Archive for category Wellness

One of the newest trends that has been circulating in the area of rehabilitation is Blood Flow Restriction (BFR) Training.  This novel resistance training method allows the participant to achieve muscle size and strength improvements equivalent to using heavy/high load resistance training (65-80% 1RM) while using low/light load (20% 1RM) + blood flow restriction. (1RM means it is the maximum amount of weight that a person can possibly lift for only one repetition).

Blood flow restriction training utilises the application of an inflatable pneumatic cuff (blood pressure cuff) or wraps, around a limb to limit the amount of blood flow available to the exercising muscle. The goal is to fully occlude venous return of the exercising limb and restrict a certain percentage of arterial blood flow into the exercising limb. The theory is that through restricting the returning venous blood flow, you will create an environment of metabolic stress which may provide an improved capacity for muscular development, and improved functional strength.

For many years high-load resistance (65%-80% 1RM) has been recommended for rehabilitation and performance to produce strength and muscular development/muscle mass increase.  The issue in rehabilitation is when patients/clients/athletes are unable to perform these training loads to facilitate the necessary muscular development; these patients are at risk of developing chronic imbalances, weakness and pain due to being unable to make necessary change. Recently there has been very promising research to suggest that low load resistance exercise plus blood flow restriction may be the bridge to allow these patient to progress to high load resistance exercise.

Tennent et al. (2017) studied the impact of BFR + Low Load exercise vs. Low Load exercise on post operative knee arthroscopy patients, the results showed a significant increase in quadriceps development in the BFR + Low Load exercise group compared to the Low Load exercise control group. Giles et al. (2017) Compared low load with BFR vs. with standard quadriceps strengthening.  Low Load + BFR produced greater reduction in pain with daily living at 8 weeks post intervention in people with patellofemoral knee Pain. The subgroup with painful resisted knee extension had larger improvements in quadriceps strength from BFR training.

There are several other articles and research papers that support the use of blood flow restriction training in musculoskeletal rehabilitation – one of the most comprehensive articles is a systematic review of 20 articles published in 2017.  The conclusion of the systematic review is that “Compared with low-load training, low-load BFR training is more effective, tolerable and therefore a potential clinical rehabilitation tool.”

This may be the future of rehabilitation, or it may be a fad that comes and goes, I guess we will have to wait and see.

It can be easy to view hunger as a bad thing — and while it’s certainly an inconvenient feeling — it’s as innate as the need to yawn or go to the bathroom. In fact, hunger is a crucial biological signal. The autonomic nervous (ANS) system consists of the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). While the SNS controls the body’s response to threats (e.g., the “fight-or-flight” response), the PNS is the body’s counterbalance and returns the body back to a state of calm.

Our bodies want and need to spend some time in “rest and digest” mode for the ANS and SNS to function properly. During this time, blood pressure lowers, heart rate decreases and gastrointestinal peristalsis increases so you can absorb and digest nutrients and produce energy stores for the future.

As a result, you shouldn’t feel the need to eat around the clock. Many people feel their best when eating smaller meals more often. However, if you find yourself feeling hungry all the time it could be due to one of the following reasons:

YOU’RE NOT EATING ENOUGH PROTEIN OR FIBRE

We need all of the macronutrients (protein, carbs and fat) for different reasons, and not all calories will have the same impact on satiety. While carbohydrates are great for providing quick energy, protein, fat and fiber are important for sustaining that energy. A study published in Nutrition Journal found high-protein snacks led to reduced hunger and kept participants satiated for longer. It is generally regarded that foods high in protein and fiber are most effective at generating satiety due to the breakdown and release of nutrients from these foods.

YOU’RE NOT EATING ENOUGH

Whether you’re reducing calories for weight loss, have a fast metabolism or are very active, you may feel constantly hungry if you’re not eating enough to sustain your biological needs. True hunger is a sign from the body that it needs more energy to function, and it doesn’t always have to be a growling or rumbling stomach. Hunger can also manifest as fatigue, the inability to concentrate, feeling dizzy or always thinking about food. Try tuning into your body’s natural hunger cues and consult with a registered dietitian who can help review your diet and lifestyle and come up with a plan to meet your needs

YOU’RE DISTRACTED WHEN EATING

Given hectic schedules, you might find you’re eating while walking, driving or scrolling on your phone. However, if all of your meals are rushed, the body has a harder time recognizing fullness. In a study comparing distracted eaters to non-distracted ones, the non-distracted participants reported a reduction in their desire to finish their entire plate of food. In contrast, distracted participants maintained a desire to eat everything on their plate, which may be a contributing factor to overeating. Not only can mindful eating help you feel satiated, but it has also been linked to reduced food cravings and emotional eating.

YOU’RE NOT SLEEPING ENOUGH

Sleep plays a significant role in regulating hormones, which may contribute to increased feelings of hunger. Short sleep duration is linked with elevated levels of ghrelin, a hormone that stimulates appetite, and decreased levels of leptin, a satiety hormone. That means when you’re short on sleep you’re more likely to feel hungrier and crave sugary foods. Focus on creating healthy sleep habits including avoiding alcohol and heavy dinners before bed and leaving gadgets like your phone or laptop in another room.

The Benefits of Stretching Inside & Outside the Gym

Stretching is definitely one of those things that’s easily overlooked when it comes to working out (or ever). Maybe it’s because it only takes a few minutes so you easily brush it off. Or maybe it’s because you don’t “see” the results of stretching that you don’t take it seriously enough. Knowing the benefits of stretching can help you better understand why stretching is important to your daily life.

Stretching is typically associated with flexibility. Indeed, stretching is an important tool for injury prevention by keeping joints and muscles in tip-top shape. However, it actually serves so much more. Stretching can improve posture, boost energy and increase your blood flow.

Is stretching necessary?

Yes. Not only is stretching necessary during exercise but also throughout the work day when you find yourself sitting for an extended amount of time. During or post-workout stretching helps to boost muscle health and strengthen joints.

Whether you’re working, travelling or lounging at home, we often sit for long periods of time. Unfortunately, this can cause your glutes to weaken along with other muscles and joints, resulting in an over-stressed feeling (such as in the lower back or knees). Make stretch breaks an essential part of your daily routine.

The benefits of stretching

Make stretching at the gym a part of your strength training regimen. Lifting weights causes the muscles to shorten; so stretching during and after a workout is necessary to lengthen the muscles. Stretching post-workout also gives muscles time to relax and reduce soreness.

When you’re not at the gym, stretching helps improve posture by lengthening tight muscles (often compromised by using computers and Smartphones). Keep your spine in alignment by stretching hunched shoulders, chest and lower back muscles.

If you find yourself getting sleepy or losing focus while sitting for a long time, it’s time to get up and stretch. Stretching helps to boost energy by getting the blood flowing and improving concentration.

A shorter stretching session can recharge the body; calm the mind while improving flexibility.  Longer sessions such as a Pilates or yoga classes may reduce tension and stress. Incorporating both of these into your weekly routine assists the body physically and mentally.

When to stretch

Often people confuse stretching with warming up. Muscles should be warmed up by walking or riding a bike for 5 to 10 minutes or lifting light weights for a few sets – this warm up serves the entire body by increasing blood flow and oxygen to the muscles.

Stretching should form part of each area of your workout where you focus on stretching each body part as you’re training. For example, between exercises during a leg workout, concentrate on stretching the leg muscles. After your workout, spend 5-10 minutes stretching your entire body.

As part of your daily routine, stretch your hip flexors, neck and shoulders—this is a great way to wake up tight muscles and increase energy.

Tips for stretching

Hold each stretch when you first feel resistance, then inhale and exhale as you stretch deeper. If a stretch seems too tough to do, modify and adjust your position by performing the same stretch standing up or sitting down.

Neck, shoulders, lower back, hips, thighs and calves are the major muscle groups which benefit from stretching. Keep the following tips in mind:

• Hold each stretch about 30 seconds
• Stretch both sides
• Don’t bouncing
• Breath, exhale moving into a stretch and inhale as you hold the stretch

It can be difficult to know which exercise is the right exercise for a particular body part, so why not choose exercises that work lots of muscles at once? We’ve chosen three of our favourite all-body exercises and will break them down for you here:

Walking and running

A classic! An oldie, but a goodie, walking or running is a great all over body exercise. It works lower and upper leg, your buttocks, core, and even your arms! If you’re not much of a mover, start small with 15-minute walks, and build it up over time. Once you’re happily walking 30 minutes, start doing intervals, like running for 30-seconds and walking for two minutes (or more). Over time, increase your running time, decrease your walking time and soon enough you’ll be jogging for 30-minutes flat! Runners – interval training is great to mix up your training too. Try running at 90% effort for a minute, and then jogging for a minute. Play around with your run/jog times depending on your fitness and goals.

Squats

These are a very popular exercise, and for good reason. These strengthen your lower body and back. Start with no added weights to ensure you have good technique. Stand with feet shoulder width apart. Keeping your back straight, push your bottom outwards to mimic sitting in a chair – try to keep your weight through your big and little toes, and your heels. When your thighs are parallel with the ground, return to the start position giving your buttocks a squeeze on the way back up. Keep your knees over your toes (which should point forward) – don’t let your knees waver in or out! A good progression is to add weight when you are ready; start with 1-2kg in each hand (or use bottles of water or books in shopping bags!) and work your way up! Eventually you can add weighted arm movements during or after your squat to get that whole-body work out. You can also do squats while brushing your teeth or waiting for the kettle to boil!

Box Jumps or step ups

This is another lower body exercise but is also a great calorie burner and really engages the whole body to perform. You need a box (we strongly advise against cardboard ones!) or a strong raised surface that will take your weight with no issues (like a step/platform). Jump up onto the box, landing with both feet and raise to a standing position. Then jump back down and repeat. Start slow and low and build up to faster and higher jumps. Of course, if you aren’t quite at jumping yet, or you have any lower body injuries or heart problems, try stepping up and down to start. Try not to let your weight shift side-to-side too much as you step up. Start by doing 3 x 30secs, building up to 3 x 1-minute sets. Or try 3 x 10 jumps, building up to more as you progress. Make sure your knees and toes point forward, and if in doubt, start small!

If you are new to all this, come and speak to us, your local physiotherapist, so we can assess your movement and highlight any areas you may need to work on before getting into full body workouts. Also, if you have any type of heart problem, disease, disorder, or are holding any injuries, come and see us first so that we can make sure you are doing the right exercises for you!

An apple a day keeps the doctor away… We’ve all heard this phrase. Well how good would it be if getting a regular massage was also good for your health? Look no further and read on! We have some insight into how massage can have a positive effect on your mood, and overall well-being.

When we are treated by a massage therapist, their simple touch starts off a whole chain of activity in our nervous system, changing the levels of different types of chemicals in the body which ultimately results in you feeling good, relaxed, and ready to take on the world again. The chemicals we refer to are your stress hormones and happy hormones.

Stress hormones

Stress hormones include Adrenaline, Noradrenaline, and Cortisol. Don’t worry if you haven’t heard of them – these chemicals are basically responsible for activating your fight-or-flight response. They’re your body’s natural mechanism for dealing with danger and stressful situations.

Having these chemicals is good, but if they flow around the body for too long, it can be detrimental to your health, leading to anxiety, increased blood pressure, a lowered immune system and much more. If you’re the kind of person who is regularly stressed in life, the good news is that massage has been shown to lower the amount of circulating stress hormones (think about the fight-or-flight response being reversed or switched off), reducing the risk of long-term complications from having your body in a constantly heightened state.

Happy hormones

Happy hormones include Serotonin, Dopamine, Endorphins and Oxytocin. These chemicals have many roles to play, but important roles include regulating mood, appetite, focus, and the body’s ability to make you feel generally positive and happy. So, it makes sense that we want plenty of these hormones regularly being pumped around the body. Good news again… Massage, or even just the touch of another person has been shown to increase levels of these hormones, making you feel good, focused and productive, and generally a lovely, happy person to be around.

Pain has been a huge topic for discussion for a long time now. Nearly everyone feels it (I say ‘nearly’ because there is actually a very small minority of people with a special condition that does not allow them to feel pain), and it varies in character and severity depending on what part of the body is implicated. And for the most part, none of us like being in pain. When we feel pain, normally the first thing we do is to look for a way out of it (of course a small minority just ignore it!). It’s a bit of a minefield knowing where to go for good pain relief. Some of us like a quick fix, others are more interested in fixing the problem long term by putting in the hours.

When it comes to the body, we usually feel pain because our body is sending us a signal to let us know something is not quite right, it might be simple muscle imbalance or joint restriction, which is leading us to walk or run differently. Or it might be something more serious like a tear of a muscle or tendon, or a problem with an organ deep inside the body. The list of causes is long and complex.

Now once we have pain, we want to know how to get rid of it. A lot of us turn to the experts (i.e. manual therapists such as your local physiotherapist, and other professionals like doctors), and some of us like to self-diagnose using www.DrInternet.com (do this at your peril!).

So, what is out there to help us relieve our pain? Some of the most common and well-known forms of pain relief include manual therapy, use of temperature, and numerous medications – you’ll find a brief overview of each below:

Manual therapy

We humans have been using our hands to treat the body for a very, very, very long time! If you walk into a clinic in pain, be it with a swollen ankle or the inability to lift your arm above your head, your therapist will get to work on you using a whole host of techniques (after they have carefully and correctly diagnosed you of course!). Soft tissue massage and release techniques are widely used in the management of musculoskeletal pain, and evidence suggests you aren’t wasting your time by getting the help of your local therapist. Your therapist may also utilise other techniques, including joint mobilisation and manipulation to correct your problem and to help get your pain lowered and under control. Usually you will also be given some form of flexibility or strengthening exercise to perform between treatment sessions to support what happens in the treatment room.

Heat and cold therapy

If you’ve hurt yourself in the past, there is a good chance you’ve tried some form of treatment relating to temperature to help relieve the pain. It’s difficult to know whether it’s best to use heat or cold therapy, but the following principles are pretty safe to follow. Cold therapy can help to reduce pain, blood flow, swelling, muscle spasm, and inflammation. Heat therapy can help to relieve pain, increase blood flow, and tissue elasticity. Although more evidence is needed to support the use of these therapies in certain scenarios, it may help, so it’s worth getting the advice from your local physiotherapist for the best route ahead.

Medication

There are countless medications on the market that can help with pain relief, broadly called analgesics. Without getting too complicated, they can generally be split into non-opioid and opioid analgesics. Non-opioid analgesics include your well known and easily accessible medications such as aspirin, paracetamol, and anti-inflammatories (such as Ibuprofen) – these are generally good for the control of musculoskeletal pain. Opioid analgesics are there for cases of more severe pain, and include codeine, tramadol and morphine (you won’t be able to get these ones over-the-counter though!). Remember it’s always safest to consult a medical professional before using any form of medication.

Ultimately, if you are injured or in pain, we advise you to book a consultation with us so we can talk through your problem, assess you thoroughly, and then advise the best course of action for you. Our aim is to help get you out of pain and moving well again! Say ‘au revoir’ to pain! 🙂

The concept that the human body is like a chain has been around for a long time. The body is a complex network of systems that all work together to allow us to move and do the things we like to do. When referring to movement, most people straight away think of muscles, bones and joints. However, there are a whole host of structures required to function together in order to produce movement.

The musculoskeletal system is primarily associated with movement. From head to toe, our bones are joined at various points called joints, which are held together by strong structures called ligaments. Muscles then attach to bones via tendons and the muscles exert forces on the bones, which basically causes a joint to move. But, without blood and electrical stimulation, the muscles themselves cannot function to exert that force on the bones – so the circulatory system (which carries the blood around the body) and neurological system (where nerve impulses travel around the body) play just as important roles. Of course, the overall picture is much more complex than this, but you can see how you need lots of different elements to work together so our bodies can do what they have evolved to do – MOVE!

Humans are often referred to as bipedal, which means we walk upright on two feet. Other animals that do this are birds (when they are walking and not flying of course) and apes (although not all the time). Even cockroaches and some lizards sometimes move bipedally (usually when running at full speed), and of course, our native Kangaroos hop and jump in the same fashion. Think back millions of years to Mr T. Rex, who also walked around on his two back legs – it has been around a long time!

Unless we move around on our hands and knees (which we don’t tend to do much after learning to walk from a young age), our main contact points with the Earth are our feet. And once we have learned to hold that upright posture, our body acts as a chain from feet to head to allow us to function as humans – get up, go to work, drive, play sports, eat our meals, and so on… If something goes wrong somewhere in that chain of muscles, bones, joints and systems, then it can lead to the whole or parts of the chain becoming dysfunctional. And when we have dysfunction in the body, it quite often leads to pain.

For example, we see a lot of flat feet or collapsed foot arches at Philip Wood Physiotherapy – this means your feet tend to roll in. Now because the foot bone’s connected to the leg bone, and the leg bone’s connected to the thigh bone (sing along!), the flatness of your feet directly affects what is going on above in the ankle, knee and thigh. The leg and thigh bones must compensate for the lack of foot arch, which will commonly mean the knees fall inwards and you may end up with a case of knock knees. Flat feet may not cause pain in the feet themselves, but it’s very possible that knee or hip pain (areas further along the chain of the body) could be caused by such a problem. However just remember that many people who have flat feet have no pain whatsoever, so just because you have flatter feet than your friend, it doesn’t mean you are going to get pain. It just means you may be more susceptible to certain conditions because of the extra stress on the body’s structures (e.g. muscles, ligaments, joint surfaces) due to the compensations it has had to make. The body will compensate well for you, but there is always a point where the body will start to tell you it needs some help. Pain is usually the first sign of this!

Often manual therapy – soft tissue release, joint mobilisation/manipulation – and some form of strengthening exercises will get the body back on track to reconnecting the chain to its former glory. In the case of flat feet, you may need some form of orthotic in your shoe too. It’s at this point where you start to feel better and can get back to playing your sport, or even just getting in the car to drive to work without being in pain. All the elements start to function together again, the body can move without, or at least with less, compensation, and that equals a much happier you.

So, if you think you have a little kink in your chain, book in with your local physiotherapist for an assessment, treatment, and some expert advice on how to manage your problem.

Numbness or lack of sensation is generally caused by pressure on a nerve but there are many other possible reasons for this problem. Once pressure is taken off the nerve, function normally resumes. A more severe case is when nerves are pinched by a bony spur or herniated disc of the spine, which can trigger a medical emergency. The occasional bout of numbness is a harmless event however chronic numbness can be symptomatic of some other underlying disorders such as Diabetes, Multiple Sclerosis, etc. So, if you are experiencing this sensation frequently it would be wise to get it checked out soon and you can start by seeing your Physiotherapist.

Symptoms

Numbness, tingling and pins and needles are abnormal sensations that may occur anywhere in the body. They are often felt in fingers, hands, feet, arms and legs. There are several different causes for experiencing such abnormal sensations. With regards to the spine, an injury to a nerve in your neck may cause feelings of numbness anywhere along your arm or hand, whereas, an injury in the lower back region can cause numbness or tingling in your leg.

Some common causes of numbness are:

• Herniated disc of the spine
• Pressure on peripheral nerves in the elbow for example or in the wrist (Carpal Tunnel Syndrome)
• Shingles
• Lack of blood supply which is quite common in the foot
• Lack of Vitamin D
• Abnormal levels of calcium, potassium or sodium in your body
• Radiation therapy
• Stroke
• Underactive thyroid

Treatment

Treatment depends on the cause of your numbness. Our Physiotherapists have a great deal of specific clinical experience in the diagnosis and management of nerve related injuries.

Diagnosis of a nerve injury is made by taking a detailed history and carrying out a comprehensive objective examination. Depending on the findings, we may recommend further testing, such as a nerve conduction test to confirm the presence of a pinched nerve and to determine the extent of the nerve injury.

If Physiotherapy treatment is determined to be appropriate, the range of approaches may include (but is not limited to) the following:

• Manipulation
• Mobilisation
• Stretches
• Massage
• Modification of duties

Our physiotherapists will use a variety of evidence-based therapies and treatments to help reduce your numbness, improve your sensation and get you back functioning fully as soon as possible.

Nerve compressions can be extremely problematic if left untreated. It is therefore vital that you seek advice from your Physiotherapist or GP as early intervention is key to full return of function.

Dysfunction in the sacroiliac joint or SIJ (a large joint in your lower back connecting your sacrum to your pelvis) can sometimes cause lower back and/or leg pain. Dysfunction of this joint basically means that it is not operating normally.

For decades, the sacroiliac joint was suspected as a common cause of low back and/or leg pain, although difficulty in accurate diagnostic testing has made this difficult to substantiate. Today it is estimated that the SIJ is responsible for 15% to 30% of lower back pain cases.¹

The primary mechanisms of SIJ dysfunction include:

• Too much movement in the SIJ can cause the pelvis to feel unstable, leading to pain. Pain from too much motion is typically felt in the lower back and/or hip and may radiate into the groin area.
• Not enough movement can cause muscle tension, pain, and may inhibit mobility. Pain is typically felt on one side of the low back or buttocks and can radiate down the back of the leg like sciatica pain.

SIJ dysfunction is more common in young and middle-aged women. Women who are pregnant or have recently given birth may also be more susceptible to SIJ pain.

Physiotherapy diagnosis for SIJ dysfunction uses a variety of orthopaedic provocation tests to ensure that the SIJ is the real cause of the pain.

Initial treatment for SIJ pain dysfunction includes:

• Brief rest period. A rest period of 1 to 2 days may be advised. Resting for longer than a couple days is not recommended, as doing so may worsen stiffness and cause increased pain and generalised weakness.
• Applying ice or heat. Ice applied to the low back and pelvis can reduce inflammation and alleviate pain and discomfort. Later on, heat applied around the joint may help relieve pain by reducing muscle tension or spasms.
• Improving core stability.
• Manual manipulation. Manual manipulation provided can be highly effective if sacroiliac joint pain is caused by too little movement. This therapy consists of physical manipulation applied to the SIJ and lower back region with the goal of restoring normal movement in the joints.
• Supports or braces. When the SIJ is moving too much, a pelvic brace can be wrapped around the waist and pulled snugly to stabilise the area. A pelvic brace is about the size of a wide belt and can be helpful when the joint is inflamed and painful.

There is no single approach to managing SI joint pain that will work for everyone. A combination of treatment as determined by your Physiotherapist is usually necessary for effective pain relief.

It’s true – exercise boosts your mood. Studies show that a brisk walk is just as effective as antidepressants in mild to moderate cases of depression, releasing feel-good endorphins while reducing stress and anxiety. So, for positive mental health, walking’s an absolute must.

Begin in a full push-up position, palms aligned under shoulders.

• Place left knee on the floor near shoulder with left heel by right hip
• Lower down to forearms and bring right leg down with the top of the foot on the floor (not shown)
• Keep chest lifted to the wall in front of you, gazing down
• If you’re more flexible, bring chest down to floor and extend arms in front of you
• Pull navel in toward spine and tighten your pelvic-floor muscles; contract right side of glutes
• Curl right toes under while pressing ball of foot into the floor, pushing through your heel
• Bend knee to floor and release; do 5 reps total, then switch sides and repeat