Blog

Physiotherapy for Anterior Knee Pain (Patellofemoral Pain Syndrome)

Patellofemoral pain syndrome (PFPS) is a common knee problem characterised by aching or pain in the front of the knee with activities such as squatting, running, jumping or climbing stairs.  Sitting for prolonged periods can also exacerbate it.  There are numerous factors that can contribute to PFPS such as muscle imbalance, abnormal foot structure or abnormal patellar alignment.   There has been a lot of research conducted to develop the best treatment plan for these patients.  Current research supports a quadriceps strengthening program, patellar taping and neuromuscular training.

A recent paper from the University of Wisconsin-Milwaukee researched the benefits of a hip and core strengthening program in reducing PFPS symptoms.  The rehabilitation program was conducted over 8 weeks, involving 3 phases to strengthen the core and hip musculature.  Phase 1 aimed to increase the control of the hip and core muscles through strengthening exercises such as abdominal contractions, clams and 4-point kneel.  Phase 2 of the program worked on improving the reflexes of these muscles through single leg standing exercises involving movement of the other leg.  The final phase aimed to develop the hip and core muscles in sport-specific exercises to improve the brain-muscle movement pattern.

At the conclusion of the 8-week program 17 of the 19 subjects reported improvements in both pain levels and daily function.  This is a positive study to encourage patients suffering with PFPS to consult their physiotherapist to develop a rehabilitation program.

If you are suffering from knee pain give us a call on 8065 6902 and we can help you return to your active lifestyle pain-free.

Massage therapy now at Physio On Miller, Cammeray

At Physio On Miller we offer massage therapy services in addition to physiotherapy and Pilates to treat chronic pain, soothe everyday stress and for general well-being.  Our qualified and accredited massage therapist specialises in remedial massage incorporating therapeutic and relaxation techniques.

We are excited to have Angela Nielsen join Physio On Miller as our new massage therapist.

If you want to ease your aches and pains or simply feel liking spoiling yourself call us now on 8065 6902 to book in for a massage with Angela.

Training regime to get Rafael Nadal through to Quarter Finals in Australian Open 2011

I have been staying up to watch the exciting games of the Australian Open and last night’s match between Nadal and Cilic was fantastic.  Watching the match, it made me wonder about the training regime required to get these players to their best performance.

In an article last year in the Wall Street Journal, Barry Flatman spoke with Nadal’s coaching team to find out the training secrets behind the success of Rafa.  Although the exact training program will never be disclosed, Rafa’s coach and trainer provide a small insight into what it takes to get him ready for the tournaments.

The training program includes:

• Agility work to improve his coordination, balance and footwork, using the bosu and balance board
• Aerobic workouts
• Strength work, particularly around the hips and
• Hours of stretching and recovery in the water

Fortunately for Rafa he has an abundant amount of support and assistance in getting him in top shape for his events and ensuring good recovery.

For most of us, as the average, active athlete, our training program and recovery sessions are our responsibility.  It is important to always include a variety of training to ensure you are not impacting the same joints repetitively and include a good long session of stretching- important to keep the muscles flexible.  To assist you in getting into top shape for your events either call us on 8065 6902 for a physio appointment or join us in our Pilates classes.

Physiotherapy can help injuries from Xbox Kinect and Nintendo Wii

No longer are sporting injuries reserved for the sports fields, now there is a growing trend of injuries occurring from gaming consoles. With the introduction of Nintendo Wii and now Xbox Kinect the gaming world has been turned upside down. No longer are players sitting in their chair with a controller but now players are getting up and dancing, playing tennis or even wakeboarding.

With all this activity, injuries such as sprained ankles, elbow tendinopathy and lower back strains are all too common. So what are the best ways to avoid injury?

1. Make sure you have a generous space to play
2. Wear appropriate footwear eg if running make sure you are wearing sneakers
3. Warm-up- it may seem silly but you are exercising
4. Have appropriate breaks- you wouldn’t play a tennis match for 5 hours nor should you be on the Nintendo Wii or Xbox Kinect for extended periods with repetitive movements
5. Watch common technique mistakes eg when playing tennis on the Nintendo Wii most people use the wrist and end up with “tennis elbow”
6. Stretch – if you have repetitively used a muscle it is going to hurt after exercising so to reduce this soreness make sure you stretch

Unfortunately injuries still occur so if you are suffering give us a call at Physio On Miller to get yourself back on track. Call us now on 8065 6902

Getting the most of your New Years Resolutions

It’s that time of year again when everyone is setting out New Years Resolutions and unfortunately it won’t be long till a majority of people start breaking them. There are many reasons why New Year Resolutions don’t stick- they may be unrealistic, there is a lack of self-discipline or life gets “too busy”.

Reading a recent article in the Sydney Morning Herald, there were some helpful tips from experts in ways to stick with your resolutions this year.

1. Know thyself- choose exercise that you are likely to enjoy and commit to. If you really hate gyms then setting a goal of going to the gym everyday is unlikely to happen. Get involved with exercise you enjoy and reap the benefits all year round.

2. Gain group support – whether physical or virtual it always helps to have others spurring you on and keeping you accountable. You can sign up to personal training, join Pilates classes or change you facebook status. The more people who know you are committed to exercise the more encouragement you will receive.

3. Make mini milestones- some New Years Resolutions are big eg running a half marathon. It doesn’t mean they can’t be achieved but remember to have mini milestones to keep you motivated. It may be achieving a 10km run or running 3 times a week, just remember to set small goals too.

4. Schedule in your training- If it’s in the diary it is more likely to happen. Too many times social activities pop up and let’s admit most of the time they are much more enticing. But if you schedule in your training session it is more likely you will attend.

To help you stick to you New Years Resolutions, Physio On Miller is offering Pilates classes starting 31st January. Let’s achieve that toned body together!