Category: Conditions

ne of the most persistent and challenging issues that can arise from an ankle injury is chronic ankle instability

Stronger Ankles, Stronger You: Navigating the Road to Recovery

Posted on | by Ash Cooney
By Caitlan Skillicorn, Senior Physiotherapist Healthfix North Sydney  

Welcome to the first instalment of our blog series on injury prevention and recovery at HealthFix. In this blog, we’ll focus on a critical aspect of your well-being: ankle health. Whether you’re an athlete aiming for peak performance or someone seeking to regain function, understanding the significance of ankle health and the role of comprehensive rehabilitation is paramount. Ankles are one of the most poorly rehabbed joints in the body and therefore knowing how best to take care of your ankle and how best to recover from an injury is important.

The Ankle’s Vital Role

The ankle is a remarkable joint responsible for bearing weight, ensuring stability, and facilitating movement. However, it’s also prone to various injuries, with lateral ankle sprains being a common occurrence.

Chronic Ankle Instability: An Ongoing Challenge

Ankle injuries are, unfortunately, a common occurrence, and they often have long-lasting implications for those who experience them. One of the most persistent and challenging issues that can arise from an ankle injury is chronic ankle instability. This condition can be particularly frustrating and debilitating, and it frequently stems from incomplete or inadequate rehabilitation following the initial injury. Understanding chronic ankle instability and its impact on daily life and physical activities is crucial for anyone who has experienced or is currently dealing with this condition.

The Impact on Daily Life

The repercussions of chronic ankle instability can extend far beyond the physical realm. For those affected, it can significantly impact their daily lives. Simple tasks such as walking, climbing stairs, or standing for extended periods may become challenging. The fear of the ankle giving way can also lead to a decrease in confidence and an increased risk of falls. This can limit one’s independence and overall quality of life.

Participation in Physical Activities

In addition to daily life, chronic ankle instability can hinder an individual’s ability to engage in physical activities. This is particularly frustrating for those who lead an active lifestyle or participate in sports and recreational activities. The recurring pain and instability can lead to a reluctance to participate, fear of re-injury, and a decline in overall fitness.

Moreover, without proper treatment and rehabilitation, chronic ankle instability can set the stage for further injuries. As the ankle struggles to support the body’s weight and maintain balance, the risk of sustaining new injuries to the ankle or other parts of the body, such as the knee or hip, increases.

The Importance of Rehabilitation

Understanding the long-term consequences of chronic ankle instability underscores the importance of comprehensive rehabilitation after an ankle injury. Incomplete rehabilitation is a significant risk factor for this condition. Adequate rehabilitation not only facilitates the healing process but also strengthens the ankle, improving its ability to withstand future stresses. A skilled physiotherapy team can create a tailored rehabilitation program to address each patient’s unique needs, ensuring a more complete and robust recovery.

Comprehensive Rehabilitation at HealthFix

At HealthFix, we are committed to empowering individuals to overcome ankle injuries and regain strength and confidence to return to sport or even just to be able to enjoy whatever life brings. Our approach to ankle rehabilitation is not just about healing; it’s about preventing future injuries.

What can you expect?

Initial Evaluation: The rehabilitation process begins with a thorough evaluation by a physiotherapist. They will assess the extent of the instability, any associated pain or discomfort, and the range of motion in the ankle.

Individualised Exercise Regimen: Based on the evaluation, a customised exercise regimen is created to address the specific weaknesses and imbalances contributing to ankle instability. This program often includes exercises to strengthen the muscles around the ankle and improve balance and proprioception. Common exercises may include:

  • Strengthening Exercises: These exercises target the muscles in the lower leg, such as the calf muscles and the muscles on the front of the shin. They may include calf raises, resistance band exercises, and exercises that involve ankle movements.

  • Balance and Proprioception Training: Balance exercises, such as single-leg stands and wobble board exercises, are crucial for improving the body’s awareness of its position in space and enhancing stability.

  • Range of Motion Exercises: Gentle stretching and range of motion exercises help improve the flexibility of the ankle joint. This is important for preventing stiffness and maintaining proper function.

  • Functional Training: Rehabilitation will include functional exercises that mimic activities the individual encounters in daily life or sports. This might involve walking, jogging, jumping, and pivoting exercises to simulate real-life situations.

Manual Therapy: In some cases, a physiotherapist may use manual therapy techniques, such as joint mobilisation or soft tissue massage, to alleviate pain, improve range of motion, and restore normal joint mechanics.

Patient Education: An important aspect of rehabilitation is educating the patient about their condition, proper footwear, and strategies to prevent re-injury. This includes guidance on when and how to return to sports or other physical activities safely.

Progressive Overload: The rehabilitation program should be progressive, gradually increasing the intensity of exercises and challenges as the patient’s strength and stability improve.

Monitoring and Adjustments: Regular follow-up appointments to monitor progress and make adjustments to the rehabilitation program as needed.

Functional Testing: Functional tests will be conducted to assess the individual’s readiness to return to their desired activities or sports safely.

Expert Leadership

Our programs are led by Titled Sport and Exercise Physiotherapists Caitlan and Sean.

Sean also serves as the NSW Institute of Sport’s Performance Health Manager, and brings a wealth of experience and expertise to our team.

Caitlan is the Head Physio and Strength and Conditioning Coach for an A League Women’s Football team and knows how to get you back efficiently.

Your Partner in Rehabilitation

Just as in our previous blog, HealthFix remains your partner in the pursuit of wellness. We’ve developed fixed-price rehabilitation programs that are carried out in our high-performance facility by our esteemed multi-disciplinary team.

A High-Performance Environment

Our facility mirrors a high-performance environment, equipped with a skilled integrated team and a cutting-edge gym. We provide you with the tools, guidance, and support needed to navigate the path to recovery successfully.

Commitment to Positive Outcomes

Our rehabilitation programs are designed with the sole purpose of achieving positive outcomes for you. We understand that injury management is not just about healing; it’s about ensuring your safe return to all activities.

Conclusion

Ankle injuries can present significant challenges, but with the right approach to rehabilitation and the support of the HealthFix team, you can emerge stronger than ever. Stay tuned for more blogs in our series, where we’ll delve into other common injuries and their paths to recovery. Together, we’ll work towards a pain-free and confident return to the activities you love.

Prioritising Healthy Bones: Understanding Osteoporosis and Building Strong Foundations

Posted on | by Ash Cooney

By Caitlan Skillicorn, Senior Physiotherapist and Daniel Thomson, Senior Exercise Physiologist at Healthfix North Sydney

Maintaining healthy bones is essential for a vibrant and active life. Bones provide the framework that supports our bodies and allows us to move freely. Unfortunately, many individuals overlook the importance of bone health until they face conditions like osteoporosis. Let’s delve into what osteoporosis is and how focusing on healthy bones can prevent its onset.

Osteoporosis: Weakened Bones and Increased Vulnerability

Osteoporosis is a silent condition that affects bone strength and density, rendering them fragile and prone to fractures. This condition develops gradually as we get older as bone density decreases and bone tissue deteriorates. Bones become more porous and brittle, significantly increasing the risk of fractures, even from minor impacts or falls. Early intervention with exercise can help stop or slow the signs of osteoporosis.

Fractures: A Consequence of Weakened Bones

Fractures are the hallmark of osteoporosis. The most common sites for fractures in individuals with osteoporosis are the spine, hips, and wrists. Most often these fractures result due to falls and so strength training and reducing falls risk can help. These fractures can lead to pain, reduced mobility, and a diminished quality of life. The impact of fractures on daily activities and overall well-being cannot be overstated.

The Role of Healthy Bones: Prevention is Key

Maintaining healthy bones is the key to preventing osteoporosis. Building strong bones in youth and preserving bone health as we age are critical steps in preventing this condition. Adequate intake of bone-strengthening nutrients like calcium and vitamin D, coupled with regular weight-bearing exercises, can contribute to maintaining optimal bone density.

Exercise: Your Bones’ Best Friend

Physical activity is a cornerstone of bone health. Weight-bearing exercises, such as walking, jogging, dancing, and resistance training, stimulate bone cells to become denser and stronger. These activities also improve muscle strength, coordination, and balance, reducing the risk of falls and fractures.

Nutrition: Nourishing Your Bones

 A balanced diet rich in calcium, vitamin D, and other essential nutrients is crucial for maintaining bone health. Calcium is the building block of bones, and vitamin D helps the body absorb and utilize calcium effectively. Incorporating dairy products, leafy greens, fortified foods, and supplements as needed can support bone health.

Lifestyle Choices Matter

Certain lifestyle choices can impact bone health. Avoid smoking and excessive alcohol consumption, as they can weaken bones over time. Prioritise a healthy diet, regular exercise, and sufficient sleep to create a foundation for strong bones.

Understanding osteoporosis and its impact on bone health highlights the importance of proactive measures. By prioritising healthy bones through proper nutrition, regular weight-bearing exercise, and lifestyle choices, we can build a foundation that withstands the challenges of time.

Let’s commit to nurturing our bones, ensuring that they remain robust, strong, and capable of supporting us throughout our lives. After all, healthy bones are the pillars upon which we stand, move, and embrace life to the fullest.

Exploring All Things Diabetes with Dr. Devina Joshi: Expert Insights for Optimal Management

Posted on | by Ash Cooney

Exploring All Things Diabetes with Dr. Devina Joshi: Expert Insights for Optimal Management

At Healthfix we are passionate about empowering our community with valuable information and resources for a healthier and happier life. Today, we are excited to share an enlightening video interview featuring Dr. Devina Joshi, an esteemed expert in diabetes management and prevention. In this blog, we invite you to delve into the world of diabetes and gain valuable insights from Dr. Joshi, covering various aspects of diabetes management, lifestyle modifications, and the latest advancements in treatments and technologies. Let’s embark on this educational journey together!   To access our full interview please click here

Understanding Diabetes

Diabetes is a complex and prevalent condition affecting millions of individuals worldwide. In the video interview, Dr. Devina Joshi breaks down the different types of diabetes, shedding light on their distinct characteristics. Understanding the variations in diabetes can help individuals and their healthcare providers develop personalised management strategies for optimal health.

Identifying Risk Factors

One of the critical aspects of diabetes management is recognising the risk factors associated with the condition. Dr. Joshi shares valuable insights into identifying potential warning signs and understanding the factors that increase the risk of developing diabetes. This knowledge can empower individuals to take proactive steps in their health journey.

The Power of Lifestyle Modifications

Lifestyle modifications, such as diet and exercise, play a pivotal role in managing diabetes effectively. Dr. Joshi emphasizes the importance of adopting a healthy lifestyle, which can significantly impact blood sugar levels and overall well-being. Through practical tips and strategies, she encourages individuals with diabetes to take charge of their health.

Advancements in Diabetes Treatments and Technologies

The field of diabetes management is continually evolving, with advancements in treatments and technologies offering new possibilities for individuals living with the condition. Dr. Joshi highlights the latest developments in diabetes care, including innovative tools and techniques that can revolutionise diabetes management.

Empowering Individuals to Thrive

Throughout the interview, Dr. Joshi’s passion for helping individuals with diabetes shines through. Her expertise and commitment to empowering patients to live fulfilling lives while managing their condition serve as an inspiration to all. Watching this video, you’ll gain not only knowledge but also motivation to take positive steps towards better health. At Healthfix we believe that education is a powerful tool for transforming lives. Our collaboration with Dr. Devina Joshi brings you expert insights into diabetes management, offering practical guidance and encouragement. We encourage you to watch the video and embrace the valuable information shared by Dr. Joshi. Together, let’s take proactive steps towards optimal diabetes management and a healthier, more vibrant life. Remember, if you have any questions or would like to discuss your diabetes management further, our dedicated team at Healthfix is here to support you every step of the way. Take charge of your health today and embark on a journey of empowerment and well-being.

Achieving Optimal Recovery: Fixed-Fee Physio Rehab Programs for ACL Injuries

Posted on | by Ash Cooney
By Sean Cooney, APA Titled Sport and Exercise Physiotherapist, Healthfix Founder and Caitlan Skillicorn, APA Titled Sport and Exercise Physiotherapist Senior Physiotherapist Healthfix North Sydney.   Living in a sports-loving nation like Australia, it’s no surprise that many individuals, both athletes and non-athletes, turn to sports as a means of recovery after surgery. However, successful rehabilitation requires a proactive and preventative approach, taking into account primary, secondary, and tertiary prevention strategies. It is crucial to ensure athletes build up their workloads safely to reduce the risk of subsequent injuries. To achieve the best outcomes, an interdisciplinary approach is often necessary, where practitioners share the responsibility for injury management and safe return to all activities.  

The Challenge of ACL Rehabilitation

Return to play after ACL reconstruction can be a challenging journey, with reported success rates as low as 65% for athletes, even with access to 24/7 care within professional organisations. The key to better rehabilitation outcomes lies in a structured and progressive postoperative rehabilitation program, combined with clear goal-setting, repeated testing, and patient education. Unfortunately, the high cost of frequent care can serve as a significant barrier to achieving these desired outcomes when using standard care physiotherapy clinics.  

Fixed-Fee Rehab Programs: The Solution

At Healthfix, we have recognised the need for athletes and non-athletes to receive the same level of care as professionals during their rehabilitation journey. To address the cost barrier and provide comprehensive support, we have developed fixed-price rehabilitation programs conducted in our state-of-the-art high-performance facility. Our programs are led by Titled Sport and Exercise Physiotherapists, Caitlan and Sean, with Sean also serving as the NSW Institute of Sport’s Performance Health Manager. At Healthfix, we aim to replicate the high-performance environment, equipped with a highly skilled integrated team and top-of-the-line gym facilities, to ensure optimal results and positive outcomes for our clients.  

Importance of High-Frequency Therapy

Research has shown that high-frequency therapy is critical for achieving optimal outcomes in ACL rehabilitation. For example, a study by Ekstrand (2011) revealed that 94% of athletes could return to their previous level of sport when provided with daily therapy, similar to what professionals receive. At Healthfix, we understand the significance of high-frequency therapy, and our fixed-fee program ensures clients have access to the services they need without financial constraints.

Comprehensive Rehabilitation for Long-Term Success

ACL reconstruction is just one example of the long-term rehabilitation process that includes joint replacements, ankle reconstructions, knee reconstructive surgeries, and shoulder reconstructions. Each patient’s journey may require different therapies at varying intensities and frequencies. By offering a fixed-fee program that provides access to a range of services, we ensure comprehensive rehabilitation that reduces the failure rates associated with joint instability and promotes overall well-being.  

Creating Motivation through Education, Goal-Setting, and Testing

At Healthfix, we understand that motivation plays a crucial role in successful rehabilitation. If you’re currently dealing with an injury, we understand that staying motivated throughout the rehabilitation process can be challenging. However, we have seen remarkable results when motivation is created and maintained through three key factors:
  1. Quality patient education: We believe in the power of knowledge. By providing you with in-depth information about your condition, the rehabilitation process, and the importance of your active participation, we aim to empower you to take control of your recovery journey. Understanding the ‘why’ behind each step can greatly enhance your motivation to commit to the rehabilitation program.
  2. Goal-setting: Setting clear and realistic goals is essential for keeping your motivation levels high. We will work closely with you to establish personalised goals that align with your needs and aspirations. These goals will serve as a driving force, giving you a sense of purpose and direction as you navigate your rehabilitation journey.
  3. Repeated functional testing: Regular functional testing is a valuable tool in your rehabilitation process. Through objective assessments and feedback, we can help you understand your current abilities and track your progress over time. This feedback will not only provide you with a realistic view of your improvements but also serve as a motivational tool, encouraging you to continue pushing yourself and surpassing your own expectations.
By providing thorough education on the rehabilitation process, setting achievable goals, and regularly assessing progress through functional testing, we keep our clients motivated and engaged throughout their recovery journey.  

Conclusion

Recovering from an ACL injury requires a proactive and comprehensive approach to rehabilitation. We firmly believe that a structured and highly progressive preoperative and postoperative rehabilitation program can lead to better outcomes. When combined with clear goal-setting, repeated testing, and thorough education, this approach creates an environment that nurtures your motivation and encourages you to actively engage in your recovery. Fixed-fee physio rehab programs, such as the ones offered at Healthfix, provide the solution to the cost barrier, ensuring that athletes and non-athletes receive the same level of care as professionals. With a highly skilled multidisciplinary team and a top-notch facility, we are dedicated to helping our clients achieve optimal outcomes and safely return to their desired level of activity. Don’t let cost limit your recovery—choose Healthfix and embark on a journey towards successful rehabilitation. If you’re ready to embark on a journey toward rehabilitation and regaining your physical well-being, we’re here to support you every step of the way. Together, we can overcome the challenges and achieve your desired outcomes.  

References

  1. Wollin, M., Thorborg, K., Drew, M., & Pizzari, T. (2020). A novel hamstring strain injury prevention system: post-match strength testing for secondary prevention in football. British journal of sports medicine, 54(9), 498-499.
  2. Blanch, P., & Gabbett, T. J. (2016). Has the athlete trained enough to return to play safely? The acute: chronic workload ratio permits clinicians to quantify a player’s risk of subsequent injury. British journal of sports medicine, 50(8), 471-475.
  3. Toohey, L. A., Drew, M. K., Fortington, L. V., Finch, C. F., & Cook, J. L. (2018). An updated subsequent injury categorisation model (SIC-2.0): data-driven categorisation of subsequent injuries in sport. Sports Medicine, 48, 2199-2210.
  4. Mooney, M., Charlton, P. C., Soltanzadeh, S., & Drew, M. K. (2017). Who ‘owns’ the injury or illness? Who ‘owns’ performance? Applying systems thinking to integrate health and performance in elite sport. British journal of sports medicine, 51(14), 1054-1055.
  5. Ekstrand J. (2011). A 94% return to elite level football after ACL surgery: a proof of possibilities with optimal caretaking or a sign of knee abuse?. Knee surgery, sports traumatology, arthroscopy: official journal of the ESSKA, 19(1), 1–2. https://doi.org/10.1007/s00167-010-1300-4
  6. Arundale, A. J. H., Capin, J. J., Zarzycki, R., Smith, A. H., & Snyder-Mackler, L. (2018). Two year ACL reinjury rate of 2.5%: Outcomes report of the men in a secondary ACL Injury Prevention Program (ACL-sports). International Journal of Sports Physical Therapy, 13(3), 422–431. https://doi.org/10.26603/ijspt20180422
   

Understanding Fear of Movement and Avoidance Behaviour: A Guide to Managing Chronic Musculoskeletal Pain

Posted on | by Ash Cooney
By Caitlan Skillicorn, Senior Physiotherapist, APA Titled Sports and Exercise Physiotherapist

Chronic MSK Pain

Living with chronic musculoskeletal pain can be a challenging and overwhelming experience. It often affects various aspects of your life, making it difficult to perform daily activities and participate in the things you enjoy. As someone seeking relief from this pain, it is important to understand the role of fear of movement and avoidance behaviour in managing chronic musculoskeletal pain. In this blog post, we will explore these concepts and provide you with a guide to better navigate your journey towards pain management and improved well-being.

 

The Fear-Avoidance Cycle

Chronic musculoskeletal pain can trigger fear and anxiety related to movement due to past painful experiences. This fear may lead to avoidance of certain activities or movements perceived as threatening. Unfortunately, this avoidance can reinforce the cycle of pain and disability, making it challenging to break free from its grip.

Recognising Your Fear and Avoidance

It is important to recognise any discrepancies between your self-reported fear of movement and your actual avoidance behaviour. Sometimes, individuals may experience high levels of fear while still engaging in activities or movements. Conversely, some individuals may avoid certain activities despite reporting lower levels of fear. Identifying these discrepancies can help you and your healthcare team tailor a personalised treatment plan to address your specific needs.

Assessing Your Fear and Avoidance

To gain a better understanding of your fear of movement and avoidance behaviour, healthcare professionals may use validated assessment tools such as the Tampa Scale for Kinesiophobia (TSK) and the Pain Catastrophizing Scale (PCS). These assessments can provide valuable insights into your pain-related fear, catastrophic thinking, and their potential impact on your daily functioning. By working with your healthcare team and discussing your results, you can collaboratively develop a comprehensive treatment plan.

Overcoming Fear and Avoidance

Reducing fear of movement and avoidance behaviour is essential for effectively managing chronic musculoskeletal pain. Gradual exposure therapy and cognitive-behavioural interventions are commonly used strategies to address fear-related barriers. These approaches involve gradually facing feared activities or movements in a safe and controlled manner while working on changing maladaptive beliefs and thoughts surrounding your pain. Educating yourself about the underlying mechanisms of pain can also empower you to take an active role in your recovery journey.

Embracing a Multidisciplinary Approach

Managing chronic musculoskeletal pain requires a multidisciplinary approach, involving a team of healthcare professionals such as physiotherapists, psychologists, pain specialists, and others. Working collaboratively with this team allows for a comprehensive and holistic approach to address the physical, psychological, and social aspects of your pain. The collective expertise of these professionals can provide you with the support, guidance, and resources necessary to effectively manage your pain and improve your overall well-being.

Understanding fear of movement and avoidance behaviour is vital for effectively managing chronic musculoskeletal pain. By recognising the role of fear and avoidance in your pain experience, assessing your own fears and behaviours, and collaborating with a multidisciplinary healthcare team, you can take proactive steps towards breaking the cycle of pain and regaining control over your life (Vlaeyen et al., 2023).

Remember, you are not alone in this journey, and with the right support and guidance, you can achieve improved pain management and overall well-being.

Reference:

Vlaeyen, J. W., Crombez, G., & Linton, S. J. (2023). Understanding Discrepancies in a Person’s Fear of Movement and Avoidance Behavior: A Guide for Musculoskeletal Rehabilitation Clinicians Who Support People With Chronic Musculoskeletal Pain. Journal of Orthopaedic & Sports Physical Therapy, 53(7), 360-362. doi: 10.2519/jospt.2023.11420.

Leeuw M, Goossens ME, Linton SJ, et al. The fear-avoidance model of musculoskeletal pain: current state of scientific evidence. J Behav Med. 2007;30(1):77-94.

Move to Improve: How Exercise Physiology Can Benefit People with Diabetes

Posted on | by Ash Cooney
By Daniel Thomson, Exercise Physiologist North Sydney According to the World Health Organization, diabetes affects over 420 million people worldwide, with numbers expected to rise in the coming years. Diabetes is a chronic disease that affects the way the body processes glucose, a type of sugar that is the body’s main source of energy. There are two main types of diabetes: type 1 and type 2. Both types can benefit greatly from regular exercise, which can help manage blood sugar levels, increase insulin sensitivity, and reduce the risk of complications associated with diabetes.

How Exercise Can Help People with Diabetes

  1. Blood sugar management: Regular exercise can help manage blood sugar levels by increasing the body’s sensitivity to insulin. Insulin is a hormone produced by the pancreas that helps regulate blood sugar levels. When the body becomes less sensitive to insulin, blood sugar levels can rise, leading to diabetes. Exercise can help increase insulin sensitivity, allowing the body to better manage blood sugar levels.
  2. Weight management: Maintaining a healthy weight is important for people with diabetes. Exercise can help with weight management by burning calories and building muscle mass. Maintaining a healthy weight can help reduce the risk of complications associated with diabetes, such as heart disease, stroke, and nerve damage.
  3. Cardiovascular health: People with diabetes are at an increased risk of developing cardiovascular disease. Exercise can help reduce this risk by improving cardiovascular health. Regular exercise can help lower blood pressure, reduce cholesterol levels, and improve circulation, all of which can help reduce the risk of cardiovascular disease.

Using an Exercise Physiologist to Help Manage Diabetes

An exercise physiologist is a healthcare professional who specialises in the study of how the body responds to exercise. They can work with people with diabetes to develop personalised exercise plans that are tailored to their individual needs and goals. An exercise physiologist can help people with diabetes by:
  1. Assessing fitness levels: An exercise physiologist can assess an individual’s fitness levels and develop a personalised exercise plan that takes into account their current fitness levels, medical history, and any complications associated with diabetes.
  2. Providing guidance and support: An exercise physiologist can provide guidance and support throughout the exercise program. They can help people with diabetes stay motivated and on track with their exercise goals.
  3. Monitoring progress: An exercise physiologist can monitor progress and make adjustments to the exercise plan as needed. This can help ensure that the exercise plan is effective and safe for the individual with diabetes.
Exercise can be a powerful tool for managing diabetes. Regular exercise can help manage blood sugar levels, improve cardiovascular health, and reduce the risk of complications associated with diabetes. An exercise physiologist can provide guidance and support to help people with diabetes develop personalised exercise plans that are safe and effective.

How to get started with exercise

Starting an exercise routine can be daunting, especially if you’re feeling overwhelmed or unmotivated due to your diabetes. Here are some tips to help you get started:
  1. Talk to your healthcare provider: Before starting any exercise routine, it’s important to talk to your healthcare provider. They can help you determine what type of exercise is safe and appropriate for you, and can offer guidance on how to manage your diabetes during exercise.
  2. Start small: If you’re feeling overwhelmed, start with small, manageable goals. Even a short walk around the block can be a good place to start. Gradually increase the duration and intensity of your exercise routine over time.
  3. Find an exercise buddy: Having a friend or family member to exercise with can be a great source of motivation and accountability. You can also join a diabetes support group or exercise class to meet others who are also managing diabetes through exercise.
  4. Hire an exercise physiologist: An exercise physiologist can help you develop a safe and effective exercise plan that’s tailored to your individual needs and goals. They can also provide guidance and support to help you stay motivated and on track.
  5. Celebrate your successes: Don’t forget to celebrate your successes, no matter how small they may seem. Every step in the right direction is a victory, and acknowledging your progress can help keep you motivated and on track.
 

References

  1. Colberg, S. R., Sigal, R. J., Yardley, J. E., Riddell, M. C., Dunstan, D. W., Dempsey, P. C., … & Tate, D. F. (2016). Physical activity/exercise and diabetes: a position statement of the American Diabetes Association. Diabetes Care, 39(11), 2065-2079.
  2. Chudyk, A., Petrella, R. J., & Maly, M. R. (2011). Effects of exercise on cardiovascular risk factors in type 2 diabetes: a meta-analysis. Diabetes Care, 34(5), 1228-1237.
  3. American College of Sports Medicine. (2018). ACSM’s guidelines for exercise testing and prescription. Lippincott Williams & Wilkins.

Keep Moving with Exercise Physiology: Managing Osteoarthritis Pain

Posted on | by Ash Cooney
By Jonathon Chellas, Senior Exercise Physiologist at North Sydney

What is osteoarthritis?

Osteoarthritis is a common chronic disorder of the joints and mainly affects older adults. In healthy joints, cartilage covers the surface of the joint and helps to absorb shock and allows for smooth movement. With osteoarthritis, there is degeneration of the cartilage leading to stiffness, pain, and limited mobility. The most common joints affected by arthritis are the hips, knees, big toes, spine and hands. Interestingly there is a poor correlation between the severity of the condition based on imaging compared with people’s perceived pain levels. Exercise Physiologist’s can help individuals with osteoarthritis keep active and manage their symptoms. In this blog, we will discuss the benefits of exercise physiology for osteoarthritis and how it can help you maintain a healthy and active lifestyle.  

How can exercise physiology help with OA symptoms?

Exercise physiology is the scientific study of the physiological and metabolic responses to physical activity. In the context of osteoarthritis, exercise physiology focuses on developing exercise programs that are safe and effective for individuals with joint pain and limited mobility. The goal of exercise physiology for osteoarthritis is to improve strength, joint function, reduce pain, and enhance overall physical fitness.

Exercise physiology for osteoarthritis is a holistic approach that takes into account an individual’s unique needs and limitations. The exercise program may include a combination of aerobic exercise, strength training, and flexibility exercises, tailored to each person’s specific needs. Some of the benefits of exercise physiology for osteoarthritis:

  1. Reduced Joint Pain: Exercise can help reduce joint pain by improving joint mobility, reducing inflammation, and strengthening the muscles around the joint.
  2. Improved Joint Function: Exercise can improve joint function by increasing range of motion, reducing stiffness, and improving balance and coordination.
  3. Increased Muscle Strength: Exercise can help increase muscle strength, which can help support the joints and improve overall physical function.
  4. Weight Management: Exercise can help with weight management, which can reduce the stress on the joints and improve overall health.
  5. Improved Mental Health: Exercise can have a positive impact on mental health, reducing stress, anxiety, and depression, which are common in individuals with osteoarthritis.

Exercise physiology for osteoarthritis is a safe and effective way to manage joint pain and maintain an active lifestyle. However, it is important to consult with a qualified exercise physiologist before starting an exercise program. They can help develop an exercise plan that is tailored to your individual needs and limitations and ensure that you exercise safely and effectively.

Exercise physiology for osteoarthritis can help individuals manage joint pain, improve joint function, increase muscle strength, and maintain a healthy and active lifestyle. With the help of a qualified exercise physiologist, individuals with osteoarthritis can develop a safe and effective exercise program that is tailored to their unique needs and limitations. Exercise may be challenging at first, but with perseverance, individuals with osteoarthritis can experience the benefits of exercise and improve their overall quality of life.

References
  1. Fransen, M., McConnell, S., Harmer, A. R., Van der Esch, M., Simic, M., & Bennell, K. L. (2015). Exercise for osteoarthritis of the knee: a Cochrane systematic review. British journal of sports medicine, 49(24), 1554-1557
  2. Brosseau, L., Taki, J., Desjardins, B., Thevenot, O., Fransen, M., Wells, G. A., … & Toupin-April, K. (2015). The Ottawa panel clinical practice guidelines for the management of knee osteoarthritis: Part one: Introduction, and mind-body exercise programs. Clinical rehabilitation, 29(11), 1061-1075.
  3. Uthman, O. A., van der Windt, D. A., Jordan, J. L., Dziedzic, K. S., Healey, E. L., & Peat, G. M. (2014). Exercise for lower limb osteoarthritis: systematic review incorporating trial sequential analysis and network meta-analysis. Bmj, 348, f5555.
  4. Porcheret, M., Jordan, K., Jinks, C., Croft, P., & Bedson, J. (2010). Primary care treatment of knee pain—a survey in older adults. Rheumatology, 49(11), 2214-2220.

Physio Advice: Effective Exercises for Shoulder Pain for women over 50

Posted on | by Ash Cooney
By Caitlan Skillicorn, Senior Physiotherapist

Shoulder pain and how to manage with physiotherapy

As women age, shoulder pain can become a more common occurrence. Whether it is due to hormone-related changes or simply wear and tear from years of use, there are several things that women over 50 can do to alleviate their shoulder pain and get back to their normal activities. Here are some physiotherapy tips tailored to women over 50 for treating shoulder pain:
  1. Relative rest: It’s important to rest the affected area and avoid any activities that cause pain or discomfort. Women over 50 should be especially careful with lifting heavy objects or performing overhead activities that may exacerbate shoulder pain.
  2. Ice or Heat: Applying ice or heat to the affected area can help to alleviate pain and discomfort. Women over 50 should be mindful of any skin changes or decreased sensation that may occur with age, and apply ice or heat for shorter periods of time or with a protective barrier.
  3. Shoulder Exercises: Specific shoulder exercises can help to strengthen the muscles around the joint and improve range of motion. Women over 50 may benefit from exercises that focus on improving posture and balance as well as strengthening the rotator cuff muscles.
  4. Posture Correction: Poor posture can contribute to shoulder pain. A physiotherapist can assess your posture and recommend exercises to help correct any imbalances that may be contributing to your pain. Women over 50 may be especially prone to developing kyphosis (rounded shoulders) and may need exercises to address this issue.
  5. Manual Therapy: Manual therapy techniques such as massage and mobilisation can help to relieve pain and improve range of motion. These techniques should only be performed by a qualified physiotherapist.
  6. Anti-inflammatory Medications: Non-steroidal anti-inflammatory drugs (NSAIDs) can help to reduce pain and inflammation in the shoulder. Women over 50 should be cautious with taking medications and only use them under the guidance of a healthcare professional and should only be used for short periods.

Exercises for Shoulder Pain – general advice

One of the best ways to do this is through targeted exercises that strengthen and stretch the muscles surrounding the shoulder joint. Your physiotherapist can work with you to create a personalised exercise plan that addresses your unique needs and goals. Some exercises that may be beneficial for shoulder pain include:
  1. Shoulder blade squeeze: Sit or stand up straight, then pull your shoulder blades together and hold for five seconds. Release and repeat 10-15 times.
  2. Wall push-up: Stand facing a wall with your arms extended at shoulder height, then slowly bend your elbows to lower your body towards the wall. Push back up to the starting position and repeat 10-15 times.
  3. Resistance band rotations: Hold a resistance band with both hands and raise your arms to shoulder height. Rotate your arms to the right and left, keeping your elbows straight, and repeat 10-15 times.
  4. Sleeper stretch: Lie on your side with your affected arm resting on a pillow at shoulder height. Gently press your affected hand towards the bed, stretching your shoulder, and hold for 15-30 seconds. Repeat 2-3 times on each side.
These exercises, along with others recommended by your physiotherapist, can help alleviate shoulder pain and improve mobility. If you’re experiencing shoulder pain in North Sydney, don’t hesitate to seek the advice of a physiotherapist to get started on the path to pain-free movement.  
Woman doing Exercise

Treating Patellar Tendinosis in North Sydney with Effective Physiotherapy Techniques

Posted on | by Ash Cooney

By Caitlan Skillicorn, Senior Physiotherapist

Patellar tendinosis, also known as jumper’s knee, is a common condition that affects athletes, particularly those involved in jumping sports. It is characterized by pain and tenderness in the patellar tendon, which connects the kneecap to the shinbone. The condition is caused by repetitive stress and strain on the tendon, leading to microtears and degeneration. If left untreated, it can progress to a more severe form known as a patellar tendon tear. However, with the help of physiotherapy, patellar tendinosis can be effectively treated and managed.   Physiotherapy for patellar tendinosis typically involves a combination of exercise, manual therapy, and education. Here are some ways that physiotherapy can help:
  1. Relative rest and activity modification: Resting the affected knee and modifying activities that aggravate the condition is important to allow the tendon to heal. A physiotherapist can recommend alternative activities that are less stressful on the tendon and help to maintain cardiovascular fitness.
  2. Stretching and flexibility exercises: Tight muscles and a lack of flexibility can contribute to patellar tendinosis. A physiotherapist can recommend stretching exercises to improve flexibility and reduce tension on the tendon.
  3. Strengthening exercises: Strengthening exercises for the quadriceps and hamstring muscles can help to alleviate the load on the patellar tendon. Eccentric exercises, which involve lengthening the muscle while it contracts, have been shown to be particularly effective in treating patellar tendinosis.
  4. Manual therapy: Manual therapy techniques such as massage, myofascial release, and soft tissue mobilization can help to reduce pain and improve tissue mobility.
  5. Bio mechanical assessment and correction: A physiotherapist can assess the patient’s gait and movement patterns to identify any imbalances or abnormalities that may be contributing to the condition. Corrective exercises canthen be prescribed to improve biomechanics and reduce stress on the patellar tendon.
  6. Taping and bracing: Taping or bracing the knee can help to provide support and alleviate pain during activity temporarily during rehabilitation. A physiotherapist can recommend the appropriate taping or bracing technique based on the patient’s individual needs.
  7. Education: Educating patients on the causes and contributing factors of patellar tendinosis is an important aspect of treatment. A physiotherapist can provide guidance on proper warm-up and cool-down techniques, as well as advice on equipment and training methods that may reduce the risk of injury.
  Patellar tendinosis is a common condition that can be effectively treated with physiotherapy. Treatment typically involves a combination of rest, stretching and flexibility exercises, strengthening exercises, manual therapy, biomechanical assessment and correction, taping and bracing, and education. If you are experiencing pain or tenderness in your patellar tendon, seek the help of a qualified physiotherapist who can develop a personalized treatment plan to address your specific needs.

Maximising the Benefits of Exercise for People with Multiple Sclerosis in North Sydney

Posted on | by Ash Cooney

Maximising the Benefits of Exercise for People with Multiple Sclerosis in North Sydney

Exercise is an essential component of managing multiple sclerosis (MS), a chronic autoimmune disease that affects the central nervous system. MS can cause physical and cognitive decline, increased falls risk, and other symptoms that can negatively impact a person’s quality of life, such as:
  • Cognitive decline (concentration, memory, speech etc.)
  • Physical decline: decreased strength and cardiovascular fitness
  • Increased falls risk
  • Fatigue
  • Temperature sensitivity
  • Depression
  • Incontinence
That’s where accredited exercise physiologists (EPs) come in.   EPs are allied health professionals who specialise in exercise prescription for the treatment and management of chronic health conditions. They use a bio-psychosocial approach to understand how MS affects a person’s quality of life and develop exercise programs tailored to their individual needs.

Benefits of Exercise for People with MS

Exercise and physical activity have been shown to improve the symptoms associated with MS. Here are some of the ways exercise can help:
  • Improved upper and lower body strength and endurance: Performed correctly, resistance training exercise can help to maintain and improve function alongside appropriate pacing strategies. Your Exercise Physiologist can assist you to suitably structure your exercise intensity (how hard), frequency (how often), timing (how long), and type (what kind).
  • Cardiovascular fitness: Cardiovascular exercise and implementation of pacing strategies can assist with symptoms of fatigue and lethargy. Your body responds to the cardiovascular stimulus by creating adaptations that, over time make the exercise easier to complete. This increase in fitness also helps to prevent cardiovascular diseases and other co-morbidities, as well as allow you to achieve more throughout the day.
  • Balance: 50-60% of people living with MS will have one or more falls within the year, with balance impairing 75% of these individuals. Fear of falling and potentially hurting oneself can restrict participation in many activities- both social and personal. Including balance exercises into your routine can help to prevent falls and subsequent injuries.

What Type of Exercise is Recommended?

It’s always best to start small and find a regular exercise routine that is sustainable for life. Slowly build up to the recommendations at a pace that does not leave you too fatigued to complete your activities of daily living. Here are some exercise recommendations:
  • 30 minutes of moderate-intensity aerobic activity (2 days per week)
  • Strength training for major muscle groups (2 days per week)
  • Include balance and mobility exercises most days of the week.
All exercises can be modified by an Exercise Physiologist to suit your capability.

Who Can Help Me?

Finding the right support is important if you feel like exercise is too challenging or daunting. An Accredited Exercise Physiologist will be able to get you exercising and moving at a safe and appropriate level. They will also educate and guide you on independent management of your condition, so that you can become empowered and self-reliant when the time is right. If you’re in North Sydney, visit us today or ask your GP about Exercise Physiology in your Multiple Sclerosis management plan to start maximising the benefits of exercise for your MS management plan. Resources: