Your Local Physio in Parramatta
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Common Sports Injuries in Parramatta

Common Sports Injuries in Parramatta

Sports injuries in Parramatta are more common than you would think. Thousands of people are diagnosed with a sporting injuries every single year. Rugby, Netball, Cricket, Soccer and Hockey seem to produce the most injuries. The sports that claim the most serious injuries include Boxing and Rock Climbing. Both men and women between the ages of 15 & 29 are almost 3 times as likely to experience an injury that requires medical attention.

Why So Many Injuries?

Common reason behind sports injury include over-training, overusing a particular part of the body, lack of warmup. Fast moving sports that require players to stop suddenly and/or quickly twist around are a common cause of strains and sprains on various parts of the body. Falling or receiving a direct hit to the body are also common causes of more serious injuries.

Common Sports Injuries

The most popular types of sports injuries include bruising, muscle sprains & strains, joint or ligament strains, fractures and dislocations. The areas of the body that are most often injured include the following:

1. Ankle Ankle sprains are very common. The outside ligaments are the areas of the ankle that are damaged most often as the foot is pushed past it’s normal range.

2. Knee Cartilage and ligament tears are common in sports where sudden change in direction or external force is required

3. Elbow Elbow injuries usually involve prolonged and repetitive use of our eblow and wrist joints. Which can result in the development of over use injuries such as tennis elbow or golfer’s elbow.

4. Shoulder Tears to the rotator cuff or shoulder dislocations can occur in the shoulders due to a various reasons.

5. Hamstring This type of injury occurs when the hamstring is over-stretched, resulting in tears to the muscle fibers. Commonly seen in sports which require constant running and sprinting or sudden change in direction

6. Calf Strain Just like most other muscle strains, calf strain occurs when muscles are over-stretched, which can lead to tears in the muscle.

7. Shin Injury or pain in the shin area can be cause due to various pre disposigin factors. Such as worn out or incorrect foot wear, tight calf muscles or flat feet.

Physiotherapy

If you have had a sports injury in Parramatta, seeing a physiotherapist is one of the best ways to get in treated. The best time to see a physiotherapist is during the first 48-72 hours after the injury. Until then be sure to treat your injury using the RICE principles – Rest, Ice, Compression and Elevation.

Contact us today on 02 8006 9111 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.

 

The Truth About Sitting

The Truth About Sitting

Breaking up prolonged sitting is important – even small breaks from sitting postures are good for health. We as a society sit for increasing periods of time, often more than we spend sleeping. Kids sit at school, adults sit at work, we sit in our cars to drive everywhere we need to go, then after a long day we commonly get home and continue the sitting regiment at the computer, or on the couch in front of the television.

It is a tough cycle to break because with the ever-developing technology, a lot of our jobs and lifestyles essentially require us to sit for long periods of time. Our bodies aren’t built for this and it’s starting to take its toll on our health.  Anyone sitting more than 6 hours per day is at a heightened risk of developing health problems.

Symptoms related to sitting

  • Postural issues
  • Neck and back pain
  • Obesity
  • Cardiovascular disease
  • High blood pressure
  • Diabetes
  • Weaker bones

Fortunately, there are ways to adjust our lifestyle and lessen the effects of sitting all day.

Tips to reduce sitting

  • Stand while talking on the phone or eating lunch.
  • Stand twice every hour to have a stretch or a walk on the spot.
  • Take a walk in your lunch break rather than eating your lunch at your desk.
  • Go and talk to your colleagues rather than emailing across the office.

At Physiotherapy Professionals Parramatta we are able to help you with musculoskeletal aches and pains that develop as one of the many health consequences from extended sitting.  We can also help with stretching, exercise programs and offer advice and treatment on better posture. Check out our website for information.

Contact us today on 02 8006 9111 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.

 

Bulk Billed Physiotherapy Parramatta

Bulk Billed Physiotherapy

You may qualify for up to 5x sessions of Physiotherapy through Medicare.  Speak to your GP for more information and see if you qualify.  We bulk bill these services so that there is no out of pocket cost for you.

Click here for more details on the Medicare EPC program.
Eligible patients can claim a maximum of five allied health services per calendar year.

Contact us today on 02 8006 9111 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.

 

Swimming Shoulder Pain

Swimming: Shoulder Pain

Incorrect swimming techniques can often lead to shoulder pain. Onset of pain can be acute depending on how much swimming you have done – or it may develop over a while. The types of problems we see are generally injuries that can occur for a number of reasons, typically they include:

  • Weakness in the rotator cuff muscles
  • Weakness in shoulder stability muscles
  • Stiffness in the shoulder, upper back and neck
  • Poor swimming technique
  • Training error – too much, too soon

The Physiotherapists at Physiotherapy Professionals Parramatta are experienced in identifying the causes of the problem and providing treatment to help get you back in the pool.

Treatment

  1. Reduce inflammation – Rest from activity, Ice the area if it is possible.  Your physio can guide you on the appropriate exercises to do during this early stage of recovery
  2. Restore mobility of your shoulder, neck and back – Your Physiotherapist can help with muscle release and joint mobilisation to improve your mobility
  3. Rotator cuff strengthening – Your Physiotherapist will provide you with appropriate exercises to help restore the stabilising muscles of your shoulder and scapula.

It is important to note that people progress at different rates back to swimming. How long it takes with depend on the level of tissue damage that has occurred and the underlying causes of the problem. So whether it is a long standing niggle or a new pain, contact your Physiotherapist.

Contact us today on 02 8006 9111 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.

 

A pain in the neck

A pain in the neck…

Neck pain is extremely common but thankfully in most cases it is not serious and a full recovery can be made. Read on to find out more about neck pain management

Causes of neck pain

  1. Injury- such as a sporting injury or a motor vehicle accident
  2. Mechanical- extra and prolonged stress is put on neck muscles, joints or nerves, causing pain. This can be due to…
    -Poor posture-Poor working environment-Sleeping awkwardly-Worry and stress
  3. Degenerative changes
    This is “wear and tear” of the joints and discs in the neck and can be a result of previous trauma or just part of the normal ageing process. Notice how we get shorter as we age? This is because from around our mid 20’s our discs in the entire spine begin to dehydrate and lose height (Discs are the shock absorbers between each vertebrae in the spine). In some people this can cause pain, either due to the disc itself or the extra pressure put on the nerves and joints as a result of loss of disc height. Others (the lucky ones!) can go through life without any significant pain despite having degenerative changes.

Location and type of pain

The pain experienced can vary greatly in intensity and nature (burning, aching, stabbing, etc). Whilst you will generally feel pain locally in the neck, it may spread to the shoulder blades, into the head, to the shoulder and occasionally further down the arm.

Other possible symptoms include pins and needles and/ or numbness in the arm or hand. You might even notice weakness of muscles supplied by the nerve affected.

Management and prevention of neck pain

  • Keep your neck moving gently
  • Take pain relief (as guided by your GP or pharmacist)
  • Always be aware of your posture and positions you work in
  • Take regular breaks from prolonged activity and sustained positions
  • Ask for a work station assessment
  • Try to reduce your stress levels
  • Use heat to help reduce muscle tension
  • Sleep with a supportive pillow
  • Lead an active lifestyle

If you have a sustained period of neck pain that does not seem to be going away early intervention is best to prevent long term problems and ensure you are doing the right things to help manage your pain.

For help with exercises, posture, manual treatment for joints and muscles, and further advice and education, make an appointment with Physiotherapy Professionals Parramatta.

Also check out this article on yoga exercises for neck pain by Positive Health Wellness: https://www.positivehealthwellness.com/pain-relief/9-yoga-exercises-neck-pain-treatment/

Contact us today on 02 8006 9111 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.

 

Physiotherapy Injury Management Tips

Tips for after injury

If you have sustained a soft tissue injury, while playing sports or otherwise, we recommend you use the RICE method – Rest, Ice, Compression and Elevation to aid your recovery. Read on to find out more about Physiotherapy injury management tips:

  • Rest is a key component to the body’s healing process, without it the injured area could become inflamed, more painful, or you could risk further injury
  • Ice reduces inflammation and pain. To protect your skin we recommend that the ice be placed within a towel before wrapping around the injured area
  • Compression helps reduce swelling and pain
  • Elevation also helps reduce swelling by reducing blood flow to the affected area

Once you’ve followed RICE, as above, please give us a call or visit our website and find out how Physiotherapy can help you.

Contact us today on 02 8006 9111 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.

 

Shin Pain

Are you suffering from pain at the front of your lower leg?

Shin splint is the name given to a condition which causes pain in the lower leg, which is caused due to excessive physical activity or inflammation.

Shin splints is a general term for pain in the shin rather than a specific diagnosis. It is sometimes called medial tibial stress syndrome and is one of the most common problems in the lower leg in people who run, jump, exercise or play sports.

Typically shin splint pain is felt more over the inner part of your shin. It is important that you see a Physiotherapist if you are experiencing pain in this area with exercise. Getting the correct diagnosis, and seeing someone who can identify the actual causes of the pain will influence greatly the correct treatment and the overall outcome.

The causes of shin pain are varied and specific to each individual. Accordingly, the rehabilitation plan also needs to be specific to you. Unlike other injuries, it is important that the cause of the symptoms are treated. Or else your pain will return quickly and severely interrupt your training.

What are the symptoms of shin splints?

The main symptom is pain in the shin area. The pain tends to be in the middle and lower shin and on the medial (inner) half. Pain first comes on after running or exercising. However, over time, the pain can come on during running or exercising. If severe, it may also come on when climbing stairs.

What causes shin splints?

The exact cause of shin splints is not known. They are considered as an overuse injury and typically affects runners. There are certain things that have been suggested that may make shin splints more likely.

  • A sudden increase in training frequency or intensity.
  • Hard running surfaces (particularly a sudden change from soft to hard surfaces).
  • Incline running
  • Worn out shoes
  • Tightness or weakness problems with muscles in the lower leg.
  • Weakness of abdominal and/ or hip (gluteal) muscles.
  • Foot position- this can include over-pronation of the foot, thereby stressing the shin muscles.

One, or a combination of these factors can lead to shin splints. Experts differ in their opinion as to exactly what is happening to cause the pain associated with shin splints but basically it is an inflammation and irritation of the tibia (the larger of the shin bones) and the muscles that attach to it.

What else could cause pain ?

Stress fractures of the tibia (one of the two bones in the leg below the knee) can also cause shin splint-type pain. A stress fracture is a type of incomplete fracture in a bone. Stress fractures tend to occur as a result of overuse and left untreated shin splints can lead to stress fracture. In some cases untreated stress fractures can lead to an actual fracture of the tibia.

What is the treatment?

The key to treating shin splints is the correct identification of the primary causes and “fixing” them. This can often involve a biomechanical assessment (also known as a muscle balance assessment) to identify areas of tightness and or weakness, which are leading to you over loading your lower leg when running. If you only treat the symptoms (the pain) and these areas of tightness and weakness are not identified and corrected with a tailored rehab programme your pain will soon return.

Management protocol

Rest. This may mean avoiding any activity, such as running, that may have led to the shin splints. It may not mean stopping running altogether. For example, it may mean changing the surface you are running on or it may mean doing less running sessions and cross training (swimming, cycling, rowing, boxing) other sessions. This depends on many variables and you (your coach) and your Physiotherapist are the best people to sit down and make a plan for this

Ice. Applying ice to your shin and raising your leg after activity may also help to relieve pain from shin splints. The cold from the ice is thought to reduce blood flow to the inflamed area. This may limit pain and inflammation. Apply for 15-20 minutes and then re-apply every two hours.

Massage. Massage can relax the muscles which have become tight due to overuse to help settle down the pain associated with shin splints. This is important but as stressed many times if the cause of the tightness is not identified and “fixed” the pain will return sooner or later.

Painkillers such as paracetamol are useful to ease pain. They should not be used to mask pain so that you can continue to run. It is best to take these regularly initially. Anti-inflammatory painkillers are an alternative. There are many types and brands. They relieve pain and may also limit inflammation and swelling. Side effects sometimes occur with anti-inflammatory painkillers. Stomach pain, and bleeding from the stomach are the most serious. Some people with asthma, high blood pressure, kidney failure, and heart failure may not be able to take anti-inflammatory painkillers so you should see your Doctor first

What is the prognosis (outlook)?

With the correct intervention you can fully recover from shin splints. However, the chances are that they will recur if you do not look at the underlying cause of your shin splints.

Can shin splints be prevented?

Studies and trials have found that no single prevention method has been found to be consistently effective in preventing shin splints. This is not surprising considering the multi-factorial nature of the problem and that the causes are very much individual specific.

If you are serious about your running or starting up running then it is advisable to see a Physiotherapist. They can identify potential problem areas before they become an issue and help you structure your training to help progressively load your muscles, hence avoiding the problem. Similarly, if you have early signs of shin splints immediate intervention is the best option. Don’t delay seeking professional help at Physiotherapy Professionals Parramatta because if you wait until the pain is severe it is likely you will spend a lot of time resting to allow inflammation to settle.

Contact us today on 02 8006 9111 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.

Tips for getting the most out of physiotherapy

Tips for getting the most out of Physiotherapy

Physiotherapy appointment Parramatta. To ensure that you get the greatest benefits from your physiotherapy visit, we recommend that you:

  • See your Physiotherapist early
  • Set a goal of what you hope to achieve
  • Ask questions
  • Follow your Physiotherapist’s advice
  • Carry out the exercises as instructed
  • Take an active role in your recovery, so you learn to self-manage your injury

Please contact us with any questions about getting the most out of your Physiotherapy visit.

Contact us today on 02 8006 9111 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.

 

Tips for the workplace

Tips for the workplace

Here are some Physio workplace tips to help you keep you fit and healthy at work:

  • When you take a break—take a proper one! Don’t surf the web or start using your phone.
  • Every couple of hours get up, take a short walk and stretch your legs.
  • Take periodic ‘mini-breaks’ at your desk every twenty minutes or so – do some stretches to loosen your shoulder and neck muscles and shift position.
  • If you work in an open plan office and need to speak to one of your colleagues, get up and walk over to their desk

    Watch your posture:

    • Sit close to your work station
    • Keep the keyboard at a level that doesn’t require much reaching and isn’t too high or too low
    • Keep your monitor at eye level
    • Sit with your legs flexed at 90-degree angle with your feet resting comfortably

Physiotherapy can give you advice on:

  • Lifting
  • Workstation setup
  • Manual handling
  • Keep fit for work advice
  • Advice tailored to your workplace needs

Contact us today for more information!

Contact us today on 02 8006 9111 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.

 

First time visiting a Physiotherapist

Never been to a Physiotherapist before?

Fear not, read on to find out how a Physiotherapy session is usually structured. Chances are you know someone who goes to Physiotherapist or you were asked by someone to visit a Physiotherapist because you’ve got pain!

How can Physiotherapy help?

  • You’ve got pain and you want it gone
  • You’ve got an on going issue which you thought was getting better, but it keeps coming back
  • You want advice on how to manage and prevent the issue from coming back

Physiotherapy Professionals Parramatta are experts in dealing with:

  • Spinal related pain
  • Orthopedic conditions
  • Rehabilitation post surgery
  • Sports injuries
  • And many more!

Initial Assessment

  • Subjective assessment: Informal chat between you and us so we can try and figure out what happened and determine what injury you have sustained.
  • Objective assessment: Physically going through movements and tests to reproduce your symptoms
  • It is not always possible to reproduce your symptoms in a clinic setting, but we can still get a good idea of what injury you have sustained
  • Treatment plan: Educate you about what your injury is, how it happens and how to prevent it in the future
  • Treatment – applying various techniques to make you feel better
  • Home exercise program

Call us today to book an appointment!

 

Contact us today on 02 8006 9111 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.