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Developed hip pain during your covid isolation? Avoid these 3 exercises!

Developed hip pain during your covid isolation? Avoid these 3 exercises!

Have you developed some new aches and pains or aggravated some old ones after following free online exercise classes? Or perhaps you have increased your normal activity level by doing more walking, running, stair or hill climbing to try and stay fit and healthy during the COVID-19 restrictions. At Physiotec, we have seen an increasing number of people who have developed or aggravated their hip pain during the covid-crisis. In fact, pain over the outer side of the hip is one of the most common problems we see. This is usually related to a condition called gluteal tendinopathy, also sometimes referred to as trochanteric bursitis.

There are some challenges with going it alone with a new exercise program. If you do have a pre-existing or new injury, how do you know:

  • which exercises or programs are the best options for you?
  • what are the correct techniques to use?
  • how do you make the exercise harder or easier if you need to?
  • how do you alter your program if you develop pain?

If you are struggling with any of these challenges, a physiotherapist can assist with either a telehealth or face-to-face consultation. For many painful conditions, good education and advice will help you stay active while minimising the risk of pain or injury.

For specific hip conditions such as gluteal tendinopathy or trochanteric bursitis, many factors influence the health of the tendons and bursae at the side of the hip. Either too much or too little stimulus may result in changes in tendon health and consequently, your ability to perform normal activities without pain. Too little load may be associated with a sedentary lifestyle where the muscles and tendons aren’t working enough. Too much load may be associated with a quick increase in activity (either a new or existing activity). Particular sustained positions or repetitive movements may also contribute to reduced tendon health or the development of pain over time.

3 Exercises to avoid when you have gluteal tendinopathy

 

So, who is most affected with this condition and why? 18% of the population aged over 50 suffers with this type of hip pain, and women are 3 times more likely to develop the condition than men. While the causes are often multifactorial, a change in hormones is thought to contribute to the development of tendon changes. A common story we hear from our patients is that there was an onset of pain associated with a combination of the following:
• Peri or post menopause and the associated hormonal changes
• Weight gain during this time, and
• A sudden increase in activity levels to counteract the weight gain

It should be said that changes in the health of tendons and bursae are not necessarily painful. Pain may develop if weakened tendons are unable to cope with their workload. Pain is often triggered by sudden increases in activity levels, where the tendons have not been given adequate time to adapt to the new loads. Examples include taking up a new sport or activity, or returning to activity after illness, injury or pregnancy. Going on holidays and walking lots of hills or stairs or for long distances along the beach may cause a problem. Sudden loads on the tendon during a slip or fall can also result in pain and injury, or a gain in weight may add more load to these tendons that support your bodyweight when standing on one leg.

How do you know if you have a gluteal tendinopathy or trochanteric bursitis?

Pain over the side of the hip due to gluteal tendinopathy or trochanteric bursitis

Do you have pain over the side of the hip with any of the following?
• Lying on your side
• Walking up hills or stairs
• Standing on one leg
• Sitting in low chairs especially with crossed legs
• Getting up from chairs and during the first steps

If you answered yes to most of these, you may have gluteal tendinopathy or trochanteric bursitis. The good news? Education and exercise provided by a physiotherapist provides an 80% success rate, with significantly better outcomes than a corticosteroid (cortisone) injection or a wait and see approach (i.e. basic advice and monitoring the condition)*. The even better news? Dr Alison Grimaldi was instrumental in the development of this successful program and all physiotherapists at Physiotec have been trained in the protocol.

We are now back in clinic for face to face consultations – if you have flared or developed hip pain (or any other pain), give us a call to book in! We are also still offering Telehealth consultations for those who are continuing to isolate or those who find it more convenient to attend an appointment ‘virtually’. You can read more about our Telehealth service here.

 

*Mellor R, Bennell K, Grimaldi A, Nicolson P, Kasza J, Hodges P, Wajswelner H, Vicenzino B., 2018. Education plus exercise versus cortico- steroid injection use versus a wait and see approach on global outcome and pain from gluteal tendinopathy: prospective, single blinded, randomised clinical trial. BMJ. May 2;361:k1662. doi: 10.1136/bmj.k1662.

4 tips for pain relief when you’re stuck at home

4 tips for pain relief when you’re stuck at home

1. Manage your stress

The effect of the COVID-19 pandemic has been devastating worldwide. We are lucky in Australia that the spread of illness is now being well contained. However, the social distancing measures have not come without a significant cost for many businesses, their employees and our way of life. Higher levels of stress are common and in the coming weeks, parents will also be juggling home schooling and many people will experience pain working at home.

Stress has a direct and marked impact on pain levels, so if you experience pain working at home and your normal achy neck or back is worse than usual, stress may be playing a substantial role. Often one of the first things you notice when stressed, is muscle tension developing around the neck and shoulder region. You may also feel tension developing in the lower back, particularly if you are sitting rigidly on the edge of your chair. Be sure to sit back in your chair and relax, allowing the chairback to support you.

When you are feeling overwhelmed or feeling tension and pain build in your neck or back, try some relaxed deep breathing. It can work wonders!

 

2. Optimise your home working environment

Many workers have had no choice but to make a rapid transition to a home-office, with less than ideal ergonomic set up. Pain working at home can result.

Good Desk Set Up

Problem: Using a laptop or tablet for prolonged periods will mean a poor neck angle and substantial increases in loads on the joints and muscles of the neck and upper back.

Solution: Organise an external monitor and/or keyboard, to ensure you can look straight ahead at your screen. These were in very short supply but are available again now.

Problem: Your desk and/or seat height may not be suitable.

Solution: Most people won’t want to invest in a new home set up for this temporary situation. But you can improve the situation usually with pillows, back supports, footrests and even bricks to alter the height of a low desk!

Aim to avoid situations where:
a. your knees are higher than your hips
b. your elbows are bent more than 90degrees

If you need a wedge cushion, decompression cushion or a back support, you can drop by the clinic to pick one up or we can organise delivery.

One of our physiotherapists can also check out your home working environment via a Telehealth video consultation.

 

3. Continue (or start) your Physiotherapy Rehabilitation Program

Don’t let this golden opportunity pass you by! Often our patient’s lives are so busy with all the events they must attend for work or family, that their home exercise program goes by the wayside. This makes it difficult to fully overcome a persistent pain issue.

Now is the time to attend studiously to your home program and get on top of those problems once and for all. This will help control pain working at home and it’s also very important for athletes to use this time to maintain or improve conditioning to avoid injuries when returning to sport.

Our physiotherapists are now transitioning back into the clinic after a short break with COVID-19 social distancing, so you can:

  • organise a check up on your program,
  • address a problem you have been meaning to attend to for ages or
  • put a plan in place to maintain your conditioning to prevent injury when returning to sport or your regular physical activity

PhysioTec Physitrack

We can provide assistance either in the clinic or with our telehealth service.

Telehealth is a video consultation. It allows us to assess your movement, check exercise technique, and tailor an exercise program for home. If you do not have an existing diagnosis for your painful condition, we’ll take a thorough history and step you through a variety of tests. This will help us determine what the main problem is.

The telehealth consultation also includes a free app with an individualised program. These exercises have video, audio and text descriptions available. On top of this, the in-app features also include tracking so you can check off your exercises daily and a messaging system to keep in touch with your physiotherapist.

Read more about Telehealth here.

 

4. Engage in regular exercise

We already know the important benefits of exercise, some of which include:

  • Positive effects for mental health
  • Weight control
  • Improved sleep quality
  • Prevention and management of a variety of health problems
  • Physiological benefits for the body, such as improving strength and mobility, which in turn help us to maintain independence.

Additionally, and perhaps most importantly right now, we know that regular physical activity decreases the risk of a person contracting a communicable disease (such as viral and bacterial infections). It enhances the ability of a person’s immune system to control itself. (Campbell & Turner 2018, Dominski & Dominski, 2020). Therefore continuing, maintaining or starting an exercise program is encouraged.

While the gyms and Pilates studies are closed, your options are to exercise outside or at home. There are many free exercise classes available online, but for those with previous injuries, be cautious. Some of these low-quality programs will not be suitable and may aggravate your condition or produce a new one.

Our physiotherapists can check your home exercise technique easily with telehealth , helping you control pain working at home. If you have gym equipment at home, Eric Huang, our strength and conditioning physiotherapist is very happy to check your lift technique and provide some ideas to vary or progress your program.

Eric Huang Telehealth Physiotec

Did you know?

Our Pilates instructors are also providing a high-quality Online Pilates service. Each class is run by one of our qualified Pilates Instructors and lasts approximately 40minutes. The classes focus on strength and conditioning exercises with the aim of keeping you moving and helping you maintain good functionality.

Physiotec Online Pilates_2020

Those who have already started these classes with Alice or Lisa have been loving them! Each class is limited to 4 people, and exercises are adapted for every client’s condition or physical fitness. The small class sizes also allow the instructor to monitor your form and posture, thus maximising your performance and safety.

Classes are priced at $20 per session, sold in packs of 5.

Call us on (07) 3342 4284 or contact us today to book in your free class trial!

 

 

References

Campbell, J. P., & Turner, J. E. (2018). Debunking the myth of exercise-induced immune suppression: redefining the impact of exercise on immunological health across the lifespan. Frontiers in immunology, 9, 648.

Dominski, F., Dominski, B. (2020). Exercise and Infectious Diseases – Covid-19. British Journal of Sports Medicine Blog, March 17, 2020.

Our New Initiative – HipPainHelp.com

Our New Initiative – HipPainHelp.com

Today we have some exciting news about the launch of a new website – hippainhelp.com , founded by our Practice Principal, Dr Alison Grimaldi with two of our senior staff, Kirsty McNab and Sharon Hennessey. HipPainHelp has been a labour of love, developed out of a clear need to connect those in pain with high quality information. When our patients reach us, they have often picked up from non-evidence based websites, incorrect information and self-help advice that has been anything but helpful.

For this reason, we have developed a comprehensive and regularly-updated library of high-quality, evidence-informed resources for our patients and others in the community suffering with hip, groin and pelvic pain. This wealth of information is accessible in 3 easy ways – Hip Pain Explained, our Pain Locator Map and Specific Condition Pages.

The site also has a directory of health professionals that have a special interest in the management of hip, pelvic and groin pain –  we call these our Hip Pain Professionals (HPP’s). At Physiotec, over 50% of all our patients have pain around the hip and pelvis, as this is a special area of focus and expertise for our whole clinic. All of our staff have undergone extensive extra training in the assessment of hip, pelvic and groin pain under the guidance of Dr Alison Grimaldi and continue to participate in regular ongoing in-house training and individual mentoring. Dr Grimaldi also keeps the Physiotec staff updated with cutting edge research completed both within her UQ team and international collaborations and from recent publications and presentations at conferences she attends all around the world. You will find all of our Physiotec physiotherapists listed on HipPainHelp.com.

If you are unable to make it to Physiotec to see one of our highly qualified staff, you can visit the Find a Hip Pain Professional directory, or you might like to tell your friends or family to visit the site to find a HPP in their area. We will be continuing to grow our directory of HPP’s which will include university-qualified healthcare practitioners of varying types such as Orthopaedic Surgeons,  Sports Medicine & Exercise Physicians, Pain Medicine Physicians, Physiotherapists and more. If there is no-one listed in your region, contact us and we can do our best to find someone in your area. The directory will be a growing global directory, so feel free to contact us if you are located anywhere around the world.

We hope to see you soon then, either at Physiotec, or at www.hippainhelp.com 

 

 

 

 

Interpreting the new PhysioTec logo

Interpreting the new PhysioTec logo

The new PhysioTec logo. What does it all mean?

PhysioTec has now been in operation for over 12 years. We thought it was time we refreshed our branding to reflect the ways in which our business continues to grow and change. The logo symbol includes two dynamic, intersecting, abstract forms, interacting with balance and stability. The underlying cross is reminiscent of a medical cross, reflective of the important role physiotherapists play in health promotion. The two intersecting forms represent a number of interactions central to our practice:

Clinical Expertise and Scientific Evidence – At Physiotec we hold a strong belief in evidence-informed practice, meaning that we keep up to date with the latest scientific evidence and integrate this with the knowledge and expertise gained from decades of combined clinical experience.

Muscle and Collagen – The two forms represent the interaction between muscle (the pink logo form) and collagen (the silver logo form), a key building block of tendon, ligaments and bone. Together these form the musculoskeletal system which is the system central to the practice of physiotherapy

Us and You – Representative of the close relationship between our staff, our clients and our referrers. We hope to enrich the lives we touch as you enrich ours.

We have chosen this colour as it has many associations to which we feel a strong affinity in the way we practice and interact with our clients:

warmth –  nurturing  –  intuition  –  sensitivity  –  hope  –  positivity  –  energy

We have also changed our clinic moto from ‘Moving with the Times’ to ‘Moving with You’ to reflect the patient-centred care we provide.  Our main aim is to work with you to provide the best possible outcomes to enable you to once again enjoy the things that are important in your lives – health, family, friends, sport, recreation and travel.

Some things never change:

The clinic is still run as passionately as ever by Dr Alison Grimaldi, our practice principal and her husband Nunzio, director. We still have staff members that have been with us from almost the very beginning, including our Administration Manager, Rebecca Rusich. We continue to provide a culture of ongoing learning and passion in all that we do. We would like to thank all who have been a part of our amazing journey so far and look forward to meeting those who will become part of our future.

 

When Should You See a Physiotherapist?

When Should You See a Physiotherapist?

When Should You See a Physiotherapist?

Seeking the advice of an experienced physiotherapist is something that many athletes consider in their training efforts.  For starters, physiotherapists play a major role in the care and performance of athletes, but how exactly can a physiotherapist support the general population?

From an athletic standpoint, the use of a physiotherapist may appear pretty obvious, but for the general adult population, is there any benefit in seeing a physiotherapist and why would you even need to see one?

Let’s take a closer look into what a physiotherapist can offer you.

 

What Services does a Physiotherapist provide?

In order to have a good grasp on when to see a physiotherapist, it is important to have an idea as to what services a physio can offer.

Your experience with a physio varies depending on where you go, but overall, a physiotherapist provides rehabilitation, education and support, performance training, as well as assisting with stress relief in many aspects of your life.  Many physios have different certifications so it is important to search around for a physiotherapist who may best be able to assist with your problem.

The best bet is to make a selection on a physio that is well qualified and experienced and has a wide range of technical skills and advanced equipment .

Listed below are 10 reasons why you should see a physiotherapist along with what they can do to help for that specific scenario.

10 Important and Common Reasons to See a Physiotherapist

 

  1. Prevention of Injuries.

    Athletes are well in-tune with their physiotherapist, but for the common adult, a physio may be foreign.  For starters here, physios specialise in injury prevention, which is the process of adjusting posture, form and movement patterns to help reduce your risk of experiencing an injury or re-injury.

    Usually, adults seek the advice of a physio for rehabilitation from an injury that may have occurred after attempting the gym, trying a new fitness routine, or due to some occupational issue that arises (such as lower back pain or repetitive injuries). A physio can guide you in your rehabilitation, help you regain your strength and understand what things you can change to minimise the chances of injuring yourself again. Prevention is always preferable to cure, so getting some advice from a physio before you start at the gym or join bootcamp is a great idea. Remember, a physio understands both your exercise goals and how to get you there safely.

    When you visit a physio for injury prevention, you will be thoroughly evaluated.  First there will be some questions to evaluate your previous history, current situation and future goals. Then the physio will do a physical assessment to get a better understanding of how you move, and identify any weaknesses that may need addressing.  Once you have a diagnosis, the physio can lay out a direct path to help you succeed in your goals and prevent injuries.

    If you are prone to injuries, it may be wise to seek out a physio to reduce the risk of injury as soon as possible. This can save you a lot of pain, money and time off work.

  2. Work on Posture.

    There are many reasons as to why you could have nagging injuries popping up here or there, but your posture is perhaps one of the most critical components to avoiding nagging pains.

    Your posture may not be something you pay close attention to throughout your work day but if pain or injuries to your back, neck, and legs start to appear, then your posture may be one factor.

    One of the most common reasons for frequent headaches in office workers is poor posture caused by improper ergonomics.  With that in mind, a physio can help you to develop better awareness of your position, advice on your work set up and improve the function of your postural muscles so that you can avoid those nagging postural pains.

    Generally, a physio will develop specific exercises to strengthen the postural muscles and will guide you throughout your healing process.

  3. Alleviate Generalised Pain.

    Perhaps you do not have a specific injury causing pain.  Widespread, generalised pain can be linked with conditions such as Fibromyalgia, Hypermobility and many systemic rheumatological diseases. But there is much a physio can do to help your pain.

    Physios utilise ‘healing hands’ (hands-on techniques) to alleviate pain by stimulating certain nerve pathways to be less sensitive. They can also provide education on ways to cope with fatigue, how to best pace your physical activity and everyday chores and how to gradually increase your ability to do the things you need to do and most importantly, the things you love to do. A graduated exercise program can also help to reduce pain and develop more fitness, strength and stamina. A physiotherapist can make a very positive impact on your quality of life.

    While physio’s serve as pain relieving healers, it is important to understand that your pain levels do not need to be excruciating.  Lower level pains such as frequent nagging pains and dull headaches are a very common reason to see a physio. Don’t let these nagging problems drag on for months or years, when there is something you can do about it today – see a physio.

  4. Stretching & Flexibility.

    If you sit at a desk all day for work, you may think that stretching is not important since you were not active, but long periods of sitting can cause tightness in your lower back and hamstring muscle groups. Getting up and moving regularly and doing some regular simple stretches can make a big difference to work related aches and pains. Breaking your sitting with activity is also important for your general health. 

    If you spend a great amount of time typing on a computer then you should consider stretching your forearm and wrist extensor muscles throughout each day. Do you have neck aches?  Consider a stretching program to loosen the muscles that move your head.

    A physio is an expert in muscular health and wellness and they can create a detailed mobility/stretching routine. This can be provided via a free app with videos, reps, time and you can even set reminders to ensure you don’t forget to move your body regularly.  Consider this a highly beneficial commodity in your health and wellness.

    For some people however, stretching will not help a feeling of tightness or stiffness.  This may be a symptom of hypermobility (too much flexibility, sometimes called being ‘double-jointed’). If you do not have enough muscle support deep around flexible joints, the brain may signal big, superficial movement muscles to help out, working way more than they would normally. In this case, stretching will not help and may worsen the problem. A physio with expertise in this area can help ensure you are given the exercises that are right for you.

  5. Heal from a Complicated Surgical Procedure.

    One of the lesser known services a physio provides is healing from complicated surgeries. After surgery, you may be unable to be active or to exercise for quite some time. This may result in a lot of muscle weakness and a loss of physical fitness, making it much harder to return to your normal activities.

    A physio can help you to progress through a post-surgical rehab program, helping you to regain your muscle strength and fitness safely and effectively.

  6. Management of your Disease.

    There are many scenarios in which you could be diagnosed with a disease and your only option provided by your doctor is to manage the disease with medication.

    Type II diabetes, heart disease and osteoarthritis are all conditions in which adults are to manage their condition rather than “fix” the disease.

    A physiotherapist can take you through a suitable and appropriate exercise program to help you to manage your disease, based on your diagnosis and the findings of a detailed assessment.

    This is quite valuable because sometimes the management process with a physio is so beneficial that some clients can cut back on medications prescribed by doctors.

    If you are in a disease management process, you should always consult with your doctor about involving a qualified physio in your management plan.

  7. Manage a Physical Limitation.

    There are many conditions that people are born with that cause limitations.  Sometimes, limitations are created as you age, through car accidents, injuries, as well as new onset of debilitating diseases.

    Physiotherapists are highly skilled to work with these conditions so that you can better manage your limitation.

    Physios can help to train certain muscle groups and improve your mobility to make your daily life easier to manage, but they are also skilled at assisting with devices, braces, and various health-related accessories you may need for your condition.

  8. Recover from Hip or Knee Replacements.

    If there is any reason to ever see a physiotherapist, then perhaps this is the best reason.

    Physios work on a regular basis with clients who have been through a hip or knee replacement surgery.  There are 2 important things that a physio can do in these situations.

    Some physios offer pre-habilitation methods, which is exercising for a month or two before your surgery to help you recover from your surgery quicker.

    In addition, post-rehabilitation is essential for getting your joints working close to how they were before the surgery, but without the pain.

    You should definitely see a physiotherapist if you have a hip or knee surgery scheduled or are considering it.

  9. Receive Real-time Feedback on Movement and Muscular Usage.

    These services can help anyone from an older adult with back pain to athletes returning to sport or who want to help improve performance in some way or another.

    Some physiotherapists use certain sensor technology devices, such as the ViMove device, to monitor your movement patterns and muscular activity. Real-time ultrasound is also an incredible tool that allows the physio to see the muscles beneath your skin, to ensure they are healthy and able to activate in ways that best support and move your body.

    With this feedback, your physio is able to identify certain “weaker” spots throughout your body to aid your recovery or improve your recovery or athletic performance.

    This is valuable for any young athlete looking to elevate their performance and for any adult looking to simply improve upon weak areas in the body.

  10. Post-Partum Exercise Conditioning.

    Having a baby is a stressful situation for the body and the female body is subjected to many bodily changes during the months of pregnancy.

    For this reason, seeing a physio can help to strengthen areas that may have been stretched or weakened during pregnancy and they can help guide you on a plan to safely increase your activity level and help lose that extra baby weight as well. A Women’s Health physio can also help specifically with pelvic floor or bladder and bowel problems that may occur after childbirth.

    Seeing a physiotherapist is a safer option than a personal trainer, due to a physio’s understanding of the effects of pregnancy on the muscles, ligaments and joints and what is appropriate in the early months after having a baby. Many new mums develop problems when returning to high levels of activity too quickly or performing inappropriate exercise routines. Medical issues can also arise weeks or months after having a baby, so being under the care of a physiotherapist, who are Allied Health Professionals, is a good choice.

So Why Should You See a Physiotherapist?

After taking a look at some of the services a physio can provide across many different aspects of health, you should have a good idea as to why it is important to your overall wellness to see a physio.

Yes, a physio is an expert in healing injuries, but there is much more that a physio can offer.

Consider any or all of the reasons above to help guide you in your decision on when you should see a physiotherapist.

10 Ways That Physiotherapy Can Improve Your Lifestyle

10 Ways That Physiotherapy Can Improve Your Lifestyle

The Top 10 Ways that Physiotherapy can Improve your Life

Physiotherapy is not a relatively new area in healthcare; rather, it has been around for many centuries in some form but in Australia it was established as a formal association in 1906. With the now substantial amount of scientific research to support the profession and the high profile role that sports physiotherapists play in all forms of amateur and professional sport, physiotherapy has been gaining a considerable amount of popularity over recent times.

While many see physiotherapy as a part of healthcare that is mainly aimed at healing the injured and helping athletes to improve performance, there is so much more to this highly specialised field.

Considering that a physiotherapist holds a university degree which may range from a Bachelor to a Doctoral degree, you should expect that they can do quite a bit when it comes to recommending ways to improve your daily life.

There are clinics popping up all over, but what should you expect from physiotherapy and how can it help with your daily life?  Listed below are 10 ways that physiotherapy can improve your overall lifestyle so that you can continue with your usual activities of daily living.

  1. Holistic Healing.

    One of the basic things that physiotherapy can do, is to help with healing, but in a holistic way.
    Holistic healing is an approach to healing illness, injury, or a way to improve health by considering physical, psychological and social impacts on your health. Physiotherapist do not prescribe medication but work with your body and mind to promote healing and health. Many people tend to enjoy this perk and seek out the healing approaches of physiotherapy as a result.

    So what can a physiotherapist help with when it comes to holistic healing?  For starters, physiotherapists can help to alleviate pain, improve your body mechanics to reduce pain, aid in injury rehabilitation, prevent and decrease headaches, and help to improve blood circulation, decrease blood pressure, and promote overall wellness.  Not bad considering physiotherapists do not prescribe medications for the healing process.

  2. Physiotherapy Can Prevent Surgery.

    One common way physiotherapy can improve your lifestyle is by avoiding surgery.  Surgery is a critical part of healthcare and while it is needed in many aspects, there are certain situations when physiotherapy may be a better approach than surgery.  If you consistently have pain in your body and it is caused by some variable (let’s say lower back pain as an example), many adults tend to go the surgical route as a way to “fix” the issue.

    Sometimes this works and it is the best method of healing for the patient, but would you still do the surgery if there were options that a physiotherapist could help with?

    For starters, physiotherapists are able to find the issues that could be causing your lower back pain and can recommend and guide you through a series of exercises, stretches and postural activities.  Some techniques and advice can provide immediate pain relief and in other situations positive results develop over the course of a few sessions.  This is only one example, but if you are considering surgery for something that a physiotherapist can look at, why not give it a try?

  3. Improve your Athletic Performance.

    Not everyone who sees a physiotherapist needs some sort of healing.  In fact, many athletes (professional and amateur) seek the assistance of physiotherapy to help improve performance.  After all, physiotherapists are experts on muscles and body mechanics, so this would be the best source of any fitness “guru.”

    Physiotherapy uses technologically advanced machines, gadgets, and tools to find the best way to utilise muscles in the body.  Some clinics may use biofeedback devices and have their own gym facilities.  Consider physiotherapy as an effective method for improving your athletic ability and for improving your active lifestyle.

  4. Manage a Disease.

    When you are newly diagnosed with a disease, it can be a bit scary to face it in the eye immediately after leaving the doctor’s office.  There typically are many questions that are left unanswered and many are unable to be answered for that matter.  However, there are certain diseases that physiotherapy can help with while you go through the treatment process.

    For starters, physiotherapy is a great option for diabetics and for patients with poor blood circulation (which is often caused by diabetes).  Typically, physiotherapists use exercise as a way to manage diabetes and help to improve blood flow to certain parts of the body.  In addition to diabetes, physiotherapy is a great choice for patients undergoing chemotherapy for cancer treatment.

    Chemotherapy is known for decreasing energy levels in adults and shredding away endurance, not to mention it is quite challenging on the mind.  For this reason, physiotherapy can help to manage weakness and lethargy associated with cancer treatments, and your physio may be a great source of motivation throughout your entire treatment process.  Also, physiotherapists may be able to assist with some of the pain associated with certain cancers.

    There are many diseases that physiotherapists are faced with on a regular basis and seeking the advice within physiotherapy can be a holistic way to improve your life when living with an illness.

  5. Improve Balance.

    Older adults are at great risk of balance-related issues and balance tends to diminish with older age.  Throughout the aging process, reduction in bone density, muscle strength and balance can lead to falls and osteoporotic fracture for the older adult.

    Falls are a major cause of hip fractures, hip pain, broken bones, as well as head injuries, so finding any way possible to maintain proper balance is vital to health and wellness.  Physiotherapists commonly work with patients in falls prevention programs.  For starters, the physiotherapist may ask you about your home set-up, to help identify things that can place you at risk of a fall (such as loose rugs, pets, and bath mats).  In addition, physiotherapists will assess your balance, which usually you receive a score or a grade as a way to establish your starting point.

    Once you are assessed, the physiotherapist may guide you through a series of exercises and programs designed to maintain or improve your balance.  The older adult can certainly benefit from physiotherapy so if you are worried about your balance, consider this an option.

  6. Treat Incontinence.

    Incontinence can be an extremely embarrassing and distressing problem. So much so, that some women are fearful of attending social functions and stop participating in physical activity which is very negative for health and wellbeing. A Women’s Health physiotherapist is able to help with improving control of pelvic floor muscles and deal with other related bladder and bowel issues. Pelvic floor exercises are considered the first-line treatment for incontinence and are best provided by a trained health professional, your local Women’s Health Physiotherapist. Managing incontinence effectively can be life changing.

  7. Manage Arthritis.

    Arthritis is one of the most common conditions that affect your muscles, joints, and connective tissue and it can be quite burdensome on your daily life.  Treatment usually involves managing the symptoms, but one common way to help manage your pain due to arthritis is with physical activity.

    Physiotherapy can definitely help with arthritis and many patients are directed by a physiotherapist on how to safely and properly exercise with arthritis.  The use of physiotherapy can also be a holistic way to manage pain without the use of pain-relieving medications, which have side effects.

  8. Assist in the Management of Blood Pressure.

    Physiotherapy is surprisingly a great method for decreasing your blood pressure, or at least a method for managing it.

    As part of their practice, physiotherapists instruct patients and clients on how to recognise physical signs of stress that can increase blood pressure, and ways to address this. Relaxation exercises and deep breathing can be quite effective for this and your physiotherapist should be able to direct you through deep breathing programs.  Losing weight and exercising regularly are also important ways to reduce your blood pressure. You may not be exercising because of pain or an injury, lack of confidence or lack of know-how. Sometimes it can be hard to know where to start if you are not used to regular exercise. A physiotherapist can safely prescribe an exercise program or activity schedule that is suitable for your level of fitness and fits with the things you like to do. Consider asking your physiotherapist for guidance on how they can assist you in managing your blood pressure.

  9. Improve your Quality of Life.

    Your quality of life may not be what it should be for a number of different reasons – health and mobility issues are often a large factor. You may not be able to participate in sport, recreational activities or social events due to pain or a lack of physical capacity. Your mental health may be suffering due to these issues or due to excess weight or other health issues that can be improved markedly with a well directed exercise or activity program.

    Sometimes you know you are not in a good place, but are not really sure where to start with looking for help. A physiotherapist is an excellent option to guide you through the process of regaining your quality of life.

  10. Prevent Injuries from Occurring.

    Injuries are an inevitable part of life, to an extent.  Being physically active has its perks, but an active lifestyle has a greater risk of injury as well.  Physiotherapy can definitely help to prevent injuries from occurring; however, it should be known that not all injuries can be prevented.

    With the use of technology-driven devices, physiotherapists are able to identify problems with muscle strength, coordination, balance, flexibility and your training regime to gain a better picture as to the risk of an injury.  Consider seeking the advice of physiotherapy to see if you can prevent or decrease your risk of injuries with your active lifestyle.

6 Tips To Bulletproof Your Running This Summer

6 Tips To Bulletproof Your Running This Summer

It’s spring time and for many it’s a sign to start getting fit for summer. For those who had been hibernating during winter it is worth taking note of these following tips to bulletproof yourself for the months of running ahead.

 

  1. Remember you are exposing your body to increase stresses and strains that it may not be accustomed to. Many runners experience injury in their first 8 weeks by doing too much, too fast, too soon. Increase running volume by no more than 10% every 2 weeks.
  2. If you are taking up running for the first time, allow 48 hours between runs during the first four weeks. You can do other lower impact exercise on alternate days such as cycling, swimming and strength training.
  3. Break up your first few runs into run/walk intervals. For example 1 minute run/1 minute walk for 20-30 minutes. 
  4. Run with a shorter step and higher cadence. Pick the foot up as you swing the leg through and land with a verticals shin and bent knee joint in the front of the hip. Run tall with an upright posture. As you improve in fitness and strength your running technique will feel easier.
  5. Strength Training/Pilates will help your running performance and reduce the risk of injury. Runners need strong hips, trunk muscles and ankles to move well, maintain good posture and prevent injury. Two-three #strength training sessions is recommended per week focusing on whole body ground based exercises such as squats, lunges, deadlifts and step ups. Good movement and technique must be trained before adding resistance.
  6. Make sure you have the appropriate equipment/footwear. Nothing more likely to cause injury/discomfort than this. Find the runner that is most comfortable for you or a brand you trust and have used previously in the past with good results.

 

If you have pain running and you’re unsure about why, STOP! Go see your GP or Physiotherapist, find out why you have a problem and then deal with it. Many running related pains are easily dealt with, but some, if left untreated, can become chronic problems.

Enjoy your running! Every session you do doesn’t have to be better than the last one. Schedule easy runs for yourself where you don’t worry about pace and just enjoy a nice easy trot!

When is your child safe to begin resistance training?

When is your child safe to begin resistance training?

When is it safe to begin resistance training?

It is a common misconception that resistance training in children stunts growth. Many parents and coaches remain convinced that weight training will result in short stature, due to potential damage to the growths plates (epiphyseal plate).

In actual fact, The Australian Strength and Conditioning Association (ASCA) have developed a position stand on youth resistance training, which is in contrast to these beliefs.

At PhysioTec, we believe there is a place for strength and condition in children. We maintain that supervision is essential, and believe that this is an ideal time to condition young developing children and adolescents to a level where there body can not only withstand, but excel in their chosen field.

Are you still unsure?

Well, if a child is ready to participate in organised and structured sports, such as cricket, football, rugby and basketball then they are generally ready to perform a supervised resistance-training program. This will allow them to handle even the most intensive sporting schedules

 

September 2017

Physiotec’s 7 laws of Strength Training

Physiotec’s 7 laws of Strength Training

 

7 laws of Strength Training

1 Train Consistently

Consistency with training is vitally important. Those who train week in and week out will experience steady improvements in fundamental lifting skills, strength and muscularity over time. Assess your weekly routine and see when you can fit in at least 2-3 30-45 minute sessions per week into your schedule

2 Warm Ups are essential:

The “RAMP” system provides a method by which warm-up activities can be classified and constructed. This system identifies three key phases of effective warm-ups.

Activities included in the ‘Raise’ section can be used to increase body temperature and blood flow. The ‘Activate and Mobilise’ section can be used to optimise strength, control and dynamic flexibility around areas central to performance in the gym. The ‘Potentiation’ section provides an ideal time to carry out activities such as speed and plyometric training in order to prepare the body to work at maximal capacity.

3 Use Good Form:

You do need to be very strict with your exercise form, and you need to learn the right type of form for your body on various lifts. This is especially important for bigger exercises like squats and deadlifts where the risk of injury is inherently higher than, say, dumbbell curls. Developing competency in the major compound lifts such as the deadlift, squat and lunge will reduce the likelihood of injury in the gym and can ensure you train consistently throughout the year and reach your goals.

4: Stimulate the muscles of the entire body:

To make a muscle grow, it must be stimulated on a regular basis. Compound exercises are designed to stimulate a lot of muscles throughout the body. For example the deadlift stimulates the forearms, traps, lats, scapular retractors, spinal extensors, glutes and hamstrings, even the core and quad muscles This helps explain why deads are such a great exercise. However, if all you did was deadlift, your pecs, delts, and biceps wouldn’t come close to reaching their full hypertrophy potential. Make sure your programs regularly incorporate enough exercises that combine to thoroughly hit the entire body.

5; Basic Strength Must Improve:

 Progressive overload is the most important aspect in the strength game. If you embark on a strength training regimen and fail to get stronger, you won’t gain much muscle. You must use heavier loads and perform more reps over time.

As you get more experienced in the gym, you should see dramatic strength progress compared to your beginning level in a squat variation, a deadlift variation, some kind of upper body press, and an upper body pull. And if you want to be your absolute best at anything, be it squats, deadlifts, bench press, power cleans, or even Turkish get-ups, then you need to perform the lifts consistently to groove the neuromuscular patterns and maximize motor learning. Failing to do so will leave unachieved progress on the table.

6 Muscle is made in the gym and built in the kitchen.

 Nutrition is key when it comes to strength development. The best training program in the world is no match for a poor diet.

If you want to develop strength and perform optimally, then you must take nutrition seriously. You need to take in the right amount of calories and the right blend of macronutrients for your goals and physiology. You don’t have to be perfect 24/7, but eating a consistent amount of carboydrates, protein and fats can help with strength and hypertrophy gains.

7 Sleep.

Some folks need more sleep than others and some can perform well with less, but you should still care about your sleep (quantity and quality) and prioritize it. Make a genuine effort to be consistent with your sleep schedule if you’re serious about getting results. Failure to do so will hinder your pursuit of strength and hypertrophy.

Regarding stress, your goal shouldn’t be to eliminate it altogether, but rather to optimize it. It’s good to be challenged in life, but there’s a fine line between eustress (positive stress, like a good workout) and distress (negative stress, like 65 hours a week at a job surrounded by toxic co-workers). Aim to stay in eustress most of the time for maximum results. Step back and analyze your life choices and habits. This is an area in which many lifters can make adjustments that lead to immediate results.

 

Resistance training for persistent pain

Resistance training for persistent pain

Resistance Training for Persistent Pain

Resistance Training

At Physiotec, we see many people with persistent hip and lower back pain. A lot of them are fearful regarding resistance training or are unsure what types of exercises are appropriate for them. There is often a misconception surrounding resistance training regarding its potential to be harmful or unsure for patients with persistent pain. At Physiotec, we aim to create an environment, which promotes strengthening in a safe and graduated way.

Benefits of resistance training

There are many benefits of resistance training including improving muscle mass and bone density, injury and falls prevention and overall movement patterns. In our new strength and conditioning gym, you have a unique opportunity to be closely monitored by a physiotherapist who combines their excellent knowledge of pain science and resistance training in the overall management of your condition.

Assessment and management programs

All our assessment and management programs are 100% individualized to suit your specific needs. Whether you are young or old or are experienced or inexperienced with resistance training, our Gymstart program offers you a new and exciting approach to the management of your presentation.