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Category: Pain Relief

New GLA:D® Program for hip and/or knee osteoarthritis coming soon!

Juhi, Matt and Sandra recently undertook the GLA:D® – “Good Life with osteoArthritis: Denmark” course and are now certified GLA:D® physiotherapists. We will soon be launching our in-house GLA:D® Program – a 6 week program of education and exercise designed to help reduce the symptoms of hip and/or knee osteoarthritis. Over the 6 weeks patients will attend 2 education sessions and 12 supervised exercise sessions, each of about 60 minutes.

GLA:D® is an evidence-based approach shown to help people of all ages with mild, moderate and severe osteoarthritis by reducing pain, increasing mobility and enhancing quality of life. Often surgery such as joint replacement can be avoided and, if having a total knee joint or hip replacement, completing the GLA:D® program prior can lead to a quicker recovery.

The GLA:D® exercises can be personalised to each individual participant, continued at home and repeated as and when you feel you may benefit from them.

 

Click here to read more about our upcoming GLA:D® Program.

 

Click here to express your interest in our GLA:D® Program and we will contact you once it has launched. You can also call us on 3857 5815.

 

 

Conditions we love (Ally): Headaches

We should start with a disclaimer… We don’t love these conditions themselves; we love treating them!

Headaches a

nd migraines can be a very debilitating condition suffered by a large percentage of the population (1 in 20 people!). They can range from mild pain, lasting just a few hours, to severe throbbing pain causing the sufferer to be unable to leave their house for days.

I have been fortunate enough to learn how to diagnose and treat headaches from Dean Watson, the founder of the Watson Headache Approach. I have found it to be a very rewarding method of treatment with the main aim of treatment being to identify the cervical (neck) joint that reproduces your area of headache pain.

Typically, people come into the clinic with a headache and through the assessment of the upper cervical spine segments we usually find the joint that intensifies the exact head pain they get. They are then so relieved when maintaining pressure on that joint referring to their headache pain that their head pain resolves. It is this ‘reproduction and resolution’ of head pain that is so powerful in desensitising the brainstem, which is the underlying disorder of headache and migraine sufferers. 

I love that it is a drug free intervention that is successful in reducing headaches in 80% of headache or migraine sufferers. I especially love it when I can relieve the headache of someone who has been suffering for years and thought that they just have to put up with it forever. I find it to be a very systematic and reproducible method of treatment that does actually work, with results starting from the very first session. 

EXERCISE

Here is my favorite headache exercise. It is best done when you are just feeling the onset of head pain or any associated symptoms that precede your headache.

Hold this for 20seconds or until the headache subsides.

Repeat up to 5 times in a row.

If you’d like a to see Ally or one of our other physios regarding your headaches (or any other issues!), please call or book online.


This post was written by Allyson Flanagan, Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy and Pilates. 

SANDRA’S 8 FAVOURITE KNEE EXERCISES

To help knee osteoarthritis + other knee conditions

Did you catch our recent blog post on knee osteoarthritis? It can be a real pain in the backside, preventing you from moving as much as you’d like or doing the things you love. Surgery is very much avoidable if we commit to strengthening exercises. So, to get you started, Sandra has shared her favourite knee exercises.

The important muscles to strengthen for a healthy knee are:

  • Quadriceps at the front of the thigh
  • Gluteus medius in the buttock that help control hip rotation and knee alignment.
  • Hamstrings (back of the thigh),
  • Gluteus maximus (buttocks)
  • Calf muscles
  • Foot muscles in the arch

SANDRA’S 8 FAVOURITE KNEE EXERCISES

  1. Wall squat (for quadriceps) OR
  2. Mini squat with band OR
  3. Knee extensions over a towel
  4. Wall stand (standing clam) for gluteus medius
  5. Sit to stand with slow lowering back to sit
  6. Step up and step down
  7. Single leg calf raises
  8. Foot doming

 

< Wall squat

Can be done against the wall or with a ball behind your back. Feet should be about 30cm out from the wall and about 10 cm apart. Slide down to 60 degrees with your knees going over the second toe (you don’t have to go down to 90 degrees). Hold for 6-10 seconds and slide back up. If there is pain in the knee joint, you are too low. If you can’t do this one, try the knee extensions over a towel.

Mini squat with band >

Put an exercise band around your instep on both feet and take your feet slightly wide so that there is tension. Perform a small mini squat short of pain, keeping the knees in good alignment over the second toe.

< Knee extensions over a towel

Place a towel or foam roller under the knee. Keep the knee on the towel and raise your foot until your knee is straight. Hold for 6-10 seconds and slowly lower.

Wall stand >

Face side on to the wall and push your knee to the wall, while taking your weight on the other leg. Hold 6 seconds. To progress, push into the wall with your knee, then lift your foot. You can place a small, soft ball between your knee and the wall. For an advanced exercise, add a bend in the supporting knee. Keep your shoulders and hips facing forward and don’t lean on the wall.

Sit to stand

Choose a higher chair for beginners. Sit and then slowly stand, making sure your knee goes over the second toe and doesn’t sway inward. Lower slowly and you can pause just before your bottom goes onto the seat. To progress, try doing it one legged, but your knee must remain in good alignment over the second toe. You can also try it on a lower chair for an additional challenge.

^ Step up and step down

Choose a small step to begin and slowly step up and lower (knee over second toe)

Calf raises >

Beginners start with 2 legs – go up for 3 seconds, hold, then lower for 3 seconds. Progress to single leg and increase the number gradually. You should aim for 25-30 single leg calf raises. Avoid very hard surfaces like the tiles in the bathroom. Don’t rock forward as you raise up.

< Foot doming

This can be done standing or sitting. Put your foot flat on the ground and then lift your arch, keeping your toes down straight.

 

Things to note:

All exercises should be done in a slow, controlled manner; don’t build up momentum, rock forward, turn your body.

Keep the knee in good alignment – if the knee swings inwards, the exercise needs to be modified.

Keep the head and neck in good alignment too!

During the wall stand and wall squat, make sure the arch of your foot does not collapse inwards – lift your arch.

 

If you’d like one of our physiotherapists to help you with some personalised knee exercises, please call or book online.

 

All about knee osteoarthritis + how we can help (part one)

Knee osteoarthritis (OA) is a common chronic joint disease that causes pain, stops you doing certain activities and can cause you a lot of stress and distress. The symptoms can be pain, stiffness (especially after rest), swelling and tenderness. Often people find it harder to squat, kneel, walk up stairs, get up from a low chair and some have pain that stops them from sleeping.

Research shows that strengthening exercises improve pain and function. Surgery is not inevitable if we look after our knees by supervised exercise that progresses within limits.

Physiotherapists are the best heath and exercise professional to advise you about your knee exercises, where to start, how to adjust the exercises if your pain flares and how to progress your exercises safely to prevent further damage. We have studied the anatomy, the pathology (disease), the latest effective evidence based exercise regimes and we know how to treat the symptoms.

 

Physiotherapy can help in a number of ways:
  • We can conduct a thorough assessment of your knees and provide you with an accurate diagnosis as well as education to help explain why you are experiencing your pain and stiffness
  • We can mobilise (move) the joints of the knee. This can be for pain relief, to increase circulation to the area or to stretch tight structures.
  • We can teach specific strengthening exercises for the hips, knees, ankles and feet; especially the quadriceps and gluteals. This can improve joint alignment and correct muscle imbalances
  • We can strap the knee to improve movement, reduce pain and decrease swelling
  • We can use dry needling and western acupuncture to help release tight muscles around the area and relieve pain
  • We can use cupping to help release the ITB (iliotibial band) and other tight muscles
  • We can advise you on what activities that you can do that you enjoy (even if it is modified)
  • We can give you strategies to cope with the pain (like relaxation and distraction, local heat or ice).
STAY TUNED FOR PART 2: SANDRA’S FAVOURITE KNEE EXERCISES, TO HELP KNEE OSTEOARTHRITIS + OTHER KNEE CONDITIONS
Definitions:

Osteo = Bone Arthro = joint Itis = inflammation
Chronic = pain that persists for over 12 weeks
Femur = thigh bone
Hamstrings = Thigh muscle at the back that bends the knee
ITB (iliotibial band) = fascia at the side of the thigh that goes from the top of the thigh to below the knee.
Muscle imbalance = Often the inner (medial) thigh quadriceps weakens and the outer (lateral) quad pulls the knee cap towards it. This can happen for people who don’t exercise and for people who do a lot of fast exercises and no slow weight bearing exercise
Patella = knee cap
Quads (quadriceps muscle) = front thigh muscle that straightens the knee
Tibia = shin bone
Total Knee Replacement = a surgical procedure to replace the weight-bearing surfaces of the knee joint to relieve pain and disability Parts the tibia and femur are replaced to create an artificial joint.
Knee Reconstruction = surgical procedure to replace the torn ACL (anterior cruciate ligament). This is not done for Knee OA.
VMO (vastus medialis obliquus) = the inner part of the quadriceps (front thigh muscle) that helps stabilise the knee cap

The 2 most common running injuries and how we treat them

Your knee doesn’t have to hurt when you run!

Did you know 80% of runners will be injured in a 12 month period? Studies show that at least 1 in 4 runners will suffer from knee pain during this time. ‘Runner’s knee’ can be caused by two conditions: patellofemoral pain syndrome (PFPS) or iliotibial friction syndrome (ITBFS) and both are preventable and treatable conditions.

PFPS is the most common cause of pain at the front of the knee. The patella (kneecap) sits in a groove at the end of the femur (thigh bone). When the knee is bent and straightened the patella should glide up and down in this groove. Often a muscle imbalance is present which causes the kneecap to sit laterally in the groove. Knee movement now irritates the cartilage behind the patella when it doesn’t glide smoothly. Over time this can lead to a condition called chondromalacia patella or softening and wear and tear of the patella cartilage.

Pain at the side of the knee is typically caused by ITBFS. The ITB is a thick piece of connective tissue that runs down the outside of the thigh. Similar to PFPS, ITBFS is often due to a muscle imbalance around the knee. Weakness through the gluteals and inner thigh combined with tightness in the outer thigh cause the ITB to rub over the end of the femur.

Other factors that can lead to knee pain include excessive training, poor or old footwear, wider pelvis particularly in females, weakness in the calf and gluteal muscles and poor running technique.

If you are a runner with a sore knee the first thing to do is make an appointment to see one of our physiotherapists for an accurate assessment and treatment plan.

wall squat | best exercises for skiing | ski stretchesTreatment of Runner’s Knee can involve:

  • Massage
  • Taping
  • Footwear advice
  • Training advice
  • Technique advice and modifications
  • Strengthening exercises
  • Core stability
Please call or book online to see one of our Physiotherapists.

 

This post was written by Lucy Beumer, Sports and Exercise Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy and Pilates. 

5 Steps to reduce your headaches

Stafford Physiotherapy and Pilates neck treatment by Allyson FlanaganIf you suffer from headaches or migraines, you’re certainly not alone. It is estimated that 1 in 20 people do! In many cases, the pain in the head actually stems from issues with the upper spine and neck. This is why around 80% of people are able to get headache relief through physiotherapy treatment.

We’ve chosen to train in the Watson Headache® Approach, allowing us to assess the joints of the neck and their potential involvement in head pain. Here are 5 tips from Allyson, Physiotherapist and Clinical Pilates Instructor, on how to reduce your headaches. You can also download this handy cheatsheet to refer to later.

1. SEE YOUR PHYSIOTHERAPIST

You might wonder why your physiotherapist is treating your neck for headaches. Research at the Watson Headache Institute has found that issues with the top 3 neck joints and very first cervical disc can impact the brainstem, leading to pain in the head. With specific assessment and treatment of these 3 joints and muscles we can desensitise the brainstem therefore reducing and even resolving many headaches.

Combined with some simple home exercises, good posture, heat or ice, dry needling or segmental needling your Physiotherapist is well equipped to help headaches and migraines.

2. CORRECT YOUR POSTURE

Sustained forward head positions or ‘poked chin’ positions commonly aggravate headaches. Have a think about the ergonomics of your workspace and how you sit throughout the day and talk to your physio if you need guidance.

3. SELF MOBILISATIONS OR PRESSURES ON THE UPPER NECK JOINTS

Sustained pressure on certain joints of the upper neck can stop a headache in its tracks. Your physio can teach you these!

4. HOME EXERCISES

We can help prescribe some appropriate at-home exercises to help. This simple exercise that can help relieve a headache.

Stand with your back against a wall, with a pillow behind your upper back.

Gently retract your chin keeping your head level. Then use the space between your thumb and index finger to apply pressure to your chin. Hold for up to 20seconds or until the headache subsides. Repeat up to 5 times in a row.

5. SEE YOUR GP FOR MEDICATION

If your headaches or migraines have been around for 3 months or more, it may be worth talking to your doctor about migraine preventative medication. These medications, if taken at the very first signs of your migraine, can stop the full attack.

DID YOU KNOW

A forward head position can increase the stress on the upper neck joints, as it increases the perceived load of the head from 5.4kg to 27.2kg! You can reduce this by:

  • Sitting with your head centred on your shoulders
  • Using a pillow under books, tablets and iPhones so you don’t have to look down
  • Correcting your workstation set up

Why your feet hurt more in summer

Ever wonder why you get arch pain or sore feet in summer? Summer brings the silly season, sunshine, sandy beach trips and more people wearing sandals and thongs, and with that we often see an increase in patients presenting with arch pain in their feet.

The most common cause of arch pain is plantar fasciitis. The plantar fascia is a thick collagen structure that runs length ways along the bottom of your foot. It is an important structure for the stability and strength of your arch and foot. Plantar fasciitis refers to inflammation of the fascia.

There are two common ways to injure the plantar fascia – compression and tension. Compression injuries result in direct trauma to the tissue. Imagine jumping off a step and landing on a hard surface. Tension injuries are often a result of overuse. The fascia and foot muscles are over stressed caused pain and inflammation.

Tips to prevent plantar fasciitis:

  • Increase your activity or training level gradually
  • Walk on the firmer sand at the beach
  • Wear appropriate footwear for the activity you are doing
  • Replace your running shoes regularly
  • Alternate between barefoot/thongs and joggers
  • If you have orthotics, wear them as much as you can
  • Stretch your feet and calf muscles after exercising
  • Include foot and calf strength exercises in your training program

Early treatment of plantar fasciitis is essential in reducing pain and limiting any secondary complications that can occur. If you suspect you might have plantar fasciitis is important to see your physiotherapist for an accurate diagnosis and tailored treatment plan.

Treatment of plantar fasciitis may involve: Allyson Flanagan | Stafford Physiotherapy Centre | Physio Brisbane North

  • Strapping with rigid or rocktape
  • Icing
  • Massage
  • Gentle pain free stretching
  • Mobilisation the foot and ankle joints
  • Strengthening exercises for your foot and arch muscles
  • Strengthening exercises for your core and hip muscles to ensure appropriate alignment of your legs
  • Orthotics
  • Training modifications and advice
Please call or book online to see one of our Physiotherapists.

This post was written by Lucy Beumer, Sports Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy Centre. 

 

How to use a spikey ball for massage and trigger points

7 Spikey ball exercises to help ease muscle pain

One of the best ways to maximise the benefits of your physiotherapy treatments is to do some basic exercises at home. We find foam rollers or spikey balls, used for self massage or trigger pointing, to be particularly effective at helping relieve pain from tight, sore muscles.

Using a foam roller for self massage can have several positive effects including reduced pain associated with delayed muscle soreness, reduced muscle tender spots and an acute increase in range of motion. Massage is also one of (if not the) the most effective ways of reducing delayed onset muscle soreness, such as from intense exercise.

To begin with you can lean your body against the ball on the floor or wall and use your body weight to apply pressure. To progress you can roll against the ball for 1-2 minutes. Check out this handy cheat sheet featuring 7 exercises you can do using a spikey ball.

It’s important not to cause further pain or injury when using your spikey ball. Tenderness and mild pain can be expected, but stop if you experience moderate to severe pain, pins and needles or tingling. You should still be able to breathe comfortably when using your ball. Certain areas such as bony prominences (eg kneecaps) and acute injuries (eg swollen, inflamed muscle) should also be avoided.

 

Please call or book online to see one of our Physiotherapists.

 

This post was written by Lucy Beumer, Sports Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy Centre. 
References: Behm (2017), Dupuy et al (2018)

12 Simple stretches you can do at your desk

A huge number of today’s jobs require people to be sitting at a desk all day, however we all know that sitting down too much isn’t good for our posture or our health. Read on for our suggested stretches that you can easily fit into your day in the office.

If you spend a lot of your day working at a desk, it’s best to take a break from sitting every 30 minutes. Try the following ideas to help you remember:

  • Set a timer on your phone
  • Put a reminder program on your computer
  • Leave your water bottle on another desk or use a small glass of water so that you need to walk to the kitchen to refill it frequently

 

 

Some workplaces now offer the option of a sit/stand desk which is wonderful and we recommend you take advantage of this if your workplace offers it!

It’s also great to leave the office at lunch time – maybe go outside and look at the sky and get some fresh air or go for a short walk if you can.

However, if you can’t do this, we’ve devised some simple stretches and exercises that you can do at your desk. Even better – stand up and do your stretches to give your body a break from sitting! Encourage your workmates to join you; we promise you’ll all feel better for it!

We’ve even created this PDF cheatsheet so you can print it out and stick it up at your desk as a reference and reminder.

Excellent desk exercises:

See PDF cheatsheet for images of all stretches

  1. NECK ROTATION
    Gently turn your head from side to side. Repeat 5 times each side.
  2. NECK SIDE FLEXION
    Gently tilt your head from side to side. Repeat 5 times each side.
  3. NECK FLEXION
    Gently bring your chin towards your chest. Repeat 5 times.
  4. NECK EXTENSION
    Gently look up towards the ceiling. Repeat 5 times.
  5. SHOULDER ROLLS
    Gently roll your shoulders forwards. Repeat 5 times, then repeat backwards 5 times.
  6. HEAD NODS
    Gently nod your chin (like making a double chin). Hold 5 seconds. Repeat 5 times.
  7. CHEST STRETCH
    Clasp your hands together and reach behind your back. Hold 30 seconds. Repeat 3 times.
  8. TRICEPS STRETCH
    Gently pull on raised elbow with other hand to feel stretch down back of arm. Hold 30 seconds. Repeat 3 times per arm.
  9. SHOULDER STRETCH
    Gently pull arm forward across body to feel stretch across back of shoulder. Hold 30 seconds. Repeat 3 times per arm.
  10. SIDE BENDING (pictured)
    Clasp your hands together above your head. Gently lean to one side. Hold 30 seconds. Repeat 3 times per side.
  11. TRUNK ROTATION
    Reach across body and grasp back of chair. Gently look over shoulder. Hold 30 seconds. Repeat 3 times per side.
  12. SHOULDER BLADE SQUEEZES
    Keep elbows bent. Gently squeeze shoulder blades together. Hold 10 seconds. Repeat 5 times.

No stretches or exercises should cause you pain. If you do experience pain or discomfort please stop the exercises. Our Physiotherapists are here to help you with any postural related issues or spinal pain you may be experiencing.

 

Please call or book online to see one of our Physiotherapists.

This post was written by Lucy Beumer, Sports Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy Centre. 

Basic Exercises for Tight Hip Flexors or Sore Hips – Part Two

We see lots of people who are experiencing tight hip flexors or other hip pain. Last week I wrote about the importance of flexible hip muscles including the hip flexors, hip rotators and hip extensors. That post also included a number of stretches and activation drills to help keep your hip muscles healthy and free from injury.

This week I’ll show you some exercise to help strengthen the muscles surrounding the hips. Remember, when doing these exercises you may feel a mild to moderate stretch but should not experience pain.

Strengthening

Strengthening the hip is important, as this joint is required for many of our daily activities such as walking, going up/down stairs, squatting, getting up from chairs and rolling over in bed.

The exercises below are basic and intended to begin the strengthening process. Initially, your focus should be on the quality of movement not the quantity. Once you feel comfortable performing these exercises, you can increase your repetitions and progress to more advanced exercises.

Bridging
  • Lie on your back with your knees bent and your feet flat (shoulder width apart)
  • Gentle activate TA (see above)
  • Roll your pelvis backwards and squeeze your bottom to lift up your hips so they are in line with your shoulders

 

Leg slides
  • Lie on your back with your knees bent and your feet flat (shoulder width apart)
  • Gentle activate TA (see above)
  • Straighten 1 leg away from your body keeping your back and pelvis still
  • Bring the leg back to starting position and repeat with other leg

 

Dropouts
  • Lie on your back with your knees bent and your feet flat (shoulder width apart)
  • Gentle activate TA (see above)
  • Rotate leg away from body to about 45 degrees keeping other leg still
  • Bring the leg back to starting position and repeat with other leg
Leg Lifts in Sitting 
  • Sitting on chair with feet flat on floor
  • Gentle activate TA (see above)
  • Lift 1 foot off the floor keeping back still
  • Try not to push down with arms for support
  • Bring the leg back to starting position and repeat with other leg
 
Mini squats
  • Standing with feet shoulder width apart, arms out at shoulder level
  • Bend at the hips first – sticking out your bottom
  • Then bend at the knees to continue to squat about 45 degrees down
  • Push up through heels squeezing bottom to stand upright again

 

Got sore hips or tight hip flexors, glutes or hamstrings? Book a physio appointment today.

Some of these exercises can be difficult – if you have any questions or concerns, please come and see our experienced physiotherapists for a detailed assessment and tailored exercise plan. 

Book an Appointment

This post was written by Lucy Beumer, Sports Physiotherapist and Clinical Pilates Instructor at Stafford Physiotherapy Centre.