Archive for category Wellness

Exercise rehabilitation is crucial in helping patients recover from surgery. There is much evidence to suggest that getting someone up from bed and moving on their first day post-surgery, has great benefits. It can be easy to lose strength lying in bed all day so a patient needs to regain physical function by being challenged to walk further every day and completing upper limb exercises.

How can a physiotherapist help?

A physiotherapist can conduct an initial assessment to gain information from the patient and set benchmarks, looking at both subjective (eg pain) and objective (eg range of motion) measures. A basic exercise test would be conducted to see what their baseline level of fitness is so that a personalised exercise program can be prescribed. The physiotherapist will consider the patient’s goals and what they want to achieve. Exercises may include treadmill walking, stair climbing, stationary bike cycling as well as lower & upper limb exercises and stretching.

The long term benefits of a post-hospital rehabilitation program include improved survival rates, endurance, stability, mobilisation, pain relief and cardiorespiratory fitness. Patients who participate in a rehabilitation program after discharge from hospital have been shown to be 40% less likely to come back into hospital within the year and 25% less likely to die from a heart attack. Other gains include improved mental health as well as prevention and improvement of cholesterol, blood pressure, obesity and type 2 diabetes.

Please speak with us if you or someone you know has recently had an illness or injury or is recovering from surgery. We would welcome the opportunity to help get you back on track and living an active life.

Source: http://healthtimes.com.au/hub/rehabilitation/51/guidance/kk1/the-role-of-exercise-in-rehabilitation/1633/

Now that the winter chill has hit, it can be easy to stay warm and cosy under the doona rather than go on your usual morning run. The health benefits of exercising are great though, regardless of the season. Here are some tips to help you stay active and injury free throughout the winter months.

Increase your warm up time

Muscles and tendons are less extensible in the colder weather which can lead to more sprains and strains, so increasing your warm up time is a good idea. You might consider doing your usual exercise but at a lower intensity and with double the time usually allocated. This will help improve blood flow to your muscles and mobility in your joints as well as putting less stress on your heart. Likewise, a cool down at the end of your session can help to stabilise your heart and blood pressure.

Dressing well

The cooler weather can mean your body loses heat faster than it can produce it, using up the body’s energy and blood sugar levels. This can also affect your performance. It’s therefore important to make sure you are wearing the right clothing for exercising in winter, like increased layers so you can regulate your temperature easily. The layer that has direct contact with your skin should help draw sweat away from your body, the middle layer should help to insulate and if needed, another layer can be added to block any rain or wind. Don’t forget about your head and extremities too!

Weekend warrior syndrome

If you decide to save up all your exercise for the weekend because it’s too cold or dark to exercise before or after work during the week, then you are at more risk of injuries. Regular fitness training can help prevent injuries and if you play a team sport, keeping on track with a conditioning program in the lead up to a competitive season is also important.

Safety in the dark

Consider your visibility if you are exercising when it is still dark. Light clothing or something with reflective fabric should be considered to avoid collisions with vehicles or pedestrians.

Snow sports

If you intend to head to the ski fields, then it is worth considering participating in a specific program to help strengthen the knees and hips, some physiotherapists offer skiing/snowboarding specific conditioning programs. Get your ski equipment e.g. ski bindings checked as falls can result in ACL ruptures and broken bones. The Snowsafe Alpine Responsibility Code provides a safety checklist which is worth consulting before your trip.

Drink up

It’s important to stay well hydrated when exercising. Despite its warming properties, it is best to avoid alcohol which can impair coordination and ability to regulate body temperature.

Source: http://www.abc.net.au/health/features/stories/2015/06/16/4255793.htm

This week is Healthy Hips week and the Australian Physiotherapy Association (APA) is urging parents to have their children’s hips assessed by health professionals until aged five following a tripling in the number of late diagnoses of hip dysplasia.

The APA is also warning parents to be mindful of safe wrapping or swaddling infants with ‘clicky hips’.

The incidence of developmental dysplasia of the hip (DDH) diagnosed after three months of age has increased from 0.22 to 0.77 per 1000 live births between 1988-2003 and 2003-2009 in SA, according to a study published in the Medical Journal of Australia last week.

APA Paediatrics Chair Julianne Pegler says;

“Hip dysplasia can have major long-term impacts on children that can last through to adulthood if not properly assessed, diagnosed and managed. Impacts can include poorly formed sockets causing painful, unstable or dislocated hips and serious interventions like surgery. Unfortunately we’re finding symptoms for ‘clicky hips’ are being missed, and this can develop into hip dysplasia and dislocation. Hip dysplasia is no longer considered something you’re born with; rather it can be developed over time, which is why it needs to be continually assessed by health professionals. It’s so important parents don’t delay seeking professional support if they have any concerns. All parents should remind their health professionals to check their child’s hips until they are five years.”

For babies with ‘clicky hips’, Ms Pegler said it’s important not to tightly wrap your baby with the legs held straight and close together as research shows it can lead to hip dysplasia and dislocation.

“Parents should always keep their baby’s legs free to move and kick. The legs should be able to bend at the hips with the knees apart to help the hips develop normally.”

Other factors to monitor to help identify risk factors for hip dysplasia include:

1. A family history of hip dysplasia
2. History of breech position in utero or breech delivery
3. Hip movements should be full and symmetrical (eg hip abduction)
4. Leg length symmetry
5. Hip stability

If a child is diagnosed with hip dysplasia, Ms Pegler said it can be managed through bracing and other orthopaedic care that causes minimal discomfort for the child. Children diagnosed should also be regularly assessed until they are teenagers.

Source: Australian Physiotherapy Association April 2016

The “pelvic floor” refers to a group of muscles that attach to the front, back and sides of the pelvic bone and sacrum (the large fused bone at the bottom of your spine, just above the tailbone). Like a sling or hammock, these muscles support the organs in the pelvis, including the bladder, uterus or prostate, and rectum. They also wrap around your urethra, rectum, and vagina (in women).

Coordinated contracting and relaxing of these muscles controls bowel and bladder functions—the pelvic floor must relax to allow for urination, bowel movements and, in women, sexual intercourse. It is estimated that 1 in 4 women experience women’s health problems during their lifetime. This includes problems with their pelvic floor. Many tolerate these problems, often for years, either too embarrassed to seek help or unaware that there are treatments available.

Pelvic Floor weakness occurs when the muscles and tissues supporting the organs (i.e. the pelvic floor) weaken. This can be caused by various issues including neuro-muscular skeletal disorders, chronic low back pain and certain gait (walking) dysfunctions, childbirth, aging, chronic cough, hormonal changes such as menopause, excessive straining due to constipation, constant lifting of heavy objects, obesity and pregnancy. There’s a lot of publicity given to incontinence in women during their lifespan but a large percentage of men suffer with urinary control issues too.

So how can Physiotherapy help women and men tone and strengthen muscles in the pelvic area?

The Physio will design a treatment program specifically for you, based on your functional ability levels, aims and goals. Progress is regularly reviewed and treatment programs are modified to help you achieve the best outcome possible.

• Regularly exercise the pelvic floor muscles, including exercises called “Pelvic Clocks” and “Kegels” to strengthen the muscles in the pelvic region. By carrying out a regular exercise program you can train your pelvic floor back to good health.
• Electrotherapeutic modalities such as ultrasound.
• Training in home exercise and therapy.
• Patient education;
  • Advice on relaxing the muscles before strengthening the pelvic floor area is important.
  • Maintaining good posture to keep pressure off your bladder and pelvic organs and using stretching or other techniques such as Pilates to avoid tightening and spasms in the other pelvic muscles.
  • Avoid pushing or straining when urinating.There is good evidence to show that strengthening your pelvic floor muscles and making some lifestyle changes can reduce or resolve symptoms of a pelvic floor weakness.

There is nothing more exciting than a long awaited vacation to some exotic destination! However, long haul flights can take their toll on your body. Here are some simple tips to make sure you arrive at your destination happy and healthy.

Lift well

Ensure your bag has wheels. When you need to lift your bag, take care to hold it close to your body and avoid twisting. Use a trolley to move your luggage if you have multiple pieces. Pack lightly where possible.

Sit well

Try and maintain good posture in your seat. Use a small pillow behind your lower back to provide a little extra support. A neck cushion can provide support for your neck when you are sleeping.

Move well

Every half hour, get your muscles moving. Circle your feet and pump your ankles. Contract and relax your leg and bottom muscles. Roll your shoulders and gently stretch your neck. Periodically stand and walk up and down the aisle.

Drink well

Ensuring adequate fluid intake and avoiding excessive alcohol (along with performing simple ankle pump exercises) is recommended to help prevent DVT.

Travel safely and enjoy your holiday!