Bony Fracture Healing

Bony Fracture Healing – The stages of healing

 

Experiencing a broken bone is among the most painful and challenging things one can endure. Despite your bones being strong and robust, like all tissues, there is a maximal load capacity that it can withstand.

Thus, a fracture occurs when a force exerted against a bone is stronger than the bone can bear. Although causes of fractures vary with age and activity, falling is a major cause of fracture in all age groups. This can happen through sport, accidents or activities of daily living.

Common sites of fractures are usually around the smaller bones including the collarbone, wrists and ankles.

Good news is that your bones have the capability of healing themselves gradually through stages. However, without proper management and understanding

of the condition, the healing bones that are reuniting will potentially be out of alignment causing pain and reduced function.

 

 

Even better news is that physiotherapists can help you speed up your recovery and ensure proper return to functional activities!

Healing a broken bone involves four stages, each crucial for getting the bone back to normal. Here’s a simple breakdown:

Inflammation (First Few Days): Right after a bone breaks, the body goes into repair mode. Blood clots form around the break, and your body starts sending in special cells to clean up any damaged tissue and fight off any potential infections. This stage might be a bit swollen and tender.

Soft Callus Formation (1-3 Weeks): The body starts building a soft, spongy, unorganized framework around the break. This is like a temporary bridge made of cartilage and collagen, which helps hold the bones together but isn’t very strong yet.

Hard Callus Formation (3-12 Weeks): The soft callus gradually turns into a hard, bony callus. This is where new bone cells come in and harden the temporary bridge into a more solid form. This stage is important for providing stability and strength to the healing bone.

Bone Remodelling (Several Months to Years): Over time, the new bone goes through a remodelling process. The body gradually reshapes and strengthens the bone to its original form. Old bone tissue is removed, and new, strong bone is laid down. The bone becomes more like it was before the break, though it may take some time to get back to full strength.

 

In summary, healing a bone is a step-by-step process where the body first stabilizes the break, then builds up new bone, and finally fine-tunes and strengthens it. Each stage is essential for ensuring the bone heals correctly and functions well in the long run.

 

All-in-all, bone takes generally up to 6 weeks to heal. Majority of people get back to their sport/activities within 10-16 weeks. Visit your nearest physiotherapist to find out more!

 

Meet Our Team: Sim

 

Meet Our Team.

In August 2024, we welcomed new graduate Sim Jing Yuan to the team at Stafford Physiotherapy and Pilates.

What motivates you?

What gets me up from bed daily is the goals I set for myself to achieve, both as a person and a physiotherapist

What’s your favourite 3pm snack? Some good old sweet-salty popcorn

What do you enjoy most about your job? The sense of satisfaction when patients improve, no matter how tiny; problem solving through cases

What’s your favourite part of the day? Finishing up the day relaxing in my lounge chair with a cup of tea

If you weren’t a physio, what would you be? I would open a proper Malaysian restaurant here in Brisbane (and try to match the cheap prices in Malaysia)

What’s your favourite restaurant/ cafe? Genkotsu Ramen, without a doubt!

Would you rather dance, or do karaoke? I’d choose to sit in and watch; but if I were to choose one, karaoke – singing along to Western songs!

Tissue Healing

Breaking-down Tissue healing

 

One of the most common questions posed to our physiotherapists is how long will this take to heal/recover/get better. Research will provide an indicator of some weeks/months in many situations, with others requiring more long-term management.

 

It is not uncommon to want to respond to this question with “How long is a piece of string”.  So, let’s break down some of the complexities.

 

With many presenting conditions or injuries come a series of factors that have an impact on the overall recovery timeframe. Some of these include:

 

  1. Acute injury management – how was the injury/condition initially managed during its early stages? Is it ice or heat that’s needed? Have you been using the affected area within the limits of discomfort? Do you push through the pain until you can’t handle it anymore? (please say no). Every stage of recovery is important – the sooner the appropriate steps are taken, the better the overall outcome can be.

 

  1. How quickly did you seek the advice/management of a health professional? For what may appear as a simple ankle sprain can involve one ligament or 4-5; it may involve a small fracture and require a moonboot or light taping & swelling management. The sooner the injury or ailment can be thoroughly assessed, the faster appropriate management can begin. Did you know that there are many different stages of healing, each that vary with different tissues? Knowing what to do and when to do it are key components of successful injury management.

 

  1. What lifestyle factors are delaying healing? Activity level, alcohol, smoking & diet can all have profound effects on the ‘expected’ healing timeframes for any individual. Did you know that the first benefits of smoking cessation can occur within 1 hour, and don’t stop for approximately 15 years? Anything that limits/restricts blood flow (smoking, alcohol, inactivity, poor diet) can all have a negative effect on how long the body takes to recover.

  1. How likely are you to adhere to your exercises/advice?

Yes, there are reasons for all the exercises and advice provided by your healthcare professionals. Management of all presentations will vary over time, as the body adjusts, moves into different phases of healing and can do more. During even the earliest healing stages, movement awareness and muscle control training can be commenced. Once again, the earlier this is started, the better.

 

  1. Speedbumps. They happen. It is rare for a recovery or presentation management to be linear. Changes in symptoms, extrinsic factors beyond our control and life in general continue to happen. Trying to manage day-to-day life with a sore ankle, shoulder etc… will often result in increased stress levels and lower sleep quality. These things can also impact recovery quality and timeframes. Keeping your physio apprised of these issues will ensure that management is modified to maximise your outcomes.

 

  1. Plateaus: they happen. During the later stages of recovery these are seen with higher frequency. It is important to note that this is not the time to give up and think that this is as good as it gets. The last 20% may take 2-3 times longer to push through, but often is not given the chance to improve.

 

  1. Underlying conditions & Medications. When seeing a physiotherapist, they will often ask an array of health-related questions that may not seem directly related to your current presentation. Many medications, autoimmune conditions, conditions of the blood, heart, connective tissues or hormones can have an impact on how long a tissue takes to heal. They may also explain components of a presentation that may fall outside of the expected signs & symptoms.

 

Healing is a complicated business, but it’s our business – whether it’s an issue of muscle, joint, ligament, tendon, cartilage or other. Have a chat with your physiotherapist for more information.

Posture

Stand up straight, put your head back, stop slouching…

Please don’t. When it comes to posture, or correcting a dysfunctional/uncomfortable posture, there is a lot more involved than attempting to mimic what is considered ‘good posture’. The vast majority of postural muscles are designed to maintain positions for hours and hours on end. When we attempt to mimic a posture, we often use other muscles – they can move us into a certain position but will not sustain that position comfortable or without issue.

Retraining posture requires a deeper understanding of the anatomy that is involved, an assessment of the capacity of these muscles and ruling in or out any imbalances that are present or contributing to the presenting symptoms. As physiotherapists, we often find ourselves wondering why someone is moving a particular way, and love getting our hands on the task of figuring it all out, to make things a little more comfortable.

Here are a few helpful tips to try to improve your day-to-day posture:

  • Move your legs & feet around if you are travelling – in a car, plane boat or plane for hours on end.
  • It’s okay to not sit bolt up right in your chair all day long – lean more to your left, your right, let your back relax, move your shoulder blades up and down, round and round. Even slouch for a little bit – be daring.
  • Be mindful of when you are looking at your phone – it is rare that phone use does not require a head down posture – in bed, on the couch, sitting, standing or laying down.

Postural Truths:

  1. There is no such thing as the perfect posture. We are all built differently and are required to do different things in our day to day. The perfect posture should describe the ideal position for you, during that task, at that very moment.
  2. Change your position/posture regularly. If you are sitting, looking at a screen – look up……. look down……look left & right……now look back here. If you spend a lot of time at a computer during your day, do this every 10 minutes. If you use a sit to stand desk – that’s great. Sit down when you start leaning more on one leg, stand up when you start fidgeting or moving around in the chair. It may surprise you have often this happens in a day.
  3. Lasting changes to posture take time, assessment, and tailored exercise. Be patient.
  4. ‘Posture correction devices’ exist. These may work for some and not for others – posture is rarely a cut & paste matter.
  5. There are many reasons for postural issues, and these change over time. A forward neck, posture with rounded shoulders is currently a common presentation – in another decade, this may not be the case.

Getting Your Kids Ready for School Sport

With the 2024 school year already well underway and winter sports for both school and club just around the corner, it seems like a good time to discuss how to prepare our young athletes for success. With schools taking sport increasingly seriously each year, training volume and intensity are very high for most young athletes. Whilst this isn’t inherently a bad thing, it means that training needs to be smarter! In this post, we’ll outline five essential training tips to help young competitors excel in their chosen sports, while safeguarding their physical well-being.

 

    1. Structured Warm-Up Routine:
      Young athletes should begin each training session or game with a structured warm-up routine to prepare their bodies for the demands ahead. Emphasize dynamic movements like jogging, skipping, leg swings, and arm circles to increase heart rate, improve blood flow, and activate key muscle groups. Avoid static stretches (long holds) during a warm up as this will decrease muscle performance. A thorough warm-up not only enhances performance but also reduces the risk of injuries.

  1. Sport-Specific Skill Development:
    To excel in their chosen sport, school athletes must dedicate time to develop their sport-specific skills. Whether it’s mastering a jump shot in basketball, perfecting a serve in tennis, or honing tackling techniques in rugby, consistent practice is key. Encourage athletes to focus on drills and exercises that directly improve their technical proficiency and game understanding. Having good form during sport specific movements and an understanding of the game will also help prevent injury, as players are less likely to make poorly executed, reckless movements if they are thinking ahead.
  2. Strength and Conditioning Training:
    A well-rounded strength and conditioning program is essential for school athletes to improve performance and prevent injuries. Introduce athletes to foundational body weight exercises such as squats, lunges, push-ups, and core exercises to build strength, stability, and muscular endurance. Emphasize proper form and technique to ensure safe and effective training sessions. Young athletes should stick to bodyweight movements unless supervised by a qualified exercise professional.
  3. Rest and Recovery:
    A crucial part of training that should not be overlooked is rest and recovery. School athletes often juggle rigorous training schedules with academic responsibilities, leaving little time for rest. It is important to educate athletes on the significance of adequate sleep, hydration, and nutrition for optimal recovery and performance. Encourage them to listen to their bodies and incorporate rest days into their training regimen to prevent burnout and overuse injuries. Remember, it is during rest that our bodies gain muscle strength – all that strength and endurance training is for nothing if the body doesn’t have the chance to adapt to it!
  4. Injury Prevention Strategies:
    Injuries can sideline young athletes and hinder their progress on the field. Teach them proactive strategies to minimize the risk of common sports injuries, such as proper warm-up and cool-down routines, dynamic stretching, and cross-training to prevent muscle imbalances. Emphasize the importance of reporting any signs of discomfort or pain to coaches and seek professional guidance from our physiotherapists when needed.

By following these essential training tips, our young athletes can maximize their potential on the field while safeguarding their physical well-being. At Stafford Physiotherapy and Pilates, we’re committed to supporting young athletes on their journey to success. If any sports-related injuries or concerns arise, our team of experienced physiotherapists is here to provide personalized care and guidance. Together we can empower the next generation to thrive both in sports and in life!

Meet Our Team: Jody

 

 

 

 

 

 

 

What motivates you?

My motivation stems from professional development. The joy of seeing substantial improvements in client health after treatment motivates me to strive for more every day.

 

What’s your favourite 3pm snack?

Salted nuts like cashews and pistachios are my favorite.  When I am in the mood for something sweet, I choose chocolate chip cookies.

 

What do you enjoy most about your job?

Improving patient outcomes through clinical decison-making and therapeutic skills.

 

What’s your favourite part of the day?

The magic hour, especially around sunset, provides a magnificent view and an opportunity to unwind because rational thinking is not necessary. There is a sense of calm and relaxation.

 

If you weren’t a physio, what would you be?

Be a psychologist, promote mental health

 

What’s your favourite restaurant/ cafe?

Brisbane has many great food options, but the newly opened Yahoo Kitchen in Westfield Mount Gravatt stands out. I highly recommend it!

 

Would you rather dance, or do karaoke?

Dancing to the song’s rhythm is my go-to, it’s more cheerful and fun.

Meet Our Team: Brad

Meet our team:

In 2024, we have welcomed new graduate Physiotherapist Brad Arthars to Stafford Physiotherapy and Pilates.

What motivates you? 

That I can make an impact on the lives of those who endure discomfort and pain in their day to day lives

What’s your favourite 3pm snack?

Pfeffernüsse – also known as peppernuts. Small spice cookies.

What do you enjoy most about your job? 

Providing relief in patient symptoms, or improvement in overall function.

What’s your favourite part of the day? 

Dawn – there’s something special about living in Eastern Australia and watching the sunrise over the water.

If you weren’t a physio, what would you be?

A prosthetist (making prosthetics).

What’s your favourite restaurant/ cafe?

Great question – I don’t have one! I am always open to suggestions!

Would you rather dance, or do karaoke? 

Do karaoke – my dancing skills are yet to develop.

Putting on the oxygen mask

“Finding the time” – a phrase that I have so often sprouted when asked about my current exercise regime. During times of study, I had intentionally exercised twenty times – for someone well educated in the benefits of regular exercise, this was not great. I had all the reasons for this downpat: from a broken tailbone that bugged me for 4 years, to moving house: I always had a response ready. When it comes to “practice what you preach,” this was not my finest moment.

Here are a handful of tips that I have found useful in my pursuit of returning to regular exercise and giving myself that time

  • Do not start with a strict hour. If you can slot 10 minutes of something in, that is better than nothing.
  • Consistency: charging at exercise like a bull at a gate, will only last for so long. Aim for consistency – 10 minutes a day is better than 1hr a week….fortnight…..month – I think you get the picture.
  • Not all exercise involves a treadmill – prefer riding a bike or taking your dog for a walk? (Me too!) Calf raises whilst waiting for your coffee/kettle to boil, or wall squats whilst planning your day – these activities can all add up!
  • Talk to your physio or exercise professional about tailoring your exercises to slot into your daily routine/s.
  • A sore arm, back, leg or neck does not mean that exercise cannot be performed.
    • Have any current or recurrent issue/pain assessed and treated.
    • Tailoring of exercises by trained professionals
    • Returning to any physical activity gradually
    • LISTEN TO YOUR BODY

In a time where “sitting is the new smoking,” regular exercise is incredibly important. Yes, everyone should have intentional down time, time to relax. Both sides of the coin are equally important.

Tips For Long Car Rides

Raine’s Top 3 for Surviving Long Car Trips

 

As we come to the busy festive season, many people set out for the long drive interstate to visit family. Just the thought of being cooped up in a car for hours on end might make you start to ache. After just returning from a driving trip to Sydney, Raine has some great ideas to help you arrive at the other in better shape, and hopefully not flare up your old neck and back issues.

 

 

1. Settle in!

Driving should be all about comfort without compromising on safety, we need to ensure that we are close enough to the wheel and pedals so that our elbows and knees are in a relaxed bend (about 30 degrees). You shouldn’t need to be reaching for things, this includes taking things out of your pockets to prevent having to get them later or making us uncomfortable by sitting on them. Don’t forget to recline that seat just a bit, we don’t need to be sitting super straight for a long drive.

 

2. Take breaks!

We want to slip, slop, slap on long drives and even if it’s not sunny, the sun is still out. Don’t forget to stop and reapply, take a load off, have a coffee and do some exercises. It doesn’t have to be a whole routine, walking around the car park a few times is good and if you can do a fast walk, that’s great. Practice some squats or sit to stand off the bench, or some push-ups if you’re feeling up for it. Stretches are great and doing some twists for the lower back or some forward bends are essential, neck stretches can come in handy as well for those who get a sore neck after a while.

 

3. Have Fun!

Play some music and do a little chair dance, moving around doesn’t just have to be when you stop the car. See if you can use some of those arm muscles and practice pressing your back into the chair for ten seconds, or use those neck muscles by pressing the head into the headrest.

 

Just the thought ‘driving’ you crazy?

Get into your nearest clinic for some advice and some treatment for those aches and pains.

Why strength training in adolescent dancers is so important

Dance is an art form that demands grace, precision and boundless creativity. Adolescent dancers, in particular, are at a critical stage of physical and artistic development. As they strive to achieve their full potential, it is essential to recognise the significant role that strength training plays in nurturing their talent. Beyond the aesthetics of dancing, comes the demands of physical strength. Strength training offers numerous benefits that can elevate a young dancer’s performance and ensure a sustainable and successful career.

 

Let’s explore the importance of strength training in adolescent dancers and how it can shape them into strong, versatile and injury-resistant performers.

 

  1. Building a solid foundation

Strength training provides adolescent dancers with a solid physical foundation, which is crucial for mastering the demanding skills required. Focused exercises help to develop overall strength, stability and balance muscle development. As adolescent dancers grow, this foundation becomes the backbone of their dance practice, allowing them to execute complex movements with ease and elegance.

 

 

  1. Enhancing flexibility and range of motion

Contrary to common misconceptions, strength training complements flexibility training. Strengthening muscles around the joints enhances a dancer’s range of motion while reducing the risk of injury. By supporting their flexibility with strength, adolescent dancers can achieve more extensive movements safely allowing them to reach their full potential as performers.

 

  1. Injury prevention

Dancers are susceptible to injuries due to the unique physical demands placed on them. Incorporating strength training into their routine can significantly reduce the risk of common dance-related injuries. Strengthening the muscles also helps stabilise the joints, providing additional protection during challenging skills and dance routines.

 

  1. Improving endurance and stamina

Dancing requires substantial physical endurance and stamina. Strength training helps increase muscle endurance, allowing dancers to sustain high intensity performances without fatigue. As their cardiovascular fitness improves, they can better maintain their energy levels throughout the intensive rehearsals, auditions and performances.

 

  1. Boosting Confidence

Physical strength is intrinsically linked to mental fortitude. As adolescent dancers witness their bodies becoming more capable and resilient through strength training, their confidence grows both inside and outside the studio. This new-found confidence extends to their dance performance, allowing them to take risks and push boundaries, ultimately elevating their artistic expression and performance.

 

  1. How to motivate a young dancer to perform strength training

Perhaps the most important question, how? The simple answer is strength training in whichever way the performer enjoys the most whether it be strength training at the gym, gym classes, a personalised program from a physiotherapist, barre or reformer Pilates. It can often be challenging to encourage even the most dedicated performer to comply with a strength training program but there is one way to always make it more fun, do it with friends, in a group class or a with a team- a way that makes it more social and enjoyable for everyone.

 

The significance of strength training in adolescent dancers cannot be overstated. As they embark of their journey as performers, building a solid physical foundation, preventing injuries and enhancing flexibility are paramount. The fusion of strength and grace elevates their artistry, enabling them to become well-rounded, versatile and confident dancers. Dance is not just about movement; it’s a harmonious interplay of strength, and beauty that comes alive when nurtured with passion, determination, dedication and discipline.