• When to consult a Physiotherapist: “If you have sustained an injury If you have swelling, bruising or deformity of a body part If you are experiencing joint stiffness, pain or ache (particularly if your symptoms have persisted for greater than 3 days) If you are limping or protecting a limb due to pain If you are experiencing pins and needles or numbness If your limbs collapse or give way occasionally If you have postural problems If you need advice on improving strength, flexibility, balance or fitness If you need advice on injury prevention or other aspects of musculoskeletal health If you require treatment for an injury If you wish to improve your physical performance for sport If you are planning a return to sport or activity following a prolonged period of inactivity” http://www.physioadvisor.com.au/7650350/wwwphysioadvisorcomau-faq.htm#physiotherapist Images: Google images
    9 0
    When to consult a Physiotherapist: “If you have sustained an injury If you have swelling, bruising or deformity of a body part If you are experiencing joint stiffness, pain or ache (particularly if your symptoms have persisted for greater than 3 days) If you are limping or protecting a limb due to pain If you are experiencing pins and needles or numbness If your limbs collapse or give way occasionally If you have postural problems If you need advice on improving strength, flexibility, balance or fitness If you need advice on injury prevention or other aspects of musculoskeletal health If you require treatment for an injury If you wish to improve your physical performance for sport If you are planning a return to sport or activity following a prolonged period of inactivity” http://www.physioadvisor.com.au/7650350/wwwphysioadvisorcomau-faq.htm#physiotherapist Images: Google images
  • Backpain? Your handbag or briefcase could be the reason… “Buy a bag or briefcase with a wide, adjustable strap that’s long enough to reach over your head. A messenger bag (like the ones bike messengers wear) is made to wear this way. Having the strap on the opposite shoulder of the bag distributes the weight more evenly and helps keep your shoulders even and your back pain-free. When carrying a heavy bag or case without straps, switch hands frequently to avoid putting all the stress on one side of the body. To lighten the load, periodically purge bags, cases, backpacks, and other carriers of things you don't need.” Ref: http://www.webmd.com/back-pain/living-with-low-back-pain-11/tips-for-pain-relief?page=2 Image: Google images
    3 0
    Backpain? Your handbag or briefcase could be the reason… “Buy a bag or briefcase with a wide, adjustable strap that’s long enough to reach over your head. A messenger bag (like the ones bike messengers wear) is made to wear this way. Having the strap on the opposite shoulder of the bag distributes the weight more evenly and helps keep your shoulders even and your back pain-free. When carrying a heavy bag or case without straps, switch hands frequently to avoid putting all the stress on one side of the body. To lighten the load, periodically purge bags, cases, backpacks, and other carriers of things you don't need.” Ref: http://www.webmd.com/back-pain/living-with-low-back-pain-11/tips-for-pain-relief?page=2 Image: Google images
  • Acute torticollis: What is this, and how can physiotherapy help? Acute torticollis, also referred to as wry neck, is a condition where a patient develops neck pain and stiffness, which is often accompanied by spasm of surrounding neck muscles. This causes pain and an inability to turn the neck through full range of motion. It is called acute, because the onset is usually very sudden. This is a very common condition and can cause quite severe pain with simple movements. Treatment is usually very successful in a short period of time. 2 main causes for acute torticollis: • Locked facet joint (facet wry neck) • Cervical disc injury Signs and symptoms: • Pain - mostly in middle or side of the neck that is affected. Has a sudden onset • Decreased range of motion - the neck might be fixed in an abnormal position (mostly bent toward painful side with chin rotated away from pain) • All movements aggravate pain • Muscle spasms - this causes further restricted range of motion Treatment: After the physiotherapy assessment, once it has been determined that you suffer from acute torticollis caused by a facet joint, the physiotherapist will do low risk joint treatment techniques and soft tissue therapy to restore normal facet joint movement and function. Acute torticollis can almost always be immediately unlocked, but with some residual muscle spasms and swelling in the area due to trauma. After acute torticollis it is important to normalise neck muscles and joint function. Your physiotherapist will assist with appropriate stretching and strengthening exercises for the neck to avoid any recurrence. Cervical disc injury leading to tortilcollis will be discussed in the next post Reference: https://physioworks.com.au/injuries-conditions-1/acute-wry-neck: Google images Posted by: Ilse van Vuuren
    4 0
    Acute torticollis: What is this, and how can physiotherapy help? Acute torticollis, also referred to as wry neck, is a condition where a patient develops neck pain and stiffness, which is often accompanied by spasm of surrounding neck muscles. This causes pain and an inability to turn the neck through full range of motion. It is called acute, because the onset is usually very sudden. This is a very common condition and can cause quite severe pain with simple movements. Treatment is usually very successful in a short period of time. 2 main causes for acute torticollis: • Locked facet joint (facet wry neck) • Cervical disc injury Signs and symptoms: • Pain - mostly in middle or side of the neck that is affected. Has a sudden onset • Decreased range of motion - the neck might be fixed in an abnormal position (mostly bent toward painful side with chin rotated away from pain) • All movements aggravate pain • Muscle spasms - this causes further restricted range of motion Treatment: After the physiotherapy assessment, once it has been determined that you suffer from acute torticollis caused by a facet joint, the physiotherapist will do low risk joint treatment techniques and soft tissue therapy to restore normal facet joint movement and function. Acute torticollis can almost always be immediately unlocked, but with some residual muscle spasms and swelling in the area due to trauma. After acute torticollis it is important to normalise neck muscles and joint function. Your physiotherapist will assist with appropriate stretching and strengthening exercises for the neck to avoid any recurrence. Cervical disc injury leading to tortilcollis will be discussed in the next post Reference: https://physioworks.com.au/injuries-conditions-1/acute-wry-neck: Google images Posted by: Ilse van Vuuren
  • Woke up with a stiff, painful neck? Part 2 Discogenic torticollis (stiff neck) If you haven’t read part 1 please follow this link ……. To fully understand what acute torticollis is. Discogenic torticollis is caused by a disc in the neck, pressing on the surrounding structures in the neck. Signs and symptoms: • Patients mostly experience a gradual onset of dull, diffuse pain. • Pain is usually felt in the lower neck, shoulder or upper chest. • Pain may radiate down into the arms. • The neck is fixed and difficult to move. A patient will usually be holding the head and neck away from the painful side because of pain. However, this movement is only limited by pain, not mechanically blocked as in the facet wry neck. • Muscle Spasm of surrounding muscles in neck and shoulder area Physiotherapy for discogenic torticollis After the physiotherapist has determined the cause of neck pain as a discogenic torticollis treatment will be aimed at: • Reduce disc pressure and pain • Normalise joint range of motion: joint techniques • Relax muscle spasm: massage, gentle stretches, dry needling • Myofascial release • Normalise your deep neck and superficial muscle strength • Ensure normal scapular stabilisation control to reduce neck intradiscal pressure • Ensure normal neck posture and function. It is important to note that a discogenic torticollis does not respond as quickly as a facet torticollis. It is not uncommon to take up to 6 weeks for proper rehabilitation. Visit your physiotherapist if you suspect that you might be suffering from acute torticollis Reference: https://physioworks.com.au/injuries-conditions-1/acute-wry-neck: Google images Posted by: Ilse van Vuuren
    8 0
    Woke up with a stiff, painful neck? Part 2 Discogenic torticollis (stiff neck) If you haven’t read part 1 please follow this link ……. To fully understand what acute torticollis is. Discogenic torticollis is caused by a disc in the neck, pressing on the surrounding structures in the neck. Signs and symptoms: • Patients mostly experience a gradual onset of dull, diffuse pain. • Pain is usually felt in the lower neck, shoulder or upper chest. • Pain may radiate down into the arms. • The neck is fixed and difficult to move. A patient will usually be holding the head and neck away from the painful side because of pain. However, this movement is only limited by pain, not mechanically blocked as in the facet wry neck. • Muscle Spasm of surrounding muscles in neck and shoulder area Physiotherapy for discogenic torticollis After the physiotherapist has determined the cause of neck pain as a discogenic torticollis treatment will be aimed at: • Reduce disc pressure and pain • Normalise joint range of motion: joint techniques • Relax muscle spasm: massage, gentle stretches, dry needling • Myofascial release • Normalise your deep neck and superficial muscle strength • Ensure normal scapular stabilisation control to reduce neck intradiscal pressure • Ensure normal neck posture and function. It is important to note that a discogenic torticollis does not respond as quickly as a facet torticollis. It is not uncommon to take up to 6 weeks for proper rehabilitation. Visit your physiotherapist if you suspect that you might be suffering from acute torticollis Reference: https://physioworks.com.au/injuries-conditions-1/acute-wry-neck: Google images Posted by: Ilse van Vuuren
  • Tips for improving your posture Avoid slouching Slouching adds increased stress on the spine. That adds more strain on bones, muscles and joints that hold the backbone in place. Walking with a slump also increases the amount of effort for your lungs to fill with enough air. 2. Stand up tall Pretend you’re standing against a wall to measure your height. Hold your head straight and tuck in your chin. Your ears should be over the middle of your shoulders. Stand with your shoulders back, knees straight, and belly tucked in. Don't let your booty or hips stick out. Straighten up so you feel like your head stretches toward the sky. 3. Avoid slumping at your desk “Sit all the way back in your chair. Place a small, rolled-up towel or lumbar cushion behind your lower back to protect your spine's natural curve. Bend your knees at a right angle and keep them the same height as your hips. Place your feet flat on the floor.” 4. Beware of ‘text neck’ “When you tilt your head down to constantly look at your cellphone, it puts serious strain on the neck. Over the course of a day -- or year -- that can add up. For a better view, lift the phone up and move your eyes, not your head.” 5. Drive in an upright position “Pull your seat close to the steering wheel. Try not to lock your legs. Bend your knees slightly. They should be at hip level. Don't forget to put a pillow or rolled-up towel behind your back for support.” 6. Avoid wearing heels as an ‘everyday shoe’ Stiletto heels increases the curve of your lower back. That can change the way your backbone lines up and puts pressure on surrounding structures which can lead to back pain. Sky-high shoes also put more weight on your knees. Choose a lower, chunky heel for daily wear. 7. Sleeping posture is very important “Choose a firm mattress that helps hold your spine's natural shape. Side sleeper? Bend your knees slightly and place a pillow between the knees. Place a pillow under your head so it's level with your spine.” If sleeping on your back, avoid thick pillows, choose a pillow that keeps the normal curves of the spine. Ilse van Vuuren Sources: https://www.webmd.com/osteoporosis/ss/slideshow-posture-tips Image
    5 0
    Tips for improving your posture Avoid slouching Slouching adds increased stress on the spine. That adds more strain on bones, muscles and joints that hold the backbone in place. Walking with a slump also increases the amount of effort for your lungs to fill with enough air. 2. Stand up tall Pretend you’re standing against a wall to measure your height. Hold your head straight and tuck in your chin. Your ears should be over the middle of your shoulders. Stand with your shoulders back, knees straight, and belly tucked in. Don't let your booty or hips stick out. Straighten up so you feel like your head stretches toward the sky. 3. Avoid slumping at your desk “Sit all the way back in your chair. Place a small, rolled-up towel or lumbar cushion behind your lower back to protect your spine's natural curve. Bend your knees at a right angle and keep them the same height as your hips. Place your feet flat on the floor.” 4. Beware of ‘text neck’ “When you tilt your head down to constantly look at your cellphone, it puts serious strain on the neck. Over the course of a day -- or year -- that can add up. For a better view, lift the phone up and move your eyes, not your head.” 5. Drive in an upright position “Pull your seat close to the steering wheel. Try not to lock your legs. Bend your knees slightly. They should be at hip level. Don't forget to put a pillow or rolled-up towel behind your back for support.” 6. Avoid wearing heels as an ‘everyday shoe’ Stiletto heels increases the curve of your lower back. That can change the way your backbone lines up and puts pressure on surrounding structures which can lead to back pain. Sky-high shoes also put more weight on your knees. Choose a lower, chunky heel for daily wear. 7. Sleeping posture is very important “Choose a firm mattress that helps hold your spine's natural shape. Side sleeper? Bend your knees slightly and place a pillow between the knees. Place a pillow under your head so it's level with your spine.” If sleeping on your back, avoid thick pillows, choose a pillow that keeps the normal curves of the spine. Ilse van Vuuren Sources: https://www.webmd.com/osteoporosis/ss/slideshow-posture-tips Image
  • Text neck: Everything you need to know “Text Neck is an overuse syndrome or a repetitive stress injury to the neck caused by holding your head in a forward and downward position for extended periods of time. When holding your head in this position, excessive amounts of tension are created in the deep muscles of your neck and across the shoulders causing both acute and chronic neck pain. Chronic cervicogenic headaches(headaches from the neck) have also been linked to this condition. The increased prevalence of these pains is due to the increasing popularity and hours people spend on handheld devices such as smartphones and tablets. “ What causes text neck? “When in an upright posture, when the ears are aligned with the centre of your shoulders, the weight of the average head exerts approximately 4.5 to 5.5 kgs of force through the muscles of the neck. But when your head is moved forward by only 2 to 3 cms away from this neutral position, the weight of your head dramatically increases, 4 – 6 times more than the normal weight of the head is placed on the neck. If left untreated, a 'text neck' can lead to the inflammation of the neck ligaments, nerve irritation and increased curvature in the spine. It can also develop an upper thoracic postural deformity known as a dowagers hump, which can result in alteration of the bone structure of your vertebrae in this region.” Signs and Symptoms of Text Neck  Instant or delayed-onset upper back or neck pain when using a handheld device,  Nagging or sharp pain in the neck or shoulders at the end of the day,  General shoulder pain and tightness,  Forward head posture,  Intermittent or constant headache made worse when looking down or using the computer. Reference: https://physioworks.com.au/injuries-conditions-1/text-neck Image: Google images Posted by: Ilse van Vuuren
    6 0
    Text neck: Everything you need to know “Text Neck is an overuse syndrome or a repetitive stress injury to the neck caused by holding your head in a forward and downward position for extended periods of time. When holding your head in this position, excessive amounts of tension are created in the deep muscles of your neck and across the shoulders causing both acute and chronic neck pain. Chronic cervicogenic headaches(headaches from the neck) have also been linked to this condition. The increased prevalence of these pains is due to the increasing popularity and hours people spend on handheld devices such as smartphones and tablets. “ What causes text neck? “When in an upright posture, when the ears are aligned with the centre of your shoulders, the weight of the average head exerts approximately 4.5 to 5.5 kgs of force through the muscles of the neck. But when your head is moved forward by only 2 to 3 cms away from this neutral position, the weight of your head dramatically increases, 4 – 6 times more than the normal weight of the head is placed on the neck. If left untreated, a 'text neck' can lead to the inflammation of the neck ligaments, nerve irritation and increased curvature in the spine. It can also develop an upper thoracic postural deformity known as a dowagers hump, which can result in alteration of the bone structure of your vertebrae in this region.” Signs and Symptoms of Text Neck  Instant or delayed-onset upper back or neck pain when using a handheld device,  Nagging or sharp pain in the neck or shoulders at the end of the day,  General shoulder pain and tightness,  Forward head posture,  Intermittent or constant headache made worse when looking down or using the computer. Reference: https://physioworks.com.au/injuries-conditions-1/text-neck Image: Google images Posted by: Ilse van Vuuren