Hands On Heath Physiotherapy | Medical and health

Hands On Heath Physiotherapy

Phone: +61 2 4295 4321

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25.01.2022 ANKLE SPRAINS OUCH! One of the most common injuries in sport, leisure activities and every day life is an ankle sprain. Most people have suffered at least one sprain in their life time and the most common treatment is often advice of RICER Rest, Ice, Compress, Elevate and Refer. RICER is a good start for many acute injuries, but it shouldn’t stop there because we can do better! Physiotherapy treatment shows a more effective treatment than RICER alone with results sh...owing: - Earlier return of pain-free movement and mobility - Improved return rate of full ankle range of motion - Increased ankle stability - Redevelop ankle proprioception and balance - Faster and improved return to work - Faster and improved return to sport If you’ve suffered an ankle sprain, don’t waste all your time in bed with your foot up resting! Contact your local physiotherapist for a professional opinion so you can go forward and get back to doing what you love!

24.01.2022 IMPROVE YOUR SQUAT GAME BY INCREASING YOUR ANKLE MOBILITY Try out this squat compensation, mobility test and mobility exercise. 1) A towel under your heels to increase elevation to assist your range of motion during squats. 2) Knee to wall test - if you can reach 10cm> you have good ankle mobility. ... 3) Band around the ankle, start in a kneeling position with the affected foot forward on a step, then drive your knee forward, hold for 2 seconds and return to the starting position. Repeat 3 x 10 repetitions. For an assessment or any queries, call us at the Warilla practice on 4295 4321

23.01.2022 SUFFERING LOWER BACK AND/OR SCIATIC PAIN? 1. So, what is sciatica Sciatica is the irritation of the sciatic nerve from your lumbar spine/lower back down your posterior thigh and leg.... 2. Signs and symptoms can include: Sharp radiating pain down the posterior thigh and leg (most common) Numbness or pins and needles sensations Weakness (less common) If you suffer any bladder or bowel issues, seek out medical attention immediately Here are four simple exercises to begin to increase range of motion reduce pain and improve mobility 1 Knee rocking side to side: lie in your back, knees bent with feet flat, rock side to side to end of range of motion but within your pain limits (below a 3/10 pain) - 2 sets x 20 reps 2 Glute stretch: pull knee to opposite shoulder > piriformis stretch: as above, turn your leg in towards opposite shoulder - 2 sets x 20 second holds each 3 Cobra stretch: lie in your stomach, using your arms push your upper body up and keeping your hips on the bed, stretching your lower back and stomach - 3 sets x 10 reps 4 Seated neural slider kicks: seated on the bed, slumping your posture over, straighten your knee and looking up simultaneously - 3 sets x 10 reps These are beginner exercises and work well with further benefits and progression of Physiotherapy treatment . . . Credit - Song: Lay it on me - Vance Joy

21.01.2022 JUSTIN CASTELLI Get to know your Physio here at Hands On Health! Please like, comment and share as we hope to expand our Facebook network with our current and new clients in the Illawarra region!

19.01.2022 DECLAN MORRISSY Get to know your Physio here at Hands On Health Physiotherapy!

18.01.2022 Merry Christmas to all our Hands in Health family, have a safe and joyous Christmas we will be back to see you all from Thursday 2nd January.

17.01.2022 OFFICE POSTURE - TRIGGER BALL MASSAGE LIKE, COMMENT and SHARE with family and friends to help us expand our Facebook network! Our goal is to reach 250 likes before the end of July! Instructional videos, tips and tricks, chances to win prizes and more coming up! This is a video to help with releasing tight muscles, improve posture, increase range of movement and reduce pain! ... For an assessment or any queries, call us at the Warilla practice on 4295 4321 Let’s count how many times Declan likes to say ‘okay’ and see the end to notice how his juggling skills and camera work could improve

14.01.2022 BEGINNER TAPING TECHNIQUES FOR LATERAL ANKLE SPRAINS It’s forecast to be a wet weekend ahead which means if outdoor sports are to continue, there’s potentially a higher risk of injury! We recently touched up on the benefits of good early treatment on ankle sprains, but do you know what is better than management.... PREVENTION! ... Now we aren’t saying if you strap your ankles, you are 0% chance of getting injured but to help get you through the weekend in all your sporting endeavours here is a simple taping method you can apply! If you require further assessment and treatment, you can book in to see one of our qualified physiotherapists Good luck to all athletes, we hope everyone stays healthy and has a wonderful weekend! . . . Song credit: My Type by Saint Motel

14.01.2022 We’re expanding! Not long now until the renovations are done and there will be this great open space for assessment, treatment and all things rehab!

14.01.2022 TIGHT HAMSTRINGS? LIKE, COMMENT and TAG a friend with tight or weak hamstrings to learn about ONE exercise to stretch and strengthen your hammy while improving your balance! That exercise is a Single Leg RDL (Romanian Deadlift) - these are a good addition to your training regime great for eccentric strengthening, injury prevention and advancing your rehab if applicable! Progressions include: 1. Supported with bench/chair/stable object for balance... 2. Supported with foam roller/stick/unstable object for balance 3. No support, it’s all you! You can also progress each of the above phases with resistance using dumbbells, kettlebells, barbells and therabands For an assessment or any queries, call us at the Warilla practice on 4295 4321

13.01.2022 LIKE, COMMENT and SHARE to family and friends to help us expand in the local area! THERABANDS sold in clinic for $10 each - great for your home strength and rehabilitation needs

13.01.2022 Justin’s shout out with music hoping that everyone stays safe and healthy from Hands on health Physiotherapy

12.01.2022 - Bright lights - Air-conditioning - New carpet smell - Fresh coat of paint - One excited Physio ... New room soon open to progress you rehab See more

10.01.2022 PATELLOFEMORAL PAIN SYNDROME Patellofemoral Pain Syndrome (PFPS) is an umbrella term for the onset and progression of anterior knee pain. It is commonly present in such activities as climbing up and down stairs, sitting for a long periods of time or with squatting Does this sound familiar to you? Keep reading! PFPS can have a subtle gradual onset and can arise commonly due to poor muscle imbalances, tight muscles and soft tissues, and incorrect alignment of your p...atella. Try these beginner exercises and tell us what you think! 1 Hamstring towel stretch 2 sets x 20 seconds 2 Calf wall stretch 2 sets x 20 seconds 3 Inner range quad extension: focusing on activating your quad muscles and controlling the movement - 3 sets x 10 reps 4 Straight leg raise: squeeze your quad muscles, followed by raising your foot 30cm off the bed and slowly lower back to the starting position - 3 sets x 10 reps 5 Glute bridging: knees bent with feet flat, squeeze your glutes and lift your hips off the bed, hold for 2 seconds at the top and slowly back down - 3 sets x 15 reps. Call to book an appointment today . . . Song Credit: Use Somebody by Kings of Leon

07.01.2022 State vs State Mate vs Mate! Who are you backing tonight for State of Origin Game I? ... We hope everyone enjoys the game tonight and may the best team win!

07.01.2022 CARRYING THE TEAM ON YOUR BACK - A Lower Back stretch and trigger point release for your Quadratus Lumborum (QL) muscle for all your hard work! LIKE, COMMENT and SHARE with family and friends to help us expand our Facebook network! Our goal is to reach 250 likes before the end of July! Instructional videos, tips and tricks, chances to win prizes and more coming up! This is a video to help with releasing tight muscles, improve posture, increase range of movement and reduc...e pain! For an assessment or any queries, call us at the Warilla practice on 4295 4321

06.01.2022 I HAVE BURSITIS IN MY SHOULDER - WHAT SHOULD I DO? Shoulder pain? Difficulty reaching above head? Feeling weaker? Keep reading! You may have bursitis. Bursa is a small sac filled with synovial fluid which acts as a cushion to reduce friction between tissues gliding between each other. When a bursa becomes irritated and inflamed, you can suffer some of the symptoms above.... Bursitis can often be caused by trauma, joint inflammation (i.e. arthritis), overloading the tissues through a specific repetitive movement, poor muscle imbalances and mechanics and more. Depending on your severity and which bursa is inflamed, try these simple beginner exercises which may help get your rehab started - when attempting these, aim to keep your pain below a 3/10. 1 Stick assisted scaption raises: using your opposite arm to raise the injured arm through your range of movement on 45 degree angle (0 degrees directly in front, 90 degrees directly to the side) - 3x sets of 10-15x repetitions 2 Wall circles: standing with your injured arm next to the wall, reaching out to make small circles. When your range improves, step closer and make larger circles - 3x sets of 30-60 seconds 3 Band pull aparts: keep your arms tucked by your side and pulling the band apart to your range - 3x sets of 10-15x repetitions. 4 Band pull downs: hooking the band slightly above head height and take a step back, roll your shoulders back to activate your scapula stabiliser muscles then pulling the band to chest height with elbows at about a 45 degree angle (0 degrees elbows by your side - 90 degrees elbows at shoulder height) - 3x sets of 10-15x repetitions Note: band strength - weakest to strongest, sold here in clinic. Yellow - red - green - blue - black If you’re having difficulty going forwardlooking to progress these exercises or would like to book an assessment please call us to make an appointment . . . Song Credit - Wonderwall by Oasis