For those that don't know I participated in my first running even on Sunday at the Cromwell 10km and Half Marathon, so I thought I would share my recovery habits so you have an idea of what it looks like in the real world!
Rest and Recovery are an important aspect of exercising as it allows the body time to repair and strengthen itself. It’s like it is magically designed to do this, but only if we allow it the time to. More often than not we assume our body is designed to cope with whatever physiological stress we throw at it, whether this is walking, running, lifting weights, stretching, biking or swimming etc. However, if we continue putting the body under such physiological stress without time to recover that is when the body starts to pack it in on us, and when injuries occur.
What happens during the recovery period? The body is allowed to adapt to the stress associated with exercise, replenishes muscle glycogen (energy stores) and repair tissue.
One really important aspect of rest and recovery is sleep!! When we sleep we are actually doing the most healing and repair which is why good quality sleep is important for the body. We should aim for a minimum of 7 hours a night.
Initially post race:
- Lots of water to re hydrate
- Very gentle stretch to release the hip flexors, quads and hamstrings - also great for re-setting the length of the muscle
Later that day:
- a wee snooze to give the body some energy back and to start the healing and repair process
- a dunk in the lake to re-set the circulatory system - also great for cooling down the inflammatory process that happens
- a glass of wine to celebrate the victory ** personally I think this was essential in the recovery process 😃
- Nutritious meat and veg dinner to restore my vitamin and mineral levels
(You can choose to foam roll today as well, however for me this didn't feel right. Go with what feels good for you)
The following day
- Gentle morning yoga stretch
- Foam rolling - upper and lower body
- Gentle walk to get the blood pumping
- Have a chiropractic adjustment booked in soon after the event to address any niggles. This will prevent future injuries occurring and improve your performance for the next event!
- 30 min + Epsom salt bath
Speak to your chiropractor today, if you would like any help with your training and recovery plan or if you are experiencing any injuries that you want to get sorted.
Contact us here; 03 445 4688 or www.cromwellchiropractic.co.nz
Jet lag can be one of the downsides to long haul travel and it can turn you into a bit of a zombie for the first few days of your trip. ‘Desynchronosis’ is the medical term for jet lag. It means that your circadian rhythm ( your body clock) is out of sync. Your body thinks it’s still in one time zone, but it’s physically somewhere else.
Here are a few simple ways that you can minimize the effect it has on you and your family when you next travel;
Stay hydrated; being on the plane itself will cause dehydration, so sipping water throughout the flight and avoiding caffeine and alcohol will help you feel better on arrival.
Set your watch to the new time zone before you take off and try and stick to this routine for eating and sleeping, this can be hard when meals are offered at particular times but try your best. An eye mask is a good idea to get some sleep when the lights are on.
Exercise is a great way to help your body feel more alive after sitting still for hours on end, even just a brisk walk or stretches at the airport are good if you have to wait for a connecting flight. The airport play areas are great for kids to let off a bit of steam.
Essential oils can be useful to help you with sleep patterns at certain times, on my recent trip to the UK I used peppermint oil to help wake me up and lavender to encourage me to sleep. This works well for kids too.
I also find the most helpful thing I do on arrival at a destination is book the whole family in for a chiropractic adjustment. After being sedentary for so long and sleeping in crazy positions, plus carrying luggage and little people around, the body needs the reset button pressed!
Cromwell Chiropractic are here for you before and after you fly and for when friends or relatives come to visit. You can contact us on 03 445 4688 or check out our website cromwellchiropractic.co.nz.
Beth Hunter (Chiropractor)
Whiplash occurs when the neck is taken beyond the extremes of its range of movement by a significant force. It is most often caused by car accidents but can also be caused by sports injuries & falls.
If you have whiplash you may be experiencing the following:
Loss of range of motion
Headaches (usually starting at the base of your skull)
Whiplash can occur when you are travelling at surprisingly low speeds and this can lead to joint dysfunction in the neck and back. This will often slow down the recovery process as the brain isn't getting the accurate information it needs to heal the tissues and reduce the pain. If a whiplash injury isn't treated straight away it can develop into chronic neck pain with long-lasting issues. Your chiropractor is a great place to start to have your joints assessed and treated before it becomes a long standing issue.
There things you can do at home to help along your recovery:
Rest - giving the muscles time to repair
Heat & cold - alternate between these two over an hour period.
Arnica - to help support the muscle repair from the inside out
PNF stretching - this is a specific type of stretch that resets the muscle fibers (you can talk to your chiropractor to find out more about it)
If you have had an accident or injury in the past or are experiencing symptoms, please contact us to book an assessment.
Book online at cromwellchiropractic.co.nz or call 03 445 4688.
Our aim is to restore correct function to the joints and nervous system and help you feel fantastic!
Ashleigh Tucker (Chiropractor)
Our bodies are cleverly designed to self heal by detecting any faults and correcting them before they become a problem. This is true for both the body and mind. We are all exposed to factors like stress, injury, nutritional deficiencies, and illness which can create changes in body chemistry. If we are not able to adapt and adjust to these factors then ill health may occur.
Adjustments work to improve the function of the nervous system. This will create a situation in which the nervous system is functioning at it’s optimal levels and more efficient in balancing the body’s chemistry. And, the result of balanced body chemistry is a decrease or elimination of issues that occur due to imbalanced body chemistry, such as mood disorders.
In addition to improving nerve function to improve mood, improved nerve function allows us to think more clearly and kick that groggy or hazy feeling. It also works to energize the body, allowing for higher function during the day. And lastly, it works to increase the restfulness and depth of sleep. All of these factors also work to improve mood, after all, when we’re physically feeling our best, our mood is at it’s best and most stable.
If you would like more information about chiropractic or to book an appointment please visit our website www.cromwellchiropractic.co.nz or call 03 445 4688.
Lets Beat Those Winter Blues!
Health authorities commonly recommend a minimum of eight 8-ounce glasses, which equals about 2 liters, or half a gallon. This is called the 8×8 rule and is very easy to remember. You may need more during times of sweating, vomiting or diarrhea and when breastfeeding.
- Water is essential for the digestive system to work properly, dehydration can lead to constipation, acid reflux and stomach ulcers. The risks of colorectal cancer, kidney stones, and bladder cancer may be reduced by more frequent water consumption.
- When dehydrated, the skin can become more vulnerable to skin disorders and wrinkling. As we age we lose our ability to recognise thirst, so need to drink more regularly.
- Helps to lubricate joints, cartilage contains 80% water and dehydration can lead to joint pain.
- Regulates body temperature by preventing heat stress and low blood pressure from sweating.
- Preventing high blood pressure from blood from thickening due to dehydration.
- Removes waste through sweat, urine and feces.
- Boosts performance during exercise and helps increase energy levels.
- Drinking water instead of other soft drinks can help with weight loss.
It is also important to make sure we have the correct balance of salts with our water intake.
Drinking water will temporarily treat the symptoms of dehydration, but the balance of salt intake is what makes the real difference in health and hydration. Choose unrefined sea salt and Himalayan salt which hasn't gone through the chemical adding, refining process that table salt has.
Dr Batmanghelidj, author of The essential guide to Water and Salt recommends that healthy individuals take a half teaspoon of unrefined salt to every 10 glasses of water (you might need more during times you are excessively sweating). His book is a fascinating read and a good starting point for making the necessary changes to improve your health.
Improve your health and well-being, book a chiropractic appointment with us on 03 445 4688 or through our website www.cromwellchiropractic.co.nz.
- Batmanghelidj, F. (2008) The Essential Guide to Water and Salt, Credence Publications
Following physiotherapist Lisa Carnie's informative talk at our Women's Wellness Evening last week, we thought you might like to know a little bit more about the pelvic floor muscles (yes there are multiple muscles involved). Some of the muscles may be weak and some may be too tight. Although the photo below is a female pelvic floor, the same principles apply to the men out there and you can have a imbalanced pelvic floor too! Please read on...
Symptoms of pelvic floor imbalance:
- Back and pelvic pain and weakness: as the muscles act as stabilisers
- Frequently needing to go to the toilet or not fully emptying your bladder
- Poor sexual function including pain
- Prolapses: in women, this may be felt as a bulge in the vagina or a feeling of heaviness, discomfort, pulling, dragging or dropping, in men, this may be felt as a bulge in the rectum or a feeling of needing to use their bowels but not actually needing to go.
The pelvic floor has an important role in stabilising the spine and pelvis and dysfunction can be a contributing factor to lower back pain. Chiropractic care can be beneficial in clearing your nervous system of interference which might be affecting the function of your pelvic floor muscles. We can work alongside your pelvic floor physiotherapist to help you achieve the results you are hoping for.
These symptoms are NOT normal so please do seek help!
If you have any concerns about your pelvic floor function please visit your GP or pelvic floor physio and get in touch with your chiropractic team at Cromwell Chiropractic.
E: email@example.com Tel: 03 445 4688 or you can book online here.
Paying attention to their side profile could help women avoid neck and back problems and improve quality of life in many other areas according to the New Zealand Chiropractors’ Association (NZCA).
Research published by the British Chiropractic Association (BCA) suggests that women whose heads lean forward are most likely to be currently suffering from back or neck pain (58%), followed by those with an excessively arched lower back (56%). Women whose heads lean forward are also the most likely to suffer from back or neck pain 'every day' (29%). Those with a flat back were the least likely to have experienced pain, with 21 per cent having remained painfree.*
According to Dr. Hayden Thomas, chiropractor and spokesperson for the New Zealand
Chiropractors’ Association: `Whether a woman has an apple or hourglass figure appears to be less important than their side profiles as far as back and neck pain triggers go. Just over 25 per cent of women told the British researchers that a bout of back or neck pain can last for one to three days at a time, so we do need to do all we can to prevent problems. The good news is that making changes to your posture doesn’t call for extreme dieting or difficult exercise programs and can be managed really simply with the help of your family chiropractor.’
Posture has also been shown to have an effect on many other areas of health and well being beyond symptoms of pain such as mood, energy levels, self confidence, sleep and change in the release of stress hormones. Poor posture can also negatively impact on job prospects, decision making, work productivity and other areas of life.
The BCA research reveals that the average age women start to suffer from back or neck pain is 34 years meaning that your twenties are a key time for poor posture to really take hold and cause issues. The NZCA is concerned that women especially are suffering unnecessarily, with poor posture now appearing to have taken over from large breasts and overall weight issues as the most common cause of spinal problems.
Your chiropractor can show you simple exercises for you to do on a regular basis to help stabilise core muscle groups, enhance health and prevent spinal disability. Think of it as daily spinal hygiene just like brushing your teeth benefits oral health. A regular checkup by your family chiropractor will also help keep your spinal movement, nervous system function and posture at its best.
We would love to hear from you if you have any questions or would like to book in with a chiropractor and start addressing any postural or health concerns. Please contact us on 03 445 4688 or check out our website at www.cromwellchiropractic.co.nz.
Research carried out on behalf of the BCA.
For further information on the New Zealand Chiropractors’ Association visit
2 University of California Berkeley www.berkeleywellness.com/healthymind/mindbody/article/bodymindconnection
These cookies from Deliciously Ella make a great healthy lunch box addition or a perfect accompaniment with your afternoon cuppa to pick you up for the rest of the day. They are super easy to make and take no time at all, perfect for busy people!
Makes 10 large cookies
- 3 large, ripe bananas
- 4 heaped tablespoons almond butter
- 1 tablespoon coconut oil
- 4 tablespoons maple syrup
- 1.5 mugs oats (180g)
Preheat oven to 200 degrees C (fan 180)
- Peel bananas and place in a bowl, mash them with a fork until smooth
- Add almond butter, coconut oil and maple syrup to the mashed bananas and mix until a sticky mix is formed, then stir in the oats
- When the oats are totally covered, prepare a baking tray with paper or grease with coconut oil and scoop tablespoons of the mixture onto the tray. Use your hands or a spoon to spread them out into cookie shapes. If you keep them quite thin they will be nice and crunchy.
- Once all cookies are on the tray place in the oven and bake for 18-20 mins or until they turn a golden brown.
- Remove from oven and allow to cool for about 5 mins.
This is the basic recipe but you can add in extras of your choice. Mix nuts and seeds, raisins or dark chocolate into the oat mixture or like I did, drizzle the top with 90% dark chocolate! Yum!
Enjoy, from Cromwell Chiropractic xx
If getting to sleep is currently difficult due to the heat or an inability to get comfortable, then seeing your family chiropractor won’t just soothe your sleepless nights — it may also improve the quality of your shuteye, according to the US National Sleep Foundation.
Founded in 1990, the non-profit National Sleep Foundation promotes public
understanding of sleep and sleep disorders. It says: `While chiropractors generally
aren’t thought of as being experts on sleep issues, one-third of people who have a
chiropractic adjustment report that they experience immediate sleep improvement.'(1,2)
Chiropractor and NZCA spokesperson Dr Cassandra Fairest explains: `As well as
assessing the spine and nervous system to relieve discomfort and improve
wellbeing, your family chiropractor has plenty of suggestions for getting better sleep.
A New Zealand study showed that nearly half of the people surveyed reported
improved sleep after a programme of chiropractic care.(3)
2.Insomnia: does chiropractic help? J Manipulative Physiol Ther. 2005 Mar-Apr;28(3):179-86. Jamison JR.
3.Russell D, Glucina T, Cade A, Sherson M & Alcantara J. (2017). Patient perceived effectiveness of a course of chiropractic care in a
teaching clinic following initial exposure to chiropractic through a public spinal screening. Chiropractic Journal of Australia. 45. 1-15.
The National Sleep Foundation also points out that parents might consider
chiropractic care for children with sleep difficulties given that one in four babies has
sleep troubles. It references research which suggests 40 percent of infants
experience deeper sleep after just one session with a chiropractor.(4)
Dr Fairest says: `It goes without saying that once your baby is sleeping well, you’ll
get a better night’s sleep too. A recently published study reporting the use of
chiropractic in the USA(5) found a substantial proportion of US adults used
chiropractic services along with their regular medical care over the past 12 months,
and subsequently reported associated positive outcomes for overall well-being
and/or specific health problems.’
New Zealand’s chiropractors are taking the lead to inform, educate and inspire
people to prevent pain and disability by improving their posture, addressing spinal
problems and engaging in physical activity.
4.Miller J, Klemsdal M: Can chiropractic improve infant's sleep?. J Clin Chirop Ped. 2008, 19 (1): 557-560.
Dr Cassandra Fairest, Chiropractor 021 242 3073 or firstname.lastname@example.org
Peter Boyes 027 554 0500 or email@example.com
There are three things that we do physically to the tissues of our body when we stress them through yoga positions: compress, stretch and twist.
- When we do a backwards bend, we cause the joints in the spine to compress
- When we do a forward fold, we stretch the fascia, muscles and ligaments along the back of the spine
- When we do a twist, we provide a shearing stress between the joints of the spine and the ribs
The results of these stresses affect the body on many levels. Through twisting, elongating and compressing the tissues our bodies become rejuvenated. What also happens when we compress, stretch and twist the spine is we release the build-up of toxins and waste products. This is done by promoting the blood and lymphatic system to function properly. Even old scar tissue can be broken down and removed.
WHAT LIMITS YOUR FLEXIBILITY?
The resistance to stretching or moving in a certain way is due to the tension along the tissues.
- 47% of this tension comes from our joint capsules and ligaments
- 41% from muscles and the remaining
- 12% from tendons and skin
In summary; to keep your body flexible and strong you must keep it moving! Yoga and chiropractic treatment are both excellent way to do this and they work really well together. You can talk to us at Cromwell Chiropractic if you need advice on appropriate exercises and stretches and keep an eye on our facebook page for our weekly Sunday Stretch post!.
Tel: 03 445 4688 Email: firstname.lastname@example.org Book: cromwellchiropractic.co.nz
Why this study matters.
When your chiropractor adjusts a subluxation, it improves your strength, prevents fatigue and changes the way the brain drives your muscles.
A subluxation is a dysfunction that occurs when the nervous system isn’t controlling movement of the spine as well as it should be.
"When we adjust…subluxations, we change the way the brain processes what’s going on in our bodies. Hence we are able to better process all that sensory information from throughout the body, and control the body in a better way. Our results were almost identical to three weeks of strength training”
Neuroscientist and Chiropractic Researcher Heidi Haavik
Make your appointment today by calling 03 445 4688 or at cromwellchiropractic.co.nz
We are running a very special deal for January which is not something we generally do, so make the most of it while you can! Half price appointments for all under 18 year old's whether they are new or existing patients and you can use this deal as many times as you like for the month of January.
We know how beneficial it is for kids to have chiropractic treatment and get checked regularly and we would like everyone else to know too. To name a few; improved immune system, injury prevention and healing, behavioural and developmental issues, sinus and allergies, digestion, sleep and growing pains are a few of the many things that may improve with chiropractic care. January is a great time to have children checked after the rush of Christmas and before school and routine starts again. There are no age restrictions either, from newborn babies through to teenagers we are happy to see them all. The treatment techniques we use are very gentle and babies and children will often enjoy their sessions. Once a child has realised how they feel after an adjustment they will often ask if they can go when they need to, how empowering is that!
Check out our website for more information about our work with little humans. Please feel free to contact us if you have any questions 03 445 4866 and you can book online now to make sure you don't miss out! We will be closed for just over a week during the Christmas break but will respond to any messages as soon as we can. See you in 2018!
Check out these tasty bliss balls which will be a perfect healthy option for a Christmas sweet treat. I have added cinnamon or mixed spice to mine to give them a festive twist, try experimenting yourself. We'd love to hear from you if you discover any yummy combinations!
Click here for the recipe and enjoy!
- Adult Initial (45 mins): $85
- Adult Report of Findings (30 mins): $75
- Adult Follow up (15 mins): $55
- Adult Double (30 minute): $75
- Child (under 18) Initial (45 mins): $85
- Child Report of Findings (30 mins): $60
- Child Follow up (15 mins): $40
- Child double appointment (30 mins): $60
ACC CONSULTATION (related to an injury):
- Adult Initial (45 mins): $65
- Adult Report of Findings (30 mins): $55
- Adult Follow up (15 mins): $35
- Adult double appointment (30 mins): $55
- Child (under 18) Initial (45 mins): $65
- Child Report of Findings (30 mins): $40
- Child Follow up (15 mins): $20
- Child double appointment (30 mins): $40
Prices from 1st Jan 2018. All Prices are in NZ$ and GST inclusive
Please allow 45 minutes for your initial appointment, 30 minutes for your second visit which is your report of findings, and 15 minutes for a standard follow up. We also offer double appointments for when you needs a little longer with us. This is what you will need to book when its been 6 months or more since we last saw you or if you have had a new injury. We like to keep a close eye on your progress and will schedule in regular 30 minute re-assessment sessions to allow us to review your progress. These longer sessions are also great for your cranio-sacral appointments as this requires more time.
If you have a current ACC claim please bring your details with you. We are able to start an ACC claim for you if you have had a recent injury that qualifies. Please ask our reception team when you arrive and they can give you the paperwork to complete.
Please don't hesitate to call if you have any queries; 03 445 4688 Remember you can also book your appointments online through our website.
We are excited to be able to offer you the ability to now book your appointments online, giving you the flexibility to book whenever is convenient for you. Just click on the 'book now' link on our website and it will take you through it step by step. Take time to choose the right appointment type for you by reading the 'more info' drop down bar next to each option. Whether you are a new patient or a regular, this service is available to you to use and we hope it will make your life easier! Visit www.cromwellchiropractic.co.nz/book
If you require any changes to be made to a current booking please call our friendly reception team and they can help you with this. Please be advised there may be a fee if a cancellation is made with less than 24 hours notice as we would like time to be able to offer it to another well deserving patient. Of course we are still available as usual to take phone bookings or to answer any questions you may have on 03 445 4688.
1) Improved Sporting Outcomes
The world’s fastest man Usain Bolt, multiple world champion shotputter Valerie Adams and all All Blacks great Mils Muliaina are just some of the sporting legends who swear by chiropractic care. And the latest research backs them up, a series of studies, including one just published in Brain Sciences by Dr Heidi Haavik PhD and her team at the Centre for Chiropractic Research at the New Zealand College of Chiropractic show large changes in the maximum output of the muscle after a chiropractic adjustment session, which suggests that chiropractic care may help athletes’ brains to more efficiently produce greater physical outputs through better co-ordination of muscles.
2) Improved Pelvic Floor Function for Women
We now know that chiropractic care for women during their pregnancy gives them a greater ability to relax the pelvic floor. For pregnant women, this has the potential to give them a greater degree of control over the pelvic floor muscles, which in turn may make vaginal childbirth easier. Research into this is still at an early stage so we can only speculate on what the impact could be in terms of reduced need for medical intervention, or increased well-being of mother and child. But it does show us that chiropractic may be of significant benefit to pregnant women.
3) Improved Ageing, Less Falls.
A growing body of research suggests that chiropractic care may slow the rate of functional decline as you age, preserve your autonomy, improve your well-being and reduce accidents. It could also save New Zealand millions of dollars in the longer term. Dr Kelly Holt, Dean of Research at the New Zealand College of Chiropractic and his team recently published the results of a research study in New Zealand which has shown chiropractic care in a group aged 65 to 89 can significantly impact several factors that influence the prevention of falls.
4) Improved Sex Life
According to a number of studies including one by a team at the Department of Psychological Medicine, University of Auckland, published in the international journal Health Psychology, poor posture could be putting our sex drive in jeopardy, causing shallow breathing and exacerbating feelings of stress, which affects our sleep and energy levels. Your family chiropractor will be able to advise you on ways to improve your posture and ensure you have a healthier spine, as a healthy spine and nervous system is a key part of overall health and well-being.
5) Improved Posture – coping with those heels and bags
Your choice of handbag you carry, the weight of books in your children’s school bags and how often you totter about in stratospheric high heels may be affecting your natural posture and damaging health long term. Dr Cassandra Fairest explains: `Over time, physical adaptation and stress can make your body lopsided and affect your spinal posture. Chiropractors are highly trained in assessing and assisting with the adverse effects that this may have.’
6) Improved Living
Chiropractic care is not just about bad backs – it may have a direct effect on the health and integrity of the entire nervous system. A study on the effects of manipulation of the spine on brain function published last year in the journal Neural Plasticity suggests that, at least in part, the mechanisms by which spinal manipulation improves performance are due to a change in processing of information at the prefrontal cortex, which is an area of the brain that is implicated in planning complex behaviours, personality expression, decision making, moderating social behaviour and other higher cognitive functions.
Dr Fairest adds: `In 2017 we want to encourage New Zealanders to visit their chiropractor to ensure that their spines and nervous systems are functioning well. A local NZCA chiropractor will be able to provide advice on ways to improve posture, enhance coordination and support a healthy spine. A healthy spine and well-functioning nervous system is important for overall health and well-being.
To visit a chiropractor in Cromwell give us a call on 03 445 4688 or visit out website for more info or to book online;
 Haavik H, Niazi IK, Jochumsen M, Sherwin D, Flavel S, Türker KS. (2017) Impact of spinal manipulation on cortical drive to upper and lower limb muscles. Brain Sciences. In Press
 Pelvic floor functional changes with spinal manipulation in pregnant and non-pregnant women: A pilot study. JMPT 2016.
 Holt, Kelly R et al, “Effectiveness of Chiropractic Care to Improve Sensorimotor Function Associated With Falls Risk in Older People: A Randomized Controlled Trial,” Journal of Manipulative and Physiological Therapeutics.
Why this study matters....
A brain that’s functioning and conducting its activities better has a positive effect on the body. Research shows when a subluxation is adjusted it changes brain function by 20%.
An adjustment impacts the function of the prefrontal cortex, a part of the brain that is responsible for behavior, goal directed tasks, decision making, memory and attention, intelligence, motor control, eye movements and more
“We do know that spinal function does affect brain function. There’s now solid evidence that adjusting the spine changes brain function. This is the fourth time that the effect of adjusting the spine has on the brain has been studied. This last time it was studied and confirmed by an independent medical researcher.”
Neuroscientist and Chiropractic Researcher
Lelic et al. “Manipulation of dysfunctional spinal joints affects sensorimotor integration in the prefrontal cortex: A brain source localization study,” Neural Plasticity, Volume 2016