Archive for category Wellness

With the AFL finals being played this week, we are likely to see some intense physical clashes as clubs compete for the 2018 Premiership. At this time of year, many of our local competitions are also wrapping up & the footy at these levels is often just as intense.

Each year the AFL releases data on the seasons injuries;

• The Hip/Groin/Thigh is the most commonly injured area (29% of all new injuries), with hamstring strains accounting 14% of all new injuries
• Injuries to the Hip/Groin/Thigh account for 34.9 (22%) missed games, with hamstrings accounting for 19.1 (12%)
• Shin/ankle/foot is also commonly injured and accounts for 26% of all new injuries. These injuries account for 42.4 (27%) of games missed
• Knee injuries, whilst only accounting for 5.3 (14%) of injuries account for a significant number of games missed (37.4 games or 24%)
• Lower limb injuries account for 68% of all injuries
• Many of the remaining injuries are thought to be secondary to contact, for example fractures of the forearm, wrist and hand
• Concussions have been on a steady rise in recent years, partly due to increased recording and raised awareness of the effects of concussion

The most common injuries we see in our Practice are hamstring, groin, hip & shoulder – injuries not unique to this one code of football. These injuries are also the most prevalent at the elite level, accounting for a quarter of the injuries seen in AFL players in the 2015 season.

SO, WHAT CAN BE DONE FOR INJURY PREVENTION?

We would prefer to prevent a football injury from occurring in the first place rather than treating it after it has already happened. The risk of further injury increases after an initial injury so it is important that injury prevention is part of training. This is something that is already occurring in AFL clubs and something we advocate to our patients;

• Pre-season
• Warm-up strategies
• Sport-specific drills
• Strength and Conditioning
• Joint range of movement; Muscle flexibility; Balance & Proprioception

If you, a family member, friend or team mate do happen to get injured on the football field, having the injury assessed & treated as quickly as possible by your local Physiotherapist will give you the best chances of a speedy recovery & get you back on the field playing the game you love.

1. Position your feet shoulder width apart
2. With your arms extended and in front of you, lower your body by bending at the knees and raise back up
3. Repeat this 10 times
4. For a more advanced stretch stand with your feet shoulder width apart and your golf club at an arm’s length in front of you
5. Now cross your right foot over your left knee and begin to ease your buttocks down until it is parallel to the ground
6. Hold this position for 30 seconds and then repeat with other leg

For years, golf back pain has been accepted by golfers as some kind of badge of honour. Swinging a driver or three iron at speeds of up to 80kms/hr while turning, twisting and pulling can be extremely traumatic to the entire torso let alone just the lower back.

The golf swing isn’t the only aspect of playing the sport that causes golf back pain. There is a lot of walking in golf and at other times, you have to swing and torque your body while positioning yourself on unstable surfaces like hills, tree roots, or sand. There is also a lot of standing around in golf, and when someone stands they usually shift weight to one side of their body, tightening muscles on one side while relaxing muscles on the other side. Once the golfer finally makes their way to the green, they are then bent over, lining up and standing awkwardly over the ball while trying to sink a putt.

When a player experiences back pain during a round of golf, their scores suffer and enjoyment is compromised. Back, neck, shoulder and elbow pain will sabotage any golf swing and ruin the golf experience. Regular Physiotherapy treatments not only accomplish the goal of injury treatment and prevention, they can greatly improve a player’s game and score.  Healthy, strong, and loose backs perform better on the golf course.

There are a number of ways a golf Physiotherapist can treat the golfer and enhance his golf experience, including:

• Spinal & extremity mobilisations & manipulations
• Swing advice
• Rehabilitation exercises
• Dry needling
• Massage
• Electrotherapies such as ultrasound, TENS, etc.

Golfers rarely consider the damage that the sport’s repetitive, torquing movements inflict on their backs, necks and shoulders.  Neither are most recreational golfers proactive about preventing injury to these areas to improve performance.  While many golfers now see a Physiotherapist after injury, some are discovering that seeing a Physiotherapist before injury is the key to playing round after round without pain.

Ninety-two percent of Australian children aged 5-14 years use information and communication technologies including computers, tablets & smart phones. 87% of boys and 80% of girls regularly participate in electronic screen-based activities.

Because of this increased usage especially with hand-held devices, Physiotherapists are treating more young patients suffering from unhealthy screen behaviours, which can include frequent and long duration of exposure, awkward postures due to inappropriate furniture and workstation layout, and ignoring screen-related discomfort.  Many children are already suffering from repetitive motion injuries such as carpal tunnel syndrome and chronic pain in the hands, back, neck and shoulders.

Emphasis needs to be placed on teaching children how to properly use computer workstations & how to maintain better posture when using hand-held devices. Poor hand-held screen habits and computer workstations that don’t fit a child’s body during the developing years can have harmful physical effects that can last a lifetime. Parents need to be just as concerned about their children’s interaction with their computer workstations & hand-held devices as they are with any activities that may affect their children’s long-term health.

To reduce the possibility of your child suffering painful and possibly disabling injuries, Physiotherapists suggest the following tips:

• If children and adults in your home share the same computer workstation, make certain that the workstation can be modified for each child’s use.
• Position the computer monitor so the top of the screen is at or below the child’s eye level – this can be accomplished by taking the computer off its base or stand, or having the child sit on firm pillows or phone books to reach the desired height.
• Make sure the chair at the workstation fits the child correctly – an ergonomic back cushion, pillow or a rolled- up towel can be placed in the small of the child’s back for added back support. There should be two inches between the front edge of the seat and the back of the knees. The chair should have arm supports so that elbows are resting within a 70 to 135-degree angle to the computer keyboard.
• The child’s knees should be positioned at an approximate 90-120 degree angle. To accomplish this angle, feet can be placed on a foot rest, box, stool or similar object.
• Limit your child’s time at the computer and make sure he or she takes periodic stretch breaks during computing time.
• Urge your child’s school to provide education on correct computer ergonomics and to install ergonomically correct workstations.
• Limit your child’s time on hand-held devices especially long periods of the neck in the downward position.

Additionally, postural abnormalities in adolescent years have been recognised as one of the sources of pain syndromes and early arthritis in adulthood. Therefore, posture should be checked and corrected in children before more serious problems can occur.

Get your brain fizzing with energy. American researchers coined the term ‘neurobics’ for tasks which activate the brain’s own biochemical pathways and to bring new pathways online that can help to strengthen or preserve brain circuits.

Brush your teeth with your ‘other’ hand, take a new route to work or choose your clothes based on sense of touch rather than sight. People with mental agility tend to have lower rates of Alzheimer’s disease and age-related mental decline.

Poor workplace posture is a major cause of back pain and workplace stress which can lead to repetitive strain injuries. This can result in poor employee health and low morale which will ultimately lead to reduced productivity, lost time and higher business costs.

Our bones hold us up, our joints link our bones, our muscles move the bones around the joints and our nerves facilitate control of the whole. The key to good posture is correct joint alignment; but muscle activity, balance and nerves are all part of the picture.

Posture is the position in which you hold your body upright against the forces of gravity while standing or sitting. The key to good posture is training your body to sit, stand and walk in positions where the least strain is placed on supporting muscles and ligaments during weight-bearing activities.

The Effects of Poor Posture may include:

• Poor joint alignment
• General muscle aches
• Increased shear forces within the spine effecting disc integrity
• Compression of disc and joint structures
• Compression/reduced space for nerves to course through the body
• Reduced blood flow to muscles resulting in increased fatigue
• Overuse injuries

Treatment options treating postural deficiencies may include:

• Core muscle activation
• Workstation setup and ergonomics
• Stretching
• Strength
• Joint mobilisation

Despite best efforts, we have all come under extra work load and general life stress where remembering to maintain good posture can be the last thing on our mind. Physiotherapy can help to facilitate normal alignment through stretching of joint and muscle tissue along with ensuring nerve mobility. Home exercise programmes can be designed specifically for you to work on any weak areas you may have, helping you get back to a correct posture that you can maintain as quickly as possible.

Physiotherapists specialise in the treatment of back, neck, and postural pain as well as workstation advice and injury rehabilitation.

Prevention can be better than the cure, but if you are already experiencing muscle fatigue, back and neck pain, joint soreness, or tightness in your lower back it might be time to see your Physiotherapist.

1. Start by standing with your feet shoulder-width apart and slowly bend forward from the waist – keep your legs as straight as possible and don’t bounce
2. Don’t worry if you can’t reach the floor; you can even reach for a chair cushion to start if that’s what your flexibility allows
3. Hold the stretch for 20 to 30 seconds three times.

Osteoarthritis (OA) is one of the most common natural occurring degenerative conditions of the body’s joints, affecting people of all ages (although it is more prevalent as we age). It is characterised primarily by a loss of cartilage around a joint (cartilage helps to provide smooth gliding of a joint) and results in pain and swelling as the joint loses its ability to work in a smooth fluid process.

Research indicates that 90% of people will have some type of osteoarthritic changes occurring in their weight bearing joints by the time they are 40 years of age. While not all of these are symptomatic, osteoarthritic patients present regularly to their doctors or physios with joint pain and inflammation. These damaged joints can be irritated at work, during sport or in a home related trauma. Different joints are affected depending on posture, injury, past history and a range of hereditary factors.

Oesteoarthritis can affect any joint in the body however the body’s major weight bearing joints such as the knees, hips, lumbar spine and ankles are most commonly affected. Pain is the most common symptom.

Physiotherapy treatment provides conservative but effective results with even severely damaged arthritic joints. A thorough assessment is vital for treatment prescription. Treatment may comprise of:

• Joint mobilisation
• Exercise prescription to develop an individualised plan of exercises to improve flexibility, strength, coordination and balance to achieve optimal physical function.
• Electrotherapy modalities
• Dry needling
• Hydrotherapy
• Supports/aids and education that aim to;
  – Reduce pain
  – Improve range of movement and strengthen key muscle groups
  – Teach proper posture and body mechanics
  – Show you how to properly use assistive devices such as walkers and canes
  – Recommend different treatment options eg braces/splints to support joints, shoe inserts to relieve stress on the lower extremities & hot/cold therapy to ease symptoms
  – Suggest modifications to your environment, such as ergonomic chairs or a cushioned mat in your kitchen, to relieve pain and improve function
• A home exercise program if done regularly will assist in reducing additional osteoarthritic flare-ups. Unfortunately we find that long term compliance with this management plan does not always occur. Many patients will discontinue exercising once pain has subsided and function is semi-restored until the next episode of pain. This can create further joint damage and deterioration by the repetitive cycle of exercise and inactivity. A maintenance physiotherapy visit every 4-6 weeks is the most effective method of maintaining joint range and strength. It will also allow us to review, modify and reinforce the prescribed exercises.

The sacroiliac joint (SIJ) is a joint between the sacrum and the ilium, or pelvic bone. The 2 sides of the sacroiliac joint normally work together. If 1 side becomes stiff, pain or muscle stiffness in the area can occur. Pain is often made worse with walking and bending activities. It is also possible that 1 side may become too loose (lax) as well, resulting in SIJ dysfunction. This may occur during the menstrual cycle or pregnancy due to hormonal changes that cause the ligaments to become more lax.

SIJ dysfunction can occur with injury, such as when a person falls and lands on 1 side of the body and alters the position of the joint, or when an athlete overtrains. Muscle imbalances and hip problems, such as hypermobility or dysplasia, may also lead to SIJ dysfunction. Sacroiliac pain is also related to some types of arthritis including ankylosing spondylitis (an inflammatory process most often affecting the lower back) which may cause the vertebrae to fuse.

People with SIJ dysfunction may experience:

• Pain that may be sharp, stabbing or dull, localised to 1 side of the pelvis/low back, groin, or tailbone
• Pain that may radiate down to the knee
• Pain with movements, such as standing up from a sitting position, turning in bed, or bending/twisting
• Muscle tightness and tenderness in the hip/buttock region
• Pain with walking, standing, and prolonged sitting
• Pain that is worse when standing and walking, and eases when sitting or lying down

Your physio will conduct a physical evaluation; examine the position of your spine, conduct strength tests of the hip, pelvic, and lower extremity muscles, and gently perform movement tests to assess your mobility and flexibility. Specialised tests may be performed to rule out any problems that may require other medical intervention.

Your physio will design a targeted treatment program based on the evaluation and your goals for a safe return to sport or daily activities. Treatment may include:

Manual therapy

Often, manual therapy includes soft tissue release or massage for tight and sore muscle groups. Manual therapy and muscle energy techniques are used to correct pelvic/SIJ alignment.

Flexibility exercises

Stretching exercises may be prescribed to improve the flexibility of tight muscles. They may also help to improve movement in the spine and lower extremities and help decrease stress at the sacroiliac joint during daily activities.

Strengthening exercises

Strengthening helps to improve the stability of the sacroiliac and spinal joints, which helps to reduce ligament sprain and pain. These exercises are focused on weak muscles, including the lower abdominal, pelvic floor, and buttocks muscles.

Education

How you move and use your body for daily work and other activities can contribute to your SIJ dysfunction and pain. Your physio will teach you how to improve your movements or body mechanics based on your specific daily activities. The physio may also make recommendations to improve activities, such as sitting, or lifting and carrying objects.

Modalities

Hot and cold treatments are often prescribed to loosen up tight muscles prior to treatment, or to alleviate pain following exercise. Electrical stimulation uses electricity to target nerve fibres that send pain signals to the brain and may also be used in conjunction with ice to provide pain relief.

Bracing

Your physio may also recommend wearing a sacroiliac belt, designed to provide support to the sacroiliac joints. It is used to provide stability during daily activities as your strength returns, and flexibility improves. This modality is especially helpful for pregnant women.

The recovery time for sacroiliac joint dysfunction varies from patient to patient depending on compliance with physiotherapy and adherence to a home exercise program. Ideally,, patients may be pain free in as little as several days, although typically this may take 2 – 3 weeks. It is important to note, however, that injured tissue takes approximately six weeks to restore the majority of its strength in ideal healing conditions. Care must therefore be taken when returning to activity during this period.

The lower back is the area of the spine between the bottom of the ribs and the pelvis. There are five movable lumbar vertebrae with discs in between them. They are supported by strong surrounding muscles and ligaments with spinal nerves existing between each of the vertebrae. The pelvis articulates with the spine and provides additional stability and support for the spine.

Low back pain is a very common problem – statistics show that 8 out of 10 Australians suffer from back pain at some time. It can sometimes be so painful that it becomes extremely debilitating.

Injuries can happen when you do something new, different or strenuous, such as lifting heavy items or playing a new sport. The pain may also occur because of a build-up of stress on the back that gradually turns into an injury. Although serious causes of back pain are rare, it is important that you have your condition assessed by a qualified health professional such as a physiotherapist.

The goals of treatment for acute low back pain are to relieve pain, improve function, reduce time away from work, and develop coping strategies through education. Optimising treatment may minimise the development of chronic pain, which accounts for most of the health care costs related to low back pain.

Treatment may include:

• Joint mobilisation & manipulation
• Ice/Cold therapy
• Therapeutic Exercises
  • Stretching tight muscles, joints, tendons and ligaments
  • Core stability exercises to improve bracing muscles
  • Teaching and prescription of a home exercise program to assist in recovery and prevent re-occurrence
• Electrotherapy
• Muscle energy techniques
• Clinical Pilates
• Hydrotherapy
• Massage
• Taping
• Use of a sacroiliac belt or lumbar brace
• A gradual return to activity program
• Pelvic alignment techniques
• Dry needling
• Trigger point therapy
• Activity modification advice
• Instruction in proper body mechanics during bending, lifting and carrying heavy objects
• Ergonomic adjustments in the work place

Physiotherapists are experts in the assessment of musculoskeletal injuries, especially acute low back pain. The earlier you see a physiotherapist, the quicker they can help get your back pain under control and get you back to work, sport and life.

It’s that time of year again when everyone is setting out New Year’s Resolutions. Unfortunately it won’t be long until the majority of people start breaking them. There are many reasons why New Year Resolutions don’t stick – they may be unrealistic, there is a lack of self-discipline or life gets “too busy”. Our New Year resolution is all about you and what we can do to make 2018 a healthy and pain-free year for you. Our goal is to not only maintain but also to improve the high standard of care you’ve experienced with us.

As part of our resolution, we are going to teach you how to live a healthy, pain-free life. Your success is ours, and we are committed to your health and well-being.

In many cases there is more than one factor contributing to your pain, especially if it is recurrent or has been there for a long time. Often getting rid of your pain is the easy part. Stopping it from coming back is the real challenge. We provide you with lasting freedom from pain, so your treatment program will include specific techniques and exercises that correct the underlying cause of your problems, not just give you temporary relief.

2018 Health & Well-Being Tips

• A physical fitness and injury assessment evaluation is the best thing you can do to keep yourself healthy and pain-free in 2018
• Tailored exercise programs keep you working on your recovery between treatment sessions – these may include stretches, strengthening and core stability, and are especially important in minimising the risk of your problems returning in the future
• Lifestyle factors such as desk posture and exercise activities may need to be adjusted to help you recover
• When lifting objects, it is essential you use the correct technique (as instructed by your physiotherapist) so that you can protect your back
• When exercising, monitor your technique, breathing pattern, and range of motion during each repetition
• Maintain an upright posture and practice postural awareness exercises at regular intervals throughout the day
• Make it a habit to stretch at regular intervals while at work

Now it’s your turn to make 2018 a healthy and pain-free year!

Research shows that knee pain is the most common musculoskeletal complaint amongst patients seeking help from a physiotherapist. With today’s increasingly active society, the number of knee problems is increasing.

The knee joint’s main function is to bend, straighten, and bear the weight of the body, along with the ankles and hips. The knee, more than just a simple hinged joint however, also twists and rotates. In order to perform all of these actions and to support the entire body whilst doing so, the knee relies on a number of structures including bones, ligaments, tendons, and cartilage.

Although knee pain has a wide variety of specific causes, damaged knees often present with pain and/or a clicking or grinding sensation. Physiotherapists can help treat knee pain in the following ways:

Increasing range of movement

A damaged or arthritic knee will often stiffen up. This can cause pain, weakness and loss of function. Increasing the movement in a stiff knee can improve all of these things.

Strengthening muscles

You only need a small amount of swelling or pain in your knee to cause inhibition of the important quadriceps (thigh) muscles. If these muscles are not working properly, it can lead to ongoing problems in your knee.

Releasing soft tissue restrictions

The soft tissue around your knee can tighten up due to muscle imbalance, inflammation and scar tissue. Your physiotherapist can identify if this has happened and release any tight tissue.

Bracing or strapping

Sometimes you will need tape or a brace to help overcome a knee problem. This will enable you to remain as active as possible, within the limitations of your specific symptoms. Your physiotherapist can advise you what will work best.

Reducing inflammation

Physiotherapists use a number of measures to reduce pain and inflammation in a damaged knee. Reducing swelling and inflammation, as quickly as possible, is vital for a quick resolution of your knee problem.

Activity modification

If you have a painful knee, you need to avoid activities that place stress on the knee. Your physiotherapist can advise you what to avoid. For example, if you have a problem under your knee cap you should avoid most lunging and squatting exercises.

Rehabilitation after surgery

Physiotherapy after knee surgery is vital. You should commence this as soon as you can to achieve the best outcome possible.

Knee pain can have a negative effect on both confidence and mobility and over the longer term, abnormal mechanics can lead to earlier degenerative changes.  Make an appointment with your physiotherapist today!