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Posted by philipwoodphysio in General on February 23rd, 2021
We get asked a lot of questions about our work, and we know there are a few misconceptions and misunderstandings about physiotherapy out there. So, we wanted to answer some of the most common questions and set a few things straight!
Physiotherapy is treatment to restore or maintain mobility, function or wellbeing. Physiotherapists can help you recover from or manage an illness, injury or disability, and help you to prevent injury. We also help you to maintain general fitness and use physical approaches to support your overall wellbeing.
The most common reasons to see a physiotherapist are injuries, disability, pain, or other issues affecting your physical mobility. However, a wide variety of problems can have causes within the body that a physiotherapist can help with.
Some conditions that physios treat, that you may not be aware of include:
Yes! You need a degree and thorough training. Ongoing learning and regular upskilling is also required to maintain registration with our professional body.
Physiotherapists use a wide range of techniques and tools to help you with your issue. These include and are not limited to the following:
These are the physiotherapy techniques you’re probably most aware of and involve directly helping to restore movement to the affected area. Examples of hands-on techniques we frequently use are:
Physiotherapists will often work with you on exercises to strengthen your muscles, increase your range of movement and improve function. These exercises may be performed during your session, and you will most likely need to continue them at home between appointments.
Physiotherapists may tape or strap areas to relieve pain, enhance stability or prevent further injury or damage.
Many physiotherapists are trained in additional therapies that can relieve pain, improve movement and promote healing, such as:
Physiotherapists look at the body as a whole, not just the particular issue at hand. That’s because your body works as a whole, not in separate parts, and different areas can impact one another. Therefore, we’ll look at your overall wellbeing and see what issues might be connected.
We’ll also look at lifestyle factors that might be contributing to your problems, and advise you on how you can make changes to prevent further issues. We can also provide advice on avoiding injuries in the future as well as general wellbeing information.
We will most likely need to look at the area causing the trouble, so you may need to reveal that part of your body. Where that is will depend on how much clothing you need to remove. We recommend wearing comfortable, loose-fitting clothing to allow us to treat with ease, and to allow you to be able to do any exercises or movements that are necessary for a successful treatment session.
If you are in pain or struggling with a particular condition, you might not be sure who to see. Physiotherapy will often work alongside medical treatment, and we will refer you to a doctor if we think they are better placed to help you or that you would benefit from seeing a doctor as well.
If in doubt, just give us a call and ask!
If you have any other questions about physiotherapy or how we might be able to help you, just give us a call on Philip Wood Physiotherapy or email philipwoodphysiotherapy@gmail.com and we’ll answer them!
Posted by philipwoodphysio in General on February 22nd, 2021
Carpal tunnel syndrome is a common condition, usually caused by repetitive movements in the wrist. You may associate it most with office workers who do a lot of typing, but there are a number of jobs and activities that can make you more susceptible. So, what exactly is carpal tunnel syndrome, and what can you do about it?
The carpal tunnel is a narrow passageway in the wrist that allows several tendons and the median nerve to join the palm. Repetitive wrist motions can cause the tendons to become inflamed, or swollen, which puts pressure on the median nerve.
The result is pain in the wrist or hand, as well as tingling, burning, itching or numbness in the hand and fingers.
If left untreated over time, the median nerve can become severely damaged, leading to lasting numbness or weakness, so if you experience any of these symptoms it’s important to get them checked out.
Office workers who are required to do a lot of typing, causing them to regularly flex, extend and rotate their wrists, are at greater risk of getting carpal tunnel syndrome. However, any job that involves repetitive movements of the wrist can cause the same issue to occur. If you use vibrating tools or work on an assembly line where you are repeating movements again and again, you could have an increased chance of getting carpal tunnel syndrome. Similarly, activities that involve any repetitive motions of the wrist, such as racket sports or even knitting, can cause this painful syndrome.
The condition is more common in women, and most often occurs between the ages of 45 and 64, although it can strike at any time.
Obesity, certain inflammatory conditions (such as rheumatoid arthritis) and fluid retention (common in pregnancy and menopause) also increase your chances. So what treatment options are available?
Medication may be prescribed by a doctor to reduce the inflammation, and ibuprofen may reduce pain in the short-term. In severe cases, surgery may be required. However, here at Philip Wood Physiotherapy we will do whatever we can to help you before the need for surgery arises.
We can offer you lifestyle advice on how you might be able to reduce the likelihood of the issue recurring and suggest equipment that could protect your wrist if there are activities that seem to be causing the problem (such as an ergonomic mouse or keyboard).
We can also help you with exercises to reduce the pressure on the nerve and strengthen the wrist. If you do end up requiring surgery, we will work with you during your recovery period, helping you to regain strength and motion in your wrist and hand.
Side note: Poor posture can also contribute to carpal tunnel syndrome, so a physiotherapist may help you to improve the way you sit or stand for long periods of time (you just sat up straight didn’t you…😉)
There are a few steps you can take to help prevent carpal tunnel syndrome, or to alleviate the symptoms:
There are also certain exercises that you can do to help look after your wrist. Here are a couple of examples.
Depending on your situation and symptoms, a physiotherapist will be able to recommend specific exercises to suit your particular needs. If you’re experiencing symptoms of carpal tunnel syndrome, give us a call on 9838 3030 and we will do our best to help relieve your pain and get you feeling stronger as soon as we can. Now that’s something we can hi-5 to!
Posted by philipwoodphysio in General on February 2nd, 2021
For many people, after the parties and excesses of Christmas, getting fit and healthy for the New Year is high on the priority list. It’s the busiest time of year for new gym memberships but many gyms are considerably emptier at the end of the month. Too often, this is due to injury causing disappointment and an early visit to see us!
We have put our collective heads together to give you our top tips for avoiding injury and embarking on an exercise plan that will take you to a new level of fitness and hopefully a new regular habit.
Posted by philipwoodphysio in General on January 24th, 2021
Can a physiotherapist help with a headache? You might be surprised to learn that the answer is, quite possibly, yes! It just depends on what type of headache you’re experiencing – and there are a lot more than you might think!
There are more than 150 types of headache! What type you’re experiencing depends on the cause, the symptoms, the location and how often they occur.
Some of the most common headaches include:
Tension headache
Usually caused by tension in the muscles of the shoulders, neck or face, tension headaches usually give a sensation of pressure all the way around the head, and can cause nausea and light sensitivity.
Sinus headache
These headaches are usually felt as deep, constant pain in your forehead, as well as your cheekbones and/or the bridge of your nose. Caused by sinus infections, they’re usually accompanied by symptoms like a runny nose, blocked ears, swelling in the face, fever and sinus pain.
Dehydration
When you become dehydrated, the brain temporarily contracts because of the lack of fluid, causing it to pull away from the skull. Which hurts. The pain can usually be felt all over the head and can be anything from a dull ache to an intense throbbing. So, keep up your water intake.
Cervicogenic headaches
These are caused by pain referred from tissues in the neck. They usually cause pain on one side of the head, from the base of the skull to the temple of the eye, and are aggravated by neck movements.
Migraine
If you’ve ever had a migraine, you’ll know it’s way beyond a standard headache. As well as a pounding, throbbing pain in the head, sufferers can experience vision disturbances, sensitivity to light, noise and/or smells, nausea or vomiting, dizziness or stomach pain. Migraines can last for several hours, or even days.
Cluster headaches
Causing intense burning or piercing pain behind or around one eye, cluster headaches can be so overwhelming that sufferers can’t sit still during one. They may cause swelling, redness or tears in the eye affected, and nasal congestion on that side. They’re called cluster headaches because they occur in groups – one to four times per day (lasting 15 minutes to three hours each time) during a cluster period, which can last from two weeks to three months.
Depending on the type of headaches you are prone to, there are a few things you can do to try to reduce the frequency and intensity:
The two main headaches that physiotherapists can help you with are tension headaches and cervicogenic headaches.
In the case of tension headaches, a physio will relax and unlock the muscles, releasing the tension that is causing the pain. They will also look at lifestyle factors that might be contributing to the problem, such as stress, and help you to manage these.
For cervicogenic headaches, the goal will be to address the neck issue at the root of the problem. This could involve manipulation, massage or mobilisation. They will likely teach you exercises to perform regularly, which will help to relieve the problem. Poor posture is a common cause of cervicogenic headaches, so your physio will also look at your posture and ask about your living/working space to address that problem.
If you’re not sure what type of headache you’re experiencing, give us a call on 9838 3030 and we can help you figure out what kind of treatment you need.
Posted by philipwoodphysio in General on January 21st, 2021
Anxiety is never a pleasant feeling. Between the stress and time commitments around the holidays, and the added pressure to have the year ahead planned, to make it our ‘best year ever!’ it’s no wonder that so many of us feel anxious when thinking of the year ahead.
One counsellor explains how the pressure for new year’s resolutions, change and action can feel like a black hole.
“[When you think of new year], what if instead of hope and optimism, you feel a sense of dread, loneliness, loss or sadness? For some, the beginning of a new year can slowly and steadily start to feel like falling into a black hole.
“It can be really difficult to let others know if you find yourself surrounded by people who are in good psychological shape, with lots of energy for the upcoming year. You don’t want to do anything that might make them feel bad [or risk letting] people know you are not coping.”
If you’re struggling with feelings on anxiety about the upcoming new year, you aren’t alone. It’s important to recognise and acknowledge how you are feeling; this can often be the first step towards making active, positive changes that can help improve your overall mental health and wellbeing.
Discover more about anxiety, and try these six simple ways to feel less anxious and more positive about the new year.
Let’s be honest: how useful are new year resolutions, really? How often do we make a half-hearted plan, only to abandon it days (or weeks) into January?
There’s so much pressure to turn the start of a new year into the start of, well, a new you, that it can feel overwhelming. But do we really need to set fitness goals, overhaul our diets, ban chocolate and alcohol, go vegan, and sign up for a marathon to make our upcoming year the #LivingMyBestLife everyone else seems to be doing on social media?
Campaigns like Dry January, Run Every Day (RED), and Veganuary may work for some people – but it’s OK to acknowledge if these approaches aren’t for you. Going full-tilt into a big change like this can be too much for some of us – and there’s nothing wrong with that.
Instead of feeling guilty or pushed into making big lifestyle changes for the new year, a healthy alternative can be to ask yourself what you really need, want, or would benefit from. Making small, sustainable changes can be more motivating and can act as a catalyst for bigger changes we want to see in ourselves (and our environment).
If you’re unsure of where to start, consider trying these five small changes to dramatically improve your life. Life Coach Clare shares her tips on how you can start setting goals for success.
“Setting goals is an important step to get you from where you are now, to where you want to be. From the moment you start to think about what you really want to achieve, you’re already taking those first few important steps towards achieving.”
Creating realistic deadlines and achievable milestones towards bigger changes can also be a huge help. Take this opportunity to start making real, impactful changes that are focused on your specific needs, goals and desires.
Over-commitment can be a huge hurdle towards achieving our goals and resolutions. It’s hard to say no and risk being the bad guy, but when we put too much pressure on ourselves to be and do everything that, well, everyone else wants, it leaves little to no space for us to grow and develop in the ways that matter most to us. When we take on too much we are, in essence, setting ourselves up for failure.
If you struggle to say no, try these tips on how to set healthy boundaries and limits at work without harming your relationships. If it’s your own high expectations that you struggle with, it could be worth working with a life coach to help you identify the key areas you should focus on first to get the most out of your plans.
A personal development coach can help you to set realistic goals as well as wider life goals, increase your self-awareness, create personal challenges, and evaluate the changes you are trying to make. From supporting you with your confidence and motivation, to helping you learn to manage your energy and boost your self-esteem, a coach can offer a supportive, outside perspective.
You don’t need to wait until a specific time of year to start making the changes you want to see in your life. Sure, the idea of having a new start in the new year is a nice one, but who says you have to wait to get started?
Procrastination can be a huge stumbling block. While a little procrastination isn’t always a bad thing, taking control and overcoming procrastination can be tough. Life coach Wendy shares her thoughts on simple actions you can take to beat procrastination and start making positive changes today.
“Most people procrastinate either because it’s easier to stay where they are, or they are afraid of change. Without intervention and positive actions, you could end up staying where you are.
“Getting used to change is key. Learn to embrace it; if you start changing small daily routines and get used to this, you’ll find it easier to make bigger changes.”
Setting healthy, sustainable boundaries can not only help us avoid taking on too much, but it can also help shape our focus, career, and goals. As counsellor Greg explains:
“Boundaries define the limits of our personal space. They provide us with a framework of mutually acceptable behaviours and ways of engaging with each other – setting out the conditions for how we negotiate our roles, responsibilities and duties at work, as well as with families and intimate relationships.
“[They] also define who we are as people – our identity, what we want in relationships, our expectations of people and what we value in others. Maintaining healthy boundaries help us to protect our dignity and self-worth.”
If you struggle with setting boundaries, these simple tips can help. If you’re worried you may overload yourself with too many expectations for the upcoming year, take the time to sit down and figure out what matters most to you. What do you really want to have achieved by this time next year?
If that feels like too much, try asking yourself what one change would make you feel happier or more positive in six or even three months time. Focusing on a shorter period of time can help you to stay motivated, figure out an actionable plan, and feel like you are making real progress.
We all experience stress from time to time, but do you know the differences between stress and burnout? Often presenting with similar symptoms, while stress tends to be more short-term and manageable, burnout can lead to some serious problems for your health, mood, motivation, home and work life.
Addressing your work/life balance can be one way to help head off the signs, or if you’re worried you may already be experiencing burnout these 10 ways to overcome burnout can help.
Starting the new year off with a focus on what may be holding you back can help you to start putting your wellbeing first. Make self-care a priority. After all, self-care means giving the world the best of you instead of what is left of you.
If worry and anxiety about the upcoming year are starting to take their toll, take this chance to step back and focus on putting you first. Health and wellbeing can take a backseat when we are feeling overwhelmed, stressed, anxious or nervous; making small changes to help you address these feelings can help you to develop ongoing positive coping mechanisms that will support you throughout the near year and beyond.
Try…
Yoga therapy can help you to increase your awareness of your mind and body, grounding you in the present moment and helping you to achieve a sense of calm. Recommended by experts for both stress relief and as a healthy form of exercise, there are many kinds of yoga classes and therapies that can help with specific health problems or wellbeing concerns.
Daily yoga at home can help to lower your stress levels, create a sense of calm, and naturally boost your mood.
The Emotional Freedom Technique (EFT), also commonly called tapping, incorporates aspects of acupressure, energy medicine, and neuro-linguistic programming (NLP) to help release energy blockages and imbalances.
A form of holistic, complementary therapy, EFT works on the idea that negative emotions and physical problems are linked, meaning our negative emotional responses can lead to us having physical symptoms. Tapping meridian points on your body while focusing on what is causing you distress and repeating positive affirmations are thought to help us overcome our body’s learnt response to our negative emotion.
As one therapist explains, “Using tapping we have the ability to work with our subconscious, whilst tapping on different acupressure points and tuning in to the problem, to dig deep and find out where the issue has started from.
“Anxiety is common, but it’s also easy to treat with the right help. Using tapping you can start to unblock the energy trapped inside your body that is blocking your energy system. It’s something you can do at home or alone, or when you are out and about.”
Designed to treat the whole body, aromatherapy can help boost your body’s natural ability to heal, rest and recover. Working through both scent and skin absorption, aromatherapy can not only help to reduce tension and boost relaxation, but can also reduce inflammation, relieve pain, and help fight infection.
Combining aromatherapy and massage can offer both physical and psychological benefits, that can help assist with stress, anxiety, insomnia, and even chronic pain. You can try working with an aromatherapist or benefit from aromatherapy at home.
If you are still considering trying a new years resolution, working with a hypnotherapist could offer the key to achieving your goals.
Hypnotherapists can help you to change difficult or problematic habits, from cutting back on how much you drink to quitting smoking or changing your diet. If new year stress and anxiety are a concern for you, working with a hypnotherapist could be the answer.
“New Year can bring increased levels of stress, anxiety, money worries, relationship challenges, career concerns and changes. We find at times that we can become so wound up with feelings of stress, anxiety and worries inside our minds, we can often spend days if not longer feeling poorly and suffering from illness [over the festive period].
“Try and allocate time to practice breathing exercises at least twice a day. This will help you to release unwanted feelings through your breathing, so you can make room for more positive feelings.”
Working with a nutritionist can help you to make lifestyle changes that can reduce anxiety levels and boost your overall mood and wellbeing. As nutritional therapist Beanie explains, what we eat can help to balance our mood, restore energy, and achieve a better night sleep.
Mindfulness techniques can help you to feel more grounded in your day to day life and activities. The more we do something, the more likely we may be to switch onto autopilot, meaning we are not fully present in the moment. This can leave us unaware of why we are feeling stressed or anxious, and can act as a drain on our energy.
Find out more about how you can use mindfulness to declutter your mind, how to have a more mindful commute, and simple ways to apply mindfulness at work.
Posted by philipwoodphysio in General on January 11th, 2021
Good riddance 2020, hello 2021!
As we say a grateful goodbye to what we can probably all agree has been the worst year in a long time, we’re starting a brand-new year filled with hope and possibility. 2021 brings fresh starts and fresh opportunities for all, making this a perfect time to try something new!
Here are three suggestions for activities to unlock your potential in 2021.
This has become a real craze in recent years, and if you’ve ever given it a go you probably understand why. Getting out on the water is great for your mental wellbeing, promoting a sense of relaxation and calm. It can be done on almost any kind of water, so you don’t have to live close to the ocean to get involved.
Pros: Paddle boarding is a workout for your whole body, but is particularly good for your core strength, arms and abs. It’s a low-impact workout, so won’t put strain on your joints. As if that wasn’t enough, it even improves your cardiovascular health, reducing the risk of a stroke or heart attack.
Cons: Paddle boards are pretty big – usually around 10 feet long – so they can be pretty hard to store and transport. Inflatable paddle boards solve that problem, but they can bounce on rough water and take more energy to push. Plus, you have to pump them up. Reminder to wear plenty of sunscreen and drink lots of water while you’re out on the board to avoid sunburn or dehydration.
Alternative: Don’t fancy standing up on the water? Kayaking has many of the same benefits, and you get to sit down while you’re doing it! Win-win!
Dance is a great way to exercise without even realising you’re doing a workout – you’ll be having too much fun. There are so many different types of dance class designed to give you a workout, so whether you prefer something upbeat like Zumba or salsa that will increase your aerobic fitness and work your muscles, or something more controlled like ballet that builds your core strength and tones your whole body, you’ll find something to suit you.
Pros: Dancing is a workout for the whole body, and a great way to meet new people. It improves your coordination, flexibility and balance, and it even gives your brain a workout as learning and remembering the steps is good for your cognitive function.
Cons: Certain types of dance, such as ballet, can be tough on your joints, particularly your knees. Make sure you have the appropriate footwear for the style of dance you’re doing and you’ll be off to a flying start! The repetitive movements can also cause strains, so make sure you warm up before class and cool down properly afterwards.
Alternative: If dance isn’t your thing, trampolining has a very similar impact on your body and is also loads of fun!
Climbing can take a variety of forms, whether you prefer an indoor bouldering wall or a countryside rock face. Bouldering is easily accessible for beginners, and there is plenty of scope for you to expand your activities as your skill increases. Climbing works your whole body and vastly improves your strength.
Pros: Climbing particularly strengthens your hands, forearms, biceps, back and shoulders. Your upper body strength will improve before you know it. You’ll also find your abs, glutes, thighs and calves get a pretty good workout too. There is a great community around the activity, so you’re likely to make new friends when you get involved.
Cons: Not one for anyone with a fear of heights! It also takes a long time to build up the upper body strength required to get really good, so be prepared to be a beginner for a while. Climbing can also be tough on your joints and tendons, and can lead to arthritis in the hands for regular climbers. You also run the risk of falls, bumps and scrapes, and the tougher climbs you do, the more dangerous the activity becomes.
Alternative: If you want to keep a bit closer to the ground, gymnastics, circus or pole classes also improve your strength and helps build your muscles.
Posted by philipwoodphysio in General on December 27th, 2020
Tennis elbow and golfer’s elbow. Two causes of elbow pain that are associated with sports, even though you don’t ever need to play either sport to experience one of these conditions. Both involve inflammation of the tendons that attach to the elbow, and are caused by repetitive motion of the arms and wrist. But what are the differences between them, and how can you tell which, if either, you have?
Below we have shared the main attributes, symptoms, causes and treatments for each elbow condition, as well as what you can do to help prevent both.
The most noticeable difference between the two conditions is the area of the elbow that they affect.
Tennis elbow causes pain in the outside of the elbow and forearm. This is due to strain to the extensor carpi radialis brevis and extensor digitorum tendons of the forearm, which extend and stabilise the wrist.
Golfer’s elbow on the other hand, will cause pain on the inside of the elbow and forearm as the inside tendons of the forearm (which flex your wrist and contract your fingers when you grip something) have been overused.
Tennis elbow is most common in people aged 30-50, whereas golfer’s elbow predominantly affects people over the age of 40.
Both conditions will cause pain in your elbow that usually radiates down your forearm. In tennis elbow, this pain will begin on the outside of your elbow, whereas in golfer’s elbow you will feel the pain on the inside of your elbow and arm.
There are a few other signs and symptoms which are common in each condition:
Both elbow conditions are caused by repetitive movements which overuse certain muscles and tendons. ‘Overuse’ is considered to be high-level activity of 30 minutes or more, performed three or more times per week. However, the movements that cause each condition are different.
Tennis elbow can be caused by impact motions, such as hitting a ball with a tennis racket (or badminton racket or baseball bat) and throwing motions (javelin and discus throwers are prone to the condition). Repetitive lifting or turning of the wrist can also lead to tennis elbow, making plumbers, painters, builders and hairdressers particularly susceptible. Regular typing can have the same effect.
Golfer’s elbow is predominantly brought on by repeated lifting movements, especially where the elbow is extended and the palm is face down. Gardening, digging, assembly line work and throwing a ball are common causes, and if you are lifting weights with a poor technique then you are more at risk of this condition.
The good news is that both tennis elbow and golfer’s elbow are very treatable.
There are a few things that you can do at home to reduce the pain:
However, both conditions can take weeks or even months to recover from, and can worsen if not treated effectively.
Your best course of action is to see a physiotherapist, who can help you with exercises to stretch and strengthen the forearm muscles and reduce strain on the inflamed tendons. Your physio will also advise you of how you can adjust your arm movements in future to avoid this happening again.
Although we’re more than happy to help you with your elbow pain, we’d ideally like you not to experience it in the first place.
Here are a few steps you can take to prevent tennis and golfer’s elbow:
If you are experiencing pain in your elbow, do not leave it until further damage has occurred. Get in touch with us straight away by calling 9838 3030 and we can start your road to recovery.
Posted by philipwoodphysio in General on December 9th, 2020
Are you in a constant battle with your body to stay injury and pain-free? Maybe you’re having the same conversation with yourself over and over about how you need to be kinder to yourself, eat cleaner, and get stronger and more flexible? When you don’t have the right ingredients making up your life, this can be a difficult task to undertake. Luckily, there is an answer.
Many people will visit a physiotherapist after they injure themselves. A common occurrence is to then part with the physio sessions once the pain has gone away and the person is back to their normal lifestyle. On many occasions, we see these people back in the clinic again within 3-6 months, often with the same problem rearing its ugly head. This is because pain-relief and return to function is only the beginning of the recovery and rehab phase. To avoid these repeat visits to us for the same issue time and time again, rehab should be seen through (and continued) until you are back to baseline PLUS giving yourself some “extra in the tank.”
Making a real change to the body in the way you move, how frequently you move, and how strong you are takes a long time. Many injuries are years in the making and cannot be reversed in a few treatment sessions alone. So, how about having your knowledgeable physio see you through to that 110% mark so next time you take to the field, not only will you not be afraid of injuring yourself again, but you’ll be able to put more into your performance (on and off the field) than you did before. Visiting your physio on a regular basis, regardless of whether you are injured or not, is a great way to PREVENT injury, as you’ll have a movement and health expert with you at every step of the journey.
There are many benefits of seeing a physio regularly for injury prevention. These include:
We understand regular treatments can be costly,but staying healthy and injury free is a much better option then constantly being plagued with injury, or possibly ending up with a life-changing, chronic condition that requires ongoing medical costs. Put it this way, why not use your private health cover to prevent injury, rather than to treat it once it arises and impacts your life?
There are many healthy options out there that can supplement the good work you do with your physio. Not everyone is game for following strict exercise regimes set by their practitioner. A different outlet may be required, and we are trained to recognise these patients and are always supportive of any choice a patient makes if it is going to benefit their mind and body. A very popular exercise choice is yoga. Yoga has been practiced by millions of people for thousands of years (3000+ years to be more accurate!) and provides a whole body, or holistic approach to health. That is, it’s good for the mind, body and spirit. The beauty of yoga in modern times is that it is widely accessible, has different forms for different tastes, and can be enjoyed by all regardless of age.
Some of the proven benefits of yoga include:
The list goes on. We think all of these qualities perfectly complement what we are trying to achieve in our treatment plan for you. Considering trying yoga after reading this? Speak to us next time you are in the clinic, and we’ll be able to recommend a local yoga studio to try. Bonus yoga benefit… It’s a social affair, so take a friend or family member with you and you can both reap the benefits, and enjoy a coffee after class!
Posted by philipwoodphysio in General on November 25th, 2020
We all know how important it is to look after our heart. If you want to live a long and active life, you need to be kind to it every day. But how kind are you to yours? Statistics suggest that many of us need to be doing a whole lot more, as cardiovascular diseases are the number one cause of death globally every year. Nearly 18 million people lose their lives annually as a result of cardiovascular diseases, accounting for approximately 31% of all deaths. Cardiovascular disease is an umbrella term used to describe any disease relating to the heart and blood vessels, including coronary heart disease (CHD) and cerebrovascular disease (e.g. stroke), as well as others.
Some of the risk factors for cardiovascular disease are changeable and others are not. These include:
So, what can YOU do about it? The good news is, no matter where you are in life, no matter what age, you can do something today to improve your heart health. The following are some of the most important things to consider when working towards having a healthy cardiovascular system.
Being overweight or obese is one of the modifiable risk factors that is easiest to change. You just need to ensure you are doing two things… Exercising regularly and eating a healthy, balanced diet. How many of us know this, but fail to get on board consistently? We’re all a little guilty from time to time, aren’t we? Exercise has many body-wide benefits that are too long to list in this blog but challenging your heart through exercise regularly each week is a great way to help control blood pressure and cholesterol levels. Did you know that going for a 30-60-minute brisk walk each day is all you need to keep the heart in check? There are so many other options when it comes to exercise though… Cycling, swimming, aerobics, team sports, martial arts. As well as helping you maintain a healthy heart, your body will benefit from increased flexibility and strength, and a clearer mind.
Combine regular exercise with a good diet and you will be winning on the weight front if you persist. There are many foods out there that hold ‘cardio protective’ properties. Meaning these foods help you reduce the risk of developing cardiovascular disease if eaten regularly as part of your balanced diet. Some of these foods include:
Other handy tips include:
Smoking directly damages your blood vessels which quadruples your risk of heart attack and stroke. Our advice to you is plain and simple… If you do not smoke, keep it that way. If you are a smoker, do whatever you can to begin quitting today. Quitting smoking is tough and needs to be done correctly. Speak to your doctor today for help and advice. The day you smoke your last cigarette immediately decreases your risk of cardiovascular disease and early death.
Chronic stress is a major contributor to increased heart rate and blood pressure. Learning to control your stress levels can help to alleviate the effect this has on the cardiovascular system. Physiotherapists can offer advice on ways to manage stress. Some of the most popular forms of stress management include:
The bottom line is your heart health is your responsibility. You must act to ensure cardiovascular disease doesn’t become a part of your life. You have a wealth of resources at your fingertips. We (and other health professionals) are here to help guide you to optimal health. Book your appointment today by calling us on 9838 3030 and we’ll keep your ticker ticking for years to come!
We thoroughly recommend you regularly check-in with your doctor, especially as you advance through to your later years, to make sure everything is functioning well.
Posted by philipwoodphysio in General on November 22nd, 2020
New foam roller and wondering where to start? Have a read of this, and you’ll feel more informed. And if you still aren’t convinced or have more questions, feel free to ask us next time you are in the clinic and we will discuss it with you in person. For now, let’s keep on rollin’.
Head into any sports store and there is a good chance they’ll have some foam rollers for sale. Foam rollers are widely available and have been used as a therapy aid by millions of people for years since first coming on the market in the 1980s.
Foam rollers are usually cylindrical in shape, very lightweight, and range in length and firmness from long to short and soft to hard. Their design and use is simple. You simply lie the roller on the ground, choose a body part, place it on top and start rolling.
But what are the actual benefits of foam rolling? Are there any potential side effects? Or negative impacts? Let’s take a look…
Foam rollers were originally used by practitioners that followed the Feldenkrais method of treating the body. Early practitioners used the rollers as a way of providing support to the body and would get their patients to stand on the rollers during balance exercises.
Use of rollers progressed over the years. In 1987, their use as a self-massage tool was pioneered by physical therapist, Sean Gallagher. They are now used by millions of people across the globe, including gym goers, weightlifters, gymnasts, athletes and many others, as a tool to massage and release tight muscles.
Some of the benefits of foam rolling include:
Due to their widespread availability, foam rollers can be purchased by anyone, even though they may not be a suitable tool to use for that particular person. There are certain conditions and circumstances where use of a foam roller could be detrimental or damaging to a person’s body.
Foam rolling exercises load and stress the underlying tissues, including nerves, skin receptors, blood and lymphatic vessels, as well as bones. People with conditions including advanced diabetes mellitus, lymphedema, varicose veins and severe osteoporosis should avoid this form of exercise, unless advised otherwise by a medical professional. When recovering from a muscle strain, a foam roller may be a handy thing to have around, but rolling over a torn muscle should be avoided in the early stages of injury and until you’ve been given the all-clear by your therapist. Rolling over an acutely torn muscle could hinder the repair of the muscle and at the very least would be incredibly uncomfortable and painful.
Please note that scientific evidence supporting the use of foam rolling for therapeutic reasons is sparse and caution should be taken by anyone who uses them. Our advice to you is to ask your trusted physiotherapist if it’s suitable for you. We have the expertise to guide you in the right direction and if it’s a great option for you and your body, we’ll give you the thumbs up to rock’n’ROLL!
Posted by philipwoodphysio in General on October 25th, 2020
The 14th November 2020 marks the 29th World Diabetes Day. Since its conception in 1991, World Diabetes Day has been the principal worldwide campaign that raises awareness of the disease diabetes mellitus (DM). This year’s theme focuses on ‘The nurse and diabetes’, and how pivotal a role nurses play in supporting those living with this condition. Do you understand diabetes? Are you familiar with its effects on the human body? If the answer is no, this blog is for you.
Here’s a few startling facts about DM… In 2019, nearly 465 million adults had a DM diagnosis worldwide. This figure is predicted to increase to nearly 580 million by the year 2030. In the same year, the disease took the life of 4.2 million people with healthcare costs totaling more than $760 billion. This equates to approximately 10% of the total global spend on all healthcare, which is a huge figure! It also puts into perspective just how big a problem DM is across the planet.
Diabetes is a chronic, metabolic disease. The word ‘metabolic’ derives from ‘metabolism’, which refers to the body’s ability to breakdown food into energy. With DM, the problem lies with the body’s ability to breakdown sugar (in the form of glucose) into energy for the body to use. When we eat food, the body breaks it down into smaller pieces. Some of these smaller pieces are in the form of glucose, our body’s main energy source. Once in the blood, it travels around the body, being dispensed to all cells, so all of our bodily processes can be carried out and function correctly. The body uses a hormone called insulin to help in the process of converting glucose into energy, ready for use by our cells. Insulin is produced by the pancreas, an organ that is part of our digestive system. In DM, the pancreas either doesn’t produce insulin at all, or it does not produce enough good quality insulin, meaning there is nowhere for the glucose to go but stay in the blood. As a result, the glucose levels rise, which then leads to symptoms of DM.
There are three main types of diabetes:
This blog will mainly focus on the differences between DM1 and DM2. We will discuss gestational diabetes in more detail in a future blog.
The short and long-term effects of DM1 and DM2 are the same. The short-term effects of DM1 tend to come on quickly and may be fatal if not controlled promptly. Some of the shared and more immediate symptoms of DM1 and DM2 include:
If DM is not managed well, long-term complications of the disease relate to problems with the cardiovascular, kidney, nerve and visual systems of the body. This leaves a person susceptible to developing:
Poorly managed diabetes is a common cause of limb amputations (due to the resultant poor blood flow and nerve function) and there is a strong association between diabetes and anxiety and/or depression.
The key to managing DM in any form is an early diagnosis. The beauty of seeing a physiotherapist regularly is that we are constantly monitoring your conditions and general health. If we suspect there may be an underlying problem that needs medical attention, we will discuss this with you and help direct you to the right person to ensure you receive the correct diagnosis and treatment. Diseases like diabetes are usually diagnosed under supervision of your GP.
If you have any questions relating to DM, and how this may affect your ability to exercise, please speak to your practitioner next time you are in. We hope you found this blog informative and interesting. The key to managing disease and injury is to first understand it. If you have any questions, let us know and we’ll be happy to put your mind at ease!
Posted by philipwoodphysio in General on September 23rd, 2020
Studies from the US report approximately 61 in every 100,000 people experience a knee meniscus injury every year. You are more susceptible to injuring a meniscus in your knee if you participate in sports such as football (all forms), basketball, netball, skiing, baseball and wrestling. There is also a high rate of meniscus injury seen in those who work in the military on active duty. Essentially any job or sport that requires lots of squatting and kneeling can leave you open to an injury of this kind. But what is a meniscus?
The meniscus are found inside the knee joint, nestling nicely between the thigh and shinbones. They are crescent-shaped pieces of toughened tissue (a type of cartilage) and there are two in each knee. One sits on the outside part of the knee joint (i.e. lateral meniscus) and one sits on the inside part (i.e. medial meniscus). They act as shock absorbers to the various loads and forces that pass through the knee during movement. They also have a slightly wedge-shaped appearance being thicker around the outside compared to the inside, and this provides a deepening of the joint surface to allow for a more snug-fit joint. The top of the shinbone is quite flat compared to the very rounded ends of the thighbone… The meniscus help to stabilise this slight mismatch of joint surfaces.
The most common cause of a meniscus tear is an excessive or forceful twisting of the knee whilst the foot is planted on the ground. This might happen as a result of landing awkwardly from a jump, or from the force of another person or opponent’s body acting on the knee. During this type of movement, if the force is too much for the meniscus to withstand, tearing may occur. The medial (inside) meniscus tends to be injured more than the lateral (outside) meniscus. This is because the medial meniscus attaches to other structures inside the knee joint, leaving it less mobile to forces acting on it compared to its lateral counterpart.
The experience of a meniscal tear will vary from person to person depending on the cause. A young footballer who has been injured during a tackle with high forces involved will likely present in a great deal of pain with a swollen and restricted knee. Injuries sustained in this way are likely to be more severe with associated ligament injuries as well. On the flip side, an older person who has been gardening for the weekend spending lots of time squatting and kneeling may present to the clinic with a very different picture. There may be no high force movement involved, but instead the tear has occurred due to degenerative changes that have occurred to the cartilage tissue. Symptoms in these types of injury are less likely to be so acute and may only appear 24-48 hours down the line. Signs and symptoms you might expect from a meniscal tear may include any or all of the following:
The first thing to do if you have injured your knee is to see a physiotherapist as soon as possible. A painful, swollen, restricted and inflamed knee following an incident is a sign something is not right, so seek help quickly. We will ask questions about what has happened and examine your knee closely. Some people will be able to move around well, others with a severe injury may be more limited. The management of meniscal tears will vary depending on how the injury happened (i.e. are we also dealing with a ligament injury?), and the age and goals of the patient.
In some instances, we might suspect a small tear and a patient is presenting with pain but has good overall movement and doesn’t have any of the more severe symptoms such as locking or giving way. In these cases,; we’d use hands-on treatment and exercise prescription in order to strengthen the knee and restore full function through massage, mobilisation and whole body movement.
In instances where we suspect a large tear and a patient is presenting with high amounts of pain, restriction and locking and/or giving way in the joint, we may first need the assistance of some imaging or surgery (i.e. an arthroscope) to determine the severity and clear the knee of any large tears. Some tears require removal of the cartilage tissue whereas some can be repaired. The surgeon will always try to retain as much of the meniscus as possible to reduce the impact on knee mechanics following recovery and for the future.
Regardless of the initial management, rehabilitation will aim to:
Seeing us as soon as possible will help to limit complications and help get you back to 110% (we always like to get you back fitter than you were before the injury!) at the earliest possible opportunity. Whether your goal is to garden or return to kicking goals, we can help get you there. Call us today on 9838 3030 to book your appointment.