I have a headache!

There are 3 common causes of headaches – migraine, tension headaches and neck related or cervicogenic headaches.  Neck related headaches generally begin in the neck and then spread to a headache.  The headache is usually on one side only and is of a mild to moderate intensity.

Headaches getting you down

Physiotherapy has been shown to be effective in controlling and reducing neck related headaches.  You should feel better within 4 to 5 treatment sessions and will also be provided with advice on workplace setup, a stretching and strengthening program and other education on controlling further aggravations of your pain.

If the pain is of a high intensity and unrelenting then it is best to see your doctor for an assessment.

 

 

 

5 Exercises That Can Help Your Knee Arthritis!

90% of us will have some form of osteoarthritic or degenerative joint change by the time we turn 40. One of the most common joints affected is the knee and can result in a great deal of functional loss.

Common areas of pain in the knee are at the front of the knee, inner portion of the knee and the rear of the knee joint. Common aggravating factors for knee arthritis include difficulty squatting, ascend/descending stairs, and sitting for prolonged periods.

Treatment techniques that have been found to be useful in managing the pain include physiotherapy manual techniques, ice on acute swelling, heat for stiffness, paracetamol, NSAIDS, hydrotherapy, activity modification and weight-loss.

Below are some simple exercises to help strengthen areas to help these forms of arthritic knee pain.

    1. Bridging – lying on your back on the floor with your knees bent up. Lift your bottom off the floor. Repeat 30 times. If you have pain in your lower back whilst doing this exercise then do not lift your bottom as far. If you find the exercise easy perform using one leg only with the other leg in the air.
    2. Clamshell – lying on your side with your knees bent up. Keeping your feet together and make sure you do not move at your pelvis and stay on your side. Lift your upper knee towards the ceiling, like a book opening. Repeat 30 times.
    3. Straight leg raise – lying on your back straighten your knee as hard as you can. Keeping your knee straight, lift your leg about 20cm or 10 inches. Repeat 30 times.
    4. Mini squats – stand in front of a chair. Imagine you are sitting down and slowly lower yourself towards the chair. Only lower about 1/3 of the way and then return to straight. Repeat 30 times. This exercise is the most likely exercise to aggravate your pain. Only squat to a depth that is pain free. Do not go further than the first point of pain.
    5. Calf raises – standing up, slowly lift your heels off the ground raising up onto your toes. Lower back to the ground. Repeat 30 times.

If you find the exercise is too easy, you can make it harder by increasing the number of repetitions.

If you have any form of giving way in your knee or swelling you should discuss with your doctor or health professional before beginning these exercises. If you have pain whilst performing or after completing the exercises then stop and consult your physiotherapist.

Who can benefit from Physio?

This is a question we are asked many times through the day. Will physio help me with…?

The answer many times is yes.

If a pain changes when you change position it may be a musculoskeletal pain.

For example, if you have pain shooting down your leg that is worse when sitting but better when standing then this pain will probably benefit from physiotherapy.

Physio can help most joint and muscle pains.

If however, this pain is unremitting and doesn’t change if you sit,lie or stand then it is best to see your doctor.

The question if pain changes on position applies to all pains including neck pain, arm pains, headaches.  If in doubt, please call and ask if your pain would benefit from physiotherapy.

Physiotherapy can of course help with most joint pains, arthritis, exercise prescription, joint sprains, muscle strains, back and neck pain, shoulder pain, headaches, Temporomandibular Joint Dysfunction (TMD) and hand pains.

What is Myotherapy

Trigger Point Therapy
Deep and Soft Tissue Massage

Myotherapy is a form of manual therapy that focuses on the soft and connective tissues eg: muscle, tendon, ligaments.

What to expect?
At Fountain Gate Physiotherapy, the myotherapist has an initial appointment of 1 hour. This gives time to do a comprehensive physical assessment, history and treatment. Subsequent appointments can be made for either 30, 45 or 60 minute sessions.

What treatment techniques?
Techniques that can be used during a treatment session include soft and deep tissue massage, trigger point therapy, cupping and dry needling. Myotherapists have also been trained in the provision of stretching and rehabilitative exercises.

What Can it treat?

  • General muscular tension
  • Neck and shoulder pain
  • Headaches and migraines
  • Arthritic pain
  • Stress related pain
  • Pregnancy related pains

Our myotherapist is registered with all health funds and is authorised to treat Worksafe patients with a doctor’s referral.  Call us on 9796 7599 for an appointment. Appointments are necessary.

Fountain Gate Physiotherapy is located at 427 Princes Hwy Narre Warren 3805.