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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. 

Here are three festive lifestyle hacks to make your holiday season extra special

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.

In conclusion:

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.

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…

The Set-Up

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!

The Little Things

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.

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.

Macronutrients

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.

Vitamins

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.

Nutrition for Muscles

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.

Eating a balanced diet

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!

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.

1. Tension-Type Headaches: Muscles in Knots

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.

2. Migraines: The Neurological Symphony

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.

3. Cluster Headaches: The Hypothalamus Hijinks

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.

4. Sinus Headaches: The Nose Knows

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.

5. Cervicogenic Headaches: Neck Matters

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.

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.

Causes of Lower Back Pain: Unravelling the Mystery

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.

How Your Physiotherapist Can Work Wonders: The Plan of Action

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!

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! 

What is physiotherapy?

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.

How long has it been around?

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.

Who can benefit from physiotherapy?

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. 

Do I need a referral to see a physiotherapist?

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.

What can I expect during my first physiotherapy session?

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.

Does physiotherapy hurt?

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!

How long does each physiotherapy session last?

The duration of each session can vary depending on your condition and the treatment plan. On average, sessions last about 30 minutes. 

How many physiotherapy sessions will I need?

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!

Can physiotherapy help with sports injuries?

Absolutely! Physiotherapy is commonly used to treat sports-related injuries. It helps athletes recover faster, regain strength, and prevent future injuries.

Is physiotherapy only for physical injuries?

Not at all! Physiotherapy also addresses neurological conditions like stroke or Parkinson’s disease, respiratory problems, and even pelvic health issues.

Can physiotherapy help with chronic pain?

Yes, it can! Physiotherapists use various techniques to manage and reduce chronic pain, helping you improve your quality of life.

Is physiotherapy safe during pregnancy?

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.

Can I do physiotherapy exercises at home?

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.

Is physiotherapy covered by insurance?

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!

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.

Anatomy of AC Joint Sprains

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!

How Physiotherapy Can Help?

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.

Suffering From an AC Joint Sprain?

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.

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…

The Anatomy

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!)

What To Do About It

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.