Tag: physio

Meniscus Tears and How We Rehabilitate Them Using Physio

Posted on | by Ash Cooney
By Caitlan, Skillicorn, Senior Physiotherapist North Sydney   A meniscus tear can be a significant setback for those who live an active lifestyle. Whether it be due to a sudden twist during your social basketball competition midweek or a misstep during your Saturday park run, this injury can cause significant pain, swelling and limited mobility. However, with the right rehabilitation program, you can regain strength, mobility and function in your knee so you can resume your active lifestyle without missing a step. Before moving into the rehabilitation component, let’s first understand what the meniscus is and what it’s role in knee function. The meniscus is a C-shaped piece of cartridge located between the femur and tibia (as shown in the picture). It acts as a shock absorber, providing cushioning and stability to the knee joint during movement. A tear occurs most often due to a sudden forceful twisting motion or can be due to age-related changes. Once diagnosed, either through physical examination and/or imaging. Treatment approach is determined by the severity and location of the tear. More severe tear’s may require surgical intervention, however this is a discussion you would have with you physiotherapist.  

Rehabilitation phases

  Previously rehabilitation had been milestoned by date timelines, more recently rehabilitation protocols have become criteria driven, meaning that instead of waiting for a certain week to pass before you can progress, you can move into the next phase once you have hit the required clinically markers. Our class structure allows a smooth transition between the phases with appropriate intensities to facilitate a successful and long lasting outcome.  

Early Rehabilitation

  • The goals of this phase are to reduce pain and swelling, maintain range of motion and start to strengthen the surrounding muscles with activation and isometric based exercises
  • Through this phase, you will spend one on one time with your physiotherapist to ensure correct movements and reduce any aggravating factors.
  • Exiting this phase requires a reduction in swelling, restoration of full range of pain free knee flexion and extension as well as the ability to activate your quadricep muscle.

Mid-stage Rehabilitation

  • The goals of this phase are to build back your strength through the full range of motion, improve balance and proprioception, as well as beginning to rebuild your cardiovascular fitness though use of bikes, rowers, and swimming. Towards the end of this phase exercises will start to get to ready to return to running.
  • During this phase of rehabilitation, you will see your physiotherapist less one on one and engage more in a rehab group class setting. This provides you with a community of people like you, working together towards improving strength and fitness. We have found that these group classes produce better results than purely one on one care as you are able to increase session numbers to get the required load to build strength in a positive environment.
  • Exiting this phase requires an ability to jump and land with control, a return of quadricep, hamstring and calf strength to that of your non-injured leg as well as a complete reduction in swelling.

End-stage Rehabilitation

  • The goals of this final phase are to prepare you for what activities you are looking to return to, this phase is individualised depending on whether you want to return to tennis, running or just being able to play with the kids. Exercises will be sport-specific and functional to your goals.
  • Gradually we will introduce higher-intensity strength training exercises as well as agility-based drills and plyometrics to enhance dynamic stability.
  • Exiting this phase requires completion of all sport-specific testing to the required level for you as well as your confidence to return to the same level of activity as before.
 

Key Considerations

  Throughout the rehabilitation process, you must ensure you listen to what your body is telling you, it’s natural to want to get to the end as quick as you can but rushing rehabilitation can be detrimental and potentially further elongate your return. Rest and recovery are just as important as the exercises you complete in the gym. Make sure to be in constant communication with your physiotherapist to voice any concerns you may have, don’t push through pain and modify exercises as required.   By following the principles outlined in this guide and working closely with the team here at Healthfix, you will be able to return to the activities you enjoy and achieve long-lasting success.
Expert Physio & Group Fitness in North Sydney

From Injury to Performance: Healthfix’s Blend of Expert Physio and Group Fitness Innovation

Posted on | by Ash Cooney
At Healthfix, we’re changing the game in physiotherapy here in North Sydney. We combine the know-how of physiotherapy with  group classes to help you not just recover, but truly transform your health for the better. Our goal? To help you get healthy and stay that way.

A Special Mix of Personal Attention and Group Programs

At Healthfix, we’ve crafted a health journey that combines individual physiotherapy with the benefits of  and strength training and group programs. This approach ensures comprehensive support at every stage – from initial recovery in our Restore phase, strengthening in the Base phase, to peak achievement in the Perform phase. It’s all about providing the necessary care, exactly when you need it.

Transforming Health Beyond Recovery

Our group programs are designed to enhance one-on-one sessions, creating a seamless connection between your personalised health plan and the collective progress achievable through group engagement. This structure offers more frequent interactions with your health professionals, keeping your health journey focused and effectively guided.

The Impact of Increased Exercise

A significant advantage of our method is the augmented amount of exercise you engage in each week. Regularly incorporating physical activity into your daily routine leads to greater and more sustainable health improvements, enabling you to reach your objectives more swiftly.

Every Phase of Your Journey: Restore, Base, and Perform. Exercise at Your Level

From the nurturing beginnings of the Restore phase, through the foundational development in the Base phase, to the heights of the Perform phase, every step is thoughtfully designed.

Restore Phase: Laying the Groundwork for Recovery

The Restore phase is all about setting you on the path from injury or chronic pain towards healing, focusing on:
  • Customised Physiotherapy: Tailoring plans specifically to address your injuries or conditions.
  • Gradual Strengthening and Mobility Work: Aiming to rebuild your strength and flexibility at a pace that prevents further injury.
  • Supportive Group Environment: Small group settings foster a supportive atmosphere where progress is shared and celebrated.
  • Educational Empowerment: Providing knowledge about your condition and self-care strategies to aid your recovery.

Base Phase: Establishing Your Health’s Foundation

Transitioning to building a solid health foundation, the Base phase is where resilience and strength are developed, including:
  • Expert-Led Exercise Classes: Centred on enhancing core strength, cardiovascular health, and overall well-being, safely and efficiently.
  • Functional Fitness Focus: Concentrating on workouts that elevate your everyday life and overall quality of living.
  • Adaptive Programming: Customising exercises to accommodate diverse fitness levels, allowing everyone to advance at their own pace.
  • Community Motivation: The collective dynamic of the group encourages motivation and accountability, crucial for a durable health foundation.

Perform Phase: Surpassing Your Expectations

For those aiming to exceed their limits, the Perform phase challenges you to achieve top performance, featuring:
  • Advanced Training Strategies: Employing various training methods, including strength, conditioning, and functional movements, to enhance overall physical performance.
  • Targeted Goal Achievement: Whether aiming for sports performance, personal fitness milestones, or holistic health improvements, this phase is directed at realising these ambitions.
  • Dynamic Group Sessions: Engage in classes designed to maximise your potential and celebrate every milestone in an energising, supportive atmosphere.

Join Our Supportive Community

Choosing Healthfix isn’t just about selecting a gym; it’s about joining a community committed to supporting you through every step of your health journey. With our skilled team of physiotherapists, exercise physiologists, and personal trainers, alongside the collaborative energy of our group programs, we ensure your route to health is effective, focused, and fulfilling.
   
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.

Physiotherapy for Back Pain

Why We Support Choosing Physiotherapy First for Acute Low Back Pain at Healthfix

Posted on | by Ash Cooney
By Caitlan Skillicorn, Senior Physiotherapist on behalf of the Healthfix Physiotherapy team

Hello, Healthfix Community!

At Healthfix, we’re committed to your well-being and providing the best care possible. Today, we want to share our perspective on a recent study that’s been making waves in the world of healthcare. It’s a study conducted at the University of Pittsburgh, and it highlights something that resonates deeply with our approach to physiotherapy and holistic care here at Healthfix.

The Study in Question

The study we’re talking about reveals a simple yet powerful idea: when it comes to acute low back pain, your initial choice of care matters. The research, published in the journal Physical Therapy, suggests that those who begin their journey with physiotherapy tend to experience shorter episodes of pain and spend less on healthcare in the long run.

Why Does This Matter to Us?

As physiotherapists at Healthfix, we’ve always believed in the transformative power of early intervention and a holistic approach to managing low back pain. This study supports our stance and offers validation to what we’ve seen in our practice every day.

Local Relevance

Now, you might be thinking, “But this study was conducted in the United States. How does it relate to my experience here in Australia?” Great question! While the study originates from across the ocean, the principles it highlights are remarkably relevant to our healthcare landscape.

Understanding the Findings

Let’s break down some of the key findings and why they matter to you as someone dealing with acute low back pain:

  1. Time to Pain Relief: The study showed that those who initially sought care from physiotherapists experienced faster relief compared to those who went down other paths (GP, Hospital or medication). This aligns perfectly with our belief that early intervention can make a significant difference in your pain journey.
  1. Cost of Care: Choosing physiotherapy care as your first step resulted in lower healthcare costs. Who doesn’t appreciate saving money while getting the best care possible?
  1. High-Cost Interventions: The study also found that those who started with physiotherapy were less likely to receive high-cost procedures. This means a potentially smoother, more cost-effective healing process as well as being more likely to avoid a surgical intervention.
  1. Opioid Prescriptions: Here’s something we’re all too familiar with in Australia—the concerns around opioid usage. The study highlights that choosing physiotherapy can reduce the need for opioids, aligning with our commitment to safer, non-pharmacological approaches to pain management.

Our Commitment to You

At Healthfix, we’re more than just physiotherapists. We’re your partners in your journey toward wellness. We’re passionate about providing not only the best care but also a holistic experience that addresses the root causes of your pain.

We understand that the traditional approach to managing low back pain may not always be the most effective or cost-efficient. That’s why we’re excited about this study—it supports our belief that early intervention with physiotherapy can lead to better outcomes for you.

What We Offer

Beyond physiotherapy, we’re here to provide a comprehensive approach to your well-being. Our services extend to health coaching, dietetics, pain psychology and exercise. We’re dedicated to ensuring that you receive the most suitable and effective care reducing the chance of needing surgical interventions, injections, or opioids.

Join Us in Shaping a Better Path

We invite you to join us in reshaping the way we think about managing acute low back pain. Let’s ask the important questions:

Why shouldn’t physiotherapists be the primary musculoskeletal providers?

How can we better integrate physiotherapy into emergency departments and primary care?

By choosing physiotherapy as your first step in your low back pain journey, you’re not only helping yourself but also contributing to a shift in healthcare that prioritises holistic wellness.

Conclusion

At Healthfix, we support the idea that your first choice in healthcare matters, and we’re here to provide you with the best possible care. Whether you’re already a part of our community or considering us for your healthcare needs, know that we’re here to support you on your path to wellness.

Have questions or need guidance on managing your low back pain? Reach out to us today, and one of our expert physiotherapy team members will provide the answers and support you need. We’re here to help you on your journey to a more comfortable, healthier life.
  Reference UPMC. (2023, September 26). Managing Low Back Pain. UPMC HealthBeat. https://www.upmc.com/media/news/092623-low-back-pain

Achieving Optimal Recovery: Physio Rehab for ACL Injuries

Posted on | by Ash Cooney
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. In this blog we explore physio rehab for ACL injuries and how the team at Healthfix can help you achieve your goals.  

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
      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.

Healthy Hips: Tips for Managing & Relieving Hip Pain

Posted on | by Ash Cooney
Hip pain can be a challenging condition to deal with, impacting daily activities and causing discomfort and whether you’re an athlete or a weekend warrior, hip pain is a common issue that affects many people. In this blog post, we’ll explore common hip injuries and conditions that can cause pain and discomfort. Additionally, we’ll provide helpful physiotherapy tips for joint pain relief and management so you can have healthy hips!

Common Hip Injuries and Conditions

  • Arthritis: Hip arthritis is a common condition that occurs when the cartilage in your hip joint wears down over time, leading to pain and stiffness.
  • Bursitis: Bursitis is the inflammation of the bursae, the small sacs of fluid that cushion and lubricate the joints. In the hip, bursitis can cause pain and swelling.
  • Gluteal Tendinopathy: A very common condition, more common in older females, brought on by a sudden increase in activity or on-going poor biomechanics • Hip
  • Labral Tear: A hip labral tear is a tear in the cartilage that surrounds the hip joint. It can cause pain and instability in the hip. This is less common in the general population but good to look out for if you are experiencing a painful catching sensation in the hip after a fall or intense bout of exercise.

Tips for Joint Pain Relief and Management from Physiotherapy

  • Exercise: Initially gentle exercises such as stretching and low-impact activities like walking or swimming can help keep the hip joint mobile and reduce pain. Then once the acute symptoms have settled, a progressive strengthening program to improve the strength around the hip joint will help to reduce the risk of reoccurance.
  • Weight Management: Maintaining a healthy weight can help reduce pressure on the hip joint, which can help prevent injuries and reduce pain.
  • Hot and Cold Therapy: Applying heat or ice to the affected area can help reduce pain and inflammation.
  • Medication: Over-the-counter pain relievers such as paracetamol or non steroidal anti-inflammatory drugs (NSAIDs) can help reduce pain and inflammation.
  • Seeking Professional Help: If you’re experiencing hip pain that isn’t relieved by self-care measures, it’s important to seek professional help from a physiotherapist or other healthcare provider. They can evaluate your hip pain and create a treatment plan that’s tailored to your needs

Exercises to Strengthen Your Hips

Exercises to strengthen your hips can also be helpful. 1. Hip Bridges: Lie on your back with your knees bent and feet flat on the floor. Lift your hips off the floor until your knees, hips, and shoulders form a straight line. Hold for 5 seconds and then lower your hips back down to the floor. Repeat for 10-15 reps. 2. Clamshells: Lie on your side with your knees bent and your feet together. Keeping your feet together, lift your top knee up as high as you can while keeping your hips straight. Hold for 2-3 seconds and then lower your knee back down. Repeat for 10-15 reps on each side. 3. Squats: Stand with your feet shoulder-width apart and your toes pointing forward. Lower your body down into a squat, keeping your weight in your heels and your knees tracking over your toes. Hold for 2-3 seconds and then push back up to the starting position. Repeat for 10-15 reps   Hip pain can be a frustrating and debilitating issue, but there are many strategies you can use to manage and prevent it. Remember to listen to your body and take care of your hips – they’re essential for so many daily activities!     Caitlan Skillicorn, APA Titled Sport and Exercise Physiotherapist, Healthfix North Sydney

Ready, Set, Fun Run! Learn to Run and Crush Your Fun Run with these Physio Tips!

Posted on | by Ash Cooney
Think you can’t run? Think again! With these tips from Caitlan Skillicorn Senior Physiotherapist and the help of a physiotherapist, you can prepare for a run event and achieve your running goals safely and effectively. Whether you’re a beginner or just looking to improve your running, these tips will help you start your journey towards becoming a stronger and healthier runner. So don’t let your doubts hold you back – lace up your shoes and let’s get started!

Getting started 

Getting started with running can be an exciting but daunting task, especially if you are new to the sport. Here is a guide to help you get started and prepare for an event like a fun run or City to surf with the help of physiotherapy:

  1. Start Slowly: If you are new to running, it is important to start slowly and build up gradually. Begin with shorter distances, such as 2-3km runs, and increase your mileage by no more than 10% each week. This will help you avoid injury and build endurance gradually.

  2. Wear Proper Footwear: Wearing the right running shoes is important to reduce the risk of injury. Consult with a physiotherapist or a specialist running shoe store to find the right pair of shoes for your foot type and gait.

  3. Warm-Up and Stretch: A proper warm-up can help reduce the risk of injury and prepare your body for exercise. Start with some light stretching exercises, such as lunges, squats, and leg swings, and gradually increase the intensity of your warm-up.

  4. Follow a Training Plan: A structured training plan can help you build endurance and prepare for a long distance run. Consult with a physiotherapist to create a personalised training plan that takes into account your current fitness level, injury history, and other factors.

  5. Cross-Train: Cross-training can help you build overall fitness and reduce the risk of injury. Incorporate strength and flexibility exercises into your training routine to help prevent injury and improve performance.

  6. Monitor Your Progress: Keep track of your runs and monitor your progress. Use a GPS watch or smartphone app to track your distance, pace, and heart rate. This can help you stay motivated and make adjustments to your training plan as needed.

  7. Rest and Recover: Rest days are important to allow your body to recover from exercise and prevent overuse injuries. Make sure to include rest days in your training plan and prioritise good sleep and nutrition.

  8. Address Any Injuries: If you experience any pain or injuries during training, seek the advice of a physiotherapist. They can help you address the underlying issue and develop a treatment plan to get you back on track.

Common Injuries 

  Speaking of injuries, as with any physical activity, running can also carry a risk of injury, especially for those who are just starting out or increasing their mileage. Here are some of the most common injuries that runners may experience when starting to run longer distances:
  1. Shin Splints: This is a common overuse injury that occurs when the muscles and tendons surrounding the shin bone become inflamed. Shin splints are often caused by increasing mileage or intensity too quickly, and can be prevented by gradually increasing mileage and incorporating strength and flexibility exercises into your training routine.
  2. Plantar Fasciitis: This is an inflammation of the plantar fascia, a band of tissue that runs from the heel to the toes. Plantar fasciitis can cause sharp pain in the heel or arch of the foot, especially during the first steps after waking up or after sitting for a long time. This injury is often caused by overuse, improper footwear, or a lack of flexibility in the calf muscles.
  3. IT Band Syndrome: This is a common knee injury that occurs when the iliotibial (IT) band, a thick band of tissue that runs from the hip to the shin bone, becomes tight or inflamed. IT band syndrome can cause pain on the outside of the knee and is often caused by overuse or poor biomechanics.
  4. Runner’s Knee: This is a broad term that refers to several different types of knee pain, including patellofemoral pain syndrome and chondromalacia patella. Runner’s knee can cause pain around the kneecap and is often caused by overuse, poor biomechanics, or a lack of strength in the muscles surrounding the knee.
  5. Achilles Tendinitis: This is an inflammation of the Achilles tendon, which connects the calf muscles to the heel bone. Achilles tendinitis can cause pain and stiffness in the back of the heel and is often caused by overuse or a lack of flexibility in the calf muscles.
If you do experience an injury, it’s important to rest and seek physiotherapy treatment if necessary. With proper training and precautions, running can be a safe and rewarding form of exercise that can help you achieve your fitness goals.

With these tips, information and the help of a physiotherapist, you can prepare for a long distance or fun run and achieve your running goals safely and effectively.

Effective Exercises for Shoulder Pain for Older Women

Posted on | by Ash Cooney
Shoulder pain for older women can become a real plight, but it’s not all bad news. Read on for advice on how to be free of shoulder pain.  

How to manage pain 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.
 

General Shoulder Pain Exercises

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.      
By Caitlan Skillicorn, Senior Physiotherapist

Physiotherapy injury screening – protect yourself from common injuries and get the most out of your training

Posted on | by Ash Cooney

Musculoskeletal Physiotherapy injury screening

To reach your health and fitness goals its as simple as being active and exercising consistently. Right? Wouldn’t it be awesome if it was just that simple!   The reality is that whatever you choose to use your body for whether that be to play sport, to go to the gym or even if you are simply just living your life, from time-to-time things go wrong. With being active comes the risk of niggles, pain, stiffness which are annoying and stop you from doing what you want to be doing in the way you want to do it.   Do you want to get the most out of your training and reach your goals without an injury getting in your way?   Proactive healthcare is centred around thriving in life and being prepared for what lies ahead for us by using the best information possible. It means being aware of risks that you have before they become a problem. You will often hear the term evidence-based approach to reduce the risk of injury and illness – but what does this actually mean? Well, by knowing what the latest research shows and combining this with what our physiotherapists treat the most in the clinic combined with what our clients report as problems they face,  we are able to create a series of tests (which we call a screen) to see if you may be at risk of having some of these issues yourself – and of course, what to do about it!   What we’d like to offer you at Healthfix is the opportunity to take part in our screen that is based on literature and what we see in the clinic, so that you are protected against well know conditions.   This event is included in your Healthfix membership or costs $25 for non-members. After the screen our expert Physiotherapists will present how the screen was designed, which will give you insights in what to be aware of, and how you can proactively manage your health so that you are set up to thrive in 2023 and beyond. To find out more information or to reserve your spot now please get in touch getfixed@healthfix.com.au
Woman doing theraphy exercise to her client

Why do you need a physiotherapy Injury Rehabilitation Program?

Posted on | by Ash Cooney

Why do you need a Physiotherapy Injury Rehabilitation Program?

Do you have persistent niggles, pain or problems that keep coming back and stop you doing what you want to be doing in life? Our biggest frustration is seeing client’s who do not get better from physiotherapy treatment and sadly this can occur. The most common reasons we see that physiotherapy treatment doesn’t work is due to:
  1. Insufficient amount of treatment time
  2. Treatment focuses on the acute symptoms settling down and misses the baseline strength required to prevent the issue from coming back
The unique difference of Healthfix is that we set you up to become your own health expert, or, more simply, we fix issues for the long term.  We do this by using our integrated teams embedded in the one practice with a combined focus on rehabilitation and exercise which have been proven to save money and improve performance outcomes.
Our rehabilitation program is designed to ease musculoskeletal concerns and set you up with the exercise habits that will help you thrive in all your physical demands around work, life and sport. It is best suited for anyone who is de conditioned and/or physically unwell – with niggles, or no exercising history.
We can guarantee you’ll feel better than when you walked in, ready to take on your next physical challenge.  

What is involved?

It has been designed to give you the greatest chance to resolve your pain or injury and significantly reduce the risk of reoccurrence, setting you up for life long healthy living.
The 12-week program includes:
  • 4-week physiotherapy specific block, aimed at reducing acute symptoms and restoring any loss of range of movement
  • 8-week  combined block of physiotherapy and exercise physiology which is geared towards a strength goal, preparing your body for life outside of clinical care.
  • The tools needed so that you know how to continue to make healthy lifestyle choices and be empowered to complete physical feats.
 

Your commitment

12 weeks
  • Physiotherapy= 20 sessions
  • Exercise Physiology = 16 sessions
  • Program includes full access to gym and group classes.
Cost
  • Our Standard Price $3,460
  • Our Members Price $2,990 including gym membership
  • Health fund rebates available on all sessions
For more information get in touch with our friendly team today getfixed@healthfix.com.au or check out our expert team here