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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.
Posted by philipwoodphysio in General on August 9th, 2023
Have you ever experienced a sharp pain in your shoulder after a fall or impact? It could be an AC joint sprain, a common injury that affects the acromioclavicular joint. This August we’re all about these sprains – we want you to understand what’s going on in your body, how they occur and most importantly what you can do about them, and the role physiotherapy can play in their rehabilitation. But if you’re suffering from a different injury or condition right now, we’re still here to help you treat it! Call us on 02 9838 3030 to make an appointment with the physiotherapists at Philip Wood Physiotherapy.
The acromioclavicular (AC) joint is located at the top of the shoulder, where the outer end of the clavicle (collarbone) meets the acromion, a part of the scapula (shoulder blade). This joint is supported and stabilized by several ligaments, including the acromioclavicular ligament, coracoclavicular ligament, and the coracoacromial ligament. It’s further supported by surrounding muscles, including the deltoid, trapezius, and rotator cuff muscles. These muscles play a significant role in stabilising and controlling the movement of the shoulder.
The ligaments surrounding the AC joint can become damaged or torn due to an external force, such as a fall onto the point of the shoulder or onto the outstretched hand. This force drives the acromion and clavicle apart, disrupting the stability of the joint. These sprains are pretty common amongst those who participate in sports activities like football, rugby, and snowboarding, which involve frequent collisions or falls, and amongst those unlucky enough to have experience falls or sudden impacts in everyday life.
In mild sprains (such as type 1), there may be minimal stretching or microscopic tearing of the ligaments. However, in severe sprains (such as type 6), there can be complete disruption of the AC joint and even involvement of the nearby coracoclavicular (CC) joint. Yikes!
Pain Management: Initially, reducing pain and inflammation is a priority. Physiotherapists may employ modalities such as ice or heat therapy, electrical stimulation, or ultrasound to alleviate pain and promote tissue healing.
Range of Motion Exercises: As the healing process progresses, gentle range of motion exercises help restore mobility and flexibility in the shoulder joint. Gradual and controlled movements are introduced to prevent stiffness and encourage optimal joint function. This really is vital. We don’t just want you to heal – we want you to heal well!
Strengthening Exercises: Strengthening the surrounding muscles is essential for joint stability and support. Physiotherapists guide patients through progressive exercises targeting the rotator cuff, scapular stabilisers, and upper extremity muscles to restore strength and prevent future injuries. By assessing and improving any muscular imbalances in the muscles supporting the joint we’ll help you build a joint that’s more stable and supported than ever! Did you know that ligaments and tendons can also heal? Provided they haven’t torn completely, exercises will slowly get them strong and supportive once more.
Proprioception Training: Proprioception, our body’s awareness of joint position, is often impaired after an AC joint sprain. Physiotherapists employ specific exercises to enhance proprioceptive awareness and improve balance, reducing the risk of re-injury and promoting confident and stable movement.
Manual Therapy Techniques: Physiotherapists may utilise manual therapy techniques such as joint mobilisations, soft tissue mobilisations, and therapeutic massage to address any joint restrictions, muscle imbalances, or scar tissue formation. These techniques can enhance tissue healing, improve range of motion, and reduce muscle tension.
Functional Rehabilitation: A key aspect of physiotherapy is focusing on functional activities and sports-specific movements. The physiotherapist will tailor exercises and activities to mimic real-life situations and gradually reintroduce patients to their desired activities or sports. This helps in building confidence, improving coordination, and ensuring a smooth return to regular daily activities or sports participation.
Education and Lifestyle Modifications: Physiotherapists provide essential education on injury prevention strategies, ergonomic modifications, and proper body mechanics to avoid excessive stress on the AC joint. They also guide patients in making lifestyle modifications that support optimal shoulder health, such as maintaining good posture, incorporating regular breaks during repetitive activities, and implementing appropriate warm-up and cool-down routines.
AC joint sprains can be painful and limit your shoulder’s function, but with the right guidance and treatment from your physiotherapist, you can effectively recover and regain your active lifestyle. Give us a call today on 02 9838 3030 or head over to our website www.philipwoodphysio.net.au to book an appointment and get on the road to recovery, the street to stability and the motorway to mobility.
Posted by philipwoodphysio in General on July 30th, 2023
So, you strained your hamstring. It was painful. It’s been a few days and the major pain has subsided. Now that it’s feeling better, you feel eager to get back to all the things you need and want to do – jobs around the house, running around with children and pets, playing sports… And we want that for you too. But we need to make sure you are fully healed and rehabilitated before you go diving back into the deep end. Straining a hamstring muscle and failing to follow through on your rehab greatly increases the risk of another hamstring strain in the future. Let’s not go there! Or let’s and read on to find out more…
Let’s start by understanding what’s going on in your leg.
The hamstrings are three muscles located in the back of the thigh. They are the semimembranosus, semitendinosus, and biceps femoris. The hamstrings originate from the ischial tuberosity (the sitting bone) and are attached to the tibia and fibula (the lower leg bones) by tendons. The hamstrings are responsible for bending the knee and extending the hip so they’re active in running, walking, climbing stairs, cycling, tilting the pelvis and are even involved in moving your foot from the accelerator to the break while driving – an injury can be very inconvenient indeed. Damage can be to the muscle itself or to the tendons. In fact, the junction where the muscle fibres transition into tendon is a particularly vulnerable point. The unique arrangement of the hamstring muscles, with long muscle fibres crossing two joints (the hip and knee), makes them susceptible to injury, especially when performing activities like running or kicking that involve both joints. When you consider, on top of the unique anatomy of the hamstrings, that scar tissue is both weaker and less flexible than healthy, uninjured tissue it starts to make sense that this part of the body is particularly susceptible to recurrent injury. (Although it still feels very unfair!)
Firstly, we hope you sought treatment for the original injury. If you did your physiotherapist will have ensured it healed as well as possible. If not, don’t despair – we can still help. Call to make an appointment on 02 9838 3030.
Next, we need to work to strengthen the muscles and tendons. The best exercises for you will depend on the exact location and severity of the original and recurrent strains you’ve suffered, but evidence suggests you’ll be performing progressive bridges, squats and leg curls on your journey to recovery. Don’t forget we’ll need to address any core stability issues you have too!
Placing appropriate load on the muscle and tendon will help it to heal since exercise brings healing blood-flow to the area, stimulates the production of new muscle fibres and reduces the amount of scar tissue that forms. Improved strength and flexibility (in balance) also gives you stability in your movement, making future injuries less likely.
So, if you’ve suffered a hamstring injury in the past, please take care of yourself to make recurrent injuries less likely. And remember the physiotherapists at Philip Wood Physiotherapy are always here to help. Call us on 02 9838 3030 if you have any concerns or would like further advice on preventing re-injury. You might also like to follow us on social media for more helpful (and we like to think fascinating) tips and tricks for better health and better movement. We’re on Facebook https://www.facebook.com/PhilipWoodPhysio/?modal=focused_switcher_dialog.
Posted by philipwoodphysio in General on July 25th, 2023
When most people think of diabetes they think about insulin shots, glucose jelly-beans and blood sugar monitoring devices. Perhaps physiotherapy isn’t the first thing they think of. But maybe it should be. Whether a patient suffers from Type 1 or Type 2 diabetes physiotherapy can help them manage their condition by improving mobility, reducing pain, preventing complications and, getting right to the heart of the matter, improving blood sugar control.
Let’s think about diabetes and what it does to the body first so we can understand how it can be treated and the part physiotherapy should play in that treatment.
Type 1 diabetes is an autoimmune disease. This means that the body’s immune system attacks and destroys the cells in the pancreas that produce insulin. Insulin is a hormone that helps the body use glucose for energy. Without insulin, glucose builds up in the blood, leading to high blood sugar levels. The exact cause of type 1 diabetes is unknown, but it is thought to be a combination of genetic and environmental factors.
Type 2 diabetes is a chronic, acquired condition in which the body either resists the effects of insulin (insulin resistance) or doesn’t make enough (insulin deficiency). Age, being overweight, a sedentary lifestyle, certain medications and genetic factors are all potential risk factors.
The result is too much sugar in the blood, which damages the blood vessels making them narrower and harder leading to poor circulation. And it damages the nerves leading to pain. It messes up the release of hormones and of protein in the urine. It causes inflammation and high blood pressure. All of which can culminate in serious complications including heart disease, stroke, blindness, and kidney disease.
That all sounds pretty scary so let’s turn to what we can do about it. This is where a physiotherapist can help you. We can work alongside your doctor to ensure you manage your problem to your absolute best and reduce the risk of long term problems with your health. Getting you moving is your starting point. We know you’ve heard it a million times before, but exercise is incredibly beneficial for managing your condition. Why is that?
Exercise can help to lower blood sugar levels by using up glucose for energy. Exercise also improves insulin sensitivity in a few ways:
Time on the treadmill sounds a lot more exciting now, doesn’t it? We know it’s not easy to start a new exercise programme, especially when you’re already experiencing pain and circulation issues. That’s why the physiotherapists at Philip Wood Physiotherapy will work with you to develop a training programme that’s right for you, right where you are now and combine it with other treatments for pain, inflammation, and circulation issues.
Call us on 02 9838 3030 to make an appointment. We’re excited to work with you on your health journey. But since you’re probably excited to get started right now here are a few tips to tide you over until you can come in for your first appointment.
We look forward to seeing you at the clinic soon. And in the meantime, you can follow us on social media for more helpful info – https://www.facebook.com/PhilipWoodPhysio/?modal=focused_switcher_dialog
Posted by philipwoodphysio in General on May 23rd, 2023
Calf strains are a common injury. So, whether you’re experiencing dull aching pain during or after exercise or a sudden debilitating pain after a sudden movement, you’re in good company. That’s probably not a lot of comfort right now. You want to know what’s happened, how to treat it and how to stop it from happening again. The physiotherapists at Philip Wood Physiotherapy are here to answer your questions. Rest assured, there are several things that we can do to help you heal.
If the muscles of the calf are overstretched or torn, we refer to the injury as a calf strain. The most common location for this to happen is on the inside of the gastrocnemius muscle, especially around the point where the tendons of the calf connect to the muscle. The soleus muscle can also get damaged of course, but we see a lot more tears in the larger gastrocnemius, probably because it’s used more for dynamic and sudden movements. (Both muscles work to get you onto your tippy toes, but a sudden jump or break into a sprint is more likely to cause damage than a sustained lift to look at the top shelf of the kitchen cabinet.) They’re generally caused by those sudden, explosive movements OR by over-stretching of the muscles.
This sort of injury can happen to anyone. That said, there are some things you can do (and not do) to make it less likely that it happens again to you.
They’re bad for your calf muscles because they force the muscles into a shortened position. Your body is good at adapting so the calf muscles get used to this. When you take your heels off (and even Carrie Bradshaw didn’t sleep in her Manolo’s) they’re suddenly stretched, and a strain can result.
If this is an acute, sudden pain treat it as you would any other impact injury – RICE (Rest, Ice, Compression, Elevation) will help control inflammation (and PAIN) and give you time to seek your physiotherapist’s advice. If it’s a dull ache that’s snuck up on you, self-massage and heat therapy (a hot water bottle or heat pack) will help you manage the pain until you can make an appointment at Philip Wood Physiotherapy. Our first step in treating your calf strain will be to assess the severity of the injury. This may involve a physical examination of the affected area, as well as a review of your medical history and any previous injuries. Once we understand the injury and its likely causes we’ll develop a treatment plan that is tailored to your individual needs. This may include a combination of the following strategies.
In summary, we’re sorry you’re experiencing pain. Ditch your high-heels (and your worn-out slippers), remember to warm up and cool down, and call us for an appointment on 028383030. The physiotherapists at Philip Wood Physiotherapy are here to help. You can also follow us on https://www.facebook.com/PhilipWoodPhysio for more handy tips and updates.”
Posted by philipwoodphysio in General on May 10th, 2023
Do you sometimes feel a twinge in your shoulder? Maybe just a niggling pain? Or do you get an odd crackling sensation every now and again? (It’s called crepitus, which we think sounds just like it feels.) The shoulder can be a pretty unstable joint – not surprising given that it’s the most moveable joint in the human body. The muscles surrounding the joint work to stabilise and support it. Unfortunately, modern movement patterns even among fitness fanatics and manual workers don’t always keep these muscles strong and stretched enough to do this. Poor posture (especially around technology) tends to make things even worse. Read on to discover three of our favourite exercises for strong, stable shoulders. Of course, we always recommend you chat with your physio first if you’re currently injured or have not done much exercise before. We are here to make sure that you’re helping not hindering your shoulder recovery.
This exercise targets the deltoid muscles, which are responsible for lifting the arm overhead. You don’t need to purchase dumbbells if you don’t already have some. You could use water bottles or cans of beans. If you have not trained with weights before, or even if you have, but have had to rest recently because of injury, we recommend you work with lighter weights. (So, two cans of something from the pantry should be perfect.) Start by holding the weights just above your shoulder, elbows bent and palms facing forward. Press the weights overhead, keeping your core engaged and your back straight. Lower the weights back down to your shoulders and repeat.
This exercise targets the rotator cuff muscles, which help to stabilise the shoulder joint. Lie on your side. (If you’re working on a rotator cuff injury lie on your uninjured side.) Grab that can of beans/water bottle/dumbbell with the hand of the arm you’re working and hold it just off the floor. Rest your upper arm along the side of your rib cage, bending your elbow to a 90-degree angle. Keep the arm bent and rotate through the shoulder so you lift the bottle towards the ceiling. We recommend you use lighter weights and complete more repetitions – especially if you’ve been experiencing shoulder pain. You can save yourself the effort of getting up and down off the floor by purchasing a resistance band, which you can tie to a door handle. If you find this exercise effective, we’d recommend you get one.
This exercise targets the muscles that stabilise your shoulder blades (and you can pretend you’re making snow angels!) Stand with your back against a wall, with your feet a few inches away from the wall. Raise your arms to shoulder height, bending your elbows to 90-degrees (kind of like the “stick ‘em up” position you might see in old gangster movies). Slowly slide your arms up the wall, always keeping your elbows and wrists in contact with the wall. Once you’ve reached as high as you can, pause for a few seconds before lowering your arms back down to shoulder height.
These are just three of our favourites. For a detailed and personalised exercise plan to address your particular shoulder concerns give us a call on 02 9838 3030 to make an appointment with one of the physiotherapists at Philip Wood Physiotherapy. We look forward to working with you towards your improved health.
Posted by philipwoodphysio in General on May 2nd, 2023
“Oh my God Becky, look at her butt…” 90s music has a lot to answer for, but today we’re embracing Sir Mix-A-Lot (with apologies to anyone too young or too old to know what we’re on about) and singing about butts. Since we’re physiotherapists perhaps we should rephrase that and say that today we’re going to discuss the glutes.
The gluteal muscles are a group of muscles located in the butt – ahem sorry still got the silly song playing in our heads – in the buttocks. They play an important role in the movement of the hip joint and the stabilisation of the pelvis.
There are three main muscles in the gluteal region: the gluteus maximus (which is quite impossible to say without imagining a Roman Gladiator or Senator) the gluteus medius, and gluteus minimus. The gluteus maximus is the largest and most superficial (closest to the surface) of these muscles and is responsible for extending the hip joint. This is the movement that allows us to stand up straight from a bent position. It also works to rotate the hip outwards and play an overall role of stabilising the hip and other joints below them. The gluteus medius and minimus muscles are located on the side of the hip and are responsible for abducting (lifting your leg to the side) and rotating the hip joint inwards. The glutes are important in walking, climbing stairs, standing from a seated position and even standing on one leg.
In addition to their roles in these movements, the gluteal muscles also play an important role in stabilising the hip joint, maintaining posture, and preventing injury. Weakness or dysfunction in these muscles can lead to conditions such as low back pain, hip pain, and knee pain. So, it’s important to keep these powerhouses of the body strong. Not only will it help reduce the risk of injury, but strong glutes equal a better-looking derriere, although the adipose tissue (fat) on your buttocks will ultimately determine its size. (That song’s stuck in our head again – send help!)
So, there you have it – just a few of our favourite glute exercises. The best exercises for you will vary depending on your fitness level, goals, and any injuries you may have. It’s always a good idea to consult with your physio if you have any concerns. Call us on 9838 3030 to make an appointment to meet at Philip Wood Physiotherapy We can assess how your muscles are supporting your joints, help your body heal and advise you on how best to strengthen and stabilise your whole musculoskeletal system.
Now Siri, play “Baby Got Back”.
Posted by philipwoodphysio in General on March 27th, 2023
The hip flexors are a group of muscles that play an important role in the movement and stability of the hip joint. The primary hip flexors are the psoas major (pronounced ‘sow-ass’) and the iliacus (known collectively as the ‘iliopsoas’) and the rectus femoris (one of the quad muscles). Together they help you bend your hips, extend your knees, walk, climb stairs, run, squat, jump. In summary, they are vital to everyday and athletic movement. Unfortunately, sitting for long periods, as so many of us do for work for instance, is particularly bad for the hip flexors. The muscles deactivate and shorten, getting progressively tighter and weaker. In short, this can affect your gait, which in turn can affect other muscles and joints.
Ideally, you shouldn’t sit for too long. Firstly, set a reminder to get up and move around – even if it’s just a walk around your desk every hour. (Or stand whenever you are on the telephone.)
Secondly, warm up and cool down properly before exercising with a proper stretching protocol.
Remind yourself to sit, stand and move with good posture. (Sinking down into the pelvis or jutting a hip to one side when standing contributes to hip flexor tightness.)
Lastly, add hip-flexor strengthening and stretching exercises to your regular exercise regime.
Strengthening exercises:
Lunges, squats, planks, bridges, mountain-climbers, L-sits and forward leg kicks are also great exercises for the hip flexors.
Stretching exercises:
Stretches that you might usually perform for your quadriceps and glutes will also benefit your hip flexors.
Incorporating these exercises into your regular fitness routine and ensuring you move (and even stretch) throughout the day will help improve your hip flexor strength and flexibility, relieving pain and improving your everyday and athletic movement. For more personalised advice call 02 9838 3030 to make an appointment with the team at Philip Wood Physiotherapy. We are always here to help.
Posted by philipwoodphysio in General on March 24th, 2023
Have you heard about Benign Paroxysmal Positional Vertigo or BPPV? Anyone who has experienced its awful symptoms of rocking and swaying and other strange movements of the earth around you will know all about it. It sounds scary, doesn’t it? The good news is ‘benign’ is about as good as a medical word gets. It means ‘non-life threatening’. You can take a breath.
Let’s start with vertigo. It’s not just a Hitchcock film and it’s not a “fear” of heights – that would be acrophobia. Medically speaking, it’s that sense of movement even when you are still. It can feel like the room is spinning, making you feel dizzy and unstable on your feet. Obviously, this can be debilitating.
So, what is it? It’s called Benign Paroxysmal Positional Vertigo as it’s not likely to cause serious harm on its own. But it can cause harm if it stops you moving, or if it stops you enjoying life. We all know that a small thing (a bit of dizziness) left to turn into a big thing (not preparing nutritious meals because it’s too hard to stand up for long, not exercising, or not getting out there to connect with friends and family) has a big impact on life, health, and happiness. Paroxysmal just means that it comes on suddenly. So perhaps the most interesting word in the title is positional. The “benign” attacks of vertigo come on when we change position…. But why? Let’s explain.
This is a little complex, so we’ll try and keep this simple. A maze of membranes and fluid-filled canals can be found deep inside the ear. Inside one part of this system are small calcium crystals (called ‘otoliths’) that are usually attached to a membrane (they are meant to be here). These can become detached and float into another area made up of small bony canals (they are not meant to be here!). As the crystals move into and collect inside the canals, they play havoc with the flow of fluid which gives the brain information on the movement and position of the head. As havoc ensues, incorrect info is sent to the brain and suddenly we start to experience strange sensations of movement around us that are not actually happening. This is vertigo.
You’ll be happy to read that this is one of those conditions that may go away on its own. If it doesn’t, there are some exercises that your physiotherapist can prescribe that are very effective. The goal here is to encourage the calcium crystals out of the canals through movement of the neck and head into very specific positions for very specific periods of time. Once the crystals have floated away and return to their normal place of residence, the dizziness goes away. Bingo!
You can search for these exercises online however, but the key here is diagnosis. Depending on which canal the crystals float into (there are 3 canals altogether) determines which type of exercise you need to perform. You’ll need to perform the specific exercise that relates to the canal affected. So, the exercise simply won’t work if you don’t know which exercise fits your case. However, doing the wrong exercise isn’t dangerous, it just is unlikely to resolve your symptoms.
And this is where we come into the picture. We know, based on your symptoms, the exact assessments to perform to work out where those little crystals are playing silly with your brain. And then we can perform these exercises with you and teach you how to do them at home, so if the dreaded vertigo returns, you can get on top of it right away.
Experiencing some unpleasant symptoms? Feeling like the world is spinning around you? Call Philip Wood Physiotherapy today on 02 9838 3030 to make an appointment now.
Posted by philipwoodphysio in General on March 20th, 2023
Perhaps your third and fourth toes are going a little numb, particularly when you’re wearing tight shoes. Maybe you’ve started experiencing little tingles and shocks when doing burpees or ballroom dancing (or anytime the ball of your foot is bearing your weight). Or perhaps things have progressed, and it feels like you’re always standing on a pebble, or the ball of your foot feels like it’s burning. If this is you, you might be suffering from Morton’s Neuroma.
Also known as Morton’s Interdigital Neuroma, Morton’s Metatarsalgia, Intermetatarsal Neuroma, Plantar Neuroma and Morton’s Neuralgia. You’ve probably guessed that the condition is named after someone called Morton. And you’re right – Dr Morton first described the condition in 1876 and it’s been diagnosed pretty frequently ever since. It’s more common among women than men (more on why later) and usually only happens in one foot at a time.
One of the nerves in your foot that runs between the metatarsal bones and the toes (a common plantar digital nerve to be precise) has thickened. There are a few theories as to why this happens: micro-traumas causing lasting damage over time or just the nerve being excessively squeezed between the bones. Once enlarged, there’s just not enough space for it between the metatarsals so the nerve gets caught in a cycle of continuous irritation and enlargement. It makes sense then that the condition most commonly affects the nerve between the third and fourth metatarsal bones, causing pain and numbness in the third and fourth toes because there’s less space between these metatarsals than the others.
Morton’s Neuroma is, in fact, not a neuroma at all. A neuroma is a benign tumour and there’s nothing tumorous about what you’re experiencing, instead it’s an irritated and entrapped nerve.
The right footwear is essential. Give your feet a complete break from shoes that pinch the toes together, and heels that put excessive weight onto the ball of the foot for a time. It’s thought that women’s footwear fashions with heels and narrow, pointed toe boxes are the reason this condition is more common among women than men. Since the very definition of Morton’s Neuroma is a nerve being pinched between bones, it makes sense that further pinching the toes together can only make it worse.
Comfy flat shoes with plenty of room for your toes to spread out are a must. If you have flat feet you may need to add some orthotics, or ensure your shoes have great arch support to begin with. You can purchase these at most pharmacies. This is a priority, as flattened feet put excessive pressure on outer ball of the foot and toes. It’s important to remember that it’s the nerve between the third and fourth toe that is statistically most likely to be affected – ground zero for the extra pressure of flat feet. Metatarsal supports can also be added. But these will require care in their placement. Your physiotherapist or podiatrist can help you determine the right placement for you and your neuroma.
Most people will recover well simply by making these adjustments to their footwear. But for others the condition is persistent. And, of course, some people must wear heels (female ballroom dancers and some flight attendants for example). What then?
Your physiotherapist can advise you on a range of exercises to stretch, strengthen and stabilise your feet, ankles, and calves. We outline a few of the commonly prescribed exercises below. But if you’re finding that numbness and pain in your toes is persistent, we recommend that you make an appointment at the clinic. Your physiotherapist can assist with massage and manipulation to relieve overworked muscles around the nerve and advise on the right exercises for you.
Hold your toes on the affected side and stretch them toward your shin bone. You should feel a mild stretch across the bottom of your foot. Do this frequently particularly after sleeping or sitting for a long time.
Put a towel down on the floor and then gather it up with your foot and toes.
Lean against a wall with one leg in front of the other. Bend the front knee keeping the back leg straight to get a stretch through the back of the leg. Now bend the back knee also to get a different calf stretch. An inability to fully bend the ankle joint (exacerbated once again by those high heels) is linked to Morton’s Neuroma and stretching out tight calves is essential to getting that mobility back.
Warm-up for the day as you might for the ballet. Point and flex your feet several times, strengthening all the muscles of the feet and legs involved in dorsiflexion (bringing your foot up towards your body). The aim here is to improve your gait so that walking and other activities stops putting such excessive strain on your poor common plantar digital nerve.
If nothing else is working, there are more invasive treatment options available. Some patients find relief (at least temporarily) through steroid injections into the affected site (guided by ultrasound). Radiotherapy ablation is a promising new treatment option, and some find the pain so debilitating that doctors recommend the surgical excision of the neuroma. You and your physician must consider if any of these are right for you. But, if the initial causes of the condition aren’t dealt with, problems are likely to recur. Exercises to improve your foot fitness and well-fitted shoes are therefore a must whether you think surgery is for you or not! The physiotherapists at Philip Wood Physiotherapy hope we can help you avoid the inconvenience, cost, and pain of invasive treatment so please call 9838 3030 to make an appointment sooner rather than later. Remember, we’re here to help.