Canterbury Health Hub

07/12/2025

What is Bursitis and how can it affect you?

Bursitis is the inflammation of a bursa, which is a small, fluid-filled sac that acts as a cushion and reduces friction between bones, tendons, and muscles around a joint. Bursae are located in various parts of the body, including the shoulders, elbows, hips, and knees. When a bursa becomes irritated or inflamed, it can cause pain, swelling, and restricted movement in the affected area.

Read our new blog written by Tegan Jackson - Myotherapist & Remedial Massage Therapist which includes how CHH can help!
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Bursitis is the inflammation of a bursa, which is a small, fluid-filled sac that acts as a cushion and reduces friction between bones, tendons, and…

06/12/2025

5 Stretches to Combat Tension Headaches 🧘

Tension headaches are often caused by tight muscles in the neck, shoulders, and upper back. While relaxation and posture awareness are important, targeted stretches can help relieve tension, improve circulation, and reduce headache frequency.

Here are 5 simple stretches you can try:

1️⃣ Neck Side Stretch
Gently tilt your head toward one shoulder, bringing your ear closer. Hold for 20–30 seconds, feeling the stretch along the side of your neck. Repeat on the other side.

2️⃣ Upper Trapezius Stretch
Sit upright, place one hand behind your back, and gently tilt your head to the opposite side. Hold for 20–30 seconds and repeat.

3️⃣ Chin-to-Chest Stretch
Lower your chin toward your chest, lengthening the back of your neck. Hold for 20–30 seconds, breathing deeply to release tension.

4️⃣ Shoulder Rolls
Lift your shoulders toward your ears, roll them back, and then down. Repeat 10 times to loosen shoulder and upper back muscles.

5️⃣ Chest Opener Stretch
Clasp your hands behind your back, straighten your arms, and lift your chest gently. This stretches the chest and shoulders, reducing forward-hunch posture that contributes to tension headaches.

Perform these stretches daily or when you feel tension building. Consistency helps prevent headaches rather than just relieving them temporarily.

📞 Call (03) 9836 3688 or visit our website to book a consultation and take steps toward headache relief today!
🌐 https://canterburyhealthhub.com.au/contact-us

04/12/2025

Seasonal Eating Guide | Summer 🍉

Summer is the perfect season to enjoy fresh, colourful, and nutrient-packed foods. Eating seasonally not only supports your health but also boosts flavour, reduces environmental impact, and helps you make the most of locally available produce.

Why Seasonal Eating Matters

Eating foods that are in season ensures you get the maximum nutrients, as they are harvested at peak freshness. Seasonal produce is also more affordable and environmentally friendly.

Top Summer Foods to Enjoy

🍉 Fruits
Watermelon, berries, mango, cherries, peaches, hydrating and packed with vitamins and antioxidants.

🍅 Vegetables
Zucchini, capsicum, cucumbers, tomatoes, and leafy greens, perfect for salads, roasting, or grilling.

🦐 Seafood
Local fish and shellfish are abundant and lighter on the digestive system during warmer months.

🌿 Herbs & Greens
Basil, parsley, mint, and coriander add flavour without extra calories.

At Canterbury Health Hub, our Dietitian, Will Jenkins can help you create a personalised seasonal eating plan, ensuring you enjoy the best of summer while supporting your health and wellness goals.

📞 Call 9836 3688 or visit our website to book a consultation and make the most of the summer harvest!
🌐 https://canterburyhealthhub.com.au/contact-us

02/12/2025

Worried about finding the perfect gift?
Or do you need a last-minute gift?

Don't stress, we've got you covered!
Make Christmas memorable with a CHH Gift Card 🌟

Why Choose a CHH Gift Card?

🎉 Instant Thoughtfulness: Even if you're short on time, a CHH Gift Card shows you've put thought into their well-being.

🌿 Versatile Wellness: From massages to dry needling sessions, our gift cards offer a range of wellness experiences your loved one can choose from.

🎁 No Guesswork: Skip the stress of finding the perfect present. Let them select the service that best suits their needs and preferences.

📩 Instant Delivery: Need it right now? Our gift cards can be conveniently delivered electronically, making it the perfect solution for last-minute gifting.

Ask us in the clinic or buy online via our website here: https://buff.ly/46m24rI

28/11/2025

Five good reasons to not skip breakfast 🍳

Breakfast is often called the most important meal of the day and it's called this for good reason! Skipping it may seem harmless, but it can impact your energy, mood, and overall health.

Here are five good reasons to make time for breakfast:

🍳 Boosts Energy Levels
After a night of fasting, your body needs fuel to start the day. Eating breakfast helps maintain steady energy and keeps you alert throughout the morning.

🥑 Supports Healthy Weight Management
A balanced breakfast can prevent overeating later in the day by reducing cravings and stabilising blood sugar levels.

🍳 Improves Concentration and Performance
Breakfast provides essential nutrients that help your brain function optimally, perfect for work, study, or daily tasks.

🥑 Supports Metabolism
Eating in the morning kickstarts your metabolism, helping your body burn energy efficiently throughout the day.

🍳 Provides Key Nutrients
A nutritious breakfast can contribute to your daily intake of fibre, protein, vitamins, and minerals, supporting overall health and wellbeing.

At Canterbury Health Hub, our Dietitian, Will Jenkins, can help you create personalised breakfast ideas that are nutritious, simple, and delicious, setting you up for a healthier day, every day.

📞 Call (03) 9836 3688 or visit our website to book a consultation and start making breakfast work for you!
🌐 https://canterburyhealthhub.com.au/contact-us

25/11/2025

Common Musculoskeletal Injuries That Get Worse If Ignored 💥

Many people brush off aches and pains, thinking they’ll “go away on their own.” While some minor discomforts may resolve with rest, ignoring musculoskeletal injuries can lead to chronic pain, reduced mobility, and long-term complications. Understanding which injuries need attention is key to staying active and healthy.

Common Musculoskeletal Injuries

1. Back and Neck Strain
Poor posture, lifting incorrectly, or prolonged sitting can lead to strain. Ignoring it may result in chronic pain or spinal issues.

2. Shoulder Injuries
Rotator cuff injuries or tendonitis can worsen without treatment, limiting your ability to lift, reach, or carry.

3. Knee Pain
Patellar tendonitis, meniscus tears, or early arthritis can progress if left unmanaged, affecting mobility and activity levels.

4. Tennis Elbow / Golfer’s Elbow
Overuse injuries from repetitive movements may cause persistent pain and weakness if untreated.

5. Ankle Sprains
Even “minor” sprains can lead to instability and recurrent injuries if ignored.

At Canterbury Health Hub, our team provides personalised assessment and treatment plans to get you back on track. From hands-on therapy to targeted exercises, we focus on both pain relief and long-term injury prevention.

📞 Call (03) 9836 3688 or visit our website to book an appointment today.
🌐 https://canterburyhealthhub.com.au/contact-us

24/11/2025

5 Benefits of Sports Massage for Athletes 👐

Athletes know the importance of training hard, but recovery is just as essential for peak performance. Sports massage isn’t only about soothing sore muscles, it provides a range of benefits that help athletes move better, recover faster, and prevent injury.

☀️ Enhances Muscle Recovery
Sports massage increases blood flow and oxygen delivery to muscles, helping to remove metabolic waste and reduce post-training soreness. This means quicker recovery between sessions and improved performance.

☀️ Reduces Risk of Injury
By targeting tight or overused muscles, tendons, and ligaments, sports massage improves flexibility and reduces the likelihood of strains, sprains, and other common injuries.

☀️ Improves Range of Motion
Regular sports massage can help maintain joint mobility and muscle elasticity, allowing athletes to move with greater ease and efficiency.

☀️ Promotes Relaxation and Mental Focus
Beyond the physical benefits, sports massage also helps reduce stress and tension, improving focus, mental clarity, and overall wellbeing, which is crucial for competition.

☀️ Supports Long-Term Athletic Performance
Consistent sports massage helps identify and address areas of imbalance, tightness, or early-stage injury before they become bigger issues, supporting longevity in sports.

At Canterbury Health Hub, our team tailors treatments to each athlete’s needs, combining recovery, injury prevention, and performance support.

📞 Call (03) 9836 3688 or visit our website to book your sports massage and take your training to the next level.
🌐 https://canterburyhealthhub.com.au/contact-us

22/11/2025

Sedentary vs Active Lifestyle 🚶🏃

Many of us spend long hours sitting, at work, in the car, or relaxing at home. This sedentary lifestyle has become increasingly common, but it can take a toll on our physical and mental health.

The good news? Small, consistent steps toward a more active lifestyle can make a big difference to your overall wellbeing.

An active lifestyle doesn’t have to mean running marathons! Regular movement brings powerful health benefits, such as:

✨ Improved circulation and heart health
✨ Better flexibility, balance, and coordination
✨ Enhanced mood and reduced stress levels
✨ Stronger muscles and bones
✨ Better sleep and increased energy

Here's some tips to get moving every day

👉 Take regular breaks: Stand up and stretch every 30–60 minutes.
👉 Walk more: Choose stairs over elevators or take short walking meetings.
👉 Find activities you enjoy: Whether it’s yoga, cycling, dancing, or swimming, consistency is key.
👉 Set realistic goals: Start small, even 15 minutes a day adds up!
👉 Get professional support: If you’re returning to exercise after injury or inactivity, professional guidance can help you move safely and effectively.

📞 If you would like to start working towards a healthier and more active lifestyle, call CHH on (03) 9836 3688 or visit our website to book an appointment.
🌐 https://canterburyhealthhub.com.au/contact-us

20/11/2025

Suspect a Sprained Rib? Here's What to Do.

Rib pain that hits during a twist, cough, or awkward movement might be more than just a sore muscle, it could be a rib sprain. While less talked about than fractures, rib sprains can be painful and limiting.

Read our new blog written by Amber Garrett - Osteopath
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Rib pain that hurts during a twist, cough, or awkward movement might be more than just a sore muscle, it could be a rib sprain. While less talked about…

17/11/2025

10 Reasons You Should Visit Canterbury Health Hub 💚

At Canterbury Health Hub, your health and wellbeing are at the heart of everything we do. Whether you’re managing pain, improving movement, or simply prioritising your wellness, our multidisciplinary team is here to support you every step of the way.

Here are 10 reasons why CHH should be your go-to health destination:

1️⃣ Comprehensive Care: Access a range of services under one roof, including Osteopathy, Myotherapy, Remedial Massage, Dietetics, and more.

2️⃣ Experienced Practitioners: Our qualified team provides evidence-based, personalised treatments.

3️⃣ Flexible Appointments: Consultations available Monday to Saturday, with evening sessions for your convenience.

4️⃣ No Referral Needed: You can see most of our practitioners directly, no GP referral required (except for Veterans’ Affairs patients and Medicare Chronic Disease Management (CDM) plans).

5️⃣ Holistic Approach: We look beyond symptoms to address the root cause of your concern.

6️⃣ Specialised Care: Pregnancy and postnatal massage, chronic pain management, and tailored support for all stages of life.

7️⃣ Injury Prevention and Recovery: We help you move better, recover faster, and prevent future injuries.

8️⃣ Wellness Focused: Support for stress, sleep, nutrition, and posture to enhance your overall wellbeing.

9️⃣ Concession and Care Plan Rates: Accessible care for eligible patients and concession holders.

🔟 Trusted Local Care: Proudly serving the community with compassionate, professional healthcare.

📞 Call (03) 9836 3688 or visit our website to book your appointment and experience the CHH difference today.
🌐 https://canterburyhealthhub.com.au/contact-us

16/11/2025

Ergonomics for Children 🪑

When we think of ergonomics, we often picture office workers but it’s just as important for children! With more time spent studying, reading, or on screens, kids are increasingly at risk of developing postural issues, neck pain, and back discomfort. Setting up a supportive environment early can make a huge difference for their comfort and development.

Here are some simple ergonomic tips for kids 👇

✅ Desk and Chair Height
Their feet should be flat on the floor (or a footrest), and elbows should be at a 90° angle when typing or writing.

💻 Screen Position
The top of the screen should be at or slightly below eye level to avoid slouching or straining the neck.

📚 Encourage Movement
Kids should take breaks every 30–45 minutes to stretch, walk, or play.

🎒 Backpack Check
Keep bags light (less than 10% of body weight) and use both straps to distribute weight evenly.

🧍 Model Good Posture
Encourage upright sitting, shoulders relaxed, and feet grounded.

At Canterbury Health Hub, our Osteopaths and Myotherapists can assess your child’s posture, identify early signs of strain, and offer strategies to support healthy movement and spinal development.

📞 Call (03) 9836 3688 or book online at canterburyhealthhub.com.au

13/11/2025

Meet the Team ✨ Kat Trimble
Clinical Myotherapist & Remedial Massage Therapist

Kat is an enthusiastic and empathetic therapist, determined to provide the highest level of quality care to all her patients. Kat uses a wide range of techniques on people of all age groups, including soft tissue massage, dry-needling, joint mobilisations, MET and neural flossing. She particularly enjoys treating acute musculoskeletal injuries, shoulder and lower body conditions, general pain and stiffness, as well as implementing exercise and rehab programs. She prides herself on working together with her patient as a team on understanding their condition in detail and how she can tailor a treatment and management plan for an optimal outcome.

In her spare time, Kat enjoys hiking, take part in a yoga class and loves supporting her AFL team.

Book your session with Kat on Mondays, Thursdays or Saturdays to start your journey to better health.
🔗 https://canterburyhealthhub.com.au/meet-the-team/kat-trimble