Remedial massageThe intention in remedial massage is to ‘remedy’ the body. This style of massage holistically looks at the entire body, with its focus being treating pain, structural dysfunctions and helping in injury rehabilitation. Remedial massage therapists use assessments and tests to find out what structures are causing your pain or your postural dysfunction. Usually muscular pain such as low back pain, is caused by either weak muscles, overactive muscles or compensating muscles. Once the remedial therapist has found the cause of your pain/discomfort, the massage will then be focused around treating the muscles that are causing the pain in your body. Therefore remedial massage is specifically tailored to each individual unlike most relaxation massages. A remedial massage will involve a variety of techniques, targeting specific muscle groups. Some techniques include trigger point therapy, PNF stretching, Myofascial release and muscle stripping. The pressure in remedial massage can be at times deeper than in relaxation massage, but always working in what is tolerable for the client. People who will benefit from a remedial massage include anyone who is experiencing muscle tension, or anyone experiencing acute or chronic pain, some examples being low back or neck pain. Like relaxation massage remedial massage is also beneficial at stimulating blood flow throughout the body and assisting in toxin removal. Although remedial massage may not be considered as relaxing at a relaxation massage, it’s still very effecting at calming the mind and body. Especially seems as remedial massage treatments can take away your musculoskeletal pain, which has a direct effect on your mental and emotional state.
Why can neck pain cause vertigo, dizziness and/or headaches
There have many different hypotheses for this conundrum over the past few decades. Few have stood the test of scientific rigor. Below are a few that have:
1) Proprioception. This occurs more often in acute traumas like whiplash from car accidents. Where the damage in a joint or tissue can lead to abnormal afferent input into the vestibular nucleus. In turn disturbing vestibular input. In normal terms it kinks the balance link between the inner ear, brain and muscles. This is times by 10 due to the fact we have significantly more proprioceptors in the upper cervical joints then any other joint in your body.
2) Sympathetic dysfunction. Your sympathetic part of your autonomic nervous system controls the survival mechanism of our body hence the "fight or flight". When damage occurs to your cervical spine it may stimulate sympathetic nerve fibres changing blood volume in the vestibular arteries supplying the brain stem. Hence constricting blood vessels in the vertebro-basilar system resulting in dizziness and/or vertigo. We have many of these sympathetic nerve plexuses around our spinal column.
3) An obstruction in the vertebral artery. A stenotic obstruction in this artery can lead to all of the above symptoms. Neck rotation can block this artery leading to VBI (vertebral artery insufficiency).
4) Cervicogenic vertigo associated with chronic migraines. The trigeminal nerve which is one of the cranil nerves has reciprocal connections to the vestibular nuclei. The trigeminal nerve innervates a lot of the upper cervical area in which could be an explanation to the symptoms stated above
Benefits of GardeningWhether you’re growing fruit and veggies, flowers or succulents, getting your green thumb on can have a surprising number of health benefits for you and your family. Stay fit and active in the garden Depending on the size of your garden, maintaining it can be also be a great way to be physically active. This could be as strenuous as mowing the lawn, or as gentle as getting a good stretch and practice stabilising yourself while kneeling, sitting or reaching. In fact, gardening is a recommended activity as it can encourage the use of many motor skills, improve endurance and strength and keep you moving. Eat your greens Do you have a picky eater at your dinner table? Kids who are picky eaters may be keener to try new foods that they’ve helped to grow. Watching the plants sprout and grow and waiting until fruit and veggies are ripe and ready to eat can help build their enthusiasm and excitement about healthy foods. The effect works on everyone, not just those with hard-to-please tastes. Growing your own fruit, vegetables and herbs will encourage you to eat seasonally, add more variety to your diet, encourage you to prepare homemade healthy dishes and learn to appreciate fresh produce. Understand seasonality These days, we can buy pretty much any fruit and vegetable we want from the supermarket, at any time of year. But eating seasonally has important benefits for our bodies. Different fruits and vegetables are “in-season” at different times throughout the year. For example, asparagus and apricots grow in spring and summer, while Brussels sprouts get going in winter. Eating seasonally can keep healthy eating exciting by encouraging you to try new recipes using in-season produce. You will also get a wider variety of different coloured produce, providing nutritious vitamins and minerals in your diet throughout the year as the produce you eat changes with the seasons. Find out what’s in season at different times of the year in Queensland using the Healthier. Happier. Fruit and Veggie Seasonality Charts [PDF 369KB] and ask about the ideal planting times for your area at your local garden centre or nursery. Relax and meditate Gardening is also a great way to relax, providing opportunities to still the mind and get away from the busyness of everyday life. There is even evidence to suggest that gardening can help ease symptoms of mental illnesses like depression and anxiety. Whether you’re gardening by yourself, or getting the whole family involved, it’s a great way to spend some time outdoors, away from screens and to-do lists, and engage with nature. From repetitive tasks like weeding that provide opportunity for meditation, to practising patience while waiting for plants to grow, gardening is a great exercise for your mind as well as your body. Breathe easier Gardening doesn’t have to be an outdoor activity – there are many varieties of plants that can be grown inside, too. As well as making rooms look nice, indoor plants can help improve air quality in enclosed spaces. Some studies also suggest that indoor plants can boost the concentration and focus of office workers. Not all plants will grow well indoors, so you’ll need to research which varieties will grow well in the lighting and temperature of your room. Things to keep in mind when starting out Different fruits and vegetables grow best at different times of the year. The Healthier. Happier. website has articles on what plants to grow during different seasons and a guide to easy grow-your-own healthy foods. If you’re planting an edible garden, remember that not all plants are safe to eat. Make sure you plant non-toxic varieties, checking at your local garden store if you’re unsure. Don’t use chemical sprays or fertilisers on your edible garden. Always wear gloves when working with plant material, soil and fertilisers, and be sure to wash your hands when you’re finished. When working outside, remember to be safe in the sun by wearing a broad-brimmed hat and protective clothing, wearing sunglasses, using a broad spectrum SPF 30 or higher sunscreen, working in the shade when possible and drinking plenty of water. Some councils and community groups offer gardening workshops, or set up community gardening sites, to help locals learn about gardening and growing edible plants. You can also find more information about starting a garden on the Better Health website and from this list of links on the Healthier.Happier Website Information care of the QLD Government website https://www.health.qld.gov.au/news-events/news/health-benefits-of-gardening
WHY YOUR DOCTOR SHOULD REFER YOU TO AN EXERCISE PHYSIOLOGISTWe all know we should exercise, and the science is clear, exercise is medicine. The following explains what an Exercise Physiologist is and why your doctor might refer you to one. What IS AN EXERCISE PHYSIOLOGIST? Accredited Exercise Physiologists (AEPs) are university-qualified allied health professionals. They specialise in designing and delivering safe and effective exercise interventions for people with chronic medical conditions, injuries or disabilities. Services delivered by an AEP are also claimable under compensable schemes such as Medicare and covered by most private health insurers. When it comes to the prescription of exercise, they are the most qualified professionals in Australia.
WHAT CAN AN EXERCISE PHYSIOLOGIST DO FOR YOU?EXERCISE TO IMPROVE YOUR MENTAL HEALTH Mental illness can have an impact on a person’s cognitive, behavioural and social functioning. Those with a mental illness often struggle to engage in their regular work, social and physical activities which can further impact the illness. Mental illness includes anxiety, depression, schizophrenia, bipolar affective disorder and personality disorders. There is mounting evidence that suggests exercise is an effective treatment method for people suffering from acute and chronic mental illness, with some studies suggesting that exercise is just as effective, if not more effective than pharmacological intervention in alleviating depressive symptoms. EXERCISE TO MANAGE CHRONIC PAIN AND ILLNESS Chronic pain is pain that persists beyond the expected healing time of an injury. Unlike acute pain which is caused by tissue damage, chronic pain is less about the structural or tissue damage and more about the sensitivity of the nervous system and ‘non tissue related factors’. Significant research has shown that exercise is an essential component in the treatment of chronic pain. Studies have shown that it can be an effective way to reverse this downward cycle of deconditioning and worsening pain, and gradually over time help those with chronic pain engage more in activities of enjoyment and essential activities of daily living with greater ease. EXERCISE TO REDUCE YOUR RISK OF FALL AND IMPROVE YOUR BALANCE Falls can result in permanent disability, restriction of activity, loss of confidence and fear of falling, all of which reduce quality of life and independence. There is now good evidence that exercise can prevent falls in older people by decreasing a number of key risk factors. For example, exercise can improve muscular strength, balance, balance confidence and walking speed, as well as psychological factors such as mental ability and mood. EXERCISE TO INCREASE YOUR MUSCLE MASS AND BONE STRENGTH Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, leading to a loss of bone thickness (bone density). Any bone can be affected by osteoporosis, but the most common sites are the hip, spine, wrist, upper arm, forearm or ribs. Exercise can help bones modify their shape and size so they become stronger and this can prevent injuries. Exercise also increases muscle strength and improves balance which can help reduce the risk of falls. EXERCISE TO CONTROL YOUR DIABETES OR PREDIABETES Diabetes mellitus is a metabolic disease indicated by an elevated fasting blood glucose level due to deficiencies in insulin secretion or inability to use insulin. Everybody benefits from regular exercise but for people with diabetes mellitus (Type 1 or 2) exercise can play a vital role in the management of their condition. Exercise cannot reverse the damage to the cells in the pancreas that leads to the decreased production of insulin. Exercise can improve the way the muscles respond to insulin, which, in turn, helps regulate the blood glucose level for some hours after the exercise. Exercise also increases glucose uptake by the muscles and can lower the dose of insulin required by improving the body’s response to insulin. EXERCISE TO IMPROVE OUTCOMES DURING CANCER TREATMENT AND BEYOND Cancer is developed when abnormal cell function occurs. can develop within all parts of the body and can invade surrounding and distant sites by spreading through the blood vessels and lymphatic systems. If diagnosis and treatment are not administered in the early stages of the disease, cancer can be life-threatening. The potential benefits of exercise during and after treatment are significant and research has proved its effectiveness. Exercising during chemotherapy can help ease side effects, such as fatigue and nausea, and can help to boost the immune system of those undergoing cancer treatments. Our Accredited Exercise Physiologist at Pottsville and Cabarita Physiotherapy will take you through a full screening to assist in prescribing you the appropriate program to achieve your goals in a safe manner. You can book an appointment with our Exercise Physiologist Sammy here or call 6676 4000
Anyone who is physically active should be able to appreciate the importance of ankle stability. Whether your running, changing direction quickly, jumping or lunging you require strength and control around the ankle to ensure correct posture. If this is lacking then you are at a greater risk of injury. Furthermore conditions like shin splints and plantar fasciitis become more common.
Our ankles support our bodies. As such, this joint carries an incredible amount of weight and has to be quite mobile to allow for an array of movements. It is no surprise then that ankle sprains are very common. The problem with this type of injury is that it is often shrugged off and quickly forgotten. Even with a minor sprain the ankle joint becomes fragile and more likely to give way during movement. This will have an impact on how you control your entire body during movement and can lead to compensations and conditions in other parts of your body.
If you have sprained your ankle, recently or in the past, then it is important to talk to your physiotherapist. If it is a recent injury your physiotherapist will offer guidance on how to reduce swelling and pain within the joint. Taping and supportive footwear will help provide support whilst the ligaments heal. Once the swelling and pain reduces then your physiotherapist may use gentle joint mobilsations to treat any resulting stiffness and you will be guided on the appropriate way to regain stability within the joint through appropriate exercises.
The exercises are specifically designed to help strengthen the ankle. Ankle stability exercises are also a good idea if you are usually active or if you have sprained your ankle in the past. See your physiotherapist and they can do a biomechanical screen to pick up if your current condition is as a result of deficits around the ankle or if you are at a greater risk of ankle injury.
Some simple ankle stability exercises that you could try include:
-Drawing the alphabet with your foot in lying and then trying it whilst standing and balancing on one leg
-Practicing balancing on one leg with eyes open then trying this with eyes closed.
-Using a trampoline, piece of foam or bosu ball to practice your proprioception and balance in a range of different movements.
-Compare the control between the two ankles and you might notice some differences
To find out more on how to improve ankle stability or if your condition is related to your ankle then come in and see one of our physiotherapists who will be able to guide you through the correct exercises for this.
THE IMPORTANCE OF ACTIVE AGINGFor Australians aged 65 and over, physical activity becomes important in maintaining energy levels, increasing joint movement, preventing, and managing mental health problems (by reducing stress and anxiety), and improving mood and memory function. Older adults are a diverse group, with different ages and socioeconomic backgrounds and different life experiences and lifestyles. These factors all influence the ageing process. In our younger years, we grow well and experience positive change in wellbeing. Through mid-life we plateau in health, even in the presence of stress and poor lifestyle choices. But in later life, it is these unhealthy choices that will come back to bite us with a decline into poor health, a possible loss of functional independence and increased likelihood and severity of chronic disease. The cheapest and most effective countermeasure to this decline is choosing to be physically active at every age. Even if you start for the first time tomorrow, measurable, noticeable improvements will occur and not just physically but also psychologically. There is no doubt about it, exercising regularly, combining resistance, aerobic and balance exercises will guarantee better health outcomes. The following includes important benefits that exercise can provide to us as we age.
WHAT ARE THE BENEFITS OF EXERCISE?Reduced risk of developing chronic diseases or managing the ones you may already have Physical activity lowers the risk of many chronic conditions such as dementia, diabetes, obesity, heart disease, osteoporosis, and cancers, to name a few. As well as this, physical activity also assists in managing the symptoms of any chronic diseases you may have e.g., blood sugar control for diabetics or pain management for those with osteoarthritis. Memory and brain function improve Keeping a healthy body is essential to keeping a healthy mind. Regular exercise boosts oxygen to the brain and in turn can improve cognitive processing, memory recall and reaction times. These notable benefits effectively reduce the risk of dementia and cognitive decline in later life. Studies have consistently shown that exercise stimulates the human brain’s ability to maintain old and create new network connections that are vital to cognitive health. Other studies have shown that exercise increases the size of a brain structure important to memory and learning, improving spatial memory. Reduced risk of falls Every year, 1 in 3 people aged 65 years and over will have a fall, and falls are the most common cause of injury among older people. Physical activity improves balance and coordination and in turn can minimise the risk of falls. Increased bone strength As we age, the focus is addressing risk factors for frailty and falls. Bone strength effectively can be addressed through different types of exercise. Ultimately, bones become stronger when a certain amount of load is placed on them. We improve our physical function and independence With exercise improving muscle strength and muscle function, and reducing the risk of falls, this in turn then improves our physical function and independence as we age. Maintaining functional independence is important as we age as it provides older adults with the choice to stay at home and enjoy all aspects of their daily lives at their own pace which then has positive effects on their mental health. We recover from illness more quickly Just like a healthy diet, exercise can contribute to general good health and therefore to a healthy immune system. It may contribute even more directly by promoting good circulation, which allows the cells and substances of the immune system to move through the body freely and do their job efficiently. We stay socially connected Our ability to maintain social connections is often compromised as we age. This is mainly due to our decline in functional abilities and independence, which in turn makes it difficult to get out and maintain our social connections, often leading to feelings of loneliness and poor mental health. Group based exercise programs are a great solution to social isolation and prolonging independence, as they effectively provide a safe, supportive, and motivational environment to build self-confidence and maintain relationships with others. If you have not exercised regularly for a long time or at all, you should consult with an accredited exercise professional or your GP. To get you started on your exercise journey you can book a consult with our Accredited Exercise Physiologist Sammy here Sources: ESSA Australia
Exercise and Mental HealthStaying active is not only critical for maintaining physical fitness during the COVID-19 restrictions, but also for providing important mental health benefits during the current period of social isolation. Physical activity is a key factor for the prevention and management of mental health issues such as anxiety, depression, Post-traumatic stress disorder (PTSD), Bipolar affective disorder (BPAD) and eating disorders. Physical activity, even in low doses, could lower the risk of mental illness in the community. The current Australian guidelines for exercise are 150 minutes of moderate-intensity aerobic activity and two sessions of resistance-based exercises per week, but for mental health a little bit of activity is better than doing nothing at all. Even one session per week has been shown to have great improvements. Mental disorders are already among the leading causes of disease and disability globally. There is mounting evidence that suggests that exercise is an effective component of treatment for people living with acute and chronic mental illness. With exercise making a big difference in mood and promoting a positive mental health, whilst also helping to reduce the symptoms of mental illness, there is a significant need for exercise to be a fundamental part of mental health treatment, particularly whilst we are in isolation. While gyms and fitness classes are now shut down, exercise is still considered an essential activity. Here are some tips for maintaining or building movement into your day:
- Keep motivated by scheduling exercise into your diary as you would for a gym class
- Put on your favourite music and do some simple body weight exercises such as squats, lunges, and push ups
- Make use of online exercise classes to guide your home exercise. You can find some great online Pilates classes here
- Get outside into the fresh air if you can, take a walk along the beach or kick the football in the backyard
- Book in for an online consultation or alternatively a one-on-one session with our Accredited Exercise Physiologist for clinical exercise advice and treatment here
Rosie is our Remedial Muscle Therapist, and Swedish Relaxation Therapist.
Rosie has completed an advanced diploma in Soft Tissue Therapy at Kingscliff Tafe. These studies have laid down a solid foundation of awareness in the anatomy and functionality of the body. Rosie works with assessment and tactile massage tools to support the body. With these tools she can support you on getting out of pain, relieving tension, correcting compensation imbalances, and overall maintenance for physical and mental health.Over the last year Rosie has also undertaken another bodywork course in Zenthai Shiatsu to help further deepen her understanding of the body and how it works/heals. This bodywork therapy looks through the lens of Ancient Traditional Chinese Medicine and Temple Thai massage, and works a lot more on the facial connective tissue (meridians) throughout the body. This modality has enabled Rosie to support others in healing that is not only physical but also psycho-emotional, nervous system balancing and stress relieving. Rosie also has studied 200hour multi-style yoga teacher training, which adds layers again onto her ability to understand the body and it’s movements, posture and alignment. Feel free to ask Rosie for some simple take-home yoga stretches/postures that will specifically support you and your body on your healing/health journey. Rosie is also happy to work hand-in-hand with your physio to obtain best results. For many cases the combination of physiotherapy and remedial massage therapy together, can accelerate your healing journey, and/or bring ease to maintaining and healthy functioning body (and mind). Call 6676 4000 to find out her availability!
What is an exercise physiologist?An Accredited Exercise Physiologist (AEP) is a university qualified allied health professional who specialises in the delivery of exercise and lifestyle programs for healthy individuals and those with chronic medical conditions, injuries or disabilities. AEPs possess extensive knowledge, skills and experience in clinical exercise delivery. They provide health modification counselling for people with chronic disease and injury with a strong focus on behavioural change. Working across a variety of areas in health, exercise and sport, services delivered by an AEP are also claimable under compensable schemes such as Medicare and covered by most private health insurers. When it comes to the prescription of exercise, they are the most qualified professionals in Australia. What makes AEPs different to other exercise professionals?
- They are university qualified
- They undertake strict accreditation requirements with Exercise and Sports Science Australia (ESSA)
- They are eligible to register with Medicare Australia, the Department of Veteran’s Affairs and WorkCover, and are recognised by most private health insurers
- They can treat and work with all people. From those who want to improve their health and well-being, to those with, or at risk of developing a chronic illness
- Diabetes and pre-diabetes
- Cardiovascular disease
- Arthritis and osteoporosis
- Chronic respiratory disease and asthma
- Depression and mental health conditions
- Different forms of cancer
- Musculoskeletal injuries
- Neuromuscular disease
- And much more!
The Chain of CommandYour spine is essentially the chain that forms the ‘backbone’ of your entire body. Without it you would be a blob of muscles, organs and soft tissue piled on the floor. Your spine commands respect because it is the pillar that supports your body, allows you to walk, stand and sit, as well as touch and feel; because it forms the canal connecting the nerves from your body and limbs, to your brain. While your heart may be the vital organ that keeps you alive, without your spine you wouldn’t be able to move. There are three natural curves in your spine that give it an "S" shape when viewed from the side. These curves help the spine withstand great amounts of stress by distributing your body weight. Between the bony vertebra are spongy discs that act as shock absorbers. The lumbar spine (or lower back) connects the thoracic spine to the pelvis, and bears the bulk of your body's weight. Your spine is not rigid though. It allows movement through the intervertebral joints connecting the bony vertebra. These joints allow you to twist, to bend forward and backward, and from side to side. Large groups of muscles surrounding the spine, pelvis, hips and upper body all interact to allow for movements like walking, running, jumping, and swimming. However, there are also muscles deep in your body that work constantly just to maintain your posture when you’re sitting and standing. It is essential that all elements of the spinal ‘chain’ work harmoniously together to ensure fluid movement without overloading structures resulting in injury and pain. Any link in the chain that becomes ‘stuck’ will not only affect that spinal level but also the movement and strength of the chain above and below it. If the muscles around the spine are uneven in strength and length (flexibility) this too can affect the ‘chain’, altering the alignment and motion of the links. Taking care of your spine now will help you lower the chances of experiencing back pain later. Many of the steps you can take to improve the overall health of your spine involve nothing more than practicing better body mechanics, or how you move and hold yourself, when you do daily tasks and activities.
Taking Care of Your SpinePay attention to early warning signs or pain. Although back pain is very common and nearly every person will experience at least one episode of back pain in a lifetime, it is essential to address any symptoms promptly. It has also been shown in studies that early treatment and rehabilitation can prevent recurrent bouts of back pain and prevent the development of chronic lower back pain which can be very debilitating, stressful and depressing. It can affect your ability to work, play sport, socialise and sleep, all of which can further compound your pain cycle. Your back pain could be due to inflamed ligaments, damaged intervertebral discs, nerve irritation, bony formations on the spine, muscle imbalances such as weakness or a lack of flexibility, leg length differences, or muscle strains, to name just a few. Even the way we move (or don’t move) at work, school or sport can all be an underlying cause to the current pain.
How Pottsville and Cabarita Physiotherapy Can Help with Back PainYour physiotherapist can treat the pain or stiffness experienced from back pain using massage, soft tissue mobilisation, spinal manipulation, heat, acupuncture and other devices. It is important that you, together with your physiotherapist work through a rehabilitation program (specific exercises and stretches) to correct underlying muscle weaknesses, flexibility issues, and the sequence in which the muscles around your spine work to provide stability. A physiotherapist can also give you advice on correcting posture / technique for work and sport. Chat to us today about what we can do to help Ph: 0266764000 / 02667644577
Back Pain and Sleep IssuesOne of the most common issues back pain sufferers experience is sleep disruption so we have put together an interactive Back Pain and Sleep Guide to help you banish those sleepless nights and wake up feeling refreshed. The guide includes:
- 6 Strategies for Improving Your Sleep
- 8 bedtime stretches to relieve back pain (with video links)
- Sleeping positions that will help relieve pain (with links to videos)
- 7 Yoga Poses that will help cure most back pain issues
- A morning stretch routine that will help ease pain from a restless night (with videos)