Dr Justine Garnes is an Osteopath with a love for treating musicians, performing artists and dancers.
The famous ‘clicky hip’
There are a few questions I get asked as an osteopath when I first meet them. And I have to say the most common question is:
“What is that click in my hips? Feel it, feel it…” CLUNK
So as a very simple guidline:
The Front Kick Snap = Hip flexor dysfunction
The Side Kick Snap = ITB dysfunction
The Back Kick Snap = Hamstring dysfunction
.. BUT these are usually a secondary problem to a primary problem in the rest of the body.
Here is a classic example of what I regularly see in dancers:
Symptoms:
A dancer has a snapping left hip, which is becoming painful. She favours her left leg front in the splits. She had problems getting in and out of the car. But no matter how much she stretches it isn’t helping.
Assessment:
Her spine was curved (scoliosis) and rotated to the left. Her left hip flexor was not working properly due to the scoliosis. Thereby making an incorrect placement of the hip joint compared to the rest of her body causing a ‘click’
THEREFORE.. no matter how hard she tries to stretch her hips it does not improve because the spine needed to be adjusted back into alignment. Stretching your hips may actually be the wrong thing to do. It could actually be making your symptoms worse and it definitely could be over stretching your hip ligaments.
Advice and Treatment for the ‘Clicky Hip’
Get an appropriate assessment and a realignment of the spine. Make sure you obtain a good understanding yourself from your osteopath so you know you “Do’s and Don’ts” of your stretches.
Get an appropriate treatment and management plan. A dancer’s body is always put under some sort of strain. Maintenance treatment of once every 4-6 weeks can be a good idea once your spine is aligned.
Get that ‘click’ sorted sooner rather than later. The longer you leaver the longer it can take to improve.
And… DON’T OVERSTRETCH. Seek a practitioner who can tell you what is happening at your spine and get appropriate treatment.
Experienced osteopaths for dancers understand the strain your body is under and the need to recovery quickly for both employment and the passion for dance you probably have.
To book appointments:
online at www.mpoc.com.au
Phone: 03 9908 2844
Mobile (Text/SMS): 0421 087 564
HOURS OF OPERATION
Monday-Friday 7:30am-9pm
Saturday from 7:30am
Please feel free to call Middle Park Osteo for an appointment or any questions about our osteo clinic in St Kilda West. 03 9908 2844 or text 0421 087 564.
A TIP FROM DR JUSTINE – Dr Justine Garnes is an Osteopath with a love for treating musicians, performing artists and dancers.
“Eye line – Your line of sight should always be looking down to the piano sheet music, NEVER up. This will avoid neck pain, tension and headaches in the future.”
Whatever the instrument you play your body can adapt. However, being a pianist myself, I started to experience increasing discomfort whilst I performed. The odd twinge became more frequent and something wasn’t feeling quite right when I played.
I began playing the piano at the age of 9, and by my teenage years during piano lessons my left neck/shoulder and the middle of my back would become painful and achey. This continued and worsened as I got older but I shrugged it off as ‘normal’ and just ‘got on with it’.
It was only in 2010, after having my Osteopath assess my spine did I realise this was due to my scoliosis (curved spine) which I had developed from a young age and, to my relief, was something that could be improved with Osteopathic treatment.
Due to the bend in my spine whilst sitting my left shoulder is forced to rise to the same level as the right to maintain a horizontal eye level. The scoliosis causes my left trapezius, scalenes and sternocleidomastoid to constantly contract and tighten when I play the piano. This results in inflammation of my 1st left rib leading to neck and shoulder pain.
Since my osteopathic analysis and treatment I have been able to adjust my scoliosis and realign my spine. This dramatically reduced the discomfort I experience while playing and I now feel much more comfortable and natural playing the piano.
To book appointments:
Phone: 03 9908 2844
Mobile (Text/SMS): 0421 087 564
HOURS OF OPERATION
Monday-Friday 7:30am-9pm
Saturday from 7:30am
Please feel free to call Middle Park Osteo for an appointment or any questions about our osteo clinic in St Kilda West.
A big welcome to our latest addition to the Middle Park Osteopathic Clinic family: Jana Sarantis
Jana has been interested in the human body from a young age, inspired by her mother who is also a medical professional. Her interest in sport and as a former Victorian representative in hockey, led her to visit an Osteopath for her own sporting injuries and low back pain and was instantly impressed with their approach to injuries and pain.
While studying Osteopathy, Jana worked for a football club and hockey club, helping them with injury management. She currently still works at Altona Hockey Club as the club’s Osteopath.
She has particular interest in treating sporting injuries, low back and neck pain. Jana employs a holistic approach to treatment, often looking away from the painful site to address compensations and other areas that could be causing stress to the painful/stiff area.
Since qualifying in Osteopathy, Jana has undertaken further study in Dry Needling, Workplace Ergonomic Assessment and Functional Movement Assessment and Rehabilitation.
Jana also enjoys cooking and travelling. She has also recently taken an interest in wild food foraging which she plans to learn a lot more about.
Here at MPOC we see lots of patients with neck, shoulder, upper back pain/tightness and headaches who sit all day long at work. While Osteopathic treatment is a great way to relieve this pain and tension, it works best and is more longer lasting if used in conjunction with self management strategies that you can do day to day at work.
The human body was not designed to sit all day, it was designed for movement. So when we sit for long hours behind a desk our muscles and joints are not able to keep us upright and we inevitably fall into the typical slumped posture for prolonged periods.
This slumped posture results in strain to the shoulder, upper back and neck muscles and joints.
One of the main reasons we fall into the rounded shoulder/slumped posture is due to tight chest (pectoral) muscles.
This is why I always recommend to patients who work in an office environment to get up out of their chair every 30-60 minutes to do a chest stretch and get the body moving even if its only for 30 seconds. This just gives the area a break from the strained position (its very relieving!) and should lead to less build up of tension in the area over the day.
To do this stretch, rest your forearm against a doorframe or anything else you can lean against, keep your elbow at a right angle and lean your body forwards (don’t twist too much through torso). You may need to take a small step forward to keep balance. Hold the stretch for 20 seconds, repeat on the other side.
(Picture: Bill Hogan/Chicago Tribune)
Another important thing is to make sure your desk is set up correctly to suit you. If you have access to people that come to your workplace to do ergonomic assessments then I highly recommend you use this service. Alternatively, you can get a work mate to take photos of you sitting at your desk from different angles, which you can then take you your Osteopathy appointment and we can provide you with some simple advice based on what we see in the photos.
If your workplace offers sit to stand desks this is also a great option, and in my opinion will become commonplace not too far in the future.
If you would like to know more or require an appointment, then please do not hesitate to contact the clinic on 9908 2844 or 0421087564.
Do you work at a desk or computer all day? Have you ever struggled to make it through to 5pm because of neck or back pain? Do you have any wrist and hand issues?
It might be a result of poor posture…
Those of use who sit at a desk and computer know how easy it is to get lost in work and forget to take regular breaks. Prolonged positions combined with poor ergonomics at your workstation make us prone to pain or repetitive strain conditions of the neck and back, wrist, arm and hand. Below is some advice on how to improve your posture at work and lessen the effects of a desk bound job:
Use a good quality office chair, that has adjustable back and seat sections and ideally, no arm-rests. Make sure the height of the chair relative to the desk is such that you can rest your hands comfortably on the keyboard. The desk should be close enough so that your elbows remain by your side, at approximately 90degrees whilst typing.
You should be sitting back into the chair, able to feel the backrest behind you, with your shoulders relaxed. If the backrest is not contoured or does not feel supportive, you can use a small rolled up towel, or a lumbar support cushion in the small of your lower back.
Have your feet flat on the ground or on a footrest to avoid stress on your legs and back. Your hips should be just a bit higher than the level of your knees. Your knees should be relatively relaxed in a 90degree angle.
Position the computer screen directly in front of you as you sit up straight and look ahead. The screen should be at or just below eye level.
Position your mouse and phone close to your keyboard so you don’t have to stretch across the desk to reach them. Your elbows should be able to maintain that easy 90degree angle and close to your sides.
If you can, alternate using the mouse with each hand, so that both arms and both sides of your upper body are being used evenly.
Use a document holder while transcribing from paper to computer. Position it beside your computer screen so you don’t have to look down, and try to vary which side it sits on. A document holder also prevents you from reaching over pages in front of you to the keyboard, which puts unnecessary pressure on your neck and upper back.
Try to limit how long you remain at the computer – a short break every 30min or so to make a cup of tea, or do some of the stretches listed below, will break up that static computer posture and prevent muscle fatigue of your eyes, neck and back.
The compact form of a laptop often leads to bowing of the head, internal rotation of the shoulders and slouching. Lifting the laptop screen to monitor height as previous discussed, and utilising an external keyboard and mouse is especially important if you don’t have access to a desktop computer, and the laptop is in use for prolonged periods.
Below is a list of easy stretches to use over the day. Do them gently, and as often as you need to. Remember that a stretch may be slightly uncomfortable, but shouldn’t cause any pain.
Stand up and arch gently backwards, hand supporting your lower back. Repeat gently, 4 or 5 times
Stretch your arms overhead, interlacing the fingers and breathing deeply to expand the lower areas of your lungs and rib cage. Repeat 4-5times
Arms still stretched over head and fingers interlaces, tilt gently towards the right side. Hold for 20sec or so, and return to standing. Repeat on the left.
Stretch your arms behind you, opening your chest and shoulders forward.
Stand up and twist your torso gently from side to side for 20-30seconds
Roll your shoulders backwards 10 times
Place your right hand over the top of your head, and gently pull/tilt your right ear to your right shoulder. Hold for 30 seconds and return to upright. Repeat on the left side
With the School Holidays fast approaching here are some tips to maximise your comfort during your driving holidays.
Ergonomic Driving Position
Here are a few quick checks and tips to ensure that your driving position is adjusted for you and your driving is as comfortable as possible. Not all cars will have all of these potential adjustments so check your manual and skip steps that don’t apply.
1- To adjust the seat, push the seat all the way back and recline the seat to 30-40 degrees.
2- Bring the seat height up (if adjustable) until you can comfortably see the road and instruments. 3- Move the seat forward so you can reach and completely depress all the foot pedals, without coming away from the seatback.
4- Bring the seatback forward until you are reclined at a comfortable angle, roughly 100-110 degrees.
5- Ensure that the top of the headrest is no lower than the top of your ears. Make sure it is positioned close to the head.
6- Adjust the lumbar support so you have even back support that feels supportive and comfortable. (A lumbar cushion or rolled towel can be added if you feel that the backrest of your car is not supporting you fully)
7- Tilt the seat cushion (if adjustable) until it evenly supports your entire thigh without pressure in particular areas and does not hit the back of your knees. (Ensure that your hips are at roughly the same height as your knees. If your hips are too low, try adding a folded towel, cushion or wedge to the back of the seat)
8- Adjust the seat belt to fit the adjusted driving position.
9- Bring the steering wheel down and toward you to minimise reach – with your arms outstretched over the top of the steering wheel the wrists should break over the top of the steering wheel.
10- Once you’re comfortable driving position has been established, adjust your mirrors accordingly. If you start to slouch down or get into a bad position the mirrors may feel as though they need to be adjusted – use this as a cue to sit up taller.
11- Fine tune the above adjustments as necessary. You can make minor adjustments to your driving position occasionally to slightly change the pressure on your body. Be sure to stay in a safe, supported position.
Other Tips
1- Avoid using the car as an office. Using a laptop in the other seat creates twisting of the spine.
2- Avoid reaching into the back of the car from the front seat. If you need to access things in the back, use the backdoors.
3- Try varying your hold on the steering wheel from time to time to relax the neck and shoulders. Try using 10 and 2 o’clock or 9 and 3 o’clock.
4- Try and keep your wrists straight while holding the steering wheel.
5- When getting into the car, try sitting first and then swing your legs into the car. To get out, slide the legs out first then stand up to decrease low back strain. With fabric seats, try placing a plastic pocket or bag on the seat to help you swivel.
6- Take frequent breaks to get out of the car and stretch – at least every 2 hours.
A big welcome to our new practice manager at Middle Park Osteopathic Clinic, Anne-Marije, and what better way to say this then with a (bubbly) gift for her first month anniversary?
A big welcome to our new osteopath Drew Howell! He is one of many talents: surf life saving, rowing, music.
We look forward to receiving your call on 03 9908 2844 to book in with Drew!
Here is a little bit about Drew; how he got his heart set on becoming an osteopath and what his treatments are like:
Drew’s interest in Osteopathy sprang from a very young age when he was introduced to the profession through a family friend. Being fortunate to be mentored by a well-known Osteopath in NSW who practices both human and equine Osteopathy, Drew formally gained recognition himself as an Osteopath through the Bachelor and Master’s course at Victoria University in Melbourne.
Taking a structural approach to treatments, including a deep bio-mechanical understanding of the function of the body, Drew utilises a mix of Osteopathic techniques, Dry Needling and rehab with patients. He has a deep respect for alternative medical modalities, and is always seeking the best outcome for the patient, understanding each patient is unique and requires different care.
Drew’s Master’s Research project was on Sleep Quality, and it’s link to chronic conditions including chronic musculo-skeletal pain. Through this he has developed a holistic approach to his Osteopathic care, and understands the combined roles of sleep, nutrition and exercise outside of treatment in the management of our health, and the influence our lifestyles can have.
Competing at a National level in Surf Life Saving events has helped Drew gain a further understanding of the body, and he enjoys sharing this knowledge with patients. He treats a wide range of injuries and ailments, acute and chronic across people young and old. His specialty is musculo-skeletal complaints, and he enjoys the challenges of working through both pre-existing and recent injuries to obtain the best possible outcome for the patient.
Drew ensures his patients are actively aware of their own role in their recovery, and takes the time to manage each patient through their rehabilitation with careful and consistent monitoring of their progress.
Here at Middle Park Osteopathic Clinic our Osteopaths are always learning new skills and techniques in order to provide the best possible care to our patients. Here’s one of our Osteopath’s Georgie on The Emmett Technique – The Chameleon Approach To Body Therapy course.
The muscle activation points used in Emmett can unlock muscle memory. This activation gives the brain an opportunity to set up a new state of homeostasis and provides an opportunity for realignment of the body – Emmett Guide
We specialise in treating: ~
Neck and Back pain ~ Headaches and Migraines ~ Pregnancy related
complaints ~ Sciatica and leg pain ~ Shoulder pain ~ Work Injuries ~
Hip pain ~ Sport Injuries ~ Joint and muscle pain ~ Arthritis ~ TMJ/
Jaw Pain ~ Tiredness/Fatigue
A big welcome to our new 
