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Ankle Sprains INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Ankle Sprains A sprained ankle is one of the most common sporting injuries, often recurring regularly if not treated and rehabilitated correctly. In most cases the foot is rolled inwards, resulting in stretching or tearing of the ligaments on the outside of the ankle. Occasionally, there is associated muscle, bone or cartilage damage involved too. Stepping or running onto an unstable surface or landing unbalanced can cause your ankle to ‘roll’ and sprain your ankle. Pain, swelling and bruising may follow. Depending on the severity of your sprain, you may have trouble standing on your foot or walking. In these cases, a walking boot, crutches or strapping might be advisable. HOW LONG DOES IT TAKE FOR AN ANKLE SPRAIN TO HEAL? This can vary greatly depending on the grade of your ankle sprain. Grade 1 will most likely heal within 2 to 3 weeks, although it can take up to 6 weeks for full scar tissue maturation. Untreated mild ankle sprains quite often result in joint stiffness, ligament laxity, muscle weakness or reduced proprioception (balance and joint awareness). This can lead to compensations in other parts of the body, which can lead to other injuries at a later time. Grade 2 sprains have more severe ligament stretch and need 4 to 6 weeks recovery time. Grade 3 ligament injuries are when the ligament is completely ruptured. The rehabilitation of a Grade 3 ankle sprain normally takes 6 to 12 weeks but is quite variable depending on your specific injury. TREATMENT OF ANKLE SPRAINS Depending on the grade or severity of your injury, treatment will be tailored to your individual needs. "A sprained ankle can increase your risk of re-injury as much as 40-70%, but the correct post-injury rehabilitation exercises significantly decrease the risk." Pain relief, regaining full range of motion, strengthening of calf and ankle muscles, restoring proprioception, normalising gait patterns and returning to sports are goals that will be addressed to get you the best rehabilitation and get you back to doing what you love. DRY NEEDLING ANKLE SPRAIN Dry needling is often a technique that is not commonly used with an ankle sprain, but it can have significant benefits. The peroneal group is a muscle group on the outside of your lower leg, which plays an important role in the stability of your foot and ankle. We’ve seen chronic ankle instability and pain due to the overactivity and trigger points in this muscle group. It is important that this is addressed and dry needling can be an effective way to treat this. To learn more about dry needling, click here . In the video bellow, Kenny from Physio K runs you through a stability exercise program for your ankle and your foot. These are particularly handy after you sprained (or rolled) your ankle or if you have ankle instability. You really should master these ones after an ankle sprain, otherwise you could have an instability for a long time. This exercise program will start off easy and will progress to more difficult exercises. Please always check with your physio to know which exercises will be helpful for you. These videos are here as a guide and will contribute to your rehab, in addition to some specific manual treatment. Sometimes you'll need a different approach, so always contact your health practitioner to get the best recommendation for you. Watch the video about ankle and foot stability exercises 1. Standing on one foot That's a very easy exercise. You can do that anytime: when you wait for traffic lights or when you're cooking, just stand on one foot. You can make it a little bit harder if you close your eyes. Doing that will eliminate a part of your balance system, so that will be a little bit harder. Try to do that for a minute or longer, if possible. 2. Standing single leg with movement Bending through your knee, up and down while standing on 1 leg is a very good progression from the first exercise. Next, moving the free leg in different directions can be used to challenge your balance system. Try to do this for a minute each time. 3. Lunges steps (forward and sideways) Take big steps forward and then sideways: lunges. Keep your bodyweight on top of the front foot and try to keep your balance for 3 seconds before switching to the other leg. Try to do 10 repetitions each side, 3 sets. 4. Jumping lunges Big jumps forward and sideways. This is very similar to the previous exercise, only now it requires jumps instead of steps. Start with jumping from 1 leg to the other, then switch to continuously jumping with the same leg. Try to make your foot and leg tired to improve your balance and your stability in your ankle. These exercises are paramount to increase the stability of your foot and ankle. Really try to do them as much as you can, you should do them at least for a few weeks to a few months.

Lower Back Pain INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Lower Back Pain CAUSES OF LOWER BACK PAIN A lot has been said about low back pain already and it is, together with neck problems, the most common problem or issue we see at Physio K. The low back is a complex structure consisting of vertebrae, intervertebral joints, ligaments, muscles, nerves and discs. Most people with low back pain will have an issue with a few different structures together (e.g. tight muscle and a joint not moving well, or a disc issue with a muscle spasm). In younger people, it is more common to have a joint that’s ‘stuck’ (meaning, not moving anymore) and muscle or fascia tightness. More progressed back issues will involve the discs and sometimes some nerve irritation as well. Check the link to know more about disc issues in the lower back or sciatica. "Physiotherapy can help with movement related issues in the low back. It can help reduce your pain and get you back to normal mobility. " LOWER BACK PAIN TREATMENT Early intervention will significantly reduce the length of treatment necessary to relieve your symptoms. If your problem is chronic: don’t worry, physiotherapy can still help. You will just require longer and different treatment. In most cases, you do not need surgery! A combination of manual therapy, exercise prescription, dry needling and or visceral manipulation can ease your back pain and can get you back to your normal activities. Watch a series of exercises made for lower back pain: Please always check with your physio to know which exercises will be helpful for you. These videos are here as a guide and will contribute to your rehab, in addition to some specific manual treatment. Sometimes you'll need a different approach, so always contact your health practitioner to get the best recommendation for you. Lower back exercises In the above video, Kenny from Physio K is showing an exercise program for people with lower back pain, tailored for people who have disc issues or sciatic nerve problems. Numbness in the bum or further down the leg or the feeling of pins and needles could be an indication of this problem. 1. Cat cow exercise. On your hands and knees, in all four position, making sure that your hips are above your knees and your hands are underneath your shoulders. Try to tilt your pelvis forward and backwards. We're going to focus on the lower back, imagining tucking a tail in between your legs and then putting your tail up in the air. The curved up position is a bit like how a cat is rounding its back and the opposite, curved down position, is similar to the position of a cow. Make sure you stay mid range, don’t push all the way up or down if you have disc issues or sciatic nerve irritation. Do this for about a minute: 20 to 30 times and if possible multiple times a day. 2. McKenzie extension exercise Laying on your tummy on a mat on the floor and putting your elbows underneath your shoulders (sphinx pose). Try to extend your lower back and look up with your head. You'll have a little bit of compression in the lower back which is great for your disc and you can also feel a little bit of stretch in the front so that's why you have to look up to have the maximum amount of stretch in the front. Stay in that position for 20 - 25 seconds and go down again. Do that four to five times in a row. If this is too easy for you then you can go to the next step, which is trying to extend your elbows. Put your hands underneath your shoulders, extend your elbows totally and try to relax in your back and look up. 3. Stretch of the Piriformis Laying on your back on a mat, pull up one leg and grab your knee with one hand and grab your heel with your other hand. The purpose is to try and pull your knee towards your opposite shoulder and make sure you leave your head relaxed on the table. You should feel a deep stretch under your glutes. The piriformis is a muscle that's laying in the pelvis, underneath your glutes. That's a very important muscle for your nerve health. If you have any kind of nerve issues make sure you do that stretch. Hold this position for 20 to 25 seconds, relax, do that four or five times in a row. Make sure you have a straight angle in your knee which is 90 degrees and pull across 4. Nerve glider Laying on your back on a mat with your knees bent and feet flat on the floor. If the problem is on the right side, then you'll do the exercise with your right leg. Put your right knee on top of your left knee and then, in this position, relax your foot and try to extend your right knee up and down. Don't hold, don't try to stretch, we're trying to get a glide in the nerve. This is a good stand alone exercise, or could be used as a warm up. The next step is the same thing but at the same time, pull your toes towards your nose while you extend the knee and then go down again, leaving your knee on top of the other one. Try to do 20 to 30 repetitions each, a few times per day. Lower back mobility exercises In the above video, Anthony from Physio K runs you through a couple of exercises to improve your lower back pain. 1. Lumbar rocking Laying on your back, preferably on a mat, you're going to gently bring your knees up towards your chest, wrapping your hands around and grabbing onto the front of your knees. Now gently pulling those up closer towards your chest and letting them back out again. When you're doing this exercise, it's important to remember to relax your chest, relax your core and relax your legs. The only thing that should be doing the movement is your arms. Do this for about two minutes and three times a day. 2. Lumbar rotations Laying on your back, you're just going to rock your knees gently from side to side, keeping your shoulders firmly pressed against the ground as you do so. It's important to remember with these ones to do them for two minutes and three times a day. 3. Cobra into child's pose stretch You start off on your hands and knees and start by rocking your hips down towards the floor, holding for about five to ten seconds and then coming back up again and going down into child's pose, holding for 30 seconds. We recommend repeating these three times for each one of these exercises and we're looking at doing them three times a day. Lower back exercises | Progression In the above video, Anthony from Physio K runs you through a couple of lower back exercises that are really good if you're having pain or stiffness in that area. They are a progression of the previous exercise video, which you can find here 1. The crucifix Laying down on a mat on the floor, you're going to start off with both of your hands out towards your side, and straighten your left leg to start off with. Bring your right one straight across, and then rock back doing the same thing the other way, straightening that outside leg and going straight over the other side. Try to do this one about 10 times each side. 2. Glute bridge Laying on your back on a mat on the floor, you're going to have both of your knees bent; roughly your feet are going to be placed about shoulder width apart and then you're going to push down through your heels lifting your hips up off the ground making one straight line from your knees all the way through to your shoulders, and then coming back down again. If this exercise is too easy for you to start off with, you can do it single leg, so you're going to go up with both of your legs, straighten out your left one and hold straight up and slowly bring your hips back down again. If that again is too easy for you, we're going to have you hold 1 leg up pushing down through the heels again, lifting your hips straight up, remembering to make a straight line from your knees all the way through to your shoulders the entire time. For this exercise, we generally recommend about three sets of ten, as it is a really good strengthening exercise for the glutes, but also a really good lower back mobilisation exercise. 3. Dead bug Laying on a mat on the floor, you’ll start off with both of your knees bent up about 90 degrees, and raise both of your hands straight up pointing directly towards the roof. As you do this exercise, you're going to lower one hand and the opposite leg at the same time and then coming back up towards the top, interchanging them, so it's important to remember whilst you're doing this exercise: you always want to have your legs at a 90 degree angle or a perpendicular angle with the body 4. The bird dog On your hands and knees, you're going to raise your right hand with your left leg at the same time. Now when you're doing this, it's important to remain stable through the hips and through the core, and try to avoid any rotational movement. Try to maintain a straight line straight through the back and pelvis. For both of these last exercises, we're going to have you do them for about three sets of 10 reps.

Posture And Alignment Problems INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Posture And Alignment Problems "PERFECT POSTURE DOES NOT EXIST" Let’s start with giving a bit of context around a common misbelief: ‘we should all sit / stand in a certain way’. Everyone is shaped slightly differently due to genetic or anatomic variations. Different forces to our bodies due to sports, hobbies, or jobs that require specific movements or positions that are advantageous to that task will contribute to differences in our individual alignments. This is normal and no one has ‘perfect alignment’ or posture because it doesn’t exist! It is impossible to objectively measure ‘perfect’ posture because there is a lot of normal variation among different individuals. "Posture is the current position in which someone holds their body when standing or sitting" If you don't move for a while, the nervous system will eventually remind you (through some discomfort) that you need to change positions or get moving. Biomechanically speaking, you will probably be able to tolerate certain positions for longer, as the sustained load to specific tissues of the body will be greater in some postures and less in others. But, some tissues may be loaded more in what you might think of as "poor" posture while others may be loaded more in what you think of as "good" posture. Listening to your body and spending more time moving around and switching positions rather than staying in one position for long periods is key to a healthy movement system. Even slight changes make a big difference! Desk neck or tech neck: These terms describe a position where the chin is forward and the upper back is hunched over at a desk, working at a computer. This posture can still occur whether sitting or standing, although it is more common in sitting. This position in itself isn't bad, but sustaining the posture for long periods (such as working at a desk for 9 hours) may load parts of the neck in a way that become irritated as the day goes on. Once the position is changed such as a lunch break or the end of the day, the discomfort usually goes away. However, postures that are repeatedly sustained, say working at a desk for 9 hours a day for 6 months, can actually cause changes in the function of the muscles of the neck. Muscles that are chronically held in a shortened position will become tight and progressively weak, and muscles that are chronically lengthened can also become weak. Slumped positions: Most people will have the slumped sitting or standing position in mind when thinking of ‘bad posture’: Slouched through the lower back, a curved upper back and a forward head posture to try to see what’s ahead of us. To get into a better sitting position, we should start with the base of the spine, which is the pelvis. An anterior tilt of the pelvis will help a lot with correcting everything atop of it. At Physio K, we can teach you how small changes make a big difference! Activity assessment and activity modification Activity assessment and activity modification play crucial roles in helping individuals with pain related to poor posture. Activity assessment involves evaluating a person's daily activities, movement patterns, and postural habits to identify any factors that contribute to their pain. It allows healthcare professionals to pinpoint specific activities or positions that exacerbate the pain and determine the underlying postural imbalances. Based on this assessment, activity modification aims to implement targeted strategies to alleviate pain and improve posture. This may involve teaching proper body mechanics, recommending ergonomic adjustments, suggesting postural exercises, or providing guidance on lifestyle changes. By addressing the root causes of pain and encouraging healthier postural habits, activity assessment and modification can effectively relieve discomfort, enhance overall posture, and promote long-term pain management. In the video below, Anthony from Physio K runs you through a thoracic strengthening program, which is really good for improving your posture. Please always check with your physio to know which exercises will be helpful for you. These videos are here as a guide and will contribute to your rehab, in addition to some specific manual treatment. Sometimes you'll need a different approach, so always contact your health practitioner to get the best recommendation for you. Watch the video about posture correction exercises . 1. Straight arm pull backs For this exercise you'll need to stand up and hold a theraband in either hand and have it attached to something in front of you; ideally a doorknob is really good for this. With both of your elbows extended, keeping them nice and straight. You're going to pull your arms just behind your hips and then slowly come back to the starting position. For this exercise, we recommend that you perform 10 reps and you repeat that for 3 sets. It's also important to make sure that you're squeezing your shoulder blades together really tight, imagining that you're gripping a pencil between them. 2. Vertical row This exercise will be in a similar position, having a theraband attached to a doorknob or something in front of you. You're just going to have your elbows bent and then pull straight back. As you're doing this, remember to squeeze your shoulder blades together nice and tight as if you were gripping a pencil. For this exercise we're looking at repeating 10 times and doing three sets of that. 3. Band pull-aparts Standing up, holding a theraband in your hands, you're going to keep them roughly shoulder width apart and you're going to keep your elbows fully extended. As you do this, you're going to pull them all the way apart, squeezing your shoulder blades together nicely as you do that. For this one, we're looking at performing 10 repetitions and you're going to do three sets. These exercises are great for mid-back strengthening, if you have any other questions please feel free to contact us or come into the clinic for a visit.

Disc Bulges, Herniated Discs And Sciatica INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Disc Bulges, Herniated Discs And Sciatica A spinal disc is the natural shock absorber and also allows movement of the spine. A bulging disc is actually a very common condition in our spine. It is natural wear and tear, the older we become, the more discs can bulge. DIFFERENCE BULGING DISC AND HERNIATED DISC The spinal disc consists of 2 parts: the inner nucleus: is a jelly-like structure, a bit comparable with the liquid part inside a chocolate cake. The outer annulus fibrosus: the more dense part of the cartilage. When a disc is moving out as a whole, it’s called a disc bulge. When the outer ring (annulus) is damaged and the inner nucleus is escaping from within the disc, it’s called a herniated disc. CAUSES Spinal degeneration (wear and tear) Repetitive trauma such as shocks from work or sports, or poor posture can lead to degeneration of the discs. An acute injury with heavy lifting or in an accident (although most disc problems due to an acute injury already had some kind of degeneration) Initial bulging or herniation might be symptom free. A bit more chronic condition will usually give a broad ache in the area, often accompanied with muscle tightness. When the disc is heading towards the nerve root (beginning of the nerve), it can cause inflammation of that nerve. Sciatica is a condition where the nerve gets irritated and refers into the leg. The further down the leg you feel the sensations, the more the nerve will be irritated. Early stage nerve irritation will only give different sensations (numbness, pins and needles), more inflammation or nerve compression can result in loss of strength of the limb. DISC BULGE TREATMENT SCIATICA TREATMENT "At Physio K, we will determine the best course of treatment for you. It is important to know exactly what you have, before moving on to a solution." We will provide a thorough assessment to determine what specifically is causing your problems. Treatment is predominantly determined by the stage of your healing as more chronic pains will require longer and different treatment than more acute ones. We are very experienced in the treatment of all kinds of low back pain and neck pain and will provide you with the best outcome in order to get you moving well again. HOW CAN DRY NEEDLING HELP WITH NERVE PAIN /SCIATICA? When certain muscles are tight or overactive, they can cause pressure on the spine and therefore directly or indirectly cause irritation of the nerve root (which is the beginning of the nerve when it's exiting the spine). Sometimes these muscles can be overactive or underactive, and via dry needling, we can normalize the tone. Underactive muscles can be stimulated and overactive muscles will get released. As a result, the irritation around your nerve should disappear and therefore, your symptoms as well! To learn more about dry needling, click here . In the bellow video, Kenny from Physio K is showing an exercise program for people with lower back pain, tailored for people who have disc issues or sciatic nerve problems. Numbness in the bum or further down the leg or the feeling of pins and needles could be an indication of this problem. Please always check with your physio to know which exercises will be helpful for you. These videos are here as a guide and will contribute to your rehab, in addition to some specific manual treatment. Sometimes you'll need a different approach, so always contact your health practitioner to get the best recommendation for you. Watch the video with lower back pain exercises for people with disc problems or sciatic nerve issues. 1. Cat cow exercise. On your hands and knees, in all four position, making sure that your hips are above your knees and your hands are underneath your shoulders. Try to tilt your pelvis forward and backwards. We're going to focus on the lower back, imagining tucking a tail in between your legs and then putting your tail up in the air. The curved up position is a bit like how a cat is rounding its back and the opposite, curved down position, is similar to the position of a cow. Make sure you stay mid range, don’t push all the way up or down if you have disc issues or sciatic nerve irritation. Do this for about a minute: 20 to 30 times and if possible multiple times a day. 2. McKenzie extension exercise Laying on your tummy on a mat on the floor and putting your elbows underneath your shoulders (sphinx pose). Try to extend your lower back and look up with your head. You'll have a little bit of compression in the lower back which is great for your disc and you can also feel a little bit of stretch in the front so that's why you have to look up to have the maximum amount of stretch in the front. Stay in that position for 20 - 25 seconds and go down again. Do that four to five times in a row. If this is too easy for you then you can go to the next step, which is trying to extend your elbows. Put your hands underneath your shoulders, extend your elbows totally and try to relax in your back and look up. 3. Stretch of the Piriformis Laying on your back on a mat, pull up one leg and grab your knee with one hand and grab your heel with your other hand. The purpose is to try and pull your knee towards your opposite shoulder and make sure you leave your head relaxed on the table. You should feel a deep stretch under your glutes. The piriformis is a muscle that's laying in the pelvis, underneath your glutes. That's a very important muscle for your nerve health. If you have any kind of nerve issues make sure you do that stretch. Hold this position for 20 to 25 seconds, relax, do that four or five times in a row. Make sure you have a straight angle in your knee which is 90 degrees and pull across 4. Nerve glider Laying on your back on a mat with your knees bent and feet flat on the floor. If the problem is on the right side, then you'll do the exercise with your right leg. Put your right knee on top of your left knee and then, in this position, relax your foot and try to extend your right knee up and down. Don't hold, don't try to stretch, we're trying to get a glide in the nerve. This is a good stand alone exercise, or could be used as a warm up. The next step is the same thing but at the same time, pull your toes towards your nose while you extend the knee and then go down again, leaving your knee on top of the other one. Try to do 20 to 30 repetitions each, a few times per day.

Maniscus Injuries Or Meniscus Tear INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Maniscus Injuries Or Meniscus Tear Meniscal injuries are extremely common. They can occur from any activity where an individual performs a rotary movement, especially when putting full body weight onto the knee. Meniscus lesions account for approximately 15% of all sports injuries. Before we explore the possible causes, treatments and preventative methods for meniscal injuries, it is important to understand the anatomy of the meniscus. The menisci are 2 C-shaped pieces of rubbery cartilage that act as a cushion within the knee. They prevent direct contact between the femur (thigh bone) and the tibia (shinbone). The menisci act as a shock absorber within the knee complex. Meniscus injuries can be from a direct incident (traumatic) or may happen slowly over time (degenerative) . Traumatic meniscal lesions or tears are often caused by the person describing twisting on a semi-flexed limb through a weight bearing knee. Degenerative injuries occur without trauma, are usually seen in elderly people but can occur at any age, and are more common in men! Clinical Presentation So how do physiotherapists assess to see if there is meniscal damage? There are many conservative assessments that can be done in the clinic to assess the likelihood of a meniscal lesion. However, all injuries are different and sometimes it is necessary to have an MRI of the knee to determine whether or not a meniscal lesion of the knee has occurred. On initial assessment your physiotherapist will ask you to relay the events that led to you presenting to the clinic. This will determine the possibility of a meniscal injury and also what type - traumatic or degenerative. Locking of the knee is a very common symptom of a traumatic lesion. Clicking is also a common symptom. With a degenerative lesion, it is more common to see a decrease in tolerance of fully weight bearing on the knee. Activities like walking and squatting become painful. Your physio will then assess your range of movement as well as performing a series of specific clinical movement tests to assess further. Based on your ability and physios findings, together you will set goals and come up with a rehabilitation program that suits you. Types of meniscus lesions Types of tears are split into 3 groups. Have a read of the table below to see how we classify meniscus lesions. The exact type of lesion you have can only be determined through medical imaging. This may guide your rehabilitation and allow for a more accurate prediction of the timeframe that you will require physiotherapy intervention for. Treatment Treatment for meniscal lesions depends on the severity of the lesion, the age of the individual, the location of the tear, the chronicity of the lesion and the level of pain an individual is in. In some cases, surgical repair, such as a full or partial meniscectomy may be necessary. This is only done as a last resort and most surgeons will advise you to try with physiotherapy first. In most cases, it is favourable to stick with a conservative approach and stick with a personalised rehabilitation program. Whichever route you will be required to take, all acute management should begin the same, with “PEACE & LOVE” . This elevated protocol takes the place of the “RICE” protocol by ensuring the best start to your recovery process. Conservative management will consist of: ● Soft tissue work by your physiotherapist ● Quad and hamstring strengthening ● Flexibility / range of motion exercises ● Balance exercises ● Joint mobilisations If your Doctor recommends surgical repair then the return to sports can take longer. You will be required to follow an intensive rehabilitation program and will have to meet certain tests set out by your physio and surgeon. Meniscal injuries are extremely common. This means that any treatment you receive will be based on the best and most up to date current available evidence. Here at Physio K we are committed to providing you with the best service and getting the best results. Book in with us online today!

All your questions answered, such as: what can be treated with physiotherapy. If you can't find the answer you're looking for, contact us for a chat! How quickly should I get an appointment? Early intervention is always better than waiting until it’s worse. Early treatment will assist in recovery times as the right care and preventative measures can be put in place. If you hear some noise in your car while driving, you won’t wait until your car breaks down to visit the mechanic either (well, at least, you shouldn’t). If you ignore an injury, it is possible for it to become chronic. Chronic pain is harder to treat and will take longer to heal, so it is important to get treatment sooner rather than later. We will do our utmost best to give you an appointment as soon as possible! What can be treated with physiotherapy? All problems related to the movement system can be treated with physiotherapy, such as: Neck pain Headaches Dizziness and vertigo Jaw pain Mid back pain Low back pain Joint issues Sciatica and nerve irritations Posture and alignment problems Muscle and tendon problems Sports injuries or recurring pain when competing Shoulder, elbow and wrist pain Hip, knee and foot pain And much more How long does the session take? Treatments usually take about 30 minutes. Do you accept health insurance and Medicare plans? Yes, our clinic has a hicaps machine for on the spot private healthcare rebates. If you would have an EPC plan from your GP (Enhanced Primary Care Plan), you could get up to 5 sessions per calendar year to get a Medicare rebate. How many treatments will I need? This will vary greatly depending on several factors: the cause and severity of the issue, how long have you had the symptoms, your age, fitness level and lifestyle and how good you are with following the treatment plan. We will give you an estimation based on all these factors and will re-evaluate at every session to see where you are in the progress. Do I need a referral from a doctor (GP or specialist)? No, you don’t need a referral. However, if you would have one, please bring it with you. A specific GP referral (EPC = Enhanced Primary Care Plan), can give you a rebate for up to 5 sessions per calendar year. Will I get treatment in my first consultation? Yes, after some questions and an assessment, you will get treatment straight away. For greater detail on what to expect during your first session, please read “what to expect” Will I get exercises to do at home? Most likely, you’ll get some exercises to do in between visits to ensure recovery is optimized. We will show you and sometimes email you the specific ones tailored for your recovery.

Achilles Tendonitis INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Achilles Tendonitis WHAT’S IN A NAME Tendonitis - tendinitis - tendonosis The suffix ‘itis’ means inflammation; therefore, tendonitis literally means inflammation of the tendon. At some point, people started to use tendinitis as well, which is exactly the same, only with a different spelling. With tendonitis or tendinitis, the tendon is overloaded due to an acute injury causing pain and swelling from tears in the injured tissue. TENDONOSIS Sometimes also referred to as tendinosis - occurs from failed healing or repetitive trauma to a tendon. This microtrauma leads to a loss of collagen continuity with micro tears in the tendon. As a result, there is a loss of strength and further injury will happen when continuing to (over)use the tissue. However, inflammation is generally NOT present with tendonosis (or tendinosis), whatever writing you prefer. In rare cases, chronic degeneration with or without pain may result in a rupture of the tendon. CAUSES "Active people and athletes are at a higher risk for developing disorders of the achilles tendon." A sudden increase in training (too much too soon) is a classic example where individuals will put too much stress on their ankles and feet. Foot position also has an impact on this tendon, such as people with a flat foot or overpronation. Due to the greater demands placed on the tendon when walking and running, there is a higher chance of getting tendonitis or tendonosis. SYMPTOMS The most common symptoms are an achy pain, stiffness or soreness along the tendon or just below the calf muscle. Often the pain is worse in the morning or after periods of rest and then improves with movement but later worsens with increased activity. TREATMENT "Tendonitis or tendinitis, where inflammation is present is best treated with the simple RICE principle (rest, ice, compression and elevation) to reduce the inflammation and to allow healing." Physiotherapy is very helpful at this stage as well; with specific hands-on treatment and guided exercises. The tendonitis should heal in about 6 weeks and can also benefit from anti-inflammatory medicine and sometimes with a cortisone injection. With Tendonosis, (no inflammation present at this stage) anti-inflammatory medication and cortisone injections are not appropriate, because they inhibit collagen repair. Tendonosis healing time is normally between 3 and 6 months once it becomes chronic. Studies show that it takes up to 100 days to rebuild collagen. The primary treatment plan for tendonosis is to break the injury cycle and to reduce the stress on the tendon with relative rest (or altered physical activity), proper ergonomics/biomechanics and physiotherapy. Our physiotherapist will first determine what has caused the condition to arise, as mentioned ‘too much too soon’ is typical of tendinosis, so the first step is adjusting your training load if you're an athlete or your employment load. We can set manageable loads of work through your week with modifications to your tasks that will provide the tendon with relative rest. Upon settling the episode of pain in the tendon we will gradually build the tolerance within the tendon using specific exercises to strengthen the tendon whilst not triggering a relapse in the condition. DOES DRY NEEDLING HELP WITH ACHILLES TENDONITIS? It sure can. As mentioned before, there is too much stress on the tendon due to various reasons. The muscle can be too tight and cause the tendon to get thicker or inflame. Releasing the muscle will reduce the pulling on the Achilles tendon and therefore reduce the pain or inflammation. Dry needling is a great way to release muscle tightness fast and effectively. To learn more about dry needling, click here .

Are you seeking an expert physiotherapist in Bondi Junction? Physio K ensures lasting relief and improved well-being. Book your appointment today! Going beyond your symptoms with physiotherapy that is driven by results. BOOK AN APPOINTMENT Physiotherapist Bondi Junction OUR PHYSIO TREATMENTS PROCESS When you visit Physio K at our clinic in Bondi Junction, you are in safe hands. Our depth of expertise is matched by our ability to understand your pain. We take the time to assess your unique situation so that we can first get to the root cause of the pain and then tailor the treatment to suit your needs FIND THE PROBLEM We deep dive into the diagnosis of the problem and apply our anatomical knowledge, and clinical reasoning and experience to get to the root cause of the pain. TREAT THE CAUSE We treat the cause, not the symptom. Our thorough approach aims to set you on the path to recovery. We provide ongoing support plans to ensure you stay on track with your recovery. INNOVATIVE TECHNIQUES We are highly skilled and experienced practitioners and use innovative techniques such as dry needling alongside traditional hands-on manual therapy. OUR SERVICES QUALITY TREATMENT At Physio K, we have a simple but fundamental philosophy; to provide you with the very best of care. The aim is to give you elite level treatment in a professional and welcoming environment. We tailor all treatments to your individual needs and pride ourselves on a high level of care, a wealth of knowledge and quality results without overtreatment. Read More SPORTS AND REMEDIAL MASSAGE Sports and remedial massage: Massage and fascia techniques are often used to release tight muscles and free up areas of the musculoskeletal system. When these are used in combination with other techniques in the movement system, they will almost always give better results than only massage. MANUAL THERAPY The therapists at Physio K will use their extensive knowledge and expertise in the musculoskeletal system to get you pain free again. A combination of hands-on treatment with specific exercises will be used to get you back to the things you love. Read More HOLISTIC TREATMENT At Physio K, symptoms are never seen as isolated issues, but as a part of a dysfunction in a physiological chain. We believe in holistic physiotherapy and will identify and address the underlying cause of your pain rather than just treating the symptoms. Other aspects in health, such as diet , exercise, stress and habits will play a role and should be addressed in the treatment process. DRY NEEDLING The management team at Physio K is teaching at GEMt (global education of manual therapists), where the skill of dry needling is taught to manual therapists across the globe. Read More POST-OPERATIVE REHABILITATION TREATMENT Post operative rehabilitation treatment: To regain your strength, flexibility and functional fitness after an orthopaedic surgery, it will be essential to get specific physiotherapy treatment. To ensure optimal recovery and to avoid compensation patterns in the future, a tailored treatment plan will be offered to you. At Physio K, we are experienced in post operative rehabilitation to get you back to what you love. Did you know... Using our HICAPS system, we can swipe your health fund card at the time of your appointment. This means you only have to pay the gap and won't have to make any further claims to your health fund. Contact We’re here for you when you need us! Book in online, call us to schedule an appointment, or send us an email and we’ll get back to you as soon as possible. Address: Suite 801 / 3 Waverley St, Bondi Junction NSW 2022 Email: info@physiok.co m.au Phone: 02 7902 1408

Experience our effective post-operative rehabilitation in Bondi Junction. Book your appointment online today to alleviate pain for improved healing. Post-operative rehabilitation plays a crucial role in facilitating recovery following surgical procedures. The goal is to enhance recovery outcomes, regain strength and range of motion, restore physical function, and facilitate a safe return to daily activities and optimal function. Post-Surgery Rehabilitation In The Bondi Junction Suburbs To recover strength, flexibility, and functional fitness following orthopaedic surgeries, a specialised physiotherapy treatment is crucial. A personalised treatment plan will be provided to promote optimal recovery and prevent future compensation issues. What Is Post-Surgery Rehabilitation? Post-surgery rehabilitation is a specialised form of physiotherapy aimed at aiding recovery and restoring function after surgical procedures. It focuses on pain management, improving mobility, and enhancing the overall quality of life for patients post-operation. This rehabilitation typically involves tailored treatment plans that may include exercises, manual therapy, and therapeutic modalities specific to the type of surgery and individual patient needs. Post Operative Rehabilitation Bondi Junction BOOK YOUR INITIAL SESSION HERE Why Post-Operative Rehabilitation Is Important? The post-operative rehabilitation process is crucial for several reasons: Optimising Recovery: It helps patients recover faster by promoting healing and reducing complications associated with surgery. Restoring Functionality: Rehabilitation programmes focus on restoring mobility, strength, and flexibility that may be lost or impaired due to surgery. Preventing Complications: It reduces the risk of post-surgical complications such as muscle atrophy, joint stiffness, and blood clots through targeted exercises and therapies. Improving Quality of Life: To enhance physical function and reduce pain, rehabilitation improves the overall quality of life for patients post-surgery. Facilitating Return to Normal Activities: It prepares patients to safely resume daily activities, work, and hobbies, promoting independence and confidence. Addressing Specific Needs: Tailored rehabilitation plans address the unique needs of each patient based on their surgery type, health condition, and recovery goals. These points underscore the importance of post-operative rehabilitation in ensuring a comprehensive healing process and long-term well-being for surgical patients. Post-Operative Physiotherapies That We Offer We offer a comprehensive range of post-operative physiotherapies tailored to specific surgical procedures: Neck and Back Physio: Designed for patients recovering from surgeries such as laminectomy, discectomy, spinal fusion, or scoliosis surgery, focusing on pain management, mobility restoration, and strengthening exercises for the spine Shoulder Physio: Targeted rehabilitation following procedures like rotator cuff surgery, shoulder reconstructions, SLAP tear repairs, and frozen shoulder surgery. Therapy aims to improve the range of motion, strength, and shoulder joint function. Elbow Physio: Includes treatments post-tennis elbow or golfer's elbow release, fractures, or immobilisation, focusing on restoring elbow function through exercises and manual therapy. Hand and Wrist Physio: Tailored for patients recovering from surgeries such as carpal tunnel release, tendon repairs, or fractures, with emphasis on restoring hand and wrist mobility, strength, and fine motor skills. Hip Physio: Rehabilitation following arthroscopy, total or partial hip replacement (THP/PHR), labral tear surgery, or hip fracture repair, focusing on gait training, hip strength, and mobility exercises. Knee Physio: Includes treatments post-meniscectomy, total or partial knee replacements, ligament surgeries (ACL, MCL, LCL, PCL), arthroscopy, fractures, or immobilisation, aiming to restore knee range of motion, strength, and stability. Ankle and Foot Physio: Rehabilitation following surgeries like arthroscopy, ligament and tendon repairs, sports injury surgery, or plantar fasciitis release. Therapy focuses on restoring ankle and foot function, stability, and mobility. Muscle Strength and Tendon Repairs: Tailored rehabilitation programs post-surgical repairs of muscles and tendons, focusing on gradual strengthening, flexibility, and functional restoration specific to the affected area. These specialised physiotherapies are essential in promoting optimal recovery, reducing post-operative complications, and restoring patients' functional abilities following orthopaedic and sports surgeries. What To Expect In A Post-Operative Rehabilitation In a post-operative rehabilitation at Physio K, patients can expect the following: Explanation of Precautions and Exercises: Our physiotherapists will discuss the specific precautions and limitations associated with your surgery. They will prescribe targeted exercises tailored to your surgical procedure and individual needs. Progress Monitoring and Guidance: Our team will closely monitor your progress throughout the recovery process. They will provide ongoing guidance and support to ensure that you are achieving milestones and recovering effectively. Individualised Treatment Approach: You will receive a personalised rehab program designed to address your unique recovery goals. Contact Our Physiotherapists For An Appointment Feel free to contact our physiotherapist to schedule an appointment or inquire about your rehabilitation or treatment plan. We are here to address any questions or concerns you may have regarding your recovery journey.

Osteoarthritis INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Osteoarthritis How can physiotherapy help with osteoarthritis? Osteoarthritis is a chronic condition that affects the moving joints in the body, such as the cartilage, the subchondral bone and the surrounding soft tissues. It mostly affects the weight bearing joints, e.g.: spine, knees, hips or ankles. Osteoarthritis is not always degenerative and it doesn’t always get worse over time. Rest, which was often prescribed in the past, is most likely not what you need as the reduction of muscle mass around the joint and associated decrease in range of motion can contribute to your problem. According to the latest research and the Australian physiotherapy association website, exercise and physical activity are essential with osteoarthritis and surgery should definitely not be the first treatment choice for patients with osteoarthritis and should only be considered after high value non-surgical care, including exercise therapy, education and weight control. Physiotherapy for the treatment of osteoarthritis varies from patient to patient. Manual therapy to increase the joint range of motion and reduce pain can, in many cases, be beneficial. Can dry needling help with arthritis? Usually, we use Dry Needling to have an effect on the muscle tone, which indirectly can have an effect on the pressure on a joint and therefore can help with osteoarthritis. On the other hand, studies have shown that dry needling can also cause specific physiological responses that increase blood levels of beta-endorphins, which produces a pain-relieving effect. This can help patients reduce their reliance on analgesic or anti-inflammatory medications. Trigger Point Dry Needling therapy has also been shown to activate the hypothalamus and deactivate the limbic system in the brain, both of which can alter our perception of pain.

Sports Injuries INJURIES AND CONDITIONS WE CAN TREAT At Physio K , all problems of the movement system can be treated. Here are some of the most common injuries or conditions we are qualified to treat: Achilles Tendonitis Ankle Sprains Back Pain Bursitis Disc Bulges, Herniated Discs And Sciatica Dizziness Or Vertigo Elbow Pain Hamstring Injuries Headaches Jaw Problems Or TMJ Issues Lower Back Pain Meniscus Injury Neck Pain Osteoarthritis Plantar Fasciitis Post Operative Rehabilitation Posture And Alignment Problems Shoulder Pain Sports Injuries Sprains, Strains And Tears Sports Injuries Sports physiotherapy specialises in the treatment, rehabilitation and further prevention of injuries and niggles sustained during sporting activities. Our sports physiotherapists at Physio K have a wide range of experience in the assessment and treatment of sports injuries to allow you to return to your chosen sport without recurring issues. "We will create a rehabilitation program, tailored to your needs, enabling you to get back to your peak performance quickly and safely" Common sports injuries we treat frequently at Physio K Muscle strains and tears Tendon strains Ligament sprains (e.g. ankle sprains) Back pain Hamstring issues Plantar fasciosis Knee pain ITB problems Hip and groin injuries Neck pain Shoulder problems Tennis elbow Golfers elbow Wrist issues Post surgery rehabilitation Bursitis What our treatment comprises Injury assessment, treatment and rehabilitation program Our trained physiotherapists have the experience and knowledge to assess, diagnose and treat your injury. We will tailor the treatment to your needs and allow you to return to your chosen sport without recurring setbacks. Movement assessment This will be necessary to determine the cause of the problem. Our physiotherapists will look at posture, asymmetry, strength and flexibility. Pain is only a symptom; correcting the biomechanics or your movement pattern will treat the cause of the pain. Sport physiotherapy treatment modalities We will use our clinical reasoning to determine what treatment is the most effective for your recovery. Techniques we often use for the treatment of sports injuries are: sports taping (kinesiotape), dry needling, exercise prescription, movement and posture assessment, education, various types of soft tissue work and joint rehab. Why is it important to be proactive in sports injuries? A small ache or pain can quickly turn into a bigger problem and an injury which will stop you from doing what you love. It is best to get advice and start with treatment sooner rather than later. This is particularly important if you have just started in the season of your sport or if you are training for an event. Early treatment usually results in a quicker recovery. Our practice provides sports physio in our clinic, located in the Eastern suburbs of Sydney. Our studio is located in Bondi Junction. Physio K services the surrounding suburbs as well, such as Bondi Beach, Waverley, Tamarama, Bronte, Clovelly, Randwick, Woollahra, Paddington, Darlinghurst, Bellevue Hill, Double Bay, Rose Bay, Dover Heights and Vaucluse.