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30/12/2021

Tension-Type Headaches

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Tension type headaches occur on both sides of the head usually around the temple travelling around to the forehead. Patients commonly describe it as a tight hat or vice that winds up. Most will range between mild to moderate intensity. If the intensity is high enough it can cause difficulty in concentration and sensitivity to light and noises. They can develop into migraines and migraines can develop into tension-type headaches. In severe cases you can have tension-type headaches and migraines at the same time. Most routine activities do not flare it up however prolonged positions with poor head and neck posture can aggravate the presentation. ​
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We run all our headache/migraine patients through a thorough checklist and refer on if the presentation is more severe than it seems. Here at Physiolabs, we address all the factors contributing to your headache presentation. These include sitting, sleeping and workstation posture combined with hand-on treatment and corrective exercises.  ​
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If you would like to know more contact the clinic on 5610 1933. ​

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23/12/2021

Back Pain... Myths and Facts

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Myths

  1. ‘I'll be stuck with this pain forever’ - 90% of lower back pain cases recover within 6-12 weeks and less than 10% experience pain for >6 months 
  2. ‘I need to get a scan on my back right away’ - Radiographic abnormalities are often not responsible for symptoms. After the age of 50, nearly two-thirds of normal individuals show degenerative changes. A scan is not necessary before commencing treatment of back pain. 
  3. ‘I'm going to need surgery on my back’ – Only 1% of lower back pain cases require surgery. 
  4. ‘I can't move or I will make my injury worse’ - Research has proven that bedrest or avoiding movement is more harmful then continuing normal movement as tolerated. 
  5. ‘My back is out of place’- The spine is very stable and it is essentially impossible for a disc, bone or muscle to 'slip’ out of place. Research has also found minimal correlation between abnormal spinal alignment and pain. ​

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Facts

  1. A higher body weight increases the risk of lower back pain - An increased BMI places higher compression forces through the spine, increasing the risk of injury. 
  2. Exercise helps reduce and prevent lower back pain - Studies have found that regular, targeted exercise can reduce back pain and associated disability by more than 50%. 
  3. Physiotherapists can diagnose and treat back pain without referral from a doctor - While most people experiencing back pain visit their doctor initially, referral is not required for physiotherapists to accurately diagnose and treat lower back pain. 
  4. Prolonged sitting increases risk of lower back pain - Similar to a high BMI, sitting results in increased compression forces through the spine (up to 60% increase), which over time may increase the risk of disc injury 
  5. Pain medications are not essential to get rid of back pain - While pain medications can be useful in the short term to manage pain, they are not a good long-term solution and prolonged use may have harmful effects on the body.  ​
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#lowbackpain #physiotherapy #facts #education #rehabilitation #prevention
References
Handa, R. (2019). Low back pain myths and facts. Journal of Clinical Orthopaedics and Trauma. doi: 10.1016/j.jcot.2019.05.024 
O'Sullivan PB, Caneiro J, O'Sullivan K, et al. (2020). Back to basics: 10 facts every person should know about back pain. British Journal of Sports Medicine, 54:698-699. ​

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16/12/2021

Why seniors and athletes can have the same shoulder muscle tears

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Athletes are not the only population to get muscle tears. In fact, muscle tears can occur at any point of the life spectrum. Tears occur when the activity puts more stress than the healthy muscle can handle or when the weak/unhealthy muscle cannot cope with activity.  
 
Our shoulders are extremely versatile to allow us to reach in all directions. Unfortunately, this increase in mobility means the muscles of the shoulder need to work quite hard to stabilise the joint. The stabilising role falls to a group of 4 muscles call the rotator cuff. It is not uncommon to find tears in one of these muscles after a bout of activity particularly if it is more than what you would normally do.  ​
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If you thought tears in these muscles are painful, you would be correct most of the time. Factors like size of the tear, type of tear and age all play a role in the pain you might feel.  

​Whilst the severity of the tear can differ based on the size of the tear. The severity can also be determined by the type of tear.  
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  • Ruptures are the most severe. There is no physical connection between the muscle and the bone. Surgery is likely however not always warranted 
  • Full thickness tears are less severe than a rupture but more severe than a partial tear. Rehab will like require 12-20 weeks. Your physio will discuss the need for surgical opinion at your review.  
  • Partial tears are least severe out of the 3. Rehab will range between 4-12 weeks. 
All the physios at Physiolabs use the latest evidence to guide diagnosis and treatment planning. We also work together to address your rehabiliation goals. For more information give us a call on 5610 1933 otherwise visit our website www.physiolabs.com.au. ​

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9/12/2021

Snap, Crackle, Pop...Someone Say TMJ?

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The TMJ is a hinge like joint and comprises of the jaw and the skull. The connection of these two bones allows the joint to slide and move like a hinge. The primary role of the TMJ is to allow you to eat, talk and use facial expressions. This joint also contains an articular disc which is located between the jaw and the skull. The disc’s main function is to act as a shock absorber as well as assisting with a smooth sliding motion as the jaw moves.  ​
TMJ pain or dysfunction can be caused by a traumatic or non-traumatic event. Traumatic causes could be the result of an object hitting or coming into contact with the jaw. There are numerous causes of non-traumatic TMJ pain some of which include decreased muscle length, displacement of the disc or eating chewy foods. ​
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Symptoms of TMJ dysfunction
  • Radiating pain in the face, jaw or neck 
  • Limited movement of the jaw 
  • Locking of the jaw 
  • Clicking, popping or grating of the jaw when opening or closing the mouth 
  • Pain with chewing food ​
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How can physio help?
If you are experiencing any of the above symptoms, our team of physiotherapists would gladly assist you with your TMJ pain or dysfunction.  
We can assist you by: 
  • Observing your movements 
  • Provide advice and education on the best management options for you 
  • Using manual therapy techniques 
  • Providing exercises to assist with your rehabilitation ​
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references
Articular Disc - an overview | ScienceDirect Topics   (Kinesiology of the temporomandibular joint) 
TMJ (Temporomandibular Joint & Muscle Disorders) | National Institute of Dental and Craniofacial Research (nih.gov) ​

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2/12/2021

Osteoarthritis, Should you be in Pain?

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Have you heard about osteoarthritis or have you been recently diagnosed with it? Well today it’s time to spread the light and debunk some myths about it.  
​

Osteoarthritis is a condition which is characterised by the breakdown of the cartilage that overlies the ends of bones in joints.
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​The interesting thing with osteoarthritis is not everyone that has it actually has pain or reduced function!  
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​Now here is some even better news 
  • Around 2.2 million (9.3%) Australians have this condition. 
  • But approximately 4 out of every 10 people without knee pain actually had osteoarthritis or cartilage defects in their knees.  
 
This suggests that just because you are diagnosed with Osteoarthritis does not mean that you are destined to feel pain. The chances are actually probably higher that you go your whole life without feeling any pain!  
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Now what exactly causes your pain then?  
Well, a lot of research suggests it has a lot to do with the way your walk/ sit/ move which can affect the amount of load that is put on your joints.  
  • Research has found that restricted hip movement causes an increase in knee pain.  
  • ​Another research article showed that losing up to 10% of weight reduced pain by up to 50%! ​
Now this is all great news!!  
If you are diagnosed with osteoarthritis, come down and see us at Physiolabs. We will set you up with a good exercise program for strength and movement, and if all things go to plan you should return to full function without pain in no time! ​
References
  • https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/osteoarthritis/contents/what-is-osteoarthritis 
  • https://bjsm.bmj.com/content/53/20/1268 
  • https://www.everydayhealth.com/osteoarthritis/treating-knee-osteoarthritis-whats-missing-from-modern-care/ 
  • https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4238740/ ​

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25/11/2021

Eccentric exercises for flexibility and more!

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Stretching is commonly thought to be essential for flexibility and for preventing injury, however this is not always the case. Research has shown that stretching does not significantly improve performance or reduce the risk of injury. Stretching has its role if you solely want to improve flexibility, however if you’re looking for something to improve flexibility and more, try eccentric exercises.  ​
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What are eccentric exercises?
Eccentric exercises involve a movement where the muscle is contracting and lengthening at the same time. The lowering portion of any lift are examples of eccentric movements.    ​
What are the benefits of eccentric exercises?
  • Improve strength and power  
  • Increase muscle mass  
  • Improve flexibility and muscle length  
  • Lower risk of injury  ​
how do you do eccentric exercises?
  • Select a medium load that you can control, and take it slowly through range (I.e. the lowering portion of the lift).  
  • Take up to 8 seconds per rep, 5-8reps, 2-3sets, and performed every other day. Remember, it is normal to feel post exercise soreness! 
  • Please discuss with your physiotherapist about which eccentric exercises are best suited for you to perform.  ​
Examples
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#stretching #eccentrics #performance #strength #flexibility #injuryprevention #physio #physiotherapy #exercises ​
References
  • Behm, David G, and Anis Chaouachi. “A review of the acute effects of static and dynamic stretching on performance.” European journal of applied physiology vol. 111,11 (2011): 2633-51. doi:10.1007/s00421-011-1879-2 
  • McHugh, M P, and C H Cosgrave. “To stretch or not to stretch: the role of stretching in injury prevention and performance.” Scandinavian journal of medicine & science in sports vol. 20,2 (2010): 169-81. doi:10.1111/j.1600-0838.2009.01058.x 
  • Lauersen JB, Bertelsen DM, Andersen LB. The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. British Journal of Sports Medicine 2014;48:871-877. ​

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18/11/2021

What is the Rotator Cuff?

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When someone is describing their shoulder injury, you will most likely hear the words 'rotator cuff’ at some point. Perhaps you read some information about your shoulder pain and came across these words. But what actually is it and what does it do? ​
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In summary, the rotator cuff is the collective name for 4 specific muscles of the shoulder. These muscles are: 
  • Supraspinatus 
  • Infraspinatus 
  • Teres minor 
  • Subscapularis ​
What do they do?
The rotator cuff muscles are involved in most movements produced at the shoulder, primarily rotation as the name implies. As a group, the rotator cuff muscles are responsible for providing stabilisation to the shoulder during movement. As the shoulder moves, the rotator cuff muscles work to hold the head of the humerus within the glenoid (shoulder socket) to allow smooth movement through the entire range of motion. ​
Why is it important?
An injury to the rotator cuff can result in pain and loss of function at the shoulder, as all muscles must work together to produce stability and normal movement. Due to the relatively small size and strength of the rotator cuff, injuries are common. ​
Did you know? 
Based on research, 1 in 5 people are currently living with a rotator cuff tear. The majority of these tears are minor in nature and less than half are symptomatic (painful). Like any muscle, the rotator cuff should be trained to maintain strength and prevent injury. Find out if your shoulder pain is caused by the rotator cuff here at Physio Labs and let us guide you on the road to recovery.  ​
#rotatorcuff #shoulder #physiolabs #physiotherapy #supraspinatus #infraspinatus #teres minor #subscapularis ​
References
https://www.health.harvard.edu/a_to_z/rotator-cuff-injury-a-to-z

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11/11/2021

Why are some people more prone to breaking a bone?

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Could just be bad luck. Or it could be due to an underlying condition with our bones – Osteoporosis.  Loosely translated it means ‘porous bone’. The Australian Institute of Health and Welfare (AIHW) defines osteoporosis as “a condition where bones become thin, weak and fragile, such that even a minor bump or accident can cause a broken bone…”. ​
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Risk Factors
  • Age >45years
  • Gender (Women:Men 4:1)
  • History of early menopause
  • Family history
  • Previous history of fractures
  • Low BMI (<20kg/m2)
  • Smoking
  • Alcohol intake
  • Long term use of antidepressants
  • Other pre-existing conditions, such as:
    • Diabetes, HIV, Alzheimer's, Parkinson's Disease, Asthma.
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Signs and Symptoms
What are the signs and symptoms?   
  • Fracturing a bone could be the most straight forward symptom
  • Gradual height loss
  • Back pain
  • Joint/muscle pain that may actually be stress fractures. 
What can be done?  
Research has indicated a healthy diet including calcium, protein and Vitamin D can help with bone growth. Supplements/medication as prescribed by your GP may also be necessary. However, diet and supplements alone are not sufficient. The AIHW recommends “behaviour modification such as regular weight-bearing and resistance exercise” to help prevent osteoporosis. Regular weight bearing and strength exercises help maintain and promote bone mineral density.​
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It is never too late to improve your bone health. ​

#osteoporosis #BMD #fractures #bonestrength
More information here
https://www.healthdirect.gov.au/osteoporosis  
https://www.physiolabs.com.au/body-health-bone-health-balance-bootcamp-osteporosis.html  
https://healthybonesaustralia.org.au/  
https://www.knowyourbones.org.au/  
 ​
References
https://nethealthbook.com/wp-content/uploads/2019/06/bigstock-Osteoporosis-Stages-Image-Ost-219561823.jpg ​
https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/osteoporosis/contents/what-is-osteoporosis 
 

https://www.osteoporosis.foundation/health-professionals#facts-statistics  
​http://www.hgh.com/health/wp-content/uploads/2017/09/osteoporosis-facts.jpg 
 ​

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4/11/2021

Maximising your strength with Physiolabs through training principles

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Looking to increase your muscle Strength? Has your strength plateaued and come to a standstill? Want to enjoy all the benefits of a strength program including increased bone strength, reduced risk of injury and enhanced ability to do everyday activities? Here at Physiolabs we believe in keeping things simple to achieve your goals. To do this we use 4 key training principles.  ​
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Principle 1: Periodisation ​
  • Periodisation is the planned strategy or varying your training, volume and intensity to help reduce risk of injury. 
  • Our Physios can help in an initial assessment to determine the best starting point for you, and to ensure correct technique to reduce risk of injury. ​
Principle 2: Overload ​
  • Overload involves applying stress to the body over and above stresses that have previously been experienced. 
  • Your Physio can help guide you when to apply overload to ensure you continue to progress while reducing your risk of injury after you’ve mastered the movement. ​
Principle 3: Specificity ​
  • Specificity refers to directing training to performance in their chosen sport or goal. 
  • Your physiotherapist will help tailor your program to meet your needs and goals, rather than being generic. ​
Principle 4: Loading patterns
  • When it comes to loading patterns, research indicates specific ranges that strength training should be done at. Our Physios will guide and educate into what range you should be working, but as a general guide, the loading patterns for strength are below 
  • Sets: 3-5. 
  • Reps: 3-6. 
  • 90-100%RM Speed: controlled ​
Let Physiolabs help you reap the rewards of a strength program today!  ​
#physiolabs #physiotherapy #strength #training #trainingprinciples #overload ​
References
Brukner & Khan's Clinical Sports Medicine: 5th Edition ​

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28/10/2021

Would You Like to Prevent Musculoskeletal Pain Whilst Working at the Office or Home?

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If you were spending 8 hours of your day in the kitchen would you want your kitchen bench to be too low and your cupboards out of reach? No! 
 
Having an appropriate workspace set up is key to not only making your workday comfortable, but avoiding musculoskeletal injuries. 
 
Sitting at a desk for 40 hours a week is inevitable for most. As a result of this, at Physiolabs we see far too many people showing the detriment of a poor workspace set up. The below graphic highlights key components of workspace set up. ​
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A correct workspace set up can reduce the risk of the following conditions: 
  • Tennis elbow 
  • Carpal Tunnel  
  • Upper back and neck pain 
  • Headaches ​
At Physiolabs not only do we want to get you pain free and living your best life, we want to keep you pain free long after you leave us. Even better, we prefer to prevent injuries, before they happen. ​
Key Features of an Ergonomic Workspace Set-up: ​
- Providing advice and information on correct positioning of work equipment 
- Conducting thorough musculoskeletal assessment to understand the cause of your discomfort 
- Provide tailor made exercise programs to address your needs and PREVENT any future issues ​
 
#physiolabs #injuryprevention #workingfromhome #painfree #exercise ​

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  • Services
    • Physiotherapy >
      • NDIS Physiotherapy
    • Exercise and Rehabilitaion >
      • Exercise and Injury Prevention Classes
      • Exercise Rehabilitation and Injury Prevention Sessions
      • Kinetic Link
    • Pilates (Reformer, Clinical) >
      • What is Pilates
      • Group Rehabilitation Class Timetable
    • Dry needling/acupuncture
    • Extracorporeal ​Shock Wave Therapy (ESWT)
    • Massage
    • Hydrotherapy
    • IASTM Instrument Assisted Soft Tissue Mobilisation
    • GAITSCAN and Custom Orthotics
    • Pre-employment Medicals
    • Body and Bone Health Classes
    • Workshops
    • Clubs - Members Only
  • Our team
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