Common Injuries

Chronic Ankle Instability

Chronic ankle sprain and instability treatment

Chronic ankle sprain and instability treatment

What Causes Chronic Ankle Instability?

People who have a sprained their ankle may develop chronic (long-lasting) ankle instability. It is considered to be chronic if the ankle joint still gives way too easily six months after the first sprain, or if the ankle is sprained again within six months of the first sprain. One quarter of all sporting injuries are ankle related, and 85% of the time these are lateral ligament complex problems.

This kind of instability can develop if the ankle ligaments are overstretched or torn, and heal too loosely (mechanical instability). The interactions between the bones in the ankle and the surrounding ligaments and muscles may be disrupted too. The body has an unconscious awareness of movement and spatial orientation within the body, known as proprioception. This helps to coordinate the movements of the joints by using unconscious reflexes to stabilize them and keep the body balanced. So if an ankle feels permanently unstable, this might not only be caused by overstretched ligaments, but also by a problem with proprioception or resulting problems with muscle coordination.

Chronic Ankle Instability Treatment Options

There are a few different treatment options for chronic ankle instability. At first “functional treatment” is tried, involving physiotherapy to strengthen the joint, and possibly wearing an ankle brace or rigid tape to stabilize it.

One common approach is called neuromuscular training. The aim is to improve the stability, strength and coordination of the ankle. Studies show that neuromuscular training can speed up the healing process of ankle stability and mobility in the first few weeks. But there is not enough research to be able to say what effects this treatment has in the long term.

If the joint remains unstable despite training because the ligaments are too loose, surgery may be considered. One option is to shorten and tighten the ankle ligaments. This is not a very common approach and is usually utilized when all other avenues have been exhausted.

Chronic Ankle Instability Rehab

Chronic Ankle Instability Rehab

Chronic Ankle Instability Surgery Recovery & Rehab

Getting back to sport after surgery

Ankle instability often leads to problems with muscle coordination. For this reason, ankle exercises are a very important part of rehabilitation after surgery. Wearing an ankle brace during this time may also help. Braces not only support the joint from the outside – the pressure will also help you develop a good sense of muscle coordination again.

People probably benefit from starting movement, strength and coordination exercises two to three weeks after surgery at the latest. Studies suggest that people who do this become active again sooner than those who wear an ankle brace for six weeks and do not do any exercises during that time. In the studies, the participants who started doing exercises and strength training earlier were able to go back to work about one to two weeks sooner. They were also able to do sports again about three weeks earlier. But after about two years no advantages could be seen anymore: the stability and mobility of the affected ankle were the same in both groups.

Physiotherapy Vs surgery?

There were no studies comparing surgery directly with physiotherapy or other treatments. For this reason, it is not possible to say who might benefit most from surgery or how effective it is compared with non-surgical (conservative) treatment.

It is also not clear how the different surgical procedures compare with one another. There are only few small trials on this, and they do not provide reliable results. More research is needed to be able to answer this question.

Overall, it is currently not clear whether surgery leads to a faster recovery than strength and coordination training does. But if the ankle remains unstable because of loose ligaments, surgery might be an option. Whichever treatment you go for: with a little patience, sprained ankles usually become stable again.

If you are suffering from an ankle injury and are looking for a Sydney CBD physio contact the team at Sydney Physio Solutions who can help you get back on your feet again.

Clinical Pilates at SPS Castlereagh Street

Clinical Pilates Classes Sydney CBD

Pilates at Castlereagh Street Sydney CBD

Pilates Classes at Castlereagh Street Sydney CBD

We are excited to announce that Clinical Pilates are now offered at our Castlereagh Street physiotherapy clinic! All of the pilates classes and private sessions will be lead by our experienced physiotherapist and Pilates clinician Talia, who will provide a personalised approach to your exercise regime – whatever your fitness or experience level may be.

We are offering a variety of Pilates Classes:

  • Pilates Mat classes: These are ideal for those who are new to pilates, returning to exercise from injury or would like to focus on the fundamentals of pilates and correct core activation. You will work through a variety of exercises on the mat using small equipment to challenge your posture and core control.
  • Pilates Equipment classes: For those of you who have Pilates experience or are wanting to be further challenged on the pilates equipment, these classes progress and challenge your core control with the use of the Reformer, Trapeze Table and small equipment such as swiss balls, foam rollers and hand weights. The class is run as a circuit providing a taste of each equipment in every class. Close supervision to posture and technique is maintained.
  • Pre-natal pilates classes: Our pre-natal pilates classes are suitable to join at any stage of your pregnancy if you have been cleared for exercise. These classes have an emphasis on exercise and education to give you confidence throughout your pregnancy and into labour. Activation of your pelvic floor and deep abdominals will be taught in functional positions, as you work through a variety of exercises using equipment such as the Reformer, Swiss Ball, Theraband and small weights to challenge your stability in different postures. As the class is led by a physiotherapist it is a great chance to manage any musculoskeletal aches or pains you might be experiencing such as treating low back pain.
  • Private (1:1) and Duet (2:1) sessions: These  classes allow for more individualised sessions to introduce the participants to both mat and equipment-based exercises. The fundamentals of pilates can be consolidated and a home exercise program can be developed. These sessions afford you the freedom to book whenever suits your schedule and can be a great way to enhance your current training regime, or get you back into exercise.

To ensure correct technique and to maximise benefits from each session, we have a maximum of four people per class. This allows close supervision and the power to tailor each class to the participants needs.

Clinical Pilates Classes Sydney CBD

Clinical Pilates Classes Sydney CBD

PILATES CLASSES TIMETABLE: Next term begins 26th June 2017

TIME MONDAY TUESDAY THURSDAY
7AM – 7:45AM Equipment
8AM – 8:45AM Mat
12:30PM – 1:15PM Pre-natal
6:45PM – 7:30PM Equipment

 Pilates Classes Pricing

  • Assessment: $136 (45 minutes)
  • Internal Assessment: $FOC (30 minutes)
  • Pilates Pack Private: $655 (45 mins) (Buy 5, get 1 free)

$535 (30 mins) (Buy 5, get 1 free)

  • Duet classes $86 (45 mins)
  • Duet class pack $430 (45mins) (Buy 5, get 1 free)
  • Small group class: $41/class ($328 – 8 week term)

$33/class ($528 -16 week term)

$45 casual class

Reception can be contacted on: 02 9264 4153 or Castlereagh@ssop.com.au for further information or to speak with Talia.

Pilates and Lower Back Pain

Pilates for Lower Back Pain

Core Stability Exercise vs General Exercise for Chronic Low Back Pain

It has been well documented that Lower Back Pain, (LBP), is one of the most frequently reported disabilities (affecting between 60% – 80% of adults), we face in the community. Unfortunately, 40% of those suffering with LBP will not fully recover within the first 3 months.

As Physios and Pilates Clinicians, we see this type of presentation everyday.  A common back pain trigger can be from a poor lifting technique.  At Sydney Physio Solutions, we are continuously striving to find the best way of helping to improve the experience and recovery in this population group.

A recent study, published earlier this year, found that people with Lower back pain who undertook exercises to activate and gain control of their deep spinal stabilisers, aka “The Core”, had better outcomes in the first few months of treatment than those who didn’t.

In a nutshell……

  • “Core exercises”, (learning specific & correct activation of your muscles supporting the spine and pelvis), provide a better outcome during the first 3 months of intervention compared to general exercise alone for people with LBP.1
  • People with Lower back Pain (LBP) display a decreased activation or delay in Transverse Abdominus (deep abs), and Multifidus (supporting spinal muscles). Thus core exercises consist of regaining the strength of these muscles through specific training. 1

At Sydney Physio Solutions, all of our Pilates Clinicians are physios, and thus have the ability not only to assess your core in real time via Ultrasound, but can also guide you personally on what exercises will help and how to progress these if you suffer from lower back pain. Using this technology, you can guarantee you are receiving the most up-to-date, effective and evidenced based approach to managing your pain.

Back Pain Exercises: Low Back Pain Relief & Hamstring Strength for Squats

Looking for Physio in Sydney CBD to treat your lower back pain – Sydney Physio Solutions have two centrally located clinics in Sydney CBD as well as a clinic in Chatswood.

Reference:

  1. Brian JC, Kenneth EG, Elizabeth RN, Lindsey EE. Core stability exercise Versus General exercise for Chronic lower back pain. Journal of athletic training 2017 Vol 52 (1) 71-72.

Clinical Pilates at Sydney Physiotherapy Solutions Chatswood

Pilates Classes Chatswood

Clinical Pilates has landed at Sydney Physiotherapy Solutions Chatswood

Pilates Classes Chatswood

Pilates Classes Chatswood

Do you suffer from persistent or recurrent low back or pelvic pain?

  • A 2016 study on back pain and Pilates exercise showed significant improvements in disability, pain, flexibility and balance in patients with low back pain.
  • Multiple studies have also shown altered muscle activation patterns around the low back to be related to acute, and/or persistent low back pain.
  • Pilates exercises teach you how to effectively activate the deep core muscles of your back, abdomen and pelvic floor. Thus, helping to manage the source of your low back pain.
  • We also use real-time ultrasound to assess the activation patterns of your deep core muscles. This allows us to directly assess muscles and provide visual feedback to you.

Our new Chatswood Pilates classes are run by our Physiotherapist and Pilates Clinician, Brittney Marlowe. Our Chatswood pilates classes cater for all experience levels from beginners to advanced.

You will need to have an initial Pilates assessment prior to beginning classes, so we can identify your individual status, your needs and requirements, and goals for the term.

Health  Fund rebates may apply.

Class timetable

Monday 7.30am – 8.15am

Tuesday 1pm – 1.45pm

Thursday 6.15pm – 7pm

 Pricing

Group class (max 4 people per class)

Casual class – $45/class

One term (10 pack of classes) – $40/class (buy 9 get one free)

Private session – $98

Initial consultation – no gap*

Reception can be contacted on: 02 9419 2553 or chatswood@ssop.com.au for further information or to speak with Brittney.

To find out more about our Chatswood Pilates classes contact Sydney Physio Solutions – your local Chatswood physio.

Defying Gravity with the Alter-G

Alter G Anti Gravity Treadmill Sydney CBD

Alter G Anti Gravity Treadmill Sydney CBD

The AlterG Anti-Gravity Treadmill has finally arrived in Sydney CBD.

Here at Sydney Physiotherapy Solutions we understand how important it is for runners and other athletes to recover quickly so that they can continue participating in the sport that makes they love.

We are dedicated to continuously educating ourselves in order to provide the the most current and effective treatment possible. This is why we have decided to introduce the Alter-G anti-gravity treadmill to our brand new clinic at 155  Castlereagh Street in Sydney CBD.

Sydney Physio Solutions is proud to be one of the only clinics in Sydney to have an Alter-G anti-gravity treadmill.

Working with runners and athletes is a speciality here at the clinic. Many of our therapists are runners themselves which gives us an advantage when treating running injuries as we understand the sport and have the necessary experience in treating the associated injuries. More importantly, we understand that most of our athletes would prefer to keep running while injured and so we have introduced the Alter-G to ensure that we can keep our athletes running.

Advantages of the Alter-G Treadmill

  • Helps minimize time lost from training, especially those training for an event such as a marathon
  • Maintains cardiovascular fitness during rehab
  • Reduces stress on joints
  • Improves bone density measures
  • Suitable for runners who may be overweight
  • Allows gradual loading as our injury heals during rehabilitation

Specific injuries that the Alter-G is suitable for

  • Knee osteoarthritis
  • Complex regional pain syndrome
  • Fibula stress fracture
  • Lumbar disc herniation
  • Metatarsal stress fracture
  • Plantarfasciatis
  • Ankle sprains
  • Tibial stress fractures
  • Navicular stress fractures
  • All types of muscle strains

To find out how the Alter-G AntiGravity Treadmill works read more here.

Alter G Anti Gravity Treadmill Sydney

Alter G Anti Gravity Treadmill Sydney

The Alter G treadmill uses an inflatable bubble to enable users to walk and run in a reduced gravity environment. The effects of training in this environment is lowered impact on your lower body meaning a reduced risk of long term injury in addition to reducing the time to return to running post injury.

The Alter G in the Hi Performance Centre (HPC) is available to everyone whether you’re an athlete, returning to exercise from an injury or to aid weight loss.

Contact our Castlereagh Street clinic to make a booking on the AlterG Anti-gravity Treadmill machine.

Hamstring Injury Guide

WHAT ARE THE HAMSTRINGS?

The hamstrings are a group of 3 muscles located in the posterior of the thigh, between the hip and the knee. They consist of the semitendinosus, semimembranosus and biceps femoris.                                                                                                                                                                                                                            The hamstring muscles run from the “sitting bones” (ischial tuberosity) at the base of the pelvis and finish behind the knee, attaching to the top of the fibula on the outside of the knee (bicep femoris) and tibia on the inside of the knee (semimembranosus, semitendinosus).

WHAT DO THE HAMSTRINGS DO?

The main job of the hamstrings is to bend the knee, as well as helping to decelerate the knee during extension in activities such as walking and running. As the hamstrings cross both the hip and the knee, they also have role in extending the hip.

WHAT ARE THE HAMSTRINGS ATTACHED TO?

The main common origin of the hamstring complex is the ischial tuberosity. This is commonly called the seat bone and can be felt as a hard spot near the gluteal folds.

From here the hamstrings split into 3 muscle bundles. One passes towards the outside of the knee (biceps femoris) the other two head towards the inside of the knee (semimembranosus and semitendinosus).

The lateral hamstrings insert into the lateral tibia, lateral collateral ligament and fibular head.

The medial hamstrings insert into the superior and medial tibial border. They blend with the tendon of the gracillis muscle to become the pes anserinus tendon.

There may also be a bursa present at this location.

WHICH ACTIVITIES USE THE HAMSTRINGS?

The hamstring is a prime mover for all activities which include flexion (bending) of the knee and extension (straightening) of the hip. It is also responsible for braking a knee or hip movement in the opposite direction.  

 Activities which depend on the hamstring to do both of these functions include walking, running, squatting, bending, lifting, kicking and rowing to name a few.                                                                                                                                                                                                                                                 If you combine some of these activities such as running and bending, or picking a ball up from the ground while running, the intensity demanded of the hamstring increases dramatically. 

The hamstring is also responsible for pelvic control. It pulls the pelvis into posterior rotation and facilitates anterior rotation by not activating. This has great importance for pelvic stability during static and dynamic activities.

WHAT IS A TIGHT HAMSTRING?

The feeling of hamstring tightness is ambiguous and does not necessarily mean the hamstring’s physical and mechanical properties are under excess tension or shortened. It is possible to have one without the other.

It could be one of several different complaints which may include the following:

There has been a loss of range of motion around the hip joint, knee joint and lumbar spine.

End of range of motion around joints is restricted and requires extra effort to achieve this.

The movement around the joints may be fine but the hamstring just never feels relaxed.

The movement may be fine around the joints and the hamstring feels relaxed, but there is a mild pain in the hamstring, and is perceived as being “tight”.

WHERE WILL HAMSTRING PAIN OCCUR?

Depending on what hamstring injury you have, pain can either occur in the muscle or the tendon. There are 3 main muscles that make up your hamstring, therefore depending on which hamstring muscle you have injured this will indicate the area of pain.                                                                                                                                                                                                                                                     Common areas of pain are centre of the muscle belly, where the muscle meets the tendon, where the tendon inserts into the bone, such as your sitting bone or tendon pain above the back of the knee.

WHAT CAUSES HAMSTRING INJURY?

Acute Hamstring injuries such as a tear are generally due to high velocity, intensive load being placed on the muscle. These also occur as a result of weakened or unconditioned muscles around the hip/pelvis and quads which can in turn put more strain through the Hamstring as it tries to compensate.  

Posture-wise you may be more at risk if you stand and move with your pelvis tipping forwards, or slumping back - this can put the Hamstrings at a disadvantage mechanically and may render them in a long, weak and or tight position.

WHICH HAMSTRING IS MOST COMMONLY INJURED?

There are two distinct types of Hamstring injuries, therefore it depends on the situation and the Sport undertaken as to which hamstring muscle can become injured;

Type 1 Hamstring strains occur during high-speed running. This is the more common type of Hamstring strain, and usually affects the Biceps Femoris, one of the parts of the Hamstring muscle, which meets the tendon near your Ischial Tuberosity (sit bone). These injuries are often more severe in their initial presentation, but recover much more quickly.

Type 2 Hamstring strains occur during movements leading to extensive lengthening of the Hamstrings when the Hip is also flexed, such as high-kicking, sliding tackle, and front-split – these injuries may occur at slow speeds, such as in gymnasts and ballet dancers, and can take much longer to rehabilitate.

HOW DO I TREAT A HAMSTRING INJURY?

Early management following a hamstring tear is crucial in determining your recovery time frame. The hamstring may bleed for several days. A RICE (rest, ice, compression, elevation) regime should be incorporated, whilst stretching should be avoided in this early period.

As soon as possible, pain permitting, exercise should commence to strengthen the hamstring again whilst also maintaining strength and flexibility of the unaffected musculature (eg glutes, calf). The PATS (progressive agility and trunk stabilisation) program is an example of an exercise program that studies have shown improves return to sport times and reduces re-injury rates.                                                                                                                                                                                                      Hamstring strengthening programs should progressively increase in intensity and incorporate different speeds and movements specific to your sport. When the hamstring is strong enough, you may return to training but you should successfully complete one week of full training prior to match play.

If the tendon, as opposed to the muscle, of the hamstring is thought to be the injured then you should follow a tendinopathy protocol. If you suffer from recurrent hamstring injuries then you may have a 'driver' from another area such as nerve tension which should be addressed using a neural mobilisation regime. To get a rehabilitation program tailored to your injury and needs, see an experienced physiotherapist.

WHAT IS THE DIFFERENCE BETWEEN A HAMSTRING STRAIN AND A HAMSTRING TEAR?

A grading system is used to determine the extent of a hamstring injury:

Grade 1 = a mild strain - few muscle fibres torn, minimal/no loss of muscle strength, and minimal pain on contraction. May present with some mild swelling and bruising.

Grade 2 = moderate strain/tear - significant number of fibres torn, muscle weakness and significant pain on contraction of that muscle. Usually presents with significant bruising and swelling. Please note this can take a few days to appear particularly if the tear is very deep.

Grade 3 = Complete tear - this means the muscle has been torn completely with a severe weakness/loss of function and is often pain free on resisted testing. This injury presents with signficant swelling and bruising.

WHY DO HAMSTRING MUSCLES CRAMP?

Hamstring cramping, especially cramps associated with a physical performance, is common and can be a painful and frustrating experience. However, despite their prevalence the exact cause is still unknown.

There is likely to be a combination of contributing factors though muscle fatigue seems the most likely. Muscle fatigue, or overload, may result from insufficient training/preparation, environmental conditions, intensity and duration of activity. The result of this overload is an increase in the excitability of the motor neuron, which may lead to cramping.

Several other theories, including the serum electrolyte theory, where it is thought that decreased electrolytes (e.g. Sodium, magnesium, potassium) caused by excess sweating (or overhydration) are being explored further by leading medical and sports scientists.There is a lot of potential in these studies for explaining and perhaps helping to prevent cramping.

The best that a person can do to prevent exercise induced cramps, is to ensure they prepare adequately for an athletic performance. This includes completing proper training, warm up, having the correct equipment and having an adequate diet and hydration.

WHAT EXERCISES SHOULD I DO TO PREVENT HAMSTRING INJURY?

Stopping a future hamstring injury is impossible, however, minimizing the likelihood of injury can be achieved through specific hamstring exercises.

These exercises should aim to achieve ‘strong and long/flexible’ hamstrings in comparison to ‘weak and short/tight’.

Whilst stretching exercises can help achieve ‘long’ hamstrings, certain strengthening exercises are more effective. Think ‘strengthen to lengthen.’

The godfather of hamstring strengthening is the Nordic Hamstring Exercise. (See below). 

According to at least half a dozen recent studies, almost two-thirds of hamstring injuries might be prevented by practicing the simple steps below. 

nordic-hamstring-exercise

nordic-hamstring-exercise

Steps: 1) Grab a partner or lock your ankles under a stable bar. Place your knees on a padded surface

2) Maintaining a straight torso (no bending at the hips or arching lower back), slowly lower yourself forward towards the ground.

3) Maintain position for 5 seconds and then break your fall onto the ground by placing your hands out in front of you. (Similar to a push-up position)

4) Repeat 10 times.

HOW TO DO A HAMSTRING STRETCH AND A HAMSTRING CURL?

Hamstring curls:

As the hamstring muscles are knee flexors the aim of a hamstring curl is to strengthen these muscles by bending your knee.

Technique:

Lying on your front with foot pointing down over the edge of a couch/table/bed, the athlete fully bends the knee – trying to touch your buttock with your heel.

Provided this is pain free, a resistance band or ankle weights can be used to increase difficulty.

Advantages:

Lying leg curls are the most direct exercise in isolating pure hamstring activity and strength. Other exercises such as Romanian deadlift or hyperextension exercises are hinging movements at the waist, working the hamstrings via the hip joint. That makes it more of a stretch exercise. The lying leg curl is more of a true and direct hamstring contraction exercise.

Disadvantages:

The lying leg curl is difficult to load unless you have access to a machine in a gym setting. The movement is not very functional in a sense that it is not a movement that happens naturally during the course of daily living (vs squat or deadlift).

Pain Triggers – Shoulder Rides

 

shoulderride2

 

Most parents know kids can cause pain… literally. Lifting and carrying children can result in stress and strain on the parent’s body, back, shoulders and neck. The shoulder ride is a typical suspect. Despite being great fun for the child, it can quite literally be a pain in the neck for the parent as sometimes it is just quicker and easier to pick up a child when walking a long distance.

So how can a parent minimise the stress and strain on their own bodies?

  • If you absolutely insist on lifting a child up onto your shoulders, try having them stand on a higher (make sure it is safe!) surface such as a table, so that they are at the correct height. Remember its always much better to lift with your legs, rather than your back and this is no different
  • There are carrying devices on the market to assist in carrying children on the back or shoulders. These devices are potentially a safer option for the parent, and avoids the child needing to use a tight grip on the neck or head to hold on.
  • If carrying a baby or infant in the arms be conscious of alternating sides regularly to avoid overloading on one side only.
  • Limit the amount of time or the regularity of shoulder rides.
  • Know when to say no. Don’t attempt it if you are tired, or sore.
  • Know your limits. At some point in time your child will be simply too big to carry. Try and explain to them that it is no longer safe to keep carrying them.
  • Learn a few smart stretches to help keep you limber. Your friendly physiotherapist can guide you, or help you out if you’ve already suffered the effects before reading this advice.shoulder-rides

 

If you suffer from neck or back, it is best to commence neck treatment straight away.  Your physiotherapist has numerous tricks that can help to quickly relieve your neck pain and muscle spasm.

If you have had neck pain or stiffness for a month or more, your GP may be able to refer you to a physiotherapist in Sydney as long-term stiffness can be treated effectively at any time.

If you are not sure what to do, please contact Sydney Physio Solutions for advice or to make an appointment with one of our neck physiotherapists.

Pain Triggers – Laptop Bags

laptop-bagsCarrying a heavy laptop bag can be a common cause of lots of joint issues including neck, shoulder, lower back or forearm pain. Laptops and all the paperwork that comes along with them often weigh more than we think and can cause significant postural asymmetries and abnormal joint loading – especially if we carry them for long periods and always on the same side.

Another common culprit is us females popping our heavy laptops and papers into our shoulder handbags – not only is this bad for our shoulder and neck but also bad for our bags!  

Consequently consider using a wheeled or rolling laptop bag and swapping arms regularly backpackto help keep these aches and pains at bay. A rucksack bag rather than an over the shoulder or carrying case is also better option.

So ladies for those of you going against these recommendations its a good excuse to go shopping – happy bag hunting! 

laptop-bag

 

If you suffer from shoulder pain or neck pain, it is advisable to start shoulder treatment straight away.  Your physiotherapist has numerous tricks that can help to quickly relieve your shoulder pain and muscle spasm.

If you have had shoulder pain or stiffness for a month or more, your GP may be able to refer you to a physiotherapist in Sydney as long-term shoulder stiffness can be treated effectively at any time.

If you are not sure what to do, please contact Sydney Physio Solutions for advice or to make an appointment with one of our shoulder physiotherapists.

Driving Posture

drivingCould your driving position be causing your pain?

With the number of hours we spend in our cars commuting to and from work or during our weekend errands it could be possible that your driving position is causing you pain.

Common pains experienced with driving are neck, shoulder, lower back and foot pain. If you do experience any of these what could you do about it?

  1. Before you get into the car ensure there isn’t anything on you that can alter your sitting posture. Empty pockets of pants and jackets removing wallets, phone and keys; as well as ensuring that clothing is not restrictive.
  2. Seat position:
  • Adjust the seat so that you’re not having to reach too far forward on the steering wheel and you can visually see the road well. By moving the seat forward you should have a slight bend in your knee and be able to easily press the clutch or accelerator fully.
  • You want to keep your spine upright by correcting the backrest position. Using pillows can be a great way of correcting your spine position or the height of your hip and knees. This should reduce the pressure on your spine.
  1. Steering wheel: the height is determined on how much clearance there is for your knees during sitting and where you can still see the display panel well. To determine the arm length you should be able to rest your wrist comfortably on the top of the wheel without reaching forward. Keep both hands on the wheel to stop any twisting or side bending in sitting.
  2. Mirrors: Adjust your mirrors last to prevent any twist of the spine, neck protraction or leaning forward with the body.
  3. Foot placement: common areas of pain can be your heel or the ball of the foot. If you rest your foot on the floor this could lead to heel pain. Ensure that your foot is straight and use shoes that have cushioning around the heel. If pain is persisting once you stop driving this could indicate there is another underlying issue that may need to be treated. Pain in the ball of your foot is generally due to the contact point of the pedal, and is can be influenced by shoe choice. Ensure to wear comfortable shoes or implement gel padding if necessary to the pressure through the foot.

 

Even once you have established a good sitting position it is important to ensure you take regular breaks. For long distance drives take a minimum of 10-15 min breaks every 2 hours. When you stop ensure to walk and perform stretches. When you return to driving, recheck and adjust your sitting posture to alleviate your current symptoms.

Whilst driving check your posture to ensure you don’t slouch.

If pain still persists with the above advise please seek treatment from your GP or physiotherapist.

Pain Triggers – Lifting

Pain Trigger – Lifting

A common pain trigger for low back pain can be from a poor lifting technique. A common mistake is curving the back forward and then using your back to lift, rather than your legs.

Simply follow these simple steps and your chances of injury will be minimalised.

1) PLAN – Plan your lift. Are there any obstacles along the path that can be removed? Is it too heavy? Do you need someone else to help you?

2) PREPARE – Stand with your feet approximately shoulder width apart, directly facing and close to the object.

3) EXECUTE – Squat down by bending from your hips and knees, tighten your stomach muscles, grasp the object and lift the load by pushing through your legs. Remember to keep your back as straight as possible throughout the lift. It is also essential that you don’t twist your body.

Take your time, follow these steps and the next time you are moving house will be a much more enjoyable experience!

 

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