|Aggravating movement||Why does it aggravate||Solution|
|Lying on painful side
|Direct compression from the mattress||Add a soft mattress cover eg use a spare duvet|
|Lying on the non-painful side||Upper leg adducts, causing compression||Place pillows between your knees and ankles to reduce hip adduction|
|‘Hip hanging” standing position||Increases tension of the ITB, increases compression and may lead to abductor weakness||Don’t hip hang|
|Sitting with legs crossed||Compression from the ITB with adduction||Don’t cross your legs|
|Sitting in low chairs||Hip rests in flexed position which increases tension on your TFL muscle and your ITB increasing compression. Can cause pain on rising from sitting.||Sit on a tall chair so hips are above the level of your knees|
|Standing on painful leg||Pelvis drops on non-weightbearing side leadign to hip adduction||Use some support for single leg activities – eg dressing or do in sitting|
|Walking (especially climbing hills or over striding)||If pelvic control is poor the hip can adduct during gait causing compression and pain||Stay active but stick to what you can comfortably do, avoid large hills and over- striding|
|Climbing stairs||Pelvis drops on non-weightbearing side leading to hip adduction||Hold onto hand rail for support. If servere do 1 step at a time leading with the good leg.|
You’ve hurt your back – what can you do!?! This blog should help to explain what is going on and how to help yourself. Everyone is different, if you see a physiotherapy at Bureta Physiotherapy we can help make an individualised program for you.
Central low back pain –what is it?
Low back pain is very normal; in fact 80% of the population will experience low back pain some time in their life. This often resolves within 3 months, sometimes with recurrent episodes. People often don’t know why it happens and get upset as it can be very irritating and painful, restricting normal everyday activities.
Due to the mechanical pressure our low back gets exposed to, it is the most common part of our spine to get injured. Most low back pain is caused by overstretching of ligaments and other soft tissue structures around our spine. This is often due to poor posture over a period of time. This soft tissue ‘damage’ is often easily reversible if we address the prolonged poor postures.
What can you do?
- Don’t panic!
- Keep moving! It is really beneficial for your back to keep active with light activity
- Try lying on your stomach, prop yourself up onto your elbows if you are able to do this or onto extended arms
- If you are unable to do this then you can try the rest position with feet up on a chair (see photo below)
- Heat and pain relief can help to relieve the pain but not the underlying cause
- Try some extensions 10x hourly (see image)– the majority of the population respond to this movement for pain relief and to restore some mobility. If this spreads pain into your leg then stop these exercises
- Avoid aggravating postures
– try sitting in a hard chair with a straight back, such as a dining room table chair, instead of in an arm chair
– you can try a lumbar roll (you can source one of these from any physio at Bureta) for sitting
- Get in to see a physio at Bureta Physiotherapy to help address some of these aggravating postures to prevent this from re-occurring. The physio can also start you on some core strengthening exercise, often seen in pilates classes, to provide some stability to your spine.
The 90/90 position as a rest position
Mental health has become a lot more recognised in the 21st century and the importance of managing mental health has increased. In the 2011/2012 New Zealand Health survey, 14.3% of adults living in New Zealand had been diagnosed with depression at some time in their lives. Ups and downs in mood and anxious feelings are normal to respond to everyday stressors but depression is defined as “an illness that can affect how you feel and behave for weeks or months at a time. When you are depressed, your low mood lasts, affecting your sleep, relationships, job and appetite”.
The most common treatment for depression is pharmacological medication such as sertraline, fluoxetine and citalopram. Another common treatment is psychotherapy undertaken by a psychologist. But there is good news for those that don’t like taking lots of medication or don’t like the side effects that come along with it.
Exercise has been proven to be as effective in treating depression as pharmacotherapy and psychotherapy with a lower degree and relapse rate of depression. There is also very strong positive evidence of exercise being a successful treatment to alleviate symptoms of depression when compared to no treatment. Exercise has a direct effect on the pathology, improve symptoms of the disease, and increase general physical fitness and strength and therefore quality of life in individuals.
The benefits of exercise on mental health include:
• Emotional stability
• Work efficiency
• Alcohol abuse
• Work errors
The evidence shows stronger results for individuals who participate in group exercise classes. So come talk to one of our physiotherapists about what exercise would be right got you or come along to one of the Bureta Physiotherapys pilates or circuit classes and fight mental illness!
For more information regarding help with mental illness look up www.mentalhealth.org.nz or free call 0800 111 757.
Do any of these sound like you?
- Do you struggle with persistent neck or back pain?
- Struggle with breathlessness during sport, exercise or activities of daily living when you are otherwise healthy?
- Do you regularly have pins and needles in your hands or feet?
- Do you have cold or sweaty clammy hands or feet regularly?
- Do you yawn excessively?
- Do you suffer from Asthma, allerties, rhinitis, hay fever, sinusitis
- Do you suffer from facial or jaw pain, Tinnitus
- Do you suffer from reflux?
- Have you struggled with your breathing since hospital admissions/surgeries
- Do you suffer from Panic attacks or chronic anxiety
- Are you an athlete who isn’t performing at a level that is appropriate to your underlying fitness level?
Research shows that Breathing pattern disorders affect up to 10 – 30% of the general population and atleast 30% of those with asthma.
Faulty breathing patterns can be caused by a variety of reasons from bereavement to tight clothes, from a history of abuse to chronic sinusitis to sitting poorly. Whatever the cause the first step is in addressing and correcting this faulty pattern as the cycle it sets us on otherwise continues to strengthen the effects it has.
Faulty breathing patterns affect different people in different ways. Some patients are more inclined to mental distress, fear, anxiety and co-existing loss of self-confidence. Others may exhibit musculoskeletal and more physical symptoms such as neck and shoulder problems, chronic pain and fatigue. Many are a combination of both mental, emotional and physical factors.
All babies are nose breathers and unfortunately during our lives many of us for a variety of reasons become habitual mouth breathers. This has a signifcant effect on physcial, physiological and chemical processes in our bodies. The number one aim of the Bradcliffe breathing programme is to restore your ability to nose breath and as a result of this correct a large number of variables that can occur.
In the Western World we seem to have become addicted to “doing”. We are highly prone to stress and anxiety and we struggle to relax. We are stimulation addicts and there are now even things developing such as “Email apnoea” where we hold our breathe when we are emailing. Our increasingly sedentary lifestyles contribute to postures that make correct breathing more difficult but even our elite athletes are affected with breathing pattern disorders which can have significant effects on their performance.
For more information email firstname.lastname@example.org or email@example.com ring 075761860 to book an hour appointment with Jacinta or Blair in order to have your breathing programme started today!
At Bureta Physio in Tauranga and as Sports Physio’s with local and International sports teams we spend a large amount of time strapping all sorts of injuries. To strap well follow the basic steps below and get practicing! Taping is both an art and a skill – if you want to learn from us visit our youtube channel to learn how to tape the ankle, knee, foot and other various joints
1.Anchors- Tape sticks better to tape than it does to skin so ideally always put on an “anchor” which is simply a piece of tape that is placed on loosely around i.e. the thigh that the other pieces will stick to at the top and bottom.Surface – Ideally shave the area to be taped
2.Ideally ensure there is no moisturiser or cream such as linemen on the area to be taped.
3.Reinforce – Overlap each piece of tape by 30 – 50% so each piece is reinforced.
4.Safety- Ensure the person has no skin allergies or allergies to tape – if so use an anti-allergic tape underneath.
5.Comfort – Your aim is to not get any creases in the tape in areas you put weight on – such as under the foot as these will potentially cause blisters.
6.Your tape can get wet but pat it dry afterwards and ensure that it doesn’t stay on for longer than 48 hours (unless it is kinesio taping which can stay on for up to a week).
7.Every piece of skin does not need to be covered in order to have a well strapped joint – it simply requires applying the tape with tension at the right time then rub the tape well afterwards to heat it up and therefore ensure it is well stuck.
8. It is easiest to take tape off when wet.
9. Taping Rash – If you have been using tape everyday for a period of time and your skin is being irritated you can use a liquid such as Mylanta (anti-acid) and pat it over the area which helps settle rash or irritated area.
At Bureta Physiotherapy we see a lot of people presenting with hip and groin pain. Individuals who play sports involving kicking, sprinting and change of direction are putting huge strains through their groin. Acute injuries are often see in these sports but a number of people also have long-standing groin pain.
The groin area has very complex anatomy with multiple structures in close relation to each other. People experiencing pain in their groin or hip should have a full physiotherapy assessment to explore a correct diagnosis and address any underlying factors in order to start on a road to recovery.
The source of groin or hip pain could be the
– bone : fracture, dislocation and stress fracture of the hip, pelvis or spine
– joint : osteoarthritis, impingement, cartilage tear
– muscle : quadriceps, hamstring, adductor, abductor, pelvic floor, hip flexor or abdominal
– other soft tissue : hernia, bursitis, ligaments
– referral from: lumbar spine, sacro-iliac joint, thoracic joint or abdominal organs
– other : developmental, tumour, infectious disease, vascular or nerve entrapment
The way our body is made up and how we have always been moving it can predispose us to different injuries. The hip joint can be loaded with 8 times our body weight whilst running so imbalances in muscles can lead to injury. People with long-standing hip impingement are more pre-disposed to requiring a total hip replacement in the future.
The Holmich protocol is an example of rehabilitation used as a basis for a management plan or appropriately diagnosed groin strains. This includes a progression of exercises which will be shown and personalised to your level of activity and grade of injury. Holmich conducted a study looking at two groups of patients with correctly diagnosed groin strains. The first group used the Holmich exercise protocol, the second group had a multi-modal approach to rehabilitation including manual therapy techniques performed by a physiotherapist, a stretching program and the Holmich protocol exercise program. Both groups had ‘successful’ outcomes at the 16 week mark. The group participating in the multi-modal rehabilitation plan returned to sports 4.5 weeks earlier than those only doing the exercises.
Rehabilitation from groin injuries is hugely important because it has been found that individuals with a previous groin injury have double the chance or re-injury to their groin, and individuals playing in high grades have triple the risk of injuring their groin.
The treatment plan changes for each individual to address their injury, activity level and goals. The exercises are important to strengthen structures around the hip, groin and core to ensure these muscles are in balance and transferring load to help prevent further ground injury. Treatment can also include education of how to safely return to sprinting, kicking, change of direction and sport to ensure best performance and low chance of re-injury. If conservative management is not successful, a specialist appointment can be arranged
Vestibular rehabilitation is an effective treatment for these symptoms caused by an inner ear dysfunction. The vestibular system sits deep in your inner ear and is made up of three semi-circular canals and the utricle and saccule. The semi-circular canals detect rotational head movement and the utricle and saccule detects linear and vertical head movement.
The brain receives information from both vestibular systems, your eyes, receptors in your joints and muscles to maintain balance/equilibrium. When the system is damaged then the information sent to the brain is altered and results in symptoms such as dizziness.
Common causes of vestibular dysfunction are:
- Vestibular neuritis
- BPPV (Benign paroxysmal positional vertigo)
- Menieres disease
- Acoustic neuroma
- Oxotoxicity – damage to the system from the use of some medications
Other causes of vestibular dysfunction can also benefit from vestibular rehabilitation including:
- Post stroke
- Post head injury: Positional vertigo and particularly BPPV is the most common cause of severe dizziness – it is also common post head injury and can be recognised by the pattern of dizziness which is reproduced when the head is placed in a certain position.
There can be other serious causes of dizziness which need to be evaluated by your doctor or specialist to determine whether vestibular rehabilitation is appropriate for you.
How this is treated is dependent on the cause and can include:
- Specific head, body and eye exercise:
- Gaze Stabilisation
- Gait and Strengthening exercises
(These exercises will be performed in the clinic and at home. These exercises are designed to retrain the brain to recognize and process signals from the vestibular system and coordinate them with information from your eyes and muscles and joints.)
- Canal repositioning techniques (for BPPV). When you suffer from BPPV the dizziness is a result of otoconia (small crystals) moving into the semi-circular canals most commonly the posterior canal. With specific techniques and different head positions the crystals can be shifted back out of the canals reducing dizziness.
If you have been suffering from dizziness vestibular rehabilitation can be an effective treatment option for you so contact us now on 075761860 to book an initial vestibular contact (one hour appointment) or contact me directly for further information firstname.lastname@example.org.