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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!
Posted by philipwoodphysio in General on April 22nd, 2020
We are seeing more and more patients with connective tissue disorders and although there are many different CT disorders (too many to cover in one blog) we thought it might be helpful to give an overview so you can learn the basics. The big question we hear you ask is “What is connective tissue?”.
Connective tissue is the stuff in our bodies that holds all of our cells together. It’s a bit like glue. It has a special role, allowing our skin and other tissues to stretch and then return back to their original state. You can kind of think of it like an elastic band that stretches and recoils over and over. Connective tissue is made of protein, and the main examples in the body include collagen and elastin.
Connective tissue disease can pretty much affect any part of our body. Our bodies are made up of trillions of cells (approximately 37.2 trillion!) which all require some form of glue to ensure we are held together in our human form. There are diseases that affect our skin, muscles and tendons, ligaments, bones and cartilage, blood and blood vessels, eyes and more!
To make things a little easier to get your head around, we can break CT diseases into two categories:
Here’s a brief overview of a few inherited CT diseases:
Here’s a brief overview of some autoimmune CT diseases:
It is not uncommon for people with one autoimmune CT disease to show signs and symptoms of other autoimmune diseases too. In these instances, a person is referred to as having Mixed Connective Tissue Disease (MCTD). Many people with these overlapping conditions go on to receive a firm diagnosis of SLE or Scleroderma later in life.
We hope you found this blog a helpful tool for learning about CT diseases. If you have a CT disease or want to know more information on a particular condition, feel free to ask us next time you are in the clinic. Have a great month and stay safe everyone.
Posted by philipwoodphysio in General on April 6th, 2020
Welcome to this new world of telehealth! We are all in this together, but the funny thing is that telehealth has actually been used by physiotherapists for years, especially in remote locations. While we know the benefits of manual therapy and contact with in-person treatment, telehealth appointments have been shown in many studies to be just as effective as in-person treatment in achieving positive outcomes! So rest assured that your telehealth appointment will be safe, effective and delivered by a professional, experienced practitioner.
But of course, there are a lot of questions about telehealth, what it is and how it all works, including payments. So we’ve compiled a list of FAQs for you:
Telehealth is a virtual appointment. It’s just like your normal physiotherapy appointment, but done online using video calling software, Zoom. You can see your practitioner and they’ll be able to see you. You can chat to each other as normal, via your computer, tablet or phone. Telehealth also covers phone-only consultations, although most clinics will offer video consultations over phone consults.
You will be emailed a link before your appointment time. Click on the link and the software will open. We recommend that you test the link beforehand to check your computer sound. Helpful hints:
If you have a Chronic Disease Management (CDM) plan (formerly EPC), you can continue to claim appointment costs through medicare, with no out-of-pocket expenses. We bulk-bill Medicare directly and you will NOT have any gap payments for telehealth appointments. If you don’t have a CDM, but need one, book in for an appointment with your GP. This can also be a telehealth appointment, and the referral does not have to state ‘telehealth appointment’ – it is simply understood that appointments can be bulk-billed for either in-person or telehealth treatments.
Every private health insurer is different, however many are now covering telehealth appointments. It’s best to contact your private health provider to check if you’re covered.
Posted by philipwoodphysio in General on March 23rd, 2020
Hey everyone! This month’s blog focuses on the shoulder, more specifically the rotator cuff muscles and some common conditions we regularly treat here at Philip Wood Physiotherapy. The shoulder is one of the most common regions of the body that we treat. One of the main reasons the shoulder gets injured is that it’s a super mobile joint. It is the most movable joint in the body in fact! In order to have so much mobility, the joint has to sacrifice stability, and the lack of stability in the shoulder leaves it susceptible to injury.
Efficient movement in the shoulder largely relies on the proper functioning of the rotator cuff muscles. Read on to find out what they are, what they do, and what can sometimes go wrong with them.
The rotator cuff is a group of four muscles – the Supraspinatus, Infraspinatus, Teres Minor and Subscapularis. If you have trouble remembering the names, just think ‘SITS’. Easy-peasy! Each muscle attaches from the shoulder blade (scapula) to the arm bone (humerus) and has a specific function to play in shoulder movement.
In a nutshell, the supraspinatus helps to take the arm away from the body (abduction), the infraspinatus and teres minor help to rotate the arm outwards (external rotation), and the subscapularis helps to rotate the arm inwards (internal rotation… Other muscles also help with these movements too). Collectively, the four muscles work together to keep the ‘ball’ of the arm bone centred over the ‘socket’ of the shoulder blade. By doing this, it allows us to have a relatively free and large range of motion in the shoulder in all directions of movement. But remember, lots of mobility is only achievable by sacrificing stability, and this is where the shoulder and rotator cuff sometimes come unstuck.
Here is a brief overview of some common rotator cuff disorders:
All of the above conditions share some common signs and symptoms. The main symptom experienced is pain with shoulder movement, particularly when raising the arm above the head, in front or out to the side of the body. Acute tendinitis, chronic tendinopathy and a tear can all lead to weakness during shoulder movements, although weakness associated with a tear is usually more severe. You may also experience pain when lying on the affected shoulder at night-time. Sometimes it can be difficult to determine from the outset what condition is developing, but we will make an informed decision based on the information you give us and what signs and symptoms you have when we assess you.
All of the above conditions can be managed well with manual treatment and exercise. With the exception of severe tears, which may need a shoulder specialist/surgical opinion if the injury doesn’t respond well to conservative treatment, rotator cuff injury is commonly managed from start to finish by us here at Philip Wood Physiotherapy, so always come to us as a first port of call.
Acute injuries will always need time for the body to deal with the inflammation that has occurred. Then a combination of massage, shoulder and spinal joint mobilisation and mobility and strengthening exercises are what is required to get over these painful conditions. The exercise program will start simple and gradually progress over time; it aims to return the muscle and tendon to full strength, as well as re-train efficient shoulder and spinal movements that may have been lost during the injury process.
We may decide to use other treatment techniques including taping, therapeutic ultrasound and treatments to aid in the healing process.
Most rotator cuff injuries respond very well to manual treatment. Even small tears can be well managed this way. If you have shoulder pain and need some help, please get in touch today, so we can get you back on the dancefloor, shimmying to your heart’s content!
Posted by philipwoodphysio in General on March 16th, 2020
We would like to update you on the precautions we are taking to address the current COVID-19 situation at Philip Wood Physiotherapy.
Firstly, we are closely monitoring all available information provided by the Australian Department of Health and the World Health Organisation (WHO) in relation to the current Pandemic. We are using this information, and its regular updates to inform the management strategies we develop to prioritise the safety of our patients and employees.
Secondly, we have implemented the following immediate measures;
Our primary goal is to increase the frequency of cleaning for high touchpoints in common areas, such as bathrooms, handrails, doors, point of sale equipment and admin areas. We have also withdrawn the use of paper/disposable sheets on treatment beds in favour of a wipeable service that will be disinfected between each patient use and allowed to dry. We will continue to use disposable face masks per patient.
We have also removed handtowels in the bathroom and provided paper wipes accordingly.
Thank you for your patience and understanding during these difficult times.
Philip Wood Physiotherapy
March 2020
Posted by philipwoodphysio in General on February 23rd, 2020
Do you love the outdoors? Fresh air, sunshine, wind, rain, wildlife and nature… Blissful! We don’t know about you, but we absolutely love to get outside and immerse ourselves in the natural environment. Just you, a backpack, some energy food, a water bottle and for the organised ones, a compass and a map. Oh, and don’t forget those hiking boots.
If you’ve never considered hiking before, but like the thought of immersing yourself in nature while getting some great exercise, then maybe you need to. With technology leading the way these days, it’s easy to get bogged down with binging on TV shows and playing your favourite video games after a long week at work. We’ve all felt it before, the urge to just put our feet up for the weekend and chill. That’s okay every now and then, but we as humans need to move more, and hiking is a great way to do that. Other than a few initial costs with getting yourself a decent pair of walking boots and a backpack for all of your supplies, it’s basically a free activity. And, it comes with a heap of benefits. Read on to find out more.
The benefits of hiking include:
If we’ve said enough to get you on board (hooray!), there are a few little pointers we want to bring to your attention before you get going.
So what are you waiting for? Get out there and really enjoy what the world has to offer. We live on a beautiful planet, so make sure you get to experience it and improve your health whilst doing so.
Ready. Set. HIKE! (You can reward yourself with an episode of your favourite show when you get back!)
Posted by philipwoodphysio in General on January 22nd, 2020
Have you ever rolled your ankle? Plenty of us have, especially when we partake in sports such as netball, basketball, volleyball, football and soccer. These sports all involve pivoting, quick changes of direction, jumping and landing. The classic ankle injury involves rolling your ankle during landing on an uneven surface from a jump, or lunging for a ball during a tackle, where your foot rolls inwards and your leg outwards upon contact with the ground.
Our ankles are stabilised either side by an outside and inside ligament (tissues that attach bone to bone). The inside (medial) ligament is much stronger than the outside (lateral) one, therefore injuries to these ligaments where you roll your foot outwards, are much less common. The outside ligament is made up of three parts – front, middle and back. The front part of the ligament is the weakest and is usually the most affected in ‘rolling’ injuries. With more severe injuries, it is possible to affect the other parts too.
When you roll your ankle, forces placed on the outside ligaments may be too great, and the ligament will sprain. A sprain is broadly categorised into three grades:
As with most ligament injuries, it starts with a moment where too much strain or force is put through the joint/ligaments, and you feel something give. This is usually painful and may or may not be accompanied by a ‘pop’, which usually signifies that something has torn. Depending on the severity of the injury, you may start to see swelling and bruising appear quickly, or it may take time to develop. Either way, bruising is another sign something has torn and bleeding has occurred under the skin.
Whether you can put weight through the joint and walk straight after injury is an important part of the process. If you can, this tends to indicate a less severe injury. If you can’t and require help to move off the field or court, this may mean something more serious has happened, like a fracture alongside a sprain. If this is suspected by your physio, you may be sent off for x-rays to confirm.
It is important that the injury is managed well from the beginning to ensure a speedy and hassle-free recovery. The first goal is to protect the joint from further injury. Depending on severity, this may require you to be off your feet for a short period, so crutches may be needed. After this, it is recommended to start putting weight through the joint to help reduce swelling and increase movement. Ice, compression and elevation are also recommended in these early stages. If it turns out you have a fracture too, there will be a short period of immobilisation in a boot to allow the fracture to heal.
After the acute period is over and your swelling and pain are controlled, your physio will get to work on your ankle. You would have lost range of motion of the joints, so they will mobilise them and give you exercises to keep mobilising at home between treatments. You would have lost some strength as well, so you will need to strengthen the surrounding muscles, as well as work on other aspects of fitness including balance.
During this period, you will get back to full weight bearing activities starting with walking and moving through to jogging, running, jumping and landing, adding agility exercises to retrain the ankles’ ability to pivot and change direction without giving out on you again. You’ll need to complete some rigorous training before your physio clears you to return to the field of play to compete. The time it takes you to get back playing will depend on the severity of your injury, with a simple low-grade sprain taking anywhere from 2-4 weeks to heal, and a severe sprain and fracture taking months.
If you have rolled your ankle and need some help to get back to the field or court, then look no further. Call us today on 9838 3030 to book your appointment, and we’ll have you hopping, skipping and jumping in no time at all!
Posted by philipwoodphysio in General on September 24th, 2019
With most of the winter sports coming to a close, we may start to see a few less sports injuries coming through the door. But far out, we have been busy treating all kinds of injuries this season! There are thousands of really active kids in Australia and across the world – and active kids are bound to pick up a few injuries here and there. Being young comes with its advantages, but it also comes with its hurdles. Growing being one of them.
Active adolescents are particularly susceptible to developing a knee condition called Osgood-Schlatter disease. This problem usually arises around the time when a child goes through a big growth spurt when rapid changes are occurring in the bones and muscles. Does your child play lots of sport and sometimes has pain around the front of their knee? Are they currently in the middle of a growth spurt? Then read on…
Osgood-Schlatter disease is a condition which is characterised by inflammation and pain on and around a bony prominence on the lower part of the knee joint. As your quad muscles run down your thigh to your knee, they merge to form the patella tendon which then inserts into the shin bone or tibia. Where the patella tendon inserts into the tibia is called the tibial tuberosity (you should be able to feel the small bump at the top of your shin bone). Inside this part of the bone is a growth plate, a highly active part of the bone where put simply, growth of the bone takes place. Now, because kids these days play a hundred different sports and activities, the quad muscles repeatedly contract, especially during running and jumping (footy and netball are classics for this type of injury). This can lead to the pulling, softening and irritation of the growth plate underneath where the patella tendon inserts. This leads to inflammation and ultimately, pain which is aggravated by exercise.
Boys are generally more affected than girls, and usually at slightly different ages due to the differences in age when the growth spurt occurs in each gender. Once activity at the growth plate slows and eventually closes, the pain relating to this condition generally goes away. This is usually around the age of 16 in boys and 14 in girls. Depending on how severe the problem is, the end result may be having to live with a slightly enlarged tibial tuberosity.
The simple answer is yes! And treatment is pretty simple too. After consulting your physio for diagnosis and advice, the most important aspect of treatment for this condition is activity modification. If the child can modify the amount of activity they are doing, it can greatly reduce the amount of pull on the bone and therefore less irritation to the growth plate. Because it is a developmental condition, children and parents should be informed from the beginning that symptoms may come and go, but may last right up until the child reaches the age where the growth plate closes. So, play when you feel good, and rest when you are in pain. Your physio will likely release excess tension in the quads and provide you with some light stretching to perform at home. Some people also respond well to strengthening and this is usually implemented when pain allows.
Icing when pain is high may help to reduce pain and control inflammation and swelling. There are also some handy patella tendon de-loading taping techniques which your physio may well make use of to control pain and keep your child playing longer.
We hope you found this an interesting and educational read. If you are young and reading this, or if you have a child with knee pain that is aggravated by exercise, please call Philip Wood Physiotherapy on 9838 3030 to book an appointment or talk about treatment options.