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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.
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.