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Posted by philipwoodphysio in General on March 2nd, 2024
Our bodies are funny things sometimes. We feel a pain somewhere, for example in our knees, so we assume there’s something wrong with our knees – logical right? But often the source of the pain is not the same as the site of the pain. Your knee pain may be caused by problems with your iliotibial band. So, if you’re experiencing discomfort or have concerns about your knee health, give us a call on 02 9838 3030 to make an appointment with the physiotherapists at Philip Wood Physiotherapy because sometimes expertise is needed to get to the root cause of the pain… But for now, let’s get back to the fascinating and painful world of Iliotibial Band Syndrome.
The iliotibial band is a fibrous band of tissue that runs along the outer side of the thigh from the iliac crest (part of the pelvis) to the tibia (shinbone). Its role is crucial in stabilising the knee during various movements such as walking, running, and cycling. When the ITB becomes inflamed or irritated, it can lead to a condition known as Iliotibial Band Syndrome. This results in pain at its insertion point on the side of the knee.
ITBS often results from imbalances in spine, hip, knee, and/or ankle mechanics which disrupt the body’s biomechanics. It’s an intricate system so let’s just examine what your body is doing when you go for a walk. Walking involves a coordinated series of movements across multiple joints. As you take a step, your spine provides stability and support, facilitating the transfer of weight between the lower extremities. The hip joint plays a crucial role, allowing the leg to swing forward during the stride. This movement engages the Gluteus Medius, a key hip muscle responsible for stabilising the pelvis. As the leg progresses, the knee flexes and extends, and the ankle joint accommodates the lifting and lowering of the foot. Walking is a complex action! However, when glutes are weak, or thighs are tight, or spines are misaligned or ankles are unstable, the biomechanics get disrupted, putting more stress on the iliotibial band.
So, when your knee starts playing up there are a few things we’ll investigate: Spinal alignment, tightness, or weakness in the hip muscles (especially the Gluteus Medius) and/or the quadriceps, as well as ankle stability.
Comprehensive Assessment: First things first, we’ll conduct a thorough assessment of your biomechanics, identifying any imbalances or weaknesses in the spine, hip, knee, and ankle. This may involve analysing your gait. Then we (and you) will get to work.
Prescribed Exercises: We’ll get you strengthening the weak muscles, stretching the tight muscles, and improving your balance and gait through a personalised exercise plan.
Manual Therapy: Hands-on techniques, such as massage and joint mobilisation, may be employed to reduce muscle tension and improve tissue mobility.
It’s a complete condition, but Iliotibial Band Syndrome can be treated through targeted and personalised treatment. If you’re experiencing lateral knee pain or have concerns about your knee health, don’t hesitate to call us on 02 9838 3030 to schedule an appointment with our experienced physiotherapists at Philip Wood Physiotherapy. Your journey to pain-free movement starts with expert guidance and personalised care.
Posted by philipwoodphysio in General on January 24th, 2024
Are you getting little (or not so little) ones ready to head back to school? Alongside new classes and friends, another steadfast companion returns: the backpack. While seemingly trivial, getting the right one (and wearing it correctly) is important for their musculoskeletal health. So, we’re sharing our thoughts on all things backpack today. For those in the throes of the back-to-school rush read on…
First and foremost, let’s talk about the backpack’s weight. It’s easy for young learners to stuff everything they own into their bags (including rock collections!), but an overloaded backpack can spell trouble. Advise your kids to pack only what’s necessary to significantly alleviate the strain on their growing bodies. Experts suggest a backpack should weigh no more than 10-15% of a child’s body weight. Anything more can lead to discomfort, muscle strain, and, over time, contribute to spinal misalignment. But how do you do that? Well, aside from checking the pockets for rocks every now and again, we suggest you tell them to fill water bottles at the water bubblers once they’ve arrived at school, remind them to use their lockers instead of carrying everything all the time, purchase a lighter weight microfibre towel for school swimming days, and encourage multiple trips to the school library throughout the week rather than attempting to bring half a dozen books home in one go!
Properly distributing weight within the backpack is equally crucial. Encouraging kids to use multiple compartments and place heavier items closer to the centre of the bag helps maintain balance. When worn incorrectly—say, slung over just one shoulder—the imbalance places undue stress on one side of the body, potentially leading to strained muscles and a lopsided posture. This lopsidedness, in turn, can affect spinal alignment, creating issues, like chronic backache, that might linger beyond the school years.
And what – apart from a strong, quality bag that will fit everything needed should you look for when choosing a bag? We’re glad you asked…
Teach your kids to wear their backpack correctly – just like you teach them, then remind them, then nag them to wear sunscreen, their hat, and their seatbelts. (At least they can’t lose their seatbelt!). A backpack worn snugly against the back with both shoulder straps comfortably secured promotes better weight distribution and reduces strain. Teaching kids to adjust the straps to ensure the bag rests at the lower back, rather than sagging too low, also aids in maintaining proper spinal alignment. We recommend letting kids choose a bag, or accessories for it they like to “make it cool” so they’re not tempted to carry it badly to compensate for its “uncoolness.” It can be exhausting for parents and teachers to remind them every day, but it’s a life skill worth teaching!
The old school backpack deserves a bit of thought. Its significance extends beyond ferrying books; it directly impacts the developing spine and posture of growing children. Getting a good quality, ergonomic backpack and ensuring they know how to pack it sensibly and carry it correctly sets them on the path to better physical health for years to come, ensuring a smoother journey through their educational pursuits and beyond.
We wish you the best of luck through this crazy, back to school rush. And don’t forget we’re here to help with any injuries or aches the holidays have thrown at you. Call us on 02 9838 3030 to make an appointment with the physiotherapists at Philip Wood Physiotherapy anytime.
Posted by philipwoodphysio in General on January 16th, 2024
As the clock struck midnight and the revelry of New Year’s Eve filled the air, many found themselves bidding farewell to the old year and welcoming the new with jubilant spirits and, for some, perhaps one too many drinks. Amidst the laughter and cheer a misstep in a pothole, on the stairs or just because of those impossible shoes – led to an all-too-common mishap – the rolled ankle, scientifically known as a lateral sprain. So, let’s dive into the intriguing blend of physiology and chance that culminated in that fateful stumble. Spoiler Alert: This is not a fairytale and the glass slipper (ahem – impractical, party footwear) adventure doesn’t end with a handsome prince. It ends with something much better – pain relief, strong muscles, resilient ligaments, and improved balance.
Picture this: the jubilant atmosphere, the merriment of the festivities, and an individual exiting the pub/club/BBQ with friends with an unsteady gait. The effects of alcohol, notably its impact on coordination and balance, might have contributed to this less-than-stable stride. With impaired proprioception – the body’s ability to sense its position in space – misjudging a step becomes a distinct possibility. Cue the misaligned foot placement and an unanticipated shift in weight, creating the perfect storm for an ankle mishap.
Ankles are marvels of engineering, composed of ligaments, tendons, and bones, working in concert to support our movements. However, they aren’t immune to the perils of missteps. A lateral sprain occurs when the ligaments on the outer side of the ankle stretch or tear due to excessive force or an awkward twist. In this tipsy scenario, the force exerted on the ligaments was beyond what they could handle, leading to the infamous roll and subsequent “ouch!”
Now, let’s break down the science in layman’s terms. Imagine the ligaments as sturdy rubber bands holding the ankle bones together. When subjected to an unexpected and forceful stretch, these bands lose their elasticity, resulting in pain, swelling, and limited mobility. It’s like pulling a rubber band too far – it loses its snap.
The body’s response to this tipsy tumble is a series of misfortunate events. Inflammation rushes in as the body’s first responder, causing the characteristic swelling and redness. This swelling isn’t just for show; it’s the body’s way of immobilising the area to prevent further damage and kick-starting the healing process. Think of it as nature’s caution tape!
As the days pass post-incident, the repair crew – cells like fibroblasts and collagen fibres – diligently work behind the scenes, rebuilding the damaged ligaments. This healing journey is akin to a construction site, with workers reinforcing the weakened structures, gradually restoring stability to the ankle.
R.I.C.E. – Rest, Ice, Compression, Elevation – becomes the golden rule in the aftermath of this tipsy mishap. Resting the ankle allows the body to allocate resources to the healing process, while ice, compression, and elevation aid in reducing swelling and promoting blood flow for faster healing. This is your first step. Your next step is to call us. In the quest to mend a lateral ankle sprain, a physiotherapist becomes a bit of a wizard, weaving together a scientific approach with a dash of empathy. (And every quest needs a good wizard.) We’ll kick things off with a thorough evaluation to decode the injury’s severity and quirks. Then, we’ll craft a personalised plan starring exercises that target balance, strength, and flexibility. It’s like a tailored workout for your ankle, gradually building its strength and agility. Through hands-on techniques and nifty tricks to boost your body’s awareness of its position (that’s proprioception!), they help your ankle find its balance again. Think of us as your wizard guide (and cheerleader) on your path to recovery, armed with scientifically proven strategies to get you back on your feet.
Like all good fairytales there is a moral to the story… In hindsight, that misjudged step may serve as a gentle reminder of the body’s vulnerability and the importance of mindfulness, especially amidst celebratory moments. So, the mishap highlights the intricate interplay between our actions, physiology, and the unpredictable nature of chance and the importance of taking care of our bodies.
In conclusion, the rolled ankle after a tipsy New Year’s misstep isn’t just a humorous anecdote but a testament to the delicate balance within our bodies. It’s a reminder to celebrate responsibly and cherish the remarkable mechanisms that allow us to navigate the world on steady feet.
Here’s to ringing in the New Year with a newfound appreciation for the intricate workings of our bodies and the importance of a mindful stride, especially after a round or two of festive cheer! So, whether you’ve sprained your ankle during a party, a fairytale or something more pedestrian – like walking down the street – we are here for you. Give us a call on 02 9838 3030 to book an appointment with the physiotherapists at Philip Wood Physiotherapy.
Posted by philipwoodphysio in General on December 24th, 2023
As the festive season approaches, it’s a time for joy, celebration, and reflection. While it can be a time full of hustle and bustle, it can also be an opportunity to step away from our regular habits and routines and introduce some reinvigorating lifestyle changes – changes that will benefit your physical and mental health. Think of it as a circuit breaker – a chance to break some habits and start the new year renewed. We’re going to give a few easy changes a go this holiday. How about you? Of course, it can be hard to change our habits when pain holds us back. So, if you’ve got aches or injuries call us on 02 9838 3030 so the physios at Philip Wood Physiotherapy can get you moving and feeling better, ready for a healthy habit holiday.
1. Don’t Screen Yourself Off; Come Together for Some Festive Board Game Fun:
In this digital age, it’s easy to get lost in the virtual world, spending hours on screens for work and for entertainment. So much so that even when we get some downtime our hands keep twitching for our phones. Why not take a break from your devices while you take a break from work? Instead of being glued to your screens, invite family and friends to a good old-fashioned board game night. Board games are an opportunity for endless fun and laughter. Dust off some classics like Monopoly or Scrabble, or opt for newer, engaging games that suit your group. A game of Charades requires no equipment at all and might get energetic enough to burn some Christmas calories! So, turn off those screens, roll the dice, and let the festive board game tradition begin!
2. Don’t Turn into a Spud on the Sofa – Step into Daily Christmas Adventures Instead:
The temptation to collapse on the sofa during your holiday downtime is real. Festive movies call to you. And Christmas preparations on top of an already busy year might have you exhausted. But collapsing on the sofa only makes you more tired. We’re not saying you need to push yourself to your edge at the gym everyday – unless you want to – and you’d be surprised how quickly the edge moves if you do…. But we are saying you should get out for a walk every day of the holidays. (Or dance in your living room, or challenge the family to backyard games, or play Musical Statues… Just keep moving and grooving in whatever way you enjoy.) Did you know that exercise (even moderate, leisurely exercise) immediately after a meal significantly reduces blood sugar spike risk? This reduces risks of developing diabetes and will keep your energy and clarity even throughout the day. So, get in the habit of a post prandial perambulation (a walk after eating) after big meals this holiday and keep the potatoes for Christmas dinner!
Invite a friend, family member, or even your four-legged companion to join you. It’s an excellent way to have quality conversations, admire the festive decorations, and stay active. Plus, the change of scenery will lift your spirits, leaving you feeling rejuvenated and ready to embrace the holiday season with a bounce in your step.
3. Start Something New – Just for You:
Why wait for New Year’s resolutions? Kickstart something new right now to boost your creativity, fuel your sense of adventure, stimulate your brain, enhance your adaptability, and expand your knowledge. It could be something as simple as reading a book you’ve been hoping to get to, practicing mindfulness, incorporating a new stretch or exercise into your routine, or exploring new foods.
By embracing something new, you infuse your holiday season with a sense of novelty and anticipation. It’s an excellent way to create memorable experiences and strengthen relationships.
This festive season let’s rest and relax in healthy ways. Let’s connect with loved ones, maintain an active lifestyle, and embark on exciting journeys. (And remember to drink lots of water, stress less, and enjoy the Christmas fruit and vegetables as well as the sweets and the cheese!) Enjoy your holiday whatever you do. We look forward to seeing you at Philip Wood Physiotherapy again soon. We will be taking a short break over the holidays ourselves to rest and reset so call us on 02 9838 3030 to make an appointment if you would like to see us before the end of the year.
Have a happy, healthy, holiday.
Posted by philipwoodphysio in General on December 5th, 2023
Rib injuries are common but often underestimated. While the ribcage is designed to protect vital organs, it is not invincible. Rib trauma can range from minor bruising to more severe fractures, each requiring different levels of care and recovery. If you have a rib injury, call us on 02 9838 3030 to make an appointment. The physiotherapists on our team at Philip Wood Physiotherapy will assess your injury and create a treatment plan tailored to you, your body, your lifestyle, and the precise nature of your injury. Your treatment plan may involve physical manipulations, soft tissue techniques or prescriptions for exercises and stretches to alleviate pain, restore mobility, and promote healing. But since knowledge is power let’s learn a little more about rib bruises and fractures in the meantime.
Bruised ribs, also known as rib contusions, are the less severe form of rib trauma. These injuries typically occur due to a direct blow to the chest or ribcage. Here are some key points to understand about bruised ribs:
Rib fractures are more severe and can have serious consequences if not managed properly. They often result from more forceful impacts. Let’s delve into the details of rib fractures:
Severity: The most significant difference is the severity of the injury. Bruised ribs involve soft tissue damage and pain, while rib fractures indicate actual bone breakage.
Pain Level: Bruised ribs typically result in milder discomfort, whereas rib fractures cause sharp, intense pain, especially when breathing. Let us know your pain level when you come in for your appointment. It’s important that we know.
Recovery Time: Bruised ribs generally heal within a few weeks, whereas rib fractures may require a longer recovery period, depending on the number and complexity of fractures.
Preventing rib injuries involves taking precautions, especially in high-risk situations. Here are some strategies to reduce the risk of rib trauma:
Rib injuries, whether in the form of bruising or fractures, can be painful and disruptive. Understanding the differences between the two types of injuries is essential for proper management and recovery. While bruised ribs generally heal with rest and pain relief, rib fractures may require more comprehensive treatment. Prevention is key, and taking precautions in high-risk situations can significantly reduce the likelihood of rib trauma. If you ever face a rib injury, don’t hesitate to call us on 02 9838 3030 to make an appointment with us at Philip Wood Physiotherapy. The right diagnosis and treatment plan can make all the difference.
Posted by philipwoodphysio in General on November 16th, 2023
Back in January we discussed healthy habits at work. How is all that going? If one or two habits have stuck and you’re ever so slightly healthier and happier at work, we’ll consider that a win. But we won’t judge if you need a reminder from time to time. So, this month we’re jumping into ergonomic desk set up (in a little more detail.) But if you remember it all keep reading anyway… It’s always good to refresh the memory bank!
The ideal desk set-up involves a multi-million-dollar lottery win that means you only need to sit down occasionally for the odd bit of life admin, but since we live in reality…
First and foremost, your chair is your best friend in this journey. Invest in one that supports your lower back and encourages good posture. Your feet should rest flat on the floor, so adjust the chair’s height accordingly. If your feet don’t quite reach, consider using a footrest.
Now, let’s talk about the desk itself. It should be at a height where your arms can rest comfortably on the surface, forming a 90-degree angle at the elbows. If your desk isn’t adjustable, you can use a keyboard tray or adjustable armrests to achieve the ideal height.
Speaking of keyboards, make sure yours is positioned so your wrists are straight and not bent up or down while typing. A wrist rest can help keep your wrists in a neutral position, reducing strain.
The computer screen is where your eyes spend most of their time. The top of the computer screen should be at eye level, so you don’t have to crane your neck up or down. If your screen is too low, stack some books or use a monitor stand. Additionally, ensure that the screen is about an arm’s length away from your eyes.
Now, let’s tackle the keyboard and mouse. Your keyboard should be close enough that you can type with your arms relaxed, and your wrists straight. Your mouse should be at the same level as your keyboard, and you shouldn’t have to reach too far to use it. Consider using a mousepad with wrist support to keep your hand and wrist in a comfortable position.
Lighting is often overlooked but plays a significant role in your workspace comfort. Natural light is ideal, but if that’s not possible, use adjustable desk lamps to ensure even and glare-free lighting. Nobody likes squinting at a screen!
Cable management is another aspect of ergonomics. Keep your cables organised and out of the way to prevent trip hazards and to maintain a clean and tidy workspace.
Taking breaks is vital for your overall well-being. Even with the perfect ergonomic setup, sitting for long periods isn’t ideal. Set a timer to remind yourself to stand up, stretch, and move around every hour. Stand while on the phone, look out the window while thinking deeply, walk to the water cooler… whatever it takes.
A touch of greenery can do wonders for your mental health – not really ergonomics – but important, nonetheless. Personalise your desk with pictures and pot plants.
Creating an ergonomic desk setup is an investment in your health, your wellbeing, your efficiency, and productivity. Your chair, desk, keyboard, and monitor should all work together to support your body and reduce strain. Take the time to adjust and customise your workspace to fit your needs.
Posted by philipwoodphysio in General on November 3rd, 2023
Sports-related shoulder dislocation and subluxations are a common occurrence in the world of athletics. These injuries can be painful and debilitating, affecting both professional athletes and weekend warriors alike. If you’ve experienced a shoulder dislocation, we invite you to call 02 9838 3030 to make an appointment with the one of the team at Philip Wood Physiotherapy. In the meantime, read on to learn more…
To understand shoulder dislocations, we must first understand the anatomy of this remarkable joint. The shoulder comprises three bones: the humerus (upper arm bone), the scapula (shoulder blade), and the clavicle (collarbone). What makes the shoulder unique is its range of motion, thanks to the ball-and-socket joint formed by the humerus and the shallow socket of the scapula, known as the glenoid. It’s one of only two ball and socket joints in the human body – the other one being the hip joints. (There are other joints with a similar structure in your fingers and toes – but these don’t have anything like the same range of motion. We can’t help imagining what that would look like….)
Ligaments, tendons, and muscles surround this joint, providing stability and mobility. The rotator cuff, a group of muscles and tendons, plays a vital role in keeping the head of the humerus securely in the glenoid socket. However, during certain sports activities or accidents, this delicate balance can be disrupted, leading to a shoulder dislocation.
Shoulder dislocations often occur during high-impact sports or activities that involve sudden movements of the arm. Some common triggers and underlying causes include:
Trauma: A direct blow or fall onto the shoulder can force the humerus out of the glenoid socket.
Repetitive Strain: Athletes who frequently use overhead motions, such as swimmers, baseball pitchers, or tennis players, are at a higher risk of developing shoulder instability over time.
Muscle Weakness: Weak or imbalanced shoulder muscles can fail to provide adequate support, making the joint more susceptible to dislocation.
Previous Dislocations: Once you’ve experienced a shoulder dislocation, you’re more likely to have recurring episodes due to the stretched or torn ligaments and tissues. We cannot stress how important it is to seek out treatment the first time!
Congenital Factors: Some individuals may have naturally shallow glenoid sockets, increasing their vulnerability to dislocations.
Physiotherapists play a crucial role in the management and rehabilitation of shoulder dislocations. Their expertise in musculoskeletal health and injury recovery can make a significant difference in your journey back to full mobility and strength. Here’s how physiotherapy can help:
Assessment: The first step is a comprehensive assessment of your shoulder’s condition. This includes evaluating the range of motion, strength, and any associated pain or discomfort.
Individualised Treatment Plan: Based on the assessment findings, your physiotherapist will create a personalised treatment plan tailored to your specific needs and goals. This plan may involve exercises to strengthen the shoulder muscles, improve flexibility, and enhance joint stability.
Manual Therapy: Hands-on techniques, such as joint mobilisation and soft tissue massage, can aid in relieving pain, reducing inflammation, and promoting healing.
Education: Physiotherapists educate patients about their condition, teaching them proper techniques for activities of daily living and sports-specific movements to prevent future dislocations.
Progress Monitoring: Throughout your rehabilitation, your physiotherapist will track your progress and make necessary adjustments to your treatment plan. This ensures that you are on the right path to recovery.
Preventive Strategies: Physiotherapists can help you develop strategies to prevent future shoulder dislocations, such as strengthening exercises and injury prevention techniques.
In conclusion, if you’ve experienced a sports-related shoulder dislocation, you don’t have to navigate the road to recovery alone. The dedicated physiotherapists at Philip Wood Physiotherapy are here to support you every step of the way. Whether you’re an athlete striving to get back in the game or someone seeking relief from the discomfort of a shoulder injury, we invite you to call 02 9838 3030 to schedule an appointment. We’re here to help you regain your shoulder strength and mobility.
Posted by philipwoodphysio in General on October 24th, 2023
This month we’re all about nutrition. A balanced diet is like a symphony of nutrients that our bodies need to perform at their best. We all know nutrition is important, but beyond knowing that we should eat our vegetables (and maybe childishly resisting doing so), and a vague understanding that takeaways have too many calories we might not really know what it means. And it’s no wonder with health messages, and food commercials fighting for your attention! So, lets dive into it all a bit more deeply. It’s not just about eating a variety of foods; it’s about getting the right mix of macronutrients, vitamins, and minerals to keep us healthy and energised.
First things first, let’s talk about macronutrients. These are the nutrients we need in large quantities to fuel our daily activities. There are three main macronutrients: carbohydrates, proteins, and fats. Carbohydrates, found in foods like bread, pasta, and fruits, are our body’s preferred source of energy. Proteins, from sources like meat, fish, tofu, and beans, are crucial for repairing and building tissues. And fats, present in avocados, nuts, and oils, are essential for energy storage and absorbing vitamins. You knew that. You also know that there are good fats and bad fats. Or at least we hope you did! Fat is not the enemy. Bad fats are. Carbohydrates aren’t the enemy. Simple sugars that mess with your insulin levels are!
But a balanced diet isn’t just about eating a lot of everything; it’s about getting the right balance. Carbohydrates should make up about 45-65% of your daily calorie intake, while proteins should be around 10-35%, and fats should be around 20-35%. This balance varies depending on factors like age, gender, and activity level, so there’s no one-size-fits-all approach. But it’s nice to have a rough guide.
Now, let’s dive into vitamins and minerals, the superheroes of nutrition. These are known as micronutrients because we need them in much smaller quantities compared to macronutrients. Vitamins and minerals play essential roles in various bodily functions. For instance, vitamin C (found in citrus fruits) keeps our immune system strong, while calcium (abundant in dairy products) is crucial for strong bones and teeth.
To make sure we’re getting enough of these vital nutrients, we often refer to Recommended Daily Intake (RDI) values. RDI represents the daily amount of a nutrient that meets the needs of most people in a particular age and sex group. It’s like a nutritional guideline to help us ensure we’re getting the right balance of vitamins and minerals.
And you’ve probably heard you should eat between five and seven serves of fruit and vegetables a day. (For the fibre and energy as well as the vitamins in fact we think that a huge chunk of your carbohydrate should come from fruit and veg…) But how much is a serve? It’s pretty easy for some fruits and vegetables: one good-sized apple is a serve. One banana, one Roma tomato, one large carrot… But it’s two cups of salad greens, a cup of berries, and half a cup of cooked, mixed vegetables. (Don’t count potatoes towards that half cup!) Remember to eat the rainbow and enjoy the variety to get a range of minerals and vitamins.
Now, let’s bring our attention to your muscles. Muscles have specific nutrient requirements to function optimally. Protein is the star player here because it provides the amino acids necessary for muscle repair and growth. Athletes and those engaged in regular physical activity may need more protein than sedentary individuals to support their muscle development.
Additionally, carbohydrates are essential for replenishing muscle glycogen, which serves as a crucial energy source during exercise. If you’re an active person, make sure to include carbohydrates like whole grains and fruits in your diet to keep those muscles primed and ready.
A balanced diet is all about finding the right harmony between macronutrients (carbs, proteins, and fats) and ensuring you meet your daily vitamin and mineral needs based on RDI values. Don’t forget to give your muscles the attention they deserve by providing them with the necessary nutrients, especially protein and carbohydrates. So, enjoy your meals, savour the variety of foods, and let your body reap the benefits of a well-balanced diet!
Posted by philipwoodphysio in General on October 4th, 2023
This month we’re all about headaches – that relentless throb that can turn a cheerful day into a struggle. But if you’re suffering from something else (or suffering from too intense a headache to even read this) don’t worry – there won’t be a test at the end. Call us anytime on 02 9838 3030 to make an appointment with one of the physiotherapists at Philip Wood Physiotherapy. But if you’d like to learn a bit more about headaches, their causes and what your physiotherapist can do to help. Read on.
It’s tempting to reach for painkillers at the first sign of a headache, but physiotherapy might be more helpful in the long term. Of course, what we can do to help depends on what type of headaches you suffer from. In some instances, we’re the superheroes, rescuing you from the torment of headaches and getting right to their root cause. (Especially if the headache originates from problems in the neck.) Sometimes we’re “just” allies in the battle, blocking that chain reaction of pain triggering tension and therefore more pain. But how? Let’s start by understanding the different types of headaches and the anatomy, neurology, and hormones involved.
Tension-type headaches, the everyday warriors of head pain, often arise from clenched muscles in the neck and scalp. Just think of those times when deadlines and stress have you tensing up like a spring. That tension (since modern stressors rarely allow you to just release the spring) forms knots in muscles, which can impede movement and cause you pain long after the stressful situation is resolved. This is one of the headache varieties where physiotherapy is the superhero. Think of the team at Philip Wood Physiotherapy as your muscle whisperers. Through techniques like soft tissue massage and manual therapy, physiotherapists coax those knotted muscles to release, alleviating the tightness that triggers these headaches.
Now, let’s talk migraines – the intricate symphony of neurology and hormones. In this grand performance, blood vessels widen and then narrow, sending pain signals that cause throbbing agony. Neurotransmitters like serotonin and dopamine play a role too. But fear not, for here comes physiotherapy’s gentle touch. We can’t cure migraines, but we may be able to enhance your body’s coping mechanisms, using massage to decrease muscle tension and equipping you with relaxation techniques to help you manage stress. This won’t banish migraines, but it can make them less frequent and less intense.
Enter the enigmatic cluster headaches. Less common but more intense, these follow a rhythm of their own. Their origins lie within the hypothalamus. This area controls your body’s internal clock, among other functions. During cluster headache episodes, the hypothalamus seems to misfire. Physiotherapy is a sidekick not the hero in this story since cluster headaches require specialised medical intervention. But we’re proud to play Robin to other healthcare provider’s Batman, addressing any muscle tension that arises from these intense headaches so that the pain isn’t exacerbated further.
Sinus headaches are a trickier tale. They mimic migraines but originate from inflamed sinuses. When your sinuses are clogged due to allergies or infections, pain ensues. This isn’t within the realm of physiotherapy’s direct influence, but we might still be able to help. Physiotherapists might work with you to improve your breathing, which can improve sinus drainage. While we can’t eradicate the root cause, these exercises could offer some relief.
Now, the spotlight turns to cervicogenic headaches. These stealthy culprits originate from the neck or cervical spine. Picture this: poor posture, muscle imbalances, or even a past neck injury. Your neck’s intricate structure and its connection to the head can lead to referred pain. Here’s where physiotherapy strides in as the hero. By identifying and addressing the root causes, physiotherapists create tailored plans. They guide you through exercises to strengthen weak muscles, improve neck flexibility, and correct posture. With manual therapy, they ease muscle tension and enhance joint mobility. Physiotherapy directly targets the source of these headaches, providing a path to potentially lasting relief.
So, if you suspect your headaches originate from muscular tension or neck misalignment we should be your first point of call. But if you’ve identified a different cause the physiotherapists at Philip Wood Physiotherapy are still here to help. Call us on 02 9838 3030. Did you know we’re also on social media. Follow us on Facebook or Instagram for more fascinating and helpful info.
Posted by philipwoodphysio in General on September 23rd, 2023
If you’ve ever experienced lower back pain, this is for you. Firstly, know that you’re not alone – it’s one of the most common complaints worldwide. The physiotherapists at Philip Wood Physiotherapy are here to shed some light on what might be causing that discomfort and how they can work their magic to help you find relief.
Lower back pain can have various triggers, and pinpointing the exact cause is like solving a puzzle. Some of the most common culprits include:
1. Muscle Strain: Muscular strains and sprains can happen when you overexert yourself during physical activities or twist awkwardly. To reduce the risk of straining a muscle in the future make sure you warm-up, work at an appropriate intensity for you, listen to your body, and move with correct form. (And bend from the hips and knees!!!)
2. Poor Posture: That slouching might feel comfy now, but your body doesn’t agree! And we promise it won’t feel good in the future. Maintaining poor posture, especially while sitting for extended periods, puts undue stress on your lower back. While some muscles are flopping others have to work extra hard. (And things get compressed and pinched and forced into odd positions….)
3. Herniated Disc: Picture your spine as a stack of building blocks, known as vertebrae, with soft, jelly-like cushions, called intervertebral discs, nestled between each block. These discs have a tough, fibrous outer layer called the annulus fibrosus and a gel-like centre known as the nucleus pulposus. The discs serve as shock absorbers, allowing your spine to bend and flex while cushioning the impact of daily movements. Imagine a tiny crack or tear in the annulus fibrosus, like a puncture in a tyre. If too much pressure is exerted on the disc, the jelly-like nucleus pulposus can push through that crack, like the air escaping from the tyre, causing a herniation. When a disc herniates, the bulging nucleus pulposus can press on nearby nerves, causing irritation and inflammation. Herniated discs can happen anywhere along the spine, but they’re most common in the lumbar region (lower back) and cervical region (neck). The lumbar area is particularly prone to herniations due to its weight-bearing function and the stresses it endures during daily activities.
4. Degenerative Changes: As we age, our spine undergoes natural wear and tear. Why? The discs between our spinal bones (vertebrae) start losing their water content as we get older making them less plump and more susceptible to damage. When they lose water, they become thinner and less effective in absorbing shocks, leading to less flexibility and sometimes pain. If that wasn’t enough, the cartilage, which covers the joints between the vertebrae, can start to wear away. This cartilage is like a protective cap, allowing smooth movements between the bones. When it thins out, the bones may rub against each other, causing pain and stiffness. To compensate for these changes, the body may form bony growths called bone spurs. These spurs are like little extensions on the bones and can sometimes press on nerves, causing pain or discomfort. All of these degenerative changes combined can lead to conditions like osteoarthritis, spinal stenosis (narrowing of the spinal canal), or herniated discs, causing various degrees of back pain. While these changes are a natural part of aging, taking good care of your spine can help minimise their impact.
5. Sciatica: Meet the sciatic nerve, a long nerve that runs from your lower back down your leg. When it gets irritated or compressed, it can send shockwaves of pain, numbness or tingling down your leg.
6. Scoliosis: In some cases, an abnormal curvature of the spine, called scoliosis, can trigger lower back pain. It’s a scary diagnosis to receive, but don’t worry; it’s more common than you might think!
7. Lifestyle Factors: Let’s not forget our daily habits! A poor diet, too much alcohol, smoking, carrying excessive weight and not getting enough exercise can also contribute to lower back pain. We know you’ve heard all this before! It might not feel like a good thing now, but if back pain can be the catalyst to healthy lifestyle changes for you, then your overall health will be grateful for it.
Now that we’ve explored some of the usual suspects causing lower back pain let’s see how the physiotherapists at 02 9838 3030 can help you find relief!
1. Thorough Assessment: First things first! Your physiotherapist will have a heart-to-heart with you to understand your symptoms, medical history, and lifestyle. They might even use their magic touch to assess your posture, flexibility, and muscle strength.
2. Tailored Exercise Program: Get ready to embrace those exercises like old friends! Your physiotherapist will create a personalised exercise program to strengthen your core muscles, improve flexibility, and boost your back’s stability. It’s like an action plan designed just for you! They might also give you advice on some exercises to avoid (while you heal) and ideas on how to modify your existing exercise regime to keep you moving through this recovery.
3. Manual Therapy Techniques: Prepare for a little hands-on magic! Your physiotherapist might use various manual therapy techniques like joint mobilisation, soft tissue massage, and stretching to ease muscle tension and restore mobility.
4. Education & Posture Tips: Knowledge is power! Your physiotherapist will enlighten you about maintaining good posture during daily activities and offer tips to avoid future back woes.
5. Pain Management Strategies: Your physiotherapist knows how to tackle pain! They might employ techniques like heat and cold therapy or electrical stimulation to calm those cranky nerves.
6. Sciatica Relief: If sciatica is your foe, fear not! Your physiotherapist will target the sciatic nerve, easing the pressure and helping you find relief from that shooting leg pain.
7. Lifestyle Advice: Ah, the little things that make a big difference! Your physiotherapist will guide you on how to make positive lifestyle changes, from improving your ergonomics at work to incorporating more physical activity into your routine.
8. Gradual Progression: Remember, Rome wasn’t built in a day! Your physiotherapist will ensure your treatment plan progresses at a safe and comfortable pace, so you can recover steadily and avoid setbacks.
Of course, it’s impossible for us to diagnose what’s happening to your back without meeting you so call us on 02 9838 3030 for an appointment. We’re here to help with more than information! But if you’re someone who just likes knowing stuff why not follow us on social media. We like to post fun and fascinating facts, healthy hints and the odd inspiring insight. Take care of your body – it’s the only place you have to live!
Posted by philipwoodphysio in General on September 8th, 2023
At Philip Wood Physiotherapy we’re passionate about human physiology and movement. We geek out explaining how your ACL (anterior cruciate ligament) works. But we know that not everybody shares our enthusiasm for all things anatomy. Sometimes they just want simple answers to their questions. So, we’re jumping in and addressing some of the most frequently asked questions. We love helping our patients!
Physiotherapy, sometimes called physical therapy, is a form of healthcare profession that focuses on improving and restoring physical function and mobility. It uses various techniques like exercises and manual therapy, and technologies like ultrasound and electrical stimulation to address injuries, disabilities, and other conditions.
Modern physiotherapy has its roots in the early 19th century when Per Henrik Ling opened the Royal Central Institute of Gymnastics in 1813. The profession developed over time and was used to address the rehabilitation needs of soldiers during World War I. The efforts of pioneering physiotherapists like Mary McMillan and Sister Elizabeth Kenny helped establish and advance the field, leading to its recognition as a crucial healthcare discipline focused on restoring physical function and improving quality of life. Of course, nothing is new under the sun! The origins of physiotherapy can be traced back to ancient times. The practice of physical therapy, in various forms, has been utilised throughout history by different civilisations to address injuries, disabilities, and improve physical function. However, the formalisation of modern physiotherapy as a recognised healthcare profession began in the early 20th century.
Anyone can benefit from physiotherapy. If you’ve had an injury or suffer from a medical condition that affects your movement, you should see a physio. Elderly patients who are concerned about falling might benefit from physiotherapy to improve their balance and proprioception and give them confidence moving about once more. Athletes wishing to improve their form – giving them an edge and preventing injuries might benefit from seeing a physio. Anyone with a backache, painful knee, muscle tightness or wonky gait… Physiotherapy can help people of all ages dealing with musculoskeletal issues, neurological conditions, post-surgery rehabilitation, and even chronic pain.
You can self-refer. Although we’re always happy to work in collaboration with other healthcare providers. We’re a complementary medicine. That doesn’t mean we’re very nice and always saying lovely things about people (although we are). It means that our skills and knowledge fit like a jigsaw puzzle piece along with the skills and knowledge of other medical professionals. Come and see us pre and post-surgery for rehabilitation treatment and exercises – the missing piece of the puzzle.
Your first session typically involves an assessment where the physiotherapist will ask about your medical history, current concerns, and goals. They’ll then perform physical tests to identify the root cause of your issue and create a personalised treatment plan.
Physiotherapy aims to relieve pain and discomfort, but some techniques or exercises might cause temporary discomfort. Your physiotherapist will work with you to ensure the treatment is as comfortable as possible. Communication is key. Let us know how you’re feeling!
The duration of each session can vary depending on your condition and the treatment plan. On average, sessions last about 30 minutes.
As with so many other things in life the answer is that it will depend. It depends on the severity of your condition and how well your body responds to treatment. Your physiotherapist will regularly evaluate your progress and adjust the treatment plan accordingly. But you’ll probably feel better after one or two sessions!
Absolutely! Physiotherapy is commonly used to treat sports-related injuries. It helps athletes recover faster, regain strength, and prevent future injuries.
Not at all! Physiotherapy also addresses neurological conditions like stroke or Parkinson’s disease, respiratory problems, and even pelvic health issues.
Yes, it can! Physiotherapists use various techniques to manage and reduce chronic pain, helping you improve your quality of life.
Yes, physiotherapy is safe during pregnancy. It can help with back pain, pelvic discomfort, and prepare your body for childbirth. It can also help with postpartum issues.
Yes, yes, yes! In fact, it’s almost a certainty that your physiotherapist will give you exercises to do at home to complement your in-clinic sessions and promote faster recovery. Don’t let this scare you. We’re not about body building competitions (unless that’s what you want in which case we’ll be there to help with all our geeky anatomy knowledge). We are about effective exercises that start where you are and use what you have to get you moving well.
Many private health insurance plans cover physiotherapy, but you should check with your insurer if you’re unsure.
So, there you have it – all your questions about physiotherapy answered! If you have a burning question that wasn’t covered, let us know and we’ll include this in our next physio FAQs for you.
Physiotherapy is a fantastic way to improve your overall health and well-being, so whoever you are and whatever your concern, get in touch to get started. Give us a call on 02 9838 3030 to make an appointment. As you know we love sharing fascinating facts. Our social media accounts are also full of helpful health hints and only the occasional geeky gag so why not come along for the ride?
See you in the clinic soon!
Posted by philipwoodphysio in General on August 24th, 2023
Welcome to the world of sports tape, where choices abound, and injuries meet their match! In this adventure, we’ll explore the difference between rigid and flexible sports tape, helping you make informed decisions to optimise your performance and recovery. But if you need some face to face advice on this (or anything else physiotherapy related – we can’t help with existential questions – sorry!) give us a call on 02 9838 3030 to make an appointment. The physiotherapists at Philip Wood Physiotherapy are here to help.
When you need steadfast support and joint stabilisation, rigid tape is your go-to ally. This provides excellent rigidity and immobilisation to prevent excessive movements, making it ideal for acute injuries or when added stability is crucial. Here are a few scenarios where rigid is the way to go:
When it comes to combining support with flexibility, flexible tape takes centre stage. Also known as kinesiology tape, it’s stretchy and adhesive and offers a range of benefits beyond just support. Here’s when flexibility wins:
So – which one to use depends on the nature of your injury, the level of support required, and your specific activity needs. Rigid tape excels in providing stability and limiting motion, making it suitable for acute injuries and situations where joint immobilisation is crucial. On the other hand, flexible tape offers dynamic support, pain relief, and improved range of motion, making it ideal for muscle strains, postural support, and overall functional movement. If that’s all a bit much – don’t worry – your physiotherapist will advise you on taping as they help you recover from the injury that necessitated it. Give us a call on 02 9838 3030 to make an appointment. The physios at Philip Wood Physiotherapy are here to help. We hope you found this tale of two tapes useful and interesting.