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

Mr/Ms Injury Prone – is this you?

I was that guy….

The one at soccer training always running laps on my own, rehabbing my hamstring strain as I watched the team train from a distance.

I was fragile – breaking down as soon as I tried to make my return in what always seemed to be too early.

But it felt good, I would try and convince myself, as I returned to square one and started the long road to recovery again.

Every team has that guy or girl. The trick is making sure it’s not you!

We can help you with that ….

Hamstring strains are most common in sports that require running at high speed. Over 80% of hamstring strains result from the running action at high speed. In 2015, hamstring strains were the most prevalent injury in the AFL, with 94 hamstring injuries across the competition that season.

 
Strains of this nature are commonly stereotyped to the fossil of the team – the veteran who has lost their flexibility and should have considered retirement 5 years ago. However, recent evidence suggests that the key indicator for minimising risk of future hamstring strains is eccentric strength, regardless of age. (Good news for the veterans out there)

 
As with any soft tissue strain, a specific and clearly mapped out gradual return to sport is essential in minimising reoccurrence. Training at high loads is rarely the problem. Instead, it’s how you return to these high loads that leaves people susceptible. Taking a controlled and measured approach is key, as it allows you to achieve specific milestones to be fully cleared for match-day. Make sure you tick all the boxes.

 
In my experience, the hardest part of all this is managing your emotions. Pressure from your mates or the coach, as well as your desire to play, can often lead to cutting corners or rushing back. Time heals, so make sure you stick to the plan and achieve the key milestones, despite what all the voices around you may be saying.

 
As hard as it can be, see through your rehab with your physiotherapist to ensure you don’t find yourself back on the treatment table trying to work out where it all went pear shaped.

 
If this all sounds too familiar, our physiotherapists at PhysioWest can help identify your problem and set you on the path to long term change. Book online or by calling 8352 3582.

 

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

Published by Matt Nowosilkyj

Physiotherapist, PhysioWest

Laura’s Handy Hints for Moving House, Pain-free!

Moving house can be a rollercoaster; exciting but physically and emotionally draining. I recently bought a house and did the all-important move last weekend. Whether you have done it once or 20 times, it can be tough! I wanted to share with you my top tips for avoiding injury and taking care of yourself when moving house.

1. Activate your core

When you lift a box, a bag or a bit of furniture: use your core and breathe.

You may have heard the term “turn on your core” or “use your TA”. When physio’s say this, we are basically asking you to recruit the deep muscles that support your spine. You can do this by gently tensing your lower tummy. It may feel weird if you haven’t done this before; come see us if you would like a hand with getting this muscle working. After having a lot of practice myself, it becomes second nature over time. When I was tiring there were definitely a couple of times I forgot to do it – and I knew about it afterwards.

2. Breathe

If you hold your breath, it is really hard to activate your core. So even if you aren’t sure if you are turning on your core muscle correctly, then make sure you breathe as you move. For example, when I was helping my partner lift our desk and we were standing at each end of the desk, I would breathe in first then breathe out as I lifted up the desk.

3. Listen to your body

It’s simple. If your body is quivering at the thought of lifting that 3 seater sofa – don’t do it! I knew that my move had to be completed in a weekend and we would be pushed for time, so my partner and I carried all the small things and we hired a removalist truck to move the bigger furniture.

If you have lots of time, the right equipment (big cars, sack trucks) and you are confident in your physical condition, you might not need to hire a removalist. But if you are really busy, time and resource poor, you should acknowledge that and get the help where you need it.

4. Pack smarter: Think outside the box

It doesn’t all have to be in boxes; and the boxes definitely don’t have to be big. Sometimes it’s better to get lots of small boxes and bags (the canvas reusable ones you get when grocery shopping are fantastic) to put your things in so when you have to move them, you can carry smaller loads and avoid over straining.

5. Do things when you are at your peak

When do you function best? I’m a morning person (hence why I run a 7.15am Stretch & TaiChi class!). Therefore, I woke up really early on Saturday morning and started loading my car. When I try and do physical work late at night, I don’t think about breathing or using my core as I’m just too tired. But I know some night owls who are more mentally alert when the sun goes down. So plan your moving period and get the work in when you will be the most efficient.

6. Congratulate yourself

“Yes we’re in, but maybe I’ll just sort that box of beach towels and grandma’s old cutlery set before I go to bed…” – NO, you won’t. It was my lovely partner who had to reinforce to me; there is a time to stop. There’s no point adding things to your immediate ‘to do’ list when you are tired. When you’re finished the initial move, give yourself a pat on the back. You should congratulate yourself! Why not book yourself a massage with Alan, just as a little reward and w well done.

If you would like more tips on lifting or manual handling in general, please make an appointment with me and I would love to help you; We are here to help make your life easier!

 

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

Laura Hundertmark, Physiotherapist

Make the most out of your movement

You get out of bed, stumble around the house getting ready for work and making a coffee. When you sit in the car or the train you might be a little drowsy still, leaning your head to the side to remember that glorious feeling of having your head back on the pillow. You get to work and sit or stand at your work area, pouring all your concentration into your tasks. At the end of the work day you feel an annoying ache in your back. You think to yourself, how can I be so sore? I did nothing out of the ordinary. You didn’t sleep in, you traveled to work and you went about your tasks normally….

 

You may not have realised but throughout the day your routine movements could improve your physical well-being if undertaken ‘mindfully’.  My tip is, throughout the day, utilise your body to move in the most competent, resourceful way.

 

I’m asking you to spend a minute sweating the small stuff. It is as simple as:

  • Engaged your core muscles to smoothly get up out of bed,
  • Squeeze your bum muscles and make your glutes work as you are walking up the stairs.
  • Kept your chin a little bit tucked on that boring ride to work this morning
  • Get up and walk to the printer rather than asking your colleague to grab it on their way past.
  • Try adjusting your work seat and sit in a different position.

It is amazing the difference that can be made by stopping to think about the small things. This may reduce current pains and prevent future pains.

 

If you are struggling at the end of the day with an achy neck or back, a physiotherapist can look at the way you move and help you pick it apart to be more efficient. If you would like some help making the most out of your movement, book in to see us today.

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

 

Laura Hundertmark, Physiotherapist

Special interest in posture, movement efficiency and brain retraining

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

Back pain, can it come from your organs?

Most of us will suffer an achey back from time to time. Maybe you’ve spent your Sunday slouched in the couch watching movies, or lifting heavy bags of cement on and off a trailer. Most commonly, back pain will come on due to a mechanical overload . As physios we are often asked if the cause of back pain could be related to something a little deeper?

 

The answer is YES.

We refer to this as visceral pain.

Visceral pain refers to pain generated from our internal organs. While our bones and muscles are prone to aggravation through trauma or gradual overloading, our organs can also contribute to our body’s pain response.

 

When our internal organs are put on excessive stretch, experience a reduced blood supply, or are inflamed, our bodies can elicit a pain response. This pain can be felt in areas away from the organ, giving a dull, vague ache that is difficult to pin point. This can often be misleading, presenting as superficial back pain, rather than something more.

 

Visceral pain tends to be stubborn and usually responds poorly to physiotherapy treatment, which can be costly and frustrating.Pancreatitis, or inflammation of the pancreas, is a common example of an inflamed organ that can refer pain to the lower back.

 

At PhysioWest, your physiotherapist will take you through a thorough assessment of your presentation to determine the true source of your symptoms. Where appropriate, our therapists will refer on for further investigation, or make contact with your GP to ensure you have the best management possible.

 

If you are concerned about your back pain, make an appointment at PhysioWest today.

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

Author – Matt Nowosilskyj, Physiotherapist, PhysioWest

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

Remedial Massage – More than just a luxury

Massage Myth Debunked

Recently I overheard two mothers chatting while their kids were taking turns on the terrific Flying Fox ride at Bonython Park.  The first mother said that she had been feeling a bit run down of late, feeling sore through her back and was thinking of booking a massage. She asked her friend, “What do you think?”  The second mother replied, “I have always found facials more relaxing for me than massages. But then I have only had a few massages when away on holidays…”

 

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

While relaxation techniques are very individual, the conversation made me think of how often people I meet view massage as a luxury “relaxation” item that they indulge in only on holidays. The truth is that massages performed by properly qualified remedial massage therapists, offer much more than relaxation. I would even go as far in saying that regular massages are an essential maintenance therapy for your well-being. Remedial massage can be used as a form of ‘maintenance treatment’  to support optimal well-being.

 

In 2016, an American complementary therapy journal published a review on the use of massage therapy. They found beneficial effects on a wide range of varying conditions including prenatal depression, autism, pain syndromes including arthritis and fibromyalgia, hypertension, and multiple sclerosis. The study discussed that the benefits may relate to the stimulation of pressure receptors used in massage therapy that enhances vagal nerve activity and reduces cortisol levels.

Reading this, I smiled and thought, I must go back to Bonython Park soon and share this study with two mothers.

 

 

Use your private health insurance rebate towards remedial massage therapy at PhysioWest. 

Physio West | Physiotherapy, exercise therapy and massage services in Adelaide, South Australia.Alan Quek, Remedial Massage Therapist, PhysioWest

 

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

Reoccurring knee injuries?

Don’t you hate it when you’ve just returned to sport and that same old injury pops up again? 

It could be coming from your foot or hip. Have you had these areas checked? 

 

That niggling knee pain that has been bothering you on and off for years but you just can’t get to the bottom of it. Despite relief with physio treatment, nothing seems to help in the long run. Maybe it’s time to treat the big picture?

 

When we were young, we all sang that song… “The hip bones connected to the, knee bone. The Knee bones connected to the, ankle bone. (ok admit it….you sang it in your head as your read it!) This theory can not only be applied in the primary school classroom, but also in the physio treatment room.

 

The hip, knee and ankle all work together through complex bio mechanics to move your legs day to day. Whether it be walking, running, getting up from a chair, or in and out the car, they work best when they’re working together.

 

If one member of the trio lets the team down, you can expect the others to suffer. With the knee being the central joint, it is easily overloaded by the joints either side. If your feet are on the flat side, or you are weak through your hips, these factors will need addressing for your knee pain to resolve.

 

At PhysioWest, your physiotherapist will carry out a thorough assessment to uncover these hiding contributing factors, and help you achieve your goals faster.

 

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

Author – Matt Nowosilskyj, Physiotherapist, PhysioWest

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

Do you have jaw pain? Could it be TMJ?

What is TMJ? 

The temporomandibular joint (TMJ) is the hinge joint that connects the lower jaw (mandible) to the temporal bone of the skull.

Temporomandibular disorders (TMD) occur as a result of problems with the jaw bone/cartilage/disc, jaw joint, and surrounding facial muscles that control chewing and moving of the jaw.

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

Ankle Taping 101

How to tape your ankle

Ankle injuries are very common.

They can happen to people of all ages every day and can be very painful. The most common area of injury to the ankle is on the lateral aspect (outside of the ankle).

Here is our step-by-step guide to tape for additional basic support for the lateral aspect of the ankle.

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