Tag: physio

Arthritis – don’t let the cold weather slow you down

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The term arthritis means joint inflammation. The most common type of arthritis is osteoarthris (OA), which refers to degeneration of the joint surfaces. This degeneration leads to pain, stiffness, weakness, instability and sometimes locking and swelling. The most common joints to be affected are the large weight-bearing joints such as the knees and hips, as well as the spine, hands and feet. OA can be caused by an injury to the joint or from repetitive stress and strain. As the joint surfaces begin to degenerate, they become stiff, painful, inflamed and can sometimes begin to form bony growths called osteophytes. The muscles, tendons and ligaments surrounding the joints often become tight and tender and ultimately weak. As the cold weather approaches, sufferers of OA find that their symptoms often increase.

What can we do about OA?:

Well, once the damage is done to the joint, you can’t actually reverse that. But there are a great deal of treatment options to help manage the condition and prevent it from getting significantly worse.

  • Gentle exercise is important to keep the joints moving as freely as possible.
  • Strengthening the muscles around the joint also help to cushion the joint and prevent excessive negative joint movements. With arthritis of the spine, core stability exercises help to stabilise the damaged joints, much like braces and supports do.
  • Hands on physiotherapy techniques are very important for pain relief and optimising the muscle function around the joint. Physio’s use a variety of techniques such as joint mobilisation, muscle releases, acupuncture and electrotherapy to help minimise pain and improve function.
  • Hydrotherapy is another useful treatment technique which allows the joints to be exercised in a warm, relatively weightless environment.
  • Physiotherapists can also advise on appropriate braces or supports to help in more symptomatic cases. If you are suffering with the pain of arthritis, speak to a health professional about what can be done to help with your condition.

Rebecca Steele owns Hinteractive Physio and can be contacted on 5442 5556.

Avoiding Sporting Injuries – A Guide for Adults and Older Athletes

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By Craig Steele (Sports Physiotherapist)

With winter well and truly upon us, we tend to start seeing the injuries flow into the clinic from various sports such as soccer, rugby, touch football and tennis. With Australians being encouraged to take up more activity and organised sport, it is timely to take a look at the causes of sports injuries and what we can do to minimise the risks of being injured in the first case.

The broad term of “sports injuries” refers to injury sustained whilst undertaking not only organised sport, but also physical activity/exercise. They can occur for a number of reasons including accidents, poor training surfaces, poor equipment, poor technique, lack of conditioning or inadequate warm up or stretching.

If starting a new sport, it is important to seek coaching to ensure that your technique is correct, you are using the correct equipment for your shape and size and you are exercising on the correct surfaces. Sports injuries can affect any part of your body, but typically relate to the musculoskeletal system (muscles, bones and joints). Some of the most common injuries are sprains, strains and fractures.

A sprain refers to stretching or tearing of the ligaments – the thick band that joins one bone to another. Sprains can range from Grade 1 (minimal stretch) to Grade 3 (complete tear of the ligament) and usually result from trauma such as a fall or knock from fellow competitors. It is important to know the Grade of sprain, as this dictates the course of rehabilitation. Symptoms include pain, swelling, laxity or inability to weight bear through the joint.

A strain is a pull or tear of the muscle or it’s tendon (attaches the muscle to the bone). It usually results from overstretching or overcontracting the muscle. Symptoms may include pain, muscle spasm and weakness.

How to Treat Sports Injuries:

If you experience a sporting injury, you should follow these principles until you can seek further assessment from a physiotherapist or suitably qualified health professional:
1. Rest – it is important to immobilise the area injured if the pain is severe, or reduce your activity as your pain dictates, especially in the first 24 hours.
2. Ice – apply ice packs to the injured area to reduce inflammation and swelling. Always put ice pack in a damp tea-towel to reduce the risk of ice burns and apply for no longer than 20min at a time. This can be applied regularly in the first 24-48 hours.
3. Compression – is used to support the area and reduce swelling. Bandages or tubular bandages such as “tubigrip” may be used
4. Elevation – elevating the injured area (especially for lower limb injuries) helps to reduce swelling in the area.

Tips for Preventing Injury

1. No weekend warriors! – don’t be inactive through the week, then go and play lots of physical sports or overdo the exercise. Try to spread your activity throughout the week.
2. Increase your exercise level gradually, especially when starting back at sport or exercise
3. Ensure you have a good technique – coaching may be necessary
4. Accept your bodies limits and modify your activities as needed
5. Use the correct safety gear
6. Maintain good overall fitness. It is important to combine cardiovascular activity with weight training and stretching exercises.
7. Seek treatment early on if experiencing pain or discomfort.

Remember, it is always easier to treat conditions early before they become chronic. Physiotherapists are trained to accurately assess sports injuries and implement an appropriate treatment program. Sports

Physiotherapists have undergone extra tertiary level training to refine their skills in assessing the biomechanics of sport, assessment of injuries and the implementation of thorough and sports related treatment programs.

Craig Steele has a Masters Degree in Sports Physiotherapy and owns Hinteractive Physio. He can be contacted on 5442 5556.

How to Stay Comfortable in the Saddle

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Horse-riding is a very common activity among hinterland residents and is a great form of exercise. Back pain is also a common complaint, so, when is horse-riding beneficial and when it is harmful? What exercise should you do to help prevent back pain from riding and reduce your time off the horse.

Riding with a good technique uses most muscles in the body. Sitting on a saddle with a controlled, upright posture requires the core muscles to stabilise the body against the movements of the horse. This type of activity is great for the spine, as long as good posture and core stability are maintained. Problems occur when people are suffering with back pain and have lost their core control before they start riding, or when they are riding with poor posture and control or for longer periods than their fitness allows. Getting a horse to move in certain ways under command requires whole body strength along with core stability.

As physio’s we tend to see more injuries from looking after horses than we do from riding. The manual work required to look after a horse requires lots of lifting, bending and twisting. These repetitive actions are known to be harmful to the spine and often lead to injury. Be aware of your spine when you are cleaning and maintaining your horses. Use your legs more than your spine for lifting and turning and consider a back support if you have had a previous injury.

Most people ride on a weekend basis and may not be physically fit enough to cope with the length of ride and postural control required. Having good cardiovascular fitness is essential, so this type of exercise (eg. Walking, swimming, running, cycling) should be incorporated into your lifestyle. Core stability exercises such as pilates and fitball exercises will ensure that the postural muscles have the endurance required to support the spine during horse-riding. If you are already suffering with back pain, it is essential to have these muscles working well before you return to riding.

Seek advice from a physiotherapist early to avoid chronic back pain or time out of the saddle. Craig and Rebecca Steele operate Hinteractive Physio and can be contacted on 5442 5556.

Taking the Pain out of The Road Trip

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Well school holidays are just around the corner and Christmas is less than a month away, so many of us will be packing up the cars and starting the traditional road trip. For many people though, the thought of long car drives makes them cringe, with the memories of back aches and neck stiffness flooding back quickly. But it needn’t be such a painful experience! With some easy tips and a few exercises, you’ll be arriving at your destination full of the Christmas spirit instead of a belly full of paracetamol.

But like most things, preparation is the key. If you have any niggling problems, get them sorted out before you go away. This way, you are starting your trip in good physical condition, rather than having to stop half way for urgent treatment. If you have room in your vehicle, be sure to pack your own pillows. This reduces those “wry” necks when you wake on the first morning of sleeping in a strange bed with a strange pillow. Next step- check your car set-up. Make sure that your seat is adjusted to provide optimum lumbar support and reduced arm straining to reach the steering wheel. Headrests need to be positioned so that they are not pushing the head forward, as this will cause neck pain and stiffness.

Most people, and especially those with back pain, will find that the in-built lumbar support in their car seats is not enough to support the lower back on a long drive. Lumbar rolls (round or d-shaped foam rolls) are a cheap and effective way to support the lower back while driving. They are simply placed in the curve of the lower back between the chair and the spine, and help to hold the natural lumbar curvature of the spine. Place your backside as far back in the chair as it will go, to help reduce “slouching”.

Try and stop every hour or so to reduce muscle and joint fatigue. Simply go for a short walk and try the following stretches.

  1. Place your hands in the hollow in the lower back and gently arch backwards as far as comfortable. Repeat this 5-10 times.
  2. Place one heel on the ground with the toes pulled back. Lean forward, poking the bottom out the back until you feel the stretch in the back of the thigh. Hold 20 seconds and sway sides.
  3. Stretch your neck by looking on a diagonal into your armpit. Hold 20 seconds and swap sides.

Obviously, if you have any specific problems you should consult a therapist before you go, to get more specific exercises for your body. So with regular breaks, not only will you be protecting yourself from driver fatigue, but you will be doing your body a favour.

For more information on back supports or exercises, contact your health professional. Craig and Rebecca Steele own Hinteractive Physio and can be contacted on 5442 5556.

Ladies – How’s your “core and pelvic floor?”

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By Rebecca Steele

With Mother’s Day fast approaching, it is timely for all women to have a think about the health of their “core and floor”. The “core” muscles, refers to the deep muscles of the abdomen and lower back which have a stabilising role in the body and help to maintain a good posture. In addition to this important function, in women who are pregnant or have had a baby, they are vital for minimising the strain placed on the lower back while pregnant, and help to re-gain abdominal tone post pregnancy. A lot of women perform sit-ups diligently, but still have the tell-tale “pot belly” in the lower abdomen due to the lack of tone and endurance in the core muscles. The deep abdominal “core” muscles do not just return to normal function after they have been stretched, cut (caesarean section) or inhibited by moderate to severe back pain. They need specific exercises which can be taught to you by a physiotherapist or other suitably qualified fitness professional. The up-side to getting your core muscles working again is that the overall tone of your abdomen will improve, along with your posture.

The other essential health area for women to be aware of is their pelvic floor. Most women have heard of pelvic floor exercises but aren’t exactly sure of what they need to do and if they are doing it correctly. There are also some myths surrounding whether or not they should be performed while pregnant. The pelvic floor muscles are a sling of muscles which run from the tail bone at the back, through to the pubic bone at the front of the pelvis. The openings for the bladder, womb and bowel, all pass through the pelvic floor muscles, which are essential for the optimal functioning and support of the pelvic organs. Weak pelvic floor muscles can develop for numerous reasons, including pregnancy, childbirth, hormone changes, straining to pass bowel motions and chronic coughing. It is essential for all women, regardless of their age, to understand how to correctly perform a pelvic floor contraction, and ensure that they exercise the muscles regularly, especially when pregnant and following the birth. Like any muscle, if you don’t use it, you lose it. This is even more important as we age, as the hormone effects contribute to muscle weakness. Weak pelvic floor muscles can contribute to prolapses, incontinence and urgency symptoms in the bladder and bowel.

The “core” and “floor” (pelvic floor muscles) work together to provide a support network to the trunk from around and below. Squeezing up your pelvic floor while you are training your core muscles can assist the core muscles to work. However, if you suffer from pelvic floor weakness or incontinence, it is important to ensure you are performing an adequate pelvic floor contraction before doing core exercises, otherwise, more strain can be placed on the already weak pelvic floor. The good news is that pelvic floor weakness and incontinence can often be managed by a physiotherapist who has had extra training in assessing and treating conditions of the pelvic floor. Core muscle exercises can be provided by a physiotherapist, or suitably qualified health/fitness professional.

If you have any concerns about your “core and floor” please contact an appropriate health professional. Rebecca Steele co-owns Hinteractive Physio in Cooroy and can be contacted on 5442 5556.

Keep Your Body Merry This Festive Season

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Well Christmas is nearly here, yet again. As physio’s, we often seen a great deal of people who either injure themselves over the festive season, or who find that their aches and pains increase over this period. So, why is that you ask? Well there are probably a number of reasons.

Firstly, we all tend to take a break from our regular exercise routines, and over indulge in some Christmas cheer. Regular exercise is essential for maintaining muscle strength, co-ordination and joint mobility. It takes a long time to improve muscle strength, but only a short period of rest to undo all of that good work. Without regular exercise, the receptors in our joints that send feedback to the brain don’t function as well as they should. This can increase the likelihood of an injury while sending some fast ones down the pitch in backyard cricket, or while hurtling down the ‘slip and slide’.

Alcohol is another major contributor to festive season injuries. Most people are aware of the balance effects of alcohol, so it is easy to see how it leads to increased falls and ligament damage. Ladies tottering around on high heels at Christmas parties are at a significantly higher risk of hurting an ankle or knee, especially if consuming alcohol. So ladies, no dancing in soaring high heels after a few champers’ at the Christmas party! At least take off the heels!

Overnight visits to relatives houses often involve sleeping in a strange bed, on a strange mattress and pillow. This often results in a wry neck upon waking, which is certainly not what you want during the Christmas break. Remember to take you own pillow when possible, and stretch your neck and back regularly to avoid muscle tightness.
So there you have it! Keep active, limit the alcohol (especially while wearing those killer heels) and stretch regularly to avoid a painful Christmas break. If you do happen to injure yourself this holiday period, seek help straight away. The sooner your injuries are attended to, the quicker you will be back to the holiday fun.

Craig and Rebecca Steele operate Hinteractive Physio and can be contacted on 5442 5556.

What is Physiotherapy and Can it Help Me?

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As physiotherapists, we are often asked what we do and how it benefits the client. Physiotherapists primarily deal with movement. Another words, we ensure that your body functions and moves in an optimal, pain free and effective way. Problems with movement can be related to congenital (birth) issues, be a result of an accident, sporting or workplace injury, or be due to a major medical event such as a stroke or neurological condition. So whether you are young and active or elderly and sedentary, chances are at some stage in your life, you may benefit from physiotherapy.

Physiotherapists use a variety of techniques to ensure the optimal functioning of the muscles, joints and nerves. These include joint mobilisation or manipulation, muscle releases/massage, muscle retraining, exercise programs, electrotherapy to speed up healing and reduce inflammation, strapping and assistance with using various aids or braces. These techniques are used to help treat a variety of problems, including:

*Back pain
* Neck pain, headaches and whiplash,
*Arthritis
*Sports Injuries
* Rehabilitation from neurological disorders such as stroke, head injuries
* Upper limb pain including RSI, rotator cuff strains, tennis elbow etc
* Childrens problems such as cerebral palsy
* Pregnancy pain and weakness as well as incontinence

When you visit a physiotherapist, they will take a detailed history, perform a thorough physical examination, provide hands on treatment to address the problems found, advise you on the best course of management for your condition, and provide a home exercise program for you to optimise your physiotherapy consultation. The number of consultations required will depend on the severity and duration of your problems. If you have any queries about how physiotherapy may help you, please call your local physio who will be more than happy to answer any questions.

Rebecca Steele owns Hinteractive Physio in Cooroy and can be contacted on 5442 5556.

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