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Why Does My Hip Pop When I Do Leg Raises?

Hip popping is also known as “Snapping hip syndrome

SHS is more common in women, though it can affect people of all genders and ages.

There are three main types of snapping hip syndrome:

  • Internal. Usually caused by your hip flexor muscles rubbing against a bony prominence at your hip 
  • External. Usually caused by your side hip muscles rubbing against a bony prominence. 

The youtube video that we created will show you some simple exercises that will help kick start your internal and external snapping hip problem.

  • Intra-articular. In this category, a snapping hip is caused by an actual hip joint issue or injury. Unlike external or internal SHS, intra-articular SFS isn’t caused by a tendon or muscle. There is actual structural damage to the actual hip joint  such as cartilage, labrum tear etc.

These are actual joint damage and I highly recommend you go see a physiotherapist to get it treated ASAP. You don’t always have to end up in surgery in these cases but it is also not something you can fix on your own 🙂

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your posture/alignment issues as well as all the discomfort that comes with it!

We can help you break this habit and lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give you individualised advice/ treatment plan that is 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! 

If you questions and problems related to physiotherapy, you can visit us at any of our clinics near you or drop an email at info@capitalphysiotherapy.com.au. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Cervigogenic Headache

What is Tension Headache?How can I treat it?

Do you commonly wake up with a headache?

Do you get a headache after sitting in front of the computer for too long?

Does your headache start from the back of your neck and radiate to the front of your head?

You’ve got a tension headache or what is commonly known as “cervicogenic headache” in the medical world.

Don’t worry there is nothing wrong with your brain!

Tension headache signs and symptoms:

  • Dull, aching head pain
  • Sensation of tightness or pressure across your forehead or on the sides and back of your head
  • Tenderness on your scalp, neck and shoulder muscles

Tension headache can be the cause of:

Watch our YouTube Video to learn more.

To learn 5 simple methods that you can do at home to relieve your headache.

To fix your cervicogenic headache you must first stretch the tight component which is what we are showing you today. Once you have stretched these tight structures you will then need to move on to strengthening your postural muscles.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your posture and all the discomfort that comes with it!

We can help you break this habit and lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give you individualised advice/ treatment plan that is 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! 

If you have physiotherapy concerns, you may visit one of our clinics nearest to you or do online booking using this link. You can also choose to have  Telehealth Consultation for your safety and convenience during this pandemic. 

Why Can’t I Squat Deeper

How Can I Squat Deeper?

Squat is one of the most commonly asked questions from our clients

  • Why can’t you squat?
  • Is my squat technique correct? 
  • Why do I feel it in my back instead of my legs?
  • I Don’t feel my glutes muscles working at all when i squat 

Here’s the thing that no one ever talks about the fact that squat loads up on different muscle groups/ structures depending on the person’s body type.

Hence, it’s normal for different people doing the same squat but feeling at a completely different muscle group just because their body build is different!

All these factors influence the quality of squat for different individuals. Watch our youtube video so you can understand how different body structure will interrelate to the ability to squat.

  • Centre of mass has to be over your feet to stay balance
  • Dist Knee to line of gravity
  • Distant of Hip to line of gravity
  • Amount of Trunk leaning over the line of gravity

Load on knee depends on how far your knee is when you squat to the line of gravity

So if your knee is far away from the line of gravity the higher the load

It is the same concept for Load of the hip depends on distance from your hip to the line of gravity

The load of your back depends on how far the trunk leans over the line of gravity. 

As the hip muscles are generally stronger than knee  muscles; the lever arm from hip to centre is generally larger than the lever arm from knee to the centre.

Normally the ratio should be 2:1 for an ideal squat BUT

With different people being build differently it changes this ratio and your ability to squat

The amount that your trunk have to lean forward depend on the lever arm of the hip to the line of gravity

The lesser the length on hip to centre the less your trunk has to lean, the longer the length of hip to centre, the more the trunk has to lean to stay balanced.

1. People with limited dorsiflexion ability (tightness or joint mobility is limited)- affect your ability to move your tibia forward, that in turn change the lever arm for your knee to the line of gravity

2.Proportion of Femur to Tibia

Short Tibia in proportion to femur, ability to squat lower; the back need to bend way forward to keep centre of mass over the feet (in order to stay balance) because the length of knee to line of gravity is really short

Long Tibia in proportion to femur, the line of gravity to the knee is longer hence the person doesn’t have to lean as far forward to keep their balance.

 

Because of these differences in lever arm it makes how each individual feels different when they are doing squat exercises.

LONG FEMUR compared to tibia?

 

If you have a long femur in proportion to tibia, your lower back will need to lean significantly forward  to keep the equilibrium, in order to get any lower you might feel like you are falling backwards. You might just physically can’t do it because of the proportion of your build.

If your trunk is short and you have a long femur it makes it even worse as you can compensate by leaning too far forward so you will be even higher in their squat and you will feel the load a lot on your hip and lower back.

All these factors are interdependent and it will affect how each individual feels about squat and the ability of each individual to squat.

So if you are really struggling with your squat technique even though you’ve been working on your hip flexibility, your ankle flexibility, your back, glute and leg strength and you are wondering why you are still struggling with squat, this might be the reason and for that i say, DON’T SWEAT IT!

Squat is a good exercise to work on all different muscles groups but so is leg press, back extension, lunges, deadlift, hip trust etc. there are plenty of other exercises you can do that will work the same muscles group as squatting does. If  you really struggle in a squat and it is frustrating you, don’t sweat it, it’s not the end of the world, it’s just not the right exercise for you!

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your posture/alignment issues as well as all the discomfort that comes with it!

We can help you break this habit and lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give you individualised advice/ treatment plan that is 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! 

For physiotherapy related queries and concern, visit us at any of our clinics near you or do an online booking with us. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Best 4 Ways to Fix Knock Knees

Knock knees are what we call (Valgus knee) in the medical term.

So what causes your knee to “go in”?

1. Genetics are a big contributing factor for people who suffer from moderate to severe knock knees. These cases normally require surgical intervention.

2. Flat feet (also genetics) can also cause  knock knees , as it changes the alignment of your whole foot. The use of orthotics to lift up your arch and change your footwear. There are also exercises that physiotherapists can teach individuals to help reduce the progression of your flat feet. 

Some other contributing factors for knock knees that we as physiotherapists normally see are mild to moderate knock knees individuals which the likelihood of the contributing factors were more environmental/ biomechanics rather than genetics. 

3. Tight inner thigh muscles will pull your thigh inwards causing your knee to turn slightly inwards as well hence stretching them are vital.

4. Weak gluteal muscles will lead to inability for you to control the turning out of your hip which leads to an alignment issue that collapses your knee inwardly.

The youtube video that we created will show you some simple exercises that will help kick start your knock knees problem.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your posture/alignment issues as well as all the discomfort that comes with it!

We can help you break this habit and lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give you individualised advice/ treatment plan that is 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! 

For queries and concerns about physiotherapy, please visit us at any of our clinics near you or do an online booking using this link. We also have Telehealth Consultation for your safety and convenience during this pandemic.

How to Fix Rounded Shoulder

Do you slouch over your computer screen/Phone/ tablet?

Do you feel tired after sitting straight for more than 5minutes?

Do you feel that having a “good posture” is one of those things that people mentioned but can never really be achieved?

If your answer is Yes to all three of the above questions. We are here to change that!

Rounded shoulders are mainly caused by:

  1. Tight front muscles
  2. Stiff mid back
  3. Weak back  muscles

Postural Dysfunction has become one of the most common causes of injuries that we see in our clinics.

Having a poor posture can cause:

  1. Neck pain
  2. Headache
  3. Back pain
  4. Hip pain
  5. Shoulder pain
  6. In continence
  7. Constipation
  8. Poor digestion
  9. Poor blood circulation

To fix your rounded shoulder you must first stretch the tight component which is what we are showing you today. Once you have stretched these tight structures you will then need to move on to strengthening your postural muscles.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your posture and all the discomfort that comes with it!

We can help you break this habit and lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give you individualised advice/ treatment plan that is 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! 

If you have physiotherapy related concerns, don’t hesitate to visit us at any of our clinics near you or drop an email at info@capitalphysiotherapy.com.au. You can also do online booking and we provide Telehealth Consultation for your safety and convenience during this pandemic.

Top 5 Ways to Relieve Back Pain

Back problems are common conditions.

It is estimated that 70–90% of people will suffer from lower back pain in some form at some point in their lives.

Lower back pain can be very difficult to diagnose if you do not know what signs and symptoms you are looking for.

The most common cause of back pain are:

  • Spondylosis
  • Spondylolisis
  • Spondylolithesis
  • SIJ dysfunction
  • Facet joint pain
  • Disc bulge/ herniated disc/ slipped disc

With the last 2 being the most common among all lower back pain causes.

Watch our YouTube Video:

Lower back pain signs & symptoms are very similar however the root of the cause can differ greatly from one individual to another.

There are a lot of structures in our back that can cause pain.

It is therefore very important to find out what structures are causing your particular back pain before trying out further rehabilitation exercises.

It is of utmost importance to get your back pain assessed and diagnosis accurately as it will greatly affect the type of strengthening exercises you do to help improve your back pain.

Here at Capital Physiotherapy we can help you accurately diagnose and treat your back pain.

If you still have issues with your pain or if you wish to continue your rehab for full rehabilitation of these issues  I strongly encourage you to book a session with one of our fully qualified physiotherapists here in Capital physiotherapy. Our physiotherapist will be able to give you more individualised advice that is tailored for your particular needs. You may contact us via email at info@capitalphysiotherapy.com.au.

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.