Time To Get Proactive!

by (Osteopath )

Time to Get Proactive!

Life is unpredictable and can be chaotic at times. But you don’t have to always let the unexpected get the best of you. The solution is to practice becoming proactive. By choosing to be proactive, you are choosing to take responsibility for your actions by planning ahead. You can be more deliberate with the choices you make instead of reacting to things only when they pop up. When you are reactive, you are forced to deal with situations with less time and limited resources.

The key behaviours that make you proactive include setting short term and long term goals; prioritising what you can control and staying consistent. When you make a habit out of these behaviours, you will be better equipped to tackle almost anything that comes your way. You can more readily identify potential obstacles and then work towards overcoming them before they become serious roadblocks.

So, do the things that future you will thank you for. These things might be like paying your bills early or stretching before you are in pain. Being proactive with your health can mean that you are in a better position to tackle unexpected health events. Ways of being … read more »

Hydrotherapy: workout in water!

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HYDROTHERAPY: Water As A Workout!

And you don’t need to be able to swim!

Research is consistently showing hydrotherapy, or aquatic exercise, to be as effective as land-based exercise in reducing pain and improving function [3][7]. It’s no wonder that hydrotherapy has been used as a treatment modality for hundreds of years!

  • It’s low impact

Great for managing rheumatoid or osteoarthritis, those who have difficulties exercising on land due to impact or pain [4].

  •  Thermotherapy

Relaxes muscles and relives joint stiffness [6].

  • Assists with chronic conditions

Arthritis, Parkinson’s disease, fibromyalgia [6].

  • Preparation for or rehabilitation following joint replacement surgery
  • Facilitating recovery from certain strokes and brain injuries

But what really makes hydrotherapy so effective?

THE AMAZING PROPERTIES OF WATER

Buoyancy – The deeper you are submerged in water, the less you weigh. Exercising in water lessens the effects of impact exercise and relieves the joints of much of your bodyweight [1] [5]. Hence, one can tolerate a variety of exercise with better endurance, technique and reduced or no pain.

Heat – Hydrotherapy pools measure around 34°C in temperature, much warmer than your average lap pool! Heat increases circulation through the body, which can relieve muscle tightness and relieve stiffness in … read more »

ITB Friction Syndrome

by (Physiotherapist)

ITB Friction Syndrome

What is the ITB?

ITB or Iliotibial band is a thick band of fascia or sheet of connective tissue that starts from your hip bone (the ilium) and ends at the outside of your knee. There are two structures that connect to form the ITB and those are the tensor fascia latae (TFL) muscle and the gluteus maximus muscle. The TFL is a hip flexor muscle and the gluteus maximus is a hip extensor muscle. They form and meet at the outside of the thigh to form the ITB and continues down as one band and end on the side of the leg.

What causes ITB Friction Syndrome?

ITB friction syndrome occurs when there is repetitive overuse of the ITB. The friction occurs when the ITB slides over the lateral femoral condyle on the side of the knee.This happens due to a number of reasons mainly running or jumping or the repetitive movements, or an already tight ITB and/or weakness of the hip extensors and abductors.

What are the symptoms?

It presents with symptoms of pain, tenderness and tightness on the side of the thigh and the leg. There may be limitation when it comes to knee … read more »

My Favourite Exercises

by (Physiotherapist)

My Favourite Exercises!

Exercise is one the most easily prescribed mode of treatment to improve health and wellbeing. There is irrefutable evidence that suggests the beneficial effects of exercise to prevent and treat several diseases. I feel privileged that I am able to use exercise as a form of treatment. In doing so, I always make sure that my client knows what the exercise is, how to do the exercise properly, why we’re doing this exercise and the benefits of the exercise. I always look for exercises where I can get the most benefit, meaning maximizing gains while promoting stability and control. Here are my top three prescribed exercises.

1. Glute Bridges
Personally, I think the gluteals are the most underrated muscle in the body. Some people would prefer bigger chest or back or biceps or triceps. They do not realize that it’s the gluteals that hold everything together. Gluteal muscle strength and endurance play a significant role in injury prevention, normalizing gait pattern and posture, eliminating pain and enhancing athletic performance.

The beauty of performing glute bridges is that unlike any other lower limb or hip exercise, you perform this exercise lying down, knees and feet hip width apart. … read more »

Bursitis

by (Osteopath)

Bursitis? What is that?! 

Have you recently consulted with your Osteo or Physio who has referred you for an ultrasound? Did they mentioned the possibility that you have Bursitis? Well let me explain a bit about what that is!

Healthy vs BursitisWhat is a Bursa?

A Bursa is a fluid filled sac that acts as a cushion between muscles, tendons, joints and bones. The role of these Bursae is to reduce friction caused by movement around those joints. 

What is Bursitis?

Bursitis is inflammation of the Bursae. It is often a painful condition that affects the joints. It is commonly associated with over use or repetitive joint movements. It can however also be caused by poor postures, walking habits, long standing strength or structural imbalances. It is more common in those who are overweight, have some types of arthritis, elderly or diabetic, however it can also occur in healthy individuals. 

Common sites of Bursitis are: 

  • Shoulder 
  • Hip 
  • Knee 
  • Elbow 
  • Ankle 

Symptoms of Bursitis:

  • Pain or tenderness around the joint, especially if pressure is applied. 
  • Redness, warmth or swelling are usually uncommon but may be a sign of infection. 

Diagnosis of Bursitis:

A diagnosis of Bursitis is usually done through a thorough examination. … read more »

How to Best Provide Ankle Support for Netballers –Kids, Teenagers and Adults 

by (Osteopath & Clinical Pilates Instructor)

Every Saturday you can probably guarantee that a handful of us “lucky” netballers will come away from the courts with “twisted/turned/sprained” ankles.

Why?

Netball is a game that involves an immense amount of dodging and quick turns. Unfortunately, these movements can put pressure on the lateral ligaments of the ankle. If we happen to overdo it and go into too much inversion (rolling in) we can actually sprain these ligaments.

Due to the nature of the healing process, if damaged ligaments will only regain 80% of their original strength. This means that the ligament will always be a little weaker.

What can we do?

Now apart from doing an excellent rehabilitation program to strengthen the surrounding muscles and improving proprioception, the best thing that netballers can do to provide stability while on the court is to tape or brace the ankle.

Taping

On TV you’ll see that the Australian Diamonds and athletes that play in the Suncorp Super Netball League will mostly decide to tape. This is because they have access to trained professionals who know exactly how to tape ankles for the players specific needs.

At the professional level all teams are looking to get an edge. There has … read more »

Runners Knee – Patellofemoral Pain Syndrome

by (Physiotherapist & Clinical Pilates Instructor)

Running. For some of you this is an activity that stopped eons ago. A forgotten activity that your body once endured. For others it is part of your daily life, like brushing your teeth or eating breakfast. But for those of you like me, your relationship with running is not so black and white.  Your running routine comes in peaks and troughs, dictated by little niggles, aches and sometimes even the seasons. The most common area of complaint in runners that I see here at Stay Tuned is the knee.

The most common cause of knee pain in runners is patellofemoral pain syndrome (PFPS), or runner’s knee. This occurs when the patella, otherwise known as the knee cap does not track within the groove at the end of the femur (thigh bone) properly, creating friction between these structures. Those with PFPS may feel discomfort at the front of the knee when going up or down stairs, squatting, or sitting down with the knees bent for an extended period of time. Unlike other injuries there is not always an obvious cause for the development of this condition, instead there may be multiple factors as to why the patella does not track … read more »

I’ve just had an ACL reconstruction. When can I play again?

by (Osteopath & Clinical Pilates Instructor)

Are you like one of the many Melbournians who ruptured their ACL in 2017?

No? Well you probably know someone who’s going through their rehab or wearing one of those huge knee braces…

A common question I get asked as an osteopath is; “When do you think I’ll be able to get back to running/cricket/footy/netball etc.?”

If there was a clear-cut rehabilitation program which guaranteed a smooth, risk free transition back to sport none of you would be reading this article.

Unfortunately, the gold standard just doesn’t exist yet, however, we are lucky to have access to the newest research.

This give us, your osteopaths and physiotherapists the right information to guide your rehab program and give you the highest chance of success.

 

“So what does the newest research suggest?”

The traditional return-to-sport (RTS) criteria mainly focuses on a time frame period in conjunction with clinical assessments of physical capability. Often you hear those who’ve had their reconstruction saying, “In 12 months I’ll be back, once all the locking, swelling and restrictions are gone.”

The latest research from Burland et al. (2017) is suggesting to take more of an “optimized criterion-based multifactorial return-to-sport approach” (p. 2). A layered … read more »

Shoulder pain – Can I avoid surgery?

by (Physiotherapist & Clinical Pilates Instructor)

Shoulder AnatomyThere is constant dialogue in regards to effects of surgery verses conservative therapy for the management of many musculoskeletal conditions. One such area is the shoulder. Shoulder pain is common in the general population and is one of, if not the most common cause of upper limb and neck complaints. Shoulder pain can be due to an acute injury such as a torn rotator cuff muscle or fracture, or a chronic condition such as an overuse injury. Additionally, shoulder pain can arise due to dysfunction within the joint itself, or in combination with the actions of the muscles that work around it. It is also important to note that shoulder pain can be attributed to dysfunction or disease in other areas of the body and that it is a combination of these factors that makes treating shoulder pain challenging.

As shoulder impingement is the most common cause of shoulder pain there is plenty of interest in its management, and with this interest, comes research.  Shoulder impingement encompasses an array of shoulder pathology that ultimately lead to pain and dysfunction including bursitis, rotator cuff tears, and tendinopathy. Many studies have been performed to examine the best practice for managing shoulder impingement, read more »