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The Surprising Causes of Your Knee Pain (and What to Do About It!)

Knee pain isn’t just an issue for athletes or those who forgot they’re not 18 anymore. It can affect anyone and make simple tasks—like walking, squatting, or getting off the sofa—feel like an extreme sport. The location of your pain gives a big clue about what’s causing it, with four main hotspots: anterior (front), posterior (back), medial (inside), and lateral (outside).

If your knee has been complaining more than usual, read on—right after you call us on 02 9838 3030 to book an appointment at Philip Wood Physiotherapy.

The Four Pain Points (and What to Do About It?)

Anterior (Front) Knee Pain
If your kneecap feels like it’s protesting every movement, you might have patellofemoral pain syndrome (a.k.a. “runner’s knee”). This happens when the kneecap doesn’t track properly over the femur, making stairs and squats a struggle. Another culprit? Patellar tendinitis—inflammation of the tendon connecting your kneecap to your shinbone, often from overuse.

What to do about it? Strengthening your quads and improving knee alignment with physiotherapy can help. In the meantime, ice and proper footwear can reduce strain and discomfort.

Posterior (Back) Knee Pain
Pain at the back of the knee could be a hamstring strain (too much enthusiasm at the gym?) or a Baker’s cyst—a fluid-filled lump that makes bending the knee uncomfortable. The cyst is often linked to arthritis or a meniscal tear.

What to do about it? Rest and gentle stretching can ease a hamstring strain, while physiotherapy can help reduce swelling and improve joint function if a Baker’s cyst is the culprit.

Medial (Inside) Knee Pain
Pain on the inside of the knee is often due to an MCL injury (from a sideways blow or a dodgy twist), a meniscus tear(pivoting like a pro… or trying to), or arthritis wearing down the cartilage.

What to do about it? If it’s an MCL sprain, supporting your knee with bracing and targeted strengthening can help. For meniscus tears or arthritis, manual therapy and controlled exercises can improve mobility and reduce pain.

Lateral (Outside) Knee Pain
If the outer knee is nagging, iliotibial band (ITB) syndrome might be the troublemaker—especially if running downhill makes you wince. The IT band, a fibrous tissue running down the outer thigh, can tighten up and cause irritation. Less commonly, LCL sprains (Lateral Collateral Ligament) or even stress fractures can be the issue.

What to do about it? Loosening up the IT band with foam rolling and stretching can help, while physiotherapy can guide you back to pain-free movement.

If your knee is making everyday life feel like an obstacle course, it’s time to act. Our physiotherapists at Philip Wood Physiotherapy can help you move better, recover faster, and prevent future injuries. Call us on 02 9838 3030 to book an appointment today!

Have you ever walked confidently through your living room, only to be brought to your knees by the corner of the sofa? No? Maybe an unexpected coffee table ambush? If you’re rolling around in agony and wondering if you’ve broken your toe, you’re not alone. Toe fractures are surprisingly common, and while they might not seem as dramatic as a broken arm or leg, they can still be incredibly painful and inconvenient. If you think you’ve broken a toe, here’s what to do—and how our physiotherapists at Philip Wood Physiotherapy may be able to help you heal. Call us for an appointment on  02 9838 3030 (once you’ve stopped cursing that corner.)

Signs of a Broken Toe

It can be difficult to tell whether you’ve broken your toe or just bruised it badly. Here are some common signs of a fracture:

• Severe pain immediately after impact
• Swelling and bruising around the toe
• Difficulty walking or putting weight on the foot
• Visible deformity—the toe may look misaligned or out of place
• A crunching or cracking sound at the moment of injury

If the toe looks badly misaligned, is numb, or the pain is unbearable, seek medical attention straight away. In some cases, X-rays may be necessary to determine the extent of the injury.

First Aid for a Broken Toe

If you suspect you’ve broken your toe, follow these steps to manage the injury before seeking professional care:

1. Rest and elevate – Keep your foot raised to reduce swelling.
2. Ice the area – Apply an ice pack wrapped in a towel for 15–20 minutes every couple of hours.
3. Pain relief – Over-the-counter painkillers like paracetamol can help with managing pain and discomfort. Always consult your doctor before taking any medication, especially for the first time.
4. Protect the injury – to avoid any further injury or damage, protect the site as best as you can until you seek medical help. Have a friend or family member assist you with moving around and if necessary drive you to an emergency department for further investigation with the professionals!

How Physiotherapy Can Help

While minor toe fractures may heal on their own, physiotherapy can help ensure proper recovery and prevent complications such as stiffness, poor walking patterns, or long-term discomfort. Here’s how a physiotherapist may assist you:

1. Managing Swelling and Pain

A physiotherapist may use gentle techniques like manual lymphatic drainage or soft tissue massage to help reduce swelling and improve circulation.

2. Restoring Mobility

After a toe injury, you may find it difficult to move your foot normally. Targeted stretching and mobility exercises can help restore function and prevent stiffness.

3. Improving Strength and Balance

Walking differently to avoid toe pain can lead to imbalances in your gait, affecting your ankle, knee, and even hip. Our physiotherapists will guide you through strengthening exercises to maintain proper biomechanics.

4. Gait Training and Return to Activity

If you’re limping or walking awkwardly due to your injury, physiotherapy can help retrain your movement patterns, helping you to regain normal function without compensatory issues.

When to Seek Professional Help

If your toe pain is not improving after a few days, or you notice increased swelling, numbness, or persistent difficulty walking, it’s time to consult a professional. A broken toe might seem like a minor inconvenience, but without proper care, it can lead to longer-term issues. Call Philip Wood Physiotherapy on 02 9838 3030 to book an appointment with one of our physiotherapists and get back on your feet faster. 

Strength—it’s not just for bodybuilders and superheroes. From carrying shopping bags to sprinting for the bus, strength underpins almost everything we do. But it’s not all about bulging biceps or how much you can bench press. Strength is far more nuanced, coming in different forms that help us power through life’s challenges, big and small. And we’re here to help. Call us for an appointment with our physiotherapists at Philip Wood Physiotherapy on 02 9838 3030. In the meantime, let’s learn more…

At its core, strength is your body’s ability to produce force. And while it’s tempting to think of strength training as something reserved for gym-goers, building strength is crucial for everyone. Let’s explore the three main types of strength—maximum strength, explosive strength, and muscular endurance—and why it matters for your overall health. 

Maximum strength

This is the type of strength you’d see in action at a powerlifting competition. Maximum strength is your muscles’ ability to exert the greatest force in a single, maximal effort—think of pushing a car that’s broken down (or just lifting a particularly stubborn suitcase). While few of us aim to break weightlifting records, maximum strength helps us tackle life’s heavy-lifting moments.

Explosive strength

Explosive strength is all about speed and power. It’s what gets you off the blocks in a sprint or lets you jump for a header in football. Even outside of sport, this type of strength comes into play when you react quickly, like catching yourself if you trip or grabbing a child before they tumble. It’s fast, it’s dynamic, and it keeps you moving.

Muscular endurance

Muscular endurance is your stamina—it’s what lets you climb a long flight of stairs or hold a yoga pose without collapsing in a heap. Unlike maximum or explosive strength, endurance focuses on your ability to sustain effort over time, making it essential for everyday activities that require prolonged muscle engagement.

Why does strength matter?

Strength isn’t just about moving well; it’s about living well. Strong muscles stabilise your joints, protect you from injury, and support your posture. Without adequate strength, even basic tasks like sitting, standing, or carrying groceries can become more difficult over time.

At Philip Wood Physiotherapy, our physiotherapists can help you develop the strength you need to thrive. Whether you’re recovering from an injury, managing pain, or simply looking to move better, we’re here to help. Call us today on 02 9838 3030 and let’s get started on your journey to a stronger, healthier you!

Ever had a moment where your arm or leg feels like it’s fallen asleep, complete with that pins-and-needles sensation? That could be a mild case of neuropraxia—a temporary nerve block that often resolves on its own. But when these odd tingles or weakness linger, it’s time to take action. Call us at 02 9838 3030 on Philip Wood Physiotherapy so we can get to the root of the issue and help you bounce back!

What is neuropraxia?

Neuropraxia is a temporary disruption in the function of a nerve caused by compression or trauma. Unlike more severe nerve injuries, neuropraxia doesn’t involve structural damage to the nerve itself, and recovery is usually total. It is the mildest form of nerve injury in the spectrum known as Seddon’s classification.

Symptoms of neuropraxia may include:

• Temporary numbness or tingling.
• Weakness in the affected area.
• A feeling of heaviness or difficulty moving the limb.

These symptoms can last anywhere from a few hours to several weeks, depending on the severity of the injury.

What causes neuropraxia?

Neuropraxia occurs when a nerve is compressed or stretched, leading to a temporary block in nerve signal transmission. Common causes include:

1. Injuries during sports: Sudden impacts, such as in contact sports, can compress nerves.
2. Prolonged pressure: Sitting or lying in an awkward position for too long may compress nerves, leading to temporary symptoms.
3. Surgical procedures: Pressure on a nerve during surgery can occasionally result in neuropraxia.
4. Trauma or accidents: Direct blows to a limb or joint may temporarily disrupt nerve function.

Treatment and recovery

The good news is that neuropraxia often resolves on its own as the nerve resumes normal function.   However, if it’s taking a bit longer than normal, recovery may be supported with:

• Rest and activity modification: Avoiding further compression or strain on the affected nerve.
• Physiotherapy: Exercises to restore strength and mobility while reducing the risk of recurrence.
• Pain management: Heat or ice therapy and over-the-counter medications may alleviate discomfort (always consult your doctor before taking any medication).
• Postural advice: Physiotherapists can guide you on maintaining positions that reduce pressure on nerves.

Most cases of neuropraxia resolve within weeks, although severe compression may take longer. Physiotherapy can play a crucial role in speeding up recovery and preventing complications.

Prognosis

With proper care and management, the outlook for neuropraxia is excellent. Unlike more severe nerve injuries, the nerve structure remains intact, making full recovery the most likely outcome.

If you’ve experienced nerve symptoms or want advice on preventing neuropraxia, our physiotherapists at Philip wood Physiotherapy can help. Call us on 02 9838 3030 to book an appointment today.

Living with Parkinson’s disease can feel like navigating a constantly shifting landscape. While it’s a progressive neurological condition with no cure, there are ways to manage symptoms and maintain quality of life. Physiotherapy plays a key role in helping individuals with Parkinson’s stay active, mobile, and independent.

If you or a loved one is living with Parkinson’s, the physiotherapists at Philip Wood Physiotherapy are here to help. We’ll create a personalised plan to support your mobility and well-being. Call us on 02 9838 3030 to get started. If you’re grappling with a recent diagnosis, we’re here to help with information too. Read on to learn more about this condition and physiotherapy’s role in your care.

What is Parkinson’s disease?

Parkinson’s disease is a neurodegenerative condition caused by the loss of dopamine-producing cells in the brain. Dopamine is a crucial neurotransmitter involved in regulating movement, coordination, and mood. Common symptoms of Parkinson’s include:

• Tremors or shaking, often starting in one hand.
• Stiffness and reduced flexibility in muscles and joints.
• Slowness of movement (bradykinesia).
• Balance issues, leading to an increased risk of falls.
• Non-motor symptoms, such as fatigue, anxiety, and sleep disturbances.

While the condition progresses over time, physiotherapy can help manage symptoms at every stage.

How physiotherapy may help

Physiotherapy focuses on improving movement, reducing discomfort, and enhancing overall function. For people with Parkinson’s, it can be especially beneficial in addressing physical challenges like stiffness, coordination difficulties, and loss of balance. Here’s how physiotherapy may help:

Improving mobility and flexibility

Parkinson’s can cause muscle stiffness, which limits range of motion and makes everyday tasks more challenging. A physiotherapist can guide you through exercises to stretch and strengthen muscles, keeping your joints flexible and reducing discomfort.

Enhancing balance and coordination

Balance problems are a common issue for individuals with Parkinson’s, increasing the risk of falls. Physiotherapy aims to improve postural stability through targeted exercises and techniques, helping you feel steadier on your feet.

Building strength and endurance

As the condition progresses, maintaining strength is crucial for mobility and independence. Strengthening exercises can help support muscles that may weaken over time, making it easier to perform daily activities.

Training for functional movement

Physiotherapy can include practising specific movements tailored to your daily life, such as getting up from a chair, walking safely, or climbing stairs. These exercises are designed to improve movement efficiency and confidence.

Adapting to changes

Parkinson’s symptoms can vary from day to day. Physiotherapists can help you adapt your exercises and routines to meet your changing needs, ensuring you stay as active as possible.

The role of exercise in Parkinson’s management

Regular exercise is one of the most effective ways to manage Parkinson’s symptoms. Research shows that exercise can improve motor function, reduce stiffness, and even slow the progression of symptoms in some cases. Activities like walking, cycling, swimming, and tai chi are often recommended for people with Parkinson’s.

A physiotherapist can help you find exercises that match your abilities and interests, ensuring they are safe and effective. They can also teach you techniques to conserve energy and manage fatigue during physical activity.

Creating a supportive environment

Managing Parkinson’s isn’t just about physical exercises—it’s also about creating a safe and supportive environment. Here are some tips to consider:

Fall-proof your home: Remove trip hazards like loose rugs and improve lighting in walkways.

Use assistive devices: Our physiotherapists can recommend tools like walking aids to improve safety and mobility.

Establish a routine: Consistency in your daily activities can help reduce anxiety and improve function.

Physiotherapy as part of your care team

Physiotherapy is just one part of managing Parkinson’s disease. It works best when combined with other treatments, such as medication and occupational therapy. Physiotherapists collaborate with other healthcare providers to create a comprehensive care plan tailored to your needs.

At Philip Wood Physiotherapy, our physiotherapists are experienced in working with individuals with Parkinson’s. Whether you’re looking to improve your mobility, reduce stiffness, or stay active, we’re here to support you every step of the way.

If you’d like to learn more about how physiotherapy may help with Parkinson’s disease, call 02 9838 3030 to book an appointment today. Our team at Philip Wood Physiotherapy is here to help you stay mobile, independent, and engaged in life.

The pelvic floor doesn’t get the attention it deserves. Maybe it’s because you can’t see it, or maybe it’s because people feel awkward talking about it. But this group of muscles is critical to your overall health—impacting everything from bladder control to posture and even your core strength. Often, it’s not until a problem arises that we take notice.

For many women, childbirth is the moment the pelvic floor finally gets a spotlight. It’s no secret that pregnancy and delivery put immense pressure on these muscles, and some experience pelvic floor issues as a result. But here’s the question: did childbirth create the problem, or did it simply reveal an underlying weakness that was already there? Either way, the pelvic floor is just like any other muscle—it can be strengthened, rehabilitated, and supported with the right care.

At Philip Wood Physiotherapy, our physiotherapists specialise in helping you restore and maintain pelvic floor health. Call us on 02 9838 3030 to make an appointment. Whether you’ve had children or not, prioritising your pelvic floor can transform your health in ways you might not expect.

What is the pelvic floor?

The pelvic floor is a group of muscles and connective tissues that form a sling-like structure at the base of the pelvis. It supports organs such as the bladder, uterus (in women), and rectum, and it plays a crucial role in controlling bladder and bowel movements, stabilising your spine, and supporting your breathing.

These muscles don’t just contract—they also need to relax to function properly. For example, the pelvic floor tightens when you laugh or cough to prevent leaks but relaxes when you urinate or have a bowel movement. 

What happens when the pelvic floor isn’t functioning properly?

A pelvic floor that’s either weak or overly tight can lead to a wide range of issues:

• Weakness: This can cause urinary incontinence, pelvic organ prolapse, or poor core stability, leading to lower back or hip pain.
• Overactivity: If the pelvic floor is too tense, it can cause pelvic pain, difficulty emptying the bladder, constipation, or discomfort during intercourse.

These issues don’t just affect the pelvic region – they can disrupt your posture, balance, and even your ability to breathe deeply, as the pelvic floor works closely with your diaphragm and core muscles.

The benefits of a strong and balanced pelvic floor

A healthy pelvic floor offers more than just bladder control:

1. Core stability: It works with your deep abdominal and back muscles to support your spine, improving posture and reducing back pain.
2. Improved movement: A strong pelvic floor helps stabilise your body during physical activity, from running to yoga.
3. Better breathing: The pelvic floor and diaphragm work together, so a balanced pelvic floor improves breathing efficiency.
4. Enhanced wellbeing: Reducing symptoms like incontinence or discomfort can boost your confidence and quality of life.

Strengthen and relax

A common misconception is that the pelvic floor only needs to be strengthened. However, for these muscles to work properly, they also need to relax. Constant tension in the pelvic floor can lead to pain and dysfunction, much like holding your fist clenched all day.

Physiotherapy focuses on both aspects—strengthening weak muscles and teaching overactive muscles to relax. Breathing techniques, gentle stretches, and exercises like squats and pelvic tilts can be just as valuable as targeted strengthening exercises.

How physiotherapy can help

At Philip Wood Physiotherapy, our physiotherapists are trained to assess and treat pelvic floor dysfunction. Your personalised treatment plan may include:

• Guidance on exercises to strengthen and relax the pelvic floor.
• Hands-on therapy or biofeedback to improve muscle function.
• Advice on related areas, such as breathing techniques and posture correction, to optimise your pelvic health.

Take control of your pelvic health

The pelvic floor is a cornerstone of your overall health, supporting your body in ways you may not realise. Whether you’re managing symptoms or simply aiming to improve your core strength, physiotherapy can make a real difference.

Call 02 9838 3030 to book an appointment with our physiotherapists at Philip Wood Physiotherapy and take the first step towards a healthier, stronger pelvic floor. 

So, you’ve just come off an injury, and you’re itching to get back to the pitch, court, or track. We get it — your teammates need you, the competition’s calling, and you’re pretty sure your physiotherapist is being overly cautious. What could possibly go wrong, right? Well, a lot. Think of skipping your physio’s advice as taking a half-baked cake out of the oven — it might look ready, but one bite (or one game) could leave you in a sticky mess. At Philip Wood Physiotherapy, we’re here to help you recover fully and safely before you jump back into action. Call us today on 02 9838 3030 to book your physiotherapy session.

But what are the risks?

• Increased risk of reinjury: Returning to play too soon can result in the injured area being unable to handle the physical demands of the sport. This may lead to reinjury, often more severe than the initial one, such as complete tears or fractures that require surgical intervention or longer rehabilitation periods. The kinetic chain — the interconnected system of muscles and joints —also becomes vulnerable, as weak links may force other areas to compensate, increasing strain elsewhere.
• Delayed recovery: Premature activity can hinder the healing process. For example, tissues undergoing repair might be stressed beyond their capacity, causing inflammation and further damage. This not only prolongs recovery but can sometimes result in chronic pain or reduced function.
• Loss of performance: Returning before achieving full proprioception (the body’s sense of joint position and movement) and strength can impair coordination and movement efficiency. This not only affects sports performance but increases the likelihood of compensatory injuries to other joints or muscles.
• Psychological implications: Athletes who reinjure themselves often experience heightened anxiety and fear of reinjury, which can impede performance and prolong psychological recovery. Mental readiness is as critical as physical readiness when returning to sport.
• Potential for long-term damage: Neglecting proper rehabilitation and returning prematurely can lead to conditions like osteoarthritis or chronic joint instability later in life. It’s vital to address any deficits in range of motion, strength, and functional capacity before resuming play.

How physiotherapy helps

Physiotherapists play a critical role in guiding safe return-to-play protocols. They assess not just the injured area but the entire kinetic chain, ensuring strength, flexibility, and proprioception are restored. Gradual progressions in activity, based on sport-specific demands, are carefully monitored. Our physiotherapists will also be there to help you set goals for your health and recovery so you can win that mental game too.

If you’re recovering from a sports injury, consult with one of our physiotherapists before getting back to your game. Their expertise ensures you return safely and at your best. For personalised advice or an appointment, call 02 9838 3030.

Understanding and Managing this Common Adolescent Condition

Osgood-Schlatter disease – try saying that three times fast! While it might sound like the name of an old-timey professor, it’s actually a common cause of knee pain in active adolescents. If a young person in your life has been complaining about a sore knee after active days, this might be the cause. Don’t panic. At Philip Wood Physiotherapy, our physiotherapists can help ease the pain and keep them in the game. Call us today on 02 9838 3030 to book an appointment. But in the meantime, let’s learn everything we can about what’s going on.

What is Osgood-Schlatter disease?

Osgood-Schlatter disease (OSD) is an overuse injury affecting the growth plate of the tibial tuberosity – the bony bump at the top of the shinbone where the patellar tendon attaches. It occurs most frequently in children and teenagers experiencing growth spurts, particularly those who participate in sports involving jumping, running, or repetitive stress on the knees.

During growth spurts, bones, muscles, and tendons grow at different rates, which can lead to tension at the site where the patellar tendon connects to the shinbone. Repeated stress from activity can cause inflammation and sometimes small fractures in this area, resulting in pain and swelling.

Who is at risk?

OSD typically affects young people between the ages of 9 and 14, with boys historically more affected. However, as more girls engage in competitive sports, the gap is narrowing. Sports like football, basketball, gymnastics, and athletics often increase the risk due to the high levels of jumping and running involved. While the condition is temporary, it can be frustrating for young athletes, as the pain can limit performance and participation in their favourite activities.

What are the symptoms of Osgood-Schlatter disease?

The most common symptoms of OSD include:

• Knee pain: Usually below the kneecap, where the patellar tendon attaches to the tibia.
• Swelling: At the tibial tuberosity, often accompanied by tenderness to touch.
• Pain during activity: Running, jumping, or kneeling can exacerbate symptoms, while rest often provides relief.
• Bony lump: Over time, a permanent bony bump may develop at the tibial tuberosity, even after symptoms subside.

Pain can vary from mild discomfort to severe enough to limit daily activities, depending on the level of strain.

Preventing Osgood-Schlatter disease

An ounce of prevention is worth a pound of cure! While OSD isn’t entirely preventable, certain strategies can reduce the risk:

• Stretching: Encourage regular stretching of the hamstrings and quadriceps, especially during growth spurts.
• Cross-training: Mixing high-impact sports with low-impact activities like swimming or cycling can reduce repetitive stress on the knees.
• Proper footwear: Supportive, well-cushioned shoes can help absorb shock and reduce stress on the knees.
• Gradual progression: Increasing training intensity slowly helps the body adapt and prevents overuse injuries.

How is Osgood-Schlatter disease treated?

The good news is that OSD usually resolves on its own once the child’s growth plates close, typically by late adolescence. However, physiotherapy plays a vital role in managing symptoms, maintaining strength and flexibility, and ensuring a safe return to activity. After all, nobody wants to tell a keen young athlete that they need to give up their favourite sport until they’ve finished growing! After a comprehensive assessment and diagnosis we’ll advise on the following:

Rest and activity modification

The first step in treatment is often reducing or temporarily stopping activities that aggravate the pain. This doesn’t mean complete bed rest—our physiotherapists will guide your child in modifying their activity to protect the knee while staying active.

Stretching and strengthening exercises

OSD is often associated with tight quadriceps and hamstring muscles, which increase tension at the tibial tuberosity. Stretching exercises can help reduce this tension. Strengthening exercises for the quadriceps and core muscles can also stabilise the knee and improve overall mechanics.

Taping or bracing

In some cases, supportive taping or a patellar tendon strap can help alleviate pressure on the tibial tuberosity, making activities more comfortable.

Conclusion

Osgood-Schlatter disease can be a painful and frustrating experience for active adolescents, but it’s a condition that responds well to physiotherapy and proper management. By addressing the root causes and supporting healthy growth, we aim to help young athletes stay active and pain-free.  Call us at 02 9838 3030 to book an appointment with our experienced physiotherapists at Philip Wood Physiotherapy. Let us help keep your young athlete moving confidently through their teenage years.

The festive season is full of joy and indulgence, and there’s nothing wrong with that! But to keep your body merry we suggest you sprinkle some fun into your routine with these three festive exercises. These exercises are simple, require no fancy equipment, and can be done anywhere to help you maintain your strength and flexibility throughout the holiday season.

Downward Reindeer

• Start on your hands and knees: Position your wrists directly beneath your shoulders and your knees under your hips.
• Lift your hips: Press into your palms and lift your hips towards the ceiling, forming an inverted V shape. Keep your heels reaching toward the ground while letting your head hang between your arms.
• Hold the position: Maintain this stretch for 30 seconds to a minute, breathing deeply. To deepen the stretch, alternate bending each knee, bringing one heel toward the floor and then the other.

This exercise helps alleviate tension in your back and legs, making it perfect after long periods of sitting or standing at holiday gatherings!

Santa’s Sit to Stand

• Start in a seated position: Sit at the edge of a sturdy chair with your feet flat on the floor and hip-width apart.
• Stand up without using your hands: Engage your core and push through your feet to stand up. If needed, use your hands to push off the chair, gradually working towards standing without assistance.
• Return to seated: Lower yourself back into the chair with control.

Aim for 10 to 15 repetitions of this exercise. It strengthens your legs and improves your balance, making it easier to navigate the festive chaos!

Snowy Stair Climbs

Stair climbing is an easy yet effective cardiovascular exercise that can seamlessly fit into your festive routine. You know how to climb stairs – but think about mixing it up to increase the challenge. Try skipping a step or alternating your foot placement on the stairs.

Conclusion

Incorporating these into your daily routine can help keep your body merry and your spirits high during the holiday season. But don’t stop there – keep moving in whatever ways bring you joy!

If you’d like personalised advice on how to stay active during Christmas or need assistance with any physical concerns, contact us at Philip Wood Physiotherapy by calling 02 9838 3030.

Is spinal arthritis cramping your style? If so, you’re not alone! It affects millions of people worldwide. Osteoarthritis is the leading cause of spinal stiffness, pain, and limited movement. The good news? Physiotherapy can be a game changer, helping you manage symptoms and maintain mobility. Why not make an appointment with us at Philip Wood Physiotherapy? Just call 02 9838 3030. We’ve got your back – quite literally. But first, let’s explore how physiotherapy can bring some flexibility back to your life.

Understanding spinal osteoarthritis

Osteoarthritis occurs when the cartilage between the small ‘facet’ joints of the spine breaks down over time, leading to degenerated joint surfaces, poor movement, pain and stiffness. This condition is prevalent among older adults and often results from chronic strain on the spinal joints. However, with the right physiotherapy interventions, we may alleviate your symptoms and maintain your mobility.

Physiotherapy techniques for spinal arthritis relief

1. Strength and stability exercises: Tailored exercise programs from our physiotherapists get you working to strengthen the muscles around your spine. By improving muscle support, you reduce the load on arthritic joints, relieving pain and preventing further deterioration. Low-impact activities, such as walking or swimming, also support cardiovascular health without straining your joints.
2. Posture and movement training: Good posture plays a critical role in managing spinal OA. Poor alignment can exacerbate pain by placing additional stress on affected joints. Our physiotherapists teach techniques to maintain a neutral spine during daily activities, like lifting and bending. Better posture awareness can significantly decrease pain and enhance your overall comfort.
3. Hydrotherapy: Exercising in warm water through hydrotherapy provides excellent relief for those with severe stiffness. The buoyancy of water alleviates stress on the spine, promoting easier movement. Additionally, the warmth of the water can soothe sore joints, enhancing flexibility and making movement more enjoyable.
4. Manual therapy and soft tissue techniques: This is where the magic happens. Manual therapy, including gentle mobilisation of the spinal joints, improves range of motion and alleviates stiffness. Our physiotherapists also employ soft tissue release techniques, targeting surrounding muscles to relieve tension and reduce pain. This hands-on approach enhances circulation and promotes faster recovery, allowing you to remain active.
5. Lifestyle adjustments for better outcomes: Physiotherapy extends beyond exercises; it encompasses essential lifestyle changes. Maintaining a healthy weight is vital, as excess weight places additional strain on the spine, particularly in the lower back. Our physiotherapists guide you on pacing activities, breaking tasks into manageable parts, and ensuring you rest before pain escalates. This balanced approach fosters effective long-term management of spinal arthritis.

Physiotherapy’s role in pain management

While physiotherapy cannot “cure” osteoarthritis, it can play a significant role in pain management and help to reduce progression of the disease. Living with spinal arthritis doesn’t mean sacrificing your favourite activities or living in pain. Our dedicated physiotherapists will equip you with the tools needed to stay active and improve your quality of life.

To begin your journey toward enhanced mobility, contact Philip Wood Physiotherapy at 02 9838 3030.

When it comes to your health, your bones are the backbone – literally! Keeping your bones healthy is essential to prevent pain, injury, and long-term issues. That’s where we come in. If you feel like your ol’ bones are aching (especially if you’re young) call 02 9838 3030 today to book an appointment with one of our physiotherapists at Philip Wood Physiotherapy. We’re here to help. But in the meantime, let’s take a look at what’s holding you together.

The structure of your skeleton

Comprising 206 bones in adults, the skeleton is divided into two main regions: the axial skeleton and the appendicular skeleton. The axial skeleton includes the skull, vertebral column, and rib cage, while the appendicular skeleton consists of the limbs and the pelvic and shoulder girdles. Together, these regions enable movement and protect vital organs. Physiotherapy for the axial skeleton typically focuses on improving posture, spinal mobility, and core strength while physiotherapy for the appendicular skeleton usually targets improving joint mobility, muscle strength, and balance. Although our treatments aim to ensure your entire body is functioning well as a whole!

Bones come in various shapes and sizes, classified into four main types:

1. Long Bones: These bones, such as the femur (leg) and humerus (arm), are longer than they are wide. They play a critical role in movement and support, acting as levers during physical activities.
2. Short Bones: Found in the wrists and ankles, short bones, like the carpals and tarsals, are roughly cube-shaped. They provide stability and allow for a range of movements.
3. Flat Bones: Flat bones, such as the sternum and those in the skull, offer protection to internal organs and serve as attachment points for muscles.
4. Irregular Bones: The vertebrae and certain bones in the face are examples of irregular bones. Their complex shapes serve specific functions, such as supporting the body and protecting the spinal cord.

The role of physiotherapy

Physiotherapists play a vital role in ensuring the skeletal system remains healthy and strong, helping patients recover from injuries, manage pain, and improve mobility. We’re here to help with bone density and to help keep you moving!

If you’re experiencing pain or difficulty, don’t hesitate to reach out for help. Call 02 9838 3030 to schedule an appointment with our physiotherapists at Philip Wood Physiotherapy. Together, we can work towards a stronger, healthier you!