Stoneman Physiotherapy in Adelaide, South Australia | Medical and health

Stoneman Physiotherapy

Locality: Adelaide, South Australia

Phone: +61 413 965 207

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23.01.2022 Back of the Shoulder pain this area is another common area of pain, people often complain of pain right in the intersecting point of the muscles due to weakness and lengthening of the Rotator cuff muscles and posterior Deltoid muscle. these muscles are crying out for you to strengthen and shorten the muscle. Unfortunately when people see therapists the therapist often massages, stretches, and lengthens the muscle when it really needs to be shortened. I have identified four key exercises to correct this imbalance and get rid of pain and discomfort. Give me a call if you know someone dealing with this common ailment.

21.01.2022 Back Pain from a disc or Back pain from a muscle ? So how do you know the difference? In a word its tricky. In my experience people have often thought they had a disc problem but when I have assessed them and worked on their gluteal muscle they have been fine. Generally you can look at it this way, if you have a lot of pain bending forward and cant bend very far i.e. can only just touch your knee cap it is highly likely that it is a disc injury, especially if on palpation you... cant find a particular point of pain its because it is generally quite deep in the spinal tissues. If, on the other hand you bend forward and can go past your knees and improve with a bit muscle release or stretching then you know muscle tissue is heavily involved even though you may have pain in your lower back. This is obviously a super simplistic way of looking at it because there are all sorts of other things to consider like nerve tension, joint pathology, but to help screen the nasty disc pathology it gives you a bit of an idea. See more

20.01.2022 Patella Tendinitis I Love it If we are talking about something I know really well it is patella tendinitis. This is the condition that got me on the road to learning more about pain, biomechanics, physio and training. I had this condition for ages prior to studying and no therapists advice could help me get rid of it. Until I searched and studied to find the answer. Now I play basketball with no pain and no tightness following. The answer lay not in the knee but in the foot. Youve got to get the foot strong to help your knee out and stop the strain. I have developed a program to help you get rid of patella tendinitis and other knee problems. Give me a call today 0413965207

19.01.2022 Meet Rita a 73 year old patient. Rita came to me a couple of years ago with chronic pain in her left knee, leg, hip and lower back. Ritas story goes like this. She developed pain in her left knee and sought help several years ago. Rita had ongoing knee pain and saw many therapists until finally seeing a specialist who advised an arthroscopy (clean out surgery). Rita underwent the surgery but continued to have knee pain, the specialist then advised a second arthroscopy. Rita ...continued to have knee following the second surgery. Naturally the pain started to increase and Rita developed pain up her ITB band, in her glute med muscle, and then in her lower back. To remedy this Rita was advised to have cortisone injections all at different times. Rita had many cortisone injections with no relief from her symptoms. Medical practitioners finally gave up and told Rita she would likely always have pain and she should learn to live with it, she had chronic pain. Rita finally came across my clinic. Different thinking has given greatly different results. I did not look just at her knee, just at her back or just at her hip as these areas were not the cause of her symptoms they were the result of her problem. If you have been reading my posts you may have guessed it already, the cause of Ritas symptoms was her foot and how she walked. You see Ritas foot was very stiff and very weak so it caused her to walk terribly putting strain on her knee which then progressed to her lower back. Rita had no big toe strength and her foot pronated (rolled in) when weight bearing, she then had to walk with her foot rotated outward. We trained her foot to be strong and now Rita is totally pain free and can walk as much as she likes. She cycles on her stationary cycle up to 20 minutes per day also. Rita never gave until she found better answers, and I never give up until we have better answers. Be like Rita never give up, keep working, keep trying until you get the result you are after. See more

18.01.2022 Anatomy Time The picture below is an awesome picture of the deep muscles of the hip and you can also see the sciatic nerve running through them. These deep muscles are the ones that get overloaded and cause pain in most patients, and yes they get overloaded if your foot is rolling inwards. These deep muscles work to stop the inward rotation of the femur when walking and if your foot isnt working well they get overloaded and strained. SO get working on these hip lifts (previous post) to keep these muscles healthy, and of course come and start the STONEMAN foot program to stop them getting overloaded.

18.01.2022 Workout of the Week - SHOULDERS.So here is little work out for those out of the rehab zone and are in the training zone that I performed at home the other week. It incorporates everything you need for your shoulders to be strong and stable. the workout proceeds like this - External rotations with TheraBand to activate the rotator cuff muscles and provide stability, 2 sets, 10 reps - Military Press, Strength exercise, Heavy sets, 6 sets, 4-6 reps - Middle trapezius exercise, ...Gives you an active rest and focuses on the scapula stabilisers to make them more active - One arm Dumbbell press, focus on strength again, one arm dumbbell allows a more natural movment, 3 sets 8 -10 reps - TheraBand shoulder press, perform this one really slowly, again you are working on control and stability and correcting imbalances, 3 sets 10 reps - Push ups feet on Swiss ball, finish off with some integration work of the shoulders, chest, and inner abdominal muscles, 3 sets 10 reps See more

17.01.2022 Low Back Disc Degeneration The picture below depicts the possible advancement of a degenerative disc. Yikes, it looks a bit scary right, I would like to concentrate on the second disc in the picture. This is a general degenerative change where the disc gets squashed and starts to bulge. Due to the damage you start to get nerves growing deeper into the disc to cause pain and the receptors are more sensitive to movements and pressures. HERE IS THE IMPROTANT POINT TO TAKE AWAY F...ROM THIS TALK. Just because it is degenerative does not mean you have to have pain, what it does mean is that you need to make your body move better so that you reduce the pressures and loads on the disc. Everything in your lower body needs to work well together to reduce stain on your disc. At Stoneman Physiotherapy I have worked out a nice simple grogram to help with this, come in and lets start moving well together. See more

17.01.2022 Pathology of the week - SHOULDER BURSITIS shoulder bursitis affects a lot of people and patients often wonder how it came about, they dont remember doing anything wrong. Shoulder bursitis mainly builds up over time due to poor positioning of your shoulder joint, lack of movement of your shoulder blade or repetitive tasks. you can see the bursa in the picture, it sits between the muscle and bone in your shoulder. If your shoulder isnt sitting correctly then your bursa gets a... bit squished and rubs between the bone and muscle, eventually it starts to thicken and then boom, one day it gets inflamed and you have bursitis. I can get generally feel it coming up on patients as prior to the inflammation the deltoid muscle gets a bit swollen and the connective tissue in your arm gets thickened and tight. Its best to get on this condition early before the swelling gets to bad as once it is the bursa gets easily aggravated and is difficult to settle. See more

16.01.2022 Numbness in your hand ? Numbness, pins + needles, or altered sensation can be caused by a few areas. Most notable and common areas are compression of the nerve in your neck, muscles in your chest, or compression in your wrist. Of most ease to correct is when the nerve is being compressed due to the muscle in your chest, the pectoralis minor. the nerve runs under this muscle and if it gets tight due to work and postures then it will irritate the nerve. If you are feeling pins + needles the last three fingers of your hand which is variable in nature it will likely be the pec minor muscle. At Stoneman Physiotherapy I have a program dedicated to correcting this condition and if followed should correct your condition quickly. give me a call on 0413 965 207.

12.01.2022 Crossover points. I have found over the last 17 years that people get pain in common patterns and are caused by several weak points in the body, what I call, crossover points. These include a point at the ankle, glute insertion area, pelvic floor area, the back of the shoulder, and deep in the front of the neck. I have produced exercise plans that correct all these areas to relieve symptoms that you might be experiencing from these weaknesses. I call it the STONEMAN method, a group of exercises aimed at correcting these points and correcting your posture. Call in today to learn the STONEMAN method and become stronger than ever!

10.01.2022 Exercise of the week - HIP LIFTS Hip lifts got to love them and got to do them. Having strong hip extensor muscles (bum muscles) is super important to get rid of and stop lower back pain. Here we go 1. position yourself on the ball so your head and shoulders are comfortably on ball (pic 1) 2. get into a position where your knees are at 90 degrees. 3. tilt your pelvis 2 degrees to set pelvis and activate the gluteal and deep pelvic muscles (tucking tail under, for those who h...ave seen me in the clinic you will know what I mean) 4. maintain your pelvis position as you bend at the hips and lower your bum towards the floor 5. return to starting position Note: If you feel back pain doing this you have likely arched you back and are using your back muscles too much, either reset your pelvis, reduce your range of movement, or reduce the repetitions. remember your bum is likely weak so you need to alter these variables to start with. 6. Do 2 sets, 10 repetitions slowly! See more

04.01.2022 Pathology vs Movement OK so you have pain but why? is something wrong or is it how you move. pathology refers to something specific i.e. disc bulge, prolapsed disc, arthritis and a certain thing may be causing you pain but..... heres the thing, sometimes people are told they have a pathology and give up when really they have pain at certain point due to how they move. knee pain for example, if you are moving incorrectly, like walking with your foot rotated outward, you will develop tension and then eventually pain in your knee, if you correct how you walk you wont have knee pain anymore. People always get stuck on pathology but you may have nothing wrong with your tissues at all, you may just be moving incorrectly and need a bit of TLC and training to correct your movement.

01.01.2022 The piriformis and the sciatic nerve The piriformis is a lot of the time the cause or at least a contributor to sciatic nerve pain. A lot of people say they have "sciaticia " thinking that it is always coming from their low back and therapists keep treating your lower back missing the fact that the piriformis muscle is the culprit. As you can see the sciatic nerve runs under the piriformis and the connective tissue covering both muscle and nerve is continuous. So, if you sit down a lot, have weaknesses in your leg that cause an overload of the piriformis, and if you keep getting your back cracked with no change, the likelihood that it is spasming in your piriformis causing sciatic pain is high. so forget your lower back lets get your hip muscles sorted through massage and corrective exercises.