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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
Temporomandibular Joint (TMJ) Pain
The temporomandibular joint is formed between the mandible (bottom jaw bone) and the temporal bone of your skull in front of your ear. Joint dysfunction occurs due to cervical spine stiffness, cervical postural abnormalities, night teeth grinding and clenching which cause overactivity of the chewing muscles (muscles of mastication), affecting their ability to function, causing […]
The Importance of Sleep
We all know that we feel better after a good nights sleep. It improves our mood, gives us energy and makes us more focussed. But how important is it from an injury management and prevention perspective, well the answer is very important. A recent study found that extra sleep reduced the risk of stress fractures […]
Tendon Pain
Tendon issues are common in various parts of the body. We most commonly see them around the elbow, Achilles and hip region, however, they can occur nearly anywhere in the body. They are usually insidious, meaning they come on overtime. In saying this, acute ruptures are not uncommon. When tendon pain comes on insidiously, it […]
Shin Splints and Running Pain Part 2
As a continuation from the first blog discussing shin splints, this blog will discuss the importance of muscle massage release work and gentle stretches to help with soreness and recovery post-running. If the pain is adjacent to your shin bone then running an ice cube/block adjacent to your shin will assist, otherwise applying an ice […]
Dry Needling (Acupuncture)- the info you need to know
As practitioners, we often use the description of acupuncture and dry needling interchangeably. This is usually to increase patient’s awareness of the intervention we are attempting to practice. The correct definitions of the two are as follows Acupuncture- the use of the modality within a traditional Chinese medical field. The insertion of fine needles into […]
Tennis Elbow: Why, Where and What to do
Tennis elbow is one of the most deceptive terms in a Physiotherapist’s vocabulary. Why, because I estimate that over the course of my career, less than 10% of the ‘Tennis Elbow’s’ I’ve seen are actually caused by tennis. Tennis elbow is a form of tendinopathy (previously called tendinitis). It is caused when one of the […]
Shin Splints
Calf and shin pain during running Have you recently commenced running or trying to increase your loads and getting shin or calf pain? This could the result of weakness through your arch muscles particularly your tibialis posterior muscle. This muscle originates deep to your main calf muscle, the gastrocnemius, attaching onto your shin bone, the […]
Headaches, Headaches, Headaches
Headaches: Are They Being Caused by My Neck There are numerous triggers that can cause headaches and discerning the source can be difficult. So, what are the key signs that suggest it may be related to your neck. Let’s look at the where, when and type of symptoms. Where: Neck related headaches are usually located […]
Thoracic Spine
Do you get any upper to middle back pain or stiffness? It could be due to your sitting or standing posture or a lack of strength through your thoracic spine. This can potentially place more pressure on your neck or lower back. If you have a job involving prolonged sitting or standing always be conscious […]
Vestibular Physiotherapy
Our Head Physiotherapist Saleena has recently completed a course on Vestibular Physiotherapy. Download the below link to find out more about Vestibular Physiotherapy or call us on 9271 8805 or book online with Saleena if you have symptoms or are suffering from Vestibular.
ACL Injuries: To have Surgery Or Not
Not all that long ago this wasn’t even a question, if you tore your ACL, you had it surgically repaired. However, in recent times things have changed, and non-surgical management is becoming more common. Why is this? Well, a lot of people can function quite well with a torn ACL. Currently most athletes who are […]
Hip and Knee Osteoarthritis; Keep Exercising
With Australia’s aging population, hip and knee osteoarthritis is becoming an increasingly common presentation to our clinic. Unfortunately, there are a lot of myths surrounding the condition, one of the most common being that exercise does more damage. This is simply untrue, and it is important to remember that pain does not equal damage. In […]
Ergonomic Setup Tips to Help Reduce Neck and Upper Back Pain
Do you experience neck or upper back pain from prolonged sitting at work? Then you may need to make some changes to your desk set up and work habits to help alleviate the strain on your body. Firstly, It’s important that your set up all your frequently used equipment i.e. phone in arms reach to […]
DVT- what you need to know!
With my upcoming trip to Europe, I know I will spend countless hours sitting on the dreaded plane in a confined space. Although short in stature there never seems enough room to properly move/stretch. Last time I flew I noticed my legs became more swollen and tight although not a DVT- it made me wonder […]
Lumbar Stiffness Exercises
Check out this video our Physiotherapist Dan has put together on Lumbar Stiffness. Included are simple exercises you can do at home. If your low back stiffness or pain persists then book in for a full assessment and treatment to help address the cause and get up in the morning pain-free.
Lumbar Stiffness
Do you have low back pain or stiffness in the morning and find it hard to get moving? Then it’s important to spend 2-3 minutes before getting out of bed to perform some basic exercises to help improve your lumbar mobility. This will help reduce stiffness and potentially any resultant pain. Furthermore, this will assist […]
Thoracic and Neck Pain
Check out this video our new Physiotherapist Charlie has put together on Thoracic and Neck Pain. Included are simple exercises you can do to help reduce pain. If symptoms persist call now or book in online to see Charlie
Motion is Lotion: Thoracic and Neck Pain in Office Workers
Thoracic (the top half your back) and neck pain are one of the most common conditions we treat here in the clinic. It is particularly present in people who spend a large part of their day behind a desk or driving. It often comes on when people are particularly busy at work, and hence working […]