Aubin Grove Physiotherapy in Atwell, Western Australia | Medical and health

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
• Massage therapist
• Physical therapist
• Alternative & holistic health service

23.01.2022 KNEE REPLACEMENT REHAB- Range of Motion Adam demonstrates exercises we commonly use in the early stages of rehab following knee replacement surgery to restore flexion (bending) and extension (straightening) to the joint. Always check with your physiotherapist before commencing any exercise program.

23.01.2022 Iliotibial Band Syndome (ITBS) ITBS is an extremely common condition causing pain in the outer (lateral) side of the knee. It is caused by compression or friction of the iliotibial band (a thick connective tissue) near its insertion at the knee. ... Good news is we can usually resolve this injury easily with a combination of load management and rehabilitation. Early phase rehab exercises may include: 1 Squats (Band Supported)- Quadriceps strength is very important with ITBS, and there is no better quad exercise than the squat. Using band support effectively reduces our bodyweight. 2 Side Plank- Improves hip and core strength is also vital to reduce load on the ITB. 3 Single Leg RDL (roller assisted)- This is a nice way to introduce single leg stability and improve glute strength 4 Banded Walk (Easy)- Start performing these as shown with band around knees, to improve dynamic glute strength 5 Foam Rolling- Optional. May provide symptomatic pain relief, but remember this does not magically loosen the ITB. Use if you like it and it helps, but if you hate it it’s absolutely not essential. See more

22.01.2022 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 Try these exercises to improve your thoracic (mid-back) rotation.

20.01.2022 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

19.01.2022 Adam and Mike show us some of the exercises we use to rehab problems with the "long head" of biceps tendon. This tendon connects the bicep to the shoulder, and can often cause pain in the front of the shoulder, especially with shoulder extension (reaching backwards). Always check with your physio if these exercises are appopriate for you, this video is for demonstration purposes only.

19.01.2022 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!

18.01.2022 Improve your thoracic extension with these simple exercises!

16.01.2022 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/

15.01.2022 You can use for foam roller for so much more than just self-massage! In this video Adam shows us some examples of mobility drills where your foam roller can be used to help!

11.01.2022 Swipe across for our Christmas and NYE period opening hours

10.01.2022 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

10.01.2022 Exercise helps knee arthritis! Free PDF with more details here: http://www.aubingrovephysiotherapy.com.au//Hip-And-Knee-AG

09.01.2022 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 Happy Birthday John! Send your best wishes in the comments!

08.01.2022 Adam shows us the ligaments which are most commonly injured in ankle sprains.

06.01.2022 Diagnosing Neck Related Headache

05.01.2022 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

05.01.2022 The most common causes of a stiff shoulder are frozen shoulder and osteoarthritis. One diagnostic clue is age- OA normally affects those over 60, whereas frozen shoulder is more common in younger individuals. Note, there are many other factors to consider and a thorough assessment is required.

02.01.2022 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

02.01.2022 Do you have low back pain with squats If so, rather than completely avoid the movement, try these alternatives and you may find a variation that allows you to keep moving without as much pain. 1 Band Assisted Squats- this variation effectively reduces your body weight and thus load on your back ... 2 Spanish Squats- this allows you to really sit back into the squat whilst still keeping your shins vertical. It is also a useful variation for some types of knee pain. 3 Front Squats- Shifting the barbell from the back to the front can cause less compressive load and be more comfortable for some people with lower back pain. If you have trouble with front rack the position, try a goblet squat instead. 4 Box Squat- Simply reducing squat depth by adding a box/bench can also help. It also reduces fear/anxiety by making the movement slightly safer. 5 Rounded Back Squats- This can reduce load and excessive guarding through the muscles next to the spine, which are sometimes overactive and a source of low back pain when squatting. Note- these are just some suggestions, there are many other options out there. As always, speak to your physio before commencing any exercise program.

01.01.2022 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!

01.01.2022 Physiotherapist Adam Beavis demonstrates some common components of a thorough assessment for someone with lower back pain. This video is not individual advice and is for demonstration purposes only. 6 Week Lower Back Mobility Program availlable here: ... https://gumroad.com/rehabyourown#RciYE See more

01.01.2022 Shin Splints Shin Splints is a catch all term for a variety of conditions which cause pain in the front of the shins, usually with running or other impact activities. Usually the pain occurs on the inner border of the shins, and is referred to as "medial tibial stress syndrome (MTSS)." It can however occur on the outer border of the shin, and cause pain throughout the lower leg. ... In this video Adam and Kiara show us some exercises we commonly use in the rehabilitation of shin splints. We cover some exercises that cover most of the areas we need to improve in people with MTSS. These include: 1 Intrinsic foot muscle strength (muscles in side the foot, particularly those which help support the medial arch of the foot) 2Tibialis posterior strength (the muscle which borders the inside and back of the shin bone, often affected in MTSS) 3Calf strength 4Anterior tibial muscle strength 5Ankle joint mobility. NOTE: Always see your physiotherapist before commencing exercises like these for shin pain. A thorough assessment is required to make an accurate diagnosis and treatment plan. There are some conditions such as tibial stress fractures, which can present like shin splints but need to be treated more seriously. Any questions hit us up in the comments!

01.01.2022 Physiotherapist Adam Beavis demonstrates some clinical tests we use to diagnose tennis elbow. Do not try these at home, or attempt to self diagnose any pain or injury. Theses tests are to be performed by licensed health professionals only.

01.01.2022 Adam demonstrates some more options for hip flexor strengthening exercises. Note, some of these are quite advanced- always talk to your physio before commencing!