Your Local Physio in Parramatta
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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, compensation, physiotherapy, parramatta

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 02 8006 9111 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.

 

Elbow pain physio parramatta

Why does my Elbow hurts?

Elbow, pain, physio, parramatta

Overuse or repeated pressure on the tendons near the elbow joint can overload these tissues, particularly where the tendon anchors to the bone. If overload occurs, it can cause pain around the elbow, particularly when using the wrist and hand.

The elbow joint consist out of 3 bones: The distal end of the humerus in the upper arm and both proximal ends of the ulna and the radius in the forearm. Different muscles and ligaments are attached to these bones and these are creating the movement in your elbow.

Elbow pain symptoms.

Some of the symptoms of elbow pain include:

  • dull ache when at rest.
  • pain when making a fist (golfer’s elbow).
  • pain when opening the fingers (tennis elbow).
  • soreness around the affected elbow bump.
  • weak grip.
  • difficulties and pain when trying to grasp objects, especially with the arm stretched out.

Elbow pain major causes.

While overuse injuries such as tennis and golfer’s elbow are common causes of elbow pain, other conditions can include:

  • Radio humeral bursitis: The bursae are small sacs filled with fluid that lubricate the bones of the joint to move smoothly. Bursitis is an inflammation of the bursae.    Repetitive use, frequent pressure or an injury could cause this.
  • Osteoarthritis: a split or break of the cartilages can cause inflammation and pain.
  • Referred pain: If there is an injury close to the spine that irritated the nerves servicing the arm, these can cause referred pain in the elbow.
  • Impingement: The main nerve in the arm is the radial nerve. This nerve can be pinched by vertebrae or the elbow joint and that can cause pain.
  • Fracture: An injury like falling can cause a break in one of the elbow bones. But even a muscle can cause a break in the bones. In an avulsion fracture, a powerful muscle contraction can wrench the tendon free that’s attached to the bone and pull a piece off.

Elbow pain treatments.

If you are suffer from elbow pain, you can visit a Physiotherapist so he can assess what your problem is and set up a treatment. The treatment may include:

  • exercises prescribed by your physiotherapist to gradually strengthen the tendons.
  • soft tissue massage.
  • ice massage.
  • acupuncture
  • taping or bracing your elbow.
  • anti-inflammatory and pain-relieving medication can help you cope with the pain, but do not improve long-term outcomes.
  • surgery – in severe cases, and if pain has not resolved within 12 months.

Elbow pain 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, specializing in injury management and rehabilitation to get you back to full function.

Suffering from ankle / foot pain? Physio Parramatta

What to do after an ankle sprain

Foot and Ankle pain are very common complains seen by Physiotherapists in Parramatta.

The ankle is one of the most commonly injured joint after the knee. The foot and ankle joints are most commonly seen injured in games such as rugby, soccer, netball, cricket and basketball. Or any sport which requires sudden change in direction.

Other reasons for foot and ankle issues can include the use of inappropriate footwear, sudden change in exercise levels or the type of exercise.

Foot and Ankle pain symptoms.

  • Sudden onset of ankle pain.
  • Can be localized sharp pain.
  • Dull ache in the foot region.
  • Can be constant pain or intermittent pain.
  • Pain with weight bearing.
  • Pain which develops after a while of weight bearing.

Ankle sprains symptoms.

  • Rolling the ankle while playing sports or walking.
  • Hearing a pop or a crack.
  • Localized swelling & tenderness.
  • Bruising
  • Inability to walk normally due to pain.

Foot pain major causes.

  • Plantar Fasciitis: You will feel the pain in the heel and the arch of the foot. The pain during the day is at his worst in the morning when you get out of bed. During the day it normally lessen a bit, but it’s still there.
  • Impingement: If you feel a shooting, tingling or burning sensation in the inner side and sometimes even in the calf. This may be caused by a pinched or trapped nerve.
  • Bunion: A lump found below the big toe joint, this can be very painful and sometimes it get swollen and red.
  • Tendonitis: An inflammation of one of the tendons.
  • Fracture: A fracture of one of the little foot bones. A fracture in the foot normally heals on its own, with advise and treatments from the Physiotherapist it could speed up the process.

Ankle pain major causes.

  • Ankle sprains: A stretch or tear in the ligament that hold your ankle bones and joints together. This typically happens when you accidentally twist or turn your          ankle in an awkward way.
  • Fracture: An ankle fracture occurs when there is a break in one or more of the bones. All suspected fractures need to be accurately diagnosed and professionally managed by your health professional to avoid long-term foot and ankle issues.
  • Tendinopathy: Your muscles or tendons can become injured or inflamed as a result of overuse or trauma. The inflammation is called tendinitis. They can also tear,  completely rupture, or sub lux out of place.
  • Arthritis: Your ankle pain and dysfunction can also be caused by degenerative conditions such as ankle osteoarthritis. While arthritis is normally a chronic deterioration of your ankle joint, it is important to slow the progression of ankle arthritis.

Foot and Ankle pain treatments.

Physiotherapists are trained specialists when it comes to assessing and treating foot and ankle pain. Physiotherapists will conduct an individualized assessment to find out the exact cause of your symptoms before treatment is commenced.

Treatment can include:

  • A thorough examination & accurate diagnosis of your injury.
  • Anti-inflammatory advice.
  • Range of motion exercises.
  • Strength work.
  • Proprioceptive exercises.
  • Strapping – if required.

Suffering from ankle / foot pain? 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, specializing in injury management and rehabilitation to get you back to full function.

Quick back stretches Physio Parramatta

Office Workers! Get rid of back stiffness!

Stiffness, back pain, physio, parramatta

Do you wake up with back stiffness?

Do you feel like the whole back is stiff after a long drive?

Do you feel uncomfortable sitting in the office all day?

Between  80–90% of people suffer from lower back pain in some form at some point in their lives. So.. you’re not the only one. And yes there is definitely a treatment for your problem.

Most of the back problems start because of our lifestyle, inactivity, jobs or your long term posture. Because we get so used to this lifestyle, it’s hard to change it on your own. Don’t worry. We are here to help you.

Why don’t you start by doing some these very simple easy and time efficient stretches that will help you to decrease the stiffness in your back?

Do these stretches regularly once or twice a day and let us know how you go. We are only a phone call away if you need any assistance. Quick back stretches Physio Parramatta

Quick back 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, specializing in injury management and rehabilitation to get you back to full function.

Quick office stretches Parramatta

Office workers pay attention!

Office workers, neck pain, parramatta, physio

Are you an office worker? And do you spend a lot of time behind a screen?

One of the biggest contributing factors in chronic neck pain is that we spend hours sitting and working on our computers. Which over time causes neck stiffness and pain.

The most common symptoms of neck pain can include:

  • Stiffness
  • Sharp pain, localized to one area
  • Tenderness
  • Shooting pain in the shoulders, arms or finger
  • If it spread to the head it can cause headaches as well

If you suffer from one or more of these symptoms, try these simple stretches anytime and everywhere. You’ll feel instant relief of the symptoms.

Quick office stretches Parramatta

Quick office stretches 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.