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Sydney Hills Physio

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Baulkham Hills, NSW
Sydney Hills Physio

Musculoskeletal Physiotherapy

26/04/2022

Improve Your Balance!

Balance is achieved by a complex interaction between the nervous system, the muscles and joints, the eyes and the ears.

It is so important that we have good balance in order to move about doing our daily activities, and to play our sports safely.

Research has shown that 30% of over 65’s fall each year, but there can be a 23% reduction in falls with regular exercise.

Regular exercise is 30-60 minutes of physical exercise most days, no matter what your age, health or ability is. This should include strength and balance exercises, with a slow build-up of the difficulty of the exercises.

It may be that the starting point is standing evenly on both feet with light support from the hands. Then over time, by adding various movements, for example, squats, step-ups, rise on the toes, we can challenge our balance. Gradually it may be possible to move weight to one leg and balance briefly.

Of course everyone has a different level of ability, so assessment by your Physiotherapist will help you to establish the best exercise routine and its progression.

If you can incorporate your exercises into your daily life, it may make it easier to adhere to, for instance, doing your balance exercise while brushing your teeth, or adding some squats while standing beside the dresser in the mornings. Perhaps you could do some repetitions of sit-to-stand after a period of sitting, using the correct glute activation of course.

And when you feel confident, get out there! - Walk, garden, play games/sport, dance! It will all challenge your balance to varying degrees.

28/01/2022

GLUTEAL TENDINOPATHY

Pain in the lateral aspect of the hip can often be associated with changes in the tendons of gluteus medius and/or gluteus minimus, where they attach to the top of the femur.

This is a common condition in post-menopausal women, but can also occur in a small percentage of the general population. It can co-exist with lumbar spine problems or hip osteoarthritis.

Various clinical tests done by your Physiotherapist will help determine the likelihood of gluteal tendinopathy. One of the best tests is the ability, or the pain associated with standing on the affected leg.

Hip abductor muscle weakness (or the ability to stabilise the pelvis) is a big feature of this condition and needs to be addressed.

So, a treatment programme of exercises that is suited to the patient’s ability will be needed. It may begin in a non-weight-bearing position with “bridging” exercises, and then progress to squats, step-ups, lunges, etc.

Definitely, posture and gait re-training is part of the process, so that there is correction of the pelvic drop or trunk lean to the unaffected side. It will all take time, with consistent exercise and regular review by your Physiotherapist.

24/06/2020

INJURY PREVENTION

As everyone returns to sport, the gym or their exercise programme after the COVID19 shutdown, it is important to consider the principles of injury prevention.

Warm-up is the starting point: - it helps to increase the cardio-respiratory rate and so increase blood flow and oxygen to muscles.

Then we need to look at training prior to returning to sport

In some instances, swimming or water-based exercises will be helpful as fitness can be maintained, but with reduced weight through the joints.

Adequate recovery time is then important between training sessions.

Adequate nutrition is needed to maintain energy levels.

Good hydration helps with blood flow to muscles and is thought to help joint fluid and so nourish the cartilage of the joints.

Of course, gentle sustained stretch of each muscle group after exercise helps with the cool down phase.

So, if you are returning to your regular activities and sports, consider all these points – it may be that you need to reduce the time spent exercising e.g. the sets & repetitions of each exercise or the intensity e.g. the size of the weight lifted. You may have to work on balance and co-ordination which is so important in falls prevention.

Gradually, over a number of weeks, build up your tolerance until your goal is reached.

10/12/2019

HAPPY HOLIDAYS

With the holiday season approaching and all its’ extra festivities, exercise becomes a very important ‘antidote’ to combat the rich food, extra alcohol and lack of sleep and stress.

Try to fit in early morning or evening walks or bike-rides, add lap-swimming in the local pool, or take a swim in the ocean. Practice some yoga or keep up with your home exercise routine

Do some dancing in-between courses of your Christmas lunch!

Whichever exercise you choose, make sure that it is fun, either enjoyed solo or with friends and family.

Sydney Hills Physio wishes you a very merry Christmas and a happy and healthy 2020.

We will be closed on 23 December 2019 and will re-open on Monday 6th January 2020

11/10/2019

Balance is the complex process whereby just the right amount of muscle contraction is co-ordinated in various parts of the body to keep it aligned and allow movement to occur at the same time.

Poor balance is common after acute injuries, but it also occurs with chronic musculoskeletal conditions.

So, balance exercises are very important early in the rehabilitation process. This may involve the muscles of the lower limbs, around the hip, knee, ankle and foot, and also importantly, the ‘core’ muscles (the deep abdominals, back muscles, pelvic floor muscles).

Physiotherapy will involve management of pain and injury, and then specific exercises for co-ordination and balance. This may start simply by moving weight onto the injured leg and gradually progress until the patient’s goal is reached, whether that is bushwalking, running or high impact sports.
We all need good balance, so avoid unnecessary falls and keep challenging your balance.

14/08/2019

Group Physio

Group Physiotherapy is an excellent way for patients to continue exercise once they have recovered from an injury or a painful condition. They can regain their full mobility, strength and balance under the physiotherapist’s supervision.

Groups are limited to no more than 5 participants. Each person has their individual exercise programme which is gradually progressed. There is a light warm up at the beginning, followed by exercises on various pieces of equipment including the Pilates Reformer, Trapeze and Platform, and also on exercise balls and balance devices. The end of the hour of exercise finishes with gentle sustained stretches.

In the company of others and with music, exercise becomes fun. We find that this encourages our participants to continue to attend until they are
able to manage their condition independently.

Group Physiotherapy is supported by most health funds. There have
been some recent changes, whereby Clinical Pilates and Pilates groups have been excluded from health fund rebates. However Group Physiotherapy, with some Pilates-inspired exercises, continues to be recognised.

As with any Physiotherapy intervention, the patient is assessed initially and continues to be monitored and re-assessed at intervals to ensure that goals are being met

17/07/2019

Managing Neck Pain

The causes of neck pain are varied. It can result from a sporting injury or an acute whiplash. It can be associated with osteoarthritis of the joints, or very often with poor postural habits such as the protruded head posture of the office worker.

Physiotherapy often involves mobilization of the joints if they are stiff or painful, gentle muscle stretching, sometimes neural tissue mobilization, and definitely posture-correction in sitting - this may involve exercises for the upper neck flexor muscles and the scapula muscles.

It is very Important that the chair/desk/computer set-up is assessed.

21/05/2019

Walking is great exercise

Have you considered just how good it is to walk regularly?
It’s a moderate intensity exercise that most of us can do easily. It can be walking leisurely or at a brisk pace. It can be short or longer distance, on level ground or slopes. Whatever your fitness level, walking is great exercise.

However, before you try a marathon, consult your doctor if you have lung, heart or joint problems.

Some helpful hints:
*start slowly, perhaps only 10 mins on level ground, and gradually add a few minutes at a time as you improve.
* If you're an experienced walker, add new challenges such as hilly terrain, longer distance, increased speed, or steps.
* walk with friends, or walk the dog.

Think about your gait:
*be upright and tall (except slopes or steps), elongate your spine
*settle your shoulders, but let your arms swing
*make your stride even, comfortable length steps
*wear good supportive footwear
*consider walking in a pool, but in consultation with your physio

Enjoy your walking - it will have a positive effect on your mental health too.

Please contact your physio if you need help with gait assessment or any musculo-skeletal issues.

02/04/2019

Aquatic Physiotherapy

Exercise in warm water is an excellent way to increase your mobility and muscle control, and ease the pain of musculoskeletal disorders.

There is scientific evidence that specific aquatic exercise can improve pain and function for people with knee arthritis, and also after hip or knee replacement surgery.

Chronic neck or back pain, or any muscle/ joint pain will settle in warm water and the buoyancy factor makes movement easier. Just walking in water may be a helpful part of rehabilitation after injury..

After an initial clinic consultation we can begin a graduated pool exercise programme. Please call us to discuss the possibility of aquatic physiotherapy for the management of your health.

13/02/2019

With our lifestyles becoming ever more sedentary, prolonged sitting is the new risk to our health. It can contribute to conditions such as cardio-vascular disease, diabetes and musculoskeletal conditions such as back and neck pain.

If you have such a life-style that involves too much sitting a few changes can make a world of difference.

*Get up from the desk every 20-30 minutes and move, stretch, and walk around for a few minutes at least.
*Take a lunch-time walk outside to refresh for the afternoon.
*Take a walking meeting rather than sitting
*Take longer walks to and from the bus or train
*Walk over to speak to colleagues and to the water fountain
*Take the stairs, not the lift, and for an extra work-out climb two steps at a time!

Then look at your chair-desk arrangement.

*Your desk should be at the height which has your feet flat, knees and hips at right angles and your back straight and supported.
*Your elbows are at your sides and also at right angles with wrists resting on the table. This requires having the chair pulled in close to the desk.
*The top of your computer screen should be about level with your eyes and at a distance that avoids a 'poked'-chin forward head posture.

A few simple exercises in sitting:

1)Rotate the spine (neck and back) to the right and left
2)Gently flex the head forwards and extend back a couple of times
3)Tilt the chin gently down, roll shoulders back and down a little, hold 5-10 seconds

Good luck with your new, more active day.

05/10/2018

CLINICAL PILATES
Clinical Pilates is an excellent way to exercise in a safe and controlled way if you are recovering from pain or injury and looking to improve co-ordination and balance – ideally by using the Reformer and Trapeze equipment which are the mainstays of this exercise tool.

The key aspects of Clinical Pilates are:
• To co-ordinate the deep ‘core’ muscles and the superficial or global muscles to work together.
• To develop ‘core stability’ (not rigidity) that is, a stable centre on which the arms and legs can move efficiently.
• To establish a direction of movement that is preferred by the patient who has musculoskeletal pathologies, so that muscles are worked in the least provocative position.
• To ensure that exercises are performed with a normal breathing pattern.
• To keep resistance or load fairly low and slowly increase the challenge with more complex movements, rather than more load.
• To perform higher repetitions (with low load) so that automatic stability begins to occur.

Address

5/35 Old Northern Road
Baulkham Hills, NSW
2153

Opening Hours

Monday	8am - 6pm
Tuesday	8am - 6pm
Wednesday	8am - 6pm
Thursday	8am - 6pm
Friday	8am - 6pm

Telephone

+61296863296

Website

http://www.sydneyhillsphysio.com.au/

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