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Health News

30/8/2017

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  • How long does it take to build muscle with exercise?
  • Prolonged sitting and TV watching 'dangerous' for seniors
  • Epley maneuver: A treatment for vertigo
  • Want to stay healthy? Reduce sitting time by 21 minutes
  • How do muscles work?
  • Ten common knee injuries and treatment
  • Lumbar arthritis: Symptoms, treatment, and causes
  • How the brain shapes perceptions of pain
  • Moving every 30 minutes may help you live longer
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Health News

21/8/2017

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  • Does platelet-rich plasma for the knee work?
  • Prolonged sitting and frailty a deadly combination
  • ​Lisfranc fracture: Causes, symptoms, and treatment
  • Study: Active parents have more active kids
  • Why Those Who Exercise Have a Good Head on Their Shoulders
  • Spondyloarthritis: Symptoms, treatments, and causes
  • What app is good for my back?
  • Age Like a Former Athlete
  • What is a bunion and do I need to get mine treated?
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Health News

14/8/2017

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  • Why it costs you so much to see a specialist
  • Why a thriving brain needs a lifetime of exercise
  • Organized sports not enough to fulfil activity requirements
  • Dorsiflexion: Injuries and mobility exercises
  • Spondylolisthesis: Causes, symptoms, and treatments
  • Early life physical activity may prevent cognitive decline
  • How do broken bones heal?
  • Health Check: do joint and muscle aches get worse in the cold
  • Subchondral bone cyst: Causes, treatment, and symptoms
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Health News

28/7/2017

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  • Could too much sitting be bad for our brains?
  • Swan neck deformity: Causes and treatment
  • Sleep essential to better health
  • Study says the right running stride for you is the one you naturally use
  • Multiple sclerosis: Resistance training may reduce brain atrophy
  • We need to think outside the box to address inactivity epidemic
  • 6 COMMON INJURIES YOU SHOULD NEVER TRY TO TRAIN THROUGH
  • Hyperalgesia: Causes, types, and treatment
  • Costochondritis: Causes, symptoms, and treatment
  • Pilates, the Functional Movement Screen and Runners
  • The Best Running Stride?
  • Health Check: in terms of exercise, is walking enough
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Health News

17/7/2017

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Torn Meniscus
  • Torn meniscus: Causes, symptoms, and recovery
  • Low Carb Diet
  • Running for 1 minute per day may protect women's bone health
  • Sever's disease: Symptoms, risk factors, and treatment
  • New complementary medicine health claims lack evidence, so why are they even on the table?
  • Polymyalgia rheumatica: Causes, symptoms, and management
  • Shin Pain Prevention & Treatment
  • Sesamoiditis: Symptoms, causes, and treatment
  • The Toll of Exercise on the Heart (and Why You May Not Need to Worry)
  • Piriformis syndrome: Symptoms, diagnosis, and treatment
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Health News

3/7/2017

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Knee Pain
  • Reactive arthritis: Symptoms, risk factors, and treatment
  • What I Wish I’d Known About My Knees
  • Bring On the Exercise, Hold the Painkillers
  • Private clinics’ peddling of unproven stem cell treatments is unsafe and unethical
  • Dancing toward better physical rehabilitation
  • Osteopenia: Causes, treatments, and prevention
  • Peroneal tendonitis: Causes, treatment, and recovery
  • High-Intensity Workouts May Be Good at Any Age
  • Colles fracture: Treatment and recovery
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Health News

19/6/2017

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Outdoor Exercise
  • How can exercise improve body image?
  • Emergency doctors are using acupuncture to treat pain, now here’s the evidence
  • Taxing sugary drinks would boost productivity, not just health
  • Cycling to work could make your day less stressful
  • Are current exercise guidelines too demanding?
  • Why is osteoarthritis more common among women?
  • How fitness trackers help motivate us to keep in shape
  • For Exercise, Nothing Like the Great Outdoors
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Am I a Good Physio?

9/6/2017

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Rodin's Thinker
A key metric on whether or not I am a good physio is: "Do my patients get better?"...

​Most patients do get better (unfortunately not all***), and I'll ask them at the end, what made the difference? Was it the hands-on treatment?, taping?, ice?, heat?, tablets?, stretching? strength exercises?, or natural recovery?  It's not always obvious to the patient what made the biggest difference to recovery and patients will tell me all sorts of things. However, I'm very confident the most important component of whether or not they get better is "Do they do the rehab exercises I give them?".

So I think, whether or not I am a good physio, comes down to:
  • Can I give you an explanation of the problem and the solution so you understand it well enough to want to do what I recommend?
  • Can I make the rehab exercises simple enough so you can realistically get it done?

There are some very good physios around who prescribe very thorough rehab programs, working on this-or-that stabiliser, or this-or-that kinetic chain. 20 exercises, head to toe. Gold plated. Which is great, except I'm just never going to get 20 exercises done. "Doing" the one most important exercise is always going to be more effective than "not doing" 20 thorough exercises.

So my recommendations are always:
  • "What are the most important 1 or 2 things to do that give you the best bang for your buck?"
  • "How can we make it stupidly easy to do, so you can do it anywhere, any time?"

So you've got one job to do. You'd think that would work?...

Nope.

It's really hard to get something done. One exercise - it should be easy, but it's not.

And it's not that it takes too long, or it's inconvenient. You can do it anywhere, anytime.

The problem is remembering to do it. You remember to do the exercise when you're in the middle of something else, you think "I'll do it later", and you just don't remember. You crawl into bed at the end of the day: "Bugger. Didn't get that exercise done. I'll do it tomorrow".

Then you've missed a day. Maybe you've missed a whole week. 

So how do you remember to do the exercise?

Set an alarm? - The alarm goes off when you're in the middle of doing something else. "I'll do it later."

I think the best way is to "marry" the exercise to something that happens regularly in your day already. I've heard people recommend doing their exercises when they brush their teeth. Your doing it twice a day already.

But quite often you're running late for work in the morning and don't have time, or you're too tired before going to bed... 

​
"I'll do it later."

I suffer with a tendinopathy from time to time. I reckon I'm good for one a year. Sore Achilles, or a tennis elbow. It's a peroneal tendinopathy at the moment. I've got a pretty good routine for them to settle in a week or two if I do isometrics. I try and get 10 reps/day of a 30 second contraction. It works well for me.  But how do I remember to get them done through the day when it's not constantly sore and pain isn't reminding me?

I marry the exercise to having a drink. I know I'll have about 10 drinks through the day; a couple of coffees in the morning, glasses of water through the day, a couple of cups of tea in the afternoon, and maybe a beer at night on the weekends.

Having a drink reminds me to do the stupid exercise. And I'm only going to have a drink when I've got a minute spare, so it's also the opportunity to get the exercise done.

​Memory aid, opportunity, and hydration, wrapped into one.

Cheers to that.
Cheers

*** Not all patients get better...

Is it my fault or their fault? I'd like to blame them, but I have to acknowledge it's probably my fault. Some disappear and are never heard from again. I can only presume they've (1) gotten better, or (2) didn't like me. I do try and give them all a call to find out. Some people don't get better and I think it's often a failure of mine to find the explanation of their problem that resonates with them enough, so that they do the rehab exercises I recommend. I don't find the "hook" for them and It ends up frustrating for both of us.
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Osgood-Schlatter's Disease

8/6/2017

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Knee
I had Osgood Schlatter's Disease myself in both knees as a kid. Mum entered some fun-runs in the 80's and we used to go running together. I was training more than I should have for cross-country running in years 5, 6, and 7, and suffered terribly. Terrible night pain - I used to cry. Mum took me to a GP who confirmed the diagnosis with an x-ray and told me to stop running. Crazy sounding diagnosis. It sounded absolutely bizarre to my 10 year old ears.

I ran less, and it eventually stopped hurting. I've still got decent bumps on my tibial tubercles to show for it.

Osgood-Schlatter's is an overuse injury of the spot where the quadriceps muscle attaches on the front of the knee (tibial tubercle). It’s the tendon where the quads anchors onto the tibia. It get’s sore with too much running, jumping, and kicking. Usually 9-12 year olds.  Quite often if they’re having a bit of a growth spurt while they’re doing a lot of training. The body is busy spending its resources on the growing, and so the recovery between training sessions doesn’t keep up.

It’s usually sore after training when you cool down. It can ache in bed at night.

We say that it is self-limiting, which means it eventually gets better when you stop growing, but who wants to wait that long?

There’s no long-term problems from it. Once it stops hurting it’s all OK.

It doesn’t need an x-ray or a scan, or any injections or surgery. It's an easy clinical diagnosis and simple conservative management.

DO:
  • Try and get to bed earlier. The knee hurts more if you've stayed up a bit later this week.
  • Recover after training with a Sustagen or similar.
  • Ice pack 20mins, 3/day, particularly when it's sore after training.
  • The exercise for it is: hang on for balance > single leg squat (chest up, not leaning forwards) down to where it starts to be sore > stay there for 30 seconds > 3 reps of a 30 sec hold, 2/day (so 6/day).

DON’T:
  • When it’s sore you’ve got to cut back on running / hopping / jumping / kicking. So that might mean drop 30mins from a training session. Or do a session or two less this week. Or avoid the sprint work and long kicks in a session - just jog around.

It’s really a matter of adjusting the running load day-to-day depending on how sore it is. If it’s sore - do less.

It's an injury that needs managing through the season. I try and get kids to do a bit less running at training and save it for game day.  If it's sore on game day and you need to keep playing, it's safe, in that, it's not going to snap or pop. But it will hurt more for longer if you push through, which is what just has to be done some times.

​Funny sounding name. Not funny at all when it's sore.
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Health News

1/6/2017

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  • TMJ disorders: Causes, symptoms, and relief
  • Regular physical activity builds healthy bones for life
  • The 10 best fitness apps
  • Is exercise the best medicine?
  • Our ‘sporting nation’ is a myth, so how do we get youngsters back on the field?
  • Jaw exercises for TMJ pain
  • Choosing healthy food: your surroundings can help or hinder your dining choices
  • Metabolic syndrome: An hour of resistance training per week may cut risk
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Health News

18/5/2017

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Ankylosing Soondylitis
  • Is 10,000 steps a day enough to keep you healthy?
  • Ten reasons why we should all love cyclists
  • Ankylosing spondylitis: Tests, diagnosis, and treatment
  • Ankylosing spondylitis: Symptoms and early signs
  • Ankylosing spondylitis: Pictures, early signs, and progression
  • 6 Science-Backed Ways Exercise Benefits The Body And Brain
  • Why does dieting not work?
  • No motivation to exercise? Focus less on intensity, and more on happiness
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Health News 17/05/17

4/5/2017

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Healthy Food
  • Eight foods to help improve your athletic performance
  • The science of 'hitting the wall'
  • Beware the hype – springy soles won’t make you run much faster
  • What are ‘fasting’ diets and do they help you lose weight?
  • Is saturated fat really the killer it’s made out to be?
  • Study shows low carbohydrate, high fat diets can impair exercise performance
  • Are fresh vegies always healthier than frozen?
  • How to get your kids into junior sport
  • Knee osteoarthritis: Steroid injections offer no benefit, study suggests
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Health News 04/05/17

25/4/2017

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Running
  • Running is good for your back
  • Exercise boosts brain power in over 50s, concludes latest meta-analysis
  • Food as medicine: why do we need to eat so many vegetables and what does a serve actually look like?
  • Statins: no increase in muscle-related side effects in patients who are unaware they are taking the drug
  • Make physical activity a part of daily life at all stages in life: an infographic
  • Modest increases in physical activity for kids could save billions in future costs
  • Where you live could be making your children fat 
  • Osteoarthritis: Knee joint degeneration slowed with weight loss, study confirms 
  • Food as medicine: your brain really does want you to eat more veggies
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Health News 25/04/17

7/4/2017

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Runners
  • We asked children why they don’t get enough exercise – here’s what they said
  • Fitness takes hard work to gain, but how fast does it fade?
  • An hour of running may add 7 hours to your life
  • Why terms like ‘shred, burn and melt’ belong in the kitchen, not the gym
  • Running May Be Socially Contagious
  • Cycling or walking to and from work linked to substantial health benefits
  • Good news for cyclists: You might live longer
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Health News 7/4/17

29/3/2017

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Crossfit
  • Parkinson's: 2.5 hours of weekly exercise benefits mobility, quality of life
  • How Doctors Decide to Treat a Ruptured Achilles
  • Study reveals the best exercise for anti-ageing
  • Adapting to injury: How to keep moving when an injury, sickness slow you down
  • Knee replacement surgery may have minimal effects on quality of life in those with less severe symptoms
  • Explainer: what is rhabdomyolysis and what’s its connection to Crossfit?
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Managing Sciatica

24/3/2017

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Despite escalating prescriptions, nerve pain drug offers no relief for sciatica

Image 20170322 24884 mcaaom
Your best option for treating the pain of sciatica is to seek advice, remain physically active, and wait it out. from www.shutterstock.com
Christine Lin, George Institute for Global Health and Andrew McLachlan, University of Sydney

Sciatica is a disabling condition characterised by pain in the leg along the distribution of the sciatic nerve. It can be accompanied by back pain, tingling, numbness, reduced strength and reflex changes in the leg. The Conversation

Sciatica is most commonly caused by irritation of the nerve roots emerging from the lower spine. For this reason it is often considered a type of nerve pain.

It is estimated that around 5 to 10% of people with low back pain have sciatica, equating to around 200,000 to 400,000 Australians. It is notoriously difficult to treat sciatica with over-the-counter medications and complementary therapies.

Our study released today examines the commonly prescribed nerve pain treatment pregabalin for acute and chronic sciatica. The results show that pregabalin does not improve pain symptoms or function, but is associated with unwanted side effects such as dizziness when compared to a placebo.

Huge uptake of new drug

Medicines that have shown to be effective for treating nerve pain were considered to be an exciting new treatment option for sciatica.

These include drugs used to treat epilepsy, such as gabapentin and pregabalin. These medicines, sometimes called gabapentinoids, seem to work by preventing normal conduction of pain signals along a nerve.

Pregabalin became subsidised by the Australian government for nerve pain in 2013 and quickly became widely prescribed for conditions such as sciatica. In its first year of listing, nearly 1.4 million prescriptions were written and in its second year, this figure increased to 2.4 million. This was 32% more than the government predicted.

Since its first approval in 2004 pregabalin has become the most widely prescribed medicine for nerve pain globally, with worldwide sales of between US$3-5 billion annually. The astonishing growth is likely to be a consequence of many factors but may partly be a reflection of the lack of effective treatments for sciatica.

But while pregabalin has been shown to be effective for other types of nerve pain, there was little evidence it helped patients with sciatica. There were also emerging concerns of increased harmful effects, including risk of suicidality and misuse.

We designed our study to examine whether pregabalin is effective and has tolerable side effects in patients with sciatica.

Pregabalin does not work for sciatica

The research compared the effects of pregabalin against placebo (identical inactive capsules) in 207 patients with sciatica.

Patients were randomly assigned to take up to eight weeks of pregabalin or placebo, prescribed and monitored by a general practitioner or a medical specialist. To keep the results as unbiased as possible, patients, doctors and study staff were kept blinded to who was treated with pregabalin and who received placebo capsules.

This study found after eight weeks there was no difference in the severity of leg pain between those who took pregabalin and those who took placebo capsules. The same result was seen at one year. There were also no differences in other relevant outcomes, such as back pain severity and function, at either eight weeks or one year.

However, people who took pregabalin reported more adverse effects. The most common adverse effect reported in the trial was dizziness.

The study shows that taking pregabalin does not improve your sciatic symptoms when compared with placebo, but you are more likely to have adverse effects when taking pregabalin.

Treatment options for sciatica

Few alternative treatment options exist for people suffering from sciatica.

There is limited data describing the effects of nonsurgical treatments such as exercise, spinal manipulation or acupuncture on sciatica.

There is also no convincing evidence to show medicines such as anti-inflammatory drugs, oral corticosteroids or opioid analgesic medicines are effective. Epidural corticosteroid injections have been shown to have a small benefit in the short-term only.

Surgery confers a short-term effect in selected patients with sciatica, but after a year people with sciatica who have not had surgery do just as well as people who’ve had the procedure.

The good news is that sciatica does get better with time. It’s important to stay as active as possible and to avoid prolonged bed rest (as this can delay recovery).

If you’re currently taking pregabalin, speak to a doctor about your condition, and mention any improvement or adverse effects you’ve experienced since starting pregabalin. It’s important not to stop pregabalin abruptly – usually doses should be reduced slowly over a few weeks. Abruptly stopping pregabalin can have some ill effects and should be done with care, close monitoring and advice from a doctor.

It’s unfortunate, but we do not currently have a lot of effective treatment options for people with sciatica. Speak to your doctor or treating clinician (such as a physiotherapist) about what may be appropriate for you, including specific advice on how you can stay as active as possible.

Christine Lin, Senior Research Fellow, George Institute for Global Health and Andrew McLachlan, Professor of Pharmacy (Aged Care), University of Sydney

This article was originally published on The Conversation. Read the original article.

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Health News 24/04/17

14/3/2017

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Cycling
  • Contested spaces: ‘virtuous drivers, malicious cyclists’ mindset gets us nowhere
  • Physiotherapy, chiropractic and osteopathy: What's the difference?
  • Why We’re Fist-Pumping About the Rise of Women’s Sport This International Women’s Day
  • Women encouraged to get moving
  • How obesity causes cancer, and may make screening and treatment harder
  • Better sleep can make us feel like a million bucks
  • Despite escalating prescriptions, nerve pain drug offers no relief for sciatica
  • Painkillers like ibuprofen can increase the risk of heart disease and should be restricted
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Health News 13/03/17

7/3/2017

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  • Nudging our kids and families towards better eating
  • Why kids are inactive (and why it's not just their parents' fault)
  • Aussie Kids 'Not Doing Enough' Exercise As Obesity Overtakes Smoking As Biggest Health Threat
  • Health Check: do men really sweat more than women?
  • Exercise changes the way our bodies work at a molecular level
  • Dr Google probably isn’t the worst place to get your health advice
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Health News 06/03/17

23/2/2017

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Running
  • Health apps could be doing more harm than good, warn scientists
  • Running economy barefoot, in minimalist shoes and traditional running shoes
  • Exercise and pain: Discomfort, 'good pain' and knowing when to stop
  • Is this back pain killing me?
  • Physical activity behavior predicts endogenous pain modulation in older adults
  • Fitbit’s decline is a reflection of the end of the over-hyped promise of wearables
  • EXERCISE CAN HELP PROTECT CHILDREN FROM DEPRESSION
  • Frequent, Brisk Walks May Aid Those With Early Alzheimer’s
  • Is changing footstrike pattern beneficial to runners?
  • Kick-arse conversation on body image for International Women’s Day
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Health News 21/02/17

15/2/2017

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Sugar Tax
  • Why the government should tax unhealthy foods
  • Why sitting is not the ‘new smoking’
  • Lower back ache? Be active and wait it out, new guidelines say​
  • New study shows more time walking means less time in hospital
  • New study reveals how high-mileage running makes muscles and tendons more efficient
  • Which supplements work?
  • Four things Australia could do to tackle the obesity crisis
  • Increasing daily step count reduces days in hospital, study shows
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Health News 14/02/17

7/2/2017

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Physio Mosman
  • Fibromyalgia Flares: Warning Signs and Treatments
  • What is a balanced diet anyway?
  • Ouch! The drugs don’t work for back pain, but here’s what does
  • Five Important Facts About Multiple Sclerosis
  • Doctors can be helped to prescribe other options
  • Is Fibromyalgia Real?
  • Thigh muscle specific strength and the risk of incident knee osteoarthritis
  • Do cold showers cool you down?
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Health News 06/02/17

2/2/2017

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Physio Mosman
  • Common Foot and Ankle Injuries: What Not to Miss and How Best to Manage
  • Fibula Fracture: Symptoms, Treatment, and Recovery
  • Even a Little Exercise Can Help With Arthritis, Study Says
  • Hammer Toe: Causes, Symptoms, and Treatment
  • Seronegative Rheumatoid Arthritis: Symptoms, Diagnosis, and Treatment
  • Does Running Actually Ruin Your Knees?
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Health News 2/2/17

31/1/2017

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Physio Mosman
  • Fitter Seniors May Have Healthier Brains
  • Lack of Exercise Might Invite Dementia
  • Natural Remedies for Rheumatoid Arthritis
  • Anti-inflammatory diet reduces bone loss, hip fracture risk in women
  • Could physical activity protect children from depression?
  • Why it’s time we paid employees to exercise at work
  • How your sleep patterns could be contributing to your back pain
  • Spectacularly unreliable MRI “results”
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Health News 30/01/17

26/1/2017

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Physio Mosman
  • Australian women exercise more than men, report finds
  • Short Stretches of Exercise May Have Anti-Inflammatory Effect
  • Is alcohol effective as a painkiller?
  • Do you need to worry if your baby has a flat head?
  • Arthritis isn’t just a condition affecting older people, it likely starts much earlier
  • Heart disease: what happens when the ticker wears and tears
  • Why are we more likely to get cancer as we age?​
  • Traditional running shoes vs minimalist running shoes
  • Get Up and Move. It May Make You Happier
  • Can machines really tell us if we’re sick?
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Health News 26/01/17

23/1/2017

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Physio Mosman
  • Can good fat boost your fitness level?
  • Running May Be Good for Your Knees
  • What’s happening in our bodies as we age?​
  • 8 Natural Remedies for Fibromyalgia
  • Five common myths about the ageing brain and body
  • Health Check: how do you know if you’re obsessed with your health?
  • Why older people get osteoporosis and have falls
  • Fibromyalgia in Men: Symptoms and Treatment
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