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An acupressure mat is more than just a trendy wellness tool—it’s a simple, effective way to improve your well-being and complement your physiotherapy journey. It promotes relaxation and recovery. At Physio K, we often recommend acupressure mats to patients looking for a natural way to relax, unwind, and improve their sleep quality. While it won't cure specific injuries or conditions, its benefits for relaxation and recovery are undeniable.   You're probably asking yourself, what is an acupressure mat?   An acupressure mat is a foam or cushioned mat embedded with thousands of small, spiky points, designed to stimulate pressure points across your body. Mats may (should) come with a pillow to target the neck, enhancing the experience. The idea stems from acupuncture principles but doesn’t require needles, making it a non-invasive option to relax and recover. The first time you lay on an acupressure mat, you might find it uncomfortable or even slightly painful. This sensation is normal and fades with time. Here’s what to expect:  The First Minute: It’s uncomfortable—your body isn’t used to the sensation.   The next minute: it’s still uncomfortable, nothing has changed, why am I doing this?? 🙂 Five Minutes In: It’s still a bit annoying, but your body is starting to adjust.   Ten Minutes In: The discomfort starts to ease, and your body begins to relax.   Fifteen Minutes In: you’ll experience a deep, calming relaxation sensation. Many know this as the best form of meditation.   For optimal results, lie on the mat without clothing. The skin-to-mat contact ensures the best pressure and results. During colder months, you can cover yourself with a blanket but avoid wearing clothes.   To fully experience it, we recommend no distractions: Shut your phone off and resist the urge to multitask. The magic of the mat happens when you allow yourself to do absolutely nothing.  Consistency matters with this mat. Use the mat regularly, especially before bed, to maximize its benefits and see results.  There are many benefits that come with using an acupressure mat. These include:  Deep Relaxation**    After just 15 minutes, most users report a sense of calmness. The mat helps release tension, making it an excellent tool for unwinding after a long work day.   Improved Sleep Quality**    Lying on the mat before bed can significantly enhance your sleep. Many users experience deeper, more restorative sleep and wake up feeling refreshed and energized.   Neck and Jaw Relief**   The accompanying pillow is great for targeting the neck, making it beneficial for those who grind or clench their teeth at night. It helps relax the muscles in the neck and jaw, alleviating tension.   Enhanced Recovery**   Whether you’re recovering from a tough workout or just need to decompress, the acupressure mat aids in calming the body and promoting recovery.   Mental Clarity**    Using the mat as a meditative tool allows your mind to quiet, reducing stress and fostering a sense of mindfulness.   Why We Recommend It   At Physio K we love the acupressure mat because it aligns with our philosophy of holistic care. While it’s not a treatment for specific injuries, it’s a fantastic addition to your self-care routine. Whether you’re looking to improve your sleep, reduce stress, or simply feel more at ease, the acupressure mat is a simple, affordable tool worth trying.   Give it a go, and discover the transformative effects for yourself. Your body and mind will thank you!

In this ever-changing world we live in, running remains a timeless pursuit enjoyed by people of all ages and sizes. One of the great things about running is how easy it is to get started- All you need is a good pair of shoes, and you are all set to go!! In recent post pandemic years, running has not just become a hobby but a lifestyle with run clubs becoming the new place to meet eligible singles! With the growth of the rub club phenomenon here are some tips to ensure you stay injury free! Pace yourself The number one mistake made by beginner runners is going out too fast and blowing up! While running with others can make the experience more enjoyable make sure you don’t allow them to dictate a pace that is too fast for you. A good rule of thumb is to run at a pace that you can comfortably hold a conversation for. Of course, there will be days that you are doing speed workouts that you will need to increase the pace but for easy runs use the talk test- if you can’t talk comfortably – slow down! Good running shoes Investing in a good pair of shoes that provide the right support and fit for your feet is very important. One thing to consider is how the shoe feels. Some shoes have a lot of cushioning which makes the shoe feel squishy like Brooks Ghost. Others such as Adidas Adizero SL are lighter and built for speed which will mean your feet make firmer contact with the ground. Secondly, where do you plan on running? If you plan on running on the roads or the treadmill, Saucony Tempus and Hoka are good options. Saucony tempus also helps with overpronation. If you are going to be running on uneven surfaces or mountainous terrain it would be best to invest in trail shoes such as Solomon which provide good traction and grip. Make sure to discuss this with your physio or the shop assistant before settling on a pair.  Listen to your body and avoid too much too soon! Pay attention to your body as you start your running journey. If you feel discomfort or pain stop and get it checked out- your body isn’t used to this type of loading. To increase your mileage a good rule is to increase your weekly distance by no more than 10% each week. This will help avoid overuse injuries such as shin splints and tendonitis. To further help prevent injury, keep your core and legs strong through strength and conditioning training. With beginner runners 1-2 days of strength work is recommended. Some easy exercises to include are: Glute Bridges                  2. Squats  Fuel appropriately! Eating the correct food pre and post runs will enhance performance and help speed up recovery. An ideal pre run meal approximately 90 mins before your run is high in carbohydrates to provide readily available energy. Examples include nuts, bananas and whole wheat bread. Carbohydrates are also important post run, as your muscles need to replace what they have burned during the run. Post meals should also include protein to support muscle repair and recovery in order to get our body ready for its next run! Warm up and cool down correctly  Warming up is essential to prevent muscle injuries and will also optimise performance. Dynamic stretches that involve movement such as leg circles and high knees are advised to increase blood flow in the legs.  Incorporate drills such as a-skips and bounding to mimic running to activate key muscle groups like hamstrings and glutes. Slowing down is just as important and will allow your body to get back down to a resting state. Slowing down gradually at the end of your runs will allow your heart rate to come down slowly and reduce muscle soreness. Include some light stretching and foam rolling at the end to promote recovery. Remember – listen to your body and enjoy the process! Appreciate the joy of the simple movement of running – its magic! If you feel any niggles or ache, or if you’re unsure of anything, please don’t hesitate to ask us or book in for a check up here

It seems like the whole world has taken up running. As a result, running shoes have soared in price and popularity. With so many options available its hard for new runners to know what shoe to buy. When it comes to shoes the perfect shoe can be the difference between a comfortable run and a painful experience. Having incorrect footwear can lead to poor running techniques and injuries. How do I know my running style? Ideally before buying runners, you should get a gait analysis either from a physio or in a running shop to assess your technique and specific loading patterns. An ideal running technique is a neutral pattern with natural inward rolling of the foot meaning the weight is evenly distributed. Some runners overpronate which is excessive inward rolling of the foot as it hits the ground, meaning most of the load is going through the inside of your foot. And to a lesser extent some runners supinate which is an outward rolling of the foot meaning the weight is transferred to the outer edge of the foot. If this is picked up in an assessment your physio should be able to recommend an ideal shoe or orthotic to help correct this issue and allow the weight to be evenly distributed upon landing. The right shoe will also depend on training load, specific needs and style choice. How often do I change my shoes? This is a common question asked to us by patients. A number of factors like your gait, running style, weight, terrain you’re running on will all contribute to how often you should change your shoes. Typically, if a shoe has a higher stack they tend to last longer as their midsole foam will take longer to break down. A lighter, lower stack shoe has less mileage in them but can be kept for your weekly session or race. As a result, building a shoe rotation can help get the most out of your shoes. To make things easier, Physio K have put together a list of popular and recommended shoes to suit all types of runners for all types of training sessions. Adidas Novablast A neutral shoe which is said to hug the foot with a snug midfoot. FF Blast Plus Eco foam gives a thick stack height allowing for serious bounce. As well as the bounce in the newest version, Novablast 4, there is a toe spring in the forefoot making it ideal for speed sessions. Best for: 5k & 10km races, tempo sessions Brooks Ghost Each variation of the Brooks Ghost offers comfort and durability making them an ideal shoe for winter training. The newest version in the series contains nitrogen-infused DNA LOFT v3 technology, adapting to your stride for a personalized feel. Best for: neutral runners, daily training and long-distance running Nike Air Zoom Pegasus Series A long-standing favourite amongst distance runners, the Nike Air Zoom Pegasus series offers a balance between soft cushioning and responsiveness and features a wider forefoot. The Nike Air Zoom Pegasus Turbo is a lighter shoe built for speedier tempo runs while the Nike Air Zoom Pegasus Trail is more versatile and ideal for trails and varied terrain. Best for: Everyday runners seeking a reliable shoe for daily mileage and workouts Adidas Supernova Rise Ideal for all running needs, the Supernova Rise isn’t overly soft or hard but balances nicely a cushioning feeling with reaction and feedback. Best for: long, easy miles, can manage tempos but a stacked midsole makes cornering at speed difficult. Saucony Ride 17 The newest Saucony Ride model, the 17, features a new engineered mesh which gives support while also giving enough flex to still feel pliable and unrestrained. Like other shoes in this blog the biggest advantage comes in the midsole. The change to Pwrrun+ foam improves the ride by feeling bouncy and soft giving enough liveliness for some faster running. Best for: beginners, half marathon & marathon runners Hoka Arachi 7 The shoe features Hoka’s compression-moulded EVA midsole foam and combats overpronation with a J-frame midsole support. It lacks the springiness of some before mentioned shoes but if security and stability are what you’re looking for then this shoe is perfect for everyday training. Best for: overpronators looking for support What are carbon plated shoes and when should I wear them? Carbon shoes have become more popular over the last few years, allowing athletes to improve their performance and reduce their fatigue. The shoes are designed with carbon plate technology to provide spring-like motion when the foot hits the ground while expending less energy. However, this also makes them more expensive than many of the  best running shoes , so they're less suited to daily training and more appropriate when you're racing or looking for a PB. They also have reduced durability. Conventional running shoes typically have about 300-400 miles of racing in them while the carbon shoes have about 120-150 miles before they ‘expire’. They’re popularity amongst fitness influencers, particularly the Nike Alphaflys, have led everyday runners to think they need these shoes for daily training. But given their durability and that they are the most expensive shoe on the market it is advised to keep them for sessions and racing! Most sports brands have now released their own versions of the carbon shoe, two of the best are recommended below. Nike Alphaflys Probably the most recognisable shoe out there at the moment the Alphafly 3 is even lighter than the record breaking Alphfly 2. Its 15% lighter but has a continuous outsole for stability. Built for speed, the ZoomAir pods provide propulsion and response. Best for: performance Hoka Rocket 2 The rockets are thought to be the best carbon fibre plated Hokas available. They have a scooped carbon fibre plate to allow for a fast toe-off. They also feature the classic Hoka’s full Peba midsole foam which surrounds the carbon fibre plates. Important to note that the sizing is unisex, so it is advised to size up if you are in between sizes as the inside cage of the shoe hugs the foot tight. Best for: performance

Unlike the lumbar spine, which is intended to carry a load, the neck is designed for movement. This ensures a greater visual field for primitive times when we were hunters and gatherers. The neck is affected by the cervical joints down to the thoracic spine (T3-T4). The first two cervical joints contribute approximately 50% of your total rotation. The rest happens between C2-C7. However, the end of the position is achieved with the thoracic spine movement. The neck is home to the muscles of the neck itself and the origin of the upper thoracic and shoulder muscles. Psychological (anxiety/fear) and social (sport and training requirements) contribute to the athlete's disorder and recovery. However, the biggest contributor to common neck pain is posture. Both sitting, standing and posture for the sport. As these positions are particularly important for office workers, it can be 40+ hours spent not including the time on weekends and evenings for seated meals and TV. The neck should be able to extend the whole bay back with the face looking flat at the ceiling. If the neck can not extend to this range of motion, there is either a stiff joint or motor control abnormality. Bending the head to the side is the most useful movement for the physio to differentiate between muscle, neural and joint pathology. It is important to find the postural driver of the neck pain as opposed to treating purely the symptoms. For example; if it is the office sitting. The neck moves forward closer towards the screen, placing the neck extensors under more tension. As a result, they tighten and so do the joints around them. The Shoulders then roll forward to compensate, tightening up through the chest muscles. This results in tight fixed flexed positions, causing recurring aches in the neck. Management must include correction of the neck posture and maintaining the neck regions in a neutral position during office work. This may require a temporary reduction in the duration of sitting doing office work to allow the neck to settle and rehabilitation of the neck muscles to be effective so that there is adequate muscular support of the cervical region. Changing the screen set-up, using multiple screens, stand-up desks and kneeling chairs will all help reduce the overall load on the neck. Secondary to work modification, pain management is critical. Pharmacotherapies, manual therapy, exercise, dry needling, and trigger point therapy are also great pain reliefs. Neural tissue mobilisations are also an emerging therapy used to slide the nerve and nerve bed leading to a reduction in symptom response. The muscles are tight for compensation for weakness. The tightness is an involuntary contraction of the muscle. Certain chemicals make up the contraction of muscle tightness. Using the manual techniques helps to disturb the chemical makeup, forcing the muscle back into a relaxed state. Dry Needling and trigger point treatment are commonly applied to the upper traps, levator scapula, posterior cuff and cervical multifidus. The technique that elicits an immediate symptom improvement on reassessment is a good predictor of an effective treatment modality moving forward. For any range of motion improvements, it is important to exercise through the extra range of motion. The idea is that the short-term improvements from manual therapy are then prolonged by client participation in their specific home exercise program. Exercise is prescribed in two stages: 1. Training to enhance motor control. This stage increases the activation/endurance of the muscles as well as the coordination between the muscles. 2. Commence resistance training once adequate motor control of the region is achieved. The exercises should be challenging yet be performed with the correct technique and without aggravating symptoms. Examples of typical exercises given to neck pain patients include: chest stretches, back rows, shoulder backward circles, thoracic openers, and cervical extensions in 4-point kneeling.

Chiropractor vs physiotherapist vs osteopath We’ve been asked this so many times that we decided to write a blog post about it. The answer will differ depending on who you're asking and the difference between these 3 professions will depend on a few different things: when the health practitioner was trained, where the education was done and what specialties they have done over the years. Education has changed dramatically since the start of these professions. Some 'kind of physiotherapy' has been around for over 2000 years, although it's only been used more widely since a bit less than a decade. Osteopathy and Chiropractic treatments have been around since the late 1800's. Education is obviously always changing and the quality has increased significantly in the last 20 to 30 years. Until about 30 years ago, most physiotherapy treatments comprised only massage, cold or heat application and some basic exercises. Nowadays, the specialties are endless and many health practitioners will have a more thorough understanding of the movement system than many general practitioners. Different countries also have different qualities of education and can have a different approach. While some countries and universities focus more on exercise based treatment and give a basic hands on understanding, others will dive deeper in the hands on treatment and will give a more specific knowledge and clinical reasoning. The biggest variable in what makes a health practitioner better and more unique in my opinion, is the amount of courses or specialties he or she has done over the years. The amount of experience will definitely impact the quality of the treatments, however, the amount of clinical reasoning yielded either through courses, reading articles or discussing with colleagues will determine the value of a practitioner. The most common and widely known idea of a chiropractor is someone who will only 'crack the spine'. While that can be correct, some may do a wide range of subtle techniques and maybe never do adjustments. The same can be said with osteopaths. A general answer to the above question (the difference between a physiotherapist and an osteopath or a chiro) would be: Osteopaths and chiro’s don't focus on rehabilitation (you wouldn't have osteopathy treatment if you sprained your ankle or when you return to sports after an ACL (knee ligament) surgery. They will, in general, focus more on the joints than mainstream physiotherapists. The majority of European trained osteopaths will include techniques on the skull and on the viscera, which makes them stand out from physiotherapists. Adjustments (cracking or clicking of the joints, most common in the spine), which most chiropractors are famous for, will also be done by them. To make it even more confusing: some physiotherapists do these adjustments as well. In Australia, most physiotherapists will do less manual work than the other 2 mentioned health practitioners, and will focus more on exercise based rehab. So which one is better? All three professions manage pain and stiffness in the body, but they try to achieve the same goals via different approaches. These days, you can't generalise and talk about A physio or A chiro. It really depends on the person and the experience / education / specialties they have done. At Physio K, we have practitioners from different backgrounds. We use an evidence-based approach and will combine hands-on treatment with specific exercises to get you back to doing what you love.

Have you ever woken up with a stiff neck, where you can hardly turn your head and everything feels tight? At Physio K, this is something we see very often. We know this can be quite debilitating and it can have a huge impact on your day, so let's have a look at a few things to prevent this annoying issue. How to prevent a stiff neck? Causes of neck problems Most times, it is a combination of circumstances that causes problems in the body. It is no different with this type of issue, although 1 factor can contribute a lot more than others and can be the tipping point to give you the unwanted symptoms. Let's have a look at the most common causes of neck problems: 1. Stress It is still debatable if stress is a cause or a trigger of many issues in the body. Nevertheless, it can contribute massively to the building up of a problem. Everyone will have some weak links in the body or at least some areas which are more prone to react to stressful events. Sometimes it's the lower back, sometimes it's the tummy, many times it's the neck or the cervical spine which will be impacted. The area between the neck and the shoulder is a very common area to stiffen up or actually cramp up altogether. The muscle you’ll feel in many cases is the upper trapezius. A single stressful event can cause the muscles in the neck and shoulder area to tense up suddenly and hence reduce your mobility and cause pain. 2. Cold Muscles don't like to be exposed to the cold, especially not if it's a local cold or wind, like air conditioning or wind from one direction. Sitting in an office with the aircon from a specific angle, driving a car with the window open for a period of time or sleeping with the window open when there's a breeze can cause your neck to stiffen up in a short time. We've seen this hundred of times, when people come into the practice, unable to turn their head with muscle cramps after being exposed to a local cold. Be wary of that and try to cover the exposed parts before it's too late. 3. Sleeping position It is well known (or at least it should be) that sleeping on the tummy is not the ideal position for your spine, especially not for the neck. The reason for that is that the discs in between the vertebrae will not be able to recover enough during the night. Discs are filled with liquid; during the day we will gradually put some strain and pressure on our discs. That's no big deal and they are designed to handle these forces, as long as they can recover enough during the night. With sleeping on the tummy, your head will constantly be rotated to one side, which makes it hard or near impossible to have a good recovery for those discs. So, do yourself a favour and, if you haven't already, change your sleeping position to either the side (left or right, it doesn't matter) or your back. Most people will turn quite often during the night, which is great, but we recommend to not lay on your tummy (or in another strange twisted position) for long periods of time. 4. Posture 1 of the more common (and easy to fix) problems we see in our practice, is people who have a desk job and are set up with 2 computer screens. It obviously depends on how long you will watch at each screen. When the ratio is 90/10, then it makes sense to have 1 screen straight ahead of you and the other one either to your left or right. It is a good idea to change that side screen every now and then, in order to prevent neck rotations to the same side all the time. This becomes a lot more important when the ratio becomes closer to 50/50. When 1 screen is in front of you and the other to the side, you will have a constant rotation to the same side, causing an imbalance in the neck muscles and fascia. Although this is a minor stress to the body, repetition over time can, slowly but surely, build up tension and contribute to neck pain. A screen slightly to the left and the other to the right is an easy fix for this and will balance the rotations to either side, causing more symmetry in your movements and hence less stress to the body with fewer risks for injury! There are obviously other causing factors for neck pain, such as trauma, whiplash and a few others. In this post, we simply wanted to talk about non-traumatic factors which contribute to neck pain and stiffness, more specifically the ones we see very often in our practice. Please be aware of these common contributors to neck stiffness and know that small changes can make a significant difference. If you do end up with neck or shoulder pain, do not hesitate to contact us; we’ll happily help you recover and relieve your pain! If you want to read more about neck pain treatment, click here.

First, what is a Disc? An intervertebral disc is a soft piece of tissue that sits between the vertebrae in the spine acting as a shock absorber and gives the spine flexibility. The two main parts of a disc are the annulus fibrosus (the outer part) and the nucleus pulposus (the inner part). The annulus fibrosus is the tough outer layer and the nucleus pulposus is the core of the disc and consists of a gel-like fluid with some fibrous structure. The intervertebral disc is also highly innervated and vascularised meaning it gets good blood supply and has lots of sensation. Is a bulging disc the same as a herniated disc? What’s the difference? A herniated disc (ruptured disc) is when the nucleus pulposus of the disc pushes out of the annulus fibrosus and can put pressure on nearby nerves or the spinal cord. This may lead to pain, numbness, pins & needles and/or weakness in parts of the body supplied by the nerve that is being compressed. A bulging disc occurs when the outer layer of the disc (annulus fibrosus) is weakened or damaged and expands outwards, but the core of the disc remains within. The symptoms of a bulging disc are somewhat like a herniated disc but usually less severe. What does it feel like to have a disc injury? The most common symptom of a disc injury is pain. This pain can be felt at the site of the injured disc (most commonly the lower back or neck) but also in the arms or legs depending on which nerves are affected. Another common symptom is a sensation of pins and needles or numbness in the arms or legs. Other more serious signs of a disc injury include weakness of muscles that are controlled by the affected nerve, abnormality in the reflexes in a limb and loss of bowel and bladder control. The common mechanisms that lead to disc injury include age related degeneration, repetitive strain, or acute trauma. How do you know if you have a bulging disc? A physiotherapist can make a clinical diagnosis of disc related injury by taking a detailed history, conducting a thorough physical examination, and observing and monitoring the progression of your symptoms. Imaging is not usually required unless the signs of severe neurological compromise are present such as progressive weakness and loss of bowel and bladder control. Generally imaging is not recommended unless physiotherapy has not improved symptoms after 6 weeks or the signs and symptoms of disc injury are progressively worsening. Why do we wait so long to request imaging? It is proven that many people without any back pain have evidence of disc degeneration, herniation and bulging and display no clinical signs or symptoms. Due to this fact, imaging is only used to confirm a clinical diagnosis or to investigate if conservative back pain treatments are failing to improve pain. Imaging too early can muddy the waters and cause clinicians and patients to focus on something that may really have little to no effect on a person’s pain, delaying recovery and possibly increasing a patient’s stress. Common myths and misconceptions: You cannot ‘slip’ a disc: Although this term gets thrown around a lot, it is impossible to ‘slip’ a disc. The disc is secured to the vertebrae by very strong, thick ligaments. Bulging discs always cause pain: False. Up to 60% of people who have a bulging disc have no pain or symptoms. Bulging discs always require surgery: False. For most people, physiotherapy is effective for treating disc injuries. Surgery is indicated if conservative therapies fail or there is significant nerve compression. Herniated discs do not heal: False. The recovery rate of herniated discs is quite high. Herniated discs can only be treated surgically: False. A large proportion of people with herniated discs can improve their condition with physiotherapy tailored to their specific condition and some adjunct therapies such as anti-inflammatory medications and injections. Herniated discs mean you are in a lot of trouble: Not always. If your imaging shows you have a herniated disc it doesn’t necessarily point to the source of your pain. Discs degenerate as we age and have some degeneration is not a disaster, it's expected. Most people would have some degree of disc herniation somewhere in the later stages of life, although only a small percentage have pain. What options do you have for treatment? Physiotherapy With adherence to a physiotherapy program including specific exercises, manual therapy, and activity modification most people will show improvement in symptoms within a few weeks to a few months. Those who seek treatment earlier are more likely to recover quickly. Corticosteroid injections: Corticosteroid injections can provide short-term pain relief for some people with herniated or bulging discs. Corticosteroid injections provide moderate pain relief for up to 6 weeks, but they aren’t without risks. Some risks associated with Corticosteroid injections include infection, nerve damage and blood sugar complications in those people with diabetes. The benefits of these injections decrease over time with no benefit lasting beyond 3 months. Repeated use of these injections can lead to weight gain, osteoporosis/ fractures, high blood pressure/ heart disease and impaired wound healing amongst other things. Corticosteroids can be a good option for people with herniated or bulging discs, but their use should not be the first line of treatment. Surgery Surgery should be reserved for when conservative therapy has been tried and failed or when there are significant neurological symptoms. Having surgery does not always relieve all the symptoms a person may have and doesn’t prevent the injury from happening again. Surgery should be a last resort as it carries a substantial financial cost and exposes you to risk of infection, nerve damage or other side effects of sedatives, antibiotics and analgesics. If the vertebrae are fused in the process of repairing the disc injury, you will also lose range of motion through the fused levels as well as increase the likelihood of degeneration of the discs above and below the fusion site.

As we all know, sleep is very important to us. We sleep for about a third of our lives and it is how our bodies recharge. Many people suffering from neck pain or headaches ask themselves whether they have the correct pillow or should change size, material or position. There are literally hundreds of pillows out there, so you might get stuck with analysis paralysis: Which pillow is right for me? Before we can answer this question, we need to know a few important things: what is your sleeping position, what size of person are you and which mattress are you using? A 100kg person who sleeps predominantly on their back on a soft surface will need a different pillow compared to a 50kg person who sleeps predominantly on their side on a hard surface. Let’s start with sleeping position: Sleeping position Sleeping on the side In this position, the pillow should fill up the space between the shoulder and the head. The bigger the person or the wider the shoulders, the bigger the gap will be between the shoulder and the head. Hence, different pillows will be required depending on your individual needs. As a golden rule, it’s better to have a pillow that is slightly too thin compared to a pillow that’s too high. When laying on the side, your shoulder will also roll a bit forward, so the gap between the shoulder and head will be reduced by that. Sleeping on the back When laying or sleeping on the back most of the time, there is no need to have a thick pillow, for everyone! A small or low pillow can be used, but a thick pillow is not recommended, as it will put strain on the neck. A high pillow can act as some kind of brace, which will push the spine in an unnatural, flexed curve. Sleeping on the tummy When sleeping on the tummy, no pillow is required. This position is the least recommended position, as the neck or cervical spine will be twisted in rotation (either left or right) to be able to breathe. Because of that, the discs in between the vertebrae (bones in your spine) will not be able to recover well. A disc is filled with fluid (it’s actually 90% of fluid); during the day this fluid will slowly reduce because of the compressive forces of sitting, standing, being active, etc… During the night your discs should slowly recover, to be ready for the next day. When your neck is twisted for extended periods of time, this process will not be optimal and after months / years of tummy sleeping, neck issues can occur. So there are basically 3 good sleeping positions: the back, the left side and the right side. Ideally, we should move and turn regularly during our sleep. On average, people tend to turn about 35 - 40 times a night, this is normal. Just like we would switch positions during the day to stay comfortable, we need to turn at night to shift the load. Size of the person and mattress For the purpose of this blog, we will not go too deep into the mattress quality and specs. Generally speaking, the softer the mattress, the more you will sink in and the lower your head will go towards the mattress. Hence, a thinner pillow will be required. A harder surface (mattress or other material) will let you sink in less, so the gap between your shoulders and head will stay bigger, and a thicker pillow will be needed to give your head and neck a comfortable position. As mentioned above, the size of the person will also have a big impact on the choice of pillow: bigger people with wider shoulders will need a higher pillow compared to a smaller person. Material There are 3 main types of material used for pillows: - Feathers / down - Latex - Foam. All 3 will feel different and have their own pro’s and con’s. Feather pillows can be squeezed in a preferred position, but are potentially allergen and can be more expensive. Foam pillows are hypoallergenic and can mould to your body shape, but they are firm and they might feel hot in summer. Latex pillows are durable, give you good support and are also hypoallergenic. This is personal preference, there is no right or wrong or one fits all. As long as you take these tips into consideration and keep a neutral position of the spine…

Shoulder pain can be debilitating, affecting our ability to perform everyday tasks and enjoy an active lifestyle. One common source of shoulder discomfort is a rotator cuff injury. Whether it's the result of a sports injury, repetitive strain, or simply wear and tear, these injuries can be painful and limit our range of motion. But fear not, there's hope in the form of physiotherapy. In this blog post, we'll explore why physiotherapy is crucial for rotator cuff injuries, with a focus on the significant role that manual therapy plays in pain management and recovery. Understanding Rotator Cuff Injuries. The rotator cuff is a group of four muscles that act on the shoulder joint, providing stability and enabling various arm movements. Injuries to the rotator cuff are quite common and can range from mild inflammation to full tears of muscle tissue or tendon. Some common causes of these injuries include: Overuse or Repetitive Movements: Activities that require frequent overhead arm movements, such as painting, swimming, or throwing, can lead to overuse injuries. Trauma: Sudden impacts, falls, or accidents can result in acute rotator cuff injuries. Age-related Degeneration: As we age, the tendons in the rotator cuff can weaken, making them more susceptible to injury. Poor Posture: Maintaining poor posture, especially when sitting at a desk for extended periods, can lead to imbalances in the shoulder muscles and contribute to rotator cuff problems. Physiotherapy: The Cornerstone of Recovery Physiotherapy is a non-invasive and effective approach to managing rotator cuff injuries. It offers a holistic treatment plan to reduce pain, improve range of motion, and enhance overall shoulder function. Manual therapy, a key component of physiotherapy, is particularly essential for this type of injury. Here's why: Pain Relief: Manual therapy techniques, such as joint mobilisation, dry needling and soft tissue massage, target specific areas of discomfort, providing immediate pain relief. By manipulating the affected muscles and joints, our physiotherapists can help relax muscle spasms, reduce inflammation, and release trapped nerves. Improved Range of Motion: One of the primary goals of physiotherapy is to restore your shoulder's range of motion. Manual therapy helps break down scar tissue, release muscle tension, and enhance joint mobility, enabling you to gradually regain your full range of motion. Muscle Strengthening: Once the acute pain is managed, our physiotherapists will introduce tailored exercises to strengthen the shoulder muscles. Manual therapy techniques are used in combination with exercises to ensure a balanced recovery. Preventing Recurrence: Our physiotherapists not only address the current injury but also work on correcting any underlying issues like poor posture or muscle imbalances. This holistic approach helps prevent future injuries. Patient Education: Our physiotherapists play a crucial role in educating patients on proper posture, ergonomics, and home exercises, empowering individuals to take control of their recovery. The Road to Recovery Recovering from a rotator cuff injury is a journey that requires patience and dedication. Manual therapy, integrated into a comprehensive physiotherapy program, accelerates the healing process. Here are some essential steps on the road to recovery: Evaluation: Our Physiotherapist will conduct a thorough assessment to diagnose the extent of your injury and create a personalised treatment plan for you. Manual Therapy: Manual therapy sessions will focus on reducing pain and improving your shoulder's range of motion. Exercise Prescription: You'll be given a set of exercises to complete at home to strengthen the affected muscles. Progress Monitoring: Regular follow-up appointments will allow our physiotherapist to monitor your progress and adjust the treatment plan as necessary. Lifestyle Adjustments: Embrace healthy habits and ergonomic changes to prevent further injury. Conclusion A rotator cuff injury can be painful and limit your daily activities, but with our help and expertise, you can embark on the road to recovery. Manual therapy plays a crucial role in pain management, improving range of motion, and strengthening the affected muscles. Remember, the road to recovery may be long, but with the guidance of our skilled physiotherapists, you can regain your shoulder's functionality and enjoy a pain-free life once more. Don't let a rotator cuff injury hold you back; come in and see our team to get on the path to recovery. To learn more about shoulder pain treatment and how Physio K can help, click here

What is RED-S? Relative Energy Deficiency in Sport (RED-S) refers to a condition in which energy imbalance leads to impaired physiological function of multiple organ systems.  RED-S is thought to be primarily caused by low energy availability (LEA) due to low energy diets, be it intentional or unintentional, and is often combined with the harmful aspects of overtraining syndrome and/or excessive exercising; thus, creating a relative negative energy imbalance.  What is Low Energy Availability?  LEA may be intentional, with the athlete intentionally restricting their dietary intake, or unintentional, in which the athlete's nutrition simply isn’t meeting the demands of their training load. Be it intentional or unintentional, the athlete will suffer the same implications to their health and performance.  Intentionally: the athlete is restricting their diet, common in sports such as cross country running and gymnastics where weight effects overall performance. This can be difficult to manage as the athlete must address their complex relationship with food and psychology. Unintentionally:  the athlete is not getting the energy availability out of their diet that their sports demand. This can be easier to manage as it may be sufficient to simply educate the patient on the nutritional demands of their training load.  Who is most likely at risk of RED-S? Most common in sports that unite the importance of a thin body type and success - gymnastics, figure skating. Sports with frequent weigh ins – boxing, rowing  Endurance sports – cycling, marathon running. Regardless of the sport, team culture and coaching staff’s attitudes can contribute to the risk of RED-S in an athlete  The understanding of REDS and its symptoms are poorly known by athletes and coaches therefore if often goes undiagnosed and untreated - this stresses the importance of the role of physiotherapists and sports clinicians in identifying the symptoms in their patients.   What is the impact of RED-S on my health? Bone Health – LEA causes a chronic state of hypoestrogenism which leads to lone bone density.  Endocrine Health – negatively effects thyroid function. Menstrual Health - can range from abnormal bleeding to amenorrhea which is when the female’s period is absent for more than 90 days.  Fertility - due to the absence of ovarian follicular development, anovulation, or luteal-phase defects, menstrual dysfunction can further lead to infertility in females.  Metabolic Implications  Gastrointestinal Implications Psychological – In individuals with REDS, there is an increased prevalence of eating disorders and disordered eating. This has significant implications for psychological well-being, by potentially exacerbating low self-esteem, anxiety and depression. What is the impact of RED-S on my performance? Increased risk of injury – stress reactions, stress fractures due to poor bone health  Poor concentration  Fatigue and poor recovery  Impaired judgement  Neuromuscular performance and reaction times are reduced.  Impaired co-ordination  Negative influence on muscular strength - because of a negative impact on muscle protein synthesis. Negative influence on endurance performance – because of a negative impact on mitochondrial protein synthesis and strength What is the role of the physiotherapist in treating RED-S? Often patients will present to physios with injuries that have been a repercussion of RED-S. Most often this is a bony injury – stress reaction/fracture and/or an overuse injury that has not healed fully. In this case the physio should look out for other red flags such as:  Oligomenorrhea/amenorrhea Recent weight loss Restrictive eating and body dysmorphia Recurrent illnesses Cardiac abnormalities It is important for physios to be able to identify RED-S and ensure the patient gets proper screening. A multi-practitioner, patient-centred approach is needed to treat both the physical and psychological health implications. Management strategies should include: Education Optimising energy availability – altering diet.  Modification of exercise and training – in some case this means only low impact exercise if BMD is very low or stopping exercise completely for a period of time. Mental health support Physiotherapists can modify and monitor an athlete’s activity levels during recovery, prescribe an appropriate training schedule for the athlete, and develop treatment goals for the patient.

Contact ports, with all their excitement and thrill, come with a fair share of risks, and one of the most concerning is the prevalence of concussions. These traumatic brain injuries can have profound effects on athletes, both in the short and long term. In this blog post, we will delve into the causes, symptoms, assessment methods, and the crucial role of physiotherapy in the treatment of concussions. Additionally, we'll explore the intriguing connection between neck rehabilitation for migraine symptoms and its influence on dizziness or vertigo. Causes of Concussions Concussions occur when a forceful impact to the head or body causes the brain to move within the skull. In sports, this can happen due to direct contact to the head with another player or implement, falls, or any abrupt force that jars the head (whiplash from a tackle). Symptoms of Concussions Recognising the symptoms of concussions is vital for prompt intervention. Athletes who experience a concussion may exhibit a range of symptoms, including: • Headache • Dizziness • Nausea • Fatigue • Confusion • Memory loss • Sensitivity to light and noise • Impaired balance and coordination Assessment of Concussions Healthcare professionals use a combination of clinical evaluations, cognitive tests, and imaging studies to determine the severity and extent of the injury. Immediate assessment is crucial to guide appropriate management and ensure the safety of the athlete. If you feel you may have had a concussion it is recommended you get assessed as soon as possible. Physiotherapy Treatment for Concussions Physiotherapy plays a pivotal role in the comprehensive management of concussions. The primary goals of physiotherapy treatment include: 1. Restoration of Balance and Coordination: • Physiotherapists will prescribe you with training drills to retrain balance and coordination, addressing the impaired motor skills often associated with concussions. 2. Gradual Return to Physical Activity: • Through a structured and supervised program, athletes can safely reintegrate into physical activities without risking a relapse if they successfully pass the stages of the return to play protocols. 3. Neck Rehabilitation: • Neck rehabilitation is essential as it has a huge impact on concussion symptoms. Addressing neck issues can alleviate symptoms such as headaches, dizziness, and vertigo commonly associated with concussions. Neck Rehabilitation for Migraine Symptoms and Dizziness after concussion: The relationship between neck issues and migraine symptoms, as well as dizziness or vertigo, is clear. The intricate system of joints and layers of muscle that work to orientate and support the head are usually affected with a contact injury to the head. When this system is not working properly it can cause problems upstream, at the head. Addressing neck-related issues through targeted physiotherapy exercises and manual techniques, such as dry needling, may not only alleviate migraine symptoms but also contribute to the overall recovery of athletes with concussions. At PhysioK our physiotherapists combine the best manual therapy techniques with state of the art training equipment such as the IronNeck™ and the Chattanooga Stabilizer Pressure Biofeedback Unit™ to rehabilitate you. Concussions in sports demand a holistic and multidisciplinary approach to ensure optimal recovery and minimise long-term consequences. Our tailored exercises and innovative interventions, prove to be a cornerstone in the treatment of concussions. The evolving understanding of the relationship between neck rehabilitation and symptoms like migraines, dizziness, and vertigo further emphasise the importance of a comprehensive and individualised approach to concussion management for our patients. As we continue to unlock the mysteries surrounding head injuries, one thing remains certain – early recognition, proper assessment, and timely physiotherapy intervention can make a significant difference in an athlete's journey back to full health.

Osteoarthritis (OA) is a normal part of aging. It is a process whereby inside of surfaces of a joint wear away and the cartilage deteriorates. Bony formations can also occur which change the shape of the joint itself. This wearing away of the joint surface can cause symptoms such as pain, swelling and loss of range of motion at the joint. However, these symptoms are not present in all people who have OA. 1 in 13 Australians report having osteoarthritis, with 2/3 of these people being female. The prevalence of osteoarthritis steadily increases with age. Some people will get to a point in their life where a knee or hip replacement is brought up by their health care provider after a period of joint pain that is affecting day-to-day life. Sore knees stopping you from participating in the things that make you happy? Are you unsure about whether to get a hip replacement? Have you tried physiotherapy? In this blog post we address some facts about osteoarthritis and the role physiotherapy can play in helping you manage your knee or hip pain. How do I know if I have OA? A physiotherapist can diagnose your OA using clinical criteria developed by The National Institute for Health and Care Excellence (The NICE guidelines). The Royal Australian College of General Practitioners endorses the use of clinical criteria without the need for imaging. A physiotherapist may request imaging if the presentation of a person’s OA is not typical, such as: · A history of trauma · Rapid worsening of symptoms · A hot or swollen joint · Or suspicion of a more serious pathology What are the risk factors for OA? A traumatic joint injury is one of the strongest risk factors for developing OA. 50% of people will develop OA within a decade after injuring a joint. Obesity also contributes to the development of OA due to the increased mechanical stress applied to joints in the body and through obesity related metabolic factors which can cause pro-inflammatory processes in cartilage and bone. Jobs that require high levels of physical labour (e.g. Brick layer or builder), particularly those that require kneeling or lifting also increase the risk of OA. Everyone experiences OA pain differently. Pain is not simply an ‘alarm’ arising from a damaged part of the body. Pain is a complex emotional response to physical stimulus that is associated with memories, beliefs and social or environmental context. Pain experienced from OA is no different. People may experience OA pain before any structural changes appear on imaging and in contrast those with advanced OA may experience little to no pain at all. Physiotherapists understand the complex nature of pain and will focus less on the imaging of a joint and focus more on the individual and what factors may be influencing your pain such as general physical and psychological health, social and environmental factors and a person’s beliefs about pain. Why not replace the joint sooner? It is a common belief that the only way to ‘cure’ OA is through surgery. Many people do get relief from a joint replacement, however, nearly 20% of people who have a knee replacement are not happy with the outcome and 30% of people still suffer from pain, stiffness and difficulty with activity day to day. 93% of people who have a hip replacement are satisfied with the outcome however the remaining people report having a worse quality 12 months after surgery, worse than compared to pre-surgery. How can Physiotherapy help you with OA? All guidelines for OA recommend that exercise be the first intervention prescribed. It is a common misconception that exercise can make OA worse. Findings from two recent studies that included 1700 participants concluded that exercise does not trigger increased inflammation or damage the surfaces of joints in people with OA. Exercise strengthens the muscles around a joint leading to improve stability and mobility and is essential for joint health as it can stimulate cartilage regeneration. Therefore, a physiotherapist will not recommend rest but encourage you to engage in a guided physical activity program that is also very beneficial for your general health. Physical activity can also help prevent over 30 chronic diseases, many of these are also common in people with OA, especially obesity which as discussed plays a large role in the development of OA. Surgery should be discussed after attempting a thorough high-value care plan with your physiotherapist that includes exercise therapy, education and if required a weight management plan.