Tag: physio rehab

ankle injury

Stronger Ankles: Navigating the Road to Recovery from Ankle Injury

Posted on | by Ash Cooney

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, with chronic ankle instability a common occurrence after an ankle injury, so knowing how best to take care of your ankle and how best to recover from an injury is super 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.

Train for FREE in 2023! January gym membership offer for new clients in North Sydney

Posted on | by Ash Cooney

Train for FREE in 2023! January gym membership offer for new clients in North Sydney.

Is this your year to tackle that health issue, that niggle, that “thing” that stops you from doing and being the person you want to be?   Are you ready to get started with a health journey that is flexible, fully customisable and offered in a place where you feel comfortable, supported and confident you will achieve your goals?   At Healthfix we offer so much more than your usual gym membership because we know how to achieve long term results. A team of experts working for you, all your rehabilitation, exercise and dietary needs in one place, options for 1:1 or small group training, proven structured programs such  as strength, weight loss or injury rehabilitation and full gym access: anything you are looking for we have you covered.   Our January promotion offers unbeatable value for new clients!  

Healthfix event – How to use a proactive healthcare approach to be your personal best at any age

Posted on | by Ash Cooney

You are invited!

Early in his career Sean identified that the health care approach of finding and focusing on problems was only leading to people feeling fear and limitations from conditions they were diagnosed with and being more reliant on therapists for maintenance care. He knew there was a better way and that involved getting people active in things they loved to do, using a team of experts with a common goal and empowering people to feel confident in both their ability and understanding of their bodies, were the solutions to achieve long term results.  Then came Healthfix 11 years ago in which Sean has built the systems and quality assurance to deliver these results to client’s time after time. Sean’s approach and vision have been sought by the wider community including NSWIS and various advisory boards.

We invite you to come and spend an evening with Sean to gain an understanding of how this approach can help you with a real result despite any injury or condition you experience.

An Evening with Sean Cooney

Healthfix Founder Sports titled Physiotherapist Manager Performance Health at NSW Institute of Sport UTS Physiotherapy Advisory Board Member Member of the Australian College of Physiotherapists

Topics we will cover include:
  • What is proactive health (health care vs sick care)
  • Why proactive health achieves superior results
  • Common heath conditions (including back pain, headaches, tendonitis)
  • How to be your personal best at any age

We look forward to seeing you there! To reserve your spot please rsvp to getfixed@healthfix.com.au

Healthfix – Then and Now

Posted on | by Healthfix
Joel bates then and now                          

To think that only 9 years ago, only 4 of us were huddled into a corner of Anytime Fitness down in McMahon’s point, pondering where this thing called Healthfix could end up. I always admired Sean’s vision and determination to ultimately have a facility full of great people working towards amazing personal health. At times I would question whether those were dreams of grandeur, or simply dreams that lay the foundation for a thriving business of 20+ staff over two locations. Thankfully I was wrong.

Before I could see develop further, I decided to ditch Healthfix, and chase a girl to Singapore. Luckily this was the best thing I have ever done. Now Lisa is my amazing wife and mother of our beautiful daughter Odette. This move personally was the life experience shift that has shaped me and the way I treat. I created the context for my development as a musculoskeletal physiotherapist, but more so the experience to understand what it takes to treat people from all countries, cultures and backgrounds.

This also then allowed me to look back on what Healthfix was becoming. I loved the chance to talk to Sean (he did most of the talking surprisingly) and share stories of our professional and personal development. Not only did the layers of professional assets grow at Healthfix, so did the vision of the facility that now exists in North Sydney.

Now things are different. I look at the younger physio’s here and am so impressed with their knowledge, maturity, and empathy. Their development is incredible, and it provides the glue that creates a great physiotherapy team and keeps us all on our toes. Our ability to integrate with our team, allows our patients to achieve so much more. This can range from the simple things of picking up your kids or running your first marathon. For too long, Physio’s have been trying to do too much, when the answer is creating a team around the patient so they can achieve more. The facility we have (and have access to in Broadway) creates the active environment needed to get the long terms results we crave.

Physiotherapy has changed, and in that change, we are moving towards the model that Healthfix embodies. Integration and drawing on high level Exercise Physiologists, Personal trainers and Dieticians simply mean we get better results for our clients. We now need to consider all facets of the individual in front of us to understand where we can best help them. This is the environment we have now at Healthfix. I am grateful to have the opportunity to be back at Healthfix. Whilst much has grown and developed, the same core of quality results for patients remains at the core. Ultimately that’s why we do what we do.

Shoulder pain

Focus on: shoulder pain | Top 5 tips for managing shoulder pain 

Posted on | by Healthfix
Shoulder pain is a common physical occurrence. Your shoulder is a complex, highly mobile structure made up of several components. When considering the shoulder you need to think about the collarbone connecting to your chest, the collarbone connecting to the shoulderblade or scapula, and finally the arm bone joining to the scapula. Strong tendons, ligaments and muscles support your shoulder and make it stable. In younger people, pain is more likely to be due to an accident or injury. However as you age natural changes occur to your shoulder joint and the rotator cuff tendon, similar to seeing wrinkles and grey hairs in the mirror. We also see pain more strongly associated with how one is using – or perhaps not using – their shoulder. Here are five easy tips to help manage shoulder pain and keep your joint strong.  

#1 Shoulder pain diagnosis

There are many causes of shoulder pain and not all of them are due to problems of the shoulder joints or associated structures. Accurate diagnosis is important. “Common pathology is frozen shoulder, impingent, tendinopathy and referral from the scapular or neck,” physiotherapist and Healthfix founder Sean Cooney. “To treat your pain effectively, it’s crucial to know what to treat.”

 

#2 Using full range

When experiencing shoulder pain, the protective muscles around the joint try to keep your arm by your side in an effort to restrict movement. Activating the muscles that move the shoulder through its full range (these are called the antagonist muscles) can significantly reduce your recovery time.

 

#3 Comfortable and progressive loading

Everyone’s progress is different. Make sure you don’t push yourself or your shoulder beyond what feels comfortable. That said, strength is built with progressive loading – that is, a little more weight and/or repetitions as is safe for your particular issue. “Monitor your pain one to two hours after exercise or the next morning to know if you’re loading correctly,” advises Sean. 

 

#4 Don’t go too far

Pain management is the first step to regaining strength in any part of the body. Sean recommends to first get comfortable with using your arms below shoulder height, gradually moving up to shoulder height before – no points for guessing – graduating to using your arms above your head. “This is a safe way to ensure you’re not going too far when regaining your full range of motion,” says Sean.

 

#5 Stretch. And stretch again.

“Stretching can serve as a great tester and reliever of pain, not to mention the best way to improve flexibility in the shoulder. A daily doorway stretch can help mitigate shoulder pain or find out if you’re lacking some essential range of motion. To do this, find yourself a clear doorway, stretch the arm overhead to grasp the door frame, then lean forward to create resistance. If you’re suffering from shoulder pain, our team of physiotherapists and exercise physiologists can help. Book an appointment online today.
Relieving back pain

Focus on: back pain | Help relieve a sore back with these lifestyle tips

Posted on | by Healthfix

Back pain and posture

Poor posture can make back pain worse, especially if you sit for long periods. Be conscious of your posture: sit upright, with your shoulders relaxed and your body supported against the back of your chair. Try putting a pillow or a rolled towel between your lower back and your seat, and keep your feet flat on the floor. If you suffer from back pain, it might be a good idea to invest in an ergonomic chair.

Stay active

It may feel counterintuitive, but bed rest or staying still is one of the worst things you can do for a sore back. It’s important to move, no matter how slowly. Gentle exercise has been found to be one of the most effective ways to relieve back pain quickly. Don’t rest for more than a day or two. Swimming, walking and yoga are all great ways to get moving again. 

Stretch it out

Studies show that yoga can help alleviate neck and back pain. Regularly stretching the muscles, tendons and ligaments that support the spine is an important element of all back exercise programs.  Stretching can reduce tension in muscles supporting the spine; tension in these muscles can worsen pain from any number of back pain conditions. It also helps improve range of motion and overall mobility.

Strengthen your core

Strong back and abdominal muscles can help heal most types of back pain, especially the most common form of back pain caused by soft tissue injury or back muscle strain. Back and abdominal muscles, referred to as core muscles, tend to weaken with age unless specifically exercised. The abdominal muscles and back muscles provide the strength to keep the body upright and for movement. When these core muscles are in poor condition, additional stress is applied to the spine as it supports the body, and back injury or back pain is more likely. Exercises that strengthen these core muscles should be a part of a balanced back/abdominal exercise program. Pilates is great for core strengthening.

Lose the luggage

Carrying an overstuffed handbag or heavy backpack slung over one shoulder can force your spine into a rotated position and cause an asymmetrical posture. It makes the muscles on one side of your back work much harder to maintain balance, which puts you at greater risk of back pain and injury. Backpack wearers, use both straps – distributing weight evenly helps to protect against back strain.

Stress less (or at least try to)

Work, home life and everyday worries – these days, there’s more than a few of them – can leave you stressed. Add that to the frustration of back pain, and it’s not uncommon to feel tense. Which in turn can make pain feel worse, and diminish motivation to stay active – which again, doesn’t help your mood. It’s a vicious cycle. Positive thinking, and relaxation techniques like deep breathing exercises can help. 

Start physiotherapy

Physiotherapists can teach you how to sit, stand, and move in a way that keeps your spine in proper alignment and alleviates strain on your back. They’re also experts in specialised exercises that strengthen the core muscles that support your back. A strong core is one of the best ways to prevent more back pain in the future. Studies show that when you increase your strength, flexibility, and endurance, back pain decreases — but it takes time. The Healthfix team benefits from being led by our director Sean Cooney, who studied Physiotherapy at the University of Sydney and is completing his Masters in Sports Physiotherapy at LaTrobe University. He’s also worked extensively as a personal trainer . Sean’s approach blends both performance and injury management. Book in to see how he and the team can help with your back pain.