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Author: Team @ Physio On Miller

Plantar Fasciitiis Physiotherapy Treatment Physio On Miller, Cammeray
By Team @ Physio On Miller Uncategorized

Understanding and Managing Plantar Fasciitis with Physiotherapy

Plantar fasciitis is a common condition causing pain in the heel and bottom of the foot. It’s particularly prevalent among runners but can affect anyone who puts significant stress on their feet. Physiotherapy is essential for assessing and managing plantar fasciitis, helping to alleviate pain and improve mobility.

Physiotherapy Assessment

A thorough physiotherapy assessment is the first step in managing plantar fasciitis. This typically includes:

      • Past Medical History: Understanding the patient’s medical background and any previous foot issues.

      • Physical Examination: Checking for tenderness in the heel and along the plantar fascia, assessing foot alignment, and evaluating gait. Assessing the flexibility and strength of the calf muscles and Achilles tendon.

    Physiotherapy and Self-Management

    The gold-standard management for plantar fasciitis involves a combination of treatments designed to reduce pain and inflammation, improve strength and flexibility, and prevent recurrence.

    1. Pain Relief and Inflammation Reduction

        • Ice: Applying ice to the affected area to reduce inflammation.

        • Anti-Inflammatory Medications: Nonsteroidal anti-inflammatory drugs (NSAIDs) may be recommended.

      2. Stretching and Strengthening Exercises

          • Calf Stretching: Stretching the calf muscles to relieve tension in the plantar fascia.

          • Plantar Fascia Stretching: Specific stretches targeting the plantar fascia to improve flexibility.

        3. Footwear and Orthotics

            • Supportive Shoes: Wearing shoes with good arch support and cushioning.

            • Orthotic Inserts: Custom orthotics to support the arch and reduce strain on the plantar fascia.

          4. Manual Therapy

              • Massage: Techniques to loosen tight muscles and improve blood flow.

              • Mobilisations: Manual adjustments to improve foot and ankle alignment.

              • Dry Needling

            5. Taping

                • Taping: Applying tape (low-dye) to support the arch and relieve pressure on the plantar fascia. Taping can provide immediate pain relief and support during activities.

              Effective Exercises for Plantar Fasciitis

              Certain exercises are particularly effective in managing plantar fasciitis:

                  • Calf Raises: Strengthen the calf muscles, which support the plantar fascia.

                  • Towel Stretch: Stretch the plantar fascia and Achilles tendon.

                  • Toe Curls: Strengthen the intrinsic muscles of the foot.

                Plantar fasciitis can be a painful and debilitating condition, but with proper physiotherapy assessment and management, relief is possible. Combining pain relief strategies, stretching, strengthening exercises, taping, and appropriate footwear can significantly improve symptoms and prevent recurrence. If you’re struggling with heel pain, please contact us to book an appointment with one of our physiotherapists!

                Physiotherapy Marathon Training_Physio On Miller, Cammeray
                By Team @ Physio On Miller Blog, featured

                Physiotherapy Marathon Training: A Beginner’s Guide

                Training for a half marathon or marathon is a significant commitment that goes beyond just running long distances. Physiotherapy is essential in helping new runners build strength, prevent injuries, and achieve their goals. Here’s a concise guide on how physiotherapy marathon training can support your journey to marathon success.

                Key Components of Physiotherapy Marathon Training

                1. Endurance Building: Gradually increase your running distance each week.
                2. Strength Training: Strengthen muscles to support long-distance running.
                3. Flexibility Exercises: Maintain flexibility to prevent injuries.
                4. Proper Nutrition: Fuel your body with a balanced diet.
                5. Rest: Allow time for recovery and repair.

                How Physiotherapy Helps

                Initial Assessment and Planning: A physiotherapist can perform a thorough assessment, including postural and gait analysis, as well as flexibility and strength tests. This helps create a personalised training plan tailored to your needs.

                Injury Prevention: Prevent injuries with targeted exercises, stretching routines, and proper warm-up and cool-down techniques. Physiotherapy focuses on strengthening weak areas and improving flexibility.

                Addressing Common Injuries: Common running injuries include shin splints, runner’s knee, IT band syndrome, and plantar fasciitis. Physiotherapists use manual therapy, electrotherapy, and specific exercises to treat these injuries.

                Enhancing Performance: Improve running mechanics, build strength, and get nutritional advice to enhance performance. Biomechanical analysis and tailored strength training programmes can help you run more efficiently.

                Recovery and Post-Race Care: Post-race recovery is crucial to prevent injuries and ensure long-term health. Physiotherapists can assist with active recovery, massage therapy, and advice on hydration and nutrition.

                Tips for New Runners

                1. Start Slow: Gradually increase your running distance and intensity. Use a running program to help.
                2. Listen to Your Body: Seek advice if you experience pain or discomfort.
                3. Stay Consistent: Build endurance and strength with regular training.
                4. Invest in Good Shoes: Proper running shoes can prevent many injuries.
                5. Stay Hydrated and Eat Well: Fuel your body with the right nutrients.

                Physiotherapy is vital for new runners and those preparing for their first marathon or half marathon. It aids in injury prevention, treatment, and performance enhancement, making your running journey safer and more effective. Ready to start your physiotherapy marathon training? Please contact us to book an appointment with one of our physiotherapists for personalised support. Happy running!

                Headaches Physio Can Help
                By Team @ Physio On Miller Uncategorized

                Headaches – Physio can help

                Headaches can significantly impact daily life, and understanding their origins is key to effective management. Two common types are cervicogenic and tension headaches. Both present with distinct symptoms and can benefit from targeted physiotherapy interventions.

                Cervicogenic Headaches: Symptoms and Management

                Cervicogenic headaches originate from the cervical spine (neck region) and are often misdiagnosed as migraines or tension headaches. Common symptoms include:

                • Pain that starts in the neck and radiates to the forehead, temples, or behind the eyes.
                • Reduced neck range of motion.
                • Pain on one side of the head or face.
                • Triggered by certain neck movements or positions.

                Physiotherapy can play a crucial role in managing cervicogenic headaches by addressing the underlying issues in the cervical spine. Treatment may include:

                • Manual therapy to improve joint mobility and reduce muscle tension.
                • Specific exercises to strengthen neck muscles and improve posture.
                • Education on ergonomics and posture correction to prevent recurrence.
                • Techniques such as dry needling to alleviate pain and inflammation.

                Tension Headaches: Symptoms and Management

                Tension headaches, the most common type, are often associated with stress, poor posture, and muscle tension. Symptoms typically include:

                • A constant, dull ache or pressure around the forehead or back of the head and neck.
                • Sensation of tightness or band-like pressure around the head.
                • Tenderness in the scalp, neck, and shoulder muscles.
                • Mild to moderate pain, often bilateral.

                Treatment approaches addressing muscle imbalances and promoting relaxation often include:

                • Soft tissue massage to relieve muscle tension and improve circulation.
                • Stretching exercises to alleviate tight muscles in the neck and shoulders.
                • Strengthening exercises to correct posture and prevent muscle strain.
                • Relaxation techniques such as deep breathing exercises and biofeedback to manage stress.
                • Education on maintaining good posture and ergonomic workspaces.

                Both cervicogenic and tension headaches can be debilitating, but effective management is possible with the right approach. Physiotherapy offers a range of treatments tailored to the specific type, focusing on alleviating pain, improving function, and preventing recurrence. If you experience persistent headaches, please contact us to book an appointment. Our team of experienced physios can help provide relief and improve your quality of life.

                Wry Neck - how physio can help
                By Team @ Physio On Miller Blog, featured

                Wry Neck: Understanding Symptoms, Causes, and How Physiotherapy Can Help

                Have you ever woken up from a bad nights sleep and your neck is incredibly stiff and sore? You could experiencing Wry Neck. Clinically known as torticollis, it is a condition where there is an abnormal head tilt or turn. This can cause discomfort, pain, and a reduced range of motion in the neck. It is important to understand the symptoms, causes and management of Wry Neck which we have outlined below.

                Wry Neck – What are the Symptoms?

                The hallmark of Wry Neck is the involuntary turning or tilting of the head to one side. Common symptoms include:

                • Neck Pain: Sharp or aching pain in the neck, often accompanied by stiffness.
                • Limited Movement: Difficulty moving the neck, particularly in one direction.
                • Muscle Spasms: Involuntary contractions in the neck muscles.
                • Head Tilt: The head may be persistently tilted to one side

                What are the Causes?

                • Wry Neck can be caused by a variety of factors, including:
                • Muscle Strain: Overuse or strain of the neck muscles, often from poor posture or sleeping in an awkward position.
                • Injury: Trauma to the neck, such as whiplash from an accident.
                • Congenital Conditions: Some people are born with conditions that affect neck muscle function.
                • Neurological Conditions: Rarely, neurological issues can cause abnormal muscle contractions.


                How do I Manage Wry Neck?

                1. Rest and Pain Relief:  Initial treatment often includes rest and using ice or heat to reduce pain and inflammation.
                2.  Stretching and Strengthening: Tailored exercises help to stretch tight muscles and strengthen weaker ones, improving flexibility and reducing strain.
                3. Postural Training: Learning proper posture and ergonomic adjustments can prevent recurrence and reduce strain on the neck.
                4. Manual Therapy: Techniques like massage and joint mobilization can improve neck movement and relieve muscle tension.
                5. Education: Physiotherapists provide guidance on which activities to avoid to minimise exacerbation of symptoms

                How long does it take to Recover?

                Recovery from Wry Neck varies depending on the severity and underlying causes. With appropriate physiotherapy, many individuals start to see improvement within a few days to weeks. More persistent cases may require several months of consistent treatment and self-care.

                Physiotherapy offers a comprehensive approach to managing Wry Neck by addressing both symptoms and the root causes. By working with a physiotherapist, individuals can benefit from personalized treatment plans that include; Targeted Home Exercise Program: Designed to improve neck strength, flexibility, and overall function. Manual Therapy, to reduce pain and improve joint mobility and Education about posture and ergonomics to prevent future issues.

                In conclusion, Wry Neck, can be a challenging condition, but with prompt recognition and appropriate treatment, relief is attainable. By understanding its symptoms and causes, and leveraging effective management strategies, including physiotherapy, you can significantly improve your neck’s function and alleviate discomfort. Taking a proactive approach with professional guidance will help you return to your everyday activities with greater comfort and stability.

                Book in to see one of our Physio’s if you are experiencing neck pain.

                Physio Treatment for Osteoarthritis_Physio On Miller, Cammeray
                By Team @ Physio On Miller Blog, featured, Uncategorized

                Physio Treatment for Osteoarthritis

                Physio treatment for osteoarthritis has been shown to be very beneficial in reducing pain, improving function and quality of life. Although there is no cure, research and clinical outcomes have shown positive results from physio treatment for osteoarthritis,

                Osteoarthritis is a long term condition characterised by the wear and tear of the cartilage over the bone. Symptoms include pain, swelling, stiffness and loss of movement. Osteoarthritis usually affects the hands, spine, hips, knees and ankles.

                The benefits of Physio Treatment for Osteoarthritis:

                Pain Management: Techniques such as massage, taping and personalised exercises provided by our physios can help to alleviate osteoarthritis pain.

                Exercise Prescription: Our Physiotherapists design exercise programs tailored to your specific needs and limitations. These programs include stretching, strengthening, and aerobic exercises. The goal of these programs are joint flexibility, muscle strength, and overall physical conditioning. We offer programs in the studio supervised by our team and home programs you can do at whatever time and where ever suits you.

                Joint Protection Techniques: Our physios teach techniques and strategies to protect your joints during daily activities. This can help reduce the progression of osteoarthritis and minimise pain flare-ups.

                Education and Advice: We provide education on osteoarthritis, including its causes, symptoms, and ways to manage it through lifestyle modifications. We also offer advice on posture, ergonomics, and adaptive equipment that can make daily tasks easier and less painful.

                Improving Mobility and Function: Physiotherapy aims to improve joint mobility and function, allowing our patients with osteoarthritis to maintain or regain their ability to perform daily activities and maintain independence.

                Prevention and Long-Term Management: Our team of Physiotherapists work with patients to develop strategies for long-term management of osteoarthritis. With the emphasis on the importance of regular exercise, weight management, and overall joint health.

                Overall, physiotherapy plays a crucial role in the multidisciplinary approach to managing osteoarthritis, helping individuals to reduce pain, improve function, and enhance their quality of life. It’s important to consult with a qualified physiotherapist who can develop a personalised treatment plan based on your specific condition and goals. For more resources check out Arthritis Australia.