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Are you taking care of your posture when lifting? For the purposes of some box ticking exercise – yes. For your health and wellbeing – let’s do better. Proper manual handling is crucial to prevent injuries, especially in physically demanding jobs. If you need professional guidance, call 02 9838 3030 for an appointment with the physiotherapists at Philip Wood Physiotherapy. But in the meantime, let’s dive into some simple, research-based advice on how to lift properly. (Hint – “bend from the knees” is just the start.)
Maybe there are posters in your break room telling you to “bend from the knees.” While this is a good starting point, there’s more to safe lifting than just knee bending. Proper manual handling involves multiple aspects of your body working together to protect your spine and muscles.
Lifting properly is not just about your legs and back; your core muscles play a crucial role in protecting your spine. Engaging your core helps stabilise your body and prevent injuries.
If you experience pain or discomfort despite following these tips, the physiotherapists at Philip Wood Physiotherapy can help. Our team specialises in injury prevention and rehabilitation, ensuring you can handle your job safely. Call 02 9838 3030 to book an appointment today.
Are your feet staging a revolt every morning? Do you wake up and dread the idea of planting your feet on the floor? It could be plantar fasciopathy. Or perhaps they stage a footsie rebellion after every marathon standing session (and if you work on your feet – that’s always!). If so – it’s time to show your feet some TLC. At Philip Wood Physiotherapy our physiotherapists can help you manage this condition with tailored treatment. Call us on 02 9838 3030 to book an appointment today. In the meantime, let’s understand what’s going on.
Plantar fasciopathy, commonly referred to as plantar fasciitis, involves inflammation or degeneration of the plantar fascia – the thick band of tissue that runs along the bottom of your foot, connecting your heel bone to your toes. This condition can cause significant heel pain, particularly during the first steps in the morning or after prolonged periods of inactivity.
Overuse from high-impact activities like running or dancing puts excessive strain on the plantar fascia. Likewise, an abnormal walking pattern can increase stress on this tissue over time. Wearing improper footwear that lacks adequate arch support or cushioning can exacerbate the condition. And maybe you got away with some or all the above for years, but as you reach middle age it’s caught up with you. It’s reported most frequently by people between the ages of forty and sixty!
Good core strength plays a crucial role in managing plantar fasciopathy. What do planks and mountain climbers have to do with your feet? Well, strong core muscles help maintain proper posture and alignment, reducing the strain on your lower limbs and feet. Incorporating core-strengthening exercises into your routine can support your recovery and prevent future episodes. You didn’t really need another reason to strengthen your core. But if pilates can reduce the pain in your plantars, then it’s time to get yourself to a class!
Taping can provide immediate relief from plantar fasciopathy by offloading the plantar fascia, reducing tension, and alleviating pain. Physiotherapists often use specific taping techniques to achieve these benefits. Below are two common methods:
This method supports the arch and reduces strain on the plantar fascia. It involves applying strips of tape in a particular pattern to support the arch and heel, providing stability and pain relief.
Kinesiology tape can be applied to the foot to facilitate movement and improve blood flow, helping to reduce pain and inflammation.
Orthotics can be an effective tool in managing plantar fasciopathy. Custom orthotic devices are designed to provide support, correct foot posture, and distribute pressure evenly across the foot. Depending on the severity of your condition, you may benefit from a visit to a podiatrist for custom orthotics, though over-the-counter options can also offer significant relief. We’ll be able to provide advice during your initial appointment.
Plantar fasciopathy can be a painful and debilitating condition, but the right treatment from the physiotherapists at Philip Wood Physiotherapy can help you find relief. Strengthening your core, using effective taping techniques, considering orthotics, and following a gradual return-to-play program are all essential steps in managing this condition. Contact us on 02 9838 3030 to book an appointment with our experienced physiotherapists.
Amputation is a significant and life-altering event. You need comprehensive and ongoing rehabilitation to ensure the best possible outcome. Physiotherapy plays a crucial role in the recovery process, helping individuals regain strength, mobility, and independence. But the journey doesn’t end with the initial post-surgical care. Continuous physiotherapy can aid in managing phantom limb pain, improving balance and coordination, and adapting to prosthetic devices. And a return to physiotherapy can help you adjust to life’s changes even years after surgery. If you’re an amputee seeking advanced physiotherapy for ongoing rehabilitation, you’ve come to the right place. Our clinic provides specialised physiotherapy services to help you continue your journey towards optimal mobility and strength. Whether you need fresh motivation or new progressions for exercise rehab, we are here to support you. Call us at 02 9838 3030 to book an appointment today. In the meantime, let’s consider your rehabilitation needs.
Successful use of prostheses after lower-limb amputation (LLA) depends on comprehensive physiotherapy and rehabilitation, addressing both physical and psychological aspects. These days, most lower-limb amputations are performed to treat peripheral arterial disease and its complications. Why? These diseases cause narrowed arteries, which reduce blood flow to the extremities. Over time, this results in chronic wounds, ulcers, and infections that fail to heal. If these conditions become severe and unresponsive to treatment, tissue death (gangrene) may occur. Amputations may be minor (toe and partial foot) or major (removal of most of the limb). The success of amputation surgery relies on careful attention to detail and close coordination with physiotherapy and rehabilitation departments. The aim is to produce a well-healed, pain-free stump suitable for prosthetic fitting.
After a successful amputation, ongoing physiotherapy is essential for adaptation and mobility. It helps individuals improve balance, strength, and confidence with their prosthetic limb. It focuses on maintaining muscle strength to prevent atrophy, and provides expert guidance for effective prosthetic training, addressing gait patterns and balance.
Physiotherapy also plays a crucial role in pain management through techniques like massage and stretching, while regular check-ins help detect and prevent issues such as skin irritation or poor prosthetic alignment. This comprehensive approach ensures a smoother transition and better long-term outcomes for those adapting to life after amputation.
Years after the initial surgery, physiotherapy can still provide significant benefits. We’ll check in on issues such as scar tissue, muscle imbalances, and joint stiffness for your long-term health and mobility. And of course life with your prosthetic will change as your lifestyle changes, whether in activity levels, work, or hobbies. We’ll be here to help you navigate those changes. Similarly, as we age, our physical abilities may decline and new health issues and injuries arise. This is hard for everybody, but it presents unique challenges to amputees. We’re here to help you navigate those challenges too.
Physiotherapy after amputation is vital for maintaining and improving mobility, strength, and overall well-being. When was the last time you checked in with a physiotherapist? Whether you’re dealing with a lower-limb amputation or managing diabetes-related complications, at Philip Wood Physiotherapy we are here to help you achieve your rehabilitation goals. Call us on 02 9838 3030 to schedule an appointment with our skilled physiotherapists.
Peroneal nerve impingement is a bit like that pesky pebble in your shoe – it’s uncomfortable, annoying, and slows you down. But fear not! At Philip Wood Physiotherapy, our friendly team of physiotherapists are here to help you remove that pebble and get you back on your feet. Call us on 02 9838 3030 to schedule your appointment and get the adventure started!
Peroneal nerve impingement happens when the peroneal nerve, which runs along the outer part of your knee and down your leg, becomes compressed or damaged. This nerve is crucial for movement and sensation in the lower leg and foot. Impingement can lead to pain, numbness, and weakness in these areas, affecting your ability to walk and perform daily activities. Basically, when the nerve gets squeezed it throws a tantrum. You might experience pain, numbness, weakness, or even that weird “pins and needles” feeling – all of which can dampen your day and make simple tasks feel like climbing Mount Everest.
When it comes to nerve impingement, it’s essential to rule out impostors like sciatica and peripheral neuropathy. Sciatica involves pain shooting from your lower back down your leg, while peripheral neuropathy is like a wild party where nerves get a little too rowdy. If you’re unsure about your symptoms, our clinic is like Sherlock Holmes – we’ll crack the case and get to the bottom of it in no time!
Peroneal nerve impingement can be caused by a variety of suspects:
Fear not – our team of physiotherapists are like superheroes, armed with a toolkit of skills to tackle peroneal nerve impingement head-on:
Peroneal nerve impingement might be a formidable opponent, but with our team on your side, victory is within reach! So why wait? Give us a call at Philip Wood Physiotherapy and let’s kick discomfort to the curb together!
Are you looking to boost your jumping abilities? Whether you’re an athlete aiming to enhance performance, a dancer wanting to add more height to your leaps, or just someone who wants to impress nieces and nephews at the next family gathering with an epic leap; increasing your power can significantly elevate your jumping prowess.
Improving your jumping power isn’t just for slam dunks. Sure, basketball players, volleyball players, and high jumpers can all benefit, but so can dancers who need those graceful, high leaps. But it’s not just for athletes. The things you work on to improve your jumps can also improve your strength, balance and cardiovascular health. And building those fast-twitch fibres just makes you more agile – which can be a benefit in daily life as well as on the sports field.
We’re going to explain the ‘how’ and give some suggestions for exercises that are great for building the fitness components you need. BUT – it’s vital that you start where you are. If your balance is poor and you’ve only recently recovered from a sprained ankle – maybe you don’t do Box Jumps on day one (or day two, three or four…). Be safe, be sensible. For a more personalised exercise plan, call us for an appointment on 02 9838 3030. But onto a general plan for now.
Core stability is crucial for generating the power needed to jump higher and farther. A strong core helps maintain balance and stability, allowing you to transfer energy efficiently from your lower body to your jump. Here’s a couple of core exercises that do just that:
Lower limb strength is essential for powerful jumps. Strong legs not only improve your jumping height but also reduce the risk of injuries. Focus on exercises that build strength in your quads, hamstrings, glutes, and calves.
Explosive power is the ability to exert maximum force in a short period, crucial for effective jumping. Plyometric exercises are particularly beneficial for developing this type of power.
Increasing your jumping power involves a multifaceted approach that includes core stability, lower limb strength, explosive power, and flexibility. At Philip Wood Physiotherapy, our physiotherapists can design a personalised program to help you reach those new heights. Call us at 02 9838 3030 to make an appointment and take that first leap towards improving your jumping abilities.
Here at Philip Wood Physiotherapy we’re often asked about our favourite exercises. We always say that the answer depends on the patient! We provide personalised treatment plans that include a tailored exercise program. But – confession time – we do have a few favourites when it comes to strengthening the upper back. (Shhhh – it’s a secret!)
If you’re ready to sculpt a back worthy of admiration and bolster your spine’s resilience you’re in the right place. Today, we’re uncovering the power trio of upper back exercises – banded rows, pull-ups, and trap shrugs – that will not only have you standing taller but also moving with newfound grace and ease. Read on to find out more… But if you have any aches or pains or are recovering from injury, please give us a call on 02 9838 3030 so we can ensure you’ve got an exercise program that’s right for you!
Picture this: you’re seated, resistance band in hand, and you begin to pull towards your chest with purpose. What you’re doing is not just engaging your upper back muscles but also challenging them to work against resistance – a key ingredient for muscle growth and strength. Banded rows target the rhomboids, traps, and rear deltoids, promoting better posture, shoulder stability, and overall upper body function. By incorporating banded rows into your routine, you’re not just pulling weight; you’re pulling yourself closer to a well-supported spine. And all you need is a resistance band and a sturdy anchor point (we like pieces of furniture that don’t budge!)
Next on the agenda: pull-ups. Ah, the timeless classic of upper body strength training. There’s something undeniably empowering about hoisting yourself up towards the sky, using nothing but your own strength and sheer determination. Pull-ups are the ultimate test of upper back and arm strength, targeting the lats, traps, rhomboids, and biceps with unparalleled efficiency. But beyond the bragging rights of mastering this challenging exercise lies a myriad of benefits for your upper back health. Pull-ups improve scapular stability, enhance grip strength, and promote symmetrical muscle development—all essential components of a resilient and well-functioning upper back. And the great thing is that you don’t need to actually achieve a pull up to reap the benefits. Start by activating the back and just lifting yourself slightly. You can build up strength over time.
Last but certainly not least: trap shrugs. As the name suggests, this exercise is all about giving your trapezius muscles the attention they deserve. The traps, those triangular muscles that extend from the base of your skull to the middle of your back, play a crucial role in shoulder and neck stability, as well as in maintaining proper posture. Trap shrugs involve elevating and retracting the shoulders against resistance, effectively targeting the upper traps, and helping to build that coveted “V” shape in your upper back. But beyond aesthetics, trap shrugs also improve shoulder mobility, reduce neck tension, and enhance overall upper body function. So, whether you’re aiming for boulder shoulders or simply seeking relief from desk-induced stiffness, trap shrugs are the way to go. And they’re so easy. You just shrug (with great form) while holding weights!
So there you have it – a few of our favourite upper body exercises. But we know that everybody is different and that your goals and obstacles are different too. At Philip Wood Physiotherapy our team of skilled physiotherapists is here to guide you on your journey to strength, mobility, and resilience. Whether you’re recovering from an injury, looking to prevent future pain, or simply seeking to optimise your performance, we’ve got you covered. Give us a call on 02 9838 3030 to schedule an appointment today. With the right exercises and expert guidance, you’ll be standing tall, moving freely in no time. Let’s get to work!
Is glancing over your shoulder before changing lanes becoming a challenge? Fear not – we’re here to steer you in the right direction (pun absolutely intended). The physiotherapists at Philip Wood Physiotherapy, your local Hills area clinic are here to help with insights as to why this is happening, helping you to smoother, safer travels.
Imagine you’re cruising down the motorway, wind in your hair (or maybe just a gentle breeze through the window, or perhaps the pumping AC), when your maps lets you know you need to “prepare to turn left” and suddenly, you need to change lanes. You check your mirrors, signal your intentions, and begin to turn your head to check your blind spot—only to be met with resistance, stiffness – maybe even pain. It’s concerning. Difficulty checking your blind spot is a common complaint among drivers and it can have a variety of causes, from muscle overload and strain to facet joint syndrome.
Let’s delve into the nitty-gritty of what might be causing your driving discomfort. Muscle overload and strain occur when the muscles responsible for turning your head (neck and the upper back) are overworked or tense. Poor posture, prolonged periods of sitting, or sudden movements, like jerking your head to avoid a collision can trigger this.
On the other hand, facet joint syndrome—which sounds like something straight out of a sci-fi novel but is actually quite common—is caused by inflammation and irritation of the facet joints in the spine. These tiny joints, located at the back of each vertebra, help guide and restrict the movement of the spine. When they become inflamed or seized up, as is often the case with age or injury, turning your head can feel like trying to turn a rusty old door hinge.
Now, let’s talk solutions. Physiotherapy isn’t just about treating injuries; it’s about restoring function, improving mobility, and enhancing overall quality of life. A skilled physiotherapist will assess your range of motion, identify any areas of weakness or tension, and develop a tailored treatment plan to address your specific needs.
For muscle overload and strain, this might involve gentle stretching exercises, manual therapy techniques, and postural correction to relieve tension and improve flexibility. For facet joint syndrome, treatment may focus on reducing inflammation, restoring joint mobility, and strengthening the surrounding muscles to support the spine.
So, if you’re struggling to shoulder check with ease, why not reach out to Philip Wood Physiotherapy? Our team of experienced physiotherapists is here to help you get back in the driver’s seat – literally. Give us a call at 02 9838 3030 to schedule an appointment.
Posted by philipwoodphysio in General on May 31st, 2024
You’ve probably heard people rave about Pilates. Perhaps one of the physiotherapists here at Philip Wood Physiotherapy recommended it to you. But you have doubts – it’s all a bit weird looking and intimidating. Why should you place yourself on a thing that looks like an ultra-sleek medieval torture device? Why? Because cultivating a strong core is at its core. Read on to find out more…
Originating from the mind of Joseph Pilates in the early 20th century, this exercise regimen has gained widespread recognition for its ability to enhance strength, flexibility, and overall body awareness.
Quick history lesson: Joseph Pilates was interned during the first world war. Most of us might consider that a good excuse for missing leg day, but Joseph believed strongly that exercise, health, and happiness were inextricably linked. With limited resources available, Pilates ingeniously crafted exercise apparatus using materials like bed springs and scraps of wood found in the internment camp.
Pilates focuses on core strength, alignment, and breathing techniques, making it suitable for people of all ages and fitness levels. Every movement starts from the core and every movement should be mindful. While you can develop quite extraordinary flexibility and strength through this discipline (it’s beloved by dancers) it’s a regime that meets you where you are: whether you’re recovering from an injury, managing a chronic condition, or simply aiming to enhance your fitness, Pilates offers a versatile and effective solution. So, it can be incredibly gentle and therapeutic, AND challenge gym junkies. It tailored to suit you!
One of the key benefits of Pilates is its potential to complement physiotherapy treatment. We wrote above about how it’s mindful, focused on balance and starts from the core. Nobody is surprised that we come back to it again and again! Many physiotherapists integrate Pilates exercises into their rehabilitation programs to help patients recover from injuries, improve posture, and prevent future issues. By targeting specific muscle groups and promoting balanced movement patterns, Pilates can aid in addressing muscular imbalances and promoting optimal biomechanics. Bonus points for Pilates: exercises completed on the reformer (that’s the machine that looks like a medieval torture device for those who don’t know) take gravity out of the equation, which can help a lot during those first steps back to exercise after injury.
We think Pilates is great, but at Philip Wood Physiotherapy we’re realists. We know that the best exercise regime is one you enjoy and will commit to. So we’ll also suggest other adjunct therapies that may complement your goals. Yoga, for example, shares similarities with Pilates in terms of promoting mobility, flexibility, strength, and relaxation. Incorporating yoga into your routine can provide additional benefits such as stress reduction, improved balance, and enhanced mental clarity.
Tai Chi and martial arts offer alternative approaches to physical fitness and well-being, focusing on fluid movements, breath control, and mindfulness. These practices can improve balance, coordination, and mental focus while promoting a sense of calm and inner peace. And if you really need the adrenaline hit of fast paced exercise we’ll help you find one that fits your fitness/rehab goals there too.
Ultimately, the choice of safe exercise will depend on your individual preferences, goals, and physical condition. Whether you opt for Pilates, yoga, Tai Chi, martial arts, or rock climbing, the key is to find activities that resonate with your mind and body, while supporting your overall well-being.
If you’re unsure whether Pilates is right for you or if you’d like to explore other complementary therapies, we invite you to contact us at Philip Wood Physiotherapy to book an appointment. Our experienced physiotherapists can assess your needs, discuss your goals, and recommend personalised treatment options tailored to your body and goals!
Posted by philipwoodphysio in General on May 20th, 2024
Tennis elbow, clinically known as lateral epicondylitis, is a bothersome overuse injury that can disrupt daily activities and mess with your game. While the name suggests a tennis-related origin, this condition can affect individuals engaged in any sort of repetitive arm movements – painting, playing a musical instrument, typing… If you have it, don’t hesitate to call us on 02 9838 3030. The physiotherapists at Philip Wood Physiotherapy are here to help with evidence-based therapy, empowering you to get back in the swing of things. In the meantime, let’s dive into understanding the causes, symptoms, and potential treatments available.
Tennis elbow is characterised by pain and tenderness on the outer aspect of the elbow, specifically at the lateral epicondyle – that’s the bony bit on the outside of the elbow. It stems from an eccentric overload of the common extensor tendon at the origin of the extensor carpi radialis brevis (ECRB) tendon. For those who don’t speak fluent “anatomese”, the word “eccentric” in this context doesn’t mean slightly unhinged as it would when you’re talking about your “eccentric” Aunty. In this context it means that the muscle is lengthening while it’s contracting. Imagine your arm muscle trying to pull something while also stretching out at the same time. It’s like trying to pull a rubber band apart while also pulling it in different directions. It’s not really any wonder it puts a bit of strain on a little tendon in your elbow. This overload typically arises from repetitive gripping and wrist extension activities, which we see a lot of in racquet sports like tennis, but also amongst gardeners, chefs, construction workers and DIY enthusiasts.
So, let’s talk about how you might know if you’ve got tennis elbow. First off, you’ll probably feel some pain on the outside of your elbow – like a dull ache or maybe even a sharp twinge, especially when you’re doing stuff like shaking hands or turning a doorknob. And touching that spot might feel tender, almost like a bruise. Sometimes, your grip might feel a bit weak, making it tough to pick things up or hold onto them properly. Plus, you might notice that your elbow feels a bit stiff, especially in the morning or after you’ve been resting for a while. And those everyday tasks, like lifting a kettle or using a screwdriver, might suddenly become a bit more painful than usual. Unfortunately, this is a degenerative condition (not actually an inflammation despite the itis in epicondylitis) so it usually gets worse if you just carry on.
There is good news though – most patients experience relief within 12 months of conservative treatment. So, what should you do? Rest, ice and strapping to support the elbow will all help. But physiotherapy focusing on stretching and strengthening exercises for the whole upper limb, including the shoulder is crucial for long-term recovery. But that’s not all we’ll do when you visit us at Philip Wood Physiotherapy: we’ll use manual therapy techniques such as massage and joint mobilisation, modalities like ultrasound or electrical stimulation, and we’ll advise you on ergonomics, retraining your swing (or technique while holding power tools) to prevent further strain on the tendon in the future.
Tennis elbow may be a challenging opponent, but with the right treatment and support, victory is within reach. If you’re experiencing symptoms of tennis elbow, don’t hesitate to contact us by calling 02 9838 3030 to schedule an appointment with one of our experienced physiotherapists at Philip Wood Physiotherapy. Let us help you serve up relief and get back to enjoying the activities you love! How many tennis-related puns can we fit in that paragraph? We’d love to fit more in, but don’t want to cause a racket.
Posted by philipwoodphysio in General on April 20th, 2024
Are you struggling with sciatica pain? Don’t let it hinder your daily activities any longer. The dedicated physiotherapists here at Philip Wood physiotherapy are here to help you find relief and regain control of your life. Call us today on 02 9838 3030 to schedule an appointment and start your journey towards effective sciatica management.
Sciatica refers to pain that radiates along the sciatic nerve, which runs from the lower back down through the buttocks and into the legs. It is often caused by compression or irritation of the sciatic nerve, commonly due to:
Herniated Disc: When the gel-like material within a spinal disc protrudes and presses on the adjacent nerve roots, it can cause sciatic nerve compression.
Spinal Stenosis: Narrowing of the spinal canal can put pressure on the nerve roots, leading to sciatica symptoms.
Degenerative Disc Disease: Age-related changes in the spinal discs, such as loss of disc height and flexibility, can contribute to sciatic nerve compression.
Piriformis Syndrome: Irritation or tightness of the piriformis muscle, located in the buttocks, can compress the sciatic nerve as it passes underneath the muscle. If you’re reading this thinking, “this is me!” Then keep on reading! We’ve got a step-by-step piriformis stretch coming right up!
Here’s a step-by-step guide to performing a piriformis stretch (a commonly prescribed exercise):
Aim to perform the piriformis stretch 2-3 times on each side, holding each stretch for 15-30 seconds. You can gradually increase the duration of the stretch as your flexibility improves.
Don’t let sciatica pain hold you back from enjoying life to the fullest. Contact Philip Wood Physiotherapy today on 02 9838 3030 to schedule an appointment with our compassionate and skilled physiotherapists. With our comprehensive approach to sciatica management, we will help you find relief so you can reclaim your mobility. Let us help you take the first step towards a pain-free future.
Physiopedia [ND] Sciatica [Online] Available at https://www.physio-pedia.com/Sciatica?utm_source=physiopedia&utm_medium=search&utm_campaign=ongoing_internal. Accessed on 19/02/2024.
Posted by philipwoodphysio in General on April 4th, 2024
Are you ready to unlock the power of core stability? Our team of physiotherapists at Philip Wood Physiotherapy is here to guide you on this transformative journey. Call 02 9838 3030 today to schedule an appointment and discover the benefits for yourself. In the meantime, let’s get our heads around what it really means.
Core stability refers to the ability of the muscles in the trunk and pelvis to work together harmoniously to support and control movements of the spine and pelvis. It forms the foundation for almost every physical activity, from everyday tasks like bending and lifting to athletic performances and rehabilitation after injury. The core comprises a complex network of muscles, including:
Core stability is vital for maintaining proper alignment of the spine and pelvis, reducing the risk of injury during physical activities. A strong and stable core not only improves athletic performance by enhancing balance, agility, and power but also promotes better posture and spinal health in everyday life. Moreover, it plays a crucial role in rehabilitation, aiding in the recovery from various musculoskeletal conditions and injuries. As the name suggests it is at the core of all the movements you’ll ever want to do.
This is about more than rock hard abs. This is about strength and harmonious movement between muscles. So, an exercise regime that targets the major and minor muscle groups of the core, including those listed above, will promote overall stability and support for the spine and pelvis.
Here are a few of our favourites:
Weakness or imbalances in the core muscles can lead to lower back pain, poor posture, and/or decreased athletic performance. Additionally, injuries such as herniated discs or muscle strains can occur when the core muscles are unable to support and stabilise adequately during movement.
So, invest in your core stability through exercise and mindful movement. And know that the physiotherapists at Philip Wood Physiotherapy are here to help if you have any concerns. We’ll tailor an exercise programme just for you and help you build the strength and stability you need. Call us on 02 9838 3030 today to schedule an appointment with our experienced physiotherapists.
Physiopedia [ND] Core Stability. [Online] Available at https://www.physio-pedia.com/Core_Stability?utm_source=physiopedia&utm_medium=search&utm_campaign=ongoing_internal. Accessed on 19/02/2024.
Posted by philipwoodphysio in General on March 15th, 2024
Strength and flexibility – they’re two sides of the same coin. But the interplay between the two is often misunderstood. And even when you know it all, getting everything in balance can be tricky. If you’d like help with a muscle that’s too tight or too weak or both give us a call onc02 9838 3030. The physiotherapists at Philip Wood Physiotherapy have seen it all and are here to help.
First things first, let’s dispel some myths. A prevailing misconception suggests that strength and flexibility exist on opposite ends of the fitness spectrum, with an assumption that one must sacrifice one for the other. In reality, they are not mutually exclusive but intricately connected elements contributing to functional movement and injury prevention. If you’ve seen ballet dancers holding impossibly high arabesques (the one where they hold their leg up in the air) for an impossibly long time – you’ve already seen the proof that strength and flexibility can go together.
Strength and flexibility are symbiotic, with each enhancing the other’s efficacy. When muscles are strong, they provide better support for joints, reducing the risk of injury during movements that demand flexibility. (As muscles contract, they generate tension on tendons, which attach to bones, stabilising joints). Conversely, improved flexibility allows muscles and joints to move through a greater range, enhancing overall mobility, promoting efficiency, and reducing the likelihood of muscle imbalances or strains.
At the anatomical level, muscles and connective tissues play key roles in defining both strength and flexibility. Muscles, composed of fibres capable of contraction, generate force to produce movement and stabilise joints. Concurrently, connective tissues, including tendons and ligaments, contribute to joint stability and determine the range of motion.
Optimal fitness involves a balanced integration of strength and flexibility training. Incorporating resistance exercises to build strength and targeted stretches to enhance flexibility ensures a comprehensive approach. Exercises that engage multiple muscle groups simultaneously, such as compound movements, promote functional strength and flexibility across various planes of motion. Sometimes it’s a matter of stretching and strengthening the same muscle in the same sequence of movements. Sometimes it’s just about bearing the need to get stronger and more flexible in mind. Know that the physiotherapists at Philip Wood Physiotherapy are here to help you develop a routine that gives you both.
One exemplary exercise that effectively promotes both strength and flexibility is the Yoga Pose “Warrior II” or “Virabhadrasana II”. This pose is a dynamic combination of strength-building and stretching elements, making it an ideal illustration of the symbiotic relationship between these two fitness components.
This stance demands isometric contraction in the legs, strengthening the quadriceps, hamstrings, and glutes while the wide stance and rotation of the hips facilitate a deep stretch in the inner thighs and groin.
The symbiotic relationship between strength and flexibility is a cornerstone of physical well-being. Integrating strength and flexibility training not only fosters enhanced performance but also mitigates the risk of injuries. Balanced training is particularly relevant if you’ve encountered injuries big or small or are already starting to feel unbalanced. The physiotherapists at Philip Wood Physiotherapy are here to help. We can help get you mobile and develop a training regime that brings you into balance. Give us a call on 02 9838 3030.