Category: Education

Breastfeeding Positions for New Mum with Neck and Shoulder Discomfort

Posted on Education

Are you a new mum suffering from neck and shoulder pain because you are holding your baby all day everyday now?

You were prepared for the aches and pains of labor and delivery, you knew breastfeeding might be a challenge – but most new moms aren’t prepared for the other tolls a newborn baby can take on your body.

The turned-inward and hunched-over postures required to hold, soothe and nurse/feed a baby – combined with all the ways you “try not to move” in order to keep a sleeping baby sleeping – can result in ultra-sore neck, shoulder and back muscles.

Here are some positions that we recommend all new mum to try out

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Having a different position to switch up the feeding not only helps you to not overload in one particular muscle group and joint on your neck and shoulder it also helps to  promote different milk ducts to be emptied properly and fully to prevent mastitis.

Keeping in mind these tips and strategies are just generic advice. If you are still experiencing pain, I suggest booking it with us to have a proper and more tailored assessment and advice.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation!

For any physiotherapy related concerns, visit us at any of our clinics near you or drop an email at info@capitalphysiotherapy.com.au. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

https://www.capitalphysiotherapy.com.au/online-booking/

Shoulder Blades Sticking Out? Is it Bad?- Ask a Physio

Posted on Education, Exercise, Physiotherapy

What is scapula winging?

Scapula winging is when the borders of the scapula (shoulder blade) stick out away from the ribcage. Normally the scapula is meant to lie flat against the rib-cage. Scapula winging usually results from muscle imbalances of the muscles attaching to the scapula. Imbalances commonly occur between the pectoralis minor, upper trapezius, lower trapezius and serratus anterior muscles.

Educate on the topic

  • Shoulder blade sticking out is also what we call scapular winging
  • It is cause by long standing weakness of your shoulder blade muscles
  • Some people can have shoulder blade winging without pain, some may be with pain
  • Whether you are experiencing pain or not with this issue is definitely something you want to fix because it puts you at a very high risk of having shoulder injuries.

Scapular winging

  • Our shoulder blades act as a stable base for all of our shoulder movement.
  • Without proper shoulder blade control you will also have poor shoulder control
  • Leading to
    • Reduce shoulder strength
    • Slowing down of plateauing in shoulder strength progression in your training
    • Increase risk of shoulder injuries
    • Reduce your shoulder overall performance

Consequences of scapula winging:

Scapula winging can result in inefficient movement of the glenohumeral (shoulder) joint. The scapula and shoulder joint are connected. If the resting position and movements of the scapula are not in optimum position, it can lead to restricted movements of the shoulder joint. This in turn can lead to impingement of the rotator cuff tendons and associated pain and dysfunction.

Weakness of the cervicothoracic postural muscles and subsequent scapula winging can also lead cause increased tension and pain in the muscles between the shoulder blades and the muscles attaching from the scapula to the neck. This in turn can lead to joint stiffness and potentially tension-headaches in more severe cases.

How can Capital Physiotherapy help reduce scapula winging?

After thorough assessment to determine which muscles are contributing to the winging scapula, our physiotherapists may use a variety of different treatment to try and relieve symptoms associated with scapula winging and reduce the winging itself.

Treatment options include:

  • Postural education and correction
  • Postural taping
  • Massage to relieve tension of tight muscles
  • Dry needling to relieve muscle pain and tightness
  • Muscle strengthening and re-training to correct muscle-imbalances causing the winging
  • EMG activation prior to strengthening to help activate muscles that have difficulty firing due to altered neuromuscular activation patterns

Keeping in mind these exercises are of general nature and do not take your injuries/history into considerations. In order to fully rehab your shoulder blade discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you,  in order to feel pain free while working.

Want to know more about Melanie – Our Hawthorn Physiotherapist?

Our physiotherapist, Melanie Lim, has a Bachelor of Physiotherapy Graduate from the University of Melbourne.

capital physiotherapy hawthorn clinic's physiotherapist Melanie Lim profile shotWith her wealth of clinical experience – in both public and private systems, Melanie is contactable at Capital Physiotherapy’s Hawthorn Physio clinic to provide you with the best physio treatment in the Hawthorn and for the surrounding suburbs.

At the Hawthorn physio clinic, Capital Physiotherapy offer bulk billing for their patients. Get in contact with Melanie today and book an appointment for a one on one session with her!She has completed advance training to specialise in a range of physical therapy treatments such as sport, dance, pre and postnatal, and dry needling. With a keen interest in treating and educating her clients (and YouTube audience), she aims to create custom pain treatment management plans for the Hawthorn community, and Melbourne at large.

Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Keeping in mind these tips/advice are of general nature and do not take your injuries/history into considerations. If you are experiencing any pain or would like an individualised tailored program to help improve your dancing, I highly recommend you speak to any one of your physiotherapists to guide you through your rehab journey.

Here at Capital Physiotherapy, our women’s health physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation!

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au 

Hawthorn Physio Clinic

Book An Appointment

Footscray Physio Clinic

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Tips and Exercises to Relieve Back Pain During Pregnancy

Posted on Education, Lower Back Pain

Due to the relaxant that is release to your body during pregnancy to prepare for labor, your ligament will all be loosening and our lower back especially right at the tail bone area (SIJ), this structure is mostly stabilised by ligaments, hence when your ligaments are all loosening up, and you don’t have the muscles strengthen to stabilised this structure, it becomes painful when you are moving.

I’ll show you some tips and exercises that you can do to help relieve your back-pain symptoms.

Sacroiliac Joint Pain (SIJ pain) is pain felt at or near the sacroiliac joints of your pelvis as a result of sacroiliac joint dysfunction. These are joints located at the 2 dimples of the lower back. The pain often feels deep within your lower back and can occur on one or both sides of your back. In some cases, pain radiates down to the buttock and the back of the thigh.

While pain may begin at any time during pregnancy, SIJ pain on average begins in the 18th week of pregnancy and becomes more intense as the pregnancy progresses. The pain usually spontaneously resolves within 3 months post delivery. But in some cases it can become chronic and disabling.

This video will educate mother-to-be on SIJ pain, when and how it happens, and what should be done to treat this issue.

If you do suffer from back pain, I highly suggest you seek professional help ASAP.

At Capital Physiotherapy we can accurately diagnose your pain and give you tips and strategies to help make your pregnancy journey a smooth and pain free experience.

Keeping in mind, these exercises are of general nature and do not take your health injuries/history into consideration. In order to fully rehab your discomfort, you will still need to continue to progress to harder exercises that are specifically tailored for you,  in order to feel pain free while working or exercising.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

Our Physiotherapy Clinics in Melbourne

Hawthorn Physio Clinic

Book An Appointment

Footscray Physio Clinic

Book An Appointment

How to Use A Foam Roller Correctly – Advice from a Physio

Posted on Education, Exercise

Personally, we like to start with lower body foam rolling before going to the upper body because we find a lot of the roller for lower legs requires my upper arm strength and most of the time when we start with the upper body by the time we finish with lower legs, our arms need a roll again. 

But that’s just our personal preference, you do you 🙂

Foam rolling helps release tension in the muscles, relieve muscle soreness, and improve flexibility and range of motion.

Foam rolling is a self-myofascial release (SMR) technique. It can help relieve muscle tightness, soreness, and inflammation, and increase your joint range of motion.

Foam rolling can be an effective tool to add to your warm-up or cool down, before and after exercise. And the benefits of foam rolling may vary from person to person.

Foam rolling is generally considered safe to do if you experience muscle tightness or regularly exercise. But avoid foam rolling if you have a serious injury such as a muscle tear or break, unless your doctor or a physical therapist has cleared you first.

Also avoid rolling over small joints like your knees, elbows, and ankles, which could cause you to hyperextend or damage them. Instead, when foam rolling your legs, roll out your calves first and then your quads separately, avoiding the knee area.

Foam rolling may help relieve tension during pregnancy. Just get cleared by your doctor first and avoid lying on your back to foam roll later in your pregnancy. You also should skip rolling out the calves in your third trimester. This may cause premature labor. Talk to your doctor if you are concerned.

Keeping in mind these exercises are of general nature and do not take your health injuries/history into consideration. In order to fully rehab your discomfort, you will still need to continue to progress to harder foam rolling exercises that are specifically tailored for you to feel pain free while working or exercising.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

 At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns, visit our clinics near you or you can do online booking for faster appointment. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Simple Exercises to Help Strengthen Your Neck and Shoulder

Posted on Education, Exercise

If the neck musculature is strong, the person can withstand greater force before an injury is sustained. In addition to decreasing neck injuries, strengthening upper body muscles will help prevent chronic conditions.

If you have a past or current neck discomfort then it is vital that you restore your neck and shoulder strength through your rehabilitation program.

Having Strong Neck and Shoulder Muscles will

  1. Prevent risk of neck sprain
  2. Prevent chronic or acute injuries to the surrounding muscles of the neck and shoulder
  3. Protect the adjacent joints
  4. Improve the performance of your sports and daily activities and productivities

This video will show you simple exercises for your neck and shoulder to help strengthen your neck at the comfort of your own home. These exercises are of different levels of difficulties so make sure you do that at your own pace.

Keeping in mind these exercises are of general nature and does not take your neck injuries/history into consideration. In order to fully rehab your neck discomfort you will still need to continue to progress to harder and more functional strengthening exercises that are specifically tailored for you,  in order to feel pain free while working.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your neck issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give a full neck and shoulder assessment on you and come out with individualised advice/treatment plan that is tailored for your particular needs.

 At Capital Physiotherapy, your initial appointment is 40-60 minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

If you have physiotherapy concerns, you may visit our Footscray clinic or call us on  03 9687 2544 for more details. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

How to Get Your First Pistol Squat

Posted on Education, Exercise

In order to learn how to get your first pistol squat, we are going to show you some stretch and progression exercise to help you get to your first Pistol Squat!

To do your first pistol squat you not only need strength but a lot of people actually fail to do pistol squat properly due to their lack of flexibility in their hip and ankle so in this video.

We’ll show you some exercises that will help you improve the quality of your one leg squat and hopefully help you learn ways and strategies on how to get your first pistol squat. 

Many people require pistol squats for their sports such as figure skating sit spin, MMA, advanced yoga moves etc.

Learning how to get your first pistol squat doesn’t come easy. But in this video, we are going to teach you step by step on how to get your first pistol squat.

If after trying out all these hacks and tips and you are still experiencing difficulties, it might be time for you to seek some professional help.

Here at Capital Physiotherapy we can help you accurately diagnose and treat your aches and discomfort as well as helping you achieve your fitness goals.

If you still have issues with your pistol squat and wish to seek more personal advice. We strongly encourage you to book a session with one of our fully qualified physiotherapists here in Capital physiotherapy. Our physiotherapist will be able to give you more individualised advice that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physio to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For more physiotherapy concerns and questions, visit any of our clinics near you or call us on 0401 865 333. 

How to Fix Flat Feet or Flatten Arch

Posted on Education, Physiotherapy

Are you experiencing pain and discomfort in your arch of your foot due to your flat feet issues?

Here are some of the more common causes of flat feet.

  • Obesity
  • Injury to your foot or ankle
  • Rheumatoid arthritis
  • Aging
  • Diabetes

Although there are many more causes of flat feet the more common cause that we see in our clinic are people who generally have past foot and ankle injuries which do not have a proper rehabilitation program in the past.

In this video I’ll show you some of the more common exercises that we start out with for people who are suffering from pain due in their feet and ankle.

Keeping in mind these stretches are just the basic exercises that we start off with to fully fix your foot discomfort you will still need to continue to progress to harder and more functional strengthening exercises in order to feel pain free while working. You will also need to find out the root cause of the issue to fundamentally fix it once and for all.

Here at Capital Physiotherapy, our physiotherapists are the experts in helping you to fix your foot issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give a full foot assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For physiotherapy concerns, drop by our Footscray clinic or visit us at any of our clinics near you. You can book online for appointment. We provide Telehealth Consultation for your safety and convenience during this pandemic.

How to Fix Tight Hamstrings Without Stretching

Posted on Education, Exercise, Physiotherapy

If you have tight hamstrings, you’re not alone! Unless you have a regular stretching practice as part of your workout routine, odds are you can’t touch your toes. 

But why are they tight? And what can you do to help loosen them up so you aren’t getting so much carry-over tension in your low back?

For a lot of people, this is the mindset, but no matter how much they stretch those tight hamstrings, there is no significant change. Unfortunately, fixing tight hamstrings with stretching is not that simple.

Your hamstrings are a group of three muscles running down the backside of your legs that connect your “sits bones” at the bottom of your hips (the little bony protrusions you can feel underneath your butt when you sit in a chair or on the floor) to the top of your calf and shin bones.

  • Most people with constant feeling of tightness in hamstring has what we call neurological tightness
  • It’s a perceived tightness caused by your brain due to lack of stability around our hip and knees area
  • So even though then you do the hamstring length test you do not have tight hamstring you still feel as if your hamstrings are constantly tight
  • To fix these issues here are some of the strengthening exercises you can start doing

Tightness, or even the feeling of tightness, in the hamstring can be influenced by a number of factors:

  • The muscle actually being short to the point where the muscles fibres aren’t long enough causing a restriction in movement.
  • Weakness in the muscle can cause the muscle to go into a protective spasm, tighten up and feel stiff.
  • A muscle, which has recently been exercised or worked, will hold extra muscle tone and therefore a slight restriction in movement.
  • A muscle that is being overworked, due to weakness in another muscle will become tight.

Want to know more about Melanie – Our Hawthorn Physiotherapist?

 

Our physiotherapist, Melanie Lim, has a Bachelor of Physiotherapy Graduate from the University of Melbourne.

capital physiotherapy hawthorn clinic's physiotherapist Melanie Lim profile shotWith her wealth of clinical experience – in both public and private systems, Melanie is contactable at Capital Physiotherapy’s Hawthorn Physio clinic to provide you with the best physio treatment in the Hawthorn and for the surrounding suburbs.

At the Hawthorn physio clinic, Capital Physiotherapy offer bulk billing for their patients. Get in contact with Melanie today and book an appointment for a one on one session with her!She has completed advance training to specialise in a range of physical therapy treatments such as sport, dance, pre and postnatal, and dry needling. With a keen interest in treating and educating her clients (and YouTube audience), she aims to create custom pain treatment management plans for the Hawthorn community, and Melbourne at large.

 

 

Additional Information:

We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Keeping in mind these tips/advice are of general nature and do not take your injuries/history into considerations. If you are experiencing any pain or would like an individualised tailored program to help improve your dancing, I highly recommend you speak to any one of your physiotherapists to guide you through your rehab journey.

Here at Capital Physiotherapy, our women’s health physiotherapists are the experts in helping you to fix your issues as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle.

Our physiotherapist will be able to give a full assessment on you and come out with individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation!

For any physiotherapy related concerns drop us an email info@capitalphysiotherapy.com.au 

Our Physiotherapy Clinics in Melbourne

Hawthorn Physio Clinic

Book An Appointment

Footscray Physio Clinic

Book An Appointment

5 Tips to Improve Productivity While Working from Home

Posted on Education, Exercise

One day you’re at your company desk, the next you’re WFH indefinitely in a pandemic. Here’s how to make your home set up to improve the productivity of your work.

Due to this pandemic, more and more people are working from home at the moment. Albeit working from home has its own perks, it also comes with its own disadvantages.

Here are some easy hacks that you can start doing to make working from home more comfortable and productive for you.

1. Take your time to set up your workstation. We have a video here to show you how you can optimise your workstation at home as close to ideal as possible, so make sure you check them out!

2. One of the disadvantages is that there is no longer a clear separation between work and home space. Most people end up working longer hours as there is no longer a clear separation between working and relaxing areas.

Hence, if possible, try to set a room designated for work only. In that way you will have a specific space at your house that you can relate as a “work area” and anywhere else would be your “relax zone” this will help you find more work-life balance even when you are working at home.

3. Regular stretches throughout working hours.

Here’s a video that will help break up your long working days and will help prevent tightness build up from prolonged sitting.

4. Regular exercises. Try to find 30-45 minutes daily doing any exercise that you enjoy. This will help keep your cardiovascular fitness and general strengthen and joints mobilities but it will also significantly help out your mental load in these difficult times.

5. Reducing the reflection of your monitor screen. Minimal reflection on screen – if there is glare, try tilting the screen slightly downwards. This will reduce neck tension by leaning too forward towards the screen and also minimise eyes focusing fatigue.

If after trying out all these hacks and tips and you are still experiencing aches and pain, it’s time for you to seek some professional help.

Here at Capital Physiotherapy we can help you accurately diagnose and treat your aches and discomfort.

If you still have issues with your pain or if you wish to continue your rehab for full rehabilitation of your issues, we strongly encourage you to book a session with one of our fully qualified physiotherapists at Capital physiotherapy. Our physiotherapist will be able to give you more individualised advice that is tailored for your particular needs.

 At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

For any physiotherapy related concerns, visit our clinic in Footscray or any of our clinics near you, or make an online booking here. We also provide Telehealth Consultation for your safety and convenience during this pandemic.

Our Physiotherapy Clinics in Melbourne

Hawthorn Physio Clinic

Book An Appointment

Footscray Physio Clinic

Book An Appointment

Tips and Advice Post Total Hip Replacement Surgery

Posted on Education, Physiotherapy

Hip precautions After Total Hip Replacement (THR) you will need to follow hip precautions for 3 months unless your surgeon tells you differently. These precautions help you heal and reduce risk of hip dislocation. 

Depending on the incision approach the precautions will vary.

For posterior approach the restrictions are as follows:

  • No bending your hip over 90 degree
  • In crossing your leg
  • Always keeps your leg apart
  • No turning your toes inwards

For Anterior Approach the restrictions are as follows:

  • No hip extension. 
  • Do not allow the surgical leg to externally rotate (turn outwards). 
  • Do not cross your legs. 
  • Use a pillow between legs when rolling.

For Lateral approach the restrictions are as follows:

  • Be caution of rotating your legs

Hip strengthening is not the only thing you need to focus on post total hip replacement.

During rehab, your physiotherapist will focus on

  • Hip strength
  • Knee strength
  • Ankle strength
  • Core strength
  • Hip and knee range of motion
  • Hip proprioception (balance)
  • Hip control and balance 
  • Returning to sports
  • Returning to work/volunteer

Here at Capital Physiotherapy, our physiotherapists are the experts in helping your post hip surgery rehab as well as all the discomfort that comes with it!

We can help you lead a healthier and pain free lifestyle. 

Our physiotherapist will be able to give you individualised advice/ treatment plan that is tailored for your particular needs.

At Capital Physiotherapy, your initial appointment is 40-60minutes long. This allows our physios to be thorough in their assessment, as well as giving them enough time to give you treatment on the same consultation! 

If you have physio concerns, send us an email at info@capitalphysiotherapy.com.au or book online here. We also provide Telehealth Consultation for your safety and convenience during this pandemic.