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Jul 14, 2014

Can high heels damage your feet?

Very excited to have a little guest blog from our friends down at PodMed in Double Bay.  We treat alot of women with foot & lower limb problems…. when discussing aspects of their rehabilitation the wearing of high heels is often a question that comes up… So we asked the podiatrists…. they are at the end of the day experts when it comes to feet!

READ THE BLOG HERE

Categories Ankle Exercise & fitness General Issues Health and Wellbeing Tags feet high heels foot pain podiatry physiotherapy stretching strengthening orthotics

Jun 17, 2013

What is Dry Needling

Anyone that has ever received physio treatment from me will know that I love DRY NEEDLING. I love it so much that I have been known to do it on myself on occasions! It is by far the most useful and important technique I have studied since leaving university. Headaches, muscle tears, swollen joints, chronic stubborn tendon problems… in my opinion it works wonders on most conditions that walk through my door.

The hardest part of dry needling is actually convincing people that it will help with their pain and recovery. Some are willing to try anything and everything without the slightest bit of interest as to why or how dry needling works, but many are interested in the theory behind why it works….. Understanding is half the cure right!

What is Dry Needling?

Dry Needling utilises an extremely fine needle similar to that used in traditional Chinese acupuncture. However unlike the Chinese who needle based on ‘meridians’ and ‘flow of chi’ within the body, western dry needling targets over active tight muscles known as trigger points or knots.

Categories Anatomy Series Ankle Athlete Interview Back General Issues Guest Blog - Nutrition Health and Wellbeing Knee Neck Shin Pain Tags Dry Needling Western Acupuncture Pain Muscle spasm trigger points twitch response headaches

Jun 13, 2013

Anatomy Series: Back to Basics - The Lower Back

I deal with ALOT of back pain patients, and I think that a huge part of treating back pain is giving the patient the ability to understand WHY they are in pain. I won't lie the anatomy of the spine is complex and can be difficult to explain in a way that people with no anatomical knowledge will understand.

So I have decided to do a couple of anatomy blogs to try and give readers a basic understanding of the body, how it works like it does, and why it often breaks down and you end up in a consultation with me!

The spine itself is made up of 33 vertebrae that is classed into 5 regions.

  • The cervical region (or your neck) has 7 vertebrae
  • The thoracic region (mid back) has 12 vertebrae
  • The lumbar region (low back) has 5 vertebrae
  • The Sacrum (joints the spine to the pelvis) has 5 vertebrae which are all fused as one
  • The coccyx has 4 small vertebrae all fused together

Often you will hear people say humans have 24 vertebrae which is correct if you count the fused sacrum and coccyx as one vertebrae each.

This anatomy series will focus on the lumbar spine or lower back. One of the most commonly injured and treated problems in our physio practise.

What is the Lower Back?

READ FULL BLOG HERE

Categories Anatomy Series Ankle Athlete Interview Back General Issues Guest Blog - Nutrition Health and Wellbeing Knee Neck Shin Pain Tags lower back spine vertebrae facet joint intervetebral disc spinal cord anatomy

Mar 18, 2013

What's the latest on Lauryn Eagle's sports agenda?

I first met Lauryn back at school when we roomed together on a rep hockey trip to lovely bathurst! Loz has an infectious sense of adventure and together I think we caused our coaches a few headaches managing to get ourselves in some pretty silly situations..

I hadn’t seen Loz since my school days but was lucky enough to bump into her recently whilst doing some physio coverage at a rugby 7′s training camp.  Already an Australian professional boxer, waterskiing champion, TV personality, part time model Lauryn is now eyeing off a spot in the National Women’s 7′s Rugby team.

Eastsports Physio chatted with Lauryn a little more about how she stays healthy and happy whilst juggling several sports and a busy social life.

(READ FULL INTERVIEW)

Categories Ankle Athlete Interview Back General Issues Guest Blog - Nutrition Health and Wellbeing Knee Neck Shin Pain Tags Lauryn Eagle boxing waterskiing Women's 7's exercise Lady Luck

Jan 31, 2013

The latest fitness fad.. Have you tried SUP'ing?

In the early 2000s some Hawaiian blokes decided that standing up on their surfboards on flat water with a paddle would be a great way of developing their surfing skills when the surf was flat. 10 years later its emerged as a global phenomenen thats taken to our shores as the latest and greatest fitness fad. Stand up paddleboarding or SUP'ing for short is a great way to add a little zest to your boring, monotonous exercise program, and the what better way to do it than in your bikini on a hot summers day!

(READ FULL BLOG)

Categories Ankle Athlete Interview Back General Issues Knee Neck Shin Pain Tags Standup paddleboarding SUP fitness exercise summer workout

Jun 22, 2012

Solutions to your training excuses.

EastSports Physiotherapy has its first guest blogger! Personal trainer and director of 2brothersfitness, Nick Batger, shares some common excuses for missed training sessions, and why those excuses just don't fly with him... or any personal trainer for that matter!

Summer has come and gone, so to has Autumn and both were wet and miserable. Winter is now here and as a result we have cold mornings and early darkness upon us. Despite the rain, the appeal of a blanket, a warm drink and the TV in winter there should be no excuses for not getting up and burning those calories we so richly enjoy consuming. So here are the 5 common excuses I hear for skipping training, the easy answers to those excuses and some training tips.

1. Excuse: It's too cold!

Answer: Wear some warm clothes and get training! This may be the most common excuse come winter but it is the easiest to answer, if you get your body moving you will heat up and then you'll be complaining your sweating too much!
Exercise: To get that heart rate up quickly jump into 10 push ups, 10 backwards lunges and knee drives on both legs, then work your way down from 10 to 9,8,7....

2. Excuse: I don't have time!

Answer: Make time! All you need is 3 x 10 minute blocks during the day. If you can't find this time, stop working so hard... It’s called work-LIFE balance!
Exercise: Struggling for time? Try these exercises out for size. 45 seconds of mountain climbers, jumping lunges, froggies, squat jumps, burpees. Take a 1 minute break and then repeat. This quick 5 minute burst can all be done in the comfort of your living room.

3. Excuse: I'm not fit enough to start

Answer: There is only one way to get fit and it isn't sitting on the couch! Everyone starts somewhere and the beauty of training is you will see improvements very quickly.
Exercise: Start by jogging for 30 seconds, then walk for 30 seconds. Continue this with an Ipod of your favourite songs blasting in your ears for 20-30 minutes and you've made a pretty good start. Progress to running for 35 seconds and walking for 25 seconds and before you know it you will be running for the full 30 minutes!

4. Excuse: Exercise is too costly!

Answer: Exercise is free! There are parks to run in, beaches to swim at, mountains to hike and so much more that's the beauty of living in Australia!
Exercise:
Get to the park  and kick a footy, go for a walk with a friend and catch up on the week that was or the current TV show engulfing your life. Hit the beach and go for a swim or if it's too cold to jump in, run up those sand hills. The options are endless!

5. Excuse: Exercise hurts

Answer: Maybe in the short-term it hurts but a lack of fitness and exercise will cripple you in the long-term. Sure you'll be sore for a couple of days following the start of new exercises but after 3 - 4 sessions doing the new exercises the delayed pain will be a but a distant memory. (Still not convinced?... check out the blog on DOMS)
Exercise: You can’t avoid the delayed pain, the only way to get rid of it is to allow your body time to adapt to the new exercise regime. Try this one: Begin with 20 squats, 10 lunges each leg, 10 single leg calf raises on each leg, followed by 45 seconds of an invisible chair. Then straight into 20 push ups ( on your knees if needed), 20 bent over rows, 20 shoulder press', 20 bicep curls and 20 tricep extensions. Then repeat 3 times followed by a stretch on all those muscles you worked. If you don't have access to weights improvise with household items such as milk bottles...

If you haven't worked out by now there really isn't any good excuses for missing training.. Don't get caught inside this winter.. Get training!

Categories Ankle Back General Issues Knee Neck

Jun 12, 2012

Your 'Achilles Heel'.... Literally

Achilles tendinopathy (referred to as tendonitis or tendinosis) is a term given to inflammation of the Achilles tendon. Now for those of you not up to speed with your anatomy, the Achilles tendon is the largest and strongest tendon in the human body. It is formed by the two calf muscles (gastrocnemius and soleus) which insert into the heel bone (calcaneus) via the Achilles tendon.

Achilles tendinopathy can arise following trauma but is more commonly due to overuse, typically in people who partake in a lot of running, walking or jumping activities. We often see this problem in 40-60 year olds who are engaging in high impact activities with tendons that are no longer as elastic and forgiving as they once were.

Signs/symptoms

  • Pain and tenderness felt in the Achilles tendon
  • The tendon may be red, swollen and have crepitus (creaking during movement)
  • Pain may increase with activities that put the Achilles under stress (jumping, hopping, running, walking)
  • Morning stiffness, which can settle as the tendon warms up
  • In the initial stages of the injury there may be minimal pain during exercise  (as your tendons are warm and flushed with blood) however pain returns following training when you cool down
  • In severe cases you may walk with a limp or have difficulty weight bearing

Now a little background into tendons and how they behave.

Firstly tendons have a very poor blood supply, which tends to make the healing and recovery process slower.

Secondly there is a significant difference between the tendon of an 22 year old vs that of a 52 year old.. What constitutes them is the same, layers of a collagen matrix etc etc  but if both tendons were placed under a microscope what you would find is this.... The older tendon would be showing signs of degeneration, small micro tears and fraying would be found within the tendon fibres, put this together with inflammation and we have a difficult scenario on our hands in terms of treatment (Achilles tendinosis)... The 22 year old tendon on the other hand, would have no signs of wear and tear, and any pain felt here would be due to inflammation (tendonitis)  

So what can you do....

  • Wear adequate footwear and have a good warm up.. These are two very controllable aspects of your training
  • Stretch your calves! Straight and bent knee variations.
  • Calf strengthening. Tends to be the forgotten muscle group when it comes to strength training in the gym... While yes they do get an incidental workout with exercises such as squats and lunges these are not specific enough. The best exercise is calf/heel raises off the edge of a step, with an up quick and down slow motion, taking about 3-4 seconds to lower
  • Avoid repetitive or excessive training.

If you notice some of the discussed symptoms begin to appear the best thing to do is pick you the phone and call your physiotherapist. This problem is a lot easier to treat and recover from if you catch and diagnose it early and begin the appropriate rehabilitation

Categories Ankle Tags Achilles Physiotherapist Running EastSports Physiotherapy Tendon Rehabilitation