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Posted by philipwoodphysio in Health Tips on June 1st, 2016
Did you know that from the age of 30, we start to lose 3 to 5% of our muscle mass? Fortunately, we can do something about it!
Muscle strength isn’t about obtaining big muscles but rather, about an improvement in function. Research has shown that muscle strength is important for bone health, balance and falls prevention and helps to manage blood pressure, blood sugar, cholesterol levels, heart disease and type 2 diabetes. Muscle strength can even improve brain function! The good news is that it’s never too late to get started.
The easiest way to gain muscle strength is with high intensity interval training. This means working out what is the maximum amount of weight you can lift in one go and then working out the weight that’s 80% or more of this maximum. Aim for 2 to 3 sets of 8 to 12 repetitions, up to 3 times a week. Once it starts to feel easy to lift, you can increase the weight amount.
To make things more challenging, you can change your velocity, intensity or add high impact movements like jumping.
Contact us for a full assessment to see how we can help you start your journey towards improved strength and an improved quality of life.
Source: http:www.abc.net.au/news/201+-05-27/strength-training-in-old-age-benefits-muscle-mass-ageing/7396464
Posted by philipwoodphysio in Health Tips on March 10th, 2016
Preventive health is sometimes an underexposed aspect of the healthcare system. Any program or intervention that can improve your current physical and emotional health will in the long run decrease the possibility of incurring an injury or illness. Many aspects of today’s society are detrimental to our physical health. We live in communities where travel occurs by automobile, rather than on foot or by bicycle. We spend increasing hours at sedentary jobs operating computers or automated equipment. Our food is increasingly processed and preserved.
Overall, this leaves Australian residents in poorer physical health. As well, our children are demonstrating shocking trends toward increasing levels of obesity and time spent at television and computer screens, rather than participating in healthy levels of physical activity. As a result, diseases of lifestyle such as diabetes, cardiovascular disease and hypertension are also on the increase.
However, the solutions to these problems are within our grasp.
Physiotherapists know how to help those who have sustained impairments because we understand the processes that initially caused them at the start. Whether it’s a, sports injury, neuropathy, overuse or anything else that may cause impairment, physiotherapists can offer advice and guidance on how to avoid these root causes of disability. We can be leaders in prevention.
Individuals who hope to improve their level of physical health can make very large improvements with very small changes to their lifestyle. For example, research suggests that for overweight individuals, a decrease as small as 5–10 per cent of body mass can significantly improve health in terms of blood pressure, blood glucose, levels of pain and cardiac function.
Increased physical activity levels in conjunction with proper nutrition are the recurring themes in management of these “lifestyle-related” ailments. Better still, prevent such illnesses by incorporating a healthy level of physical activity into your lifestyle, before the problem occurs.
Physiotherapy offers several preventive health programs to help you get started, which may include:
The secret of the achievement of a healthy physical state is in the prevention, everybody knows that prevention is better than cure according to popular wisdom. Talk to your physiotherapist about what you can do to prevent and treat a variety of health problems related to your family history, living or work environment, and lifestyle activities.
Posted by philipwoodphysio in Health Tips on February 24th, 2016
Hamstring strains happen when any of your hamstrings muscles or its tendons is stretched beyond what it can withstand or torn when substantial stretching of the muscle occurs. Hamstring strains are fairly common in sports activities requiring the athlete to forcefully run or jump. A hamstring strain is also called a pulled hamstring or hamstring tear.
An inflamed hamstring tendon is called hamstring tendonitis. Your hamstrings or hamstring muscles are located at the back of your thigh. You have three hamstring muscles. Together, they help bend your knees as you lie face-down; lift your foot toward your back (without bending your hip); and help you walk normally.
Hamstring strain occurs when any of your hamstrings or its tendon is overstretched, overused, or overexerted during a sports or recreational activity such as sprinting, kicking or jumping. Exercising improperly, such as increasing the duration or intensity of your workout too much or too soon, may also lead to hamstring strains. Physiotherapy Treatment Options for Hamstring Strains
Depending on the severity of your hamstring strain, you may be receiving a combination of the following;
With appropriate management, patients with minor hamstring strains can usually recover in one to three weeks. With larger tears, recovery may take four to six weeks or longer depending on the severity. In cases of a complete rupture of the hamstring muscle, surgery may be considered with intensive rehabilitation to follow. Return to sport or activity may then take 6 months or longer.
Posted by philipwoodphysio in Health Tips on February 3rd, 2016
Posture is the position in which we hold our bodies while standing, sitting, or lying down. Good posture is the correct alignment of body parts supported by the right amount of muscle tension against gravity. Without posture and the muscles that control it, we would simply fall to the ground. Normally, we do not consciously maintain normal posture. Instead, certain muscles do it for us, and we don’t even have to think about it.
Good posture helps us stand, walk, sit, and lie in positions that place the least strain on supporting muscles and ligaments during movement and weight-bearing activities. Correct posture:
Most postures can be sustained for a short time however certain sitting or standing postures can place increased pressures on discs. Prolonged periods in these postures can cause adaptive shortening of various tissues. This may be associated with musculoskeletal discomfort and dysfunction in some people. Physiotherapists are trained in the assessment of posture and ergonomics and can assist in managing postural problems.
Muscle tightness, resulting from prolonged postures and associated pre-existing characteristics, can lead to changes in pressure distribution over joint surfaces and may lead to degeneration. Poor prolonged posture will also result in weakening of postural muscles making it increasingly difficult to attain better posture.
A physiotherapist can help and will begin by conducting a thorough assessment of the patient’s posture. This can include:
Physiotherapists may use pressure biofeedback units or real time ultrasound to assess and facilitate the function of these muscles. This method can be successful in treating posture-related neck and back pain. Other useful physiotherapy techniques include postural taping and education on postural awareness at work, home and during recreation. Physiotherapists will also use hands on techniques to treat joint problems by specific joint mobilisation and manipulation.
Physiotherapists can visit worksites to assess the patient’s working posture and physical demands of the job and to provide advice and modifications where necessary.
By seeking the advice and treatment of physiotherapists in the management of postural conditions, patients can experience significant improvements in their pain and functional capacity and prevent recurrence of the problem.
To maintain proper posture, you need to have adequate muscle flexibility and strength, normal joint motion in the spine and other body regions, as well as efficient postural muscles that are balanced on both sides of the spine. In addition, you must recognize your postural habits at home and in the workplace and work to correct them, if necessary. By putting this knowledge into practice you can prevent the anatomical changes that can develop if poor posture is left uncorrected.
Posted by philipwoodphysio in Health Tips, Physiotherapy on October 28th, 2015
Traditionally, pregnant women were instructed to reduce exercise and activity levels for the duration of the pregnancy and immediately post-partum.
Recent evidence suggests however that regular physical activity provides many health and social benefits and may also help manage some symptoms of pregnancy. Unless you have complications, it should be possible to enjoy some level of physical activity throughout most of your pregnancy.
Consult with your doctor, physiotherapist or health care professional before starting any new exercise program. While exercise during pregnancy is usually encouraged, under some circumstances exercise can be detrimental to both the expecting mother and the growing foetus.
You must stop exercising immediately if you experience;
Posted by philipwoodphysio in Health Tips, Physiotherapy on October 28th, 2015
Research has shown that participation in light intensity activities resulted in reduced blood sugar levels and a decreased waist circumference. Those people who interrupted their sitting time more frequently had a better health profile.
Here are some simple ideas:
Any form of movement of the body can be seen as an opportunity for improving health, not as a time-wasting inconvenience.
Make a habit of walking or cycling instead of using the car, or do things yourself instead of using labour-saving machines.
You can accumulate your 30 minutes (or more) throughout the day by combining a few shorter sessions of activity of around 10 to 15 minutes each.
This step does not replace Steps 1-3. Rather it adds an extra level for those who are able, and wish, to achieve greater health and fitness benefits.
Posted by philipwoodphysio in Health Tips on August 13th, 2015
Strapping (often called Taping) is the use of adhesive bandage to support an injured body part, to limit pain or restrict range of motion. Although taping is widely used in the community, particularly in the sporting arena, there is mixed scientific evidence concerning its benefits.
Without a doubt however, taping has a number of potential uses. It may be used in injury prevention, biomechanical alignment, pain management, or for postural correction. Taping may also enhance proprioceptive feedback or awareness from the joint – for example if a taped ankle begins to roll in, the tape will provide feedback to the brain to contract the appropriate muscles and prevent the ankle rolling.
Care should be taken when using tape where there is:
It is important to see a physiotherapist to establish effective strapping techniques that will give maximum benefit and support.
Posted by philipwoodphysio in Health Tips on August 13th, 2015
If you have fallen or are at risk of falling there are things you can do!
A visit to your GP is a good start to identify your risk factors and work out a management plan. He/she will be able to refer you to appropriate health professionals e.g. an occupational therapist to assess your home environment.
There is strong evidence to suggest that physical activity acts as a preventative measure against falls. A physiotherapist will be able to assess your balance, mobility and strength, and prescribe an appropriate exercise plan. A physiotherapist can also advise you on mobility aids if required.
Posted by philipwoodphysio in Health Tips on August 12th, 2015
The pelvic floor muscles are a small but very important group of muscles, particularly in women. They lie deep inside the pelvis and act to support the pelvic organs and control continence. Pelvic floor muscles can be weakened by pregnancy and childbirth, continual constipation, persistent heavy lifting, a chronic cough, being overweight, age or lack of general fitness.
IT IS VERY IMPORTANT THEN THAT ALL WOMEN EXERCISE THEIR PELVIC FLOOR EVERY DAY.
Women with stress incontinence; that is, those who regularly lose urine when coughing, sneezing or exercising, should especially benefit from these exercises.
For pregnant women, these exercises help the body cope with the increasing weight of the baby. Healthy, fit muscles pre-natally will recover more readily after the birth.
As women grow older it is important to keep the pelvic floor muscles strong because at menopause the muscles change and may weaken. A pelvic floor exercise routine helps to minimise the effects of menopause on pelvic support and bladder control.
Pelvic floor exercises may also be useful in conjunction with a bladder training program aimed at improving bladder control in people who experience urge incontinence.
To begin, lie on your back with your knees bent and your feet supported but apart.
Posted by philipwoodphysio in Health Tips on August 11th, 2015
Heat is a good choice for chronic pain. Chronic pain is pain that lasts longer than the expected time frame for healing. Chronic pain may be associated with joint stiffness, muscle aches and spasm. It may be the result of an acute injury which has not healed properly, or as a result of an overuse injury.
Heat therapy works by increasing circulation to the area, drawing extra nutrients and oxygen to assist in the healing process.
Heat may be applied in many forms. Moist heat is generally most desirable. A microwave hot pack is ideal. Allow 20 minutes application for the heat to penetrate.
Ice is always the most appropriate choice for an acute injury. An acute injury is one which occurs suddenly and often traumatically, possibly the result of an impact or fall. Acute injuries will usually cause pain, tenderness, swelling and inflammation.
The use of ice in the first 48-72 hours following an injury will limit internal bleeding at the injured site and reduce pain and inflammation.
Ice therapy may also be helpful in treating some chronic conditions, for example a sports player with a chronic ankle injury may wish to ice his ankle following a game to reduce inflammation.
Ice should be used for 10–15 minutes every 2 hours and then removed to allow the skin or affected area to return to a normal temperature before it is reapplied. Ice therapy should be continued for the first 48-72 hours.
Posted by philipwoodphysio in Health Tips on August 11th, 2015
Cardiovascular fitness is the ability of the body to generate energy through the circulation of blood and oxygen to the muscles of the body. Exercise increases the strength and endurance of the heart, allowing more blood to be pumped to the muscles whilst increasing oxygen distribution to the tissues of the body.
Cardiovascular fitness reduces, amongst other conditions, the incidence of heart disease and type 2 diabetes and is important for a sense of overall physical and mental wellbeing.
The American College of Sports Medicine recommends the following guidelines.
F: Frequency: 3 – 5 times per week
I: Intensity: 50-85% of your maximum heart rate (HRmax). A rough method for working out your maximum heart rate is 220 – your age. For example, to work out 65% HRmax if you are 40 years old: (220-40)*0.65=117 beats per minute. A simpler method is to use the ‘talk test’ where you maintain an intensity where you can talk, but not sing.
T: Time: 20 – 60 minutes
T: Type: Continuous exercise involving large muscle groups e.g. walking, running, swimming or bike riding.
Muscle strengthening and flexibility are also important components to your exercise regime. A physiotherapist can help tailor a fitness program specific to your needs.
Posted by philipwoodphysio in Health Tips on August 11th, 2015
Gait analysis is the assessment of the way we walk or run. A “normal” gait pattern is important because it allows us to move efficiently, with minimal energy costs. An “abnormal” gait pattern may be the result of compensating for an underlying disease e.g. stroke, or may be the result of certain symptoms, e.g. plantar fasciitis or low back pain
The gait cycle consists of a stance phase, where the foot is in contact with the ground, and a swing phase, where it is not. Abnormalities in the gait pattern may occur in either or both of these phases.
A physiotherapist can observe your gait and determine any abnormalities and their causes. They can then prescribe exercises and treatments to correct these problems. Where appropriate, they can advise on correct footwear and orthotics.