Many people struggle with maintaining a good posture. They spend the day slouched or bent over their computer screens that it is almost impossible for them to stand upright. If you belong to this category, there are many health benefits hidden in a good posture. A Physiotherapist clinic in Botany has identified these benefits.
In the aftermath of the COVID-19 pandemic, many people have transitioned from working at the office to working from home. While working from home allowed more people the flexibility they’ve always dreamed of, it came with a new set of challenges. For example, some people now complain of working longer hours as they neither have an opening or closing hour. One of the biggest effects of increased working hours is pain. A Physiotherapy clinic in Marrickville has looked into this recurrent problem and now offers tips on how to deal with the pain.
Achilles tendinopathy or tendinitis of the heel is an injury condition to the muscle-tendon connecting calf muscles to the heel bone. It is usually caused by severe overload, blunt trauma, or muscle fatigue of the Achilles tendon. However, it is the strongest and largest of all human tendons and provides serious resistance to enormous tensile forces daily. But factors like decreased arterial blood circulation lowered nutrition, and a decline in metabolic activities can lead to chronic Achilles injuries due to overuse. The symptoms can be acute pain, stiffness of tendons, and inflammations. Here we will try to present a physio perspective into the causes, symptoms, and remedies for this overuse injury for your reference.
A physiotherapist in Marrickville has been asked, ”How often should I get a massage.” The short response is to get massages as often as your body demands it. The longer version of the answer considers several factors influencing the frequency, type, and when to get massages.
Getting a massage every week can help alleviate stress and release tension; however, this may be an unrealistic schedule for healthy but busy individuals with a lot of roles. On the other hand, accident or injury victims can take advantage of massages to relieve pain and aid in faster recovery. For this class of people, regular massages may not just be recommended but essential towards living a healthy life.
Knee pain can be a nagging and recurrent issue affecting your performance, productivity, and quality of life. Based on the location and sheer importance of the knee, you may find yourself unable to engage in your favorite sport or, worse still, unable to sleep due to knee pain. Suppose this problem stops you from engaging in your normal daily activities. In that case, it may be best to schedule a consultation meeting with a physiotherapist in Botany to have the problem looked into. Ahead of your appointment with the physiotherapists, below are some of the information you ought to know.
How A Physiotherapist Can HelpYou wouldn't visit a physiotherapist if you weren't sure they could help with your knee pain problem. Physiotherapists are trained professionals who understand painful sensations in parts of the body and recommend treatments to address those problems and alleviate pain. In most cases, they can recommend lifestyle changes to help you cope better with the condition while being treated. If you are suffering from knee pain, your physiotherapists can also identify the symptoms, including poor sleeping habits and declining general health, fitness, mood, and others. Depending on who you visit and their specialty, physiotherapists can use one or a combination of these methods to address your knee problem:
Five Things That Can Affect Your Knee PainAs you enjoy the advantages of one or more of these treatment modalities, below are the five important things that can affect your knee pain.
Choice Of FootwearThe choice of your footwear affects how your foot is positioned and, in turn, increases or decreases stress levels on your knee. Wearing shoes that cause pain in your foot or knee region has a long-term effect which may be evident through recurrent knee pain, even when those uncomfortable shoes have been pulled. An important choice you should consciously make is to always choose comfortable shoes. If you are already battling knee pain, it is best to choose comfortable lace-up shoes or trainers because they offer great support along the foot's arch. Trainers and lace-up shoes are also recommended because of the firm heel cup design that helps increase overall stability and leg alignment. Poor choice of footwear, whether because they are too small or uncomfortable, may further complicate knee pain. You should also be careful of old shoes that are worn out, flat slip-on shoes, unsupportive trainers, air trainers, stiff shoes, and shoes with stiff soles.
IceOne of the commonest home remedies for inflammation and pain around the joint is ice and ice packs. Ice packs are great for lowering the temperature in joints that are heating up and inflamed. If you are dealing with knee pain, knowing how to use your ice can save you a lot of discomfort. Ice can often be misused, especially because they are a cheap and safe solution to lower pain and discomfort. To get the best outcomes, choose to routinely ice your knees or affected joints two to three times a day. Each icing session can last anywhere between 15 and 20 minutes. If you experience mild to severe pain after exercising, it is best to ice your joints or the painful area after each exercise session. Icing your knee doesn't need elaborate preparation; you can simply put ice in a towel and wrap it around the sore knee. Make sure to maintain comfortable pressure to ensure the best results.
ExercisesMany people who have a bad knee see exercising as an undue punishment for the bad knee. This isn't true. You should understand that exercises help strengthen the muscle; on the other hand, too much of everything is bad. With constant and healthy exercise, you'll build strength and stability in the bad knee while improving its overall condition. It is best to consult with a professional when choosing exercises to improve your bad knee. Always remember that there is no standard recipe for exercise. However, some exercises are more tailored towards building strength and stamina in select joints than others. In choosing exercises, focus on: Exercises that strengthen the bad muscle without pain. Remember that you cannot strengthen a muscle while exposing it to a greater level of stress and pain. Maintenance of correct alignment through the knee. Many people do not get results because they aren't doing things right. Choose to exercise the right way. Exercises that reflect your fitness and strength level while also considering your long-term goals. Functional exercises that help you bear weight on the bad or painful knee. It is important for you to start small and build on your exercise routine over time. This provides a foundation for your muscles while helping it adapt to advanced steps as you progress.
Knee Support / TapingKnee supports are designed to help people with knee pain cope with their condition. There are different knee support and braces on the market, with each one offering specific benefits. The following are the most recommended.
TapingResearch and technological advancements have led to newer types of tapes like Rock tape and KT Tape. These newer tapes offer more advantages, including breathability, flexibility and stretch capacity, and waterproof features. When correctly applied, these tapes can improve the biomechanics of the knee, reduce pain, and improve muscle functions.
Knee BracesThere are different types of knee braces, some of the popular ones and their functions are: Braces with metal support – A perfect choice for ligament instability. Full hinged knee braces – Provides support for athletes in major sporting events. Elastic or neoprene supports – Improves warmth and compression while delivering light support for the knee. Runner knee strap – Applied under the kneecap to take pressure and stress of the patella tendon. Braces with crossover straps – Offers more support compared to pull-on braces.
LifestyleYour lifestyle choices can affect your knee and knee health. To reduce knee pain and improve your knee health, some of the recommended lifestyle changes you should make include:
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Foot and ankle problems can occur for several different reasons. While they usually occur due to chronic medical conditions such as diabetes or arthritis, everyday situations such as poorly fitting or overuse of shoes can also lead to temporary, acute pain. A subtle foot problem that can be fixed with conservative methods can become a big problem that may require a more invasive treatment if left untreated. That is why you shouldn’t hesitate to see a podiatrist whenever you are experiencing a foot problem. Here is a brief list of some conditions in which you need a podiatrist's help.
Diabetic Foot Care
It is extremely important for people diagnosed with diabetes to see their podiatrist regularly because they are more prone to foot problems. Pay close attention to any changes you experience on your feet and share your findings with your podiatrist. Some of the common ankle and foot problems associated with diabetes include swelling, open sores, cracking, numbness, changes in skin color, and more.
According to the Australian Burden of Disease Study, about 730,000 Australians were diagnosed with diabetes in 2011, and 12,300 of them had their lower limb amputated. So, it is very important that you see a podiatrist to prevent that.
Ingrown Toenails Treatment
Some people have persistently ingrown toenails that cause infection, while some people just experience occasional pain due to sharp toenail edges; no matter the condition, a podiatrist can help. In some cases, a part of the nail will be removed when you reach the ankle and foot clinic. If the area is infected, your podiatrist may also prescribe medicine. More importantly, you can be made to understand the underlying cause of the problem so as to prevent them in the future.
Pain When Walking
You shouldn’t be experiencing pain when walking or doing regular daily activities. So, if you feel pain, you should see your podiatrist to exam the possibility of an injury that probably doesn’t heal properly. If you do not address the problem, your condition could get worse, and you could have even more difficulties walking.
Persistent Ankle Joint Pain
A persistent ankle joint pain can be a sign of arthritis, which is one of the most common conditions Australians suffer from. If you notice your ankle joints are stiff, swollen, and tender, you should book an appointment with your podiatrist. The ankle and foot specialist can recommend treatment options to reduce joint stiffness, pain, and inflammation.
You Have Sprain, Strain, or Broken Bone
Podiatrists are specialists at treating these types of conditions. They are experts at diagnosing foot and ankle injuries and recommending treatments. They can also develop an adaptable cast to help the spot heal. Increasing pain, trouble walking, redness, and swelling following an injury are all the reasons to visit a podiatrist.
How Can We Help?
If you are experiencing ankle, foot, or lower leg pain, the podiatrists at Movement 101 are happy to help. Our podiatrists have extensive training required to assess, treat, and prevent foot and ankle injuries, disorders, and conditions. Contact Movement 101 today!
Learn more about how our Podiatrists can help you.
Movement 101 Botany, Marrickville, Waterloo & Wolli Creek
If you are struggling with heel pain, you know how every step can be agonising and being sharp sensations. The mere thought of standing up to do some shores can make you cringe. The aching, stabbing pain in your feet can prevent you from enjoying your life. Luckily, there is help for your heel pain.
Podiatrists are experts who offer medical diagnoses and treatment of foot problems like heel pain. Expert podiatrists can help diagnose your heel pain problem and offer an individualised treatment program. Read on to learn more about the cause of heel pain and how an experienced podiatrist can help treat it.
Causes of Heel Pain
There are many different causes of heel pains, including tarsal tunnel syndrome, sprains or strains, Achilles tendonitis, heel bursitis, and stress fractures. One of the major sources of heel pain for teens is Sever’s disease. This condition is usually seen among people that are active in a sport.
Some of the other common causes of heel pain include soft tissue mass, Peripheral Artery Disease (PAD), rupture of the Achilles tendon, Plantar fasciitis, Bursitis, Osteochondrosis, and Ankylosing spondylitis. To help ease your heel pain, it is recommended that you apply ice to the affected spot, get plenty of rest, and wear shoes that fit properly. However, if the case is more severe, it is advised to go see a podiatrist.
When Should You See a Podiatrist?
Those that have heel pain may first use certain home remedies. Taking it easy and getting some rest may be the best advice in many minor cases of hill pains. Also, a cold or heat treatment solution is usually a great way to minimise common heel pain. However, if the condition doesn’t get better in 2-3 weeks, you should schedule an appointment with your podiatrist. You could call your podiatrist immediately if you are experiencing severe pain, swelling, redness, the heel pain starts abruptly, and you can’t walk due to the pain.
How Can a Podiatrist Help with Your Heel Pain?
To start, your podiatrist will likely perform an X-ray of your feet to establish the source of your heel pain. If you are experiencing heel pain because you are suffering from Achilles tendonitis or plantar fasciitis, your podiatrist may advise special exercises, physical therapy, and rest to help alleviate your pain. Plus, your podiatrist may advocate custom-made orthotics to offer the right support for your feet, especially if your job requires standing for a long time.
However, if conservative treatments aren’t working for your condition, your podiatrists may recommend surgical treatment. Overall, the treatment plan will be tailored to your specific needs. Your treatment may even be adjusted based on the results of the care you have received so far.
How Can We Help?
If you are feeling heel pain, schedule an appointment at Movement 101 today. Our experienced podiatrists will help determine the cause of your heel pain and come up with a treatment plan that is right for your individual needs.
Learn more about how our Podiatrists can help you.
Movement 101 Botany, Marrickville, Waterloo & Wolli Creek
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