Pain between your shoulder blades?

Pain between your shoulder blades? Pain spreading up into your neck? Occasional dull headaches?

Do you suffer from a constant dull nagging ache in the middle of your back that spreads up your neck? It is likely that you are experiencing a condition known as thoracic dysfunction. This is common in office workers who spend too much time in a sustained position.

The most common cause of thoracic back pain is inflammation of the muscles or soft tissues of the thoracic spine. This inflammation can occur for a number of reasons:

  • Sitting or standing in a slouched position over time
  • Sitting or standing for a long time at a computer
  • Lack of muscular strength – mainly core or shoulder instability
  • A sudden sprain or strain (as in car accidents or sports injuries)
  • Stress

Treatment:

  • Manual therapy
  • Soft tissue massage
  • Dry Needling
  • Postural retraining
  • Activity modification
  • Strengthening exercises
  • Reformer Pilates

The good news is that the majority of people respond very well with Physiotherapy. If this sounds like you or one of your colleague’s then book an assessment today with one of our Physiotherapists at the Wellness Centre.

Cure your headache with massage, not medicine!

Are you constantly suffering from headaches? Tension headaches are the most common type of headache affecting people’s day-to-day life. These headaches can cause pain that radiates around the Temples, eyes, or at the back of the skull. The fact of the matter is, most tension headaches begin through significant muscle tension or muscle Knots in the neck and shoulders. 

When you say, “I have a muscle knot” You are actually referring to myofascial trigger points. In fact the dominant theory behind Trigger points refers to a patch of tightly contracted muscle, which affects a small part of the muscle tissue. That small part of “knotted” muscle cuts off its own blood supply, which causes irritation, and if not addressed will eventually cause a myofascial trigger point.

Why is massage and NOT medication the answer? It is alarming how many people have no idea why they are getting constant and reoccurring headaches. Medications such as Nurofen and Panadol are great at masking symptoms by decreasing inflammation and dulling pain receptors. However, they will not relieve muscle tension and therefore headaches become a daily occurrence because the actual problem is not being addressed.

Relieving muscle tension through Massage Therapy can be beneficial, as it will increase blood flow and oxygen to tight muscles, allowing them to relax in order to remain strong and flexible.  A study by the American journal of Public health shows that pain associated with chronic tension headaches can be alleviated through specific massage treatments directed at the muscles of the neck and shoulders.

Lets be honest, we are all guilty of hunching over our computers and placing too much strain on the muscles of our neck and shoulders. Without even knowing your daily routines such as driving and looking down at your mobile phone can begin to irritate and place excessive amounts of tension on your body. After all, your muscles contribute to every movement your body makes, and this is why they need to be looked after.

5 reasons to start an “Exercise Club” at work

We all know that we “should” exercise daily. But the reality is…life gets in the way.

Realistically we are a time-poor generation and being “too busy” to exercise is often a legitimate excuse. However, we are also VERY good at making exercise our last priority. There are weeks when our workload, family time and “life admin” are out of control and we literally don’t have a spare second. But there are also weeks where sitting on the couch scrolling through social media, or that wine catch up with a friend is far more appealing than getting sweaty and having to actually motivate ourselves to physically move our bodies.

Over a year ago, we started “Exercise Club” here at PHG Docklands. Being a bunch of health professionals, most of us are exercise fanatics but we are also human and for us too, life gets in the way. To counteract that, we decided to practice what we preach and really be the leaders in driving workplace wellness.

Here is a sneak peak at how we built “Exercise Club” into our workplace and why it was the best decision we have ever made.

 

What we do?

Every Tuesday and Thursday from 3-4pm our diaries are blocked for “Exercise Club”. We put on our exercise gear and do a solid 40 minutes of simple, body weight exercise. It varies from pilates, strength training, sprinting, conditioning, yoga, high intensity interval training…even stretching.

We have a quick 10 minute shower before getting back to treating clients for the rest of the day.

After… we feel on top of the world!

 

Why?

  1. It improves culture and team spirit. Since starting exercise club we have seen a massive rise in the sense of community and culture within our team. It allows us to connect on a personal level and also just have fun. Because we have varied lunch breaks and see clients all day, we rarely get to talk about non-work related ‘stuff’. This has resulted in increased communication and work-ethic in professional team activities too. Win – win.
  2. It improves productivity. The government issued guidelines via NICE in 2015 on how promoting a wellness in the workplace is “good management and leads to healthy and productive workplaces”. Further research has shown that workers who spent 30-60 minutes at lunch exercising reported an average performance boost of 25 percent. Sixty percent of employees said their time management skills, mental performance and ability to meet deadlines improved on the days they exercised. We definitely agree with the research and have also noticed; improved concentration, enhanced creativity, faster learning and more importantly lower stress.
  3. It will improve your heart and overall physical health “Sitting is the new smoking” With the emergence of research around the dangers of sitting, we are beginning to understand the multiple work-related musculoskeletal disorders and health concerns it can lead to…heart disease, diabetes, high blood pressure, high cholesterol, stroke, depression. Research suggests that nearly 70 percent of Australian adults do not get the recommended out of regular exercise each week (2.5 hours of moderate aerobic activity or 1 hour and 15 minutes of vigorous activity). This proves that creating a culture of regular exercise is a critical to ensuring your employees are physically well.
  4. It will improve mental health. Just like our physical health, we all need to make time look after our mental health. It’s important to remember that physical activity not only improves the body’s ability to move but also clears the mind and works the brain. Exercise and regular activity also happen to be one of the best management strategies for overstressed-workers. We are all aware that healthier employees are happier, work harder, help their team-mates and are more efficient. Since starting exercise club we have also noticed an impressive increase in employee engagement and workplace satisfaction. So although it seems like physical activity would tire you out, it actually leads to a happier more energetic YOU.
  5. Exercise saves your business money in the long run. Each year, more than a million working people in the Australia experience a work-related illness that costs the economy over 20 million dollars year. Healthier staff means fewer absences due to illness. Which in turn will increase culture, trust, productivity…the list goes on.

 

Should you do it too?…YES!

Exercise in the workplace isn’t a new idea but it’s such a clear win-win in terms of health, morale and productivity and so I think it deserves to be put in the spotlight once more.  Why stay at your desk feeling tired, frustrated, sleepy, less productive, more likely to develop serious health problems and gain weight when you could spend 30-40 minutes working out with your colleagues and reduce all of these risks. Here at PHG, we are a prime example of how you don’t need to install an in-house gym for your team. A little space, commitment from your team and willingness to embrace some sweat is all you need.

After all, we spend 60%+ of our day often at work, we all should try to make it a healthier, happier, WELL place.  So grab some colleagues, make it a commitment, lock it in to your diary and go for gold!  Let us know how you do. If you’re interested in starting up a workplace wellness program and would like some assistance, don’t hesitate to give us a call.

 

Clodagh is a Clinical Services Manager and Physiotherapist at PHG Docklands.  

 

Does Running Really Damage your Joints?

By Donal Ahern

 

 

“How did you not see this coming? Everyone knows running is bad for your joints!”

At some point in our lives, whether we exercise or not, nearly everyone has heard some variation on the idea that running and healthy joints just can’t co-exist peacefully. Ask your workmates. Ask your family. Ask Google! The common sense consensus – that the extra stress running places on your joints must speed up the wear and tear process – has been widespread, and often well accepted. Like the tyres of a car, it makes sense that our joints just gradually wear away under the strain, right?

And of course that would make sense, if we could compare our bodies to a car. Luckily for fans of running, our bodies don’t behave like cars. We’re far too clever for that. Think of your body (and joints) as less like a car, and more like an ecosystem, where lots of different factors influence how healthy and pain-free they will be. Most importantly, ecosystems adapt to change.

With this in mind, it makes sense that more and more studies are showing that running doesn’t harm your joints. This is most likely because runners tend to weigh less, and because our joints have an incredible ability to adapt to new challenges. It is now widely accepted in healthcare circles that regular running not only doesn’t do damage to healthy people’s joints, but most likely plays a protective role, in many recent studies actually reducing your risk of developing Osteoarthritis. Running (and other forms of regular exercise) also reduces the risk of countless other systemic problems like heart, brain and bone disease.

That doesn’t mean that runners never pick up injuries. However, many running injuries are preventable with good habits and advice. Training consistently, strength training, and maybe even varying your running style can all help solve those niggling “overuse” injuries that can put people off running or set your training back.

If you do get sore while running, or you’re concerned that an injury might develop if you start, make sure you see a Physiotherapist or Podiatrist at Pinnacle Health Group. We can give you sensible, simple and the most up-to-date advice on reducing injury risk, allowing you to succeed in whatever training goals you have – and enjoy the journey along the way.

 

 

Donal Ahern is a Physiotherapist at our Docklands Clinic.

Physitrack

We’re super excited to be working with Physitrack to create personalised exercised programs for all our clients. Physitrack allows us to remotely track your progress, pain and consistency. They have web, tablet and phone versions so you have no excuse not to do your exercises

To create your tailored exercise programs we use a brand new app called PhysiApp. PhysiApp lets you complete your prescribed exercise program by following crystal-clear, narrated exercise videos. PhysiApp is completely free to download from the App store and Google Play store or can be accessed via your browser. Built-in reminders help you to stay on track towards a better you!

 

How to use Physitrack

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If you need help or more information, please do not hesitate to contact us at one of our clinics.

Physiotherapy in Melbourne CBD

Physiotherapy in Melbourne CBD

 

Melbourne attracts and inspires people from all over the world with its wide variety of interesting, stimulating and rewarding activities, employment opportunities and professional services.

 

The CBD is growing, you only have to look at the skyline! Every day more people are working in the city, if you are one of them and you need a reputable Melbourne CBD Physiotherapist come and see us at our CBD physiotherapy clinics or if you are already one of out valued clients tell your friends we’ll look after them!

 

 

Our Melbourne CBD Physiotherapy Clinics

Pinnacle’s multi-faceted approach helps people return to their physical peak, and combined with our strong focus on patient care, it’s proven to be exactly what the people of Melbourne are looking for!

 

 

What sets Pinnacle’s Melbourne CBD Physiotherapy apart from the rest?

 

Our Melbourne CBD Physiotherapist team are passionate about helping people incorporate healthy habits that complement their lifestyle, while encouraging future wellness and providing relief for any number of existing conditions.

 

All the benefits you expect from a reputable and experienced Physiotherapist are easily delivered at any of our Melbourne CBD Physio clinics – thanks to extensive training… and a passion for that multi-faceted approach everyone keeps talking about.

 

Our multi-disciplinary physiotherapy clinics in the city combine proven techniques with the latest treatments, to deliver great results and happy clients. These physiotherapy services include:

 

  • Physiotherapy
  • Clinical Pilates
  • Myotherapy and Massage
  • Nutrition and Dietitian
  • Podiatry
  • Shockwave Therapy
  • Corporate Wellness

 

 

If you’d like to know more about how Physiotherapy Melbourne CBD services click here, or check out our blog for loads more information!

 

 

What you NEED to know about Physiotherapy at Pinnacle Health Group

 

Pinnacle Health Group is a industry-leading clinic, now at convenient locations in Melbourne CBD, specialising in the treatment of, but certainly not limited to:

 

  • Neck and back pain
  • Sports injuries
  • Musculoskeletal injuries
  • Over-use injuries
  • Muscle/joint/ligament injuries
  • Post-operative rehabilitation

 

 

Pinnacle Health Group takes great pride in being the “accessible experts” – this means booking your appointment with us is easy and you can save time by pre-filling forms… receiving the pinnacle in health care has never been easier, or more enjoyable! For more information, or any enquiries, give our friendly team a call today!

 

Clinical Pilates vs Regular Pilates

By Physiotherapist Rosie Purdue

 

Have you ever wondered about the benefits and the differences that Clinical Pilates and Regular Pilates can provide for you? Well, here’s a quick and easy summary.

 

In order to know the differences, you must know what the fuss is all about! Pilates is a form of exercise used to lengthen and stretch all major muscle groups in the body with composed techniques. It helps to improve flexibility, strength, balance and body awareness.

 

What is the difference between Clinical Pilates and Regular Pilates?

Recently a lot of friends and clients have asked me, “What the difference is between Clinical Pilates and the Regular Pilates that I do at the gym or in a big group class at KX Pilates?”
The major difference is in the extent of knowledge and training that a Clinical Pilates trainer has, which allows them to adjust, modify and choose the accurate Pilates exercises for an individual.

A trained physiotherapist is whom prescribes and supervises a Clinical Pilates class, whereas an instructor for Regular Pilates only recommends a generalised program of exercises to individuals.

Both types of Pilates are based on the original theories and practices of Joseph Pilates and are exceptional ways to improve strength, flexibility and control. However regular Pilates does not take into account an individual’s injuries, history, pathologies and specific physiological needs.

Here are some of the fundamental differences:

Clinic

The reformers, which are the base for a Clinical Pilates class are machines that allow your body to learn a newtask whilst developing muscle length and strength. They can however be also used in a regular class. Clinically trained physiotherapists are able to use their expertise to design a tailored program that encourages the correct movement pattern for your injury. Sometimes, strengthening in the wrong position can actually make an injury worse and this may happen during a class routine.

Additionally, Clinical Pilates focuses on the brain’s pathway to “switch on” the correct muscles making sure they are the ones that are being used for the right movement pattern, rather than compensating with other muscle groups.

 

 

 

Rosie Purdue was a physiotherapist at the ANZ Wellness Centre