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Shoulder Pain / Injuries

Shoulder pain or injury such as rotator cuff tendinopathy, labral tear, impingement, frozen shoulder, and muscle strain are likely causes of pain and discomfort. This can restrict you from performing daily activities as well as limiting your sporting capacity, and can disturb your sleep. Surgery is usually NOT recommended for shoulder injuries (unless necessary), and a cortisone injection may be avoided. Early diagnosis is crucial, and can help you prevent from chronic conditions which can lead to degenerative changes such as arthritis.

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How can ReadyGo Physio help:

ReadyGo Physio is located in North Ryde and we are experts in treating shoulder conditions, such as joint and bony injuries, muscle injuries and frozen or inflammatory conditions. Our physiotherapists are highly trained in manual therapy (hands-on treatment) as well as exercise rehabilitation, which include strengthening and specific stretching.

Book Now for your GAP Free initial consultation to help you on your road to recovery.

Ph: 8094 8610

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Back Pain

Back pain or lumbar spine pain is the most common musculo-skeletal complaint in Australia. Symptoms include stiffness, pain, leg symptoms including nerve related discomfort (tingling and/or numbness), and weakness. Early diagnosis is crucial, and can help prevent you from chronic pain and conditions.

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How can ReadyGo Physio help:

ReadyGo Physio is located in North Ryde and we are experts in treating back conditions, such as disc injuries, muscle injuries and spinal conditions. Our physiotherapists are highly trained in manual therapy (hands-on treatment) as well as exercise rehabilitation, which include strengthening and specific stretching.

Book Now for your GAP Free initial consultation to help you on your road to recovery.

Ph: 8094 8610

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How Can Physiotherapy Help You?

How Can Physiotherapy Help you?

What is Physiotherapy?

 

Physiotherapy is a healthcare profession that assesses, diagnoses, treats, and works to prevent disease and disability through physical means. Physiotherapists are experts in movement and function who work in partnership with their patients, assisting them to overcome movement disorders, which may have been present from birth, acquired through accident or injury, or are the result of ageing or life-changing events.

 

Physiotherapy can help recover from injury, reduce pain and stiffness, and increase mobility. A physiotherapist can also help you prevent further injury by listening to your needs and working with you to plan the most appropriate treatment for your condition, including setting goals and treatment outcomes.

As first contact practitioners, a doctor's referral is not necessary to see a physiotherapist. Physiotherapists, doctors, and other health professionals will often work as part of a team to plan and manage treatment for a specific condition.

 

Physiotherapists are trained to assess your condition, diagnose the problem, and help you understand what’s wrong. Your treatment plan will take into account your lifestyle, activities, and general health.

The following are common treatment methods physiotherapists may use:

  • exercise programs to improve mobility and strengthen muscles
  • joint manipulation and mobilisation to reduce pain and stiffness
  • muscle re-education to improve control
  • soft tissue mobilisation (massage)
  • acupuncture
  • hydrotherapy
  • assistance with use of aids, splints, crutches, walking sticks and wheelchairs.

 

At ReadyGo Physio, we have 3 physiotherapists each with their own specialty. Although our Physiotherapists are more than capable of treating any musculoskeletal conditions, each Physiotherapist has engaged in extra post-graduate education to hone and build their skills in their field of interest.

Jason has an interest in treating spinal injuries (back and neck pain) and have been trained by some of the nation's best spinal physiotherapists. He is also a credentialed McKenzie therapist, which is a method well-known to the physiotherapists and the health community for treating spinal cases in a very systematic method so nothing gets missed! He also works closely with Universities with research projects on treatment and prevention of spinal injuries/pain.

Rebecca is our Pilates physiotherapists, who has a passion for treating your sporting injuries and rehabilitating your core muscles. She is extremely thorough in her assessment and treatment to ensure you obtain the right diagnosis and reach your goals sooner. 

Sukhi is our newest addition to the ReadyGo team, and she has already proven to be more than capable of treating her patients. She has a very keen interest in treating upper extremity injuries such as your tennis elbow, wrist overuse injuries, and also the "over-used" shoulders! 

Call us on 8094 8610 to find out more on how we can fix your pain!

 

Reference: credit to Australian Physiotherapy Association - for the information above. ReadyGo Physio does not take any credit for the information provided above.

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Running Injuries

Running Injuries

 
Prevention of Running Related Injuries
 
Running is one of the most popular healthy activities; it is enjoyed by millions of people around the world. It is one of the few physical activities that can be performed by almost anyone, anywhere. Not only is it a cost and time effective activity, it also has proven health benefits such as positive effects on cardiovascular risk factors.
 
Despite great health benefits, injuries associated with running are common. Research has found novice runners face a significantly greater risk of injury (17.8) per 1000 hours of running than recreational runners (7.7)” (Videbaek et al, 2015). Another study reported the incidence of running related injuries ranged from 19.4% to 79.3% in long distance runners and the most common site of these injuries was the knee (Van Gent et al, 2007). Therefore, it is important to address risk factors to reduce the incidence of running related injuries.
 
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Risk factors
The risk factors can be divided into 3 categories: 1) Training (frequency, intensity, duration, running technique) 2) Anatomical (Foot type, arch height, ROM of ankle, Q angle, leg length discrepancy, gender, BMI, age) and 3) Biomechanical factors (kinematics & kinetics).
 
Most running injuries are due to training errors resulting in overuse injuries. This is due to an imbalance between the load/volume of running and the time allowed for recovery.  Essentially, “too far, too fast and too often without allowing the body to adapt to the new loads” (Bredeweg, S. (2014).
 
What about foot wear?
Research has found the type of running shoe will not reduce running related injuries therefore when choosing appropriate foot wear for running, it is important for a runner to choose running shoes that they are most comfortable running in and are suited for their running environment.
 
The key to reducing running related injuries is to expose the body to different stimuli and to allow adequate time for rest and recovery. Some examples of stimuli are different running surfaces, altering training sessions for different durations and intensities, incorporating various running styles or adding other sporting activities to your training regime (Bredeweg, S. (2014).)
 
Whether you’re a novice runner, a recreational runner, an ultra-marathoner or a track and field athlete. There are some things to consider from an injury reduction perspective. If you’re looking for the right way to get started or to refresh your current routine call your physiotherapist today on 8094 8610 if you are interested in finding out the next steps.
 
References:
Bredeweg, S. (2014). Prevention of running related injuries. Aspetar Sports Medicine Journal Vol 3, Iss 2. July.
 
Van Gent, R.N., Siem, D., van Middelk, M. et al. (2007). Incidence and determinants of lower extremity running injuries in long distance runners: a systematic review. British Journal of Sports Medicine, 41, 469-480. Pub online DOI:  10.1136/bjsm.2006.033548
 
Videbaek, S., Bueno, A.M., Nielson, R. O., ^ Rasmussen, S. (2015). Incidence of running-related injuries per 1000 hours of running in different types of runners: A systematic review and meta-analysis. Sports Med, 45 (7): 1017-1026. Pub online DOI:  10.1007/s40279-015-0333-8
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Rotator Cuff Tendinopathy

Rotator Cuff Injury

Rotator Cuff Injury (Tendinopathy)

 

What is the ROTATOR CUFF?

The shoulder joint (glenohumeral joint) is a ball and socket joint made up of the head of the humerus (ball) resting on the the glenoid fossa (socket) of the scapula. The rotator cuff is the name given to a group of muscles and tendons that hold the shoulder in the correct position. The rotator cuff consists of 4 separate muscles: Supraspinatus, Infraspinatus, teres minor and subscapularis. These muscles start from the scapula and attach to the humerus via their respective tendons forming a cuff at the shoulder joint. The tendons provide stability to the shoulder joint and muscles allow the shoulder to rotate.

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Current research is showing rotator cuff tendinopathy results from a combination of factors: extrinsic mechanisms (eg poor scapular and shoulder mechanism, abnormal posture) and intrinsic mechanisms (eg Tendon vascularity biology, morphology), as well as environmental factors (Lewis, 2010).

 

Rotator cuff tendinopathies are generally seen in populations that tend to be involved in activities that overuse/overload the rotator cuff tendons (e.g. lifting heavy loads above head). Tendons are designed to withstand repetitive loading forces but when the force becomes too much for the tendon to withstand, the added stress results in small micro tears. If not managed appropriately, the repeated repetitive strains placed on the tendons results in a decrease in the tendons capacity to heal and remodel thus resulting in a decrease of the tendon to load force. This results in pain, inflammation and limited movement of the shoulder joint. Symptoms develop gradually over time, pain usually slowly increases with use.

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Common presentations
• Participating in sports that involve repetitive throwing (eg volleyball, basketball, cricket)
• Work involving movements above the shoulder (eg painters)
• Tenderness in the shoulder joint
• Shoulder stiffness with loss of some motion
• Pain/Dull ache in the shoulder
• Pain with reaching overhead or behind the back
• Pain with lifting and sleeping on the affected side
• Pain, an increase in weakness and immobility of the shoulder

 

As with many overuse injuries, if not treated correctly the conditions can become chronic. If any of the above presentations sound familiar physiotherapy can help decrease your pain and help you return to your activities faster. Even if the above presentations don't match your symptoms exactly you could still have a rotator cuff injury.

Call us today on 8094 8610 if you are interested in finding out the next steps to your recovery.

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What is the “CORE” muscle?

What is the "CORE"?

If you have ever suffered from injuries such as low back pain or just looking into improving your athletic performance, you may have heard the words “the core” or “core stability.” But what do these words even mean?

 

What is the core?

The core refers to more than just the rectus abdominus (your “six pack”) and obliques (those awesome side abs). The core is the entire area between your sternum and the pubic bone -  acting as the connecting link between the upper and the lower body. It also acts as a natural corset to protect the vital organs and the spine.  The core consists of a complex series of muscles; the deep core muscles include the pelvic floor, transverse abdominis (TA), multifidus (MF), erector spinae, and the diaphragm. These muscles are the stabilizers; they attach directly to the spine and support its movement. The rectus abdominus and obliques are the movers; they support the stabilizer muscles and work with them to move the body. These muscles work together in keeping the body stable and balanced throughout everyday static and dynamic activities such as sitting, walking, running, playing sports, carrying shopping bags, riding a bike.

 

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What is core stability?

Core stability is the ability of the trunk to effectively absorb and transfer the forces from your limbs to allow normal function in optimal spinal alignment. It assists in the maintenance of good posture, supporting the lower back and keeping the body balanced during movement. Good core stability allows athletes to maximize performance and minimize injury.  Improving core stability refers to strengthening the deep stabilizer muscles mentioned above, this is achieved by improving muscle control and strength and endurance of these muscles.

Research has shown improving core stabilization and strengthening can help improve back health, balance and overall functional fitness. Back pain sufferers generally have core muscles that are weak and tire easily and often are not able to activate the stabilizer muscle’s or have a delayed contraction.

Hodges et al. (2003) and Richardson et al. (1999) demonstrated people with a history of low back pain had timing deficits in contracting their transverse abdominis when compared with people without low back pain. This means that in people with a history of low back pain the deep core muscles activate once the movement has begun, thus placing the stress on the spine; rather than activating in anticipation of the movement.

Typical exercises that target these stabilizers muscles focus on holding the lower trunk region stable rather than performing crunches. It is important to remember that having a “6 pack” does not necessarily mean a strong core. One can perform sit-up and crunches all day long but true core strength is achieved through strengthening the stabilizers.

If you’re looking to increase your core stability and reduce your low back pain, Pilates is a great way to start the strengthening process. Our clinic runs private and small group Pilates classes through the week. As these classes are run by our physiotherapy team, payments can be claimable on your private healthfund.

Call us today on 8094 8610 if you are interested in finding out the next steps to a stronger core!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Healthy Work Habits – Protect your Spine, Muscle, and Bones

Even with an amazing work setup, there are certain things you should do throughout the day to reduce the risk of pain and discomfort. These useful tips can help reduce the increase load that you put on your spine as a result of prolonged and/or improper posture.

  • Avoid prolonged sitting (e.g. more than 1 hour). Evidence has suggested that prolonged sitting can increase the stress you put on your discs (supporting structure between your vertebrae) by upto 2-3x your body weight. Getting up to grab a glass of water or a healthy snack or even grabbing your printing can help reset the curvature in your spine reducing the risk of spinal pain.

 

  • Aim to walk for 30 minutes every day. As most corporate workers sit for at least 6 hours or more, it is vital that walking becomes part of our lives. The 30 minutes could be split up throughout the day, but is most effective after a long day at work.

  • Get involved in doing regular exercises. This may sound obvious but it amazes me to hear how many people are not involved in regular exercises. This does not mean going for a 1 hour run every day or even going to the gym every second day. Low impact activity such as swimming, Pilates, or Yoga (which can be done at home also) are great forms of exercise that can help re-energise your physical and mental being. It will help you get stronger both physically and mentally and help you get through your day easier.

  • Make sure you drink plenty of fluid. Evidence has suggested lack of fluid could contribute to muscular spasms/cramps, as well as increasing likelihood of muscular injuries in general. Your joints and your spine is supported by several structures and muscles are a huge component of this. Maintaining healthy muscles is vital in keeping your body strong which helps reduce risk of injury and pain.
 
 
  • Did you know your eyes can be a cause of your neck pain? Give your eyes plenty of break as well. Staring at your computer screen for more than an hour can lead to eye fatigue which temporarily affects your eye sight. This may mean your head moves forward to look at the screen leading to increased stress to your cervical (neck) spine resulting in neck pain and headache.

 

What Do I Do if I have Discomfort and PAIN even after doing all the above?

Sometimes, having the perfect work set-up and "doing all the right things" may not reduce or prevent injury and pain. This is most likely due to structural injury or biomechanical anomaly to your body. These issues need to be addressed sooner rather than later to reduce the chances of chronic pain and on-going discomfort.