Knee - Performance Plus

The Top Five Ways to Manage Your Knee Pain

Posted on May 8, 2023April 4, 2024 by admin

If you are suffering with knee arthritis, you are not alone. Knee arthritis is a common condition that affects millions of people worldwide. Arthritis is a degenerative joint disease that can cause pain, stiffness, and swelling in the affected joint. In the case of knee arthritis, the pain and stiffness are usually located around the knee joint.

Physiotherapy can be a helpful treatment option for individuals with knee arthritis. Physiotherapists can provide targeted exercises, manual therapy, and education to help manage pain and improve mobility. Here are some things to keep in mind as you begin your journey with physiotherapy.

Understand Your Condition

It’s essential to have a good understanding of your knee arthritis and how it affects your body. Speak with your doctor and physiotherapist to learn more about the type and severity of your arthritis. This knowledge will help you to understand the treatments available and the goals of your physiotherapy program.

Follow Your Physiotherapy Plan

Your physiotherapist will develop an individualized plan for your knee arthritis. It’s important to follow this plan closely to get the most benefit from your treatment. Your physiotherapist may recommend exercises to improve your strength, flexibility, and balance. They may also use manual therapy techniques to help reduce pain and improve mobility.

Be Patient

Knee arthritis is a chronic condition, and it may take some time to see improvements in your symptoms. Be patient and persistent with your physiotherapy program. Over time, you may notice a decrease in pain, improved mobility, and increased strength.

Stay Active

Staying active is crucial for individuals with knee arthritis. Inactivity can cause your muscles to weaken and your joints to stiffen, which can worsen your symptoms. Your physiotherapist will work with you to find safe and effective exercises that you enjoy. Consider activities such as swimming, cycling, or walking, which are low-impact and can be easier on your knees.

Manage Your Weight

Excess weight can put extra strain on your knees, which can worsen arthritis symptoms. Talk to your doctor or physiotherapist about ways to manage your weight, such as through diet and exercise. A healthy weight can help reduce pain and improve mobility.In summary, physiotherapy can be an effective treatment option for individuals with knee arthritis. By understanding your condition, following your physiotherapy plan, being patient, staying active, and managing your weight, you can help manage your arthritis symptoms and improve your quality of life. Speak with your doctor or physiotherapist to learn more about how physiotherapy can help you. If you would like an appointment to have your knee pain assessed, call us on 9815 2555 or book online here

Whats the best way to treat a hamstring?

Posted on May 8, 2023April 4, 2024 by admin

Hamstring Tears: Causes, Symptoms, and Treatments

Hamstring tears are a common injury among athletes and individuals who participate in physical activities that require intense muscle movements. A hamstring tear refers to the partial or complete rupture of one or more of the three muscles located in the back of the thigh: the biceps femoris, semimembranosus, and semitendinosus. In this article, we will discuss the causes, symptoms, and evidence-based treatments for hamstring tears.

Causes of Hamstring Tears

Hamstring tears can occur from sudden or repetitive strain on the muscles. Some of the most common causes of hamstring tears include:

Overuse: Overexertion of the hamstring muscles can lead to small tears in the muscle fibers, which can accumulate and lead to a larger tear over time.
Muscle Imbalance: Muscle imbalances in the leg, such as weak quadriceps or tight hip flexors, can increase the risk of a hamstring tear.
Poor Flexibility: Limited flexibility in the hamstring muscles can cause them to be more susceptible to tears, especially during physical activities that require sudden movements.
Fatigue: When the hamstring muscles are tired, they are more likely to tear during physical activity.
Previous Injury: A history of hamstring injuries can increase the likelihood of future hamstring tears.

Symptoms of Hamstring Tears

The symptoms of a hamstring tear can range from mild to severe, depending on the extent of the tear. Some of the most common symptoms of hamstring tears include:

Sudden and severe pain in the back of the thigh during physical activity.
Swelling, bruising, or tenderness in the affected area.
Inability to bear weight on the affected leg.
Muscle weakness or loss of function in the affected leg.
A popping or snapping sensation in the back of the thigh at the time of injury.

Treatments for Hamstring Tears

The treatment for a hamstring tear depends on the severity of the injury. Mild hamstring tears can be treated with rest, ice, compression, and elevation (RICE). More severe tears may require medical intervention, such as physical therapy, anti-inflammatory medication, or surgery.

Here are some evidence-based treatments for hamstring tears:

Physioherapy: A physiotherapist can create a rehabilitation plan that includes stretching, strengthening, and functional exercises to help reduce pain and improve muscle function.
Platelet-Rich Plasma (PRP) Therapy: PRP therapy involves injecting platelets from the patient’s blood into the injured area, which can help stimulate healing.
Dry Needling: Dry needling involves inserting a thin needle into the affected muscle to relieve pain and improve function.
Surgery: In severe cases, surgery may be necessary to repair a complete tear of the hamstring muscles.

Conclusion

Hamstring tears can be a painful and debilitating injury, but with proper treatment, most individuals can make a full recovery. To prevent hamstring tears, it is essential to maintain good flexibility, proper muscle balance, and avoid overuse or fatigue of the hamstring muscles. If you suspect you have a hamstring tear, it is important to seek physiotherapy attention promptly to ensure proper diagnosis and treatment. If you would like an appointment to have your hamstring assessed, call us on 9815 2555 or book online here

The Importance of Doing Your Physiotherapy to get Optimal Recovery

Posted on April 17, 2023April 4, 2024 by admin

Physiotherapy exercises are a vital component of any rehabilitation program, and they are designed to help individuals recover from injuries or illnesses that have affected their mobility, strength, and overall quality of life. While it may be tempting to skip these exercises or only do them occasionally, there are several compelling reasons why you should prioritize them and make them a regular part of your daily routine.

Improve Range of Motion and Flexibility

Physiotherapy exercises can help you regain your range of motion and flexibility, which is crucial for maintaining good physical health. When you have an injury or illness that affects your ability to move, your muscles and joints can become stiff and rigid. Physiotherapy exercises can help to loosen these areas up and allow you to move more freely, which can help to reduce pain and discomfort.

Strengthen Muscles and Improve Stability

Many physiotherapy exercises are designed to strengthen your muscles and improve your overall stability. This can be particularly important if you have suffered an injury or illness that has left you weak or unsteady on your feet. By working on these areas through targeted exercises, you can improve your strength and balance, which can help to prevent further injuries and improve your overall quality of life.

Reduce Pain and Discomfort

Physiotherapy exercises can also help to reduce pain and discomfort in the body. This is achieved through a variety of techniques, including stretching, massage, and strengthening exercises. By targeting specific areas of the body that are causing pain or discomfort, you can help to alleviate these symptoms and improve your overall sense of well-being.

Speed up Recovery Time

When you have an injury or illness, the recovery process can be long and frustrating. However, by incorporating physiotherapy exercises into your daily routine, you can speed up your recovery time and get back to your normal activities more quickly. This is because physiotherapy exercises are designed to target the specific areas of the body that need attention, which can help to speed up the healing process.

Prevent Future Injuries

One of the most important benefits of physiotherapy exercises is their ability to prevent future injuries. By strengthening your muscles, improving your range of motion, and enhancing your stability, you can reduce your risk of getting injured again in the future. This can be particularly important for athletes and individuals who are prone to injury, as it can help to keep them healthy and active for longer.

In conclusion, there are many compelling reasons why you should make physiotherapy exercises a regular part of your daily routine. Whether you are recovering from an injury or illness or simply looking to improve your overall physical health, these exercises can help you to achieve your goals and live your best life. So, don’t skip your physiotherapy exercises – your body will thank you for it!

Knee Osteoarthritis- I don’t want surgery!

Posted on September 29, 2021April 4, 2024 by admin

Osteoarthritis is a common degenerative joint condition seen amongst the physiotherapy industry with knees being one of the most common areas. When patients present with knee osteoarthritis a common statement we hear is “I don’t want surgery”. The Australian National Joint Registry recorded 54,277 knee replacements in 2014 with 11,732 of these being revisions. Revisions refers to replacing a prosthesis or part of a prosthesis that was originally put in the knee. The majority of the time knee replacements are necessary as patients are in an unbearable state of pain. But sometimes patients haven’t looked at non-surgical options to help prevent or prolong the need for a knee replacement. So what can you do to avoid a knee replacement now? Below are 5 non-surgical options someone with knee osteoarthritis should try before surgery.

Home Exercise Program: a common theme seen amongst patients with knee osteoarthritis is decreased strength in their legs. Muscles are one of our main supporters of our joints and when they are strong, our joints are strong. In the knee our main muscle supporter are the quads or thigh muscles. When these muscles are strong, along with our hamstrings, calf and glute muscles, the pressure our knee has to bear is decreased and therefore can alleviate some of your pain. A simple weight bearing or non-weight bearing home exercise program can be tailored to your needs.
Hydrotherapy: for patients experiencing the extreme end of pain in their knee, or love the water, Hydrotherapy provides the ability to complete strength training without the force going through our knees as we would experience on land. The exercises completed in the pool can be matched to that which you would do in a home exercise program with the added support from the water. Patients tend to find they are able to do more exercise in the pool as well as finding the warmth of the water soothing for their joints.
Group Exercise Classes: for those individuals who find it hard to get motivated to exercise, Group Exercise Classes provide a great way to exercise, socialise and have fun. Various clinics, gyms and community health centres provide exercise classes targeted at osteoarthritic clients.
Diet: a contributing factor to pain experienced in osteoarthritic individuals is increased body mass. Sometimes when we start to experience the onset of pain due to osteoarthritis we stop exercising and along with an unbalanced diet we can cause increased pain in our knees as our body weight increases the force going through them. Some simple dietary changes can help decrease our body mass and therefore the forces our knees are under.
Education: overall patients need to be educated around osteoarthritis and what tips and tricks they can use in everyday life to help manage the condition. These can be as simple as advising on comfortable sleeping positions for those experiencing soreness during the night.

Overall knee osteoarthritis can be a debilitating condition that we can’t change, however we can manage it without the need for surgery. Book in to see one of our physiotherapists for more information.

ACL Mini Series Part 3: What to expect after ACL surgery?

Posted on June 30, 2021April 4, 2024 by admin

Setting SMART ( Specific- Measurable- Attainable- Relevant- Time-based) goals is the hallmark of a good rehabilitation program, and recovery after ACL Reconstruction should be no different. In preparation for your surgery it is important to arm yourself with realistic expectations about the journey ahead and understand that the rehabilitation process is never a straight line, but a convoluted adventure.

So what does the road to recovery look like?

Initially, the surgery itself will likely leave you in hospital overnight with the aim to go home the following morning. You will be allowed to walk on your operated leg immediately after surgery, however will require a short stint on crutches in order to protect the knee and help build up to walking normally again.

You can start rehab as early as Day 1, completing some basic exercises to restore normal knee movement and waking up those sluggish quads. These will gradually progress into more challenging drills, always respecting the natural timeframes the body requires for healing.

As physiotherapists, we have certain boxes we must tick in order to progress our patients safely from one stage of rehab to the next. These revolve around ensuring you have adequate strength, range of motion, and control of your knee, and should always align with your individual goals.

In most case, we can rest assured that the ACL graft is strong and can withstand a bit more load around the 3-month mark. This is when we can begin to do some preparation for returning to running.

Nonetheless, it is still important to take our time! Remember, this is something your body hasn’t done for a while and will need to adapt to all over again!

Returning to sport is not recommended until a minimum of 9 – months after surgery (however, the longer you can hold off the better!). There are a variety of important factors that contribute to a player’s readiness to return to their sport- one of which is confidence. So if you have any fears or reservations, make sure you discuss these with your physiotherapist.

Always remember that everyone’s rehab journey is different, and depends on a number of different things; some of which include your baseline level of fitness, your goals, and your commitment to Physiotherapy. So resist the temptation to compare yourself to others!

If you need further guidance following your ACL Reconstruction, be sure to give Glenferrie Sports and Spinal Clinic a call or email us to book in and we can outline your roadmap to recovery together!

ACL Mini Series: Part 2 – To surgery or not to surgery?

Posted on June 9, 2021April 4, 2024 by admin

So I’ve gone and done my ACL- what now?!

You may be thinking that surgical ACL reconstruction is your only option, however did you know that:

Both operative and non-operative strategies are considered appropriate treatment options by healthcare experts.

In fact, we know that about 5 out of 10 individuals will return to a high level of sport without an ACL reconstruction- the trouble is, we cannot predict which ones.

For this reason, individual goals and needs, as well as input from important stakeholders should be considered when choosing your optimal treatment strategy.

Coaches, physiotherapists, and orthopaedic surgeons can all help you understand some important factors surrounding your injury and how that will affect management.

These factors include:

Associated damage to other structure in the knee
Episodes of the knee “giving way”
Individual anatomical differences
Preferred sport/physical activity
Desire to return to a high level of play

Despite the complexity of the decision at hand- an overarching consensus is that Physiotherapy is recommended regardless of treatment choice!

Whether it is an intensive bout of “pre-hab” to set you up for surgery, or a well-rounded rehabilitation program to help you avoid surgery- Physiotherapists can help you after your ACL injury to rebuild strength and return to participating in the activities you love.

And a final tip- be sure to engage in further discussion with your physiotherapist around graft choices, timeframes for recovery, and the type of rehabilitation that will be involved following.

Have any other questions? Send us an email, or post a comment below!

ACL Mini Series – Part 1: Who is at risk of ACL tears and why?

Posted on May 19, 2021April 4, 2024 by admin

Is it just us or does it seem like after a year off from organised sport, injuries are hitting us harder than ever?

At Glenferrie Sports and Spinal, we are seeing a number of sore knees come through our doors- everything from a grumbly meniscus to the overworked patellar tendon. However, arguably one of the most disheartening injuries for an athlete of any level is an ACL tear, which can result in significant time out of play, and carries serious physical and psychological implications.

We believe that the best way to manage an ACL injury is to prevent it from happening in the first place. For this reason, we will shed some light on individual factors that we can address in order to mitigate this risk.

In very broad terms, we will discuss 3 main risk factors that may predispose someone to an ACL injury:

The sport they play
Their gender ( I know girls, we’ve got the short end of the stick on this one)
Their movement patterns (aka biomechanics)

Sport:

Sports are inherently risky, however ones such as soccer, football, basketball, and skiing (among others) that involve lots of cutting, pivoting, or landing on one leg expose us to more opportunities for ACL injury.

Gender:

The rate of ACL injury is about 4-6 times greater in female athletes when compared with males who participate in the same sport. This is in part due to the normal biological changes that happen during puberty, but also due to the fact that gals move differently to guys.

Biomechanics

There are optimal and suboptimal ways to jump, land, and change directions. The way in which we recruit our muscles during fast, powerful movements, and the amount of control we have in our movement patterns can determine how much stress we put on our ligaments- namely the ACL!

So where do we go from here?

Given that we can’t change our gender and we don’t want to stop playing the sports we love, the best area to focus on for injury prevention is our biomechanics.

Pre-screening athletes to identify faulty movement patterns can give us a leg up in preventing an ACL injury even before stepping onto the pitch. Supplemented by consistent adherence to a structured, individualised strength and conditioning program, our injury risk goes down by anywhere from 30-80%!

Who better to help with this than your Physiotherapist!

In the next part of this series – “To surgery or not to surgery?”, we will be discussing operative versus non-operative management of ACL tears. In the meantime, feel free to get in touch with any questions!

Read Part 2 of the ACL Mini Series – to surgery or not to surgery?

Why Rehabilitation is just like a Fairytale!

Posted on November 20, 2020April 4, 2024 by admin

The three bears find Goldie locks asleep in a bed.

Rehabilitation is a complex thing but just like the fairytale Goldilocks and the Three Bears, if you get it just right it can be quite simple.

Just like Goldilocks, finding a fair middle ground is best. I find that the people who go too hard with their exercises do the worst at rehab. All you are doing is stirring up the inflammation which just makes you like a bear with a sore head!

Doing nothing will mean you get sore and stiff. Weakness will soon follow and you will soon be as stable as a house of sticks! We all know how that one ends.

But how do you find the happy ground?

What is the holy grail of rehabilitation?

Unfortunately there is no magic bean to guide us here. Everyone is different. Each day presents different challenges and as time goes on our ability to push harder improves.

Accommodation is the process in which progressive overloading of the bodies structures causes them to strengthen in the patterns in which we move. It’s a vital part of rehabilitation but it needs to be done in conjunction with the natural rates of healing.

Soft tissues generally take about 6 weeks to heal.

Bones, 6- 12 weeks depending upon where they are in the body.

Tendons with their poorer blood supply take ages (up to 12 months).

Throw in age, activity, co morbidities and we get a really complex matrix beginning to form.

Then there’s pain!

Pain is amongst other things physical, chemical, social, psychological. It’s a bit like the seven dwarfs.

How we react and perceive these things will influence how we perceive and react to pain. This is why no two recoveries are the same.

Physios like to talk about good pain and bad pain.

Good pain is more like a stretching and working pain and its generally something tolerable and can be encouraged. It will settle fairly soon following workouts.

Bad pain is more searing and stabbing. It typically doesn’t settle so well and may last overnight and the next day. We like to avoid this pain.

So now you know the variables for recovery, how do you find the best option for you?

Firstly listen to your body. It will tell you how it’s feeling; you just need to learn how to listen to it. When starting with rehab, taste test first.

Start slowly.

See how you recover and if it pulls up well, then next time you exercise you can do a little more.

Be careful because it’s sometimes not sore until you’ve finished and by then its too late. Sooner or later you will learn how the area reacts and you will be able to predict how much to do with more certainty.

Rehab is not linear. Especially not in its micro form. Patients often don’t realise the progression they are making. It’s a bit like watching grass grow. You’ll find others will see your progression more than you. Comments like “you are moving much better” are common.

Working with your physiotherapist is really helpful to help you progress with your rehabilitation. See them more as your teacher or coach who will guide you through the weeks or months in order to get you back to all your normal activities. They will help to remind you that you are on track, when to push harder or when to back off. They are skilled to understand the time frames for recovery and when to commence working different structures following injury or an operation. They understand the “just right in between” balance you’ll need to find.

How your bum can make your knee sore!

Posted on April 17, 2018April 4, 2024 by admin

Is your butt causing your knee pain?

Patellofemoral joint pain (PFJP) is the most common running and walking overuse injury. It is usually identified by pain around the kneecap (patella) at the front of your knee.

Known to some people as runner’s knee it is a condition that can be managed with an appropriate rehab program. This should be commenced as early as possible, as the longer the duration and the greater severity of PFJP results in a poorer recovery prognosis.

How is Patella Pain diagnosed?

Patella Femoral Joint Pain is diagnosed by several indicators and tests including widespread general knee pain around the kneecap. It is commonly aggravated by bending the knee when running, stair use, jumping and squatting* and is often complemented by swelling and or creaking around the knee.

What is the best way to treat Patella Pain?

Exercise is the best treatment for Patella Pain. Who would have thought?! This has been shown to reduce pain and symptoms in the short-term term as well as improving function in the long-term **.

Rehab encompasses knee and hip motor control, and strength work in combination with ankle/foot mobility and strength.

Strengthening the surrounding structures and muscles of the knee, addressing imbalances and correcting technique enables load to be taken off the knee joint and as a result decrease knee your knee pain.

It is important during all forms of running and through all the strengthening exercises throughout rehab that the pelvis stays even across both sides and the opposite hip does not drop. Using a mirror may help provide feedback about hip, knee and ankle joint positions.

Overall, Patella Pain is often experienced due to a load that is too high for the knee joint to handle. Individuals often feel they need to treat only their knee and can over emphasise quads in the gym by performing exercises such as leg extension.

However, this commonly will only exacerbate the knee pain as it can grind out the joint. Furthermore, without addressing any underlying issues that have caused the knee pain in areas such as the hip and foot, the condition is unlikely to resolve.

What exercises should I do?

Some exercises that are shown to help the management of Patella Pain are:

Calf raises –Double leg, single leg or smith machine single leg
Knee to wall – You should be able to get approximately 10cm away from the wall, keeping your heel on the ground.
Clam/ Crab walks
Glute bridge – Double leg bridge, single leg bridge, double leg hip thrust, single leg hip thrust
Correct Squat technique
Step ups
Knee sliders

For more advice and treatment on Patella and Knee pain come and visit one of our physiotherapists at Glenferrie Sports and Spinal Clinic in Hawthorn. We will have you back on your feet running with a specific and targeted exercise program in combination with manual therapy.

References:

#Barton, C., Lack, S., Hemmings, S., Tufail, S., & Morrissey, D. (2015). The ‘best practice guide to conservative management of patellofemoral pain’: Incorporating level 1 evidence with expert clinical reasoning. British Journal of Sports Medicine, 49, 923–934. doi:10.1136/bjsports-2014-093637

*Crossley, K., Stefanik, J., Selfe, J., Collins, N., Davis, I., Powers, C., . . . Callaghan, M. (2016). 2016 patellofemoral pain consensus statement from the 4th international patellofemoral pain research retreat, manchester. Part 1: Terminology, definitions, clinical examination, natural history, patellofemoral osteoarthritis and patient- reported outcome measures. British Journal of Sports Medicine, 50(14), 839-843. doi:10.1136/bjsports-2016-096384

**Crossley, K., Van Middelkoop, M., Callaghan, M., Collins, N., Rathleff, M., & Barton, C. (2016). 2016 patellofemoral pain consensus statement from the 4th international patellofemoral pain research retreat, manchester. Part 2: Recommended physical interventions (exercise, taping, bracing, foot orthoses and combined interventions). British Journal of Sports Medicine, 50(14), 844-852. doi:10.1136/ bjsports-2016-096268

Massage – Get in touch with its many benefits.

Posted on October 28, 2016April 4, 2024 by admin

Massage: Get in touch with its many benefits

Massage can be a powerful tool to help you take charge of your health and well-being.

As a healing tool, massage has been around for thousands of years in many cultures. Touching is a natural human reaction to pain and stress, and for conveying compassion and support.

Think of the last time you bumped your head or had a sore calf. What did you do? Rubbed it, right?

The same was true of our earliest ancestors. Healers throughout time and throughout the world have instinctually and independently developed a wide range of therapeutic techniques using touch. Many are still in use today, and with good reason.

We now have scientific proof of the benefits of massage – benefits ranging from treating chronic diseases and injuries to alleviating the growing tensions of our modern lifestyles.

Having a massage does more than just relax your body and mind – there are specific physiological and psychological changes which occur, even more so when massage is utilised as a preventative, frequent therapy and not simply mere luxury.

Massage not only feels good, but it can cure what ails you.

You don’t need any special preparation for massage. Before a massage therapy session starts, your massage therapist will ask you about any symptoms, your medical history and what you’re hoping to get out of massage. Your massage therapist will explain the kind of massage and techniques he or she will use.

The Consequences of Stress

Experts estimate that 80 percent to 90 percent of disease is stress-related. Massage and bodywork is there to combat that frightening number by helping us remember what it means to relax. The physical changes massage brings to your body can have a positive effect in many areas of your life. Besides increasing relaxation and decreasing anxiety, massage lowers your blood pressure, increases circulation, improves recovery from injury, helps you to sleep better and can increase your concentration. It reduces fatigue and gives you more energy to handle stressful situations.

Massage is a perfect medicine for good health. It’s undoubtedly a wonderful thing when your therapist begins unwinding those stress-tightened muscles, and your day’s troubles begin to fade away. But the greatest thing is to know this “medicine” only gets better with frequency.

Why not pamper yourself, come and book in with one of our amazing Myotherapists at Glenferrie Sports and Spinal Clinic inside Hawthorn Aquatic and Leisure Centre.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.

For appointments call 03 9815 2555, or book online here

5 Non-surgical alternatives to knee replacement.

Posted on July 28, 2016April 4, 2024 by admin

The Australian National Joint Registry recorded 54,277 knee replacements in 2014 with 11,732 of these being revisions.

Revisions refers to replacing a prosthesis or part of a prosthesis that was originally put in the knee.

The majority of the time knee replacements are necessary as patients are in an unbearable state of pain. But sometimes patients haven’t looked at non-surgical options to help prevent or prolong the need for a knee replacement.

So what can you do to avoid a knee replacement now?

Below are 5 non-surgical options someone with knee osteoarthritis should try before surgery.

Home Exercise Program

A common theme seen amongst patients with knee osteoarthritis is decreased strength in their legs. Muscles are one of our main supporters of our joints and when they are strong, our joints are strong. In the knee our main muscle supporter are the quads or thigh muscles. When these muscles are strong, along with our hamstrings, calf and gluteal muscles, the pressure our knee has to bear is decreased and therefore can alleviate some of your pain. A simple weight bearing or non-weight bearing home exercise program prescribed by a physiotherapist can be tailored to your needs.

Hydrotherapy:

For patients experiencing the extreme end of pain in their knee, or love the water, Hydrotherapy provides the ability to complete strength training without the force going through our knees as we would experience on land. The exercises completed in the pool can be matched to that which you would do in a home exercise program with the added support from the water. Patients tend to find they are able to do more exercise in the pool as well as finding the warmth of the water soothing for their joints.

Group Exercise Classes:

For those individuals who find it hard to get motivated to exercise, Group Exercise Classes provide a great way to exercise, socialise and have fun. Our clinic and gym provide exercise classes targeted at osteoarthritic clients. We specialise in the GLA:D program.

Diet:

A contributing factor to pain experienced in osteoarthritic individuals is increased body mass. Sometimes when we start to experience the onset of pain due to osteoarthritis we stop exercising. Along with an unbalanced diet we can cause increased pain in our knees as our body weight increases the force going through them. Some simple dietary changes recommended by a dietician help to decrease our body mass and therefore the forces our knees are under.

Education:

Overall patients need to be educated around osteoarthritis and what tips and tricks they can use in everyday life to help manage the condition. These can be as simple as advising on comfortable sleeping positions for those experiencing soreness during the night.

Overall knee osteoarthritis can be a debilitating condition that we can’t change, however we can manage it without the need for surgery. Make an appointment today and commence the path to improvement.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.

For appointments call 03 9815 2555, or book online here

STAND UP…MOVE MORE…MORE OFTEN!

Posted on November 16, 2015April 4, 2024 by admin

As you’re reading this article, STAND UP!!!

The time to get moving is NOW!

You need to Stand up and Move more Often.

According to a recent study released by Medibank Private, in many office based jobs, 77% of the working day is spent sitting.

Couple this with the time we spend driving to and from work, time spent watching television or on the computer at home at night, and it is clear that we have a big problem!

Neville Owen, Professor of Health Behaviour at the University of Queensland indicates that in three or four generations, we’ve gone, for most people, from pretty uniform activity – standing, lifting, doing – to sitting tapping or sitting staring.

Essentially, Australia has become a nation of sitters!

We’ve long known that prolonged sitting can contribute to the development of a range of muscle and joint problems, in particular lower back pain.

A growing body of research is now emerging linking prolonged sitting with a number of chronic health conditions including obesity, high blood pressure, high cholesterol, heart disease and diabetes.

In 2013 alone, more than 7000 deaths occurred in Australia from obesity-related illness. Indeed, Australia’s biggest killer isn’t road trauma. It’s not snakes, spiders, sharks or crocodiles.
According to the Australian Physiotherapy Association (APA), surprisingly, it’s SITTING.

Interestingly and of most concern is research that tells us that even if you exercise regularly outside of work hours, sitting for prolonged periods of time during the day has detrimental effects on your health.

Being at work all day doesn’t mean that you can’t squeeze some physical activity in to keep you healthy.

Standing up more frequently is a great start. Research indicates that the muscle activity needed for standing and other simple movement triggers important processes related to the breakdown of fats and sugars within the body.

When you sit, these processes stall — and your health risks increase. When you’re standing or actively moving, you kick the processes back into action.

Put simply, stand up, move more, more often.

Standing every 20-30 minutes, and taking any opportunity you get to move, will have positive health benefits, both now, and in the years to come.

How do I stand more?

Some simple tips to get you standing and moving more often include:

Stand up when making or taking phone calls.
Take the stairs instead of the lift, even if you just walk a couple of floors and use a different lift.
Take a water break every hour and walk to the kitchen.
Arrange stand up meetings.
Leave your desk at lunchtime and enjoy a short stroll and some fresh air.
If you drive to work, park further away from your office and walk.

Glenferrie Sports and Spinal Clinic is located in Hawthorn. Situated conveniently near public transport and with convenient parking it is central to Camberwell, Kew, Richmond, Toorak and Malvern.
For appointments call 03 9815 2555, or book online here