Your Local Physio in Parramatta
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12 Ada St, Harris Park 2150
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Posture. Posture. Posture.

Posture. Posture. Posture.

Do you have perfect posture? Probably not. Do I have perfect posture? Probably not. Does it matter? Nope. That being said I’m certainly not suggesting you stop paying attention to your sitting posture at home or while you work behind a computer screen. Our bodies are extremely dynamic and able to adapt to a variety of situations without causing you any grief.

If you have suffered from acute or chronic neck, shoulder, back pain, the underlying cause may be related to your long term posture.  Upper back pain is common in adults. It used to be uncommon in children, but we see an equal amount of of young adults and children with upper back pain due to our increased reliance on technology.

We spend long hours in prolonged positions – sitting slouched for hours at end scrolling through instagram or Facebook. Without appropriate body awareness, we tend to enter the slouched sitting position. Which may not immediately cause pain, but will eventually lead to various pains and chronic injuries. The good news is postural related pain can be managed with cues and exercise.

Sitting Tips

  • Avoid sitting on the edge of the chair when using the computer – This position often will cause fatigue to your back muscles and eventually lead to slouched position
  • Sit right back in the chair to support your back
  • Pull shoulders back
  • Take a break every 30-60 minutes
  • Stand up roll your shoulders, go for a stroll

Standing Tips

  • Stand up tall
  • Actively pull your shoulders back when walking
  • Engage your core by pulling your belly button into your spine
  • Keep your pelvis in neutral
  • Maintaining your pelvis position may not be in your control if you have tight hip flexors or tight hamstrings. See a Physiotherapist for guidance

If you are having issues with postural related pain, book a session at Physiotherapy Professionals Parramatta. Experts in musculoskeletal health.

Ajit Lamba

Running Injuries

Running Injuries

Running injuries stopping you from achieving your best form? Up to 80% of all runners will sustain a lower limb injury at some point in their running endeavours. Running is a great way to get fit and is an exercise which is free. It’s great to breathe in some fresh air and get fit at the same time. If done incorrectly, running can be associated with certain injuries. The most commonly injured sites seen in a Physiotherapy clinic include: Ankle, knee, other foot injuries, calf muscle strain, heel pain, shin pain, upper leg injuries: including quadriceps, hamstring and groin strains.

Risk factors for injuries


There is strong but conflicting evidence about greater age being associated with greater risk factor as well as a protective factor.


There is limited evidence to suggest that:

  • Males more likely to have injuries to hamstrings or calves
    ·         Females are less likely to be injured than males.
    ·         Females are more likely to have injuries to hip joints


    There is limited evidence that:

    ·         Leg length discrepancy or difference is associated with increased lower limb injuries.
    ·         Bow legs (genu varum) are associated with increased incidence of shin splints.
    ·         Male runners taller than 1.7 meters are associated with increased risk of sustaining new injuries.

    Training factors

    ·         Running more than twice a week is associated with increased risk of injury
    ·         Running through a whole year without a break increases risk of injury
    ·         Running more than 60km/week increases risk of injury
    ·         Increased length of event is associated with increased risk of injury
    ·         Novices are more likely to injure knee, hamstring and ankle
    ·         Shin injuries  are associated with the use of multiple shoes for running
    ·         Shoe age of 4-6months is protective against injuries

    Other factors

    ·         Previous injury is the highest predictor of a new injury
    ·         Alcohol consumption associated with increased risk of injury



Physiotherapy Professionals Parramatta 12 Ada Street Harris Park NSW 2150
Physiotherapy Professionals Parramatta 12 Ada Street Harris Park NSW 2150


Osteoporosis is a common condition with an estimated 1.2 million people diagnosed in Australia and a further 6.3 million people with low bone density.  This disease makes bones more brittle leading to a higher risk of fractures than healthy bones. The condition is caused when the bones lose calcium more quickly than the body can replace them leading to a loss of bone thickness and density. Osteoporosis has no symptoms until a fracture occurs. Can occur in any bone, but is commonly found in the wrist, spine and hip.  Fractures in the spine – known as wedge fractures occur in the elderly as a result of osteoporosis can result in height loss and changes in posture.

Risk Factors

• Family history of condition (hip fracture in a parent)
– Breast Cancer treated with Aromatase Inhibitors or Tamoxifen
– Prostate Cancer treated with Androgen Deprivation Therapy
• Medications that affect bone strength
• Experienced a broken bone after a minor bump or fall
– Steroid use for longer than 3 months (tablets or high-dose puffers)
• Low testosterone levels in men
• Coeliac Disease
• Hyperthyroidism or Hyperparathyroidism
• Chronic kidney or liver disease
• Low vitamin D levels

Preventing Falls:

Preventing Falls
For people with osteoporosis, preventing falls is vitally important as even a minor fall may cause a bone fracture.
Falls are most commonly caused by:

  • Poor muscle strength
  • Poor balance
  • Poor vision
  • Hazards around the home

Reducing Falls Risk:

  • GP medical review and management
  • Exercise to strengthen muscles and improve balance
  • Improve nutrition

Role of Physiotherapy

Physiotherapists can help with exercises to:

  • Improve muscle strength, balance and flexibility
  • Improve bone density and
  • Reduce rate of bone density loss
  • Improve balance and coordination
  • Improve physical fitness
  • Improve reaction time
  • Improve mobility
  • Reduce risk of falls
Physiotherapist in Parramatta
Physiotherapist in Parramatta

Osteoporosis Australia website:

Other Links:

Car Accident Physiotherapy

Whiplash Treatment Parramatta

CTP Insurance Physiotherapy Claims

What to do after a car accident

Physiotherapy After A Car Accident

I Was Injured in a Car Accident. Do I Need to see a Physio?

Car Accident Injury And Treatment

Car Accident Injuries & Treatment: What to Expect Physically After an Accident

Whiplash: What You Should Know About This Common Car Accident Injury

Motor Vehicle Accident Claims

Physiotherapy Treatment For Car Accident Injuries

Concussion in Sports


Concussion is a type of brain injury. It is recognised as a complex injury that is a challenge to evaluate and manage. It generally results from a knock often to the head, face or neck but may be anywhere on the body — which transmits an impulsive force to the head. It commonly involves short-lived impairment of brain function. Concussion is an evolving injury that may change over the first few hours and sometimes over a few days. In most cases symptoms have resolved by seven days post injury.

It affects athletes at all levels of sport from recreational sports to the full-time sports professionals. There has been growing concern in Australia and internationally about the incidence of sport-related concussion and potential health ramifications for athletes. If managed correctly most symptoms and signs will resolve spontaneously. However, complications can occur such as prolonged duration of symptoms and increased susceptibility to further injury if not managed correctly.

Possible signs and symptoms

* Headache
* ‘Pressure in the head’
* Neck pain
* Nausea or vomiting
* Dizziness
* Blurred vision
* Balance problems
* Sensitivity to light
* Sensitivity to noise
* Feeling slowed down
* Feeling like ‘in a fog’
* ‘Don’t feel right’
* Difficulty concentrating
* Difficulty remembering
* Fatigue or low energy
* Confusion
* Drowsiness
* Trouble falling asleep
* More emotional
* Irritability
* Sadness
* Nervous or anxious

Key Points

* Difficult to detect. The symptoms and signs can be varied, non-specific and subtle.
* Athletes with suspected concussion should be removed from the game and assessed by a medical doctor.
* Children and adolescents take longer to recover from concussion. A more conservative approach should be taken with those aged 18 or younger.
* Gradual return to sport protocol should be extended for individuals aged 18 and younger
* Medical imaging is not indicated unless there is suspicion of more serious head or brain injury.

Concussion in Sports – Website

Parramatta GP’s

Parramatta GP’s

At Physiotherapy Professionals Parramatta, we work closely with our local Parramatta GP’s and specialists. The relationship between allied health professionals (Physiotherapists) and General Practitioners is very important one. We aim to work as a united healthcare team to achieve common patient goals. When working as part of a team, the knowledge between the health professionals is merged and helps reach optimal patient health quicker.

Physiotherapists are first point contact practitioners – you do not need a GP referral to see a Physiotherapist. However some patients do prefer to see a GP first and then follow the advice given by their GP. If you have been referred to Physiotherapy by a GP, please bring along any medical reports, x-rays or scan results to your first Physiotherapy consultation. Physiotherapists will often send a report to your GP or health professional outlining the treatment which was delivered and what effect it had. This is done to keep your GP updated about your condition.

Here is an excellent article by the Royal Australian College of General Practitioners about the positive benefits a collaboration between GP’s and Physiotherapists:

Physiotherapy and GP collaboration

“Physiotherapists use evidence-based care to assess, diagnose, treat and prevent a wide range of health conditions and movement disorders. However, other healthcare practitioners may not necessarily be aware of some of the specialties within physiotherapy, or some of the conditions for which patients can be referred to physiotherapists”


Local GPs in Harris Park / Parramatta:

  1.  Dr. Bandana Mittal – Albion Medical Practice – 28 Albion Street, Harris Park, NSW, 2150
  2. Dr. Grant – Wigram Street Family Medical Center – 72 Wigram Street, Harris Park, NSW, 2150
  3. Priority Medical Center – 73 Marion Street – Harris Park, NSW, 2150
  4. Dr. C Bonovas – 79 Harris Street – Harris Park, NSW, 2150
  5. Dr. Moussa Louis – 2/81 Marion Street – Harris Park, NSW, 2150




Did you know, the treadmill has a rather disturbing past? The device originated in prisons in the 1800’s as a form of torture.

Exercising on the device often feels like torture, and that’s not exactly a coincidence. In 1818, an English civil engineer created a machine called the “tread-wheel” to reform convicts. Hence the term tread-mill.

Prisoners would step on a large paddle wheel, climbing it like a modern StairMaster. As the spokes turned, the gears were used to pump water or crush grain. Hence the eventual name treadmill. Prisoners would be on the treadmills for hours at end. The exertion, combined with poor diets, often led to injury and illness (as well as rock-hard muscles!), but that didn’t stop jails all over Britain and the United States from buying the machines.

Over the years, the machine went out of fashion in favor of other backbreaking tasks, such as picking cotton, breaking rocks, or laying bricks. In England, the treadmill persisted until the late 19th century, when it was abandoned for being too cruel. The machine was all but lost to history.

When health benefits of aerobic exercise in the 1960s were noted, the tread mill made a triumphant return. As unlikely as it sounds, the running machine is in fact the most likely cause of injury in the gym. From cases of trapped fingers, concussion, bruising, sprains and broken bones, running on a treadmill is a seriously risky business.

Some tips to avoid an injury while using the treadmill:

Tie your laces
TURN IT OFF – Turn off the machine before getting on or off
DON’T MULTITASK – Don’t play with your phone or change channels or read a book!
CHECK THE SETTINGS – Make sure the settings from the last user have been cleared before you start using the machine
LOOK AHEAD – That’s right. Look ahead and focus on the machine and where your foot lands

Watch this TED video on the history of the tread mill!

The treadmill's dark and twisted past

Running on a treadmill can certainly feel like torture, but did you know it was originally used for that very purpose?

Posted by TED-Ed on Saturday, 8 April 2017

Work Place Injury Physiotherapy

Work Place Injury Physiotherapy

Work injuries are a stressful period for those involved and their families. Changes to Worker’s Compensation laws in New South Wales have allowed workers to access Physiotherapy services quicker and more efficiently to allow early treatment and a quicker return to work. Your doctor and Physiotherapist will work together in managing your injury. Early assessment and treatment is important. We will work closely with your doctor in the management of your work injury. A thorough assessment will rule out more serious injury. We aim to use a combination of medical and Physiotherapy treatments to enhance your recovery.

Before receiving Physiotherapy:

  • Inform employer regarding injury
    • Claim number will be issued by insurance company
  • Visit your GP
  • Contact your Physiotherapist
    • Claim number will be required before treatment can start

Common work injuries:

Overuse Injuries

  • Some of the most common work injuries seen Physiotherapists are due to over use. Overuse injuries develop when a worker repetitively overloads his or her body during activities, such as lifting, typing, gripping etc. They usually involve damage to soft tissues such as muscles or tendons. They may also involve nerve irritation. Overuse can also be related to poor working conditions.

Back and Neck Pain

  • Back and neck pain are commonly seen in office workers and also workers who have physical requirements in their jobs. Poor posture, inadequate muscle strength and poor work environment can contribute to back and neck pain.

Sprains and Strains

Many workers suffer ligament sprains or muscle strains. These can occur when a worker over stretches, twists or overloads a joint or some soft tissue. Soft tissue sprains and strains are common work injuries which respond well to treatment.

Work Site Assessment

A worksite assessment can be carried out by a Physiotherapist to identify any factors that may be contributing to ongoing or a recurrent injury. If these factors can be corrected, it may lead to better recovery. Ergonomics such as correcting desk height and computer position, can make a huge difference.

Return to Work Program

At Physiotherapy Professionals Parramatta, we not only treat your work injury, but we will work with you to develop a plan to return to work. We will also design a return to work program which will involve stretches and exercises to ensure you minimise your chance of re-injury.

 Increase muscle strength and tone

  • Reduce pain
  • Upgrading work hours and duties
  • Returning you to work earlier
  • Reduced risk of re-injury
  • Self management techniques

Contact us today on 0479 080 800 to make a booking. Alternatively you can email us on [email protected]Our Physiotherapists are Medicare, NDIS, DVA and Work Cover approved, specialising in injury management and rehabilitation to get you back to full function.

Spinal Stenosis

Spinal stenosis

Spinal stenosis is a common cause of back and neck pain in people aged over 45 – 50. Stenosis refers to narrowing of the channel through which nerves exit. 

Some individuals may be born with a smaller channels through which nerves travel. In most adults, stenosis develops as part of age related deconditioning. There are cases where the person may not feel any effects of stenosis, whereas others may suffer from radiating pain, weakness, numbness  or pins and needles. These symptoms are secondary to compression of the nerves.

In lumbar stenosis, the spinal nerve roots in the lower back become compressed and this can produce symptoms of sciatica. Which include tingling, weakness or numbness that radiates from the low back and into the buttocks and legs. Cervical stenosis can produce similar symptoms which can be felt in the upper limbs.

spinal stenosis
spinal stenosis

If you are suffering from symptoms of stenosis, get in touch with Physiotherapy Professionals Parramatta and let us help you get back on track.

Adhesive Capsulitis

Physiotherapy Professionals Parramatta 12 Ada Street Harris Park NSW 2150
Physiotherapy Professionals Parramatta 12 Ada Street Harris Park NSW 2150: Adhesive Capsulitis Treatment Parramatta

Management of Adhesive Capsulitis

Adhesive Capsulitis, what is it?

Frozen shoulder is stiffness, pain, and limited range of movement in your shoulder. It can happen after an injury to your shoulder or from overuse. Individuals with diabetes are more likely to get frozen shoulder at some stage in their life. The tissues around the joint stiffen, scar tissue causes restriction in movement, and the shoulder movement becomes difficult and painful. The condition comes on slowly over time and improves slowly over the course of a 12 to 24 months.


  • After surgery or injury.
  • Individuals aged 40 to 70 years old
  • More common in women
  • Individuals with chronic disease


  • Treatment usually starts with anti inflammatory medications
  • Application of heat to the affected area
  • Physiotherapy: Gentle stretching, manual therapy, soft tissue techniques, scar tissue management
  • Corticosteroid injections may also be used to reduce pain and swelling


  • Exact cause is not known
  • Range-of-motion exercises, stretching, and using your shoulder more may help prevent a frozen shoulder from developing
  • It may not be possible to prevent the condition from developing
  • Symptoms nearly always gets better over time

If you are suffering from shoulder pain and symptoms, get in touch with Physiotherapy Professionals Parramatta. Let us help you get better.

Contact Us:

Experienced Physiotherapists with essential knowledge. You can call us anytime to have a confidential discussion with our expert Physiotherapists. For more information on how we can further assist you, please call our clinic number on 0479 080 800  or send us an email on  [email protected] for further details. Our Physiotherapists are Medicare, NDIS, DVA and Work Cover approved, specialising in injury management and rehabilitation to get you back on track.

Physiotherapy Team Parramatta
Physio Parramatta WorkCover, Car accidents, Post Surgery Rehab, NDIS, Sports Injuries

De Quervain’s tenosynovitis

De Quervain’s tenosynovitis

De Quervain’s tenosynovitis is a painful condition affecting the tendons on the thumb side of your wrist. The condition causes pain when you turn or bend your wrist, grasp an object or make a fist. The exact cause of the condition is not known. Activities that rely on repetitive hand or wrist movement — typing,  working, playing golf or racket sports, or lifting your baby — can make it worse.

Symptoms of de Quervain’s tenosynovitis:

  • Pain – base of your thumb
  • Swelling – base of your thumb
  • Difficulty moving thumb and wrist

If the condition goes too long without treatment, the pain may spread further into your thumb, back into your forearm or both. Wrist and thumb movements will aggravate the symptoms

De Quervain’s tenosynovitis is a condition which affects the tendons attaching into the thumb. Tendons are rope like structures that attach muscle to bone. With any wrist, thumb or hand movement, the two tendons in your wrist and thumb will glide through the small tunnel that connects them to the base of the thumb. Repeating a particular motion day after day may irritate the sheath around the two tendons which can cause thickening and swelling that restricts their movement.

Other causes of de Quervain’s tenosynovitis:

  • Direct injury to your wrist or tendon; scar tissue can restrict movement of the tendons
  • Inflammatory arthritis, such as rheumatoid arthritis

Risk factors:

  • Age: Individuals between the age of 30 and 50 have a higher risk of developing de Quervain’s tenosynovitis
  • Sex: Affects females more than males
  • Pregnancy: The condition may be associated with pregnancy. Lifting your child repeatedly involves using your thumbs as leverage and may also be associated with the condition.
  • Repeated hand and wrist movements: can contribute to de Quervain’s tenosynovitis.

Physiotherapy is an effective way to manage the symptoms of De Quervain’s tenosynovitis. If you are struggling with symptoms from De Quervain’s tenosynovitis, get in touch with Physiotherapy Professionals Parramatta.