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Blog

ITB Syndome_Physio_On_Miller_Cammeray
By Team @ Physio On Miller Blog, featured

ITB Syndrome

What is ITB Sydrome?

Iliotibial Band Syndrome (ITB Syndrome) is a common issue among athletes and individuals engaging in repetitive lower limb activities. This condition occurs when the iliotibial band, a thick band of connective tissue that runs along the outside of the thigh, becomes tight or inflamed causing compression of adipose tissue and therefore pain. ITB Syndrome often manifests as pain on the outer side of the knee, limiting one’s ability to engage in physical activities. Fortunately, physiotherapy offers effective management strategies for alleviating pain and promoting recovery.

Pain and Symptoms

ITB Syndrome can cause sharp or burning pain on the outer side of the knee, often exacerbated during activities like running or cycling. The pain may intensify with each stride, making it difficult for individuals to continue their chosen exercise routine. Ignoring these symptoms may lead to more severe complications, hindering overall mobility.

How Can Physio Help?

Physiotherapy plays a crucial role in managing ITB Syndrome by addressing the underlying causes and providing targeted interventions.

      1. An Assessment and Diagnosis is performed by your Physio to understand your biomechanics, muscle imbalances, and contributing factors. This helps in formulating a personalized treatment plan.

      1. Stretching and Strengthening Exercises are important to target the muscles surrounding the IT band. Targeted stretches for the iliotibial band and strengthening exercises for the hip and thigh muscles help alleviate tension and correct imbalances.

      1. Manual Therapy techniques such as Hands-on massage, myofascial release, and joint mobilization can help reduce tightness in the iliotibial band and surrounding tissues. These techniques improve flexibility and promote healing.

      1. Biomechanical Analysis is used to analyze the individual’s movement patterns during various activities to identify any abnormal biomechanics contributing to ITB Syndrome. Corrections in movement patterns can help prevent the recurrence of symptoms.

    Benefits of Exercise for ITB

    Benefits of regular exercise, as prescribed by a physiotherapist, are very noticeable in people with ITB Syndrom. Reducing inflammation and associated pain with ITB Syndrome has been shown with exercise. Improved Flexibility by stretching reduces the risk of further irritation. Enhanced strength at the hip and thigh muscles improve overall lower limb strength, improving stability
    and support around the injured area. By addressing underlying biomechanical issues, physiotherapy helps prevent the recurrence of ITB Syndrome, allowing individuals to resume their activities with confidence.

    Foam Rolling & ITB Syndrome

    Lets talk about Foam Rolling. A very common method previously prescribed for ITB pain in theory to release the tight muscles and therefore reduce pain. Recently it has been found that Foam Rolling the ITB was in fact compressing the underlying tissues causing even more pain, very similar to the mechanism of ITB syndrome which we need to avoid. Yes foam rolling can feel good afterwards however it most likely has a placebo effect. It is not recommend to Foam roll your ITB, there are other ways we can help with your tight ITB.

    ITB Syndrome can be a significant obstacle for those who enjoy an active lifestyle. However, with the right physiotherapy intervention, individuals can effectively manage and overcome this condition. If you’re ready to connect with a skilled team of physiotherapists
    who can guide you on your recovery journey please get in contact with us or book online.

    Revitalise your wellbing_Physio_On_Miller
    By Team @ Physio On Miller Blog, Uncategorized

    Revitalise Your Wellbeing in the New Year: Cultivating Habits for a Healthier You

    As we say goodbye to the old and welcome the new, the start of a fresh year provides an opportune time to reflect on our health and make positive changes. At Physio On Miller we believe that prioritizing your wellbeing is the key to unlocking a vibrant and fulfilling life. We share below the importance of wellbeing and share practical tips on how to cultivate habits that contribute to a healthier and happier you and revitalise your wellbeing.

    Understanding Wellbeing:

    Wellbeing encompasses more than just physical health; it is a holistic belief that encompasses mental, emotional, and social aspects of our lives. Achieving overall wellbeing involves creating a harmonious balance between these elements. At Physio On Miller we believe in the interconnectedness of these elements and encourage for a comprehensive approach to health.

    Importance of Wellbeing:

    1. Physical Health: A strong foundation of physical health is crucial for overall wellbeing. Regular physiotherapy sessions can aid in preventing and managing musculoskeletal issues, promoting flexibility, and enhancing mobility.
    2. Mental and Emotional Wellbeing: Mental and emotional health are integral components of wellbeing. Techniques such as mindfulness, relaxation, and stress management can be incorporated into your routine to foster emotional resilience and mental clarity.
    3. Social Connection: Building and maintaining positive relationships contribute significantly to wellbeing. Engaging in social activities, helps create a support system that can enhance your mental and emotional health.

    Cultivating Habits for To Revitalise your Wellbeing:

    1. Regular Exercise: Incorporate a mix of cardiovascular, strength, and flexibility exercises into your routine. Even simple activities like walking, cycling, or Pilates can benefit your physical and mental health.
    2. Balanced Nutrition: Fuel your body with a well-balanced diet rich in nutrients. Opt for whole foods, lean proteins, and a variety of fruits and vegetables to support your overall health.
    3. Adequate Sleep: Prioritize quality sleep by establishing a consistent sleep schedule and creating a relaxing bedtime routine. Sufficient sleep is vital for physical recovery and mental well-being.
    4. Mindfulness and Relaxation: Practice mindfulness techniques, such as meditation and deep breathing exercises, to manage stress and promote emotional balance.
    5. Regular Physiotherapy Check-ups: Schedule regular appointments with our team of skilled physiotherapists to address any musculoskeletal concerns, prevent injuries, and enhance your physical well-being.

    As we embark on a new year, let’s commit to prioritising our wellbeing and cultivating habits that nurture a healthier and happier life. At Physio On Miller, we are dedicated to supporting you on your wellness journey. By integrating these habits into your daily routine, you’ll be taking significant strides toward a more vibrant and fulfilling life. Here’s to a year of optimal health and wellbeing! If you would like to see one of physiotherapists please book.

    Mastitis and Blocked Milk Ducts
    By Team @ Physio On Miller Blog, featured

    Mastitis and Blocked Milk Ducts – How can Physio help?

    Mastitis 
    Nearly 1 in 5 breast-feeding women are affected by mastitis. Mastitis is an
    inflammatory breast condition that may or may not be associated with infection. A blockage generally occurs when accumulated breast milk is unable to drain from the breast, resulting in thickening of stationary milk and blocking the associated milk ducts.

    Symptoms of mastitis can include:

    • Symptoms of mastitis can include:
    • Small palpable lump that is usually tender and hard
    • Redness
    • Fever, fatigue, general feeling of being unwell


    What can cause a blocked milk duct to occur?

    There are several factors that can contribute to increase risk of mastitis including:

    • Infrequent, missed or rushed feeds
    • Sore or injured nipples
    • Infant latching difficulties
    • Fatigue, stress and lack of sleep
    • Breast compression (EG. Tight clothing, handbags or poorly fitting bras)

    How can Physio help?

    At Physio on Miller, our physiotherapist will take a detailed history and assess the affected breast to determine the best treatment option. Treatment options include:

    • Education – causes, risk factors, improving feeding postures and techniques
    • Continue regular breastfeeding on the affected side (if able).
    • Heat packs
    • Gentle self-massage
    • Therapeutic Ultrasound – A therapeutic ultrasound may be used to help open the ducts and increase circulation to improve the flow of milk. By increasing the milk flow, it can reduce pain and swelling. Most women see improvements with ultrasound in the pain and lump size with 2-3 sessions.
    • Stay hydrated
    • Kinesiology taping
    • Gentle stretches and breathing exercises

    To see one of our physios call us or book online.

    By Team @ Physio On Miller Blog, featured

    Can Physio Help Tennis Elbow?

    So you’ve got a pain in your elbow and you’re wondering if physio can help tennis elbow? You’ve all probably heard of Lateral Epicondylitis also known more commonly as Tennis Elbow. There is a high prevalence of this injury especially in individuals older than 40 years old, as well as those who play racquet sports i.e tennis and squash. It is also common in those who undertake repetitive movements of wrist extension and/or gripping such as painters or carpenters.

    Tennis elbow is the most common type of elbow pain people present with, characterised by pain on the outside aspect of the elbow. It can vary from low grade occasional discomfort to high grade continuous pain. Tennis elbow is an overuse injury where the common extensor tendon and the extensor carpi radialis brevis tendons are subjected to repetitive loads causing microtears and pain. It can be very painful and debilitating, affecting your day to day activities which is why it is very important to seek treatment earlier rather than later. If not treated appropriately it can develop into a chronic condition.

    Treatment for Tennis Elbow favours conservative management with majority of tennis elbow injuries resolving within 12 months. There is a high recurrence rate if not managed appropriately. The aim of treatment is to initially manage load (relative rest), control inflammation, manage pain and patient education. The next stage is to re-introduce appropriate loads through specific wrist and elbow exercises with the goal to return to pre-
    injury strength and function. It is necessary to strengthen above and below the elbow as well as allowing adequate recovery of the area.

    Come and visit one of our team members to help you on your road to recovery.

    Physio for Lower Back Pain
    By Team @ Physio On Miller Uncategorized

    Why am I experiencing back pain?

    Lower back pain is a pain and understanding why we get it and how to treat it will have you back on your feet in no time. Our spine is an interconnected system of bones, nerves, muscles, tendons and ligaments – it is central in how our body operates. Starting at your head and moving down towards the pelvis, we have 31 segments which are pivotal in normal human functioning. We use it in everything we do! This blog will outline how we can help optimise the movement of your spine and in turn, help improve your overall health.

    The spine is a major cause of grief for many individuals. The Australian Institute of Health and Welfare reports:

    • Over 4 million people reported significant back problems in 2017-2018
    • Back problems are the 2nd leading cause of disease burden in Australia
    • 86% of the population will experience pain at least once per week.

    During the current COVID times, we have seen the impact of self-isolation, social distancing and working from home on the spine.

    These include:

    • Postural related injuries
    • Osteoarthritis flare-ups
    • Disc degeneration
    • Neural compromise
    • And many more

    What can cause back pain?

    There are many factors that contribute or increase risk of back pain. Age, physical fitness, weight, type of work are all factors that can influence your own individual experience of pain. Clinically, we see people present with a significant reduction in function and movement. Whether it is having difficulty sleeping, focusing on work or study, exercising or simply doing daily activities, back related problems can have a significant effect on our day to day lives.

    Our bodies are strong, and robust and this includes our spine! It is built to withstand all the stress we put it through daily. The key to physiotherapy and back pain, is figuring out how we can help make it stronger and even more robust. There are many ways we can work on helping you with this, including:

    • Pain management so your day to day activities are less impacted
    • Improve your movement, so you can do the things you want to do
    • Increase your strength and stability in key muscles and joints to optimise your movement and reduce too much strain on your spine.

    At Physio On Miller, this could include one-on-one physiotherapy, private or group rehab sessions that incorporate clinical pilates and strength and conditioning principals. Our team are here to support your overall spinal health and help you continue to function to the best of your ability.

    If you are experiencing back pain, please book into to see one of our fantastic physiotherapists. We would love to get you back to feeling and moving better!