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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. 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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Shoulder Dislocations

Posted on 2:36 pm in Uncategorized |

How do they happen?   The shoulder is the most mobile joint in the body. It is a very shallow ball and socket joint supported by the rotator cuff, its capsule, the labrum and the larger overlying muscles. The configuration of the joint allows us to do many things with our hands like fixing the overhead gutter or pitching a baseball at breakneck speeds. We can get a shoulder dislocation due to a sudden trauma or due to an underlying instability. Due to the mobility of the shoulder we can dislocate the shoulder in many different directions and this is one way to classify the dislocation ie superior, posterior, inferior, anterior. The shoulder is the most commonly dislocated joint and it can be quite a painful and arduous experience.   http://www.orthowashington.com/shoulder-instability.html   How do I know if I have a dislocation?   When the joint is forcibly separated, many muscles and ligaments tend to be torn resulting in a lot of pain. You will be unable to move your shoulder in any direction. Physically you may be able to see what is called a step deformity where the shoulder appears squared off as the humeral head has moved out of its place from the glenoid fossa.   How do I treat a dislocated shoulder?   Depending on the severity of the dislocation, you may need your shoulder relocated or put back into place, or the dislocation may reduce back into the joint. Your physio can determine how long and how you need to immobolise your arm, and when you can begin to do exercise to strengthen the structures again. As most young people dislocate their arms during sporting activity, its important that you undertake a rehabilitation program to get you back to be able your sport.   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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Deadlift Technique

Posted on 12:53 pm in Uncategorized |

  The deadlift has various forms, for the sake of this blog we will be focusing on the traditional deadlift. Deadlifts are a movement pattern that are performed every day to perform simple tasks such as picking up objects off the ground. https://www.bodybuilding.com/fun/how-to-deadlift-beginners-guide.html   Whilst it is a very important movement skill it is often looked upon as a “dangerous” exercise, as if it is performed incorrectly there is a high risk of injury to the disks in the lumbar spine/lower back. Lumbar flexion (curving of the lower back) results in an increase in disk pressure, this pressure is increased when we are lifting a load (such as when deadlifting). This pressure can promote movement of the fluid within the articular disk to move more posteriorly and therefore generates a higher risk of disk-related injury. The vertebral bodies and disks are responsible for load transference through the spine and a neutral spine ensures appropriate transfer to the posterior chain, without putting the disks in a vulnerable position. In addition, activation of the deep core musculature can result in improved spinal stability due to the attachment of the core muscles into the fascia surrounding the spine.   http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=54148 .   To ensure injury prevention when deadlifting individuals should ensure: Shoulders are above the bar Squeeze shoulder blades back and down/activate Latissimus Dorsi to increase core stability and minimise lumbar flexion Activation of core musculature Keep weight through heels/mid-foot to increase posterior chain activation (gluteals, hamstrings, calves) Attempt to “push floor away from you” Do not increase weight beyond what your abilities allow Take extra caution with technique when performing low repetitions and/or max deadlifts There are multiple forms of deadlifts which can be utilised to provide variations in an individual’s training program, these injury prevention tips to protect the lumbar spine can be used with all different techniques. 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. References Cross-Fitness Injury Prevention: Protecting the Lumbar Disc in Squatting Motions. (2018). Dynamicchiropractic.com. Retrieved 9 March 2018, from http://www.dynamicchiropractic.com/mpacms/dc/article.php?id=54148 How To Deadlift: A Beginner’s Guide. (2018). Bodybuilding.com. Retrieved 9 March 2018, from https://www.bodybuilding.com/fun/how-to-deadlift-beginners-guide.html Stokes, I., Gardner-Morse, M., & Henry, S. (2011). Abdominal muscle activation increases lumbar spinal stability: Analysis of contributions of different muscle groups. Clinical Biomechanics, 26(8), 797-803. http://dx.doi.org/10.1016/j.clinbiomech.2011.04.006...

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Yoga & Physiotherpay

Posted on 2:26 pm in Uncategorized |

  21st century postures have been shown to increase joint and muscular loads on our spines, most predominantly with prolonged sitting. Whilst the actual position of sitting is not as bad as we had originally postulated, it is more the lack of movement and sedentary postures that increases stiffness, deconditioning of our stabilising muscles, dehydration of intervertebral discs, and many other biological occurrences that fall under the general ‘wear and tear’ process. There has not been a huge amount of high quality research performed on yoga and its effect on low back pain, but you can be assured that if you ask someone who regularly practices yoga, they will quickly and confidently expose its benefits on their body and mental state.   Sherman et al. state that, “Yoga is a complex multifactorial intervention with a number of potentially different therapeutic mechanisms, including physical effects of movement, benefits of breathing, and benefits of concentration (Sherman, 2013). Yoga has many therapeutic benefits for a wide range of patients, for example, alleviation of pain in low back pain sufferers (Sherman et al. 2011). This research proposed the mechanisms behind this as a combination of increased physical activity, improved self-awareness, decreased stress, improved sleep, and improved neuroendocrine function, which may occur with regular yoga practice. As many patients seeking physiotherapy are sufferers of low back pain, yoga seems an excellent adjunct to rehabilitation for this patient group.   https://www.medicalnewstoday.com/articles/318774.php   While the science does not put yoga greatly ahead of other common exercise interventions, there is a huge amount of empirical evidence for the benefits of yoga. Many of us know that stretching is beneficial for our muscles and joints, but it is the issue of compliance of regular stretching that we are unable to adhere to. Regular yoga practice allows us to regularly stretch and strengthen our bodies every week and thus working against the stiffness build-up that occurs with sitting, work postures and the stresses of everyday life. Yoga is a beautiful tri-prong of stretching, strengthening and mediation that I firmly believe is the best non-specific exercise intervention (if done regularly) for reducing lower back pain and other stiffness related injuries.   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   Sherman, Cherkin, Welmann, Cook, Hawkes, Delaney & Deyo (2011). A Randomized Trial Comparing  Yoga, Stretching and a Self- care Book for Chronic Low Back Pain. Arch Intern Med. 2011;171(22):2019-2026. doi:10.1001/archinternmed.2011.524 Sherman, Wellman, Cook, Cherkin & Ceballos (2013). Mediators of Yoga and Stretching for Chronic Low Back Pain. Evidence-Based Complementary and Alternative Medicine Volume 2013 (2013), Article ID 130818. doi;10.1155/2013/130818  ...

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