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Posted by philipwoodphysio in General on January 4th, 2023
Happy New Year! We hope you’ve had a wonderful festive period and are excited for the New Year. If you’re anything like us, those few days (or maybe more) away from work was a bit of a circuit breaker; the time off gave us a chance to think not just about work, but about how we work. Perhaps you’re headed back to the office (or the home office) with fresh ideas and an intention to work differently. To be more efficient, to be healthier in your work habits, and to just enjoy your working days more. We can’t help with all that, but as physiotherapists, we can help you avoid the aches and pains so often associated with office life. Read on for our top tips. Of course, if you have any concerns, you can always call us for an appointment for more personalised advice.
It’s possible to spend a lot of money on a fantastic desk (maybe a sit-stand desk with a treadmill built in… or even better a desk treadmill that magically makes your computer work faster – wow we’d all have such amazing cardiovascular health!) When you find one please call us on 9838 3030 to let us know because we want one. (Even physiotherapists have paperwork.) But in the meantime, you can do many easy and cost-effective things to make your office (or even a temporary, sort of improvised home office) healthier.
Firstly, the top of the monitor should be at eye height. It’s just too easy to adjust to the screen and slouch when it’s positioned lower. If you’re working off a laptop in a temporary office setup. (Airport lounge, hotel room, your kitchen table….) you can prop the laptop up with a stand (or a few books, a shoe box, or whatever you have to hand) to achieve this.
Centre the monitor directly in front of your body. You don’t want to be static in a slightly twisted position for an extended period.
Your arms should rest on the desk at a 90-degree angle as you use the keyboard and mouse. This might mean you need to raise or lower your chair a little. A good ergonomic chair (especially one with lumbar support) is ideal. In a temporary office set-up, consider adding cushions to your chair to raise you up. If pain through your hands, arms, shoulders or back has ever been a concern, then a cheap and cheerful mouse pad with built-in wrist support is worth considering. (We have nothing against expensive wrist supports of course – we just want you to know how to set things up well for yourself no matter what.)
Your legs should tuck under the desk and your feet rest flat on the floor. So kick excess rubbish away and kick off your heeled shoes. Consider putting some books or boxes under your feet if your legs don’t reach the ground.
The most perfect desk set-up in the world doesn’t get around the fact that human beings didn’t evolve to be stationary. Set a reminder in your calendar to move every twenty to forty minutes. A sitting-standing desk is great for this, but if you don’t have one you might decide to stand whenever you’re on the phone. You might choose to walk around your chair and stretch gently (using your office chair or desk as a balance point) at least once an hour or whenever a colleague makes a terrible joke (whichever happens most frequently).
And, while we know it feels impossible to prise yourself away from the grind, we also know that deep down you know you’re more efficient, effective, and creative after a break to breathe and reset. So take a quick lunch break and walk around the block, or just to a colleague’s desk for a moment of conversation rather than just eating at your desk. (If nothing else there will be fewer crumbs lurking in your keyboard – gross.)
And remember that we’re here to help with any aches or pains that creep up on you. Please call us on 9838 3030 to make an appointment with one of the team at Philip Wood Physiotherapy if you have any concerns. Don’t let small aches and pains turn into big ones.
Posted by philipwoodphysio in General on December 23rd, 2022
Christmas is coming. Hooray! And with it often comes too much food and drink leaving many of us feeling stuffed, sluggish and soooooooooo not looking forward to dieting in January. But it doesn’t have to be this way. Many traditional Christmas foods like turkey and salmon, seasonal roast vegetables, cherries and cranberries are superfoods, so the big Christmas meal need not be a disaster for your health. Perhaps more challenging are the drinks and snacks – the mulled wine (and the other wines, and the beers, and the hot chocolates), the cheese platters, chocolates and candy canes on Christmas day itself and at the many events you might feel obligated to attend in the lead up to Christmas. Add in a few days away from your normal exercise regime and no wonder we all feel a bit blergh at the end of it all. We have a few ideas we think might help.
First things first – let’s talk about the food. You don’t have to deprive yourself of treats to stay healthy, especially not at Christmas time. But if you graze on chocolate selections and fancy cheese all day with a bottomless glass of something alcoholic you won’t even really enjoy it. You’ll be too full to enjoy the superfood main meal and you’ll feel terrible the next day. Make it easy for yourself by putting healthy options right in front of you and your guests. For example, have unroasted almonds and macadamias in front of the roasted and candied nuts. Place crudites and healthy dips next to the cheese platter and fruit wedges next to the sweets. Of course, if you’re baking yourself, you can always substitute sugar for monk-fruit (or another natural sweetener) so the desserts and treats are healthier from the outset. Graze on the healthy stuff, and truly treat yourself by consciously delighting in just a few mouthfuls of the less nutritious foods. The same goes for the drinks. Have bottles of sparkling or fruit-infused water next to the alcoholic and sugary drinks, making staying hydrated and taking breaks between alcoholic drinks effortless.
Plan other activities other than eating and drinking. Traditional parlour games like Charades or Twenty Questions give a fun focus to the day beyond food. And who says you can’t get any exercise done during the day? A game of Musical Statues, Twister or a yoga session with the Elf on the Shelf will have everyone laughing, bonding, and burning through a few of the excess calories! Perhaps a relaxing walk through a local park, a round of backyard cricket, or a family dance routine choreographed by the children could become a family Christmas day tradition?
Most crucial of all though is sleep. Can you carve out time in the rush before Christmas for sleep? Not only will you feel happier, but you’ll be less likely to reach for sugary treats to keep pushing through your exhaustion. What’s one thing you could delegate, outsource, postpone, or just decide not to do so that you all can get an early night or two? After all, Santa can’t come until you’re all asleep.
We wish you a very happy and healthy Christmas. What are your ideas to make the day more nourishing for your health and for your happiness? We look forward to hearing them the next time you visit us in the clinic.
Posted by philipwoodphysio in General on December 19th, 2022
Have you felt a weird numbness or tingling in one hand when you wake? The first couple of times you woke up like this you probably assumed that you’d somehow slept on it and ignored the pins and needles. But then it kept happening. Then it started affecting your dexterity. Perhaps you’re surprised at just how much numb fingers impact your life. So, you’ve googled it. And here’s the likely answer; you are probably suffering from Carpal Tunnel Syndrome. That might sound a bit scary, but don’t worry – it’s common and treatable, and the physiotherapists here at the clinic are here to help.
First things first: how can you be sure it’s Carpal Tunnel Syndrome? Do symptoms present mostly at night? Do you feel numb in all your fingers except your pinkie? Does folding your wrists in an inward-facing, downward prayer position (back of the hands together and fingers pointing downward) for a couple of minutes make the thumb and first four fingers tingle or go numb? If so, it’s probably Carpal Tunnel Syndrome.
The median nerve runs through your wrist, into your hand and fingers. At the wrist it travels through a small tunnel, the walls of which are made up of the small bones in the wrist (the carpals) and some other soft tissues. The tunnel helps to protect the nerve (and some tendons) as it travels through the wrist region. The problem is that sometimes this nerve gets compressed. Its job is to control some of the muscles that move the thumb, and to report information about the fingers back to the brain. So even a small swelling of the tendons can really impact feeling and dexterity.
Pregnancy seems to be a trigger for many. But anyone can be affected. Work activities like typing that could cause repetitive strain injury might cause the tendons to swell, especially if your work involves wrist movements while using vibrating tools. Anything that requires you to maintain a bent wrist position for an extended period (sewing, calligraphy or painting) might overload the tendons. Diabetes could also be a trigger. Please make an appointment with your GP if you have any reason to suspect you have diabetes or pre-diabetes.) Arthritis and old wrist injuries might also be warning signs for this condition.
For immediate pain relief try hanging the afflicted wrist over the edge of the bed (symptoms seem to worsen at night and present the most on waking) and let gravity relieve the swelling for you. Giving your wrist a good shake can also help. That’s the immediate pain relief dealt with.
Stretching can help to open everything up and relieve the pressure on the nerve.
Please call to make an appointment on 9838 3030 if you have any concerns at all.
You should make an appointment as soon as possible if you find that the stretches, bracing and short-term pain relief options described above are not effective for you, or if the pain seems to radiate up the affected arm.
Your physiotherapist can prescribe a personalised stretching regime, advise on setting up your workstation and tools to prevent further aggravation and use manual treatments like massage, dry needling and joint mobilisation to help improve symptoms. We may also employ ultrasound to bring greater blood flow and oxygen to the swollen ligaments. Ultimately, the severity of the nerve compression will determine the appropriate treatment plan. But rest assured your median nerve is functional. Our job is simply to relieve the pressure on it so it can continue to bring sensation and muscular control to your incredibly dexterous hand.
Posted by philipwoodphysio in General on November 23rd, 2022
You’ve probably visited the physiotherapist after injuries and been referred before or after surgeries for rehabilitation. But as we age, perhaps we should consider going to the physiotherapist as more of a routine health check. You go to the dentist even when there’s nothing wrong. Why? Because you know that prevention is better than cure. Maintaining your balance and mobility as you age is an investment in your prolonged good health and independence!
There’s a problematic cycle of inaction that can set in all too easily as we age. Things that were once easy become difficult, so we adjust and reduce our activity, but as we move that little bit less our mobility reduces further… so we move a little bit less, and slowly, everyday activities become a challenge, and then painful, and eventually impossible. A physiotherapist can work with you to break this cycle.
Along with a general loss of mobility, fear of falling is usually a real concern for more mature patients. Older women may be particularly aware that a small fall can have big consequences as post-menopausal bones are likely more fragile than they once were. (Thank you, hormones!) Balance tends to deteriorate as we age due to our weakening muscles, fluid thickening in our vestibular systems (in our inner ear), deteriorating vision, lessened kinaesthetic awareness and proprioception, and reflexes slowed by physical changes to our nerve fibres. While it’s not possible to reverse or prevent all these natural ageing processes, your physiotherapist can work with you to improve your balance with exercises to strengthen weakened muscles and improve your proprioception (your awareness of the ground under your feet and its position in relation to you.) It’s never too late to start working on your balance, but there’s no such thing as too early either. We would love to work with you to improve your balance BEFORE a fall occurs.
Exercises might involve strengthening the feet by picking up marbles with your toes or scrunching a towel under your feet. (You could make this more practical by simply scrunching the rug that’s already right there and picking up laundry with your feet (although folding it might be tricky.) Proprioception work might involve standing on one foot with your eyes closed (with somebody there to catch you of course.) Or perhaps some comprehensive alignment work is called for. Balance tends to improve quickly with the right training. It’s possible you’ll discover joy and confidence in movement that you thought you’d lost years ago.
Stiffness and pain through our joints also tend to creep up on us as we age. But we can work with you to minimise the impact this will have on your life and activities. We can prescribe exercises to release stiffness and improve the range of motion in your joints. Various therapies like massage, dry needling or even ultrasound might also be called for. While it’s tempting to just stop moving so much, especially if the pain is caused by osteoarthritis, we know that joints are meant to move and you’ll feel better for longer if you can keep activities going.
We can work with you to create a graded exercise programme starting from where you are now. Maybe you’ll discover new joys in movement and take up Tai Chi, yoga, or become a gym junkie. Or perhaps you’ll just get your exercises done while you watch TV or listen to an audiobook. We’ll work with whatever suits you.
Don’t wait for a life-changing fall. Don’t give up dancing, gardening, golf or any of the hobbies you finally got to embrace fully in retirement. Make an appointment today to invest in your mobility, balance, flexibility and strength.
If you know someone who could benefit from this email, why not forward it to them? We’re passionate about educating you about your body and your health, and encourage you to share our advice with your loved ones. If you want to invest in your health as you age, give us a call on 9838 3030 or email us at philipwoodphysiotherapy@gmail.com. Our team are always happy to hear from you.
Posted by philipwoodphysio in General on November 18th, 2022
Whether you work in the office, from home, or a combination of the two, the setup of your desk is important for your health and well-being. Keep reading for our important desk tips to help you feel your best while you work.
Having an incorrect screen setup causes you to strain your neck, which may lead to neck pain. Follow our screen setup tips to reduce the risk of neck strain:
Having an adjustable chair is VERY important to your desk setup. When set up properly, it will minimise the risk of experiencing back pain and strain.
Follow our chair setup tips:
Keep key objects that you use often close to your body to avoid reaching or straining for them.
To reduce the risk of injury and strain, remember to get up and move your body often. Aim to get up at least once every hour.
Here are some helpful ways to get moving at work:
If you have any questions or concerns about your desk set up, then give us a call on 9838 3030, or email us at philipwoodphysiotherapy@gmail.com and we will be happy to help!
Posted by philipwoodphysio in General on November 4th, 2022
Joint replacement is a surgery to replace damaged joints with manufactured parts, most commonly performed on the knee or hip when other treatments have failed. Physiotherapy has an important role to play when it comes to preparation and recovery from joint replacement surgery. Read on to find out more.
Joints are replaced when they are worn and damaged and it is causing chronic pain and mobility issues. If the issues have not been resolved from other treatments, a partial or complete joint replacement may be recommended by your doctor.
Common reasons that knee or hip joints are replaced include:
If you are suffering from chronic pain and mobility issues, joint replacement may be recommended by your doctor to help increase mobility, reduce pain, and improve your quality of life.
There are many benefits to pre-surgery physiotherapy, whether you are having a knee replaced or a hip (or both!). The right preparation can make a big difference to your recovery.
As physiotherapists, we help you to stabilise and strengthen the muscles surrounding the joint. Leading up to your surgery we will set you up with a program of exercises and stretches and show you how to do them with the proper technique. We can also provide guidance on how to modify activities at home to stay mobile before and after surgery.
Staying physically active leading up to your surgery is really important and can help to speed up your recovery. In the lead-up to your operation, try to continue with gentle exercise including walking or swimming. It is also a good idea to strengthen your upper body to help with using crutches or walking aids post-surgery.
Physiotherapy is a vital part of recovery and rehabilitation from joint replacement surgery. It’s important to keep moving, but you also need to moderate your activity to make sure you don’t do too much too soon.
It will take time for the pain and swelling to subside following your surgery. In the early stages, it’s important to get moving and do exercises to increase circulation and prevent blood clots. The hospital physiotherapist & medical team will have you moving on day 1 and will show you the exercises to do. By the time you leave the hospital, the staff will have shown you how to move, sit, sleep, and use walking aides to get around. They will also show you how to get up and down stairs safely.
When you head home, the rehabilitation and hard work continue. Post-surgery physiotherapy aims to reduce pain and inflammation, restore the range of motion in the joint, improve flexibility, strengthen the surrounding muscles and improve the functionality of the joint. It can take 3 to 6 months to recover and return to normal activities (hopefully improved with your new joint!).
If you need help preparing for joint replacement surgery or recovery, come and see us. Give us a call on 9838 3030 or email philipwoodphysiotherapy@gmail.com to make an appointment and we’ll get you back to your best!
Posted by philipwoodphysio in General on October 20th, 2022
Did you know that 4 out of 5 people will suffer from lower back pain during their lives? It is a common reason that our patients come to the clinic for physiotherapy treatment. As physios, we want to help to manage your symptoms and improve your quality of life. Read on to find out what causes this condition and how physiotherapy could help.
Between each vertebra of your spine are spongy, cushion-like discs known as intervertebral discs. These discs provide shock absorption when you run, walk, and jump. They also keep the spine stable, allowing the vertebrae to move. Intervertebral discs have a tough outer shell with a jelly-like centre. The outer shell keeps the jelly in place.
Spinal discs withstand lots of pressure and load but sometimes they become damaged and irritated, and the contents push out. This is known as a disc bulge. In the case of a prolapsed disc, the soft centre pushes all the way through. The lumbar spine or lower spine is the area where a prolapsed disc is most likely to occur, making it a common cause of back pain.
The common symptoms of a lumbar disc prolapse include:
This condition is commonly caused by natural wear and tear: the amount of water in the discs decreases as we age, and they become less flexible. It is sometimes caused by a traumatic event such as a fall or accident.
There are also factors that increase your risk of a lower back injury:
If you’re experiencing mild to moderate muscle strain, you may be able to take some steps at home to manage your symptoms which include relative rest in the early stages, regular gentle movement to promote healing, drinking lots of water and staying off or at least reducing your alcohol intake and smoking habits.
As physios, we are expertly trained to deal with lower back injuries and know when it is necessary to be referred on for further investigations. Most of the time, a disc prolapse can be handled in the clinic. We use a range of passive and active treatment techniques to restore your normal range of motion and function.
Initially, we may use techniques such as deep tissue massage, hot and cold therapy, and hydrotherapy to help relieve pain and relax the muscles.
As your body heals, we may progress to more active techniques including building core stability, teaching proper stretching techniques to increase flexibility, and muscle strengthening to help prevent future flare-ups. We will work with you at every stage of your recovery and provide advice on how to manage your injury at home.
If you are suffering with lower back pain and need help managing your symptoms, come and see us. Give us a call on 9838 3030 or email philipwoodphsyiotherapy@gmail.com to make an appointment, and we’ll do our very best to get you back to your very best!
Posted by philipwoodphysio in General on October 4th, 2022
A healthy, balanced diet is key to your well-being. Read on to dive into the many benefits of eating healthy.
First things first: what does a healthy diet look like? There is a plethora of information online about healthy eating and it can be overwhelming. We’ve pulled together the important points for you!
In summary, a healthy, balanced diet looks like this:
There is growing evidence that sufficient intake of key nutrients promotes sleep. A diet lacking key nutrients including calcium and magnesium is associated with sleep problems. A diet that is high in carbohydrates can affect the quality of your sleep.
Just as nutrition affects sleep, sleep also changes nutrition, with studies finding that people are more likely to overeat when they don’t get enough sleep.
A balanced diet reduces your risk of developing chronic diseases including heart disease, high blood pressure, type 2 diabetes, and can reduce your risk of developing certain cancers.
Rates of obesity are growing in adults and children worldwide, with an estimated 1.9 billion adults worldwide being overweight or obese. Maintaining a healthy weight can reduce your risk of chronic disease and also puts less pressure on your joints, muscles, and bones.
A balanced diet is essential for reaching and staying at a healthy weight. A good place to start is to learn how much food you need to fuel your body based on your activity levels and make healthy choices by reducing your intake of foods high in saturated fats, sugar and salt.
There is evidence to suggest a link between your diet and your mood. Studies have found that a diet high in refined sugar is correlated to impaired brain function and a worsening of mood disorders. A healthy diet has been associated with a reduced risk of depression.
If you want advice on how physiotherapy can enhance your health, please get in touch! Give us a call on 9838 3030 or email us at philipwoodphysiotherapy@gmail.com.
Posted by philipwoodphysio in General on September 15th, 2022
Are you curious about trying yoga but not sure what it involves? Read on to learn about how it could benefit your life along with physiotherapy.
Yoga is a mind and body practice that involves moving into physical poses while combining concentration and deep breathing. It began as a spiritual practice in India over 5000 years ago and has grown in popularity in modern society over the last 50 years.
A typical class includes:
There are many different types of yoga to choose from so there is sure to be a style that matches your goals. If you want the benefit of deeper stretches and slow movement then yin or restorative yoga may be for you. If you’re keen to work up a sweat and challenge yourself, you could try a hot yoga class or power yoga. Hatha and Ashtanga are popular all-round styles.
Many studios run introductory classes or courses for beginners. Yoga is versatile: you could give it a try at home with an exercise mat and an online class. Be sure to avoid some of the more extreme poses without proper instruction so that you don’t injure yourself.
Not flexible? Good news: you’re in the perfect position to benefit from yoga. You don’t need to be flexible to begin. It is a type of mindful movement that allows you to enhance your flexibility. Try not to be put off by comparing yourself to other people. Start at your current ability with the intent of improving your flexibility through regular practice.
Much like physiotherapy, it has many mental and physical health benefits.
Research suggests that it may help:
Yoga is a great low-impact workout that can be adapted to different levels of fitness and ability. Whether you’re returning to exercise from injury, looking to incorporate more strength work, or wanting to enhance your existing fitness routine, it has something for everyone!
If you want to chat about how physiotherapy can enhance your life, please get in touch! Give us a call on 9838 3030 or email us at philipwoodphysiotherapy@gmail.com.
Posted by philipwoodphysio in General on September 7th, 2022
If you’ve injured your ribs while playing a sport like rugby or football before, you’ll know that it can be both uncomfortable and unpleasant! It’s important to seek proper care to reduce your risk of complications. Read on to find out how physiotherapy could help with your recovery.
The rib cage, or thoracic cage, is made up of 12 thoracic vertebrae, 12 pairs of ribs (lightweight, curved bones), intercostal muscles, cartilage, and the sternum. The thoracic cage provides stability and support for the upper body, protects vital organs including the lungs and heart, and aids breathing. It also acts as an attachment point for muscles in the upper body.
Symptoms of rib injuries range from mild discomfort that resolves in several days to severe pain that takes weeks or months to heal. Common symptoms include: a sharp or dull pain in the chest that worsens when breathing in, sore and tender ribs that may be accompanied by bruising, and a popping or cracking sound if a fracture occurs.
It’s important to seek emergency medical treatment if you experience severe pain or pressure in the chest and breathing difficulties, as this could indicate a medical emergency, such as a heart attack.
The most common causes of rib pain include:
If you’re experiencing a mild to moderate muscle strain, you may be able to take some steps at home to manage your symptoms.
Physiotherapy aims to restore your normal range of motion and function. It could be an important part of your recovery from a rib injury. Treatment may involve breathing exercises and chest stretches performed slowly and gradually. If you’ve suffered a fracture or cracked rib, make sure you get medical clearance from your GP before commencing exercise.
As physios, we work with you to understand the cause of your symptoms and come up with an appropriate plan for treatment. We can show you the proper technique for stretches and exercises to ease your discomfort and promote recovery. We can also provide advice on how to manage your injury at home.
Deep breathing is essential to prevent chest infections or pneumonia. A gentle breathing exercise you can start with is to sit upright in a chair or a bed. Hold a pillow over your chest for support then breathe slowly and deeply until your lungs are full. Try to hold your breath for up to ten seconds, then slowly exhale. Repeat five times, several times a day.
If you need help managing your symptoms, come and see us. Give us a call on 9838 3030 or email philipwoodphysiotherapy@gmail.com to make an appointment, and we’ll get you back to your best!
Posted by philipwoodphysio in General on August 26th, 2022
There are many myths and misconceptions about physiotherapy that can prevent people from seeking treatment to enhance their lives. So, let’s bust some of the common physio myths!
People think that physiotherapy only helps with your muscles.
It’s true that physio treatment can help if you have pulled a muscle or have an area of muscle weakness that needs strengthening. However, it has many other benefits for your health and wellbeing. Physical therapy can reduce pain and increase mobility if you have stiff joints or are suffering from arthritis, it can also help to strengthen your bones and prevent them from weakening. There are many ways that physiotherapy can help to enhance your well-being and your life.
The belief that you only need physiotherapy when you are injured is a common misconception.
As physios, we can help you to recover from injury and promote rehabilitation by developing a program of specific exercises and stretches designed to restore function and strength. However, you don’t have to wait until an injury pops up to come and see us. Prevention is better than cure! If you are putting up with any niggling pain or discomfort in your day-to-day life, come and see us before injury occurs and it becomes a bigger problem.
On TV or at sports games, we often see professional athletes or sports teams with a dedicated physiotherapist (or several) on the side-lines ready to assist with injuries. This probably adds to the misconception that regular physiotherapy is only for professional athletes or people into sports and fitness.
It’s true that we help sportspeople whether professional or amateur, to improve their strength and fitness or recover from injury. However, everyone can benefit from physiotherapy! We treat a range of patients from all ages and levels of fitness and mobility. Regular physiotherapy can be beneficial if you are suffering from chronic conditions like osteoarthritis or osteoporosis or are experiencing chronic back pain or headaches.
Most people think that physiotherapy treatment consists of a list of stretches or exercises to do.
Depending on your condition, your treatment will possibly involve a range of exercises and stretches to improve your strength, flexibility and mobility. There is so much more to physio treatment though! We may use techniques such as massage and soft tissue therapy, lifestyle advice, education, training plans, acupuncture and dry needling, joint mobilisation and more!
We will take the time to listen to your symptoms and medical history, assess your condition, and develop a treatment plan that is specific to you and your needs.
If you have any other questions about physiotherapy, let us know! We will do our best to answer and hopefully put your mind at ease. Please call us on 9838 3030 or email us at philipwoodphysiotherapy@gmail.com with your concerns.
Posted by philipwoodphysio in General on August 3rd, 2022
There is no doubt that dislocating a joint is a painful experience. Whether from a nasty fall, a car accident, or during a game of rugby, the shoulder is easy to dislocate, as it is a very mobile joint. Recovery can take months and after you have done it once, you are more susceptible to it happening again. In this blog, we look at common causes of a dislocated shoulder, and how physiotherapy may help with your recovery.
The shoulder is a complex joint that allows for a wide range of motion. It is a ball and socket joint formed where the humerus fits into the shoulder blade/scapula. Think about all the ways that you can move your arms: up, down, side to side, making circles every which way. The complex shoulder joint makes all of this possible.
A dislocated shoulder is when the head of the humerus bone pops out of the shoulder socket (ouch!). It can either be partially or completely dislocated depending on whether the bone is all the way out of the socket (double ouch!).
Dislocation is generally caused by a sudden blow to your shoulder. It’s a common sports injury, particular in contact sports such as rugby. Car accidents and falls are also common causes.
It will usually be fairly obvious if you have dislocated your shoulder because you will not be able to move your arm without being in a lot of pain, and your shoulder will look square instead of round. You may also experience swelling, numbness, weakness and bruising.
If you suspect a dislocation, you should seek immediate medical treatment from your doctor or a hospital where you will likely be examined and sent for an X-ray to confirm the dislocation. It is important to have a doctor treat you and put your shoulder back in place to ensure that you don’t damage tissues, nerves and blood vessels.
So, you’ve sought medical treatment and had your shoulder examined and put back into place by a doctor, now what? Once the pain and swelling subsides and the doctor has given the all-clear, rehabilitation can commence.
Physical therapy is an important part of recovering from your injury. It will help to restore the normal range of motion in your joint, stabilise and strengthen the surrounding muscles, and prevent the injury from reoccurring.
We work with you to come up with an appropriate treatment plan to help you regain strength and restore movement as quickly and safely as possible. In the initial stages, you may feel aches and discomfort as you recover. We can recommend stretches and exercises to ease your discomfort and promote recovery. We can also provide advice on how to manage your injury at home.
As your condition improves, we will change up the program to focus on strengthening and stabilising the joint and surrounding muscles. This is an important part of rehabilitation and recovery and will help to reduce your risk of dislocation in the future.
Some additional steps you can take to prevent the injury from reoccurring include:
If you are recovering from a dislocated shoulder and need help with rehabilitation, come and see us. Give us a call on 9838 3030 or email philipwoodphysiotherapy@gmail.com to make an appointment and we’ll get you back to your best!