Rehab Physiotherapy in Adelaide, South Australia | Physical therapist

Rehab Physiotherapy

Locality: Adelaide, South Australia

Phone: +61 479 090 153

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23.01.2022 POSTERIOR LOWER LIMB ANATOMY AND TIPS FOR COMMON CONDITIONS The 3 most superficial muscles of the posterior lower limb are the gastrocnemius , soleus and plantaris. The gastrocnemius is the largest and most prominent of the calf muscles, supporting two heads giving off the unique rounded W shape of the calf. As it also crosses the knee joint, it is responsible for flexing the knee, whilst also plantar-flexing the ankle. ... The soleus is located deeper to the gastrocnemius, and is large and flat, as resembled in its name sole. The plantaris is another small muscle which is actually absent in 10% of people! The soleus and plantaris both play roles in plantar-flexing or the pointing your toes down movement. The gastrocnemius, soleus and plantaris all combine to form the Achilles tendon which attaches onto the calcaneal tuberosity or the heel. Although this tendon is the thickest of the human body, it can become ruptured or inflamed with overuse or acute injury. Common Posterior Lower limb conditions: Achilles Tendinopathy (AT) Retrocalcaneal bursitis (treated similarly AT) Achilles Tendinopathy can be managed by increasing the flexibility of the calf, SO STRETCH THOSE BAD BOYS!! Make sure to stretch the soleus as well as the gastroc, by bending the knee during a calf stretch. Eccentric exercise of the calves is also great for AT, as it adds the load resistance back into the Achilles. Make sure to see your physiotherapist to address the contributing factors which cause the pain which can include your biomechanics of your running/walking, your footwear and your training load.

23.01.2022 Pre/post #RHB session Jose came to us with 7 YEARS OF LOW BACK PAIN in that time hes seen other physios, doctors, specialists, surgeons all who couldnt help. He even had MRI scans taken, showing the discs of L1-5 all bulging his surgeon told him to wait a few years and he could have surgery, as he was too young to be a candidate at the moment. His symptoms: ... Low back pain Radiating pain down back of legs Weakness of legs Aggravating factors: Forward bending Standing from sitting We asked him to lean forward until he started to feel pain, that is the top right picture. After taking him through the RHB Process and lifting sections of his deep line, We asked him to lean forward again.. His main concern was low back pain when bending down and getting up from sitting. We were able to get rid of 100% of the pain at rest and on aggravating actions... and he was considering surgery

23.01.2022 POSTERIOR NECK ANATOMY AND TIPS FOR HEADACHES The cervical spine is made up of 8 vertebrae which house the spinal cord, yet remain flexible and strong for movement of the neck in all directions The muscles of the posterior neck include the trapezius, levator scapulae, sternocleidomastoid, splenius muscles, erector spinae muscles, semispinalis muscles and the suboccipital muscles. ... These muscles are responsible for movements of the neck, in particular neck extension! However... These muscles can become tight, and can cause tension in areas around the head, neck and shoulders HEADACHES If you experience your headaches in the following areas, your headaches could be due to muscular tension: side of the neck past the temple behind the ear above and around your eyes top of your head Do these stretches to release muscles!! 1 UPPER TRAPS: look down to your left armpit, then bring your left ear down to your left shoulder while pushing your right shoulder down 2 LEVATOR SCAP: bring your left ear to your left shoulder, then apply pressure on top of head down towards your left armpit 3 STERNO: bring your left ear to your left shoulder, but rotate your neck so your chin is further away from your left armpit You can also release your suboccipital muscles with your thumbs! Do these on each side for 30 seconds each, or hold for 5 seconds and repeat for 5 reps If your headaches get worse with these stretches, rest up and try them again when you start to feel better. Do these to stay headache free

21.01.2022 POSTERIOR SHOULDER AND TIPS FOR IMPINGEMENT We have already looked at the muscles around the posterior shoulder so we will delve a little further and look at some of the deeper structures. As the shoulder joint has the most range of movement in the body, a lot of structures must be involved to allow this level of freedom. This includes an abundance of ligaments, muscle tendons, bursae and bony structures. When these structures are hit or overworked, impingement in the shoul...der joint can be the result. IMPINGEMENT A common impingement sign is the anterior translation of the humerus causing a catching pain at the back of your shoulder There are also many tests your RHB Physiotherapist can perform to diagnose an impinged shoulder. So what can you do for your impinged shoulder? 1 Hang!! Hanging off a bar (if you can) is great for decompressing the joint and relieving pain! 2 Strengthen your rotator cuff muscles! These muscles are responsible for shoulder stability. If your shoulder is unstable and impinging, strengthening your rotator cuff can relieve your impingement. There are many different types of shoulder impingements and this may not work for you, make sure to see your RHB Physiotherapist for a full assessment of your shoulder and a guide to relieve your pain and restore your movement and strength

21.01.2022 Remember our client who didn't think he'd make it back to soccer this year? Remember the blue shorts from 5 weeks ago . Well we just received this photo from him with his boots laced up preparing for his first return-to-sport training session. We're extremely happy to see how far he's come and still truly believe he will be back playing not just before the season, but in the coming weeks!! . We took our time with him due to the immense history on his knee. We had to ens...ure his joints were perfectly aligned and articulated before any return to functional movement. This gets him back to what he wants to do, and STAYS THERE! . This involved a whole lot of manual therapy, mobility work, neuro re-patterning and functional strength movements . Can't wait to see him back doing what he loves most, but more importantly STAY DOING WHAT HE LOVES MOST! . #trusttheprocess #rhb #rehab #rehabilitation #physiotherapy #physio #physicaltherapy #knee #surgery #arthroscope #goals #success #return See more

20.01.2022 Great to work with @manuel_antonio_martinez who was complaining of pain in his middle to low back when doing certain trunk flexion actions. Manuel tweaked his back 6 MONTHS AGO when doing heavy rack pulls his pain was restricting him from performing deadlifts and functional movements (e.g. Squats). After a quick PhysScan it was obvious that he was living in a posterior pelvic tilt, and tweaked his illiopsoas during the eccentric phase of his rack pull referring pain to h...is back! . After going through the RHB Process JUST ONCE and releasing his DFL, he had no pain on his aggravating trunk movement, a normal pelvic alignment and thought he could fly He's now back to squatting and pulling heavy, and for an added thank you, he cooked our own @brodiemanticos a dish from his home country (Chile) . #RHB #trusttheprocess #backpain #lowback #deadlifts #squat #bodybuilding #powerlifting #physiotherapy #physio #physicaltherapy See more

17.01.2022 MIDDLE BACK ANATOMY AND TIPS FOR COMMON CONDITIONS The middle back, or the thoracic spine is made up of 12 vertebrae. Each with a corresponding rib. Due to their articulation with the ribs, they comprise of an costotransverse joint, which attaches the ribs to the thoracic spine The muscles of the middle back (from superficial to deep) include the latissimus dorsi, the lower and middle trapezius, rhomboids, serratus posterior, and the erector spinae muscles. These muscles... can become weak with poor posture, as the shoulders and back become rounded, therefore lengthening and weakening these muscles! Common conditions include thoracic disc , and posterior intervertebral (PIV) joint pain . If you have a deep pain,often sharp on movement around centrally in the middle back, usually after sustained postures or after a day of work, then your pain may be sourcing from a thoracic disc! If you get sharp pain in the area either side of the middle back and have a history of jarring or poor posture, you pain could be coming from your PIV joints. TIPS FOR THORACIC PAIN Thoracic pain can come from your thoracic spine stiffening up and your lumbar spine taking over for spinal movement. Therefore to alleviate pain we must gain mobility back in the thoracic spine! 1 Lock your fingers behind your neck and bend back focusing on using your middle spine. 2 Again, lock your fingers behind your neck, and rotate to either side. Focus on rotating your middle spine. This will help free up the joints in your thoracic spine and reduce your pain. To address the contributing factors such as posture, muscle imbalances and address any other symptoms, make sure to see your RHB Physiotherapist for an in-depth assessment and treatment!

17.01.2022 Remember our client who didnt think hed make it back to soccer this year? Remember the blue shorts from 5 weeks ago . Well we just received this photo from him with his boots laced up preparing for his first return-to-sport training session. Were extremely happy to see how far hes come and still truly believe he will be back playing not just before the season, but in the coming weeks!! . We took our time with him due to the immense history on his knee. We had to ens...ure his joints were perfectly aligned and articulated before any return to functional movement. This gets him back to what he wants to do, and STAYS THERE! . This involved a whole lot of manual therapy, mobility work, neuro re-patterning and functional strength movements . Cant wait to see him back doing what he loves most, but more importantly STAY DOING WHAT HE LOVES MOST! . #trusttheprocess #rhb #rehab #rehabilitation #physiotherapy #physio #physicaltherapy #knee #surgery #arthroscope #goals #success #return See more

17.01.2022 RHB. We take the vowels out of our name, to focus on you RHB is a mobile physiotherapy service providing services for the Northern and Western suburbs of South Australia. We believe our approach enables you to reach your goals and live a lifetime with optimum health. Get in touch with us to reap the benefits of optimal health.

16.01.2022 Whos gets low back pain? . Low back pain is one of the most common things we see as a physiotherapist, and a common contributor to this pain is a tight Quadratus Lumborum (QL) muscle! . When the one or both of your QLs are tight it compresses the structures of your lumbar spine, which causes stiffness and PAIN! ... . Follow this amazing post by @moveu_official as they show you how a little lacrosse ball can save your lumbar spine from the compressive forces of a tight QL, and elevate your pain!! . Roll that ball around till you feel that mouse knuckle and your eyes goes cross eyed , that means youve hit the spot make sure to focus on your breathing and do it a couple minutes a couple times a day . #rhb #trusttheprocess #rehab #physiotherapy #physio #anatomy #knowledge #body #physicaltherapist #lowbackpain #lbp #ql #muscles #tissues See more

15.01.2022 GLUTE & LOW BACK ANATOMY AND TIPS FOR LOW BACK PAIN This section of the human body can be troublesome for a lot of us. Whether this be pain in the low back, or weak/underdeveloped/non-aesthetic glutes we all could use a quick anatomy refresher to better understand our own issues, and in turn better understand our goals You could write thousands of words on this area of the body, as it is more detailed the closer you look into it We'll just focus on some of the super...Continue reading

15.01.2022 ANATOMY OF THE HAND AND TIPS FOR OSTEOARTHRITIS There are 27 bones in the hand, separated into groups; carpals (wrist bones), metacarpals (hand bones) and phalanges (finger bones) The muscles of the hand are broken up into 4 groups; thenar, hypothenar, lumbricals and interossei ... The thenar muscles are located at base of the thumb and control the movements of the thumb. The hypothenar muscles are located at the base of the little finger and control the movements of the little finger. The lumbricals are associated with each finger, and are responsible for the finer finger movements. The interossei are responsible for abduction at the knuckle joint. The joints in the hand include the interphalangeal (IP) joints in the fingers, the metcarpal-phalangeal (MCP) joints or the knuckles, and the carpo-metacarpal (CMC) joints, intercarpal joints (IC) and the radiocarpal joint (RC) joint of the wrist. These joints can become inflamed when the cartilage between them wears out. This joint degeneration is called Osteoarthritis OSTEOARTHRITIS TIPS!! 1 Run your hands under warm water! Heat draws blood to the area and relaxes the muscles, which will decrease pain and increase movement! 2 Use a stress ball or hand ball to exercise the muscles in your hand! Exercises will strengthen your hand to maintain movement and reduce pain! 3 Stretch your fingers and wrist! This will maintain/improve your range of motion! Don't let Osteoarthritis be a barrier in your life! With proper education and good management strategies, you can control your pain and range of movement to continue doing the things you love!

14.01.2022 QUICK POSTURE TIP . Continuing on the posture train heres a quick tip for your spinal health . Obviously we try and encourage movement and limit the amount of sitting that we do throughout the day (backed up by the statistics in the picture), but for the time that you are sitting we want to lower the intradiscal pressure in your spine as much as possible.... . As shown in the picture, if you sit on a slightly inclined angle (110 degrees) you lower the amount of intradiscal spinal pressure compared to different seating postures. . Some other workplace corrects that can be done to help your spine are: . 1 Use a chair with lumbar supports - these have been shown to reduce intradiscal pressure 2 Use a chair wide enough so your knees can be apart - this prevents the dreaded slumped posture 3 Use the arm rests of your chair or desk at a 90 degree angle to rest your elbows - this takes the tension out of your back and upper trapezius muscles! . Spinal conditions are preventable! Simple adjustments in your daily routine can save your back in years to come, and although it may not seem as big of an issue now, the cumulative effects will have a greater effect over the years! . #rhb #trusttheprocess #rehab #physiotherapy #physio #anatomy #knowledge #body #physicaltherapist #pain #posture #joints #muscles #tissue See more

14.01.2022 'One of our clients had just come out of a knee arthroscopy today when he approached RHB. With extensive damage to his patella surfaces, articular cartilage and his meniscus, he was happy to get it all sorted, but he was about to become a lot happier.. . His goal was to return to his sport (soccer) next season fit and healthy. At RHB we saw the potential in him, and upon thorough assessment and questioning, we informed him that he would be able to return to soccer THIS year, ...if he went through the 'RHB Process'. . As ecstatic as he was, he did realize that there is still a lot of work to be done to follow his goal. . To follow his journey, make sure to keep your eyes peeled for the coming updates on his progress, and see him out in action sooner than he thought ;) . #trusttheprocess #rhb #rehab #rehabilitation #physiotherapy #physio #physicaltherapy #knee #surgery #arthroscope #goals See more

12.01.2022 POSTERIOR SHOULDER AND TIPS FOR ROTATOR CUFF TENDINOPATHY If you look slightly lower that the deltoid, you'll see the external rotator muscles which make up the rotator cuff. The rotator cuff is responsible for restraining and stabilizing the glenohumeral joint (GHJ=fancy name for shoulder joint) and externally and internally rotating the GHJ. The rotator cuff is made up of four muscles; the supraspinatus, infraspinatus, subscapularis and the teres minor. Each play importan...t roles in the responsibilities listed above. When the rotator cuff gets overused or overloaded, the tendon can become inflamed. This leads to.. ROTATOR CUFF TENDINOPATHY You may have rotator cuff tendinopathy if you have overworked your shoulder with overhead activities, the pain has come on gradually, your shoulder arc is painful and you have a past history of instability or comprised healing of the shoulder! TIPS FOR RC TENDINOPATHY 1 Be weary of your pain. Take anti-inflammatories and pain relief and use the pain you feel as a guide during exercise so you don't strain it further!! 2 Grab a lacrosse ball/spiky ball and lay down on it to release your muscles around your shoulder blade. This will relieve the tension of your RC muscles! 3 Isometric exercises!! This is great for pain relief and strengthens up your muscles! -Lie on your side and grab a light weight with the arm furthest from the floor (dumbbell/water bottle etc. ~2kg) -Keep your elbow tucked into your side, make a 90 degree angle with your arm and hold the weight parallel to the floor -hold this for 45 seconds, 10 times 3x per day. Once you've mastered this and your pain has started the decrease, you can then start strengthening it in different ways, and then progress to incorporate more functional movements See your RHB Physiotherapist if you get stuck in the progression of exercises.

12.01.2022 POSTERIOR HAND/FOREARM ANATOMY AND TIPS FOR TENNIS ELBOW The forearm and hand complex are extremely intricate and detailed pieces of anatomy. Most of the muscles that actually move the hand attach in the forearm, but in saying that some muscles still originate in the hand and wrist. The muscles of the posterior forearm are majorly responsible for extension of the wrist, hand and fingers, as well as other movements like side movement of your wrist. All these muscles come fr...om a common origin, the common extensor tendon which attaches onto your lateral epicondyle of the humerus (bone you hit when you hit your funny bone, OUCH! ) A number of contributing factors can cause the common extensor tendon to become inflamed, which leads to a very common condition... TENNIS ELBOW! Tennis elbow, or lateral epicondylitis is a condition caused by overuse of the wrist extensors. Pain and tenderness is directly on the insertion of the tendon the lateral epicondyle. Pain on the tendon but not on the insertion is called extensor tendinopathy, which is treated similarly just with less anti-inflammatory strategies. How can we treat our tennis elbow though? While it's still inflamed, we need to aid the healing process. This includes icing, resting and modifying your activity to reduce the amount of symptom-aggravating movements your doing. Once the inflammation process has passed, we can then look at stretching and strengthening those muscles to regain the strength and range of motion! You can follow these steps for a recovery from lateral epicondylitis, but this will not prevent it from happening again!! Poor muscle endurance/muscle imbalances/ faulty technique or use of equipment are all causes of tennis elbow. Make sure to see your RHB Physiotherapist to assess these contributing factors to prevent it from coming back again

10.01.2022 Who's gets low back pain? . Low back pain is one of the most common things we see as a physiotherapist, and a common contributor to this pain is a tight Quadratus Lumborum (QL) muscle! . When the one or both of your QL's are tight it compresses the structures of your lumbar spine, which causes stiffness and PAIN! ... . Follow this amazing post by @moveu_official as they show you how a little lacrosse ball can save your lumbar spine from the compressive forces of a tight QL, and elevate your pain!! . Roll that ball around till you feel that 'mouse knuckle' and your eyes goes cross eyed , that means you've hit the spot make sure to focus on your breathing and do it a couple minutes a couple times a day . #rhb #trusttheprocess #rehab #physiotherapy #physio #anatomy #knowledge #body #physicaltherapist #lowbackpain #lbp #ql #muscles #tissues See more

10.01.2022 Rehab Physiotherapy is proud to announce that we are now a Registered NDIS Provider in South Australia and #ndisready! We provide a variety of mobile Physiotherapy services which come under support categories: Therapeutic Supports, Early Childhood Supports and Personal Mobility Equipment. Check out how we can help you achieve your goals and reap the benefits of optimum health at rehabphysiotherapy.com.au, or contact us at [email protected]

07.01.2022 RHB. 'We take the vowels out of our name, to focus on you' RHB is a mobile physiotherapy service providing services for the Northern and Western suburbs of South Australia. We believe our approach enables you to reach your goals and live a lifetime with optimum health. Get in touch with us to reap the benefits of optimal health.

04.01.2022 Pre/post #RHB session Jose came to us with 7 YEARS OF LOW BACK PAIN in that time he's seen other physios, doctors, specialists, surgeons all who couldn't help. He even had MRI scans taken, showing the discs of L1-5 all bulging his surgeon told him to wait a few years and he could have surgery, as he was too young to be a candidate at the moment. His symptoms: ... Low back pain Radiating pain down back of legs Weakness of legs Aggravating factors: Forward bending Standing from sitting We asked him to lean forward until he started to feel pain, that is the top right picture. After taking him through the RHB Process and lifting sections of his deep line, We asked him to lean forward again.. His main concern was low back pain when bending down and getting up from sitting. We were able to get rid of 100% of the pain at rest and on aggravating actions... and he was considering surgery

04.01.2022 At RHB we have a number of key philosophies that we believe make the difference One of these key philosophies is education . Knowledge is power! . One of our goals at RHB is to educate everyone to become an expert on their bodies. Instead of you having to sift through mountains of information in books, databases, articles etc, we'll make it easier than ever to know your body, and more importantly know how to fix it! ... . To achieve this, we will be posting information all about our anatomy, our movement and postural patterns, common aches and pains, and techniques/treatments that can be self-administered to help kick those pains to the curb . Stay updated with us as we begin our educational posts. Along the way, if you have any questions about any of the information, require further information on a topic, or have the next idea/topic for us to cover, be sure to let us know and we'll do our best to help you get the info you need . #rhb #rehab #rehabilitation #trusttheprocess #physiotherapy #physio #physicaltherapy #knee #surgery #anatomy #muscles #joints #knowledge #learning See more

03.01.2022 One of our clients had just come out of a knee arthroscopy today when he approached RHB. With extensive damage to his patella surfaces, articular cartilage and his meniscus, he was happy to get it all sorted, but he was about to become a lot happier.. . His goal was to return to his sport (soccer) next season fit and healthy. At RHB we saw the potential in him, and upon thorough assessment and questioning, we informed him that he would be able to return to soccer THIS year, ...if he went through the RHB Process. . As ecstatic as he was, he did realize that there is still a lot of work to be done to follow his goal. . To follow his journey, make sure to keep your eyes peeled for the coming updates on his progress, and see him out in action sooner than he thought ;) . #trusttheprocess #rhb #rehab #rehabilitation #physiotherapy #physio #physicaltherapy #knee #surgery #arthroscope #goals See more

03.01.2022 BASKETBALL AND SHIN SPLINTS Our best attempt at taking a photo with our basketball player This 20 year old ball player has had progressively worse shin splints coming up to the end of the season. Basketball is a fast-paced, rapid change of direction sport which has two speeds, fast and FASTER meaning your always on your toes ... Because of this, the typical heel-toe pattern of running is not implemented therefore putting the front of your shin (tibialis anterior) under stress and lengthened, and the back of your shin (gastrocs, soleus and tibialis posterior) under stress and shortened! After some release of the connective fascial tissue between the shin bone and the soleus/tibialis posterior, and releasing the lower limb SBL, he felt INSTANT RELIEF and his knee to wall test (soleus length test) DOUBLED!! Next is to deal with his fallen arch/pronated foot and anteriorly shifted hips to prevent his shin splints from returning, and MASSIVELY increase his athletic and performance ability

01.01.2022 NEW WEBSITE ALERT . Learn what drives us, explore the RHB Process, see how you could benefit from an RHB Experience and check out our blog page to learn a little about your amazing body and getting it back to where it should be! . Check it out now!!... . #RHB #TrustTheProcess #physiotherapy #physicaltherapy #website See more

01.01.2022 POSTERIOR THIGH ANATOMY AND TIPS FOR COMMON CONDITIONS The majority of the posterior thigh is made up of the hamstring muscles. These muscles are the biceps femoris semitendinosus and the semimembranosus . The biceps femoris has two heads, a long and a short head. They attach as a tendon into the head of the femur, which allows its knee flexion action. As the long head originates onto the ischial tuberosity (bones you sit on), the biceps femoris also extends and lat...erally rotates the hip. The semitendinosus lies medially to the biceps femoris and as it also attaches to the ischial tuberosity, it extends the hip while also bending the knee. The semimembranosus lies underneath the semitendinosus and also extends the hip and flexes the knee. Common condition...HAMSTRING STRAIN! A hamstring strain occurs from an explosive muscle contraction usually eccentric, which causes sharp sudden pain. The prognosis and management of a hamstring strain will be dependent on the grade of the strain. Dont know the grade of a strain? Grade I Minor fibre tearing Grade II More muscle fibres torn Grade III complete tear For those of you who are prone to hamstring strains there are two things you NEED to be doing to reduce your risk of a recurring strain. You need to get rid of any knots in your hamstring and then you need to eccentrically strengthen them These knots are areas of tension, and are prone to strain. 1 Get a lacrosse under your straightened leg, find those spots of tension and breathe into it. Do this for a couple of minutes a day, and watch them disappear! 2 Perform eccentric hamstring exercises like straight leg deadlifts or the Nordic hamstring exercise. Make sure you start at a light weight and progress accordingly keeping your eccentric phase nice and slow (6-8 seconds). Make sure to see your RHB Physiotherapist to assess and address other contributing factors which might be causing your recurring strains, like your lumbo-pelvic stability and hip stability!