Grange Physiotherapy – Rockingham Health Hub

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Suffering Sciatica Treatment in Grange | Chronic Low Back Pain Treatment - Grange Physiotherapy

Suffering Sciatica?

Sciatica pain comes from the large sciatic nerve which passes down through the buttocks, down the back of the thigh and then divides into other nerves in the low leg.  There are many reasons as to why this nerve becomes inflamed but it may originate from the lower back.  The sciatic nerve is formed in the mid to lower part of the back and comes out at various levels in the lower back.  If the back has been injured or has undue stress on it then swelling and inflammation may occur and then may then place stress on the sciatic nerve leading to what many people called a pinched nerve.  This can cause severe pain in the back and down the leg/s and pain can be quite debilitating.

It is certainly worth talking to your G.P about your concerns.   Physiotherapists are trained to treat these type of conditions. Ensure that a full history of your back pain is taken as well as an intense assessment of posture, bio-mechanics and movements.  A proper diagnosis cannot be given unless a full history and assessment has been done.   Scans may or may not be needed.  They are usually only needed if treatment has occurred without improvement.   Manipulation should not occur without a full assessment of the spine.

Advice on home management is vital to ensure minimization of pain and enhance recovery.   A regular home exercise regime with advice will encourage normal spinal movement and nerve function.   Grange Physiotherapy therapists treat and given  comprehensive home management.  This is progressed and adjusted with improvement of symptoms.  A written analysis of your diagnosis and treatment plan will be provided with recommendations.  This may include further tests or referral to other specialists.  You will be reassessed at each appointment so your progress is optimal.  Full assessments occur at regular intervals.  Should you need to start a supervised exercise program this will be suggested and implemented with your approval.  Our focus is your recovery to full function in combination with your goals.   While Sciatica may take some time to improve due to the sensitivity and healing ability of nerves, conservative treatment generally provides good results and surgery can usually be avoided.

Chronic Low Back Pain

Chronic low back pain can be both painful and frustrating.  It is also very common.  Research indicates persistent low back pain is due to a range of factors including: poor disc hydration/health, stiff spinal segments, poor muscle control, degeneration of the spine, nerve compression and is influenced by psychosocial issues.  This may lead to not enough or too much movement between the vertebrae segments thus causing pain.  If this is the case then specific exercises aimed at improving normal spinal range and function will improve the back’s function and decrease pain.  These exercises involve both back muscles and abdominal muscles but play an entirely different role to the abdominal muscles we use with exercises such as sit-ups. In fact there is a theory that these type of exercises such as sit ups can actually cause an increase in chronic pain because the wrong type of muscles are being used and they are unable to stabilise and give the support necessary.  The muscles that stabilise the spine are the lower abdominal muscles, which include the transverse abdominus, and the internal oblique muscles.  These muscles can be felt in the lower tummy area just below the front hipbones felt through the lower tummy. The simplest way to exercise them is to try to gently pull in these muscles without tightening the upper abdominal muscles.  This type of exercise then becomes incorporated with activities of daily living so that it becomes an unconscious action involved in posture.

Before you start on an exercise program ensure you get a full assessment of your problem, as instability or weak muscles may not necessarily be the cause of your problem.  Your posture and spinal range needs to be assessed.  The lower abdominal muscles need to be tested  in specific positions to see how strong they are.  Finally you will probably need an individually planned exercise program incorporating both strength exercises and stretches.  On top of all that you need to stick with your exercise program as initially progress can be slow. The longer the problem has been, the slower the rehabilitation can be.  But persist.  With a good physiotherapist your pain can be managed in most cases without surgery.

At Grange Physiotherapy we specialise in low back pain and use a variety of techniques including Acupuncture, mobilisation and exercise to regain range of movement in the spine and strengthen the core muscles which support the spine. Our Clinic offers Clinical Pilates, Hydrotherapy, remedial massage therapy and gym classes to combat low Back pain with great results.

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Many people suffer hip and pelvis pain. There are a variety of reasons for this and due to the depth of the hip joint and the amount of surrounding tissue, it is a complex area.

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Work and Motor Vehicle related Injuries - Physiotherapist Rockingham WA

Grange Physiotherapy see a lot of workers compensation and motor vehicle related injuries. These injuries can be very debilitating and painful and it can be difficult to get back to your normal health and lifestyle due to the pain and loss of function.

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Tailbone Pain Treatment in Grange | Back Pain Physiotherapy Treatment in Grange

Tailbone Pain?

Back Pain can range from just a niggle to major injury and can affect the sacrum  and coccyx (tailbone).  The physiotherapists at Grange Physiotherapy treat a lot of clients with spinal pain.  It is very common in our society and the majority of the population will suffer from back pain at some point during their lives.

Occasionally falls or injury will produce instability and injury to the sacroiliac/coccyx joints.  These joints are where the tail bone attaches to the pelvic and connect to the spine.  Often if these structures are involved, bladder problems may emerge and may settle with treatment to the tailbone and a good exercise regime.  There is a lot of research in this area and there is still a lot more to do however this may be the problem and help from an experienced physiotherapist is required.  If the tailbone joints have become unstable due to injury to the ligaments or muscles then this needs to be addressed.  The exercises that mainly need to be concentrated on are the lower abdominals, pelvic floor and gluteal muscles which are in the buttock. You may also need to concentrate on certain stretches to take the pressure off the joint. Find a physiotherapist who has some knowledge of the recent research in this area and make sure you have a full assessment to ensure the proper diagnosis is made.  It would also be of benefit to talk to your G.P concerning these problems and get some advice.  You may need to be referred to an orthopaedic specialist for further assessment and treatment, if conservative treatment is not successful.

Sitting on a comfortable coccyx specific pillow with good posture may assist in unloading the area to allow healing.  Get some advice and see your  physiotherapist for a full postural and biomechanical assessment of the problem.

Scoliosis Pain?

Scoliosis is an abnormal sideways curvature of the spine.  Instead on of the spine being straight when viewed from the back, there is a curve to one side or the other or a combination of curves.  Scoliosis is generally classed as those curves that are severe or cause symptoms.  They can be idiopathic although there are other causes.   They may occur due to an irregularity such as a short leg, or due to bad posture or increased muscle use on the dominant side of the body.  Sometimes it can be due to abnormalities or disease of the bones, soft tissue or nerves associated with the spine.  Minor curves are normal in the local population and do not necessarily need treatment.  They can however cause discomfort in the back or neck and treatment will relieve symptoms.

Abnormal spinal curves require a spinal and posture assessment.  If the curve is severe, a specialists opinion may be sought.  All  children should be assessed for scoliosis before they finish growing.  If this is diagnosed early, treatment is much more effective.  Treatment often consists of an appropriate exercise program, treatment and advice in order to minimize the curve and keep it mobile to avoid complications. Severe scoliosis may cause wedging of the bony vertebral segments as well as stiffness, and treatment may be needed during flare-ups. Maintenance treatment for spinal curvatures is encouraged to ensure full range and function in the back and neck.

Physiotherapists have specific training in the treatment of scoliosis and can assist in setting up a home program to self manage as well as provide maintenance treatment when needed.

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Correct Lifting - Correct Lifting Techniques | Proper Lifting Technique

Lifting injuries are a common cause of back pain. You can protect yourself against damage with good lifting habits, both at home and in the workplace.

How Lifting Can Injure Your Spine

When you lift, your spine is put under stress. Twisting or jerking while lifting and carrying can injure the small joints of the spine. The discs which separate the vertebrae (spinal bones) and the ligaments which hold the vertebrae together are also at risk. The discs are composed of a jelly-like core, surrounded by a strong fibrous ring. With repeated unsafe lifting, the fibrous ring or its supporting ligaments may tear or rupture. This is commonly known as a disc bulge or herniation.

Heavy lifting while bent forward will increase the stress on your spine. Contributing to this stress are factors like the weight of the load, how far it is held from your body, how often and how fast you lift and how long you hold the load.

To protect your spine from injury, always attempt to take the following steps:Get a firm footing with your feet apart for a stable base.

Bend your hips and knees instead of bending at the waist. This allows the leg muscles to take some of the load and not the spine.

Tighten your abdominal muscles. Abdominal muscles support the spine when lifting.

Ensure that you have a strong grip and that the load is as close to you as possible.

The closer it is to your spine the less force it exerts on your back.

Brace yourself for the lift but continue to breathe normally through the lift.

Lift steadily and do not jerk the load. Look straight ahead, not down.

Keep your back straight and avoid twisting or bending to the side.

To lower the object, place your feet as you did to lift, tighten stomach muscles and bend your hips and knees.

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Arthritis

Mandurah Physiotherapy therapists are trained to deal in the treatment and maintenance of Arthritis. They assess these conditions, provide advice, treatment and exercise regimes to minimise its effects and maintain optimal function in daily activities and sports.

There are over 100 different types of arthritis, so the chance of having some sort of arthritis throughout one’s life is high. 

Arthritis is pain and inflammation around the joints. It may also be associated with inflammation in the muscles, ligaments, and tendons. The most common sort of arthritis is osteoarthritis, which is wear and tear of the joints and most people get this type of arthritis if they live long enough.

It can affect the limbs as well as your spine. If you have an arthritic complaint that is causing problems then you may need medical treatment and or physiotherapy to keep you going especially during flare-ups. Long term, people with arthritis need to learn how to manage their arthritis to keep their complaint under control. There are quite a few ways to do this. First of all, learn all you can about your condition. grangephysiotherapy

Your doctor, physiotherapist and the arthritis foundation of Western Australia can all assist in giving you information. Respect and listen to your pain. If an activity causes pains during or afterwards then modify or avoid the activity. Watch your weight. The excessive load will aggravate arthritic joints.

Maintain your fitness and mobility. Gentle exercises in water or a hydrotherapy pool can be a great help to arthritis sufferers. Learn ways of controlling pain and inflammation. If an arthritic joint is very red, sore and hot then ice packs and rest may be advisable initially. Heat packs, on the other hand, can relieve spasm and soothe achy joints.

There are also other measures such as arthritis creams, TENS units and medication which may help. Try to protect your joints by using labour saving devices available through the arthritis foundation. There are lots available such as lifting devices, tap handles, opening jar devices, cleaning devices etc. physiotherapy near me

Finally, obtain an ongoing maintenance exercise program from your physiotherapist and do it on a regular basis. Physiotherapy can also assist in settling any flare-ups and often regular maintenance is helpful.

Visit your family doctor for advice if you feel you cannot manage your arthritis. Certain medications may be helpful for you. Or you may need to see a specialist in this area, a rheumatologist. Your doctor can refer you for this if necessary.

And the last piece of advice… Despite your condition you can still enjoy life, control the pain and keep up with your normal activities in some capacity. Mandurah Physiotherapy provides a variety of exercise regimes to combat arthritis, including hydrotherapy, home programs, clinical pilates, gym work and individual hands on treatment.

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Muscle and Joint pain are common musculoskeletal complaints and need to be assessed for best results. The therapists at Mandurah Physiotherapy see a lot of these types of injuries throughout the body.

Muscles which contract to create movement can be injured, and become strained.  Ligaments around joints help control the available movement of a joint, and can be sprained if overstretched. This can make the joint unstable and create damage to the joint.  Cartilage and other soft tissues around joints are commonly injured and can be slow to recover. Knee Pain Physiotherapy Mandurah

Physiotherapy assists by speeding recovery, de-loading the affected area and helping you avoid specific activities that may be delaying the natural healing process. A full history of the problem, and testing of the area needs to be done before a diagnosis and plan for treatment can occur.  This will take approximately 40 minutes in the clinic.   Mandurah Physiotherapy uses a range of techniques to assist and speed up recovery including ultrasound, massage, acupuncture, interferential and exercise. A biomechanical assessment will often assist in what is occurring and why.

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Back Pain After Sitting? Physiotherapy for Back Pain Relief in Grange

The reason that driving or sitting for that matter causes your back to ache is fairly simple. The entire back in standing is very cleverly designed to form an “S” curve when viewed sideways in order to cope with the everyday stresses placed on it. This creates a spring or bounces effect with stresses to the back. The lower back, in particular, has the inward curve of the “S” so that when viewed from the side the curve curves towards the tummy. When sitting, your legs are high in front of you, and this pulls the pelvic bones around so that this inward curve becomes either straight or curves the other way. So often your back takes on the “C” shape instead of the “S”. This places a significant amount of stress on the back which can be enhanced and aggravated by vibration e.g. when travelling. At first, you may only experience stiffness getting out of your seat, then this will progress to stiffness and eventual pain while sitting and sitting to stand. The back can only take so much stress until small degenerative changes start to occur ever so slowly to try to accommodate this stress. We are not designed to sit for long periods in this poor postural positioning. In most cases, the stress builds up slowly until it becomes too much and pain begins.

Despite technology, most seats do not have enough lower back support. There are a variety of supports that can assist to reduce a load of spines in sitting. These are worth trialling. The reality is our bodies are not designed to sit for a long period of time. Stretching and standing activities should be done regularly if sitting for long periods.

Travelling by car? Newer cars are much better than the older cars where there is often little choice between a bucket seat and a straight-backed seat. The newer cars do have adjustable lower back support which while being an improvement on the older cars still need some technology years to refine the perfect sitting position. Let’s face it they are still trying to find the perfect chair for office work and more technology is needed for this. While we are not suggesting you buy a new car, the seat may need replacing if it is considered vintage. However, there are various supports that you can buy which fit into a car seat and will support your back.

Basically, you need to produce an inward curve of your lower back and if you do that you will be able to drive long distances much more comfortably. A quick solution is to invest in a lumbar roll which retails cheaply from most physiotherapy clinics and adds some support. A cushion/pillow may also assist as long as your lower back is in an inward curve position. There are also more fancy expensive options which support both the back and the pelvic area. Mind you in saying all this there are some seats that despite back cushions and modifications etc. need to be put on the trash heap. No matter what you do to them, they stress your back. When travelling if possible, make sure your knees are below your hips as this will help reduce the load on your back by maintaining the normal curves.

If your pain does not settle or seems to be getting worse, get some advice/treatment from your local physiotherapist. Often treatment combined with a home program will resolve the pain. Surgery and invasive treatments can usually be avoided with early physiotherapy.

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Keeping our bodies active

AEROBIC EXERCISE: Physiotherapy in GrangeANAEROBIC EXERCISE:

Our Physiotherapists in Rockingham and Mandurah believe exercise is important.  Previously it was thought that once you retired inactivity was acceptable.  It’s now recognised that activity is beneficial throughout our journey. Our bodies are designed to exercise every day.  In fact if we don’t exercise, just as if we don’t eat, our body literally starts to break down and all sorts of problems emerge e.g. heart, bone/osteoporosis, depression, balance. mobility and lots more.

It is a well-known fact that the way to fitness and good health is a well balanced diet and regular physical activity. This is especially true and important for the elderly.

 Recent studies have shown that physical exercise in the twilight years adds quality and vitality to life. One mayor concern among a lot of people who don’t exercise is the fear of overdoing it and risking injury, especially as we get older.  This concern is valid but should not hinder from reaping the benefits of what a carefully planned and professionally assessed program has to offer. It is important to remember that young or old – we are supposed to exercise within the boundaries of the body’s current level of tolerance.

 What should we be doing?  Most research shows that we should be exercising 2-3 times weekly for a minimum of 20 – 30 minutes.  This will vary depending on what type of exercise and what intensity it is.  For example with moderate walking then a reasonable goal could be 40-50 minutes per session.  If high intensity cycling is the activity then 20 minutes may be sufficient.  There are 2 types of systems that the body uses to create energy:

Exercise with the use of Oxygen

This type of exercise makes you puff

It trains the cardio/vascular system

Examples: brisk walking, cycling

Exercise must be for a minimum of 15 minutes to be aerobic

  Exercising without Oxygen

Gives you short bursts of energy before the aerobic system comes in

E.g. squash (stop-start), gym work, weightlifting etc.

Whenever we start to walk we use our anaerobic system until the aerobic system starts to kick in.  Anaerobic training is often used for specific functions e.g. muscle strength, osteoporosis bone building etc. Both types of exercise are beneficial although aerobic exercise is very important for full health i.e. cardiovascular health. Physio Rockingham 

How to get motivated?  Join a class or train with others.  Make sure the class is appropriate for what is needed and caters for specific needs.  If there are medical issues, assessment by a qualified professional such as a physiotherapist is recommended.   There are various classes available e.g. aqua-aerobics, prime movers, hash house harriers (runners).  Classes need to be specific for the needs of each individual. A client who has degeneration of the knees and a total hip replacement needs a specific program to incorporate all the areas of concern.  Physiotherapists often have clients who haven’t exercised for a while and just want a general fitness program.  They can be given guidelines on what to avoid and what to focus on.  It can be a lot easier to exercise with others when there is the social aspect of meeting other people while doing the task.

With gym training, there are many gyms and clubs around currently offering competitive fitness deals.  Find someone who understands specific medical history so damage is not done.  It may be worth getting knowledgeable advice from your physiotherapist on this.  Our clinics run small strength training groups for the older person or those suffering specific medical conditions such as osteoporosis, arthritis etc.  Exercise programs are written by a qualified physiotherapist so that they are specific to the client’s needs, and training occurs for a one-hour period.  The classes are small so that the instructor can give individual attention to everybody whilst still being able to keep the price low. physiotherapy for back pain relief in grange

 The advantage in a small class is that you are guided throughout the entire training session and supervised.  There are also social aspects as well, which include encouragement, friendship and stamina.  It is always easiest to train with someone than to try to train independently especially when you’re in pain.  This type of class is very appropriate for the older person even if there is no gym experience at all.  Other options involve just getting specific advice on an appropriate program and train independently.  Regularity with a training regime is important to obtain best results.  At least 2-3 times a week is a general guideline.

Too much exercise can decrease hormones needed for good bone health. Moderate controlled exercise is the key.

Bodies respond to the demands and stresses placed on them.  Humans were designed to exercise throughout our entire life.  Just as we try to watch what we eat we should try to exercise appropriately.  So enjoy your exercise, keep your body as active as you can and live your life to the full.  Our Physiotherapy clinic runs strength programs, hydrotherapy and clinical pilates classes which are great for keeping bodies active.  Ring our front desk for details and bookings.

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Carpal Tunnel Syndrome (Physiotherapy in Grange)

The carpel tunnel is a narrow bony and soft tissue passageway at the wrist which allows certain nerves and other soft tissue vessels to pass through into the hand. Sometimes pressure can build up in this tunnel causing pressure on the soft tissue structures and often in particular on the nerves passing through.

This can cause numbness, pins and needles and often pain. It is commonly seen during pregnancy or those with excessive fluid. It is commonly a problem at night due to resting positions of the wrist. Physiotherapy can be of benefit and treatment can be successful with conservative treatments. We always use our hands! So living with pain and stiffness in this area can be difficult (Physiotherapy in Grange)

 Sometimes surgery is necessary. Surgery release of this tunnel involves a small operation where they release some of the soft tissue structures in order to take the pressure off these vessels. Following surgery it will take some time for swelling and pain to settle. The hand is a complex structure which tends to stiffen up very easily with minimal effort. Some advice following surgery:

*gently massage in a little emu oil or moisturizer into the scar and the swollen aspects of the hand and wrist. Do this two to three times a day if possible. Use your thumb in a circular motion to break down any adhesion’s that may be forming from the scar tissue. *Perform gentle stretches to the wrist and fingers. Don’t push past pain, rather stretch to a stiffness sensation. Curl your fingers into a fist and open regularly throughout the day. Practice playing a pretend piano and practice taking each finger to the thumb to create the pincer grip. *Don’t try to perform heavy lifting or difficult tasks for the initial 6-8 weeks until you are confident of strength and function *Don’t try to do repetitive tasks for long periods of time. Vary activity regularly.

Physiotherapists understand the importance of getting normal range and function back into this area with or without surgery. See a specialist if things don’t improve. Physiotherapy is recommended for best results. Sometimes it is only possible to stretch your hand so far and treatment with your physiotherapist is needed in order to regain full movement and function.

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Squatting correctly - Physiotherapy in Grange | Squat Corrective Exercises

4 tips to Squat correctly Squats are one of the best exercises for people with knee pain or arthritis.  They maintain the strength in major leg muscle groups such as glutes (buttocks) and quads (front of the thigh). They are a great weight-bearing exercise for optimizing bone health, Many clients avoid squats due to knee arthritis, but interestingly, people with knee arthritis are often the ones who need squats the most.

Strength around the knee joint is the best way to reduce pain and protect the joint surfaces. Your muscles are like the ‘springs’ in your car suspension – they are the ‘shock absorbers’ around your joint. If they are not working optimally, your knee joint will not be happy. In order to get the muscles working optimally, you have to squat correctly.

Here are our tips:

Keep your knees pointing the same direction as your middle toes!

If your feet are pointing straight ahead, your knee-caps should face straight ahead. If your feet are ‘open’ slightly in a V-shape, your knee-caps should point that way too. Avoid ‘knock knees’ at all costs when squatting! Even letting the knees slightly dip together will put undue stress on the inner part of your knees and will turn off your glute muscles, defeating the purpose of the squat.

Keep your knees behind your toes!

Your knees doing over your toes increases the pressure in your ankle and behind your knee-cap, which can be very uncomfortable for people with issues in either of these areas. Keeping your knees behind your toes will decrease this undue pressure.

Lead with your tailbone (stick your bottom out!)

Sticking your bottom out will help you keep your knees behind your toes, but it will also help you turn your glutes on more effectively. Ever wondered why you don’t feel squats working your buttocks? Might be that you’re not sticking that tailbone out enough!

Keep your lumbar curve (that natural hollow in your lower back) but don’t over-arch it!

Lean forward when you stick your bottom out, keep your ribs ‘in’ and your lower belly muscle engaged (about 20%) so you don’t end up over-arching your back (see the picture below for a perfect squat).

Following these 4 steps will have you on your way to more effective and less painful squatting and lifting in no time!

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Neck Pain and headaches

Persistent or recurring headaches may be neck related, and you may not even have pain!   This cause of a headache has been commonly overlooked which has often resulted in patients suffering for many years.

Physiotherapists assess and treat neck pain and neck related headache.

Headaches caused by the structures of the neck are often one-sided, with pain usually arising at the base of the skull and referring to the temple, forehead or eye region. However, pain can be present in the eye/head region alone. Pain may be aggravated by neck movement or sustained postures and is often eased by manual pressure to the base of the skull. You might wake with pain, or it might come on as the as the day progresses.

How your neck can cause pain in your head: It has been well demonstrated that structures in the neck can refer pain to the head. The nerves in the top of the neck (C1-C3) also provide sensation to the face and head. If these nerves are aggravated by stiff joints and muscles in the neck, they can cause pain in the head. This is called referred pain.

The Role of Physiotherapy: Your therapist will thoroughly assess your neck and headaches. They will ask specific questions to rule out other causes of headaches. They will then feel and assess the structures of your neck to decide if they may be causing your headache. If the neck structures are involved, we will find

Tight and painful structures in your neck (joint and muscle)

Pressure on specific structures of your neck will reproduce your head pain.

Postural changes such as a forward head posture and stiff mid back.

Reduced motion in the upper joints of the neck.

Reduced endurance in the deep muscles of the neck.

After correctly diagnosing the neck as the cause of headache, treatment can be quite straightforward for an experienced physiotherapist. Physiotherapists use a combination of treatment techniques such as gentle manipulation of the neck joints, massage, and acupuncture to reduce muscle tension & spasm. They also may give specific exercises for areas concerned in order to restore strength and function.

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Sacroiliac pain during Pregnancy Pelvic Health

Sacroiliac or pain over the tailbone is very commonly treated by physiotherapists for pregnant women.  Grange Physiotherapy in Rockingham has experienced staff who can help.

When women become pregnant their joints become more mobile than normal.  This is due to a hormone called relaxin that is released during pregnancy.  The mobile joints allow a little more give in order to allow the baby to pass or squeeze more easily through the pelvic canal during labour.  Travelling through the birth canal  is a very tight fit and a little joint mobility goes a long way to assist this process. 

Unfortunately though, it also makes the pregnant woman more susceptible to instability in her joints.  The joints in effect become sloppy and can cause problems.  As the baby grows the joints in the pelvis have more and more stress on them and may start to hurt due to these sloppy joints and stretched ligaments.  The sacroiliac joints are in the pelvis area at the base of the spine and as a pregnant woman’s posture changes due to the baby’s weight and size these joints can start to complain about the extra strain being placed on them.  Pain and clicking is often felt around these joints and in the buttock area during this time.

There are a variety of things that can be done to combat this problem.  The first is to commence specific abdominal exercises aimed at limiting the posture changes that occur during pregnancy and also help in supporting the baby to a greater degree. These are important and should be done throughout pregnancy.  Pregnant women should be doing specific abdominal exercises throughout pregnancy as a preventative measure.  One of the simplest exercises which you can do and which doesn’t even require you to stop your activities of daily living is a simple toning exercise.  

You just pull in the lower abdominal muscles gently in order to create a natural corset effect and continue with your activity throughout the day maintain a slight tone in these muscles.  Your antenatal classes should be able to get you onto these exercises and more.  Otherwise see your local physiotherapist for individual instruction.  Some sort of gentle exercise program will also assist in decreasing symptoms. Swimming is one of the gentlest exercise as your body is supported maximally by the water.  If this is unsuccessful then hands on physiotherapy is helpful.  

This will usually consist of gentle manual therapy, deep tissue therapy, exercises and a sacroiliac belt for support, which in effect takes the place of abdominal support.  Occasionally during the last stages of pregnancy regular hands on physiotherapy may be necessary to decrease symptoms until labour commences. Posture changes such as sitting in a beanbag may also be helpful to reduce stress to this area.  Some people with severe pain may need to limit their weightbearing, which may mean periods of bed rest.

If you are getting pain during the last stages of your pregnancy seek help to assist. A daily program of stretches and abdominal work designed specifically for you by your physiotherapist will help and prepare for the birth.  And if pain persists, see your doctor.

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Carpal Tunnel Syndrome - Carpal Tunnel Syndrome Treatment Grange

The carpel tunnel is a narrow bony and soft tissue passageway at the wrist which allows certain nerves and other soft tissue vessels to pass through into the hand. Sometimes pressure can build up in this tunnel causing pressure on the soft tissue structures and often in particular on the nerves passing through. This can cause numbness, pins and needles and often pain.  It is commonly seen during pregnancy or those with excessive fluid.  It is commonly a problem at night due to resting positions of the wrist. Physiotherapy can be of benefit and treatment can be successful with conservative treatments.  We always use our hands!  So living with pain and stiffness in this area can be difficult. 

Sometimes surgery is necessary.   Surgery release of this tunnel involves a small operation where they release some of the soft tissue structures in order to take the pressure off these vessels. Following surgery, it will take some time for swelling and pain to settle.  The hand is a complex structure which tends to stiffen up very easily with minimal effort.  Some advice following surgery:

Gently massage in a little emu oil or moisturizer into the scar and the swollen aspects of the hand and wrist.  Do this two to three times a day if possible.  Use your thumb in a circular motion to break down any adhesion’s that may be forming from the scar tissue.

Perform gentle stretches to the wrist and fingers.   Don’t push past pain, rather stretch to a stiffness sensation.  Curl your fingers into a fist and open regularly throughout the day. Practice playing a pretend piano and practice taking each finger to the thumb to create the pincer grip.

Don’t try to perform heavy lifting or difficult tasks for the initial 6-8 weeks until you are confident of strength and function

Don’t try to do repetitive tasks for long periods of time.  Vary activity regularly.

Physiotherapists understand the importance of getting normal range and function back into this area with or without surgery.  See a specialist if things don’t improve.  Physiotherapy is recommended for best results.  Sometimes it is only possible to stretch your hand so far and treatment with your physiotherapist is needed in order to regain full movement and function.  

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Work and Motor Vehicle related Injuries

Motor Vehicle Injuries

   Workers compensation and motor vehicle-related injuries can be debilitating, painful and it can be difficult to get back to your normal health and lifestyle due to the pain and loss of function. Grange Physiotherapy specialises in multi-area injuries by...

Motor Vehicle Accidents and recovery

Motor Vehicle Injuries

Motor vehicle accidents account for a lot of injuries every year.  In a lot of cases, these accidents are not your fault.  When this is the case, medical costs and rehabilitation are covered under third party car insurance.  Most common problems are back and neck pain...

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Keeping our Bodies Active - Physiotherapy Back Pain Treatment Grange

Our Physiotherapists in Rockingham and Mandurah believe exercise is important.  Previously it was thought that once you retired inactivity was acceptable.  It’s now recognised that activity is beneficial throughout our journey. Our bodies are designed to exercise every day.  In fact, if we don’t exercise, just as if we don’t eat, our body literally starts to break down and all sorts of problems emerge e.g. heart, bone/osteoporosis, depression, balance. Mobility and lots more.

It is a well-known fact that the way to fitness and good health is a well-balanced diet and regular physical activity. This is especially true and important for the elderly. Recent studies have shown that physical exercise in the twilight years adds quality and vitality to life. One major concern among a lot of people who don’t exercise is the fear of overdoing it and risking injury, especially as we get older.  This concern is valid but should not hinder from reaping the benefits of what a carefully planned and professionally assessed program has to offer. It is important to remember that young or old – we are supposed to exercise within the boundaries of the body’s current level of tolerance.

What should we be doing?  Most research shows that we should be exercising 2-3 times weekly for a minimum of 20 – 30 minutes.  This will vary depending on what type of exercise and what intensity it is.  For example with moderate walking then a reasonable goal could be 40-50 minutes per session.  If high-intensity cycling is the activity then 20 minutes may be sufficient.  There are 2 types of systems that the body uses to create energy:

AEROBIC EXERCISE:

Exercise with the use of Oxygen

This type of exercise makes you puff

It trains the cardio/vascular system

Examples: brisk walking, cycling

Exercise must be for a minimum of 15 minutes to be aerobic

ANAEROBIC EXERCISE:

Exercising without Oxygen

Gives you short bursts of energy before the aerobic system comes in

E.g. squash (stop-start), gym work, weightlifting etc.

Whenever we start to walk we use our anaerobic system until the aerobic system starts to kick in.  Anaerobic training is often used for specific functions e.g. muscle strength, osteoporosis bone-building etc. Both types of exercise are beneficial, although aerobic exercise is very important for full health, i.e. cardiovascular health.

How to get motivated?  Join a class or train with others.  Make sure the class is appropriate for what is needed and caters for specific needs.  If there are medical issues, assessment by a qualified professional such as a physiotherapist is recommended.   There are various classes available e.g. aqua-aerobics, prime movers, hash house harriers (runners).  Classes need to be specific to the needs of each individual. A client who has degeneration of the knees and a total hip replacement needs a specific program to incorporate all the areas of concern.  Physiotherapists often have clients who haven’t exercised for a while and just want a general fitness program.  They can be given guidelines on what to avoid and what to focus on.  It can be a lot easier to exercise with others when there is the social aspect of meeting other people while doing the task.

With gym training, there are many gyms and clubs around currently offering competitive fitness deals.  Find someone who understands specific medical history so damage is not done.  It may be worth getting knowledgeable advice from your physiotherapist on this.  Our clinics run small strength training groups for the older person or those suffering specific medical conditions such as osteoporosis, arthritis etc.  Exercise programs are written by a qualified physiotherapist so that they are specific to the client’s needs, and training occurs for a one-hour period.  The classes are small so that the instructor can give individual attention to everybody whilst still being able to keep the price low. The advantage in a small class is that you are guided throughout the entire training session and supervised.  There are also social aspects as well, which include encouragement, friendship and stamina.  It is always easiest to train with someone than to try to train independently especially when you’re in pain.  This type of class is very appropriate for the older person even if there is no gym experience at all.  Other options involve just getting specific advice on an appropriate program and train independently.  Regularity with a training regime is important to obtain the best results.  At least 2-3 times a week is a general guideline.

Too much exercise can decrease hormones needed for good bone health. Moderate controlled exercise is the key.

Bodies respond to the demands and stresses placed on them.  Humans were designed to exercise throughout our entire life.  Just as we try to watch what we eat we should try to exercise appropriately.  So enjoy your exercise, keep your body as active as you can and live your life to the full.  Our Physiotherapy clinic runs strength programs, hydrotherapy and clinical pilates classes which are great for keeping bodies active.  Ring our front desk for details and bookings.