Plantar Warts
Identify What Motivates You To Exercise
Motivation can be divided into intrinsic and extrinsic: Intrinsic motivations produce of a sense within oneself of interest/enjoyment of the activity. Extrinsic motivations are defined by attaining a reward or achieving a goal related to the activity. Intrinsic motivation is noted to produce more consistent and long-term participation in physical activity and exercise, that is […]
How Much Exercise is Enough?
How much exercise is enough? The tables below are the recommended physical activity and exercise guidelines from the Australian department of health and aged care. Children and Adolescence Recommendations > 12 months 1 – 5 years 5 – 17 years Physical Activity Interactive floor-based play, and at least 30 minutes of tummy time for babies […]
Pelvic Girdle Pain (PGP)
What is Pelvic Girdle Pain? Pain that is in the rear portion of the pelvis that can down into the base of the coccyx or refer into one or both hips Pain may also be in the lower back and often has a large impact on daily function and quality of life PGP is caused […]
Balance Exercises: Ankle Sprains
Single Leg Balance: Without any support, stand on one leg for 20 seconds (10 repetitions on each leg) Once you get more confident, you can try to perform this exercise eyes closed Single Leg Balance on an Uneven Surface: Standing on a wobble board or a pillow, balance on one leg for 20 seconds (10 […]
Ankle Sprains
Ankle sprains are one of the most common types of ankle injuries we as Podiatrists see, making up approximately 10-30% of all sports related musculoskeletal injuries. When you sprain your ankle, the ligaments around the ankle joint that stabilise and support the joint become injured. There are 3 types of ankle sprains: Inversion ankle sprains: When […]
Finger Pulley Injuries
Finger Pulley Injuries: 1. What are they? 2. What are the sign and symptoms? 3. How Physiotherapy can help
Heel and Arch Pain
Suffering from heel and arch pain? Our awesome team of Podiatrists and Physiotherapists have come up with a short guide on common conditions that cause pain, treatment and when to seek help! If you believe you are suffering from pain, book in today to see one of our practitioners at Mount Lawley Physiotherapy and Podiatry […]
Endometriosis Q + A
Endometriosis is gradually becoming a more widely known, diagnosed and understood condition. It affects around 1 in 10 women, and of Women experiencing persistent pelvic pain 7:10 have endometriosis. The symptoms of Endometriosis are not limited to pain, they can include any of the following: Nausea, bloating, fatigue, bowel and bladder dysfunction, heavy bleeding during […]
Massage Therapy and Headaches
People love massages for their relaxation properties as well as their ability to ease muscle pain and soreness. Massage therapists are qualified in these areas but also at aiding your headaches and tension. Your therapist may focus on the neck, shoulders, and back as it is one of the best ways to get positive effects. This […]
Turf Toe
Essentially turf toe is a sprained big toe. The injury gets its name ‘turf toe’ because many of these injuries occur on turf, like during games of hockey, running, rugby…etc. Most turf toe injuries happen suddenly causing damage to the bottom surface of the big toe joint, known as the plantar metatarsophalangeal-sesamoid complex, but can […]
Fatigue and Recovery Strategies
What is Fatigue? Fatigue is a state of exhaustion resulting from exercise. It is a combination of a response from the muscles and the central nervous system. The common signs of fatigue are muscle soreness and stiffness, reduced performance during exercise, tiredness and lack of energy. Why is Recovery important? As much as exercising regularly […]
Strengthening the Plantar Fascia
The plantar fascia is an extremely strong, fibrous structure that supports your weight, helps stabilize the foot and arch and works overtime to keep you moving. Often, the plantar fascia is under a moderate amount of stress due to poor footwear, sports, injuries to surrounding structures and a range of other factors (medications, weight and […]
Jaw Pain
Many people know how pain along the jaw can be excruciating, and it’s even worse when you don’t know what’s causing it. Your jaw muscles tighten when you grind or clench your teeth, talk or sing, eat or even when you dream. The contraction of your jaw created by these actions can travel to other […]
Shoulder Injury Prevention for Overhead lifting: The importance of Thoracic Mobility
Lifting weights overhead has become increasingly popular in the past few years. Unfortunately, as overhead lifting is not a movements regularly required of most individuals on a daily basis they cause injury more frequently, particularly when learning new movements or increasing load lifted overhead. You may have noticed from session to session some overhead positions […]
Diabetic Foot Assessments
What is Diabetes? Diabetes is systemic disease, which occurs when your body cannot produce enough insulin or cannot use insulin properly, resulting in is too much glucose (sugar) in your blood. There are three types of diabetes as listed below, all types can affect many parts of the body including the brain, heart, kidneys, eyes […]
Stretch Routine for the Desk Worker
If you are spending a majority of your day seated, or have just been more sedentary than usual lately, then this one is for you; (Unless you already are following a professionally prescribed routine.) It is important for us to allocate some time in our busy schedules to stretch out our muscles, this will help […]
Exercise Reduces Pain
Did you know that exercise can help to reduce your pain? When we have pain we tend to stop moving, thinking that it will get better if we rest. However, if you go for a walk you can get better quicker. Do you know why? There is a phenomenon in the body called exercise-induced hypoalgesia […]
Manual Lymphatic Drainage
Manual Lymphatic Drainage massage is a gentle yet powerful form of bodywork that is intended to stimulate and encourage the natural movement of the lymph, which carries waste products away from the tissues back towards the heart. This type of massage is performed without any oils or lotions. It is a technique based on soft […]
5 WAYS MASSAGE CAN MAKE A DIFFERENCE
Massage does something unique, it brings the focus back on the body. Perhaps if the body could speak a little louder, we would hear things like “you are pushing me too hard! That food makes me feels ill! You are being a bit too rough with me! “Or the all-time classic “Slow down!” Massage gives […]
Children’s Podiatry Part 3 – Out – Toeing in Children
Out-toeing is a common condition in toddlers and young children in which the foot turns outward, and is the opposite to in-toeing (see our previous blog). It can cause children to trip and appear clumsy when walking and running. Often, an out-toeing gait can cause a condition called paediatric pes planus (flat feet in children) […]
Cracked Heels
Why we get heel fissures and callus & how we can treat them What – Very thick, dry and cracked skin around the heel of the foot, which is often uncomfortable and may cause severe pain Why? – There are a number of reasons why we get cracked heels… Some causes can be linked with and […]
Working From Home
With more people working from home due to Coronavirus, there has been an increase in people presenting with spinal stiffness and pain. This is due to a number of factors including different ergonomic set ups, poor posture, prolonged sitting times and reduced physical activity. To assist with preventing any neck or middle to low back pain, […]
The Importance of Sleep: Part 2
Did you know that your sleep can affect how much pain you have? Sleep is essential for mental and physical health. Sleeping well is very important for recovery, immune system regulation and pain regulation. Studies have shown that almost 50% of people that have insomnia will suffer from pain. Even when you have only a […]
Home-Based Ankle Instability Strengthening Exercises
Perform once per day 1. Hand resting on chair/kitchen bench 2. Balance on affected leg for 5-10 seconds3. Repeating 5 times aiming towards 30 seconds 1. Raise unaffected knee to challenge balance on affected ankle 2. Use support of kitchen bench/chair weaning off as stability improves 3. Start with 5 marches, aiming for 10, performing […]
Preventing Falls
As we age, we experience a decrease in flexibility, balance, strength, and senses. Many factors can cause a fall. The more risk factors you have, the greater your risk of falling. Foot-related problems may increase the risk of falls in older adults. Foot problems can cause you to lose your balance and make you feel […]
Children’s Podiatry Part 2 – In-Toeing in Children
In-toeing is a common condition in toddlers and young children in which the foot points inwards whilst they are weight-bearing. Generally, it is painless and can be normal, and usually improves as children grow. In-toeing occurs because the bones in the leg rotates inwards. There are 3 common causes of in-toeing. Metatarsus Adductus – the […]
Chronic Ankle Instability
Chronic ankle instability can occur following an inversion ankle sprain usually potentially causing damage to ligaments. If the ankle isn’t rehabilitated appropriately following ligament damage then the ankle is susceptible to recurrent sprains, especially for athletes in high impact sports requiring rapid jumping, landing and change of direction movements. Patient’s report the ankle feeling as […]
Hamstring Injury Prevention
Hamstring tears are one of the most common sporting injuries we see at Mount Lawley Physiotherapy and Podiatry. They are particularly prevalent in sports involving high speed running, such as the football codes. They also have a very large recurrence rate, meaning once you have had one you a far more likely to do it […]
What is Fascia?
Fascia means “band” in Latin, is a band or sheet of connective tissue primarily collagen, beneath the skin that attaches, stabilized, encloses and separates muscles, and other internal organs. Fascia holds together the entire body, it’s connected from our head to our toes. When it’s healthy it’s flexible, supple and it glides. What is fascia […]