Comprehensive and specialised physiotherapy services

Kevin Durant: when is it too early to return to sport?

As most NBA fans know, Kevin Durant experienced another right calf injury during Game 5 of the NBA Finals, and it is looking like an Achilles tendon tear at this stage. This means that Durant will not only be missing the remainder of the NBA Finals, but potentially a good portion of the next season.

Watch it in slow-mo here

Durant initially injured his right calf over a month ago while playing against the Houston Rockets, and hasn’t played competitively until yesterday’s game. This leads to the question; was he ready to play, and if not why was he cleared by the Golden State Warriors medical staff?

It is not always straight forward when providing clearance for sport following an injury, and it is always difficult to tell if a re-injury or a secondary injury will occur or not. The first thing that must take place after an injury is a comprehensive rehabilitation program. This not only involves exercises to increase joint movement and muscle strength, but must also include sport-specific exercises which replicate the same movements and scenarios that a player will experience when in a competitive environment.

Once a player has completed the majority of their rehabilitation program, it is time to start implementing return to sport testing, which is currently the most valid tool available to determine the risk of a re-injury. These tests are performed by health professionals such as physiotherapists and sports doctors, and involve high-level movements that can assist in determining if an athlete is ready or not. They can also help determine the mental preparedness of an athlete, which may show if an athlete is confident in their own ability to return to sport. This will also ensure that they are not rushed as was the case for Kawhi Leonard when he played for the Spurs.

At this stage it is unfair of the media and health professionals to judge the medical staff of the Golden State Warriors as we currently have no way of knowing if he was ready to return to play or not, or if he was just unlucky. Either way Kevin Durant’s career will likely be seriously affected by this injury, and we hope he bounces back and returns better than ever.

Physio West | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.If you have recently sustained a sports injury and want to find out more about return to sport testing, come see one of our physiotherapists at PhysioWest who will work with you to get back as soon and as safely as possible.

Published by Spencer Davis, Physiotherapist.

You can book online with Spencer here

 

 

The Physio Job You Don’t Want

Picture this; You are working in a practice with no other physios, you’re alone, no support, no mentoring, no one to go to and share you patient wins with. There are times when as a young physio you think, ‘Gee… I would love some help with this tricky presentation’.

You love going to the APA’s PD nights, but you would also love to learn from people every day. Your room is small, possibly even without a window. You have a small area to prescribe exercises which you know your patients won’t do. You are desperate to have a Friday night drink with colleagues. You haven’t had a holiday in ages, and your new roster means you can’t play social netball, soccer, or footy. You don’t even make it to the gym most days and are starting to be the person who will need a physio themselves.

You work, work, work, without someone saying ‘Hey, good job!’, or better still, being rewarded financially. You have this burning passion for physiotherapy, the profession, the patients, and getting great outcomes, but you can feel it slowly dying…

Sounds like you, or someone you know? Don’t let the flame blow out! There are better things on the horizon in practices that are changing the physiotherapy profession for the better!

At PhysioWest we are passionate professionals with a team first mentality. That’s why we provide:

  • Individual light filled treatment rooms
  • 200 sqm of gym space including cardio, weights, open space and Pilates studio onsite
  • Free gym access to all employees
  • Discounts on remedial massage for you and your family
  • Weekly PD sessions
  • Weekly 1:1 mentoring sessions
  • Quarterly Team Pow-Wows
  • Weekly Team Huddles
  • Regular social events
  • Designed roster to suit your life (and no Saturdays)
  • Above award salary package with an incentive package on top
  • Diversity of patients and treatment models, including telehealth
  • Not to mention the best first day!

 

Contact us now, and change your lifestyle!

 

Physio West | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.

Rebecca Clare
08 8352 3582
0405 112 959
bec@physiowest.net.au

Evidence-Based Remedial Massage Therapy

How To Get The Best Out Of It!

Physio West | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.

Massage therapy is the most popular complementary therapy used by the Australian public. With research in massage therapy gaining significant attention over the last 30 years, clinical evidence exists to support the efficacies of massage therapy on many health conditions, including chronic low back pain. This growing body of research supports massage to become an evidence-based practice.

As a remedial massage therapist at PhysioWest, while pursuing a higher research degree in low back pain, I often wonder what evidence-based practice means in remedial massage. Importantly, what does it mean to you: a person considering remedial massage, or already enjoying remedial massage at our clinic? Let me expand this topic to offer some practical tips to help you get the best out of it!

Evidence-based practice is described as the thoughtful use of the best current evidence in making decisions about the care of the individual patient. In physical therapy, which includes massage and physiotherapy, the approach integrates clinical expertise and takes patient desires, values, and needs into consideration. A study published in the May 2018 volume of the Complementary Therapies in Clinical Practice Journal, states that although massage therapists in Australia have very good access to apply research evidence in their practice, the majority do not. Those that do are often those that undertake continuing professional education and are members with reputable Professional Associations.

In addition to research evidence, another form of evidence, often overlooked, is experiential evidence – that is, the clinical experience gathered by the therapist as well as the experience of the person who receives the treatment. Yes, your experience reflected back to the therapist is of crucial importance to getting the best out of evidence-based treatments!

Tips to get the most out of evidence-based practice of massage are:

  • Find and use a clinic whose practices are professionally accredited (e.g. partnered by health funds)
  • Book your massage with qualified remedial massage therapists (Diploma or higher)
  • Ask your therapist what type of massage he/she is trained in? (you want someone who can clearly explain their knowledge as applicable to you)
  • Ask if he/she is a member of an established professional association for massage therapists? (e.g. Massage and Myotherapy Australia, previously AAMT, or the Australian Natural Therapists Association, ANTA)
  • If all is safe and agreeable to your standards, trial the massage and take note of your experience during and after the massage
  • Afterwards, reflect and evaluate your “experiential evidence” on how you felt following the treatment (sometimes, the treatment plan may include 3 or more treatments)
  • Reflect and answer this for yourself: Is this treatment good for me? Trust your experiential evidence
  • If Yes, book another massage with that therapist at that clinic!

What does the latest research say about treating low back pain?

Finding the right treatment for low back pain can be tricky, especially because there are so many different options from a wide range of health professionals and therapists. A recent study has
outlined which treatment methods have been shown to be effective in treating low back pain and the findings are summarised below:

1. Advice to remain active and education should always be provided regardless if the pain is acute or chronic

2. Exercise should always be prescribed, and it doesn’t matter what type of exercise it is

3. Hands-on therapies such as massage, joint mobilisation and manipulation can be used as an adjunctive treatment

4. Pain medication such as paracetamol and opioids should not be used to treat low back pain, whereas anti-inflammatories can be used as an adjunctive treatment

5. Low back pain should be addressed by primary care practitioners such as a GP or physiotherapist first who can screen for more serious pathologies

6. Imaging such as X-rays and MRIs are rarely necessary for most low back pain presentations

The bottom line is that if you are experiencing low back pain for either a short or long period of time, you should be trying to stay active as much as possible. You should also see a health professional or therapist such as a physiotherapist who can provide education on your condition and pain in general, prescribe exercises based on your individual needs, and treat your acute symptoms with hands-on therapy.

Let us help you find the right treatment for your pain. Make an appointment online today.

Physio West | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.

Blog produced by Spencer (Physiotherapist, PhysioWest)

Physio West | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.

Beginning in the Gym? Steps to Success

As a beginner, getting started at the gym is usually the hardest part of meeting your fitness goals. Here are a few tips for beginners to get on track to meeting your goals for the New Year and finally getting started in the gym.

1. Set S.M.A.R.T. goals
Goal setting is vital when you first start going to the gym as it gives you something to work towards. Goals need to be Specific, Measurable, Attainable, Realistic, and Timely (S.M.A.R.T.). It is a lot harder to stay motivated to reach a broad goal such as “I want to get fit” when compared to a S.M.A.R.T. goal such as “I want to be able to do 10 consecutive push-ups by the end of 3 months”. S.M.A.R.T. goals allow you to measure your progress towards reaching your goals, and make any changes to your routine or seek advice if you unsure that you’re on track.

2. Consult with a health professional
Seeking advice from a health professional prior to getting started at the gym is important, particularly if you have a pre-existing medical condition that may be affected by exercise. A health professional such as a physiotherapist can offer advice on how to prevent injury if you have not been in a gym environment before.

3. Have someone look at your form
This step is particularly important if you would like to start lifting weights. It is always a good idea to seek advice from a trained professional such as a physiotherapist, exercise physiologist or a personal trainer at your gym. These professionals can offer you advice on how to perform exercises correctly, and how to prevent injury.

4. Don’t go too hard too quickly
When starting out, a big mistake that a lot of beginners make is lifting too much weight or going too hard too early. It is vital that you gradually increase the weight you lift, the time spent on the treadmill, and the amount of repetitions that you perform. This is to prevent an avoidable injury from occurring from doing too much too soon.

5. Have fun!
A great way to stay motivated for your fitness goals when first starting out is to find an exercise routine that you enjoy. Don’t be afraid to mix up your gym routine with exercises including cardio, resistance training, pilates, Tai Chi, yoga and anything else that you can think of.

If you would like a physiotherapist to set you up for success with a winning gym routine, book an appointment at PhysioWest online or by calling 8352 3582 and get on track to achieving your goals!

Physio West | Core Exercise Class | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.Physio West | Stretch Exercise Class | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.Physio West | Mile End Clinic | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.

Written by Spencer Davis

Physio West | Headaches and Migraines | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.

How’s your heart?

Why your physiotherapist wants to talk about your general health and blood pressure

I went to the GP the other day and they told that my blood pressure went up (luckily only a little bit). I had no symptoms; there was nothing to let me know that was the case. I then started thinking about what affects blood pressure; I know there are several things that can cause high blood pressure including lack of physical activity, eating lots of salt, drinking lots of alcohol, family history and stress.

Blood pressure is a measurement of how much pressure there is in your arteries when your heart is at maximal contraction (systole) over relaxation (diastole). Blood pressure of 120/80 is considered normal. Blood pressure of 120/80 up to 139/89 is considered high-normal (where I was the other day), anything over this is considered to be a condition called hypertension (high blood pressure).

When you come in to see me, no matter why you are here, I will always ask about your general health. This will include asking you about your heart. Why? Because I am treating  you as a whole person, not just your back or your ankle. Also, because some physiotherapy treatments are contraindicated (not allowed) if you are taking certain medications or if you have a pacemaker.

Having high blood pressure puts you at risk of cardiac disease, kidney conditions or stroke. What can you do to prevent high blood pressure? One thing is commence a healthy level of exercise: that is where your physiotherapist is most excited to help! Having a healthy diet, ceasing smoking and reducing alcohol intake are all important too, and we are happy to chat to you about this and refer you on to other health professionals if you need.

If you don’t know what your blood pressure is, if you haven’t had a medical assessment, I recommend you contact your GP and get started. Your GP will chat to you about any medical options available, particularly if you do have very high or low blood pressure. GP’s will often refer you to us physios to get started or improve your current level of exercise. A recent study found that Physiotherapists are a GP’s most recommended Health Professional.

While we do treat ankle strains and back pain, physiotherapy does more than this.

There is a great website where you can find out more information on how physiotherapy may help your condition – whether it’s getting your musculoskeletal or neurological condition managed, or just getting healthier! See https://choose.physio/

Physio West | Multiple Sclerosis (MS) Treatment | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.

Blog Prepared by Laura Hundertmark (Physiotherapist)

Do you suffer from chronic neck stiffness and pain?

Yes?

Many of us do,  but you don’t need to suffer any longer!

 

Neck pain is a significant health problem with 1 in 2 people experiencing neck pain at least once in their lifetime, according to a 2016 worldwide review.  Neck pain is often recurrent and of non-specific in nature. With most of us gazing at computers or staring down at our smart devices most of the day, it’s safe to say that stiff and painful necks are not going to go away.

 

So what can you do about it?

Here are three easy things you can do that will help:

  1. Put your computer monitor at eye level and sit up straight to avoid tilting and twisting your head down or to the side while you are on the computer.
  2. When looking at your smart device, be sure to take frequent breaks and avoid having your neck bent in any one position for long periods of time
  3. The key to relief for a stiff neck is proper and regular stretching. So try doing these simple exercises as often as you can:
    • Roll your shoulders backwards and down, hold for 10 seconds, relax, repeat 5 times
    • Squeeze your shoulder blades together, hold for 10 seconds, relax, repeat 5 times
    • Push your head backwards into car head rest or hands, hold 10 seconds, repeat 5 times
    • Bring your ear to your shoulder, hold for 10 seconds, repeat 5 times.
    • Book a head and shoulders massage and feel the relief

We would love to help you get to the bottom of your neck pain. Book online today or call 8352 3582 and make an appointment.

Physio West | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.

Blog prepared by: Alan Quek (Remedial Massage Therapist)

Is your car seat driving you up the wall?

When achey pains and niggles pop up, you often find yourself hunting for answers as to what could be causing the problem. One thing that is often missed, particularly with spinal pain, is the importance of your seating position while driving your car.

Driving is something that most people do every day, anywhere from 5 minutes to the local shops, to an hours commute to work. Our body loves to be kept moving, and the longer it’s left in once position, the stiffer things become. If you are poorly set up in the car, this may speed the rate at which those areas tighten up, predisposing you to picking up injuries with simple day to day tasks.

So what to look for? Here are a couple of simple tips to consider in relation to your position while sitting in your car.

  1. Adjust your wheel position
    Reaching for the wheel or sitting to close, can both alter your sitting posture in the car. Have your hands just below shoulder height, with a small bend in your elbows as you place your hands at 10 and 2 o’clock on the wheel. Your shoulder blades should sit comfortably against the backrest of the seat.

 

  1. Adjust your reach to the pedals
    Sitting too close to the pedals can cause your hips and knees to be too flexed, while reaching for them can force you to strain to get there. Similar to the arms, position your legs so they rest in a slightly flexed position, such that your knees and hips are kept roughly level.

 

  1. Adjust the seat angle
    Once again, too far in either direction can create discomfort. Too much recline will encourage your upper back and neck to poke forwards. Sitting too upright will feel rigid and restrictive. Allow a small recline enough that you can keep your shoulder blades against the chair with your bottom in the back of the seat.

 

  1. Lumbar support
    Different backs will need different degrees of support above the pelvis. Play around with the feeling of a rolled up towel in the small of your back to avoid slumping, and giving your back extra support while sitting.

 

Car Assessments are undertaken at both our Salisbury and Mile End clinics. Mention this to reception when making a booking.

 

Physio West | Workplace Injuries & Motor Vehicle Accidents | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.

Blog prepared by Matt Nowosilskyj (Physiotherapist)

The forgotten link to athletic success

Are you an aspiring Athlete? You need to read this!

Youth sport and athletic development are two of my greatest passions and being able to work with kids who love their sport and want to chase their dreams is such a privilege. So it’s lucky I live in a sporting nation such as Australia as I have had the opportunity to work with some truly great athletes.

 

The youth netball world cup was recently held in Botswana and the Australian 21/U team narrowly missed out on gold in a 57 to 60 point match with New Zealand. Now some of the girls in this team would certainly be aiming to get to a professional level but I want to talk about younger athletes and how to help them reach this level or higher.

 

So let’s talk about Sarah, she is 11 years old and loves netball, in fact she dreams of one day playing for the Diamonds when she grows up. What should her parents, school and coach do to give her the best chance of chasing her dream?

 

We have all heard it takes 10,000hr of practice to master a skill right? So doesn’t it make perfect sense that for a kid to become a great athlete that they need to start as early as possible?

 

Well sort of, a child’s brain is full of potential connections that are just waiting to be given the right stimulus to join together and build a more resilient and successful athlete. But there is a big difference between developing an athlete and building a netball player.

 

Early specialisation is often considered specialisation into a single sport before the age of 12 and can reduce an athlete’s chance of reaching the elite level of their sport compared to later specialisation in the later teenage years. Generally, it is recommend that kids continue to engage in approximately 2-3 different sporting fields to create better rounded athletes. This concept is what underpins long term athlete development. Early specialisation only refines a skill where engaging in a variety of activities helps to build true athleticism.

 

Another reason to rally against early specialisation is that it can increase the risk of overuse and stress injuries. Missing intended training sessions due to injury is one of the major predictors of failure to reach competitive success at a higher level but for youth athletes the focus should be on the development of the whole person and protecting kids from unnecessary injury.

 

Being involved in multiple sports also allows kids to grow their social circles and gain many other life skills that may help them well beyond a sporting career but it also gives them more options as they grow up. We can probably all think of someone who was great at a sport as a kid but due to either mental or physical burn out started hating the sport they once loved and gave it up. Developing athleticism also provides transferable skills that can be applied across sporting settings that enables you to try out new sports that others may not even have the confidence to get started on.

 

Kids are playing less and spending more time in formal organised sporting setting when they do get time to play at all. This is the opposite of what we want for youth athletes they should be engaging in diverse movements and leaning transferable sporting skills in their younger years. So while Sarah may love netball we should be encouraging her to participate in as many other sports as she can even if it is just to try them for a short period to provide her with a new learning opportunity.

 

Ultimately athletes who are missing the foundations of athleticism are not just missing a link to their performance and well being they are missing the foundation on which they can grow all their other athletic skills. While changing the system in which a youth athlete trains and performs may be impossible in the short term. Connecting with a uniquely skilled coach or physiotherapist to help establish a long term athletic development pathway is far more practical and will help prepare a growing athlete for all the challenges they have ahead.

 

At PhysioWest we can assist you to reach your potential and unlock the forgotten link! Make an appointment today by calling 8352 3582 or book online

Physio West | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.

Published by Sam Stewart, Physiotherapist, PhysioWest

 

 

Should I get an x-ray?

Do I need an X-ray for my lower back?

If you’ve ever had lower back pain before, you’ve probably thought about getting an xray. At the time it may seem reasonable given how severe lower back pain can feel in the first few days. The truth is that having imaging of your lower back may be doing more harm than good, and in most cases is entirely unnecessary.

 

If you have imaging such as an X-ray or MRI of your lower back, it is likely that the results will come back with scary words such as disc bulge or joint degeneration. Seeing these phrases can result in harmful behaviours such as avoiding movement in fear of further “damaging” your lower back. This will more than likely increase the level of pain that you are experiencing.

 

The reality is that these age-related changes are completely normal, and can be found in more than a third of people from 20-40 years old, and more than half of people over 40.That means that if I went and had an X-ray of my lower back, there is a good chance that the results would come back with some form of disc bulge or degeneration, even though I don’t have back pain!

 

So what should I do?

Lower back pain is usually very painful in the first few days, but the most important thing to do is to get up and get moving. The worst thing you can do is lie in bed or sit on the couch all day, thinking only about how sore your back is.

 

At PhysioWest, a thorough assessment of your lower back will be performed by a physiotherapist to determine the cause of your back pain, and will refer you for imaging if necessary. Imaging is usually only indicated if we suspect a more serious cause, or if your back pain is caused by trauma.

 

If you are experiencing lower back pain, book an appointment with a physiotherapist at PhysioWest who will be able to offer you some relief and get you up and moving. Book online or by calling 8352 3582.

Physio West | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.

Published by Spencer Davis, Physiotherapist, PhysioWest

 

 

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