exercise Archives

What is your core and why is it so important – a physiotherapists view?!

November 25, 2019 by Lyndsey Henderson Leave a Comment

There is a lot of discussion going on around your “core” these days. Often you will hear physiotherapists talking about core strength in relation to injuries. This may include lower back pain, hip pain, and pain associated with spinal or joint degeneration. This raises one very important question: What exactly is your core and how does it work?

What is your core?

When you hear a physiotherapist talking about your core, they are generally referring to a group of muscles in your pelvis, abdomen, lower back, and hips. These are the muscles that surround your trunk and pelvis. They help to create a stable base to support us when we move throughout the day. Core muscles are often ignored by many people, sometimes even by those who regularly exercise. A properly functioning core is essential to maintaining a strong and healthy body as you age or as you exercise.

What does your core do?

Your core’s primary function it to create support for your spine and trunk. It needs to provide a strong and reliable base on top of which you are able to move the rest of your body in a variety of ways as you live your life. Maintaining and training your core is essential to improve the longevity of the joints throughout your body and to remain injury free as you age.

Your core typically functions as one unit with all muscles contracting and relaxing in relation to each other. This allows your core to constantly adapt to your body’s position in space and allow for successful and efficient movement such as walking, squatting, reaching, bending, or lifting!

Why is your core important?

Having a strong core makes it easier for you to do a variety of activities. Your core supports your body as you do things such as walk, squat, run, and swing a golf club. But also functional activities like reaching to the top shelf and bending down to tie your shoes. Strong core muscles are important for athletes in most sports, as weak core muscles lead to more fatigue and injuries.

Weak core muscles can also leave you susceptible to poor posture, acute and chronic lower back pain and muscle injuries. Strengthening core muscles is shown to help improve a variety of lower back pain.

Core exercises can help you reach your fitness goals and are integral for most rehab protocols!

Aerobic exercise and muscular fitness are the primary elements of most fitness programs. But to have a well-rounded fitness program, it would be a good idea to consider including core exercises as well.

Whether you’re a novice taking the first steps toward fitness or a committed fitness fanatic hoping to optimize your results, a well-rounded fitness program that includes core exercise is the best way to reach your fitness goals.

Talk with almost any physiotherapist, and they will tell you that having a strong core will also help to prevent a variety of injuries. Core strengthening is one of the tools utilised by many physiotherapists to treat and prevent lower back pain. However, it is also used in rehabilitation for patients with degenerative conditions like Multiple Sclerosis and MND.

Your core is used for almost every movement that you make as a human. Always remember how vital this part of your body truely is when you design and implement a fitness program! Are you ready to start strengthening your core? Don’t wait, talk to your physiotherapist today to learn more about the many way that core strengthening can benefit you!

Written by Hayley Wright

What are the benefits of walking and how to start your own program!

October 9, 2019 by Lyndsey Henderson Leave a Comment

Over the past several decades a poor approach of waiting until there’s a problem with our bodies before doing something has taken hold in society.

If, however, we work on tackling the root issue, we will see a broad improvement in all aspects of our health. We will also decrease the burden on the healthcare system! This method of tackling problems before they arise is called “preventative health.”

This article is geared at discussing one of the simplest and most effective ways of getting started with your own preventative health: walking.

Finding a nice location for your walk is recommended!

Is walking good for you?

The benefits of regular exercise and walking have been proven and documented over and over again within healthcare research. If you have ever wondered if walking promotes good health, here are some things to consider:

Walking is a great way to improve your cardiovascular fitness, as well as maintain strength and mobility in your joints.
A regular walking program can help to relieve pain associated with many common conditions such:
- Osteoarthritis
- Lower back and neck pain
- Hip pain
Walking burns calories and helps us maintain a healthy weight. This decreases our risk of developing a variety of common diseases such as:
- Type II Diabetes
- Asthma
- Heart Disease
- Some forms of cancer
Walking is a “load bearing” activity, and therefore helps to strengthen our bones and joints. It can help prevent the onset of osteoporosis.
Walking is excellent for your mental health
- It encourages the release of endorphins in our bodies. These endorphins help to make us feel sharper, happier and more full of vitality. This offers us a natural resistance to many forms of depression and poor mental health.
Walking has also been shown to decrease our risk for developing dementia. A condition that affects approximately 1 in 14 people over the age of 65.
Walking can be a social event, something that can be enjoyed with friends and family!

How can I begin my own walking program?

You may be asking yourself “how do I get started?” It can be as simple as heading outdoors and starting to walk. Before you begin here are a few tips that will help you design a walking program, have more fun, and ensure success:

Consult your Physiotherapist or GP:
1. It’s very important to get medical advice to determine safe limits for exercise and activity, especially if you have not been very active in quite a while.
2. Discussing your health and past medical history with your Physiotherapist or GP will ensure that your walking program is safe.
Set some Goals!!
1. You should start setting yourself realistic and achievable goals over a time period of weeks and even months
2. This is a great way to make sure that your walking program is a success! It will help you stick with it in the long-run, always working towards your next goal!
3. Remember not to push yourself too hard at the start. Gradually increase the duration or distance that you plan on walking as your fitness levels rises
Find a friend to share the walk with!
1. Walking improves your mental well-being just as it improves your physical health. Sharing the walk with a friend, family member, or walking group helps to maximise the mental benefits of walking. It adds an extra level of satisfaction to the activity!

If you are considering starting a regular walking or exercise program, make sure to consult your GP and call us at My Mobile Physio today! We take pride in guiding your first steps towards preventative healthcare – https://mymobilephysio.com.au/our-services/

Patellofemoral Pain Syndrome

May 16, 2019 by Domenic Simeoni Leave a Comment

Patellofemoral pain syndrome is a general term we use to describe the symptoms of pain or swelling at the front of your knee. This condition typically presents with a gradual onset of symptoms usually located on the front of your knee. It eventually results in increasing pain, limited range of movement of your knee, and decreased ability to walk, do stairs, and kneel.

You may hear Patellofemoral syndrome called “runner’s knee”. This is because it is common in people who frequently run or participate in fast moving sporting activities. This does not mean that only athletes can develop patellofemoral syndrome however. In fact quite the opposite is true as this condition is commonly a side effect to the performance of regular daily activities. Even activities like walking or negotiating stairs can lead to a painful knee.

What causes Patellofemoral Pain Syndrome?

Patellofemoral pain syndrome is typically considered to be an “overuse injury.” This means that the development of this condition can be traced back to the performance of highly repetitive activities . These include prolonged walking, going up or down stairs, running, and cycling. Basically any vigorous physical activity in which you repeatedly bend and straighten your knee. In addition to this, a Physiotherapist will be able to identify strength and mobility deficits or imbalances in your hip and knee. These deficits and imbalances can lead to the development of this condition.

Poor kneecap alignment is another factor that can lead to the development of patellofemoral pain syndrome. If you could have a look at how your kneecap works, you would see that it actually sits in a perfectly shaped groove. The groove is formed at the bottom of your femur, or thigh bone. In a perfect world, your kneecap would lie perfectly in that groove, and slide or glide without friction as you bend and straighten your knee.

What are the symptoms of Patellofemoral pain syndrome?

The most common symptom of patellofemoral pain syndrome is dull, aching pain. This can become quite severe if not addressed. This pain is located at the front of the knee (along the front, or on the sides of your knee cap). It is often accompanied by an area of swelling or inflammation.

Symptoms include:

Pain at the front of your knee with activities that involve repetitive bending of your knee:
- Walking
- Going up or down stairs
- Running
- Cycling
- Jumping.
Pain following periods of prolonged sitting with your knees bent.
Limited and painful range of movement of your knee
- Unable to bend or straighten your knee fully without discomfort.

How Patellofemoral Pain Syndrome is treated

There are many methods that can be used to treat patellofemoral pain syndrome. It is recommended to try a course of conservative treatment before choosing any invasive or surgical options.

In order to successfully treat patellofemoral pain syndrome, a Physiotherapist will need to perform a full assessment of your knee. This will also involve a look at the strength and mobility of your hips and ankles. This allows the physio to gain further insight into any strength or mobility imbalances that may be present.

The Physiotherapist may also want to have a look at your walking or running mechanics. Again, to identify any improper movement that is present during these functional activities.

Once the physiotherapist has a good understanding of your individual impairments, they can set you up with a treatment program. They will likely prescribe a series of strengthening and mobility exercises for your hips, knees, and ankles. The aim being to correct any underlying issues they have uncovered!

Are you currently experiencing knee pain, and think you may be suffering from patellofemoral pain syndrome? I have only one suggestion! Call your physiotherapist! Getting an assessment performed as soon as possible can make all the difference in getting you back to a pain free life!

Osteoarthritis – Part 2

May 2, 2019 by Domenic Simeoni Leave a Comment

What Are the Stages of Osteoarthritis?

In general, Osteoarthritis can be classified into 4 main stages.

Stage 1:

A joint with stage 1 Osteoarthritis will have very minor “wear and tear” in the affected joint. Zero to minimal inflammation will be present in this stage, and typically any pain experienced will be very mild and dissipate quickly.

Cartilage in the affected joint will begin to show signs of degeneration, and begin to lose its “smooth” appearance.
Minimal discomfort felt in affected joint.
Minimal inflammation present in affected joint.

Stage 2:

A joint with stage 2 Osteoarthritis will have “mild” wear and tear in the affected joint. This means that the cartilage that lines your joint will be showing signs of degeneration, specifically on an X-ray. At this stage, there is still a good amount of space between each bone in the joint, allowing for proper range of movement. Due to the mild degeneration of the cartilage that lines your bones, inflammation and pain may be present with movement or use of that joint.

Stage 2 is typically where people begin to first notice consistent symptoms:

Pain after a long day of walking or running.
Stiffness in the joint when it’s not used for several hours.
Tenderness when pressing on the joint.

Stage 3:

A joint with stage 3 Osteoarthritis will have “moderate” degeneration of the cartilage. This is in addition to a noticeable decrease in the space between the bones of the joint. This results in an increased frequency and severity of pain and discomfort with the performance of daily tasks, or when using that joint.

Symptoms such as marked joint stiffness after sitting for long periods of time or when waking up in the morning will be present. Due to the increasing degeneration of the joint surface, inflammation will be present after extended periods of activity.

Stage 4:

A joint with stage 4 Osteoarthritis will have “severe” degeneration of the cartilage. This will result in a large loss of space between the bones that make up that joint. Individuals with stage 4 Osteoarthritis experience great pain and discomfort when they use the affected joint. This is because the joint space between bones has been severely reduced. The cartilage that once lined the surfaces of the bones is almost completely gone.

Symptoms of stage 4 may include:

Severe decrease in the range of motion of the affected joint.
Consistent and severe pain with daily tasks that use the arthritic joint.
Constant inflammation and swelling present within and around the affected joint.

Can OA be Treated?

You may be asking yourself at this point: What can I do to treat Osteoarthritis?

In a perfect world, the initial treatment for Osteoarthritis is prevention. Recognising the early signs of Osteoarthritis can help you to design a strategy to limit the further degeneration of your affected joints. This is done by implementing an individualised strengthening, flexibility, and mobility exercise regimen. This is best prescribed to you following a complete assessment by a physiotherapist!

Unfortunately, we don’t always catch the signs and symptoms of Osteoarthritis in the early stages. Many times individuals recognise that there is a problem only when they begin to have frequent and increasing symptoms of pain.

Even though there is no true “cure” for Osteoarthritis, there is still hope at this stage and it is possible to improve your symptoms. In order to do so, you must commit to working closely with your physiotherapist. It is also recommended to consult with your GP at this stage in order to review any medications that may be beneficial.

What to do next?

If you think you are experiencing the symptoms of Osteoarthritis, scheduling an early assessment with a physiotherapist is the next step. This will help to identify specific areas of weakness and mobility loss that can be addressed with a wide range of treatments techniques. These will include strengthening, flexibility, mobility, and endurance exercises, and manual techniques.

Do not hesitate to schedule your assessment today, you will thank yourself in the long run!!!

Osteoarthritis – Part 1

April 25, 2019 by Domenic Simeoni Leave a Comment

What is it? What can be done?

Osteoarthritis is simply defined as the wearing down of the bone surfaces that make up a joint. Every joint in your body is comprised of at least 2 bones that slide and glide across each other. This gives you the ability to move and bend your body through space.

If you were to open up one of your joints to have a look inside, you would notice that each bone in that joint is lined with a substance called cartilage. This lining of cartilage in your joint allows for easy and friction free movement of your joint. Cartilage lining each bone will naturally wear down over time with repeated use of your joint. Eventually it will begin to lose its originally “smooth surface“. This process is know as joint degeneration. As it continues, swelling can be produced in the joint due to the rougher surfaces of your bones “rubbing” together as they move. This process will eventually result in a loss of range of motion, as well as pain, stiffness and continued inflammation.

Where Does Osteoarthritis Occur?

Osteoarthritis can occur in any joint of your body. However it is frequently seen in the weight bearing (or load bearing) joints of your body such as your knees, hips and throughout your spine. Osteoarthritis also frequently occurs in the small joints of the hands and in your shoulders. This is due to to the high frequency we use our hands and arms to accomplish tasks throughout each day.

All the joints in your body are susceptible to developing Osteoarthritis. For this reason it is very important to recognise the symptoms of Osteoarthritis early, and form a plan of attack! We want to address this issue before it becomes a much bigger problem!

What are the Symptoms of Osteoarthritis?

The symptoms of Osteoarthritis typically vary from person to person, and usually depend on how severe the degeneration of each individual joint is.

The most common symptoms include:

Stiffness felt in your joints:
- This is typically felt after periods of inactivity, when you haven’t moved your joints for a while (ie. after sleeping, or periods of prolonged sitting).
Pain during movement or after movement:
- For example, pain in your knees while walking, or directly following the completion of walking.
Joint tenderness:
- You will notice that if you push on your joint gently, you may feel tenderness and warmth coming from the area around your joint. This is a direct result of inflammation inside your joint produced as the surfaces “rub” together with movement.
Grating or crackling sensations in your joints:
- Once again, this would be a result of the surfaces of your joint rubbing together.
Decreased or limited range of movement of your joints:
- This is due to a gradual decrease in the space between the bones that make up each individual joint. Less space between each bone means less movement available for that joint!
Muscle weakness in the muscles that surround your joint may also be present and make activities such as walking, standing, getting up from a chair, or reaching overhead difficult.

Stay tuned for Part 2 to learn about the stages of Osteoarthritis and how it can be treated!