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Patellofemoral pain

06.11.17

Experiencing knee pain while walking, running, squatting, kneeling, going up or down stairs or slopes?

You may have a condition known as Patellofemoral pain syndrome.

Patellofemoral pain syndrome is one of the most common knee complaints of both the young active sportsperson and the elderly. Patellofemoral pain syndrome is the medical term for pain felt behind your kneecap, where your patella (kneecap) articulates with your thigh bone (femur). This joint is known as your patellofemoral joint Patellofemoral pain syndrome, is mainly due to excessive patellofemoral joint pressure from poor kneecap alignment, which in time, affects the joint surface behind the kneecap (retropatellar joint). Physiotherapy inventions help strengthen one’s quadriceps and hips, which subsequently aids in restoring the biomechanics of the patellofemoral joint. Physiotherapists are able to advise and design customised exercise programs to improve the strength of your knee and leg muscles and help you maintain good general fitness. If you are experiencing patellofemoral pain, or any pain in your knee and joints, it is important to have your condition assessed by a physiotherapist. Patellofemoral pain typically develops because of 1 of 3 different reasons 1. Excessive pronation of the foot (flattening of the arch). It doesn't matter if you have high arches or flat feet, it depends on how much your arch flattens from non-weight baring to weight baring. This can be addressed in the short term with the use of orthotics but a strengthening program of the muscles that support your arch is recommended. 2. Weak quadriceps (weak thigh muscles). The quads are the largest muscle group in the body that we use to extend our knee. Important for walking, running, squatting, and climbing stairs. We can test your maximum isometric contraction and compare it to your unaffected side to see if this is a contributing factor and address any deficit with an appropriate strengthening program. 3. Weak hip abductors (gluteal muscles). Gluteus medius and minimus help to keep our pelvis level while walking and running. If your opposite hip dips then the knee you are standing on will drift inwards causing poor alignment of the patellofemoral joint. This deficit can be picked up with good observation skills and strength testing.    

Why exercise when you have Type 2 Diabetes

05.11.17

 

Exercise can reduce progression and side effects of type 2 diabetes by:

• Improving glycaemic (blood glucose) control • Increasing insulin sensitivity for up to 72 hours post exercise • Resistance exercise increases muscle mass which becomes glucose storage space • Weight loss • Decreasing blood pressure • Improving self confidence • Improving cardiac function • Decreasing depression • Improving muscle strength, flexibility and balance Type of exercise • Incidental exercise: walking to work, taking the stairs etc • Low to moderate intensity: walking, exercise bike, swimming, water aerobics etc How much exercise • 30 min to 1 hour of low to moderate intensity exercise daily (i.e.- you are still able to hold a conversation but may be a little breathless). Minimum amount of exercise should be 150 min / week (3x30) at 50-70% of maximum heart rate. • Avoid resting for more than 2 days in a row • 8-10 resistance exercises exercising all the major muscle groups should be performed twice a week. Your Physiotherapist will recommend a personalized program for you to start with and progress every month or as needed. Do not exercise if you are unwell, PLEASE SEEK THE ADVICE OF YOUR GP BEFORE COMMENCING EXERCISE

Osteoarthritis and supplements

08.10.17

Osteoarthritis and supplements

Osteoarthritis is a common inflammatory condition characterised by joint pain. See below example. osteoarthritis knee Osteoarthritis affects 2.1 million Australians.  The prevalence is higher in women and joint symptoms are experienced by more than 25% of people aged 65 years or older. Osteoarthritis is particularly burdensome, on individuals and on the healthcare system and is the main reason for knee replacement surgery.  This is of great concern considering the projected rise in the aging population.   In recent years, omega 3 fatty acids (from fish oil), glucosamine and chondroiten have increased in popularity. Research into these and osteoarthritis is showing some promising results, however more research is still needed.   Should you take these supplements if you have Osteoarthritis?? You can as there is some worthwhile evidence but it should form only a small part of your management plan. Score your pain on a scale of 1-10 before taking the supplement, then after 3-6 months score your pain again to see if there has been any change. If you are taking chondroitin it is recommended that you take a supplement containing 800mg such as BioOrganics glucosamine 750g and chondroitin 400mg.   There is much stronger evidence to show that dietary induced weight loss (>10% of body weight) and physical exercise such as strength training and aerobic exercise can have a moderate to large improvement in pain, function and quality of life.   In addition, learning effective pain – coping skills have been shown to have positive outcomes not only for pain but also for function, stiffness and disability.  

World Osteoporosis Day – know your bones

08.10.17

What is World Osteoporosis Day?

World Osteoporosis Day  takes place every year on October 20th, launching a year-long campaign dedicated to raising global awareness of the prevention, diagnosis and treatment of osteoporosis and metabolic bone disease.
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Normal bone to left - Osteoporosis to right

 

In Australia an estimated 1.2 million people have osteoporosis and a further 6.3 million have low bone density.

  The disease is most common on the older population with 66% of adults over 50 suffering Poor bone health can lead to minimal trauma fractures such as a minor bump or fall The most common fracture sites include: hip, wrist, spine arms and ribs Physiotherapists understand the impact of a fracture on a patient, seeing how disruptive they can be for day to day tasks and quality of life, slowing the road to recovery. Fracture prevention is complicated but studies have shown we can reduce re-fracture rates by up to 80%.   We can devise strength and balance programs specific to you type of fracture, age and level of function which result in improved mobility strength and physical performance A new online tool will assist you and your Physio.  Visit http://www.knowyourbones.org.au/ Australia’s first bone health self assessment.  The assessment provides a general risk summary report.  

Joel’s Birthday Blog

05.10.17

Why do you love Pilates? I enjoy being able to strengthen and stretch out my body..... any chance to take off shoes is welcome! I have had first hand experience with immediate relief. What is the best thing about being a physiotherapist? I enjoy the mental Challenge of problem solving with clients in a vulnerable situation, helping them understand whats going on ans what we can do to assist. De – escalating someone who has thought the worst of their situation, Instilling in them optimism and confidence is a great outcome and good feeling.   Why work at Pottsville and Cabarita physio? I have grow up in a small coastal village - I enjoy the friendly village feel. The vibe around town and in the clinic is fantastic. Over the past 4 years I have watched the growth of the town with this and the advancements in technology, The Clinic at Cabarita has come into its own.   Best relaxation tip To relax I enjoy Surfing and gardening. I also enjoy spending time with my wife and Chocolate Labrador Raz. Our Fruit trees are pumping out the good stuff at the moment, when I get home I wander outside (after taking off my shoes!) and pick the fruit and enjoy. Its a great way to slow down and switch off after a full day. Joel studying Best lifestyle tip Many people will know that I have been studying for my Masters in Physiotherapy, I have been practising during this time to take time out and have a surf or do something I love. If you are going to do post graduate study, my advice is to do it slowly, take your time. Favourite activity To go for a sunrise surf with friends.   Favourite recipe My  Nachos and Tacos .. I cook - however I'm the only one who likes it! A typical Sunday An early morning surf, followed by a bike ride with my wife to go and have Mexican!.. I do this every day... except for the Mexican... So wonderful living and working in paradise!   Joel and Kim  

Why get a functional Screen?

15.09.17

Why get a functional Screen?

  Firstly to properly answer this question we must ask ourselves …

                                                                   …. WHAT IS A FUNCTIONAL SCREEN?

A functional Screen is a test (or group of tests) that assesses mobility and stability throughout the body. This will identify areas of the body that may be tight, weak or dysfunctional. It identifies asymmetries within the body. The measures obtained are compared to norms so that you know exactly where you sit in regards to others (certain variables such as height and age are taken into account)

Here at Pottsville and Cabarita Physiotherapy some of the Functional Screening tools we use include;

  • FMS (Functional Movement Screen)
  • SFMA (Selective Functional Movement Assessment)
  • Y balance (Upper limb / lower limb balance and Stability)                   
Caba and Ptty physio-98bestbusines   We may also use;
  • Treadmill Running assessment (With video analysis)
  • Posture Assessment (Using the latest app)
                                                                                           + Others… Caba and Ptty physio-95Caba and Ptty physio-100

This moves us on to the next question…… Why should we get a Functional Screen?

                         
  1. IMPROVE PERFORMANCE

  2. PREVENT an INJURY & PAIN

    Improve performance

If you are engaged in competitive sport (or just want to improve your personal performance), then a Functional Screen is essential to identify the weak and tight areas of your body that are impairing optimal performance. In all of our bodies, certain muscles have a tendency to become inhibited or weak and this leads other muscles to compensate. This pattern of compensation will continue indefinitely, impairing performance and is very likely to eventually lead to an injury. We will use the appropriate screening tools and photos/ videos to ensure you understand exactly what is going wrong with your body and from there we will develop a specific, individualised exercise program to recorrect these flaws. This will result in improved biomechanics and performance! It is hard to know just how well you could potentially perform without having a Functional Screen / Biomechanical assessment.  

 Prevent an Injury and Pain

If we can identify parts of the body that are tight, weak and dysfunctional, then by re-correcting these areas then we can prevent an injury from occurring in the first place. A functional Screen will tell us (and therefore you) what level of risk you have of sustaining an injury. If an injury has already occurred (even if it is subtle) then quite often it will cause us to compensate in some way. This can then increase our risk of having ANOTHER injury occur. All of a sudden we “feel like we are falling apart” and it takes us much longer to recover.                

Carly’s Birthday Blog

01.09.17

Why do you love Pilates? I love Pilates because it is a form of exercise that can be modified to suit ANYONE. The layers of challenge you can add are endless. I also love that age is no barrier, it's the practice that counts! What's the best thing about being a physio? Being able to help people reach the goals that are most important to them. No matter how big or small, it's really rewarding to be a part of that journey. I also love that physio can take you in so many directions. From the clinic to the sports field, the possibilities are endless! Why work at Pottsville and Cabarita Physiotherapy ? I grew up in Cabarita, so it's nice to be able to come back to my roots. It's an amazing community with a great coastal vibe and being so close to the beach is always a plus. But, most importantly, the team is amazing! Best relaxation tip? A nice long walk along the beach followed by some guided meditation.  There is nothing better. Best lifestyle tip? Find something you love and do it consistently. Challenge yourself in some way each and every day. Favourite activity? Doing some high intensity interval training or boxing. It gets the heart racing and the sweat pouring. It's even better when you have some amazing people to work out with. Favourite recipe? Tacos. Need I say more? A special mention to Kai's choc chip oatmeal cookies. If you haven't tried them, you should! A typical Sunday... A nice long sleep in followed by a Pilates workout. I then like to go to one of my favourite cafes on the Coast and enjoy multiple coffees and a delicious brunch. You might catch me running around the rugby league scene in the afternoon. That's my other passion!Carly    

Common Surfing Injuries – Ankles

25.07.17

Common Surfing Injuries - Ankles

Ankles are one of the most common joints injured whilst surfing and having adequate ankle mobility and stability are very important for surfing performance. Research has found ankle injuries to be increasingly prevalent, particularly amongst competitive surfers due to the demands of aerial surfing and other progressive manouveres.   Important elements of the prevention of ankle injuries include having adequate ankle range of movement. Having good ankle range of motion helps to protect the ankle against injury sustained from forceful landings, and also assists in the prevention of other lower limb injuries such as knee and hip conditions.  

How do I improve my ankle mobility?

There are many ways to increase ankle mobility, stretching is a simple solution that will help with this and lead to increases in ankle mobility.

Soleus stretch: keeping your heel planted, try and touch your front knee to the wall.

kneewallstretch100x100    

Gastrocnemius stretch: hold your leg straight behind you and lunge forward. A00667F01

 

 Ankle Stability

Ankle stability is another important aspect of the prevention of ankle injuries. Proprioception describes the awareness of where the body is in space and is an important aspect of the stability of a joint. Ways to train ankle proprioception include training on unstable surfaces such as the surf set or bosu ball. Other functional ways to increase ankle stability include practicing tasks like landing onto unstable surfaces and maintaining adequate lower limb strength.   Our surf performance Pilates classes focus specifically on training specific movement patterns and functional strength training to match the requirements needed whilst surfing. We integrate dynamic movement patterns and proprioceptive training tasks to increase balance, core stability and help to increase surfing performance and decrease risk of injury. To find out more about our surf performance classes, visit our website CLICK HERE  you can book online or call us on (02) 6676 4000.   http://pottsvillephysio.com.au/services-pilates-fitness-programs/    

Fathers Day Blog

24.07.17

As Father’s day approaches we have taken time to reflect on the influences that our Father's have had on us.

Dan,Matt, Joel and Kai have been interviewed,  below are their responses:

Dan and Ollie B& W

Dan

The 3 things you love about being a father; 1. Being able to watch your children grow and develop into their own personalities 2. It gives you the privilege of being able to see the world again through a child's eyes. Kids teach us to see the beauty in little day to day things that often we forgot to notice in our busy lives 3. I also love being able to share things that I love with my children. I get more joy out of seeing them catch a great wave or make it to the top of a mountain hike than I would if I was doing it myself  

Matt

The most Important things my father taught me... How to drive, swim, tumble turn in the ocean and how to not catch any fish What it would mean to be a father.. Being a father  (especially for the first born) would undoubtedly be the highlight of a man's life What is your favourite tradition with my Father? Growing up it was the New Year's Test at the Sydney Cricket Ground. Favourite activity to do with my Father Favourite activity is to be out in the ocean with Dad watching him negotiate the waves on his standup paddle board What is your Dad's favorite story about you as a Child? Favourite story would be about how I was running and jumping out of the cot by the age of about one. . Who are some other important Men in my life to recognise on Father's Day? Fred Hollows / My Granddad fishing

Joel

The most Important things my father taught me... Patience If things don't make you happy don't do them Go with the flow What is your favourite tradition with your Father? Surfing and going to Farmers market in Bellingen Favourite activity to do with your Father ? Surfing and laughing with him as he goes over the falls How would you describe your Father in 3 words Classic Aussie Larrikin  What is your Dad's favorite story about you as a Child? Hiding behind his leg because I was shy Who are some other important Men you would like to recognise on Father's Day? Huey ~ God of waves Poseidon ~  God of water   poseidon-1

Kai 

The most Important thing (or things) my father taught me... The most important thing my Dad has taught me is just to always try my best, try your hardest, don't worry about the outcome or results, just do your best. Dad has always had the best advice for me when I have needed it the most. Whenever I am really struggling and whenever I have faced my biggest challenges in life. Whether it was playing sport when I was younger or going through exams at University or just when it comes to big life and work decisions, Dad has always had the best advice and helped me to focus on take on any challenge the best I can. Favourite activity to do with your Father Favourite activity would probably be surfing or kite surfing with my Dad. Dad taught me to surf and kite surf and it is always awesome going out and enjoying those activities with him.
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Let massage help you through the winter Season

11.07.17

Let massage help you through the winter Season

For most of us winter means hot drinks, extra layers of clothing, more hours spent in doors and therefore less physical activity and for some a case of the winter blues as the sun sets earlier and the air gets cooler. The good news is that massage therapy can be a great tool to help you through the season.  

The benefits of massage in winter:

It will boost you immune system:

The winter months can often bring an influx of colds and flu's, so it’s extra important to have a healthy functioning immune system to fight off these viruses. Being less active in the winter months can also mean poorer lymphatic flow, which means less circulation of the body’s white blood cells. White blood cells are what help your body fight away infections and disease. Studies have shown that massage encourages the flow of your lymphatic system, and therefore white blood cells. The more white blood cells circulating, the stronger your immune system and the less likely you are to get a cold/flu this winter!

It will encourage circulation:

In cold weather muscles contract to conserve heat, which constricts blood flow and therefore delivers less oxygen and nutrients to our muscles. This also makes it more difficult for cellular waste and toxin removal. This restriction of blood flow decreases muscle health and function, and at times causes aches and stiffness. Luckily the soft tissue manipulation that is used in massage therapy is a brilliant way to increase circulation and improve your health.

It will keep away those winter blues:

For some the colder weather can bring upon stress or feelings of being ‘low’ or ‘under the weather’. One of the beauties about massage is that it releases serotonin and endorphin's, which are hormones that relieve stress/sadness and make you naturally feel happy.

Don’t let the winter blues get you down this season, feel good and get a massage today!  

Click HERE to book a massage

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