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Category: featured

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

Best Treatment for Knee OA

A new clinical care standard for the treatment for knee OA has been released by the Australian Commission on Safety and Quality in Health Care earlier this year. The standard states surgery should be a last resort for knee OA and exercise, weight loss and the use of pain relieving medication should be the gold standard treatment.

Knee Osteoarthritis is a degenerative disease in which the cartilage lining the joint begins to wear and the joint space begins to narrow. It can cause pain and disability making daily tasks such as walking, climbing stairs and squatting difficult. Patients who are overweight have double the risk of developing knee osteoarthritis, and obese patients have four times the risk.

Osteoarthritis affects about 2.1 million Australians and costs nearly $1.8 billion per year. Knee osteoarthritis is common particularly in over 45 year olds.

The ACSQHC has recommended a thorough assessment and clear diagnosis by your health professional without the need for an Xray or MRI. From this your health professional will develop a tailored program including education, exercises and weight loss guidelines to assist in the reduction of pain and disability. Only if conservative management has failed to improve your symptoms is surgery recommended.

The Commission’s Clinical Director Dr Robert Herkes said “it is crucial that clinicians provide patient education and help patients with knee osteoarthritis develop a tailored self-management plan to set realistic goals for reducing pain and to improve their participation in day-to-day activities.”

Our team at Physio On Miller can develop an exercise program and self-management program to assist in your knee OA.

Headaches Physio Can Help
By Team @ Physio On Miller Blog, featured

How to treat dizziness and vertigo

Vertigo is a common condition which affects up to 1 in 2 people. The great news, if you do suffer from vertigo, is physio can help to treat your dizziness and vertigo through a simple manoeuvre and exercises.

What is vertigo

Vertigo is a sensation of movement or spinning, tilting or swaying when your body is not actually moving. It is caused by an inner ear problem with the most common being Benign Paroxysmal Positional Vertigo.

What are the symptoms

Those who have experienced vertigo describe it as though the world around them is spinning which can also cause nausea.

 

How physio can help

There are multiple possible causes of vertigo, some which need medical investigation. However the most common cause is BPPV (Benign Paroxysmal Positional Vertigo). This is a non-life threatening condition where certain head positions or movements can trigger sudden, brief spells of the spinning sensation. BPPV is a mechanical problem of the inner ear in which the calcium carbonate crystals becomes dislodged and migrate into one of the three semicircular canals. These crystals interfere with normal fluid movement in the canals and send false messages to the brain about body position and movement.

 

Physiotherapy can help diagnose and treat BPPV. Physiotherapy for BPPV involves non-invasive techniques which use a sequence of guided head and body positioning techniques. These techniques are tolerated very well by patients and work by assisting the crystals to return to their normal position in the inner ear. In addition we provide advice on sleeping positions and general activity to prevent re-occurrence of this condition.

By Team @ Physio On Miller Blog, featured , , , , ,

Abdominal Separation After Pregnancy – How Physio Can Help

Abdominal separation after pregnancy is very common. It is also know as Diastasis of Rectus Abdominis Muscle and refers to the separation of the two sides of your rectus abdominis during pregnancy.
Abdominal Separation After Pregnancy
This can occur as your baby grows and the uterus expands it pushes the muscles apart which over time lengthens them. Most women would not notice any issues but you may notice a small bulge developing above and below your belly button.
Once you have given birth this separation generally returns to normal within a couple of months. If this is still present after this then it may increase your risk of back pain as you do not have the support from your abdominal muscles. Following giving birth you may have your separation checked in hospital otherwise one of the team at Physio on Miller will be happy to do this for you.
Generally, the separation is measured in fingers. A one-two finger separation is not too much of a
problem but if your separation is larger or has not reduced within two months speak to one of our
physiotherapists. It is important that you avoid exercises that over work the rectus abdominis (outer
abdominal layer) and that you build the strength of your deep abdominals and pelvic floor muscles.
One of our team of physios will be able to advise you as to exercises that are safe for you to complete.
Hip flexor stretch - Physio On Miller, Cammeray
By Team @ Physio On Miller Blog, featured

Hip flexor stretch – Exercise of the Month

With the months getting cooler and shorter it’s harder to stay active. With this sedentary shift we can find our hip flexors start to tighten, particularly with more time sitting such as the commute to work and watching tele or going for a drink at the pub.

The kneeling hip flexor stretch is a great way to open the hips and surrounding muscles which get tight with prolonged sitting.

To stretch:

  • Start in a kneeling position with one foot out in front. The back leg is the one you will be stretching.
  • Keep your body straight and squeeze your glutes (this will help to keep your pelvis tucked and avoid over extending your back and losing the stretch).
  • Maintaining this position lean slightly forwards without arching your back. Hold this for 20 seconds.
  • If you could like to feel more stretch you can lift the same arm to the stretched leg (ie kneeling leg) and reach for the ceiling

As always stretches should not cause any pain and if so please stop immediately. If even after this stretch you’re still experiencing tight hips please give us a call and we can add manual treatment to get them sorted.

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By Team @ Physio On Miller Blog, featured

How to start running

We have many clients wanting to improve their cardio and ask us how to start running. From a physio point of view it’s important to ensure good leg strength and core stability prior to starting out. Once you’ve established this good platform we often recommend the Couch to 5k program. I’ve used it many times when getting back into running following a hiatus.

Reasons we love and recommend the Couch to 5k program:

  1. It’s easy!
    • With only 60 seconds of running followed by 90 seconds of walking for a total workout of 20 minutes it doesn’t feel like hard work. Of course it gets harder throughout the program but by that stage you’ve started to build up your fitness.
  2. It’s great to focus on technique.
    • We often see clients who have just gone out for their first ever 5km run and within 1 km of the run are experiencing pain. This can be because they don’t have the endurance and fitness to focus on a great technique. By only starting with 60 seconds of running it allows you to run at a good pace (not a sluggish one which is usually the case by 3km in) and focus on foot placement, glut and core activation and posture.
  3. It helps prevent injury.
    • As clients who we recommend this program to are only beginners it is a gentle introduction to running without causing overuse injuries. With the 90 second walk following the 1 minute run it helps to allow the body (and lungs) recover before beginning the next cycle of running.
  4. It’s great for injury rehab
    • When coming back from injury it’s important not to overdo it and using the Couch to 5k helps to pace your running. It provides a good warm up, enough time to focus on running technique and recovery time following each run cycle.
  5. It’s achievable and successful
    • We’ve had many clients try this program and have had great successes. Clients who never thought they would be able to run 5k or clients who after injury were nervous about running again. Given the slow, paced style of the program (and only 3x per week) it’s a great running program to commit to.

So good luck if you’re going to try this, you’ll be proud of your achievement.