Recent Comments
No comments to show.
Posted by philipwoodphysio in General on May 23rd, 2021
There are a lot of myths out there about physiotherapy. Whilst some of them might give us a chuckle, others might be putting people off from getting vital treatment that will enable them to live fuller lives. So, we wanted to set the record straight and let you know what physiotherapy is really all about.
Some people think that physiotherapists are for athletes or people who are seriously into their sports and fitness. This isn’t true at all.
Fact: We can help people who play sports or exercise regularly, whatever their level, either to recover from an injury or to stay on top of their game. But we also see patients who aren’t sporty at all. In fact, the majority of our patients aren’t athletes! Anyone who has muscles, joints and tissues can benefit from physiotherapy – and that’s, well, everyone!
We’ve heard people say that they don’t think they should see a physio because they don’t have a specific injury that they’re aware of, they just have pain or discomfort that has been gradually building, but they think the lack of any big event that started it means they’ll be wasting our time. That isn’t the case.
Fact: If your pain is still there after two weeks, it probably isn’t going to go away by itself. You don’t have to have experienced a specific injury to need physiotherapy – general wear and tear over time, or more subtle issues that build up without you noticing can cause damage that needs to be treated. Ignoring it can often mean it just gets worse and could lead to more serious problems down the line.
Furthermore, your pain could be caused by lifestyle factors or issues with your activity technique. A physiotherapist can help you identify changes or tools that can help you avoid aggravating or repeating any issues.
A lot of people put off or avoid seeing a physio because they’re worried the treatment will be painful. We’re not going to lie, there might be some discomfort, especially if you’ve got a serious issue that needs to be dealt with. But in the long run, leaving your problem untreated is likely to be a lot more painful!
Fact: Many people say physiotherapy treatment was a more comfortable experience than they expected. We try to make your appointment as pain-free as possible, and we will increase your activity levels when your body is ready. Plus, if treatment means saying goodbye to your current issue and associated pain, then any short-lived discomfort during your treatment will seem totally worth it.
Your physiotherapy treatment is likely to involve some form of exercise to help with strength, flexibility, and mobility. But that’s only part of what we do.
Fact: Physiotherapy involves a wide range of techniques, including manual therapy, massage, activity modification, weight management, lifestyle advice, training plans and, yes, exercise. What form and combination of treatments we recommend for you will depend on your particular issue and individual requirements.
A lot of people are nervous about coming to see a physio because they think they’ll have to take their clothes off. Don’t worry, we’ve seen it all before, but we probably won’t need to see yours anyway.
Fact: To determine the best way to treat you, we will almost certainly need to examine the affected area. So, if that is somewhere normally hidden by your clothes, then you may need to remove some items. However, you can make this a lot easier by wearing clothing that naturally exposes that area or is easy to pull aside. We recommend wearing loose-fitting clothes to an appointment anyway because that will make it easier for you to do any exercises or stretches.
If the area is impossible to look at without removing some clothes, then we can always cover you with towels if you feel more comfortable. If you’re worried about having to undress at an appointment, just let us know, and we can discuss it and find an appropriate solution to keep you feeling comfortable.
Don’t let myths and misconceptions prevent you from getting the treatment you need. If you have any questions or concerns about physiotherapy, just give us a call on 9838 3030 or email catwood@bigpond.net.au and we can give you the facts.
Posted by philipwoodphysio in General on April 25th, 2021
Want to look after your body like a physio? Whether you’re currently having treatment and want to complement that work, or you just want to keep yourself in the best possible condition, here are five ways that you can proactively take care of yourself from the comfort of your own home.
Stretching a particular muscle or muscle group improves elasticity and allows you to use the muscle more effectively to build strength. Stretches are therefore very important for increasing your control, range of motion and flexibility. If you are exercising, make sure you stretch before and after to reduce your risk of injury and improve your recovery time.
If you’ve developed stiff or tight muscles from exercising, using a foam roller can reduce soreness, release tightness or tension and decrease your recovery time. They can also be used to increase your core stability. You will need to hold your body above the roller, then slowly lower the area you want to target onto the roller. You can then roll gently backwards and forwards. It should cause mild discomfort, but don’t push it so far that it causes real pain as this could lead to injury.
Water plays a pretty important role in your body, enabling you to regulate your body temperature, lubricating your joints, assisting your kidneys to remove toxins, and delivering nutrients to cells to give you energy. Drinking enough water is vital, especially before, during and after exercise.
These small spikey balls can help relieve trigger points, which are hyperirritable nodules (little knots) in muscles that can occur all over the body. They can be caused by injury, over-exercising, poor posture or joint problems. Pressing the ball into the area and making small movements with it helps to release the trigger point, and the spikes stimulate your circulation. Like foam rollers, it’s important not to push too hard on these areas, so take it easy and book an appointment with us if you suspect you need a helping (physio) hand!
What you eat has a huge impact on the wellbeing and performance of your body. A clean diet, one that avoids processed foods or those high in sugars or additives, is great for taking care of your physical health. For example, proteins support the building of bone, muscle and connective tissue; vitamin-rich fruit and vegetables support cell function; and omega-3 fatty acids help take care of your joints. When was the last time you took a good look at your weekly food intake to ensure you’re giving yourself a balanced meal each day? (Maybe now is the perfect time!)
Want a more personalised plan for your physical wellbeing? Give us a call on 9838 3030 or email philipwoodphysiotherapy@gmail.com and let’s have a chat about approaches to support your particular needs.
Posted by philipwoodphysio in General on April 21st, 2021
If your new year’s resolution was to take up running, or to step up your existing exercise routine, you might have found yourself developing pain in your foot. It’s tempting to dismiss it as just a normal side effect of your new regime, but it could actually be a fracture. No, it’s probably not a completely broken bone, but a stress fracture – a small crack or severe bruising within the bone that, if left untreated, could cause you some serious problems.
Unlike other types of fracture, stress fractures don’t involve an actual snap in the bone and are not caused by trauma. Instead, a stress fracture is where a tiny crack develops over time.
Stress fractures are usually caused by overuse or repetitive actions. Suddenly changing your exercise routine by taking up a new activity, or substantially increasing the intensity of your workout can also lead to stress fractures.
You have five metatarsal bones in each foot, which run from the base of your toes back towards the body. They connect the toes to the tarsal bones in the middle part of your foot. The metatarsus are some of the most commonly fractured bones in the body due to the amount of repeated pressure they absorb in activities like running, walking and jumping.
Regular, repetitive motions in the foot are the most common causes of metatarsal stress fractures, making runners particularly susceptible. If you have recently taken up running or are trying to run too far too soon, you are at an even greater risk of developing a stress fracture.
Other sports, such as basketball, tennis, gymnastics and dance, that put a great deal of repeated pressure on the foot are also common causes. Whatever sport you are taking part in, you should always ensure you have the correct footwear and that it fits properly – as poor footwear increases the chances you will over-stress your metatarsals.
Stress fractures can also occur as a result of a different injury entirely! For example, if you sustain damage to an ankle, knee or hip and don’t seek treatment, you may end up overloading your foot on that side to compensate for the pain elsewhere.
Osteoporosis, vitamin D deficiency and certain foot problems can also lead to metatarsal stress fractures.
If you do develop a stress fracture in your metatarsal you will likely experience pain in your foot that will be worse during activity but will lessen when you rest.
You might also notice swelling at the top of your foot, and it may be tender to touch. There could also be some bruising or redness around the area. Some people will have balance problems or an uneven gait.
If left untreated, stress fractures can develop into a complete break or lead to chronic conditions.
If you suspect you have a metatarsal stress fracture, you must rest your foot. You can apply ice to ease the pain and elevate your foot to reduce swelling. Avoid tight or heeled shoes. Then make an appointment with us here at Philip Wood Physiotherapy.
We will look at any immediate interventions that will help the healing process, such as wearing a moon boot for a short period to de-load and allow the bone to repair itself. Then we might suggest footwear modifications or advise on your exercise routine changes to prevent the issue worsening or recurring.
If the stress fracture was caused by a previous injury, this will need to be addressed as well.
If you’re experiencing pain in your foot, or any unexplained pains following a change in your exercise routine, give us a call on 9838 3030 or email philipwoodphysiotherapy@gmail.com so we can check out what’s going on.
Posted by philipwoodphysio in General on March 29th, 2021
Have you ever been told that carrying a heavy backpack on one shoulder or sleeping on one side can warp your spine? This isn’t necessarily the case (although carrying heavy backpacks certainly doesn’t do your back any good). There is, however, a condition called ‘scoliosis’ that can lead to the spine becoming unnaturally curved. It is usually first identified in childhood or adolescence, but can affect people of any age.
Scoliosis is a condition that causes the spine to curve sideways and to rotate. It can be caused by other conditions, such as cerebral palsy and muscular dystrophy, or by issues elsewhere in the body, but the cause of most cases of scoliosis is unknown. In fact, around 80% of cases have no identifiable cause.
There are two main categories of scoliosis:
Structural scoliosis is where there is a physical curve to the spine.
Functional scoliosis is where the spine appears to be curved, but this is a result of an irregularity elsewhere in the body, such as different leg lengths.
Structural scoliosis is permanent, although symptoms can be reduced. Functional scoliosis, on the other hand, can often be resolved.
Most cases of scoliosis are mild, and it may take a while to notice it at all. However, the more severe the curve, the more of an impact it will have on your life. Some cases can continue to worsen over time. In severe instances, the amount of space within the chest can be reduced, affecting lung function and restricting the heart’s ability to pump effectively. The curve of the spine can also impact other areas of the body, causing pain or muscle spasms elsewhere.
Mild cases of scoliosis cause little or no pain, but there are other signs that you can look out for. The most common symptoms of scoliosis are:
In more severe cases, you may experience:
Cases of scoliosis are often first spotted when a friend or family member notices that the person’s clothes are hanging unevenly, or that their spine appears curved when they see them changing or in swimming clothes.
Most scoliosis patients will be identified as children or teenagers – commonly during growth spurts around the time of puberty. However, some cases of scoliosis may go undiagnosed well into adulthood, and some adults will develop degenerative scoliosis as they age.
Around 90% of instances of scoliosis are considered mild, and these are often thought to not need treatment as they cause little or no pain. However, even mild curvature of the spine can lead to other issues, such as:
Therefore, it’s always worth looking into what treatment options are available if and when scoliosis is first noticed.
In some instances, particularly those of children, it may be necessary to wear a back brace to prevent the curvature from worsening.
Physiotherapists will then focus on developing an exercise routine to strengthen your muscles, increase your mobility and develop core stabilisation. Massage and hydrotherapy can also help to reduce pain and discomfort.
In severe cases, surgery may be required, but this is becoming much less common practice due to advances in early detection programs and bracing treatments. Surgery is always a last resort if all other forms of therapy have not proven effective.
Contact us on 9838 3030 or email catwood@bigpond.net.au for a spine check to assess any issues you might be experiencing.
Posted by philipwoodphysio in General on March 15th, 2021
Overuse injuries occur when a particular part of the body is subjected to repeated demand over a long period of time. Activity that involves using the same motions over and over – particularly if these are ramped up too quickly, performed for extended periods or made using an incorrect or unsafe technique – can cause tissue damage.
Below are some of the most common overuse injuries in different types of body tissue.
A stress fracture is a small crack in otherwise normal bone that occurs when the bone has been subject to repeated impact. Stress fractures are most common in weight-bearing bones, such as the shin or foot.
Often seen in runners, stress fractures can be a result of a sudden change in physical activity or increasing training without enough rest or recovery time in between sessions.
To avoid stress fractures, follow a sensible training program that increases your activity gradually and allows plenty of rest time (ask a physiotherapist for advice if you’re unsure). You can also look after the health of your bones by eating a diet high in calcium and Vitamin D.
Tendonitis is irritation or inflammation of a tendon, caused by repetitive actions in that area. Activities like gardening, painting, cleaning, throwing a ball and playing tennis can cause tendonitis.
To reduce your risk of tendonitis, try to build up your activity levels gradually rather than doing too much too soon. Take regular breaks and limit the amount of force you use in your actions.
Blisters form to protect the skin and can be caused by repeated friction from rubbing or pressure. If you have ever had a pair of shoes that didn’t fit well or were stiff in certain places, you might have experienced a friction blister where they rubbed your foot or ankle.
To avoid blisters forming, protect your skin from friction where possible (for example, by wearing socks, or wearing gloves if you are using tools that rub your hands).
If you do develop a blister, keep it clean and dry and try to leave it alone as much as possible. Resist the temptation to pop it.
Overstretching or tearing a muscle, by overusing it or using poor technique, can result in pain, inflammation and limited movement. Any muscle can be strained in this way, but it is most common in the lower back, neck, shoulder and hamstring.
To reduce your risk of straining a muscle, warm up and cool down properly before and after exercise and get professional advice to ensure you’re using the correct technique. Poor posture can also strain your muscles, so consider the way you are sitting and standing, especially for long periods of time.
Physiotherapists don’t just help you recover from injury – we also try to prevent you getting them in the first place. If you think you might be at risk from overuse injuries, give us a call on 9838 3030 and we’ll discuss whether there are steps you can take to protect your body. Proactive care may seem unnecessary at times, but it is the most pain-free (and affordable) way to manage injuries before they make themselves apparent.
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.