Search Results

It is a daily occurrence here at Physio K that a patient will say, my back/neck/shoulder hurts because I have poor posture! Most people believe that by sitting up tall and having a straight back, they have achieved perfect posture. Well, think again… Over recent years research has shown that the ties between developing low back, or neck pain and the shapes and curves of our posture, are non existent! Researchers have also concluded that postures with a reduced lumbar curve and erect upper back (basically sitting upright) requires increased muscular activity and can cause discomfort and fatigue of those muscles, inevitably leading to pain. Below, we have listed 4 myths we want to debunk on posture. Sit Up Straight There are very few people who haven't heard the phrase, “Sit up straight or you’ll hurt your back!”. While keeping your back straight won’t cause you permanent harm, posture is more about how you feel, rather than how you look. Since every person's body is unique, a pose that works for one, may not work for all. In reality, the most important posture is one that is comfortable. This does not mean that you may spend the entire day curled up on your bed or on the couch. It means that you shouldn't feel forced into one particular, fixed position. In the end, the best thing is to avoid slouching or hunching your shoulders and keep moving! Bad posture = PAIN While it is true that slouching and hunching your shoulders will not lead you to a perfect posture, these issues are not the cause of the pain associated with “bad posture”. The aches and pains we feel in the back may be as a result of a different issue entirely. Think of how tense and slumped your shoulders become on a chilly day. Yes, you will feel the pain in your mid/upper back but is your back the root issue here? Another example of things that can contribute to back pain is the feet. Changes in gait can lead to improper loading up through the body and manifest as back pain. This is the key to treating back pain - not to look at where it is, but where is it coming from! Make A Conscious Effort There aren't many things we can do for self-improvement that won't involve making a conscious effort. However, the issue with constantly actively trying to correct your posture is that it simply doesn't work. Unfortunately, no matter how hard you try, as soon as you take your mind off it, you will forget to maintain your position. So it won't work unless you intend to focus solely on your posture with your mind. Good posture is dynamic, just like our minds. So, as long as you prioritize comfort and movement, good posture will follow. Sit Still The changes in good or bad posture happens slowly over time, just like so many other aspects of our physical health. Many of us are under the impression that by actively forcing our bodies to maintain what we believe to be the "perfect posture," it would eventually improve. However, the contrary is actually true. When you don't move enough, a lot of the pain and issues associated with poor posture, such stiffness, will arise. The back is no different from any other part of the body in that it will become more rigid the longer it remains still. Your back needs to move, whether it means occasionally swapping seats or taking a brief stroll. It is recommended to get up from the desk to move approximately every 30 minutes throughout the work day. These common myths we have discussed are spread by well-meaning individuals, and they may not be completely baseless, most of them are creative spins on the truth. The primary message is this, your posture should be comfortable, not effortful. If you catch yourself constantly adjusting your posture and still experience pain, contact us for an appointment or book online today!

These days, everybody is talking about “strengthening their core”. When people say this they are often referring to the uphill battle of toning and defining our abdominals. Did you know that the “core” is actually made up of approximately 35 separate muscles, your abdominals only being a few… So, what is it then? The best way to describe the core is to imagine it as a cylinder. The top of the cylinder is composed of the diaphragm, (aka the breathing muscle) and the bottom is composed of the pelvic floor. Everything in between these muscles is our core, or often referred to as the trunk. The core has numerous functions that allow us to move, twist, turn and jump, but to name a few. The primary function of our core is stabilisation. This local stabilisation works to protect the spine. The protection of our spine is also facilitated by the global stabilisation system - the way in which loads transfer between extremities during functional movements. The system of muscles that lie more locally to the core are deeper than your abs and obliques. Why is the core so important? A strong and healthy core allows you to move your arms and legs freely without causing friction, shearing or excessive strain on your spine. Anticipatory action is the way in which the core can work to protect the spine prior to body movement occurring. If we lose strength in the muscles of the core, anticipatory action is lost, leaving our spine to become more vulnerable to jarring and twisting movements. Lets recap: The body is made up of a local and a global stabilisation system. These systems have the respective roles. The global muscles generate movement, the local stabilisers protect the joint that drives these movements. A good example of this is; when you pick something up off the ground, the muscles of your hip and knee contract to generate force. While this is happening, our “core” engages to protect the joints of the spine and prevent shearing/friction/torque to transfer to those areas. The importance of having a strong core. Our main line of defence against putting undue strain on our joints while moving through regular tasks is the core. That barrier of defence disappears when the core is compromised or not operating properly. If this happens, the joint/capsule/muscles/ligament or nerves of the spine are put at risk from movements and tasks as simple as putting on your shoe. The core is the main support for the spine. If not maintained, it leaves us susceptible to injury. But it's not all injury risk and potential harm! The good news is that the core is easily trained. We can strengthen and ensure coordinated movement with the right exercises. How do I do this? The benefits from core training are endless. Whether suffering low back pain, or being proactive the preventative effects of core training are endless. All core training plans should be individualised, and improve motor control and stabilisation. Other factors showing a good core training program include: systematic, progressive, functional, and emphasise training of the deep local stabilising system, then integrating the coordination and use of global muscle systems for optimal functional movements. As all training, we aim for progression and variation. The use of stabilising or balance devices has proven to increase recruitment and benefits of core training exercises. As the exercises progress to fundamental movement skills, they should be progressed to include sport or activity specific movements. If you want to learn more about core strength and want professional advice & a personalised core training program? Contact us here at Physio K to book your appointment and get stable and strong today!

Have you heard of dry-needling? Perhaps you’ve even experienced it for yourself! We have discussed dry-needling on the website before, (catch up here if you missed it!) but given we get asked a lot about the specifics, we wanted to go into a little more detail! In this post we’ll be discussing the important differences between dry-needling and its arguably better-known cousin; acupuncture. Whilst the needles used for acupuncture are quite similar to the ones used for dry needling, there are distinct differences between the two modalities. Let’s sum up the 5 biggest differences between the two: 1. Positioning Acupuncturists position needles in anatomical spots which aim to alter the energy flow or ‘chi’. These spots are the same in every human body and have to be memorised. With dry needling, we will search for a trigger point (points in the muscle that can cause local or referred pain). These are different with everyone and depend on your pain pattern. Dry needling will be tailored to the specific needs of each patient. We focus on the clinical reasoning and will do needling in muscles that cause your pain, not necessarily in the muscles that are giving you symptoms. 2. Depth In acupuncture, the needles will only just puncture through the skin, generally quite superficially. With dry needling, we will search for the trigger point. This can either be superficial or deep in the muscle, depending on your individual issue. We use needles produced by GEMt; a Melbourne-based business which conducts professional training in dry-needling world-wide. The design of the needle itself has been refined and perfected after repeated clinical testing, and these are the best available on the market at present. Our fully qualified physiotherapists have completed certified GEMt training courses, ensuring they have the most up-to-date training and experience. Of course, safety and hygiene are of the utmost importance in any treatment of this nature. To ensure this, our therapists also disinfect their gloves before starting each procedure, and needles are safely disposed of following treatment; NEVER re-used. 3. Duration Where an acupuncture treatment can take 20 or 30 mins with the needles inserted, whereas with dry needling at Physio K, we use efficient and effective techniques for stimulating the neuromuscular system that takes only about 10 seconds per targeted area. This means we’ll be with you the entire time, rather than leaving you for longer, as is often the case with acupuncture. 4. Reaction With acupuncture, you normally don’t feel much of what’s happening. In dry needling, we will search for a twitch response, which will feel like a short spasm of the muscle. This is a quick contraction followed by a release of the muscle fibres, which will have a beneficial effect on the tissue and will normalise the tone of the muscle. Some ‘dormant’ muscles can get activated by this process, other ‘overactive’ muscles will relax. The end result will be a better functioning muscle. 5. Results Contrary to acupuncture, you’ll feel or see immediate results with dry needling. It is very easy to assess and reassess the effectiveness of the treatment. It’s very common to have an immediate increase in range of motion in the joint or a release of tension in the muscle. We often use dry needling as a treatment modality in combination with other techniques and we do not charge extra for it! Let us know if you’re interested in this very effective method in order to get you moving pain free again! To book online: click here

We see many patients who have the habit of cracking their own neck or lower back. In most cases, people experience stiffness after prolonged sitting or looking at a computer screen. Many crave the feeling of relief that comes from a crack or pop in the neck, but is it actually good for you? The short answer is no, and it could actually contribute to your problem or maintain your long term stiffness. WHAT IS THAT CRACKING OR POPPING SOUND? The first cause of a crack or pop when doing a movement is either a ligament or tendon that moves over a bony part or one another. A ligament connects bone to bone; it restricts movement. A tendon connects your muscle with your bone. Sometimes these ligaments or tendons are tight and will roll or rub over your bones and a clicking sound will appear. This is the case when the click keeps happening with every movement you do. The second cause of a cracking sound is called cavitation. Our joints contain gases, such as nitrogen, oxygen and carbon dioxide; together with fluid they cushion and lubricate the joints. Specific movements or pressure in the joint will create gas bubbles that make a cracking or popping sound. Getting that cavitation can give you relief and can ease the discomfort in a tight area. Getting the crack or pop in your spine (neck, mid back or lower back) can give you endorphins and will feel good initially, but it’s not necessarily what you need and can cause you more harm in the long run! WHY IS CRACKING YOUR OWN SPINE BAD? Leave the adjustments to a specialist health practitioner, who has extensive knowledge and experience. There are many arteries and veins that can be damaged by cracking your neck if you’re not sure what you’re doing. These vessels carry blood to and from the brain, so forceful movements could increase the risk of a stroke. Another danger of repeatedly doing these movements is damaging or stretching your ligaments. This can cause hyper-mobility and/or instability, which could cause muscle tightness. This will then give you the urge to crack your spine again, and so on. It’s a negative spiral that you need to stop as soon as possible. HOW DIFFICULT CAN IT BE TO STOP DOING THAT? Many people find it hard to stop cracking their own spine; it’s a habit and changing behaviour is not easy. The first step is being made aware of it and realising that it can be causing or contributing your problem, rather than solving it. Many people don’t even think about it or do it consciously. When you stop for a few weeks, in most cases your soft tissue will normalise and the urge to crack will reduce or ideally disappear. Strengthening your core muscles can be helpful to help support and improve your spine mechanics. WHICH CRACKS ARE OK AND WHICH ONES SHOULD I AVOID DOING? Generally speaking, the clicks or pops that give you an instant relief when you search for it are the ones you should avoid. When something repetitively pops with normal movements, but it doesn't give you that relief that you're after, that's usually ok. E.G. When you roll your shoulders backwards or forwards, you might hear a popping sound every time you do that movement. This is most likely not a cavitation, but muscle fibres flicking over your ribs. That's ok and is not dangerous. CAN I CRACK MY KNUCKLES AND WILL IT GIVE ME ARTHRITIS? The story of arthritis that’s caused by cracking your knuckles is an urban legend. It was probably invented by someone who didn’t like the sound and your mom used it to scare you. There is no evidence or research showing direct links between arthritis and cracking joints. The fingers or toes are simple joints and will not be impacted by these actions. If you can’t resist cracking something, go ahead and pop your knuckles. Oh, and tell your mom that it won’t hurt, refer her to this article :-)

In a previous interview with Alison McGregor from Chainsmith Bikes (which you can read here), physiotherapist Kenny from Physio K talks about how tightness in the body and repetitive movements can result in overuse and injuries. Aches and pain when cycling should not be ignored. At Physio K, we often deal with injuries or pain as a result from cycling. We know how your body acts and reacts to repetitive movements. Spending hours in the saddle in a similar position can accumulate into a series of problems. We are used to assess the body, search for different movement patterns, educate our clients and address their problems. But sometimes the body isn’t the problem, discomfort can also be caused by the positioning on the bike. Alison McGregor has a passion for women’s cycling and her aim is to encourage all new riders. She is co-owner of Chainsmith, a custom road bike specialist shop in Surry Hills. One of their services besides building custom bikes is specialised bike fitting, which can be key in injury prevention. Let’s delve into the world of a bike fitter who can make your comfort on the bike a whole lot different! THE INTERVIEW: Kenny Merlevede: You're specialised in custom built bikes. How much can you customise on a bike and how (much) could this impact the performance of the athlete? Alison McGregor: Years ago my business partner David Piacenti and I recognised common problems in the workshop. All these road bikes were turning up for services with all sorts of set-up issues. The stems were really short, saddles were pushed forward or the shifters and bars were arched back. Basically the riders were adjusting their bikes to relieve pain or discomfort. Numb hands, sore shoulders, saddle sores were the main problems they were trying to stop. When you're uncomfortable on the saddle, you deny yourself your best performance. It makes sense to think the problem is solved by adjusting parts here and there. But it often makes things worse. The fact is sometimes you just bought the wrong bike. Making too many changes negatively impacts your bike handling, your position and balance over the bike is changed. In extreme cases it can cause dreaded vibrations or speed wobbles, which is obviously dangerous and impedes both confidence and performance. The bottom line is that many riders buy a bike based on what their mates ride, or what the Pros ride. It can be an expensive mistake to follow others rather than look at yourself and celebrate what makes you unique. So we devised a very different approach to finding and building the right bike to achieve personal riding goals. Our clients already came to Chainsmith for consults, to choose high-end factory frames and components. Then we build the bike to suit their exact needs. This is one type of custom. It allows the client a proper position over the bike, enabling them more control in riding all sorts of terrain. With the feedback we received we knew when clients are well balanced on a purpose chosen bike they use muscles correctly, fatigue less, ride longer and faster. The second type of custom aligns the client with their bike even further. When a bike is made to measure, in true custom fashion, our experienced builders engineer a frame to perfectly balance the individual rider. The geometry and the tube measurements are developed in relation to a rider's bone lengths and flexibility. This means better comfort and better handling. When it comes to performance, the evidence shows that being aero is not the be all and end all. With good fitting practices there should be synergy created between your body, the machine, and the terrain. That's what full custom bikes afford you. Kenny Merlevede: You're working with the ID match bikefit lab. How (much) does that differ with other, classic bike fit systems? Why or how is it better? Alison McGregor: We were so relieved when IdMatch Bike Fit Lab arrived from Italy because we knew it would give our clients certainty. It saves them money and time, and ultimately helps them find their best bike. Chainsmith is the only one to have the system in Australia and it took a lot of Italian conversations to understand the incredible accuracy it would give. Now we've had time to use the Lab, we realise the efficiencies and capabilities are beyond other fit systems. There's so much technology! Measuring is done with 3d scanning. When you're seated on the smart bike it automatically adjusts as you're pedalling. It simulates a riders position on their current bike in seconds and then makes incremental changes to better the riders position and performance. The smart bike is different because it's effective for clients who own bikes, but also for clients wanting new bikes. There are thousands of bike models and components in the IdMatch program. So a client's frame size and components can be determined before they buy. Of course, you need to read the data and you need to understand geometry in the first place. So humans are never replaceable. But we are trained, and with this system being so efficient it's a powerful tool. Importantly, our custom clients have the opportunity to seamlessly assume their ideal position before a frame has even been created. That's a security our custom clients appreciate. Kenny Merlevede: You've had a few injuries and niggles yourself. Some got fixed with treatment but I'm sure your bike fit system has helped a lot as well. How did you experience the difference after making the bike changes? Alison McGregor: About 10 years ago I stopped running due to excruciating pain. I was diagnosed with stenosis. I was never competitive nor much good at it, but I was gutted because I loved it. But there wasn't much hope. Luckily being on the bike helped open up my back. So I took it up pretty aggressively. When I met you, I'd suffered three straight days of unrelated neck pain. You immediately relieved the pain with some incredible needle work. That day you taught me a valuable lesson. Being in the ride position for hours on end, several times a week, comes at a cost if you fail to support yourself with stretching or strength training. And even with the world's best bike fit, or custom bike, you can benefit from medical recommendations. When we received the IdMatch Bike Fit Lab we obviously tested ourselves. I'm a macro adjuster and I tend to have a high pain threshold, but when you're on the fit system and it's manually moving you as you pedal you can feel each incremental change to your position. Even though my fit was close with small adjustments I could literally feel my shoulders opening up and the access to air getting better. In another instance, if you look at my stance you'll notice my right toe naturally points outwards. It's no coincidence my older frames have marks on the chainstays and crank. I literally stripped the paint off my CX frame and started scraping through the carbon! Since my fit, I've adjusted all my cleats with slight changes to my saddle position. The float is no longer destructive but more importantly my stroke is smoother and with more power. Bike Fit starts at the cleat, so there are noticeable changes in comfort from that one change. At the same time I added strength training with shoulder, core and hip focus. Off road there's been obvious benefits - my improved position combined with strength work allows me to hold the front wheel down and avoid slipping out on really rocky climbs. My change in stability and balance is really noticeable. Kenny Merlevede: Have you had huge successes with a bike fit on athletes' aches and pains? Alison McGregor: Absolutely. For clients who own a bike and visit the lab to increase performance or comfort, the feedback reports show how we've helped. Since February we've done so many fits. Probably the most dramatic has been for several petite women who struggle to find a bike for their riding aspirations. One in particular suffered quite drastic injuries due to her position and saddle. She'd lacerated particularly sensitive areas. Obviously this is something that can stop your riding altogether. A change of ride position and saddle using the IdMatch Saddle Test has eliminated the problem and, in the meantime, she ordered a custom frame to cater for her size and race ambitions. Aching hands, neck and back aches and knee pain are usual issues we see. Burning feet or saddle pain are also common. Actually, a client recently came to us while working through piriformis syndrome. The bike fit adjusting his bars and saddle helped with notable improvements in his riding comfort. That means he can ride more, and ride endurance. Of course he's also working with a medical practitioner, which we always subscribe to. But the reduction of pain due to the bike fit has been a fantastic motivator considering his lengthy battle with injury. Kenny Merlevede: How can your bike fit system help riders with injury prevention? Alison McGregor: The IdMatch Bike Fit Lab is a fantastic tool for fit, but also programmed to provide the most ideal bike options. By introducing the Lab the idea was to offer pre purchase bike fit. It's the best way to select the right frame model, in the right size, with the correct components. The other day we'd a client wanting to purchase a brand we don't sell. The IdMatch program allowed us to look at all the options in an appropriate model and size, this includes the handlebar, stem, saddle and crank length. What quickly became apparent was his lack of flexibility. With our recommendations he realised his choice wasn't suitable. A handful of spacers could have helped his comfort, but it would have drastically and negatively affected his balance in the front end. We came up with a much better solution that aligned his body and cycling goals. Pain or injury prevention doesn't only come in the form of good position, but also in how a bike handles in relation to the rider's balance. Many cyclists don't realise that when you're not balanced correctly over the bike you can experience instability on corners and descents. Good performance isn't just about being fast, it's about riding confidently and trusting your equipment 100%. At the end of the day, with the right bike and ideal position you should feel synergy between yourself, the machine, and the terrain. It's exactly that unity that allows you to really commit to your best performance. You can learn more about the comprehensive bike fit system here ​​ To read the article about cycling performance and injury prevention with Kenny Merlevede, click here

Have you ever had recurring knee pain when walking, running or squatting? You're not alone: Thousands of people are suffering from the dreaded IT Band syndrome. We see and treat people with this kind of knee pain all the time, and have been able to get them back to the activities they love. In this article we'll guide you with the information you need to get rid of this annoying pain. What is an IT Band? ITB is short for iliotibial band. It's a thick band of fascia structure on the outside of your upper leg. It originates from a muscle on the side of your pelvis (the TFL or Tensor Fasciae Latae and some fibres of the gluteus maximus) and inserts just below your knee. It flexes and extends the hip and helps with rotation of the leg as well, and plays an important role in knee stabilisation. One of the most common and dreaded injuries associated with the ITB is called IT band syndrome What causes ITB tightness - what causes pain on the outside of the knee? IT band syndrome occurs when the IT band becomes painful due to irritation and overuse: flexing and bending the knee repetitively. When we repeatedly engage in a movement; like bending and extending the knee, this can cause friction and irritation of the area. This almost always happens when the IT band is too tight and causes friction on the outside of your knee. This can result in pain and / or inflammation and is very common in active people. When will you experience the most pain? The discomfort, irritation or pain from this issue will most likely be when moving: running, walking or squatting (with or without weights) will usually offset the symptoms due to the friction on the outside of the knee. Resting will normally ease these symptoms, although it may take a while before this annoying feeling disappears. Why does the IT band get tight? This is the most important question to answer in order to get the right treatment in place. In many cases, we see a biomechanical issue that's a big contributing part. It could be an issue with foot mechanics or lower leg dysfunction; where one of the bones in the lower leg isn't moving well. It could also be higher up the leg, or even in the lower back. When one of the lower vertebrae in your spine is stiff or when there is tightness in one of the muscles in the pelvis, this can cause the pelvis to tilt. Even if this tilt is slight, it will result in more tension in the IT band. The discomfort, irritation or pain from this issue will most likely be when moving. Running, walking or squatting (with or without weights) will usually offset the symptoms due to the friction on the outside of the knee. Resting will normally ease these symptoms, though it may take a while before this annoying feeling disappears. You’ll need one of these if you want to roll your IT band! :-) How to treat ITB pain? Let's start with explaining what will NOT resolve your problem. Many health practitioners focus on the symptoms and will give treatment on the painful spot: somewhere around the knee. This is unlikely to solve your issue because although this is the spot where your pain or tightness is, it is not necessarily the cause of the problem. Another unhelpful treatment option: foam rolling your ITB! We see so many active people foam rolling their ITB in the gym. Let me tell you: you cannot release your IT band with a foam roller. Whilst a foam roller is an amazing tool that can be used to release muscle tightness all over your body, the IT band is not one of them. Because the IT band is very strong connective tissue and not muscle, you would require far more pressure than you could generate with a foam roller to make the necessary impact. Foam rolling the gluteus maximus and the TFL muscle to ease IT band tightness The clue with treatment is finding out what is moving well in the body and what is not moving well. Foam rolling your glutes and TFL muscle can be a good start (find out how to do this correctly here ), but a proper assessment of the biomechanics at play is needed to address the underlying cause of your pain. At Physio K, we are experienced in finding and addressing the root cause of your problem and guiding you in your rehab, so you can get back to doing what you love. To book an appointment with one of our experienced practitioners: click here