Physiotherapy and Post Transport Accidents (TAC)

As physiotherapists, we play an important role in helping our clients recover from their transport accident injuries.

We see a range of injuries from TAC:

  • Fractures
  • Head injuries
  • Whiplash
  • Spinal injuries
  • Post-surgery complications

We understand that it can be traumatic period for our clients and in Capital Physiotherapy, our therapists take a holistic approach to not just treat our client’s body parts but treating them as a human being, understanding their traumatic experience and how it may impact their daily activities and living.

We strive to achieve optimal recovery at the shortest time possible.

All our physiotherapist are well trained with post traumatic injuries. We provide a whole range of in-room services including dry needling, massage, and manipulation and also out of the room rehabilitation, for strength, flexibility, gait re-education and many more. We provide a range of individualise rehabilitation program and equipment, to help our clients get back their wellness and start enjoying their lives again!

We believe in early intervention to maximise return to work and health outcomes.

We are a fully bulk bill clinic for ALL TAC clients which means there will be NO OUT OF POCKET FEE for any of the TAC clients with both the physiotherapy sessions and equipment needed to for their rehab.

If you are under TAC and require physiotherapy attention, please do not hesitate to contact us at  0401 865 333 or email us at info@capitalphysiotherapy.com.au.

Physios Guide To Begin A Gym Program For The New Year

It’s a brand new year, and you’ve vowed to sign up at a the local gym or join your friend who has been nagging you about starting F45 (and actually attend regularly).

But if you’ve never been a member of the gym or F45 (or any training group) it can be a confusing and intimidating place and therefore you bow out before even setting foot in the door for the first time. Lets get you started!!!

Now before you do undertake any fitness program especially as a newbie I highly recommend consulting a health professional such as a physiotherapist (physio).

Physios can help you get started by designing exercise programs which suit your personal capabilities/limitations.

An assessment by one of our skilled physio’s here at Capital Physiotherapy will provide you with a safe and effective program. This assessment will make sure you don’t injure yourself at the gym by going too hard or improper technique.

Our physiotherapists can also help with DOMS (delayed onset muscle soreness). Without a doubt you will experience this. Delayed onset muscle soreness (DOMS) is the pain and stiffness felt in muscles several hours to days after unaccustomed exercise. The soreness is felt most strongly 24 to 72 hours after the exercise. There is evidence that massage post exercise reduces DOMS.

Gym Do’s and Don’ts

  • Don’t be a hero and try and lift too much – you will either injure yourself or be so sore from DOMS you will never want to return. Leave your ego at the door.
  • Do go in with a plan (a proper program and diet)
  • Don’t have unrealistic expectations (you will not be an ADONIS in 2 weeks) good things take time.
  • Do return your weights once you have finished
  • Don’t drop your weights
  • Do wear deoderant (no one likes a smelly person working out next to them)
  • And finally enjoy yourself you are embarking on a life changing journey.

If you would like a consult with one of our physiotherapists give us a call or use the online booking service.

Pregnancy and Physiotherapy

Women go through a lot of changes in their bodies during and after pregnancy. The hormonal and biomechanical changes can increase load on the pelvic floor muscles, abdominal muscles as well as lower back structures. Such increase load, when not managed, can result in pain and aches that can persist as post-natal issue. Here are the common conditions pregnant ladies encountered and how physiotherapists can assist with preventing and managing its occurrence.

1. Lower back pain/ sacroiliac joint pain

Hormonal changes in the body relaxes ligaments to allow joints to loosen up in preparation for childbirth. The stability of joints, particularly in the lower back and pelvis, is compromised. As the baby grow, the weight of your tummy increases, shifting the centre of gravity and changes your posture. These lead to instability as well as back and pelvic pain.

2. Incontinence

The weight of a growing baby will continually press on the pelvic floor. Pelvic floor muscles need to be strong enough to support the baby weight otherwise it will not be able to withstand the pressure and will result in urine leakage, particularly when extra stress is added such as when coughing, sneezing and laughing.

3. Diastasis Recti (abdominal muscle separation)

To make room for the growing size of a baby, your abdominal muscles are stretched and sometimes separation can occur where a gap can be felt. It is called diastasis recti and is commonly an issue later in pregnancy in the third trimester. Diastasis recti can reduce core strength postnatally which tends to rehab to assist recovery and regain strength.

4. Carpal tunnel syndrome

Fluid retention is another common problem during pregnancy. When fluid is retained on the peripherals of the arms, it can compress on nerve in the carpal tunnel, causing hand pain, tingling and numbness.

Our physiotherapists at Capital Physiotherapy are trained to assess and treat pregnancy related pain and issues. We can assist in managing your pregnancy by:

– Providing education regarding posture

– Assess and prescribe exercises according to your fitness level, with consideration of

your pain if there’s any, to strengthen your abdominal muscles and pelvic floor muscles. – Tape or advise on equipments (e.g. pregnancy belts) to support your lower back – Treatment to alleviate pain results from pregnancy related changes. – Advise on modifications to your activities to keep you active during pregnancy

Call us or make a booking online if you are experience pain or would like to condition for having a baby. Our friendly physios are trained in clinical pilates to look after pregnant lady during and post-pregnancy.

Does Physiotherapy Help Osteoarthritis?

Osteoarthritis is a chronic condition caused by the breakdown of cartilage on the contact surface of a bone in the joint. Cartilage is important to provide a smooth surface for movement.  Therefore as the cartilage breakdown deteriorates, inflammation kicks in resulting in swelling and pain. The rough cartilage surface affects the fluidity of movement. The chronic joint pain, joint swelling, joint stiffness hence affects mobility and quality of living.  

Risk factors

There are many risk factors that are unmodifiable1 :

  • Age
  • Genetics
  • Family history
  • Female sex
  • Race

There are also a range of risk factors that are modifiable.  Our physios are trained to identify the modifiable factors and work with you to improve symptoms as well as prevent further decline in functions. These modifiable factors1  include:

  • Previous injury

Physios at capital physiotherapy are trained to assess, diagnose and rehabilitate your injuries to ensure you achieve the best outcome.  In doing so, we are taking a proactive approach to prevent osteoarthritis.

  • Obesity

Sports physios carefully assess your current level of functions and mobility, then prescribe you with exercises of suitable level to assist with weight control.  Capital physiotherapy particularly emphasis on strength and conditioning to encourage you to live a active lifestyle.

  • Occupational overuse

Physio has the knowledge to optimise your occupational health.  We can advise on modifying your work environment or desk setup. This allows your body to efficiently perform tasks at work and hence putting less stress on your body joints.

So make an appointment with our physios at Capital Physiotherapy today to discuss any osteoarthritis related symptoms your have and start to feel stronger and better!

 

Reference:

1 March, L. M., & Bagga, H. (2004). Epidemiology of osteoarthritis in Australia. Medical journal of Australia, 180(5), S6.

 

When To Ice And Heat

When to use Ice vs Heat

Are you suffering from an injury and wonder if ice or heat can help?  When used properly, ice and heat can be therapeutic modalities that are easily accessible by all of us. A general rule is that ICE is for any injuries that are fresh, red, swollen and hot whilst HEAT is for anything chronic, stiff and achy.

Ice

Acute injuries such as a contusion (or more commonly known as a corky), a rolled ankle or a fracture generally elicits a cascade of inflammatory response.  Inflammation is our body’s natural mechanism to protect and repair, by bringing extra blood flow (hence the swelling) and sensitising the pain to stop you from using that injured structure.  Excessive inflammation, however, increases pain and reduces mobility. Ice calms down the inflammatory response by controlling the swelling and numbing the pain. Sports physios also use ice for muscle soreness post-exercises/ post-sports for pain relief.

Heat

As you may be able to picture, if heat is applied to a freshly rolled ankle, it will only bring more blood flow and make a balloon out of an already swollen ankle.  The therapeutic properties of heat to encourage circulation and relax muscles make it useful for chronic pain. Athletes with tight muscles, or any structures with tension in it find it improves elasticity of soft tissue.  It also has good pain-relieving effect on arthritic joints which is beneficial in the more senior population.

In short, use ice on anything that looks fresh and angry but heat for more long term painful structure,

If you need to see a sports physio for any advice regarding your injury or sports performance.  Feel free to contact Capital Physiotherapy, our friendly physios are more than happy to help!

Know When to Change Your Shoes

Commonly, manufacturers have advised to change your runners after 500-800 km; this is an extremely rough guide. While this figure has some use, we’re going to let you know of other signs that will help you find out if your shoes are still good to run in.

But before we get to WHEN you should change your shoes, let’s talk about WHAT makes up a shoe.

Shoes Anatomy

Your shoe is made up of an: upper, midsole and outsole. The upper can be made from cloth (like Adidas’ Primeknit or a mesh material). The midsole of a shoe is usually made of EVA, which is basically a type of foam. The outsole of the shoe, meanwhile, is made of hard rubber which helps to protect the midsole from the ground.

So now that we know what makes up a shoe, let’s talk about WHEN and, more importantly, WHY you need to change your shoes!

Changing Your Shoes

Quite a lot of people that come into our rooms at Capital Physiotherapy, would say that their shoes are fine. They would show how the outsole is minimally worn out (especially if the shoe has good quality outsole like Continental), or they would show how there are no tears in the upper. While these are good indications the shoe may be ok, you must look at the midsole.

The function of the midsole is the most important part of the shoe. The EVA foam is there to ensure that when you land on your feet, it can absorb any impact forces (so that your bones and joints don’t have to!) EVA foam can be likened to a kitchen sponge. When you squeeze a fresh sponge, you can feel the springiness as it returns to its original form. But over time, the physical properties of the sponge degrades.

Similarly, as you pound the pavement or the treadmill, the midsole of your shoe degrades over time. Here are the signs of when you should change your shoes:

  • Visible and permanent horizontal creases along the midsole of your shoes.
  • The presence of compression marks from where the insoles are.
  • You would also see the outsole ‘digging’ into the midsole.

Basically the EVA foam has been compressed from the top and bottom! The result is, with each step you take in your run, the forces are not being absorbed by your midsoles anymore; but to the joints and muscles in your feet, knees and hips. So here’s another sign to look out for: if you start to feel more aches and pain than normal, it’s probably your shoe not giving the support you require anymore.

Continuing to wear your shoe could result in muscle and tendon injuries, including tears!

Hopefully that has helped you to find out when to change your running shoe. As much as we want to use the shoe until the upper is torn and your toes are showing, or the outsole is worn out completely, the truth of the matter is that your midsole will usually be the first to go.

Come into Capital Physiotherapy and our friendly and knowledgeable physiotherapists would be happy to help you!

KIM K WORKOUT- HOW TO GET YOUR DREAM BOTTOM

Youtube Video for this blog

What are gluteal muscles?

The muscles of the gluteal region can be broadly divided into two groups:
• Superficial abductors and extenders – A group of large muscles that abduct and extend the femur. Includes the gluteus maximus, gluteus medius, gluteus minimus and tensor fascia lata.
• Deep lateral rotators – A group of smaller muscles that mainly act to laterally rotate the femur. Includes the quadratus femoris, piriformis, gemellus superior, gemellus inferior and obturator internus.

Why are gluteal muscles important?

You might be concerned about how to make your bottom looks toner to have a better fit for your jeans however, there’s so much more to glutes strength than the way your pants fit! This important group of muscles extends the hip (pulls the thigh behind you), abducts the hip (your lateral movement to the side), and does internal and external rotation of hip. In short, they’re incredibly important.

Unfortunately, in today’s society, they are often weak and under work.In this first work society, spending time in front of the desk becomes an inevitable task. Long hours sitting caused our glutes to “turn off” or stop firing. This in turned caused the muscles to weaken without us realising it.
Once our glutes stop firing, our hip flexors (the muscles that pull the thigh forward) get tight and can lead to injury. When you build a stronger booty, here are a few of the benefits you can expect.

Having a strong glutes can help:

Prevent back pain: Your glutes work to stabilize the pelvis and keep integrity of movement in the hip joint. When they’re strong, your lower back doesn’t bear the brunt of your motion.

Increase athletic performance: If you want to be a stronger athlete, it’s time to start working your glutes! Stronger glutes will improve your speed, agility, and jumping skills, and quick side-to-side movements will also become much easier.

Prevent knee pain: Strong glute keep the pelvis stable from swaying side to side. When your pelvis isn’t stable, it puts a lot of pressure on your knees and ankles to compensate. When your glutes are strong, it helps prevents this naturally, keeping you safe from injury.

Exercises to help gluteal muscles strengthening

There are many exercises that help strengthen our glutes. In our video, we demonstrate the 3 basic exercises that we normally start our client with, and progress to more sports specific gluteal exercise as required.

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Shoulder Blades Sticking Out? Is it Bad?- Ask a Physio

What is scapula winging?

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
  • Postural taping
  • 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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HOW TO FIX GROIN/HIP PAIN? TIGHT HIP FLEXOR!

HIP FLEXOR TIGHTNESS

The role of the hip flexors:

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
  • Neuromuscular training
  • Stretches

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.

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What people don’t tell you about PLANK/PUSH UP/SQUAT

Correct Exercise Technique

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:

  • Straight back
  • 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 🙂