Boronia Heights Physiotherapy

05/11/2025

Health Benefits of Sunlight!!!

02/11/2025

What Is Dry Needling?

Dry needling is a technique used to treat pain in muscles, nerves, and joints. It uses very thin needles, like the ones used in acupuncture, but it's focused on treating muscle knots, also known as trigger points.

Trigger points are tight, sore spots in a muscle that can form from overuse, stress, injury, or long-term conditions. These knots can cause pain and make it harder for the muscle to work properly.

By inserting a needle directly into the trigger point, dry needling helps relax the muscle, reduce tightness, and improve blood flow. This can lower pain, reduce inflammation, and help the area heal.

Dry needling is done by trained health professionals who have studied anatomy and muscle function in detail. They know how to safely find and treat the tight areas that may be causing your pain.

It’s often used to help with:
- Back or neck pain
- Tennis elbow
- IT band syndrome (a common running injury)
- Plantar fasciitis (foot pain)
- Achilles tendon pain
- Pain that starts in the spine but spreads elsewhere

Dry needling can be a helpful part of your treatment plan if muscle tightness or nerve pain is affecting your movement and comfort.

29/10/2025

26/10/2025

Ice or Heat – Which One Should You Use?

Ice
Ice helps reduce pain by slowing down the nerves that send pain signals to your brain. It also helps reduce swelling after a fresh injury. This happens because ice makes your blood vessels smaller, which means less fluid leaks into the injured area.

Too much swelling can stretch your skin and tissues, which adds to the pain. If the swelling is in a joint (like your knee or ankle), it can make it harder to move. Later on, this can lead to stiffness once the injury heals.

Heat
Heat works in a different way. It warms up your muscles and increases blood flow. This helps muscles relax, eases pain, and can reduce muscle spasms.

Heat is helpful for ongoing (chronic) or mild (subacute) injuries where there’s no major swelling. The extra blood flow brings more oxygen and nutrients to the area and helps remove waste from healing tissues.

Heat is also great when you wake up with a stiff neck, back, or joint but don’t remember hurting it. A warm shower or heat pack can make the area feel looser and less painful.

To get the most benefit from heat (when there's no injury), try gently moving the stiff area while applying heat or right after. But if we’ve given you specific movement instructions, always follow those instead.

22/10/2025

Understanding Nerve Pain vs. Referred Pain
When experiencing pain, it’s vital to differentiate between true nerve pain and referred pain, as each requires a different treatment approach.

What is Nerve Pain?
Nerve pain, also known as neuropathic pain, is caused by direct damage or irritation to the nerves. This type of pain often presents as sharp, burning, or tingling sensations, and it may follow the path of the affected nerve. Conditions like sciatica or carpal tunnel syndrome are common examples of nerve pain.

What is Referred Pain?
Referred pain, on the other hand, occurs when pain is felt in a different location than its source. For instance, a heart attack might cause pain in the left arm, or issues with the gallbladder could present as shoulder pain. This happens because nerves from different parts of the body converge onto similar pathways in the brain, leading to confusion about the pain's origin.

How Physiotherapy Can Help
Physiotherapists are skilled in identifying whether your pain is nerve-related or referred. Through a thorough assessment and diagnostic tools, they can develop a personalised treatment plan. For nerve pain, treatments may include exercises, manual therapy, and modalities like electrical stimulation. For referred pain, the focus is on addressing the underlying issue—whether it's musculoskeletal or related to an organ—while also alleviating symptoms.

Why Seek Treatment Early
Early intervention is key. If left untreated, both nerve pain and referred pain can worsen over time, potentially leading to chronic issues. Physiotherapy not only helps manage pain but also restores function, allowing you to return to your normal activities sooner.

If you're struggling with unexplained pain, don’t hesitate to consult a healthcare professional for a comprehensive evaluation and appropriate treatment.

19/10/2025

Can You Believe 2025 Is Almost Here?

It’s hard to believe how fast the year has gone! As we start thinking about the busy Christmas and New Year season, it’s also a good time to pause and look after our health.

If you have private health insurance, don’t forget that most extras cover (like physiotherapy) reset on January 1st. That means if you haven’t used your remaining physio benefits for this year, they’ll likely expire on December 31st.

Physio appointments often book up quickly at the end of the year, so now’s a great time to schedule your visit. Use your remaining extras and take care of any aches, pains, or injuries before the holiday rush begins.

15/10/2025

World Menopause Day is coming up on 18 October 2025. It’s the perfect opportunity to shine a light on how menopause affects our musculoskeletal health and how we can respond with strength and purpose.

As estrogen levels decline during menopause, women experience an increased risk of the following conditions:

1. Osteoporosis (weakened bones)
2. Joint pain and stiffness
3. Muscle loss (sarcopenia)

These shifts can impact mobility, balance, and overall quality of life. But there’s strong evidence showing that the power to counter these changes is in your hands.

Here’s what you can do:

1. Prioritize weight-bearing and resistance exercises: Daily routines like walking, stair climbing, and strength training help maintain bone density and muscle mass.

2. Seek clinician-led guidance: A tailored exercise program helps reduce fracture risk and boosts confidence in daily movement.

3. Embrace a comprehensive care plan: Combine physical activity with good nutrition and, when appropriate, hormone therapy.

4. Practice shared decision-making: Collaborating with your physiotherapist and health provider ensures your plan is safe and personalized to your life, needs, and goals.

12/10/2025

Here are the top 5 injuries tradies face on the job and what you can do to stay safe:

1. Back Strains from Lifting
Whether you’re lifting heavy pipes, materials, or tools, improper technique can cause severe lower back strain. Make sure to lift with your legs, not your back, and use mechanical aids whenever possible.

2. Falls from Heights
Falls are one of the leading causes of serious injuries in trades like roofing, carpentry, and electrical work. Always wear the correct safety gear, ensure scaffolding is stable, and don’t skip on safety checks—your life may depend on it!

3. Power Tool Accidents
Tradies rely on tools like saws and drills daily, but improper handling or worn-out tools can lead to dangerous lacerations or even amputations. Regular tool inspections and proper safety training can prevent these types of injuries.

4. Repetitive Strain Injuries (RSI)
Tasks like drilling, hammering, and using hand tools day after day can cause overuse injuries, especially in the wrists and shoulders. To avoid RSI, take frequent breaks, switch up your tasks, and ensure you’re using ergonomic tools.

5. Slips, Trips, and Falls
Wet or uneven surfaces, scattered tools, or loose cables are common causes of workplace accidents. Keep your workspace organised and watch your step to avoid unnecessary injuries.

Prevention is key: By knowing the risks, you can take the steps to protect yourself and your crew. Safety gear, proper techniques, and regular tool maintenance can make all the difference. Stay safe out there!

06/10/2025

Hip bursitis is an inflammation of the bursa, a small fluid-filled sac that cushions the hip joint. It often results in pain at the hip's point, extending to the outer thigh. The pain may start sharp and intense, then become a dull ache. It's typically worse at night, when lying on the affected side, and after prolonged activity.

Risk factors include repetitive stress, hip injury, spine disease, leg-length inequality, rheumatoid arthritis, previous surgery, or bone spurs. Treatment usually involves non-surgical methods like NSAIDs, physiotherapist, and steroid injections. In some cases, surgery may be necessary.

If you're experiencing hip pain, it's important to seek medical advice for proper diagnosis and treatment. Early intervention can prevent further complications and improve recovery outcomes. For more information, visit reputable health websites or consult a healthcare professional.

28/09/2025

Exercise: A Medicine for Health and Longevity

Is Exercise Really a "Medicine"?

Exercise is more than just a way to stay fit; it's a powerful medicine for both body and mind. Studies consistently show that people who stay active can prevent and even treat chronic conditions, live longer, and enjoy a higher quality of life. But the secret lies in consistency, finding activities that bring you joy, and gradually building them into your daily routine.

Short-Term Benefits of Exercise:
- Improve quality of life and reduce anxiety
- Lower blood pressure
- Improve sleep quality
- Speed up recovery from injuries

Long-Term Benefits of Exercise:
- Improved cognitive function in youth
- Reduced risk of dementia in older adults
- Lowered risk of falls and weight gain
- Prevents 8 types of cancer and helps prevent postpartum depression in women

Health Guidelines:
- Aim for 2.5 to 5 hours of moderate physical activity each week (e.g., brisk walking, gardening)
- Add 1.25 to 2.5 hours of vigourous exercise weekly (e.g., jogging, cycling, swimming)
- Include strength-training exercises twice a week to maintain muscle and joint health

Tips to Stay Active:
- Make small changes: walk or cycle instead of driving for short trips.
- Take the stairs rather than the lift.
- Engage in activities you enjoy—whether it's dancing, swimming, or yoga.
- Remember, every step you take contributes to a healthier, happier you!