Focal Physiotherapy

Back Pain In Pregnancy Infographic

June 28, 2021 by Focal Physiotherapy Leave a Comment

Back pain in pregnancy is a common problem, but thankfully with appropriate care most people can get relief. This infographic highlights when most women experience back pain in pregnancy, why it occurs, the warning signs to watch for and the ways to get relief. Give us a call now on 9034 7735 if you’re experiencing back pain with your pregnancy or book online.

Focal Allied Health's back pain in pregnancy infographic

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Four Common Causes of Migraine & How to Get Relief

June 26, 2021 by Focal Physiotherapy Leave a Comment

Headaches and migraine can be a huge impediment to your day-to-day activities if they go unchecked, impacting your work and social activities. As a result, many health organisations are investigating ways to alleviate the problem. This article will explain the symptoms of migraines, causes, prevention, as well as the treatment of migraines using physiotherapy.

Symptoms of Migraines

Migraine headaches are recurrent throbbing headaches that can be triggered by things like alcohol, caffeine, smoking, hormonal changes, and stress. It can also occur due to tightening muscles on the upper part of the neck, which can trigger the migraine. Bright lights or intense sounds can also cause migraines leading to a feeling of nausea and blurred vision. Common symptoms of migraines include:

Nausea
Vomiting
Being affected by light (photophobia)
Being affected by noise (phonophobia)
Blurred vision and flashing lights in your vision

Causes and Prevention of migraines

There are a variety of causes that can contribute to having a migraine. Therefore, you need to work on all the triggers to prevent migraines recurring. Some of the many causes of migraines include:

Not eating well

For many people there are specific foods that can trigger migraines. Keeping a food diary can help pinpoint these. Similarly, many foods can increase inflammation in the body. Common ones are animal products, especially red meat. Alternatively, things like Omega 3 fats (e.g. fish oils) can help reduce inflammation.

Sustained postures

Holding your head or neck in one position for too long can stiffen your neck muscles causing migraine. For example, watching TV for a long time can lead to migraines as your head is usually in one position. Also using poor pillows when positioning your head in bed, which can lead to migraines.

Alcohol and Caffeine

You can get migraines after a night out with your friends taking alcohol. Alcohol drinking leaves you dehydrated, which is a major cause of migraines for party-goers. Perhaps rather strangely, not having your normal tea or coffee, if you are used to having it in the morning, can lead to migraines. You know you have caffeine involvement in your migraines if you can’t go a day without it. It’s therefore essential for you to check your caffeine and alcohol intake to stave off migraines.

Neck pain

If you have a history of neck pain, including that resulting from an accident, this may be triggering your migraines.

Treatment of Migraines using Physiotherapy

If there is a joint or muscle component to your migraines, physiotherapy can be an essential part of treatment. Focal Allied Health is on the front line in offering physiotherapy treatment using the following methods:

Postural Ergonomics

Your migraines could be triggered by the way you sit, especially when working. For example, if you work on a computer, poor posture will increase muscle tightness and the pain signals going to your brain potentially increasing your migraines.

Joint movement

If you have problems with the movement in your spinal joints, it can contribute to migraines. Joint mobilisation can help relax the muscles, improve movement in the joints, and reduce the pain signals going into the nervous system, contributing to your recovery.

Muscle therapies

Pain generating points in your muscles can lower the threshold for triggering migraines. We can provide care to reduce muscle tightness and pain.

Get Help

If you’re suffering from migraines, get help now. Call us on 9034 7735 or book online.

Back Exercises to Ease Lower Back Pain and Sciatica

June 24, 2021 by Focal Physiotherapy Leave a Comment

Lower back pain can interfere with your daily activities, especially if you don’t know what to do to get relief. There are several treatments and back exercises to ease lower back pain and sciatica. Most of these can be done at home, however you should get professional advice for your back pain to exclude serious causes. If you experience a worsening of your symptoms be sure to see you doctor or give us a call.

The right low back exercise

If you are trying lower back pain exercises for the first time, make sure you monitor your symptoms as you exercise. This is especially important when you experience pain on your leg (sciatica) or one side of the back. Check for a thing known as centralization, which is a decrease in thigh or leg pain, with an increase in lower back pain. If you experience this during an exercise, you are likely on the right track and the exercise probably suits your situation.

In case you experience partial centralization, fail to centralize or the pain worsens with continued exercise, visit the your doctor or call us to seek more advice. In most cases, we can advise new low back exercises while monitoring your symptoms. As you try the new exercises, keep in mind that pain moving closer to the spine is a positive sign.

Don’t start any regular lower back pain and sciatica home treatment without consulting your physiotherapist. Check with the doctor to see if the exercise suits you and is safe. We can help you treat your low back pain by advising on the best exercises for specific conditions.

Exercises for lower back pain and sciatica

If you suffer lower back pain or sciatica, try these exercises and monitor the symptoms. However, consult your physiotherapist first before you start on any of them.

Lumbar flexion

Lumbar flexion is a simple exercise that involves lying on your back with your knees bent and bringing the knees towards your chest in slow motion. Grasp below the knees with your hands to open holes on every side of the spine giving room to your nerves.

Stretch your back with a gentle pull of the knees while holding the position for one or two seconds. Slowly release your stretch and repeat while monitoring changes to your symptoms.

Prone Lying, Press Ups and Prone Props

In cases of sudden acute lower back pain, try some emergency exercises first. Lie flat on your belly for some minutes, then crutch your elbows for few minutes while watching for centralization. After some minutes, do few press-ups while keeping your back and hips relaxed with your arms pressing the upper body up. Press up far enough to restore the regular forward curve in the lower back. Be persistent and go further each time as you repeat at least ten times.

Back Exercises to Ease Lower Back Pain and Sciatica — Prone push up extensions are sometimes referred to as McKenzie exercises.

If you notice there is no full centralization with press-ups, consult your physiotherapist before proceeding to other exercises.

Knee to chest

The purpose of this exercise is to reduce nerve compression in the lower back, which helps alleviate low back pain. Start by lying on your back, then with either your left or right knee, use your hands to pull the bent knee close to your chest. Hold for some seconds before repeating with the opposite knee. Next, with your hands, gently pull both knees close to your chest, hold for ten seconds and repeat.

All Fours Opposite Arm and Leg Extensions

This exercise strengthens and stabilizes the low back as well as abdominal muscles. Start by aligning yourself on all fours, then contract abdominal muscles to keep your back straight and flat. Raise your leg behind you while straightening it out and hold for three to five seconds. Repeat with the other leg about ten times, then add arm extension as you alternate your legs. Repeat up to ten times.

Further care

Strengthening your low back is a gradual process so don’t expect it to be cured overnight! Rehabilitation takes time and needs to be spread over several levels. The Back Exercises to Ease Lower Back Pain and Sciatica described here are the first step to help with short term pain relief. Give us a call to get advice on developing a comprehensive rehabilitation plan.

Avoid These 3 Common Footy Injuries!

March 16, 2021 by Focal Physiotherapy Leave a Comment

At this time of year many people will be starting to train for the upcoming football (AFL) season. If you’re carrying any niggling injuries, now is the time to get them seem to before they become major injuries during the year!

At Focal Allied Health we’re experts in dealing with football related sporting injuries. So give us a call now on 03 9034 7735 and book your appointment, to make sure you’re as fit as you can be for this year’s season.

So what are some of the more common football injuries?

Hamstring Strains

The most common injury in AFL is hamstring strains. This is true across all sports that require movements like kicking, and rapid acceleration and general agility. Depending on how severe the injury is, hamstring strains are graded as either first, second or third degree strains. Consequently the grade that injury will determine the treatment you need and the rate of your recovery.

Hamstring injuries can be due to many causes. These can include:

Inadequate warmup
Fatigue
Overexertion
Tight muscles
Muscle strength imbalances
Impacts and other traumas

It’s important to try to prevent hamstring injuries before they occur, because once you have injured the muscle it’s easily re-injured. At Focal Allied health we can create you a personalised strengthening and stretching program to correct any muscle imbalance as you may have and reduce your chances of injury.

In that case of a hamstring strain, immediately apply rest, ice, compression and elevation to minimise any swelling. Ice should be applied 15 minutes on, then 15 minutes off for several hours after injury. Be sure to get professional advice on the best route to recovery.

Knee Injuries

Knee injuries are common in Aussie rules football due to the dynamic nature of the game. Things like meniscus tears, ACL sprains, patellofemoral pain syndrome, patella tendonitis and iliotibial band syndrome are all common problems. There’s also that awful condition known as the “terrible triad” which includes injury to the anterior cruciate ligament, medial collateral ligaments, and the medial meniscus at the same time.

Similar to hamstring injuries, the injuries can be due to muscle imbalances, as well as overuse and microtrauma, and Direct trauma such as collisions with other players. If you suffer a knee injury be sure to get prompt attention to make sure it doesn’t become a chronic condition.

Osteitis Pubis

Osteitis pubis is the third common condition in Aussie rules football. The pubic symphysis forms the front joint between the two pelvic bones, and is subjected to lots of strain during repeated movements of kicking and running. The resultant information is known as osteitis pubis.

Dysfunction in the sacroiliac joints at the back of the pelvis, or muscle imbalances made pre-dispose players to this problem. Unfortunately it can take several years to resolve, so preventative approach is definitely recommended.

So if you’re suffering from any of these conditions, or just have some niggling problems you want to get sorted before the season starts, give us a call on 03 9034 7735 to book your appointment now, or book online by clicking here.

Choosing Your Physiotherapy Job – Four Critical Factors to Consider

November 27, 2020 by Focal Physiotherapy Leave a Comment

As a new or recent physiotherapy graduate it can be difficult to know whether a job is right for you. There’s several factors you should consider when choosing the physiotherapy job. In this short article we’ll run through the most important of these factors that you should consider when choosing your job.

Money

Many people think that money is the most important factor to consider when choosing your job, however that’s not necessarily the case. Particularly if this is your first job as a physiotherapist. Some of the following factors we’re going to discuss can be equally as important.

Having said that, don’t ignore money. Being compensated for your expertise is important. Many physiotherapists end up on a fixed wage. While this guarantees a certain degree of security, it can limit your income potential. At Focal Allied Health we offer a base salary, with performance incentives which means you can supplement your income through improving your productivity. And we offer the mentoring and structure you need to achieve that.

So when reviewing at job posts, look beyond the base salary and consider things like performance bonuses that can make a substantial difference to your income. Also look at personal and professional development opportunities as these will make a substantial difference to your long-term earning potential.

Professional Development

If you’re interested in specialising in cardiac rehabilitation within a major hospital then clearly applying for a job as a musculoskeletal physiotherapist in private practice is not going to advance your career. So, make sure you give some thought to what area practice you’d like to work in. Private practice isn’t for everybody, some people prefer the structure and anonymity of a larger organisation.

However if you’re keen to give private practice a go make sure your employer is committed to your professional development. Good employers will facilitate staff members undertaking further training. At Focal Allied Health we’re keen to help you develop as a practitioner.

Personal Development

Professional development is something that most people understand the need for, particularly if you’re a new graduate. However private practice can also be a journey of personal development. Developing the confidence to manage your patients effectively is something that takes time and support.

Learning how to effectively communicate your treatment recommendations and having those supported by the team around you is important. There’s few things more frustrating as a practitioner than seeing a patient’s potential for recovery being thwarted by their lack of compliance to your recommendations. We see mentoring and support as being vital to your personal and professional development. And we invest considerable time to ensure you reach your full potential.

Pathways to Later Success

Developing your clinical skills is important. But many physiotherapists want to go on and own their own practice one day. However many clinic owners either have no systems to teach, or jealously guard the secrets leaving their practitioners in the dark. At Focal Allied Health you’ll learn the skills you need to be able to successfully establish and run your own practice. In fact we can even help you get started! So if you have any plans of opening your own practice, look at the calibre of your potential employer and whether they can help you achieve your long-term goals. We’d be glad to help you.

Making the Choice

So these are some of the factors that you should consider when looking for your physiotherapy job. If you’re in the job market now, get in touch. We’re always looking for talented professionals to join our team. Click here to see our current job openings.