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Experience our effective post-operative rehabilitation in Bondi Junction. Book your appointment online today to alleviate pain for improved healing. Post-operative rehabilitation plays a crucial role in facilitating recovery following surgical procedures. The goal is to enhance recovery outcomes, regain strength and range of motion, restore physical function, and facilitate a safe return to daily activities and optimal function. Post-Surgery Rehabilitation In The Bondi Junction Suburbs To recover strength, flexibility, and functional fitness following orthopaedic surgeries, a specialised physiotherapy treatment is crucial. A personalised treatment plan will be provided to promote optimal recovery and prevent future compensation issues. What Is Post-Surgery Rehabilitation? Post-surgery rehabilitation is a specialised form of physiotherapy aimed at aiding recovery and restoring function after surgical procedures. It focuses on pain management, improving mobility, and enhancing the overall quality of life for patients post-operation. This rehabilitation typically involves tailored treatment plans that may include exercises, manual therapy, and therapeutic modalities specific to the type of surgery and individual patient needs. Post Operative Rehabilitation Bondi Junction BOOK YOUR INITIAL SESSION HERE Why Post-Operative Rehabilitation Is Important? The post-operative rehabilitation process is crucial for several reasons: Optimising Recovery: It helps patients recover faster by promoting healing and reducing complications associated with surgery. Restoring Functionality: Rehabilitation programmes focus on restoring mobility, strength, and flexibility that may be lost or impaired due to surgery. Preventing Complications: It reduces the risk of post-surgical complications such as muscle atrophy, joint stiffness, and blood clots through targeted exercises and therapies. Improving Quality of Life: To enhance physical function and reduce pain, rehabilitation improves the overall quality of life for patients post-surgery. Facilitating Return to Normal Activities: It prepares patients to safely resume daily activities, work, and hobbies, promoting independence and confidence. Addressing Specific Needs: Tailored rehabilitation plans address the unique needs of each patient based on their surgery type, health condition, and recovery goals. These points underscore the importance of post-operative rehabilitation in ensuring a comprehensive healing process and long-term well-being for surgical patients. Post-Operative Physiotherapies That We Offer We offer a comprehensive range of post-operative physiotherapies tailored to specific surgical procedures: Neck and Back Physio: Designed for patients recovering from surgeries such as laminectomy, discectomy, spinal fusion, or scoliosis surgery, focusing on pain management, mobility restoration, and strengthening exercises for the spine Shoulder Physio: Targeted rehabilitation following procedures like rotator cuff surgery, shoulder reconstructions, SLAP tear repairs, and frozen shoulder surgery. Therapy aims to improve the range of motion, strength, and shoulder joint function. Elbow Physio: Includes treatments post-tennis elbow or golfer's elbow release, fractures, or immobilisation, focusing on restoring elbow function through exercises and manual therapy. Hand and Wrist Physio: Tailored for patients recovering from surgeries such as carpal tunnel release, tendon repairs, or fractures, with emphasis on restoring hand and wrist mobility, strength, and fine motor skills. Hip Physio: Rehabilitation following arthroscopy, total or partial hip replacement (THP/PHR), labral tear surgery, or hip fracture repair, focusing on gait training, hip strength, and mobility exercises. Knee Physio: Includes treatments post-meniscectomy, total or partial knee replacements, ligament surgeries (ACL, MCL, LCL, PCL), arthroscopy, fractures, or immobilisation, aiming to restore knee range of motion, strength, and stability. Ankle and Foot Physio: Rehabilitation following surgeries like arthroscopy, ligament and tendon repairs, sports injury surgery, or plantar fasciitis release. Therapy focuses on restoring ankle and foot function, stability, and mobility. Muscle Strength and Tendon Repairs: Tailored rehabilitation programs post-surgical repairs of muscles and tendons, focusing on gradual strengthening, flexibility, and functional restoration specific to the affected area. These specialised physiotherapies are essential in promoting optimal recovery, reducing post-operative complications, and restoring patients' functional abilities following orthopaedic and sports surgeries. What To Expect In A Post-Operative Rehabilitation In a post-operative rehabilitation at Physio K, patients can expect the following: Explanation of Precautions and Exercises: Our physiotherapists will discuss the specific precautions and limitations associated with your surgery. They will prescribe targeted exercises tailored to your surgical procedure and individual needs. Progress Monitoring and Guidance: Our team will closely monitor your progress throughout the recovery process. They will provide ongoing guidance and support to ensure that you are achieving milestones and recovering effectively. Individualised Treatment Approach: You will receive a personalised rehab program designed to address your unique recovery goals. Contact Our Physiotherapists For An Appointment Feel free to contact our physiotherapist to schedule an appointment or inquire about your rehabilitation or treatment plan. We are here to address any questions or concerns you may have regarding your recovery journey.

Osteoarthritis INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Osteoarthritis How can physiotherapy help with osteoarthritis? Osteoarthritis is a chronic condition that affects the moving joints in the body, such as the cartilage, the subchondral bone and the surrounding soft tissues. It mostly affects the weight bearing joints, e.g.: spine, knees, hips or ankles. Osteoarthritis is not always degenerative and it doesn’t always get worse over time. Rest, which was often prescribed in the past, is most likely not what you need as the reduction of muscle mass around the joint and associated decrease in range of motion can contribute to your problem. According to the latest research and the Australian physiotherapy association website, exercise and physical activity are essential with osteoarthritis and surgery should definitely not be the first treatment choice for patients with osteoarthritis and should only be considered after high value non-surgical care, including exercise therapy, education and weight control. Physiotherapy for the treatment of osteoarthritis varies from patient to patient. Manual therapy to increase the joint range of motion and reduce pain can, in many cases, be beneficial. Can dry needling help with arthritis? Usually, we use Dry Needling to have an effect on the muscle tone, which indirectly can have an effect on the pressure on a joint and therefore can help with osteoarthritis. On the other hand, studies have shown that dry needling can also cause specific physiological responses that increase blood levels of beta-endorphins, which produces a pain-relieving effect. This can help patients reduce their reliance on analgesic or anti-inflammatory medications. Trigger Point Dry Needling therapy has also been shown to activate the hypothalamus and deactivate the limbic system in the brain, both of which can alter our perception of pain.

Sports Injuries INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Sports Injuries Sports physiotherapy specialises in the treatment, rehabilitation and further prevention of injuries and niggles sustained during sporting activities. Our sports physiotherapists at Physio K have a wide range of experience in the assessment and treatment of sports injuries to allow you to return to your chosen sport without recurring issues. "We will create a rehabilitation program, tailored to your needs, enabling you to get back to your peak performance quickly and safely" Common sports injuries we treat frequently at Physio K Muscle strains and tears Tendon strains Ligament sprains (e.g. ankle sprains) Back pain Hamstring issues Plantar fasciosis Knee pain ITB problems Hip and groin injuries Neck pain Shoulder problems Tennis elbow Golfers elbow Wrist issues Post surgery rehabilitation Bursitis What our treatment comprises Injury assessment, treatment and rehabilitation program Our trained physiotherapists have the experience and knowledge to assess, diagnose and treat your injury. We will tailor the treatment to your needs and allow you to return to your chosen sport without recurring setbacks. Movement assessment This will be necessary to determine the cause of the problem. Our physiotherapists will look at posture, asymmetry, strength and flexibility. Pain is only a symptom; correcting the biomechanics or your movement pattern will treat the cause of the pain. Sport physiotherapy treatment modalities We will use our clinical reasoning to determine what treatment is the most effective for your recovery. Techniques we often use for the treatment of sports injuries are: sports taping (kinesiotape), dry needling, exercise prescription, movement and posture assessment, education, various types of soft tissue work and joint rehab. Why is it important to be proactive in sports injuries? A small ache or pain can quickly turn into a bigger problem and an injury which will stop you from doing what you love. It is best to get advice and start with treatment sooner rather than later. This is particularly important if you have just started in the season of your sport or if you are training for an event. Early treatment usually results in a quicker recovery. Our practice provides sports physio in our clinic, located in the Eastern suburbs of Sydney. Our studio is located in Bondi Junction. Physio K services the surrounding suburbs as well, such as Bondi Beach, Waverley, Tamarama, Bronte, Clovelly, Randwick, Woollahra, Paddington, Darlinghurst, Bellevue Hill, Double Bay, Rose Bay, Dover Heights and Vaucluse.

Information about dry needling. What are the risks and benefits, how does it work and what is the process with dry needling. Commonly Asked Questions On Dry Needling YOUR COMMONLY ASKED QUESTIONS ON DRY NEEDLING ANSWERED! DRY NEEDLING IS A FAST AND EFFECTIVE TREATMENT PROVEN TO RELIEVE PAIN AND ADVANCE RECOVERY. WHAT WILL I EXPERIENCE? The needles used are very thin and most patients do not feel it enter their skin. If the target muscles are tight and sensitive you will feel a cramp or twitch sensation. This is called the ‘twitch response’ and is the aim of the treatment; typically, the more twitches you get, the greater the relief. The twitch response is very short lasting, and patients soon learn to recognise this sensation as therapeutic as it is followed by a feeling of pain relief and muscle relaxation. HOW DOES DRY NEEDLING HELP? Dry Needling stimulates the muscle to produce a reflex relaxation. The needle also encourages blood flow to the treated region, initiating the natural healing process and helping with pain relief. Finally, the treatment creates electrical signals in the muscle to enhance the communication and function between the nerve, muscle, and brain. HOW OFTEN WILL I NEED TREATMENT? Treatments are typically once to twice per week, allowing for sufficient recovery time between sessions. However, this can vary, and your clinician will discuss this with you during your treatment. How does Dry Needling differ from Acupuncture? Dry Needling requires a musculoskeletal examination involving assessment of the muscle to identify tight knots within a muscle known as Trigger Points. Dry Needling is the performed in accordance with clinical findings, whereas Acupuncture is based on predefined locations on the body (meridians). With the application of Dry Needling, there will be an immediate chance after the treatment that the therapist can measure, and the patient can feel. ARE THERE ANY SIDE EFFECTS? Dry Needling is a low-risk procedure when performed by qualified professionals. Most common side effects include:  Muscle Soreness  Fatigue  Bruising These side effects are temporary and normally well tolerated by most people. LESS COMMON SIDE EFFECTS:  Dizziness/Fainting after the procedure. This is minimised by ensuring you have not skipped any meals and had sufficient water during the day.  Metal allergy. If this rare reaction occurs, switching to another brand of needle can assist. Please notify your treating clinician if you have a metal allergy.  Pnuemothorax (air in the chest cavity). Only applicable when needling around the chest cavity. It is considered a minimal risk when performed by our staff who have been trained under one of the worlds most stringent courses. If you have any further questions please discuss with your clinician or visit...

Jaw Problems Or TMJ Issues INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Jaw Problems Or TMJ Issues The jaw, or temporomandibular joint (TMJ) are the joints that are located on either side of the head. They open and close the mouth. These joints are functionally related to the head and neck. Symptoms of temporomandibular disorders (TMD): Jaw pain or tightness in the jaw Clicking or grinding with opening or closing of the mouth Limited opening of the mouth / stiffness Tooth pain or ear ache Headaches Dizziness "As in many problems of the human body, a jaw problem is most of the time something that has been building up over time." It could be caused suddenly due to an acute trauma (direct impact to the face or chin), but mostly it’s a combination of either stress, bruxism, postural tension or neck issues. The jaw, or temporomandibular joint (TMJ) is a joint in the skull which makes opening and closing of the mouth possible. It's a 'ball-in-a-socket' joint with a small joint in between. Sometimes, the disc can move a bit, causing the jaw to click with movements such as eating, jawning or simply opening or closing the mouth. In some cases, the jaw can get stuck in the opening or closed position of the mouth. As with all other joint issues, there will be muscles affected with this problem as well. The Masseter muscle is a common overworked and tight muscle, which can cause pain and referring pain as well. RELATIONSHIP TMJ AND THE NECK Due to its close proximity with the top of the neck and the ligament connection, there is big overlap between the TMJ and head and neck issues. With most TMJ issues, there can be some upper neck problems expected as well. Headaches and dizziness are also symptoms that can be related to the same issue, and should be assessed by your physio. TREATMENT OF JAW PAIN In most cases, jaw problems can be treated effectively with physiotherapy. Gentle manual techniques or dry needling can both be efficient ways to get rid of the problems. Mobilising the joint from inside the mouth is an effective technique often used at Physio K. We put gloves on and manually get more mobility in that TMJ. Soft tissue techniques to reduce the tightness of the tight muscles, including the masseter muscle, can often also be really helpful. Dry needling of the affected muscles is often really effective and in most cases, has a really good effect on the joint and the muscle at the same time. Some specific exercises at home can be given to maintain and further improve the good health of that joint as well.

Experience our effective posture correction in Bondi Junction. Book your appointment online today to alleviate pain for improved healing. Posture correction is essential for maintaining musculoskeletal health and preventing associated discomfort and injury. Our approach addresses postural imbalances effectively, supporting long-term physical well-being and functionality. Achieve And Improve Your Posture Achieve and maintain good posture with Physio K, focused on improving musculoskeletal alignment and function through proven methods. We support your journey towards sustained posture correction and overall well-being by addressing underlying issues and promoting healthy movement patterns. What Is Posture Correction? Posture correction involves techniques and interventions to optimally align the body's musculoskeletal structure. It focuses on improving the positioning of the spine and limbs to reduce strain on muscles, joints, and ligaments. Proper posture enhances biomechanical efficiency, supports balanced muscle activation, and prevents chronic pain and injury Posture Correction Bondi Junction BOOK YOUR INITIAL SESSION HERE Why Correct Posture Matters Maintaining correct posture is essential for several reasons: Musculoskeletal Health: Proper alignment of the body's musculoskeletal system reduces the strain on muscles, joints, and ligaments, promoting overall musculoskeletal health and minimising the risk of injuries. Organ Function: Good posture supports optimal organ function, including digestion and circulation. It ensures that internal organs are not compressed or restricted, allowing them to operate efficiently. Pain Prevention: Health experts affirm that maintaining proper posture helps prevent chronic conditions such as back and neck pain, headaches, and muscular fatigue, which can result from poor alignment. Respiratory Efficiency: Correct posture facilitates improved breathing by allowing the lungs to expand fully, enhancing respiratory efficiency and ensuring adequate oxygen supply to the body. Physical Performance: Adopting correct posture contributes to enhanced physical performance in daily activities and sports. It improves muscle coordination and balance, supporting overall movement and agility. By prioritising posture correction, individuals can significantly enhance their quality of life, supporting better health outcomes and overall well-being. Customised Posture Correction Plans Our posture program involves a structured process to address pain and enhance posture: Activity Assessment This initial step involves a thorough evaluation of an individual's daily activities, movement patterns, and existing postural habits. We assess how these factors contribute to pain and identify specific activities or positions that worsen discomfort. Identifying Pain Triggers Through assessment, we pinpoint activities or positions that exacerbate pain symptoms. This helps in understanding the root causes of postural discomfort and identifying underlying postural imbalances. Postural Imbalance Evaluation Based on the activity assessment, we evaluate postural imbalances that may contribute to pain. This evaluation is crucial for developing targeted strategies to correct these imbalances and improve overall posture. Activity Modification Strategies Once pain triggers and postural imbalances are identified, we implement personalised activity modification strategies. These may include: Educating on Body Mechanics: Teaching proper body alignment and movement techniques to reduce strain on core muscles and joints. Ergonomic Adjustments: Recommending ergonomic changes in work or home environments to support better posture. Postural Exercises: Prescribing specific exercises to strengthen abdominal muscles, improve flexibility, and correct postural alignment. Lifestyle Guidance: Providing advice on lifestyle adjustments such as sleeping positions, sitting posture, and physical activities to support improved posture. Promoting Healthy Postural Habits Throughout the process, emphasis is placed on promoting healthy postural habits. This involves educating individuals to maintain proper posture during daily activities, which contributes to long-term postural improvement and overall well-being. Monitoring and Adjustment Regular monitoring of progress allows us to make necessary adjustments to the posture correction plan. This ensures that the strategies implemented are effective in relieving pain, enhancing posture, and supporting long-term pain management. By following these structured steps, our treatment plan aims to address the root causes of pain related to poor posture and promote sustainable improvements in musculoskeletal health. Why Choose Physio K For Posture Alignment Expertise In Maintaining Good Posture: At Physio K, our team consists of highly trained physiotherapists who specialise in posture alignment. We have extensive experience in assessing and correcting postural imbalances using evidence-based techniques. Personalised Treatment Plans: We offer personalised posture correction plans tailored to meet your specific needs. Our assessments are thorough, identifying the root causes of poor posture to design effective treatment strategies. Comprehensive Approach: We combine manual therapy, corrective exercises, ergonomic advice, and lifestyle modifications to address posture-related issues comprehensively. This holistic approach ensures long-term benefits and prevents recurrence. Specialised Exercise Prescription: We prescribe tailored exercises designed to strengthen muscles, increase flexibility, and restore normal movement patterns, supporting comprehensive rehabilitation. Proven Results: Our methods are backed by proven results in improving posture, reducing pain, and enhancing overall musculoskeletal health. We focus on achieving sustainable outcomes that support your daily activities and long-term well-being. Get Started With Posture Correction Today Ready to improve your bad posture and enhance your overall well-being? Start your journey towards better posture today and experience the benefits of improved alignment and increased mobility.

Sprains, Strains And Tears INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Sprains, Strains And Tears Sprains, strains and tears are a hot topic in the physiotherapy world As physiotherapists we come across these types of injuries daily, but what does that mean for you? Keep reading to find out what the differences are between each of these, the physiotherapy treatment involved, and even how to avoid them recurring (or happening at all!) Ligament vs tendon vs muscle Let’s start with muscles. So what are they? Muscles are soft tissues. Many stretchy fibers make up your muscles. You have more than 600 muscles in your body. Different types of muscles have different jobs. Some muscles help you run or jump, others perform delicate tasks like threading a needle. Ligaments and tendons on the other hand, are quite different from muscles and even from each other! Tendons serve the purpose of attaching our muscles to our bones. They act like an anchor for the muscle to the bone. Ligaments attach bone to bone. Now you may think that ligaments are kind of the outlier in this situation. However the example of the calf complex sums it up perfectly! From the outside it looks as though the foot is just attached to the lower leg which naturally becomes the calf. While this is not wrong, what's going on underneath is much more interesting! The Achilles tendon, at the back of your heel, attaches the calf muscles to the calcaneus (heel bone), while a ligament holds the shin and foot bones (tibia and fibula with the talus) together at the ankle joint. So now that we know what’s involved, what happens when something goes wrong? You may often hear people and professionals speak of sprains and tears, but how do we distinguish between them? Sprain VS tear A sprain is a stretching or tearing of ligaments — the tough bands of fibrous tissue that connect two bones together in your joints. The most common location for a sprain is in your ankle. Initial treatment includes rest, ice, compression and elevation. Strains and tears can be grouped together. This is because a severe strain is referred to as a tear. Take a look at the table below to see how we can classify these injuries. Grade 1- The signs may not be present until after the activity is over. There may be a sensation of muscle cramp/tightness and a slight feeling of pain when the muscles are stretched or contracted. Grade 2- Immediate pain which is more severe than that of grade 1. It is confirmed by pain on stretch and contraction of the muscle and is usually sore to touch. Grade 3- Quite a serious injury. There is an immediate burning/stabbing pain and the individual is unable to walk without pain. The muscle is completely torn and there may be a large lump of muscle tissue above a depression where the tear is. Bruising will appear below the injury site. Treatment Treatment of strains and sprains should begin as soon as possible. Many people are familiar with the “RICE” protocol of R est, I ce, C ompression and E levation. Research now suggests that we can do a lot more in the early stages of Injury. See the infographic below for the most effective acute injury management protocol - “Peace & Love”. Your physiotherapist will guide you through a detailed and comprehensive rehabilitation programme individualized to your injury and personal goals. This kind of injury can take time to heal and may change the dynamics of the joint. The degree of sprain will determine the steps you will need to take in the recovery process. As physios, we will work with you to regain strength and mobility in your joint. We will teach you exercises, as well as give you a home exercise program, to prevent the injured joint from becoming stiff. Exercises to build strength and balance (in ankle and knee sprains) will be increased over time until you are back at a pre-injury level of activity. Your physio therapy can help with a return to exercise, sports programs and get the affected joint or muscle even stronger than it was to begin with. If you have suffered repeated sprains or strains (such as an ankle sprain or hamstring strain) or were immobilised for a while as the area healed (like in a boot or cast), physiotherapy will be strongly recommended to reduce the chance of getting injured again. Using an injured muscle or tendon can make your injury heal faster, as long as it's within the parameters set out by our physiotherapists. Exercising strained muscles and tendons may seem counterintuitive but a specific program of gradual strength training actually heals tendons faster. As your body repairs damaged tendons, it lays down fibres of collagen to form a scar, by exposing the scar to mechanical load (resistance exercise) the collagen aligns itself appropriately. Resting completely and avoiding any loading of the damaged tissue causes a phenomenon called ‘collagen disarray’. This essentially means the scar that the body has laid down to repair the tendon is not efficient at transmitting force through the tendon and can increase risk of re-injury, prolonged pain and inflammation. Our physiotherapists will guide you through your muscle or tendon strain rehabilitation with graded exposure to resistance exercise and functional activities to facilitate optimal healing and a return to your best level of function. Prevention Though sprains and strains can happen to anyone, there are a few ways you can reduce the risk of a sprain. These tips include: Avoid exercising or playing sports when tired or in pain. Maintain a healthy weight and well-balanced diet to keep muscles strong. Wear shoes that fit properly and be sure any sports equipment is also fitting well. Practice safety measures to prevent falls. Do stretching exercises daily or prior physiotherapy exercises to maintain strength and balance. Warm up and stretch before doing any physical activity. If you ever are questioning if you have a muscle/tendon strain/tear or a ligament sprain, always consult your physiotherapist. It’s usually a good idea to make sure it’s only a sprain or strain and not a more severe injury. You can also get a treatment plan that will get you up and moving again.

Headaches INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Headaches CAUSE OF HEADACHES Headaches can result due to a variety of reasons including stress, poor posture, accidents, medications, etc. Neck pain is another common cause of headaches and specific physiotherapy treatment can be very effective in the treatment of this condition. A cervicogenic headache, also referred to as cervical headache or migraine, is a headache caused by a disorder of the neck and related structures. "These headaches are often associated with neck pain" These headaches can present themselves on one side, can fluctuate in frequency and intensity (sometimes the pain is constant) and the pain often begins in the neck and then spreads to other areas of the head. At Physio K, you will get a thorough physical examination. Once we know the cause of the symptoms, we can help you with a specific treatment plan to get rid of your headaches asap! CAN DRY NEEDLING HELP WITH HEADACHES? Headaches can have different causes, but overactive muscles in the neck are a big contributor to these symptoms. Stress, cold or a wrong sleeping or sitting pattern can all have an effect on this and can result in either neck pain, stiffness, dizziness or headaches. Releasing this tightness can have a significant reduction or elimination of these headaches and dry needling is definitely a way to achieve this goal! To learn more about dry needling, click here .

Shoulder Pain INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Shoulder Pain The shoulder joint is a very complex, highly mobile structure that actually comprises 3 different joints: The glenohumeral joint: where your upper arm (humerus) connects with your shoulder blade (scapula) The acromioclavicular joint: where your shoulder blade (scapula) connects with your collarbone (clavicle) The sternoclavicular joint: where the collarbone (clavicle) meets the chest bone (sternum) The 4th joint scapulothoracic joint: is not really a joint between 2 bones, but the shoulder blade glides over the thoracic spine. It is seperated with muscles and ligaments; no ligaments connect the bones at this ‘joint’. There are many different muscles attaching to the shoulder joint and as it’s the most mobile joint of the body, many things can go wrong with this part of the body. The ‘outer sleeve’ muscles are the pectoralis muscles, the latissimus dorsi, the deltoid muscle and the trapezius. Underneath, we can find the ‘core muscles’ of the shoulder: levator scap, rhomboids, serratus anterior, pec minor and the subclavius muscle. Important muscles to stabilise the upper arm into the shoulder blade are called rotator cuff. CAUSES OF SHOULDER PAIN Arthritis Inflammation (tendons, the shoulder capsule, bursa) Injuries Instability (structural and mechanical) Referred pain into the shoulder (from the neck) Reduced mobility in the mid back (please see the page about back pain to learn more about this) Scapular dyskinesis: Shoulder pain may arise from a dysfunction in movement that may not be necessarily related to weakness or tightness of the muscles of the shoulder but rather coordination (motor control). The scapula must move in a manner that allows the shoulder joint to change position as the arm is brought over head and to the side, if the scapula fails to move appropriately this can also cause pain in and around the shoulder joint due to compression or impingement of the shoulder joint. Our physios can assess scapula position at rest and during movement through functional testing to determine whether your shoulder pain is related to diminished control of the scapula during movements of the upper limb. "Physiotherapy should be one of the first treatment approaches for shoulder problems." SHOULDER PAIN TREATMENT PHYSIO K A good understanding of the shoulder joint is needed. Everything in the body is connected through fascia and sometimes a tightness in one area can cause problems in another area. This happens a lot with the shoulder. The rib cage or the low back could be the culprit and shoulder pain can be the result. At Physio K, we have a deep understanding of how the body functions and how other areas can be the cause of your problems. Soft tissue work, dry needling , joint mobilisations and manipulation, traction, education and exercise therapy are all treatment methods which can be used to effectively alleviate the shoulder pain. In the video bellow, Kenny from Physio K runs you through an exercise program to increase the mobility of your shoulders. Please always check with your physio to know which exercises will be helpful for you. These videos are here as a guide and will contribute to your rehab, in addition to some specific manual treatment. Sometimes you'll need a different approach, so always contact your health practitioner to get the best recommendation for you. Shoulder mobility exercises 1. Arm swings This one is great in the initial stages of shoulder rehab or after shoulder surgery. Standing up and bending forward with the other (non-affected) hand and arm on a table below you. Make sure you put your body weight on that other arm, so you don't have any pressure in your lower back. From here we'll start swinging, try to swing your arm up and down. Imagine having a small weight in your hand, you could even have a little weight in your hand and let it swing like a pendulum up and down. Small movements are fine, try not to control the movement, just let your arm swing. Do that for about a minute. The next one is swinging left and right for a minute and then making circles and swinging clockwise and anti-clockwise. Try to do those one minute each so that's about four minutes in total. 2. Crawling up the wall Start with facing a wall and touch the wall with your toes and your nose. Now put one hand up against the wall about shoulder height and start crawling up with your fingers. Try to crawl as high as you can, hold for a few seconds before sliding down until the beginning position. Repeat this for about 15 times. 3. Stick exercises With a broomstick in your hands, shoulder width apart, moving up and down behind your head. Try to extend your elbows all the way and come back down behind the head. Then, try to make circles in the air, forward and backwards. Do this for about 10 to 15 times each. Lastly, the most challenging one is called shoulder dislocations (don’t try this if you have dislocated your shoulder in the past). Hold the stick as wide as you can over your head and try to go backwards behind your head, keeping your elbows extended. Try to go until you touch your lower back, and then come back up. Repeat 10 to 15 times. Shoulder stability exercises In the above video, Anthony from Physio K runs you through a shoulder strengthening program, targeted specifically if you have any shoulder pain or weakness within your shoulder . These are the 3 exercises we would recommend: 1 . Rotator cuff strengthening exercise: external rotation To perform this one, you're going to start by holding a theraband in your hand, making a nice fist, pointing up at the roof and keeping your elbow nice and close to your side. You're going to gently rotate your arm outwards, stopping at about 30 to 45 degrees. For this exercise we're looking to engage that rotator cuff, so we want to make sure that there's tension on the theraband the entire time and we're looking at repeating this for 10 reps and repeating that three times. 2. Rotator cuff strengthening exercise: internal rotation This exercise is very similar; the only difference is we're doing it the opposite way. So we're going to have you holding it in that same hand with the same grip and you're just going to start by pulling from outside to inside, towards the belly button. For both of these exercises, you can have the theraband anchored on a doorknob or something roughly about this height, belly button height. 3. Straight arm pull back For this exercise, you're going to hold a theraband in a closed fist pointing down, making sure your elbow is nice and straight as you do that. Then you're going to extend your fist so it comes straight past the hip. All of these exercises should be performed 10 times and repeated three times.

Back Pain INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Back Pain The spine is usually described by dividing it into 3 major sections: the cervical spine (the neck), the thoracic spine (the mid or upper back), and the lumbar spine (the lower back). Below the lumbar spine, we can find the pelvis. This complex structure is an interconnected complex of bones, nerves, muscles, tendons, ligaments and fascia, and all of these can become damaged and cause pain, neurological symptoms or cause a loss of mobility. Check the links below to find more information about: lower back and lower back pain You can also find more detailed information regarding disc bulges and sciatica Or more information about neck pain In this section, we’ll talk about the middle of the back, or the thoracic spine. UPPER BACK PAIN TREATMENT "Most problems in the middle part of the back are caused by repetitive movements." Many times it’s a classic example of small things that build up and generate problems over time. Heavy labour or lifting together with a rotation can cause pain or stiffness locally. Sometimes the pain can refer to the side of the chest or to the front, around the sternum or chest bone. Many people confuse rib stiffness with a heart issue. When the joint between the rib and the vertebrae gets stiff, it can cause local and referred pain until the chest, hence the thought of heart problems. At Physio K, we deal with these problems on a weekly basis and most of the time, we can get you up and running within a few sessions. We first make an accurate diagnosis and based on that, we’ll combine hands on manual treatment with specific home exercises to get your back functioning again asap. Dry needling can be helpful if the deep thoracic muscles are tight or stiff. We made a few interesting videos, 3 of these 4 videos will focus on increasing the mobility of the mid back, as this is often a rigid and stiffer area with many people. The more mobility you have in the mid back, the better for the neck and shoulders. Many shoulder problems occur because of rigidity in this area, so these exercises can help as prevention for shoulder problems as well. Please always check with your physio to know which exercises will be helpful for you. These videos are here as a guide and will contribute to your rehab, in addition to some specific manual treatment. Sometimes you'll need a different approach, so always contact your health practitioner to get the best recommendation for you. Watch them: Middle back mobility exercises In the above video, Kenny from Physio K runs you through some exercises to improve your thoracic spine mobility, which is the mobility of your mid back. They are good to increase the movement in that area but also to prevent issues in your neck and your shoulders down the track. 1. Cat-cow exercise Starting on all fours position. You can do this on the floor on a mat. Make sure your hips are above your knees and your hands are under your shoulders. Start with tilting the pelvis. The pelvis is the part that's just below your lower back, so you can tilt this forward and backwards. Focus on the middle back, so when you tilt your pelvis forward, you'll push the middle of your back down and you look up towards the ceiling.Then you’ll change the direction, tilting your pelvis backwards and push the midpoint of your mid back up towards the ceiling and you'll look down. Do this for about a minute: 20 to 30 times and if possible multiple times a day. 2. Threading the needle or thoracic rotations In the same position as exercise 1, try to rotate your arm as far as you can and look at your hand while you do this, then come back to the beginning position and switch sides. Do this for about a minute: 20 to 30 times and if possible multiple times a day. Try not to force this exercise. These two exercises are the best ones to increase your thoracic mobility. Try to do them as much as you can, frequently during the day. Thoracic kyphosis exercises: strengthening and mobility for the mid back In the above video, Kenny from Physio K shows you some exercises to improve thoracic mobility, which is the mobility in the middle of your back. These are especially good if you have a big thoracic kyphosis, which is a big forward bend in the middle of your back, and also if you have stiffness in that area. These exercises will improve your mobility and will also be good for strengthening. 1. Cat cow exercise On your hands and knees, in all four position, making sure that your hips are above your knees and your hands are underneath your shoulders. Try to tilt your pelvis forward and backwards. We're going to focus on the middle back, so when you tilt your pelvis forward, you'll push the middle of your back down and you look up towards the ceiling.Then you’ll change the direction, tilting your pelvis backwards and push the midpoint of your mid back up towards the ceiling and you'll look down. Do this for about a minute: 20 to 30 times and if possible multiple times a day. 2. Prone lateral raise Lay on your tummy and have your arms at 90˚ abduction. Try to lift your arms up and squeeze your shoulder blades together. Hold for about 10 seconds and then go down again and you can rest your arms on the floor. Try to do this for about 20 times and if possible 3 sets. If this is too easy without any weights, you can use small weights in each hand, you can go from 1 kilo, I wouldn't go too high, we're focusing on endurance. Make sure you focus on squeezing your shoulder blades. 3. Front raise thumbs up Laying on your tummy on a mat, keep your forehead on a small towel and raise your arms forward. Make sure that your thumbs are up towards the ceiling. Lift up your arms without bending your elbows. Hold that for five seconds and then go down again. This is a tough one. Do this one about 10 to 15 times and if possible 3 sets. If it would be too easy, you can use some weights as well, about one to three kilograms in each hand. Mid Back mobility: progression In the above video, Anthony from Physio K runs you through a couple of exercises that are great for improving your mid-back mobility. 1. Bow and arrow Laying on your back, you're going to have both of your arms in front of you and both of your knees bent. Your hands are going to be together out in front of you. Now, just as if you were drawing a bow and arrow, you're going to pull one arm back, bending your elbow all the way across your body. Now the goal of this exercise is to touch the ground. But if you can't get there at the start, don't worry about it, bit by bit as you start to improve you'll notice that you can make it further and further closer towards the ground. For these exercises, we generally recommend that you do 10 each side and you repeat them three times a day. 2. Book opener In the exact same position as the previous exercise with knees bent and hands together, you're going to open up, keeping your elbow straight this time, opening up all the way, reaching for the roof and coming straight back down again. Like the previous one, the goal is to touch the floor on both sides at the same time. But if you don't get there at the start, don't worry about it. We're going to go for 3 sets of 10 for those exercises. 3. Windmill In the same starting position, try to reach up above your head, trying to drag your hand all the way across. Try to keep your hand in contact with the ground as you do this. It's important to remember for all of these exercises that your head follows your hand everywhere it goes. 4. Variation of the world's greatest stretch. For this one, you're going to be up on your hands and knees. The goal for this to start off, is having your hips and your shoulders square with your body then reaching with your right hand, you're going to come underneath your body, going as far as you can, and then opening straight up towards the roof and coming down again. For this one here, we're looking at doing three sets of ten on both sides. Foam rolling for the mid back In the above video, Kenny from Physio K shows you a few things to increase the mobility of your mid-back , which is your thoracic spine. They will both include a foam roller. 1. Foam rolling your upper back (mid back) For the first one, try to just lay on your back, with your upper back on a foam roller. Try to cross your arms over your chest, lift up your hips and gently roll up and down on the foam roller. Don't go too fast, you won't have any benefits if you go too fast. Try to do that for about two to three minutes. 2. Breathing on the foam roller We are laying on the foam roller in a very similar position as exercise 1. Just try and relax your hips down on the floor and then put your arms over your head, and just try to relax in this position and just try to breathe. Take a few deep breaths in and out, and after that, you can try and move a little bit up or down on the foam roller. These two are really good to increase your mobility in your upper back.

Dizziness Or Vertigo INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Dizziness Or Vertigo WHAT IS THE DIFFERENCE BETWEEN DIZZINESS AND VERTIGO? Dizziness is a broader term and describes the sensation of lightheadedness or disorientation. These symptoms can have a number of different causes. This might include neck issues, vascular or blood flow problems, vestibular disorders or brain trauma. The majority of these symptoms are related to movement, and dizziness can be triggered or become aggravated by movements such as laying down or getting up. Vertigo is a specific type of dizziness. Whilst experiencing symptoms of vertigo, it may feel as though you or the environment around you is spinning. The most common types of vertigo are Benign Paroxysmal Positional Vertigo (BPPV) and Cervical Vertigo. BPPV BPPV is more prevalent in women, with studies indicating that they are twice as likely to develop the condition compared to men. Cervical vertigo Research has shown that vestibular rehabilitation exercises can be an effective adjunctive treatment for cervical vertigo, helping to improve balance and reduce dizziness symptoms. Benign Paroxysmal Positional Vertigo (BPPV) Patients who suffer from this condition usually report a type of dizziness where the room or the world is spinning around them. Other symptoms may include blurred vision, balance problems, nausea or even vomiting. This type of dizziness tends to be triggered by movements of the head. Between 50 and 70% of BPPV cases are idiopathic, which means they have no known cause. However despite this, BPPV is very common, easily diagnosed and easily treatable! The Dix-Hallpike manoeuvre is the most common test for BPPV and is done within minutes to accurately diagnose this type of dizziness. The Epley manoeuvre is a very effective treatment for BPPV, and research has shown significant benefits within just a few sessions. Cervical Vertigo Cervical vertigo produces dizziness symptoms which originate in the cervical spine. This experience can either feel like it is the environment or yourself which is spinning, and usually occurs when moving or rotating the neck, potentially impacting balance. Often a functional problem in the neck is a big contributor to this kind of dizziness. This may include muscle, ligament or fascia tightness, or a joint in the cervical spine which is stiff and immobile. Some other underlying causes can be cervical spondylosis (advanced osteoarthritis of the neck), trauma or whiplash. Poor posture, cold wind, air conditioning or even poor set-up of a computer screen can be contributing factors to these issues, and together with neck pain, headaches and tinnitus, can result in significantly disruptive dizziness. Manual therapy in the higher part of the neck can get you relatively fast results. This treatment is gentle and focuses on restoring the normal movement and flexibility in your neck. Many people feel some relief in the first session and most of our patients will report significant improvements within weeks. "Physiotherapy can be a very good option to treat these symptoms, especially when they are movement induced." DIZZINESS TREATMENT At Physio K, we’ve seen many people who have had dizziness or vertigo for a long time before they were accurately diagnosed. It is very common to have, and many people don’t know what to do about it. In many cases, medication is not a cure, and will not help you get rid of the problem. Contact us today to make an appointment, dizziness or vertigo can be treated effectively and most of the time it does not take many treatments! As mentioned above, the Dix Hallpike manoevre or specific neck treatment can be very effective with these issues. Check out the page about neck problems here (link to neck pain treatment)

Hamstring Injuries INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Hamstring Injuries Hamstring injuries can be the source of a lot of pain or discomfort for many of us. Issues may range from stiffness to tears and everything in between. In this blog, we will explore not only the cause and treatment of hamstring injuries but also the ways in which we can work to prevent them. The hamstrings are composed of 3 muscles; the semimembranosus, semitendinosus and the biceps femoris. These muscles work together to perform the movements of knee flexion (bringing your heels to your bum) and hip extension (going from sitting to standing). Cause The causes of hamstring injuries are numerous. They can range from your own biomechanics to the sport you play but to name a few. Let's explore the most common causes of Hamstring injury below. Pelvic tilt A pelvic tilt is the angle at which your pelvis sits. This may be anterior or posterior. If you have an anterior tilt this leads to over stretching of the hamstrings over a long period of time and subsequently, muscle weakness. This weakness leaves the hamstrings open to an increased chance of injury. Muscle imbalance If one muscle group is stronger than its opposing muscle group, a muscle imbalance can occur. In the case of the hamstrings, the opposing muscle group is the quadriceps at the front of the thigh. During activities requiring high speed the hamstrings may fatigue a lot faster than the quads if an imbalance is present. This too can lead to a strain. Previous injury Ankle sprains can lead to a change in body biomechanics and make you more susceptible to hamstring strains. Our bodies work on a balance of mobility and stability. Our hips and ankles take care of mobility, whereas the knee and foot work on stability. If any of these areas become injured it may compromise the muscle function and thus lead to strain. Previous hamstring injury is the highest risk factor of all for the chance of the strain recurring. Many people return to sport or normal activity far too quickly and can prolong an injury by months. If not treated properly hamstring problems can last for entire sporting careers! Type of physical activity Anyone can experience hamstring strain, but those especially at risk are: ● Sports that require kicking and sprinting: football, soccer, basketball ● Runners ● Dancers ● Older athletes whose exercise is primarily walking ● Teenagers athletes who are still growing Treatment The primary objective of physical therapy and the rehabilitation program is to restore the patient’s functions to the highest possible degree and/or to return the athlete to sport at the former level of performance and this with minimal risk of re-injury.(Physiopedia, 2022) Similar to all types of muscle strains and sprains, the course of treatment and time spent in rehabilitation will vary depending on the individual and the grade of the injury. All muscle injuries should follow the “ PEACE & LOVE” protocol. This is the updated version of the traditional RIC E. Check out our blog detailing “PEACE & LOVE” here . Your physiotherapist will guide you through a personalized rehab programme that you will be required to follow in clinic and at home. In general, it is recommended to stop running and stretching for three weeks or so, you will need to let the scar tissue lay down over the tear without disrupting it. If you stretch the muscle immediately it leads to difficulty for the hamstring muscle fibers to knit back together effectively. It is very rare we ask a patient to stop activity, however in the case of a strain, best available evidence suggests that this is the most effective and time efficient way to return to sport and reduce re injury risk. Once your physio feels you have gone through the healing phase then the fun rehab can begin and eventually get you back out running, kicking, jumping or dancing. How long this lasts varies and is based on individual factors and you will have to reach certain checkpoints before the physio lets you back 100% but on average it’s a few weeks. The main areas of strengthening and soft tissue work in the case of a hamstring strain is not only the hamstrings themselves but also the core and glutes due to their proximity to each other. Physiotherapists can carry out a number of different techniques at various stages during your recovery. These include but are not limited to: ● Manual therapy ● Soft tissue work ● Joint mobilisations ● Trigger point dry needling ● Taping ● Active release techniques ● Biomechanical assessment and gait analysis Prevention There is no fool proof method for preventing the occurrence and recurrence of hamstring injuries. Simple steps you can take to decreasing your chances of sustaining a hamstring injury are: ● Continued stretching. Even once your injury is better, it is important to maintain flexibility. ● Staying strong. Ensuring strong hamstrings helps with muscle imbalances occurring. ● Take your rest days. Fatigue can be a huge risk factor. ● If your hamstrings start to feel achy, don't push them. Our bodies do a great job of letting you know when you’re pushing things too far, so you just need to hear the call. References Hamstring strain (no date) Physiopedia. Available at: https://www.physio-pedia.com/Hamstring_Strain (Accessed: November 1, 2022).