Blog

24 May Injury Management – Heat Therapy or Ice?

Posted at 08:25h in Physiotherapy, rehab, Sports Physiotherapy by fleurieuphysio 0 Comments
0 Likes

Should I use heat or ice on my injury?

A common question our Physiotherapist’s get asked is whether someone should use heat or ice to treat their injury. The answer to this depends on several factors including the type of injury you have, the mechanism of injury and the length of time you have had the injury. Injuries occur in many ways, more commonly they occur during sporting activities or following trauma like a fall. One of the first things that comes to mind following an injury is to apply heat or ice to the affected area. However in order to understand whether heat or ice would be more beneficial it’s important to understand the difference between acute and chronic injuries.

Acute Injuries & Ice:

An acute injury refers to an injury that’s only recently occurred. Injuries like a recent ankle sprain or low back strain are acute and often involve tissue damage and inflammation around the site of injury. Due to the inflammatory process in an acute injury, there is an increase in blood flow to the affected area, resulting in swelling and heat. In these cases applying ICE helps to constrict the blood vessels, slow down the inflammatory process and thus may help to reduce swelling and minimise pain.

In an acute injury it’s important to apply ice sooner rather than later to reduce inflammation and help facilitate healing. At Fleurieu Physiotherapy & Wellness we recommend applying ice to the site of injury for 5-10minutes, then having 20minutes off with no ice. We usually recommend you do this for the first 24-48hours following an acute injury. Leaving ice on the affected area for greater lengths of time has the potential to irritate the skin. If you are not sure whether your injury is improving, it is always best to seek advice from your Fleurieu Physiotherapy & Wellness physiotherapist, as you may need further treatment to assist in your recovery.

Chronic Injuries & Heat:

Longstanding injuries or chronic pain conditions generally respond better to HEAT. Chronic pain is classified as pain that has been going on for greater than 3 months, for example recurrent low back pain or stiff, painful knee arthritis. Appling heat to the affected site increases blood flow to the area, stimulating circulation and increasing tissue elasticity. This then helps to facilitate muscle relaxation which may in turn provide pain relief.

Application of heat to an injured or chronically painful area is also useful in managing stress and muscle tension. A common example is people using a heat pack around the base of their neck where the upper trapezius muscles become very tight and sore. At Fleurieu Physiotherapy & Wellness we do not recommend using heat therapy for prolonged periods of time due to the risk of skin irritation or possible burns. Always read the instructions on your heat pack prior to use.

Regardless of the type of injury you have it is always best to seek professional advice if your injury does not improve in a timely manner. Injuries that are not treated properly have the potential to cause recurrent problems and chronic pain, hence it is better to engage in proper rehabilitation early on. At Fleurieu Physiotherapy & Wellness all our physiotherapists are experienced in treating both acute and chronic complaints yielding great relief for our clients. For more information on injury management and how to best treat your injury, call Fleurieu Physiotherapy & Wellness on 85287650 or click the book-online tab.

Read More

21 May Clinical Pilates Vs Regular Pilates: what’s the difference?

Posted at 18:19h in Sports Physiotherapy by fleurieuphysio 0 Comments
0 Likes

Clinical Pilates vs regular Pilates: what’s the difference?

In recent years the term ‘Pilates’ has gained huge popularity. You might have seen ‘Pilates’ on your gym class timetable as well as in Physiotherapy clinics or dedicated Pilates studios. However, there are important differences between regular Pilates and Clinical Pilates classes.

 

Originally developed by Joseph Pilates in the 1920’s, Pilates is a series of low impact exercises focused on improving muscle strength, control and movement using your own body weight, spring resistance machines like reformers or small equipment such as theraband and chi balls.  While regular Pilates is useful in improving core stability and strength it does not take into account individual needs.

 

So is Clinical Pilates the same as the Pilates I can do at the gym?

At Fleurieu Physiotherapy & Wellness our Clinical Pilates classes are supervised by any one of our Physiotherapists who have undertaken extensive Pilates training. Clinical Pilates adds an additional element of clinical knowledge to all exercises which does not always happen in gym based Pilates classes. At Fleurieu Physiotherapy & Wellness, our Physiotherapists can adjust, modify and specifically choose Pilates exercises that meet your individual needs, based on clinical assessment. Through a thorough assessment process, our Physiotherapists are able to pick up individual movement dysfunctions and create a Pilates program that will specifically re-educate /correct that movement problem; this can make the difference between a Pilates program that works and one that doesn’t. At Fleurieu Physiotherapy & Wellness, our Clinical Pilates classes are individual exercise programmes, not instructor led where everyone does the same exercises at once. By undertaking a Clinical Pilates program that is specific to your needs, we are able to challenge your movement patterns and muscle strength to the point of improvement and change.

 

Are Clinical Pilates exercises done on the floor or using equipment?

At Fleurieu Physiotherapy & Wellness our Clinical Pilates classes are equipment based, meaning we use specialised Pilates equipment to perform the exercises. This helps to avoid multiple transfers on and off the floor and is a great option for people who have difficulty getting on and off the floor. Almost all Clinical Pilates exercises incorporate a range of equipment such as reformers and trapeze tables, which can be adjusted to increase resistance and progress the difficulty of the exercise over time.

What does Clinical Pilates help with?

Clinical Pilates helps with a range of conditions, from back pain to neck pain as well as general strength and conditioning. You do not have to be in pain or have an injury to attend Clinical Pilates classes at Fleurieu Physiotherapy & Wellness! As our physiotherapists conduct a thorough clinical assessment prior to anyone commencing our group classes, we can identify your main problem, determine your movement preference and through Pilates improve your body’s movement patterns. Clinical Pilates exercises activate trunk and abdominal muscles which helps to improve posture, spinal alignment and can reduce pain and disability. Clinical Pilates exercises can also help to improve balance, proprioception and coordination and can reduce the re-occurrence of injuries by retraining movement patterns. Furthermore, Clinical Pilates classes gives the freedom to add additional exercises or treatments to each individuals program, which may be based on our Physiotherapy training rather than pure Pilates exercises.

 

To find out more about Fleurieu Physiotherapy & Wellness’ Clinical Pilates classes, call 08 8528 7650 or book online for your Initial Pilates Assessment.

Read More

08 May 10 fast facts about Achilles Tendinopathy

Posted at 17:21h in Physiotherapy by fleurieuphysio 0 Comments
0 Likes
  1. Achilles Tendinopathy is a common overuse injury that is thought be caused by repetitive tiny injuries to the Achilles tendon which is the tendon that joins your heel bone to your calf muscles. When these repeated tiny injuries occur, the tendon does not have a chance to heal completely so over time damage to the Achilles tendon builds up and Achilles Tendinopathy can develop.

 

  1. People with Achilles Tendinopathy usually complain of a gradual onset of pain and stiffness at the back of the heel. People often find the pain and stiffness is worse in the morning, for example when you first get out of bed, and at the start of exercise. The pain may subside as you warm-up. Sometimes people notice that the Achilles tendon is warm to touch and may also be swollen. Often people with Achilles Tendinopathy find the pain starts as a mild inconvenience and over time becomes quite severe.

 

  1. Morning pain in the heel of the foot is a hall-mark sign of Achilles Tendinopathy.

 

  1. Repetitive injury to the Achilles tendon can result from overuse of the tendon and is a common problem for people who run regularly. Wearing inappropriate footwear and having poor training techniques – like rapidly increasing the intensity and frequency of how you train – can also lead to repetitive injury to the Achilles tendon.

 

  1. Tendons are made up of cells. In the early stages of Achilles Tendinopathy changes occur within the tendon including an increase in cell number and size. In the later stages of Achilles Tendinopathy there can be cell disruption and disorganisation, as well as an increase in blood vessel and nerve formation in the tendon. The changes that occur within the early stages of Tendinopathy can be reversed, however, the more the injury progresses the more permanent the changes may be.

 

  1. Achilles Tendinopathy used to be known as Achilles Tendonitis. Generally ‘itis’ refers to inflammation, so tendonitis would mean inflammation of the tendon. Achilles Tendinopathy is now thought to be a better term to use because studies show there is little or no inflammation that causes the problem in Achilles Tendinopathy.

 

  1. Therapeutic exercise is the most evidence based treatment for Achilles Tendinopathy.

 

  1. You can help yourself! Simple self-management can give short-term relief of Achilles Tendinopathy. Strategies include: rest from aggravating activities, icing the painful area and investing in supportive footwear.

 

  1. Generally Achilles Tendinopathy does not get completely better on it’s own. Symptoms may improve with rest but once you start doing the aggravating activity again, it’s likely the Achilles tendon will become painful again. Physiotherapy is helpful in addressing pre-disposing factors, reducing pain and stiffness, improving lower limb biomechanics and setting you up with a targeted tendon strengthening program to make the tendon stronger and more accustomed to load.

 

  1. A graduated tendon loading program is essential in the recovery of Achilles Tendinopathy. Tendons need to be loaded gradually and safely to become stronger and prevent re-injury. Your physiotherapist will tailor an exercise program to you and can progress the exercise program correctly. Getting back on track can take 3 to 12 months depending many factors including symptom duration and severity as well as your adherence to your exercise program. Other treatments may seem like a quick fix and promise faster recovery but no studies have shown better results than progressive therapeutic exercise.
Read More

25 Apr Hip Replacement Surgery – What to Expect

Posted at 13:59h in Physiotherapy by fleurieuphysio 0 Comments
0 Likes

What to expect if I have hip replacement surgery?
So you’re thinking of having hip replacement surgery but not 100% sure what to expect? The thought of any surgery can be daunting let alone when it involves one of the big joints in your body! The good thing is, educating yourself about hip replacement surgery pre-op improves outcomes post-op and may help speed up your recovery time if you know a little bit about what to expect. The best way to start is to get an idea of what a healthy hip is like versus a painful hip.

The hip is a ball and socket joint where the ball at the top of the femur (thigh bone) sits smoothly in the socket of your pelvis (hip) which is lined by cartilage. In a healthy hip the cartilage stops the bones from rubbing together resulting in smooth, pain-free movement. Over time the cartilage can wear away so the underlying bone is exposed. This is known as Hip Osteoarthritis and often occurs over time through repetitive movement, heavy manual work, injury or just general wear and tear with age! Hip Osteoarthritis can make moving around and walking painful; a new hip joint can help to improve your mobility and reduce pain.

What does hip replacement surgery involve?
Most hip replacement surgeries take a couple of hours under general aesthetic. The most common approach to doing a hip replacement is through the gluteal (buttock) muscles where the surgeon cuts an incision in your muscles to access the hip joint. The surgeon may then remove the damaged ball at the top of your thigh bone and replace it with an artificial ball, followed by hollowing out the hip socket to make a shallow cup and inserting an artificial socket into it. This makes up the two halves of the hip joint and is called a Total Hip Replacement. There are other types of hip replacement surgeries but this type is more commonly seen at Fleurieu Physiotherapy & Wellness.

What to expect immediately following hip replacement surgery?
After surgery you will probably be sore and you may experience some swelling around the incision. Don’t despair though as this is a very normal part of the recovery process! Most people stay in hospital for 5-7 days but this will depend on the exact type of hip replacement surgery you had. Post-operative physiotherapy usually starts from day 1 after surgery in the hospital and will normally consist of:

– Deep breathing exercises
– Ankle pump exercises to promote healthy circulation
– Range of motion exercises to stop your new hip stiffening up
– Practice transferring in/out of bed & on/off the toilet
– Education regarding post-operative precautions with your new hip (this will depend on your exact surgery)
– Education regarding walking with a frame or crutches as well as walking practice.

Most patients following hip replacement surgery are discharged home once they are able to get in/out of bed independently, sit-stand independently, ascend/descend stairs independently and walk with minimal help (using a gait aid like a frame).

What to expect once I’m discharged home after hip replacement surgery?
Once you are discharged home it’s a great idea to visit your local physiotherapist like Fleurieu Physiotherapy & Wellness to get started on active rehabilitation exercises. Rehabilitation will normally consist of

– Exercises to restore full hip joint range of motion
– Exercises to restore full muscle strength
– Walking re-education and weaning off gait aids
– Education regarding the precautions with hip replacement surgery to minimize any complications

Hydrotherapy is a fantastic rehabilitation option after hip replacement surgery & is something Fleurieu Physiotherapy & Wellness provide. Hydrotherapy is excellent after hip replacement surgery because it takes the load off the joint meaning you can exercise for longer with minimal pain than you would be able to do on land. 6 to 12 weeks after surgery most people have a follow-up appointment with their surgeon to make sure their hip is healing properly. If recovery is progressing well most people resume their normal activities by this time. In fact, after 12 weeks post-op, most people are more active than before as movement is less painful.

Physiotherapy plays a large role in rehabilitation after hip replacement surgery. Pre-operative physiotherapy is also a good idea if you’re considering having a hip replacement as it helps to build strength and stability around the hip before having surgery. If you’re thinking of having hip replacement surgery, Fleurieu Physiotherapy & Wellness would be thrilled to step you through the process to ensure you get back to doing the things you love to do pain-free.

Read More

19 Apr Dry Needling – What is it?

Posted at 11:28h in Physiotherapy by fleurieuphysio 0 Comments
1 Like

Put simply, dry needling involves putting thin sterilized needles through the skin into taut bands of muscle called trigger points. The reason it is called ‘dry’ needling is because the needle is one without medication or injection. Trigger points are more commonly referred to as muscle ‘knots’ and can play a big role in the production and cycle of pain. When a muscle has a trigger point it may feel very tight and tender and can refer pain elsewhere. For example trigger points in the muscles around your shoulder blades (scapular region) may refer pain into your shoulder or arm. When a needle is inserted into a trigger point it relaxes the contracted muscle. Fleurieu Physiotherapy & Wellness’ physiotherapists use dry needling to help release trigger points and settle muscle spasm. Pain and dysfunction can often be caused by muscle spasm, so when this is eased, dry needling can relieve pain and reduce dysfunction.

How does dry needling exactly work?

The exact mechanism of dry needling is not completely understood but research suggests that when a muscle is stimulated by a needle, a local twitch response is activated in the muscle. Local twitch responses are spinal cord reflexes and activate the bodies nervous system to begin a chain of reactions to help aid healing and break the pain cycle.

Does dry needling hurt?

More often than not patients do not feel any discomfort when they are dry needled! If the trigger point is large or if the muscle is in a lot of spasm then patients may feel a slight sting or cramp when the needle is inserted but this usually settles quickly. In lots of cases dry needling is more comfortable than other treatment techniques like deep tissue massage in settling muscle spasm.

Who dry needles?

All of Fleurieu Physiotherapy & Wellness’ physiotherapists are trained and competent in dry needling.

 

Read More

14 Mar Stay on Par – South Lakes Golf

Posted at 02:42h in rehab, Sports Physiotherapy by fleurieuphysio 0 Comments
0 Likes

FP&W physiotherapists are passionate about helping people who live on the Fleurieu Peninsula move better and feel their best. We love seeing clients who are involved in local sporting teams or associations; a number of our clients are from the South Lakes Golf Club in Goolwa. Elbow and forearm pain, as well as shoulder pain and back pain are common golfing injuries physiotherapists at FP&W regularly treat. If a stiff back or sore shoulder is preventing you from golfing at your best, make a booking by clicking the ‘book online’ below, or look us up in the SLGC Members Handbook.

South Lakes Golf Fleurieu Physiotherapy Goolwa Physiotherapist
South Lakes Golf Fleurieu Physiotherapy Goolwa Physiotherapist
Read More

14 Mar Functional Movement at Adelaide Oval

Posted at 02:33h in Sports Physiotherapy by fleurieuphysio 0 Comments
1 Like
Functional Movement at Adelaide Oval - Fleurieu Physiotherapy Goolwa physiotherapist

On the 7th February 2016 FP&W’s physiotherapist Stuart Thomson undertook a day of Functional Movement Screens on SANFL under 18 footballers at Adelaide Oval.  The screen looks at common movement patterns used in athletic pursuits and picks up asymmetries and sub-optimal movements. Asymmetries are linked to increased risk of injury. When asymmetries are highlighted, corrective exercises are prescribed to make you move better and reduce injury risk. If you want to move better, reduce injury risk or enhance your athletic performance, Functional Movement Screening is for you. Don’t let preventable injury derail your pre-season, make a booking at Fleurieu Physiotherapy & Wellness today.

Read More