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Posted by philipwoodphysio in General on April 5th, 2022
Are you an avid netball or basketball player? There’s a good chance you have had a lateral ankle sprain (or anterior talo-fibular ligament (ATFL) sprain) at some point! The classic ‘rolled ankle’ is one of the most common sports injuries.
However, this common injury doesn’t just occur on the sporting field. It can be caused by stepping awkwardly on an uneven surface, or even wearing high heels. Any action that throws off your balance and shifts your centre of gravity, could result in a painful sprain.
The ankle joint is made up of three bones: the talus (ankle bone), the tibia (shin bone), and the fibula (the smaller leg bone). A series of ligaments running in different directions connect the bones and provide stability and support to the joint.
There are three lateral (outer) ligaments that help to stabilise the ankle joint, preventing it from moving too much. The anterior talo-fibular ligament, or ATFL is one of them. It is a short ligament that attaches the fibula to the talus. The ATFL is the weakest outer ligament and the most injured.
Sports and activities that involve running, jumping, and sudden changes in direction put pressure on the ankle and may cause it to abruptly roll outwards. When this results in overstretching and tearing of the outside ligaments, it is known as a lateral ankle sprain.
If you’ve sprained your ankle you may experience the following symptoms: swelling (immediately or over a few hours); localised tenderness or bruising around the joint; pain when trying to walk, or when you put weight on it.
Lateral ankle sprains are graded depending on severity:
RICER protocol is suggested for treatment of a sprained ankle:
You should also avoid HARM – Heat, Alcohol, Running/exercise and Massage, in the first 48 hours to keep any swelling to a minimum. You should also call your physiotherapist at your earliest convenience.
Physiotherapy can help with rehabilitation as you recover from an ankle sprain. Your physio will work with you to develop an exercise program focused on improving the mobility of the joint and regain movement. Evidence shows that commencing rehabilitation exercises within a week of a sprain speeds up recovery.
Your physiotherapist can also help you to strengthen the surrounding muscles to aid your recovery. This is particularly important to prevent the injury from reoccurring. Stabilising the ankle using tape or a brace will allow the ATFL to rest and heal. Your physio can recommend a support or brace as appropriate and teach you the correct technique to ensure the best recovery.
When you return to your favourite sport activity, you may need to brace or tape the ankle for extra support. Your physiotherapist will provide advice on whether this is necessary. You should also ensure that you warm up and wear supportive shoes when you get back out there!
If you are looking for support and advice on recovery from a sprained ankle, we are here to help! Give us a call on 9838 3030 or email catwood@bigpond.net.au so we can get you back on your feet.
Posted by philipwoodphysio in Conditions, General, Health Tips, Physiotherapy, Stretch of the Month, Wellness on March 28th, 2022
Our first priority is the general health and wellbeing of the community. Responding to the ongoing presence of COVID-19 places an added level of complexity and concern for patient care and we ask for your patience and understanding as we continue to respond to changing Government advice. As a health care provider, our staff are fully vaccinated (COVID-19 & Flu), and we place emphasis on upholding stringent standards of hygiene and infection control. Please speak to one of our staff if you would like to know more about how we keep you safe.
We request that if you are experiencing any cold/flu-like symptoms which may include fever, cough, sore throat, fatigue or shortness of breath; that you DO NOT attend the practice.
In the event that you are unable to attend in person, we have capacity for home visit consultations and telehealth consultations.
Philip Wood Physiotherapy
Posted by philipwoodphysio in General on March 23rd, 2022
Whether you are a swimmer, tennis player, builder or simply do the laundry – having a stable shoulder is super important in preventing injury! With repetitive overhead actions, the shoulder can fall victim to overuse, resulting in poor movement, pain and loss of range of motion. Here are some simple exercises you can incorporate into your exercise routine to keep your shoulders in tip-top shape!
Scap (or scapular) push-ups use a small range of motion to improve shoulder stability, by strengthening the serratus anterior muscle (located on the sides of the rib cage). They may seem like nothing fancy, but trust us they are worth your time!
Remember to engage your core, tuck your chin and don’t let your hips drop throughout the entire set!
A banded row uses a theraband (or resistance band) to work the upper back muscles, helping support good posture and lessen the strain on your shoulders. Choose a level of band and give this one a go!
We love wall circles as they not only strengthen the serratus anterior but also target the deep muscles in your rotator cuff. All you need is a wall (duh!), basketball or light medicine ball and a little bit of coordination!
Are you looking for some extra shoulder support? Want some more guidance on your exercise regime? Give us a call on 9838 3030 or email philipwoodphysiotherapy@gmail.com to book your appointment!
Posted by philipwoodphysio in General on March 9th, 2022
Have you been experiencing elbow pain, without an obvious cause as to why? You may be suffering from tennis elbow. Believe it or not, this injury isn’t just exclusive to aspiring Ash Barty’s or Rafa’s — only 5% of sufferers attribute the injury to tennis! Find out more in this month’s blog post!
Your elbow joint is made up of three bones, ligaments, tendons and muscles. Tennis elbow (or lateral epicondylitis) refers to strains, or micro-tears, in the tendon that connects the forearm muscles to the bones in the elbow joint. The tendon is a common tendon for a few muscles in the forearm. The most commonly involved muscle is the extensor carpi radialis brevis (ECRB), but others may be involved too. You will find your ECRB located on the outside of the elbow and is responsible for extending both your wrists and fingers, and you’ll be surprised at how important it is!
Tennis elbow is an overuse injury. Repetitive movements that use the hand and wrist can overload the elbow and forearm tendons, so most of us could fall victim at some point. Although less common, tennis can aggravate the condition. This goes the same for swimming, baseball, cricket or any throwing sports. We also see professionals, who are mechanics, electricians, chefs or painters. It can even be caused by extended computer or phone use — an extra motivation to be mindful of your screen time!
Rest and ice can be used as effective pain relief upon inflammation, however if you leave tennis elbow untreated, your pain can hang around for months on end — so please come see us!
We will first work on de-loading the elbow and forearm, you will likely need to take a break from activities that aggravate the tendon. We may also use gentle soft tissue massage to loosen forearm muscles and promote circulation. Bracing or taping may be used depending on your situation.
Once pain and inflammation has decreased, we will work on strengthening forearm muscles by slowly increasing load. We may begin rehab with gentle wrist bending, before incorporating light weights. We will need you to do some exercises at home (and yes, you will need to do them!). Eventually, more functional training exercises can assist in returning to full activity.
If you want to help keep your elbow and forearm happy, remember to stretch before you engage in activity. A simple wrist extensor stretch is easy to do anywhere:
You can also try incorporating this wrist flexor and extensor exercise to build forearm strength. All you need is a light dumbbell or water bottle!
If you think you may be suffering from tennis elbow, or want some more guidance on how to prevent a flare up, please get in touch today! You can reach us via email at philipwoodphsyiotherapy@gmail.com or give us a call on 9838 3030.
Posted by philipwoodphysio in General on February 28th, 2022
Supraspinatus (soo-pruh-spi-nay-tus) impingement is one of the most common shoulder injuries. Around 20% of people experience symptoms at some point in their lives. Luckily, shoulder impingements respond well to physiotherapy, and we are here to help!
The supraspinatus is one of four rotator cuff muscles. An impingement occurs when the space between the tip of the shoulder blade and the rotator cuff narrows. This causes a ‘pinching’ or rubbing of the supraspinatus tendon. When jammed, the impingement results in pain, usually from the front of the shoulders to the side of the arm. Pain may occur during activity or at rest.
The rotator cuff is responsible for holding your arm in place in your shoulder socket. People with poor shoulder and spine mechanics can be more prone to injury. Any activity that involves lifting, pushing down or reaching overhead can cause an impingement. Impingement can be acute from injury or longer term from repetitive strain or ageing.
Sports like swimming, tennis and baseball that require repeated overhead and forceful arm movements put participants at higher risk. The same goes for jobs like builders, painters and cleaners (which includes household chores like putting up washing!)
First things first, if pain flares, get on the phone and come see us!
After talking through your history and a physical assessment we will employ a range of techniques to start rehab. Managing pain is a top priority, so we may use gentle massage to loosen your shoulder, neck or spine. Rest is often needed, but we can also use tape to relieve strain on the area. Gentle range of motion exercises are crucial in avoiding the impingement escalating to a chronic problem with risk of development into a tear of the tendon. These are commonly prescribed along with strengthening exercises to the surrounding areas to help keep the shoulder stable. We can also provide advice on posture, proper lifting technique and tips on reducing load to prevent future injury.
Don’t put up with shoulder pain, get in touch today! Give us a call on 9838 3030 or email philipwoodphysiotherapy@gmail.com to book your appointment!
Posted by philipwoodphysio in General on February 17th, 2022
Here we go again! The kids are now back to school, and it’s either a huge sigh of relief or an inward groan depending on your perspective and situation. But whether you’re bundling out the door, preparing for another round of homeschooling or tearfully waving your little angels off at the school gate for the first time (it’ll get easier fast, trust us), there are a few things you can do to get this term off to the healthiest possible start.
Obviously your kid is going to want the one in the coolest colours with this month’s favourite character on the front, but it also needs to be sturdy enough to carry all their belongings, and comfortable for them to wear. Look for one with wide shoulder straps, make sure they wear it on both shoulders, and adjust the straps so that the weight of all those books is supported evenly and securely.
Whether you’re homeschooling your kids permanently or temporarily (thanks Covid), or you’re just looking for somewhere for them to do their homework in the evenings, make sure they’re not sprawled on the sofa or the floor but have an environment that supports their back and joints. Their desk and chair need to be at the right height so they can sit with their back straight, feet flat on the floor, elbows at right angles and hips slightly open. An adjustable desk and chair can be a good choice so they can last your growing child. Make sure the top of any screen they’re working from is at eye level so they are looking straight ahead with their neck held softly. And get them to take regular breaks from the screen!
Why do kids grow out of everything so fast?! School shoes are one of the most annoying things to keep replacing because they’re expensive and you can’t get away with ones that are just a tiny bit off like you can with their other clothes. But it really is important to make sure their shoes fit correctly. Badly fitting shoes can damage the development of the foot and affect the way they walk – which can cause injuries in other areas of the leg, knee, hip… you name it. Get their feet measured regularly, choose shoes that are comfortable and easy to move around in, and ones with non-slip soles that can help reduce the likelihood of falls.
Good luck, parents!
Whatever questions and concerns you have about your child’s physical wellbeing, we’re always here to talk. Call us on 9838 3030 or email philipwoodphysiotherapy@gmail.com and we’ll do our best to answer any questions you have.
Posted by philipwoodphysio in General on January 27th, 2022
Throughout our lives, our joints experience a certain amount of stress and strain. We get injured, we heal, and the process repeats itself. Sometimes the body may not heal to its former glory and our movement modifies and becomes less efficient. The cycle continues. Over time, the load placed on our joints may become excessive and this may lead to the onset of a condition called osteoarthritis (OA). People often refer to this condition as ‘wear and tear’ of the joints.
Osteoarthritis is the most common form of arthritis, and the hip is the second most likely joint to be affected (just behind the knees). So, it’s worth knowing what to look out for and what you can do to help take care of your hips.
Osteoarthritis is a result of a gradual degeneration of the cartilage that lines the ends of bones that join to form joints. There is no one specific cause. Almost any joint in the body can develop osteoarthritis, but load-bearing joints (such as the knees, hips and spine) are the most susceptible.
One in ten people over the age of 65 will experience hip osteoarthritis, although it can develop from the age of 45 (it is highly unlikely, but not impossible, to develop earlier).
If you have a family history of osteoarthritis, have had a hip injury or hip function problems in the past, are overweight or have a job that involves long periods of standing or heavy lifting, then you are at increased risk of osteoarthritis.
Hip osteoarthritis thins the cartilage of the hip joint and makes the surfaces of the hip joint rougher. This can lead to pain and swelling in the area.
People with hip osteoarthritis often experience at least some of the following:
However, approximately 50% of patients with hip osteoarthritis do not have these symptoms, so any changes in your movement as you get older are worth getting checked out, just in case.
One of the most effective ways to treat osteoarthritis is with exercise. We can work with you to develop an exercise program that will strengthen the muscles around your hip, stabilise and protect the joint, increase your range of motion, improve your posture and reduce any additional strain on the joint.
We will also take a look at the physical activities you are doing day-to-day, and advise you how best to structure them so that you are keeping your hip moving but not overdoing it. It’s important to keep moving when you have osteoarthritis, but breaking up physical tasks into chunks rather than doing too much at once can help to reduce the pressure on your joints. There may also be insoles, walking aids or other forms of supportive equipment that we can recommend to take stress off your hip, as well as changes to your lifestyle and home/work set-up that may help.
Manual therapy and massage are also frequently used to reduce pain and increase movement.
When it comes to osteoarthritis of any kind, the sooner you get treatment, the better. In the worst-case scenario, hip osteoarthritis could require surgery or even a total hip replacement. So come and see us early before the pain gets too severe.
The sooner you start to look after your hips, the more you can reduce your risk of developing osteoarthritis. Here are a few things you can start doing right now:
If you have any questions about taking care of your joints as you get older, we are here to help! Call us on 9838 3030 or email philipwoodphysiotherapy@gmail.com and we can assess your current situation and advise you on how to move forward.
Posted by philipwoodphysio in General on December 7th, 2021
If you’re looking to introduce more exercise into your routine, you might be a bit confused by all the different exercises out there. Which ones should you be doing? We’ve created this guide to help you make sense of it all!
There are four main types of exercise that you need to know about:
Aerobic exercise has a lot of all-round health benefits, and everyone should aim for 150 minutes of moderate intensity or 75 minutes of high intensity aerobic exercise every week.
Some of the benefits of aerobic exercise include:
You can get aerobic exercise from walking, running, cycling, swimming, dancing or specific aerobics classes.
Strength training isn’t just for body builders – as we age, we all lose muscle mass, so it’s important to build it back up. Muscle strength is vital for a number of everyday tasks, like carrying shopping, picking up heavy objects, and even standing up from a chair or walking up stairs.
Strength training helps to:
Some examples of strength training include free weights, weight machines at the gym, resistance training, and body weight exercises (such as push-ups, pull-ups, planks and squats). It’s a good idea to get advice from a physiotherapist before you introduce a strength training routine, particularly if you have any health concerns.
Stretching is vital for reducing the risk of injury from other types of exercise, and can be a valuable part of injury recovery, but it also has a lot of benefits of its own.
Regular stretching lengthens your muscles, which helps to prevent muscle cramps and pain, muscle strains, joint pain, and falling. It also keeps you flexible, which increases your range of motion and enables you to do everyday activities like bending down to tie your shoes.
There are a huge number of different stretches you can do that all target different areas, so have a chat with us to figure out the best ones for you.
As you get older, the systems within your body that control your balance begin to break down. Balance exercises are important to help to reduce the risk of falls and keep you steady on your feet.
A physiotherapist will help you determine your current level of balance ability, which is really important for figuring out which exercises you need.
Exercises like standing on one foot, walking on uneven surfaces, leg lifts or standing knee lifts can help with balance, but your physio will recommend the ones that will best suit you and tell you how to do them safely.
We can help you with advice on the types of exercise that you need, particular exercises that you can do and the right techniques to get the most out of your routine (and avoid injuries). Give us a call on 9838 3030 or email catwood@bigpond.net.au and let’s get moving!
Posted by philipwoodphysio in General on October 28th, 2021
The terms Skier’s Thumb and Gamekeeper’s Thumb both refer to injury of a ligament at the base of the thumb. The ligament is called the ulnar collateral ligament (or UCL).
Whilst Gamekeeper’s Thumb refers to a chronic condition caused by repetitive stress to the UCL (think using a wrench or wringing out cloths), Skier’s Thumb is an acute injury, usually caused by a fall.
Skier’s Thumb usually occurs when a person falls on an outstretched hand whilst holding something – ski poles will do it, which is how the injury got its name. However, football, hockey, basketball and rugby can also be culprits. Falling from a bike or motorcycle is actually the most common cause, and even a firm handshake can sometimes be enough to rupture the UCL! The force of impact while the thumb is extended is what causes the damage.
Skier’s Thumb accounts for 86% of all injuries to the base of the thumb, so it’s a common problem.
If you’ve developed Skier’s Thumb, then you’re likely to experience the following:
How your injury is treated will depend very much on the severity. Mild injuries may only require stretching and pain relief techniques. More serious injuries might require immobilisation for a period, whilst very severe cases may need surgery.
When you come to see us, we’ll assess the damage and determine whether the ligaments have been torn or just stretched – and if they have been torn, to what degree.
Elevation and cold compresses can help to reduce swelling and bruising, and if necessary, we will apply a thumb cast to immobilise the joint while it heals.
Once the cast comes off, we can show you exercises to help build your strength and flexibility in the joint.
If you do require surgery, we will help you afterwards to regain the function in your thumb and grip, and to shorten your recovery time as much as possible.
If left untreated, damage to the UCL can lead to long-term weakness and joint instability. So, make sure you get it checked out!
If you’re a regular skier, sports player or (motor)bike rider, there are a few things you can do to reduce your risk of Skier’s Thumb:
If you’ve experienced any kind of sports injury, give us a call on 02 9838 3030 or email catwood@bigpond.net.au and we’ll help you figure out what’s going on.
Posted by philipwoodphysio in General on September 27th, 2021
Although they are most commonly associated with foot problems, “orthotics” is an umbrella term for a wide range of types of equipment that can be used to support rehabilitation from an injury or to prevent injury from occurring in the first place. So, what are the options, and how do you use them?
There are a broad variety of orthotics, and they can range from something as simple as an insole in a shoe to protect the foot, to more complex equipment like a back brace to stabilise the spine.
Orthotics are generally used in one of the following areas:
Orthotics can either be “off-the-shelf” standard items that are ready made and adjusted for the patient’s particular size – or custom-made, particularly in cases of more complex injuries or changes to multiple joint structures.
There are a few reasons that your physiotherapist might recommend the use of orthotics. Generally speaking, orthotics are designed to either stabilise a body part, or assist that body part in movement. For example, if a joint is not in a functional position, then orthotics may be used to help it to function better, recover and to prevent further injury during the recovery process.
Some conditions that might require orthotics include:
Orthotics can be incredibly valuable tools in your recovery, but only if they’re used correctly. There are a few key mistakes that people regularly make, so we want to help you avoid them!
It will probably take two to three weeks to get completely used to wearing your orthotics and, except in serious cases or unless your physiotherapist tells you differently, you will need to gradually build up the amount of time you wear them each day rather than wearing them full-time from the offset.
We know it can be a hassle to have to put that wrist support on every time you play sport, but it really is important. You need to wear the orthotics in the right
way, at the right time, for the right amount of time, or they may not work as effectively as they could. Your physiotherapist has given you those instructions for a reason, so it would be advised to follow them as best as possible.
Because it can be a hassle to keep putting them on, or because people don’t think they look particularly attractive, or because they might not be incredibly comfortable, many people are keen to ditch their orthotics as soon as possible. But just because the pain has subsided doesn’t mean the problem’s gone away. If you give up on them too soon, the problem might come back or get worse. So don’t put them away until your physiotherapist gives you the go-ahead.
When you’re experiencing pain, we’re happy to talk you through all the different treatment options available, including what types of orthotics might work for you alongside our hands-on and movement / exercise-based treatments (but only if needed of course!). Give us a call on 9838 3030 or email philipwoodphysiotherapy@gmail.com and we can discuss your choices.
Posted by philipwoodphysio in General on September 5th, 2021
Most people probably couldn’t tell you where the plantar fascia is, but pain in this area of the foot is quite a common issue that we treat. If you want to know exactly where your plantar fascia is and what you can do to look after it, or if you’ve got an unexplained pain in your foot that you want to understand, this might clear a few things up.
The plantar fascia is the thick band of tough tissue that connects your heel bone to your toes. When you push off with your foot to take a step, this band tightens to increase the arch height and create a lever to propel you forward.
This is a very common area to experience pain – and one in ten people will suffer from what we call ‘plantar fasciopathy’ at some point in their lifetime.
Plantar fasciopathy is an umbrella term for different problems that can impact the plantar fascia.
If the plantar fascia becomes acutely inflamed, this is a condition called plantar fasciitis (‘itis’ = inflammation in scientific talk). This is most common in runners, and accounts for around 10% of runner-related injuries. The repetitive movement of the foot in running, particularly when you run on hard surfaces, makes this band of tissue highly susceptible to overuse. New runners who try to do too much too soon, or those who suddenly change their running regime, can also excessively strain or tear the plantar fascia.
This is a degenerative condition, which is caused by the plantar fascia deteriorating under repetitive stress. This is almost like a second stage plantar fasciitis, where if you leave the initial symptoms untreated, the condition can progress to a chronic issue where degeneration of the tissues is the main feature. Any cause of a plantar fascia problem that develops from an acute to a chronic stage can fall under the label of plantar fasciosis. Just like running can cause fasciitis, it too can lead a person into fasciosis if left for too long. Other causes include being sedentary, overweight and regularly wearing high heels for prolonged periods. People who have excessively flat or arched feet are also at risk of developing these problems.
Whichever type of plantar fasciopathy you have, you are likely to experience similar symptoms. These include:
If the pain in your foot occurs shortly after a sudden increase in activity, then it’s very likely to be plantar fasciopathy, but let us take a look at you and we will be able to let you know exactly what is happening.
Plantar fasciopathy is most common in people aged between 45 and 65 and is slightly more common in women than men. But anyone can experience it at any time.
If left untreated, plantar fasciopathy can cause pain for a very long time (most cases last at least six months), and, because the pain can cause you to alter the way you walk, there is a chance of further, potentially more serious, damage being caused. So, it’s best to see a physiotherapist as soon as possible.
Some form of rest or alteration to your normal routine is important, particularly for plantar fasciitis, and we’re likely to tell you to take a temporary break from running or other sports that may lead to continued excessive load being placed on the tissues, and ultimately, delayed healing.
We can massage the arch of the foot and other areas of the body including anywhere from the low back to the foot, to help relieve the pain and restore some movement. There are also a number of stretches and strengthening exercises that we can work with you on to help rehabilitate the plantar fascia and any other underlying causes.
We may also recommend shoe inserts, orthotics or night splints to support the area while it recovers.
In the vast majority of cases, treatment and time will be enough to combat the issue. However, in more severe cases, we may explore options such as shock-wave therapy and various types of injection into the local area of tissue. We will always aim to follow a conservative approach before making use of more invasive techniques.
If you think you might be suffering from plantar fasciopathy, or you want to avoid experiencing it in future, give us a call on 9838 3030 or email philipwoodphysiotherapy@gmail.com to find out what we can do to help.
Posted by philipwoodphysio in General on August 22nd, 2021
We keep telling you to stretch before and after exercise, until you’re probably sick of hearing about it. But why? Well, there are a whole host of benefits to stretching, and they’re not just limited to exercise. Here are seven reasons to make sure that proper stretching is a regular part of your routine.
Stretching warms up your muscles, increasing the range of motion, so they are less likely to be torn or strained during exercise. You are also less likely to experience pain or discomfort after exercise with a thorough warm up and cool down.
Flexibility not only improves your performance but is good for your overall health. Increasing your flexibility will also help to delay decreased mobility as you age.
Tight muscles, especially in the chest, back and hips, can cause poor posture, which can lead to pain or injury. Stretching keeps your body in better alignment and improves your posture.
Your muscles tighten in response to physical and emotional stress, and many of us hold tension in our necks, shoulders and upper backs. Stretching these muscles helps to release the tension and helps you to relax. Stretching also provides an opportunity for a moment of mindfulness to calm your mind.
Stretching improves blood flow to your muscles and joints, which enables them to get more oxygen and nutrients.
A flexible joint can move through a wider range of motion with less energy, so stretching makes your body more energy efficient. By preparing your muscles for exercise through stretches, you are improving your performance.
As a great many headaches are caused by tension, releasing that tension through stretching can reduce the number of headaches you experience.
If you’re interested in which stretches will suit you and want help putting a program together to compliment your activity habits, give us a call on 9838 3030. We’d offer to do the warm up on your behalf, but that’d be a stretch! See what we did there?