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Pec Minor and It’s Major Impacts!

Posted on 2:58 pm in Uncategorized |

Everyone knows about the pecs! They make you bench press heavy and go to any beach and you can count the number of guys shamelessly flexing them off on the beach! What a lot of people don’t know is how important these muscles are for the healthy and natural movement of the shoulder and neck.   Anatomy and Function   The pectoralis muscle group is made up of the pec major and pec minor. The pec major attaches the upper arm bone to the collar and breast bones, with its main function being to adduct and internally rotate the upper arm bone. The pec minor runs from the 3rd-5th ribs to the forward projection of the shoulder blade, thereby helping to stabilise the shoulder blade in to the chest wall. Balancing mechanics in this area, like any other area of the body, is extremely important. Overuse, over-training and prolonged postures can all lead to altered mechanics of these muscles and contributing to rounded shoulders and slouched postures. The shoulder blade will also be pulled in to an anteriorly tilted position, impacting on the shoulder joint’s ability to move optimally.   https://rad.washington.edu/muscle-atlas/pectoralis-minor/     Consequences   There are many varied and wide ranging issues that can present as a result of pectoralis muscle dysfunctions. The most common that we would see in the clinic arise from prolonged slouched positions. This can result in pain and/or restriction in neck movements and stiffness and pain in the upper back. It can increase the likelihood of rotator cuff pathologies and impingement, as well as restricting shoulder range of movement. It can even result it in neuropathic pain in the arm. These are but a few of the things we would see on a daily basis that pec dysfunctions contribute towards.   What can a physio do to help you?   Getting the pec released is likely to be rewarding in improving the mechanics of the area in the short term. If, however, that’s all that gets done you’re unlikely to get anywhere in the medium or long term! If the pecs are an issue it is likely part of a wider issue and there is likely a muscle imbalance somewhere in the region. Muscle balance is so important to optimising movement. As physiotherapists we are the experts at finding the underlying cause of why your pecs are causing issues for you and we will determine an individual treatment and strengthening plan that will help you overcome this imbalance!   If you have any questions or would like to book in to see one of our physiotherapists, please do not hesitate to contact Get Active Physiotherapy on 1300 8 9 10 11 or email us at admin@getactivephysio.com.au...

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Scoliosis

Posted on 12:00 pm in Uncategorized |

The term scoliosis was a Greek word that means curved or bent.  Today though, it is used to describe the most common spinal curvature. Scoliosis develops when the spine bends sideways but also rotates along its vertical axis.  Most of the time scoliosis is idiopathic, meaning there is an unknown cause. Scoliosis is named according to where the apex of the curvature of the spine occurs. These curves commonly occur in the thoracic (mid-back) and thoracolumbar (junction between the thoracic and lumbar) areas of the spine. Scoliosis does not commonly occur in the neck.   Visible signs of scoliosis can include:    Head not centred over middle of hips  One shoulder appears higher than the other  One shoulder blade more prominent  Rib cage shifted to one side  Waist appears asymmetrical  One hip appears lower than the other Clothes don’t tend to fit properly   https://www.scoliosis-australia.org/scoliosis/about_scoliosis.html   Physiotherapy can help with scoliosis to help restore normal spine range of motion, muscle length and resting tension, muscle strength, breathing mechanics, endurance and core stability. If you have any questions or would like to book in to see one of our physiotherapists, please do not hesitate to contact Get Active Physiotherapy on 1300 8 9 10 11 or email us at admin@getactivephysio.com.au...

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Diastisis Recti

Posted on 1:41 pm in Uncategorized |

Have you just given birth and have been given a diagnosis of diastasis recti? Not to fear, you are not alone – more than 60% of women have this at 6 weeks postpartum and some 30% continue to have this even a year postpartum. If you have been given this diagnosis by your GP or OB with the treatment of tons of crunches or abdominal work, know that this alone may not always fix the problem. What is Diastasis Recti?   Diastisis Recti is caused by overstretching of the linea alba, the fascia at the centre of the rectus abdominus, the “six pack” muscles. Diastasis Recti can really affect anyone, not just those who have given birth but it is common in this population as the pressure of the weight of the belly causes the fascia to stretch out. Clinically it is most common in those who carry large babies or twins, have had multiple pregnancies or those who have tight abdominals before pregnancy. DR can continue to affect women years after pregnancy and can lead to all kinds of problems and pain like prolapse, urinary/faecal incontinence, loss of stability, back pain, pelvic girdle pain and even reduced sexual sensation. https://www.babycenter.com/0_diastasis-recti_10419293.bc   Crunches   Doing crunches alone (and correctly!) will likely lead to the closure of the diastasis recti. There is nothing inherently wrong with this blanket solution when the outcome is what most postpartum mums are looking for. However if the strength of your abdominals exceeds that of your pelvic floor or if you have improper breathing mechanics (the diaphragm is an important part of your core) then you may be leading yourself down a path of trouble. If you have diastasis and are not sure if you are doing what’s right, or if you are postnatal and are looking for some advice, book in with our women’s health physio whose goal is to set you on the right path to healing and function. If you have any questions or would like to book in to see one of our physiotherapists, please do not hesitate to contact Get Active Physiotherapy on 1300 8 9 10 11 or email us...

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Motivation for Rehabilitation

Posted on 3:23 pm in Uncategorized |

Getting injured is an emotional stress as well as a physical one. Rehabilitation can be hard and demanding, you must be prepared. There are many stages in the road to recovery and as everyone’s situation is different, this reflects in a broad variety of rehabilitation and treatment needs.  It’s important to stay motivated! The sudden onset of injury can have a large impact on your life, be it to family, work, sport or social life. To be suddenly incapacitated can lead to depression, being aware of this and seeking treatment sooner rather than later can minimise the frustrations felt and lead to a more successful outcome long term.   The 5 Emotional Stages of Injury   The same grief at the loss of a loved one can apply to an injury. It’s beneficial to be aware of these stages of grief, it will help identify your feelings, especially if it is out of character and at the very least it will reduce the potential of these feelings impeding your goal attainment and therefore hindering your motivation and rehab. Stage 1: Denial – Refusing to believe you are injured or pushing through the pain. Being in this danger zone can make matters worse both physically and emotionally. Stage 2: Anger – Can appear in different forms and be directed at oneself or at the ones closest to us. Stage 3: Bargaining – Negotiating to do more ahead of schedule. Don’t go too hard too soon, it’s a slow process. Stick to the program! Stage 4: Depression – This involves acceptance of the injury with an emotional trigger. It’s understandable to be down. The positive is you are starting to accept the reality of the injury. Stage 5: Acceptance – Emotional detachment from the injury, objectivity has arrived. Sticking to the plan and seeing progress. Your mind is at peace which encourages healing. https://www.northpoint-training.com/leading-self/146-motivation-the-key-to-achieving-goals Goal Setting   What is your Significant Emotional Motivation, SEM? Yes you are injured but why is it important to you to recover? There are many reasons but not enough people tap into this reason, this hinders your recovery. Establishing an SEM can help attain your goals and help you recover quicker. Whether it is returning to your beloved sport, playing with your children, or even assisting you in being more driven at work so you can get a promotion, it is important to acknowledge your long term goal. We use goal setting in our everyday lives, it is no different here. SMART goals or any other form of goal setting, sitting down and setting objective performance goals with your treating therapist is extremely important for success. These stepping stones will allow you to attain your ultimate goal of that SEM. Being committed and having the motivation to succeed in completing your rehab program can be a challenge all by itself. The main thing that will help you is the completion of the goals that you have or will set. If you have any questions or would like to book in to see one of our physiotherapists, please do not hesitate to contact Get Active Physiotherapy on 1300 8 9 10 11 or email us at admin@getactivephysio.com.au https://www.backfocus.com.au/injury-rehabilitation-motivation/...

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Squats

Posted on 7:45 am in Uncategorized |

Many times I have had patients come see me because they love to exercise, lift weights and do it on a frequent basis. Some of these people unfortunately run into some sort of pain in the knees, ankles or hips possibly due to some sort of biomechanical error or purely just overdoing it. A lot times, these people have seen previous therapists who have told them “You squat how much? How many times? You have got to stop squatting if you want the pain to stop!” At this point most of these once energetic fitness fanatics hobble out of their therapists office saddened by the news that they can never squat again. Here I am to tell you that these therapists are only half right. Stop squatting? Just for now, but analyse your technique and biomechanics to get you back there. But why should you keep squatting? Squatting is a great exercise. In every day life we squat to pick up our kids, squat to sit down on a low chair and squat to pick up heavy things. Squatting body weight or with weights will improve muscularity, strength, longevity and your overall ability to kick ass. Lifting weights and exercising has proven to improve bone density and general well being.   Start from the ground up   One of the biggest mistakes I see when people return from injury is they go back to their poor movement patterns and soon enough have another flare up of that previous injury. Eg start going back to barbell squatting. One of the most underutilised and great training tools I have for my patients when they get back to squatting is the box squat. By starting with proper positioning patients will become aware of where they need to be in space, muscular recruitment and stability. Box height will be dependent on the ability of the patient to maintain spinal neutral, pelvic neutral without a butt wink. http://www.menshealth.co.uk/exercise/bodyweight-box-squat How to box squat   Full body tension is vital when doing any type of lifting. Brace your core, glutes and hamstrings and drive up through your feet into a standing position. Return to sitting with full control and ensure that tension is kept until you are fully sitting down on the box. Most patients will lose core tension and pelvic neutral when they are about to sit on the box. It is important that you avoid this! Add a front load, for example a kettlebell, to enhance upper body and core bracing. Add a band around the knees to enhance glute activation and avoid knee valgus. If you have any questions or would like to book in to see one of our physiotherapists, please do not hesitate to contact Get Active Physiotherapy on 1300 8 9 10 11 or email us...

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Neurodynamics

Posted on 12:51 pm in Uncategorized |

Everyone knows joints move and muscles contract to provide “normal” movement. An extremely important factor in creating normal movement, one that is often not assessed, is neurodynamics. What Is Neurodynamics?   A great scrabble word? Yes. More importantly, though, it is the sliding and gliding of the nerves throughout your body. When the nerves are unable to move freely it often results in pain and a restriction of day to day tasks. Importantly, this neurodynamic pain can feel very much like muscular and joint aches.   http://paragonphysiotherapy.com/solutions/neurodynamics/   It is assessed with upper limb and lower limb neurodynamic tests to assess which nerves are impeded, leading to the selection of the most appropriate treatment to facilitate normal, full nerve movement. It is really important to assess these nerves when a pain has persisted for longer than 3-6 months. After this time period the central nervous system becomes sensitised to pain, thereby becoming more efficient at producing a pain signal. Neurodynamic treatment should be a huge component of treatment for persistent pain. What injuries can be from a neurodynamic dysfunction? low back pain neck pain shoulder pain elbow pain calf and achilles pain quadriceps and hamstring pain Pretty much any location on the body……… So if you have had pain that has persisted longer than expected and isn’t getting better as you would expect, maybe it is time to get those nerves checked. If you have any questions or would like to book in to see one of our physiotherapists, please do not hesitate to contact Get Active Physiotherapy on 1300 8 9 10 11 or email us...

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Vertigo

Posted on 10:32 am in Uncategorized |

What is Vertigo?   Vertigo is the sensation of spinning—even when you’re not moving.   You might feel like you’re moving or that the room is moving around you. Most causes of vertigo involve the inner ear, which is also known as your vestibular system.  Other symptoms you might have include: nausea, vomiting, increased sweating or abnormal eye movements. One of the most common forms of vertigo is called BPPV (Benign Paroxysmal Positional Vertigo), which is an inner-ear problem that causes dizziness with head movements in a certain position. This can be treated with specific treatments done by your physiotherapist.   https://nonprofitquarterly.org/2018/02/23/vertigo-and-the-intentional-inhabitant-leadership-in-a-connected-world/    What to expect when seeing a physiotherapist for Vertigo?   Physiotherapy treatments for dizziness can vary depending on the cause. Possible types of exercise may include balance activities, exercises to improve your vision and ability to focus and exercises to help the brain “correct” differences between your inner ears.   Goals of Physiotherapy Treatment   Goals for vestibular rehabilitation include: Improving complaints of visual disturbance with head movement Improving static and dynamic balance, Decreasing fall risk, Reducing general complaints of dizziness Resolving positional vertigo, Increasing participation in functional and social activities Improving overall fitness   If you have any questions or would like to book in to see one of our physiotherapists, please do not hesitate to contact Get Active Physiotherapy on 1300 8 9 10 11 or email us at admin@getactivephysio.com.au....

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Are You Running Injury Free?

Posted on 11:23 am in Uncategorized |

Have you been running for a few months now, increasing your mileage weekly and now wanting to work towards something bigger, your first fun run, City 2 Surf or Sydney Running Festival? Or perhaps you are thinking of just getting off the couch and want to complete your first 5k. Whatever your situation, many new runners and even those who have been running for years can encounter injuries when they least expect it, hampering your progress and stopping you from reaching your goals. In the clinic the most common thing we see which leads to running injuries is actually the most preventable – overtraining and lack of recovery. Most new runners have a haphazard approach to their training, trying to squeeze in as many miles as possible every week without any thought to recovery, rest days, unloading weeks or even longer term planning. Running can be hard on the body, overloading the same structures over and over again. This will in the beginning lead to some little niggles which when go unchecked will soon deteriorate into some major injuries. Common running-related injuries: Anterior knee pain Shin splints ITB pain Achilles pain Hamstring Tendinopathy Low back pain Gluteus Medius Tendinopathy Plantar Fascitis To avoid these injuries it is important that you have a well designed training plan which incorporates not only your training days but recovery strategies. Have you found that your progress is stalling or even declining? Have you found that even after taking a day off you are still feeling fatigued? Having a good understanding of your training capacity and where your weaknesses lie will lead to your longevity as a runner. Developing a deeper understanding of your biomechanics and where you lack strength, mobility or stability can prevent you from “running” into injury. As physiotherapists we can conduct a running assessment. We are experts in analysing your movement patterns, assess your running ability, gait pattern and help you design an appropriate program which includes manual therapy, strength, mobility and a long term progressive running plan.   https://www.physiogenie.com/run-fit/   What is involved in a running assessment?   First up, individual joints and body areas are assessed for how much movement you have, as well as how strong the muscles are and how well they do their job. This part is really important as it gives a detailed view of how joint stiffness and/or weakness may lead to particular running styles associated with certain injuries. We will then use video analysis of your running style to assess local and global function. Using this video analysis, as well as the information from the first part of your assessment, we will highlight factors that will likely contribute to your running injuries. Prompts and cues are then given to modify your running style in order to overcome the identified biomecha nics, with the overall goal being to completely eliminate the mechanics that have caused your injury. Whether you are a marathon runner or someone who does a quick 3km jog on a Sunday morning, it doesn’t matter – give us a call today to get you on the right track to becoming a better runner. If you have any questions or would like to book in to see one of our physiotherapists, please do not hesitate to contact Get Active Physiotherapy on 1300 8...

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Concussions

Posted on 10:41 am in Uncategorized |

What is a concussion?   A concussion is a complex pathophysiologic process caused by traumatic forces secondary to direct or indirect forces to the head that disrupts the function of the brain.  CT and MRI scans are typically normal. A concussion results in a combination of physical, cognitive, emotional, and/or sleep-related symptoms and may or may not involve a loss of consciousness. Concussions are also known as a mild traumatic brain injury, but all concussions are serious.  Resolution of concussions is usually 7-10 days in most people, but in some people it takes longer and they might need physiotherapy to help recover fully. Post-concussion syndrome is when symptoms last more than 3 months.  This occurs in 30-80% of patients following a concussion.  In 20% of these patients, symptoms become persistent.   https://www.homenaturalcures.com/wp-content/uploads/1409184723-concussion_large-696×724.jpg   What can physiotherapy do to help?   A physiotherapist can take your through the Return to Play Protocol to determine that you are symptom-free before the doctor clears you to contact training.  The Return to Play Protocol has four stages before returning back to contact sport practice.  Stages include: 1) rest (24-48 hours), 2) light activity, 3) non-contact training drills, and 4) increase in training drills with some resistance.  Medical clearance by a doctor is required to return to contact training again. Some people who have sustained a concussion have vestibular or visual tracking issues as well.  A trained physiotherapist can help retrain your vestibular and visual system to help you return to activity without symptoms. Research shows that once a person sustains a concussion, they are at a greater risk for subsequent concussions, especially if full recovery is not achieved before return to sport. If you or someone you know has had a concussion, please have them get checked out by a medical professional and take the proper steps to return to activity. If you have any questions or would like to book in to see one of our physiotherapists, please do not hesitate to contact Get Active Physiotherapy on 1300 8 9 10 11 or email us...

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Cervicogenic Headaches

Posted on 12:50 pm in Uncategorized |

What is a Cervicogenic headache?   Your neck is otherwise known as the cervical spine. The cervical spine is a complex and specialised part of the body, consisting of and associated with many individual structures. Cervicogenic headaches are headaches that arise due to an underlying neck condition. They are a secondary symptom that can be caused by a joint, disc and muscle associated with the neck. Often the headaches are caused by an issue with a combination of these structures. Of all recurring headaches it is thought that 14-18% are cervicogenic in origin. Headaches in different parts of the head are associated with different structures and are often felt just on one side of the head and neck, but they can also be felt on both sides. For example, headaches around the eyes or behind the eyes are associated with problems with the upper cervical region.   https://docerewellness.com/wp-content/uploads/2017/12/Headache-Cervicogenic_002.jpg   What causes a Cervicogenic headache?   Many things can cause and/or contribute to a cervicogenic headache. Things like staying in the same posture for an extended period and an increased frequency of performing a specific task (lots of reading or work on the laptop). They can also be caused by traumatic injuries, like whiplash. Obviously, not all headaches are caused by the cervical spine so it is very important to be assessed by a health care professional. Physiotherapy can be extremely helpful at improving your headache symptoms. Joint mobilisations, soft tissue release, exercises to improve range of movement and strengthening your neck and postural muscles are just some of the ways we can help you at Get Active Physio.   If you have any questions or would like to book in to see one of our physiotherapists, please do not hesitate to contact Get Active Physiotherapy on 1300 8 9 10 11 or email us at...

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