Scapula winging is when the borders of the scapula (shoulder blade) stick out away from the ribcage. Normally the scapula is meant to lie flat against the rib-cage. Scapula winging usually results from muscle imbalances of the muscles attaching to the scapula. Imbalances commonly occur between the pectoralis minor, upper trapezius, lower trapezius and serratus anterior muscles.
Consequences of scapula winging:
Scapula winging can result in inefficient movement of the glenohumeral (shoulder) joint. The scapula and shoulder joint are connected. If the resting position and movements of the scapula are not in optimum position, it can lead to restricted movements of the shoulder joint. This in turn can lead to impingement of the rotator cuff tendons and associated pain and dysfunction.
Weakness of the cervicothoracic postural muscles and subsequent scapula winging can also lead cause increased tension and pain in the muscles between the shoulder blades and the muscles attaching from the scapula to the neck. This in turn can lead to joint stiffness and potentially tension-headaches in more severe cases.
How can Capital Physiotherapy help reduce scapula winging?
After thorough assessment to determine which muscles are contributing to the winging scapula, our physiotherapists may use a variety of different treatment to try and relieve symptoms associated with scapula winging and reduce the winging itself.
Treatment options include:
Postural education and correction
Massage to relieve tension of tight muscles
Dry needling to relieve muscle pain and tightness
Muscle strengthening and re-training to correct muscle-imbalances causing the winging
EMG activation prior to strengthening to help activate muscles that have difficulty firing due to altered neuromuscular activation patterns
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Patellofemoral Pain Syndrome, or PFPS, can be a very debilitating condition which can stop you from doing a lot of activities. At its worse, most patient will report of pain and inability to walk far.
PFPS is a term given to describe pain around the knee cap. This is usually due to repetitive damage around the knee cap as it contacts abnormally with the femur. Most patient will report of having a gradual build up of pain. Initially, the pain is niggling but does not stop a person from doing their exercises. Continued activity result in increasing pain which will in turn stop them from participating further. With rest, the pain would abate. However, returning to sport is usually short lived due to the returning pain.
There are multiple causes of PFPS. This include:
Poor Activation of VMO
Poor Hip Control
Tight ITB and lateral Quads (tight lateral knee structures)
Poor training habits
Leg length discrepency
Usually there are multiple factors that contribute to PFPS. It is important that you seek a trusted physiotherapist that can do a comprehensive assessment on your body. Taking the time with the assessment will result in identifying the causative factors, which means a better prognosis! You can trust our physiotherapists at Capital Physiotherapy to understand your body and get you back on track!
Depending on what caused your PFPS, you may expect your physio at Capital Physiotherapy to:
Reduce any muscular tightness
Give exercises to improve muscle control
Suggest different types of footwear, or refer you onto our trusted network of podiatrists
Help plan an exercise program to make sure your body do not burn out
Our physiotherapists are trained at making sure all your concerns are listened to and provide you the best care you need.
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The hip flexor muscles include the iliacus and psoas major. Together these muscles act to lift the thigh up closer to the abdomen, which is the movement known as hip flexion. Excessive tightness of the hip flexor muscles is more likely to occur in certain people. It can lead to biomechanical abnormalities and be a source of pain.
People that are more prone to hip flexor tightness:
People that have occupations that involve prolonged periods of sitting are prone to hip flexor tightness as the hips are in a sustained flexed position during sitting. People that engage in regular exercise such as running and cycling are also more prone to tight hip flexors. Sportspeople playing kicking sports such as soccer and football are also more likely to experience excessive flexor tightness as the kicking motion involves repetitive hip flexion movements.
The consequences of tight hip flexors:
Tight hip flexors can be a local source of pain around the hip joint which can be present during prolonged periods of sitting or during sporting activities that utilise the hip flexor muscles. Excessive tightness of the hip flexors can change lumbo-pelvic posture as it pulls the pelvis into an anteriorly tilted position. Increased anterior pelvic tilt increases the curve within the lumbar spine (lordosis) which in turn can cause the facet joint of the lumbar spine to be compressed more and tighten up surrounding back extensor muscles such as the erector spinae; this can lead to associated lower back pain.
Tight hip flexors and altered alignment of the pelvis can also lead to over-activity of the hip flexor muscles and altered neuromuscular activity of the gluteal and core muscles which can further be a source of hip pain.
What can we do to reduce hip flexor tightness?
Our experienced physiotherapists at Capital Physiotherapy can help to reduce hip flexor tightness and associated aches and pains through various treatment options which include:
Massage and trigger point release
Gluteal and core strengthening to improve lumbo-pelvic stability
What can you do to reduce hip flexor tightness?
To manage tight hip flexors stretch the hip flexors daily, try and stand up every 30-60 minutes to avoid sitting for prolonged periods.
Drop down into lunge position. Tilt pelvis backwards to activate glutes. Then lean forward at the hips, keeping the back in a neutral position. A stretch should be felt near the groin/front of the thigh. Hold for 30 seconds. Repeat up to 4 times a day. Stretch at least once a day.
Correct technique is crucial to ensuring the correct muscles are recruited during specific exercises. Poor technique leads to increased risk of injuries.
Correct Squat Technique:
Knees behind the toes
Stick the bottom out
Keep heels on the ground
Common mistakes performing squats:
Not sticking the bottom out far enough
Arching the lower back
Slouching the upper back
Knees going over the toes
Heels coming off the ground
Weight on the toes rather than the heels
Correct push-up technique:
The head, back and bottom are aligned to form a straight line
When going down towards the ground, the chest should move forwards so that it lies in front of the shoulders
The shoulder blades should be stabilised before descending so that they don’t stick out relative to the upper back
Common mistakes performing push-ups:
Arching the lower back
Dropping the head down towards the ground
Shoulder blades sticking out
Chest going straight towards the ground rather than moving forward as the body descends
Correct plank technique:
Head, back and glutes should be aligned to form a horizontal line
Glutes and core should be engaged
Shoulder blades should be in line with the upper back
Common mistakes performing planks:
Arching the lower back
Head/neck drop down towards the ground
Shoulder blades sticking out
At Capital Physiotherapy, our physiotherapists can create a personalised workout program just for you. Capital Physiotherapy will tailor to individual needs and wants. We will make sure that the program is challenging yet safe to do.
All our therapist are highly trained, prevention is always better than cure! Get fit? Start today 🙂
Hope that through this video, viewer can gain a better understanding on tips to improve your exercise technique. If you like our video please do like, subscribe and share 🙂
One of the most common causes of elbow pain is the dreaded tennis elbow or, as it’s formally known, Lateral Epicondylitis. Tennis elbow affects predominantly the wrist and finger extensors that is located on the outside part of your forearm; specifically the Extensor Carpi Radialis Brevis and Longus). These muscles originates from the small bone bump on the outside of your elbow, and attaches to different parts of your hands.
The usual cause of a tennis elbow is usually due to a repetitive movement; specifically gripping activities. This is the reason why it’s called tennis elbow, this involves gripping a racquet. However, there usually is an issue with the person’s hitting technique. A common mistake is to use wrist extension to hit the ball. Your physio at Capital Physiotherapy can assess you in this regard.
Other common ways you can get tennis elbow are: prolonged computer work (typing), home renovations (hammering, painting) as well as carrying/lifting objects. In some cases, tennis elbow may also be as a result of some neck issues, including stiffness and nerve root irritation.
As you can see, it is important that you seek professional help when you have elbow pain. Inappropriate care will result in worsening of your symptoms as well as delayed healing. This may result in you requiring corticosteroid injections.
Your physio at Capital Physiotherapy is well equipped to look after you. They will spend the time that it takes to ensure you are cared for and get the results you need. They will make sure all contributing factors are considered and assessed. A thorough assessment is required so that you receive the correct treatment to get you back to your activities quickly!
Hope that through this video, viewer can gain a better understanding on tips to help with your tennis elbow pain. If you like our video please do like, subscribe and share 🙂
Successfully fit people are successful not because of good luck, birth order, or family heritage but because they have adopted the right habits. They do things differently than the rest.
To be a successful person, you must adopt the habits of success.
This Video will teach any beginners who are starting to get fit and wanting to stay healthy.
Being healthy is not a destination it’s a way of living.
Eating a balanced diet is vital for good health and wellbeing. Food provides our bodies with the energy, protein, essential fats, vitamins and minerals to live, grow and function properly. We need a wide variety of different foods to provide the right amounts of nutrients for good health.
For any one who is beginning to exercise and change their diet to a healthier diet, they need to understand the amount of Carbs, Protein , Fat intake to consume daily. We are here to try to make it as simple as possible for beginners.
1 gram of protein per pound of body weight (2.2 g/kg of BW) per day has been a bodybuilding rule of thumb for decades. Higher levels of protein intake, usually in the range of 1.2 – 1.5 grams per pound of body weight (2.6 – 3.3 g/kg BW) per day, are commonly recommended when “cutting” to lose fat.
A low GI diet has commonly been promoted as an effective way to help lose weight by controlling blood sugars and appetite. When high and low GI diets are compared head-to-head, however, scientific evidence has shown that there is little additional benefit for weight loss of a low GI diet over a similar diet of nutrient composition that is high GI.
While GI can be a useful guide in planning a diet and controlling blood sugar levels, it should not be the only consideration. Both the serving size of foods and the nutritional quality of the diet are just as important to consider.
Low-GI foods are those with GI scores of 55 and under;
Medium-GI foods have assigned scores between 56 and 69;
High GIs are considered 70 and above.
Like carbohydrates and protein, fat is an essential nutrient. This means that your body requires it for key functions, such as absorbing the fat-soluble vitamins A, D, E, and K.
Monounsaturated fatty acids (MUFAs)
Found in plant foods like nuts, avocados, olive oil, and canola oil, and in poultry
MUFAs can actually lower cholesterol levels, and, in doing so, your risk of heart disease.
Polyunsaturated fatty acids (PUFAs)
Found in fatty fish such as salmon and mackerel, and corn and soybean oils
Like MUFAs, PUFAs have been shown to improve cholesterol levels and reduce heart disease risk.
Saturated fat (In Moderation)
Found in meat and dairy products such as cheese, butter, and milk
While some experts say there’s no downside to cutting out saturated fats, others believe keeping them in the mix helps us avoid getting too many bad-for-you refined carbohydrates instead. Bottom line: You don’t need to ban them. Just make sure most of your fat intake is unsaturated, eat red meat only once or twice a week, and use olive oil instead of butter when possible.
Found in some fried foods, shortening, and packaged snacks like crackers and desserts
Research has found that artificial trans fats raise LDL cholesterol and lower HDL cholesterol—and a high LDL/low HDL combination can increase your risk of heart attack and stroke.
All in all, the important key to take home is to ‘”eat clean” which means, eating whole, unprocessed Foods. Whole foods are those in their natural, unaltered state, such as fresh fruits and vegetables, raw nuts and seeds, eggs, poultry such as chicken and turkey, red meat, fish and seafood. Is the healthiest options for anyone.
Hope that through this video, viewer can gain a better understanding on the importance of healthy eating and importance of clean and whole food to stay fit and healthy. If you like our video please do like, subscribe and share 🙂
Stretches and foam rolling to maintain muscles length is crucial to optimise performance.
When our muscles is too tight, it is impossible to contract your muscles to create force and power to run or cycle. It is vital that all cyclist and runners have a regular stretch and foam rolling routine to help keep their lower leg muscles loose and injury free.
In Capital Physiotherapy, we have created a simple and easy to follow stretch/ foam rolling routine that we gave to all our runners and cyclist clients. This routine when done on a regular basis have shown significant improvement to their performance.
Studies have shown that foam rolling after exercises can significantly increase joint range of motion and reduce muscles soreness after a intense workout.
Feeling tight is related to muscle tone, while actually being tight is related to your muscle tissues physically becoming shorter.
In this video we like to show all viewer on how to stretch all 6 muscles group that are vital for activities such as running and cycling. These muscles are mainly lower leg muscles such as the:
1) Calves muscles
2) Shin muscles
3) Quads muscles
4) IT band
5) Gluteals muscles (glute muscles)
6) Hamstring muscles
Hope that through this video, viewer can gain a better understanding on the importance of regular stretches and foam rolling to prevent potential injuries and allowing them the keep up with the activities that they love doing 🙂
The physiotherapists at Capital Physiotherapy believe that in order to be able to run efficiently with improved performance and reduce risk of injuries, the following 5 factors need to be incorporated into your regular weekly training routine.
Length of the hip flexor muscles
The hip flexor muscles can become very tight with regular running. This can lead to pain at the front of the hip and tilting the pelvis forward which can then lead to jarring of the joints of the lower back whilst running. Tight hip flexors can also lead to reduced hip extension during running which reduces efficiency of running technique. To prevent hip flexor tightness, runners should stretch the hip flexors daily and after exercise.
Strength/control of the intrinsic foot muscles
The small (intrinsic) muscles of the foot are responsible for helping the balance and stability of the foot during running. If these muscles are weak then the larger muscles around the ankles and calves can become overworked to try and stabilise the foot. Overworked muscles risk becoming tight and injured and can lead to injuries in other areas of the body, which is why it is important to ensure the small muscles of the foot are strong.
Exercises for the intrinsic foot muscles include:
Toe swapping and Doming
Control/strength of the gluteal muscles
The gluteal muscles are responsible for stabilising the hip during activities where one leg is lifted off the ground, which occurs during running. Weakness or incorrect activation of the gluteal can lead to increased stress on other areas of the lower limbs which can lead to pain and risk of injury. It is therefore important to incorporate regular gluteal strengthening exercises into your workout regime. Exercises that work the gluteal muscles include bridges, clams, squats, crab-walking and hip-abduction exercises.
The core muscles lie deep behind the rectus abdominus muscle. It acts to stabilise and protect the spine during movement. Core strength is critical for running as it helps to prevent injury to the spine and other areas of the body that may be overloaded when core strength is inadequate. Core exercises need to be performed at least 2-3 times a week to maintain core strength and endurance. Correct technique is critical for core exercises.
Sitting for several hours a day working away at a desk can lead to adverse effects on the body. The human body is not designed to withstand seated postures for more than an hour at a time. When seated for extended periods of time, muscles around the hips, spine and legs can become tight as they are in stationary positions and not being utilised through active movements. Muscles in the wrists can also become tight if the hands and wrists are constantly being used for activities such as typing. Muscle tightness can progressively get worse over time and lead to aches and pains. These aches and pains can then result in reduced activation the muscles which can lead to reduced muscle strength and subsequent movement impairments.
It is important to manage muscle tightness in order to prevent and/or reduce associated pain and movement limitations. At Capital Physiotherapy our physiotherapists can help reduce the aches and pains in the office-worker through targeted treatment strategies. Our physiotherapists also emphasise the importance of self-management of reducing tightness through regular stretching in the workplace. Capital physiotherapy have devised a series of stretches that can be performed regularly in the workplace to reduce muscle tightness and discomfort. Our physiotherapists recommend stretching every hour or two, holding each stretch for 30 seconds.
In a person that sits with normal posture, the curvatures of the spine assume an “S-shape.” This allows even distribution of body weight loads throughout the spine. Over-time with prolonged sitting, the postural muscles of the back can fatigue leading to the adoption of poor posture. In a person with sitting posture the natural curvatures of the spine can become “C-shaped which leads to an abnormal distribution of body-weight loads on the spine. In particular, excessive stress is placed on the lower back, neck and upper thoracic areas which can lead to symptoms such as pain and stiffness.
Good posture: S-shaped spine Poor posture: C-shaped spine
What is ergonomics?
Ergonomics utilises sciences such as anatomy, physiology and engineering to design tools that allow people to work more safely and comfortably in their work environments to help reduce the risk of poor health outcomes and improve performance.
How can Capital Physiotherapy implement ergonomics to help you?
Capital Physiotherapy can incorporate ergonomics into their physiotherapy assessment and treatment to help improve posture in the workplace and thus reduce symptoms associated with poor sitting posture. Our physiotherapists can provide advice about alterations to the workplace environment to improve aspects such as desk height, chair set-up and positioning of desk items to aid the adoption of good posture. At Capital physiotherapy, we can also determine which muscles and joints are affected by poor posture and provide treatment to reduce symptoms associated with muscle tightness, joint stiffness, muscle weakness and altered muscle activation.
Some of our treatments may include:
Muscle activation, strengthening and stretching exercises