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Control, limit and extinguish your tennis elbow!

18/9/2019

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Tennis elbow effects more than just your game.

It usually pops up on the dominant side elbow in people who don’t enjoy the game too! 1-3% of us get it, usually in the 35-54 year youth bracket, yes I said youth. It can be pretty disabling, affecting sports people, manual workers, musicians.

This lateral elbow pain is different conditions for different people. This means the pain can be due to:
  • Tendonopathy, the tendon (the muscle bone attachment tissue) is unhealthy.
  • The neck is a background driver to the problem
  • The nerve system is ‘changes gear’ and works differently in response to movement and use.
  • One of the elbow joints is inflamed, stiff or potentially not stable.
  • There may be a combination of all of these factors.

Most likely the problem will settle over time and with controlled activities. That means exercising to a point to build resilience and load tolerance, but also reduce any sensitivity. What kind of treatment is useful for you will depend on how the pain is driven as outlined above.

Scientists suggest that exercise and hands on physiotherapy is the most effective course of action, above the use of injection and medications (1). In severe cases medication can be useful additional strategy of care.

In a 168 hour week where a physiotherapy consultation is for thirty to forty minutes we emphasise to our clients that exercise, modifying habits or routines is more important than the appointment. If the plan we issue is followed directly at home you can expect good outcomes.
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What kinds of stuff will I have to do?

Exercise the part: this an include making the muscle contract without moving, tightening as it is being stretched or we tech you to slide the radial nerve as it passes the elbow to sooth and add load resilience.

Wear tape: to offload the soft tissues to allow them to recover and prevent the nerve system over-reacting, by giving it some downtime from being over stimulated. Don’t forget that the soft tissue re-positioning may also improve muscle function, a good reason to see tape as more than a crutch.

Mix it up: variety is the spice of recovery! Make it a movement mash-up. Change your grip, wrist position to lift carry and push. We will show you how. Pacing activities doesn’t mean do less, it can mean do as much but do it differently.

Ask: why we get you to do things, so you understand what is wrong and what your road-map is for recovery. Remember it can be frustrating to have but most often you can get the mojo back.

Tag someone you know we can help and get the information out there! 
 
1. Coombes, B (2015). Journal Of Orthopaedic & Sports Physical Therapy, 45, 938-949.
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Q and A on Knee Osteoarthritis with James Buttacavoli

13/9/2019

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See James discuss Knee Osteoarthritis with answers to common questions we encounter in our clinic. See the video here:
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https://www.facebook.com/PeakMSKPhysio/videos/752327861875140/

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We have also summarised information on maintaining healthy knee joints through life.
​
What can you do strengthen the knee and delay a total knee replacement (TKR)?
Have you been told that you have osteoarthritis in your knee 🦵 and will need a TKR later down the track? 🤕 If so, read on for tips on how to strengthen your knee and delay surgery. 👨‍⚕️
  1. Lose weight: The knee is a weight bearing joint so every time you take a step, the weight goes through the knee joint. Losing weight and reducing the load that transmits through the knee joint can significantly reduce knee pain associated with osteoarthritis and delay a TKR. 🥗😄
  2. Cardiovascular Exercise: Low impact aerobic exercise including swimming, cycling and the elliptical machine are all excellent low-impact activities to help shed any excess weight and keep the knees nice and healthy. 🏃🏻🏃🏻
  3. Resistance Training: It’s important to strengthen the muscles around the knees including the quads, glutes and calf muscles to enhance function at the knee and prevent osteoarthritis from progressing. 🏋🏽‍♀️🏋🏽‍♀️
  4. Use assistive devices: Wearing a knee brace can reduce the pain associated with knee osteoarthritis and also support the knee to improve function. 🦵🦿
  5. Physiotherapy: Physiotherapists can tailor a program specifically designed for you to reduce knee pain, optimise knee function and ultimately delay a TKR. 🥼🧐  
If you have any concerns regarding knee osteoarthritis or would like to book and appointment with one of our physiotherapists, give us a call on 9533 5305. 😄😄

regards, James Buttacavoli BSc, DPT Physiotherapist
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Q and A: Lower Back Pain

6/9/2019

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Q and A: Lower Back Pain

Are you searching for answers on the internet about your back pain? We all want to see if we can get better with minimal fuss and get on with our lives. Internet and Social media is alive with lots of opinions which are often untrained and uninformed (1). If you like to consume your info quickly then sorry this can waste of your time leaving you with the wrong point of view.
So we are going to put the record straight and translate the science of back pain into some fast facts based on research, our opinion and that of other experts (2). If you are super short of time you can listen to our recent live cast on Facebook (5 minutes).

Facebook Live

This blog post is to provide education and advice. It does not substitute for physiotherapy or medical care and no medico-legal responsibility is assumed. If you have any doubt in your situation, see your Doctor or Physiotherapist.

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1.   Do I stay active? 

Yes it is important to do so, it nourishes recovering joints discs and ligaments. Pace yourself as you get back to your usual activities.
Maintain a healthy lifestyle. Keep the rest of your life in balance as best you can. Get regular sleep. Sleep is restorative and lack of sleep is associated with loss of restoration, development and recovery. Lack of sleep can make the impact of pain worse.

2. Well I am doing that, what else is there to know?

  • The amount of back pain often doesn’t relate to the amount of damage in your back. In fact, there may be none.
  • For most of us it is a part of the experience of being alive. It is normal. And it is normal to worry about it. Get help, advice and support if you need it.
  • You can be helped to control pain without resorting to x-rays or scans
  • Mostly back pain will settle over a short period of time. This varies between people.
  • Most cases are not linked to serious health issues but see a physiotherapist or doctor if you wish to be screened to give you reassurance or next steps to follow.
  • If it doesn’t, or it is worrisome or curtailing life, see a physiotherapist or doctor now.

3. What if I have severe pain and I have difficulty managing it, or it is getting worse?

  • Certainly, go and see your doctor or physiotherapist to get help to control and limit the pain and get a plan to relieve the pain.
  • Physiotherapy is beneficial to relive pain, screen for other problems, enhance your ability to move during recovery.

4. ​Is recurrent?

  • More research is needed, but it appears that regular exposure to awkward postures, and sitting for more than five hours a day, increased the risk of future recurrences. You will need to find work arounds to help break this up, and physiotherapy can help you develop self-management strategies.

5.  Must I go to the emergency department of a hospital?

If you have back pain with either of the following, go to an emergency department NOW:
  • “Things down below don’t work” bladder or bowel disturbance, loss of anal or genital sensation
  • “Staggered heavy walking or difficulty going up stairs” significant leg muscle weakness

6.  Should I see a doctor? ​

Yes, if you have back pain with:
  • pain spread down both legs
  • A fever
  • Recent surgery
  • Recent major injury
  • Unexpalained weightloss
  • A history of cancer

Refferences:
1.  Costa, N.C., et al. (2019) : journal of the Health Information Management Association of Australia
2. French,S.D., et al (2019): Pain

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    Luca Scomazzon-Rossi APAM

    Luca graduated from a Bachelor of Physiotherapy with honours and has a background in personal training.

    Jayce Gilbert FACP, APAM

    Clinic director & Specialist Musculoskeletal Physiotherapist* in treatment for back, neck, headache and TMD (Jaw/Face) problems.

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