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Hot or Cold Pack?

Hot or Cold Pack?

When you are injured you may receive conflicting information on using heat or cold packs to reduce pain or swelling. Here is what you need to know:

  • Heat: If it’s stiff or tight
  • Cold: If it’s red, swollen and painful

Heat is used to increase blood flow to the area. The increased temperature soothes discomfort and increases flexibility by increasing circulation. The warmth can also reduce joint stiffness, pain, and muscle spasm; particularly useful in warming up stiff or scarred soft tissues before stretching or exercise.

How to use a hot pack?

There are two types of heat therapy: dry and moist. They are both achieve the same reults.

  • Dry heat: This is in the form of heating pads and dry heating packs
  • Moist heat: This is in the form of steamed towels, moist heating packs or hot baths

Use the heat therapy for no more than 20 minutes at a times. Be careful not to burn yourself and the temperature is ‘warm’ and not ‘hot.’ If the skin is red, give it some time to ‘air out’ before re applying the heat pack.

When not to use?

Be sure not to apply heat to an open wounds or burns. And definitely no heat if the area numb. Do not use it immediately after an acute injury

Cold pack

Cold temperatures reduced blood flow to a particular area, significantly reduce inflammation and swelling causing pain. It can temporarily reduce nerve activity, which can also relieve pain. Thus, cold packs are very effective at reducing swelling and numbing pain by constricting blood vessel.

How to use a cold pack

Generally it is acceptable to ice an injury over a period of 24 to 72 hours, applying cold packs for periods up to 20mins every 2 to 4 hours. When your skin starts to feel numb, it’s time to give your body a break from a cold pack.

When not to use?

Prolonged direct contact with cold can damage the skin and nerves so always make sure to wrap the cold pack in a towel.  Also, if the individual has an abnormality of the nerve, vascular disease or cold hypersensitivity it is best not to use cold packs.

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]

Our Physiotherapists are Medicare, NDIS, DVA and Work Cover approved, specializing in injury management and rehabilitation to get you back to full function.

Post Gym Workout Pain

Do you have pain after your Gym workout?

 

You may be experiencing Delayed-onset muscle soreness (DOMS).

DOMS are caused by muscle fibre tears (Don’t worry – that’s normal). This often occurs when you exercise for the first time, or when you exercise past what your muscles are used to. This can also occur after excessive or unaccustomed exercise. This results in an inflammatory response, swelling and pain impairing the normal function of the muscle.

The symptoms of DOMS develop 24 to 48 hours after exercising and is localised to the muscles leading to muscle tightness and tenderness. But the good news is once you start stretching and moving your muscles, they will start to feel less sore.

So what should you do to treat DOMS?

DOMS should be treated with active rest, and gentle stretches. You should avoid excessive muscle stretching and exercises while the muscle is coming out of the painful stage.

The good news is that DOMS gradually subside within one to three days. Slowly build-up the amount of exercise in your program and ensure you thoroughly cool down after your workout with stretches or cardio. However, if one of the following applies to you it is best to seek advice from our physiotherapists.

  • The pain is still present and not resolving more than 48 hours post-exercise.
    The pain came on during the exercise (not the day after) and was more sudden in onset.
    The pain is located in and around the joints and not just limited to muscles.
    There is swelling and discomfort in and around the joints.

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]

Our Physiotherapists are Medicare, NDIS, DVA and Work Cover approved, specializing in injury management and rehabilitation to get you back to full function.

Physio, Parramatta, Car, Accident, Physiotherapy, Insurance, CTP

Physiotherapy After A Car Accident – Parramatta

Physio, Parramatta, Car, Accident, Physiotherapy, Insurance, CTP

Were you recently involved in a motor vehicle accident near Parramatta?

You could have been the driver or the passenger and you may be suffering from ‘whiplash’. Whiplash is over stretching of soft tissues in the neck and upper back region.

Symptoms can be immediate and in some cases can develop days after the initial accident. Symptoms can include acute neck pain, tenderness over the neck muscles, neck and upper back stiffness, difficulty sleeping, difficulty working on a computer, uncomfortable to sit for a given time.

Why is it important to receive Physiotherapy after a car accident.

Physiotherapy can help reduce pain, improve strength, balance, mobility and overall fitness.

Early Physiotherapy intervention is important after a car accident and can assist by:

  • Reducing time off work
  • Promotes prompt recovery
  • Physiotherapy can provide reassurance, advice and education on symptom management
  • Advice on exercise and activity to best manage injury
  • Restore range of motion and strength to neck

What to expect when you visit a Physiotherapist

Visiting a Physiotherapist after a car accident is generally a pleasant experience. A physical assessment is carried out which involves checking joint range of movement and strength. Assessment findings are discussed with the patient to develop a suitable treatment plan to meet the individual’s goals.

What kind of treatments are there?

Common treatments after a car accident can include the following techniques, but of course it depends on the outcome of the physical assessment what treatment you will get:

  • Soft tissue massage
  • Manual therapy
  • Trigger point releases
  • Gentle joint mobilizations
  • Taping techniques
  • Education and advice
  • Posture management
  • Home exercises and stretches

Treatment time can vary from person to person depending on the severity of the car accident. Early diagnosis and treatment can be beneficial in reducing recovery time.

Are you covered for physiotherapy after a car accident?

Regardless of who caused the accident, physiotherapy may be covered under your CTP insurance. You can read in the table below what to do after an accident to see if you are covered for physiotherapy.

Physio, Parramatta, Car, Accident, Physiotherapy, Insurance, CTP

If you have had a car accident recently and require Physiotherapy treatment or if you want more information. Contact us today on 0479 080 800 or via email on [email protected]. You can also visit our website for further details.

Physio, Parramatta, Scan, Lower back

Do I need a scan for my lower back?

Physio, Parramatta, Scan, MRI, CT-scan, X-Ray, Back

Physio, Parramatta, Scan, Lower back

If you have ever experienced back pain in the past, either an acute episode or a long term issue, the question, ‘do I need a scan?‘ has probably crossed your mind. The answer is: PROBABLY NOT.

Contrary to popular belief, scans of the lower back, such as X-ray, CT or MRI, have been shown to have little to no correlation to an acute lower back pain. A study by Matsumoto (1) in 2013 found 78% of asymptomatic volunteers with an average age of 48 had some sort of disc derangement on imaging. This study suggests that disc bulges, protrusions and narrowing of the disc space can be a normal, age-related finding.

The current recommendations from CHOOSING WISELY (2) for scans of the lower back are to trial a period of treatment, combining hands on therapy and exercise over the course of a month or so to assess the progress of your back pain. If you are experiencing no change, progressive neurological change or a worsening of your symptoms, then your medical professional can guide you to what scan is most appropriate.

The majority of people who get a scan don’t need one in the acute setting and of those people, a large number of them will have a finding that is NOT relevant to their pain.

When should you wait to get a scan?

  • If you have woken up with a sore back
  • If you have developed a pain that comes on with movement and eases with rest
  • If you have no history of trauma
  • If you have mild numbness or tingles down the leg (with no other neurological sign

When do you ACTUALLY need a scan? (2)

In an acute setting:

  • If you are experiencing signs of spinal cord compression
  • If you have numbness and issues related to toileting
  • Progressive neurological deficit at multiple levels of the body
  • Weakness and un co-ordination of the arms and legs
  • A history of cancer and an acute onset of back pain (especially if it is not related to movement)
  • A history of significant trauma to the back, especially after a course of corticosteroids

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]

Our Physiotherapists are Medicare, NDIS, DVA and Work Cover approved, specialising in injury management and rehabilitation to get you back to full function.

Bone, strength, physiotherapy, parramatta

How to increase Your Bone Strength

Bone, strength, physiotherapy, Parramatta

In order to learn how to increase bone strength, we must first understand what our bones are. Bones are living tissues, and the body is constantly replacing old bone with new bone. As we get older, our bodies don’t replace new bone quick enough, which makes our bones weaker.

There are two important things that we should remember when it comes to increasing our bone strength.

1. Weight-bearing exercise
: 

Weight-bearing exercise simply means any kind of exercise that requires us to be on our feet. This means that sitting or lying down for long periods of time is not good for our bones.The less weight bearing exercise we do, the weaker our bones get. This is similar to what happens to astronauts when they come back from space. The strength of their bones is significantly lower and they can end up with osteoporosis, which basically means brittle bones.

2. Good nutrition
: 

When it comes to good nutrition there are two vital minerals we need to help build strong bones. They are Calcium and Vitamin D. One cannot go without the other. Basically without Vitamin D, our body will not absorb calcium well. And we need calcium to build strong bones. As a simple starting point, you can get calcium from milk and vitamin D from the sun, but it is always good to get your calcium and vitamin D levels checked by your local doctor.

3.Maintain a Stable, Healthy Weight:

Being too thin or too heavy can negatively affect bone health. Furthermore, maintaining a stable weight, rather than repeatedly losing and regaining it, can help preserve bone density.

Bone health is important for your life. However, having strong bones is something people tend to take for granted, as symptoms often don’t appear until bone loss is advanced. Fortunately, there are many nutrition and lifestyle habits that can help build and maintain strong bones. On this note… it’s never too early to start.

Do you need help to start? 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]

Our Physiotherapists are Medicare, NDIS, DVA and Work Cover approved, specializing in injury management and rehabilitation to get you back to full function.

Bone, strength, physiotherapy, parramatta

Stress, Treatment, Physio, Parramatta

How to reduce stress!

stress, treatment, physiotherapy, parramatta

What is stress?
Stress is the bodies response to environmental conditions. Work pressure, surgery, peak hour traffic, finances and relationships can all cause stress in the body. Stress can be described as feeling overwhelmed or worried. The body responds to stress by producing hormones: adrenaline and cortisol. Adrenalin increases; heart rate, force of muscle contraction and respiration. Whereas cortisol inhibits the body’s ability to digest food and lowers the immune system.

The effects of stress on the body

We summed the effects of stress up for you:

  • Impairs digestion and contributes to inflammation
  • Depletes beneficial bacteria in the large intestine
  • Weakens the immune system
  • Low mood/depression
  • Fatigue Anxiety

We will give you 5 tips to reduce stress

1.Diet
Improve digestion and reduce inflammation by feeding your brain healthy fats; and your microbiome fibre and fermented foods. A handful of nuts mixed through yoghurt will work a treat.

2.Exercise
Exercise and gentle stretching is shown to have multiple positive effects on the body, including the reduction of stress hormones adrenaline and cortisol. The Department of Health recommends 150-300 minutes of moderate physical activity or 75-150 minutes of vigorous activity each week. This could include walking to work from the train station, weight-based training or kicking the football.

3.Getting outdoors and reconnecting with nature
Studies have found that natural environments improve health and well-being by reducing feelings of stress. People with more access to the outdoors, for example parks, gardens or the ocean, experienced less stress compared to individuals without access or limited access. Stress reducing outdoor activities include hiking, gardening, walking along the beach and sports such as cricket.

4.Meditation
Meditation is commonly used for relaxation and stress reduction. As little as 10 minutes is shown to help control stress levels, decrease anxiety and improve cardiovascular health. Headspace makes meditation easy by offering free guided mediations online.

5.Relaxation
Slow deep regular breathing is a sign of relaxation. If you feel stressed, take a few minutes to try the following breathing technique:

  • Breathe in slowly and deeply, pushing your stomach out filling your diaphragm with air
  • Hold your breath briefly
  • Exhale slowly thinking “relax”
  • Repeat the entire sequence five to 10 times

Can you spare 10 minutes? What you can do RIGHT NOW to reduce your stress level –> Go for a walk, have a snack, turn on your Head space app or take some deep breaths. Got a little longer? Do them all and reap the calming and mood boosting benefits all day long!

Stress, Treatment, Physio, Parramatta

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]

Our Physiotherapists are Medicare, NDIS, DVA and Work Cover approved, specialising in injury management and rehabilitation to get you back to full function.

Work injury, physiotherapy, parramatta, workcover, work cover

Injured at work?

Parramatta, injury, work, workers compensation, work cover, physiotherapy

Getting injured at work is often unexpected and for most people, the first thing you feel is panic. Don’t.
We are here to help you!
Read on to find out what steps you should take after having a work injury and how Physiotherapy Professionals Parramatta can help you becoming pain free.

First step: Report the incident
Regardless of how minor the injury is, it needs to be reported to be reported to your manager.
In the report, be as thorough as you can, describing the events that led up to your injury as well as what happened immediately after.
This will give your employer and the medical and health practitioners that will be looking after you a better understanding of your nature of injury.

Second step: Book an appointment with your doctor
Once your manager or employer has been notified of the injury, you need see you GP.
Let your doctor know that you will be making a workers’ compensation claim, as there are certain forms that need to filled out by the doctor.
Your doctor will perform an assessment and report on the extent of your injuries and determine the likelihood of returning to your previous hours and capacity at work.

Third step: Physiotherapy
Before making your first appointment, you will need a claim number from Work Cover. Let us know that your claim number at the time of making an appointment. It is important for us to work with your doctor and case manager (from the insurance company) to ensure we are all on the same page to get you back to work. Also, don’t forget to bring scan results or doctor referral letters for us to read and understand your injury.

Let’s work together to achieve your goals
We will be working alongside you to help you get back to your previous work capacity and level of physical activity! We will develop a tailored and comprehensive treatment plan, just for you, so you can keep on track to achieving your health goals and returning to work.

Insurance cases can sometimes by a little tricky, but we are here to help you. For further information on how our team can help you after a workplace incident, contact Physiotherapy Professionals Parramatta today on 0479 080 800 or via email on [email protected] We are located 5 minutes walk from Parramatta station.

Work, injury, compensation, physiotherapy, parramatta

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]

Our Physiotherapists are Medicare, NDIS, DVA and Work Cover approved, specializing in injury management and rehabilitation to get you back to full function.

Physio, parramatta, cricket, injury, shoulder

Common Cricket injuries!

Parramatta, Physio, Cricket, Shoulder, Injury, Muscles

Shoulder pain is one of the most common injuries in cricket. In this article we talk about Rotator cuff injuries. We will explain what the rotator cuff is and how you can prevent these injuries or how we can help you after an injury. And most importantly assist you in achieving your best bowing or batting action!

What is the Rotator Cuff?

The rotator cuff are four muscles that stabilize the shoulder joint. For an optimal stabilisation and movement of the shoulder, you need all four muscle to be intact. The muscles are the teres minor, infraspinatus, supraspinatus and subscapularis.

Why are cricket players prone to shoulder injuries?

As we said before, the rotator cuff muscle are stabilizers. Injuries to these muscles happen due to imbalance between the four muscles. Each muscle has his own function. The teres minor and the infraspinatus both help with the external rotation of the arm, the supraspinatus helps with abduction of the arm, subscapularis helps with the internal rotation and the adduction.

In cricket the throwing action, the internal rotation, is very important. After releasing the ball there is a brake movement. During the throwing action the subscapularis and the teres major are in action but for the brake infraspinatus and the teres minor are in action. If these are weak there is too much force on the throwing muscles, and this can cause injuries. It’s not only during these moments that the rotator cuff muscles can get injured. A fall or other impacts can cause traumatic injuries as well.

What treatments are there after an injury?

What treatment you need depends on what kind of injury you have. If it’s an acute sprain or strain, it’s a good idea to ice to reduce the swelling and starting Physiotherapy to strengthen and keep the muscles flexible.  More chronic injuries can include stress fractures to the bone or a full tear of one of the muscles.

Physio, parramatta, cricket, injury, shoulder

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]

Our Physiotherapists are Medicare, NDIS, DVA and Work Cover approved, specializing in injury management and rehabilitation to get you back to full function.

Soccer injury stretches physio parramatta

Sick of soccer injuries? This will help you!

Parramatta, Physio, Soccer, Injury

If you are a soccer player you probably have been injured before. In soccer more injuries occur during games than training. The quick movements with a lot of force can cause sprains, strains, fractures or dislocations.

The most common body areas for soccer players to get injured are the ankle, knee shoulders, arms and head.

We summed up some safety tips for you.

Good preparation is important: always warm up, stretch and cool down.

  • Undertake training prior to competition to ensure readiness to play.
  • Undertake fitness programs to develop endurance, strength, balance, coordination and flexibility.
  • Gradually increase intensity and duration of training.
  • Good technique and practices will help prevent injury
  • Know the rules and play fairly.
  • Instruction on correct kicking, heading and tackling techniques must be available and reinforced.
  • Coaches should undertake regular re accreditation and education to ensure their knowledge is kept up-to-date.
  • Officials should enforce game rules.

See the photo’s below for some handy stretches to use during the warm up and cool down.

Soccer injury stretches physio parramatta

Soccer injury stretches physio parramatta

Soccer injury stretches physio parramatta
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] 
Our Physiotherapists are Medicare, NDIS, DVA and Work Cover approved, specialising in injury management and rehabilitation to get you back to full function.
Physio Parramatta fingers wrist hand

What can I do about my Wrist and Hand pain?

Hand pain injuries are common and can be successfully diagnosed and treated by a physiotherapist. To be able to diagnose the problem, it’s important to understand the hand and wrist. Our hand consist out of a lot of little bones (27), tendons, muscles and nerves.

Wrist and Hand pain symptoms.

The symptoms depends on the kind of injury, but some include:

  • Swelling and bruising.
  • Numbness
  • Tingling
  • Weakness
  • Or even stiffness in the wrist and fingers.

Wrist and Hand pain major causes.

  • Broken Wrist: If one of the wrist bones brakes, this can be caused by a fall of sudden impact with force on the wrist.
  • Carpal tunnel syndrome: is a painful disorder of the hand caused by pressure on your median nerve as it runs through the carpal tunnel of the wrist.
  • Finger sprains: A sprained finger occurs when the finger is bent in some way causing damage to the ligaments which connect bones together.
  • Arthritis: Everyday wear and tear damage your hand and wrist joints.
  • Bursitis: Bursa are small fluid-filled sacs that help cushion joints. When these become inflamed it is referred to as bursitis.
  • Ganglion cyst: This cause of wrist pain is due to fluid-filled soft tissue cysts that often develop on the wrist opposite the palm but will occur on the palmar aspect of the wrist. Smaller cysts often tend to hurt more than large cysts.

Wrist and Hand pain treatments.

With accurate assessment and early treatment, most hand injuries respond extremely quickly to physiotherapy allowing you to quickly resume pain-free and normal activities of daily living.

Physio Parramatta fingers wrist hand

 

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]

Our Physiotherapists are Medicare, NDIS, DVA and Work Cover approved, specializing in injury management and rehabilitation to get you back to full function.