Warm-up exercises (30 seconds and one repetition each)
Jogging end to end
Backward running with sidesteps
Forward running with knee lifts and heel kicks
Sideways running with crossovers (“carioca”)
Sideways running with arms lifted (“parade”)
Forward running with trunk rotations
Forward running with intermittent stops
(One exercise during each training session; 4 minutes and 5x30 seconds each)
Planting and cutting movements
Jump shot landings
(On a balance mat or wobble board, one exercise during each training session; 4 minutes and 2x90 seconds each)
Passing the ball (two leg stance)
Squats (one or two leg stance)
Passing the ball (one leg stance)
Bouncing the ball with eyes closed
Pushing each other off balance
Strength and power
(2 minutes and 3x10 repetitions each)
One quadriceps exercise:
Squats to 80° of knee flexion
Bounding strides (Springlauf)
Jump shot-two legged landing
“Nordic hamstring lowers” (2 minutes and 3x10 repetitions each)
To check out some success stories on the Sport Southland website click on the link below.
There is increasing evidence that links excessive sitting with various health conditions including type 2 diabetes, some types of cancer, and premature death. Here are a few easy easy ways that you can reduce the negative effect prolonged sitting has on your health:
Take active breaks every 30 minutes during the day
Walk to a colleagues office instead of emailing them
Stand and pace while talking on the phone
Try a standing desk
Have walking or standing meetings
Hide the TV remote and change the channel manually and use the ad breaks as a reminder to get up and move around
Drink plenty of water, not only is it good for you but the extra trips to the bathroom will give you a short break from sitting
Cupping therapy is an ancient form of alternative medicine in which a therapist puts special cups on your skin for a few minutes to create suction. People get it for many purposes, including to help with pain, inflammation, blood flow, relaxation and well-being, and as a type of deep-tissue massage. The cups may be made of glass, bamboo, earthenware or even silicone.
Cupping therapy might be trendy now, but it’s not new. It dates back to ancient Egyptian, Chinese, and Middle Eastern cultures. One of the oldest medical textbooks in the world, the Ebers Papyrus, describes how the ancient Egyptians used cupping therapy in 1,550 B.C.
At Prohealth we have mechanical cupping available for our patients.
For further information check the following websites : http://www.webmd.com/balance/guide/cupping-therapy
Do you send a large part of your day sitting at a desk or in front of a computer at work, or using a phone or tablet at home? This is the case for many of us as society becomes more reliant on technology and devices. Studies have shown that people send on average 4 hours of every day looking down. This equates to over 1400 hours per year! A 2014 by a spinal surgeon found on average that looking down with the neck at a 45 degree angle adds an extra 27kg of load to your neck and spine. This increased load for prolonged period of time can lead to pain and stiffness int he neck, upper back and shoulders and even headaches.
Having regular breaks or “micropauses” throughout the day is a great way to break the cycle of poor posture and correct it, therefore reducing those harmful loads before they develop further into a problem.
The friendly team a Prohealth can provide expert assessment, treatment and advice and exercises to help you correct your posture-related aches and pains. They can also come to your workplace and assess your workstation, to ensure it is set up correctly for your needs and minimise postural stress.
Gibe us a call today!
Web link to study mentioned above:
By Professor Jill Cook.
The old adage of use it or lose it applies to tendons, resting just decreases the ability of the tendon to take load. It also affects the muscle attached to the tendon and the rest of the leg, leaving the person with less ability to load the tendon. Conversely you cannot ignore the pain (point 4), you have to reduce loads to the level that the tendon can tolerate and then slowly increase the tolerance of the tendon to load.
Treatments that do not address the need to increase the ability of the tendon to take load are not usually helpful in the long term, although they might give short term pain relief. Treatments like electrotherapy and ice will only temporarily ameliorate pain only for it to return when the tendon is loaded.
Injections of substances into a tendon have not been shown to be effective in good clinical trials. In fact many of them are based on the false premise that tendons heal like other tissues and that there is a capacity to return a pathological tendon to normal. Do not have injection in a tendon unless the tendon has not responded to a good exercise based program.
Manage the load on your tendon, pain is a way of telling you that the load is too much. Reduce the aspects of training that are overloading your tendon (point 10).
Aside from the load on your tendon when you play sport, there are compressive loads on your tendon when it is at its longest length, adding stretching to most tendons only serves to add compressive loads that we know are detrimental to the tendon. Stretching while you are standing can be especially provocative to your tendon. If your muscles are tight use massage to loosen them.
A tendon that is painful is one that is telling you that it is overloaded and irritated, therefore adding further insult by massaging it can actually increase your pain. Sometimes tendons will feel better immediately after a massage but can then be worse when you load them. As mentioned in point 5, massage of the attached muscle can be helpful.
The pictures of your tendon with ultrasound and MRI can frighten you, and the words used by doctors such as degeneration and tears can make you wonder if your tendon should be loaded. There is good evidence that the pathological tendon can tolerate loads, especially when you gradually increase the loads on them.
Pain is protective of your tendon, it makes you unload it, in fact most people who rupture a tendon have never had pain before, despite the tendon having substantial pathology in it (see point 7).
Taking short cuts with rehabilitation do not work, you need to take the time that the tendon needs to build its strength and capacity. Although this can be a substantial period (up to 3 months or occasionally even more), the long term outcomes are good if you do the correct rehabilitation. Things that are promised as cures (see point 3) often give short term improvement but the pain recurs when the loads are resumed on the tendon.
The highest load on your tendon is when you use it like a spring, such as jumping, changing direction and sprinting. Any loads that do not use these movements are low load for a tendon, so exercise using weights and exercise that is slow will not place a high load on the tendon, although they can certainly have a beneficial effect on the muscles.
The take home message is that exercise-based rehabilitation is the best treatment for tendon pain. A progressive program that starts with a strength program and then progresses through to more spring like exercises and including endurance aspects will give the right loads on the tendon and the best long term results. Make sure you see a qualified health professional with expertise in this area to guide your rehabilitation.
Jillian McDowell has found an article of interesting by Platinum Physio
Please click here to view the article
This leaflet was provided by one of our clients. It is a really down to earth and helpful article regarding post-polio pain. Do have a read if you or a member of your family is affected by this.
Please click here to view or download the article
Did you know we can provide needle free acupuncture? Electrical stimulators such as pictured below can be used over acupuncture points with similar results. Alternatively we can use ear beads or acupressure for your treatment. Ask one of our physiotherapists the next time you are in for a consultation.
Prohealth Physiotherapy is open between the hours of 8am - 7pm Monday to Friday. We have an answer phone if you would like to leave us a message but if you need urgent medical advice you can contact the after hours doctors at 40 Cylde Street on (03) 218 88821 or phone health line on 0800 611 116,
For an interesting read check out this facebook page here (please be aware you may need to be signed other wise search in Facebook for Anna Thomson - Woman's Health)
It is ran by a woman's health and pelivc physiotherapist, Anna Thompson who regulary posts interesting facebook tips, and links. There is something on here for everyone! Anna takes appointments at Prohealth Physio. For any further questions or concerns please phone 03 218 9052.
A Doctor-Professor answers the old question "What is the single best thing we can do for our health" in a completely new way. Dr. Mike Evans is founder of the Health Design Lab at the Li Ka Shing Knowledge Institute, an Associate Professor of Family Medicine and Public Health at the University of Toronto, and a staff physician at St. Michael's Hospital.
click here to watch the youtube video.
There are many causes of dizziness and vertigo. Two common causes are treatable with physiotherapy.
Cervicogenic dizziness is common after neck injuries. The injured upper cervical (neck) joints send abnormal signals to the balance centres of the brain and they are interpreted as dizziness in error. This can be helped with mobilisations of the stiff or sore joints.
BPPV (benign paroxysmal positional vertigo) is due to an inner ear problem. Patrice Guise is especially trained in the Dix Hallpike manoeuvre to treat the small crystals in the inner ear and shift them to a better position, alleviating the dizziness.
Phone Prohealth for a consultation on 03 218 9052
Patrice Guise who specialises with BPPV (Penign paroxysmal positional vertigo); has found an article in the Listener Magazine which details this condition which can cause intense dizziness. click here to read.
The results of these questions are meant to help you and your doctor understand if your back pain is more likely to be inflammatory. It is intended for people who have had back pain for 3 months or more.
This symptom checker is based on a checklist put together by doctors and other specialists in the management of inflammatory back pain.1
Only your doctor can diagnose and recommend appropriate management for your condition, and answering these questions cannot provide a diagnosis or replace your doctor’s medical opinion and care.
Have you seen this website?
It is a questionnaire that lets you check whether your back pain is due to an inflammatory arthritic condition. You might have heard the radio advertising by a patient with ankylosing spondylitis. It helps you decide whether you need to see a GP or a physio first.
The website is http://www.dontturnyourbackonit.co.nz/
Physiotherapy New Zealand (PNZ) have published an Ebook on 10 commonly asked sports physio questions click here to read or give us a call on
(03) 218 9052 if you have any questions of your own.
Maybe you have seen this florescent tape on the TV screen, or maybe you have encountered it on the sports field? This brightly coloured tape is becoming more and more common, almost a fashion. But what does it really do?
Characterized by its ability to stretch, kinesiology tape or k-tape, is quite different to your standard rigid brown sports tape.
Kinesiology tape is suggested to:
The stretching of the tape encourages increased contraction by pulling on the overlying connective tissue of muscles.
Mechanical receptors in the skin are stimulated by the stretch of K- tape, this provides information to the brain, encouraging co-ordination.
Certain applications of k-tape can cause convolutions, lifting the skin. This in turn provides small channels allowing faster flow of nutrients to decrease swelling surrounding injured tissue.
What does it not do?
Lately we have been using it at Prohealth. So if you feel like you need that extra boost in sport, or have had a recent injury and the swelling won’t go down why not give us a call on 03 218 9052.
Sam Van Rij has found a great online video to help share the concept of what is Chronic Pain.
If you are concerned about your mother, father, grandparents or older friends balance and safety coming into the cooler months. Have a look at the following link and follow the tips to help keep them active and mobile.
We regret to inform everyone that we were beaten by Stephenson Murray Physiotherapists in the cycling Challenge. Ruth and Kate put up a great fight but Alana stole the day (also an ex Prohealth staff member!). However the girls did win the best costume competition and we donated $200 to the charity.
A squat is one of the best exercises you can practice. It helps with lifting technique, standing up off chairs and also keeping those legs looking lean. Of course it would be one of the trickiest exercises to perfect. Below are 4 common mistakes, and how to fix them, people do when they try a squat.
You should feel the weight through your heels not through your toes. This also helps keep your knees from going over your toes. The best way is to practice with a chair behind you. So if you feel like you will lose your balance you’ll sit in the chair. Really make sure your gluteus muscles are working.
You want to keep your body up fairly straight but again this can make you feel like you will fall backwards. Just go as far as you feel comfortable and back up again. It will get easier the more you practice and the stronger you get.
When squatting, you want your knees to track in line with both your ankles and hips, You shouldn’t be knocking your knees together. You can correct this by watching yourself in a mirror or making sre that when you start to lose alignment you return to a standing position and don’t go any deeper.
This will depend on your technique but ultimately you are aiming to be able to squat low enough that your thighs are parallel to the ground. Keep practicing and eventually you should be able to get that low. Practice squats 3 sets of 5 once a day and build up from there as you feel comfortable. Eventually start holding small weight in either hand.
Early treatment for an injury is the most important part to a speedy recovery. One of the easiest things you can do is follow the acronym R.I.C.E.D.
Rest - avoid the aggravating activity for your injury. For example if you have a lower limb injury try and keep off it.
Ice - ice is important to keep swelling under control which can help healing times and decrease pain. Try and ice for 20mins every 4 hours for the first 48-72 hours.
Compression - As above the compression of an injury can help reduce swelling. You should be able to purchase a compression bandage form most physiotherapy practices or a pharmacy.
Elevation - elevating the injury above your heart can help decrease the blood flow to the area which again helps to keep swelling under control
Diagnosis- Last but possibly the most important is getting an accurate diagnosis. This can help you get the injury under control sooner by seeing the appropriate profession. Remember it is no longer necessary for a doctor to refer you to physiotherapy. If it is an accident you can fill out ACC forms at your physiotherapy practice.
Looking for a way to minimize your pain and maximize your function?
We will show you how, with our personalized assessment and joint management programme.
Osteoarthritis is a condition characterized by a degenerative process whereby there is gradual eroding of the surfaces of the joint with subsequent inflammation. This may occur following a specific injury or due to repetitive forces going through the joint beyond what it can withstand over a period of time.
In a normal joint, surfaces are smooth and there is cartilage between the bone ends which allows for efficient shock absorption.
When the joint is damaged or overloaded, particularly with excessive weight-bearing or twisting force, degeneration of the cartilage occurs which reduces the joint's shock absorption capacity. As the condition progresses there is eventual wearing down of the bone ends so that the surfaces are no longer smooth and may have small bony processes called osteophytes. This condition is known as osteoarthritis.
Arthritis of the knee usually occurs after the age of 50 years. It is more common in those patients who are overweight or have a past history of injury or trauma to the knee.
Patients with this condition usually experience symptoms that develop gradually over time. In patients with minor cases of knee arthritis, little or no symptoms may be present. As the condition progresses, there may be increasing knee pain with weight bearing activity and joint stiffness - particularly after rest and first thing in the morning. Swelling, decreased flexibility (i.e. an inability to fully straighten or bend the knee), severe joint pain, pain at night and grinding sensation during certain movements may also be experienced. Symptoms can sometimes fluctuate from month to month with patients reporting an increase in symptoms with colder weather. In more severe cases, muscle wasting (especially of the quadriceps), a visible deformity of the knee joint, and a limp may also be present.
A thorough subjective and objective examination from a physiotherapist may be sufficient to diagnose knee arthritis. An X-ray is usually required to confirm diagnosis. Sometimes an MRI may also be indicated.
Whilst little can be done to reverse the degenerative changes to the joints associated with this condition, patients can generally remain active by modifying their activities appropriately. The primary goal of treatment is to remain as active as possible without aggravating symptoms in order to maintain strength and mobility and to avoid deterioration. Treatment should be directed at improving range of movement, reducing swelling and pain, and restoring normal function.
Most minor to moderate cases of arthritis can be managed with an appropriate physiotherapy program so the patient can remain relatively symptom free and active. The success rate of this program is largely dictated by patient compliance. One of the key components is that patients rest from aggravating activity and balance their weight bearing activity with periods of rest (e.g. sitting or lying) to keep symptoms to a minimum. This prevents further damage and deterioration and allows the body to clear any swelling or inflammation. Continuing to participate in painful weight bearing activity is likely to lead to a poor outcome. It is important, however, to keep as active as possible by choosing activities that do not increase symptoms. Better activities for knee arthritis include swimming, hydrotherapy or bike riding.
It is very important that patients with this condition perform regular movement and strength exercises to prevent stiffness and weakness from developing and to ensure the knee is functioning correctly. Pain relief and anti-inflammatory medication may also assist in managing the symptoms associated with arthritis of any joints.
Physiotherapy treatment for patients with this condition is vital to hasten the healing process and ensure an optimal outcome. Treatment may comprise:
For more information and acknowledging go to www.physioadvisor.com.au/knee/OA