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16/Dec/2017

What is Osteoporosis ?

Osteoporosis is a bone disease that effects up to 1 million Australians. It happens because our bones loose their thickness and become brittle . The ageing process, genetics and gender can all cause our bones to loose the ability to replace important minerals as quickly as they are being used. Our bones need to be strong and healthy or fractures can occur , unfortunately there are usually no obvious symptoms as the bones do not give the same feedback as muscles do.

How can Physiotherapy and Exercise help treat Osteoporosis ?

The main aim with the onset of Osteoporosis is to help reduce or reverse bone loss.This can be done with medications, calcium as found in diary products and vegetables ,along with Vitamin D and Exercise . Exercise is important as it is this stimulus that tells the bones to remain strong. If it does not receive this stimulus then there is no need for the bones to remain strong. Weight bearing , flexibility and strengthening exercises have been proven to assist in re-building bones . Not only do these exercises treat Osteoporosis but can help with co-ordination and balance , which will prevent falls. This is all good and well, however the exercises need to be specific and targeted in order to illicit the response desired. As an example, if you run, there is a lot of impact going into the bones of the legs and hip. Therefore, running will help maintain strength in the bones of the lower body, but not the upper body. A customised exercise program designed by a professional is extremely important so that you don’t put in years of effort with no return.

Please feel free to call us to discuss if you need any help with the prevention of osteoporosis.

Holistic Physio Fitness will work with you to develop a diet and exercise strategy to help encourage new bone growth.

You can call Holistic Physio fitness om 02 9999-6666 or email us on hpfstaff@gmail.com

 


16/Dec/2017

What is a Rotator Cuff injury

A Rotator Cuff Injury usually occurs from repetitive overhead arm motions that we do in sport , our jobs, or even working around the house and garden.The Rotator Cuff is the Muscles and Tendons that surround the shoulder joint. There are a variety of ways that the tendons and muscles within the rotator cuff can be damaged . Damage can occur from an acute injury (for example from a fall or accident), from chronic overuse (like throwing a ball or lifting), or from gradual degeneration of the muscle and tendon that can occur with aging.

* Acute Rotator cuff tear

* Cronic tear

*Tendinitis

Symptoms of Rotator Cuff injury

Symptoms of a rotator cuff injury are due to inflammation and the pain associated with this type of injury can be;

* A dull ache in the shoulder

*If you lie on the affected shoulder , disturbed sleep

*Difficulty lifting arm above head and behind back

* Weakness of the arm

 

Treatment of Rotator Cuff injuries

Treatment of these injuries can be in the form of physical therapy exercises that will strengthen the muscles around the shoulder and give added flexibility,painkillers and occasionally steroid injections.

Surgery is an option but usually for severe cases after exhausting all other treatments.

 

Physiotherapy for Rotator Cuff Injury

Research has shown that physiotherapy to manage a shoulder injury is usually very successful. There are many ways in which physiotherapy can assist, treatment may comprise of ;

* soft tissue massage

*Joint mobilization

* ice or heat treatment

* progressive exercises to improve flexibility & strength

* technique correction

* postural correction

* anti-inflammatory advice

Holistic Physio Fitness will always give a thorough and objective diagnosis after an examination before any treatment is given and suggest further investigations  such as

MRI or Ultrasound to confirm a diagnosis if needed.

If this sounds like an injury you may have the Holistic Physio Fitness  phone number is  (02) 9999-6666, please call to make an appointment with either Andrew or Craig who will take the time to

talk with you about your injury and find the best possible treatment to achieve the optimum outcome.

 


16/Dec/2017

Benefits of Pilates for Rehabilitation:

* The fastest growing exercises in the western world.

*Now being used by Holistic Physio Fitness for Rehabilitation fitness and exercise

* Strengthens , Lengthens and added fitness ie : agility,flexibility

 

The Core – Strengthening Muscles with Pilates for Rehabilition :

Our Core Muscles are deep abdominal muscles and muscles closest to the spine. Pilates concentrates on exercising ‘The Core’ and aligning the pelvis and spine, so our bodies move and perform the way we are supposed to.Every day activities can cause our muscles to be out of balance ,activities such as ,the way we sit,the way we lie down , our walking posture. Any of these can cause our bodies to use our muscles incorrectly either weakening  or putting to much pressure on them.This is what causes an imbalance.

 

 Flexibility & Agility through Pilates :

Pilates for rehabilitation ( and exercise) will not only strengthen and balance the Core muscles,but create more flexibility in our bodies than many other forms of exercise therapy . Pilates is not a ‘One size fits all ‘ exercise plan ,it works because it can be modified from very basic, for serious injuries or beginners, to advanced depending on the individual and be very effective.

 

Creating Movement without Pain through Pilates :

 As you start to move without pain, the more confident you become. The more confidence you gain the more likely you are to go on to new exercises ,this is an effective rehabilitation process to continue to gain more strength & movement .Pilates creates a positive exercise therapy experience. At Holistic Physio Fitness we have a thoroughly equipped Pilates Room including a Reformer , an amazingly elegant machine that provides finely tuned resistance that allows rehabilitation to be precise to develop good alignment ,core strength & flexibility.

 

Pilates Rehabiliattion Vs Conventional Exercise :

For the best results in any rehabilitation therapy it is recommended that a qualified trainer is used. Not all Pilates instructors are qualified for Physical Therapy as well as exercise training in Pilates ,so always ask your trainer if they have rehabilitation therapy experience and qualifications.

 

 

 


16/Dec/2017

Common surfing injuries


The most common surfing injuries are to the leg, the head and face, the back, and the shoulder and arm. These injuries will usually occur when a surfer’s own board or someone else’s board comes in contact with a surfer or after falling off a wave and striking the sand ,reef or rocks.

Most common surfing injuries are: 

  • Cuts and Lacerations, sprains, muscle strains ,dislocations and fractures and ear infection

Preventing surfing injuries

Things to remember:

  • Prepare yourself  : 1. Know surfing etiquette, 2. Use the right gear ( ask for professional advice ) ,3.Check the environment ( No harm asking other surfers about the break if you are not familiar with the area ) 4. Know yourself and the sport.( We all have limits,sometimes injuries occur if we are not aware what our own limits are )

Preparation


Make sure you:

  • 1 .Warm up before surfing. This may include a general body warm-up followed by suitable stretches. 2. Cover up ! Wear Sunscreen 30+ ,to avoid any skin damage. 3 . Have lessons from an accredited surf school to learn appropriate skills are always a great idea for good technique and water safety if you haven’t surfed before.

Respecting the water and surfers


 This includes:

  • 1 .Respecting the rights of other surfers in the water.( This is a very under rated part of surfing , many injuries and accidents occur from lack of respect in the water ) 2 .Allowing everyone to catch their share of waves. 3.Having only one surfer on a wave. There is not enough room on waves for more than one surfer ,this can be the cause of many accidents.

Use the right surfing gear

It is recommended that you :

  • 1 .Ask a Professional board shaper or surfboard retailer about the right board to buy. 2.Consider purchasing a board with flexible fins and a blunt nose or protective nose guard. 3. Surfboard nose guards to be fitted on all boards to minimise potential injury. 4 .Wetsuits will not only keep you warm and good sun protection,but protect you from’ some’ cuts on rocks and reef . 5.Always wear leg ropes, especially in large surf.

Surfing Conditions

Make sure you:

  • 1 .Check the weather and beach conditions before entering the water. Knowledge of tides and Rips will also be an advantage. 2.Do not surf alone if you are inexperienced. 3 .Children always need supervision of an adult when at the beach or near water.

Do your research and know your Sport


Points to remember:

  • Know your own fitness level , know surf etiquette and learn good technique from professionals.
  • Know how to use the equipment properly and safely.
  • Understand and research conditions before any surf session

 

 

At Holistic Physio Fitness we treat many injuries including surfing injuries. Please call us on 9999 6666


16/Dec/2017

Whiplash Associated Disorders (WAD)

 

Overview:

Whiplash Associated Disorders (WADs) is a term used to describe the symptoms resulting from whiplash.  WAD can either be acute (0-12 weeks post-accident) or chronic (?12 weeks post-accident); the severity of which is graded on the Quebec Task Force Classification from 0 to 4.

 

  • Grade 0 – No neck pain or discomfort. No physical signs of injury.
  • Grade 1 – Neck pain, stiffness or tenderness only. No physical sign(s) of injury.
  • Grade 2 – Neck pain, stiffness or tenderness and some physical signs of injury, such as reduced range of movement and point tenderness
  • Grade 3 – Neck pain, stiffness or tenderness and neurological signs of injury, such as weakness or changes to reflexes.
  • Grade 4 – Neck pain and fracture or dislocation.

 

Cause:

WADs are neck injuries usually occurring due to a motor vehicle accident (MVA) but can be the result of any impact that causes the head to jerk back-and-forward, e.g. contact sports such as football.

 

Symptoms:

 

  • Headaches
  • Neck pain and stiffness
  • Decreased range of motion
  • Shoulder pain


 

Prognosis:

According to clinical guidelines from the National Health and Medical Research Council:

  • 44% of patients have recovered 1 month post injury
  • 65% of patients have recovered 12 months post injury
  • 75% of patients have recovered 5 years post-injury
  • Approximately 25% of patients with whiplash progress to chronic symptoms

 

Factors associated with poorer outcomes (slower or less complete recovery):

Psychological factors such as:

 

  • passive coping style
  • depressed mood
  • fear of movement


 

Treatment:

Acute Whiplash

Current evidence indicates that the most beneficial treatment is exercise and remaining active. Exercise prescription typically includes range of motion and strengthening; specifically targeting neck and scapular muscles (WAD guidelines 2014).

 

It is important to advise patients to act as usual and avoid voluntary restricting neck movements. There is no current evidence supporting benefits from immobilisation techniques (including the use of neck bracing and collars in most cases) as these may delay recovery. If a collar is prescribed for WAD, it should not be used for greater than 48hours. (NHMRC 2008)

 

Other treatments may be used in conjunction with exercise when there is ongoing evidence of benefit. These include:

 

  • Simple analgesics-short term use
  • Heat and ice
  • TENS, electrical stimulation, ultrasound
  • massage

 

 

Chronic Whiplash

Treatment is similar to that of acute whiplash, promoting an active component of rehabilitation. Cognitive behavioural approaches and passive joint mobilisation have been proven effective and should be combined with an active component of rehabilitation. Continued use is based on the presence of ongoing evidence of benefit.

At Holistic Physio Fitness we specialise in treating whiplash injuries. To make an appointment or for more advice over the phone please call us on (02) 9999 6666.

 

 

 

al, C. e. (2009). Course and Prognosis Factors for Neck Pain in Whiplash- Associated Disorders (WAD). Journal of Manipulative and Physiological Therapeutics, 32 (2); S97-S107.

Motor Accidents Authority (2014). Technical Report- Guidelines for the management of acute whiplash associated-disorderes for health professionals.

National Health and Research Council (2008). Clinical guidelines for best practice management of acute and chronic whiplash-associated disorders.

Scholten-Peetersa. (2003). Prognostic factors of whiplash-associated disorders: a systematic review of prospective cohort studies. Pain, 303-322.


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16/Dec/2017

Monitoring weight loss with Sensewear is one of the most accurate tools we have today.When someone embarks on a weight loss journey, the more accurate and aware of their routine they are, the more success they generally have. At Holistic Physio Fitness we have the SenseWear hardware and our practitioners are highly qualified to interpret the results.

Sensewear is an armband that we use to gather important information about your activity level, type of activity, calories burned and sleep patterns. It is considered one of the most accurate devices in the world. Much like your heart rate monitor you wear in the gym, this device is a simple and small device that fits to your upper arm, will give you how many calories you are burning plus a whole array of other interisting and important paramaters, however the accuracy is far superior to a heart rate monitor.

The SenseWear Armband has multiple sensors. These innovative sensors take different “views” of your patient’s life.

What We Monitor:

  • Motion: The Armband contains an accelerometer, a device that measures motion.
  • Steps: The Armband counts your steps, using the accelerometer to measure the distinct patterns created by walking and/or running.
  • Galvanic Skin Response: This measures the electrical conductivity of the skin, which changes in response to sweat and emotional stimuli.
  • Skin Temperature: A sensitive electronic thermometer measures the temperature of the skin.
  • Heat Flux: Measures the amount of heat dissipating from the body

Regular exercise and physical activity continue to be one of the key factors in preventing chronic disease and promoting good health. Knowing how much activity and sleep you are getting can be difficult to understand without an objective measurement. Furthermore, physical activity is a good indicator of a person’s overall mental and physical health and can change in response to prescription medications or behavioral interventions.

The slim design of the Armband minimises interference with the day-to-day activity of the patient. Patients can comfortably wear the Armband while sleeping, exercising and simply going about their daily routine. Designed with user-friendliness in mind, the Armband is easy to slip on and off. It turns on automatically to eliminate any non-wear time which can be difficult to distinguish from periods of low activity that accelerometers or pedometers have trouble detecting.

Call us today on (02) 9999 6666 to discuss how we can use this technology to improve your chances of weight loss.


16/Dec/2017

The topic of Injury from Over-training is a complex one. The following is an article on the signs of over-training and the ways to avoid it. On the one hand we love you training hard, but on the other hand we don’t want you to injure yourselves.

If over-training occurs, there is not sufficient recovery time between workouts therefore your progress is hampered. An acute increase of catacholamines (ephinephrine and norepinephrine) occur during exercise. During over-training, prolonged ephinephrine and norepinephrine levels can decrease testosterone and increase cortisol thereby stunting or inhibiting adequate adaptation. Put simply, your body cant recover quickly enough meaning that it ends up crashing.

One of the most common musculoskeletal injuries caused by overtraining is a tendinopathy (tendon injury). Tendons are the connective tissue that join muscles to bone. Tendonitis or tendonopathy is a common sports injury that often occurs from overuse. When you work out hard and often, your muscles will grow providing you have the proper nutrition. However, your tendons do not grow the same as muscles and are therefore put under a lot of pressure during exercise. Furthermore there is a very limited supply of blood to the tendons meaning that they will not repair and heal nearly as quickly as muscle does. Tendon issues can cause deep, nagging pain that is caused by inflammation and finally degradation of tendons. Treating tendon problems consists of rest, medication, physical therapy or changes to equipment or technique.

There are many, many more injuries that come from over-training, but the point of this article is to show you the warning signs to look out for and how to fix it.

Physical Signs & Symptoms

    • Elevated resting pulse / heart rate
    • Frequent minor infections
    • Increased susceptibility to colds and flu’s
    • Increases in minor injuries/ niggles
    • Chronic muscle soreness or joint pain
    • Exhaustion
    • Lethargy
    • Weight loss
    • Appetite loss
    • Insatiable thirst or dehydration
    • Intolerance to exercise
    • Decreased performance
    • Delayed recovery from exercise

 

Psychological Signs & Symptoms

    • Fatigued, tired, drained, lack of energy
    • Reduced ability to concentrate
    • Apathy or no motivation
    • Irritability
    • Anxiety
    • Depression
    • Headaches
    • Insomnia
    • Inability to relax
    • Twitchy, fidgety or jittery

 

As you can see there is a wide variety of symptoms associated with over-training. But the worst part for all you hard workers is that all your hard work will be for nothing. Training hard is great idea, but only if you are doing it properly. One of the main problems is that many people look to magazines and unreliable sources for their training regimens. Everybody is vastly different meaning that your program should be vastly different from someone else. For example below is a well know magazine that does inspire people to get out there and train hard, and as much as we love that, the advice is usually aimed at advanced exercises with a particular genetic capability. We are not saying that all the advice is bad, we are just saying that you have to take it with a grain of salt. Know your own capabilities and then weigh up the options.

 

Magazine which inspire to gain strength and train hard

Our advice to avoid over-training

  • Have the proper and adequate nutrition
  • Seek professional advice regarding micro and macro-cycles in training
  • Seek advice on the adequate amount of rest needed for YOU, not somebody else.
  • Slow and gradual increases to your training rather than quick
  • Get adequate rest and sleep
  • Monitor other stresses in your life
  • Don’t train when sick
  • Avoid monotonous training

 

For further advice on this topic call Holistic Physio Fitness on (02) 9999 6666


16/Dec/2017

Dry Needling is available at Holistic Physio Fitness

 

What is Dry Needling

Dry Needling involves multiple advances of a filament needle into the muscle in the region of a “Trigger Point’. The aim of Dry Needling is to achieve a local twitch response to release muscle tension and pain. Dry needling 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 used is very thin and most subjects do not even feel it penetrate the skin. A healthy muscle feels very little discomfort with insertion of this needle. However if the muscle is sensitive and shortened or has active trigger points within it, the subject will feel a sensation like a muscle cramp -‘the twitch response’


16/Dec/2017

Weight loss:

At Holistic Physio Fitness we take weight management seriously. If you are embarking on a weight loss journey or thinking of doing so, then ask yourself “are you ready”. In order to lose those unwanted kilos then your mind needs to be prepared just as your body does. We help you do both.

Injury prevention:

If there is one thing that will upset your weight loss abilities, its an injury that affects your ability to train. That’s why our highly trained Physiotherapists will ensure that you drastically limit your risk of injury whilst training hard. This not only makes weight loss more effective, but will ensure that you can keep training into the future. Some injuries are unavoidable, but we are here to treat you quickly and efficiently to get you back into some effective, weight losing exercise!

Above is a picture of just one of our many recent weight loss success stories. Stay tuned for more.


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Our practitioners at Holistic Physio Fitness are highly qualified professionals with years of experience and the highest qualifications. Rest assured that you will receive the highest standard of health care available on the Northern Beaches.

We have all the necessary equipment and skills to provide a complete physiotherapy service for any injury or condition.

*Individual results may vary with any of our services.

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