Physio Blogfrom the team at South Coast Physiotherapy

Thursday, 04 July 2019 19:25

Reduce Injury Risk on the Slopes

When heading to the snow as a first timer or returning to the mountain for the first trip of the season it is important to prepare yourself for the snow conditions. Strategies and steps such as massage can be put in place to reduce the risk of injuries and other factors enabling you to get as much out of your snow trip as possible. When snowboarding and skiing we are utilizing muscles groups that we wouldn’t use on day to day bases therefore there is increased risk of injuries occurring. The main muscles groups used are core, hamstrings, glutes, quads, calves and as for beginners our arms from pushing yourself up. The common types of injuries that can occur for skiers and snowboarders are wrist fractures, ACL and knee injuries, whiplash, concussions, shoulder and elbow dislocations and dehydration. There are several benefits of massage pre and post your snow trip experience not only reducing the risk of injuries but also other aspects such as: - Increasing the removal of bio products, lactic acid and reducing muscle soreness (DOMS) - Increasing the recovery rate and reducing the rate of muscle fatigue therefore allowing more time on the hill - Massage increases Rom and flexibility which then improves proprioception and body awareness We can also look at others strategies such as strengthening exercises specific to muscle groups and for the individual, snow/safety gear as well as warm up and recovery programs heading on and coming off the mountain to ensure you get the best snow experience possible.
Tuesday, 21 May 2019 08:28

Coastrek 2019

We are excited to be providing physiotherapy cover for Coastrek 2019. This is a great annual event where participants trek across some of best coastal areas the Peninsula has to offer while raising thousands of dollars for the Fred Hollows Foundation To all you Trekkers about to take part in this grueling but equally rewarding event we have listed some tips on managing, and hopefully avoiding, common trekking injuries. Blisters Blisters are always a common complaint for any long distance walk and the key management protocol is to minimize friction and moisture. We would recommend to take a few spare sets of socks and change them regularly, particularly if you have stepped in a puddle or the incoming tide. We will be providing physiotherapy stations along the course and will be able to do blister taping where necessary. Pacing The best way to reduce risk of soft tissue injuries is completing a full training schedule specific to the tasks you will be undertaking in the lead up to the event. Obviously at this stage all Trekkers will have already completed their training and be fully conditioned and ready for the walk ahead. However no matter how much preparation you have done injuries still occur. What we frequently see at these events is with the excitement and adrenaline of the occasion Trekkers set off at too fast a pace making them vulnerable to blowing up or even injury. So make sure you have a strategy to ensure that you have a set pace and are able to stick to it. Researching the Route Being a coastal trek the course does include stretches of sand as well some climbs and descents. Knowing at what stage of the trek these harder sections will pop up will reduce the effect they have on your…
Thursday, 04 April 2019 21:59

Ankle Sprains - By Guy Agutter

Ankle sprains (aka “the rolled ankle”) present as the most common musculoskeletal injury in active populations and one we as physiotherapists see often. A sprain involves damage to the ligaments between the bones surrounding the ankle, and this is most commonly on the lateral side as these ligaments are not as strong as those on the inside of the ankle. Furthermore it is less common for us to roll our ankle ‘out’ compared to rolling our ankle ‘in’. Almost everyone has had these injuries at some point throughout their lives, and depending on the severity of the injury some may have healed completely or some people may have suffered ongoing ankle issues since. Pourkazemi et al. (2014) suggests that in the year following an ankle sprain you’re greater than two times more likely to re-injure the same ankle, with rates greater in those higher risk sports like basketball. Therefore it is crucial to follow a full rehabilitation program to help reduce these rates of recurrence and get yourself back to full function as soon as possible. Image courtesy of The American Board of Lower Extremity Surgery (2015) Injury Severity The degree of injury can generally be evaluated by your physiotherapist and can help us determine your return to sport or everyday function. These are: Grade 1 - Mild tear to the ligament. Grade 2 - Moderate tear of the ligament. Grade 3 - Severe tear or complete rupture of the ligament. Pain and swelling is generally localised to the injured ligament however initial swelling may make this less clear. The pain is worse with weight bearing and can generally be palpated by the physiotherapist. If the pain is higher up the ankle or lower down the foot you can suspect a differential or additional diagnosis. Pain is generally a poor…
Tuesday, 05 February 2019 20:27

Is Running Safe for my Knees?

For a long time running has been associated with increased risks of degenerative hip and knee injuries, in particular Osteoarthritis (OA). This association has been so ingrained into public and professional perception that health practitioners have gone as far as advising people to avoid running in a bid to reduce the risks of OA changes. However these beliefs have been recently questioned when researchers compared a sedentary group of non runners with a group of recreational runners and found that the non runners suffered significantly more OA changes than the running group. It is important to note that these studies were carried out on healthy subjects with no pre existing knee injuries and also that when they looked into elite runners they found increased risks of OA changes. As health professionals these findings allow us to reassure patients that they can take advantage of the multiple health benefits of running and have less risk of OA than if they were sitting on the couch. Even if there are preexisting injuries to the knees we can get people back running with a suitable rehabilitation regime and a gradual return to running program. With our new running software at South Coast Physiotherapy we are now in the perfect position to offer assessments and programs to get people back running. Give the clinic a call and take advantage of all the benefits that getting back to running can offer.
Sunday, 02 September 2018 09:07

We are now a fully Registered NDIS provider

The National Disability Insurnace Scheme (NDIS) offers government support for people with disability, their families and carers. South Coast Physiotherpy is now fully registered with NDIS allowing us to provide physiotherapy services to those eligible.
Monday, 04 December 2017 22:00

Congratulations to Raquel

Big Congratulations to Raquel and her daughter Justine who completed the Arthurs Seat Challenge last weekend.
Monday, 04 December 2017 21:04

bebetter HEALTH

Jen Baker Jen will initially be available on Mondays, Tuesdays and Thursdays. Contact reception to book an appointment.
Sunday, 27 August 2017 09:49


How making mountains out of molehills will hinder your rehabilitation We live in a society where we are constantly bombarded with information, be it on the TV, on social media or in old fashioned printed newspapers. News has reached such a saturation point that journalists and news organizations seem to be predicting a global catastrophe at every opportunity in order to get our attention. As well as this exaggeration of negative outcomes being rife in the media it also plays a role in the treatment and management of injuries and illnesses. It is well documented how catastrophizing about pain, function or diagnosis following an injury plays a negative role in rehabilitation. Studies have shown that it leads to worse pain outcomes, increased disability and increased emotional stress. Many of these negative beliefs are a result of real fears and vulnerabilities, which are associated to trying to return previous activity levels. Fear of re-injury and fear of failing to return to a level of function required for a sport or work place, can all create low self-confidence and foster an environment for catastrophizing and even lead to a point where patients can obsess over injuries they may not even have. An example of how this can happen is shown in the table below. Logical thought and reasoning. -> Semi Logical thoughts with increasing fear avoidance. -> Catastrophising and fear avoidance ‘I have a sore back. Maybe I shouldn’t have lifted that table yesterday. I should avoid lifting heavy things for a day or 2.’ ‘I think I need a scan. I could have blown a disc. I had better rest and avoid all lifting.’ ‘The disc could be pressing on a nerve and my back feels unstable. I shouldn’t bend or lift anything.’ ‘My disc has popped out and has compressed…
Sunday, 13 August 2017 10:41

Golf with Ashley Clinch

How do you practice golf? If you have a regular job, with a family your time would be limited. Play on the weekend, practice after work one night a week in winter if you are lucky. Do you go to the range and hit a bucket or 3? Is that helping you improve? Most likely not. Tee it up, hit it, tee it up again, hit it. Ask yourself honestly what would improve your golf game? I know for me at the moment my putting needs to improve to shoot lower scores. I need to make more putts in the 6 to 12 foot range. Tour pros make around 65% of putts from 6 feet and 30% from 10 to 15 feet. So my plan is 3 fold to improve my putting check in with my coach to see that my technique is sound. work on my mindset - yes even a psychologist can improve on this. work on some practice drills on the putting green to help in this range - the Spieth/McCormack gateway drill is a good one i have seen recently. What is your plan for improvement? Contact me to book in for a Performance session.
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