The Benefits of Physiotherapy for Pain Management and Improved Mobility - Movement 101 Chatswood6/8/2023
Physiotherapy for Pain Management and Improved MobilityWhen dealing with pain and limited mobility, seeking professional help from a physiotherapist can make a significant difference in your well-being. At Movement 101 Chatswood, we understand the challenges you face and are dedicated to providing you with effective physiotherapy services in Chatswood, NSW. Physiotherapy offers numerous benefits for pain management and improved mobility. Our experienced physiotherapists employ evidence-based techniques and personalized treatment plans to address your specific needs. Let's explore some of the key advantages of physiotherapy: 1. Targeted Pain ReliefPhysiotherapy techniques, such as manual therapy, therapeutic exercises, and modalities like heat or cold therapy, can effectively reduce pain and discomfort. By targeting the root cause of your pain, our physiotherapists help alleviate symptoms and enhance your overall well-being. 2. Restoring Mobility and FunctionWhether you're recovering from an injury or managing a chronic condition, physiotherapy plays a vital role in restoring your mobility and functional abilities. Our physiotherapists utilize a combination of exercises, stretches, and hands-on techniques to improve joint flexibility, muscle strength, and coordination. 3. Personalized Treatment PlansAt Movement 101 Chatswood, we believe in individualized care. Our physiotherapists conduct a thorough assessment of your condition, considering your medical history, lifestyle, and specific goals. This allows us to create personalized treatment plans tailored to your unique needs, ensuring optimal outcomes. 4. Education and Self-ManagementPhysiotherapy is not only about providing treatment during sessions but also empowering you with knowledge and tools for self-management. Our physiotherapists educate you about your condition, proper body mechanics, and exercises you can do at home. This enables you to take an active role in your recovery process and prevent future issues. 5. Improved Quality of LifeBy reducing pain, enhancing mobility, and restoring function, physiotherapy significantly improves your quality of life. Whether it's performing daily activities, participating in hobbies, or returning to sports, physiotherapy helps you regain independence and enjoy a more fulfilling life. References:
At Movement 101 Chatswood, we are committed to providing you with the highest standard of care. Our physiotherapists in Chatswood, NSW, are experienced in helping individuals manage pain and improve mobility. Contact us today to schedule an appointment and experience the benefits of physiotherapy for yourself. The Role of a Physiotherapist in Rehabilitation and Injury Recovery in Chatswood, NSWWhen it comes to recovering from an injury or undergoing rehabilitation, understanding the role of a professional physiotherapist is crucial. At Movement 101 Chatswood, we take pride in our expertise and commitment to helping individuals regain their strength and mobility through personalized treatment plans. One of the most important aspects of our work is assessing and diagnosing the root cause of your injury or condition. This allows us to create a tailored treatment program that addresses your specific needs. Our team of highly skilled physiotherapists in Chatswood, NSW, combines their knowledge and experience to provide you with the best possible care. The Benefits of Working with a Physiotherapist1. Expert Guidance: Our physiotherapists at Movement 101 Chatswood have undergone extensive training and education in human anatomy, physiology, and rehabilitation techniques. This knowledge equips them to accurately assess your condition and create an effective treatment plan. We stay updated with the latest research and techniques in the field to ensure you receive the highest level of care. 2. Personalized Treatment: Each individual is unique, and their injuries or conditions require customized approaches. Our physiotherapists will evaluate your specific needs and develop a treatment plan tailored to your goals. By addressing the root cause of your injury, we focus on long-term recovery and help prevent future issues. 3. Rehabilitation and Strengthening: Rehabilitation is a vital part of the recovery process. Our physiotherapists will guide you through exercises and techniques that promote healing, improve flexibility, and rebuild strength. We will monitor your progress closely, making adjustments to your program as needed, to ensure optimal results. Trusted Sources Supporting the Role of PhysiotherapyWhen it comes to understanding the effectiveness and importance of physiotherapy in rehabilitation and injury recovery, authoritative sources provide valuable insights:
At Movement 101 Chatswood, we value these insights and integrate evidence-based practices into our treatment approach. Our physiotherapists are dedicated to staying informed about the latest research and advancements to provide you with the highest level of care. Choose Professional Physiotherapy for Your RecoveryWhile there are various resources available online for self-help and home remedies, it's important to recognize the value of professional physiotherapy. At Movement 101 Chatswood, our team of experienced physiotherapists in Chatswood, NSW, is committed to helping you achieve optimal recovery and regain your quality of life. By choosing professional physiotherapy, you benefit from personalized treatment plans, expert guidance, and evidence-based practices that can significantly enhance your rehabilitation process. Don't hesitate to reach out to Movement 101 Chatswood and schedule an appointment with one of our physiotherapists today. If you haven’t heard it already, ‘Sitting is the new smoking’. Research has found that our sedentary lifestyle is very
bad for our health. In fact, it’s as bad as smoking. The sad truth is, most of us work in offices, which means we sit at a desk for around eight hours or more a day, glued to our phones and computers. Those with desk jobs commonly experience back pain as well as circulation and cardiovascular problems from sitting at a computer all day. Quite often, this results in chronic back, neck and shoulder pain. The simple truth is, your body is designed to move; sitting in a chair all day leads to poor posture and ill health because the body begins to activate more muscles to combat the fatigue created in the muscles used while seated. A slouched posture can even be putting unnecessary pressure and weight on our internal organs. The good news? You can get relief. Massage therapy is a great way to relieve pain, improve posture and get you back on track. Massage therapy can help improve posture by promoting the correct shape for the spine and supporting structures. Benefits of Massage Therapy for Office Workers Massage therapy can: Improve our posture by stretching out and opening up the muscles in the upper body Loosen tension in the muscles which are pulling the body out of alignment. Once this is fixed, your body will naturally begin to re-adapt a healthy posture. Encourage your muscles to start moving again by softening and relaxing them. Reduce the number and severity of tension headaches by releasing the tension that builds up in these muscles. Even if you don’t suffer from these conditions, you should consider massage therapy as a preventative measure. It’s got no harmful side effects and it’s relaxing to boot. If you’d like more information on how regular massage could benefit you, get in touch with our team today. Contact us on 9908 1949. One of our friendly staff will get back to you as soon as possible. Think your body could benefit from a massage? Book an appointment with our remedial massage therapist Tell the truth – how many hot cross buns have you eaten over the past month? And are you hatching plans to devour your kids’ chocolate bunnies even before the Easter egg hunt ends? If you’re like most Australians, you’ve probably looking forward to a 10-day break thanks to the Easter long weekend and Anzac Day. Ah, bliss!
Typically, we eat more and exercise less during the holidays. While it’s all too easy to ditch the diet and exercise regime when everyone’s in holiday mode, we’ve got some handy hints to ensure that you don’t totally hop off the healthy living bandwagon. Everything in Moderation Yes, it’s good to indulge every now and then, but remember to exercise restraint and not fall into the “I deserve a treat” trap. Eat slowly and mindfully, savouring every bite, so that your brain gives your stomach the signal it needs to realise you are full. Don’t automatically go for seconds. Instead, take a 10-minute break and then check if you are really hungry. Plan Ahead If you know you’ve got a few get-togethers coming up, ensure that you pay attention to your calorie intake prior to this. Offer to bring a healthy dish to the party. Make sure your fridge and pantry are stocked with healthy snacks. If you’re going away for the Easter break, make sure to pack your exercise gear and running shoes as well as look up trails and tracks before you travel. Choose Wisely Stand as far away from the snacks as you can or you will end up mindlessly filling up on chips and dips. If there’s a buffet or dessert bar, choose a few of your favourites and skip the rest. Make protein and vegetables the main component of your meal rather than starchy carbs. Enjoy what you eat, guilt-free. Manage Your Injuries From a health and safety perspective, it is so important not to neglect your prescribed exercise program that our physios have planned for you just because you’re on holidays. It’s part of your healing process so that you can get fit quicker. Go on and just do it! Make Exercise Part of Your Day While it might be tempting to sleep in and hit the snooze button, make sure to keep active. This can even be through incidental daily activities like walking the dog, cleaning your car, spring cleaning your home, gardening, or even playing with the kids. Set Exercise Goals All too often, exercise falls by the wayside during any break. To avoid forgetting about your workouts, pencil in exercise appointments on your calendar/phone, and keep these appointments just as you would any other. Be realistic with your exercise goals and be consistent. If you miss a turn, shake it off and start afresh tomorrow. Keep Hydrated …and we don’t mean with alcohol! Drink adequate water throughout the day so that you don’t mistake thirst for hunger. Track your H2O intake with a marked water bottle or even an app. Catch Some Zzzs More and more studies show that getting adequate sleep is very important for our physical and mental wellbeing. Try to go to bed at a fixed time every night and stay away from the temptation of scrolling through Facebook. Sleep loss can make it harder to control your blood sugar, and when you’re sleep deprived you’ll tend to eat more and prefer high-fat, high-sugar food. Aim for 7-8 hours per night to guard against mindless eating. Click here to Running is one of the most popular fitness activities. In Australia, approximately 8% of the population are currently pounding the pavement. Running is such a popular fitness activity because of its convenience, affordability and health benefits. However, running can frequently cause injuries, often due to overuse and over-training. Hence, it is a common cause of many injuries that I see in the clinic at Cremorne Physio.. Running TechniqueAs injury mechanisms for many overuse injuries are associated with sub-optimal lower limb biomechanics (joint/body position during movement) we should first address what is considered “ideal” running technique. Let’s start from the top:
Head & Neck Look ahead at the horizon, not down at your feet. Keep about a fist distance between your chin and your chest. This will help with your overall running posture and alignment. Shoulders Your upper body works along with you lower body to help drive you forward and accelerate. For ideal posture, your shoulders should remain level and be relatively relaxed while you run (low and loose, not high and tight). As you begin to tire, you may feel that your shoulders begin to creep up towards your ears. If they do, remember to relax and reset the shoulders down and back. Arms Similar to your shoulders, your arms and hands should be relaxed while you run.They should move mostly forward and backwards, between chest and waist height. Do not swing your arms across your body as this creates tension in you back. Your elbows should be at around a 90 degree angle and your hands are unclenched. To keep your hands from clenching imagine yourself trying to carry a playing card in each hand without permanently bending the card. Do not forget to reset and release any tension in your arms and hands while you run. Trunk/Torso Your trunk posture is heavily influenced by your head and upper body positioning. Looking ahead with your shoulders down and relaxed, your trunk and back will naturally straighten. Running in this upright position is also ideal for optimal lung function. Think about “running tall” by imagining yourself as a puppet on a string that is lifted tall from above. If you begin to slouch as you run, take a deep breath in and lift from your head - you will naturally straighten. Hips The proper position of your trunk will help ensure that your hips are in an ideal running position. When your trunk is upright, your hips will naturally point straight ahead. If you lean too far forward during your run, your hips will also tilt forwards. This can cause pressure on your lower back and alter how your lower body moves. Think about tucking your hips back and under and reducing the amount of curve in your lower back. Legs & Stride When you sprint you need to lift your knees high to achieve maximum power through your legs. However, for longer distance runners this is not necessary as it is too hard to maintain for any length of time. To be an effective and efficient endurance runner your need to have a slight knee lift, a quick leg turnover and a short stride length. For an ideal stride length, your feet should land directly underneath your body. As your foot strikes the ground (heel-toe), your knee should be slightly bent to allow for shock absorption during impact. If your knee is completely straight when striding you are taking too big of a step (see next month’s newsletter for more information to correct this). Ankles & Feet To run effectively, you need to push off the ground with maximum force. In each step, your foot should land gently between your heel and midfoot, followed by a quick roll forward onto your toes. Your ankle should remain flexed as you strike the ground and as you roll forwards try to spring forwards off the ground. Your steps should be relatively quiet and springy. If you have any questions or your would like to have a chat I would love to speak to you personally about your running training. I’ll be more than happy to discuss with you further how we can help find the best management for you. LOVE THE WAY YOU FEEL! (Please keep in mind, these are general guidelines for the majority of our patients but it is important to consult with your doctor or physiotherapist first and make sure you have a plan tailored specifically for you).
Lateral ligament injuries are quite common among athletes. While they do occur among average folks, the vast majority of cases treated by a physiotherapist in Waterloo are incurred during strenuous physical activities, the kind usually performed by those engaged in rigorous sports. Statistical data indicates that its occurrence between the two sexes is approximately the same though for young female athletes the rate is higher than for young male ones.
Lateral ligament injuries occur when the ankle is forcibly extended beyond the range permitted by the ligaments holding it in place. The human ankle consists of numerous ligaments, chief among them is the lateral ligament of the ankle. Ankle ligaments like the calcaneofibular ligament (CFL) help to move the foot inwards (inversion) and outwards (eversion). Acute lateral ankle sprains occur when the foot movements (inversion and eversion) extend beyond the natural range of motion of the supporting ligaments, causing excruciating pain. Such individuals are not able to support their body weight on the injured foot. These injuries have a high rate of recurrence. Returning to sports and other regular physical activities can be a daunting task. This is because standard medical practice does not have clearly laid out criteria for determining complete recovery from these injuries. As such, physiotherapists and other healthcare professionals often rely on their own experiences to give athletes the okay to resume their physical activities. This lack of an established guidebook alone accounts for a significant number of cases of recurrence of these injuries and their ongoing symptoms like ankle instability and niggling pain. To give an athlete the all-clear to return to their activities, healthcare professionals must consider these factors: Pain
The severity of pain (or total lack thereof) is usually a reliable indicator of how far the healing process for an acute lateral ankle sprain is. If the ankle is still painful when weight is put on it then it’s likely the athlete is not ready to get back into action. This should factor in the period from the time the injury was sustained. Pain sensation over the 24 hours prior to the assessment should be a key consideration.
Ankle Impairments
A normal ankle should be able to extend through a certain range of motion. If such a range cannot be achieved without pain after sustaining the ankle injury then recovery is still in progress. As such, the athlete shouldn’t be cleared to engage in sports activities. Muscle strength and endurance are crucial too. The physiotherapist or medical professional assessing such injuries should pay close attention to how well the ankle responds to firm pressure.
A gentle but firm grip should be able to confirm this. If the ankle is still sore to the grip then the athlete isn’t ready for physical exercises yet. Sensorimotor Control
This refers to proprioception, the ability to control one’s body position and certain movements. Needless to say, normal proprioception should be present in a healthy athlete, involving all parts of their bodies. In the case of an acute ankle sprain, this can mean an inability to balance on unstable surfaces. Assuming there is no pain in the ankle joint, the athlete should perform some landing and jumping movements in a random pattern. Inability to do this indicates that such sensorimotor control is still unstable, meaning the athlete needs more time for recovery.
Functional Performance
The aim of clearing an athlete to return to performing sports activities is to enable them to compete in whatever it is they’re engaged in. As such, a reliable criterion for gauging the progress and recovery of an acute lateral ankle sprain is to make the athlete perform a full training session. During this session, the physiotherapist should pay close attention to any signs of discomfort when the athlete puts weight on the healing ankle.
Short sprints and other specific physical activities like jumping and hopping are a good way to see how the athlete’s ankle stands up to the rigors and strain of intense physical activities. If the athlete plays a particular sport like basketball, giving them game time will provide better conditions for a much more accurate assessment of their recovery. This is because they won’t be consciously thinking about their recovering ankle. Whatever moves they execute will be done in their natural element, hence providing an accurate assessment. Athlete Perception
Psychology is a very powerful factor in sports activities. This is especially true for professional and elite athletes. An athlete’s mindset and confidence are key to their performance. After an injury, many athletes experience a sort of “mental block.” This is when the brain has difficulty mustering confidence and motivation past a certain point. If the athlete was injured due to a nasty tackle from an opponent on the playing field, this mental block can become an issue if not handled well. While the healing of ligaments and muscles of the ankle is key to recovery, the mental aspect can be just as crucial.
When assessing recovery from an acute lateral ankle injury, the physiotherapist should take the mental and psychological components into account. A psychologist is especially useful in situations where the physical injuries have healed but the athlete is reluctant to get back to full training sessions. A good strategy would be to set small, attainable practice goals for the athlete to achieve. Gradually, the intensity and complexity of such physical activities can be ramped up. This helps to ease the athlete into the thick of things, thereby eroding the mental barrier slowly. Physicians grade ankle sprains into grade I, grade II, and grade III, with grade III being the most severe. On average, a sprained ankle takes about two weeks to heal unaided. However, several factors, including the classification of the ankle sprain can throw this recovery time off. When you’ve experienced severe ankle injuries, consult our experts at Movement 101. Our professionals can put you on the right track by offering an honest assessment of your recovery time and how best to take care of the injured ankle. Visit https://www.movement101.com.au/waterloo.html for more information. Movement 101 Waterloo 3/863 Bourke St Waterloo NSW 2017 02 7204 4159 Find us on Social Media https://www.facebook.com/Movement101.Physio https://twitter.com/mvmt_101 https://www.linkedin.com/company/wolli-creek-physiotherapy-&-pilates/ https://www.youtube.com/channel/UCV3IfTrtE9sAwbHRdOTZJ8g https://www.instagram.com/movement101.physio/
A physiotherapist in Wolli Creek may recommend various exercises as a remedy for many illnesses and conditions, including migraines. There is a body of evidence to support this claim even though some facts are not very clear yet. While most such studies agree on the condition and its causative agents, the diagnosis seems to cause some disagreements. Different medical professionals and specialists disagree on the precise diagnosis of a migraine. Technically, migraine is a severe form of headache that is a symptom of sickness and causes difficulty with vision.
All these professionals agree that both common headaches and migraines are “headache disorders.” However, different diagnosis criteria and variations in the outcome of migraine studies continue to fuel the debate on its proper clinical definitions and management. Undoubtedly, exercise helps to mitigate the unpleasant effects of migraines. However, there may be several mechanisms by which physical activities help to reduce the severity of migraines. Mechanisms of Migraine Alleviation by Exercise
The ways in which physical activities help to reduce and deal with migraines can be divided into physiological and biological mechanisms. According to a review from Irby et al (2016), the neurovascular pathway and neuroinflammatory pathway are the two models under the biological mechanisms of migraine causation.
C-reactive proteins (CRP) are biological molecules found in the blood. Their presence increases following inflammatory conditions, like migraines. Migraines tend to increase following the release of other inflammatory substances like interleukin-6 (IL-6) from some of the body's white blood cells, particularly macrophages and T cells. This review posits that exercise has a marked effect on migraines through its influence in the suppression of the release of these mentioned substances and other cytokines. This is because exercise tends to have an antagonistic effect on the general neuroinflammatory pathway of the body. The neurovascular pathway is also crucial in the management of migraines. This is because there are several conditions associated with migraines. Endothelial dysfunction, for example, is a non-obstructive kind of heart disease that leads to narrowing of the large vessels of the heart. Though this condition is mostly associated with women, even men that suffer regular episodes of migraines have been reported to have it. In addition to endothelial dysfunction, migraines have also been associated with other conditions like hypercoagulability and inflammation. Hypercoagulability is especially dangerous because there is an increased risk of such individuals developing blood clots within their blood vessels, something that shouldn’t happen under normal circumstances. This review found that exercise increased the dilation of retinal blood vessels which led to a decrease in the intensity of the migraines. It’s well-known that endorphins are the natural substances released by the body in response to exercise. These substances give good sensations to the body, the famous “runner’s high.” Exercise helps to increase the release of endorphins, hence increasing the pain threshold and helping to manage migraines. Physiological Mechanism
In a 2017 study, researchers discovered that exercise triggers a decrease in the release of cytokines like interleukin-12p70, a mediator for inflammatory conditions in the body. This is in addition to helping decrease anxiety in the test subjects. These findings postulate that there is a connection between anxiety and interleukin-12p70. By reducing its release, exercise exerts both a biological as well as a physiological effect to combat migraines.
Psychosocial factors like perception and self-efficacy can also greatly benefit from regular exercise, helping the individual to develop habits that can help to manage migraines. Is There Any Ideal Type of Exercise?
Studies have been performed to ascertain the types of exercises most suited to deal with migraines, with inconclusive results. However, it’s clear that regular physical activity is good at helping to manage migraines.
The following types of exercise can help individuals suffering from migraines: Yoga
Yoga is very popular in many communities, both as a spiritual exercise and a physical one. Turns out, it can help with migraines. According to a 2014 Study published in the International Journal of Yoga, regularly participating in yoga sessions for up to six weeks straight can have demonstrable benefits when dealing with migraines. This, of course, has to be coupled with conventional treatments like prescription drugs. These slow, mindful exercises, when performed about 5 times a week, can help sufferers of migraines to experience pain relief.
Jogging, Brisk Walks, Cycling, etc
Long walks, jogging, cycling, and swimming are some of the aerobic exercises that have been associated with a decrease in the frequency and duration of migraine attacks. Moderate exercises like dancing and brisk walks are particularly ideal for those that may not have the endurance to go for things like jogging. Dancing and long walks are good because they help to raise the heart rate just enough without causing panting.
Cross-training can also help deal with migraines. High-Intensity Interval Training (HIIT)
It should be noted that a significant number of individuals have reported an onset of migraines after having taken part in HIIT. That being said, these exercises can help to control migraines if done right. A good way to go about this is to alternate high-intensity exercises with rest periods. You can also change things up by alternating HIIT with low-intensity exercises like stretching. A 2017 study published in the Scandinavian Journal of Medicine and Science in Sports found that high-intensity workouts helped reduce the frequency of migraine attacks.
Tai Chi
This ancient Chinese exercise regimen has several benefits. In addition to increased pain tolerance and reduced fatigue and depression, Tai Chi also contributes to the prevention of migraine attacks. Practicing Tai Chi regularly can result in a notable decrease in migraine attacks for sufferers. This is according to a study of Chinese women with episodic migraines.
While exercising is generally a good thing when dealing with migraines, certain forms of it can be counterproductive. Powerlifting, for example, is a little too strenuous and therefore not advisable for migraine sufferers. At Movement 101, we understand the delicate balance between physical activity and harmful strain on the body. Our physiotherapists know what exercises to recommend and how much. Visit https://www.movement101.com.au/wollicreek.html/ for more information. Movement 101, 53/95 Bonar Street Wolli Creek NSW 2205, 0295679452 Find us on Social Media https://www.facebook.com/Movement101.Physio https://twitter.com/mvmt_101 https://www.linkedin.com/company/wolli-creek-physiotherapy-&-pilates/ https://www.youtube.com/channel/UCV3IfTrtE9sAwbHRdOTZJ8g https://www.instagram.com/movement101.physio/
The motto of health experts and standing desk advocates throughout the globe is that sitting is now the new smoking. Is this, however, accurate? Is it so horrible for you to sit on a chair? While it is true that both smoking and sitting have harmful impacts on health, it is hard to compare the two. The difference between sitting and smoking is that society has marginalized one, while the other has been enlarged.
It's fantastic to be able to relax. In fact, it is required. But when does taking a break become living a sedentary life? It is possible to harm your health by leading a sedentary lifestyle. The less time you spend sitting or lying down during the day, the higher your chances are of maintaining a healthy lifestyle. Sitting at a desk all day increases your chance of dying prematurely, but standing or moving about reduces that risk. If you lead a sedentary lifestyle, you are more likely to be overweight, to develop diabetes type 2 or heart disease, and to suffer from depression and anxiety, among other things. Continue reading to learn more about the dangers of sitting for too long, according to a physiotherapist in Botany.
A physiotherapist is a healthcare practitioner who assists patients in achieving their maximal range of movement and physical ability, either by creating it in the first place or by recovering it when physical ability has been lost due to sickness, accident, or age. Physical issues include joint issues, arm and leg problems, backaches, and muscle pains.
Medical professionals are trained to work with all ages to regain physical movement. The treatment method applied will depend on the patient's problem and the cause. Physiotherapists have a variety of methods in their treatment, including exercise, massage, muscle stimulation, manipulation of joints, and ultrasound therapy programs. The treatment is done over time before the patient starts seeing the desired results. Medical professions include different specialties to ensure different issues are catered to with maximum attention. Read on to discover more about what a physiotherapist in Marrickville can do.
When the world shut down and many people were restricted from public areas like their jobs, gyms, etc., home gym equipment purchases rose. One of the commonest gym equipment purchased during the pandemic is resistance bands. A Physiotherapist clinic in Wolli Creek noted that resistance bands have become one of the most versatile exercise equipment in recent years. Many people have found a way to work resistance bands into their exercise routines to achieve desired fitness and health goals. However, are they so versatile as to address a problem like sore shoulders? The answer is Yes!
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