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50% of New Mom Experiences Mommy’s Thumbs!

Did you know about 25%-50% of new mums suffer from wrist pain call the “mommy thumb”known as De quervain tenosynovitis in the medical world. It is a very common problem with new mummies and you are definitely not alone 🙂 

Statistically on average a new mum will lift their baby 25-30x a day! With a wrist pain, it’ll be very debilitating for these mums to carry, feed, change their newborn. 

Watch our YouTube Video

In this video we educate new mums on how manage their pain via 

  1. Watching their posture 
  2. Icing the wrist 
  3. Bracing the wrist 
  4. Putting anti inflammatory drugs on the wrist 5. Massaging the thumb muscles 

These are the 5 ways you can start implementing to help improve your wrist pain symptom. I recommend doing it until you feel minimal to no pain and if you want to learn more about this problem and how to rehab it further you will need to do the following: 

1) go on to our private Facebook page “Ask Mel The Physio” and you will have access to not only the free PDF for this problem but every free educational booklet that we will be having from now onwards 🙂 

If you still have issues with your pain or if you wished to continue your rehab for full rehabilitation of this issues I strongly encouraged you to book a Telehealth consultation session with us under the website link that we provide so that myself or any of our fully qualified physiotherapist can give you a more individualised advice that are tailored for your particular needs. At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! You may contact at 0401 865 333 or have an online booking with us.

 

Walking Everyday Will Still Cause Deconditioning

Given the current pandemic, many people have replaced their regular exercises to only walking or running at the moment as most gyms are close and all gym equipment are out of stock in most stores.

Walking is a form of exercise. walking improves cardiac risk factors such as cholesterol, blood pressure, diabetes, obesity, vascular stiffness and inflammation, and mental stress.

However, those who thought 10,000 steps a day or a brisk daily trudge from a further bus stop meant they were doing enough to stay fit and healthy have got it wrong. 

Aerobic exercise such as walking and gardening is good for cardiovascular health but these exercises alone are not enough for many young adults. Muscles and bones strengthening and balancing exercises also play a big part to keep fit and healthy as an individual. 

Muscles tend to be at their peak in our 30s and the muscle tone will slowly decrease by the time we reach 40s unless we actively work on it.

Walking is not a strength-based exercise nor does walking leads to significant gains in joint flexibility, but walking regularly does have positive effects on your joints.

As the pandemic prolongs, we are starting to see a trend of general deconditioned individuals coming into our clinic due to lack of regular routine exercises and reduction in physical activities compared to what they used to do pre pandemic period.

These signs are not detrimental but should never be taken lightly. General deconditioning occurs when a lack of physical activity causes rapid deterioration of the muscles, bones, and even sometimes the mind. 

General deconditioning can be reversed with exercise, most deconditioned clients will need to work with a physiotherapist to ensure safe restoration muscle tone and bodily functions as well as preventing potential injuries during these reconditioning periods.

Most common symptoms of general deconditioning include:

  • Muscles weakness
  • Feeling breathless after mild exercises
  • Digestive difficulties
  • Pulmonary conditions
  • Depression and low physical level reduce concentration

Here at Capital Physiotherapy, we will help individual get back to their fitness level and by giving each individual a tailor re conditioning program depending on what we assess and educate each client with specific advice on frequency for exercising, type of exercise and what to look out for to prevent deconditioning/ injuries to occur in such a time that we are living in, even if we can’t go to our regular exercise outlet, we can still have ways to keep us fit and healthy.

If you feel that you might be suffering from deconditioning symptoms, I would suggest seeing one of our experienced physiotherapists, where we can assess the severity of your deconditioning issues and more importantly, come up with a treatment plan. It is important that you get this looked at and treated soon, prolonged deconditioning can result in poorer treatment outcome as well as chronic pain and inability to do your normal activities.

At Capital Physiotherapy, your initial appointment is 1 hour long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns, visit us at any of our clinic near you or drop an email at info@capitalphysiotherapy.com.au. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

How Fast Do You Fall Out of Shape?

Given the current pandemic, many people have replaced their regular exercises to only walking or running at the moment as most gyms are close and all gym equipment are out of stock in most stores.

Walking is a form of exercise. walking improves cardiac risk factors such as cholesterol, blood pressure, diabetes, obesity, vascular stiffness and inflammation, and mental stress.

However, walking alone is not enough to keep us fit and healthy.

How Quickly Will We Lose It?

The general rule is “use it or lose it,” but how quickly you’ll lose it?

Muscles Loss

Inactivity for most people (non-athletes) will cause reduce in muscles strength at a rate of roughly 1-3% per day with noticeable strength loss after 2.5-3 weeks.

If individual is keeping some kind of light movement/exercise, you can slow the rate of muscles lost to about 4-5 weeks without noticeable changes. However, if you are sick and were immobilized, muscles strength can decrease up to 50% in just 3 weeks

For athletes taking a break, general strength doesn’t change much during a two-week hiatus. But the muscles used for skills that are very specialized for certain sports, such as slow-twitch muscle fibers for endurance athletes, will decline at a faster rate.

Cardiovascular decline

Strength of our hearts and lungs decline more quickly that muscles strength. When deconditioning occurs, our heart will gradually lose the ability to handle extra blood pump by up to 5% in 24hours.

Resting heart rate will also increase by 4-15 beats within 3-4 weeks of deconditioning before it plateaus. Studies shown that deconditioning show that oxygen intake capacity that was gained after exercising regularly for 2 months will be lose after just one month on inactivity.

Some light at the end of the tunnel

The effects of deconditioning on your muscles, cardiovascular system and weight can all be restored with exercise however it would require months of retraining.

Here at Capital Physiotherapy, we will help individual get back to their fitness level and by giving each individual a tailor re conditioning program depending on what we assess and educate each client with specific advice on frequency for exercising, rest period for optimal performance, type of exercises and what to look out for to prevent deconditioning/ injuries to occur in such a time that we are living in, even if we can’t go to our regular exercise outlet, we can still have ways to keep us fit and healthy.

If you feel that you might be suffering from deconditioning symptoms, I would suggest seeing one of our experienced physiotherapists, where we can assess the severity of your deconditioning issues and more importantly, come up with a treatment plan. It is important that you get this looked at and treated soon, prolong deconditioning can result in poorer treatment outcome as well as chronic pain and inability to do your normal activities.

At Capital Physiotherapy, your initial appointment is 1 hour long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation!

If you have questions regarding any physiotherapy related concerns, we have Telehealth Consultation or drop us an email at info@capitalphysiotherapy.com.au.

Trigger Finger

We’ve had some people ask us about ‘trigger finger’ over at our youtube channel. So we wanted to write today’s blog on this topic to help our readers.

Before we answer what ‘trigger finger’ is, let’s have a look at the anatomy of our hands.

Yes we have muscles and tendons in our hands and fingers. More importantly for today’s topic, you can see in the image above these ‘pulleys’. These are sheaths where our tendons run through. These allow our muscle and tendon to control our fingers a lot more effectively and provides our ability to be more accurate in using our hands and fingers. 

In Trigger Finger, these sheaths become inflamed and swollen. At this stage, you may only feel a slight discomfort. However, with prolonged aggravation, the tendon itself then becomes inflamed and thickened. This is where things become serious and where most people finally come in for treatment. More severe cases would have the finger ‘stuck’ in a bent position, hence the name ‘trigger finger’.

What do I do?

First of all, it’s important that you stop any hand/finger intensive activities. You need to rest that hand. You will also have to ice the hand diligently, I would suggest every 1 hour for 10 minutes. Depending on the severity, you may do some very gentle stretches, but only up to your comfortable level.

I would suggest seeing your physiotherapist, where they can assess the severity and more importantly, come up with a treatment plan. It is important that you get this looked at and treated soon, as prolonged pain can result in poorer treatment outcome as well as chronic pain and inability to do your normal activities.

At Capital Physiotherapy, your initial appointment is 1 hour long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

If you have questions regarding any physiotherapy related concerns, contact us at any of our clinic near you or drop us an email at info@capitalphysiotherapy.com.au. We also offer Telehealth Consultation, please check out this link for more information.

Work from Home Ergonomic

What they don’t tell you about working from home…safely

Working from home has many benefits. It gives you the flexibility to finish work tasks while also allowing you to do what you need at home: looking after kids, cleaning the house, errands and that home project you’ve put off.

I’m in pain!

But working from home also bring with it some difficulties. For one, not many people are equipped to have a good work set up at home. Most of the people that have come in for treatment, have reported of working from a laptop, sitting slouched on a couch. Some are sitting on a bar stool, working on the kitchen bench!

These aren’t the best position to work for long hours, because they put a lot of strain on your shoulder and neck. The tension builds up the longer you work in this position and can cause pain as well as headaches!
It is why a good work ergonomic is important! This will help to prevent you from suffering during this social distancing period.

So what can you do to help yourself?

Here are some quick tips:

1) Work with a desktop and a proper screen.

Laptops are convenient, but their setup is too low for long term use. Most of the time, you will realise that your head and neck is protruding forward. This is very bad for your body! If you don’t have a desktop or an extra screen, then you can prop the laptop up with some yellow pages book, then using another keyboard and mouse.

You can also get a proper laptop stand if you’d prefer.

2) Work on a desk, not on the couch or the bed.

Yes it is comfortable to lie back on the couch or roll around on the bed. But these are not the best place to do your work. Sitting on a proper desk with a proper chair will make your body thank you! It allows you to adjust your sitting position so that you put a lot less stress on your neck and shoulder, reducing the chance of you having pain down the track.

3) Doing stretches every now and then.

We’ve discussed this before in another blog, so head over to this link.

So you can see what we’re trying to do here. All of the above tips are to reduce the stress you put on your neck and shoulder. Capital Physiotherapy is still open, so feel free to come in for a consultation. We can provide you with a proper assessment and advice that will suit you. If you prefer, we also provide Telehealth consultation and we can also provide on the spot recommendations on what you can do to make sure your work station is the best it can be.

Steps to Perfect Home Work Station Setup

As more and more people in Australia or/and around the world are being told to work from home, we are starting to see the impact it had on people’s body with the incorrect home office set up.

Ergonomic is so vital to maintain good spinal health. Many people who have the  incorrect set up will start to experience:

  • neck and back pain
  • headache
  • hip pain
  • shoulder pain

These issues should not be taken lightly as delay or no intervention could lead to long term pain and injuries.

The Seat

  • seat depth should ideally provide a clearance of at least 5cm between edge of the seat and the back of the lower leg 
  • adequate support whilst also not having a seat that is too large.
  • knees and ankles are kept at approximately 90 degree angles.
  • Arm rests should create forearm support whilst still allowing for neutral positioning of the shoulders, elbows and wrists at 90 degrees and allowing you to maintain correct upper back posture.

The Screen

  • Top of the screen should be at eye level
  • distance the screen should be placed from you is simply as far back as possible whilst being able to comfortably see the screen. 
  • Duel screen-(directly side by side) with you eye line in the middle of the screens. The screens should then be positioned as far back as comfortable 

Keyboard and Mouse Position

  • Key principles to remember are to lower the keyboard stilts to prevent excessive wrist extension 
  • keyboard back enough on the desk to obtain adequate forearm support. 
  • Mouse position is similar to keyboard
  • try learning to use the mouse in the other hand. This can help to balance the work load between each arm. 

Work Station Desk

  • adequate height in relation to the chair to maintain neutral positioning of the upper and lower limbs whilst at an adequate height to maintain posture and provide forearm support.  
  • Desks are also recommended to be at least 90cm in depth 

Here at Capital Physiotherapy, we are offering Telehealth consultation service where an experience physiotherapist will have a look at your current home office set up and give you guidance and advice around the issues.

The consultation will involved:

  • education on good home office set up
  • modifying your current work set up as needed
  • advice on reducing load on your spine and joints while working from home
  • advice and education around your discomfort
  • exercises given targeting any aches and pain that you may already start to notice due to working from home.

We encourage everyone who needs a home ergonomic assessment to book an initial extended Telehealth consultation so as our physiotherapist can fully understand your work and current home set up (assessment) prior to moving forward to improve your current work setting. Should you require ongoing/follow up consultation, your physiotherapist will be able to give you appropriate advice after the initial consultation.

Active at home – Cardio Exercises (Part 1)

With the Corona virus (COVID-19) outbreak, many have been sent home for work or, for those who have just returned from overseas, had to self-quarantine for two week.  If you are thinking this is bad news to your active routine, fear not! Bodyweight exercise has extensive benefits and you may find more exercise equipment aka furniture, canned food and wine bottles than you think you possess.

In the coming three blogs, we will go through some ideas for three different types of work out recommended by our physios for your home-bound time: Cardiovascular, resistance/ strength training and last but certainly not the least, mobility and flexibility.

According to the Australia’s Physical Activity and Sedentary Behaviour Guidelines, adults are recommended to accumulate 150-300 hours of moderate intensity physical activity or 75-150 minutes of vigorous intensity physical activity.  Physical activity includes any incidental/ recreational sports and ‘bodily movement produced by one or more large muscles groups. The intensity depends on the effort where you can remain conversational in ‘moderate’ intensity activities but much more puffing and panting when you are engaging in ‘vigorous’ activities.

Here is a general cardiovascular workout that is apartment/small-space friendly.  Our physiotherapists understand that some of you may have injuries and therefore have included lower impact options for you. You will be starting with two exercises to warm up your range of motion. Following that there will be five exercises that you can repeat for three to four rounds.  The full workout should be 

Warm up 1 – Squat One Arm Touchdown

  • To start the warm up, do a squat and touchdown with one arm.  Alternating the arm touching down to encourage rotation in the chest and mid back while the squats warm up joints in both of your legs.
  • 1 minute, start slowly and pick up the pace as you warm up

Warm up 2 – Lunge Punch

  • This warms up the arms and engages more hip range of motion 
  • 1 minute

By this time your heart rate should pick up and we can get into the exercises.

Exercise 1 – Chair step up and down

  • Find a sturdy chair and put it against the wall
  • Step up then lift the other leg up into a knee thrust
  • 30seconds one side, 30seconds another side

Exercise 2 – Jump squats or squats wide leg lift

  • If you are not ready yet to take flight and jump, simply come up from a squat and lift one leg up.  Alternating the leg lift every time you ascend from a squat position
  • Do this for 45 seconds

Exercise 3 – Lunge twist 

  • From a lunge position lift one leg up and twist towards the knee.  If you would like more intensity, jump with the other leg as you drive your knee up
  • 30 seconds each side

Exercise 4 – Plank side step

  • Engaging your core throughout, tap one leg to the side alternatively.
  • 45 seconds

Exercise 5 – Star jumps/ star steps

  • Bend down to sit in the invisible chair then extend your arms and legs as far as you can
  • If you are after a higher intensity version, jump up from the squat position and extend out like a star in the air
  • 45secs

This is just a general workout that may need modifications if you have any current or previous injuries.  Capital physiotherapy is working to ensure our clients remain active during this difficult time. Our physiotherapists are now available to provide telehealth service if you need any physiotherapy advice on maintaining your fitness level at home or managing your injuries at home.  Give us a call on 0401 865 333 or drop an email at info@capitalphysiotherapy.com.au to enquire for more.

Osteitis Pubis

Osteitis pubis is the inflammation of the pubic symphysis and surrounding muscle insertions. It is an overuse syndrome caused by repeated trauma, rather than a one-time specific incident that results in groin pain and can become chronic in nature. 

The main cause is from instability of the hip bones, especially at the pubic symphysis, and poor movement control between the lower back and the pelvis. This could be from uneven loading through the pelvis during activities like running and kicking sports. It is not uncommon for athletes to have experienced groin strains or low back pain in the past as well.

Signs and symptoms

  • Ache in groin over time (one or both sides)
  • May be felt in lower abdominals or front of hip
  • Running, kicking, sit ups, change in direction can lead to pain onset
  • Stiffness in groin
  • Limping or a waddle type walk due to pain

Potential contributing factors to look out for

  • Poor posture (foot and back)
  • Inadequate training/warm up
  • Muscle imbalance, tightness or weakness in lower limbs
  • Inadequate rehab post previous adductor injury 
  • Poor pelvic and core control and stability
  • Changes in training routine (sudden increase or change in condition/surfaces)

Role of physiotherapy

Physiotherapy is able to give a full and proper assessment to determine what exactly is causing this condition, and to provide self-managing advice so that you can take control of your condition, especially controlling the inflammation prior to commencing a specialized exercise program that is suitable for you!

Rehabilitation with a tailored exercise program given by your physiotherapist is the best way of managing the symptoms and recovery. Physiotherapy is essential in not just fixing the acute issue, but also to prevent recurring injuries. A graduated specific program given by your physiotherapist for flexibility, core stability and strength is key in correcting movement technique and for safe and successful return to sports and daily activity without symptoms. 
If you have concerns about osteitis pubis or are already showing signs/symptoms regarding groin or inner thigh pain and want more information, come see us at Capital Physiotherapy for early management and rehab! We are conveniently located at South Yarra, Balwyn and Footscray. Contact us today via email info@capitalphysiotherap.com.au or call 0401 865 333.

Patella Dislocation

Patella dislocation refers to the displacement of the knee cap out from its normal alignment from the groove of the femur (thigh bone). Most commonly, the patella tends to dislocate laterally towards the outside of the knee. As muscles, ligaments and stabilizing structures run through the knee joint, a dislocation can therefore disrupt these structures and cause them to be overstretched and damaged.

What causes patella dislocation?

Dislocation of the kneecap is often caused by a traumatic type incident, such as a direct blow to the knee in a twisting motion. However, there are also factors that can increase the risk of patella dislocation, such as:

  • Previous history of patella dislocation or subluxation
  • Poor tracking of the patella
  • Shallow femoral groove
  • Weak inner quadriceps muscles
  • Tight lateral muscles/support, such as vastus lateralis (lateral part of the quadriceps), ITB, hip flexors and biceps femoris (lateral part of the hamstring)

Symptoms include:

  • Visible relocation of the kneecap to outside of the knee
  • Swelling and tenderness at the kneecap
  • Pain in weight bearing or straightening of the leg
  • Feeling of instability, like it is giving way
  • Feeling of weakness in the quadriceps muscles

This injury is usually seen in athletic teenagers participating in sports involving a lot of twisting and turning motions. Pivoting your femur (thigh bone) internally on a planted foot while knee is bent is the most common mechanism of injury (Greiwe et al., 2010).

Relocation of the patella will be needed, either by self or by health professional. X-rays, ultrasound or MRI may be used to confirm diagnosis. Damaged structures can also be identified on imaging, but this will also be assessed in the physiotherapy session.

What can physio do for patella dislocations?

The first step is to reduce the swelling and inflammation as well as providing some temporary support such as taping or bracing. Normalizing and improving the range in which your knee moves will be the major focus during this period. Once everything has settled, a rigorous rehab program focusing on strengthening muscles of the lower limbs begins. This type of training takes at least 8-12 weeks to 6 months of regular physio visits and adherence to the program for the best results to prevent future dislocations and for safe return to sports and daily activities.

Here at Capital Physiotherapy, we believe early management and rehabilitation is essential, so if this has happened to you or you notice you are experiencing some of the symptoms listed and need further advice, contact us today at info@capitalphysiotherapy.com.au or call 0401 865 333. We are located conveniently at South Yarra, Balwyn and Footscray.

Vertical Jump

How to dunk:

Are you a basketball player wanting to improve your vertical jump ability? An increased vertical jump can allow you to block more shots, get more steals, score better around the rim and even dunk. Players are generally either two foot jumpers (such as Donovan Mitchell) or one foot jumpers ( Russell Westbrook). While you can take off of either one or two feet in a game, identifying your preference and ability taking off of 1 or 2 feet can affect how you train your jumping ability.

Firstly it is necessary to identify the different factors which may affect your jumping ability. Factors affecting your vertical leap include the following:
– Balance
– Calf power
– Quadriceps power
– Gluteal power
– Core strength
– Low back extensor power
– Coordination

Once the above factors have been assessed along with any injury history and your individual play style an exercise program can be made to increase your vertical leap.

Simply jumping as high as you can over and over again isn’t going to be the most effective way of helping you jump higher.
The following exercises, in conjunction with exercises designed to correct any deficiencies in the above factors can help you jump higher and perform better:

Different methods for improving your vertical jump include:

  • Resistance training
  • Resisted jumping (Argus, Gill, Keogh, Blazevich and Hopkins, 2011) – Using elastic bands weigh you down whilst jumping
  • Box jumps (Argus, Gill, Keogh, Blazevich and Hopkins, 2011)
  • Warming up using exercises such as split squats before a game (Bishop, Tarant, Jarvis and Turner, 2017)

If you want to improve your play and start jumping higher book in with our friendly staff today! We are conveniently located at South Yarra, Footscray, and Balwyn. You may call 0401 865 333 or drop an email at info@capitalphysiotherapy.com.au.