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Discover the benefits of sports and remedial massage with Physio in Sydney. Physio K Bondi Junction serves the Eastern Suburbs with expert care. SPORTS AND REMEDIAL MASSAGE Massage and fascia techniques are often used to release tight muscles and free up areas of the musculoskeletal system. When these are used in combination with other techniques in the movement system, they will almost always give better results than only massage. Many problems in the body are caused by a combination of (small) issues in different areas. Addressing all of these issues will be necessary to get you pain free and to do the things that you love. Benefits of Remedial & Sports Massage Remedial and sports massage offers more than just relaxation. At Physio K in Bondi Junction , we use targeted massage techniques to: Relieve muscle tension and stiffness Improve circulation and recovery after exercise Enhance flexibility and joint mobility Reduce stress and improve overall wellbeing For athletes and active individuals in the Eastern Suburbs, sports massage can also help prevent injuries by identifying problem areas early and supporting ongoing performance. Why Choose Physio K in Bondi Junction Located in the heart of Bondi Junction, Physio K supports clients across the Eastern Suburbs with high-quality remedial massage and physiotherapy. Whether you’re recovering from a sports injury, dealing with postural pain, or simply want to move more freely, our experienced team is here to help you every step of the way.

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.

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Learn what to expect from your physio in Sydney. At Physio K Bondi Junction, we provide comprehensive care tailored to your individual needs. WHAT CAN I EXPECT FROM MY TREATMENT? HISTORY The treatment actually starts before you enter the clinic. We will send you an email with a questionnaire about the history of your problems. This will help the practitioner a lot and will save time for more assessment and treatment in your first session. At your actual appointment, we will then check the form and most likely ask a few more questions to get all the information about your current history. From here, we will do a complete assessment to find out what the issue is and start with hands-on treatment. WHAT DOES THE ASSESSMENT INVOLVE? We will need to have a look at how you move and where the problems are. It is advisable that you wear comfortable clothes and come with either shorts if the problem is in the low back and/or legs or wear a singlet if it is an upper body issue. Don’t worry if you don’t have shorts, the clinic will have a spare pair. The physiotherapist will observe your movements in standing, sitting or lying. We may do some compression or stretch tests and will palpate the tissues to evaluate what is happening in the body. WHICH TREATMENT METHODS ARE USED? We use a wide range of treatments to help you with your issues. These include, but are not limited to: Soft tissue work and massage Fascia treatment Trigger point treatment Stretching Traction and translations of the joints Mobilisations and manipulation Dry needling Education and postural correction Exercise prescription The treatment will always consist of a variety of techniques to tailor the treatment to your specific needs TREATMENT EFFECTS You will generally feel better after the treatment, but stiffness afterwards is not unusual. Definitely after dry needling, it is quite common to feel some tightness. This normally disappears after 24 to 48 hours. HOW WILL THE FOLLOW UP TREATMENTS WORK? At the end of the first treatment, we will develop a treatment plan tailored for you. We will have a quick chat about the progress and do a short assessment in the subsequent treatment. Follow up sessions will then be focussing on the ongoing treatment. HOW MANY TREATMENTS WILL I NEED? This will vary greatly depending on several factors: the cause and severity of the issue, how long have you had the symptoms, your age, fitness level and lifestyle and how good you are with following the treatment plan. We will give you an estimation based on all these factors and will re-evaluate at every session to see where you are in the progress.

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 .

Relieve muscle pain with dry needling from Physio in Sydney. Physio K Bondi Junction offers effective therapy for sports injuries and chronic pain. We offer dry needling treatments, a specialised therapeutic technique performed by trained physiotherapists which is a fast and effective treatment proven to relieve muscle pain and advance recovery. Dry needling is a fast and effective treatment proven to relieve pain and advance recovery. Dry Needling Treatment In Bondi Junction And Surrounding Areas Our practice provides sports physiotherapy in our clinic, located in the Eastern suburbs of Sydney. We service 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. What Is Dry Needling? It involves inserting and advancing a fine filament needle into the muscle in the region of a “Trigger Point’. Dry Needling aims to achieve a local twitch response to release muscle tension and pain. It is an effective treatment for chronic pain of neuropathic origin with very few side effects. This technique is unequalled in finding and eliminating neuromuscular dysfunction that leads to pain and functional deficits. The needle is very thin and you won’t even feel it penetrating the skin normally. Healthy muscles won’t feel much or any discomfort when inserting this needle. However, when the muscle is sensitive and shortened or has active trigger points within it, the patient may feel a sensation like a muscle cramp -‘the twitch response’, and that’s exactly what we’re looking for. What Can Be Achieved With Dry Needling? Dry needling can be very beneficial in reducing neck pain, back pain, shoulder issues, knee pain, tennis elbow or any sports injuries. Strained muscles react very well to dry needling and it can significantly reduce rehabilitation time. In combination with other forms of physiotherapy, dry needling can be very effective in treating these conditions. Dry Needling Bondi Junction BOOK YOUR INITIAL DRY NEEDLING SESSION HERE How Does Our Dry Needling Differ From Most Other Practices? Integrated Treatment Approach: Unlike many practices, we integrate dry needling with manual therapy, exercise prescription, education, and comprehensive assessment to maximise treatment effectiveness. Focused Needling Technique: During the sessions, needles are inserted briefly and moved for up to 10 seconds before removal, ensuring a targeted treatment that typically lasts only a few minutes. Clinical Assessment and Response: We conduct thorough clinical assessments before and after sessions to evaluate patient response and adjust treatment plans accordingly. Root Cause Identification: Our approach involves identifying and addressing the underlying causes of musculoskeletal issues, rather than solely treating symptomatic areas with needling. GEMt Certification: Trained under GEMt, a leading global provider of dry needling education, we adhere to high safety and efficacy standards in our practice. No Extra Cost: We don't charge any extra for dry needling, it is part of the service. We use it with other techniques to give you the best outcome during your treatment. Difference Between Dry Needling And Traditional Acupuncture Both acupuncture and dry needling use a fine filament needle which is inserted into the skin to treat pain, but that is where the similarity stops. Traditional Chinese acupuncture focuses on energy levels (meridians). It is a more superficial treatment and the needles are inserted into specific parts of the body to focus on restoring energy or “Qi”. With dry needling, we are focusing on trigger points (a term that was first described in 1942 by Dr. Janet Travell). These are painful spots in the body that can cause local and/or referred pain. Dry needling aims to deactivate and desensitise myofascial trigger points which should stimulate a healing response in that tissue and reduce biomechanical stress of the muscle treated. Dry Needling Benefits 1. Fast And Effective Treatment Treatment outcomes can be achieved faster, allowing the practitioner to do more in the same session, aiding in quicker recovery and improved outcomes. 2. Evidence-Based Approach The research has proven that the ‘twitch’ response in the muscle during dry needling is associated with muscle relaxation. This will be beneficial to muscles, tendons and joints in the body! 3. Proven Techniques Dry needling treatment is an extremely effective method for treating acute and chronic pain, and it has very few side effects. As well as standard physiotherapy and manual therapy. In combination with other forms of treatment, trigger point dry needling is a quick and effective way to treat neuromuscular dysfunction to reduce pain and discomfort greatly. Contact Us For An Appointment Get in touch with us to arrange an appointment for personalised physiotherapy treatments and pain management. Our physiotherapists are dedicated to helping you overcome musculoskeletal issues and enhance your physical well-being

Elbow 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 Elbow Pain TENNIS ELBOW / GOLFERS ELBOW These terms refer to tightness and pain of the tendons on either side of the elbow. The extensor muscles and tendons of the forearm, who are responsible for extension of the wrist can get inflamed (tennis elbow or lateral epicondylitis). The same can happen with the flexors, the muscles on the inside of the elbow. Overuse can result in stiffness in that area and/or weakness in the hand or fingers (medial epicondylitis). SYMPTOMS: Pain and/or tenderness around the elbow and lower arm Weakness in the hand and fingers Radiating pain in the upper arm Swelling around the elbow The symptoms are either a result of an overuse injury (labour intensive work such as gardening, painting or gyprocking) or a result from a problem in another area of the body. When there’s a problem in the mid back or the neck, sometimes the body compensates, and the arm pain is a result of that. Lateral epicondylalgia VS Lateral epicondylitis Lateral elbow pain can also be a result of cervical radiculopathy. The outside of the elbow has nerves that originate from the C6, C7 nerve roots meaning the pain may be referred from the compression or irritation of these nerve roots in the neck. Our physiotherapists always screen the joints above and below an area experiencing pain as the pain may be getting referred from another area in the body. This is becoming more commonly observed in practice and is supported by the most current scientific evidence. ELBOW PAIN TREATMENT We first need to search for the cause of the problems, before an accurate treatment plan can be made. Is the origin of the problem where the pain is felt? Fascia treatment in different areas of the body will mostly be combined with stretching, education, strengthening exercises and dry needling. In the bellow video, Kenny from Physio K runs you through a few exercises for your elbow and your lower arm. These are good if you have elbow issues, such as golfer's elbow or tennis elbow or if you have tightness in your lower arm. These exercises should be an addition to your physiotherapy treatment to do at home. 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 a video with elbow exercises 1. Extensor stretch Sitting or standing, extend your elbow with your palm facing down. Then, make a fist with your thumb inside your fist. Bend your fist down and help push that one down with your other hand. Hold this position for about 20 seconds. Make sure your elbow is straight and your thumb is inside. Do this two to three times in a row. 2. Stretch of the flexors of the forearm Standing up in front of a table, turn your hand around so the ball of your hand is facing away from you. Try to push your palm down; you should feel a stretch in your forearm. This can be done with the fingers over the edge of the table (beginner) or with the whole hand on the table (advanced). Hold for about 20-25 seconds and then just shake it out and repeat 3 times. 3. Eccentric strengthening (for tennis elbow) You'll need a weight for this exercise, a weight of about a kilo. If you don't have a weight you can use a pack of sugar or salt, something that's compact enough to hold in your hand. With your elbow totally straight and your palm facing down, holding the weight. Start with the weight up and slowly release in an eccentric movement. Divide this whole range in six seconds. Then, with your other hand, you'll assist to come up again and then repeat the exercise. This is an eccentric exercise to strengthen the tendons. Do 3 sets of 10 repetitions and build up to 3 sets of 20.

Bursitis 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 Bursitis Bursitis is inflammation of the bursa. A bursa is a sac, filled with fluid that acts as a cushion between your bone and the soft tissues (muscles, tendons, ligaments, skin, fascia,...). The reason why we have these bursae (plural of bursa) is to minimise friction and assist with joint movements. We can compare bursa fluid with the oil in your car or in a machine: everything moves smoother with a bit of extra lube or oil. WHERE COULD YOU HAVE BURSITIS? There are over 150 bursae in the body, so there are many different areas where your bursa could get inflamed! The most common joints are the places you put a lot of pressure on. The top 5 we see and treat at Physio K are: Shoulder bursitis (subacromial bursitis) Elbow bursitis (olecranon bursitis) Hip bursitis (trochanteric bursitis) Knee bursitis (prepatellar bursitis) Feet: big toe, heel or ball of the foot CAUSES OF BURSITIS: THE MILLION-DOLLAR QUESTION "The most common cause is overuse or repeated pressure on a part of the body." Many patients arrive at our clinic with an ultrasound scan showing bursitis. At Physio K, we tend not to see this as a diagnosis, but as a result of a problem. Let’s explain this with a few examples: Posture induced overpressure causing bursitis is quite common. Treatment for the bursitis will only solve your current symptoms, but does nothing to the cause of your issue, which is your posture! Repetitive gym workouts could cause overpressure in a joint (for example the shoulder joint) and because of that give inflammation of the bursa. Shoulder instability or imbalance of the shoulder muscles can be the real cause to address, rather than just do treatment for the bursitis! Bursitis can also be caused by acute trauma, such as motor vehicle accidents, falls and sporting collisions. SYMPTOMS OF BURSITIS: The most common symptoms are: Localised pain Swelling Stiffness Warmth or heath in that area Redness of the skin in that affected area TREATMENT OF BURSITIS: As mentioned above (in causes of bursitis), it is important to treat the cause of the real problem, rather than just treating the symptoms. Anti-inflammatory medication, relative rest, cold packs and sometimes corticosteroid injections may resolve the symptoms. But if we maintain the same lifestyle, these symptoms will come back at some point. A thorough assessment will be necessary to find the root cause, which is what we do at Physio K. DOES DRY NEEDLING HELP BURSITIS? With bursitis, together with treatment for the symptoms, we need to address the root cause of your problem. Sometimes, that can be a wrong movement pattern or muscle tension that has been building up over time. Releasing a taut band and trigger points in the affected muscle can ease the pressure in the joint and therefore ease the bursitis. To learn more about dry needling, click here .

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.

Ankle Sprains 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 Ankle Sprains A sprained ankle is one of the most common sporting injuries, often recurring regularly if not treated and rehabilitated correctly. In most cases the foot is rolled inwards, resulting in stretching or tearing of the ligaments on the outside of the ankle. Occasionally, there is associated muscle, bone or cartilage damage involved too. Stepping or running onto an unstable surface or landing unbalanced can cause your ankle to ‘roll’ and sprain your ankle. Pain, swelling and bruising may follow. Depending on the severity of your sprain, you may have trouble standing on your foot or walking. In these cases, a walking boot, crutches or strapping might be advisable. HOW LONG DOES IT TAKE FOR AN ANKLE SPRAIN TO HEAL? This can vary greatly depending on the grade of your ankle sprain. Grade 1 will most likely heal within 2 to 3 weeks, although it can take up to 6 weeks for full scar tissue maturation. Untreated mild ankle sprains quite often result in joint stiffness, ligament laxity, muscle weakness or reduced proprioception (balance and joint awareness). This can lead to compensations in other parts of the body, which can lead to other injuries at a later time. Grade 2 sprains have more severe ligament stretch and need 4 to 6 weeks recovery time. Grade 3 ligament injuries are when the ligament is completely ruptured. The rehabilitation of a Grade 3 ankle sprain normally takes 6 to 12 weeks but is quite variable depending on your specific injury. TREATMENT OF ANKLE SPRAINS Depending on the grade or severity of your injury, treatment will be tailored to your individual needs. "A sprained ankle can increase your risk of re-injury as much as 40-70%, but the correct post-injury rehabilitation exercises significantly decrease the risk." Pain relief, regaining full range of motion, strengthening of calf and ankle muscles, restoring proprioception, normalising gait patterns and returning to sports are goals that will be addressed to get you the best rehabilitation and get you back to doing what you love. DRY NEEDLING ANKLE SPRAIN Dry needling is often a technique that is not commonly used with an ankle sprain, but it can have significant benefits. The peroneal group is a muscle group on the outside of your lower leg, which plays an important role in the stability of your foot and ankle. We’ve seen chronic ankle instability and pain due to the overactivity and trigger points in this muscle group. It is important that this is addressed and dry needling can be an effective way to treat this. To learn more about dry needling, click here . In the video bellow, Kenny from Physio K runs you through a stability exercise program for your ankle and your foot. These are particularly handy after you sprained (or rolled) your ankle or if you have ankle instability. You really should master these ones after an ankle sprain, otherwise you could have an instability for a long time. This exercise program will start off easy and will progress to more difficult exercises. 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 the video about ankle and foot stability exercises 1. Standing on one foot That's a very easy exercise. You can do that anytime: when you wait for traffic lights or when you're cooking, just stand on one foot. You can make it a little bit harder if you close your eyes. Doing that will eliminate a part of your balance system, so that will be a little bit harder. Try to do that for a minute or longer, if possible. 2. Standing single leg with movement Bending through your knee, up and down while standing on 1 leg is a very good progression from the first exercise. Next, moving the free leg in different directions can be used to challenge your balance system. Try to do this for a minute each time. 3. Lunges steps (forward and sideways) Take big steps forward and then sideways: lunges. Keep your bodyweight on top of the front foot and try to keep your balance for 3 seconds before switching to the other leg. Try to do 10 repetitions each side, 3 sets. 4. Jumping lunges Big jumps forward and sideways. This is very similar to the previous exercise, only now it requires jumps instead of steps. Start with jumping from 1 leg to the other, then switch to continuously jumping with the same leg. Try to make your foot and leg tired to improve your balance and your stability in your ankle. These exercises are paramount to increase the stability of your foot and ankle. Really try to do them as much as you can, you should do them at least for a few weeks to a few months.

Neck 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 Neck Pain Physio K offers treatment for many different types of neck pain. Problems in this part of the body can present in many different ways. Some common presentations of neck pain include: Reduced range of motion Pain when turning the head Muscle tightness, either constant or with movements of the head Pain radiating in the shoulders or arms from the neck Pain at the top of the neck, often combined with headaches CAUSE OF NECK PAIN: BAD POSTURE: Poor posture during the day can cause the weight of the head to shift forward and away from the center of the body (forward head posture), forcing the neck muscles to work harder to support the head. Prolonged computer work or looking down at a phone not only moves the head forward but also forces the neck to bend with it. This bending can overextend the muscles in the back of the neck, resulting in pain and inflammation. SLEEPING POSITION: Sleeping with the head turned or twisted can result in neck pain (e.g. with sleeping on the tummy or on a pillow that is too thick or too thin). Short term symptoms could be stiffness and muscle pain. Sleeping with the head rotated to 1 side can result in disc problems in the long run. The intervertebral discs are supposed to recover during the night and that’s not possible when the neck and head are rotated during the entire night. . Cold also has a big impact on the neck muscles. Air Conditioning or sleeping next to a window with a breeze can make the muscle tense up and result in a stiff neck in the morning. TEETH GRINDING: Bruxism is a condition in which people grind or clench their teeth while they sleep. Grinding or clenching the teeth puts pressure on the muscles in the jaw and neck, which can cause neck tension, pain or headaches. WHIPLASH: Whiplash is caused by an injury to the neck when the head moves forward and backwards in a rapid motion that ends up placing strain on the surrounding muscles and ligaments and usually occurs in a motor vehicle accident. Symptoms of whiplash include: Neck pain and stiffness Reduced mobility of the neck Headaches Disc issues (bulges or herniated discs) Nerve issues with referring pain in the shoulders or arms Neck pain caused by whiplash can become chronic if left untreated. STRESS: Stress has a huge impact on the entire human body. It affects some parts more often than others; the neck being one of the most frequent areas. Stress is the body’s natural reaction to a dangerous situation. When we feel threatened, a chemical reaction occurs in our body that allows us to act in a way to prevent injury (‘fight-or-flight reaction’). When a person experiences stress regularly, their muscles remain tense and contracted for longer periods, which can result in neck and shoulder tension. "Most neck pain is a result of bad posture combined with stress and asymmetric movements." It normally builds up over time, but people usually don’t realise it. It’s like slowly filling up a bucket with water; and most people only remember the last drop that makes the bucket overflow: the last wrong movement or the bad position we slept in, which results in a stiff neck. NECK PAIN TREATMENT: Neck pain is treated in our clinic after determining the cause of your pain. We perform a thorough examination after taking a health history. Once we know the cause of your problems, we can treat you with a broad range of techniques. Manual therapy, exercise treatment, education and dry needling can all be used to help get you back moving well and feeling great. Watch the following exercises videos for neck pain: 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. Neck pain treatment In the above video, Anthony from Physio K runs you through a neck mobility program, targeted at increasing your movement during the early stages of neck pain. 1. Gentle range of motion exercises. Standing up or sitting down, bringing your chin down towards your chest, then coming back up looking up towards the roof and then coming back down to eye level. Then, try to rotate across to the right and to the left. The last one is side bending or lateral flexion of the neck: taking your ear down towards the shoulder on the right hand side and then coming back again towards the other side. When you're performing these exercises we generally get you to do it for about 10 times per day and you really can't get enough of these; especially during those early stages of neck pain. 2. Upper trap stretch For this one here, we have you sitting right on top of your right hand, reaching over your head with your left hand and gently pulling your left ear down towards that shoulder. Now as you're doing this exercise, you'll get a nice stretch through your upper trap muscle, that's exactly what we're looking for. You're going to hold this stretch for 30 seconds and repeat that three times. Best neck exercises In the above video, Kenny from Physio K is showing a combination of 2 of the best exercises to do when you’re having neck pain. The first one is great when you are doing computer work or are sitting for prolonged periods. The second one is the best strengthening exercise for the neck. 1. Shoulder rolls You can do this one sitting or standing up. Just relax your arms in your lap and rotate the shoulder girdle backwards, making big circles backwards. Try not to use your arms, relax them in your lap and make big circles backwards. Do this for a full minute, if possible 10 times per day. Your muscles are under constant stretch when you’re sitting all day so we would like to get some blood flow in your upper trapezius muscles. 2. Deep neck flexor strengthening Almost everyone could benefit from this exercise. It’s good to improve your strength and also to improve your posture! Start with laying on your back on a mat on the floor and try to make a double chin and hold this for 12 seconds. Keeping your head on the floor. If this is easy, you can go to the next step which is basically the same but after making a double chin, then try to lift up your head just slightly, for 1 centimeter off the floor and hold this position for 12 seconds. This is a tough exercise, try not to compensate and keep the double chin position at all times!

Plantar Fasciitis 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 Plantar Fasciitis Technically, plantar fasciitis is an inflammation of the plantar fascia, which is a thick sheet of connective tissue at the bottom of the foot. However, this diagnosis is frequently given to any number of conditions causing pain around the heel or at the foot sole. This pain is often concentrated near the heel and is often worse when getting up in the morning and at night. "The conventional view of plantar fasciitis is that it is caused by tightness in the foot as a result of overuse or sometimes due to tight calves." Stretching of these muscles and some foot exercises were traditionally given as a treatment, but this is a very simplistic view. In reality, there are many causes of this condition. Tight calves or stiffness in the achilles tendon could be one of them, but many times the root cause can be a lot higher in the body. Successful treatment of plantar fasciitis must involve a comprehensive biomechanical analysis to determine which factors are contributing to the condition. COMMON PLANTAR FASCIITIS SYMPTOMS AND TREATMENTS Many times, the reason for this issue is fascia tightness somewhere in the body. There are sheets of fascia (connective tissue) covering, running through, over, under, and around every muscle of the body. There are some sheets that connect various muscles together in series. These are sometimes known as myofascial lines or myofascial meridians. Through these lines, all muscles in the body are connected and a pull in one part of the body can affect other parts as well. One of these lines is intimately involved in plantar fasciitis. It is commonly known as the superficial back line. This line starts at the tips of your toes, runs under your feet, up your calves and hamstrings, up the pelvis and spine, over your neck and head and eventually stops at your eyebrows. Tension or imbalance of this line and its structures can all be transmitted to the bottom of the feet, right through the plantar fascia. Many times, tightness of the lower back is contributing to your plantar fasciitis. Re-balancing and possibly releasing this superficial back line can often resolve plantar fasciitis. Various movement restrictions of the big toe or scar tissue at the bottom of the foot is also a common cause of plantar fasciitis. This is caused by excessive stresses being placed on these tissues. Like most other musculoskeletal problems in the body, plantar fasciitis doesn’t have a single solution that works for everyone. However, using a comprehensive assessment of the body followed by specific soft-tissue release, movement assessment and re-education, some corrective exercises and sometimes orthotics, most cases can be permanently resolved in short order. If you experience pain at the foot sole, don’t endure the pain and definitely don’t let it build up until you have a bigger problem. Sometimes it can be helpful to get insoles by the help of a podiatrist . DOES DRY NEEDLING HELP WITH PLANTAR FASCIITIS? The short answer is, yes. The long answer is, yes, but it depends what is causing your symptoms. Many times, people are diagnosed with plantar fasciitis whenever there is some pain or tightness around the heel or at the bottom of the foot. This doesn't necessarily mean that you have plantar fasciitis. Many times, there is tightness in one of the deeper muscles that bend the toes or is attaching in the foot. As a result, the tendon pulls on the bone and will either cause inflammation or just pain. Releasing the stiffness in the muscles will result in less pressure in the tendon and thus reduce or eliminate your symptoms. Dry needling is an excellent method for releasing the increased tightness in those muscles. To learn more about dry needling, click here . In the video bellow, Kenny from Physio K runs you through a stability exercise program for your ankle and your foot. These are particularly handy after you sprained (or rolled) your ankle or if you have ankle instability. You really should master these ones after an ankle sprain, otherwise you could have an instability for a long time. This exercise program will start off easy and will progress to more difficult exercises. 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 a video on how to get better flexibility in your feet. 1. Standing on one foot That's a very easy exercise. You can do that anytime: when you wait for traffic lights or when you're cooking, just stand on one foot. You can make it a little bit harder if you close your eyes. Doing that will eliminate a part of your balance system, so that will be a little bit harder. Try to do that for a minute or longer, if possible. 2. Standing single leg with movement Bending through your knee, up and down while standing on 1 leg is a very good progression from the first exercise. Next, moving the free leg in different directions can be used to challenge your balance system. Try to do this for a minute each time. 3. Lunges steps (forward and sideways) Take big steps forward and then sideways: lunges. Keep your bodyweight on top of the front foot and try to keep your balance for 3 seconds before switching to the other leg. Try to do 10 repetitions each side, 3 sets. 4. Jumping lunges Big jumps forward and sideways. This is very similar to the previous exercise, only now it requires jumps instead of steps. Start with jumping from 1 leg to the other, then switch to continuously jumping with the same leg. Try to make your foot and leg tired to improve your balance and your stability in your ankle. These exercises are paramount to increase the stability of your foot and ankle. Really try to do them as much as you can, you should do them at least for a few weeks to a few months.