PHYSIO BLOG

Focus on Shin Splints

Mon, 14 Oct 2024 04:35:50 GMT

What is it?

Shin splints, are a painful condition of the lower leg, also known as Medial Tibial Stress Syndrome, it is an overuse injury that causes pain along the inside of the tibia or shin bone. It is a common condition in runners, hikers and soldiers who march long distances.

What are the symptoms?

Shin splints are typified by persistent leg pain, usually the inside of the shin, halfway down the lower leg. The pain might be felt during exercise or directly after. Some people experience a dull ache over their shin that lasts for quite a while after exercise stops, while for others the pain may be sharp and fade quickly. The pain is often progressive, becoming worse with shorter distances. Eventually, shin splints can severely impact activity levels as the pain becomes too severe to continue exercising.

Shin splints can be extremely painful and very disruptive to activity levels. As the pain usually starts gradually and progresses many people find themselves unable to continue training, shin splints may also progress to stress fractures if not diagnosed early and managed effectively.

How does it happen?

Shin splints are predominantly seen in runners who increase their distances quickly, often while training for an event. Activities that require repetitive weight-bearing of any kind, such as marching or high impact sports have also been shown to cause shin splints. Although the pathology of shin splints is unclear, studies have been able to identify certain risk factors that may predispose someone to shin splints. These include;

An abrupt increase in activity level
Improper footwear and support
Higher BMI
Training on hard or uneven surfaces
Tight calf muscles
Flat feet
Increased external rotation range of the hips
Females are more likely to develop shin splints than males.
Prior history of shin splints
Wearing or having worn orthotics

How can physiotherapy help?

The first step for your physiotherapist will be to address any contributing factors and help to adapt your training program to a level that is optimum for you. A period of relative rest may be recommended along with a targeted strengthening and stretching program for any tight or weak muscles. Switching to low-impact activities such as swimming, cycling and yoga may also help to maintain fitness during recovery. Your running technique will be analyzed and any training errors may be corrected. When getting back into your training routine, it is usually recommended that distances are not increased by more than 10% per week as this allows the tissues of the body to react to the increased demands and adapt accordingly.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your injury.

How does it happen?

An abrupt increase in activity level
Improper footwear and support
Higher BMI
Training on hard or uneven surfaces
Tight calf muscles
Flat feet
Increased external rotation range of the hips
Females are more likely to develop shin splints than males.
Prior history of shin splints
Wearing or having worn orthotics

How can physiotherapy help?

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your injury.

Why Your Pain Is Not Improving

Mon, 09 Sep 2024 04:26:55 GMT

Most tissues in the body have healed completely in six to 12 weeks following an injury, however, many people have severe pain that lasts much longer than this. We know that the intensity of the pain you feel is not always associated with a similar amount of damage. In some cases, there can be a severe amount of pain with almost no detectable damage. With this in mind, we explore some reasons why your pain might not be getting better, long after the tissues have healed.

You’re afraid of the pain.

Pain can mean many different things, for some of us pain can affect our ability to work or can be a symptom of a serious disease. What you believe about your pain can either amplify or reduce the symptoms you experience. If you feel that every time you experience pain you are causing more damage, you will naturally pay more attention to this and your nervous system will amplify the signals in an attempt to keep you safe.

If you understand the cause of your pain and know that while there is discomfort, you are not in danger of causing more damage, often the pain will feel less severe. This is one of the benefits of seeing a physiotherapist after your injury as they can help you to understand your pain, giving you more control over your recovery.

You started moving differently after the injury.

Immediately after an injury, it’s natural to change the way you move to avoid painful movements. After a while, these changed movement patterns can become maladaptive and actually begin to cause pain and discomfort on their own due to the altered stress patterns placed on your body.

Correcting these adaptive movement patterns can often go a long way in reducing pain after an injury. You might not have noticed these changes and might need a physiotherapist to identify and help you to return to your usual movement pattern.

You have lost muscle strength since the injury.

While a certain amount of rest following an injury is always helpful, if we stop moving altogether, our muscles can lose strength. This can mean that our posture changes, we fatigue easier during our usual activities and that we are more susceptible to further injury. Less movement also means we actually focus on the pain more when it does happen. Physiotherapists are able to advise you on the right types and amounts of excercise for you in the period following your injury.

The pain has affected your lifestyle.

When pain affects your ability to sleep, work and even concentrate, it’s not surprising that this can have a negative affect on your overall wellbeing and mental health. This can create a negative cycle of anxitey and depression that perpetuates and increases the experience of pain. If your pain is really getting you down, speaking to a mental health professional can actually be a valuable part of your physical recovery

10 Facts About Tendons

Mon, 09 Sep 2024 04:24:01 GMT

Tendons are found all over the body and while you may know a little about them, you might be surprised to learn a few of these facts.

1. Tendons can be found at the ends of muscles. Tendons are simply connective tissues that attach muscles to bone and help them move our joints when they contract.

2. Tendons come in many shapes and sizes. While the most recognizable shape is the long thin kind (such as the Achilles tendon), they can also be flat and thin or very thick, depending on the shape of the muscle and attachment of the bone. A thin flat tendon is also known by the name aponeurosis.

3. Tendons are able to act like elastic bands, they can stretch and bounce back into shape. Like elastic bands, if too much force is applied they can stretch or tear.

4. Unlike elastic bands, tendons are living tissue and their properties are affected by many different factors. Seemingly unrelated things such as hormonal changes, autoimmune disorders and nutrition can all affect a tendon’s ability to withstand load.

5. Tendons don’t only attach muscles to bone, they can attach to other structures as well such as the eyeball.

6. Tendons can tear however; more often they are injured through overuse. Healing of tendons can be quite slow as they have less blood supply than other tissues of the body, such as muscles.

7. Tendons are mostly made of organized collagen fibres. Areas of tendon degeneration have been shown to have collagen fibres that are disorganised, with this area having less strength and elasticity.

8. The Achilles tendon is the strongest tendon in the body. This connects the large calf muscles to the back of the heel to point the ankle away from the body. Most tendons are simply named for the muscle they attach to, however the Achilles has it’s own name, named for the mythical Greek character who’s heel was his only point of weakness.

9. The smallest tendon is located in the inner ear, attaching to the smallest muscle in the body.

10. Tendons and muscles work together to move your joints and are called a contractile unit.

Focus on Osteoporosis

Mon, 09 Sep 2024 01:32:09 GMT

10 Facts About Tendons

Osteoporosis is a condition characterized by very low bone mass or density. This is caused by the body either losing too much bone, not making enough or both. Osteoporotic bones become weak and fragile and can break from small forces that would normally be harmless.

In osteoporotic bones, as well as loss of bone density and mass, there may also be abnormal changes to the structure of the bone matrix, which further contributes to the bone weakness.

Osteoporosis is an extremely common bone disease and women are more affected than men. As it is a progressive disorder that worsens with age, while the disease process might begin earlier, the effects are usually only noticed and diagnosed in people who are 50 years and older.

What are the Signs and Symptoms?

Often called a silent disease, many people with osteoporosis will have no idea that they have the disease, as there are no obvious symptoms. In fact, sometimes the first sign that an individual has osteoporosis is when the first bone is broken. Along with fractures, which are the most serious signs of this disease, osteoporosis can cause the upper back to become excessively hunched (itself often a result of spinal wedge fractures) and there maybe widespread pain as bony tissue is increasingly unable to withstand normal forces.

Fractures are a serious problem, especially in the elderly population. Bone breaks due to osteoporosis occur most frequently in the wrist, spine or hip. When the spine is affected by osteoporosis, people may develop a hunched or stooped posture, which can itself lead to respiratory issues and places pressure on the internal organs. Osteoporosis can severely impact a person’s mobility and independence, which can have a huge impact on quality of life.

What Causes It?

As this is primarily a metabolic disorder, there are a variety of things that can cause osteoporosis if they either interfere with the body’s ability to either produce bone tissue or encourage excessive breakdown. This can be anything from gastrointestinal conditions that prevent absorption of calcium, lack of dietary calcium or low levels vitamin D, which is essential for absorption of calcium.

Certain medications may also cause bone loss especially if they are taken for a long time or in high doses. A good example is the long-term use of steroids. Although steroids are used to treat various conditions, it has been proven that steroids can cause bone loss and eventually, osteoporosis.

As bones respond to force and weight bearing by building more bone, having a sedentary lifestyle or doing activities with low impact can also lead to osteoporosis and this has been shown be an issue amongst professional swimmers and cyclists.

How Can Physiotherapy Help?

Physiotherapy can help you to improve your overall bone health, avoid or recover from fractures. Physiotherapy exercises can direct you to safely increase your weight bearing, which can help build bone mass. Balance training is also an important factor as this can reduce the risk of falls. Your physiotherapist can also educate you on how to adjust your lifestyle, at home or at work, to protect your bones and improve your posture.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual condition.

Spinal Stenosis

Fri, 24 May 2024 05:32:14 GMT

What is spinal stenosis?

The spinal cord, nerves and arteries are housed by the spine, which acts as a hard electrical casing to support and protect these vulnerable structures. The spine has a hollow column that allows the spinal cord to run from the brain to the rest of the body. At each spinal segment, nerves exit the spine and supply the tissues of the body. There is also an intricate network of small veins and arteries that provide blood to the spinal cord and vertebrae, providing them with the nutrients needed to operate.

Spinal stenosis is characterized by a narrowing of the spaces that house the spinal cord, nerves and blood supply. A variety of factors can cause spinal stenosis, however overwhelmingly it is caused by degenerative changes to the spine as we age. Many people over the age of 60 will have spinal stenosis; however, not all will have pain. Clinically, spinal stenosis is used to describe the painful symptoms of this condition rather than just the narrowing itself.

What are the symptoms?

Pain with walking or standing that radiates into the hips, thighs and even feet is the hallmark of spinal stenosis. Usually, this pain will be reduced with rest and forward movements of the spine. Spinal stenosis is a progressive condition and symptoms will gradually increase over time. The pain is often described as a deep radiating ache and can be associated with fatigue, heaviness, weakness and numbness. It can affect just one leg, however more often will be felt in both legs. There will often be associated back pain; however, leg pain is usually the most severe complaint.

How can physiotherapy help?

There are many conditions that need to be excluded before a diagnosis can be made. Your physiotherapist is able to conduct a thorough examination and accurately diagnose this condition. In some cases, imaging may be requested. As mentioned earlier, many people have stenotic spinal changes without symptoms. Surgery to decompress the restricted nerves and stabilize the spine are used in very severe cases.

For mild to moderate cases of spinal stenosis, physiotherapy can be extremely beneficial. Your physiotherapist can help you manage your pain through hands-on techniques and by providing a targeted exercise program based on biomechanical assessment. They are also able to help you to understand and manage your day in a way that helps to reduce flare-ups and maintain muscle strength.

If surgery is the right choice for you, your physiotherapist is able to guide you through this treatment pathway, helping you to prepare and recover from surgery to get the best outcome possible.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your condition.

Femoroacetabular (Hip) Impingement

Thu, 23 May 2024 22:49:26 GMT

What is it?

When the two surfaces of the hip joint move over each other, they usually move freely without any friction. If there is an alteration to either the socket part of the joint (the acetabulum) or the ball (the head of the femur), irritation may occur as the two surfaces move over each other. This is known as Femoroacetabular impingement, a common disorder of the hip, characterized by pain and stiffness.

Femoroacetabular impingement can be classified as cam, pincer or mixed. A cam FAI occurs when the femoral head junction is flattened or a small bump is present. Pincer type of impingement occurs when the acetabular rim extends slightly, causing the femur to be impacted. Cam impingement is more common in men while pincer impingement is more common in women. However, most cases of FAI (about 85%) are mixed, meaning they both have cam and pincer types of impingement.

What are the symptoms?

The most common symptom of FAI is pain located in the hip or groin when resting in certain positions or with specific movements. Some patients also report pain in the back, buttock or thigh. Other symptoms include stiffness, loss of movement range (particularly of the hip), locking, clicking or a feeling that the hip is about to give way.

Activities that cause the incongruous surfaces to move over each other repeatedly are naturally the main culprits for causing symptoms. These can include prolonged sitting, twisting, sitting with crossed legs, squatting and climbing stairs can all aggravate the pain caused by femoroacetabular impingement.

What are the causes?

There are many factors that may cause an individual to develop femoroacetabular impingement including;

Hip dysplasia or malformation during infancy/childhood
Repetitive stress on the hip
A femoral neck fracture that did not heal properly (malunion)
Small bony growths around the joint called osteophytes.
Normal anatomical variation

How can physiotherapy help?

Femoroacetabular impingement is a complex condition and researchers are still determining the best possible treatment. It is thought that untreated FAI can lead to osteoarthritis of the hip down the track and there are both surgical and non-surgical options for treatment. Conservative (non-surgical) management for FAI involves core stability training, strengthening exercises for the lower limb specifically the hip and postural balance exercises. This program aims to improve the hip’s neuromuscular function. A hydrotherapy program can also helpful as it reduces weight through the joint, making movements more comfortable. Lastly, a home exercise program is made for patients, so they can continue treatment at home. For many people, physiotherapy is enough to resolve their symptoms and prevent future problems, however others may require surgery.

With surgery, hip arthroscopy is the most common procedure for this disorder and is used to change the shape of the joint slightly so that there are no points of irritation with movement. After surgery, patients are usually referred to physiotherapy for rehabilitation.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual condition.

Can Poor Balance Lead To Ankle Sprains?

Tue, 26 Mar 2024 03:14:23 GMT

Ankle sprains are one of the most common sporting injuries and most people have experienced one at least once in their lifetime. While they are common, this doesn’t lessen their negative impacts. Surprisingly, having poor balance might be increasing your risk of ankle sprains. Here we discuss a few facts about balance and what you can do to reduce your risk of ankle injuries.

Why are ankles particularly vulnerable to injuries related to poor balance?

Our ankles have to support our entire body weight when standing on one foot. To provide us with agility as well as stability, our ankles have the ability to move from side to side as well as back and forwards. There is a complicated process constantly operating to keep your foot in the correct position while supporting all this weight, particularly with quick changes of direction, activities done on tiptoes, jumping and landing.

If the ankle rolls excessively inwards or outwards, the ligaments on the outside of the ankle can be damaged and torn. Balance is an important part of keeping the ankle in the correct alignment and not twisting too far to either side during challenging activities.

A study of high school basketball players by Timothy McGuine et al. in 2010 showed that students with poor balance were up to seven times more likely to sprain their ankle than students with good balance. Other studies have shown that balance training is an effective way of preventing falls in elderly populations.

Balance can vary from one leg to the other.

Most of us tend to favour one side of our body for all activities. This is more obvious in the upper body, with most of us identifying as either left or right handed. The same is also true for our lower body, with each of us favouring one leg over the other for balance activities. This can mean that one leg has better balance and strength than the other, leaving the other leg more vulnerable to injury.

Reduced balance can mean your body has to work harder to perform activities, with muscles activating in a less coordinated way. Improving your balance can also improve your body’s efficiency of movement, which can, in turn, improve your overalls performance without actually improving your muscle strength.

Balance can be trained rapidly.

Balance is one of the most overlooked dimensions of physical health however, the good news is that it can be improved relatively quickly. Do a quick check to see if you can stand on each leg for two minutes with your eyes closed. If this is difficult you might find that improving your balance is a great next step in your training program.

Your physiotherapist is able to identify any deficits in your balance is and is able to develop a training program for you to improve your balance. Come and see us for an appointment to see how we can help. None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Muscular Trigger Points

Tue, 26 Mar 2024 02:57:37 GMT

What Are They?

Muscular trigger points are better known to most of us as muscle knots and can feel like painful, hard lumps located inside muscles. These knots can both be painful to touch and refer pain in surrounding areas. It is thought that trigger points form when a portion of muscle contracts abnormally, compressing the blood supply to this area, which, in turn, causes this part of the muscle to become extra sensitive. Trigger points are a common source of pain around the neck, shoulders, hips and lower back.

What Causes Trigger Points?

Many factors can cause trigger points to develop; repeated stress, injuries, overuse and excessive loads are common examples. Inflammation, stress, nutritional deficiencies and prolonged unhealthy postures may also contribute to the formation of these painful areas. Generally speaking, muscular overload, where the demands placed on the muscle mean that the fibres are unable to function optimally, is thought to be the primary cause of trigger points. This is why you might notice trigger points in weaker muscles or after starting a new training program.

Signs and Symptoms

Pain caused by trigger points can often be mistaken for joint or nerve-related pain as it is often felt in a different location to the site of the trigger point. Trigger points feel like hard lumps in the muscles and may cause stiffness, heaviness, aching pain and general discomfort. They often cause the length of the affected tissues to shorten, which may be why trigger points can increase the symptoms of arthritis, tennis elbow, tendonitis and bursitis.

How Can Physiotherapy Help?

Your physiotherapist will first assess and diagnose trigger points as the source of your pain. If they feel that treatment will be beneficial, there are a variety of techniques that can help, including dry needling, manual therapy, electrical stimulation, mechanical vibration, stretching and strengthening exercises. While these techniques may be effective in treating trigger points, it is important to address any biomechanical faults that contribute to their development.

Your physiotherapist is able to identify causative factors such as poor training technique, posture and biomechanics and will prescribe an exercise program to address any muscle weaknesses and imbalances. If you have any questions about how trigger points might be affecting you, don’t hesitate to ask your physiotherapist.

The information in this article is not a replacement for proper medical advice. Always see a medical professional for an assessment of your condition.

What to Expect with Injury Healing

Tue, 06 Feb 2024 01:24:25 GMT

When injury strikes, the first thing that most of us want to know is ‘how long will this take to heal?’ Unfortunately, the answer to this can be complicated and requires at least a little understanding of how the different tissues of the body heal. Each of the tissues of the body, including muscles, tendons, ligaments and bone, heal at different speeds and each individual will have some variation on those times as a result of their individual health history and circumstances.

Understanding the type of tissue injured and their different healing times is an important part of how your physiotherapist approaches treatment and setting goals for rehabilitation. On an individual level, a patient’s age, the location and severity of the injury and the way the injury was managed in the first 48 hours all affect the healing times of an injury. Unfortunately, as we age, injuries do tend to heal more slowly than when we are young. Any medical condition that reduces blood flow to an area, such as peripheral vascular disease, can also reduce the body’s ability to heal at its usual rate.

There are some guidelines that can be followed when predicting how long an injury will take to heal based on the tissue type affected. Muscles are full of small capillaries, giving them a rich blood supply, and as such, they have a comparatively fast healing time with 2-4 weeks for minor tears. This time will be extended for larger tears and more complicated presentations.

Ligaments and tendons have less access to blood supply and injury to these tissues generally take longer to heal. Larger or complete tears of all soft tissues, may not be able to heal themselves and in rare cases, surgery may be required for complete healing to occur. Similarly, cartilage, the flexible connective tissue that lines the surface of joints is avascular, which means it has little or no blood supply. To heal, nutrients are supplied to the cartilage from the joint fluid that surrounds and lubricates the joint.

While the different tissues of the body all have different healing times, they do follow a similar process of healing with three main stages, the acute inflammatory phase, the proliferative stage and finally the remodelling stage.

The inflammatory stage occurs immediately after an injury and is the body’s primary defence against injury. This stage is identifiable by heat, redness, swelling and pain around the injured area. During this phase, the body sends white blood cells to remove damaged tissue and reduce any further damage. This stage usually lasts for 3-5 days.

The proliferation stage is the phase where the body starts to produce new cells. Swelling and pain subside and scar tissue is formed that eventually becomes new tissue. This stage usually occurs around days 7-14 following an injury.

The final stage, known as the remodelling stage is when the body completes healing with the reorganization of scar tissue and the laying down of mature tissue. This stage usually occurs roughly two weeks after the initial injury is sustained.

At each stage of the healing process, a different treatment approach is required and your physiotherapist can help to guide you through your recovery. Ask your physiotherapist to explain how your injury can be managed best and what to expect in your recovery process.

Golfer’s Elbow

Tue, 12 Dec 2023 02:13:09 GMT

Golfer’s Elbow (Medial Epicondyle Tendinopathy)

Golfer’s elbow is tendinous overload injury of the tendon on the inside of the elbow, usually due to overuse. As its name implies, it is a condition common in golfers. However, as with all sporting injuries, this condition can affect anyone. Golfer’s elbow is similar to Tennis elbow, occurring on the inside of the elbow rather than the outside.

What are the symptoms?

Typically, someone suffering from this condition will experience pain on the inside of the elbow, forearm and possibly extending down to the hand. The pain will be worst with activities that require gripping of the hand and movements of the wrist. Less common is the experience of pins and needles in the hand.

How does it happen?

The exact cause of this condition is unknown; however, it is generally thought to occur when the forces transmitted through the tendon become too great. This can be due to increased demands on the tendon or reduced quality of the tendon tissues.

As the tendon is attached to muscles that bend the wrist and provide grip strength, activities such as golf, rock climbing or manual work that involve gripping objects can easily create forces that damage the tendon.

Conversely, factors such as poor blood supply or simply the normal processes of aging can reduce the quality of the tendon. If the tissue is not functioning well, then even simple but repetitive movements in an office job can cause Golfer’s elbow.

There are a few other known contributing factors for Golfer’s elbow, such as poor posture, neck dysfunction, a recent change in activity and a history of trauma, such as a fall onto an outstretched hand.

What is the treatment?

Golfer’s elbow usually develops slowly, and healing can be a long process. The first step to effective treatment is accurate diagnosis, as many other conditions have similar symptoms and need to be excluded first by a medical professional.

Once a diagnosis of golfer’s elbow has been confirmed, treatment is aimed at allowing tissues to heal and regenerate. This will require a certain level of rest, and changes to the forces affecting the tissues, sometimes through bracing or taping.

Specific exercises have been shown to assist tissues in coping with and responding to load; these are called “eccentric” exercises. Other treatments include increasing blood flow to the area to promote healing. In chronic and severe cases, injections of corticosteroids are used, and in severe cases surgery may be undertaken.

The information in this newsletter is not a replacement for proper medical advice. Always see a medical professional for assessment of your condition.

Strengthen to Lengthen

Fri, 17 Nov 2023 05:32:50 GMT

Strengthen to Lengthen, Does It Work?

Improving flexibility by stretching is a core tenant of most exercise programs. We have all heard the adage to stretch and warm-up before exercise to help prevent injuries and there is no doubt that stretching can just feel amazing! It can be surprising to learn that sometimes, the answer to improving flexibility can actually come from strengthening muscles, not just stretching them.

Why is this?

The muscles of the body are primarily responsible for its movement. By contracting and shortening they move their attachments closer together or by relaxing they allow their attachment to move apart in a controlled manner. The stronger and more coordinated muscles are, the more efficiently muscles are able to move the body more precisely and against more resistance.

This likely comes as no surprise, however what you may not realise is that muscles also play a large role in providing stability to the body, particularly around the more flexible joints such as the hip and shoulder. If needed, they will often prioritise their role as stabilisers over that of movers.

What does that mean?

If muscles are too weak to allow safe and controlled movement when needed, they might ‘tighten up’ to provide the stability necessary to keep your body upright. The less movement through range, the less blood flow muscles will be receiving, which can also lead to reduced muscle health and greater risk of injury. Increasing the strength of muscles can allow them to relax and move more freely, improving flexibility.

One of the reasons why strengthening to improve flexibility may seem counter intuitive is because many of have experienced muscle pain and stiffness after a strength workout, which can add to the perception that strengthening muscles shortens them. This pain and stiffness is usually short lived, reducing over 48 hours as muscle tissues return back to normal.

Do any strengthening exercises work?

While improving strength and coordination may allow muscles to ‘relax’, there is one type of strengthening exercise that will actually physically lengthen muscles by creating new muscle cells. Eccentric exercises, or ‘controlled lengthening’ have been shown to have a very beneficial effects on muscle health, length and even improve tendon health. Having a targeted eccentric training program to strengthen muscles has been shown to improve flexibility and reduce injuries overall.

Ask your physiotherapist for tips on training muscles to their optimal health to promote flexibility. Your physiotherapist is able to assess any muscles for weakness and reduced length, giving you a targeted program to improve function and reduce injuries.

Tips For Optimal Stretching Results

Mon, 16 Oct 2023 04:27:34 GMT

How do you stretch properly?

While there are many benefits to be gained from effective stretching, employing an improper technique can actually result in injury. Here are some tips and guidelines for you to follow when stretching:

Warm up first with an activity such as walking (at least 5 -10 minutes).
Stretches should be pain-free. You should only feel tension or a tight feeling when stretching. If you feel a sharp pain, this means you're stretching too far and should relax a little.
Don't hold your breath while stretching; keep breathing to ensure the muscle tissues remain oxygenated during the stretch.
Stretch both sides. But, if one muscle is tighter than the other, focus on it more until they're both in the same range.
Avoid bouncing at the end of the stretch because it may lead to injury.
Hold stretches for 20-30 seconds, if not longer. A 10 second stretch is not always enough to achieve a lasting effect.
Repeat the stretch 3-5 times with intermittent rest periods in between.
Make sure your body is aligned properly and observe good posture.

When to Stretch?

Traditionally, stretching has been encouraged before and after any kind of physical activity. However, recent studies show that there is no discerning difference between whether you stretch before exercise/sports or not, both-in terms of performance and injury prevention. In some cases, researchers say that it's okay to omit the pre-event stretch since the post-event stretch is much more beneficial.

Some of our everyday postures and activities can lead to certain muscles becoming tight while the others sit in a lengthened position. These habitual postures that lead to muscle imbalances then become more and more difficult to correct over time. Many therapists will suggest that stretching all muscles generically isn’t as beneficial as identifying which of your muscles are abnormally tight and developing a targeted stretching regime.

Talk to your physiotherapist for advice regarding the best stretching program for your body type, posture and activity levels.

Five Reasons To See A Physiotherapist After An Injury

Fri, 15 Sep 2023 03:42:55 GMT

There is no doubt that the human body can be very resilient. Short of regenerating new limbs, our bodies are capable of recovering from large amounts of damage, including broken bones. With this in mind, many people are happy to let nature take it’s course following an injury, thinking that seeing a physiotherapist will only act to speed up already healing tissues.

The speed of recovery, however, is only one measure of healing and despite our bodies’ incredible capacity for repair; injury repair can be less than straightforward. Here are a few things about injury healing you may not have been aware of.

1. Scar Tissue is more likely to form without treatment.

Scar tissue can cause ongoing pain and stiffness in skin, muscles and ligaments. Physiotherapy can prevent excessive scarring from forming through advice regarding movement, massage and other hands-on treatment.

2. Your ability to sense the position of your body, known as proprioception, is often damaged after an injury and can be retrained.

Impaired proprioception is a major factor in re-injury. If you’ve ever heard someone say “my knee/ankle/shoulder still doesn’t feel 100%” then this could be why. The good news is that with a specific exercise program, proprioception can be improved and recovered.

3. Once healing has finished, your body may not be exactly the same as before.

Following an injury, ligaments may be lax, joints may be stiffer and muscles are almost always weaker. While the pain may be gone, there might still be factors that need to be addressed to prevent more complicated issues in the future.

4. You may have picked up some bad habits while waiting for the injury to heal.

While in pain, we often change the way we do things, this can lead to the development of poor movement patterns and muscle imbalances. Even though the pain has gone, these new patterns can remain and create further problems down the road.

5. Injuries don’t always heal completely.

On rare occasions, injuries may not be able to heal completely on their own. The most serious example of this is a fracture that cannot heal if the bone is not kept still enough. Other factors that may prevent an injury from healing include poor circulation, diabetes, insufficient care of the injury and poor nutrition.

Your physiotherapist can assess your injury and develop a treatment plan that will both restore you to the best possible function and prevent further injuries. None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Focus on Calf Tears

Tue, 29 Aug 2023 02:52:57 GMT

Focus on Calf Tears

What are they?

The calf muscles refer to a group of muscles at the back of the lower leg that act to point the foot away from the body and play an important role in walking and running. A tear or strain of these muscles occurs when some or all of the muscle fibres are torn or stretched. This is a common injury that can affect anyone from athletes to those with a more relaxed lifestyle.

How do they happen?

Calf tears are often caused by sudden, forceful movements or overuse of the calf muscles, leading to the rupture or strain of muscle fibers. Common mechanisms of injury are a quick take off during a sports match or simply going for a long walk when not accustomed. Factors that may increase the risk of a calf tear are previous calf tears that have not been fully rehabilitated, tight and weak calf muscles, poor balance and ill fitting footwear.

What are the symptoms?

Typical symptoms of a calf tear are sharp pain over the site of the tear, especially with movement, swelling, bruising, and difficulty walking or standing. The severity of the injury can range from mild muscle strain to a complete tear, which will determine the appropriate treatment approach.

How can physiotherapy help?

The first step in managing calf tears is accurate diagnosis by a medical professional, who is able to rule out other conditions that might mimic a calf tear. They can determine the extent of the damage and create personalised treatment plans based on the patient's specific needs. This ensures that the rehabilitation process addresses the root cause of the injury, leading to better outcomes.

Reducing pain and inflammation is important in the first one to two days following the injury. The muscle may need support during this time, depending on the severity. Over time as the swelling and inflammation subsides, your physiotherapist will help to address any factors that contributed to the injury such as muscle weakness or imbalance. Calf tears often lead to stiffness and limited range of motion in the affected leg.

Physiotherapists implement targeted stretching and range of motion exercises to restore flexibility and prevent the formation of scar tissue that may impede recovery. Gradually, the patient can regain the ability to move the calf muscle without pain or discomfort.

Rehabilitation past this point will progressively challenge the calf muscles without causing further damage. Strengthening these muscles not only aids in the healing process but also reduces the risk of future calf tears.

Proprioception, the body's ability to sense its position in space, is crucial for balance and coordination. Physiotherapy includes specialised exercises that enhance proprioception and balance, reducing the likelihood of re-inury. This aspect of rehabilitation is especially important for athletes and active individuals who need to return to high-intensity activities safely.

None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual condition.

Frozen Shoulder

Fri, 14 Jul 2023 05:42:43 GMT

What is frozen shoulder?

Frozen Shoulder (also known as Adhesive Capsulitis) is a condition that affects the shoulder joint with no apparent (idiopathic) cause. It is characterised by severe pain and stiffness of the shoulder. The shoulder capsule thickens due to lack of synovial fluid, which leads to tightness and stiffness. Frozen shoulder occurs most frequently between the ages of 40-60 years old and affects more women than men.

How does it happen?

The cause of Frozen Shoulder is still unknown, however some risk factors have been identified that increase your chances of developing the condition including diabetes mellitus, stroke, shoulder injuries and immobilisation.

The hallmark sign of Frozen Shoulder is being unable to move your shoulder even with the help of other people. This is particularly noticeable when moving the arm away from the body. Physicians may ask you to undergo investigations such as X-ray and MRI, however frozen shoulder doesn’t tend to show up on imaging.

What are the symptoms?

Frozen Shoulder has three stages:

Freezing (Painful stage) – lasts from six weeks to nine months; patient has a slow onset of pain (usually pain at rest), and the shoulder starts to experience limitation of motion
Frozen (Adhesive stage) – lasts from four to six months; pain begins to diminish (the shoulder is still usually painful with movement), of the shoulder getting stiffer, and activities of daily living are affected).
Thawing (Recovery stage) – last six months to two years; shoulder’s normal range of motion is slowly returning to normal

How can physiotherapy help?

Though Frozen Shoulder is a self-limiting condition, an important part of physiotherapy management is the prevention of related neck and shoulder issues secondary to the original problem. As you can imagine, frozen shoulder can be extremely debilitating and many adaptations occur in the surrounding musculature. Physiotherapy also acts to reduce pain throughout phases one and two, while restoring joint movement as the joint moves through the painful phase. This is done through a variety of treatments, including heat, stretching, joint mobilisation, range of motion exercises to improve shoulder’s motion and resistance exercise to strengthen, you will also be given a home exercise program. Recovery time varies with every patient. If you’re working hard to regain your normal shoulder function, you’ll be rewarded with a faster recovery.

Medical management includes medications and corticosteroids, joint manipulation while under anaesthetic and/or surgery, however at this point nothing has come close to providing a consistent and simple cure.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual condition.

Fibula Fractures

Fri, 16 Jun 2023 06:35:51 GMT

Fibula Fractures

What are they?

The lower part of the leg, from the knee down to the ankle, consists of two long bones that sit side by side: the thicker Tibia and the thinner Fibula. The bones are joined together by thick fibrous connective tissue called a "syndesmosis" and are firmly adhered to each other with just a small amount of movement between them, allowing for a small amount of rotation of the ankle.

A fracture of the fibula occurs when the bony tissue is disrupted or broken. It is a common injury and can occur at any part of the bone, depending on the mechanism of injury or the state of the bone.

How does it happen?

A fracture of any bone can occur when the force applied to any point exceeds the strength of the tissue at that point. However, as with all fractures, there are common patterns that are seen based on structural points of weakness in the bone and common patterns of movement. A few common ways that the fibula is broken are;

Blunt force:

If something hits the bone hard enough, it will break on impact. This could include being hit by a ball hard enough or being hit by a car, as this is the site where a car's bumper would reach. Impacts like this that have enough force will often break both the Tibia and the Fibula at the same time. Skiing accidents where skis hit something suddenly or get stuck can also cause the bones to break at the level of the ski boots.

Ankle Sprain:

When it comes to the fibula, the most common reason for the bone to be broken is during a severe ankle sprain. The ligaments that attach the outside of the foot to the fibula are so strong that when you twist your ankle badly enough, sometimes it is the bone that breaks. This is one of the most commonly missed injuries, partly because the fibula is not a weight-bearing bone. This means that after the initial pain and swelling have subsided, you can still walk on your foot without pain stopping you. It is important to have any severe ankle sprains imaged by X-ray to rule out any fibula fractures.

What are the symptoms?

In some cases, the symptoms of a fibula fracture will be unmistakable, with severe pain. Sometimes the skin will be broken and there will be bleeding. If the bone has been moved from its usual position, there will be a deformity under the skin. For smaller, displaced fractures, there will be pain over the bony aspects and a constant, deep pain that is worse when weight-bearing.

What is the treatment?

Physiotherapists are often the first to notice fractures caused by ankle sprains. Once a fracture has been confirmed, your medical team will decide on the best course of action to allow the bones to heal. This might include surgery to pin the bones together, casting or the use of a moon boot. Following a period of immobilisation, your physiotherapist can help you rehabilitate the surrounding tissues. This will include muscle strengthening, joint mobilisation, balance and control retraining, and a stretching program.

None of the information in this article is a replacement for proper medical advice. Always seek medical professional advice for your condition.

Focus on Metatarsalgia (Pain in Ball of Foot)

Mon, 08 May 2023 06:09:32 GMT

Focus on Metatarsalgia

What is Metatarsalgia?

Metatarsalgia is a medical term used to describe pain that occurs in the ball of the foot. This occurs due to rubbing of the long bones of the foot, called metatarsals, causing inflammation. Build-up of inflammation in the ball of the foot compresses the small nerves that run between the toes and along the foot. Inflammation and compression of these small nerves is painful.

The pain can involve one or more joints of the foot including the big toe, second toe and third toe. It is unlikely to include the fourth or fifth joints. On occasion, the pain may involve the entire foot, or larger parts of the foot. The pain or symptoms may be made worse when bearing weight through the foot, such as walking or running. In severe cases, just standing or even wearing tight footwear can affect the foot.

How does it happen?

Metatarsalgia can be caused by a number of things. An abrupt change in the posturing of the lower back or pelvis may alter the way the foot is loaded, and cause rubbing of the long bones. Altered loading of the foot may also be caused by arthritic conditions that affect the knees, hips or pelvis.

Unavoidable factors, which may lead to the development of metatarsalgia, include increased age, and the physical shape of the foot and toe. As your body ages, the ligaments of the foot may loosen or weaken. Therefore, the bones of the foot move differently leading to altered positioning and loading of the foot.

Avoidable factors, which may lead to the development of metatarsalgia, include wearing inappropriately fitting footwear, and the type of exercise performed. Metatarsalgia is more highly associated with high-impact-type exercise such as running or gymnastics.

How can Physio help?

Your physio will determine the cause of the metatarsalgia pain and assist you with adapting your posture or improving the loading pattern of your foot. You may be advised to unload the foot by reducing or stopping exercise, changing the shoe you wear, or strengthening certain muscles in your legs.

Electrotherapeutic modalities such as icing, ultrasound or interferential therapy may be of assistance to reduce pain and inflammation in the beginning stages of treatment as well.

None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your condition.

Positional Vertigo

Mon, 08 May 2023 06:09:30 GMT

Positional Vertigo

What is it?

Vertigo, the feeling that you are moving even though you aren’t, is an unpleasant yet common experience caused by a variety of conditions. It may surprise you to learn that in some cases your physiotherapist is actually able to treat vertigo.

The process of telling whether we are moving or still involves many parts of the nervous system, including the inner ear. The vestibulocochlear nerve sends information about head movement to the brain, where it is processed. However, certain conditions can disrupt this process, causing the brain to perceive movement when there is none. Physiotherapists may be able to help with a specific type of vertigo called Benign Paroxysmal Positional Vertigo (BPPV).

What are the symptoms?

BPPV, also known as positional vertigo, causes dizziness only when the head moves in certain positions or directions. People with BPPV often experience dizziness and nausea when rolling over in bed or looking upwards, as well as lightheadedness and disturbance of balance. While BPPV can occur for no reason, it is often seen after a recent head trauma, respiratory infection, or airplane travel, as these conditions can disrupt the inner ear's normal function.

How does it happen?

The symptoms of BPPV can be explained by a disruption in the signal sent by the semi-circular canals of the inner ear to the brain. These canals are positioned in different directions and filled with fluid. As the head moves, the fluid in each canal moves differently, depending on the head's orientation. Receptors pick up this movement direction and speed, sending the message to the brain. However, sometimes small calcium crystals in the utricle, where the three semi-circular canals meet, can become dislodged and move into the semi-circular canals, disrupting the fluid and obscuring the messages to the brain.

What is the treatment?

If your doctor has diagnosed you with BPPV, they or your physiotherapist can show you a series of movements to help dislodge the calcium crystals and move them away from the semi-circular canal. You may also be asked to perform exercises to prevent the crystals from returning. Usually, only one or two treatments are needed for symptom resolution, although some cases may require more.

If you think you have vertigo, it is important to be assessed by a medical professional, as there are many conditions that can cause these symptoms and correct diagnosis is necessary before treatment. None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your condition.

What Causes Joint and Muscle Stiffness?

Thu, 02 Mar 2023 04:57:29 GMT

Joint and muscle stiffness can be felt in any part of the body. While it may be accompanied by pain, this is not always the case and can have many different causes. Feelings of stiffness can be easy to ignore, however, they can be a sign that you are at increased risk of injury or pain. Here are a few reasons why you might be feeling a little bit less flexible.

Muscle Weakness

Muscle stiffness can be a sign that strength is missing. Our body will prioritise stability over flexibility if our muscles don't have the ability to provide both. This means that your muscles will be a bit tighter and stiffer to compensate for any weakness. If you are feeling a little tight and sore, your physiotherapist can help to identify any muscles that maybe need strength targeting to help with feelings of tightness.

Delayed Onset Muscle Soreness (DOMS)

Many of us are familiar with post-exercise pain and stiffness. This is a somewhat protective mechanism to help you recover from a bout of increased exercise. This kind of stiffness will be present in muscles that have been used recently and usually lasts for just a day or two. This kind of stiffness usually goes away on its own, although it can be quite uncomfortable, this is usually nothing to be too concerned with. Your physiotherapists can help you with tips to avoid DOMS in your regular workouts.

Lack of movement

Along with muscle weakness, inactivity can lead to joint stiffness. Joints need to move through their full range regularly to maintain their flexibility, as anyone who has kept their joints still in a cast will know. Lack of movement can lead to a reduction of blood flow and nutrients also impacting joint health. Your physiotherapists can help you to identify any joints that are not moving well and advise you on how to restore joint flexibility. Activities such as Pilates aim to help you move all of your joints through their full range safely and maintain flexibility.

Arthritis

Stiffness is the hallmark of arthritis, often noticeable as increased stiffness on waking that progresses gradually over time. Pain and stiffness caused by arthritis can often be helped by a targeted muscle strengthening program to help support the joints.

Speak to your physio about any tightness or inflexibility and see how they can help you feel your best.

Growing Pains

Wed, 22 Feb 2023 05:51:35 GMT

Are growing pains real?

The short answer is that yes, growing pains are a real and usually harmless part of childhood. Though poorly understood, they are recognized as a common phenomenon occurring most often between the ages of 3 and 12. The pain is commonly felt in both legs, particularly at night with no clear cause of pain. As yet no one is able to explain why they happen but growing pains are thought to be a normal response of a growing body as it adapts to new heights, sizes, strengths and skills.

Does this mean I can ignore my child's pain?

Not so fast. While growing pains are harmless and usually transient, there are many childhood illnesses and conditions that do require professional assessment and, if left untreated, can cause serious harm. These include but are not limited to; Juvenile arthritis, childhood cancers (which often first present as knee or jaw pain), developmental hip dysplasia (abnormality of the hip joint), Perthes disease and a variety of other musculoskeletal disorders.

While it’s true that children are generally more resilient and heal well, they are also vulnerable to injuries just like adults. All serious strains and sprains should be rehabilitated correctly to ensure no long-term problems occur down the track. Many childhood pains can also be relieved with physiotherapy in the short term even if the child will eventually grow out of the pain.

How can I tell if pain is abnormal?

Unfortunately, unless you are a trained professional you won't be able to tell. If there is any doubt in your mind always contact a physiotherapist or doctor. Many clinicians have great respect for a parent’s intuition and acknowledge that parents are usually very good at knowing if something is wrong with their child.

Even if you’re sure nothing is wrong, there are a few signs and symptoms that you should take particular notice of. pain that is severe, pain that occurs suddenly without an obvious cause, pain that is one sided, pain that affects your child’s activity levels, causes a limp or is associated with signs of general illness/fever.

Constant, severe and unrelenting pain is a serious sign that should be investigated at any age. If you’re worried, the first step is to consult a physiotherapist or general practitioner.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your injury.

Should You Have a Joint Replacement?

Wed, 11 Jan 2023 03:37:04 GMT

One of the most impressive healthcare developments in history is the humble joint replacement. Many people are able to take a joint that is extremely painful and dysfunctional and give it a whole new lease on life.

The improvements in this surgery over the last few decades have meant that success rates for joint replacement surgery, particularly hip and knee replacements are even higher than ever. If you are struggling with joint pain related to arthritis, it can be difficult to know when to make the move. Here are a few things to consider before going for that surgical consult.

Don't assume pain is permanent once you hear the word arthritis

Pain is a complex beast and is usually never caused by one single thing. Most people will have some amount of arthritis in their joints past the age of 50, whether or not this is what is causing your pain will be unclear without first seeking physiotherapy treatment.

Many people have some level of degeneration in their joints without experiencing much discomfort at all. It's possible that an analysis of biomechanics, strengthening and manual therapy could all improve your symptoms significantly, even if osteoarthritis is present.

A trial of physiotherapy treatment is recommended before surgery in most cases.

Pre-surgical strength and fitness are important

This means two things, first of all, your strength or exercise program before surgery will set you up for much better results. The second thing is that choosing when to have the surgery means not necessarily waiting until the pain is unbearable before going ahead, as time spent in significant pain can reduce your overall strength and fitness while also putting more stress on other joints.

Research the risks and side effects

While surgical outcomes are continually improving, no surgery comes without risks and some people will have ongoing pain and stiffness even after their surgery. It is important to make an informed decision about when and if you should have a joint replacement.

If you are considering a joint replacement, speak to your physiotherapist about all the ways they can support you through your journey and help you come to an informed decision about what is right for you.

None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Focus On Improving Your Posture

Fri, 09 Dec 2022 06:05:43 GMT

For most of us, screen time and sitting go hand in hand and both are only increasing as our lives move online. While short periods in any posture aren't harmful, a lack of movement combined with long periods spent in hunched positions can lead to spinal pain, headaches and even shoulder pain. If you're noticing yourself needing to spend more time in front of a screen, here are a few tips that can help you to keep flexible and avoid pain.

Set movement breaks

Posture in itself isn't always a problem. Spending long periods of time in these postures without taking breaks is a little more problematic. When your body is so used to one position, muscles may become shorter and joints a little stiffer, making it harder to move out of this posture and cause pain and discomfort.

You can break up your day by setting a timer to move and take a break every 20-30 minutes. Using these short breaks for movement is a great way to both help focus at work and keep your body more flexible.

Setup your work and home environment properly

Adjusting your work station or setting up a place to relax at home where to you can avoid a hunched posture can help you to reduce time in the same posture. Your physiotherapist can give you tips for how to setup your home and office environment correctly.

Take stock of your time spent sitting

Time in the car, time on your computer and time on the couch can all quickly add up without you realising. By accounting for the amount of time you spend sitting, you can find more ways to move. For example, if you notice that you're sitting down as soon as you get home, try swapping out watching an episode to relax for a walk while listening to a podcast.

Ask your physio for specific stretches

If you can identify the posture you spend the most time in, your physio can help you to develop a specific exercise and stretching program to counteract these positions most directly and keep you strong and flexible.

None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Whiplash – Physiotherapy Can Help

Fri, 09 Dec 2022 05:39:04 GMT

Whiplash associated disorders (WAD) is the term used to described injuries sustained as a result of sudden acceleration-deceleration movements. The most common causes are incidents like a car accident or a recreational activity accident involving high velocity impacts. The most common direction that causes injury is a hyperextension into full flexion type movement.

People with WAD usually present with a combination of the following symptoms:

Reporting head or neck trauma
Localised neck pain which may refer to the upper traps, shoulders and upper/mid back
Limited neck range of motion, stiffness or sharp pain
Edema, paresthesia, numbness
Nausea, headache, breathing difficulties
Dizziness, vertigo or disorientation
Bite problems or TMJ Pain
Symptoms may appear immediately or can be delayed by days or weeks

There are various grades of severity of WAD:

Treatment:

Evidence-based treatment protocols show that a multifaceted approach gives people the best outcomes from WAD. Physiotherapists are well placed to deliver these treatments effectively to patients. Treatment will be individualised based on your particular presentation and circumstances but will include a selection of the following:

TAILORED Advice and Education is essential. Each patient is different and requires specific points driven home. Reassurance
Staying active (within pain tolerances)
Maintaining normal life activities
NOT limiting ROM with bracing
Maintaining a positive mindset
Shifting focus to function rather than symptoms
Start SIMPLE – Make sure the ‘simple’ exercises and treatment options form the foundation of their care and then build from there.
Exercises including - Cervical flexor and extensor strengthening and endurance, Cervical ROM, Low load isometrics, Postural endurance, Scapula setting and stabilization, Coordination & Balance
Cervical and Thoracic segmental manual therapy
Thoracic Manipulation
Kinesio Taping
Trigger point needling
Resources – The patient should be an active participant in their recovery. Utilise Whiplash resources to reinforce and guide the patient through their journey.
The use of Outcome Measures – e.g. NDI, WhipPredict, PSFS, ROM

Painkillers and pharmaceuticals are not the main component for recovery:

Grade 1 = Simple Analgesics
Grade 2 & 3= Non-opioid Analgesics and NSAIDs – Limited to 3 Weeks
Acute Grade 2/3 with VAS >8 = Opioid Analgesics
Psychopharmacologic drugs NOT recommended for any grade

In fact much of the academic literature suggests that exercise-based therapy gives people suffering from a WAD injury the best outcomes. Physiotherapists are experts at providing this tailored exercise based approach.

For any advice, treatment or other questions relating to your Whiplash injury contact Orion Family Physio. The team of Physio’s have a significant amount of experience in diagnosing and treating shoulder pain and related conditions.

References

Exercise therapy for whiplash-associated disorders: a systematic review and meta-analysis. Bruno Chrcanovic, Johan Larsson , Eva-Maj Malmström , Hans Westergren and Birgitta Häggman-Henrikson. Journal Scandinavian Journal of Pain
Acute whiplash associated disorders (WAD) Khushnum Pastakia and Saravana Kumar. Open Access Emerg Med. 2011; 3: 29–32. Published online 2011 Apr 27. doi: 10.2147/OAEM.S17853
New whiplash guidelines for physiotherapists. Dr Trudy Rebbeck and Professor Michele Sterling. Published in InMotion, October 2016
The Motor Accident Insurance Commission (MAI C), Whiplash injury recovery: a self-help guide. Emeritus Professor Gwendolen Jull and Professor Michele Sterling from the University of Queensland.

Common Myths About Back Pain

Thu, 17 Nov 2022 04:09:37 GMT

Low back pain is one of the most common conditions treated by physiotherapists and if you are unlucky enough to have been a sufferer, you know that severe back pain can take over your life. With improved understanding, health professionals have come to identify some common myths about back pain that are inaccurate, misleading or even counterproductive.

Myth #1 – Discs can ‘slip’ out of place

Sitting between the vertebrae of the spine are soft discs that provide flexibility and shock absorption to the spine. In the past, many health professionals including doctors and physiotherapists told patients that these discs had ‘slipped’ as a way of explaining their pain to them. While this was helpful to some extent, it is not entirely accurate, as these discs are actually very secure and rarely, if ever 'slip' out of place. Discs may bulge slightly or in some cases tear, however more often than not these injuries will heal without any permanent damage and exist in many people without causing any pain at all. Thinking that a part of your spine has permanently ‘slipped’ out of place can cause you to move differently, which can create more pain and dysfunction in itself.

Myth #2 – If you have low back pain, you should stay in bed

When back pain strikes, our natural instinct is to rest, avoid movement and wait for the pain to pass. However, studies have shown that being active and performing targeted, gentle exercises can help improve low back pain. In fact, our impulse to stop moving and protect our spines can actually cause abnormal movement patterns and stress, leading to ongoing pain after the original injury has healed. If you are unsure of what kind of exercises you should be doing, your physiotherapist can help guide you with a targeted exercise program.

Myth #3 – Severe pain means severe damage

Pain that is severe, and strikes suddenly, without warning can be a very scary experience. If this happens to you, you could be forgiven for assuming you must have sustained a very serious injury. The fact is, however, that the spine, being surrounded by nerves is a particularly sensitive area of the body and pain in this area can be very strong without significant damage. A small ligament sprain or muscle tear can actually cause a large amount of pain and it is common for severe pain to settle down quickly, even disappearing within a few days. In many cases, symptoms that last for longer than 2-3 weeks are caused by changes to your movement patterns in response to this pain and not the original injury itself.

If you are suffering from back pain, the best person to see is your physiotherapist . They can help you to recover without any complications or side effects and help you safely return to your usual activities while also ruling out any serious damage that might need further investigation.

None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Three Ways to Help Keep Kids Active

Mon, 10 Oct 2022 00:43:01 GMT

We know many of the habits that shape our adult lives are set in childhood. Physical activity is important for a growing body as movement and weight bearing have a large impact on bone strength, muscle and tendon health. Here are some tips to make sure your child is staying as active as possible.

1. Find an activity that suits your child.

Children who are coordinated and excel in competition may find team sports both increase their self-esteem as well as keep them fit. For other children, being a part of a team can be uncomfortable.

Less competitive children may prefer a sport where success measured by improving on their own performance, rather than being compared to other children. Surfing, yoga, martial arts, dancing or gymnastics may be activities that suit your child if competitive and team sports cause them to be discouraged.

2. Do get injuries checked out by a professional and invest in proper rehabilitation.

While children do bounce back quickly from injuries, they also may have difficulty expressing pain and discomfort. A niggling pain that won’t go away may cause your child to say “I don’t like sport” rather than realising that they are in pain.

Some children may retain worries that they will hurt themselves again because of a previous injury and avoid exercise. Your physiotherapist can help to identify any issues that your child is having and help to resolve them.

3. Set fun and challenging goals for them to complete during their daily routine.

As less children are walking and riding to school, try to find ways to fit extra activities into the day. Some fun examples include running a daily long jump competition in the back yard or adding a routine of age appropriate exercises, such as star jumps, hopping, balancing and running on the spot. You can make these exercises part of the night or morning ritual, just like brushing your teeth.

Talk to your physiotherapist for more tips on how to increase your child’s activity levels. Finding an activity that matches your child’s age level is key to keeping them engaged and active.

None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Can Physiotherapy Help Osteoarthritis?

Sun, 09 Oct 2022 23:38:40 GMT

A diagnosis of osteoarthritis (OA) for joint pain can be a great cause of distress. Many people believe that if you have arthritis your pain is not able to improve and will deteriorate until a joint replacement can be performed. The truth is much more complicated, largely due to our bodies’ incredible ability to adapt and change.

Physiotherapists have always known that the pain and disability that comes with arthritis can be improved with a closely targeted exercise program. In some cases, the pain that is attributed to OA is actually due to a different, entirely treatable cause. In other cases, strengthening the musculature around the painful joint can have a significant effect by providing the joint with extra support.

The way we move is often affected negatively by pain and this in itself can create changes to biomechanics that can further contribute to pain. In many cases, surgical intervention is the best choice for treatment and can have incredible results. However, there is a strong case for seeking physiotherapy treatment first to see if you can achieve the same results without surgery. Even if you do choose to go ahead with surgery, working with a physiotherapist beforehand can provide better outcomes.

Physiotherapists are highly skilled at identifying exactly what is causing your pain and helping you reach the highest level of function. While exercise is a very powerful treatment, it’s not that any exercise will take away any pain.

To be effective, you will need to have a full assessment and a personalized treatment program created by your physiotherapist. This can involve identifying weak muscles, limitations in flexibility, finding painful trigger points, restoring movement to stiff joints and providing biomechanical assessment to make a combination of changes that can make a large difference to your pain and activity levels.

Your physiotherapist can also identify any external factors that may be contributing to your pain. Such as unsupportive footwear, workplace set up etc. Talk to us to see how we can help you manage your osteoarthritis.

None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual condition.

Physio Tips For A Comfortable Sleep

Sun, 31 Jul 2022 23:41:24 GMT

For most of us, the hours we spend sleeping are simply a time for rest and recovery. However, you might be surprised to learn that your sleeping position can have a significant impact on your body, particularly if you already have an injury. Here are some tips from your physiotherapist to help to stay pain free overnight.

Back Pain Tips

For sufferers of back pain, finding a comfortable position at night can be difficult. Ideally, the natural curves of the spine should be maintained and supported throughout the night. Ideally, your body should be held in a position of minimal stress while sleeping. This means that all your joints and muscles are resting in a neutral position

A mattress that is too soft might feel comfortable to begin with, but over time will let you sink too much, meaning the curve of the lower spine will be lost. Waking up with a stiff spine could be a sign that you are using the wrong mattress. A mattress that is too firm can also mean your spine is held in a flattened position throughout the night, which is both uncomfortable during the night and when you wake up.

For many people, sleeping on their side keeps their spine in a more natural alignment than when sleeping on their back. If you do sleep on your back, placing a pillow under your knees can help to maintain your lumbar spinal curve throughout the night. This can also help to reduce hip and knee pain.

Neck Pain Tips

The neck is often the most vulnerable part of the body if your sleeping setup is not ideal. Side sleepers may let their neck fall excessively to the side with a pillow that is too low or have their neck elevated too much by having their pillows too high.

If you find yourself putting your arm under your pillow while you sleep, it is likely that your pillow is too low. Having your shoulder in this position overnight can put unnecessary stress on the structures in the shoulder joint and should be avoided if possible. Stomach sleeping can also put additional pressure on your neck as it is turned to the side for long periods.

Hip Pain Tip

Side sleepers often spend their nights with one leg crossed over their body. This can place extra pressure on the structures on the side of the hip, such as tendons and bursa and can impact the health of these tissues as the compression can reduce the blood flow to the area. Placing a pillow under your knee while sleeping on your side can help to maintain a neutral alignment of your hip.

Speak to your physiotherapist for more advice on how to improve your sleeping posture and find out if your sleeping setup is right for you.

Common Running Injuries

Sun, 31 Jul 2022 23:24:20 GMT

Running is a great way to stay in shape, manage stress and increase your overall health, however, it’s not without its drawbacks. While being a low-risk activity, there are a few injuries that commonly affect runners. As running is a repetitive impact activity, most running injuries develop slowly and can be difficult to treat. Here are three of the most common conditions faced by runners.

1. Runner’s Knee:

Runner's knee is a persistent pain on the inside of the knee caused by the dysfunctional movement of the kneecap during movement. The kneecap ideally sits in the centre of the knee and glides smoothly up and down as the knee bends and straightens, in a process described as tracking. If something causes the kneecap to track abnormally, the surface underneath can become worn, irritated and painful. The pain might be small to start with, however, left untreated, the runner’s knee can make running too painful to continue.

2. Shin Splints:

Shin splints is a common condition characterised by a recurring pain on the inside of the shin. While the cause of this condition is not always clear, it is usually due to repeated stress where the calf muscles attach to the tibia (shin bone). Why this becomes painful is likely due to a combination of factors that can be identified by your physiotherapist to help you get back on track as soon as possible.

3. Achilles Tendonitis:

The Achilles tendon is the thick tendon at the back of the ankle that attaches to the calf muscles. The amount of force that this tendon can absorb is impressive and is vital in providing the propulsive force needed for running. If the stresses placed on the tendon exceed its strength, the tendon begins to break down and become painful.

Your physiotherapist is able to assess any factors that may contribute to this issue, including footwear, training errors and any biomechanical concerns.

The information in this newsletter is not a replacement for proper medical advice. Always see a medical professional for an assessment of your condition.

AC Joint Sprains

Fri, 25 Mar 2022 04:36:36 GMT

(Separated shoulder)

WHAT IS IT?

The AC (acromio-clavicular) joint is a thick fibrous joint that connects the top of the shoulder blade to the outer end of the collarbone. The joint is required to be strong and supportive and is the primary way in which weight-bearing forces are transferred from the upper limb to the rest of the skeleton. The joint is connected by three strong ligaments, the Acromioclavicular, Corococlavicular and Corocoacromial ligaments.

HOW DOES THIS INJURY OCCUR?

The primary mechanism that will cause this joint and its ligaments to be injured is a force that separates the shoulder away from the collarbone, usually in a downwards direction. This can occur from a fall into the ground where the top of the shoulder hits the ground first, a rugby tackle or a fall onto an outstretched hand. As with all injuries, there are many variations in severity and a grading system has been developed to classify AC joint injuries.

WHAT ARE THE SYMPTOMS?

After an AC joint injury, there is usually immediate pain on the top of the shoulder, swelling and bruising. There is often loss of movement of the shoulder and pain from putting weight through the arm or carrying heavy objects. In severe cases, there is a visible lump on top of the shoulder, known as a ‘step deformity’, which is where an obvious height difference can be seen between the top of the shoulder and the collar bone. There is frequently pain felt when reaching across the body, as when putting on a seatbelt.

To confirm the diagnosis, your physiotherapist can perform some clinical tests and an X-ray can help to grade the severity of the injury. The classification that would be given to you by your physiotherapist or doctor help to determine the optimal course of action for each injury based on current research and available techniques.

There are different classification systems, some use four grades and the other six. Injuries with a smaller number of ligament fibres being torn are given a lower grade classification, going upwards as further damage is incurred. Injuries classified as higher grades will require surgical repair.

HOW CAN PHYSIOTHERAPY HELP?

The role of physiotherapy, in this case, is to ensure the joint is supported and given a chance to heal naturally while maintaining the strength and normal movement of the shoulder girdle. This is done initially by providing support to the joint. You may need to have your arm supported in a sling or brace for some of this time and your physiotherapist can show you some taping techniques to add support.

Most AC joint sprains take six weeks to fully heal, although many patients report shoulder problems in future years. For this reason, a comprehensive rehabilitation program is very important. More severe sprains are often treated with surgery to stabilise the joint and treat any possible fractures. Surgical repair will also require a proper rehabilitation program.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your injury.

Your Body After a Chest Infection

Tue, 22 Feb 2022 06:08:52 GMT

A chest infection can leave you feeling terrible, and it's not always just your chest and throat that are affected. There are many secondary symptoms that come with persistent coughs and sneezes, here are a few that your physiotherapist can help with.

PELVIC FLOOR WEAKNESS

Prolonged coughing can put additional pressure through your abdomen and pelvic floor, which can be a problem if you don't have very good strength to start with. If sneezes and coughs are starting to leave you with a little leakage, know that this is very often treatable. Many physiotherapists specialise in pelvic floor control and strengthening.

HEADACHES

Coughing and sneezing can raise your ICP, the pressure of blood on the cranial circulatory system. This can cause a throbbing feeling in your head when feeling unwell. Coughing elevates this pressure, resulting in increased feelings of heaviness and aching. You may also find that coughing and sneezing bring your head into a forward position, putting additional pressure on the muscles at the base of the skull, the most common culprits in causing headaches.

BACK PAIN

Coughing and sneezing also put pressure on your lower back and ribs. If you already suffer from back pain, this might be obvious to you. Many people experience an episode of acute low back pain during or after a chest infection thanks to a sudden, awkward cough. Sneezes in particular create a sudden force on your body that can lead to strains and sprains of the ligaments and muscles around the spine.

GENERAL ACHES AND PAINS

When your body is in a heightened immune state while fighting an infection, your entire body can feel stiff and achy. Any pre-existing pains can be more painful, particularly neck and thoracic pain.

This article is not intended to replace medical advice. Speak to your therapist for more information on how physiotherapy care might be able to help you.

Surprising Reasons To See Your Physio

websitebuilder@thryv.com — Sun, 16 Jan 2022 22:38:13 GMT

A visit to the physio is often at the front of your mind when you tear a muscle or wake up with a stiff neck, however, there are many other conditions that you might be surprised to hear physiotherapists can help with. Here are a few that you may not be aware of.

Respiratory Problems

Physiotherapists are one of the first ports of call to help clear a chest infection, particularly for the very young, elderly and those with chronic conditions such as cystic fibrosis. Your physiotherapist can assist with drainage, breathing cycles and physical percussion techniques to help you breathe easier.

Vertigo

Benign Paroxysmal Positional Vertigo is a specific type of vertigo caused by loose microcrystals in the inner ear, resulting in dizziness when the head is turned in different positions. Your physiotherapist can give you exercises to relocate these crystals and regain your balance. Physiotherapists can also help with habituation exercises to help manage other types of vertigo and improve symptoms of dizziness.

Neurological Conditions

Strokes, cerebral palsy, multiple sclerosis, spinal cord injuries and head injuries are all conditions that your physiotherapist has been trained to treat. In the private practice setting, they are particularly helpful at stretching the tight muscles affected and providing specially tailored strengthening exercises.

Incontinence

For one in three women, incontinence is an ongoing problem after childbirth and one that has a huge impact on quality of life. Your physiotherapist is well versed in teaching pelvic floor exercises, which can help you regain control.

Developmental Delays, balance and Incoordination

For some children, balance and coordination don’t come easily. Your physiotherapist can prescribe exercises to assist with improving balance and coordination for people of any age.

This article is not intended to replace medical advice. Speak to your therapist for more information on how physiotherapy might be able to help you.

Pregnancy and Physiotherapy

websitebuilder@thryv.com — Tue, 14 Dec 2021 23:00:06 GMT

Pregnancy brings with it many changes including physical, physiological and hormonal. As your baby and body grow, there are shifts to your centre of gravity, weight and even your joints become more flexible. All of these changes can bring with them new aches and pains along with many questions about how to protect your changing body and baby.

Guidelines in this area are usually separated into two categories; what is safe for the baby and what is safe for the mother. Some general recommendations include avoiding activities that may increase your risk of falling, such as skiing or mountain biking. Any activity that raises your core body temperature are also not recommended. This can include high intensity exercise, hot yoga, and spas, saunas and hot baths.

Activities that are safe for the mother focus on protecting your body from injury during each stage of pregnancy. For example, it is recommended to avoid heavy lifting, and learning to activate and strengthen your pelvic floor. As your pregnancy progresses, the hormone relaxin acts on your joints and ligaments to help them become more flexible. This means that your joints are a little less stable than usual, slightly increasing your risk of sprains or strains during exercise.

How can physiotherapy help?

Physiotherapy is able to help you at every stage of your pregnancy with advice for pain management in labour and post-natal pelvic floor health. Finding the right physiotherapist with specialised training can be life changing for your long term pelvic floor health, helping to prevent incontinence.

Your physiotherapist is also able to help you treat back and pelvic pain that commonly arise during pregnancy. This can help to prepare you for birth and help to prevent ongoing back pain following the birth as your body readjusts.

This article is not intended to replace medical advice. Speak to your physiotherapist and medical practitioner for more information on how to stay fit, safe and healthy during your pregnancy.

Cycling Tips From Your Physio

websitebuilder@thryv.com — Mon, 15 Nov 2021 05:25:42 GMT

There are many reasons to choose biking as a sport. Commuting to work can help you conveniently find time for exercise, save money on transport costs and is a great way to exercise if you suffer from shoulder pain, hip or knee arthritis. Unfortunately, biking injuries are common, but in many cases, preventable. Here are a few tips from us to help you prevent cycling injuries and improve your performance.

Don't neglect your upper body strength and trunk stability.

While cycling is a sport that predominantly uses the lower legs, it can be a mistake to think that leg strength is the only factor that matters when it comes to biking performance.

Increasing the strength, flexibility and balance of your upper body can actually reduce the amount of effort used to cycle and the efficiency of your pedalling. Focusing on your upper body fitness can both improve your riding stats and help to prevent the neck, back and shoulder pain that comes as a result of maintaining postures for extended periods.

Yoga and Pilates are great complementary activities to help build upper body strength and stability while also counteracting the effects of prolonged flexed postures of the bike.

Don't skimp on your helmet.

A good quality helmet can mean the difference between a sore head and a life-changing injury. Helmets become less effective with each hit, as they can lose their shock-absorbing capacity, even if they don't appear to be damaged. If in doubt after a crash, choose to replace your helmet as it may save your life.

Address aches and pains early

Due to the repetitive nature of cycling, overuse injuries are common. Ensuring your bike is set up corrected to minimise stress on your body while riding and paying attention to small niggles can help to identify and resolve issues early so that they can recover quicker.

Speak to your physiotherapist for more information on how to improve your performance and stay injury-free while biking.

Relaxation Tips for Pain Management

websitebuilder@thryv.com — Fri, 08 Oct 2021 01:44:02 GMT

Can prolonged stress affect your pain and healing? There's a strong suggestion that it can, particularly with chronic pain. If you suffer from ongoing pain you may even have noticed this relationship yourself. Many people know that their pain is worse when they are stressed but they don't know why.

Stress activates your sympathetic nervous system, this is the state where we move into 'Fight, Flight or Freeze' mode. this part of our nervous system is responsible for keeping us safe when we are in danger, however, it can be activated for prolonged periods in modern life and many of us lack skills to return control to our parasympathetic nervous system, which is responsible for helping us to rest and digest.

How would this affect pain?

During this state, muscles become tensed and ready for action, the nervous system is extra sensitive to stimulus, blood pressure is raised and we are more likely to notice and have negative thoughts. Tense muscles can become tired and painful or put extra stress on other structures, causing pain and irritation. Quite often when in a stressed state, our breathing becomes shallow and rapid, particularly when doing work of low exertion, such as while sitting in an office.

Use your breathing to recover.

One way to help your body return control to the parasympathetic nervous system is to consciously change your breathing. One method is to hold your breath for as long as you can, once you relieve your breath your body senses that a threat has passed and can return to a relaxed state.

Another commonly used technique is box breathing. To do this, breathe in for four seconds, hold for four, breathe out for four, hold again for four and repeat. Do this for a few minutes until you start to feel more relaxed and calm.

Show your body that you are safe.

Other activities that can help your body to relax include yoga, going for a swim or having a shower, or doing some intense exercise where your heart rate is raised.

Speak to your physiotherapist for more information on this topic and tips to help you relax during the day. None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Focus On Hamstring Tears

websitebuilder@thryv.com — Fri, 10 Sep 2021 04:07:22 GMT

What are they?

The hamstrings are a large group of muscles, located at the back of the thigh. Their job is to bend the knee, move the hip backwards and stabilise the leg. The muscles can be injured at any point but are most vulnerable where the tendon and muscle fibres join together. This is a common injury for players of all sports that involve running, but particularly those that involve quick movements and kicking.

What are the causes?

As the hamstrings cross two large joints, they need to perform complicated movements, often activating suddenly and with great force. They are often stretched during a fall, large kick or sudden take-off. Factors that increase the chance of a tear, include poor flexibility and neural mobility. Other factors that contribute to hamstring injuries are muscle imbalances, abnormal lower limb biomechanics, fatigue, and inadequate warm-up. It seems, however, the biggest predictor of a future hamstring tear is a previous hamstring injury.

What are the symptoms?

The most common symptom of a torn hamstring is a sharp pain at the back of the thigh, often immediately after intense activity. There may also be swelling, bruising, difficulty walking and pain with knee movements. The symptoms of a hamstring tear are similar to many other conditions, as the lower back often refers pain to the back of the thigh, mimicking a hamstring tear.

Your physiotherapist can confirm that the pain is due to a torn hamstring and tell you how bad the tear is. Although not usually required, diagnosis can be confirmed by having an MRI or real-time ultrasound scan.

How can physiotherapy help?

Once a diagnosis has been made, the first step is to follow the R.I.C.E protocol (Rest, Ice, Compression, Elevation). During the first 48 hours, you should apply ice for 20 minutes every hour to reduce swelling and bruising. Consultation with your physio will include advice about your recovery, and when it is appropriate to return to sport. Your physiotherapist has many techniques that can promote healing and reduce scar tissue formation, which may include ultrasound, deep tissue therapy, laser, TENS and dry needling.

They will also prescribe an exercise program to return strength, flexibility and control to the muscle, getting you back to your sport quickly and safely. Due to the high chance of recurrence, rehabilitation is very important and usually takes 6-12 weeks. If the muscle is completely torn, surgery may be required before rehabilitation can start. Your physiotherapist will work with you to help you set goals to get you back to your favourite activities as soon as possible.

None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Focus on Ankylosing Spondylitis

websitebuilder@thryv.com — Mon, 16 Aug 2021 00:20:32 GMT

What is Ankylosing Spondylitis?

Ankylosing Spondylitis (AS) is a type of inflammatory, autoimmune arthritis that primarily affects the spine. It is characterised by intermittent pain and progressive stiffness due to the inflammation and eventual hardening of the ligaments that surround the spine. The classic early symptoms of Ankylosing Spondylitis are pain and stiffness of the sacroiliac joints, the large joints connecting the pelvic bones to the sacrum in the lower back. In the final stages of the disease, the entire spine can become fused and rigid, often in a flexed, forward posture.

As this is an inflammatory disorder, many other systems and joints are often also affected. A significant number of people with AS also suffer from irritable bowel syndrome and inflammation of the eye.

What causes it?

The cause of Ankylosing Spondylitis is not clear, however, there are markers and predisposing factors that may contribute to the development of the condition. Genetics, chronic stress and frequent gastrointestinal infections are among the predisposing factors. Men are affected more often than women and symptoms usually begin between the ages of 17 and 45 years.

What are the signs and symptoms?

Intermittent back pain and progressive stiffness are the two most common symptoms of Ankylosing Spondylitis. Other tendons and ligaments may be affected, including those in the hands, feet and ribs. Symptoms tend to be worse following periods of rest, particularly first thing in the morning and improve following periods of activity. It is common for people to experience “flare-ups” and “remissions” of symptoms.

Some people with Ankylosing Spondylitis may experience mild discomfort in the spine from time to time, while others may experience severe and debilitating symptoms at frequent intervals with minimal time in remission from symptoms. Long term issues with AS include breathing difficulties due to thoracic and rib cage stiffness and severe spinal pain and immobility. Medical treatment focuses on reducing inflammation and slowing the disease process.

How can physiotherapy help?

Physiotherapy treatment aims to manage pain during flare-ups and maintain optimal posture as the disease progresses. Your physiotherapist will assess your spinal movement and posture as well as strength. If your hands, feet, hips or shoulders are affected, they will also provide you with specific exercises to help maintain mobility and strength in those joints. Many studies have proven the positive benefits of exercise for those with Ankylosing Spondylitis, such as improved rib cage expansion when breathing, and improved posture of the upper back and neck.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your condition.

Carpal Tunnel Syndrome

websitebuilder@thryv.com — Thu, 15 Jul 2021 01:28:38 GMT

What are the symptoms?

The hallmark symptoms of carpal tunnel syndrome are pain, numbness and weakness in the hand, usually following a typical pattern over the thumb, index and middle finger. There can also be a reduction in grip strength and wasting of the thumb muscles. Symptoms are usually worse on waking or with repetitive hand movements. Patients might also report difficulty holding items, writing or doing up their buttons.

How does it happen?

Carpal tunnel syndrome can be caused by anything that reduces the space in the carpal tunnel, including arthritis, the growth of a cyst or compression from everyday activities. The median nerve is particularly vulnerable to compression and is of the most concern as prolonged compression can cause nerve damage and permanent weakness of the hands.

How is it treated?

There are a few different treatment options for CTS. Non-surgical treatment is often recommended first, which includes physiotherapy, wearing a splint, cortisone or plasma rich platelet injections to promote nerve healing. The effectiveness of physiotherapy will depend on the cause of your carpal tunnel. If the space of the tunnel has been reduced permanently, such as with arthritis, then surgery is likely to be the most effective treatment. Carpal tunnel surgery is an operation to widen and release the carpal tunnel allowing decompression. This is a common surgery but is not without its risks or complications and requires a period of time off work for recovery.

For non-surgical cases, altered biomechanics of the arm, the mobility of the median nerve and muscle tightness may all be contributing to symptoms. In this case, physiotherapy can be highly effective, along with a period of rest, splinting and a change in daily habits.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your injury.

A Wrist Injury: Scaphoid Fractures

websitebuilder@thryv.com — Tue, 22 Jun 2021 10:38:27 GMT

How does it happen?

A scaphoid fracture is often caused by a fall on an outstretched hand or a direct blow to the wrist. It is more common in young adults than in children and the elderly.

What are the symptoms?

Symptoms of a broken scaphoid include wrist pain, swelling, bruising or discolouration of the skin over the injured area and difficulty moving the wrist or hand. As the swelling subsides you might notice pain at the base of the thumb when opening jars or gripping objects. There may also be a deep, dull ache in the wrist that doesn't settle easily.

How is it diagnosed?

If you suspect that you have a scaphoid fracture, you should consult your physiotherapist or GP who will refer you for an X-ray to confirm if the bone is broken. Occasionally scaphoid fractures will not show up on an X-ray, so if the findings are negative yet your medical team still suspect a fracture, they may wait a week then X-ray again or send you for an MRI or CT to double-check. Though these fractures can often be treated without surgery, doctors may recommend surgical intervention for more severe cases.

How can physiotherapy help?

If you have a scaphoid fracture, your doctor will likely prescribe a splint or cast to ensure the wrist is kept still until healing is complete, usually for a minimum of six weeks. Healing times will vary depending on which part of the bone has been broken. Following the removal of the cast or splint, there is often residual pain, stiffness or muscle weakness. Your physiotherapist can help you restore any deficits as well as resolve any shoulder pain or headaches that may have resulted from altered biomechanics.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your injury.

Physio Tips for Better Running

websitebuilder@thryv.com — Wed, 02 Jun 2021 06:55:07 GMT

Distance running can be a surprisingly complicated sport. In this article, we offer some words of wisdom from our physiotherapists to help you get the most out of your training and avoid injuries.

Choose your shoes carefully:

Repeated stress from running long distances will show up any biomechanical flaws in your body relatively quickly. Choosing the wrong shoes can exacerbate an existing problem causing pain and injury. Your physiotherapist can guide you on what style of shoe will best suit you.

Don't neglect your upper body:

While running can appear to be a purely leg based activity, increasing the strength and mobility of your upper body can have a surprisingly large impact on your posture, running style, breathing and overall performance.

Find time to train strength as well as endurance:

Your body is great at finding ways to compensate for weak muscles, however, over time this can lead to overuse injuries of tendons and muscles. Identifying any areas of weakness early and specifically strengthening these muscles can both improve your running and help keep you injury-free.

Pace your progress:

Entering an event is a great way to set a specific goal and keep you motivated. While trying to increase distances and speed, it is easy to forget to include rest days as a part of your routine. Your body needs time to recover and restore itself, just as much as the active portions of your training program.

Increasing your speed and distances gradually also allows your body to adapt to new demands without breaking down.

Enjoy your training and listen to your body:

Your body will guide you as to when you need to rest and when you can push a little further. Training will be more enjoyable when you are well-rested and pain-free. Most importantly, if you are able to enjoy your runs, this will help you maintain motivation over a longer period of time, so you can continue for many years to come.

Ask your physiotherapist for more tips on how to reach your running goals while staying injury-free. None of the information in this article is a replacement for proper medical advice. Always see a medical professional for assessment of your individual condition.

The Broken Collarbone

websitebuilder@thryv.com — Mon, 26 Apr 2021 10:12:17 GMT

What is it?

How does it happen?

The most common way for this injury to occur is through a fall onto the shoulder. This can happen from a simple fall or sports such as mountain biking or rugby. It is a very common childhood injury but can happen at any age.

What are the symptoms?

Usually, a broken collarbone will cause moderate to severe pain over the broken area. The patient may have heard or felt a popping or cracking at the time of the injury and there may be an ongoing grinding or creaking with movements of the upper arm. If the skin is not broken there may be bruising and swelling over the painful area.

What is the treatment?

While very severe cases can be surgically fixed, more often a broken collarbone will be allowed to heal naturally with rest and monitoring. By supporting the arm in a sling and providing pain relief the arm will mend on its own. As with most fractures, there are also often other injuries that may need to be dealt with at the same time. There are many important structures near the collarbone that can also be damaged

including muscles, nerves and blood vessels. In very severe cases, the lung tissue under the collarbone can be damaged causing the lung to collapse.

Physiotherapy and recovery:

Once a treatment plan has been decided by your medical team, your physiotherapist can help you to return to your pre injury strength and mobility with a full rehabilitation program.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Anterior Ankle Impingement

websitebuilder@thryv.com — Fri, 19 Mar 2021 09:39:27 GMT

What is it?

What are the symptoms?

Pain at the front of the ankle is the primary symptom of anterior ankle impingement. This can be felt as an intense, sharp pain occurring with ankle movements or a dull ache in front of the ankle following periods of exercise. Pain can also be felt when putting weight through the ankle while standing, walking or running. Night-time aching, stiffness, swelling and reduced ankle flexibility are also common symptoms of anterior ankle impingement.

How does it happen?

Anterior ankle impingement is caused by traumatic or repetitive compression to the structures at the front of the ankle as the tibia and talus move towards each other during ankle movements. The tissues that are affected become damaged and inflamed, causing the pain typical of ankle impingement. Chronic inflammation can lead to further stiffness, exacerbating the impingement process.

The most common risk factor for ankle impingement is a previous ankle sprain that was not adequately rehabilitated, as this can result in a stiff or unstable ankle. Another cause of impingement is the growth of small osteophytes or bony spurs around the ankle joint that press against the nearby soft tissues. These can be due to osteoarthritis or grow as a reaction to impingement itself. Training errors, muscle tightness, unsupportive footwear and a hypermobile ankle have also been shown to be risk factors for anterior ankle impingement.

How can physiotherapy help?

Depending on the cause, mild cases of anterior ankle impingement usually recover in one to two weeks with rest and physiotherapy intervention. For more severe impingement, the ankle may require up to six weeks of rest and rehabilitation to recover. In rare cases, surgical intervention will be required to remove any physical causes of impingement, such as osteophytes to restore impingement free movement of the ankle. Your physiotherapist will first identify the cause of your ankle impingement and help you to choose the best course of action to reduce your symptoms. They are able to advise you on the appropriate amount of rest and provide stretches and exercises to restore strength and flexibility to the ankle.

Mobilization techniques and range of motion exercises can also reduce stiffness of the ankle, restoring normal joint movement. Moreover, balance and proprioception exercises are included to prevent further ankle injury. Balance exercises challenge the way your body reacts to outside forces. With this, your balance will be improved, and you’ll have a more stable ankle.

Ideally, physiotherapy treatment is the first step before considering surgery. If surgery is required, your physiotherapist can help you to make a full recovery with a post surgical rehabilitation program.

None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Muscle Spasm, Muscle Cramps, What Do I Do??

websitebuilder@thryv.com — Wed, 10 Feb 2021 01:07:22 GMT

WHAT IS IT?

- Muscle cramps are sudden, involuntary, and generally painful muscle contractions, which can occur at any time throughout the day or night. These usually resolve spontaneously within seconds to minutes.

- Muscle spasm is a sustained, involuntary muscle contraction, which usually feels like a “knot” or “tightness”, and can be painful when you use that muscle or group of muscles, causing limited range of motion. Muscle spasm cannot be completely relieved by voluntary effort.

WHAT CAUSES IT?

- Cramps:

Recent evidence supports the “neural excitability” hypothesis, which involves disturbances at the central or peripheral nervous system and skeletal muscle; however other popular theories do exist, including dehydration, low potassium or sodium levels, inadequate carbohydrate intake and excessive muscle tightness.

- Spasms:

O ften is associated with a history of degenerative and/or inflammatory conditions of the musculoskeletal system, such as chronic low back or neck pain. It can be associated with sustained poor postures or activities.

WHAT DO I DO?

- To prevent muscle cramps you should stretch regularly, maintain good posture and muscle balance, provide adequate conditioning for your home, work and exercise activities and allow sufficient recovery after training. Other strategies such as massage, optimum hydration, carbohydrate and electrolyte intake can be helpful also.

- Muscle spasm can take a while to improve, as it is generally secondary to an underlying condition. It is important to address the underlying condition and treat as appropriate. Often massage, dry needling, heat (i.e., a wheat bag or hot water bottle) and regular stretching can be beneficial.

Bear in mind that pain in the muscle is not always a cramp or spasm. Muscular pain can be a number of things such as soft tissue contusion (bruising), a tear/strain, referred pain from the spine, or other more medical conditions.

Here at Orion Family Physio we will thoroughly assess your condition and provide hands on, effective treatment that best suits you and your issue to get you back on track quickly and safely.

Degenerative Disc Disease

websitebuilder@thryv.com — Mon, 18 Jan 2021 09:45:40 GMT

What Happens as the Discs Degenerate?

When these discs first begin to degenerate, abnormal stress is placed on the surrounding joints and muscles of the spine. Facet joints and the vertebrae themselves can also degenerate and produce small bony outgrowths called osteophytes, although these can occur independently of disc degeneration. During this period people may notice feeling stiff and sore at regular intervals. Symptoms are usually located in the neck and lower back.

As the degeneration progresses and the discs become less functional, episodes of pain will often be more frequent and more severe. Many people describe pain with prolonged sitting or standing, along with pain radiating into the hip or buttock region. Pain will often be relieved by changing positions, lying down or walking. Pins and needles or numbness may occur when the spinal nerves around the affected disc become irritated.

As disc degeneration continues, the spine actually becomes more stable with painful epidodes subsiding in severity and frequency.

Disc degeneration is considered to be a normal part of aging, however research on twins has shown that a genetic predisposition to degeneration is the most accurate predictive factor. Smoking, poor nutrition, posture and biomechanics may also increase your chances of suffering from disc degeneration.

How is it Diagnosed?

Your physiotherapist can diagnose this condition clinically with a thorough examination, including careful questioning and in depth assessment. In most cases imaging is not required, however if you have had previous medical imaging please bring this to your initial appointment.

An important thing to note in spinal pain is that many people can have severe back pain without an obvious finding on their imaging and other people have no pain with very significant structural changes in their back. Some people have even had their discs rupture and heal without realising it!

How Can Physiotherapy Help?

Treatment of any spinal disorder is often complex and your physio will tailor your management plan to suit you. Many people respond well to specific strengthening exercises, particularly Pilates style exercise. Trigger point therapy or dry needling can help to relax muscles that are often abnormally tight, reducing pain. Your physio is also trained to safely mobilise the spine, which allows the back to move with improved range and can reduce pain.

Your physiotherapist will have a great deal of advice and education for you to assist in managing your symptoms. Diagnosis of a condition such as degenerative disc disease can be daunting, however it doesn’t have to be a life sentence of pain. For more information, speak to your physiotherapist about treatment options.

Patellofemoral Pain Syndrome

websitebuilder@thryv.com — Sun, 10 Jan 2021 19:38:07 GMT

PP

Patellofemoral Pain Syndrome

What Is It?

The knees function as hinges, allowing your legs to swing forwards and backwards smoothly as you walk, kick and run. The kneecap, also known as the patella, sits at the front of the knee and has a variety of functions, including guiding the muscles that straighten the knee, protecting the knee joint and absorbing forces when the knee is bent. When something goes wrong and the kneecap doesn’t move up and down smoothly, the soft tissue between the kneecap and the knee can become irritated, causing pain in a predictable fashion. This is called patellofemoral pain syndrome (PFPS), sometimes also referred to as PFJ syndrome or runner's knee.

Pain is usually felt on the inside of the kneecap when you put pressure on your knees by running, squatting, bending, using stairs, or hopping. Sitting for long periods of time or keeping your knees bent could also result in pain.

What Causes It?

The kneecap sits in a shallow groove at the front of the knee and usually moves up and down as the knee bends and straightens without too much trouble. The quadriceps muscles, located at the front of the thigh, contract and pull on the kneecap, which then attaches to the lower leg and act to straighten the knee. If one side of the quadriceps is stronger or tighter than the other, it can cause the kneecap to pull to one side and over time become irritated.

The cause of muscle imbalance or weakness can be for many reasons. In general, the outer muscles of the thigh tend to be stronger and tighter than the inside muscles. If you have poor posture and hip position, this often causes the outer muscles to work harder and the inside muscles to become weaker. Lack of arch support in your feet or simply a physical abnormality of the knees can also cause this condition.

How Can Physiotherapy Help?

Diagnosing patella-femoral pain syndrome correctly is important because pain on the inside of the knee can also be caused by injury, dislocation, inflammation, arthritis and a variety of other less common diseases.

With that in mind, it is helpful to know that your physiotherapist can diagnosis PFPS and identify its likely causes.

Whether it is due to poor posture, a lack of arch support in your feet, or poor running technique, your physiotherapist will assess the problem and provide a specific treatment program to best approach your condition. PFP syndrome usually responds quite well to biomechanical analysis and correction of any muscular weakness and imbalance. Having the correct shoes and orthotics can also make a huge difference. There are some short-term treatments, such as patella taping, try needling, trigger point therapy and ultrasound, which may help alleviate symptoms quickly and keep you active while you address the other factors contributing to your pain.

In the rare case that your condition is not helped by physiotherapy, surgery is also considered as last resort. For more information, please feel free to ask your physiotherapist.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Focus on ACL Reconstructions

websitebuilder@thryv.com — Tue, 17 Nov 2020 03:50:42 GMT

A common injury of the knee is a tearing of the ACL (Anterior Cruciate Ligament). This ligament is very important for stability of the knee and often needs to be repaired surgically. The primary function of the ACL is to keep the bottom surface of the knee joint from sliding forwards during movement. An unrepaired knee may feel unstable or give way suddenly.

Not all ACL injuries require surgery and some may heal well with proper rehabilitation, however for those who do need surgery, there is a significant rehabilitation period afterwards.

What does the surgery consist of?

Every surgeon will have a slightly different technique for surgery. The most common approach is the arthroscopic approach, which uses a small camera and allows the surgeon to make only small incisions into the knee. They will then replace the torn ligament with either a graft from a tendon or ligament at another part of the body or using a synthetic graft.

How long does rehabilitation take?

Full rehabilitation following surgery can take up to nine months and rehabilitation is divided into different stages. As all surgeons will have different protocols for their approaches to surgery, time frames will vary for everyone.

Initially, after surgery, the graft will be quite weak while a new blood supply is being established. It can take up to 12 weeks before the graft is at its strongest point and evidence shows that it may never have the strength of the original ligament.

In the early stages, rehabilitation will be focused on restoring movement to the joint and strengthening the muscles around the knee without putting any undue stress on the graft.

As the graft begins to heal and strengthen, rehabilitation can progress to include stability and control exercises and gradually build up to a complex program that prepares the knee for a full return to sport.

The path to full rehabilitation from a knee reconstruction can be a long and bumpy one, however, there are high success rates with this surgery, particularly when followed up with full physiotherapy rehabilitation.

Here at Orion Family Physio we’re here to help you on your journey back to full recovery, so don’t hesitate to give us a call on (07) 3470 1203 to make a booking.

The information in this newsletter is not a replacement for proper medical advice. Always see a medical professional for assessment of your individual condition.

10 Top Tips to Avoid Low Back Injuries

websitebuilder@thryv.com — Wed, 14 Oct 2020 05:57:13 GMT

Back injuries and back pain are much too common. In fact, they are the World Health Organisations (WHO) no.1 cause of pain and disability worldwide and back injuries are the 2 ^nd highest contributor to disease burden to Australians (heart disease is the 1st). Happily, there are lots of evidence-based, non-pharmaceutical ways to reduce your risk:

1. Avoid or modify known aggravating activities - This doesn’t mean stop doing everything – just be mindful of the way you do certain activities like reaching for something - it makes all the difference! The most common position to injure your back is bending: Leaning over bathing baby, Leaning over the cot, Leaning over to grab grocery bag off seat in the car, vacuuming, moping, gardening etc. make sure you keep your back relatively neutral during these activities and bend from the hips - pushing your bottom backwards.

2. Be an appropriate body fat percentage – excess weight not only physically loads structures in your back – disks, joints, cartilage etc but body fat (adipose tissue) actually releases chemicals into your body that increase inflammation making pain more likely. Your rough (evidence based) guide to stay within is males 6 – 20%, females 12 – 30% (this range changes with age)

3. Eat healthy – Your gut health and diet have a direct role in your pain levels. Eating well and having good gut health will reduce inflammation, alter hormones, even effect your mood and emotions including your pain perceptions. Make sure to have enough vegetables, protein, vitamins and minerals. Recommended quantities change at various times of your life.

4. Strengthen your Hamstrings – Stronger hamstrings takes direct pressure off your lumbar and thoracic spine. Examples of exercises includes bridging, swiss ball hamstring roll in etc.

5. Strengthen your glutes – This also takes direct pressure off your back and pelvis; it is good for having sustained correct posture. Glutes commonly don’t get enough exercise in sedentary people. Examples of exercises include – hip thrusts, squats, step ups/downs etc.

6. Strengthen your core – There are four layers of your core muscles and they are critical to stabilising your low back and pelvis. Research has found that strengthening your core decreases back pain, reduces your risk of getting back pain and improves daily functioning. How? There are various ways (see your Physio!) commonly people can use cables, bands, medicine balls, simple floor exercises, swiss ball, TRX type systems - not crunches or sit ups!

7. Strengthen your pelvic floor – this ties in intrinsically with core exercises. Commonly people perform various types of isometric holds. We have woman’s health Physio’s specially trained in pelvic floor issues.

8 . Correct your posture – A correct posture takes physical load off components in your back including vertebrae, disks and muscles. It is important to be mindful of not just sitting posture but also standing and bending postures. It is also important to be aware of your posture throughout the day, especially in the evenings when people are often a bit tired and start to slouch. It is good practice to set up reminders for yourself.

9. Stretch – Daily. Your back, glutes, hip flexors and hamstrings are the most important. Hold stretches for 20 – 30 seconds at a point of stretch feeling or discomfort (never pain) for best lengthening outcomes.

10. Self-mobilise joints – This loosening of the joints in your spine (especially your mid back (thoracic spine)) is very safe and takes pressure off your low back. This is even more helpful to do if you do a bit of sitting through the week. Applying a heat pack before you perform this helps loosen the muscles around the joints and can give an even better result. Ways to do this include laying on devices like a posture pro, back balls or foam roller. These are available at our clinic – talk to the team for what will be best for your circumstance.

To note - many of these tips for reducing your risk of developing back pain double as highly efficient and evidence-based ways to reduce your back pain if you already are suffering from some. It is wise to consult your Physio as to which ones will be most appropriate and helpful in your situation.

Resource: https://www.aihw.gov.au/reports/burden-of-disease/abds-2015-interactive-data-disease-burden/related-material

The Causes of Mid Back Pain

websitebuilder@thryv.com — Mon, 28 Sep 2020 10:34:16 GMT

Mid Back Pain (or thoracic pain) is one of the most common conditions we treat. The causes are many and varied (as listed below) yet they almost all respond to Physiotherapy well.

Pain in the mid back can be sudden or gradual. Sudden onset thoracic pain often occurs via a sort of trauma - contact sports, motor vehicle accidents, heavy lifting, bending forward or sideways or twisting. Mid back pain can commonly be referred pain from an issue in your neck.

Gradual onset mid back pain often occurs from low level, persistent, stress to osseo-ligamentous structures in your mid back. This occurs in people that sit for long periods for work or study, especially from prolonged slouching. In older patients with gradual onset mid back pain, one of the most likely causes of symptoms is a flare up of degenerative changes in the spine (Arthritis).

Common causes of mid back pain

Prolonged or repetitive (poor) postures (Postural Syndrome)
Referred pain from your cervical spine (neck)
Muscle fatigue, strain, overactivity
Degenerative disc disease
Herniated disc (disk bulge)
Thoracic spondylosis
Facet joint loading and subsequent muscle tightness or spasm

Top 5 Tips to Reduce Your Mid Back Pain!

Avoid or modify known aggravating activities - This doesn’t mean stop doing everything – just be mindful of the way you do certain activities like twisting around in the car. If you feel looking at your phone or at your computer screen brings on your pain, then you will have to minimise your time doing this to let your back recover quickly.

Correct your posture – A correct posture takes physical load off components in your mid back including vertebrae, disks and muscles. It is important to be mindful of not just sitting posture but also standing and bending postures. It is also important to be aware of your posture throughout the day, especially in the evenings when people are often a bit tired and start to slouch. It is good practice to set up reminders for yourself. It is vital for a good long term result that posture is corrected and stays corrected. This will prevent recurrence. Specific stretching and strengthening exercises can also help to improve posture and activity tolerance.

Stretch – Gently but frequently. Don’t worry if you can’t move very far before you feel stretch to start with, your movement will improve gradually. Your neck, mid back and Pecs (chest) are the most important. Hold stretches for 20 – 30 seconds at a point of stretch feeling or discomfort – never pain.

Apply Heat / Cold pack – Don’t underestimate how much pain relief these can give you. Your Physio can advise which is the most appropriate and helpful in your particular circumstance. Heat is generally for loosening tight and spasmed muscles. Cold can help reduce pain and inflammation from a trauma type incident.

Self-mobilise joints – This loosening of the joints in your mid back is safe and takes pressure off your spine. Applying a heat pack before you perform this helps loosen the muscles around the joints and can give an even better result. Ways to do this include laying on devices like a posture pro, back balls or foam roller. These are available at our clinic – talk to the team for what will be best for your circumstance.

We CAN Help! Your Physio at OFP will be able to determine the likely cause of your mid back pain. Most patients will recover fully from a short course of physiotherapy.

Call one of our friendly staff today on 3470 1203 to experience healthcare that cares and get that mid back pain gone!

Physio During Pregnancy

websitebuilder@thryv.com — Thu, 24 Sep 2020 12:36:40 GMT

One of our Women’s Heath Physiotherapists Rachel has collated a list of some of the key reasons why you should see a physio during pregnancy.

1. Pelvic Floor

Our Physio’s can help educate on what it does and why it is important. This is useful as we can identify if there is any weakness present and avoid symptoms such as urinary incontinence.

2. Injury Management and Prevention

We are experts in assessing, diagnosing and treating musculoskeletal complaints. We can help identity if there are any issues such as joint stiffness or muscle imbalances that can predispose you to certain injuries. From there, we can provide individually tailored treatment and exercises to prevent pain or injuries from occurring down the track.

3. Bladder Health

We can help with treating and preventing urinary incontinence and bladder urgency.

4. Bowel Health

This is important in order to prevent unnecessary downward pressure on your pelvic organs (i.e. bladder, bowel and uterus). During pregnancy, it is common for your bowel habits to change and to experience constipation which can put you at risk of developing pelvic organ prolapse.

5. Safe Exercise Prescription

We encourage everyone to exercise during pregnancy due to the benefits associated with your physical and mental health. We can assess you functionally and educate you on what positions and movements are appropriate for your individual presentation. We also want to have mumma fit and strong before baby arrives.

Check out our website page for more information on how we can help you https://www.orionfamilyphysio.com/womens-health-and-pregnancy-care

You can also call our clinic on 34701203 to make an appointment with one of our Women’s Health Physios.

Cervicogenic Headache

websitebuilder@thryv.com — Wed, 26 Aug 2020 05:01:15 GMT

What is it?

Headaches are a common condition affecting most people at some stage in their life. There are many different types of headache, which are classified using their cause and symptoms.

A cervicogenic headache is one of the most common types, and is named this way because the underlying cause of the pain actually originates from the structures of the upper neck. Its symptoms and treatments are quite different from other types of headache, such as tension-type headaches and migraines. The latest scientific evidence suggests that cervicogenic headaches respond well to physiotherapy treatment.

What are the symptoms?

If you experience a cervicogenic headache you are likely to feel a low grade headache; located on one side of the base of your skull, which may refer to the forehead. As these symptoms may be present with many other conditions, your physiotherapist will assess you and rule out any other potential causes.

How is it diagnosed?

A cervicogenic headache is diagnosed by your physiotherapist from the symptoms described by the patient and a thorough physical examination. Often your therapist will be able to reproduce or aleviate the symptoms of your headache during their assessment, confirming that the structures of the neck are contributing to your pain.

How can a Physiotherapist help?

Management of cervicogenic headaches includes treatment to relieve symptoms of headache and exercise to prevent the re-occurance of headache. Your therapist can identify any abnormalities in the joints and muscles which may be contributing to your pain and restore them through manual techniques such as massage, trigger point therapy, joint mobilisations, dry needling and heat therapy as appropriate. Your physiotherapists will take the time to address both the abnormalities and their causes, which may be as varied as poor posture at work to weakness of the deep neck muscles to thoracic spine stiffness.

Symptoms of a cervicogenic headache usually settle quickly with manual therapy and commencement of home exercises.

Further information on different types of headaches and migraines can be found on our sister practice’s Website at www.theheadacheandmigraineclinic.com.

Are Trigger Points Causing Your Pain?

websitebuilder@thryv.com — Thu, 06 Aug 2020 07:50:25 GMT

What Are Trigger Points?

Also known as muscle knots, trigger points are hyperirritable points in taut bands of skeletal muscle. It is thought that a small number of muscle fibers contract abnormally within a larger muscle. This compresses the local blood supply of that area, which then becomes extra sensitive. When pressed, these points are painful and often send pain to the muscles around them; sometimes they even refer pain to a distant location. Trigger points can make everyday activities painful, affecting your workouts, hobbies and even when you rest. When left untreated, trigger points may contribute to pain in many areas, particularly the neck, shoulders, joints, and lower back.

What Causes Trigger Points?

From injuries and trauma to prolonged muscle contractions and excessive loads, there are many factors that may cause trigger points. Inflammation, stress, nutritional deficiencies and prolonged sitting may also contribute to the formation of these painful areas. Muscular overload is generally thought to be the primary cause of trigger points. For this reason, you might notice trigger points after starting a new activity or training program.

Signs and Symptoms

These localized muscle cramps often go undiagnosed as sometimes the pain is felt in a different location to the site of the trigger point. These areas are tender to touch and cause predictable patterns of referred pain. They feel like hard lumps in your muscles, causing stiffness, heavy or dull aching, sharp pain, and general discomfort. They often cause the length of the affected muscles to shorten and for this reason trigger points may worsen the symptoms of arthritis, bursitis, tennis elbow, tendonitis, and ligament injury.

Three Telltale Signs It's Time to See Your Physio

websitebuilder@thryv.com — Tue, 14 Jul 2020 07:11:48 GMT

Three Telltale Signs It's Time to See Your Physio

Your physiotherapist has a wide variety of skills and can help treat so much more than just pain and injury. Here are a few reasons to visit your physiotherapist that can keep you healthy and pain-free, before injury strikes.

Stiffness and Inflexibility

Almost all of us have experienced pain and stiffness after a day of increased or unaccustomed exercise. This kind of stiffness usually wears off quickly and is referred to as DOMS (delayed onset muscles soreness). However, if you find yourself feeling stiff for more extended periods, or even most the time - it might be time to see a physiotherapist. There are many different causes of stiffness and inflexibility; by far, the most common is lack of movement. Our joints and muscles both lose flexibility if not moved through their range regularly. Muscle stiffness can feel like a tightness with a bouncy feeling of restriction, and joint stiffness can create a hard 'blocked' feeling when you try to move.

When it comes to stiffness the evolves from lack of movement, you may not even notice that you have lost range, as it can be very easy to adapt your movements to compensate. Your physiotherapist can help you to identify where you have areas of inflexibility and help you to exercise, stretch and mobilise your joints to get them back to a healthy range. Disease processes such as Osteoarthritis and Rheumatoid Arthritis can also cause prolonged stiffness, and your physiotherapist is well equipped to help you deal with these conditions.

Reduced Strength or Weakness

There are many reasons for weakness in the body, from generalised disuse, weakness in one muscle group following an injury, neurological weakness or structural weakness of joint following a ligament tear. Musculoskeletal deficiency of any kind can predispose you to future injuries and can be surprisingly difficult to resolve without targeted exercises. Your physiotherapist can determine the cause of your weakness and determine the best treatment to restore your muscle strength.

Reduced Balance

Keeping your balance is a very complicated process, and your body works hard to make sure you stay on your feet. Humans have a very small base of support for our height, and we use all our senses together to determine which movements we should make to stay upright, including our visual, vestibular, muscular and sensory systems. As balance is so essential for walking, if one system that supports our balance begins to weaken, the others will quickly compensate, so you may not notice that your balance has worsened until you fall or trip over more often.

As a general rule, balance does deteriorate as we age, but this does not mean that falling should be an inevitable part of aging. Actively working to maintain or improve your balance can have a significant effect on your quality of life and confidence in getting around. Your physiotherapist is able to test all the aspects of your balance and provide effective rehabilitation to help keep you on your feet.

The information in this article is not a replacement for proper medical advice. Always see a medical professional for an assessment of your condition.

Strains vs. Sprains

Tue, 02 Jun 2020 19:47:48 GMT

Strains vs. Sprains

Strains and sprains are words that are used almost interchangeably when describing injuries, however they each actually have quite distinct meanings. The most straightforward explanation is that a “strain” refers to a tear in a muscle or tendon, while a “sprain” refers to a tear in ligament fibers. Below we briefly describe what that means and how we treat sprains and strains differently.

Ligaments are fibrous tissues that connect and hold bones to other bones. These are very strong parts of your anatomy and, depending on the joint, provide large amounts of support and stability to the body.

Some ligaments are so strong, for example in the shoulder that sometimes a bone will break before the ligament will tear. When ligament fibers do tear, the nearby joint can actually feel unstable.

Ligament tears will usually swell up and have a normal inflammatory reaction. Pain will be worse with movement or if the ligament is placed under more stress. Occasionally, if a ligament has torn all the way through, there is much less pain than with a less severe injury.

Your physiotherapist is able to grade the severity of a ligament sprain, which will help guide treatment and expected recovery times. Muscle strains are easy to confuse with ligament sprains, however there are a few telltale differences. Following a muscle tear, it is more likely that you’ll feel weakness rather than instability. The pain will also be isolated over the muscle or tendon body. An injury to a ligament will be tender over the site of the ligament and special tests can be done to show a laxity due to the injury.

Treatment is also slightly different as sprains will need more support and will sometimes even need to be braced, whereas muscle strains will benefit from gentle movements earlier. In both cases, following the basic principles of rest, ice, compression and elevation is great advice in the early stages of any injury. Heat is not recommended until at least two days after the injury.

It is important to seek professional opinion when recovering from both a strain and a sprain. It is very easy to re-injure an area while it is healing if undertaking strenuous activity too early and without correct rehabilitation. Speak to your physiotherapist for more information.

Ankle Sprains

Ankle sprains are extremely common, however, this doesn’t make them easy to cope with when they happen to you. If you’ve ever spent two weeks hobbling around on crutches after an unfortunate twist, you’ll understand just how painful and difficult they can be.

What are they?

Ankle sprains refer to a tear to the ligament fibres of the ankle. Commonly, a person will roll their ankle inwards and tear the ligament on the outside. Occasionally, the ankle will twist outwards and the ligaments on the inside of the ankle are torn and even less commonly, the fibres of the ligament that hold the two bones of the lower leg together tear (high ankle sprain). A sprained ankle will usually be painful, swollen, bruised, and difficult to walk on and in some cases unstable.

How does it happen?

Ankle sprains can occur from something as simple as putting weight onto your leg when you think your foot is flat even though it’s not. The most typical pattern is of a person jumping and landing on the outside of their foot or simply slipping and twisting their ankle. A sprained or twisted ankle is one of the most common injuries presented to emergency departments around the world. This is important as a severely sprained ankle can actually have very similar symptoms to a broken ankle and will need an X-ray.

A medical professional should assess any severe sprain. However, there are some guidelines to help decide if a sprained ankle needs X-ray

1. You are unable to put weight on the ankle immediately after the injury

2. You are unable to take more than 4 steps immediately after the injury

3. Pain on the bony edges of the outer foot and ankle

How long do sprains take to heal?

Depending on the severity of the tear, from one to six weeks. Your physiotherapist is able to help with recovery and ensure nothing slows down the healing. Following any injury of the body, joints may remain a little stiff and lose strength and control. Even though the injured tissues have healed, the ankle doesn’t move quite the way it used to. This means that your risk of twisting it again is higher than before the injury.

How can physiotherapy help?

Correct rehabilitation can help to prevent recurring injuries. As well as providing support to the unstable ankle, your physiotherapist will help you to strengthen any weak muscles and restore balance and control through exercise. They are also able to correct any abnormal movement of the joint following swelling.

The information in this newsletter is not a replacement for proper medical advice. Always see a medical professional for assessment of your individual condition.

Avoiding Gym Low Back Injuries

Fri, 22 May 2020 14:59:20 GMT

4 Top Tips to Avoid Gym Low Back Injuries

No one likes being injured, it’s frustrating, annoying and painful. Little niggles and persistent pains limit us to getting to our health and fitness goals - to being stronger, fitter, faster etc. We see plenty of gym and exercise related injuries, and low back injuries are among the most common.

Here’s how to avoid them!

Rest from Aggravating Activities

It doesn’t mean stop coming to the gym - in fact quite the contrary. Just stop doing things that hurt for a short time to allow healing.

Backs like movement; the research shows clearly that you heal better if you can keep moving, just not into the wrong way.

Don’t take anti-inflammatory and come and train the way you usually would.

For example, if dead lifts hurt, even a bit - stop dead lifting! overhead press, crunches, etc. etc.

Rather than think of it as being limited - think of it as an awesome opportunity to work on other areas more; come and do a class that works your legs, work on HS and gluts, work on upper body - all pain free exercises.

Modify classes to different things at different times - don’t be self-conscious. If the trainer is any good, they will know immediately that you’re modifying a particular movement or exercise for a good reason.

Strengthen your Hamstrings and Gluts

• It takes pressure off the structures at the lower part of your spine where gym back injuries most commonly appear

• Good for posture

• They commonly don’t get enough work

• Help any current back niggle but also protect you from future back issues and even neck issue. Examples include - bridging, hamstring curls, swiss ball roll ins etc.

Strengthen your core

You would have heard of this, it’s 4 layers muscles etc…they are the key to stabilizing your low back and pelvis.

Strengthening your core, research has found, decreases pain, improves functioning and actually improves lifting power.

How? Various ways (see your Physio!) cables, med ball, floor exercises, swiss ball ex, TRX - not crunches or sit ups!

Posture correctness

Key to do all through the day, especially evenings and remind yourself often.

For any advice, treatment or other questions relating to your unresolved gym injuries contact Orion Family Physio. The team of Physios have a great amount of experience in diagnosing and treating all gym and exercise related injuries.

Tips for Beating Post Workout Soreness

Fri, 08 May 2020 20:15:28 GMT

Tips for Beating Post Workout Soreness

Nothing can ruin your enthusiasm for a new workout program faster than the pain and stiffness that sneaks up on you the day after.

This delayed reaction from your muscles, known as DOMS or delayed onset muscle soreness, has affected almost all of us at one time or another. While there is no surefire cure or prevention for DOMS, here are a few tips to help reduce your symptoms next time you hit the gym

1. Understand what it is.

DOMS is thought to be a result of micro tears in the muscle tissues during eccentric exercises in particular. While DOMS is not a sign of a serious injury and usually goes away on its own within 48 hours, it can be very uncomfortable and be a deterrent to continue exercising. For athletes who are competing in a tournament and need to recover quickly, DOMS can be particularly problematic.

2. Warm-up and cool-down.

By taking the time to let your muscles warm-up, your muscles can operate at maximum flexibility and reducing the tension on muscle tissues during exercise. A cooldown allows effective blood flow to muscles after exercise, so that any waste products such as lactic acid and calcium can flow back into the bloodstream rather than staying in the muscle tissues.

3. Get a massage or use a foam roller

By massaging tight and sensitive muscles, you can improve blood flow and promote tissue healing and reduce pain. Both massage and foam rolling can help to relax tight muscles and enhance tissue recovery in the first 24-48 hours.

4. Stay hydrated.

Keeping hydrated allows your body to remove waste, stay flexible, and help issues heal optimally. The trick is to maintain hydration throughout your day, not just when it's time to exercise. It's also essential not to wait until you are thirsty, as you could also already dehydrated at this point.

Other advice includes gentle exercise, such as 20 minutes on a stationary bike, and mild stretching.

If you are particularly brave, ice baths have recently been shown to have mild benefits in pain reduction and ingesting caffeine before exercise has been shown to reduce DOMS, however it is important to consult your GP first to ensure this is a safe option for you.

Keeping Healthy While Working From Home

Mon, 27 Apr 2020 15:07:27 GMT

Keeping Healthy While Working From Home

Over the next few months, many of us will be spending more time at home. For each of us, this will mean something different; however, regardless of your circumstances, there are a few things you can do to make your time at home a little easier and healthier.

Maintain a routine.

A new routine may take a while to develop and will depend on the demands placed on you by your work or children, however, some things can help with both mental and physical health when staying at home for long periods. Waking up and going to sleep at the same time every day can have a significant impact on wellness, ensuring that you have a better sleep and also feel more settled when you wake up.

Use screens thoughtfully.

Technology can help us to connect with those who are not there, yet can also take us away from things happening around us. Delete the apps that you find distracting, such as news or social media and schedule in quality catch-ups with friends and family via video.

Take time to adjust your home workstation.

If you will be spending hours at a time on your computer, it is essential to take the time to ensure your workstation is set up optimally to reduce stress on your body while working. You can chat with your physiotherapist for some tips on how to set up your home office.

Stay in touch with your physio.

If you are struggling with pain at home, your physiotherapist can offer a variety of online treatment solutions, even if you can’t make it to the clinic. Reach out to your physiotherapist if you are in pain either via email, telehealth sessions or book a treatment at the Clinic to see how they can help you – you might be surprised at how much they can help.

Join an online fitness group and workout with others.

Joining a daily online workout session is one way to keep active and also stick to a schedule. Many of the videos allow you to join in live, helping to increase commitment and a sense of community with your fellow athletes.

Stretch before bed.

Start with just three simple stretches, calf, hamstrings and triceps and slowly build up your repertoire. Stretching before bed can help to prepare your body for rest while also improving flexibility. Try to hold each stretch for at least 30 seconds for optimal effect.

Minimise The Risk of Falling for Older Loved Ones

Mon, 27 Apr 2020 15:02:52 GMT

Minimise The Risk of Falling for Older Loved Ones

Minimise the Risk of Falling for Older Loved Ones

The elderly are statistically at a higher risk of falling in their homes and the community than younger people.

Having a fall can be a very traumatic experience resulting in fractures, head injuries and significant soft tissue injuries.

In an elderly population these types of injuries can be the catalyst to a downward spiral causing the individual to lose mobility, function and independence.

Orion Family Physio can help!

Research has confirmed (many times) that a supervised, functional, strength and balance program decreases older people’s risk of falling. (1, 2)

Not only this but a simple regular exercise program has added benefits such as: (3, 4)

Increased bone density
Increased muscle strength
Decreased joint pain
Improved ease of activities of daily living
Decreased physical disability
Improved balance

and all the other usual benefits of exercise: (3, 5, 6)

Reduces cardiovascular disease
Increased metabolism
Better blood sugar control and insulin resistance
Improved hormone regulation
Improved mental functioning
Reduced stress.
Better quality of life and general health
Improved mood
Reduces the risk of cancer, hypertension, obesity, depression, osteoporosis

If you are over 65 or have friends or family over this age, even if you haven’t noticed any decrease in stability, come in for a detailed assessment and personalised, evidence-based exercise program to start experiencing all of the above benefits!

Resources:

1 The effect of fall prevention exercise programs on fall induced injuries in community dwelling older adults: systematic review and meta-analysis of randomised controlled trials. 2013; doi: http://dx.doi.org/10.1136/bmj.f6234

2 Exercise to prevent falls in older adults: an updated meta-analysis and best practice recommendations. Catherine Sherrington et al, Musculoskeletal Division, The George Institute for Global Health, The University of Sydney, Falls and Balance Research Group, Neuroscience Research Australia, The University of New South Wales, NSW Public Health Bulletin 22(4) 78-83 http://dx.doi.org/10.1071/NB10056 2011

3 Diabetologia 2012, Vol 55, Issue 3, pp 542-551 What are the health benefits of physical activity in type 1 diabetes mellitus? A literature review, M. Chimen et al

4. Current Opinion in Psychiatry: 2005 Vol 18 Issue 2, Behavioural medicine, Exercise and well-being: a review of mental and physical health benefits associated with physical activity. Penedo, Frank et al

5. CMAJ March 14, 2006 vol. 174 no. 6 doi: 10.1503/cmaj.051351 Review Health benefits of physical activity: the evidence. Darren E.R. Warburton et al

6. Image: https://www.google.com/url?sa=i&url=https%3A%2F%2Fwww.agingcare.com%2Farticles%2Fexercise-benefits-for-the-elderly-95383.htm&psig=AOvVaw3cknDX1va6Wly614AttHM4&ust=1582856621433000&source=images&cd=vfe&ved=0CAIQjRxqFwoTCJC44uzW8OcCFQAAAAAdAAAAABAL

Scientific Benefits of Massage

Mon, 06 Jan 2020 23:07:37 GMT

Ever wondered what the scientific benefits of massage are?

Most people enjoy massage, but there is a growing body of research and evidence that explains and supports why massage has far reaching benefits for a wide range of people.

Your skin (the bodies largest organ) has a rich supply of nerve endings and receptors. Physically activating / manipulating these gives the brain all sorts of signals that create a cascade of effects in the brain and body.

De-sensitisation of wound-up, tight tissues but also a wound-up nervous system is a great example – many types of pain including more complex pain syndromes have an element of central sensitisation – massage decreases this so their brain is getting more accurate information from muscles, joints, skin, ligaments etc. – this results in less pain and dysfunction.

Physically manipulating soft tissue causes increased local blood flow and lymph flow to oxygenate tissues and remove waste products – decreasing pain, helping healing.

Massage has also been shown to have the potential to decrease anxiety and stress – boosting brain levels of Serotonin.

Studies on massage therapy have found it can be useful at helping subacute/chronic low back pain, delayed-onset muscle soreness (DOMS), and can help support the wellbeing of patients with chronic and/or terminal diseases such as cancer. There are also initial positive studies into the benefits of massage therapy for other various disorders such as fibromyalgia, digestive disorders, premenstrual syndrome, headaches, insomnia related to stress, myofascial pain syndrome, soft tissue strains or strains, multiple sclerosis, myofascial pain and knee osteoarthritis. Of course, research is ongoing.

Massage therapy has been proven in the research to be safe when performed by a qualified practitioner that adheres to proper guidelines and practices.

“Massage therapy, as a stand-alone treatment, reduces pain and improves function (compared to no treatment) in some musculoskeletal conditions” Journal of Physiotherapy

In certain conditions, massage therapy has been shown to be even more effective when combined with other evidence-based treatments such as Physiotherapy.

Here at Orion Family Physiotherapy our highly qualified and experienced massage therapists can (with your permission) communicate with your Physio to give you the most effective combined treatment approach.

References:

https://www.researchgate.net/publication/229429563_The_Effectiveness_of_Massage_Therapy_A_Summary_of_Evidence-Based_Research

https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743

Bervoets DC, Luijsterburg PAJ, Alessie JJN, Buijs MJ, Verhagen AP (2015) Massage therapy has short-term benefits for people with common musculoskeletal disorders compared to no treatment: a systematic review. Journal of Physiotherapy 61: 106–116

5 Tips to Stay Healthy This Summer

Mon, 06 Jan 2020 22:59:32 GMT

Keep active .Try and implement regular sessions of exercise into your daily schedule. Be it going for a gentle walk or hitting the park to do some sprints or hill climbs, exercise on a daily basis has been shown to improve your natural endorphin levels, effectively increasing your happiness, and improving your figure.
Eat Healthily . This is an important step to maintaining a healthy body and mind over the indulgent holiday season. Try and avoid excessive alcohol as well as foods high in trans and saturated fats and sugar. Treat yourself and your family with foods rich in natural goodness like legumes, nuts, vegetables and summer fruit.
Relax . Try and reduce the amount of stress over the summer months by involving yourself in enjoyable activities and taking time out with the family or friends. Try and spend time doing what you have been putting off due to time constraints. Try and follow through with those new years resolutions.
Plan a Break . If you have been unable to arrange a holiday for yourself over the summer season, try and get the ball rolling for a holiday some time in the near future. Remember how good you felt after the last time you took a serious break? Whether it’s a one night B & B or a one-month adventure, set a goal for yourself to fulfill- then reap the rewards in the upcoming months.
Fix yourself . If you have been persistently experiencing that niggling pain, but have yet to get it sorted, get yourself to some one-on-one physiotherapy. You may realise it was the best decision you made over the summer season.

The physios at Orion Family Physiotherapy are experts in the delivery of high-quality diagnosis and treatment. We’re here when you need us, give us a call on (07) 3470 1203 to make an appointment.

Move More, Sit Less - 5 Tips From Your Physio

Mon, 06 Jan 2020 22:50:39 GMT

More movement in your day can improve mental, physical health and even workplace productivity. Physiotherapists know that one of the most significant contributors to pain and injury is simply lack of physical activity. Getting more movement in your day doesn’t need to be about high-intensity exercise, all movement can be beneficial. Here are a few tips to help increase the amount of motion in your day.

1. Try the Pomodoro Technique at work or when studying

The Pomodoro Technique, developed in the late 1980s, recommends breaking work into intervals, usually 25 minutes at a time interrupted by short rests. Studies’ have shown that by creating small time limits, you can focus more intently and the breaks can be useful motivators.

Use these intervals as prompts for a short walk, some squats or stretches. Not only will you have made your day more productive, but you will also have added some movement to your day.

2. Challenge a friend to match your steps

A little healthy competition is a great way to keep you motivated to move more. You can set daily, weekly and monthly targets and compare progress to keep you on track. You can use an app like ‘Habitica’ to help track and create movement habits in a game format.

3. Park further away

This is an oldie, but a goodie. If you can’t ride or walk to your daily destinations, try parking further away and using the opportunity to walk. Taking the stairs instead of the elevator and getting up and walking while taking phone calls are also great ways to increase your daily movement.

4. Have a kettle boiling exercise routine.

The time spent waiting for the kettle to boil can feel like an eternity. Use this time to undertake a mini exercise routine. Try fitting in two sets of five squats, five lunges; five heel nurses or try to balance on each leg for two minutes.

5. Stretch before bed

Gentle stretches before bed are a great way to relax and keep your joints mobile. Create a routine and make it part of our nightly ritual for better sleep and a healthier body.

Our physiotherapists are happy to help you find strategies to create more movement throughout the day. Come and have a chat with us to see what might work for you.

Ankle Inversion Injury and Netball

Mon, 06 Jan 2020 22:39:59 GMT

Elite and novice netballers have all experienced an ankle injury at some time or another, the most common being the ankle inversion injury, or “rolled ankle”. This type of ankle injury can be debilitating if not correctly treated from day one.

This type of injury affects the ligaments on the outer aspect of the ankle, those that normally stabilise the ankle during dynamic movements. It can occasionally also cause muscle damage, and sometimes fractures of the bony attachment where some ligaments anchor (an avulsion fracture).

An avulsion fracture may be suspected whenever severe pain is experienced with an inability to put weight through the ankle, marked tenderness just above the “bony point” of the ankle as well as considerable swelling.

The ankle inversion injury is the most common lower-limb injury for an athlete to experience and is responsible for a large amount of time spent off the court. It is integral that this type of injury is properly rehabilitated from day one as chronic pain, ankle instability and tendinitis can all result from poor rehabilitation.

The key reasons to have physiotherapy for an ankle inversion injury are:

To return pain free full range of motion of the ankle during netball
To rehab the strength and stability of the muscles around the ankle
Return to the court with confidence and retain previous skill level
Significantly decrease the chance of a recurrent ankle injury
Properly rehabilitate the balance and proprioception of the ankle

If you have suffered from a past ankle injury or have recently experienced a rolled ankle, come in to Orion Family Physiotherapy and the expert team of Physio’s will be sure to help you speed up your return to the court.

Top Science-Based Nutrition Tips for Ageing Muscles

Mon, 06 Jan 2020 22:31:29 GMT

As we age there is a strong perception that ageing causes muscle and joint pain – it doesn’t have to!

This only occurs in people that haven’t developed the right lifestyle and nutrition management strategies to keep living a pain free, active, happy life.

I’m not denying that our bodies undergo natural degeneration, and that we slow down and have to modify our behaviours and exercise output, but ageing doesn’t have to equal pain.

Vegetables – studies have shown that people that eat more vegetables have less chronic pain full stop – and especially muscle and joint pain. This is mainly due to 2 reasons – these people are less likely to eat negative things for pain – sugar, processed meats etc. but also vegetables are our main source of vitamins and minerals – essential for all cellular functions in our body. If you are even slightly deficient in any vitamins and minerals at any given time, those reactions and physiological processes that depend on those nutrients don’t happen – your systems start to be under more stress – this leads to pain and stiffness. These nutrients, mainly in vegetables are often the body’s precursors and building blocks to our hormones and neurotransmitters – less testosterone means we can’t build muscle in our aging years, less dopamine and serotonin equals less happiness and more pain. (as an aside 80% of your serotonin lives in the gut – unhappy gut health – less good mood)

Variety is key with vegetables – lots of different colors each day – as this corresponds with different vitamins and minerals. dark leafy greens are the most important type.

Omega 3 – EPA and DHA has been shown to decrease knee pain for osteoarthritis sufferers. It’s a good poly-unsaturated fat that helps keep your cartilage in the best shape possible; studies have shown that it can’t help improve your already degenerated cartilage but it can stop further degeneration. It’s helpful for OA or rheumatoid arthritis because it has anti-inflammatory components, and it’s also critical for brain function and helps improve your skin integrity.

Found in oily fish – tuna, salmon, herring, etc. (be sure to get wild caught to minimize heavy metals) plant-based sources are chia seeds and flax seeds, some other products are now adding omega 3 fatty acids into their products as well – cereal etc. If supplementing always have with food. Humans can’t convert the plant-based omega to the usable form anywhere near as well as omega 3 from fish.

Magnesium – a key mineral to improve muscle stiffness and pain, mg can help to decrease muscle spasms and help restless legs. Get it from dark leafy greens, nuts and seeds in various percentages, fish, beans and lentils and whole grains

Protein – the older you are the harder it is to build muscle. This is the unfortunate truth. But notice I said it was just harder – not impossible – but you have to give yourself every advantage – having 1 – 1.4g of protein per kg of ideal body weight per day is key to maintain good muscle tone and strength as you age. the stronger your muscles are the more pressure they take off your joints, the less pain you have and the more mobile you stay. In Australia like almost all developed nations, older people are chronically protein deficient. this is due to various reasons, one of the biggest is they get stuck on a “tea and toast” diet – really high GI carbohydrates, usually high in hidden sugar, empty calories, lacking nutrient density. So, make an effort to have lots of nuts, legumes, eggs, and fish to help all of your systems including your joints and muscles. Brown or wholemeal types of carbs is also a source of protein and contain much more nutrients than their white, processed cousins.

Now, actually go and look in the fridge and pantry and make some positive changes – to improve your quality of life.

We have our wonderful Dietitian, Steph from Onpoint Nutrition on location at Orion Family Physiotherapy on Thursday afternoons. Click on this link to go straight to Steph’s website for more information.

http://www.onpointnutrition.com.au/

And of course, our great team of Physiotherapists can assist you more on your journey. Just give us a call on 07 3470 1203.

Osteoarthritis of the Knee

Fri, 19 Jul 2019 16:15:00 GMT

OSTEOARTHRITIS OF THE KNEE

What is it?

Osteoarthritis (OA) is a common degenerative joint disease that affects almost all the joints of the body. The knees are some of the most commonly affected joints, with many people experiencing at least a small degree of osteoarthritis over the age of 40. The disease is characterized by degradation of the cartilage that lines the surfaces of the joint, growth of osteophytes or bony spurs, pain, stiffness and swelling.

What are the symptoms?

Stiffness in the morning that lasts less than 20 minutes and pain with movement, clicking, crepitus, swelling and a generalized reduction in joint range of motion are all common symptoms of osteoarthritis. As OA is a progressive disease, the condition is categorized into stages to help describe symptoms and guide treatment. Early stages of OA may have only mild symptoms, however as the disease progresses, a joint replacement may be required.

What causes it?

While aging is the most significant risk factor for the development of OA, it’s not an inevitable outcome of growing older. Other factors that may predict the development of OA are obesity, family history, previous joint injury, high impact sporting activities and peripheral neuropathy. It is thought that abnormal wear and tear or stress on the joint is the primary cause of OA. It is also important to note that many people will have changes on X-Ray that show OA, however, will have no symptoms – which indicates that simply having OA is not a sentence for having pain.

What is the treatment?

Your physiotherapist is first able to help diagnosis and differentiate OA from other conditions that may have similar symptoms. An X-Ray can confirm the diagnosis and can be helpful in determining the best course of treatment to follow.

While OA is a progressive disorder, there is often a significant improvement that can be made simply by addressing lifestyle factors and any biomechanical factors that may be contributing to pain.

How can physio help?

Your physiotherapist is able to guide you with strengthening exercises to support the joint, advice for adapting your exercise routine and can even help you to lose weight, all of which have been shown to have a positive impact on the symptoms of OA.

If surgery is the right course for you, your physiotherapist is able to guide you through this treatment pathway, helping you to prepare and recover from surgery to get the best outcome possible.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Helping Your Immune System

Fri, 19 Jul 2019 16:11:07 GMT

Sick of feeling under the weather? Cold or Flu hindering your exercise or sport? Read this!

If your body is struggling with a virus then you will not heal as well from a musculoskeletal injury. Your body’s energy and resources are actually triaged away from healing and focussed on fighting the flu.

There are some evidence-based ways to help your immune system fight off cold and flu viruses this winter to keep you healthy and exercising!

If you have an injury, it makes sense to do what you can to prevent succumbing to these viruses. Recent research has highlighted just how certain foods and natural supplements actually help the body’s immune system fight off colds and flu.

It’s always wise to consult a health professional trained in nutrition for specific advice on any supplements or tablets.

Vitamin C – involved in making hormones, supporting your adrenals, is a powerful antioxidant reducing the effect of infections. The amount of Vit C that can be tolerated before causing diarrhoea increases with how sick someone is – i.e. your system wants, and absorbs more vitamin C the more sick you are!

B Vitamins – Are crucial co-factors to almost every chemical reaction taking place within your body including your immune system, adrenals, liver etc.

Angiographis – a herb – actually interferes with the receptors on the shell of the virus inhibiting attachment to our cells so they can’t infect and replicate.

Zinc – is critical for making your immune cells – neutrophils, T cells, monocytes etc as well as helping many chemical reactions in relation to your immune system. Zinc deficiency affects the ability of T cells and other immune cells to function as they should.

Garlic – Has antibacterial properties and is an antioxidant; it increases the number of T cells in your bloodstream, helps absorb zinc and decreases stress hormones so your body can use nutrients more effectively to fight of the virus.

Turmeric– Is an antioxidant, is antibacterial and has anti-inflammatory benefits. Curcumin – the active part of turmeric is poorly absorbed by humans so supplements that have been processed to improve its absorbability are recommended.

Also:

Don’t smoke
Eat a diet high in vegetables and protein and low in sugar and saturated fat
Exercise regularly
Maintain a healthy weight
If you drink alcohol, drink only in moderation
Get adequate sleep
Practice good hygiene
http://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system

://www.naturalnews.com/035530_immune_system_herbs_spices.html#

Bioceuticals clinical insights April 2016

Decrease Sugar for Increased Health

Fri, 19 Jul 2019 16:04:24 GMT

DECREASE SUGAR FOR INCREASED HEALTH

There’s been a lot of media publicity recently about how sugar is “evil”, and that sugar is responsible for weight gain, not fats etc..

Let’s clear this up:

Your body does use sugar for energy. However, it really matters what form the sugar is in as far as health impacts on your body. Simple sugars (glucose, fructose, lactose, sucrose etc) offer very little nutritional value and will rapidly raise your blood sugar levels causing a rapid insulin response.

Without having to get into too much detail, repetitive cycles of this puts stress on your insulin system, all organs, circulatory system, digestive system, nervous system etc. This is the main cause of type 2 diabetes.

Consuming lower GI carbohydrates (also sugar but in a different form) doesn’t have the same sorts of negative health consequences.

Modern science has stated: High sugar diets can lead to, and have been directly linked with:

Body fat gain

Mood disorders

Sleeping disorders

Diabetes

Heart disease

Stroke

Chronic fatigue syndromes

Chronic inflammatory disorders

Arthritis

Gout

Decreased concentration and mental focus

Poor gut health

And more

So how much should you have per day?

The American heart association now recommends a maximum of 6 tea spoons (24g) per day for females, 9 teaspoons for males (36g)

Recently its been reported the average Australian diet consists of 30- 40 teaspoons of sugar per day… 160g!

Think you’re doing ok?

I encourage everyone to track how much sugar they eating for an average day and see how you compare. Include all drinks.

Also bear in mind if you want to decrease body fat and weight then really you need to be below this average number.

Most of us are aware of the obvious foods to be avoiding and limiting, soft drinks, cakes, sweets, and biscuits but there are lots of hidden sugars in foods that are marketed as being “healthy”:

Some foods to be aware of: (amounts are averages only)

Yogurt – 20-40g of sugar per small tub

Canned soup – 20g

Muesli bars – 15 -30g per bar

Bread – 4g per slice

Sauces – 4- 8g per serving

Fruit juice – 20g per glass

Cereal – 15-30g per serving

Dried fruit – 60 -80g per 100g

It’s always good to focus on the positives! – The positives of a low sugar diet include:

More energy
Better sleep
Better hormonal patterns
Healthy weight and body fat percentage
Improved mental functioning
Improved concentration levels
Reduced underlying inflammation in the body
Improved gut health
Less pain
Better moods

If you are interested in more info we can refer you to a fantastic Dietitian on location with us, Steph from OnPoint Nutrition, or come in and see one of our Senior Physiotherapists, David, that is a qualified personal trainer and Nutritional Therapist for a holistic lifestyle and fitness consultation. This includes a detailed history assessment, specific nutrition and exercise recommendations and a structured plan to help you achieve your goal.

Imaging Results in Neck and Back Pain

Fri, 19 Jul 2019 15:53:24 GMT

IMAGING RESULTS FOR NECK OR BACK PAIN

There has been a lot of research recently about the psychology of low back and neck pain.

One of the key parts of this is patients becoming fixated on a particular diagnoses from an x-ray or scan. Health professionals often fail to point out to patients that degeneration of various types and to various degrees is a normal part of ageing process and should not necessarily give the patient their symptoms.

Once the person has seen a scan showing a disk bulge for example then statistics show they are less likely to get better simply knowing they have a disk bulge. The Australian Physio association warns against getting unnecessary imaging for patients presenting with back pain not only for this reason but also creating an unnecessary cost for the Australian taxpayer.

A lot of people expect to get a scan for anything these days. This is often not a good approach. Diagnostic imaging has a crucial role in the management and treatment of low back and neck pain, just not for everyone.

Have a close look at the table and see just how much of the population will be walking around everyday with spinal degeneration without any pain or symptoms at all (1):

1. Systematic literature review of imaging features of spinal degeneration in asymptomatic populations. 2015 by American Journal of Neuroradiology.

Come into Orion Family Physiotherapy for any low back pain complaints to receive a thorough assessment, diagnosis and comprehensive treatment plan to resolve your back or neck issues fully. We can advise whether a scan is necessary for that or not!

Common Rugby/Football Injuries & How to Minimise Your Risk

Wed, 17 Jul 2019 23:51:14 GMT

COMMON RUGBY/FOOTBALL INJURIES & HOW TO MINIMISE YOUR RISK

Knee Ligament Tear

Occurs with a forceful rotation or sideways movement of the knee. Can take anywhere from 2 weeks to 12 months to be back on the field again depending on severity and associated damage.

Strengthen the key stabilising muscles around the knee, ankle and hip. You can do single leg squat exercises and unstable surface balance strength exercises.

Hamstring or Quadriceps Muscle Tear

Is predisposed by tight muscles and happens when accelerating or stopping quickly. Heals better than ligament or tendon but if not treated properly can leave scar tissue that predisposes to future injuries.

Stretch hamstrings, quads, adductors, calves and glutes. If you can feel you are chronically tight in one or more of these muscle groups then do more stretching for those muscles. Hold static stretches for 20 – 30 seconds.

Neck or Low Back Sprain

Can occur in all sorts of positions. Joints, ligaments and muscles can all be sprained and strained to varying degrees. If not treated properly this very commonly leads to significant compensatory muscle tightness that then becomes symptomatic.

Posture improvement, specific stretching, core strengthening and deep neck muscle strengthening will significantly decrease your risk of these injuries.

Ankle Ligament Tear

Occurs by rolling the ankle while changing direction, stepping on the ball or in a tackle situation. These injuries can range from a minor grade 1 sprain to full ruptures of multiple ligaments and take from 1 week to 6 months to recover.

Do lots of ankle stability and strength training pre season to stabilise the ankle joints. Proper boots and orthotic if needed are key. Also keep your knee and hip stability muscles strong so there is less pressure going through your ankles generally.

Shoulder Dislocation or Subluxation

Traditionally happens awkwardly landing on the ground when the arm is out away from your body and gets forced backward popping the joint forward out of its socket.

Strengthen the rotator cuff especially in vulnerable position away from your side. This can be done with Theraband or a cable machine. This will impact positively on your upper body strength as well.

Come into Orion Family Physiotherapy where all our great team of Physiotherapists have an expert knowledge of any football related injury or niggle. We will get you back to 100% as quickly and as safely as possible.

Improve Your Posture for Better Health

Wed, 17 Jul 2019 23:18:25 GMT

Want the secret of the easiest way to decrease your risk of neck pain, headaches and low back pain?

Improve your posture! Especially your sitting posture.

It’s been well documented in research for years and years that sitting with a less than ideal posture loads your discs between your vertebrae considerably. In fact sitting in a slouched position puts almost twice the pressure on your lumbar disks than standing! Now imagine how much increased load and pressure is accumulated over a period of months or even years of poor posture…. no wonder low back pain is so common!

Now there are of course other predisposing factors to all sorts of low back pain but posture is among the most important.

Poor posture can cause:

Cervicogenic headaches – poor neck alignment is the leading cause of headaches due to the strain put on the muscles of the upper neck.

Low back pain – well documented in research.

Shoulder and mid back pain – sure to load muscles and joints so others have to work harder and are under more stress.

Impaired sports and exercise performance – tight and weak muscles are no good for optimal performance.

Gut issues – poor posture can lead to digestive challenges by slightly compressing your organs, slowing down your digestive process and adversely impacting your metabolism.

Poor sleep – not ideal posture can negatively impact your sleep. When the muscular system is stressed, we have a hard time fully relaxing.

Worse mood & motivation – research has shown that bad posture correlates with bad mood and motivation. A better posture will mean your are more productive.

Slower exercise recovery – Poor posture can overwork certain muscles which will lead to more fatigue and pain during and after a workout.

Reasons for poor posture:

Habit – lack of awareness

Tight muscles that decrease range of motion and encourage your joints to sit in poor positions.

Muscle weakness – long term poor posture results in weakness of muscles that should easily be able to hold you in a good alignment all day. In fact often when people start to really work on their posture they feel their back muscles get sore and tired from the effort. But don’t worry, they will strengthen and adapt – as they are meant to!

How do you correct it?

See your Physio for a posture and biomechanics assessment
Have better awareness of your postures in all of your activities through the day
Strengthen your postural muscles and core
Loosen the muscles and joints that have too much stress through them.

Correct posture:

chin in – not tilted down or poking forward
shoulders back and down
neutral spine (don’t arch to overemphasize the curve in your lower back)
arms at your sides with elbows straight and even
hips and pelvis even
knees even, not locked and pointing straight ahead
body weight distributed evenly on both feet.

Shoulder Labral Tears (SLAP Tears)

Wed, 17 Jul 2019 22:43:37 GMT

SHOULDER LABRAL TEARS (SLAP TEAR)

What is it?

A ring of flexible, fibrous connective tissue, known as the glenohumeral labrum, surrounds the shoulder joint. This labrum increases the stability of the shoulder while allowing for the required flexibility of one of the bodies’ most sophisticated joints. One well-known muscle of the arm, the biceps, has an attachment directly into the labrum and is a common site of injury. A tear of the labrum can occur in many locations, however the most common is at the point where the biceps tendon attaches to the labrum. Usually, this tear follows a typical pattern and is referred to as a superior labrum tear, anterior to posterior (SLAP tear).

What causes it?

SLAP tears can be caused by trauma such as a fall onto an outstretched hand or a dislocated shoulder. Tears can also develop over time with repeated throwing actions or overhead activities as the labrum is weakened and eventually injured. Traumatic tears are more likely to be symptomatic than tears that develop slowly.

What are the symptoms?

As mentioned, SLAP tears can occur suddenly, through trauma or develop slowly through repeated stress. Often if the injury develops over time, patients can be unaware they have sustained a tear and the injury doesn’t have a significant impact on their pain or function. Preexisting SLAP tears can however, place more tension on the long head of biceps tendon, leading to overuse disorders as a secondary complication.

When the tear occurs through a sudden action or trauma, symptoms can be more marked. Sufferers often notice pain deep in the shoulder joint with overhead shoulder movements, a feeling of weakness, loss of power and/or accuracy with throwing activities. Some people may notice a popping or clicking sensation and occasionally the shoulder may give way. In severe tears, the shoulder might feel unstable and even be at increased risk of dislocation.

How can physiotherapy help?

Your physiotherapist is able to help diagnose a suspected SLAP tear and send you for further imaging if needed. SLAP tears are often graded by severity from I to IV as a way to guide treatment. Physiotherapy is usually recommended as a trial for all tears before considering surgical repair and in many cases can effectively help patients return to their previous activities, symptom-free.

If physiotherapy is unsuccessful, surgical repair with a full rehabilitation program is recommended. Surgery will usually either repair the tear or reattach the biceps tendon to the humerus (tenodesis). Following surgery, a period of rest in a sling is required before rehabilitation can begin.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Runner’s Knee (PFJ Syndrome)

Wed, 17 Jul 2019 22:07:39 GMT

RUNNER’S KNEE (PFJ SYNDROME)

What is it?

Our knees are complex hinge joints, designed to provide stability from side to side and smooth movement forwards and back as you walk, kick and run. The patella, or kneecap, is a small bone embedded in the tendon of the quadriceps muscle that protects the knee and also provides extra leverage to the quadriceps, amplifying their strength. The patella moves up and down in a groove at the front of the knee as the knee bends and straightens. Usually this movement is smooth, with little friction, however, if something causes the patella to move in a dysfunctional way, the soft tissue between the kneecap and the knee can become irritated, causing pain in a typical pattern. This condition is often referred to as ‘runner’s knee’, PFJ Syndrome or patellofemoral pain syndrome (PFPS).

What causes it?

The patella usually sits in a balanced position in the shallow groove at the front of the knee and moves easily without friction. The patella is attached to the quadriceps muscle at the top and connected to the lower leg via the patella tendon at the bottom. When the quadriceps contracts, this pulls on the patella and acts to straighten the knee. If one side of the quadriceps is stronger or tighter than the other, it can cause the kneecap to pull to one side and over time become irritated.

There can be many factors that cause a muscle imbalance or weakness on one side of the quadriceps. In most people, the outer aspect of the quadriceps tends to be stronger and tighter than the inner muscle.

Certain postures and leg positions require the outer muscles to work harder and the inside muscles to become less active. Lack of arch support in your feet or simply a physical abnormality of the knee can also place stress on the movement of the patella.

What are the symptoms?

This condition is characterized by pain felt on the inside or behind of the patella with activities that require repetitive bending of the knee. There may be a sensation of crepitus, clicking or grinding and some people report that their knee suddenly gives way. The pain is commonly felt when running, going up and down stairs or when doing squats and is relieved with rest. The pain may start as a small niggle and gradually become worse over time.

How can physiotherapy help?

The first step in effective treatment is to exclude any other conditions and have a physiotherapist confirm the diagnosis. Your physiotherapist is able to determine which factors are contributing to this condition, which could include poor posture, a lack of arch support in your feet or poor running technique.

Once these factors have been identified, you will be provided with a specific treatment program to best approach your condition. PFP syndrome usually responds quite well to biomechanical analysis and correction of any muscular weakness and imbalance. Having the correct shoes and orthotics can also make a huge difference. There are some short-term treatments, such as patella taping, try needling, trigger point therapy and ultrasound, which may help alleviate symptoms quickly and keep you active while you address the other factors contributing to your pain.

None of the information in this newsletter is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Do You Really Need to Stretch

Wed, 17 Jul 2019 21:49:34 GMT

DO YOU REALLY NEED TO STRETCH?

Stretching has long played an important role in the world of sport and fitness, with many athletes stretching religiously before and after exercise in hopes of preventing injuries.

Lately, this practice has been called into question with many people wondering if stretching really makes a difference to athletic performance. The answer, like most things, is not black and white, as we explore a little in this article.

A brief introduction to stretching

Stretching is a type of movement that increases flexibility by lengthening muscle fibres to the end of their range. Stretching before and after exercise has been thought to reduce the risk of injury, improve athletic performance and reduce muscle soreness after exercise.

The two most common types of stretching are static and dynamic stretching. Static stretching is when you lengthen your muscle and then hold that position for a period of time.

Dynamic stretching uses movement and momentum of the body to stretch muscles to their end range, without holding the stretch at the end.

What does the research say?

Some research has suggested that static stretching before an activity can actually reduce power, strength and performance. However, these reductions were shown to be minimal and not noticed at all if the stretches were held for less than 45 seconds. It has also been found that stretching does improve flexibility but only for a short period of time. A few minutes after stretching, your joints move further, and with less resistance, so you may have improved flexibility immediately after stretching.

Why stretch at all?

One thing that is undeniable is that stretching feels great, with many people feeling more relaxed and reporting a rush of endorphins after a good stretching session. It is also difficult to test the long-term effects of stretching specific muscles showing abnormal tightness. A long-term static stretching routine will improve your overall flexibility, and this is thought to help prevent injuries, although the evidence is inconclusive.

If you’re an athlete, the decision to stretch or not can be a personal one. A warm-up prior to intense exercise that includes some form of dynamic stretching is generally recommended for reducing injury risk, but of course is no guarantee. Strength and balance training may have a far greater impact on reducing injuries in the long term.

Your physiotherapist is able to guide you on the best stretching advice for your individual activity and they may be able to identify some areas where improving your flexibility will help to reduce injuries and improve performance.

None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

Four Tips For Avoiding Injuries While Exercising

Wed, 17 Jul 2019 20:46:59 GMT

FOUR TIPS FOR AVOIDING INJURY WHILE EXERCISING

Being active is one the most important aspects of a healthy lifestyle and there are many different ways to get your heart rate up. No matter what your choice of activity is, there is always some risk of injury. In this article, we have listed some tips from physiotherapists to help you prevent accidents and injuries.

Choose the right footwear

The correct footwear can go a long way in protecting your feet and ankles from injury and can even prevent serious accidents such as falls. Every activity places different demands on your body and tailoring your footwear to suit these stressors is a great strategy for preventing injuries. For example, basketball players often wear shoes with support that extends above the ankles to help protect against ankle sprains, while hikers require thick and supportive soles to cushion and protect their feet. Wearing shoes that are too large or have poor grip can lead to slips and falls, particularly when exercising in the outdoors. Your physiotherapist can guide you with the correct choice of footwear for your chosen activity.

Pace yourself

When you start to see improvements in your fitness and strength, it can be tempting to push your limits to see just how far you can go. The danger in this is that often your tissues are still adapting to the increased demands of your new exercise regime. Increasing your weights, training time or running distances by too much too soon can lead to major setbacks. Give your body time to adjust and progress in a slow and steady manner.

Check your form and posture

Checking your posture in the middle of a workout is probably the last thing on your mind, however poor form is a leading cause of injury in athletes. Lifting heavy weights when your spine is not in its optimal position causes many low back injuries. Taking a second to check your posture before starting a lift is highly recommended.

Seek professional advice

Coaches and trainers are able to help you spot vulnerabilities and share their knowledge, helping you get the most out of your chosen activity. Often it is easier to prevent bad habits from forming than it is to break them once they are already in place. Invest in the advice of an expert, they can help you to avoid injuries as well as reach your peak performance.

Your physiotherapist is able to identify weakness in your training technique, biomechanical vulnerabilities, tight and/or weak muscles and can help guide you through your recovery if an injury does occur. However, prevention of injuries is always preferable to treatment, whenever possible.

None of the information in this article is a replacement for proper medical advice. Always see a medical professional for advice on your individual injury.

The Four Biggest Mistakes You Can Make After A Muscle Tear

Wed, 17 Jul 2019 20:33:29 GMT

THE FOUR BIGGEST MISTAKES YOU CAN MAKE AFTER A MUSCLE TEAR

Our muscles play an important role in the movement of our body. Without our muscles, we wouldn’t be able to bend our elbow or straighten our leg. As our muscles are soft and designed for flexibility, they are also prone to injury and if you have ever had a muscle tear, you know that they can be surprisingly painful.

In the period following a muscle tear, there are a few mistakes we see people make, that can actually make their injury worse and delay healing times. Here are a few of the most common mistakes we see.

1. Stretching

After a muscle tear, the damaged fibres slowly begin to heal and reattach to each other. This process can be quite fragile and during the early stages, aggressive stretching of recovering tissue can impair healing or even lead to more tearing. While gentle stretching a few days after the injury can have a positive effect, you should check with your physiotherapist to ensure you’re not stretching too far and causing further damage.

2. Applying H.A.R.M.

Most of us are aware of the acronym R.I.C.E (rest, apply ice, compress the area and elev

ate) as the recommended treatment in the early stages of an acute injury. The acronym H.A.R.M is less well known and is used to remember the things you shouldn’t do after an injury. This stands for applying heat, drinking alcohol, running or massage. All of these activities can increase swelling, pain and increase the damage of the injury in the first 48-72 hours.

3. Failing to see a physiotherapist

The diagnosis of a muscle tear might seem straightforward, however, there might be more going on than you realize. Many conditions can mimic a muscle tear, or you may have suffered a tear due to an underlying weakness or pathology. Having a physiotherapist confirm your muscle tear or identify another condition is vital to ensuring you recover fully.

Your physiotherapist is also able to identify any factors that could lead to further injury and is able to help restore your tissue to its previous level.

4. Returning to sport too early

One of the most confusing things about muscle tears is that often they become less painful while the tissues are still not completely healed. Many people suffer another tear simply because they return to sport too early. While you may feel as though your tissues are back to full strength, the muscle fibres can still be healing and vulnerable to a tear. It is important to test your injury gradually, starting with gentle exercise and building up to high-intensity activities.

Your physiotherapist is able to guide you with a full rehabilitation program. This can help to restore strength, flexibility and control to your damaged muscle, keeping you injury free for the future.

What Does a Physiotherapist Do

Wed, 17 Jul 2019 20:13:25 GMT

WHAT DOES A PHYSIOTHERAPIST DO?

Many people know the value that physiotherapy brings to their life and some have even been visiting their physiotherapist since childhood. However, for those who have never been to see a Physiotherapist before, there can be a question mark over exactly what it is that Physiotherapists do. In fact, this is one of the most common questions Physiotherapists are asked.

What is it that Physiotherapists do?

The answer is tricky, because Physiotherapists do so much. Primarily, we might be described as pain management experts, as we work to reduce the pain of our patients, from those who have suffered a new injury, to those who have had pain for several years. We first identify the cause of the pain and then provide manual therapy techniques, education and management strategies to help our patient understand, manage and reduce their pain.

While pain is usually the first thing that brings patients to see a Physiotherapist, this pain has often caused patients to give up activities that they love and can even be getting in the way of everyday tasks. Many of us reduce our activity levels to reduce pain without even realizing it. Physiotherapists are able to identify which areas you are struggling in and why this is occurring. By identifying the cause of your symptoms, we can help to get you back to full function. Physiotherapists are able to do this for everyone including elite athletes and those dealing with serious disabilities.

In fact, Physiotherapists have a role to play at practically every stage of life.

We can assess infants to monitor their motor skills development and as they grow we help them deal with the pains and vulnerabilities of a growing body. Among other things, we can help improve the function of athletes, assist in preventing injuries, help those with pelvic floor dysfunction and work to prevent falls in the elderly.

Not just exercises and massage.

Physiotherapists offer a range of treatments, from targeted stretches, manual therapies, dry needling, exercises and massage. Physiotherapists are also committed educators and take our role as such seriously.

A huge part of recovering from pain and injury comes from understanding what is happening and how to best manage these issues. Rather than create a dependency on their therapist, we aim to empower our patients to improve their health independently as much as possible.

Physiotherapists aim to improve your quality of life and remove any barriers to full participation, whether these barriers are due to pain, weakness or stiffness.

Understanding Joint Stiffness

Wed, 17 Jul 2019 20:00:34 GMT

UNDERSTANDING JOINT STIFFNESS

While pain and stiffness often go together, joint stiffness can occur on it’s own. Joint stiffness can limit your ability to perform usual tasks, for example turning your neck to check behind you while driving. Stiffness can also be a warning sign that part of the body is vulnerable to future injury. There are many different causes of stiffness and we will explore a few of the reasons why you might not be feeling as flexible as normal.

Disuse and lack of movement

Our bodies are made to move. When we are not regularly moving them through their full range, they can begin to feel ‘tight’. This can be caused by a combination of the capsule that surrounds the joint tightening up and the muscles that surround the joint shortening and losing flexibility. Stiff and tight muscles can cause you to feel as though your joints are stiff, even if it is only the muscle length that is restricting the movement. Joint mobilizations, manipulation and muscle stretches/massage can have a significant effect in improving the symptoms.

The most important way to maintain full movement is to regularly move joints through their full range, which also helps to keep muscles and joints healthy. Your physiotherapist can advise you on how to best approach this with a targeted set of exercises.

Osteoarthritis (OA)

OA is a degenerative disease, characterized by a breakdown of joint surface cartilage and the growth of bony osteophytes around areas of stress. While OA is increasingly common as we age, it is thought that the primary cause is abnormal load and stress to joint surfaces and not simply aging itself. As the joint space between two joint surfaces become uneven, joints affected by OA can feel stiff or even ‘blocked’.

A person with OA will usually feel stiff for around 15-20 minutes after being still. Physiotherapy programs to strengthen the muscles surrounding the joints, so as to help absorb weight-bearing forces, has been shown to have positive results on OA symptoms.

Inflammatory Related Stiffness

The inflammatory process is characterized by swelling and pain around a specific area. Usually this is a response to damage by the body. As an area swells, this will allow less space for movement and a sensation of stiffness, as anyone who has had sprained an ankle can attest to. Acute inflammation will cause swelling that increases over 24-48 hours and subsides gradually. Autoimmune disorders can cause the body to mistakenly have an inflammatory reaction where there has been no injury, with resulting pain and stiffness. Rheumatoid arthritis and ankylosing spondylitis are two examples of such disorders.

Stiffness caused by inflammatory disorders is characterized by feeling of stiffness after rest, particularly in the morning that can take longer than 30 minutes to subside. Inflammatory disorders unrelated to injuries are complex in cause and require collaboration with medical teams for best treatment outcomes. Acute injuries are best managed by following RICE protocols (Rest, Ice, Compression, Elevation).

Speak to your physiotherapist for more information regarding a specific condition.

The Problem with Persistent Pain

Wed, 17 Jul 2019 19:49:56 GMT

Did you know that 20% of Australians suffer daily persistent pain?

Chronic Pain is a public health crisis. It is linked to and often drives overuse of medications, chronic stress/depression and family and financial stress and is significant burden on the economy (missed days at work, loss of productivity etc.).

So What is Chronic Pain?

Pain is considered clinically “chronic” if it continues longer than 3-6 months. It is helpful to understand the differences between chronic, persistent pain and acute pain.

Thankfully, emerging new science reveals there are effective drug-free interventions that can be accessed by all – interventions that include retraining the brain as well as the body including key lifestyle changes and therapeutic exercise. Physiotherapists are well placed to be able to integrate and implement this new research into clinical practice to get genuine and lasting outcomes.

Experienced Physiotherapists can assist with patients in complex and chronic pain states using a combined therapy approach in a BioPsychoSocial model of total Care. This may also include co-ordinating a team of other health professionals using a multidisciplinary approach.

The Australian Physiotherapy Association Pain Management Position statement reports:

“Much of the chronic pain experienced in the community can be effectively diagnosed and treated in primary care settings. As primary contact clinicians, physiotherapists effectively treat conditions where peripheral damage to musculoskeletal tissues is a major contributor to pain. Many painful conditions completely resolve and some which are linked to chronic diseases such as osteoarthritis respond significantly to physiotherapy but without total resolution of pain. Further, some members of the community experience complex pain states which may require practitioners with additional qualifications and/or experience in the management of this kind of pain.”

2016 – Pain Management – Australian Physiotherapy Association https://www.physiotherapy.asn.au/…/Advocacy_Position_Pain_Management_2012.pd…

Furthermore, the Chartered Society of Physiotherapy states:

“Physiotherapy helps people with long term (chronic) pain develop the skills they need to manage their condition, increase their activity and improve their quality of life.”

http://www.csp.org.uk/your-health/conditions/chronic-pain

Chronic/Persistent Pain

Wed, 17 Jul 2019 19:38:37 GMT

CHRONIC/PERSISTENT PAIN

Living with daily pain is a nightmare. It can just dominate your life and drag you down. At OFP we have an expert team of Allied Health Professionals that provide solutions not just services. From Physiotherapy and Massage therapy to Acupuncture and from dietitian to Exercise Physiology we have got you covered. We will help you take the next right step on your health journey and help you walk out of pain – minimising the impact chronic pain has on your life.

Although this can be challenging sometimes, new research into chronic pain and the emerging science of neuroplasticity reveals it is possible to effectively manage and even relieve chronic pain by learning new skills, attitudes and strategies whilst “turning down” nerve sensitivity with many drug-free interventions.

Because of the complex neuromatrix of pain, persistent pain is strongly linked to the emotional centres in the brain, the body and a sensitised cortex (body map) for that body part in the brain.

No wonder when you are in chronic pain you feel stress, anger and frustration – not to mention all the stress from the growing disruption of your lifestyle due to unmanaged pain. As you gradually do less of your “usual” activities, it is easy to lose a sense of just who you are and this will also increase stress, and as your body deconditions from less positive activity, tension builds and the persistent pain cycle continues.

Fear is also a common emotional response in a chronic pain cycle. It is normal to be fearful when you do not understand what is happening to you or in your body and to be fearful to move and resume normal activities when you are in chronic pain. However, your Physiotherapist will be able to help reduce the fear by a competent and real world explanation of current pain science / neurophysiology and help guide you into the right (type and volume) of activities and develop and individual treatment plan with you.

Physiotherapists are experts at advising how to make staged and meaningful changes to your lifestyle to reduce chronic pain. As well as using the right mix of hands-on and hands-off interventions to help the brain and body resume normal sensitivity levels and activity.

Learning not just “what” but “how” to make small positive changes in both the brain and body together will be important as it will improve your quality of life and enable you to be involved in many activities you love again.

The first step in taking charge of chronic pain is hearing the story of how the pain began. It is important for you and us to learn as much as we can about your condition so we can educate you further and provide real, non-pharmacological solutions to your persistent pain including:

• education analgesia,

• massage,

• manipulation/mobilisation,

• acupuncture,

• dietetics and nutrition,

• sleep hygiene,

• exercise therapy and much more.

One of things the research says over and over is a combined therapy approach is the only way to win against chronic pain. The research also reveals a mind-set shift is critical for those who hope to break free and no longer suffer chronic pain. As the nervous system becomes over stimulated and sensitised and drive the chronic pain cycle – De-sensitising the brain and body together is the key.

Stress is not only associated with Chronic Pain, but can be a main driver and factor in persistent pain. What is the single most important thing you can do to relieve stress?

If you are in Chronic Pain cycle, You need a caring and competent health professional who will listen to your story and help YOU walk out of pain!

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Common Myths About Back Pain

Three Ways to Help Keep Kids Active

Can Physiotherapy Help Osteoarthritis?

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PP

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﻿

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