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About Physio K Proudly serving quality physiotherapy and sports physiotherapy in the eastern suburbs of Sydney, including Bondi Beach, Bellevue Hill, Rose Bay, Double Bay, Edgecliff, Darlinghurst, Surry Hills, Randwick, Bronte, Clovelly, Coogee and other surrounding suburbs. ​ At Physio K , we have a simple but fundamental philosophy; that prevention is better than cure. As active people, we all love to feel good and enjoy a full life, but when injury occurs, the pain can be unbearable. Sometimes, pain may develop and the root cause is not immediately evident. This is when Physio K can help. Our mission is to get you back into action as soon as possible. We provide elite level treatment in a professional and welcoming environment. We tailor all physio treatments to your individual needs. To do this, we delve deep during the diagnosis phase to ensure we get to the root cause of the pain. We use clinical reasoning to assess the symptoms and diagnose the cause. We then adopt the most appropriate and innovative treatment to help you recover and get back into action as soon as possible. ​ WE ARE DRIVEN BY RESULTS. Meet The Team Kenny Merlevede Senior Physiotherapist ​ Kenny is a passionate, driven Physiotherapist with over 13 years’ experience as an independent Practitioner across Physiotherapy, Manual therapy and Sports Rehabilitation. He has worked in a number of private practices and has since concentrated on musculoskeletal problems and sport injuries. Kenny believes in holistic physio therapy and is passionate about identifying and addressing the underlying cause of your pain rather than just treating the symptoms. He has particular interests and expertise within low back pain, neck pain and headaches, core stability and sports injuries. ​ Read More Eimear O'Conner Physiotherapist ​ Eimear has a keen interest in the area of musculoskeletal physiotherapy with a specific interest in female athletes. Her master’s thesis focused on relative energy deficiency in athletes, a condition that is prevalent in many young female athletes. She graduated from University College Dublin with an undergraduate degree in Physiotherapy in 2020. Following this she completed her masters in Sports and Exercise Medicine in Trinity College Dublin in 2021. She is also a qualified Pilates instructor and previously led classes for runners and for the older population. ​ Read More Jack Frith Physiotherapist ​ Jack is an extremely passionate sports Physiotherapist. He has experience in numerous sports clubs such as South Sydney Rabbitohs, West Tigers, UNSW Rugby League, and Central Coast Hearts Netball Academy. In addition to sports clubs, Jack has worked as a Physiotherapist in the Royal Prince Alfred Hospital, Westmead Hospital, and Sydneys' leading Occupational Medicine clinic. Jack is well-trained to diagnose and treat various musculoskeletal conditions. ​ Read More Daniel Lezar Physiotherapist​ ​ Daniel is a physiotherapist from the United Kingdom with a keen interest in Musculoskeletal Injuries. Daniel finds great benefits in delivering hands-on therapy in adjunct with a well-structured rehabilitation program to get you moving and feeling better. ​ These experiences have given Daniel a depth of knowledge both around acute management of injuries as well as the on-going rehabilitation of acute and chronic injuries. ​ Read More

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 Hamstring Injuries Hamstring injuries can be the source of a lot of pain or discomfort for many of us. Issues may range from stiffness to tears and everything in between. In this blog, we will explore not only the cause and treatment of hamstring injuries but also the ways in which we can work to prevent them. The hamstrings are composed of 3 muscles; the semimembranosus, semitendinosus and the biceps femoris. These muscles work together to perform the movements of knee flexion (bringing your heels to your bum) and hip extension (going from sitting to standing). Cause The causes of hamstring injuries are numerous. They can range from your own biomechanics to the sport you play but to name a few. Let's explore the most common causes of Hamstring injury below. Pelvic tilt A pelvic tilt is the angle at which your pelvis sits. This may be anterior or posterior. If you have an anterior tilt this leads to over stretching of the hamstrings over a long period of time and subsequently, muscle weakness. This weakness leaves the hamstrings open to an increased chance of injury. Muscle imbalance If one muscle group is stronger than its opposing muscle group, a muscle imbalance can occur. In the case of the hamstrings, the opposing muscle group is the quadriceps at the front of the thigh. During activities requiring high speed the hamstrings may fatigue a lot faster than the quads if an imbalance is present. This too can lead to a strain. Previous injury Ankle sprains can lead to a change in body biomechanics and make you more susceptible to hamstring strains. Our bodies work on a balance of mobility and stability. Our hips and ankles take care of mobility, whereas the knee and foot work on stability. If any of these areas become injured it may compromise the muscle function and thus lead to strain. Previous hamstring injury is the highest risk factor of all for the chance of the strain recurring. Many people return to sport or normal activity far too quickly and can prolong an injury by months. If not treated properly hamstring problems can last for entire sporting careers! Type of physical activity Anyone can experience hamstring strain, but those especially at risk are: ● Sports that require kicking and sprinting: football, soccer, basketball ● Runners ● Dancers ● Older athletes whose exercise is primarily walking ● Teenagers athletes who are still growing Treatment The primary objective of physical therapy and the rehabilitation program is to restore the patient’s functions to the highest possible degree and/or to return the athlete to sport at the former level of performance and this with minimal risk of re-injury.(Physiopedia, 2022) Similar to all types of muscle strains and sprains, the course of treatment and time spent in rehabilitation will vary depending on the individual and the grade of the injury. All muscle injuries should follow the “ PEACE & LOVE” protocol. This is the updated version of the traditional RIC E. Check out our blog detailing “PEACE & LOVE” here . Your physiotherapist will guide you through a personalized rehab programme that you will be required to follow in clinic and at home. In general, it is recommended to stop running and stretching for three weeks or so, you will need to let the scar tissue lay down over the tear without disrupting it. If you stretch the muscle immediately it leads to difficulty for the hamstring muscle fibers to knit back together effectively. It is very rare we ask a patient to stop activity, however in the case of a strain, best available evidence suggests that this is the most effective and time efficient way to return to sport and reduce re injury risk. Once your physio feels you have gone through the healing phase then the fun rehab can begin and eventually get you back out running, kicking, jumping or dancing. How long this lasts varies and is based on individual factors and you will have to reach certain checkpoints before the physio lets you back 100% but on average it’s a few weeks. The main areas of strengthening and soft tissue work in the case of a hamstring strain is not only the hamstrings themselves but also the core and glutes due to their proximity to each other. Physiotherapists can carry out a number of different techniques at various stages during your recovery. These include but are not limited to: ● Manual therapy ● Soft tissue work ● Joint mobilisations ● Trigger point dry needling ● Taping ● Active release techniques ● Biomechanical assessment and gait analysis Prevention There is no fool proof method for preventing the occurrence and recurrence of hamstring injuries. Simple steps you can take to decreasing your chances of sustaining a hamstring injury are: ● Continued stretching. Even once your injury is better, it is important to maintain flexibility. ● Staying strong. Ensuring strong hamstrings helps with muscle imbalances occurring. ● Take your rest days. Fatigue can be a huge risk factor. ● If your hamstrings start to feel achy, don't push them. Our bodies do a great job of letting you know when you’re pushing things too far, so you just need to hear the call. References Hamstring strain (no date) Physiopedia. Available at: https://www.physio-pedia.com/Hamstring_Strain (Accessed: November 1, 2022).

Contact Us For An Appointment Our treatment rooms are private, spacious and sparkling clean. It is a comfortable and inviting space, accessible via a lift on level 8 of 3 Waverley Street. You will find convenient and free (up to 2 hours) parking in Westfields which means you won’t have to walk too far to find us from your parking spot. We are also walking distance to buses and Bondi Junction train station. ​ Address: Suite 801/3 Waverley St Bondi Junction NSW 2022 in the Park Place Building . Phone: 02 7902 1408 NEW LOCATION Send us a message and we’ll get back to you shortly. Name Email Phone number Your message Send Thanks for submitting!

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.

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.

Musculoskeletal physiotherapy plays a crucial role in rehabilitation after surgery, sports injuries, and chronic pain conditions, aiming to restore patients' quality of life through targeted and effective treatments. What Is Musculoskeletal Physiotherapy? Musculoskeletal Physiotherapy focuses on assessing, diagnosing, and treating conditions affecting the muscles, joints, and bones. It involves restoring optimal function and mobility, reducing pain, and promoting overall physical health. This specialised branch of physiotherapy employs evidence-based techniques such as manual therapy, therapeutic exercises, and patient education. Musculoskeletal physiotherapists work closely with patients to develop tailored treatment plans that address specific needs and goals, whether recovering from injury, managing chronic conditions like arthritis, or rehabilitating after surgery. This approach aims to improve quality of life by enhancing movement, strength, and flexibility, empowering individuals to achieve long-term physical well-being. How Is It Different From Other Treatment Techniques Unlike general physiotherapy, which may cover a broader spectrum of musculoskeletal conditions, it focuses exclusively on sports injuries, orthopaedic rehabilitation, and chronic musculoskeletal disorders. It uses specialised assessment techniques and treatment plans designed for these specific needs. Its goal is to restore function, pain relief, and enhance mobility using proven therapeutic approaches Musculoskeletal Physiotherapy Bondi Junction BOOK YOUR INITIAL SESSION HERE Benefits of Musculoskeletal Physiotherapy Musculoskeletal physiotherapy provides several key benefits to patients: Enhanced Mobility: Musculoskeletal physiotherapy helps improve mobility, allowing individuals to regain movement and flexibility crucial for daily activities and overall well-being. Pain Reduction: Through targeted interventions such as manual therapy and therapeutic exercises, physiotherapy effectively provides relief, enhancing comfort and pain management. Rehabilitation Support: It supports rehabilitation after injuries or surgeries, promoting faster recovery and minimising complications. Injury Prevention: Physiotherapy educates patients on injury prevention strategies, contributing to long-term musculoskeletal health. Customised Care: By tailoring treatment plans to individual needs, musculoskeletal physiotherapy ensures comprehensive care that addresses specific health goals and improves overall physical function. ​ Our Approach To The Treatment Our approach to musculoskeletal physiotherapy involves a systematic process tailored to each patient's specific condition and needs. We begin with a detailed assessment to understand the extent of the musculoskeletal issue and its impact on the patient's daily life. Based on this assessment, we develop a personalised treatment plan that may include manual therapy techniques such as joint mobilisation and soft tissue massage to alleviate pain and improve mobility. We also prescribe therapeutic exercises aimed at strengthening muscles, improving flexibility, and restoring normal movement patterns. Throughout the treatment process, we focus on empowering patients with education about their condition and self-management strategies to enhance the long-term recovery process and prevent the recurrence of injuries. Our goal is to provide comprehensive care that promotes optimal musculoskeletal health and overall well-being. Why Choose Us for Musculoskeletal Physiotherapy? Expertise in Evidence-Based Practices: Our team employs scientifically validated techniques and treatments, ensuring effectiveness and safety in managing musculoskeletal conditions. Personalised Treatment Plans: We create individualised plans tailored to each patient's specific needs and goals, ensuring targeted and effective rehabilitation. Advanced Manual Therapy Techniques: Utilising techniques such as joint mobilisation and soft tissue manipulation, we aim to reduce pain, improve joint mobility, and enhance overall function. Specialised Exercise Prescription: We prescribe tailored exercises designed to strengthen muscles, increase flexibility, and restore normal movement patterns, supporting comprehensive rehabilitation. Patient-Centred Approach: Our focus is on empowering patients through education and involvement in their treatment, promoting active participation and long-term management of their condition. Commitment to Quality Care: We are dedicated to delivering high standards of care, prioritising patient well-being, and striving for optimal outcomes in musculoskeletal health. Contact Our Musculoskeletal Physiotherapist Today Contact our musculoskeletal physiotherapist today to begin your journey towards improved mobility and reduced pain. Whether you're recovering from an injury or managing a chronic condition, our focus is on providing effective therapies and empowering you with the tools to enhance your musculoskeletal health. Take the first step towards a healthier, more active life.

WORK WITH US we are passionate about what we do CAREER WITH PHYSIO K We are always looking for excellent Physiotherapists! If you feel like you have the skills, passion and expertise and would like to join the Physio K team and work with like-minded people, then we would love to hear from you! ​ "AT PHYSIO K, WE ARE COMMITTED TO HAVING THE BEST PRACTITIONERS PROVIDING THE BEST POSSIBLE SERVICES. ​ Why Work With Physio K Weekly training Friendly environment Meetings with Belgian beers We value your opinion If we don't have an immediate position, and you are a perfect fit for our team and sensational at what you do, we'll try to make a position available for you - we just want to work with great people, and are really fussy and strict on who joins our team! For all employment inquiries and expressions of interest at Physio K, please email your CV to Kenny@physiok.com.au and we will notify you when a suitable position arises. We have an employment mailing list, sent out when jobs become available. If you would like to be placed on this list, please email the clinic, asking to be placed on the 'upcoming jobs list'. ​ ​ Current positions available:

‘Massage’ is sometimes a very broadly used term, which means not everyone understands the difference between a spa/relaxation massage and a sport/remedial massage. We provide remedial massage therapy, a therapeutic approach to address muscle pain and dysfunction through targeted manipulation of soft tissues. Best Remedial Massage In Bondi Junction ​ ​Our massage therapists offer general and sports therapeutic massage across Sydney's Eastern suburbs. ​ We also cater to nearby areas, including Bondi Beach, Waverley, Tamarama, Bronte, Clovelly, Randwick, Woollahra, Paddington, Darlinghurst, Bellevue Hill, Double Bay, Rose Bay, Dover Heights, and Vaucluse. ​ ​ What Is Massage Therapy? = Massage therapy involves the application of various manual techniques and deep-tissue massage to manipulate the body's muscles, tendons, and ligaments. It aims to alleviate chronic pain, reduce muscle tension, and relieve stress. ​ This therapeutic approach is used to treat a range of conditions, from acute injuries to joint pain, by improving circulation, promoting lymphatic drainage, and increasing joint mobility. ​ We Offer Sports And Remedial Massage ​ ​ Massage therapy encompasses Sports and Remedial Massage, targeting specific areas of the body to alleviate pain and enhance mobility and function. Sports Massage Therapy Massage Therapy Bondi Junction BOOK AN APPOINTMENT Sports massage therapy involves applying specific massage techniques to athletes and active individuals to enhance performance, prevent injuries, and aid recovery. It addresses muscle imbalances, reduces muscle tension, and improves flexibility and range of motion. ​ Athletes commonly use this type of therapy during training and before or after competitions to maintain optimal physical condition and minimise the risk of injuries ​ Remedial Massage Therapy Remedial massage therapy, on the other hand, is aimed at treating musculoskeletal conditions and injuries through targeted manual techniques. It helps alleviate pain, restore function, and promote overall healing by addressing underlying issues in the soft tissues. Benefits Of Massage Therapy Using sports massage and dry needling to help with recovery and maintain their physical capabilities throughout training and competing. ​ Aside from athletes, the general population also benefit immensely from remedial massage; whether it be to help you complete a sporting activity, a marathon or to help relieve pain that allows you to continue your active daily living tasks without discomfort. ​ ​By using dry needling in combination with sports massage we can treat multiple areas of the body efficiently to treat both the pain and the cause.​ If you are recovering from a more serious injury, sports massage can be ​ a great complementary treatment to your physiotherapy. ​ Once back to full activity, regular dry needling and sports massage is an effective way to stay on top of any niggles that may arise once increasing your volume and intensity. How Massage Therapy Works? A variety of techniques are incorporated, such as: ​ Trigger Point Therapy: Involves applying pressure to deactivate sensitive points in muscle fibres that can cause referred pain in other areas of the body, not necessarily where the pain is felt. Dry Needling: A technique using fine needles to release trigger points and muscle tension, often used in conjunction with massage for deep tissue issues. Active Release Techniques (ART): Combines massage, pressure, and movement to address soft tissue restrictions and help restore range of motion. Myofascial Release: Focuses on the fascia, a connective tissue that spans the body. This technique involves stretching and mobilising the fascia around areas of pain to reduce discomfort and improve mobility. ​ These techniques are tailored to individual needs, allowing physiotherapists to achieve optimal results by using them individually or in combination as required. Why Choose Us For Massage Therapy When selecting massage therapy services, our clinic stands out due to our specialised focus on: ​ Expertise in Sports Therapy: Our physiotherapists at Physio K are highly experienced and specialised in Sports Therapy, equipped with in-depth knowledge of human anatomy, particularly musculoskeletal anatomy. Precise Treatment Approach: This expertise allows us to not only target the affected area using a variety of techniques but also conduct specific movement assessments to pinpoint and address problematic soft tissue areas effectively. Integration of Movement: We emphasise the importance of movement alongside hands-on treatment. Appropriate exercises are prescribed and encouraged to complement and enhance the therapeutic process. Contact Our Massage Therapist For An Appointment Contact us to schedule an appointment for customised massage therapy. Our physiotherapists are committed to assisting you in overcoming musculoskeletal issues and improving your physical well-being.

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 Post Operative Rehabilitation 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. ​ Types of post operative physiotherapy we see often and can help you with: - Neck and back physio after surgery (e.g. laminectomy, discectomy, spinal fusion or scoliosis surgery) - Shoulder physio after surgery (e.g. rotator cuff surgery, shoulder reconstructions, SLAP tear repairs, tendon surgery, frozen shoulder surgery or capsulotomy, acromioplasty, etc...) - Elbow physio after surgery (e.g. Tennis elbow or golfers elbow release, fractures or physio after immobilisation) - Hand and wrist physio after surgery (e.g. Carpal tunnel surgery, tendon repairs or fractures) - Hip physio after surgery (e.g. Arthroscopy or THP (total hip replacement), PHR (partial hip replacement), labral tear surgery, repair from fractures) - Knee physio after surgery (e.g. meniscectomy, total or partial knee replacements, ligament surgery (ACL, MCL, LCL, PCL), arthroscopy or after fractures or immobilisation) - Ankle and foot physio after surgery (e.g. Arthroscopy, ligament and tendon repairs, sports injury surgery or plantar fasciitis release) - Physio after muscle and tendon repairs. ​ Our physiotherapists will explain precautions and limitations related to your surgery and they will prescribe specific exercises to improve your mobility, strength and control of movements. ​ Our team will monitor your progress and guide you through your recovery. ​ At Physio K, you’ll get specific individualised treatment. Our goal is to help you to regain your mobility, flexibility, strength, exercise tolerance and movement in order to return to all the activities you enjoy doing. ​ Don’t hesitate to contact us if you would have any questions regarding your rehab or treatments.

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.

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 Neck Pain Physio K offers treatment for many different types of neck pain. Problems in this part of the body can present in many different ways. Some common presentations of neck pain include: Reduced range of motion Pain when turning the head Muscle tightness, either constant or with movements of the head Pain radiating in the shoulders or arms from the neck Pain at the top of the neck, often combined with headaches ​ CAUSE OF NECK PAIN: ​ BAD POSTURE: Poor posture during the day can cause the weight of the head to shift forward and away from the center of the body (forward head posture), forcing the neck muscles to work harder to support the head. Prolonged computer work or looking down at a phone not only moves the head forward but also forces the neck to bend with it. This bending can overextend the muscles in the back of the neck, resulting in pain and inflammation. SLEEPING POSITION: Sleeping with the head turned or twisted can result in neck pain (e.g. with sleeping on the tummy or on a pillow that is too thick or too thin). Short term symptoms could be stiffness and muscle pain. Sleeping with the head rotated to 1 side can result in disc problems in the long run. The intervertebral discs are supposed to recover during the night and that’s not possible when the neck and head are rotated during the entire night. . Cold also has a big impact on the neck muscles. Air Conditioning or sleeping next to a window with a breeze can make the muscle tense up and result in a stiff neck in the morning. ​ TEETH GRINDING: Bruxism is a condition in which people grind or clench their teeth while they sleep. Grinding or clenching the teeth puts pressure on the muscles in the jaw and neck, which can cause neck tension, pain or headaches. ​ WHIPLASH: ​ Whiplash is caused by an injury to the neck when the head moves forward and backwards in a rapid motion that ends up placing strain on the surrounding muscles and ligaments and usually occurs in a motor vehicle accident. Symptoms of whiplash include: ​ Neck pain and stiffness Reduced mobility of the neck Headaches Disc issues (bulges or herniated discs) Nerve issues with referring pain in the shoulders or arms Neck pain caused by whiplash can become chronic if left untreated. STRESS: ​ Stress has a huge impact on the entire human body. It affects some parts more often than others; the neck being one of the most frequent areas. Stress is the body’s natural reaction to a dangerous situation. When we feel threatened, a chemical reaction occurs in our body that allows us to act in a way to prevent injury (‘fight-or-flight reaction’). When a person experiences stress regularly, their muscles remain tense and contracted for longer periods, which can result in neck and shoulder tension. ​ ​ "Most neck pain is a result of bad posture combined with stress and asymmetric movements." ​ It normally builds up over time, but people usually don’t realise it. It’s like slowly filling up a bucket with water; and most people only remember the last drop that makes the bucket overflow: the last wrong movement or the bad position we slept in, which results in a stiff neck. ​ ​NECK PAIN TREATMENT: Neck pain is treated in our clinic after determining the cause of your pain. We perform a thorough examination after taking a health history. Once we know the cause of your problems, we can treat you with a broad range of techniques. Manual therapy, exercise treatment, education and dry needling can all be used to help get you back moving well and feeling great. ​ Watch the following exercises videos for neck pain: Please always check with your physio to know which exercises will be helpful for you. These videos are here as a guide and will contribute to your rehab, in addition to some specific manual treatment. Sometimes you'll need a different approach, so always contact your health practitioner to get the best recommendation for you. ​ Neck pain treatment ​ In the above video, Anthony from Physio K runs you through a neck mobility program, targeted at increasing your movement during the early stages of neck pain. 1. Gentle range of motion exercises. Standing up or sitting down, bringing your chin down towards your chest, then coming back up looking up towards the roof and then coming back down to eye level. Then, try to rotate across to the right and to the left. The last one is side bending or lateral flexion of the neck: taking your ear down towards the shoulder on the right hand side and then coming back again towards the other side. When you're performing these exercises we generally get you to do it for about 10 times per day and you really can't get enough of these; especially during those early stages of neck pain. 2. Upper trap stretch For this one here, we have you sitting right on top of your right hand, reaching over your head with your left hand and gently pulling your left ear down towards that shoulder. Now as you're doing this exercise, you'll get a nice stretch through your upper trap muscle, that's exactly what we're looking for. You're going to hold this stretch for 30 seconds and repeat that three times. ​ Best neck exercises In the above video, Kenny from Physio K is showing a combination of 2 of the best exercises to do when you’re having neck pain. The first one is great when you are doing computer work or are sitting for prolonged periods. The second one is the best strengthening exercise for the neck. 1. Shoulder rolls You can do this one sitting or standing up. Just relax your arms in your lap and rotate the shoulder girdle backwards, making big circles backwards. Try not to use your arms, relax them in your lap and make big circles backwards. Do this for a full minute, if possible 10 times per day. Your muscles are under constant stretch when you’re sitting all day so we would like to get some blood flow in your upper trapezius muscles. 2. Deep neck flexor strengthening Almost everyone could benefit from this exercise. It’s good to improve your strength and also to improve your posture! Start with laying on your back on a mat on the floor and try to make a double chin and hold this for 12 seconds. Keeping your head on the floor. If this is easy, you can go to the next step which is basically the same but after making a double chin, then try to lift up your head just slightly, for 1 centimeter off the floor and hold this position for 12 seconds. This is a tough exercise, try not to compensate and keep the double chin position at all times!

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!