Why Do My Lower Back Pops & Clicks?

Does your lower back or the back of your hip keep making popping noises while you do leg raises exercises? If it clicks and pops without pain should you be concerned? Can this problem be fixed? Well this is what we will be discussing in .

Our lower back is joint at the pelvis and then to the hip, this joint that connects your lower back to your pelvis is what we call the sacroiliac joint or in short the (SIJ) joint.

This structure is mostly stabilised by very very strong  ligaments around the area, hence if for some reasons your  ligaments are loosening and you don't have the muscles strength around that area  to stabilise this structure, it will start to move every time you move your legs and your back creating a popping sound with or without pain.

If it’s causing popping sensation without pain should you be concerned? The answer is Yes. Even if you don’t feel the pain you should still be concerned as this issue is an indication that you have weak lower back and hip muscles and if left untreated you will have a higher risk of developing lower back or hip issues down the track. Especially for women, if you are already experiencing SIJ clicking now, if you are planning to have a baby in the future you have a very high risk of having lower back issues throughout the pregnancy and even after the pregnancy when there is more weight on your back and when the hormone of the pregnancy relaxes the ligaments even more.

Our back has our back muscles and bum (hip muscles) that works together to specifically stabilise this joint while they are moving. These muscle groups are what we call the Posterior Oblique Sling muscles.

Keeping in mind these tips/advice are of general nature and do not take your injuries/history into considerations. If you are experiencing any pain or would like an individualised tailored program to help improve your dancing, I highly recommend you speak to any one of your physiotherapists to guide you through your rehab journey.

Here at Capital Physiotherapy, our women’s health physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

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

Our physiotherapist will be able to give a full assessment on you and come out with 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 any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

Our Physiotherapy Clinics in Melbourne

 

 

Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.


Does Strengthening Make Your Already Tight Muscles Even Tighter?

Over the past few weeks it's been like deja vu one after another my client came into my clinic telling me they restrain from doing exercises as they are afraid it will make their already tight muscles tighter!

As weird as it may sound to you but i’m going tell you this is a myth. Strengthening your muscles does not make it “tight” or “stiff”

If done a certain way (eccentric strengthening-Eccentric training is when you contract the muscle while it is getting longer. ) it can actually help increase the stretch tolerance and flexibility of that muscles.

Just stretching and not strengthening your muscles will make those muscles prone to injuries.

A lot of our clients often report a sensation of tightness and pain in their muscles. As such we are frequently asked for stretches or whether massage or dry needling would help.

While stretching might give a short-term benefit, strong evidence have shown that that eccentric training can;

  1. Increase the length of our muscle fibres and
  2. Improve joint range of movement AND
  3. Improve muscle strength AND
  4. Reduce injury risk at the same time!

Soreness isn’t always an indicator that a muscle needs to be stretched. It can also be an indicator that the muscle itself isn’t strong enough.

A lot of times, chronically tight muscles are tight because they’re weak.

Weakness reduces efficiency of muscle activation which leads to over activating muscles fibre that is not required and constantly being overworked creating a “tightness” sensation.

By increasing the strength of the muscles, you increase the efficiency of the muscles and hence reduce unnecessary overloading of it which will help reduce that “ tight” / “stiff “ sensation.

Now, I'm not saying that stretching is useless, because if you are one of those people who never stretch in your entire life, you probably do very much need stretching, massaging, dry needling.

Our muscles work best in their mid range. However if you increase the flexibility of your muscles,your ideal/ optimal range would significantly increase as well.

So the ideal situation or training routine should have a combination of stretches and strengthening at the same time to maximise the benefit and reduce your sensation of “tightness” & “stiffness”

Keeping in mind these tips/advice are of general nature and do not take your injuries/history into considerations. If you are experiencing any pain or would like an individualised tailored program to help improve your dancing, I highly recommend you speak to any one of your physiotherapists to guide you through your rehab journey.

Here at Capital Physiotherapy, our women’s health physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

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

Our physiotherapist will be able to give a full assessment on you and come out with 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 any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

Our Physiotherapy Clinics in Melbourne

 

 

Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.


How To Improve Your Turnout Fast

ballerina posing in dance studio

Having trouble with your turn out while dancing?

Does your hip cramp up every time you try to push your turn out?

Have you been stretching heaps but still is struggling with your turn out?

Well stay tuned because in this blog I’ll show you some tips and strategies that will help improve your turn out while dancing.

 

Holding your turnout requires not only muscles & joint flexibility but also muscles strength to be able to prolong the hold without shaking and at the same time making it look graceful & effortless.

In this video I’ll run through a few simple tests to see if length or strength is your limiting factor that prevents you from maintaining your turn out.

Who knows? You might realise it’s actually both the flexibility & the strength that is limiting you!

 

close up of ballerinas feet pointing out

Keeping in mind these tips/advice are of general nature and do not take your injuries/history into considerations. If you are experiencing any pain or would like an individualised tailored program to help improve your dancing, I highly recommend you speak to any one of your physiotherapists to guide you through your dance journey.

 

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

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

Our physiotherapist will be able to give a full assessment on you and come out with 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 any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

You will find us at any of our clinics near you:


Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.


 

Pointe Workout For Beginners

close up on ballerina pointe

Does your  toes get cramp every time you try to point your toes?

Want to have a nicer pointe technique?

Want to point your toes without curling?

 

Toe cramping or toe curling while pointing are all due to poor technique while pointing your toes.female hanging on silk fabric dance posing

If you are experiencing cramping while dancing it means that you are being overly tense and using the wrong muscles group to actually do the pointing motion same as if your toes are curling it means that you are not using your foot muscles (aka intrinsic muscles) to achieved those beautiful pointe but instead using your long extrinsic muscles to do the movement.

So what is intrinsic muscles and what is extrinsic muscles?

The muscles acting on the foot can be divided into two distinct groups; extrinsic and intrinsic muscles.

The extrinsic muscles arise from the anterior, posterior and lateral compartments of the leg. They are mainly responsible for big movement of your ankle.

lower leg anatomy

The intrinsic muscles are located within the foot and are responsible for the fine motor actions of the foot mainly balance and arch control.

foot anatomy

Intrinsic muscles are foot muscles that start and finish in your foot and those muscles are vital for anyone who does any kind of performing arts. It will give you stability but also help you achieve a perfect arch on your pointe without injuring your ankle and foot.

female ice skatingIf your intrinsic muscles are weak, you will end up using your extrinsic muscles.

Using extrinsic muscles to do your pointe will lead to many foot and ankle injuries in the future.

Our feet have exactly almost identical muscles as our hands so technically whatever your hands can do, if we train it well our feet should be able to do as well hence that is why you see people who lose their upper limb are able to do intricate movement with their feet. If you have always worn very supportive shoes most of the time, at home or when you run, you most likely have been neglecting your foot control muscles which are important for balance and manoeuvring the terrain when we run. Hence you rely on your extrinsic muscles to do both the actual dance movement and also the balancing, pointing, arch control. Therefore it is inevitable that they will eventually get overused and get injured. Following this video I’ll show you some exercises that you can do to start engaging your foot control muscles and in turn reduce the load of your extrinsic muscles which will then help improve your overall efficiency of your dancing and reduce your discomfort while pointing.

Keeping in mind these tips/advice are of general nature and do not take your injuries/history into considerations. If you are experiencing any pain or would like an individualised tailored program to help improve your performing arts sports, I highly recommend you speak to any one of your physiotherapists to guide you through your dance journey.

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

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

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

You will find us at any of our clinics near you:


Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.


 

Exercises to Improve Running Mechanics

Want to improve your speed? Distance? Endurance of your running?

Today in this blog I’m going to share with you some exercises that will help you improve the efficiency of your running as a whole.

Strength and conditioning outside running is one of the most common things that is overlooked by many runners. To help you improve your speed and endurance as well as the longevity of the sports that you like.

I cannot emphasize enough how important strength training is for running. Adding strength and conditioning exercise to your routine, even one or two times per week, can actually be very beneficial to your training—it can help prevent injuries and help to build up the efficiency of your running.

I’m going to share with you some of the exercises that I normally start off with for most runners that come into my clinic. Doing these exercises you will be able to significantly improve the efficiency of your running.

Keeping in mind these tips/advice are of general nature and do not take your injuries/history into considerations. If you are experiencing any pain or would like an individualised tailored program to help improve your running, I highly recommend you speak to any one of your physiotherapists to guide you through your running journey.

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

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

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au or make an appointment through our booking system!  

You will find us at any of our clinics near you:


Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.


 

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.

Educate on the topic

  • Shoulder blade sticking out is also what we call scapular winging
  • It is cause by long standing weakness of your shoulder blade muscles
  • Some people can have shoulder blade winging without pain, some may be with pain
  • Whether you are experiencing pain or not with this issue is definitely something you want to fix because it puts you at a very high risk of having shoulder injuries.

Scapular winging

  • Our shoulder blades act as a stable base for all of our shoulder movement.
  • Without proper shoulder blade control you will also have poor shoulder control
  • Leading to
    • Reduce shoulder strength
    • Slowing down of plateauing in shoulder strength progression in your training
    • Increase risk of shoulder injuries
    • Reduce your shoulder overall performance

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

Keeping in mind these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your shoulder blade discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you,  in order to feel pain free while working.

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

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

Our physiotherapist will be able to give a full assessment on you and come out with 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 any physiotherapy related concerns, visit us at any of our clinics near you or book online here.  We also provide Telehealth Consultation for your safety and convenience during this pandemic.

How to Use A Foam Roller Correctly – Advice from a Physio

Personally, we like to start with lower body foam rolling before going to the upper body because we find a lot of the roller for lower legs requires my upper arm strength and most of the time when we start with the upper body by the time we finish with lower legs, our arms need a roll again. 

But that’s just our personal preference, you do you 🙂

Foam rolling helps release tension in the muscles, relieve muscle soreness, and improve flexibility and range of motion.

Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion.

Foam rolling can be an effective tool to add to your warm-up or cool down, before and after exercise. And the benefits of foam rolling may vary from person to person.

Foam rolling is generally considered safe to do if you experience muscle tightness or regularly exercise. But avoid foam rolling if you have a serious injury such as a muscle tear or break, unless your doctor or a physical therapist has cleared you first.

Also avoid rolling over small joints like your knees, elbows, and ankles, which could cause you to hyperextend or damage them. Instead, when foam rolling your legs, roll out your calves first and then your quads separately, avoiding the knee area.

Foam rolling may help relieve tension during pregnancy. Just get cleared by your doctor first and avoid lying on your back to foam roll later in your pregnancy. You also should skip rolling out the calves in your third trimester. This may cause premature labor. Talk to your doctor if you are concerned.

Keeping in mind these exercises are of general nature and do not take your health injuries/history into consideration. In order to fully rehab your discomfort, you will still need to continue to progress to harder foam rolling exercises that are specifically tailored for you to feel pain free while working or exercising.

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

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

Our physiotherapist will be able to give a full assessment on you and come out with 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 any physiotherapy related concerns, visit our clinics near you or you can do online booking for faster appointment. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Simple Exercises to Help Strengthen Your Neck and Shoulder

If the neck musculature is strong, the person can withstand greater force before an injury is sustained. In addition to decreasing neck injuries, strengthening upper body muscles will help prevent chronic conditions.

If you have a past or current neck discomfort then it is vital that you restore your neck and shoulder strength through your rehabilitation program.

Having Strong Neck and Shoulder Muscles will

  1. Prevent risk of neck sprain
  2. Prevent chronic or acute injuries to the surrounding muscles of the neck and shoulder
  3. Protect the adjacent joints
  4. Improve the performance of your sports and daily activities and productivities

This video will show you simple exercises for your neck and shoulder to help strengthen your neck at the comfort of your own home. These exercises are of different levels of difficulties so make sure you do that at your own pace.

Keeping in mind these exercises are of general nature and does not take your neck injuries/history into consideration. In order to fully rehab your neck discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you,  in order to feel pain free while working.

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

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

Our physiotherapist will be able to give a full neck and shoulder assessment on you and come out with individualised advice/treatment plan that is tailored for your particular needs.

 At Capital Physiotherapy, your initial appointment is 40-60 minutes 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 our Footscray clinic or call us on  03 9687 2544 for more details. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

How to Get Your First Pistol Squat

In order to learn how to get your first pistol squat, we are going to show you some stretch and progression exercise to help you get to your first Pistol Squat!

To do your first pistol squat you not only need strength but a lot of people actually fail to do pistol squat properly due to their lack of flexibility in their hip and ankle so in this video.

We’ll show you some exercises that will help you improve the quality of your one leg squat and hopefully help you learn ways and strategies on how to get your first pistol squat. 

Many people require pistol squats for their sports such as figure skating sit spin, MMA, advanced yoga moves etc.

Learning how to get your first pistol squat doesn’t come easy. But in this video, we are going to teach you step by step on how to get your first pistol squat.

If after trying out all these hacks and tips and you are still experiencing difficulties, it might be time for you to seek some professional help.

Here at Capital Physiotherapy we can help you accurately diagnose and treat your aches and discomfort as well as helping you achieve your fitness goals.

If you still have issues with your pistol squat and wish to seek more personal advice. We 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.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physio to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For more physiotherapy concerns and questions, visit any of our clinics near you or call us on 0401 865 333

Best 10 Ankle Strengthening Exercises in 2020

If the ankle musculature is strong, the athlete can withstand greater force before an injury is sustained. In addition to decreasing ankle injuries, strengthening lower leg muscles will help prevent chronic conditions.

If you have a past injury or current ankle injuries then it is vital that you restore your ankle range and strength through your rehabilitation program.

Having Strong ankle will

  1. Prevent risk of ankle sprain
  2. Prevent chronic or acute injuries to the surrounding muscles of the ankle
  3. Protect the adjacent joints
  4. Improve the performance of your sports

This video will show you 10 simple exercises for your ankle to help strengthen your ankle at the comfort of your own home. These exercises are of different levels of difficulties so make sure you do that at your own pace.

Keeping in mind these exercises are of general nature and does not take your ankle injuries/history into considerations. In order to fully rehab your ankle discomfort, you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you, in order to feel pain free while working.

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

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

Our physiotherapist will be able to give a full ankle assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60 minutes 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 and concerns about physiotherapy, our friendly physios are very glad to assist you. You may visit our Footscray clinic if you are near the area or drop an email at info@capitalphysiotherapy.com.au for other inquiries. We also provide Telehealth Consultation for your safety and convenience during this pandemic.