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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!

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.