Archive for category Wellness

Rubber band exercises are a great way for strengthening the finger extensors muscles;

1. Place a rubber band around your fingers and thumb
2. Gently spreads your fingers apart as far as possible
3. Relax your fingers, then repeat 10 times
4. This can be done on all fingers at once, or between two individual fingers

The wrist & hand form a precision instrument allowing performance of highly skilled tasks with great power or pinpoint accuracy. Injury to the hand or wrist can deprive us of completing even the simplest of tasks. In a world of computers, wrists are subjected to the ongoing strain of constant typing and moving computer mouses. Wrists also carry a lot of weight when performing upper body exercises, which is a lot of strain on an otherwise very fine structure.

 Some of the common causes of wrist pain/injuries;

• Wrist tendonitis – is a relatively common overuse condition which may affect one or more wrist tendons and is characterised by tissue damage, pain and often swelling of the affected tendons.
• Carpal Tunnel Syndrome – presents with wrist and/or hand pain and pins and needle sensations. The Carpal Tunnel is a very small space between wrist bones, and the condition occurs when there is swelling in this area. A major change that happens during Carpal Tunnel is pressure change that is exacerbated by wrist movement, causing pain.
• Bone Fractures or dislocations and instability
  • Capitate Fracture (Broken Wrist) – typically a consequence of a fall, the wrist is actually composed of eight small bones that can be broken. Typical symptoms include pain and tenderness towards the back of your wrist, movement in this direction will cause pain.
  • Scaphoid Fracture (Broken Wrist) – A Scaphoid fracture is not unlike a Capitate break, and the two often occur together, the symptoms are similar, however in this instance pain is towards the direction of the thumb.
• Arthritis
• Muscle Strain
• Overuse Injuries

Treatment

An accurate diagnosis is vital to the correct management of your wrist pain/injury.

A physiotherapist has a number of techniques designed to facilitate the recovery of hand strength and dexterity. Therapeutic putty is a malleable substance which can be used in specific exercises to improve dexterity and fine muscle control. Therapy balls can be used to relieve stiffness in the wrist – these are compactable balls that you squeeze. Similarly hand and grip strength are worked through resistance training, gradually increasing said resistance as the hand recovers. These techniques are all used in treatment for Carpal Tunnel as well, and form the basis for physiotherapy of the wrist.

Wrist fractures are extremely painful, and it is vital that full functionality is restored. After the initial treatment of placing the wrist in a cast, regular appointments with a physiotherapist are necessary to progress a regime of exercises. Cold therapy (applied to reduce residual swelling), and a wrist support (worn, at least initially, to reduce the risk of further injury) are both often employed.

Physiotherapists use hands-on techniques including:           

• Joint mobilisation
• Joint manipulation
• Physiotherapy Instrument Mobilisation (PIM)
• Minimal Energy Techniques (METs)
• Muscle stretching
• Massage and soft tissue techniques
• Tapping
• Dry needling

With accurate assessment and early treatment, most wrist pain responds extremely quickly to physiotherapy ,allowing you to quickly resume pain-free and normal activities of daily living.

Pregnancy brings about many physical changes as well as hormonal changes which prepare the body physically for birth. These changes can offer cause postural changes and in turn, a level of discomfort and stress that is different for every women and every pregnancy. Physiotherapists are trained in pre and post natal physiotherapy, adapting treatment for each individual .

Pre and post-natal Physiotherapy care can help pregnant women cope better and manage the many changes they experience, both during pregnancy and for a short period after giving birth.

When preparing for childbirth and parenthood, women and their partners benefit from learning a range of physical techniques and coping skills. Physiotherapists have the expertise to teach these skills, which include positioning, rhythmic movement, massage, relaxation and breathing awareness.

Common pre-natal and post-natal problems that Physiotherapists may treat include:

• Spinal Pain
• Pelvic Pain
• Mastitis
• Pelvic Floor Weakness
• Back Pain
• Abdominal Bulging
• Carpal Tunnel
• Post Caesarean Pain
• Stability
• Ligament/Muscle Strains

The objective of physiotherapy is to gently restore balance to the body through several techniques in a drug-free environment. Some of the treatment techniques used may include:

• Joint and spinal mobilisation
• Massage techniques
• Exercise prescription
• Corrective taping and strapping
• Muscle retraining
• Clinical Pilates
• Heat and cold therapy
• Patient education

Physiotherapy can help reduce painful symptoms as well as increase mobility, flexibility and comfort. Increased strength helps minimise the recurrence of injuries so pregnant women can stay active during pregnancy and minimise post natal recovery.

A 2012 Australian study found the more time you spend sitting during the day, the higher your mortality risk soars. And that’s just one of a handful of recent reports linking lots of chair time to serious health risks. The antidote?

Stand up. Cutting your sitting time to three hours a day could add years to your life, finds a study from Louisiana State University.

The World Spine Day is celebrated today (October 16^th) and the theme for 2016 is Straighten Up and Move.

Millions of people in all continents of the world suffer with spinal disorders. These can include low back pain, neck pain, scoliosis and disc disease, to name but a few. Spinal pain and disability can have a profound effect on a person’s overall health, sometimes preventing them from working or even doing simple daily activities.

Research has demonstrated that poor posture and inactivity are major contributors to the development of back pain and other spinal disorders. According to the World Health Organization, one in four adults is not active enough and over 80% of the adolescent population is not active enough.

Walking is a terrific form of exercise. It strengthens your body and helps position your spine in the natural shape it was designed for – being upright.

Modern lifestyles – such as office work and extended use of computers or mobile devices – can force us to be less active or adopt sedentary positions leading to poor posture, issues with balance and coordination, and even pain.

When walking properly you naturally adopt proper posture. Because regular walking will also build up your core strength, an important ingredient in maintaining good posture, it will help you to maintain better posture during your other daily activities.

Why is good posture important?

A good postural position permits you to breathe better, and as a result reduces fatigue and minimises other side-effects associated with bad posture.

Proper posture keeps muscles, ligaments, bones and internal organs in their natural position. This reduces wear and tear of joints, and relieves stress, improving health and enhancing your appearance.

Why are Physiotherapists educating about walking & posture?

Using advanced techniques and evidence-based care, physiotherapists assess, diagnose, treat and prevent posture and spinal problems. An active spine is a healthy spine, and a healthy spine leads to a healthier life. Your Physiotherapist will begin by conducting a thorough assessment of your posture. This can include:

• Detailed postural observation
• Muscle length, strength and muscle control testing
• Full joint assessment
• Evaluation of functional tasks

Physiotherapists may improve your posture by:

• Improving muscular flexibility in your body
• Improving range of joint motion in the spine and extremities
• Providing instruction on ‘good’ posture
• Advising on ergonomics
• Providing exercises to strengthen postural muscles

If you have any questions or concerns regarding your spinal health, do not hesitate to contact your Physiotherapist.

Stretching the ITB is slightly different from stretching other muscles as the ITB is a thick, fibrous band rather than an elastic muscle.

1. Stand upright and cross your right leg behind your left
2. Lean slightly forwards and to your left side until you feel a stretch on the outside of your right leg
3. Lean on a chair/wall if needed. Hold for 30 secs
4. Repeat 3 times
5. Change legs, cross your left leg behind your right. Hold for 30 secs
6. Repeat 3 times
7. Stretch twice daily, before and after exercise

The Iliotibial band is a thick tendon that inserts on the outside of your knee.  The function of the Iliotibial band is to help slow movement and torque at your knee during impact.  Iliotibial band syndrome is a common cause of knee pain in runners.

The cause is repetitive trauma to the Iliotibial band insertion on the outside of the knee resulting in tendonitis and severe lateral knee pain while running.  Eventually this condition will result in degeneration of the tendon and progress to a condition called tendinosis.  This means there will be excessive tightness due to abnormal scar formation and may become a source of chronic knee pain for the runner.

A thorough subjective and objective examination from a physiotherapist is usually sufficient to diagnose Iliotibial band syndrome – investigations such as an ultrasound or MRI may be used to assist with diagnosis.

Most cases of Iliotibial band syndrome settle well with appropriate physiotherapy. This requires careful assessment by the physiotherapist to determine which factors have contributed to the development of the condition, with subsequent correction of these factors.

The success rate of treatment is largely dictated by patient compliance.

The key components of treatment

The patient rests sufficiently from ANY activity that increases their pain until they are symptom free. Activities which place large amounts of stress through the ITB should be minimised, these include: running, squatting, jumping, and going up and down stairs.

Exercising into pain must also be avoided. This allows the body to begin the healing process in the absence of further tissue damage. Once the patient can perform these activities pain free, a gradual return to these activities is indicated provided there is no increase in symptoms.

Ignoring symptoms or adopting a ‘no pain, no gain’ attitude is likely to lead to the problem becoming chronic. Immediate, appropriate treatment in patients with this condition is essential to ensure a speedy recovery. Once the condition is chronic, healing slows significantly resulting in markedly increased recovery times.

The R.I.C.E regime is beneficial in the initial phase of the injury (first 72 hours) or when inflammatory signs are present (i.e. morning pain or pain with rest).

The use of a compression bandage and keeping the leg elevated.

Anti-inflammatory medication may also significantly hasten the healing process by reducing the pain and swelling associated with inflammation.

Exercises. Patients should perform pain-free flexibility and strengthening exercises as part of their rehabilitation to ensure an optimal outcome. One of the key components of rehabilitation is pain-free stretching of the ITB along with pain-free strengthening of the vastus medialis obliquus muscle (VMO). This is often in combination with core stability, pelvic and gluteal strengthening exercises to improve the control of the knee with weight-bearing activities.

Your Physiotherapist can advise which exercises are most appropriate and when they should be commenced.

Neck Pain can be a debilitating health problem. Your head is heavy and balanced on a narrow support made up of seven bones called vertebrae. The vertebrae are separated from each other by discs, stabilised by joints and ligaments and moved by muscles. Because the neck is so mobile, it is easily damaged.

Onset of pain may be immediate or there may be a slow onset where pain gradually increases over several days or weeks. There may be burning or tingling of the arm or hand or headaches. It may be continuous, or only occur when you are in a certain position. The pain may be aggravated by turning your head, looking up or looking down, you may experience stiffness of the neck and shoulder muscles and have a reduced range of motion of the neck.

Neck injuries most often result from motor vehicle, sports or occupational accidents. Damage may occur to vertebrae, joints, nerves, discs, ligaments and muscles. A common neck injury is the acceleration/deceleration injury or ‘whiplash’ where the head is thrown forward or backward.

Bad posture can cause neck pain, ligaments are over-stretched, muscles become tired and the neck joints and nerves are put under pressure. Slouching your shoulders with your head pushed forward, sleeping with your head in an awkward position, or working with your head down for long periods, will all tend to cause or worsen neck pain. If you are experiencing neck pain, it is important that you have your condition assessed by a physiotherapist.

A Physiotherapist can provide an assessment or examination to help determine the source of pain and its behaviour in the body. The location of the pain and how it behaves can provide an understanding of the underlying physiological problem and provide a treatment plan. Your treatment may involve:

• Soft tissue massage
• Joint mobilisation techniques
• Postural re-education
• Strengthening, stabilising and stretching exercises to help you manage your problems long-term
• Neural mobilisation techniques
• Trigger point therapy
• Advice and recommendations for ergonomics/desk setup and activity modification

Research tells us that symptoms lasting longer than three months become habitual and are much harder to solve.　 The sooner you get on top of your neck symptoms the better your outcome.

Exercise is a fall prevention intervention because impaired muscle strength and poor postural control are known to increase the risk of falling and are amendable to change with exercise. The programs involve exercises targeting gait, balance, functional tasks, strength, flexibility and endurance.

Evidence shows us that home-based exercise programs containing some form of balance and strength training are the most important intervention strategy to effectively decrease falls.

Strength and balance retraining is the most long-term, effective fall prevention measure that has cardiovascular, metabolic, and self-confidence benefits in addition to greater stability. Research has shown that falls can be prevented by retraining your balance and improving your muscular strength, endurance and flexibility.

Physiotherapy helps you maintain your vital independence with the implementation of individual, class and home exercise programs for balance, strength and falls prevention.

Tailored exercise programs, such as those set out for you by a Physiotherapist, have been shown to be more effective than general programs at helping people regain good balance. Gentle strengthening, mobility and balance exercises with our Physiotherapists will help you maintain your independence and confidence.

It is never too late to start exercising, if you or a member of your family are concerned with your safety and balance, we would love the opportunity to assist you.

References
World Health Organisation. WHO Global Report on Falls Prevention in Older Age. Geneva: World Health Organisation; 2007. http://www.who.int/ageing/publications/Falls_prevention7March.pdf?
Fried LP, Tangen CM, Walston J, et al. Frailty in older adults: evidence for a phenotype. J Gerontol A Biol Sci Med Sci. 2001;56(3):M146-56.

Falls are an ominous yet very real part of life for many over 65, yet often falls can be prevented once the causes are determined. Over 400 risk factors leading to falls have been identified including lack of physical activity resulting in loss of muscle tone, decreased bone mass, poor balance, & reduced flexibility; impaired vision, medications, disease including Parkinson’s, dementia, stroke & arthritis, surgery, and environmental hazards.

The risk of falls and associated complications rises steadily with age and can be a marker of increasing frailty. Frailty is widely accepted to include a combination of factors such as weight loss, fatigue, reduced grip strength, diminished physical activity or slowed gait associated with increased risk of falls, hospitalisation, loss of mobility and independence, increasing disability and death.⁽²⁾

The Australian Bureau of Statistics has found that the number of elderly people who die each year from falls has quadrupled over the past decade. 1530 people over the age of 75 died from falls in 2011, compared to 365 in 2002. Falls are also the leading cause of injury-related hospitalisation in persons aged 65 years+ in Australia. In 2011–12, 96,385 people aged 65 and over were hospitalised for a fall-related injury. The increasing rate of fall-related hospital admissions reflects Australia’s ageing population. The number of fall-related hospitalisations for older people has increased 2.3% per year between 1999–00 and 2010–11.

Physiotherapists have become increasingly aware of and concerned about the risk of falls and the hazardous long term effects on the older generation. Physios have seen the devastating effects falls can have on an individual and their loved ones. More often than not they result in serious injury, loss of confidence, and reduced mobility. All of these can subsequently lead to loss of independence and quality of life. For anyone dealing with falls or the risk of falling it can be frustrating and lead to feelings of helplessness and lack of self-esteem.

Physiotherapists can play a crucial role in the prevention of falls in older people. There is evidence that appropriately prescribed interventions can prevent falls. The strongest single predictor of future falls is a history of previous falls. This is probably because an individual’s reason for falling the first time is likely to recur. Assessment of physical functioning is the next strongest predictor.

A recent study with data from 142 countries revealed the huge cost burden of lifestyle diseases on health budgets globally. In 2013, this total cost burden on the Australian economy was $805 million with $640 million in direct costs and $165 million in productivity losses. Such costs included healthcare expenses in the treatment of diseases related to physical inactivity such as diabetes and heart disease.

Fortunately, workplaces are beginning to adopt changes to their offices and layouts to encourage more physical activity. Some big companies such as Macquarie Bank, KPMG and Microsoft are encouraging their staff to partake in “disguised fitness” i.e. to have a walk and talk meeting rather than sitting down, with the aim of 10 000 steps per day. The companies in return, gain more enthusiastic, engaged, productive and innovative employees.

To see how we can help you and your workplace become more physically active, contact us at Philip Wood Physiotherapy.

Source: http://mobile.abc.net.au/news/2016-07-28/physical-inactivity-costs-the-world-billions-sydney-uni-study/7666708

A physiotherapist is a health professional who has undertaken a 4-year university degree and is trained in the assessment of body function. Physiotherapy is a broad term though. Whilst the general population is familiar with the musculoskeletal area (e.g. sports injuries), physiotherapists also specialise in many other areas including neurological conditions (e.g. stroke, brain injuries), cardiorespiratory conditions (e.g. asthma, chronic lung disease) and occupational health, just to name a few.

A physiotherapist not only acts in empathy towards the patient, they are also backed up by scientific research and a large knowledge base that guides their treatment. They have the ability to assess a condition and manage it from the acute stage right through to the rehabilitation phase.

How important is preventative work to physiotherapy?

As physiotherapists, education is our greatest challenge. Physiotherapists are trained to analyse the underlying cause of injury (e.g. workplace ergonomics, diet, lifestyle factors, muscle strength and flexibility) however in the end, recovery relies on the patient making changes and following through with their prescribed treatment plan. An individual needs to genuinely understand their condition and the reasoning for specific exercises so they feel they can take charge of their treatment and improvement.

The key to long term health is to seek help from the professionals (including your physiotherapist), ask plenty of questions and follow through with the prescribed treatment.