To satisfy your curiosity about surgical Carpal Tunnel release
Monday, 10 November 2014
Thursday, 25 September 2014
Wednesday, 17 September 2014
Wednesday, 10 September 2014
BACK WEEK : TOP TIP, LIFTING
When lifting, it's the way you lift that is most important, not just the weight you are lifting. When lifting, try to be as close to the object as possible, squatting to make the lift. Use your legs to lift. Don't torque your body or bend during the lift.
Tuesday, 9 September 2014
BACK CARE TIP
- Eat a healthy diet and exercise, as being overweight can be a cause of back pain
- STAY ACTIVE, CALL US NOW 0325863240
Thursday, 4 September 2014
Wednesday, 27 August 2014
Tuesday, 26 August 2014
Thursday, 7 August 2014
DRY NEEDLING FOR NECK PAIN
Neck Pain
Dryneedling can decrease pain and increase motion.
“When you have neck pain, the muscles in your neck are often painful to the touch. The irritable, hard “knots” within the muscle or connective tissue that may cause pain over a large area are called trigger points.
The researchers studied 17 patients. All patient’s neck pain began within 7 days of the start of the study. Half of the patients received trigger point dry needling, and the other half received no treatment. The patients who received the dry needling had better results.
Immediately after the treatment, their pain decreased by 33%. One week after the treatment, their pain was 66% less. Also, those patients treated with dry needling were better able to bend their heads forward and backward and to turn their heads toward the painful side of their necks.”
Source: Mejuto-Vázquez (2014) Short-Term changes in Neck Pain, widespread pressure pain sensitivity, and cervical range of motion after the application of trigger point dry needling in patients with acute mechanical neck pain: A Randomized Clinical Trial
J Orthop Sports Phys Ther 2014;44(4):261. doi:10.2519/jospt.2014.0502
All rights are reserved to the author and JOSPT
WATCH MY CLIP ON EXERCISES!
https://www.youtube.com/watch?v=9zdalRdB1X4
Dryneedling can decrease pain and increase motion.
“When you have neck pain, the muscles in your neck are often painful to the touch. The irritable, hard “knots” within the muscle or connective tissue that may cause pain over a large area are called trigger points.
The researchers studied 17 patients. All patient’s neck pain began within 7 days of the start of the study. Half of the patients received trigger point dry needling, and the other half received no treatment. The patients who received the dry needling had better results.
Immediately after the treatment, their pain decreased by 33%. One week after the treatment, their pain was 66% less. Also, those patients treated with dry needling were better able to bend their heads forward and backward and to turn their heads toward the painful side of their necks.”
Source: Mejuto-Vázquez (2014) Short-Term changes in Neck Pain, widespread pressure pain sensitivity, and cervical range of motion after the application of trigger point dry needling in patients with acute mechanical neck pain: A Randomized Clinical Trial
J Orthop Sports Phys Ther 2014;44(4):261. doi:10.2519/jospt.2014.0502
All rights are reserved to the author and JOSPT
WATCH MY CLIP ON EXERCISES!
https://www.youtube.com/watch?v=9zdalRdB1X4
Friday, 1 August 2014
PAIN IN THE NECK? WATCH THE CLIP
https://www.youtube.com/watch?v=9zdalRdB1X4
Pain in the Neck? Stretches and strengthening are essential to overcoming the symptoms.
When muscles cross over each other there can be problems with "adhesions". For instance the SCM and the scalenes. Both are neck flexors, but the SCM is a contralateral rotator and the scalenes an ipsilateral rotator. If one is inhibited, and they are functional opposites, or the "brakes" for each other's movements, then one has to work harder. That extra work can cause inflammation and "stickiness". This principle applies throughout the body. Correct these relationships and watch function and mobility improve.
Pain in the Neck? Stretches and strengthening are essential to overcoming the symptoms.
When muscles cross over each other there can be problems with "adhesions". For instance the SCM and the scalenes. Both are neck flexors, but the SCM is a contralateral rotator and the scalenes an ipsilateral rotator. If one is inhibited, and they are functional opposites, or the "brakes" for each other's movements, then one has to work harder. That extra work can cause inflammation and "stickiness". This principle applies throughout the body. Correct these relationships and watch function and mobility improve.
Monday, 28 July 2014
Friday, 11 July 2014
GOT THE FLU? TRY A PHYSIO...BALLITO PHYSIO TALKS ABOUT CHEST PHYSIO
CHEST PHYSIOTHERAPY
WHAT IS IT
A treatment consisting of different techniques to aid the removal of secretions from the lungs.
WHAT DOES IT CONSIST OF?
1. Postural drainage aids mucus removal from different lobes of your lungs using gravity. By placing yourself or your child in different positions, mucus drains to the bigger airways where it can be coughed up.
2. Chest Percussions
Or Clapping or tapping also known as "tappy tap" by some of my paed patients.
This technique involves a rhythmic tapping of the chest to loosen up thick mucus so that it can be expelled.
3. Controlled Coughing/Supported Coughing
To break down secretions and expel mucus.
4. Deep Breathing Exercises/Autogenic Drainage/Active Cycle of Breathing, Huffing (Forced Expiration Technique)
Works on different air pressure in the lungs to move the secretions to the larger airways. Improves the distribution of oxygen by expending the lung tissue.
5. Vibrations
Performed with breathing exercises to facilitate movement of secretions. Gentle vibrations applied manually to chest wall to break down secretions.
6. Incentive spirometers, Peak flow meters and Bronchovibes and nebulization are essential adjuncts to complete your chest physiotherapy treatment.
STAY ACTIVE, KEEP BREATHING AND GIVE US A CALL 0325863240
WHAT IS IT
A treatment consisting of different techniques to aid the removal of secretions from the lungs.
WHAT DOES IT CONSIST OF?
1. Postural drainage aids mucus removal from different lobes of your lungs using gravity. By placing yourself or your child in different positions, mucus drains to the bigger airways where it can be coughed up.
2. Chest Percussions
Or Clapping or tapping also known as "tappy tap" by some of my paed patients.
This technique involves a rhythmic tapping of the chest to loosen up thick mucus so that it can be expelled.
3. Controlled Coughing/Supported Coughing
To break down secretions and expel mucus.
4. Deep Breathing Exercises/Autogenic Drainage/Active Cycle of Breathing, Huffing (Forced Expiration Technique)
Works on different air pressure in the lungs to move the secretions to the larger airways. Improves the distribution of oxygen by expending the lung tissue.
5. Vibrations
Performed with breathing exercises to facilitate movement of secretions. Gentle vibrations applied manually to chest wall to break down secretions.
6. Incentive spirometers, Peak flow meters and Bronchovibes and nebulization are essential adjuncts to complete your chest physiotherapy treatment.
STAY ACTIVE, KEEP BREATHING AND GIVE US A CALL 0325863240
Monday, 7 July 2014
SINUSITIS AND PHYSIOTHERAPY
WHAT IS IT?
Infection of the paranasal sinuses occuring when there is a collection of fluid causing pressure and pain.
Common causes allergic rhinitis or upper respiratory infections.
WHAT ARE THE SYMPTOMS
Headaches, facial pain, pain in the roof of the mouth or teeth, excessive nasal drainage, fever.
HOW CAN PHYSIO AID THIS CONDITION?
Ultrasound therapy, Manual massage and drainage, Dry needling, Nebulization
Excellent results normally achieved in two or three sessions, depending on severity of condition and patient's compliance (eg. no smoking and attending follow up sessions)
A Alternative sinusitis treatmentHerbs for alternative sinusitis treatment:· Echinacea – Boosts the immune system to fight infection
- STAY ACTIVE. CALL US ON 0325863240
Friday, 4 July 2014
Wednesday, 2 July 2014
BALLITO PHYSIOTHERAPY PRACTICE TURNS TWO!
The 1st of July marked 2 years of dedicated service to the Ballito community. It is my driving force, my daily motivation to open these doors. I would not reach this milestone without the support and encouragement of my friends and family.
My referring doctors, it has been an honor to provide my service to your patients. We have a group of the most dynamic, educated and humble Doctors on the North Coast. I thank you.
Most of all to my patients of whom I continue to learn from, strive to please and appreciate being a physio because of them. It is their kind words, ongoing support and consistent loyalty that has got me to this milestone.
THANK YOU.
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My referring doctors, it has been an honor to provide my service to your patients. We have a group of the most dynamic, educated and humble Doctors on the North Coast. I thank you.
Most of all to my patients of whom I continue to learn from, strive to please and appreciate being a physio because of them. It is their kind words, ongoing support and consistent loyalty that has got me to this milestone.
THANK YOU.
Friday, 27 June 2014
PHYSIOTHERAPY ON ITB
Iliotibial Band Friction Syndrome
WHAT IS IT?
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| A sharp disabling pain referring down the outside of your thigh, down to the knee. The ITB is a thick band of tissue called fascia and originates on the outside of the hip and inserts into the side of the patella (knee cap) and the tibia, (shin bone). ITB also attaches into the glutes and tensor facia lata muscle. |
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Thursday, 26 June 2014
Wednesday, 25 June 2014
BALLITO PHYSIO TALKS HAMSTRING STRAINS.
With the Soccer fever in the air, I dedicate this blog to a common injury on the field. Infact Team USA's striker Jozu Altidore picked up a hamstring strain in his match against Ghana on June 16th resulting in him sitting out of the 2-2 draw against Portugal.
What is a Hamstring Strain?
A hamstring strain is is characterised by partial or complete tear of one or more of the hamstring muscles as seen in the figure below. The hamstrings is made of 3 muscles:
- biceps femoris
- semimembranosus
- semitendinosus
Hamstring strains are graded according to severity and symptoms. The strain can range from a grade 1 to a grade 3 tear and classified as follows:
- Grade 1: a small number of fibres tear causing some pain, but allows full function.
- Grade 2: More of fibres are torn with moderate loss of function. (Most Common)
- Grade 3: Complete Tear of all muscle fibres resulting in major loss of function.
Causes
Occur due to a sudden contraction of the muscle often when they are in a position of stretch. They are commonly seen in running sports.
Signs and symptoms of a hamstring strain
sudden sharp pain in the back of the thigh, increasing with activity.
Swelling, muscle spasm, weakness, and bruising in the back of the thigh.
Diagnosis of a hamstring strain
A thorough examination from a physiotherapist is usually sufficient to diagnose a hamstring strain
Treatment
Your physiotherapy treatment will aim to:
- Reduce pain and inflammation.
- Normalise your muscle range of motion.
- Strengthen your hamstrings and other lower limb muscles.
- Improve your proprioception and balance.
- Improve your technique and function eg running, sprinting, jumping, hopping and landing.
- Minimise your chance of hamstring re-injury.
Tuesday, 24 June 2014
Monday, 9 June 2014
PLANTAR FASCIISTIS/ HEEL PAIN
Heel Pain and Plantar Fasciitis
Plantar fasciitis is the biggest cause of heel pain.
What is the Plantar Fascia
It is a thick fibrous band of connective tissue on the bottom surface of the calcaneus (heel bone) and extending along the sole of the foot. This fascia prevents over fattening of your normal arch of your foot. Plantar Fasciitis is the inflammation of this connective tissue
Risk Factors
You are more likely to develop this condition if you are:
Active - Repetitive excessive stress. ie. Running, ballet dancing and aerobics.
Overweight/Pregnancy - Carrying around extra weight increases the strain and stress on your plantar fascia..
On your feet – Jobs that require prolonged standing/ excessive walking ie factory workers, teachers and waitresses.
Flat Feet or High Foot Arches – Changes in the arch of your foot changes the shock absorption ability and can stretch and strain the plantar fascia.
Incorrect Footwear - Wearing shoes with poor support.
Weakness in Foot Arch Muscles.
Can It Be Treated
The good news is that it is reversible and very successfully treated.
-steroidal anti-inflammatory medications (corticosteroid).
-correct your foot and leg biomechanics
-Physiotherapy
-foot devices such as orthotics.
STAY ACTIVE
Plantar fasciitis is the biggest cause of heel pain.
What is the Plantar Fascia
It is a thick fibrous band of connective tissue on the bottom surface of the calcaneus (heel bone) and extending along the sole of the foot. This fascia prevents over fattening of your normal arch of your foot. Plantar Fasciitis is the inflammation of this connective tissue
Risk Factors
You are more likely to develop this condition if you are:
Active - Repetitive excessive stress. ie. Running, ballet dancing and aerobics.
Overweight/Pregnancy - Carrying around extra weight increases the strain and stress on your plantar fascia..
On your feet – Jobs that require prolonged standing/ excessive walking ie factory workers, teachers and waitresses.
Flat Feet or High Foot Arches – Changes in the arch of your foot changes the shock absorption ability and can stretch and strain the plantar fascia.
Incorrect Footwear - Wearing shoes with poor support.
Weakness in Foot Arch Muscles.
Can It Be Treated
The good news is that it is reversible and very successfully treated.
-steroidal anti-inflammatory medications (corticosteroid).
-correct your foot and leg biomechanics
-Physiotherapy
-foot devices such as orthotics.
STAY ACTIVE
Thursday, 5 June 2014
CALF STRAINS
CALF STRAINS
What is a calf strain?
A strain is a stretch or tear of a muscle or tendon. People commonly call such an injury a "pulled" muscle. A calf strain is an injury to the muscles and tendons in the back of your leg below your knee.
How does it occur?
A strain of your calf muscles can occur during a physical activity where you push off forcefully from your toes. It may occur in running, jumping, or lunging.
What are the symptoms?
A calf muscle strain may cause immediate pain in the back of your lower leg. You may hear or feel a pop or a snap.
You may get the feeling that someone has hit you in the back of the leg. It is hard to rise up on your toes. Your calf may be swollen and bruised.
How is it diagnosed?
Your healthcare provider will examine your lower leg. Your calf muscles will be tender.
How is it treated?
To treat this condition:
Put an ice pack, gel pack, or package of frozen vegetables, wrapped in a cloth on the area every 3 to 4 hours, for up to 20 minutes at a time.
You could also do ice massage. To do this, first freeze water in a Styrofoam cup, then peel the top of the cup away to expose the ice. Hold the bottom of the cup and rub the ice over the calf for 5 to 10 minutes. Do this several times a day while you have pain.
Raise your leg on a pillow when you sit or lie down.
Use an elastic bandage around your calf as directed by your provider.
Use crutches, if it is too painful to walk.
Take an anti-inflammatory medicine such as ibuprofen, or other medicine as directed by your provider. Nonsteroidal anti-inflammatory medicines (NSAIDs) may cause stomach bleeding and other problems. These risks increase with age. Read the label and take as directed. Unless recommended by your healthcare provider, do not take for more than 10 days.
You may have physical therapy, which may include treatment of the muscle tissue by a therapist using ultrasound or muscle stimulation.
Your healthcare provider or therapist may tape the injured muscles while they are healing to help you to return to athletic activities.
Follow your provider’s instructions for doing exercises to help you recover.
After you recover from your acute injury, use moist heat for 10 to 15 minutes at a time before you do warm-up and stretching exercises. Do not use heat if you have swelling.
While you are recovering from your injury, you will need to change your sport or activity to one that does not make your condition worse. For example, you may need to swim instead of run.
How long will the effects last?
The length of recovery depends on many factors such as your age, health, and if you have had a previous calf injury. Recovery time also depends on the severity of the injury. A mild calf strain may recover within a few weeks, whereas a severe injury may take 6 weeks or longer to recover. You need to stop doing the activities that cause pain until the muscle has healed. If you continue doing activities that cause pain, your symptoms will return and it will take longer to recover.
When can I return to my normal activities?
Everyone recovers from an injury at a different rate. Return to your activities depends on how soon your calf recovers, not by how many days or weeks it has been since your injury has occurred. In general, the longer you have symptoms before you start treatment, the longer it will take to get better. The goal of rehabilitation is to return you to your normal activities as soon as is safely possible. If you return too soon you may worsen your injury.
You may safely return to your activities when, starting from the top of the list and progressing to the end, each of the following is true:
You have full range of motion in the injured leg compared to the uninjured leg.
You have full strength of the injured leg compared to the uninjured leg.
You can walk straight ahead without pain or limping.
How can calf strains be prevented?
Calf strains are best prevented by warming up properly and doing calf-stretching exercises before your activity. This is especially important if you are doing jumping or sprinting sports.
What is a calf strain?
A strain is a stretch or tear of a muscle or tendon. People commonly call such an injury a "pulled" muscle. A calf strain is an injury to the muscles and tendons in the back of your leg below your knee.
How does it occur?
A strain of your calf muscles can occur during a physical activity where you push off forcefully from your toes. It may occur in running, jumping, or lunging.
What are the symptoms?
A calf muscle strain may cause immediate pain in the back of your lower leg. You may hear or feel a pop or a snap.
You may get the feeling that someone has hit you in the back of the leg. It is hard to rise up on your toes. Your calf may be swollen and bruised.
How is it diagnosed?
Your healthcare provider will examine your lower leg. Your calf muscles will be tender.
How is it treated?
To treat this condition:
Put an ice pack, gel pack, or package of frozen vegetables, wrapped in a cloth on the area every 3 to 4 hours, for up to 20 minutes at a time.
You could also do ice massage. To do this, first freeze water in a Styrofoam cup, then peel the top of the cup away to expose the ice. Hold the bottom of the cup and rub the ice over the calf for 5 to 10 minutes. Do this several times a day while you have pain.
Raise your leg on a pillow when you sit or lie down.
Use an elastic bandage around your calf as directed by your provider.
Use crutches, if it is too painful to walk.
Take an anti-inflammatory medicine such as ibuprofen, or other medicine as directed by your provider. Nonsteroidal anti-inflammatory medicines (NSAIDs) may cause stomach bleeding and other problems. These risks increase with age. Read the label and take as directed. Unless recommended by your healthcare provider, do not take for more than 10 days.
You may have physical therapy, which may include treatment of the muscle tissue by a therapist using ultrasound or muscle stimulation.
Your healthcare provider or therapist may tape the injured muscles while they are healing to help you to return to athletic activities.
Follow your provider’s instructions for doing exercises to help you recover.
After you recover from your acute injury, use moist heat for 10 to 15 minutes at a time before you do warm-up and stretching exercises. Do not use heat if you have swelling.
While you are recovering from your injury, you will need to change your sport or activity to one that does not make your condition worse. For example, you may need to swim instead of run.
How long will the effects last?
The length of recovery depends on many factors such as your age, health, and if you have had a previous calf injury. Recovery time also depends on the severity of the injury. A mild calf strain may recover within a few weeks, whereas a severe injury may take 6 weeks or longer to recover. You need to stop doing the activities that cause pain until the muscle has healed. If you continue doing activities that cause pain, your symptoms will return and it will take longer to recover.
When can I return to my normal activities?
Everyone recovers from an injury at a different rate. Return to your activities depends on how soon your calf recovers, not by how many days or weeks it has been since your injury has occurred. In general, the longer you have symptoms before you start treatment, the longer it will take to get better. The goal of rehabilitation is to return you to your normal activities as soon as is safely possible. If you return too soon you may worsen your injury.
You may safely return to your activities when, starting from the top of the list and progressing to the end, each of the following is true:
You have full range of motion in the injured leg compared to the uninjured leg.
You have full strength of the injured leg compared to the uninjured leg.
You can walk straight ahead without pain or limping.
How can calf strains be prevented?
Calf strains are best prevented by warming up properly and doing calf-stretching exercises before your activity. This is especially important if you are doing jumping or sprinting sports.
Monday, 2 June 2014
TENNIS ELBOW
Tennis elbow is caused by a strain to the tendons in your forearm.
You may feel pain in your arm and tenderness in your elbow.
• It can often be easily treated and your pain should ease within 2 weeks.
• If you can, avoid repetitive movements of the elbow and hand.
• You can take painkillers to ease pain. Taking them before exercise can help you stay active without causing extra pain.
• Using an ice pack or hot-water bottle and learning how to protect your joints will help.
• Try the exercises suggested here to help ease pain and prevent future symptoms.
UNTIL WE BLOG AGAIN, STAY ACTIVE.
You may feel pain in your arm and tenderness in your elbow.
• It can often be easily treated and your pain should ease within 2 weeks.
• If you can, avoid repetitive movements of the elbow and hand.
• You can take painkillers to ease pain. Taking them before exercise can help you stay active without causing extra pain.
• Using an ice pack or hot-water bottle and learning how to protect your joints will help.
UNTIL WE BLOG AGAIN, STAY ACTIVE.
Friday, 30 May 2014
GOOD LUCK TO MY PATIENTS RUNNING COMRADES
SLOW AND STEADY...
STAY ACTIVE
Tuesday, 27 May 2014
CORRECT DESK AND STANDING POSTURES
Monday, 26 May 2014
Wednesday, 30 April 2014
RESISTANCE TRAINING - THERABAND
RESISTANCE TRAINING IA AN IMPORTANT ASPECT OF REHABILITATION AND PROGRESSION.
Theraband is a cost effective tool to achieve strength, fitness and rehabilitation goals in the comfort of your own home. Different resistance levels are determined by thickness of the band therefore allowing simple progression of exercises.
Resistance exercises aids controlled force on muscles, increasing strength and range of motion and improving coordination. Theraband costs less, is portable and versatile with unlimited uses.
Sold at Most Physiotherapy rooms, Get one today.
EXAMPLE OF USING A RESISTANCE BAND
1. BICEPS CURLS
Begin with standing onto a THERA-BAND under your feet and around your hands as seen below. Remember to keep your back and elbows straight. Slowly bend your elbows against the resistance, contracting and tightening your biceps. Perform 2 sets, 10 reps without eliciting pain.
Tuesday, 29 April 2014
PAIN IN THE BUTT? YOU MIGHT HAVE PIRIFORMIS SYNDROME
CLICK MY LINK FOR EFFECTIVE STRETCHES AND INFO ON PIRIFORMIS SYNDROME.
http://www.youtube.com/watch?v=gxy8_dacMUY
UNTIL WE BLOG AGAIN, STAY ACTIVE.
Friday, 25 April 2014
FUNNY FRIDAYS : PHYSIO CLIP
CLICK THE LINK FOR SOME HUMOUR SURROUNDING PHYSIOTHERAPISTS
ONE FOR THE CHARLIE CHAPLIN FANS.
https://www.youtube.com/watch?v=s558DwU19hA
UNTIL WE BLOG AGAIN, STAY ACTIVE AND KEEP LAUGHING!
ONE FOR THE CHARLIE CHAPLIN FANS.
https://www.youtube.com/watch?v=s558DwU19hA
UNTIL WE BLOG AGAIN, STAY ACTIVE AND KEEP LAUGHING!
Thursday, 24 April 2014
TEXT NECK : GLOBAL EPIDEMIC
CAN GADGETS BE HARMFUL?
TEXTNECK
We all enjoy the convenience of the digital world we live in. With information at our fingertips, a loved one is just a bbm away and getting engaged isn't real unless we upload a post on Facebook.
Kindles, ipads, iphones, blackberries... How did we ever live without it. Ever heard "too much of a good thing..." Well these mobile devices have their advantages BUT are the reason for the escalating statistics of back and neck pain.
Carpal Tunnel is so 1990, the new techno induced injury is Text Neck. Dr. Dean Fishman (a Chiropractor in Florida, has coined the phrase text neck for technology induced injuries.
WHAT IS TEXT NECK
Text Neck is a term used to explain the repetitive strain injury caused by excessive texting and overuse of all of our other favourite handheld electronic devices.
WHAT ARE THE SYMPTOMS
Adopting this forward flexion of the cervical spine for prolonged hours results in a decreased curvature of the cervical spine and these postural changes results in muscle imbalances causing pain, headaches, referred pain into the hands and lower back ache.
In other words...
TOO MUCH TEXTING=HUNCHED POSTURE=PAIN
HOW TO PREVENT IT?... There's An App for That!!!
There is an app for Android devices that flashes a green light when you are holding the device correctly and a red light if not... how cool is that?!?
Take regular breaks
Call instead of texting
Hold the Device up infront of you so your head picks up and not hunched over when using the device.
Do the prescribed exercises to follow on our next Youtube Clip on Text Neck.
UNTIL WE BLOG AGAIN, STAY ACTIVE AND STOP TEXTING.
MAYBE THIS WOULD BE BETTER... LOL
TEXTNECK
We all enjoy the convenience of the digital world we live in. With information at our fingertips, a loved one is just a bbm away and getting engaged isn't real unless we upload a post on Facebook.
Kindles, ipads, iphones, blackberries... How did we ever live without it. Ever heard "too much of a good thing..." Well these mobile devices have their advantages BUT are the reason for the escalating statistics of back and neck pain.
Carpal Tunnel is so 1990, the new techno induced injury is Text Neck. Dr. Dean Fishman (a Chiropractor in Florida, has coined the phrase text neck for technology induced injuries.
WHAT IS TEXT NECK
Text Neck is a term used to explain the repetitive strain injury caused by excessive texting and overuse of all of our other favourite handheld electronic devices.
WHAT ARE THE SYMPTOMS
Adopting this forward flexion of the cervical spine for prolonged hours results in a decreased curvature of the cervical spine and these postural changes results in muscle imbalances causing pain, headaches, referred pain into the hands and lower back ache.
In other words...
TOO MUCH TEXTING=HUNCHED POSTURE=PAIN
HOW TO PREVENT IT?... There's An App for That!!!
There is an app for Android devices that flashes a green light when you are holding the device correctly and a red light if not... how cool is that?!?
Take regular breaks
Call instead of texting
Hold the Device up infront of you so your head picks up and not hunched over when using the device.
Do the prescribed exercises to follow on our next Youtube Clip on Text Neck.
UNTIL WE BLOG AGAIN, STAY ACTIVE AND STOP TEXTING.
MAYBE THIS WOULD BE BETTER... LOL
Wednesday, 16 April 2014
Wednesday, 9 April 2014
KNOW YOUR PAIN.
UNDERSTANDING YOUR PAIN IS THE KEY TO OVERCOMING IT
CLICK THE LINK TO UNDERSTAND YOUR PAIN.
GO ON... BE IN CHARGE OF YOUR PAIN, DON'T LET THE PAIN CONTROL YOU!
https://www.youtube.com/watch?feature=player_embedded&v=4b8oB757DKc
UNTIL WE BLOG AGAIN STAY ACTIVE AND PAIN FREE.
CLICK THE LINK TO UNDERSTAND YOUR PAIN.
GO ON... BE IN CHARGE OF YOUR PAIN, DON'T LET THE PAIN CONTROL YOU!
https://www.youtube.com/watch?feature=player_embedded&v=4b8oB757DKc
UNTIL WE BLOG AGAIN STAY ACTIVE AND PAIN FREE.
Thursday, 27 March 2014
BRIDE OF THE YEAR, NEED YOUR VOTES!
HI EVERYONE, YOU'VE SEEN MY PICS, NOW I NEED YOUR VOTES.
SMS 30658 TO 36697.
THANKS A MILL !
STAY ACTIVE
Wednesday, 26 March 2014
RUNNING YOUR FIRST MARATHON, BROWSE THESE TIPS
PHYSIO TIPS FOR A COMRADES RUNNERS.
1. REST AND RELAX. :
3 weeks before the race, slow down on your training, maintain the intensity but decrease the time you spend working out gradually.
· 3 weeks to go: 75 % of your normal workout.
· 2 weeks to go 50 % of your normal workout.
· Last week : 25% of normal workout.
This will leave you well-rested, but still alert and sharp, when you step over the line.
2. Slow Down!
Pace yourself so you have enough fuel for the final km’s. Even though you are well rested, don’t run too fast at the start.
3. Walk it off:
Speed walk the water stops. It is imperative to stay hydrated during a race. You need at least two cups of fluid at each water stop. But, if you are run through the stations you end up spilling half on your shirt! There is no recovery if you get dehydrated on race day.
4. Take it in.
Take in nutrients. Water alone will not sustain your energy levels. Even if you have gulped down a sizable breakfast, fuel up with a type of energy bar during the race.
5. Cover up!
Warm cloths and a throw-away blanket to the start of the race. Sitting on the icy ground in the cold for two hours to is not a comfortable way to prepare for your run. Cold or stiff before the race will land you in some trouble.
6. Stay Positive, You will do it!
Always stay positive. For every runner, you will experience pain and self doubt, your body will say no. Stay positive and think of just outing one foot in front of the other and don’t give in to your negative thoughts.
7. 'High-five" a fellow runner every 10 kms.
This will help keep you motivated, and put into perspective whether you’re on point or will be crawling to the finish.
8. Don't be intimidated.
Don’t get scared by the serious runners. Everyone will seem strong and fit. Looks mean nothing as everyone starts strong. Stay determined as this is your race.
HAVE FUN, STAY STRONG, TAKE IN THE SUPPORT FROM THE CROWDS AND GET YOUR FRIENDS AND FAMILY TO CHEER YOU ALONG THE WAY.
UNTIL WE BLOG AGAIN, STAY ACTIVE AND KEEP RUNNING.
Lianca Dookran
"Hands On Physio on Hand"
032 5863240 0727294763
Check out our BLOG!
*** OFFICE SPACE AVAILABLE TO RENT IN OUR PHYSIO ROOMS FOR MEDICAL PROFESSIONAL, CONTACT US FOR DETAILS.
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