 The Big Findings (This Is the Good Stuff) 🥇 Which Reduces Muscle Soreness Best? 👉 Cold Water Immersion wins. Key stats: Overall DOMS reduction:MD = –0.82 (very strong effect, P < 0.00001) Within 24 hours:CWI was significantly better than cryotherapy(MD = 1.07, P < 0.00001) At 48 hours:Difference between CWI and cryotherapy disappeared 💡 Translation:Ice baths are better for reducing soreness, especially in the first 24 hours. Why? Better muscle cooling Improved circulation after re-warming Faster removal of inflammatory by-products 🚀 Which Restores Performance Faster? 👉 Cryotherapy has a short-term edge. Key stats: Jump performance at 24 hours:Cryotherapy was superior(SMD = 0.52, P = 0.04) At 48 hours:No significant difference between methods 💡 Translation:Cryotherapy may help you feel more “ready to move” the next day, but the advantage doesn’t last. This likely comes from: Rapid pain signal suppression Temporary neuromuscular boost Reduced perception of fatigue ⚖️ So… Which One Should You Use? Here’s the practical takeaway 👇 Choose Cold Water Immersion if: ✔ You’re very sore✔ You trained hard or did something new✔ You want better recovery over the next 1–2 days✔ You’re focused on tissue recovery and inflammation control Choose Cryotherapy if: ✔ You need to feel sharp quickly✔ You have competition or training within 24 hours✔ Performance > soreness in the short term ⚠️ Important note:Chronic overuse of cold recovery may blunt long-term strength and muscle gains.Cold therapy is best used strategically, not daily after every workout. 🦴 Why This Matters for Chiropractic Care At Health Wise Chiropractic, recovery isn’t just about muscles — it’s about: How well your body moves How your nervous system resets How efficiently tissues repair between loads When soreness lingers or recovery is rushed: Movement patterns change Spinal load increases Injury risk rises Using the right recovery tool at the right time supports:✔ Better movement quality✔ Faster return to training✔ Better outcomes from chiropractic care ✅ The Bottom Line 🥶 Ice baths reduce soreness better, especially in the first 24 hours ❄️ Cryotherapy may restore performance slightly faster, but only short-term ⏱️ By 48 hours, both methods are similar 🧠 Recovery should be strategic, not automatic Cold therapy isn’t about suffering — it’s about smart recovery choices. If you’re unsure what recovery strategy suits your training, injury history, or goals — that’s exactly where we can help. Your body doesn’t just need rest…It needs the right kind of recovery 💙 For more information about how we can help YOU with your sports performance and/or injury. 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 Liu S, Ma Y. Effects of cold water immersion vs body cryotherapy on delayed onset muscle soreness and jump performance following acute strenuous exercise in physically active participants: A systematic review and meta-analysis. Medicine (Baltimore). 2026 Jan 23;105(4):e46781. doi: 10.1097/MD.0000000000046781. PMID: 41578562.

How Your Big Toe Affects Balance, Pain, and Fall Risk 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. When we think about balance and movement, we often focus on the spine, hips, or knees — but your feet, especially your big toe, play a much bigger role than most people realise. The human foot is a complex structure designed to absorb shock, support body weight, and keep us moving efficiently. As the first part of the body to contact the ground during walking, the foot provides vital information to the brain about balance and body position. When something isn’t working well at the foot, it can affect stability all the way up the body. What Is Hallux Valgus? Hallux valgus, commonly known as a bunion, is a deformity where the big toe gradually shifts towards the other toes. This change alters the alignment of the foot and affects how forces are distributed when standing and walking. Hallux valgus is very common — especially in women — and can range from mild to severe. While many people associate bunions mainly with pain or footwear issues, growing research shows they can also affect balance, posture, and fall risk. Why the Big Toe Matters for Balance Your big toe and the joint at its base (the first metatarsophalangeal joint) are essential for: Maintaining stability when standing Controlling side-to-side movement Providing push-off strength during walking Feeding sensory information to the brain about body position When the big toe becomes misaligned: Pressure shifts away from its normal position Muscles around the foot weaken Sensory feedback becomes less accurate Postural control can decline Over time, this can lead to increased sway when standing, reduced confidence on uneven surfaces, and a higher risk of losing balance. What the Research Shows Recent research comparing people with mild, moderate, and severe hallux valgus found that: People with severe bunions had significantly poorer balance than those with mild or moderate changes. Postural sway (the small movements we make to stay upright) increased as hallux valgus severity increased. Fall risk scores were highest in those with more advanced deformity. Pain levels increased as the bunion became more severe. Even younger adults showed changes in balance when hallux valgus was more advanced. Interestingly, people with mild hallux valgus often maintained near-normal balance, suggesting early intervention may help prevent progression and secondary problems. Pain, Function, and Quality of Life Pain from hallux valgus doesn’t just affect the foot. Ongoing big toe pain can: Reduce walking speed Alter gait patterns Decrease muscle strength Increase fear of movement Affect confidence and daily activities Over time, these changes can contribute to poorer overall movement quality and increased strain on the knees, hips, and lower back. How Chiropractic Care Can Help At Health Wise Chiropractic, we look beyond the painful area and assess how the entire body moves and balances. For people with hallux valgus, care may include: Improving foot and ankle mobility Strengthening foot and lower limb muscles Addressing postural and gait changes Supporting nervous system function and balance control Providing advice on footwear, exercises, and load management Early management is key. Supporting foot function before severe deformity develops can help maintain balance, reduce pain, and lower the risk of falls later in life. Takeaway Your feet are your foundation. Changes in big toe alignment don’t just affect how your shoes fit — they can influence balance, posture, pain, and long-term mobility. If you’ve noticed bunion pain, changes in your walking, or feel less stable on your feet, it may be time to have your movement and balance assessed. 📍 Book an appointment at Health Wise Chiropractic and let’s keep you moving strong from the ground up. For more information about how we can help YOU with your 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 Omar, K.M., Mohamed, A.A.K., Essa, M.M.M. et al. The influence of hallux valgus severity on postural stability and risk of fall: a cross-sectional study design. BMC Musculoskelet Disord (2025). https://doi.org/10.1186/s12891-025-09357-6

Is Your Shoulder Hiding Secret Muscle Knots? What Your Scapula Can Tell 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. Ever noticed one shoulder sitting just a little lower than the other? Or felt a tight spot in your upper back that just won’t quit? It turns out, these little quirks might be more than just “normal”—they could be a sign that your muscles are trying to tell you something. Meet Your Muscles’ Sneaky Villains: Latent Trigger Points Trigger points (we’ll call them “muscle knots”) are tiny, hypersensitive spots in your muscles that can cause pain—or sometimes, sneak under the radar without hurting at all. These are called latent trigger points, and even if you’re pain-free, they can silently affect your posture and muscle function. Think of them like little traffic jams in your muscles. When they appear in your upper trapezius (the muscle that runs along the top of your shoulders and neck), they can subtly pull your shoulder down, making one side sit lower than the other. Posture Matters—even if You’re Pain-Free Recent Research studied 32 healthy men to see if resting shoulder position was linked to these latent trigger points. What we found was fascinating: Men with latent trigger points in their right shoulder had a slightly lower right scapula compared to the left. Being right-hand dominant also seemed to make your right shoulder sit a bit lower, probably because it’s working harder in everyday tasks. So even if you feel fine, your shoulders might be quietly working overtime—and that can eventually lead to pain or tension down the road. The Muscle Knot & Posture Cycle Here’s the sneaky part: shoulder position and trigger points can feed off each other. A slightly depressed shoulder stretches and tenses the upper trapezius. That tension can create latent trigger points (muscle knots). Those knots can weaken your muscles, making your shoulder sag even more. Over time, this cycle can contribute to chronic tension, stiffness, or even pain—but catching it early can stop the cycle in its tracks. What Can You Do? Even if you’re feeling good now, a few simple strategies can help keep your shoulders happy: Stretch and move your shoulders daily—tiny adjustments prevent knots from forming.- check out our online rehab - STAND CORRECTED Check your posture—especially if you sit at a desk or use your dominant arm a lot.- Now is a perfect time to update your posture photos at Health Wise Chiropractic Book now to see how your scapula is sitting and to see if we need to realign your joints. Bottom Line Your body is constantly giving you signals—even when there’s no pain. Shoulder asymmetry and silent muscle knots are a hidden story your body is trying to tell you. By staying aware, moving well, and getting professional care when needed, you can keep your muscles—and your shoulders—happy for years to come. Shoulder Pain Chiropractor Q: Can chiropractic care help shoulder pain?Yes, chiropractic can help with frozen shoulder, rotator cuff issues, and posture-related pain. Q: How do adjustments help the shoulder?By restoring mobility, reducing nerve irritation, and relaxing tight muscles. Q: Is chiropractic safe for chronic shoulder pain?Yes, it’s a safe and drug-free option for many shoulder conditions. Q: Do I need imaging before treatment?Sometimes, depending on the severity or suspected injury. For more information about how we can help YOU with your shoulder 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 Aki Y, Okino I, Tsuyama G, Tanitsu Y, Nishijo H, Takamoto K. Relationship between the asymmetry of the resting scapular position and the prevalence of latent myofascial trigger points in the trapezius muscle in asymptomatic adults. PLoS One. 2025 Oct 27;20(10):e0335268. doi: 10.1371/journal.pone.0335268. PMID: 41144489; PMCID: PMC12558538.