Understanding your body is important to staying well and active. Simple changes in ever day life can help you get the best from your body. We have provided information below to help you build your understanding.


Hip soreness

For many women, hip pain can be extremely troublesome. Pain on direct pressure on the outside of the hip or with activity may indicate underlying hip bursitis or gluteal tendonopathy, often resulting in lateral hip pain. Your hip pain physiotherapy assessment will aim to establish the root cause of these issues, and work with you to develop a safe, effective and practical management program.

What you can do:

  • Sit with hips higher than knees
  • Stand with weight evenly on both legs
  • Not sit with legs crossed
  • Learn buttock strengthening exercises

Hip pain facts:

  • A bursa is a fluid filled sac that reduces friction between tendons. If this Bursa is overloaded it can become swollen and inflamed and cause pain. Gluteal tendonopathy is damage to the gluteal tendons (buttock muscle attachments) which can be a result of gradual wear and tear, overuse, or poor buttock strength, resulting in overloading. Reduced buttock strength is a very common cause of lateral hip pain.
  • Hip pain management may initially comprise dry needling for pain relief, or reducing the load on the hip with taping or movement retraining.
  • Learning what exercises to do and how to perform them correctly is our area of expertise. Following physiotherapy hip assessment you will know what hip pain exercises are going to be beneficial and which ones to avoid. Low load static lateral buttock strengthening is the tried and tested starting point at AB Physiotherapy Fremantle.
  • Having a plan regarding hip pain exercise progression and hip pain management is our aim. We want our progression of physiotherapy hip exercises to allow you to resume your usual exercise routine, sleep better, enjoy walking, reduce recurrence and be able to enjoy your next holiday adventure.

 


Whiplash

What is it?

Whiplash is a common term for the acceleration-deceleration forces on the neck that may occur in a car accident or other form of accident. It may result in an injury to the muscles, joints or ligaments,nerves and fascia  in the neck or spinal areas.

Whiplash facts

  • Symptoms can develop straight away or be delayed by hours or days.
  • Research indicates that if you try to keep moving you will have a better recovery. Neck pain can be strong initially, so modify your activities at first to assist recovery
  • A gradual increase in your level of activity and exercise can help successfully return you to your pre injury lifestyle.
  • As every injury is different, recovery times vary. Recovery can range from days to months depending on the pathology, treatment received, activities of daily life.
  • Stress and tension can increase the pain you feel. So getting the right advice and learning to self manage is important.

What can you do to help yourself?

  • A combination of treatments including medications, physiotherapy and exercises will assist with your recovery.
  • If you are taking painkillers or anti-inflammatories, it can be beneficial take them regularly as prescribed instead of waiting for your pain to get out of control.Addressing overall posture is important. Postural advice and practical tips can help significantly
  • How you position your neck during work and leisure activities, impacts on neck structures and symptoms.
  • As the body is healing it may stiffen up more than usual. Small postural adjustments regularly will improve the strength and integrity of the soft tissues supporting your neck.
  • Make sure you change your position regularly. Try not to stay in one position for more that 20-30 minutes

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Tight hamstrings

The hamstring muscle group attaches from the buttock region to behind the knee. If the hamstrings are tight this can increase the load on the hips, knees,calf  and lower back.

When you sit for long periods you may slump, rounding your lower back and allowing your hamstrings to tighten.

Is there another cause for tight hamstrings?

For some people stretching your hamstrings may not make much difference to your flexibility. Assessment by a Physiotherapist will enable a diagnosis as to this continued reduced flexibility. For some people neural tightness (often sciatic nerve tightness/limitation may be the cause)This reduced neural tissue extensibility requires a modified approach to stretching. Find out more.

Check out your true hamstring length

Sit on the chair, with a ‘tall posture’. Keep the back still and straighten the knee, only to the point where your low back begins to move.

Hamstring stretches

You are often best to stretch your hamstrings lying down, so that you don’t ’cheat’ rounding your back. It is important when stretching the hamstrings in isolation,that the low back remains flat, therefore modifications may be required, such as softening the knees, sitting on a block or bolster to reduce lower back tension. Find out the best way for you to stretch your hamstrings

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Breathing

Breathing is something we do automatically everyday. Being mindful of how to change your breath can improve your mood and have other physiological benefits.

The facts:

  • Relaxed efficient breathing requires less effort and gives you more energy.
  • Breathing through the nose will regulate the correct air intake
    and activate a physiological response (the parasympathetic system) that reduces stress levels.
  • Good posture enables you to breathe more effectively and
    efficiently. The upper neck and shoulders should be relaxed when breathing comfortably

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Managing your back pain

Back pain can vary from sharp pain, dull ache, and spasms. Not all back pain is the same, understanding the cause, and knowing what is the best management for your type of pain will help with the resolution of symptoms.

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Shoulder pain and injury

Shoulder pain is the most common musculoskeletal complaint in the over 65 year old age group. More than 80% of chronic shoulder complaints involve the rotator cuff and the bursa. Getting the shoulder muscles working optimally is extremely important for prevention and resolution of shoulder pain.

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