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Repetitive Strain Injury – How Physio Can Help

I was recently asked to provide some information regarding Repetitive Strain Injury for Weight Watchers Magazine.  As a physiotherapist, we unfortunately see many computer workers complain of wrist and elbow pain when typing for long periods.

RSI is something that can affect many of us and it is important to know the signs and symptoms so you can receive the best treatment and advice:

What is RSI?

Repetitive Strain Injury (RSI) or Occupational Overuse Syndrome (OOS) are injuries caused by repetitive movements or awkward postures.  It can affect the fingers, elbows and wrists.

Who can be affected by it?

RSI affects many professionals such as office workers, hairdressers, painters and assembly-line workers.

What are the symptoms?

Symptoms include:

• Sharp, burning pain in the fingers or forearm
• Weakness or fatigue in the hand and forearm with activities such as typing and carrying bags
• Difficulty performing daily activities eg opening jars, turning on taps

How long does it last?

RSI can heal quickly if you seek treatment and minimise the aggravating activities or it can last a long time if you don’t modify your activities or your workplace set-up.

What is the treatment?

If you suffer from RSI you should seek advice from your physiotherapist who will be able to provide you with exercises including stretching and strengthening and will be able to do some manual (hands on) treatment including spinal mobilisation/manipulation with massage.

Can it be prevented? If so, how?

Yes, RSI can be prevented and if you already have the early signs of discomfort start to adopt these habits to reduce the pain.

Don’t:

• Do something with your arms repeatedly for too long
• Work with equipment that doesn’t fit your body
• Hold your muscles in the same position for a long time

Do:

• Have adequate training in the safest way to carry out a task
• Ensure a variety of work activities
• Have regular breaks

What’s something everyone should know about RSI?

Make sure your workplace is set up ergonomically to allow correct posture and prevent working in awkward positions.  If you are experiencing pain with repetitive movements such as typing, cooking, painting etc seek help promptly as it is much easier to recover from RSI in the early stages than when you have been experiencing it for a while.

For more info visit:

https://www.rsi.org.au/index.html

Physiotherapy advice for Oxfam Trailwalker 2011

The countdown to Oxfam Trailwalker has started!  After finding out our team won a place in the lottery system, we are excited to begin training.

Oxfam Trailwalker began in 1981 as a military training exercise for the elite Queen’s Gurkha Signals Regiment in Hong Kong. It has since grown into one of the world’s leading team endurance challenges. Oxfam Trailwalker is fast becoming a global phenomenon, with 15 events in 12 countries and counting. Globally, the events have raised more than $100 million for Oxfam’s valuable work in Australia and around the world.

Oxfam Trailwalker launched in Australia in 1999, with events in both Sydney and Adelaide raising more than $250,000.  The Sydney event currently sees more than 500 teams tackle the challenging 100km trail between the Hawkesbury and Sydney Harbour and raises in excess of $3 million each year. The inaugural Oxfam Trailwalker Sydney was won by a team of Gurkhas from the UK who finished in 15 hrs 5 mins. Gurkha teams won again in 2000 and 2001, and in 2002 they finished in a then record-breaking 12 hrs 41 mins. The fastest time for the Sydney event was recorded in 2005 with ACTrun finishing in 11hrs 59 mins. In 2009, Berowra Bushrunners became the first mixed team to win the Sydney event, crossing the line in 13 hrs 25 mins. In 2010, Quality Meats shaved more than an hour off the 2009 time, finishing in 12 hrs 7 mins.

Oxfam Trailwalker Sydney will be held in the bushland of northern Sydney, starting at Brooklyn on the Hawkesbury River and finishing at Mosman on Sydney Harbour on the last weekend in August. The Sydney trail features the well-known Great North Walk and the Harbour to Hawkesbury Walking Track. Throughout the 100km, teams will tackle interesting and challenging terrain, featuring single track sections, hills and rocky trails. The Sydney trail is known for its beautiful scenery, which participants will enjoy as they pass along cliff tops, waterways and beaches.

As this will be a grueling task it is important we train and prepare our bodies to complete the 100km event.  Fortunately having a physio on the team we should be in top shape with lots of preventive work being incorporated into our program.  Already we are attending Pilates classes once a week at Physio On Miller and had our first training session through the spectacular Spit to Manly walk.  Unfortunately with our various aches and pains we each have our individual physio exercise program to keep injuries at bay.  We have purchased our Linebreak compression tights and will be heading to Footpoint Shoe Clinic to get the best footwear sorted.

Stay tuned to hear updates on our training progress and any advice we come across to help you with your training!  If you are participating in Oxfam and have questions on how to prepare your body and remain injury free before and during the event please email or give us a call on 8065 6902.

Physiotherapy can help with pre-season preparation for rugby and netball

As the winter sports begin it’s time to start thinking if your body is prepared.  With the sports becoming faster, kids being bigger and faster and not to mention slippery fields and courts from bad weather, it is important you reduce your risk of injury.

The best preparation is to ensure you are injury-free.  If you have a niggle or “weak” area it is important it be looked after now to ensure you don’t re-injure or cause further damage.  What may be a small problem now can become worse with the impact and intensity of rugby or netball.  Think about the extra demand there is with rugby – contact from other players, the sudden change of direction and the explosive sprints down the field.  Think about the extra demand of netball – the pivoting, the sudden stop/start and the jumping.

Once you have seen to your injuries, there are exercises you can do to ensure minimal risk of injury and prepare your body to be in the best shape for this winter season.  These exercises prescribed by your physiotherapist aim to build strength, improve speed, improve core stability, increase balance/proprioception and increase coordination.  This will mean you are quicker on the field or court, you will have less chance of painful joints and reduce your risk of injury.

Book in to see your physiotherapist to make your body rugby-ready or netball-prepared!

Best physiotherapy treatment for ankle sprains

Ankle sprains are frustrating injuries especially when they happen again and again becoming chronic.  Ankle sprains usually occur when you step on an uneven surface or are placed under extreme load and the ankle ligaments get stretched too far resulting in pain, swelling, bruising and reduced movement.

Ankle sprains can recover well if treated effectively and they can even be prevented for people with weak ankles or recurrent ankle sprains.  After the initial injury the best treatment is RICE – Rest, Ice, Compression and Elevation.  Some insider tips include getting the ankle strapped (better than compression/bandaging) and use Lectric soda crystals to reduce the swelling (will reduce the swelling better than an ice bucket or anti-inflammatories although these too should be included in treatment).  The next step of treatment is the most important.

Seek treatment with a physiotherapist within the first week.

Although ankle sprains can recover gradually it’s the immediate treatment which prevents any compensation techniques and reduces the risk of re-injury.

Physiotherapy will aim to:

• Reduce the pain
• Reduce the swelling
• Improve ankle movement
• Improve balance/proprioception
• Provide guidance for return to sport/activity
• Get you back to sport or your chosen activity quicker

Using various techniques including massage, joint mobilisation, exercises and a progressive return to sport program your physiotherapist can assist in getting your ankle back to normal as soon as possible.

New Health Initiative from the Australian Government – Swap It Don’t Stop It – Building a Healthier Lifestyle

The Australian Federal Government launched a new health campaign yesterday –Swap It Don’t Stop It.  The initiative encourages Australians to lose centimetres from their waistline therefore reducing their risk of some types of cancer, Diabetes and heart disease.

In 2007-2008 the proportion of overweight or obese Australians increased to 61% and there is no sign that this is slowing down. Through Eric the friendly blue balloon, the Swap It campaign is promoting healthy lifestyles by encouraging people to swap their unhealthy habits for healthier options.  Its key mission is to Swap It Don’t Stop It – telling people they don’t have to give up on the things they love but encouraging small and achievable lifestyle changes in 4 simple ways:

1. Swap big for small – downsize your portion sizes and don’t go back for seconds
2. Swap often for sometimes – try to cut down on the junk food and swap it for salad or fruit.
3. Swap sitting for moving – start to walk the shorter distances rather than driving
4. Swap watching for playing – start to get involved in sport whether it is a social game at the park or entering in a sporting competition

The campaign includes a framework to empower everyone to participate through the 12 week planner, the iPhone app and the Swapper Map.  With Eric by your side encouraging you to Swap It you will be achieving your goals in no time!