JW Physical Health in Bondi Junction | Medical and health
JW Physical Health
Locality: Bondi Junction
Phone: +61 2 8322 0855
Address: Suite 1, Level 1, 410 Oxford Street 2022 Bondi Junction, NSW, Australia
Website: http://www.jwphysicalhealth.com.au
Likes: 497
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25.01.2022 Tag someone below who would benefit from hearing these tips!
24.01.2022 WEEKEND FLASH SALE!! Terms and Conditions: To enter please follow, like and share this post.... Please email subject 4 for $200 to [email protected] and leave mobile contact information. Payments will be made up front and sessions will be valid until 31 Dec 2020. We will respond to emails and contact the first 20 responders on Monday morning. See more
24.01.2022 Isometric exercise means maintaining a static hold in one position. The Spanish Squat is shown above and is an important in all stages of patellar tendinopathy rehabilitation. 4 sets of 45 second holds with 90 seconds recovery in between sets is the prescription. So how do these sustained holds help. Rio et. al. (2015) noted the following important findings on this subject:... Heavy isometric exercise immediately reduced patellar tendon pain that was sustained for at least 45 minutes. People with patellar tendinopathy have higher amounts of corticol muscle inhibition for their quadriceps than normal controls. Heavy isometric exercise reduced cortical muscle inhibition and may be a factor in the mechanism of pain reduction. Isotonic (heavy, slow concentric and eccentric resistance training) exercise did not result in sustained pain relief or any changes to muscle inhibition. Implications that this has on clinical use: Isometric exercise may be used as analgesiato reduce pain immediately in patellar tendinopathy. Isometric exercise may be useful in-season, preactivity or postactivity, when alternate loading, such as eccentric exercise, has not shown to be beneficial. Patellar tendon pain affects muscle inhibitionisometric exercise may be used to reduce pain and change muscle inhibition without a reduction in muscle strength. Reference : Rio E, Kidgell D, Purdam C, et al. Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathy. British Journal of Sports Medicine 2015;49:1277-1283. See more
24.01.2022 Low level patella tendon Loading Exercise 1: - Focus on engaging the core and stance glute by keeping the pelvis locked in neutral and being still through the stance hip, knee, ankle and foot. - 3 sets of 12-15reps... Exercise 2: - Tempo is key - 5 second lower: 1 second rise (for all variations) - First variation - 1 leg lower:2 leg return - Second variation - 1 leg lower: 1 leg + heel touch on floor (for balance) return - Third variation - 1 leg lower:1 leg return (heel in the air) - 3 sets of 12-15reps
23.01.2022 Ever torn your hamstring? More than likely it was accelerating during a run or a game of sport. Research shows that when we run the hamstring is most active just prior to foot strike acting to decelerate the leg at this time. ... This is an eccentric movement which means the muscle lengthens as it is working hard and loading. Exercises that mimic this lengthening and loading pattern are extremely important through the rehabilitation of a hamstring injury. See this weeks posts for more tips! See more
22.01.2022 ! Thanks to @tendinopathyrehab for these gems: 1 Tendinopathy does not improve with rest - the pain may settle but returning to activity is painful again because the tendon hasnt increased its tolerance to load. ... 2 Tendinopathy is not a classic inflammatory response - meaning that whilst anti-inflammatory medication may help with high pain levels it is unclear what effect they have on the pathology. 3 Tendinopathy can be caused by many different risk factors. The main of which is sudden changes to the following - activities that require the tendon to store energy (I.e. walking, running, jumping); loads that compress the tendon; poor biomechanics or systemic factors (e.g. age, menopause, elevated cholesterol). 4 Exercise is the most evidence based treatment for tendinopathy - tendons need to be loaded progressively. 5 Modifying load is important in settling tendon pain. 6 Pathology on imaging is NOT equal to pain - pathology is commonly seen in people who do not have pain. Treatments are targeted towards improving pain and function, rather than tissue healing. 7 Tendinopathy rarely improves long-term with only passive treatments. Exercise is often the vital ingredient. 8 Exercise needs to be individualised. 9 Tendinopathy responds very slowly to exercise. There are often no shortcuts. Reference: Malliaras, P. (2019). 9 Tendinopathy Truths You Must Know.
21.01.2022 Golf mobility screen pre program - golf mobility handicap = 18. Lower the number better you move!
21.01.2022 There is no Silver bullet with ITB friction syndrome, but there is a silver needle! Recapping from this weeks earlier posts ITB friction syndrome treatment should primarily involve:... 1. Management of load 2. Addressing running technique 3. Accurate bike set and footwear 4. Strengthening areas of weakness 5. Modulating pain and promoting recovery Dry needling can be a great treatment modality to speed up healing. It helps to reduce pain locally by releasing CGRP (calcitonin gene related peptide), and enkephalins, as well as facilitating local healing with fibroblast remodelling and increasing blood flow. See more
20.01.2022 So I am embarking on a 12 week golf fitness improvement campaign! Here I am completing a simple TPI level 1 movement screen. Stage 1 - mobility! Stage 2 - strength! Stage 3 - power! Goal is to improve swing speed and distance as well as hopefully see handicap drop a little. Excited to share the results with you all!
20.01.2022 A TPI questionnaire of over 7000 amateur golfers revealed lower back pain attributes to almost 30% of golfers injuries. The most common mechanisms of injury when it comes to lower back pain in golf are poor body mechanics, poor swing biomechanics, excessive practice, no regular customised exercise program, poor nutrition and improper club fitting. ... High predictors of lower back pain in golf include: Low BMI (body mass index) - tall slender golfers tend to experience more lower back pain. Side bridge endurance - if left side bridge is better than right side bridge by > 12.5 seconds, more likely to experience lower back pain. Lead hip internal rotation - the ability to clear the hip well through the downswing will reduce lower back pain incidence. If you are experiencing lower back pain in your golf swing or after your round, see a golf specific physio like us and have a lesson with your local golf pro. See more
19.01.2022 Heres one of my patients working on single leg box squats with focus on knee control. Cues are trying to keep knee in line with outside 3 toes and slowing down the reps.
18.01.2022 Rugby season = cork season! Dry needling can be a super effective early treatment for corks/contusions in this case caused by a direct blow to the leg in rugby. With early treatment and managing load during the week should be back playing this weekend!
18.01.2022 As discussed in the blog in our last post, thoracic and hip mobility are paramount for golfers. If these areas dont move well then the lower back is most often the region that will suffer the consequences. Here is a quick routine that Jason does before every round that takes less than 3 minutes! ... The first two exercises are for thoracic mobility and the second two and for hip mobility and glute activation. 1. Half kneeling, turn to the side that the leg is in front as far as you can, side bend to that side, breath deeply in and then out 1 breath. Side bend back up to neutral and turn a little further. Repeat 3x to each side. 2. Legs in 90/90 position. Rotate your body 90degrees over the leg that is in front. 1st position - on elbows, 3 deep breaths in and out. 2nd position - chest down to floor, 3 breaths in and out. 3rd position - cobra stretch, 3 breaths in and out. Repeat both sides. 3. Figure 4 vertical bridge. Cross one foot over the top of the opposite knee. Push through that foot to bridge bum off the ground. Repeat 7-8x each side. 4. Figure 4 horizontal bridge. Cross one foot underneath that opposite knee. Push through that ankle and shin that is on the ground to bridge bum off the ground. Repeat 7-8x each side. Try these exercises before your next round! And dont forget, if youre getting pain during your swing or after your round, see a golf physio like us and visit your golf pro! See more
18.01.2022 Have you been suffering from tightness and pain in your hips recently? Has desk work got you down? That's what we're here for. Watch this short video for an explanation behind painful hips and 3 key exercises for managing this problem. Hope you find it useful!
17.01.2022 () Is a condition where the bones of your hip joint come too close and pinch tissue or cause friction. Pain is usually located in the inner hip and groin area usually after walking or prolonged sitting. ... Sometimes you can get locking, clicking or catching sensation in the joint. If you get hip pain keep an eye on the posts this week and message us for more information! See more
17.01.2022 - Benign paroxysmal positional vertigo (BPPV) is a disorder arising from the inner ear. Symptoms are brief, repeated episodes of spinning aggravated by changes in the position of the head. ... These episodes resolve quickly with quick intervention! Keep an eye out this week for more info. See more
16.01.2022 Day 10 ACL post op - @jordan_obrien95 smashing out his gait retraining hurdles
15.01.2022 ? this repetitive rapid deceleration before contacting the ball can replicate the same impact as hitting a tree root or an unsuspecting rock in terms of the forces out through your wrist, elbow and shoulder. most commonly it will be dysfunctions in your ability to move that directly affects your golf swing mechanics causing you to hit these fat shots.
15.01.2022 Relief from lower back pain at home in under three minutes! Tag someone who is working from home and needs to see this.
14.01.2022 Day 3 post op ACL-reco rehab working on end of range extension control with quad activation @jordan_obrien95 putting in the work early!
14.01.2022 Thanks for helping us stay Covid safe! Jason and our reception staff will be wearing masks now to continue to keep our clients safe and healthy! Beds and surfaces are continually being wiped down in between each client and the hand washing basins and hand sanitisers are readily available! Lets keep each other safe #covidsafe
14.01.2022 ? As noted in my blog previously this week fat divots are often the result of losing your posture throughout your golf swing as well as shallowing or flattening out your swing plane. These can often happen if you are restricted through your thoracic spine and/or your hips. ... Contact us to get your golf fitness screened to determine where you move well and where you dont move well. And remember to see your golf professional for swing tips to avoid taking fat divots. See more
13.01.2022 To scan or not to scan Diagnosis is important, clinically we as physios have some very valid clinical tests to assess the integrity of the structures of the knee joint. ... MRIs can show us the soft tissue damage in the knee. If your physio suspects injury to multiple structures, or if it is an acute injury with associated locking or instability with a high chance for need of surgical intervention, an MRI would be advisable after seeing your physio. Associated increased risk of meniscus injury: 1Overweight (degenerative meniscal tears) 2Male 3Trauma (loaded twist mechanism) 4Sport participation (commonly contact or dodging sports) 5Occupational activity (kneeling, squatting, stair climbing) 6Generalised joint hypermobility Goals of conservative rehabilitation: Knee range of movement - It is not uncommon to have limited flexion/extension associated with a meniscus tear. Its important to regain full range of motion while eliminating swelling. Move often and within comfortable limits, you will find it loosens/eases as you repeat 20-30 reps Hip strength and mobility Often a key contributor into the cause of a Meniscal tear and a great place to start if your pain is limiting you from strengthening your knee, theres no reason not to load up your hips. Graded exercise - We expect results fast, but its important to be realistic. Start with what you can do and gradually build up to what you want to do. Addressing VMO activation and coordination is a crucial step in early stages of rehabilitation. Check out the next post for some exercise ideas References: Acute Knee Injuries with Kurt Lisle. Interview. [Podcast]. (2014, July 9). On Physio Edge Podcast [Podcast]. David Pope. Knee Pain and Mobility Impairments: Meniscal and Articular Cartilage Lesions Revision 2018: Using the Evidence to Guide Physical Therapist Practice. (2018). Journal of Orthopaedic & Sports Physical Therapy, 48(2), 123-124.
13.01.2022 If you have increased your running recently, these strength exercises are a must to keep you strong and reduce the risk of injuring yourself!
12.01.2022 The medial and lateral menisci are the shock absorbers between the femur and the tibia. Acute meniscal tears generally occur with compressive and twisting forces on the knee. As we age it is quite common to get degenerative meniscal tears as well. In fact, research shows that 60% of people over 50 years of age will have a degenerative meniscal tear on MRI without any pain. ... Surgical intervention for meniscal tears should be reserved for patients with associated knee locking or knee instability. Many research articles have noted evidence that physiotherapy is a viable alternative to arthroscopic partial meniscectomy surgery in the treatment of knee issues related to non-obstructive meniscal tears. Reference: Van De Graff V, Noorduyn J, Willigenburg N et al (2018). Effect of Early Surgery vs Physical Therapy On Knee Function among Patients with Non-obstructive Meniscus Tears: The Escape Randomised Clinical Trial. JAMA - J Am Med Assoc, 320(13), 1328-1337. See more
09.01.2022 BPPV is a very common cause of vertigo with secondary light headedness and balance issues. In this condition, calcium carbonate crystals (that we all have!) migrate from the utricle where they belong into one of the semi-circular canals in the inner ear. The movement of these crystals in the semicircular canal as you look up, bend over, lie down in bed, get out of bed and roll in bed, changes the signal being sent to your brain and causes you t...o spin! Once you stop moving in these positions the spinning will stop because the crystals stop moving. This is why episodes of vertigo caused by BPPV are typically less than 30 seconds in duration. The picture above shows the Dix Halpike test which is a very definitive test for BPPV. On positive testing, the patient will experience a spinning episode and we see a nystagmus which helps us determine which canal is being affected and which side. Once this is determined a canalith repositioning manoeuvre is performed to clear the canal of the crystals putting them back into the utricle where they belong and no more spinning! See more
09.01.2022 Running movement patterns and the strength involved have often been discussed as potential factors in development of running injuries. However there is constant debate over their roles and how these factors correlate. Sex-specific relationships between hip strength and hip, pelvis and trunk mechanics in healthy runners looked at 60 runners between 18-60 years old who ran at least 20miles a week and who reported no major injuries over the past 6 month...s. The information we can draw from their results was as followed: 1. Hip strength only explains a small about of variance in hip movement during running 2. It suggests multiple factors may explain why some runners have poorer hip stability in running. Including movement habits, skill acquisition, motor learning, joint mobility and anatomical variance. 3. Males and females differ Take home message, find a physio that assesses your running gait effectively and manages your individual biomechanical deficits accordingly. Reference: Hannibal J and Chou L (2017) Sex-specific relationships between hip strength and hip, pelvis and trunk mechanics in healthy runners. Journal of Applied Biomechanics 1-20 See more
07.01.2022 Welcome Seth to the JW Physical Health team . Seth has joined us all the way from Victoria, British Columbia. To celebrate Seth’s arrival we are offering 50% off your first consultation with Seth for the rest of October. Be sure to comment below or DM us to book in a spot!
06.01.2022 Feeling tight in your hips. More often we need to strengthen to lengthen! Try these exercise variations to get a great co-contraction of glutes/hamstrings/obliques and hip flexors. ... Progress from exercise 1 through to exercise 3 attempting 3-4 sets of 8-10 reps of each. See more
06.01.2022 - Iliotibial band syndrome is an overuse injury of the outside of the knee. Pain develops where the ITB tracks over the lateral femoral condyle on the outside of the knee. It is the most common injury seen in triathletes with it affecting 12% of all runners and 50% of all cyclists. ... Here are some things that would predispose athletes to ITBS: 1 Prolonged slanted running surfaces 2 Sudden increase in mileage or 1 session or over the course of a week 3 Change in footwear 4 Over-striding whilst running 5 Excessive track running in the same direction 6 Increased hill workouts with cycling See more
05.01.2022 Hamstring Strengthening: To keep your hammies strong, these are a few exercises you can try. Slides:... 1. Double leg eccentric curl 2. Single leg eccentric curl 3. Double leg full curl Swiss Ball: A. Double leg eccentric curl B. Double leg full curl C. Single leg eccentric and double leg concentric curl Toes directed at the sky, weight in your heels. Aim for slow and controlled tempo. Work to fatigue, 3-4 sets of 8-12 reps.
05.01.2022 In a TPI questionnaire of over 7000 golfers it was found that lower back pain attributes to almost 30% of golfers injuries. The six most common back injuries in golf are: 1. Sprain/strain muscles, SI joint, soft tissues... 2. Facet syndrome lumbar facet joints 3. Disc pathology 4. Spinal stenosis canal or IVF narrowing 5. Degenerative joint/disc disease Arthritis 6. Spondylolithesis The TPI have a great philosophy of the body, that it is an alternating pattern of stable segments connected by mobile joints. And if this pattern breaks down this is where injury will occur. When we think about the lower back and its surrounds in this model it looks like this hips are mobile, lumbar spine, pelvis and sacrum are stable, and the thoracic spine is mobile. How many of you that experience lower back pain notice tightness and restriction in your hips and thoracic spine? Immobility in these two regions can lead to the golf swing biomechanics that lead to your pain. The pictures above show some simple screens that we do to assess these regions. Remember if you dont test, its just a guess! Contact us via the link in bio to organise your full body screen. Another interesting injury fact! The intervertebral discs are over-hydrated first thing in the morning; thus the outer fibres of the disc (annulus) can be subjected to much higher loads and the vertebral end plates can break at lower compressive loads. Therefore, golfers should not perform full range spine motion exercises under load shortly after rising from bed. This over-hydration phenomenon is 90% gone after only 1 hour! Finally, it is vital if your are experiencing lower back pain that you visit you local golf pro for a lesson. There are a number of swing faults that could be causing your lower back pain. Getting screened and treated by a golf physio like us in combination with lessons from your golf pro to assess your swing will rid you of back pain and get you playing better and longer! See more
04.01.2022 Welcome everybody! JW Physical Therapy is up and running! Partnering with Spring Retreat we are located in the heart of Bondi Junction in the Oxford Street mall at 103/183 Oxford Street. Jason, our physiotherapist, has over 8 years of private practice experience with a keen interest in the following areas amongst others: - acute and chronic sporting injuries - post-op rehabilitation - golf physio... - dry needling - treatment of headaches - treatment of vertigo and vestibular rehabilitation Please don't hesitate to call the clinic on (02) 8542 4414 or email [email protected]
03.01.2022 Here’s one of my patients working on single leg box squats with focus on knee control. Cues are trying to keep knee in line with outside 3 toes and slowing down the reps.
03.01.2022 First mobility session done working on middle back, hips, toe touch and squat!
03.01.2022 3 exercises to BEAT your "tech" neck! If you are spending a lot more time scrolling through your phone these days then this video is for you! Tag someone below that needs to see this!
02.01.2022 Referring your friends and family just got better! As of December 2020 we are introducing a referral bonus for both you and your friends. We love helping our valued clients and the best compliment you could give is referring us to those close to you! Just have them mention your name as their referrer and we’ll organise the rest.
02.01.2022 () The hip joint is a ball and socket joint. There are three types of FAI: pincer, cam, and combined impingement. Pincer - This type of impingement occurs because extra bone extends out over the normal rim of the acetabulum (socket). The labrum can be crushed under the prominent rim of the acetabulum.... Cam - In cam impingement the femoral head (ball) is not round and cannot rotate smoothly inside the acetabulum. A bump forms on the edge of the femoral head that grinds the cartilage inside the acetabulum. Combined - Combined impingement just means that both the pincer and cam types are present. Studies show that in an asymptomatic population up to 37% have Cam deformity and 67% have Pincer deformity on scans. So the presence of these deformities on a scan does not automatically mean you have FAI. The most common symptoms of FAI include: pain, stiffness, limping. Pain often occurs in the groin area, although it may occur toward the outside of the hip. Turning, twisting, and squatting may cause a sharp, stabbing pain. Sometimes, the pain is just a dull ache. Clinical tests include the hip impingement test shown in the photo above. Conservative management to improve range of motion around the hip and pelvis as well as strengthening surrounding musculature will help to significantly improve symptoms. Contact us if you need help with your hip! See more
02.01.2022 The health and safety of our clients is paramount. All staff have been updated on these procedures to ensure that we can still provide the quality of service you are used to whilst maintaining safety protocols in the current environment. @ JW Physical Health
01.01.2022 ! Fat divots refers to any excessive digging into the turf before or through impact. Any type of excessive forced deceleration through impact can be very stressful on the wrists, elbows and shoulders. Many players have suffered wrist, elbow and shoulder injuries after a single unfortunate shot where they hit a rock or a root in the ground that forced them to decelerate faster than they were anticipating. If the player re...peatedly takes heavy divots, they are more susceptible to the following types of injuries: - Wrist flexors (mostly flexor carpi ulnaris) tendinopathy - Tennis and/or golfers elbow - Rotator cuff pathology in the shoulder A few facts to remember with fat divots: 1 Most players take divots with their irons, this is normal! 2 A good shot hits the ball first and takes a divot after the ball. 3 Most fat shots are not due to a swing that is hitting two excessively down on the ball or steep. It is usually the opposite. A swing that is two shallow or hitting up on the ball tends to take fat divots more often. 4 Club fitting is extremely important in avoiding taking fat divots. Clubs with the wrong lie angle or wrong length can lead to fat divots. Ensure to see your club professional to get your clubs fitted correctly. Special note: Make sure you are NOT using training aids that forces this rapid deceleration, like an impact bag. Finally, the most common finding on movement screening that correlate with fat divots (in right handed golfers) are: - Right thorax extension/rotation immobility (unable to turn into the backswing well) - Right hip internal rotation immobility (unable to clear the right hip during the backswing) - Lumbar spine flexion immobility (will early extend in the swing) - Bilateral hip extension immobility (will early extend) - Left shoulder flexion immobility (will flatten out swing plane) If these body restrictions are present they will cause golfers to lose their posture during the swing which will tend to flatten out or shallow the swing plane and cause fat divots. It is important that you review with a golf physio like myself and see your golf professional for swing tips to avoid taking fat divots. This will not only improve your game but keep you from injury. See more
01.01.2022 - The aim of early management is to manage pain, reduce swelling, improve movement/loosen guarding muscles, activate and strengthen the muscles around the knee. 1 Active assisted range of motion - use the towel around the heel to guide the knee through bending and strengthening. Touch into some discomfort without aggregating it and pull into stiffness. 30 reps x3/day... 2 Inner range quad activation - start with pressing the back of the knee into the towel and straightening the knee, use your finger to feel for contraction of the VMO (the muscle located above the knee cap on the inner/front of the thigh) 10 sec holds x6, followed by 10 quick contractions and release slowly 3 Inner range quad coordination- a progression from exercise 2. Step the heeling leg through a theraband of medium to strong resistance. Take it back on stretch with feet and knees together. Control the knee into bending with the heel off the floor and return to straight again. The key is in the slow control of the movement. 3s:3s tempo x20, 3sets 4 Foam rolling - loosening off all muscles surrounding the knee; calves, hamstrings and quads is ideal. Find tender spots and spend more time there. Aim for 5-10 minutes on the roller daily. See more
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