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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.

Information about dry needling. What are the risks and benefits, how does it work and what is the process with dry needling. Commonly Asked Questions On Dry Needling YOUR COMMONLY ASKED QUESTIONS ON DRY NEEDLING ANSWERED! DRY NEEDLING IS A FAST AND EFFECTIVE TREATMENT PROVEN TO RELIEVE PAIN AND ADVANCE RECOVERY. WHAT WILL I EXPERIENCE? The needles used are very thin and most patients do not feel it enter their skin. If the target muscles are tight and sensitive you will feel a cramp or twitch sensation. This is called the ‘twitch response’ and is the aim of the treatment; typically, the more twitches you get, the greater the relief. The twitch response is very short lasting, and patients soon learn to recognise this sensation as therapeutic as it is followed by a feeling of pain relief and muscle relaxation. HOW DOES DRY NEEDLING HELP? Dry Needling stimulates the muscle to produce a reflex relaxation. The needle also encourages blood flow to the treated region, initiating the natural healing process and helping with pain relief. Finally, the treatment creates electrical signals in the muscle to enhance the communication and function between the nerve, muscle, and brain. HOW OFTEN WILL I NEED TREATMENT? Treatments are typically once to twice per week, allowing for sufficient recovery time between sessions. However, this can vary, and your clinician will discuss this with you during your treatment. How does Dry Needling differ from Acupuncture? Dry Needling requires a musculoskeletal examination involving assessment of the muscle to identify tight knots within a muscle known as Trigger Points. Dry Needling is the performed in accordance with clinical findings, whereas Acupuncture is based on predefined locations on the body (meridians). With the application of Dry Needling, there will be an immediate chance after the treatment that the therapist can measure, and the patient can feel. ARE THERE ANY SIDE EFFECTS? Dry Needling is a low-risk procedure when performed by qualified professionals. Most common side effects include:  Muscle Soreness  Fatigue  Bruising These side effects are temporary and normally well tolerated by most people. LESS COMMON SIDE EFFECTS:  Dizziness/Fainting after the procedure. This is minimised by ensuring you have not skipped any meals and had sufficient water during the day.  Metal allergy. If this rare reaction occurs, switching to another brand of needle can assist. Please notify your treating clinician if you have a metal allergy.  Pnuemothorax (air in the chest cavity). Only applicable when needling around the chest cavity. It is considered a minimal risk when performed by our staff who have been trained under one of the worlds most stringent courses. If you have any further questions please discuss with your clinician or visit...

Jaw Problems Or TMJ Issues 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 Jaw Problems Or TMJ Issues The jaw, or temporomandibular joint (TMJ) are the joints that are located on either side of the head. They open and close the mouth. These joints are functionally related to the head and neck. Symptoms of temporomandibular disorders (TMD): Jaw pain or tightness in the jaw Clicking or grinding with opening or closing of the mouth Limited opening of the mouth / stiffness Tooth pain or ear ache Headaches Dizziness "As in many problems of the human body, a jaw problem is most of the time something that has been building up over time." It could be caused suddenly due to an acute trauma (direct impact to the face or chin), but mostly it’s a combination of either stress, bruxism, postural tension or neck issues. The jaw, or temporomandibular joint (TMJ) is a joint in the skull which makes opening and closing of the mouth possible. It's a 'ball-in-a-socket' joint with a small joint in between. Sometimes, the disc can move a bit, causing the jaw to click with movements such as eating, jawning or simply opening or closing the mouth. In some cases, the jaw can get stuck in the opening or closed position of the mouth. As with all other joint issues, there will be muscles affected with this problem as well. The Masseter muscle is a common overworked and tight muscle, which can cause pain and referring pain as well. RELATIONSHIP TMJ AND THE NECK Due to its close proximity with the top of the neck and the ligament connection, there is big overlap between the TMJ and head and neck issues. With most TMJ issues, there can be some upper neck problems expected as well. Headaches and dizziness are also symptoms that can be related to the same issue, and should be assessed by your physio. TREATMENT OF JAW PAIN In most cases, jaw problems can be treated effectively with physiotherapy. Gentle manual techniques or dry needling can both be efficient ways to get rid of the problems. Mobilising the joint from inside the mouth is an effective technique often used at Physio K. We put gloves on and manually get more mobility in that TMJ. Soft tissue techniques to reduce the tightness of the tight muscles, including the masseter muscle, can often also be really helpful. Dry needling of the affected muscles is often really effective and in most cases, has a really good effect on the joint and the muscle at the same time. Some specific exercises at home can be given to maintain and further improve the good health of that joint as well.

Experience our effective posture correction in Bondi Junction. Book your appointment online today to alleviate pain for improved healing. Posture correction is essential for maintaining musculoskeletal health and preventing associated discomfort and injury. Our approach addresses postural imbalances effectively, supporting long-term physical well-being and functionality. Achieve And Improve Your Posture Achieve and maintain good posture with Physio K, focused on improving musculoskeletal alignment and function through proven methods. We support your journey towards sustained posture correction and overall well-being by addressing underlying issues and promoting healthy movement patterns. What Is Posture Correction? Posture correction involves techniques and interventions to optimally align the body's musculoskeletal structure. It focuses on improving the positioning of the spine and limbs to reduce strain on muscles, joints, and ligaments. Proper posture enhances biomechanical efficiency, supports balanced muscle activation, and prevents chronic pain and injury Posture Correction Bondi Junction BOOK YOUR INITIAL SESSION HERE Why Correct Posture Matters Maintaining correct posture is essential for several reasons: Musculoskeletal Health: Proper alignment of the body's musculoskeletal system reduces the strain on muscles, joints, and ligaments, promoting overall musculoskeletal health and minimising the risk of injuries. Organ Function: Good posture supports optimal organ function, including digestion and circulation. It ensures that internal organs are not compressed or restricted, allowing them to operate efficiently. Pain Prevention: Health experts affirm that maintaining proper posture helps prevent chronic conditions such as back and neck pain, headaches, and muscular fatigue, which can result from poor alignment. Respiratory Efficiency: Correct posture facilitates improved breathing by allowing the lungs to expand fully, enhancing respiratory efficiency and ensuring adequate oxygen supply to the body. Physical Performance: Adopting correct posture contributes to enhanced physical performance in daily activities and sports. It improves muscle coordination and balance, supporting overall movement and agility. By prioritising posture correction, individuals can significantly enhance their quality of life, supporting better health outcomes and overall well-being. Customised Posture Correction Plans Our posture program involves a structured process to address pain and enhance posture: Activity Assessment This initial step involves a thorough evaluation of an individual's daily activities, movement patterns, and existing postural habits. We assess how these factors contribute to pain and identify specific activities or positions that worsen discomfort. Identifying Pain Triggers Through assessment, we pinpoint activities or positions that exacerbate pain symptoms. This helps in understanding the root causes of postural discomfort and identifying underlying postural imbalances. Postural Imbalance Evaluation Based on the activity assessment, we evaluate postural imbalances that may contribute to pain. This evaluation is crucial for developing targeted strategies to correct these imbalances and improve overall posture. Activity Modification Strategies Once pain triggers and postural imbalances are identified, we implement personalised activity modification strategies. These may include: Educating on Body Mechanics: Teaching proper body alignment and movement techniques to reduce strain on core muscles and joints. Ergonomic Adjustments: Recommending ergonomic changes in work or home environments to support better posture. Postural Exercises: Prescribing specific exercises to strengthen abdominal muscles, improve flexibility, and correct postural alignment. Lifestyle Guidance: Providing advice on lifestyle adjustments such as sleeping positions, sitting posture, and physical activities to support improved posture. Promoting Healthy Postural Habits Throughout the process, emphasis is placed on promoting healthy postural habits. This involves educating individuals to maintain proper posture during daily activities, which contributes to long-term postural improvement and overall well-being. Monitoring and Adjustment Regular monitoring of progress allows us to make necessary adjustments to the posture correction plan. This ensures that the strategies implemented are effective in relieving pain, enhancing posture, and supporting long-term pain management. By following these structured steps, our treatment plan aims to address the root causes of pain related to poor posture and promote sustainable improvements in musculoskeletal health. Why Choose Physio K For Posture Alignment Expertise In Maintaining Good Posture: At Physio K, our team consists of highly trained physiotherapists who specialise in posture alignment. We have extensive experience in assessing and correcting postural imbalances using evidence-based techniques. Personalised Treatment Plans: We offer personalised posture correction plans tailored to meet your specific needs. Our assessments are thorough, identifying the root causes of poor posture to design effective treatment strategies. Comprehensive Approach: We combine manual therapy, corrective exercises, ergonomic advice, and lifestyle modifications to address posture-related issues comprehensively. This holistic approach ensures long-term benefits and prevents recurrence. Specialised Exercise Prescription: We prescribe tailored exercises designed to strengthen muscles, increase flexibility, and restore normal movement patterns, supporting comprehensive rehabilitation. Proven Results: Our methods are backed by proven results in improving posture, reducing pain, and enhancing overall musculoskeletal health. We focus on achieving sustainable outcomes that support your daily activities and long-term well-being. Get Started With Posture Correction Today Ready to improve your bad posture and enhance your overall well-being? Start your journey towards better posture today and experience the benefits of improved alignment and increased mobility.

Sprains, Strains And Tears 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 Sprains, Strains And Tears Sprains, strains and tears are a hot topic in the physiotherapy world As physiotherapists we come across these types of injuries daily, but what does that mean for you? Keep reading to find out what the differences are between each of these, the physiotherapy treatment involved, and even how to avoid them recurring (or happening at all!) Ligament vs tendon vs muscle Let’s start with muscles. So what are they? Muscles are soft tissues. Many stretchy fibers make up your muscles. You have more than 600 muscles in your body. Different types of muscles have different jobs. Some muscles help you run or jump, others perform delicate tasks like threading a needle. Ligaments and tendons on the other hand, are quite different from muscles and even from each other! Tendons serve the purpose of attaching our muscles to our bones. They act like an anchor for the muscle to the bone. Ligaments attach bone to bone. Now you may think that ligaments are kind of the outlier in this situation. However the example of the calf complex sums it up perfectly! From the outside it looks as though the foot is just attached to the lower leg which naturally becomes the calf. While this is not wrong, what's going on underneath is much more interesting! The Achilles tendon, at the back of your heel, attaches the calf muscles to the calcaneus (heel bone), while a ligament holds the shin and foot bones (tibia and fibula with the talus) together at the ankle joint. So now that we know what’s involved, what happens when something goes wrong? You may often hear people and professionals speak of sprains and tears, but how do we distinguish between them? Sprain VS tear A sprain is a stretching or tearing of ligaments — the tough bands of fibrous tissue that connect two bones together in your joints. The most common location for a sprain is in your ankle. Initial treatment includes rest, ice, compression and elevation. Strains and tears can be grouped together. This is because a severe strain is referred to as a tear. Take a look at the table below to see how we can classify these injuries. Grade 1- The signs may not be present until after the activity is over. There may be a sensation of muscle cramp/tightness and a slight feeling of pain when the muscles are stretched or contracted. Grade 2- Immediate pain which is more severe than that of grade 1. It is confirmed by pain on stretch and contraction of the muscle and is usually sore to touch. Grade 3- Quite a serious injury. There is an immediate burning/stabbing pain and the individual is unable to walk without pain. The muscle is completely torn and there may be a large lump of muscle tissue above a depression where the tear is. Bruising will appear below the injury site. Treatment Treatment of strains and sprains should begin as soon as possible. Many people are familiar with the “RICE” protocol of R est, I ce, C ompression and E levation. Research now suggests that we can do a lot more in the early stages of Injury. See the infographic below for the most effective acute injury management protocol - “Peace & Love”. Your physiotherapist will guide you through a detailed and comprehensive rehabilitation programme individualized to your injury and personal goals. This kind of injury can take time to heal and may change the dynamics of the joint. The degree of sprain will determine the steps you will need to take in the recovery process. As physios, we will work with you to regain strength and mobility in your joint. We will teach you exercises, as well as give you a home exercise program, to prevent the injured joint from becoming stiff. Exercises to build strength and balance (in ankle and knee sprains) will be increased over time until you are back at a pre-injury level of activity. Your physio therapy can help with a return to exercise, sports programs and get the affected joint or muscle even stronger than it was to begin with. If you have suffered repeated sprains or strains (such as an ankle sprain or hamstring strain) or were immobilised for a while as the area healed (like in a boot or cast), physiotherapy will be strongly recommended to reduce the chance of getting injured again. Using an injured muscle or tendon can make your injury heal faster, as long as it's within the parameters set out by our physiotherapists. Exercising strained muscles and tendons may seem counterintuitive but a specific program of gradual strength training actually heals tendons faster. As your body repairs damaged tendons, it lays down fibres of collagen to form a scar, by exposing the scar to mechanical load (resistance exercise) the collagen aligns itself appropriately. Resting completely and avoiding any loading of the damaged tissue causes a phenomenon called ‘collagen disarray’. This essentially means the scar that the body has laid down to repair the tendon is not efficient at transmitting force through the tendon and can increase risk of re-injury, prolonged pain and inflammation. Our physiotherapists will guide you through your muscle or tendon strain rehabilitation with graded exposure to resistance exercise and functional activities to facilitate optimal healing and a return to your best level of function. Prevention Though sprains and strains can happen to anyone, there are a few ways you can reduce the risk of a sprain. These tips include: Avoid exercising or playing sports when tired or in pain. Maintain a healthy weight and well-balanced diet to keep muscles strong. Wear shoes that fit properly and be sure any sports equipment is also fitting well. Practice safety measures to prevent falls. Do stretching exercises daily or prior physiotherapy exercises to maintain strength and balance. Warm up and stretch before doing any physical activity. If you ever are questioning if you have a muscle/tendon strain/tear or a ligament sprain, always consult your physiotherapist. It’s usually a good idea to make sure it’s only a sprain or strain and not a more severe injury. You can also get a treatment plan that will get you up and moving again.