Recent Comments
No comments to show.
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!
Posted by philipwoodphysio in General on July 31st, 2022
Exercise is important for your overall health and mental wellbeing. If you’re looking for inspiration, or simply want to learn more about different types of exercise and the benefits they have, read on!
Here we break down three different types of exercise and their benefits:
Have you ever walked into the gym feeling anxious and stressed after a difficult day, only to walk out feeling invigorated and clear-minded? This is not a coincidence! Research has proven that aerobic exercise reduces stress, and the symptoms of anxiety and depression. This is thought to be as a result of increased blood circulation in the brain, induced by exercise.
Exercise releases chemicals including endorphins and serotonin that improve your mood. It also improves mental clarity by increasing blood flow to the brain.
It is recommended that adults are active on most days with a combination of moderate and vigorous intensity activities, incorporating strength work into your training at least twice a week.
If you want to put it in numbers, the current recommended amount each week is:
If you have any questions about exercise or how to incorporate more exercise into your lifestyle, we’re here to help! Please call us on 9838 3030 or email us at philipwoodphysiotherapy@gmail.com to make an appointment.
Posted by philipwoodphysio in General on July 21st, 2022
Shin splints are a common injury amongst new runners. So, if you’ve recently commenced or ramped up a running program, read on to learn how to identify, treat, and manage shin splints.
Are your shins tender and sore from running or playing sports such as football or rugby? If you are experiencing pain along the shinbone that seems to get worse when you run or exercise, shin splints may be to blame. Shin splints is the term used to describe pain and inflammation along the front of the leg. The pain can be felt from the knee to the ankle along the shinbone.
Have you recently added incline sprints or endurance to your running training? Or maybe you’ve upped the number of runs per week or distance per run in preparation for an upcoming race or event?
Inflamed muscles/tendons and tight calf muscles, coupled with overuse are thought to cause shin splints. If you’ve recently stepped up your training and are now experiencing pain along your shinbone as a result, you may need to step back and seek treatment.
Another common cause of shin splints is wearing old or ill-fitting footwear to exercise. Are your running shoes worn out and no longer giving you the support you need when exercising? This can contribute to shin splints developing (let’s face it, we love a reason to update our training shoes!).
It might be the last thing you want to do but taking a break from running or high-impact activities is the fastest way to heal from shin splints. If you try to push through, it will take longer for your shins to heal. If you’re concerned about losing fitness, you could try cycling or swimming as low-impact training options while you recover.
To help you recover from shin splints, you could:
Yes, physical therapy is a common treatment for shin splints. As physiotherapists, we assess your symptoms, your running style, and any muscular imbalances that may be contributing to your shin pain. We work with you to come up with an appropriate treatment plan to help get you back to running and exercise as quickly and safely as possible.
The initial treatment may focus on:
As your condition improves, we can help to put together a detailed training program for your gradual return to running. We’ll support you as you work towards the goals you are hoping to achieve!
Once you have recovered, you can take preventative steps to reduce your risk of getting shin splints again.
If you are experiencing painful shin splints and need help to manage them, come and see us. Give us a call on 9838 3030 or email philipwoodphysiotherapy@gmail.com to make an appointment.
Posted by philipwoodphysio in General on July 8th, 2022
In this blog, we’re bringing you the answers to questions we’re frequently asked as physiotherapists. Read on to find what we do and how we can help you and your family.
Physiotherapy is the use of physical techniques to improve movement, restore function, reduce pain and promote recovery from an injury, illness or disability.
Other important facts about physiotherapy:
Physiotherapists assess, diagnose and treat a wide range of conditions including:
And so much more…
A physiotherapist can treat people of any age. Some physio’s may choose to specialise in treating newborns or young children (i.e. paediatrics) or women’s health and pregnancy-related conditions.
Others may solely work in a sports setting, working closely with a team or club. You will also see physios working within the aged care setting. We are very versatile!
Depending on your symptoms, some of the treatment methods we may use include:
We develop a treatment plan that is specific to you and your needs.
We can help you to have pain-free movement, restore function and prevent chronic diseases. We aim to help you to get the most out of life!
If you have any questions about what we do and how we can help you, please call us on 9838 3030 or email us at philipwoodphysiotherapy@gmail.com and we’ll do our best to answer.
Posted by philipwoodphysio in General on June 6th, 2022
Have you experienced numbness or weakness in the arm and hands that seem to run from your upper chest all the way down your arm? If you also have trouble lifting objects over your head, thoracic outlet syndrome could be to blame! Today’s blog explains thoracic outlet syndrome, the signs and symptoms, and how it is treated. Before we dive in, let’s talk about what the thoracic outlet is.
The thoracic outlet is the space between the collarbone and ribs in the lower neck and upper chest area. It’s a narrow space that houses nerves, muscles and blood vessels that pass through from your back to your arms.
Thoracic outlet syndrome is the term used when the thoracic outlet is compressed, irritated or injured. Sometimes the thoracic outlet becomes too narrow and can compress the muscles, nerves, and blood vessels (ouch!). It most commonly affects the nerves but can also affect the veins and arteries.
The symptoms of thoracic outlet syndrome can include:
Common causes of thoracic outlet syndrome include:
The condition can be aggravated by poor posture, obesity, stress, depression, and sleep disorders.
Yes. Physical therapy is a common treatment for thoracic outlet syndrome.
As physiotherapists, we will conduct an assessment, talk to you about your symptoms and medical history, and come up with an appropriate treatment plan to help to reduce your symptoms and pain.
Initial treatment will focus on:
Physical therapy can assist with recovery, restoring function and strengthening to get you back to your best.
It’s not always possible to avoid thoracic outlet syndrome, however there are steps you can take to reduce the risk of recurrence:
If you are experiencing the symptoms of thoracic outlet syndrome and need help to manage them, come and see us. We will investigate and come up with an appropriate treatment plan to help improve your quality of life. Give us a call on 9838 3030 or email philipwoodphysiotherapy@gmail.com to make an appointment.
Posted by philipwoodphysio in General on May 18th, 2022
Have you ever wondered why your physiotherapist is making you all colourful with stretchy tape during your appointment? Read on for some answers!
As physiotherapists, we use a range of treatment methods to help increase your mobility as you recover from an injury, including therapeutic taping. Kinesiology tape (or kinesio tape) is an elastic, therapeutic tape that we use to provide your joint with support, without limiting movement.
We generally use kinesio tape to help reduce pressure on damaged muscles and joints, increase mobility, lessen pain, and reduce swelling. We also use it to reduce the chances of further damage to an area that is weak from injury. If you are prone to injury in a certain area, taping may also give you some protection.
During an appointment, we will assess your condition and determine if kinesio tape is necessary, and then work out the best way to apply it. We apply it in a pattern that will help to support your specific injury. Kinesio tape is stretchy and flexible. It’s designed to be elastic like your skin, so that you can move freely when it is applied. When applied, it lifts the layers of skin and tissue, encouraging blood flow.
There is also some research to suggest that using kinesio tape changes the signals between your brain and the skin over an injured area. The tape helps to strengthen the signals, increasing connectivity between the area and the brain.
No! We think the different colours look cool though, the brighter the better!
If you want to know more about the different ways we support you after an injury, call us on 9838 3030 or email us at catwood@bigpond.net.au and we’ll fill you in.
Posted by philipwoodphysio in General, Physiotherapy on April 21st, 2022
When we think about muscles, we tend to think of fitness, strength training, and toning. While muscles are responsible for moving our bodies, the muscular system also has other important functions in the body.
The muscular system is made up of three types of muscles: skeletal, cardiac and smooth. Here’s a breakdown of the three muscle types and what they do.
Healthy muscles need exercise and proper nutrition. Muscle tissue requires protein, glucose from carbohydrates, electrolytes and minerals such as calcium, magnesium, potassium and sodium to function.
Skeletal, cardiac and smooth muscles all share the same composition, even though they have different roles in the body. A muscle is made of tightly bundled elastic fibres that are wrapped in a thin membrane. Individual muscle fibres are made of protein blocks.
Skeletal muscle movement is driven by the neuromuscular system. The brain sends a signal to motor nerves, which then release a chemical. Calcium is released into the cells and the muscle contracts in response.
Muscle disorders are collectively known as myopathies. Some common disorders that affect muscles, include:
Yes, we are here to help you! We help diagnose and treat a broad range of conditions that affect your bones, muscles, nerves and other parts of your body. We will assess your symptoms and develop an appropriate plan to manage them and improve your quality of life. We use treatment techniques, such as soft tissue massage, joint manipulation, dry needling, and exercise prescription.
If you are experiencing muscle pain, we can help by creating an appropriate treatment plan. Give us a call on 9838 3030 or email philipwoodphysiotherapy@gmail.com to make an appointment today.