Category: Exercise

Movement as Medicine: The Power of Physical Activity for Health and Well-Being In today’s fast-paced world, many people overlook the importance of daily movement. However, the truth is that movement is medicine—a natural, accessible, and highly effective way to maintain physical and mental health and prevent disease. Whether it’s a brisk walk, yoga, or resistance training, regular physical activity enhances overall well-being, boosts energy, and supports mental health. This article explores how movement as medicine plays a vital role in disease control, discussing the benefits of movement for the body and mind and how to incorporate movement into daily activities. The Science Behind Movement as Medicine The human body thrives on physical activity. Our muscles, joints, and organs function optimally when we stay physically active. Scientific research highlights that movement is crucial for heart health, mental well-being, and metabolic function. By understanding the factors that affect the body’s response to movement, we can harness its healing power effectively. How Movement Heals the Body Improves Circulation – Engaging in physical activity increases heart rate, delivering oxygen and essential nutrients to cells and organs. Learn more about circulation and movement Enhances Immune Function – Moderate exercise strengthens the immune system, reducing the risk of disease and health issues. Regulates Blood Sugar – Movement plays a significant role in managing insulin sensitivity, lowering the risk of type 2 diabetes. Promotes Bone Health – Weight-bearing strength training exercises build bone health, preventing osteoporosis and reducing arthritis symptoms. Movement Benefits for Mental Health Exercise is not just about physical fitness; it has profound effects on mental health. Movement triggers the release of endorphins, dopamine, and serotonin—hormones responsible for boosting motivation, reducing depression, and enhancing focus. How Movement Supports Mental Well-Being Reduces Anxiety and Depression – Physical activity helps manage stress hormones, promoting relaxation and...

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,...

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 –...

In Summary the TL;DR: BIXEPS is a fitness and wellness device that uses the principle of pulsed electromagnetic fields to create magnetic mitohormesis – ‘healthy stress’ on our mitochondria to improve their function in our body. This is important because all cells need mitochondria to generate energy, move, grow, and prevent excessive oxidative stress which leads to accelerated degeneration.  Backed by research, it has been shown to stimulate growth of new mitochondria, increase myokine production, and encourage higher production of ATP/energy in our cells. This results in increased muscle mass, better regulated inflammation for pain, improved recovery times, and better muscle energetics in both elderly and active people. Message Us To Find Out More   BIXEPS is a patented technology by Singapore’s NUS and Switzerland’s ETH Zurich, after years of scientific research into how electromagnetic fields can successfully activate mitochondria in our bodies. We might remember from a distant memory of studying Biology or Science in our youth that mitochondria are known as ‘the powerhouse of the cell’ – but what implications does it have in pain and muscle recovery? Here’s the science behind how BIXEPS works:   Mitochondria are cell organelles that generate chemical energy needed for all parts of our bodies to function. Without oxygen, our lungs and brains would not be able to survive. Without mitochondria generating energy in our bodies, we would not be able to grow, move, and maintain our body functions. These mitochondria are present in nearly ALL cells of our body (with the exception of red blood cells). In our muscles, mitochondria play an important function of maintaining our muscle mass and strength. Declines in skeletal muscle mitochondria play a role in progressive loss of muscle mass and muscle strength as we age, as something called ‘mitochondrial...

Physical Therapy Exercises for Herniated Disc Recovery A herniated disc or a slipped disc can be something scary to be diagnosed with – does it mean that I will have pain forever? Can it ever be cured? Is there a way to help my recovery and reduce the chances of this happening again in other parts of my spine? The answer to that is no, yes, and yes.  A ‘slipped disc’ or herniated disc is often used to describe a condition where a person’s intervertebral disc pinches on the surrounding nerves due to reasons such as a forceful load causing the disc to bulge outwards from its normal position, joint space narrowing in the spine from degeneration, or an annular tear. But if you are diagnosed with this condition, there are exercises that can be done to prevent a herniated disc from worsening and to speed up recovery – in fact, physical therapy for herniated discs are now considered first-line treatment from the acute stage till those lasting more than 12 weeks (The Lancet). This article will help you understand how herniated discs can benefit from physical therapy exercises and why they are so important!  Why is Exercising Important to Heal Herniated Disc? Our spinal intervertebral discs are made out of an outer layer of interlacing tough and fibrous connective tissue, called the annulus fibrosus, which gives the disc its strong and flexible properties. This means that when you bend or move a certain way, your spinal discs also bend and twist to follow those movements without getting injured.  In the middle of the disc is a soft filling called the nucleus pulposus and this helps with shock absorption. When you jump and land or even go over a bump in the car, this helps your spine absorb the...

  Nearly 2 years into the global Covid-19 pandemic, we may be familiar with the vaccines and SOP’s that we all need to go through. But for some people who have contracted Covid-19, a small percentage of them suffer from symptoms that go beyond the standard 2-weeks recovery time and continue to affect their daily lives.   Have you heard of the term “Long Covid”? Also known as “Post-Covid Syndrome”, Long Covid means Covid-19 symptoms continuing for more than 3 months after an infection — severe or mild — and can’t be explained by other causes. “ study, carried out in collaboration with clinicians at the Royal Free London (RFL) and University College London Hospitals NHS Trust (UCLH), shows that 54 days after discharge, 69% of patients were still experiencing fatigue, 53% were suffering from persistent breathlessness, 34% still had a cough and 15% reported depression. In addition 38% of chest radiographs (X-rays) remained abnormal and 9% were getting worse…” (Source: UCL)   What are the symptoms of “Long Covid”? Will it ever go away? The most commonly reported symptoms of Long Covid are:  Fatigue (being easily tired) Shortness of breath (difficulty breathing) Muscle aches, and  Difficulty concentrating (“brain fog”) It is also important to remember that Long Covid ISN’T “deconditioning” (not being strong enough). Exercise-based treatment can make a patient’s condition even worse. “There is evidence that fragments of the virus, such as protein molecules, can persist for months, disrupt the body in some way even if they cannot infect cells… A further possibility is that long COVID is caused by the immune system going haywire and attacking the rest of the body.” (Source: Nature) Long Covid is very similar to Chronic Fatigue Syndrome (CFS), or Myalgic Encephalomyelitis (ME), which is usually triggered by a viral infection....

If you’re coming from our previous post on the types of footstrike patterns, you’ve probably been paying more attention to your feet when you’re running now! So you might be wondering what are the common injuries that come with each running pattern, and more importantly how to run safer and better.  With running, our feet are constantly absorbing high impact forces and these impact sends shockwaves that travels up the body from the point of contact, and goes through multiple muscles and joints. The consistent impact that the joints undergo with these different footstrike pattern causes repetitive stress damage in ligaments, tendons, cartilages and other muscles that stabilizes those joints, potentially leading to injury over time.  In the table below are the common injuries associated with the different kinds of footstrike patterns. The impact from the Midfoot Strike (MFS) has been found to be similar to the RFS because of the position of the foot and ankle when the foot touches the ground, the injuries sustained from a MFS is similar to that of the RFS.  Rear Foot Strike (RFS) / Mid Foot Strike (MFS) Fore Foot Strike (FFS) Stress fractures (excluding metatarsals) Plantar fasciitis Medial tibial stress syndrome/Tibial stress injuries Patellafemoral pain syndrome Knee pain, Hip pain, Low back pain Achilles tendinopathies Stress fractures of metatarsals Foot pain  Now that you know the injuries that are commonly associated with the different footstrike patterns, maybe the location of pain you’re having can give you a better insight to the type of footstrike pattern you have! Watch the video below for some exercises that can help you run better and safer. But, if your pain is still very persistent especially during or after your runs, do drop by for a consult with our chiropractors or physiotherapists and let us help...

It’s that time of the year again, and by that I mean we’re back into MCO (number what again now?). This time around, running is allowed with adherence to physical distancing. And boy have we seen more and more people coming out for a walk/run now. Look outside your neighbourhood and if it’s a warm sunny evening, you’ll know what we mean. With so many people taking the opportunity to be outdoors, improper running can cause different types of injuries. For example, when you and your family member are out running together, have you realised how, even though you’re doing the exact same activity, both might feel very different after the run (assuming you both have similar fitness levels)?  Therein lies the question — On your next run, observe how you’re running. Are you landing with your heel, your mid-foot or your forefoot? It is important to understand how the foot contacts the ground because it looks into the types of impact, how it affects the body and most importantly how your body reacts to it, giving you a better idea of how your body is working when you run!   Types of Foot Strikes  There are three types of foot strikes: Rear foot strike  Midfoot strike  Forefoot strike  With these three different foot strike patterns, the ankle is placed through different positions in order to cushion the impact from the ground, hence using different muscles and the different kinds of injuries that could be sustained.   Rear Foot Strike (RFS)    This is the most common foot strike pattern amongst all recreational runners, where the heel of the foot contacts the ground first. In this landing position, the leg is positioned with the knees straight, and the ankles facing towards the ceiling.  With this landing pattern: Larger amount...