Shoulder - Performance Plus

How to Best Treat Biceps Pain

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

Biceps tendinopathy is a common condition that affects the tendons of the biceps muscle. It is often caused by overuse or repetitive strain and can lead to pain and weakness in the affected area. As a physiotherapy patient, it’s essential to understand the causes, symptoms, and treatment options for biceps tendinopathy.

Causes of Biceps Tendinopathy:

Biceps tendinopathy can be caused by several factors, including:

Overuse: Repeated or prolonged use of the biceps muscle, such as lifting heavy weights or performing excessive amounts of pull-ups, can cause damage to the tendons.
Aging: As we age, our tendons become less elastic and more prone to injury.
Trauma: A sudden injury, such as a fall or direct blow to the arm, can damage the biceps tendon.
Poor posture: Poor posture, especially when working at a desk, can cause tension in the shoulders and neck, leading to biceps tendinopathy.

Symptoms of Biceps Tendinopathy:

The most common symptoms of biceps tendinopathy include:

Pain: Pain in the front of the shoulder or upper arm is a common symptom of biceps tendinopathy. The pain may be sharp or dull and may worsen with movement or activity.
Weakness: Weakness in the affected arm is another common symptom. This may make it difficult to lift or carry objects.
Stiffness: Stiffness in the shoulder or arm may also be present, making it challenging to move the arm or shoulder.

Treatment Options for Biceps Tendinopathy:

If you have been diagnosed with biceps tendinopathy, there are several treatment options available. These may include:

Physiotherapy: Physiotherapy is a non-invasive treatment that can help alleviate pain and improve function. A physiotherapist can help you develop an exercise program tailored to your specific needs, which can help to strengthen the muscles around the affected area.
Rest: Rest is essential for allowing the tendons to heal. This may involve avoiding activities that aggravate the condition, such as heavy lifting or overhead work.
Ice and Heat: Applying ice or heat to the affected area can help reduce pain and inflammation.
Medication: Over-the-counter pain medication such as ibuprofen can be helpful in reducing pain and inflammation.
Surgery: In severe cases, surgery may be required to repair the damaged tendons.

Preventing Biceps Tendinopathy:

Prevention is always better than cure, and there are several steps you can take to prevent biceps tendinopathy, including:

Gradually increasing exercise: When starting a new exercise program, it’s essential to start slowly and gradually increase intensity over time.
Maintaining good posture: Good posture can help to prevent tension in the shoulders and neck.
Using proper technique: Using proper technique when lifting weights or performing other activities can help to prevent injury.
Rest and recovery: Giving your body time to rest and recover between workouts is essential for preventing overuse injuries.

Conclusion

In conclusion, biceps tendinopathy is a common condition that can be caused by overuse, trauma, aging, or poor posture. Symptoms include pain, weakness, and stiffness in the affected area. Treatment options include physiotherapy, rest, ice and heat, medication, and surgery. Taking preventative measures, such as gradually increasing exercise, maintaining good posture, using proper technique, and allowing for rest and recovery, can help to prevent biceps tendinopathy from occurring in the first place. If you experience symptoms of biceps tendinopathy, seek the advice of a physiotherapist or other healthcare professional to determine. If you would like an appointment to have your shoulder pain 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!

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

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