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Showing posts from tagged with: Mens Health

What is an exercise physiologist?

20.01.20

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
Why should you see an AEP? AEPs are the experts in prescribing the right exercise to help you prevent/manage your chronic disease, help you recover faster from surgery or an injury, or help you to maintain a healthy lifestyle.   AEPs can help treat and/or manage:
  • 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
  • Obesity
  • And much more!
    What makes AEPs even more special is they know how to set goals and maintain motivation, these are two aspects that will most commonly see people fail at exercise. What to expect when seeing an AEP?   During an initial consultation with your AEP, you will undertake a comprehensive assessment in order to develop an exercise plan based on your unique requirements. This session will likely be a fair few questions about your health and history. A lot of people are concerned about what to wear to this appointment. We always say wear comfortable clothing as you may be asked to do a range of movements and bring some comfortable walking shoes as you may need to complete an aerobic assessment. After this session, you will be provided with a plan of action. Working with an AEP can be a truly rewarding process and they can make a hugely positive impact to your life. Our AEP, Sammy, has special interests in the areas of Cancer and Exercise, Osteoporosis and Clinical Pilates. To make a booking with Sammy our AEP  please call 6676 4000 or 6676 4577.  

Feeling The Pinch? The Stubborn Shoulder Impingement Syndrome

11.09.19

Feeling The Pinch?

The Stubborn Shoulder Impingement Syndrome

  Do you get a sharp, debilitating pain in your shoulder when you are performing tasks like brushing your hair, putting on certain clothes or showering? During these movements, where you raise your arm out to the side and then upwards over your head, do you alternate between no pain and pain? For example, during the first part of the moment you don’t feel any pain, and then suddenly your shoulder “catches” and there is sharp pain, followed by no pain again as you continue to move your arm upwards.   These are all signs of a condition called Shoulder Impingement Syndrome (SIS), where the tendons of the rotator cuff muscles that stabilise your shoulder get trapped as they pass through the shoulder joint in a narrow bony space called the sub-acromial space. Impingement means to impact or encroach on bone, and repeated pinching and irritation of these tendons and the bursa (the padding under the shoulder bone) can lead to injury and pain.   Shoulder complaints are the third most common musculoskeletal problem after back and neck disorders. The highest incidence is in women and people aged 45–64 years. Of all shoulder disorders, shoulder impingement syndrome (SIS) accounts for 36%, making it the most common shoulder injury.   You shouldn’t experience impingement with normal shoulder function. When it does happen, the rotator cuff tendon becomes inflamed and swollen, a condition called rotator cuff tendonitis. Likewise, if the bursa becomes inflamed, you could develop shoulder bursitis. You can experience these conditions either on their own, or at the same time.   The injury can vary from mild tendon inflammation (tendonitis), bursitis (inflamed bursa), calcific tendonitis (bone forming within the tendon) through to partial and full thickness tendon tears, which may require surgery. Over time the tendons can thicken due to repeated irritation, perpetuating the problem as the thicker tendons battle to glide through the narrow bony sub-acromial space. The tendons can even degenerate and change in microscopic structure, with decreased circulation within the tendon resulting in a chronic tendonosis.  

What Causes Shoulder Impingement?

  Generally, SIS is caused by repeated, overhead movement of your arm into the “impingement zone,” causing the rotator cuff to contact the outer tip of the shoulder blade (acromion). When this repeatedly occurs, the swollen tendon is trapped and pinched under the acromion. The condition is frequently called Swimmer’s Shoulder or Thrower’s Shoulder, since the injury occurs from repetitive overhead activities. Injury could also stem from simple home chores, like hanging washing on the line or a repetitive activity at work. In other cases, it can be caused by traumatic injury, like a fall.   Shoulder impingement has primary (structural) and secondary (posture & movement related) causes:   Primary Rotator Cuff Impingement is due to a structural narrowing in the space where the tendons glide. Osteoarthritis, for example, can cause the growth of bony spurs, which narrow the space. With a smaller space, you are more likely to squash and irritate the underlying soft tissues (tendons and bursa).   Secondary Rotator Cuff Impingement is due to an instability in the shoulder girdle. This means that there is a combination of excessive joint movement, ligament laxity and muscle weakness around the shoulder joint. Poor stabilisation of the shoulder blade by the surrounding muscles changes the physical position of the bones in the shoulder, which in turn increases the risk of tendon impingement. Other causes can include weakening of the rotator cuff tendons due to overuse, for example in throwing and swimming, or muscle imbalances between the shoulder muscles.   In summary, impingement usually occurs over time due to repetitive overhead activity, trauma, previous injury, poor posture or inactivity.   When your rotator cuff fails to work normally, it is unable to prevent the head of the humerus (upper arm) from riding up into the shoulder space, causing the bursa or tendons to be squashed. Failure to properly treat this instability causes the injury to recur. Poor technique or bad training habits such as training too hard is also a common cause of overuse injuries.   Over time pain can cause further dysfunction by altering your shoulder movement patterns which may lead to a frozen shoulder. For this reason, it is vitally important that shoulder impingement syndrome is rested and treated as soon as possible to avoid longer term damage and joint deterioration.  

What are the Symptoms of Shoulder Impingement?

  Commonly rotator cuff impingement has the following symptoms:
  • An arc of shoulder pain approximately when your arm is at shoulder height and/or when your arm is overhead
  • Shoulder pain that can extend from the top of the shoulder down the arm to the elbow
  • Pain when lying on the sore shoulder, night pain and disturbed sleep
  • Shoulder pain at rest as your condition worsens
  • Muscle weakness or pain when attempting to reach or lift
  • Pain when putting your hand behind your back or head
  • Pain reaching for the seat-belt, or out of the car window for a parking ticket
 

Who Suffers Shoulder Impingement?

  Impingement syndrome is more likely to occur in people who engage in physical activities that require repeated overhead arm movements, such as tennis, golf, swimming, weight lifting, or throwing a ball. Occupations that require repeated overhead lifting or work at or above shoulder height also increase the risk of rotator cuff impingement.  

How is Shoulder Impingement Diagnosed?

  Shoulder impingement can be diagnosed by your physical therapist using some specific manual tests. An ultrasound scan may be useful to detect any associated injuries such as shoulder bursitis, rotator cuff tears, calcific tendonitis or shoulder tendinopathies. An x-ray can be used to see any bony spurs that may have formed and narrowed the sub-acromial space.  

What does the Treatment Involve?

  There are many structures that can be injured in shoulder impingement syndrome. How the impingement occurred is the most important question to answer. This is especially important if the onset was gradual, since your static and dynamic posture, muscle strength, and flexibility all have important roles to play. Your rotator cuff is an important group of muscles that control and stabilise the shoulder joint. It is essential the muscles around the thoracic spine and shoulder blade are also assessed and treated as these too work together with the entire shoulder girdle.   To effectively rehabilitate this injury and prevent recurrence, you need to work through specific stages with your therapist.    These stages may include:
  1. Early Injury: Protection, Pain Relief & Anti-inflammatory Treatment
  2. Regain Full Shoulder Range of Motion
  3. Restore Scapular Control and Scapulohumeral Rhythm
  4. Restore Normal Neck-Scapulo-Thoracic-Shoulder Function, including posture correction
  5. Restore Rotator Cuff Strength
  6. Restore High Speed, Power, Proprioception and Agility Exercises
  7. Return to Sport or Work
  The early stages of treatment will involve manual therapy, including massage to relieve pain and release tight structures as well as mobilisation techniques to restore normal shoulder movement. Strapping/taping has been shown to be helpful in reducing pain as well as ultrasound and laser therapy. As you move through the other stages of treatment your therapist will prescribe rehabilitation exercises specific to your shoulder, posture, sport and/or work demands.   Corticosteroid injections can be useful in the initial pain relieving stage if conservative (non-surgical) methods fail to reduce the pain and inflammation. It is important to note that once your pain settles, it is important to assess your strength, flexibility, neck and thoracic spine involvement to ensure that your shoulder impingement does not return once your injection has worn off.   Some shoulder impingements will respond positively and quickly to treatment; however many others can be incredibly stubborn and frustrating, taking between 3-6 months to resolve. There is no specific time frame for when to progress from each stage to the next. It is also important to note that each progression must be carefully monitored as attempting to progress too soon to the next level can lead to re-injury and frustration. For more specific advice about your shoulder impingement, contact Pottsville and Cabarita Physiotherapy - 6676 4000.  
  • The information contained in this article is intended as general guidance and information only and should not be relied upon as a basis for planning individual medical care or as a substitute for specialist medical advice in each individual case.

What is Osteoporosis?

22.10.18

What is Osteoporosis?

Osteoporosis is a condition in which the bones lose calcium, become fragile and tend to fracture readily. It is most common in women over 40 years of age. Your doctor may organize a bone density scan to see if you have, or are at risk of developing osteoporosis.

What causes Osteoporosis?

  Throughout life bone tissue is very active and is constantly being ‘remodelled’. Microscopic amounts of bone are continually being removed and reformed. The bone continues to thicken until your early 20’s, this is your peak bone mass. After about 40 or 50 years more bone is removed then laid down, and gradually the density decreases. During menopause the decline in oestrogen levels results in an accelerated bone loss.  

Who is at risk?

 
  • Over 40 years old
  • Family history
  • Caucasian
  • Women after menopause
  • Smokers
  • High intake of alcohol, salt, caffeine
  • Sedentary lifestyle
  • If you have dieted during your life and limited intake of calcium rich foods.
 

Exercise and Osteoporosis

  Research shows that regular lifelong weight bearing exercise and light weight training has a positive effect on bone density. Swimming and cycling although good for your fitness are not as beneficial as walking, dancing, tennis or gentle weight bearing circuit classes. Bone is a living tissue and responds to the stress of weight bearing exercise by becoming stronger. You need to aim for at least three sessions per week. IT IS NEVER TOO LATE TO START, even if you are past your peak bone mass, exercise will reduce bone loss and help delay the progress of Osteoporosis. Pottsville Physiotherapy Fit for Life circuit classes incorporate weight bearing exercise, light resistance training and balance / coordination training to help maintain your bone density, improve your posture and balance and help prevent falls. Exercise to avoid: If you have been diagnosed with osteoporosis you will need to avoid excessive twisting, bending, heavy lifting, jolting, dynamic sit ups, and high impact activities such as running and jumping.

Exercise Tips

 
  • Warm up first
  • Slow and controlled movement
  • Don’t hold your breath
  • Do not push into pain

Other Treatments

 
  • Your doctor may prescribe medications i.e.- hormone replacement therapy
  • Diet and or supplements to ensure adequate calcium intake (your doctor or a dietician can advise you on this)
  • Lifestyle factors—quit smoking, decrease salt, alcohol and caffeine intake (these all limit calcium absorption)

How much calcium do I need?

  Young adults - 800-1200mg per day Menstruating women800-1000mg per day  Men800  Pregnant/lactating women  - 1200mg per day Post menopausal women(no oestrogen) - 1500mg per day Post menopausal women(oestrogen) - 1000 - 1200mg  per day Adults over 65 years -  1500mg per day     Food                                                       Amount                                              Calcium (mg)   Low fat milk                                         1 glass (250ml)                                                 405 Soya beverage                                   1 glass                                                                  365 Yoghurt                                                200g                                                                      330 Whole milk                                         1 glass                                                                  300 Hard cheese                                       1 slice (30g)                                                        285 Canned sardines inc bones           (50g)                                                                     275 Processed cheese                            30g                                                                        190 Oysters                                                10                                                                          190 Tofu                                                       100g                                                                     130 Almonds                                              50g                                                                        125 Baked beans                                       1 cup (240g)                                                       108 Canned salmon, inc bones            100g                                                                      90 Cottage cheese                                 100g                                                                      60mg Broccoli                                                60g                                                                        15mg   Pottsville and Cabarita Physiotherapy 6676 4000 visit www.osteoporosis.org.au

Novel ways you can boost your immune system this winter

21.05.18

Smile: you are less likely to catch a cold if you are happy and relaxedLet it go: anger creates a stress response that affects your hormones, neurotransmitters and gut flora (where 80% of your immune cells live)

Walk in the park, bush or beach: spending time in a green space boosts immunity by switching on the para sympathetic nervous system (rest and repair state)

Sleep

Yoga or Pilates: bending and twisting is a natural immunity booster

Socialise

Bounce: get on the trampoline or rebounded to flush the lymphatic system

Massage: even a self massage 5 minutes per day prior

Breathe: slowly and gently. Your breathing should be silent and invisible.

Spend some time in the sunshine

Move: don’t sit for more than 1-2 hours at a time

Remedial massage and its effects on Hormonal/Endocrine health

18.04.18

Remedial massage and its effects on Hormonal/Endocrine health

  Many people can comprehend the benefit remedial massage has on muscular, circulatory, lymphatic and fascial (connective tissue) systems of the body, but not everyone realises the advantages massage has on the endocrine system – which is the hormonal system of the body. Researchers have established a direct link between positive touch and a healthy functioning endocrine system.  

Adrenaline:

Massage therapy can have a positive affect on the hormone regulation of adrenaline. Massage encourages the correct amount of adrenaline to be secreted at the correct time.  Adrenaline prompts alertness and the immediate flight or fight response which is vital for our health and safety. However people today hardly experience the same extreme physical threats of early human species. Today most people produce adrenaline in response to stress at home and work. However this is a problem as stress can continue over long periods of time, causing the person to remain in an adrenaline state of high alert. This causes too much adrenaline stored in the body, which isn’t healthy and can cause premature aging, risks of heart attacks, and conditions like attention deficit disorder. Adrenaline regulation through massage is great for people who are stressed, have trouble sleeping, have mental health issues or high blood pressure.  

Dopamine:

Massage therapy can elevate dopamine levels within the body. Dopamine is a hormone that supports fine motor activities; it encourages inspiration, excitement, feelings of joy and the brains reward and pleasure centres. An elevation of dopamine is really good for people who are quickly distracted, have poor focus and feel a lack of enthusiasm.  

Serotonin:

Positive touch like massage increases the availability of serotonin. Serotonin is a hormone that helps regulate your emotions, and boost your mood. It assists with irritability and supports with food cravings. Increased serotonin is good for people who suffer from depression, mood swings, cravings or have trouble sleeping.  

Oxytocin:

Massage therapy also helps produce the ‘love hormone’ oxytocin. Oxytocin is known as the love hormone because it is increased in the body when hugging, or kissing another. It is essential for reproductive functions, supporting feelings of attachment during sex, childbirth, pregnancy and lactation. It also has physical and psychological regulations in influencing social behaviour and relationship bonding. It also influences feelings of trust and reduces the stress response feeling of anxiety. Increased secretion of oxytocin is beneficial for people who experience depression, postnatal-depression, anxiety, or couples who need support bonding.  

Cortisol:

Massage therapy can help with correct regulation of cortisol within the body. Cortisol is released at times of stress or danger, and can reduce inflammation. It is essential to have correct amounts of cortisol for human health, and you can have issues if your adrenal glands release too much or too little. Cortisol regulation through massage is good for people suffering from anxiety, high blood pressure and stress.   Massage encourages hormones to be secreted at the right time, and in the right doses, enabling the endocrine /hormonal system to function healthily and preventing many health conditions. Let massage therapy help with your hormone regulation, so to encourage your overall health and wellbeing.   Rosie Rayner Dip RM Ad Dip STT

Patello-femoral Knee Pain

16.04.18

Patello-femoral Knee Pain

Aching knees affect 25 % of the population and are commonly caused by dysfunction at the patella-femoral joint (under the kneecap). It is typically aggravated by bending movements such as sitting, walking up and down stairs or hills, jumping and running. It is also common during adolescence as the long bones are growing faster than the muscles, tendons and ligaments putting abnormal stress on the joints.

Causes

  • Unfortunately genetics have a part to play and this can’t be changes
  • Faulty bio mechanics due to muscle imbalances

Treatment

Treatment is very successful and we will look at correcting muscle imbalances throughout your lower back, hip, pelvis and leg. This is done by manual techniques to the knee cap, massage, acupuncture, exercise and taping.

Remedial Massage and its effects on Fascia

Remedial Massage and its effects on Fascia

What is fascia? Fascia is a type of connective tissue that essentially holds us together. It is composed of mostly collagen and elastin.  The fibres of collagen are the longest and strongest form of protein molecules found within body, they can hold up to ten thousand times their weight.  Collagen provides the tensile strength and structural integrity of the connective tissue. Whereas the elastin fibres allows the connective tissue to stretch, providing flexibility and the capability to absorb shock. These fascial fibres sit in an extremely receptive transparent fluid base that is interwoven in many directions all over the body.     Types of Fascia:
  1. Compartment fascia – surrounds individual muscle fibres, muscles, and muscle groups.
  2. Superficial Fascia – the fascia that lies just under the surface of the skin.
  3. Fascial sheaths – Superficial fascia that covers joints providing support and stability.
  4. Visceral fascia – surrounds each organ.
  5. Myofascial meridians/slings – bilateral systems of receptive connective tissue. These fascial slings relate to how we sense ourselves and how we move through life.
  Fascia and the systems of the body: Fascia incorporates all of the systems, with blood, lymph, nerves and meridians all passing through the fascial network. Fascia has particular connection to the muscular, nervous and endocrine systems. It is continuously reacting to these systems, responding to our emotions, movement and awareness.   Fascial Imbalances: Just like how muscles in the body can become imbalanced, fascial slings can get out of balance too. These imbalances are usually from lifestyle activities such as your job, sport and emotional/mental state. A good example of imbalance within the Fascial slings is between the Anterior Functional Line - which is a functional fascial sling that runs along the fibres of the Pectoralis Major, along the abs like rectus abdominis and the external oblique, down to the pubis, then continuing along the Adductor Longus muscle to the femur/thigh bone. And the Posterior Functional Line - a functional Fascial sling travelling along Latissimus Dorsi and the sacrolumbar fascia, and then connecting to the fibres of Gluteus Maximus on the opposite side, then along the ITB and Vastus Lateralis, ending at the sub patella tendon. A common scenario of fascial imbalance is when the Anterior Functional Line becomes short and tight and therefore medially rotates the shoulder drawing it forward. This shortening results in the Posterior Functional Line activating and lengthening. This is an intelligent response between the fascial slings as they adapt to change and try to maintain centre of gravity. However if these slings stay imbalanced for long periods of time it can have a negative affect on other structures within the body and cause pain e.g. to the spine and shoulder joint, as well as associated muscles. Fascial imbalances affect overall strength, flexibility and stability.   How Massage can help: Remedial massage therapist can help with these fascial imbalances by using Myofascial release techniques (MFR) to lengthen and open the tight/stuck fascial sling, in turn allowing the opposing sling to return back to its healthy functional length. As well as muscular and structural imbalances, it is important for Remedial therapists to look into fascial imbalances when treating pain and postural dysfunctions. At times muscles won’t release properly or structural corrections won’t hold if the associated fascia has not been treated. When MFR is performed on tight fascia, clients notice great freedom and openness; it is a very effective technique.   Talk to your Remedial massage therapist today, and see if fascial work could benefit you!     Rosie Rayner Dip. RMT Ad. Dip. STT

What is Clinical Pilates and why has it made such an Impact?

What is Clinical Pilates and why has it made such an Impact?

Clinical Pilates has been shown to reduce the onset, persistence and recurrence of pain by addressing the neuromuscular dysfunction it is associated with. Clinical Pilates is largely concerned with training local spinal and pelvic stabilising muscles to work efficiently throughout functional activity. It is particularly important in the rehabilitation of spinal pain amongst other motor control problems and is associated to what researcher’s term “specific stabilisation exercises” or “motor control exercise”. With the latest research emerging, evidence-based Physiotherapists have re-evaluated their management of low back pain with a shift towards this type of exercise rather than focus on strength and endurance, which is perhaps more appropriate in the advanced stages of rehabilitation. CLINICAL PILATES involves the following components which are particularly helpful to aid in the rehabilitation of low back pain:
  1. Teaches co-activation of Transversus Abdominis (TA), Pelvic Floor (PF) and Multifidus (MF) muscles
Research into muscle dysfunction in patients with LBP has identified motor control impairments in the deep muscles of the trunk. These muscles normally contract in anticipation of movement to increase stability of the spine and pelvis. This anticipatory function is lost in patients with LBP and not restored with the resolution of symptoms  therefore requiring specific retraining.
  1. Teaches correct muscle activation patterns
A focus on low load high repetition optimizes tonic recruitment of the Type 1 stability muscles. Researchers suggest a prolonged low intensity (submaximal) contraction is effective in retraining the stability function of TA and MF. Further research proposes that specific exercises to train the deep abdominal muscles address any motor control deficits and this stability can provide the basis for more skilful functional activities.
  1. Trains local and global stability systems
Functional spinal stability is dependent on the integration of local and global muscle systems . Clinical Pilates progresses from basic exercises which recruit stability muscles separately to more complicated exercises that involve the larger, more superficial global abdominal muscles. Researchers  suggest specific exercises which isolate the local muscles independently from contraction of the global muscles has proved to be the most beneficial way of targeting them in rehabilitation programs and ensuring that the correct muscles are being activated.
  1. Trains neutral stability before end range stability
Clinical Pilates teaches participants the idea of neutral spine and encourages initial training in neutral and non-provocative postures. Spinal Instability occurring through injury or degeneration can contribute to an increase in the range of the neutral zone which is thought to be a primary source of LBP. This increased zone can be reduced to within physiological limits by re-educating the active system, more specifically the local stabilizers, thus relying less on the passive spinal structures to maintain posture.
  1. Progresses static stability to dynamic
This is in line with spinal stabilisation research programs which progress individuals into functional activity and sport specific exercises.
  1. Direction specific
Researchers  showed that performing exercises in a direction that does not reproduce symptoms was met with better outcomes than those exercised in provocative directions or with no direction preference. By employing this preference in Clinical Pilates the therapist is able to effectively “treat” the patient whilst they complete their rehab. For example, a patient with discogenic LBP requires extension biased exercises versus a patient with spondylolithesis with flexion biased exercises. Our Clinical Pilates program focuses on correcting the causative factors which have contributed to acute and recurrent conditions under the supervision of a Physiotherapist. It is a specific and progressive program aimed at Transverse Abdominus, Multifidus, Pelvic floor and Gluteal muscle control to help stabilise the spine, correct posture and improve strength, balance and confidence with movement. Our small groups, which still provide individual attention, are a great option once pain settles and can lead to enhanced compliance, better improvement and a more successful outcome in the long term versus home programs.

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.    

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.