Four Benefits of Regular Massage

Believe it or not, the benefits of regular massage are about more than the instant relaxation you feel post treatment. As outlined by professional body, Massage and Myotherapy Australia, each session is a building block, training your body to maintain its relaxed state and teaching your muscles to remain loose even during high-stress periods. Here are four key benefits of regular massage therapy.

 

  1. Pain Relief – Regular massage is a great tool for pain management. As well as addressing specific problem areas, massage can help alleviate pain tied to injuries, arthritis and a range of other conditions. After regular sessions you may see benefits like a reduction in need for pain medications.

 

  1. Immune System Support – It’s a well-known fact that people with high levels of stress are more likely to get sick more often. This stress often leads to other negative side effects such as lack of sleep, a bad diet and a weakened immune system. Regular massage sessions help alleviate stress and, as a result, improve your wellbeing.

 

  1. Injury Resilience – Massage plays an important role as a supplement to standard injury rehabilitation procedures like physiotherapy. By encouraging blood flow and relaxing muscles, it helps the rehabilitating injured area to become more flexible and heal at an accelerated rate.
  2.  Improved Posture – Massage can loosen the muscles and alleviate any pain caused by bad posture. This will enable your body to position itself more naturally.

With so many benefits to be gained, it’s natural to want to book in some sessions!

To make an appointment you can call Tamborine Mountain Physiotherapy or (07) 5545-0500, call or text Amara on 0416-882-268 or visit scenicrimremedial.com.au

Frozen Shoulder

Have you ever been given the cold shoulder?

And when we say cold shoulder we mean a Frozen shoulder! Also called adhesive capsulitis, this causes pain and stiffness in the shoulder. Over time, the shoulder becomes very hard to move. Frozen shoulder most commonly affects people between the ages of 40 and 60 and occurs in women more often than men. In addition, people with diabetes are at an increased risk for developing frozen shoulder.

We don’t fully understand what causes a frozen shoulder, but an inflammatory process is probably involved. The process usually begins with an injury, such as a fracture or inflammation of the soft tissues, typically due to overuse injuries such as bursitis or tendinitis of the rotator cuff.

Inflammation causes pain that is worse with movement and limits the shoulder’s range of motion. When the shoulder becomes immobilized in this way, the connective tissue surrounding the glenohumeral joint, the joint capsule, thickens and contracts, losing its normal capacity to stretch. Trying to avoid the pain caused by moving the shoulder leads to even further contraction of the capsule.

Frozen Shoulder develops in three stages:

Stage 1: Freezing

In the “freezing stage”, you slowly have more and more pain. As the pain worsens, your shoulder loses range of motion. Freezing typically lasts from 6 weeks to 9 months.

Stage 2: Frozen

Painful symptoms may actually improve during this stage, but the stiffness remains. During the 4 to 6 months of the “Frozen stage” daily activities may be very difficult.

Stage 3: Thawing

Shoulder motion slowly improves during the “thawing stage”. Complete return to normal or close to normal strength and motion typically takes from 6 months to 2 years. The treatment for a frozen shoulder is focused on relieving pain and restoring the shoulders normal range of motion.

Anti-inflammatory medication may be recommended, an ice pack or bag of frozen vegetables applied to the shoulder for 10 to 15 minutes several times a day can also help with pain. Further you may have the option of a corticosteroid injection into the shoulder joint or soft tissues. But the cornerstone of treatment is PHYSIOTHERAPY, concentrating first on minimising pain and increasing range of motion, and later, on strengthening exercises.

So if you want to shrug off some unwanted shoulder pain please give Travis, Kate and Gary a call at Tamborine Mountain Physiotherapy (07) 5545-0500. We have lots of experience with Frozen Shoulders and can work with you to ensure as minimal pain as possible to improve daily function with gentle exercise programming and prescription.

Binge Watching

Is Binge-watching causing your neck pain?

Long weekends we love them!! With a few of them in April getting out and active is the best thing you can do for your health.  But we also love the odd binge session of our favourite TV series or movies.

Do you get a sore neck or lower back though when you are sitting too long?

The act of slumping whilst we watch our devices means we are not properly supporting our

Spine or Head properly. This adds to extra strain on ligaments and muscles associated with these areas.

We can all be guilty of a bit too much binge watching in bed or so here are some tips that may limit any long-term damage or short-term pain.

1). Support your head. Sit upright with pillows behind you, or if you’re lying down ensure you have enough pillows to take your weight.

2). Avoid twisting your body. Keep your back straight with pillow support behind you if you’re on your side. Engage your core to keep your posture straight.

3). Keep your shoulders back and down if you’re sitting upright, not rounded or hunched. Don’t slouch to look at the screen; it should be at eye level the same as a correctly positioned screen when you’re at a desk.

4). Add some stretches to your VIEWING routine. Put your hands above your head, reach up and at the same time stretch your feet down for a nice full body stretch. Also put your hands in the small of your back and push your chest out for a good lower back stretch.

5). Try to charge up your tablet or phone before using it, so you don’t end up spooning the plug socket.

 

6). Limit your phone or laptop use in bed. TV/Devise viewing just before bedtime can interfere with your sleep cycle.

 

If you have any neck pain or dysfunction, call Travis, Gary or Kate at Tamborine Mountain Physiotherapy on (07) 5545-0500 or book online at https://tamborinemtphysio.com.au/ we promise we do not judge if it’s been cause by binge viewing.

Cycling Tips From Tamborine Mountain Physiotherapy and Sports Injury Clinic

There are many reasons to choose biking as a sport. It is a wonderful low impact exercise if you suffer from shoulder pain, lower back pain and hip or knee arthritis. It’s also a great way to get around without your car avoiding sky rocketing petrol prices.
Unfortunately, biking injuries can occur, but in many cases they are preventable. Here are a few tips from us to help you prevent cycling injuries and improve your performance.

Don’t neglect your upper body strength and trunk stability. While cycling is a sport that predominantly uses the lower legs, it can be a mistake to think that leg strength is the only factor that matters when it comes to biking performance.

Increasing the strength, flexibility and balance of your upper body can actually reduce the amount of effort used to cycle and the efficiency of your pedaling. Focusing on your upper body fitness can both improve your riding stats and help to prevent the neck, back and shoulder pain that comes as a result of maintaining postures for extended periods.

Yoga and Pilates are great complementary activities to help build upper body strength and stability while also counteracting the effects of prolonged flexed postures of the bike. In exciting news Tamborine Mountain Physio will be running Pilates classes from Wednesday 30th March at 4pm – see our social pages for more info. #tamborine_mountain_physio

Don’t skimp on your helmet:-
A good quality helmet can mean the difference between a sore head and a life-changing injury. Helmets become less effective with each hit, as they can lose their shock-absorbing capacity, even if they don’t appear to be damaged. If in doubt after a crash, choose to replace your helmet as it may save your life.

Address aches and pains early:
Due to the repetitive nature of cycling, overuse injuries are common. Ensuring your bike is set up corrected to minimize stress on your body while riding and paying attention to small niggles can help to identify and resolve issues early so that they can recover quicker.

Speak to Travis, Gary, Kate and the team at Tamborine Mountain Physio for more information on how to improve your performance and stay injury-free while biking. (07) 5545-0500.

PREGNANCY AND PHYSIOTHERAPY

PREGNANCY AND PHYSIOTHERAPY

Pregnancy brings with it many changes. As your baby and body grow, there are shifts to
your centre of gravity, weight gain and even your joints become more flexible. You may
develop new aches and pains along with many questions about how to protect your
changing body and baby.

So, what is safe for the baby and what is safe for the mother? Some general
recommendations include avoiding activities that may increase your risk of falling, such as
skiing or mountain biking. Any activity that raises your core body temperature is also not
recommended for your baby. This can include high intensity exercise, hot yoga, and spas,
saunas and hot baths.

Activities that are safe for the mother focus on protecting your body from injury during
pregnancy. For example, it is recommended to avoid heavy lifting, and you should learn to
activate and strengthen your pelvic floor. As your pregnancy progresses, the hormone
relaxin acts on your joints and ligaments to help them become more flexible. This means
that your joints are a little less stable than usual, slightly increasing your risk of sprains or
strains during exercise.

How can Tamborine Mountain physiotherapy help? At Tamborine Mountain Physiotherapy we are able to help you at every stage of your pregnancy, from treating back and pelvic pain that commonly arise during pregnancy to providing the all important post-natal pelvic floor exercises.

So if you are pregnant come and see Trav, Kate or Gary to guide you through this exciting
time – 5545 0500

Did your heart skip a beat this Valentines Day?

DID YOUR HEART SKIP A BEAT THIS VALENTINE`S DAY?
We all know the importance of having good cardiovascular health but you may ask how can
your physiotherapist help with cardiovascular disease?

Here at Tamborine Mt Physiotherapy our physios can tailor a progressive
rehabilitation/exercise program that will be effective in maintaining your overall heart health,
improve your quality of life, minimize injuries and help to reduce your need for
hospitalization.

Going too hard or progressing too quickly with your new exercise regime can have
devastating consequences with respect to risk of injury and ultimately motivation, so it’s
important to discuss your program with your physiotherapist.

Research has shown that you should do activities, sports or exercise you find enjoyable as
you will be more likely to stick at it.( How are your New Year Resolutions for exercise
going??)

So, how much is enough? Government Health guidelines suggest 150 minutes per week.
This can be broken up into segments of any variation so long as you get the prescribed 150
minutes per week. You can do anything within your physical limitations that you enjoy,
anything that gets the heart rate elevated such as brisk walking, running, swimming, cycling,
playing tennis or an aerobics / water aerobics class, even walking the dog and gardening!

So if you think you’ve fallen in love with the idea of improving your cardiovascular health –
follow your heart and give Travis, Gary or Kate a call at Tamborine Mt Physiotherapy on 07
5545 0500. We’d love to hear from you.

Is School A Pain In The Neck?

Back and neck pain in children is not unusual and one common cause can be school based activities. This may include lugging a heavy back pack to and from school, poor posture sitting in class or too much homework done in a bad position. The lesson to be learnt is that early assessment and treatment is very important. Two of the most common problems we see at Tamborine Mountain Physio are caused by:
BACK PACKS
It has been reported that the average school backpack weighs 22 per cent of a child’s bodyweight and, in some cases, can be close to a third! To counter the weight and retain balance, it is common for children to lean forward. Unfortunately, this puts additional strain on the lower back and neck. It is therefore important to wear the back pack properly over both shoulders and use the hip strap, maintain a straight posture and if possible minimise the size of the load carried.
HOMEWORK
Your kids will tell you that the amount of homework they have to do, seems never ending. It is therefore important that they have a designated area to do it, just as you would when working from home. Correct desk height, chair height and computer screen height are all important to protect your child’s back and neck health.
If your child is complaining of back or neck pain don’t ignore it. Call Travis, Gary or Kate at Tamborine Mountain Physio on (07) 55450500. We’re top of the class in reducing pain!

SUMMER MAY MEAN SHIN SPLINTS

What is it?

Shin splints, are a painful condition of the lower leg, also known as Medial Tibial Stress Syndrome, it is an overuse injury that causes pain along the inside of the tibia or shin bone. It is a common condition in runners, hikers and walkers who do long distances.

What are the symptoms?

Shin splints are typified by persistent leg pain, usually the inside of the shin, halfway down the lower leg. The pain might be felt during exercise or directly after. Some people experience a dull ache over their shin that lasts for quite a while after exercise stops, while for others the pain may be sharp and fade quickly. The pain is often progressive, becoming worse with shorter distances. Eventually, shin splints can severely impact activity levels as the pain becomes too severe to continue exercising.

Shin splints can be extremely painful and very disruptive to activity levels and may also progress to stress fractures if not diagnosed early and managed effectively.

Some risk factors that may predispose someone to shin splints include;

  • An abrupt increase in activity level
  • Improper footwear and support
  • Higher BMI
  • Training on hard or uneven surfaces
  • Tight calf muscles
  • Flat feet
  • Increased external rotation range of the hips
  • Females are more likely to develop shin splints than males.

The good news is that Physiotherapy can help. Come and see Travis, Gary and the team at Tamborine Mt  Physio  to keep you running, hiking and walking this summer

NEW PHYSIO JOINS TAMBORINE MT PHYSIOTHERAPY

Tamborine Mt Physiotherapy is pleased to welcome Travis Drummond to the team.

Travis comes to the mountain with over 9 years of experience as a physio, treating both acute and chronic injuries. His addition to the practice continues our overall depth of experience for the benefit of patients, as a resource for our health care partners and for mentoring younger physiotherapists.

As well as clinical practice, his background has involved sports physio, having been involved with numerous sports clubs. He held the positions of Head Physio for the Broadbeach Cats AFL and Surfers Paradise Demons AFL clubs. He has also worked in the area of Occupational Health, treating work injuries and designing Return to Work Plans to assist employees and employers by ensuring a smooth transition back to work.

Travis believes the cornerstone to being a good physio is listening to his patient and working together to achieve their individual health goals.

If you would like to make an appointment with Travis, give us a call on 5545 0500.

BEAT THE BAD BACK BLUES

Among the wide variety of conditions that Gary and Mandy treat at Tamborine Mt Physiotherapy, acute low back pain is undoubtedly one of the most debilitating and painful.

Research indicates 80% of people suffer back pain at some time in their lives!

Not so long ago, people with acute low back pain were treated with bed rest and told to lie flat on their back on a hard surface for a week or two. More recent research has shown that this regime is actually detrimental to recovery and can result in more prolonged periods of pain!

So what SHOULD you do?

  1. Don’t panic. Most low back pain is temporary and will resolve.
  2. Use heat. Heat helps relieve the muscle spasm associated with back pain.
  3. Avoid bending, twisting, lifting and sitting for long periods of time.
  4. Slowly get moving. Gentle walking and gentle lumbar mobility exercises provided by your physiotherapist will actually help the structures of your back to heal.
  5. Take pain relief. Talk to your doctor or pharmacist to get the most appropriate type for you.

 

At Tamborine Mt Physiotherapy we can give you specific advice for your back injury, increase your movement and decrease your pain, even in the very early stages. We will give you a plan to get you over the initial shock of your back pain and strategies to avoid any recurrence.

So, don’t back out of life! Call us on 5545 0500