Sydney Hills Physio in Baulkham Hills, New South Wales | Medical and health

Sydney Hills Physio

Locality: Baulkham Hills, New South Wales

Phone: +61 2 9686 3296

Address: 5/35 Old Northern Road 2153 Baulkham Hills, NSW, Australia

Website: http://www.sydneyhillsphysio.com.au

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24.01.2022 It is never too late for Strength Training Whether its using weights, doing resistance exercises or lifting your own body weight, building muscle is an excellent form of fitness. There should be some initial warm-up movements, some stability exercises for endurance and balance, some power exercises where speed is involved, and other resistance exercises for strength, and finally a recovery period to gently stretch and cool down.... Aim for 2-3 workout sessions per week with a plan to exercise the main large muscle groups. Having alternating Week A and Week B exercise programmes is ideal. Enjoy your work-outs and consult your Physio if you need help with training the core muscles, planning a programme, or managing existing musculoskeletal problems.

24.01.2022 Balance is the complex process whereby just the right amount of muscle contraction is co-ordinated in various parts of the body to keep it aligned and allow movement to occur at the same time. Poor balance is common after acute injuries, but it also occurs with chronic musculoskeletal conditions. So, balance exercises are very important early in the rehabilitation process. This may involve the muscles of the lower limbs, around the hip, knee, ankle and foot, and also importa...ntly, the core muscles (the deep abdominals, back muscles, pelvic floor muscles). Physiotherapy will involve management of pain and injury, and then specific exercises for co-ordination and balance. This may start simply by moving weight onto the injured leg and gradually progress until the patients goal is reached, whether that is bushwalking, running or high impact sports. We all need good balance, so avoid unnecessary falls and keep challenging your balance.

24.01.2022 Walking is great exercise Have you considered just how good it is to walk regularly? It’s a moderate intensity exercise that most of us can do easily. It can be walking leisurely or at a brisk pace. It can be short or longer distance, on level ground or slopes. Whatever your fitness level, walking is great exercise.... However, before you try a marathon, consult your doctor if you have lung, heart or joint problems. Some helpful hints: *start slowly, perhaps only 10 mins on level ground, and gradually add a few minutes at a time as you improve. * If you're an experienced walker, add new challenges such as hilly terrain, longer distance, increased speed, or steps. * walk with friends, or walk the dog. Think about your gait: *be upright and tall (except slopes or steps), elongate your spine *settle your shoulders, but let your arms swing *make your stride even, comfortable length steps *wear good supportive footwear *consider walking in a pool, but in consultation with your physio Enjoy your walking - it will have a positive effect on your mental health too. Please contact your physio if you need help with gait assessment or any musculo-skeletal issues.

23.01.2022 ANKLE STRAINS A lateral ligament strain of the ankle is one of the most common injuries of athletes and the general population. However, it should not be assumed that it will get better by itself. Health professionals who understand the anatomy and bio-mechanics of the ankle and foot are well-placed to advise the patient on the best care. They will also be able to take action early if there are complications such as continuing pain or instability.... A first-time, Grade 1 lateral ligament strain should respond well to a rehabilitation program. This involves early management of pain and swelling, and then a graded exercise program which progresses to balance and co-ordination skills, and finally to everyday activities or sport. A one-off Grade 2 strain may also recover completely with the correct care. However, a complete ligament rupture or Grade 3 injury will need surgical repair. Other complications of ankle strain may include the medial ligament strain or rupture, tendon dysfunction, mid-foot or hind-foot joint problems or nerve injuries. The rehabilitation should be based on what is found on examination and would include muscle strengthening, joint mobilisation, balance and gait training. Muscle control of the entire lower limb (including around hip and knee) should be addressed. In fact, the core muscle support of the spine could well be an essential part of the exercise program. So be advised by your doctor and physiotherapist and consistently keep up your rehabilitation exercises until you are able to perform at your normal levels of activity.

22.01.2022 Osteoarthritis of the knee affects a high percentage of people over 50 Years! The severity of pain is associated with the degree of bone marrow damage, the presence of cartilage tears or synovitis. The fat-pad below and behind the patella is another source of pain. As we try to protect the painful joint, muscle use decreases, and the strength and timing of muscle control around the knee changes. This also leads to increased stress on other ares of the body. ... Treatment involves unloading of painful structures and decreasing local swelling. Therapeutic taping, strength training to regain quadriceps control, and core and gluteal muscle control are all part of the process in coordinating the position of the knee during movement. Guidance may also be needed in developing ways to move from sitting to standing, and climbing steps. It is important to consistently practice exercises prescribed by your physiotherapist. They need to become a part of your life forever!

21.01.2022 PLANTAR FASCIITIS HEEL PAIN The Plantar Fascia is the fibrous connective tissue that spans the arch of the foot from the heel bone (calcaneous) to the toes. It provides support and shock absorption during activities such as walking and running. Plantar Fasciitis is an over use condition at the point where the plantar fascia attaches to the heel bone.... Those people with low arches of the feet (or flat feet) are more at risk of plantar fasciitis. In older people it may be related to extra walking or wearing unsupportive shoes. Activities such as dancing or running may bring on the plantar fascia strain. Usually the onset of the heel pain is gradual, and it is located on the inside aspect of the heel. It is often worse in the morning on first getting up, or after standing up from prolonged sitting. There is tenderness at the heel and possibly along the arch of the foot, an altered gait, possibly calf tightness and ankle and heel joint restriction. Treatment may include avoiding aggravating activities, ice and soft tissue massage, stretch of the calf and foot, mobilisation of ankle and heel joints, taping to support the arch of the foot, strengthening of intrinsic foot muscles and advice regarding supportive footwear and perhaps orthotics.

19.01.2022 GLUTEAL TENDINOPATHY It is now known that lateral hip pain is primarily due to a tendinopathy (changes in tendons) of the inner gluteal muscles gluteus medius and gluteus minimus. It is less likely to be bursitis, although this condition may co-exist to varying degrees. The lumbar spine may also refer pain to the hip region and needs to be considered. Gluteal tendinopathy can cause significant pain that often interrupts sleep, and makes daily activities very difficult. ... There are several tests that are used to form a diagnosis of gluteal tendinopathy, the best being assessment of standing on one leg, tenderness to touch over the gluteal tendons, and resisting gluteal muscle contractions in certain hip positions. Managing the condition involves re-training poor habitual postures, such as standing predominantly on one leg, crossing the legs in sitting, or sleeping with the affected leg across the body. It is also important to improve the strength and co-ordination of the hip muscles and correct an abnormal walking pattern. Your Physiotherapist can assess the causes of your hip pain, teach you how to manage it; and prescribe you with some helpful exercises. We also wish you a very Merry Christmas and a happy, healthy 2018 from everyone at Sydney Hills Physio!

19.01.2022 Managing Neck Pain The causes of neck pain are varied. It can result from a sporting injury or an acute whiplash. It can be associated with osteoarthritis of the joints, or very often with poor postural habits such as the protruded head posture of the office worker. Physiotherapy often involves mobilization of the joints if they are stiff or painful, gentle muscle stretching, sometimes neural tissue mobilization, and definitely posture-correction in sitting - this may invol...ve exercises for the upper neck flexor muscles and the scapula muscles. It is very Important that the chair/desk/computer set-up is assessed.

18.01.2022 Walking is great exercise Have you considered just how good it is to walk regularly? Its a moderate intensity exercise that most of us can do easily. It can be walking leisurely or at a brisk pace. It can be short or longer distance, on level ground or slopes. Whatever your fitness level, walking is great exercise.... However, before you try a marathon, consult your doctor if you have lung, heart or joint problems. Some helpful hints: *start slowly, perhaps only 10 mins on level ground, and gradually add a few minutes at a time as you improve. * If youre an experienced walker, add new challenges such as hilly terrain, longer distance, increased speed, or steps. * walk with friends, or walk the dog. Think about your gait: *be upright and tall (except slopes or steps), elongate your spine *settle your shoulders, but let your arms swing *make your stride even, comfortable length steps *wear good supportive footwear *consider walking in a pool, but in consultation with your physio Enjoy your walking - it will have a positive effect on your mental health too. Please contact your physio if you need help with gait assessment or any musculo-skeletal issues.

17.01.2022 AUGUST IS TRADIES MONTH This month is about trying to prevent injuries in the workplace. Its also about helping recovery from injury and then changing old habits that may cause the problem. Tradies work involves many different skills, and the way that you lift, bend, push, pull can make a difference to your health and ability to stay in the job.... Looking at Safe Lifting: Is there a more efficient way to lift? eg. Use equipment or ask another person for help. Are you keeping the weight to the minimum and not carrying it too far, too quickly, or lifting too repetitively? Are you flexing at the hips and knees, maintaining the low back in a straight position as you lift? You must not lift with your back bent, or twist while youre lifting and you must keep the weight close to your body. Its not only the lower back that may cause problems. Some tradies, eg. Builders or Electricians, work with their arms elevated so they can have related neck and shoulder pain. By changing habitual neck and shoulder posture, and adding frequent breaks, injury can be prevented. It is important if you have odd niggles to get them looked at early by your Physio. Otherwise ongoing pains can result in chronic conditions. Physiotherapists can help ease your pain and then give you strategies for preventing them in the future.

17.01.2022 Patello-femoral pain is experienced around or behind the knee-cap. It can occur as an acute injury from activities such as running, jumping or stair/hill climbing. However, it often has an insidious onset with repetitive, low-load activities that stress the patello-femoral joint. There may be some swelling and some obvious thigh muscle wasting. When examining knee movement, the patella will often track laterally rather than staying centred. This may be due to reduced quadric...eps muscle control, or tightness of the ITB. The pain experienced can emanate from various structures around the knee, with the most pain-sensitive structure being the fat-pad below the patella. Therefore taping the patella, retraining of the quads (VMO) and correcting hip muscle control can be very helpful. Certain activities such as moving from sitting to standing or climbing stairs may need modifying. Attention to footwear or possibly the addition of orthotics will help correct alignment. So several issues need to be assessed by your Physiotherapist. An individual exercise programme is essential, and must be continued long term.

16.01.2022 MANAGING YOUR LOW BACK PAIN Many people suffer from recurring back pain following their first episode. The majority of these are mechanical in nature, that is they are related to certain movements or postures that we adopt, for example activities involving repeated or prolonged forward bending or sitting for long periods. Long drives, gardening, vacuuming, cleaning, making beds are some of the possible causes. In the region of the lower back there is an inward curve, known as... the lumbar lordosis. When this lordosis is lost, with long or repeated periods of forward bending, low back pain may result. Ligaments become over-stretched, the soft disc may begin to bulge, and in some cases, nerves adjacent to the bulging disc may be compromised. Your management of recurring or chronic low back pain is important and will involve: Learning to maintain a normal lordosis in standing and sitting. Learning to perform certain daily activities without rounding the lower back Learning the correct lifting technique Practising a regular exercise program that maintains joint mobility and keeps core muscles strong Your Physiotherapist can help you manage episodes of low back pain, and set you on the right course of management for the future, so that hopefully recurring episodes can be prevented or minimised.

14.01.2022 We recommend the Complete Sleeprrr Therapeutic Pillow - now available at our Practice. You are welcome to visit us to test if they may assist with your sleep problems. Click on link to see Review on the Complete Sleeprrr Pillow

13.01.2022 Temporomandibular Joint Disorders Many people will have Temporomandibular joint (TMJ) problems at some stage of their life. This can include pain over the jaw or a clicking jaw on opening or closing of the mouth. Others may have a locked joint or have difficulty opening, so that biting into an apple for instance becomes impossible. Physiotherapy is aimed at restoring a normal, painless range of movement of the TMJ, and in some cases the cervical spine. Mobilisation involves... direct pressure on the TMJ to increase its mobility. Other techniques such as stretches of tight ligaments may be very helpful. All these techniques will be applied within the pain limits experienced by the patient. In some instances, muscle stretches, massage or ultrasound will be added. A specific home exercise program will help maintain the movement gained at treatment sessions. Its advisable to treat TMJ problems, otherwise they can progress with time and result in deterioration of the joint with ongoing pain, clicking and restriction.

13.01.2022 Are you a Sedentary worker? Too much sitting - at work, on transport, during leisure time - has negative effects on health. Perhaps this could be minimised by changing traditional desk seating and including standing or walking on a treadmill. Introduce walking tracks, have mobile phone headsets, use the stairs rather than the lift or even encourage walking meetings!

13.01.2022 BALANCE Balance is a complex process whereby the nervous system selects and activates the correct muscles, with just the right timing and intensity so we have the best alignment and control of our bodies. At times however, our balance reactions become inefficient or we develop compensatory movements which can lead to injury. Even though our injuries appear to have recovered, our muscle coordination is still inefficient, and therefore balance training is required to prevent r...ecurrence. Recurrent ankle sprains for example can be due to poor coordination around the ankle. We must also consider adjacent parts of the body such as the hip, knee and core muscles of the spine. Balance is important for athletes, dancers, and people involved in recreational sport, but it is also essential in everyday activities such as walking, bending, climbing stairs, and rising from sitting. Therefore, balance training benefits all age groups and all activity levels. It is particularly important in the elderly who are prone to falls. Physiotherapists can design exercise programs suited to the needs of each person. These may initially involve individual treatment and a home exercise program, or even a weekly exercise group. It is never too late to start exercising, so if you, or a family member are concerned with your safety and balance, contact us to discuss it.

12.01.2022 Have you thought about your Posture lately? For good standing posture:- Stand tall and elongate your spine... Centre your weight evenly onto both feet Ensure that your shoulders, pelvis and feet are aligned Your weight should not be too far back onto your heels or too far forward onto the toes Gently tilt your chin down, and also settle the shoulder blades downwards Draw the lower abdominal muscles slightly inwards and gently lift the pelvic floor up Continue to breathe normally! See more

11.01.2022 With our lifestyles becoming ever more sedentary, prolonged sitting is the new risk to our health. It can contribute to conditions such as cardio-vascular disease, diabetes and musculoskeletal conditions such as back and neck pain. If you have such a life-style that involves too much sitting a few changes can make a world of difference. *Get up from the desk every 20-30 minutes and move, stretch, and walk around for a few minutes at least.... *Take a lunch-time walk outside to refresh for the afternoon. *Take a walking meeting rather than sitting *Take longer walks to and from the bus or train *Walk over to speak to colleagues and to the water fountain *Take the stairs, not the lift, and for an extra work-out climb two steps at a time! Then look at your chair-desk arrangement. *Your desk should be at the height which has your feet flat, knees and hips at right angles and your back straight and supported. *Your elbows are at your sides and also at right angles with wrists resting on the table. This requires having the chair pulled in close to the desk. *The top of your computer screen should be about level with your eyes and at a distance that avoids a poked-chin forward head posture. A few simple exercises in sitting: 1)Rotate the spine (neck and back) to the right and left 2)Gently flex the head forwards and extend back a couple of times 3)Tilt the chin gently down, roll shoulders back and down a little, hold 5-10 seconds Good luck with your new, more active day.

10.01.2022 Do you have regular daily moderate/vigorous exercise? Consider 30 minutes of brisk walking, cycling, swimming, dancing(depending on your age and fitness level). Try to avoid un-interrupted periods of sitting of more than 30-60 minutes.... You will reduce the risk of chronic disease and live a healthier, happier existence.

10.01.2022 If you are looking to improve your CORE muscle control or ease your low back pain or increase your balance and co-ordination, why not try CLINICAL PILATES with your Physiotherapist? We can help you either individually or in group sessions. You would initially need instruction in CORE muscle activation and then begin a programme desigined to meet your needs.

09.01.2022 Did you know that we are now using Real Time Ultrasound to retrain Core stability the deep abdominal muscle (Transversus Abdominus) can be imaged and you can check if it is contracting as it should to support your spine. It is important that this core support mechanism is activated during movement it is the stable base from which the powerful muscles of the arms and legs work. Without adequate core support, the spine is prone to strain and injury during everyday activities such as bending & lifting. So it is advisable to learn the correct way to activate these muscles and prevent injury

08.01.2022 Group Physio Group Physiotherapy is an excellent way for patients to continue exercise once they have recovered from an injury or a painful condition. They can regain their full mobility, strength and balance under the physiotherapists supervision. Groups are limited to no more than 5 participants. Each person has their individual exercise programme which is gradually progressed. There is a light warm up at the beginning, followed by exercises on various pieces of equipme...nt including the Pilates Reformer, Trapeze and Platform, and also on exercise balls and balance devices. The end of the hour of exercise finishes with gentle sustained stretches. In the company of others and with music, exercise becomes fun. We find that this encourages our participants to continue to attend until they are able to manage their condition independently. Group Physiotherapy is supported by most health funds. There have been some recent changes, whereby Clinical Pilates and Pilates groups have been excluded from health fund rebates. However Group Physiotherapy, with some Pilates-inspired exercises, continues to be recognised. As with any Physiotherapy intervention, the patient is assessed initially and continues to be monitored and re-assessed at intervals to ensure that goals are being met

08.01.2022 Aquatic Physiotherapy Exercise in warm water is an excellent way to increase your mobility and muscle control, and ease the pain of musculoskeletal disorders. There is scientific evidence that specific aquatic exercise can improve pain and function for people with knee arthritis, and also after hip or knee replacement surgery.... Chronic neck or back pain, or any muscle/ joint pain will settle in warm water and the buoyancy factor makes movement easier. Just walking in water may be a helpful part of rehabilitation after injury.. After an initial clinic consultation we can begin a graduated pool exercise programme. Please call us to discuss the possibility of aquatic physiotherapy for the management of your health.

05.01.2022 CLINICAL PILATES Clinical Pilates is an excellent way to exercise in a safe and controlled way if you are recovering from pain or injury and looking to improve co-ordination and balance ideally by using the Reformer and Trapeze equipment which are the mainstays of this exercise tool. The key aspects of Clinical Pilates are: To co-ordinate the deep core muscles and the superficial or global muscles to work together.... To develop core stability (not rigidity) that is, a stable centre on which the arms and legs can move efficiently. To establish a direction of movement that is preferred by the patient who has musculoskeletal pathologies, so that muscles are worked in the least provocative position. To ensure that exercises are performed with a normal breathing pattern. To keep resistance or load fairly low and slowly increase the challenge with more complex movements, rather than more load. To perform higher repetitions (with low load) so that automatic stability begins to occur. See more

03.01.2022 Have you ever experienced Sciatica? Sciatica refers to pain radiating into the thigh and lower leg from the lower back. This may be associated with pins and needles, numbness or muscle weakness. In most cases, this occurs as a result of the pressure of a protruding lumbar disc onto the nerve root. The pain can be sharp or aching in nature and often quite severe. Some activities that aggravate pain may include forward bending, lifting weights or prolonged/poor sitting position...s. Keeping relatively active without aggravating pain is the best way to manage this condition. Physiotherapy may be helpful in relieving pain initially, followed by a graded exercise program. It is very important to learn to activate your core muscles as they are responsible for supporting the spine as we move. Recovery usually occurs within six weeks. . Early advice from your doctor and physiotherapist will help you manage this condition.

02.01.2022 ACUTE LOW PACK PAIN: Acute low back pain is a very common complaint with a large percentage of the population experiencing it at some stage of their life. Fortunately back pain is usually self-limiting with recovery occuring within 3-6weeks, and without prolonged loss of function. Physiotherapy in the early stages: ... 1. Pain management 2. Gentle spinal joint mobilisation 3. Soft tissue massage 4. Electrotherapy such as ultrasound, interferential 5. Exercises and movement that relieve the pain. As pain eases and to prevent recurrences; - A core stability programme is introduced to re-activate specific postural muscles. - Muscle strengthening, and stretching of tight muscles groups - Ergonomic adjustments in the workplace or home. Other Physio programs may include: 1. Aquatic Physiotherapy 2. Clinical Pilates

01.01.2022 Merry Christmas from Sydney Hills Physio & farewell & good luck to Delekha who has completed her Physiotherapy studies.