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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.
Posted by philipwoodphysio in General on September 2nd, 2020
While some mainstream gyms have now opened, you may feel more comfortable working out al-fresco. Fortunately enough, getting your sweat on outside could be as easy as using an outdoor gym. If you’re unsure where to start, you’ve come to the right place. We’ve enlisted the help of the experts to give their most effective tips.
“Firstly, you do not need full access to all of the gym facilities you were used to having, so don’t get bogged down with thoughts like, “How am I going to keep up the same level of intensity as before?”.
“The simple answer is you’re not. ‘The most important thing is that you keep consistent with a plan that is going to keep you active, mobile and moving as much as possible with little or no equipment.” Work with what you have and adapt your routine to suit that.
You’re working out outside… but that doesn’t mean that you should forget the basics. “Remember to always spend 10 to 15 mins warming up and stretching before each and every workout”. Consider the various ways you could warm-up and down. For example, you might start and finish each workout with a series of relaxing stretches.
Before you sprint to your local park, you might want to stock up on essentials. Having some handy extras could help you get more from your workout. “Our simple tip would be to purchase some basic resistance bands and a decent pair of running shoes”.
“The reason we say this is because there is so much you can do with just your body, and still be able to maintain the progress you had achieved before lockdown or even start achieving greater results if you are new to or coming back to training.”
Are you guilty of putting your workouts off? Perhaps you wake up late each morning and tell yourself that tomorrow will be the day you hit the outdoor gym. If that sounds familiar, it’s time to change your ways. Start by making a schedule that fits your weekly routine.
“The next thing is to get a diary and block out 3-5 days per week where you can train. Twenty to 45 minutes per session will do, but feel free to extend this timeframe if you have it available to you. Remember what we said about consistency: Never miss a session that you have scheduled in your diary. This is key!”.
Next up, let’s talk about the outdoor gym equipment you should use. “The outdoor pull-up bars might seem slightly intimidating at first but know that multiple pull-ups or muscle-ups aren’t necessary to make great use of this piece of kit,”.
“Learning to hang from a bar has awesome transferable benefits in grip core and shoulder strength, as well as helping rebalance the shoulder joint for better overall shoulder health,”. “Once the hanging is there, try taking it over to some monkey bars to add a new challenge and some movement!”.
It doesn’t have to end there. You can also use this equipment to work your back, biceps and shoulders too. “Try a wide grip with hands over for more back and try a narrower grip with hands under for biceps”.
Are you looking to build your upper body strength? When you head to the outdoor gym, head over to the parallel bars. These are the waist-height bars that are next to one another. Believe it or not, this simple piece of gear can supercharge your workout.
“Parallel bars are amazing for building a strong upper body, tricep dips for your chest and arms, horizontal rows for your back”. “Aim to keep your body as still as possible and find a smooth steady tempo for each movement for maximum benefit as we begin. Also if you are looking for core work here, try some leg raises and L-sits!”
Don’t neglect your back! Luckily, there’s a simple way that you can target the muscles in your mid-upper back while using outdoor gym equipment. “There are often bars about waist height”. “Hang your shoulder under your wrists with your body in a reverse plank position and pull your body up to the bar.” Give it a go and keep trying!
Missing a core workout? If you’ve been struggling to work this area at home, allow the outdoor gym to fill in some of the blanks. “Hang from the pull-up bars and either pull your toes up to the bar or modify and pull your knees into your chest”.
Figure out what works for you and stick to it. When you first start trying to pull your toes or knees up, the truth of the matter is that it’s going to be tough. Really tough. However, so that you can progress, you have to keep going at a rate that suits you and your fitness.
“Step-ups work your quads, glutes and hamstrings”. “Find a bench and choose one leg to lead stepping up and down.” You can add this particular exercise to your cardio workout. Make sure that you choose a height that is right for you.
Have we inspired you to hit the park and get working out? While you may have previously found the look of an outdoor gym baffling, these expert tips will help you out. Take things slowly and figure out what your personal workout style is. Just keep moving!
Posted by philipwoodphysio in General on August 26th, 2020
This month we are drawing focus on injuries that affect our hip flexor muscles. Injury to the hip flexor muscles can lead to pain felt in the front of the thigh region, as well as the hip and groin. Hip flexor injuries are common in sports, including football (all forms), basketball, hockey and athletics.
Your hip flexors are a group of muscles that move the thigh forwards and outwards, in front of the body. The main muscles involved in the movement of hip flexion include:
The most commonly injured hip flexor muscle is the rectus femoris muscle (pictured above). This is the muscle that runs from the pelvis, down the centre front of the thigh, to below the knee. This muscle not only flexes the hip, but also extends (or straightens) the knee.
The most common injuries of the hip flexor muscles (i.e. rectus femoris) include contusions and strains.
Contusion: A contusion is an area of skin and underlying tissue that has been damaged by a blunt force trauma. This may come in the form of an opponent’s knee during sport, or an object like a hockey puck striking the thigh. A contusion is also known as a ‘cork’’. The impact of an object causes the tiny blood vessels under the skin and in the muscles to break and bleed. The blood collects into a space around the impacted muscle fibres creating a pool of blood. A bruise appears on the skin where the impact has occurred.
Strain: A strain is a tearing of muscle fibres usually caused by a force too great for the muscle to withstand. This may occur during an explosive movement including kicking, jumping or running. Strains are either partial (where some muscle fibres tear and others remain intact — known as Grade 1 or 2 strains depending on severity) or complete (where every muscle fibre tears — known as a Grade 3 strain). Strains most commonly occur at the location where the muscle merges into a tendon. In the case of the rectus femoris muscle which runs vertically down thigh, strains usually occur at either the hip-end or the knee-end of the muscle.
It can be difficult to distinguish between a contusion and a strain as many of the signs and symptoms are similar. A thorough case history which takes down information including how the injury occurred and how it developed over time can help your physio come to an accurate diagnosis.
The following table compares the features seen with a typical contusion versus a strain:
| FEATURES | CONTUSION | STRAIN |
| Onset of pain | Immediate | Immediate or next day |
| Progression of pain | Improves with gentle activity | Worsens with activity |
| Bruising / swelling | Appears quickly | Delayed or may be absent |
| Findings on examination | Obvious lump that hardens over time, tenderness | Area of strain less obvious to feel, muscular spasm |
| Effect on strength | Little to no loss of strength | Definite loss of strength, may be significant |
The way we treat a contusion and a strain are very similar. The length of treatment tends to increase for more severe strain injuries, but the principles of treatment are largely the same. As with any acute injury, the first line of treatment is to control the bleeding and swelling under the skin. This includes protecting the body part from worsening injury, loading the part appropriately (i.e. being on crutches vs full weight-bearing), ice, compression and elevation of the affected body part. Gentle stretching and contraction of the affected muscle is allowed if tolerable.
The next stage is to get the knee and hip joints back to full, pain-free range of motion. We can help here with some hands-on massage and joint mobilisation. We’ll kick up the stretching and increase the amount of strength training too. You should be able to use an exercise bike and go swimming at this stage, but we’ll advise when you can do it safely.
When you are back to full weight-bearing exercises with full range of motion, the aim is to progress strength and flexibility exercises gradually over a period of weeks. These will include a combination of agility, jumping and balance exercises. When you reach your exercise goals, we’ll advise when return to training/full sport participation is appropriate… If that’s what your ultimate goal is. The most important thing is to ensure the return to sport/activity does not happen too soon. Strains commonly recur, usually as a result of rushed or incomplete rehabilitation before returning to the sports field.
So… taken a hit or felt a tear? Give us a call on [insert clinic phone number]. If you need help with a hip flexor injury, please do not hesitate to get in touch immediately. Early treatment is always preferred over the waiting game. With our help, you’ll be back hopping, skipping and jumping your way to a gold medal in no time at all.
Posted by philipwoodphysio in General on July 21st, 2020
Torticollis is a painful neck condition where one of the strong muscles on the side of the neck shortens, causing the head to twist and tilt out of its normal position. The muscle we are referring to is the ‘Sternocleidomastoid’, or SCM for short. It’s easy to locate this long ‘strap’ muscle… Turn your head to the left and the SCM pops out on the right-side of the neck. Trace a line from the base of your skull just behind the ear, down to the top of your breastbone and you should be able to feel the muscle. Although the name is a bit of a mouthful, it perfectly describes the attachment points for the muscle on the body:
There is a SCM muscle on each side of the neck. This muscle helps you to:
There are two main types of torticollis—congenital and acquired.
Congenital torticollis means the condition is present at birth. This problem can develop in the mother’s womb if the baby’s head is held in an awkward position, or if the blood supply to the muscle is disrupted. Sometimes the bones in the neck do not develop properly and become fused together, this can also lead to a rare type of torticollis called Klippel-Feil Syndrome.
Acquired torticollis means the condition develops after birth. The condition is common in both children and adults. Acquired torticollis can be caused by injury to the muscle, or the nerve that supplies electricity to the muscle. In the majority of cases, the cause is completely unknown. As with congenital forms, there are some rarer acquired types, including ‘spasmodic’ torticollis. This type is also known as ‘cervical dystonia’ and is a form seen in adults where all the usual symptoms are seen, but may also come with a jerking type motion of the head caused by spasms in the SCM muscle.
The signs and symptoms of torticollis depend on the type, but the main features include:
Parents reading this who have experienced torticollis with their newborn or young child will probably remember the stress that comes with seeing their helpless little human with a seemingly unchangeable head position. It really is quite unsettling. The good news is that for the majority of cases, some focused regular stretching is all that’s needed to correct the head position and restore the muscle to its full length. Young children usually respond very quickly to hands-on treatment.
Some of the rarer congenital forms of torticollis can also be treated in a similar way, but these forms may also require the opinion of a surgeon who can perform a procedure to lengthen the muscle. As with a lot of conditions, surgery is a last resort and will only be considered when all non-surgical treatment techniques have failed.
Other treatment techniques used for torticollis include:
For people who live with a permanent or chronic torticollis, other complications are common. These include difficulties carrying out activities of daily living, depression, social isolation and chronic pain. Treatment should be from a multidisciplinary approach. This means that as well as seeing your physio for hands-on therapy, your doctor, psychologist, friends and family will all play a part.
If you or a family member are struggling with torticollis, or a neck issue of another kind, please call us here at Philip Wood Physiotherapy on 9838 3030 to arrange a convenient time to come in for a consultation. We’d love to help unravel the twists and turns of your torticollis and get your neck feeling relaxed and happy
Posted by philipwoodphysio in General on July 11th, 2020
Do you workout a lot and are looking to maximise the effects of your exercise regime by eating the best food afterwards? If you look this up online, you’ll be hit with a million and one pages to read through, with many of them saying different things. It’s a bit of a minefield and can be confusing to the average Joe. Fear not, because here at Philip Wood Physiotherapy we have great information at our fingertips and want to share it with you.
No fancy scientific words here to confuse the brain. There are a few foodstuffs that are particularly important when it comes to improving your muscle recovery following a workout. The key players here are protein, carbohydrates and water.
Protein is the building block of every cell in our body (it’s pretty important!). During a workout, the proteins that make up muscle cells break down. After they’ve broken down, the body goes through a recovery process whereby these muscle proteins are repaired and some new cells are built. This is how our muscles get bigger. Eating a healthy source of protein after a workout can give the muscles the building blocks they need to recover and get stronger.
Good sources of protein include eggs, chicken, fish, Greek or other high-protein yoghurts, and cottage cheese. Some people also opt for protein powders and bars to help them reach their protein requirements.
Carbohydrates (aka ‘carbs’) are the body’s main energy source. The movement we do during a workout uses energy. Our muscles store energy so that when we need it to smash out a solid weights session (or any exercise of your choice), we have it there ready to go. After a workout the stores of energy are depleted, and we need to replenish them to ensure we have more in the bank for the next thing we want to do.
Good sources of carbohydrate include dark green leafy vegetables (such as kale and spinach), sweet potatoes, fruit, rice, quinoa, and pasta.
Our bodies are made up of approximately 70% water. It is literally everywhere in the body. For all the crazy chemical process that occur in the body every second, we need water to allow it to happen. During and after exercise, the body loses water through sweating. It is vital to drink plenty of water after exercising (as well as before and during… Just drink it all the time, pretty please) to make sure we stay hydrated and to maximise the recovery process.
Better still, good sources of water are easy to find! We recommend starting with the tap in your kitchen! 😜
Evidence suggests that eating a post-workout meal combining a 3:1 ratio of carbs to protein will maximise your recovery. Try brown rice with grilled salmon and kale for a powerful, nutritious meal. And drink water before, during and after exercise. We also think you should give us a call to book an appointment, so we can have a more detailed chin-wag about this if you so desire. Call us on 9838 3030 today!
Posted by philipwoodphysio in General on July 9th, 2020
It’s no secret that lockdown has inspired many to lace up running shoes for the first time – or for many, the first time in a while. But how can you improve on this new hobby you’ve started? If you’re new to running, and you’ve been building up the miles gradually, you may eventually come to a bit of a plateau where you can comfortably reach what were once benchmark distances, but have trouble going any faster while you pound the pavement.
Just like building distance and stamina, speed in running takes a tailored training approach. Read on for a simple and effective speed work set for runners.
Speed intervals are a repeated set of a fixed short distance or distances on a track. They’re designed for you to push your pace, briefly recover, and try to bring consistency to the same segment again. This practice helps train your fast-twitch muscle fibres which provide power in bursts of movement like sprinting.
Interval training is also great for building stamina across varied distances, which ultimately helps increase your overall pace whilst running. Not only do intervals help you learn how to keep consistent pacing so that you don’t burn out early, they’re also great for tracking your developments as a new runner as you attack the same intervals on different days.
For this speed set, we’re going to a pyramid interval of 400 meters, 800 meters, 1600 meters, 800 meters, 400 meters. A pyramid set is a fantastic format for firing up those fast-twitch muscle fibres we mentioned before, while also incorporating some endurance over the longer stretches. This mix of fast and controlled is the ultimate approach learning how to build speed and adjust pace over distances.
But before we dive in, it’s important to warm up.
To kick off your warm up, start by jogging around your 400m loop a few times. This pace should be deliberately slow, as you don’t want to tire yourself before the main set.
After a light jog to warm up, it’s important to stretch to prevent injury. Running is essentially made of two elements: stride length (how long each step is) and cadence (how many steps you take). An effective warm up will include drills that improve both of these.
When you’re ready, try these dynamic drills to train up muscle memory and improve your running form to increase speed. Practice these for about 10 meters before jogging back to your starting point.
Many local recreation centres have reopened their track and field facilities. If there’s one near you, a track would be favourable as it offers a precisely measured environment for training. If you don’t have a track near you, no worries, simply head to your favourite local park and make a loop for yourself that is about 400 meters around.
As the name suggests, this set is structured as if you’re going up and down a pyramid. The set starts with a hard interval of 400m (one lap around the track), progressing to 800m (two laps around the track), and peaking at 1600m (four laps around the track) before coming back down to 800m, and 400m once more as you descend the pyramid.
Each interval should be approached at your 5K race pace. If you don’t know your 5K pace yet, it should be a push, but not a flat sprint. Try to hit a pace that feels like a challenge, but one you can sustain for 20 or so minutes. Be aware that while the overall goal is to build consistency, you may (and probably should) approach each distance a little differently. For example, you wouldn’t want to burn out on your 1600m by starting too fast on the first lap.
Be sure to finish with a 5-minute slow jog to cool down followed by a good stretch session.
Interval sessions offer a fantastic structure to develop your performance as a runner. They’re great for learning how to control a consistent pace, and it’s the number one technique you can use to improve your speed. The idea of toeing up at a track, can sometimes intimidate new runners, but with these tools you’ll have the savvy and the drills to keep you cruising lap after lap. Be sure to bring some water with you!
Posted by philipwoodphysio in General on June 26th, 2020
With the coronavirus outbreak still affecting millions around the world, we thought it would be a good time to check-in and see how you are all going. The news is pretty grim at the moment and you may be finding yourself asking the question, “When will there be any good news?!” This day-to-day bombardment of the effect of the virus across the world is enough to get the happiest of people down. We’re here to make sure you are keeping your mental health in check.
We ask you the question… What are you doing to look after your mental health? These have been difficult and stressful times for many of us. Some of us are starting to come out of strict lockdown restrictions, some of us are still feeling the effects, and many of us will feel these effects for some time to come.
If you are struggling on a daily basis and this pandemic has had a real effect on your mental health, you are not alone and help is out there. Being made to stay away from family members and friends is tough and some people, especially the elderly, will have found this extremely difficult at times. Please talk. A phone call or face-to-face video call (technology is great these days!) is a simple way to stay in touch with loved ones. Speak to someone close to you if you are struggling with personal circumstances. Getting a load off your chest is sometimes enough to make you feel relief, even if it doesn’t solve the root cause of the problem.
We understand that your problems may run deeper than this and talking to a loved one is simply not enough. The good news is there are lots of great people out there who are trained to work through such things with people. And even if you cannot get a one-to-one session in person where you live, many mental health professionals including life coaches, counsellors and psychologists are running phone or video sessions with their clients. Enter ‘Telehealth’. If you are unsure where to turn, please call us today on 9838 3030 and we’ll be happy to connect you with someone who can help. Alternatively, chat to your GP or give Beyond Blue a call on 1300 22 4636. Please do not suffer in silence.
Want some other ideas to help keep your mental health in check? Check out our list below for some go to’s:
Our message today is simple. Life is sometimes hard, but there is always action you can take to reduce the impact this has on your mental health. Talk. Move. Relax.
Enjoy and stay safe.
Posted by philipwoodphysio in General on June 23rd, 2020
Do you have shoulder pain? Are you an office worker, professional athlete, hairdresser or full-time parent? These are just some of the types of people we see in the clinic who need help with shoulder pain. One of the most common complaints we treat here at Philip Wood Physiotherapy is shoulder ‘impingement’ (aka subacromial impingement). “What is impingement?” we hear you ask. Read on to find out.
The shoulder is a pretty complex region of the body when it comes to anatomy and how it all works together to allow us to move. The connections between the arm bone ( humerus), collar bone ( clavicl’), shoulder blade ( scapula) and the rib cage, provide us with the perfect base for a limb that is able to move through an extremely wide range of motion… The most movement out of any other joint in the body. Having lots of movement is great because it means we can do lots of wonderful things like reach the back of our head to wash our hair and reach our backs too (like when tying an apron). In order to achieve this level of movement the shoulder has to be less stable, and this leaves it prone to injury.
The arm bone and shoulder blade form the ‘ball and socket’ part of the shoulder, where a large amount of the movement takes place. The ligaments between these bones are quite loose and a group of muscles, known as the ‘rotator cuff’ muscles, help to keep the ‘ball’ of the arm bone positioned correctly over the ‘socket’ of the shoulder blade, as well as aid with certain movements, including rotation or turning of the arm.
Over the top of the ball and socket joint sits the ‘acromion’, which is a bony prominence of the shoulder blade which creates a roof over the joint. Between the top of the ball and the bottom of the acromion is a small space known as the ‘subacromial space’. Some tendons of the arm muscles that create movement of the shoulder pass through this space on their way to their attachment site on the bones. There is also a ‘bursa’, which is a small sac of fluid which helps to keep movements around joints smooth and frictionless. There is quite a lot of tissue all crammed into one small space, and this is an important factor in the development of impingement.
Common causes of shoulder impingement include:
Anything that leads to the structures which pass through the subacromial space becoming irritated and inflamed can cause impingement-related pain. Inflammation can lead to swelling of the tissues in the small space and when we move our arm up or out to the side, these tissues get pinched between the bones, and we feel pain. Any of the above-mentioned structures can become inflamed, but there is rarely just one tissue solely responsible. If the tendon of a rotator cuff muscle is inflamed, there is every chance the bursa will also be inflamed.
Signs and symptoms of shoulder impingement include:
At the root of most cases of shoulder impingement is poor and inefficient shoulder movement. When you come to see us for treatment, we will look beyond the shoulder to other areas of the body, like the spine. The neck and mid-back areas of the spine are regularly restricted and need some help to move well again. Once the spine moves well, shoulder function improves too.
The shoulder blade also needs to sit correctly over the rib cage in order for the ball and socket joint (and other joints) to work efficiently. Weakness of the muscles which stabilise the shoulder blade on the rib cage can lead to poor positioning of the blade during movement, so we will aim to improve this by giving you focused strengthening and stability exercises. A solid base = good, smooth movement.
Through a combination of us using our hand techniques (like massage and joint mobilisation), progressive exercises and lifestyle changes, you can expect to see positive changes quite quickly. The end goal of ensuring your pain doesn’t return is always a lengthier process and requires dedication from yourself (and us) to make sure the changes we make early on stay in place for time to come. We are here to help you every step of the way.
Shoulder pain? Call us today on 9838 3030.