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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.
Posted by philipwoodphysio in General on June 9th, 2020
With the current Covid-19 restrictions, many workers have been forced into isolation and a temporary Work From Home (WFH) protocol has been enacted. Many people will be tempted to hunch over their laptops, slouch in the beds or work from their sofas, which may be comfortable short-term, but problematic in the long-term. If you are going to be in one place for so long, you may as well make it comfortable.
Most of us are guilty of this. The side slumping, the slouching…
Some of us are lucky enough to have lumbar supports built into the chair. If not, they are very affordable online and are totally worth it. The Lumbar support reduces the amount of lumbar flexion (rounding your lower back), which in turn reduces the amount of thoracic flexion (rounding of the upper back and neck).
Avoid rounding your shoulders and neck too much by keeping your screen at eye level. Even the smallest changes in the angles of your head can have a big influence on the muscles in your neck and back. If you are using a laptop, there are helpful little laptop stands, which are totally worth investing in!
If you have multiple screens try and stack them on top of each other, or move them both more centrally. If you have more than two screens, make sure you arrange the screens in order of frequent use.
Seems obvious, but just standing up and walking a few yards will help move some fresh blood around and engage some muscles otherwise not being used. When we sit down, we have bent knees, closed hips, disengaged core and glutes, plus a rounding of the back. Sounds pretty miserable! So charge your phone at the opposite side of the room, or have regular tea and water breaks. A mid-afternoon dance around the ‘home office’ is also strongly advised.
Keep it simple! Here are some great desk stretch ideas:
It is not actually the sitting specifically that causes the pain, as people with standing desks will also complain of pain. Instead, it is the static posture of doing just one or the other. Our bodies are designed to be flexible, strong and agile. So it’s no wonder that after sitting down for 8+ hours per day, our body begins to winge and moan.
So there you have it – 7 tips that you can immediately add into your workspace to rapidly change your working posture and decrease any associated aches and pains.
Posted by philipwoodphysio in General on June 8th, 2020
There’s nothing like waking up feeling rested after a good night’s sleep. Opening your eyes moments before your alarm clock buzzes, you feel awake and ready to face the day. Your head is clear, you feel relaxed and recharged. Unfortunately, for most of us, that scenario is a rarity. So, how can you improve your sleep and why does it matter? In this short and sweet guide, we’ll cover the basics to help you get the rest you need.
Believe it or not, getting the rest you need has a positive impact on many areas of your life. Research suggests that getting good quality sleep can lead to better cognition and problem-solving abilities. Put simply, if you get a good night’s rest, you are likely to perform better when it comes to work and creative tasks.
Of course, it doesn’t end there! Boosting your sleep has also been linked to better athletic performance, improved immune system, and a more levelled mood. With that in mind, taking the time to improve your sleep and get more of it could be the best way to improve all aspects of your day-to-day life. What’s more, during this period of uncertainty, getting rest is more important than ever as is sticking to a solid routine.
Ready to get more ZZZs? You’ve come to the right place. There’s no magic pill that will help you rest up. However, there are some small science-backed lifestyle changes you can make that could help you along the way. Here are five tricks you can try for yourself.
Inhale, exhale and relax! Taking the time to be present in the moment and practice mindfulness could benefit your sleep at night. One clinical trial found that mindfulness meditation helped adults with sleep disturbances get a better quality of sleep. Naturally, there are many different ways you may want to start your mindful journey.
For instance, you might want to use mindfulness apps, such as Headspace and Calm, or simply try keeping a gratitude journal. It’s all about figuring out what works for you and your lifestyle. Regardless of the practice you choose, taking some ‘you time’ to unwind before you hit the hay is an ideal way to improve your chances of a good night’s sleep.
Are you a glass half full or a glass half empty type of person? Surprisingly, your outlook on life could have a direct impact on how well you sleep. Research from the University of Illinois suggests that optimistic people enjoy better quality sleep and sleep longer each night. While you can’t overhaul your personality, it may help to try to adopt a sunnier outlook. In simple terms, looking on the bright side could lead to more ZZZs!
Before you turn in for the night, do you take the time to truly relax? One of the tips you may want to try is bathing in the evening to get you in the right mindset for sleep. Biomedical engineers from the University of Texas at Austin found that taking a bath 90 minutes before you go to bed could improve your sleep. As though that weren’t enough, the study found that the optimal water temperature was between 40 and 42 °C.
Creating an evening routine that includes calming activities, such as having a bath, is a savvy idea. Consider the things that help you feel at ease. You might want to read a book, light a candle, or simply listen to an audiobook. Mentally preparing yourself to sleep is just as important as physically preparing yourself. Keep that in mind!
Do you exercise during the day? Now that we all have to stay home, getting physically active can be tough. However, research from Oregon State University suggests that engaging in at least 150 hours of exercise each week can help people sleep better. That equates to just over 20 minutes per day, i.e. not a huge amount of time.
Squeezing some activity into your daily routine doesn’t have to be a struggle. You may want to try a no-equipment workout at home or follow YouTube tutorials. Try scheduling a small block of time for exercise each day. You might find it helps you nod off each night.
While we all love a tipple now and then, drinking alcohol could be playing havoc with our sleep. Research into ‘Dry January’ from the University of Sussex found that 71% of people who abstained completely also reported better sleep. That being said, if you tend to drink regularly, you might want to consider ways that you can cut back or even quit completely.
Resting up each night is the foundation of every aspect of your health and wellness. Why not try these tricks and tips to get better and more sleep each night? Revamping your sleep hygiene could make a serious difference to your everyday lifestyle.
Posted by philipwoodphysio in General on May 25th, 2020
The shoulder is one of the most complex joints in the body. It is made up of a total of four joints, numerous ligaments, joint capsules, muscles and other soft tissues. Movement at the shoulder is a complicated process and it relies on the controlled function of all the involved muscles and joints for that movement to be efficient and complete. Our shoulders are the most mobile joints in the body which is great for us because it means as humans we get to partake in fun activities like throwing sports, gymnastics and dancing, as well as movements we generally take for granted like being able to do up our bra’s behind our backs. This wide range of movement is only possible because the shoulder is less stable when compared to other joints in the body, leaving the shoulder prone to injury.
This information specifically focuses on an injury that relates closely to the ball and socket part of the shoulder joint. If you are into throwing sports, you may be familiar with a labral tear.
There are two main ball and socket joints in the body, found at the shoulder and the hip. Both work where a rounded ‘ball’ of one bone fits into a hollowed ‘socket’ of another. At the hip (the strongest joint in the body), the socket is very deep, and the ball part fits quite snuggly into it. This is a very stable joint. The socket in the shoulder is very shallow by comparison, and the ball part is still quite large. This is what gives the shoulder its lack of stability.
Both the shoulder and the hip sockets are deepened and supported by the presence of a labrum — a rounded soft-type of cartilage. In the shoulder, the labrum completely surrounds the rim of the socket creating a ring. The very top part of this ring also acts as the attachment site for one of the tendons of the biceps muscle — a powerful mover of the shoulder and elbow joints.
The main ways labral tears occur are:
A tear can occur over time as the tissues degenerate over time and become weaker, or it might be from one single, forceful event. In most cases there is usually a combination of both degeneration and a large force which becomes the ‘straw that breaks the camel’s back type of scenario. As the biceps tendon attaches to the socket through the labrum, any large force that pulls on the biceps tendon (like suddenly catching a heavy object) can lead to the tearing of the labrum itself. The most common type of tear occurs across the top of the labrum from front to back, and these are known as SLAP (i.e. Superior Labrum Anterior Posterior) tears.
If you have sustained an injury to the labrum in the shoulder, you may notice any or all of the following signs and symptoms:
Depending on how you were injured, how severe your symptoms are, and your personal circumstances regarding work and home life, you may be sent for some imaging to confirm the tear. The tests we perform in clinic when we assess you do not always give us all the information we need to determine the best plan of action. A combination of clinical tests and imaging may give us a clearer picture of what’s going on.
Yes, but this completely depends on the severity of the injury and what your goals are. In most cases it is recommended that conservative therapy from a physiotherapist is tried first. Many athletes who have a labral tear can return to playing to some capacity with a non-surgical approach. The treatment aims to return the shoulder to full, pain-free range of motion through hands-on massage, mobilisation and rehab exercises that focus on range, control and strength of the shoulder girdle.
For severe tears, you may require the opinion of a shoulder specialist. A labrum is not great at healing itself and sometimes needs help from a surgeon to return to normal. A professional athlete wanting to return to sport may choose this pathway, but a non-athlete who has no desire to throw a ball seriously again may be able to avoid surgery altogether.
If you have a diagnosed labral tear, or have recently injured your shoulder and need help, we recommend coming to us at Philip Wood Physiotherapy where we can discuss the best course of action for you and your circumstances.
Posted by philipwoodphysio in General on April 24th, 2020
As a valued patient, we would like to personally update you on evolving measures to ensure the health and safety of our staff and patients during the coronavirus (COVID-19) pandemic.
We are continuing to closely monitor all available information provided by the Australian Department of Health and the World Health Organisation (WHO) and have been receiving updates daily from our
professional body and other related parties.
Given the rate of spread and the affect the virus is having on vulnerable people in our community, we have implemented additional safeguard measures to enhance the protection of our staff and patients.
We are continuing to maintain high hygiene standards in our waiting rooms, treatment rooms, gym areas and when engaging in at-home or onsite visits. In addition to the standard practice for our practitioners to wash hands and sanitise between consultations, we have permanently removed paper bedcovers and are instead disinfecting all bed surfaces with an antibacterial solution between patients.
When booking appointments, patients will not be treated if they have:
There will be only one patient in the practice at any one time. We ask that patients wait in their vehicle and call 9838 3030 to confirm they are on site. If the physiotherapist is still finishing a prior consultation, we ask that patients remain in their vehicle until a staff member advises the physiotherapist is ready to commence the treatment session.
All touch services are disinfected frequently throughout the day.
We have further increased our capacity for home visit consultations. A home visit consultation unfortunately costs more (a reflection of the time spent by physiotherapists travelling to the patient) and also includes a travel charge/km for vehicle expenses. However, for the next 2 months, there will be a zero km charge for any patient within a 5km radius of either practice.
Patients are asked to remain in their car to have their temperature taken by the physiotherapist prior to treatment. If the temperature is under 36.9, the patient will be escorted to the bathroom to wash their hands prior to the consultation. The physiotherapist will be equipped with Personal Protective Equipment at all times. Cash will no longer be accepted as a method of payment.
We have introduced Telehealth to facilitate virtual consultations with patients in high risk categories or who feel uncomfortable leaving their home.
From 1 April 2020, Medicare will be contributing to the funding of these consultations (with referral) and many Private Health Funds will offer rebates for Telehealth from 14 April 2020.
Please understand that these changes are being made with every intention of ensuring your safe continuity of care as we strive to deliver the highest quality of healthcare in these adverse times. If you
have any queries, please contact us on 9838 3030.
We thank you for your ongoing support.
Kind Regards, Phil & Catriona Wood
Posted by philipwoodphysio in General on April 23rd, 2020
Are you a working mum? Or perhaps a full-time mum trying to manage kids, a house and everything that comes with it? Or maybe the events of the world right now are forcing you to wear both these hats – all at once! Being a parent can be very stressful. Between waking up and going to bed each night, there is a list as long as your arm of daily chores and jobs to do. Many of us have been there and totally sympathise with just how hard it is to juggle all of these elements of life. Here at Philip Wood Physiotherapy, it is not uncommon for us to see mums in pain, stressed out and struggling to balance family, work and life. Of course, there are dads out there juggling all these elements as well, so if you’re a dad reading this, take note!
There isn’t an easy solution to this problem, but there are many things you can try to do to begin making this process more manageable. Have a read through these five tips to see if they might work for you:
Set a consistent routine: This is a very handy thing to have in place. Busy schedules can be hectic and difficult to stay on top of. There are certain daily events that we can keep to a strict schedule, which can help to limit stress by managing each task. Try and keep wake-up and bedtimes, bath times, mealtimes and story times to the same time every day. This gives you less to think about and frees up some brain space for concentrating on the day ahead, which may include an important work presentation that needs focus. Most children respond well to routine, so getting one established can mean more settled children and a more chilled mother.
Exercise regularly: We know that exercise is beneficial for staying fit, healthy and strong. There is also countless evidence for the effect of exercise on the mind and helping to reduce stress levels. Exercising regularly can help to reduce fatigue by improving sleep, concentration, mood levels and overall brain function. When we exercise, our bodies produce increased levels of the happy hormone (a.k.a endorphins) which help us to both tackle and stave off the effects of life’s stressors (queue screaming child). If you can’t get out for a walk or run, try some at-home exercises, a YouTube clip, or better yet, turn up the volume, and have a dance party with the kids. It lets them burn some steam, while you get some activity in. And it builds connection – win, win!
Consume a healthy diet: Stress hormone release is controlled by our adrenal glands. High stress situations over time can lead to increased levels of stress hormones coursing through our bodies. What we eat can help control the effects of stress. Controlling blood sugar levels is pivotal in maintaining good control of adrenal gland function. We recommend a balanced diet containing high amounts of natural, whole foods and keeping intake of sugary, nutrient-poor foods to a minimum. Foods rich in vitamins C and B are particularly important for supporting adrenal function. Try to include red bell peppers, nuts, seeds and leafy green vegetables to ensure you are getting a good supply of essential nutrients.
Stay hydrated: This is a simple and easy method to implement. It takes nothing to pour yourself a glass of water from the tap. Water is life-giving to humans. Without it we die quickly. All of our bodily processes and tissues rely on it to function efficiently. This includes proper function of the brain and all of the organs in our body. When we become dehydrated, the levels of cortisol (a stress hormone) increase. Stay ahead of the game and keep a bottle of water with you throughout the day. Sip regularly and your body will stay well-hydrated and ready to deal with any of those stressful scenarios that might pop up during the day.
Take time for yourself: We think this is the most important one of all. With being a parent comes enormous responsibility, but if you do not look after yourself above all, there is no possibility of looking after one or a whole troop of other family members. Set aside time when you can to read a book, do some exercise, meditate or do whatever makes you happy. Take a trip to the zoo or a museum on your own every now and then. If you organise these things in advance to ensure the kids are looked after by a friend or family member, then these things are easily achievable and help to keep you sane and grounded.
We don’t think for one minute it is as easy as ABC to get all of this going alongside your daily madness. But try to implement things slowly and steadily to make sure it fits well into your daily routine. There is no handbook for stress-free parenting, but we hope we’ve given you some food for thought!