Headaches happen for lots of reason and can be cause by several sources- both primary and secondary. Once major “red flags” are ruled out, understanding the type of headache is important in order to have it properly addressed.
A cervicogenic headache is a secondary headache arising from a musculoskeletal dysfunction within the cervical spine, and is a disorder that many physiotherapists treat. The main players that are typically involved in generating the pain are the joints, discs, ligaments, nerves and/or muscles found in the upper portion of the neck.
Characteristics of a Cervicogenic Headache:
Pain usually one sided or one side dominant
Pain originates from the back of the neck and radiates along the forehead, orbits around the eye, temple area and ear.
Steady ache or dull, diffuse pain that travels into shoulder region
Limited neck movement especially when turning head
Tenderness to touch at the muscles at the base of the head.
Here are some exercises that would help alleviate your pain:
Cervical side flexion with chin tuck
Sit upright in a chair.
With your shoulders relaxed, relax one arm to your side.
Drop your opposite ear to your shoulder until a stretch is felt.
Using your fingers, tuck your chin in, as to resemble a double chin.
Gently release pressure with your fingers and hold this position.
Relax and repeat
2. Levator stretch Neck stretch – levator scapula
Start in a seated position.
Place the hand of the side you want to stretch down by your side.
Tilt your head forwards and to the opposite side at an angle, as if you are trying to
look at your armpit.
Keeping your back straight and upright, continue to tilt your head down until you
feel a stretch from the base of your skull down into your shoulder blade.
3. Neck stretching (Upper trapezius)
Stand up straight.
Take the hand on the symptomatic side and place it behind your back.
Take your other hand and place it on your head.
Tilt your ear directly down towards your shoulder and hold this position.
You should feel a stretch down the side of your neck.
If you believe you experience Cervicogenic Headaches get in touch with us https://physiofusion.co.nz/ for an in-depth assessment and lets knock out those headaches and decrease you dependence on pain meds
The restrictions and change brought by the outbreak of COVID-19 has resulted in a great deal of control being taken from our hands; this has been anxiety provoking for many of us. Nevertheless, it’s important to re-evaluate, acknowledge and place focus upon the matters that we DO have control over so that we can gain our personal power back!
Lockdown Productivity Tips
Check in with yourself: how is your body and mind feeling. Embrace your emotions and give yourself permission to feel the way toy do.
Stay connected: Social connection is inevitably limited at the moment but catching up with people via text or facetime will help prevent feelings of isolation.
Maintain some form of routine: Maintaining a routine helps provide some structure do days which often all seem to merge into one.
Get fresh air where possible: Daily fresh air can provide an easy change of scenery when we are stuck at home most of the day.
Gentle exercise is a MUST!
Stay Hydrated: Drinking enough water is important to keep your body hydrated and makes sure your body functions properly.
Eat well- You’d be surprised how your diet can affect how you feel. Gut health in particular is linked to mental health.
Get to that “thing” you’ve been delaying for months
Pick up a good book
Learn new habits or rediscover old ones
These may seem like simple strategies but sometimes it’s the simple things that are most effective
“One day this will all be over and we will be grateful for life in ways we never felt possible”
The gratitude we will have for the things we once took for granted will be unmeasurable- getting on a plane, an impromptu visit to the cinema, a shopping spree, going to the gym, even meeting a friend for lunch at a café. Keep going, nothing lasts forever and we have so much to look forward to. In the mean time take each day as it comes, be kind, support those who are struggling and keep going! You are stronger and more resilient than you know!
You may have seen videos or posts online about people talking about a specific area of your shoulder known commonly as the “Rotator Cuff” and wondered what they were on about. Your shoulders do a lot of important things you might take for granted! They help you get something off a high shelf, comb your hair, or play a game of cricket.
It’s a complicated process that your body makes look easy. And your rotator cuff is a big part of that. It protects and stabilizes your shoulder joint and lets you move your arms over your head. It’s importance is widely used in sports like swimming, tennis and netball.
In New Zealand healthcare, shoulder injuries have one of the highest prevalence when it comes to ACC claims and overall cost. Within this, rotator cuff injuries are among the most common pathologies affecting New Zealanders. Other pathologies include acromioclavicular injuries, dislocations, osteoarthritis and frozen shoulder.
So, what exactly is the cuff and how does it influence the shoulder?
The rotator cuff (RC) is a combination of four muscles that run through and attach onto specific areas of the humeral head (top of the arm bone).
Supraspinatus, Infraspinatus, Teres minor and Subscapularis are the four muscles comprising the RC and each one plays an important role however they all contribute to shoulder stability:
Supraspinatus
Infraspinatus
Teres Minor
Subscapularis
A thin triangular muscle that helps perform abduction
A thicker, triangular muscle that performs external rotation.
The smallest muscle of the cuff, helps with rotation as well
The largest muscle of the cuff performs internal rotation (arm behind your back!)
Many people suffer from shoulder pain, so here are the most common injuries that can happen at the rotator cuff:
Rotator Cuff Tear:
A rotator cuff tear is often the result of high levels of load over a short amount of time or a high impact force stressing one or more of the tendons/muscles. Fortunately, majority of tears are partial. Tears are more common in people with jobs that involve heavy loading or lifting or in high impact sports like rugby. It also can happen suddenly if you fall on your arm or try to lift something heavy. Common and easily treatable with conservative management by a physiotherapist, a rotator cuff tear can come right.
Rotator Cuff Tendinopathy:
A rotator cuff tendinopathy is the most common shoulder pain complaint/injury resulting in inflammation and irritation of one or more of the cuff tendons. This pathology is more common in individuals who have an occupation where repetitive use of the shoulder, particularly in an overhead position such as carpenters or painters, or individuals that play highly repetitive, throwing sports like tennis, baseball or volleyball. Once again, this injury is treatable by a physiotherapist, conservative management can be very effective in treating these injuries with a thorough, well planned exercise program to help get patients back to doing what they love.
Majority of people experience pain around the shoulder joint, with some movements being highly provocative. Tenderness on touch at the affected site is also common – this helps your physiotherapist hone in on potentially which tendon is causing those problems!
Medical management vs Physio management
Medical management will be advised by your local GP if you decide to see them first. They might prescribe NSAIDs (anti-inflammatory medications such as ibuprofen) to help with the pain you’re experiencing and recommend you see a physiotherapist. Depending on your injury as well as your ability to function, surgery may be an option if conservative medical and physio treatments don’t help. Most people get by without the need of surgery but some tears can be too large to heal without the use of surgical intervention.
Physiotherapy management is designed around reducing pain and disability, restoring range of motion and helping people return to work or sports to perform how they were prior to the injury. In the early stages of these injuries, rest and ice and/or heat are recommended to allow the inflammation to settle – then your physiotherapist will begin to introduce a detailed exercise program, this may include:
Isometric (static hold) exercises
Resisted movements using bands
Range of motion exercises to restore lost movement
Functional loading – task specific or sport specific
If this is successful, the last step is to build back up the strength that was lost over time – this is done by concentrically (against gravity) loading the affected tendons/muscles in a way that they adapt and lay down more tissue, grow and becoming stronger in hopes that you get to return to what you enjoy!
The Achilles tendon is the largest tendon in the human-body. It is a band of tissue that connects your calf muscles to your heel bone (calcaneus). This tendon primarily facilitates general mobility such as walking, running, climbing stairs, jumping, and standing on your tip toes, by helping to raise the heel off the ground.
Common Achilles Pathology
Achilles tendinitis and tendinosis are two common disorders and are typically classified as overuse injuries.
Achilles tendonitis involves inflammation of the Achilles tendon. Inflammation is the body’s natural response to injury or disease, and often causes swelling, pain, or irritation. This inflammation is typically short-lived. Over time, if this is left resolved, the condition may progress to degeneration of the tendon- Achilles tendinosis, in which case, the tendon loses its organized structure and is likely to develop microscopic tears.
There are two types of Achilles tendonitis and it is based on which part of the tendon is inflamed:
Insertional Achilles tendonitis affects the lower portion of your tendon where it attaches to your heel bone.
Non-insertional Achilles tendonitis involves fibres in the middle portion of the tendon and tends to affect younger people who are active.
In both non-insertional and insertional Achilles tendinitis, damaged tendon fibres may also calcify (harden) and often bone spurs (extra bone growth) develop with insertional Achilles tendinitis. Achilles tendonitis may also increase your risk of sustaining an Achilles tendon rupture (tear).
Causes
Typically referred to as “overuse” conditions, Achilles tendonitis and tendinosis are often caused by the sudden increase in repetitive activity involving the Achilles tendon. This can put too much stress on the tendon too quickly, that can then lead to micro-injury of the tendon fibres. Because of this ongoing stress on the Achilles, the body is not able to repair the injured tissue. The structure of this tendon is then modified, resulting in continued pain and other symptoms. The Achilles tendon also has poor blood supply that makes it more susceptible to injury and may make recovery from injury slow.
Common factors that may lead to the development of disorders of the Achilles tendon include:
Weak and/or tight calf muscles
Rapidly increasing the amount or intensity of exercise within a short span of time
Hill climbing or stair climbing exercises
Presence of bony spurs in the back of your heel
Changes in footwear – especially changing from wearing high-heeled shoes to flat shoes
Wearing poor fitting, inappropriate, or worn out shoes during sporting activities
Exercising without adequate warm-ups and stretching
A sudden sharp movement which causes the calf muscles to contract and the stress on the Achilles tendon to be increased. This can cause the tendon fibres to tear.
Excessive mobility
Poor feet positioning and biomechanics (excessive pronation and flattening of the arches of the foot)
Symptoms
Common symptoms include:
Pain and stiffness along the Achilles tendon especially first thing in the morning
Pain along the tendon or back of the heel that worsens with activity
Severe pain the day after exercising
Visible thickening of the tendon
Tenderness to touch
Bone spur
Swelling that is present all the time and gets worse throughout the day with activity
If you have experienced a sudden “pop” in the back of your calf or heel, you may have torn your Achilles tendon. Please seek urgent medical attention if you think you may have torn your tendon.
Diagnosis
If Achilles tendonitis or tendinosis is suspected, please deter from any activity or exercise which causes the pain. It is advisable to see your doctor or physiotherapist as soon as possible so that an accurate diagnosis may be made and appropriate treatment recommended.
You will be asked about the nature and duration of your symptoms and the medical professional assessing you will have a look at your foot and ankle. Ultrasound scanning may be used to evaluate the damage to the tendon and/or surrounding structures.
An MRI may be recommended if symptoms persist. X-rays may also be taken to rule out other disorders which may cause symptoms like Achilles tendonitis and tendinosis.
Treatment
Treatment will depend on the nature, severity, and length of the injury. Generally speaking, the longer the symptoms are present before treatment commences, the longer the timeframe until full recovery is attained. Full recovery may take between three and nine months.
Initial treatment options in the early stages may include:
Rest – to avoid further injury to the area
Ice – to reduce inflammation
Elevation – to reduce swelling
Non-steroidal anti-inflammatory drugs to reduce pain and inflammation.
How physiotherapy can help:
Physiotherapy typically focuses on two main areas: treatment and rehabilitation. Treatment may entail massage, shockwave therapy, acupuncture, gait re-education, and gentle stretching, whereas, rehabilitation predominantly entails strengthening of the Achilles and surrounding musculature.
Strengthening of the muscles surrounding the Achilles tendon facilitates healing in the tendon itself. Strengthening is attained through the utilization of specific exercises, that will be taught by your physiotherapist. It is common for the rehabilitation programme to take up to three months.
Our daily routine has been forced to change during the lockdown and it has never been more important to focus on your physical and mental health. The current situation we’re facing is strange, stressful, emotionally exhausting and there is no surprise that the motivation to keep fit has been a bit of a struggle. It is in these disquieting times that exercise can provide much-needed solace.
Research shows that being physically active helps lower cholesterol and blood pressure and can significantly reduce the risk of heart disease, stroke, and diabetes. Physical activity also maintains mass and bone density, reducing the risk of developing osteoporosis (loss of bone density), Sarcopenia (loss of muscle mass), and helps boost one’s immune system, as it flushes bacteria from the lungs and airways, increases white blood cell circulation and raises body temperature, all of which help the body fight infection.
How much Activity is Recommended?
Be active every day, in as many ways as possible. Aim for at least 2 ½ hours of moderate (or 1 ¼ hours of vigorous physical activity) spread throughout the week. The Ministry of Health outlines how much physical activity New Zealanders need to stay healthy https://www.health.govt.nz/your-health/healthy-living/food-activity-and-sleep/physical-activity/how-much-activity-recommended.
Create a Routine
Whether you are looking to maintain an exercise regime or just stay motivated from one day to the next, as your own four walls start to make you feel a bit stir crazy, many people find that it helps to have a set routine. It portions the day into bite-size chunks and allows you to feel a sense of accomplishment as you tick off the day’s tasks.
Few of us are lucky enough to have an exercise bike/treadmill at home. Fortunately, there are plenty of simple exercises that you can do around the house or with household objects that will work instead. If you do not have your own weights at home there are some surprising substitutes you can utilize instead i.e bags of rice or flour, a tin of beans and bottled water can be used, if you need something heavier you can always fill a carrier bag with a few items inside.
1. Squats
Directions:
Lie on the floor and rest on your back. Ensure that your knees are bent, and your feet are touching the floor.
Put your hands behind your head and then lift both your chest and your legs slightly but leave a gap between them.
Go back to the starting position and repeat.
2. Crunches
Crunches are another important exercise for your abs to strengthen your body core.
Directions:
Widen your feet parallel to your shoulder and extend your arms in front of you.
Bend your knees and your hips slightly and then do the traditional squat position.
Push up using your heels and repeat.
3. Stationary Lunge
Directions:
Stand up straight and put your right leg forwards and your left leg backward. It should look like you’re preparing to run.
Place your hands on your hips. Bend your right leg, leaving a little gap between the floor and the knee.
Then, switch your legs and do the same.
These bodyweight exercises are a great way to start your day and get the blood pumping in your body.
Safety during exercise outside
If you’re working from home, getting outside for physical activity will do wonders for your physical and mental health. Regular walking, running or cycling is a great way to stay active and healthy during lockdown, but it is important to keep your distance and stay more than two metres away from others. Plan your route when you’re thinking of heading out for a cycle/jog. If possible try to think of roads, neighborhoods, and parks that will be quieter and less congested. Follow the latest advice about whether you will also need to wear a mask.
Take a Bit of You Time
Fill your own cup first…Being healthy is not just about maintaining an exercise regime and eating right, it is also about staying mentally healthy too. If you are in isolation with your family, it is easy to spend the day making sure they are happy and entertained, but don’t forget to take a bit of time for you. Do a quick meditation or yoga routine while the kids are watching TV or maybe just go into the garden and take a few deep breaths to relieve some stress!
During this time of uncertainty, something we can take control of is our health and well-being. So, whatever your situation, try to keep active, eat healthily, and stay hydrated.
Knee pain is one of the most common musculoskeletal complaints that affects peoples of all ages.
Knee pain can result from injuries of traumatic nature or due to complications from medical conditions.
Depending on the structures involved, pain can be localized to a specific area or be felt all
around the knee.
ANATOMY OF KNEE
The knee joint is a hinge joint. Other than bearing the weight of the body, it’s primary function is to bend, straighten and rotate to a small degree. To achieve this function, the knee joint relies on a number of structures.
Bones
Knee joint consists of four bones to provide structure and weight-bearing ability.
Lower end of thigh bone (femur)
Upper part of shin bone (tibia)
Knee cap (patella)
Fibula (not involved in weight-bearing, but provides attachments for ligaments and tendons)
Ligaments
Four important ligaments connect the two big bones, providing multi-directional stability.
Cruciate ligaments
Anterior cruciate ligament (ACL)
Posterior cruciate ligament (PCL)
Collateral ligaments
Medial collateral ligament (MCL)
Lateral collateral ligament (LCL)
Cartilage
Glossy cartilage lines the end of each bone to protect and allow smooth movements against each other with almost no friction.
Meniscus is another type of strong cartilage that lines the upper surface of the tibia bone to cushion and stabilize the knee.
Tendons
There are two important tendons located on the front of the knee joint.
Quadriceps tendon is a strong durable tissue that extends from the quadriceps muscle and connects it to the knee cap.
Patella tendon connects the knee cap to the tibia bone.
Bursa
Bursa are fluid filled sacs that are found in areas that require the most protection. They occur where ligaments, muscles, skins, tendons or bones rub together.
Muscles
Many muscles cross the knee joint, some of which cross from the hip or ankle joints. Due to this, some people may experience knee pain as a result of muscle imbalances such as weakness, poor flexibility and or dynamic control.
Consult your doctor or physiotherapist if your symptoms have not subsided after one-week of consistent self-management (RICE, pain medications or alternative pain-relieving modalities), or if your knee pain is stopping you from managing your hobbies or day to day activities.
Immediate medical attention:
Knee pain from with the following signs and symptoms may require immediate attention:
Severe pain
Pain that does not resolve with rest
Sudden swelling or bruising
Clicking or locking of the knee
Inability to bend or straighten the knee
Inability to weight bear
SIGNS AND SYMPTOMS
Pain
Swelling
Bruising
Stiffness
Clicking, locking
Redness
DIAGNOSIS:
Treatment of your knee pain will depend on its underlying cause. So, it is all about the diagnosis.
A focused subjective and physical examination of your knee will be performed by your physiotherapist.
Subjective
Your physiotherapist will ask a range of questions
Location of pain – front or behind the knee
Description of pain – dull ache or sharp
The behavior of pain – constant or intermittent
Aggravating and easing factors
General health
Goals of treatment
Physical assessment
Your physiotherapist will inspect your knee joint to diagnose the source and the potential underlying cause(s) of pain.
You may be referred to have radiological Imaging to make or confirm the diagnosis.
Radiology
TREATMENT
In most cases, individuals suffering from knee pain respond well to conservative modes of treatment (pain relief, physiotherapy, acupuncture, etc). Surgical intervention may be required where conservative management has failed to optimize function and reduce pain.
CONSERVATIVE MANAGEMENT
A self-management remedy to control inflammation (pain and swelling) in acute or chronic knee pain is using the ‘RICE’ principle (rest, ice, compress, elevate)
Rest – refrain from activities that impose repetitive strain or aggravation of knee pain
Ice – use an ice pack for 10-15 minutes, 2 to 3 times per day (with care)
Compress – use a compression bandage to reduce swelling (not to be worn when sleeping)
Elevate – using pillows elevate injured leg. This works best when the leg is higher than the level of heart, to use gravity to help facilitate the circulation of fluid.
Pain medications
Over the counter pain relievers such as non-steroidal anti-inflammatory medications (ibuprofen, celecoxib) play an important role in reducing inflammation and pain.
(Note: If you have problems with bleeding, stomach ulcers or other liver, kidney conditions, anti-inflammatory medications MUST NOT be consumed without consulting your doctor.
Visit your general practitioner for more information on what medications are right for you.
Physiotherapy
After establishing your diagnostic findings, your physiotherapist will devise a tailored recovery programme to help you manage your pain, improve strength and flexibility.
Your physiotherapist will work with you to advance your understanding of your symptoms and provide a range of exercises, stretches and self-managing strategies that will help you be in control of your recovery.
As required, your therapist may liaise with your doctor or other health professionals (acupuncturist, podiatrist, knee specialists) to facilitate your progress.
Acupuncture/Acupressure
Acupuncture and acupressure are two different options available for individuals suffering from pain and swelling. While both aim to help control inflammation and fasten healing and recovery, acupuncture involves inserting thin needles into the body, whereas acupressure relies on hand pressure and some forms of massage.
Steroid Injection
In some instances, knee injections are recommended by your physiotherapist or doctor to reduce inflammation and relieve pain.
SURGERY
Surgical intervention may be required where conservative management has failed to optimize function and reduce pain. In this case your physiotherapist will refer you to a surgeon for the opinion of care.
EXERCISES FOR KNEE PAIN
The thought of exercise when you have knee pain can be daunting. However, your trusted physiotherapist will work with you to provide specific ‘pain-free’ exercises to get you started on effective strengthening.
Alternatively, low-impact activities such as cycling or elliptical machines are great. Notice what feels right for you. Swimming, jogging in water, or water aerobics may be appropriate if skin integrity is maintained.
Note: muscle soreness after a hard workout is normal.
If you experience sharp, shooting, or sudden knee pain you must consult your physiotherapist or doctor.
Osteoarthritis is a condition that causes pain, discomfort and stiffness at our joints. It is the most common form of arthritis worldwide.
The intensity of the pain is different for each individual person. Osteoarthritis can occur at any joint, however it most commonly impacts the hips, knees and hands.
Signs/Symptoms
The symptoms of osteoarthritis usually start gradually and increase over time. You may experience pain, tenderness and clicking/crackling sounds with movement.
Swelling: Commonly occurs around the affected joints and soft tissues.
Pain: Joint pain usually increases during/after activity or movement. It can also increase due to inactivity.
Stiffness: Can be present first thing in the morning or after activity.
Reduced range of motion: You may be unable to move the joint freely through the normal range.
Causes:
In normal day to day life we are constantly loading our joints causing low level damage. The majority of the time our bodies heal naturally and you never experience any symptoms.
Osteoarthritis occurs when the cartilage that cushions our joints breaks down over time. This can lead to bony growth within our joints and inflammation. Eventually, our connective tissues that support our joints deteriorate.
Risk factors for developing Osteoarthritis:
Previous joint injury- Sporting or old injuries
Age– Increased risk as you get older.
Sex – More common in females
Family history-There is some evidence of family/genetic links.
Obesity- Being overweight increases the stresses and strains on our joints.
Diagnosis
Clinical examination of the joint: assessing for signs of swelling, tenderness and/or loss of motion. Gathering information on the injury history and symptoms.
X-ray: Cartilage loss does not appear on X-ray imaging. However a narrowing of space between the bones can be seen. Bony spurs around the joint can also be identified.
MRI: Magnetic resonance imaging: Provides detailed images of soft tissue and bony structures. For the majority of cases it is not used to diagnose osteoarthritis but can help in more complex cases.
Treatment options: Conservative management
Osteoarthritis requires long-term management. Although there is no cure for osteoarthritis, treatments can reduce pain and get you moving better.
Mild symptoms/early stages:
low impact exercises – walking, swimming, cycling, strength training
reducing overall body weight (if overweight)
wearing supportive footwear
using aids/walking devices to reduce overall joint loading
Medication:
If your symptoms are more severe and you are finding the pain difficult to manage, speak to your GP or pharmacist about painkillers or anti-inflammatory drugs.
Physiotherapy:
Detailed assessment of your individual needs
Structured and progressive rehabilitation plan
Advice on self management
Non-conservative management:
If symptoms are more severe and you are not getting relief from the above options, you may benefit from procedures such as:
Steroid injection
An injection may be indicated to relieve persistent pain, following a trial of conservative management.
Surgery
Joint replacement surgery is an option in more severe cases, again following a trial of conservative management. Note: there is rehabilitation required before and after surgery. It is not a quick fix option.
How we can help
Provide a detailed assessment and advice on your current symptoms and best treatment options available.
Prescribe you a structured plan
Onward referral to a specialist or further imaging if indicated
Shin splints, medically known as medial tibial stress syndrome, is a collective term used to describe multiple conditions that cause shin pain. Therefore, it is important to establish that there is not one singular cause.
Myth 1: When you see a physiotherapist you just lie on the bed and get given an ice or heat pack.
At Physio Fusion we use an active approach to treatments. Physiotherapy will include manual hands-on therapy to facilitate tissue healing and tissue load tolerance alongside an exercise program individualized to your needs.
Myth 2: If I have elbow pain then the injury must be in my elbow.
The area of pain is not always the area that is the issue! It may be a result of a previous injury that was never fully rehabilitated. This is where we can help you out. Our assessment will consist of gathering information on your presenting complaint, any previous injuries or traumas (physical and emotional) and a medical history followed by an objective evaluation of your body. This allows us to get to the root cause of the pain and manage your symptoms most effectively.
Myth 3: I can’t do any of my normal activities while I attend physiotherapy.
Not true! Our Physiotherapists want to keep you as functional as possible whilst allowing your injury to heal. During the initial assessment your physiotherapist will determine what activities you can do and advise you on those that must be avoided. You will then be given clear and timely objectives to ensure you reach your goals to get you back doing what you love!
Myth 4: A scan will show me exactly what is wrong.
Sometimes it will, but sometimes it won’t. It’s no secret that our bodies change as we age, so even people without pain are likely to have an imperfect scan. Medical imaging can sometimes play an important role in the assessment and management of your musculoskeletal issue. When necessary, your physiotherapist will know what type of imaging to refer you for.
Myth 5: Is cracking my back/neck/knuckles bad for me?
There is no strong evidence to suggest that ‘cracking’ your joints causes degeneration, laxity or instability. The ‘cracking’ occurs when we move a joint to its end range. The audible sound happens because of ‘cavitation’ in the joint; this involves gas bubbles popping within the fluid surrounding the joint as pressures change.
But is it good to crack?
Self manipulation can be a helpful way to reduce the feeling of stiffness or tightness. If you are finding that you need to ‘crack your joints’ often it is good to know that there are many other more beneficial ways to provide greater long term relief.
Top tips:
Ask your physiotherapist to provide you with some specific exercises to help you overcome the feeling of stiffness or tightness.
Move regularly and avoid movements or positions that exacerbate your symptoms until you have been seen by your physiotherapist.
This is a common phrase people use to describe a physiotherapists role. It is true that as a profession we like to work ‘hands on’. This is because our profession is directly affiliated with the anatomy of our clients and by using touch we can more accurately assess, locate and treat any dysfunctional motions within your body. Our physiotherapists like to use massage as it is a great way reduce pain and improve bodily function but their skill set is much more extensive than this.
Did you know?
There are well over 20 different treatment approaches commonly used by physiotherapists. These may include, but are not limited to:
Exercise prescription.
Joint mobilization.
Joint manipulation.
Instrument mobilization.
Muscle energy techniques (improves muscle and joint function).
Neurodynamics (mobilization of the nervous system).
Taping.
Dry needling.
Acupuncture.
Myth 2: Always sit up straight! Slouching is bad.
In fact, forcing yourself to adhere to the traditional ‘good posture’ (back straight and shoulders back) may be putting unnecessary tension on your body. That isn’t to say being upright is bad either, but in life we must always find a balance. To reduce stress on your body whilst seated, ensure your back is supported and your feet firmly on the ground. To prevent and reduce the likelihood of back pain we must look to vary our posture frequently throughout the day and ensure we take short breaks to stretch, stand and walk.
Myth 3: Physiotherapy sessions are painful
Physiotherapists aim to help you reduce pain and get you back to doing what you love! Whether your injury is acute or chronic our physios always ensure they work within your pain threshold to help you regain lost movement and function.
Myth 4: I need a referral to see a Physiotherapist’
We have got you covered!
Remember, physios are registered health care professionals. Physio Fusion is a registered ACC provider. This means that if you have had a recent injury (within one year), you can see us directly and we can help you lodge an injury claim directly with ACC. You do not need a referral for your doctor.
Myth 5: Lower back pain …. surgery is my only option
Around 70-90% of the total world population will experience lower back pain during the course of a life time. Symptoms can range from mild to severe and can either last for short or long periods or remain constant. Back pain can be very debilitating and when the pain does not resolve as soon as anticipated many fear that surgery may be the only option. In few cases surgery may be necessary, but for the majority there’s often nothing to fear, and with time and a gradual loading or exercise program, you can make a full recovery.
Did you know ?
Back pain is not always a sign of injury or damage. Each individuals back pain story will be different, and for many non-physical factors play a huge part in their story. These factors can be:
Psychological –
Stress.
Fear of movement.
Depression.
Health related –
Sleep deprivation.
Physical inactivity.
Smoking (nicotine decreases blood flow to your back).
Overweight.
Physio Fusions top recommendations for keeping back pain away:
Keep active – regular exercise nourishes joints, strengthens muscles, increases blood flow and improves your mood.
Sleep well.
Maintain a healthy weight by ensuring you maintain proper nutrition and diet.
Sit in a chair with good lower back support.
Quit smoking.
Ensure that when you lift or pick up objects you do so in a safe manner. This is something one of our physiotherapists can guide you with.
See a doctor urgently if you have the following symptoms:
Numbness in the groin or buttocks.
Loss of bladder or bowel control.
Redness or swelling on your back.
Difficulty walking.
Constant pain, especially at night.
Pain that is getting much worse, or spreading up your spine.
Numbness or pins and needles in both legs.
Feeling unwell with your back pain, such as a fever or significant sweating that wakes you from sleep.
Pain usually one sided or one side dominant
