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What are the benefits of pulsed electromagnetic field therapy (PEMF) for post-surgical recovery? When we hear words like ‘cellular level’, ‘mitochondria’, or ‘electromagnetic field’ we might feel confused or even skeptical. Don’t let those fancy sounding words confuse you – pulsed electromagnetic therapy has been around for decades, with years of research behind it on its healing action for medical conditions (e.g. increasing healing rates for diabetic sores or ulcers). However, in this article, we will be talking specifically about electromagnetic field therapy for post-surgical recovery!    How does PEMF work? In Spinefit, we utilise a specific type of therapy called BIXEPS for magnetic mitohormesis (MM). A more in-depth article has been written about what this machine is and how it works – BIXEPS – The Science Behind How It Works – but in short, a machine set at a particular low-intensity magnetic resonance helps to stimulate ‘healthy stress’ in our body’s cells which in turn triggers mitochondrial activity. The mitochondria in our body help with energy production in muscles and increases resistance to oxidative damage.  Oxidative stress/oxidative damage is associated with diseases, rapid aging, inflammation, and poor recovery; it is triggered by the presence of free radicals in our body which are formed from poor lifestyle habits (lack of sleep, excessive smoking or processed foods), or damage to the body like over-exercising, injury, and surgeries.  PEMF therapy has demonstrated potential in reducing oxidative stress, protecting against cellular damage, and promoting antioxidant enzyme activity (1, 2) – In layman terms, PEMF enables our muscles to engage more even without movement and prevents cellular damage from overload of oxidative stress!   The Role of PEMF in Post-Surgical Recovery While we are recovering from surgery, we are usually stuck with the first few weeks of limited movement, swelling, and pain over...

One of the most common issues a female might encounter at some point in their life is pain in the pelvic area. This is commonly seen in females from any age, but most commonly around the reproductive age due to changes associated with childbirth. If it persists for more than 6 months, this condition is known as ‘chronic pelvic pain’ (CPP). CPP can cause a loss of quality of life as it can affect many things from sitting for long periods of time (and having trouble with travelling during the holidays), to pain during exercise or intimacy, and pain travelling to other parts of the body. How do I know I have pain or issues around the pelvic area? And what causes pain around the pelvic area? Some of the common signs and symptoms that indicate a person may have pelvic issues are:   Pain in the front of the thigh, or groin area/pubic area Hormonal changes during pregnancy also means that the ligaments which support our pelvic area become more lax. While the laxity helps to accommodate space for the growing baby, this also means that joints become easier to move. Movements which put more pressure on the area (e.g. deep squat), or sudden movements that cause a shearing force through the joint (e.g. motions like starting to run), can cause pain and discomfort. Such common areas are pain around the pubic region (pubic symphysis), which can also travel to the front of the hip and groin area, and upper thigh.   Pain in the back of the hip  The joints and ligaments in the front of the pelvis and hip are not only affected, but the back of the hip as well. A large bulk of the stabilising ligaments of our pelvis is located near the back,...

What is Flat Feet?  Flat feet, medically known as pes planus, is a condition where the arches of the feet have collapsed. All babies have flat feet at birth and start developing arches typically by age 6 up to the age of 10. Flat foot tends to be a very common condition in the Asian population with estimates suggesting that it occurs in around 1 in 5 individuals (Podiatrist Gerard Evans from the Department of Podiatry at Sengkang General Hospital). A quick test can be conducted by looking at the foot position when standing, sitting and walking. Typically, the arches of children may not fully develop until the age of 10, therefore it can be difficult to assess whether they have a flat foot until this age. If you are still unsure, arrange an appointment with your healthcare providers such as doctors, podiatrists, physiotherapists or chiropractors. The correlation between flat feet and ankle sprains has emerged as a significant concern, prompting a closer examination into how these two separate conditions influence one another.   Ankle Sprains Ankle sprains occur when the ligaments connecting the bones such as the Anterior Talofibular Ligament (ATFL) and deltoid ligaments of the ankle stretch or tear. A swift misstep, an uneven surface, or sudden pivoting movements can easily cause one’s ankle to sprain resulting in a swollen ankle either due to torn/sprained ligaments and/or sprained muscles/tendons. Interestingly, individuals with flat feet encounter an amplified susceptibility to ankle sprains. The altered foot mechanics in flat feet contribute to instability, impacting the ankle’s ability to maintain a stable position, thus elevating the risk of sprains.   How Do Flat Feet Fuel Ankle Sprains? Flat feet can contribute to an increased risk of ankle sprains due to altered foot mechanics and reduced stability. Here’s how flat feet...

Ankle sprains are one of the most common injuries sustained from sporting events, training, or even just accidental slips during a rainy day! Unfortunately, having a history of just ONE ankle sprain puts you at risk of another ankle sprain recurrence on the same leg – up to 40% of ankle sprains develop into chronic sprains with symptoms of pain, swelling, and instability lasting at least 12-months after injury (1).  What does this mean? This simply means that even having swelling after a twisted ankle which doesn’t heal in 3 months could predispose you to having those symptoms a long time after. This could be from the ankle not healing well in the initial stages of having an ankle ligament sprain, hence why it is important to treat your sprains properly to prevent long-term damage. To understand the different types of ankle sprains you might be having, you can check out our post here on Understanding Ankle Sprains, but today’s article will be focused on what to do when you have a sudden ankle sprain.  So how exactly should you treat a sudden ankle sprain? There are three things to keep in mind. Firstly, focus on protecting the area.  Pain, swelling, and difficulty putting pressure on your injured foot are some of the most common and immediate symptoms after twisting your ankle. This is a normal mechanism from your body as it starts to create inflammation and send signals to prevent you from moving more and further damaging the area. Sending back signals to the brain that the ankle is being protected can help to kickstart the recovery process as fast as possible. How? Icing –  Helps to reduce the swelling by causing the blood vessels to constrict (become smaller) and prevents too much fluid from accumulating. Apply an...

How can a chiropractor or physiotherapist help ensure the body is in an optimal state for physical activities? What do they actually do? Chiropractors and physiotherapists are healthcare professionals who focus on the musculoskeletal system and work to improve movement and function, with different approaches to treatment. They have both undergone a minimum of at least 4 years of university education, understanding how the body works, and assessing it for conditions that involve disruptions to the muscles, joints, and nerves. What is the difference between a chiropractor and a physiotherapist? The main difference between a chiropractor and physiotherapist can lie in their treatment methods. Chiropractors are trained to assess and treat conditions related to the spine and nervous system. They use manual techniques such as spinal adjustments, mobilisation techniques, and soft tissue therapies to help improve joint mobility, reduce pain, and improve nerve function. They may also utilise other modalities to improve joint movement, such as using an Activator, drop techniques, or a flexion-distraction bed. Physiotherapists, on the other hand, use a variety of techniques such as exercise therapy, manual therapy, and electrotherapy to help reduce pain and improve function. They focus on developing personalised treatment plans for injury prevention, helping to strengthen and fix muscle imbalances in the body, and teaching ways to manage or reduce pain in the long-term. Their manual techniques also differ from a chiropractor in that it focuses on releasing tightness in the muscles, and addressing tendon or ligament sprains through the use of cross-friction techniques, or shockwave therapy. How do chiropractors and physiotherapists work together? Here are some ways chiropractors and physiotherapists can help ensure the body is in an optimal state for physical activities: Reducing pain and inflammation, which can be a barrier to physical activity. An injury causing inflammation can often...

As we age, our bodies undergo a wide range of changes that can impact our physical and mental health. And while we cannot stop the normal degeneration that happens as we age, we can have some control over how well we actually do age! Studies have shown that regular exercise can actually help to slow down the ageing process and promote healthy ageing. First, let’s take a look at what ageing does to our bodies. As we age, our muscles, bones, and joints lose mass and density, making us more prone to injuries and fractures. That is why fall prevention programs are prioritised in elderly care, because as bones become more brittle and muscle mass reduces when they get older, the risk of getting a fracture during a fall increases drastically. Secondly, our metabolism slows down, leading to weight gain and a higher risk of chronic diseases such as heart disease and diabetes. We also experience a decline in cognitive function and an increased risk of mental health conditions such as depression and anxiety. So, how can active movement help combat these changes? Here are a few ways backed by high quality of research: Maintains muscle mass and bone density: Research published in 2017 found that resistance training, such as weightlifting or bodyweight exercises can significantly increase muscle mass and strength, as well as improve bone mineral density in older adults to reduce the risk of injuries. Another study in 2018 found that exercise can help prevent bone loss and reduce the risk of fractures in postmenopausal women. Boosts metabolism: Exercise can help boost metabolism, allowing the body to burn calories more efficiently and reducing the risk of weight gain and obesity-related diseases. A study published in 2013 found that exercise can lead to significant improvements in metabolic health,...

STRESS, we have all heard of it, and most of us have even experienced it at some point in our lives. Some of us may even be constantly surrounded by stressful situations every day. The question is, how can we recognize that we are stressed and what are the effects of stress on our bodies? Is there such a thing as good stress and bad stress? Well actually, stress might be a little helpful sometimes as it is a natural mental and physical response to highly demanding situations which then helps to improve our focus and performance be it in a working environment or home environment. However, the trouble arises when we live with high levels of stress over a prolonged period of time causing a negative impact on our overall health. According to a recent UK-wide study by the Mental Health Foundation, a Whopping three quarters of adults (74%) have at some point over the past year felt so stressed they felt overwhelmed or unable to cope. What actually happens to our bodies when we are under stress? The human body is very intelligent as it perceives stress into a flight-or fight response.  When the natural stress response goes into overdrive that’s when we experience symptoms such as pain, irritability, anxiety, muscle tension and stiffness, headaches or migraines, suppressed immune system, brain fog/loss of concentration and fatigue. Chiropractic care and physiotherapy is known to be hugely beneficial in the treatment of the symptoms of stress. Again, bear in mind that we cannot treat the cause of your stress but we can certainly aid with the associated symptoms mentioned above. How chiropractic/physiotherapy sessions can help: Chiropractic / Physiotherapy has a positive effect on muscle pain and tension Chronic stress often results in pain, which in turn can cause stress...

As explained in our previous post, there can be several reasons for knee pain leading to some very common conditions such as osteoarthritis, patella tendinopathy, and patellofemoral pain syndrome. Some of the most common factors leading to knee pain can include muscle tightness around the knee joint, reduced mobility of the joints above and below the knee (ankles, hips), poor foot control, poor muscle control and coordination… The list goes on! That is why our initial consultation aims to narrow down the cause of your knee pain for you, which helps us develop a proper treatment plan specific to your condition. Here are among the most helpful treatment options available for knee pain: Rehabilitative Exercises This refers to specific exercises done for your condition and should not just be a list of exercises on a piece of paper given to you (and everyone else) to do at home! Rehabilitative exercises aim to strengthen the muscles around your knee, hip, or ankle, all of which contribute to better load distribution throughout your movement chain because when pain feels like it’s coming from the knee, all the surrounding body parts need to be examined: Low back and the pelvis can have imbalances that impact the knee lower down Hip weakness may create less support for the knee Ankle and foot position also influences the knee position, putting painful loads on the knee Some common exercises that tend to help those with general knee pain are exercises that help to strengthen the hips, such as clamshells, glute bridges, or resisted leg raises. If you’re having difficulty training the thighs (like squatting, lunges, or deadlifts) due to knee pain, you may need to take a break and focus on low impact, low repetition, and resistance exercises for the glutes. ESWT (Extracorporeal Shockwave Therapy)...

Osteoarthritis (Degenerative Joint Disease)    Osteoarthritis is also known as degenerative joint disease (DJD) and is what happens when the cartilage inside our knee joint begins to wear away, what is often known as ‘wear and tear’ of the joints. While degeneration is a normal part of aging, it can also eventually lead to knee pain, stiffness, and difficulty moving in a certain percentage of the population. Those that are more susceptible to developing knee osteoarthritis are those who: Have injured their knees before (i.e. torn ligaments, previous fractures) Have a history of excessive loading to the knees (i.e. long-distance competitive sports like ultramarathoning) Have a congenital or developmental abnormalities (i.e. congenital subluxation, Legg-Calvé-Perthes disease, and slipped capital femoral epiphysis) which can contribute to OA development later in life The main symptoms of knee osteoarthritis are: Morning stiffness (feeling like you need some time to ‘warm up’ your joints after getting out of bed!) Aching around the knee when getting up to stand after sitting for a long time Difficulty performing activities like squatting, balancing, or even walking without pain and stiffness While knee degeneration is fairly common, one should try to focus on preventing this from becoming a condition that hinders you from achieving the optimal quality of life for your age! Obesity and diet have been two factors that we can change which are shown to have some impact on symptomatic or painful OA – results from the Framingham Study found that women who had lost about 5kg had a 50% reduction in developing a painful knee (1), and subjects who were lowest in Vitamin D had a 3-fold increased risk for progressive knee OA (2). Patellofemoral Pain Syndrome   Patellofemoral pain syndrome (PFPS) is an umbrella term for ‘anterior knee pain’, or pain located in the...

In the month of October till November 2022, our mental health neighbours in Publika, Mont Kiara (where we’re located!) had a Virtual Walk & Run event to celebrate World Mental Health Day in 2022. The World Mental Health Day was officially on the 10th October 2022 with the theme of ‘Make mental health and wellbeing for all a global priority’ – but we know that mental health matters every single day of the year.  The Inner Lynk is a team of licensed mental health professionals providing counselling for those experiencing difficulties with the one thing we can never part with as long as we’re alive… Our thoughts and emotions! Just like how we provide physiotherapy and chiropractic therapy for the body, The Inner Link provides mental health therapy for the soul, all in the greater Mont Kiara region. We’re honestly quite blessed to have them right around the corner from where we work in Publika and they have become our go-to referral for any clients we have who may be seeking a combined mind-body approach as they also work out the pains in their body with us. No one bats an eyelid whenever someone says, “I need to see a physiotherapist for my knee pain,” but there is still an underlying stigma when someone says, “I think I need to see a psychologist for some mental health issues I’ve been facing.” As healthcare providers, our team is always open to encouraging those we come into contact with to see a psychologist for an evaluation if they are starting to find it difficult to work through their mental muddle.  Fun fact: Did you know that part of our assessment also includes understanding if a client has fear or anxiety regarding movement – called ‘fear avoidance behaviour’ in clinical research –...