Aubin Grove Physiotherapy in Atwell, Western Australia | Alternative & holistic health service

Aubin Grove Physiotherapy

Locality: Atwell, Western Australia

Phone: +61 8 9499 1006

Address: Shop 3, 80 Lyon Road 6164 Atwell, WA, Australia

Website: http://www.aubingrove.physio

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• Medical and health
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• Alternative & holistic health service

25.01.2022 Signs and Symptoms include: -Pain starting in the back of the head -Usually one sided (can be both) -Pain associated with neck or upper back stiffness... -Pain associated with a loss of range of motion in the neck GOOD NEWS: In most cases neck related headache responds well to physiotherapy treatment.

24.01.2022 Nordic Hamstring Curls Nordic Hamstring Curls have been repeatedly shown in the research to improve- Hamstring Length ... Eccentric Hamstring Strength Hamstring Muscle Size and in some cases to reduce the risk of Hamstring muscle strain injury. All positives. The only potential down side is they can leave some people with DOMS (delayed onset muscle soreness) for a few days post-exercise initially. Just start slow, and build up gradually over time to minimise this. In our opinion Nordic Hamstring Curls should be a staple in most athletes strength and conditioning programs. Ask your physio if they are appropriate for you and your specific situation before implementing in your program. See more

23.01.2022 Do you often wake up with a stiff lower back? Moving around a little can help ease those first few steps and allow you to hit the ground running (so to speak) but it always helps if you have a go to routine. This is an example of an in bed morning stretching routine we may prescribe for morning stiffness. It covers all your bases with flexion, extension and side to side movements all being included.... If there are other stretches you find helpful or would like to include- Go for it! There are almost limitless options, and this is not individual advice so feel free to use your own judgement and personalise your own routine. If in doubt, always consult your physiotherapist See more

21.01.2022 Adam shows us the ligaments which are most commonly injured in ankle sprains.

18.01.2022 Swipe across for our Christmas and NYE period opening hours

15.01.2022 Carpal Tunnel Syndrome Rehab Carpal Tunnel Syndrome (CTS) is very common condition affecting the median nerve as it passes through the wrist. It can lead to pain, altered sensation (numbness, pins & needles) and sometimes weakness in the hand and fingers. In 3 out of 4 cases, mild to moderate CTS can be resolved with a combination of nerve mobilisation exercises and splinting as shown in the video above. ... Mild to moderate CTS is defined by 3 criteria: 1- Duration of symptoms less than 12 months 2- Night time paraesthesia (pins and needles/numbness) severity score of <6/10 3- No muscle wasting in the thenar (thumb side of the palm) hand muscles See our free PDF for more details on this. http://www.aubingrovephysiotherapy.com.au//Carpal-Tunnel-A Read on for more details about CTS The median nerve supplies sensation to the thumb, index and middle fingers and half of the ring finger. Side Note- If you have symptoms in your pinky (5th) finger, that is actually unlikely to be carpal tunnel syndrome, and more likely to be originating from your ulnar nerve (or the funny bone nerve) Severe CTS is more likely to require injections or surgery, but splinting and exercises can still be helpful before and/or after this. See our PDF for more info on this. Do you or someone you know suffer from CTS? Tag them in the comments to help them out!

15.01.2022 Tennis Elbow Rehab John shows us 3 exercises which are great options in the early to mid-stages of tennis elbow rehabilitation. You will require a band or two, and a small dumbbell. If you don’t have a dumbbell, a small hammer or stick will do.... Key Points about Tennis Elbow- Most people with tennis elbow do not play tennis. It is common in people from all walks of life The actual medical term used is lateral epicondylalgia (or similar)- but that’s mouthful so we often just say tennis elbow. It is primarily a tendon related problem (tendinopathy) Strengthening is essential to long-term resolution of the condition Physiotherapy has been proven to be superior to Cortisone injections or Rest in the treatment of tennis elbow- see our free PDF (link in bio) with the research! Cortisone has been shown to worsen long-term outcomes and should be avoided at all costs Other types of injections (PRP, Stem Cells, etc) have been trialled and shown no evidence of effectiveness and in our opinion should only be tried as a last resort. Note- A comprehensive tennis elbow rehab program consists of much more than these exercises shown above, you should always consult your Physiotherapist. Tag your friends or family who have been suffering with Tennis Elbow. Hit us up in the comments with any questions See more

15.01.2022 Improve your thoracic extension with these simple exercises!

14.01.2022 Physiotherapist John Klauz shows us some manual therapy techniques we commonly use to help people with neck related headaches. Do not try these at home! This video is for demonstration purposes only.

12.01.2022 Can Disc Bulges heal? YES they can! Several studies have shown that larger disc bulges actually have the greatest tendency to reduce and resolve with conservative (non-surgical) management or even if left completely alone (source 1- link below). Scroll across to the second picture above. This shows a massive disc bulge, that had completely resolved on MRI 12 months later. The patient was managed with physiotherapy and exercise, no surgery. ... SO... HOW MUCH DO DISCS IMPROVE AND HOW LONG DO THEY TAKE TO HEAL? One paper looked at a large group of patients with large disc prolapses over a 2 year period by repeatedly scanning them and monitoring what was happening to their disc prolapses over time. A large proportion of these patients had severe sciatica initially, but improved as time went on despite having a large disc herniation on their scan. They found that 83% of the people they studied had a complete and sustained recovery when followed up two years later with only four patients requiring surgery! On average, over the two years, the size of the disc protrusions were reduced by 64% (source 2). Another paper found that 38% of all the disc prolapses they observed became smaller in size when left completely alone. Among their results they found that more specifically, extruded disc 'fragments' resolved 100% of the time and disc 'herniation' resolved in 83% of cases! Over a six month period most disc protrusions were on average 1/3 of their original size (source 3). CAN WE PREDICT WHAT WILL HAPPEN? Where early improvement is seen then the outlook is far better (source 4). This is why it is important to see your physiotherapist early, and get started on appropriate guided rehabilitation and exercise. DOES THIS APPLY TO ALL DISCS? Unfortunately it is not as simple as that... See your physiotherapist or GP if you have back pain, especially if you have unusual signs such as: * Saddle anaesthesia (loss of feeling between the legs, numbness in or around your back passage or genitals) * Bladder or bowel disturbance * Sexual dysfunction * Worsening leg pain or weakness Sources cited in this post listed below: Source 1: https://www.ncbi.nlm.nih.gov/m/pubmed/17613504/ Source 2: https://www.ncbi.nlm.nih.gov/m/pubmed/19887021/ Source 3: https://www.researchgate.net//8121133_Spontaneous_Involuti Source 4: https://www.ncbi.nlm.nih.gov/pubmed/19887021/

10.01.2022 Patella tendon pain goes by several names- patella tendinopathy, patella tendinitis and jumpers knee to name a few. Regardless of what we call it, the key to treatment is to improve the capacity of the tendon to produce force and absorb load. This means strengthening! Here Adam shows us some exercises we use to achieve this (shown from easiest to hardest). ... When a tendon is most irritated, we often focus on isometrics (static holds). Once the tendon calms down, we will add movement, external load and eventually speed (things like jumping, hopping, landing). The decline board used in these exercises helps preferentially load the patella tendon and quadriceps. If you don’t have access to one, simply raising your heels slightly by placing a weight plate (or another stable object) underneath will do the job. See more

10.01.2022 Adam talks us through three common lower back pain myths, and what the science actually says. Note- we are talking about chronic (longstanding) back pain in this post, however these myths also usually apply to acute (recent) lower back pain. If you are interested, scientific papers disproving each myth are listed below. WARNING: Long caption! We've poured over more than 20 detailed scientific papers for this post (so you don't have to)! ...Continue reading

09.01.2022 HIP THRUSTS The hip thrust is one of our favourite exercises for gluteal strength and development. If you have trouble with squats or deadlifts due to back, hip or knee pain it may also a great option for you. ... Major technique cues are as follows: 1 Tuck the chin to your chest (avoid looking upwards, this can cause you to arch your back too much) 2 Vertical shins (a common mistake is having the feet too far out) 3 Position upper body so the bench/box support is roughly at the base of the scapula 4 Tuck the pelvic underneath, flattening the arch in your lower back (think tailbone to the sky) 5 Thrust away! In this video Adam runs through five variations of the hip thrust. We recommend mastering the body weight versions before progressing to barbell or loaded hip thrusts. As always, check with your physiotherapist before commencing any exercise program. See more

06.01.2022 Quadriceps Strength Here Adam shows us 4 examples of exercises from different movement patterns we can use for quadriceps strain prevention, general strengthening or even improving flexibility The 4 movement patterns (and the example exercises for each) we cover in this video are-... Squat- Goblet squat shown Lunge- Walking lunge shown Single Leg Strength- Bulgarian Split Squat shown Eccentric Strength- Reverse Nordic Curl shown There are almost infinite examples of other quadriceps strengthening exercises, but these are just some of our go to moves! Remember to talk to your physio before implementing these into your program, as this video is not individual advice. See more

05.01.2022 Hip Mobility Try these five simple stretches to help hip and lower limb mobility Muscle groups covered include-... 1 Hamstrings 2 Gluteals (including piriformis) 3 Adductors 4 Hip Flexors 5 Quadriceps There are many more advanced hip mobility drills/routines/techniques out there (which we will cover in future videos). Cover the basics like these first however before you get too fancy. Note- this video is not individual advice. If you have hip pain or stiffness ALWAYS have it evaluated by your physiotherapist or medical practitioner. See more

05.01.2022 Physiotherapist John Klauz shows us a taping technique for tennis elbow.

04.01.2022 Frozen Shoulder 5 Here’s 5 exercises we commonly use in the early stages of frozen shoulder to help maintain and improve shoulder range of motion. These are active assisted exercises. This means that we still actively move the shoulder as far as possible, then assist with the other limb via a stick or pulley.... These exercises may also be used in other conditions which cause shoulder stiffness, including osteoarthritis, post-operative stiffness and more. Consult your physiotherapist before trying these exercises. They are not for everyone with a frozen or stiff shoulder and this post is not individual advice. See more

03.01.2022 We are always looking to improve our service to the community, and we are off tomorrow for a staff training day to help us do just that! We will be back Saturday morning to help you!

03.01.2022 Patello-Femoral Pain is a general term for pain related to the joint between the patella (kneecap) and the femur (thigh bone). It is one of the most common causes of pain in the front of the knee. Rehabilitation can be complex and is always different person to person, however usually includes prioritising quadriceps and gluteal strengthening. ... Here Adam shows us some options for rehab in the early stages of this problem See more