Graduate - Sydney College of Osteopathy - Sydney College of Chiropractic
International College of Applied Kinesiology
Member Chiropractic & Osteopathic College of Australasia (COCA)
OSTEOPATH, CHIROPRACTOR, TRADITIONAL & INTEGRATIVE MEDICINE
Myofascial Trigger Point Dry Needling Neuromuscular Procedures, Biopuncture
Non-Surgical Solutions for Tendinopathy, Tenosynovitis, Bursitis & Knee Cartilage
INFORMATION THAT MAY HELP WITH YOUR RECOVERY
After adjustment, your neck may need some gentle care. Heat can be quite soothing, a hot shower or "wheat-pack", muscle balm or "Relaxing" cream.
If your neck already feels hot, or you have tried heat without relief, there may be some inflammation, try an ice pack for 5-10 minutes. Natural anti-inflammatories such as vitamin C powder (ascorbic acid, calcium ascorbate, or mixed ascorbates), quercetin, ginger, turmeric, bioflavinoids and many herbal compounds are much safer than anti-inflammatory drugs.
Our dispensary can supply you with the appropriate natural anti- inflammatory.
Use a rolled towel whilst lying on your back to help support your neck muscles. Neck exercises may also be advisable to help restore and strengthen your neck muscles, we can help you in this regard and with advice on posture and work station set-up. Massage will also aid in recovery, but make sure it is gentle and soothing massage. Avoid deep massage that hurts, massage should never hurt!
If you have been advised to rest your shoulder, keeping your arm in a sling, please do so. Applications of either heat or cold, (see guidelines above), gentle massage, stretching exercises (see chart).
Natural anti- inflammatories, particularly glucosamine, prove effective for shoulder problems. We have researched the products available on the Australian market and believe that "Doctors' Selection" is the best glucosamine sulphate currently available. We stock it and can send it to you if you can't get to us. Appropriate strengthening exercises should only be undertaken after complete evaluation and in no circumstance should any exercise increase pain.
Please check with one of our practitioners before starting exercises
Generally, an ice pack over the tender area. Stretches over a pillow or rolled towel. Avoid slouching posture, keep your back straight. This is a difficult area to rest, every breath in will expand your rib-cage and a cough or sneeze is murder. (But if you are reading this, you probably already know that!)
Ice pack for 30 minutes, avoid sitting, standing knee raises are beneficial. Use stretches only as advised and take (natural) anti-inflammatory if pain is severe. Do not use heat, hot packs or hot baths. Heat increases inflammation. Arnica can be useful. Just floating or relaxing in water can sometimes give relief, many people report that walking in waist deep water give relief.
Avoid diving, exertion or strenuous swimming whilst pain is severe, (otherwise swimming is a great strengthening exercise for back problems). Flexibility training, stretching exercises and a strengthening program can be used for rehabilitation and prevention.
We will advise when and how to start.
Be careful with ice packs, they have been known to increase pain in some knee conditions. Use natural anti-inflammatories (Glucosamine is best for knees) and strapping. Avoid twisting and turning movements.
For fluid on the knee use a soda pack which helps remove excess fluid.
(Place washing soda, available at your supermarket, in a sock, place over swollen area and cover with plastic wrap or a towel, leave covered overnight) This is not a joke! It really works, thanks to Exercise Physiologist Jaci Mortimer for the information.
Article by Dr Peter Richard Pedersen
Group Practice since 1977
70 Nerang-Broadbeach Rd
Corner of Warrener Street
Nerang - Gold Coast
Exit 71- East side of the M1
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Your Health Matters Group Practice - since 1977 - 63 Warrener Street Nerang / corner of Broadbeach-Nerang Road. Exit 71 on the Eastern side of the M1
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