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Category: Uncategorized

The rols of physio in Post surgery rehab
By Team @ Physio On Miller Blog, featured, Uncategorized

From Pain to Performance: The Role of Physiotherapy in Post-Surgery Rehab

A post-surgery rehab plan is important for optimal recovery. Undergoing surgery is a significant event in anyone’s life. Whether it’s a knee replacement, hip replacement, or any other type of surgery, the road to recovery is often long and requires careful planning. One of the most effective ways to ensure a smooth and successful recovery is through physiotherapy.

Physiotherapy plays a crucial role in post-surgery rehab, helping individuals regain strength, mobility, and function, and ultimately improving their quality of life. Physiotherapy can assist in your recovery after major surgeries like knee and hip replacements, and with specific exercise protocols we can facilitate an optimal recovery process.

Why is Physiotherapy Essential After Surgery?

After surgery, especially joint replacements, the body undergoes a period of healing. While surgery itself addresses the underlying issue (e.g., arthritis, degeneration, or injury), recovery doesn’t stop there. The body needs to regain strength, flexibility, and proper function. That’s where physiotherapy comes in.

Here’s how physiotherapy can make a difference:

1. Pain Management

Pain after surgery is natural, but excessive pain or discomfort can hinder your recovery. Physiotherapists use various techniques such as manual therapy, ice/heat therapy, and gentle exercises to manage and reduce pain. These methods help reduce swelling, improve circulation, and enhance healing.

2. Regaining Range of Motion

After surgery, the affected joint may become stiff and restricted. Physiotherapists provide specialised exercises designed to restore the range of motion in the joint. Stretching, strengthening, and mobilisation exercises can gradually help you regain flexibility, ensuring you can move more freely and comfortably.

3. Strength Building

Muscle weakness is common after surgery due to a period of immobilisation or reduced activity. Physiotherapists design progressive strength-building exercises targeting the affected muscles to rebuild strength. A well-structured exercise regimen helps prevent muscle atrophy, restores muscle balance, and ensures the joint’s stability.

4. Restoring Function

Ultimately, your goal after surgery is to return to your daily activities, whether it’s walking, climbing stairs, or participating in sports. Physiotherapists work with you to enhance functional movements and improve endurance. They will focus on safe, effective exercises that improve mobility and increase your ability to perform day-to-day tasks.

5. Injury Prevention

Even after surgery, it’s important to prevent further injury or complications. Physiotherapists assess movement patterns and address any imbalances that could lead to stress on the joints or muscles. They also educate patients on posture, body mechanics, and strategies to avoid reinjury as they return to normal activities.

Through a combination of hands-on treatments and targeted exercise protocols, physiotherapy helps restore strength, mobility, and function, guiding patients from pain to performance.If you or a loved one is recovering from surgery, don’t underestimate the power of physiotherapy. It’s not just about healing—it’s about returning to a life where you can move better, feel better, and perform at your best. Working with an experienced physiotherapist will ensure that you recover optimally and safely, achieving your full potential after surgery. To start your post-surgical rehab book an appointment now with one of our team.

Return to sport rehab, Physio On Miller Cammeray
By Team @ Physio On Miller Blog, featured, Uncategorized

The Importance of Return to Sport Rehab Following Injury: A Vital Step to Recovery

Injuries are an unfortunate part of athletic life, whether you’re a professional athlete or someone who enjoys recreational exercise. After the pain and frustration of being sidelined, it’s tempting to rush back to your sport as quickly as possible. However, one of the most important phases of injury recovery is often overlooked: return to sport rehabilitation (RTS).

At our physiotherapy clinic, we understand how eager you are to get back to doing what you love. But, ensuring a safe and effective return to sport is essential not just for your recovery, but for long-term health and performance. Here’s why return to sport rehab is so crucial.

1. Preventing Re-Injury with Return to Sport Rehab

One of the biggest risks after an injury is returning to your sport too soon. Many athletes feel that once the pain subsides and they can move without discomfort, they’re ready to jump back into their routine. However, the body may not have fully healed, and a premature return can lead to re-injury—sometimes even more severe than the first injury.

A structured return-to-sport rehab program helps to ensure that all aspects of recovery, from mobility to strength, endurance, and proprioception (body awareness), are fully restored. By gradually reintroducing sport-specific movements, we help reduce the risk of setbacks, keeping you safer and more resilient for the future.

2. Restoring Strength and Function

During an injury, muscles, tendons, and ligaments often become weaker or less flexible. While rest and early-stage rehab can help in the initial healing process, it’s essential to rebuild strength and function in the affected area to handle the demands of your sport. Return-to-sport rehab focuses on this crucial step—targeting both the injured site and the surrounding muscles that support it.

Your physiotherapist will work with you to design a personalised program that includes:

  • Strengthening exercises to rebuild muscle balance and joint stability
  • Flexibility and mobility drills to improve range of motion
  • Sport-specific drills to simulate real game scenarios and movements

The goal is to restore function and ensure that your body can handle the physical stresses of your sport without risking another injury.

3. Addressing Psychological Barriers

Injury recovery isn’t just a physical journey; it’s also a mental one. After an injury, athletes often deal with fear, anxiety, or a lack of confidence when it comes to returning to sport. You may worry about re-injury, or feel hesitant about performing certain movements.

Return-to-sport rehab helps you address these psychological barriers through a gradual, step-by-step process. As you gain confidence in your movements and abilities, your mental readiness will increase. This ensures that when you do return to play, you’re not only physically prepared, but mentally ready as well.

4. Improving Performance Post-Injury

A successful return to sport isn’t just about getting back to baseline—it’s also about improving your performance after an injury. Often, injuries can highlight weaknesses or imbalances that you were unaware of, providing an opportunity for growth. RTS rehab offers the perfect chance to address these issues and come back stronger.

Your physiotherapist will evaluate your biomechanics, identify areas of weakness or tightness, and help you build a program that improves your overall performance. Whether it’s enhancing your strength, agility, or flexibility, return-to-sport rehab ensures that you’re not just recovering, but advancing.

5. Individualised Approach for Optimal Results

Every athlete is different, and every injury is unique. That’s why an individualised approach to return-to-sport rehab is crucial. At our clinic, we take the time to assess your injury thoroughly and tailor a rehab plan specific to your needs, goals, and sport. Whether you’re a runner, cyclist, swimmer, or team sport athlete, we ensure that the rehab program is designed to fit your sport-specific demands.

This personalised approach not only makes recovery more efficient but also ensures that your rehabilitation is effective and sustainable in the long term.

6. A Structured Plan for Success

Returning to sport after an injury isn’t something that should happen overnight. It’s a process that requires careful planning, patience, and consistent effort. At our clinic, we follow a progressive, evidence-based approach that takes you through a series of stages to ensure your safe return. The general phases include:

  • Phase 1: Initial Rehabilitation & Pain Management — Focus on reducing pain and inflammation, restoring basic movement, and starting light strengthening exercises.
  • Phase 2: Strengthening & Mobility — Building muscle strength, improving flexibility, and increasing the functional capacity of the injured area.
  • Phase 3: Sport-Specific Conditioning — Gradually reintroducing sport-specific movements, exercises, and drills to prepare your body for game-like scenarios.
  • Phase 4: Return to Sport — A supervised return to practice, with a focus on performance and ongoing injury prevention.

Each phase is designed to progressively challenge your body in a safe and controlled way, while ensuring that all aspects of healing are addressed.

While it’s understandable to want to return to your sport as quickly as possible, rushing the process can result in setbacks. On the other hand, waiting too long before reintroducing physical activity can lead to stiffness, deconditioning, and further delays in recovery.

Return-to-sport rehab is a critical bridge between injury recovery and performance. By taking the time to properly rehab and gradually reintroduce sports-specific activities, you ensure a smoother transition, minimise the risk of re-injury, and ultimately come back stronger and more resilient.

If you’re recovering from an injury and wondering when you’ll be ready to return to your sport, it’s time to speak with one of our experienced physiotherapists. We’ll help you develop a personalised rehab plan that gets you back on track—safely, effectively, and confidently.

Get in touch with us today for your return to sport rehab program

Are you ready to start your return-to-sport journey? Contact us to schedule an appointment, or book online, and let’s work together to ensure you come back better than ever!

By Team @ Physio On Miller Uncategorized

New Year, New Movement: How to Set Realistic Physiotherapy Goals for 2025

Welcome to 2025! The new year is here, and with it comes a fresh opportunity to invest in your health and well-being, by establishing your physiotherapy goals. If you’re like many people, you may have already started thinking about your New Year’s goals. Whether it’s to get fit, lose weight, or simply be more active, setting goals for a healthier year is a wonderful way to embrace the future.

However, for some clients, physical challenges—such as injury, chronic pain, or limited mobility—can stand in the way of reaching these goals. That’s where physiotherapy can make a significant difference. Physiotherapists are experts in helping you improve movement, reduce pain, and increase your strength, flexibility, and overall quality of life.

Explore how to set realistic physiotherapy goals for 2025, so you can move toward a pain-free, active, and vibrant year ahead.

1. Reflect on Your Current Health Status

Before jumping into new goals, it’s essential to take a moment to reflect on where you currently stand. How are you feeling physically? Do you have any lingering aches or pains? Is there a particular area of your body that needs attention? Maybe you’re recovering from an injury or surgery, or perhaps you’ve been struggling with mobility issues.

Here’s a helpful exercise: take some time to jot down any physical concerns you have. It could be anything from low back pain that prevents you from sitting for long periods to stiff joints that limit your movement. Acknowledging your current health status will help you set more informed and realistic goals for the year ahead.

If you’ve been dealing with persistent pain or discomfort, it might be time to consult a physiotherapist. They can assess your condition and create a personalised plan to help you achieve your goals—whether it’s reducing pain, improving mobility, or building strength.

2. Set Specific, Achievable Goals

When it comes to physiotherapy goals, it’s easy to say, “I want to be more active” or “I want to feel better.” While those are admirable goals, they are too vague to be truly actionable. Instead, set specific, measurable goals that will guide your recovery or fitness journey.

Consider using the SMART goal-setting method:

  • Specific: What exactly do you want to achieve?
  • Measurable: How will you track your progress?
  • Achievable: Is this goal realistic based on your current health status?
  • Relevant: Is this goal aligned with your overall health and wellness?
  • Time-bound: By when would you like to achieve this goal?

For example, instead of saying, “I want to get stronger,” try: “I want to strengthen my lower back so I can lift 10 kg without pain in the next three months.” Or, instead of saying, “I want to feel less pain,” set a goal like, “I want to reduce my knee pain from a 7/10 to a 3/10 by April.”

Specific goals give you clear direction, and measurable physiotherapy goals allow you to track your progress over time.

3. Prioritise Prevention: Injury-Free in 2025

It’s easy to get caught up in the excitement of setting new goals, but prevention should always be part of the plan. One of the most important aspects of physiotherapy is not just addressing existing injuries but also preventing future ones.

In 2025, aim to prioritise injury prevention by integrating simple yet effective habits into your daily routine. Here are a few tips:

  • Practice good posture: Whether sitting at a desk, standing, or sleeping, maintaining proper alignment can reduce strain on your muscles and joints.
  • Warm up before exercise: Warming up increases blood flow to your muscles, preparing them for more intense activity and reducing the risk of injury.
  • Stretch regularly: Stretching can increase flexibility and help prevent muscle tightness that may lead to injury.
  • Strengthen key muscle groups: Focus on building strength in areas that support your joints—like the core, hips, and lower back—to prevent strain and instability.

Consider talking to your physiotherapist about an injury prevention plan tailored to your lifestyle and specific needs. With the right preparation, you’ll be able to enjoy an active, injury-free year.

4. Build a Consistent Routine with Small Steps

As with any goal, consistency is key. However, achieving long-term success doesn’t mean jumping into intense workouts or complex routines right away. Start small, and gradually build up your strength, flexibility, and stamina.

For instance, if you’re recovering from an injury or managing a chronic condition, aim for daily physiotherapy exercises—even if it’s just for 10 minutes a day. These small but consistent efforts will lead to significant improvements over time.

Here are a few suggestions for creating a manageable routine:

  • Start with gentle stretches: Focus on areas where you experience tightness or discomfort.
  • Incorporate short exercises: Try bodyweight exercises like squats, lunges, or glute bridges to build strength in the legs and core.
  • Listen to your body: If an exercise causes discomfort, modify it or take breaks as needed. Progress at your own pace to avoid burnout or setbacks.

Remember, the goal is steady progress, not perfection. Celebrate each step forward, and soon you’ll be amazed by the improvements you’ve made!

5. Consider a Physiotherapy Checkup

If you haven’t already, consider scheduling a physiotherapy consultation to start the year off right. A physiotherapist can conduct a thorough assessment to determine the root causes of any pain or limitations you might have. From there, they can design a personalised treatment plan that addresses your specific needs.

Whether you’re recovering from an injury, working on injury prevention, or just looking to improve your physical fitness, physiotherapists are experts in guiding you toward your goals. With their help, you can create a path that is tailored to your unique body and needs, ensuring that you stay on track throughout the year.

If you’re ready to take the first step toward a healthier year, book your consultation today with one of our physios and let’s work together to make 2025 your best year yet!

By Team @ Physio On Miller Uncategorized

The Benefits of Physiotherapy and Pilates After a Total Knee Replacement

Recovering from a total knee replacement (TKR) can be a long journey. However incorporating physiotherapy and Pilates into your rehabilitation plan can significantly enhance your recovery. Both physiotherapy and Pilates help improve strength, balance, and proprioception – critical components in regaining full mobility and function after surgery.

Why Physiotherapy and Pilates Matter

  1. Strengthening: After knee replacement surgery, the muscles around the knee often become weak due to disuse. Physiotherapy exercises target these muscles to rebuild strength, helping support the knee joint and reduce the risk of injury. Pilates, with its focus on controlled movements and core engagement, further strengthens the entire lower body, which provides better support and stability for the knee.
  2. Balance: Both physiotherapy and Pilates emphasise balance exercises that help restore stability and coordination. After surgery, many patients experience difficulty standing or walking without assistance. Balance training strengthens stabilising muscles, improving your confidence and independence as you move through daily activities.
  3. Proprioception: This is your body’s ability to sense its position in space. After knee surgery, proprioception can be impaired, leading to difficulty with tasks like navigating uneven surfaces. Pilates and physiotherapy focus on exercises that challenge and retrain proprioceptive abilities, helping you regain awareness of your knee’s position and improving your overall movement control.

4 Easy At-Home Exercises after a Knee Replacement

  1. Quad isometrics
    Target    : Quadriceps muscles
    How to do it: Sit with your leg extended straight out in front of you. Tighten your thigh muscle by pushing the back of your knee down toward the floor. Hold for 10 seconds, then relax. Repeat 10-15 times.

Dosage: 2 x 10 reps, 10 second holds

  • Seated knee extension
    Target    : knee range of motion, quadriceps
    How to do it: Sit upright in a chair with your feet flat on the floor and your knees bent to a comfortable position. Slowly straighten your injured knee, then lower it back to the starting position. 

Dosage: 3 x 10 reps

  • Semi tandem stance balance
    Target    : Balance and proprioception
    How to do it: Stand tall, have your injured leg forward, slightly in front of the other with feet about 10cm apart. Change feet and repeat again. 

Dosage: 3 x 30 secs each side. 

  • Standing knee flexion 

Target: knee range of motion, hamstrings

Start standing with your feet hip width apart and have something to hold onto in front of you (i.e. chair or kitchen bench). Slowly bend your injured knee, taking your foot towards your bottom. Slowly lower your foot back to the floor. 

Dosage: 3 x 10 reps.

Additionally incorporating physiotherapy and Pilates into your post-knee replacement routine offers a holistic approach to healing. Furthermore strengthening the muscles around the knee, improving balance, and enhancing proprioception can lead to better long-term outcomes, increased independence, and a faster return to normal activities. Book in with one of our experienced physios before starting any exercise routine to ensure these movements are safe and appropriate for your recovery stage.

Ankle sprains Physio On Miller Cammeray
By Team @ Physio On Miller Uncategorized

Understanding Ankle Sprains: Recovery, Physiotherapy, and the Importance of Early Loading

Ankle sprains are among the most common injuries, particularly in athletes and active individuals. They occur when the ligaments that support the ankle stretch, strain or tear, often resulting in pain, swelling, and limited mobility. However, with the right approach, recovery can be efficient and effective.

Recovery Process

The first step in recovering from an ankle sprain is to manage pain and swelling. The POLICE method—Protect, Optimal Loading, Ice, Compression, Elevation—is a cornerstone of initial treatment.

  • Protect the area from any further damage i.e. wearing a brace, CAM boot or crutches.
  • Optimal Loading, gradual, controlled movements and weight bearing as tolerated. This helps stimulate tissue repair and retains strength and mobility
  • Ice, 15-20 mins every 1-2 hours within the first 48 hrs, this helps reduce the swelling
  • Compression, such as a tubi grip bandage or another type of gentle compression to manage swelling.
  • Elevation, above hip height throughout the day to reduce fluid retention at the ankle.

Physiotherapy Management

Once the initial swelling subsides, physiotherapy plays a crucial role in recovery. Physio’s will assess the injury and create an individualised rehabilitation program. This typically includes:

– Manual Therapy: Techniques to enhance mobility and alleviate pain.

– Balance Training: Exercises to improve proprioception and prevent future injuries.

– Strengthening Exercises: Gradual loading of the ankle muscles to regain strength.

The Importance of Early Loading

Recent studies emphasize the importance of early loading in recovery. Instead of completely staying off the ankle, introducing controlled weight-bearing activities shortly after the injury can promote healing and restore function faster. This approach helps stimulate tissue repair and enhances joint stability.

Examples of Exercises

1. Range of Motion: Gently drawing the Alphabet with your ankle.

2. Strengthening: Progress to resistance band exercises targeting the calf and ankle muscles. I.e. toe pointing against a theraband. Can then progress to standing heel raises.

3. Balance: Semi tandem stance or tandem stance balance to improve stability. Can then progress to SL balance eyes open then eyes closed. Make sure you have something close by to hold onto (a chair), just in case!

Ankle sprains can be frustrating, but with proper management, including physiotherapy and early loading, most individuals can return to their normal activities in a matter of weeks. If you have sprained your ankle recently or would like to prevent it from happening, book in to see one of our Physios at Physio On Miller.