ISO PhysiotherapyBlog
By Daniel Kerner Sport Physiotherapy

Hand Sports Injuries

With high rates of sports participation across Sydney’s Eastern Suburbs, hand injuries are a common and often underestimated issue. Whether it’s a quick game of netball at Moore Park, a surf down at Bondi beach, or a competitive AFL match, the hands are constantly at risk of injury or overuse.

Injuries to the hand and wrist or fingers can be frustrating and have a serious impact your ability to work, train, or carry out activities of daily living. Understanding common types of hand injuries and how to manage or prevent them is essential, not just for athletes, but for anyone staying active.

1: Tendon injuries: mallet and jersey finger injuries 

Tendon injuries of the hand are common in sports and should never be ignored.

Jersey finger occurs usually in rugby or AFL, when the fingertip gets caught on an opponent’s jersey, causing a tear in the flexor tendon and making it impossible to actively bend the tip of the finger. Mallet finger affects the extensor tendon and usually results from a direct blow to the fingertip, leaving it drooped despite still being able to bend it downward. Both injuries require prompt assessment, as early splinting or surgical intervention is often needed for the best outcome. Following this rehabilitation through physiotherapy to regain strength, mobility and function is essential.

2: Volar plate injuries 

The volar plate is a thick band of ligament located on the palm side of the finger, providing stability during movement and activity. Injuries to the volar plate typically occur when the finger is forcefully hyperextended (very common in ball sports such as netball and basketball), causing the ligament to overstretch or tear. This often results in pain, swelling, and reduced mobility and strength in the affected finger. Management usually involves a period of splinting or strapping, but early rehabilitation is essential to prevent long-term stiffness and maintain joint function.

3. Distal radius and scaphoid fractures 

Both distal radius (wrist) and scaphoid (bone in the hand close to the wrist) fractures commonly occur after a fall onto an outstretched hand and are particularly common sports such as AFL and rugby.  Wrist fractures are diagnosed with x-ray and typically require a period of immobilisation in a cast. Early diagnosis is crucial for scaphoid fractures, as poor blood supply to the scaphoid can lead to non-union or long-term wrist dysfunction. Management of scaphoid fractures typically involves immobilisation in a thumb splint or cast, and in some cases, surgical fixation may be required to ensure proper healing.

4. Dequervian’s tenosynovitis 

Dequerivian’s tenosynovitis is inflammation of the tissue that covers the tendon that move our thumbs upwards and out to the side. It is commonly caused by repetitive use of the thumb/wrist and can be seen a lot in the tennis playing population. Treatment of Dequervian’s requires a period of immobilisation in a splint for aggravating activities,  followed by a period of strengthening to help build tolerance to higher loads put through the thumb in particular with racquet ball sports

These are just a few of the many hand injuries that can occur in the hand – if you are concerned about any hand injury you may have give us a call on 8068 7737 or book in online at isophysio.com.au or by clicking the button below.

By Daniel Kerner Pilates

The Benefits of Pilates for Office Workers

Office workers often spend hours hunched over a computer screen with minimal movement breaks. This prolonged posture encourages rounding of the shoulders and forward head position, both of which can contribute to increased pain. These postural habits can reduce spinal mobility and increase the risk of developing musculoskeletal pain, particularly in the neck, shoulders, and back.

Pilates is an effective way to counteract these issues. It promotes better posture, strengthens key postural muscles, and restores mobility throughout the spine and hips. In this blog post, we’ll explore some of the key benefits Pilates offers for those who spend their days at a desk.

Thoracic Mobility

The thoracic spine (mid-back) plays a vital role in allowing flexion, extension, and rotation of the upper body. When we sit in a slouched position for extended periods, this area can become stiff and restricted.

Pilates targets thoracic mobility through both dynamic mobility and muscle activation exercises. These movements help restore movement in the spine while engaging the muscles that support good posture. Improved thoracic mobility can reduce upper back stiffness, relieve tension in the neck and shoulders, and allow for more efficient movement throughout the day.

Core Stability

Strong core muscles are essential for maintaining good posture and supporting the spine. especially during prolonged sitting. Pilates places a strong emphasis on deep core engagement, particularly the transverse abdominis, pelvic floor, and multifidus muscles. By improving core stability, office workers can maintain a more upright posture, reduce strain on the lower back, and move more efficiently throughout their day. It also helps to prevent common desk-related issues like lower back pain.

Hip Mobility

Prolonged sitting shortens and tightens the hip flexors, particularly the iliopsoas muscle, which can lead to reduced hip extension, anterior pelvic tilt, and increased strain on the lower back. Over time, tight hip flexors can affect walking, standing posture, and even cause compensatory patterns in movement.

Pilates incorporates exercises that both lengthen tight hip flexors and strengthen the surrounding hip stabilisers. Movements such as leg circles, bridges, and dynamic hip stretches help to restore mobility and balance around the pelvis. Improving hip mobility not only reduces stiffness and discomfort, but also supports better alignment and overall movement quality.

If you would like to try Pilates with us, give us a call on 8068 7737 or book online at isophysio.com.au or by clicking the button below.

By Daniel Kerner General Physiotherapy

5 Common Causes of Neck Pain and How ISO Physiotherapy Can Help

Neck pain is a prevalent condition that affects millions of people worldwide. It can be caused by various factors, and its impact on daily life can be debilitating. At ISO Physiotherapy, we understand the importance of thorough assessments, personalised treatment plans, and a hands-on approach to effectively address neck pain. In this blog post, we will explore five common causes of neck pain and explain how our specialised approach can help you find relief and regain optimal neck health.

  1. Poor Posture: One of the leading causes of neck pain in today’s sedentary lifestyle is poor posture. Spending prolonged hours sitting at a desk, hunching over electronic devices, or slouching can strain the muscles and joints in the neck. At ISO Physiotherapy, our skilled physiotherapists conduct thorough assessments to identify postural imbalances and develop tailored treatment plans. Through a combination of corrective exercises, ergonomic guidance, and postural re-education, we aim to relieve pain and restore proper alignment
  2. Muscle Imbalances and Weakness: Muscle imbalances and weakness can contribute significantly to neck pain. Imbalances occur when certain muscles become overactive and tight, while others weaken and lengthen. This imbalance can lead to poor movement patterns and increased stress on the neck. Our physiotherapists at ISO Physiotherapy use a hands-on approach to release tight muscles, strengthen weak muscles, and restore balance. By prescribing targeted exercises, stretches, and manual therapy techniques, we can help alleviate pain and improve muscle function.’
  3. Joint Dysfunction: The joints in the neck, known as cervical joints, are susceptible to dysfunction, which can cause pain and restricted movement. Factors such as trauma, degenerative changes, or poor posture can lead to joint dysfunction. At ISO Physiotherapy, we specialise in manual therapy techniques, including joint mobilisations and manipulations, to restore optimal joint mechanics. Our physiotherapists will assess the specific joint involvement and create an individualised treatment plan to improve joint function and reduce pain.
  4. Repetitive Strain Injuries: Engaging in repetitive tasks that strain the neck, such as typing on a computer or using a smartphone, can result in repetitive strain injuries (RSIs). RSIs cause inflammation and irritation of the tendons and muscles in the neck, leading to pain and discomfort. Our team at ISO Physiotherapy will evaluate your work or daily activities, identify any repetitive strain factors, and provide tailored treatment plans. This may involve targeted exercises, ergonomic modifications, and activity modifications to relieve pain and prevent future injuries.
  5. Stress and Tension: High levels of stress and tension can manifest physically, often leading to neck pain. Stress causes muscle tension and tightness, which can result in neck stiffness and discomfort. At ISO Physiotherapy, we adopt a holistic approach to address neck pain caused by stress. Our physiotherapists work closely with our in-house massage therapist and Pilates instructors who can combine manual therapy techniques, relaxation exercises, and stress management strategies to promote relaxation, reduce muscle tension, and alleviate neck pain.

Neck pain can significantly impact your quality of life, but with the right approach, relief is possible. A. Contact ISO Physiotherapy today and take the first step toward a pain-free neck and improved well-being.

 

 

By Daniel Kerner Pilates

Why to start Clinical Pilates at ISO Physiotherapy

Clinical Pilates is a form of exercise that is designed to help people with specific health conditions or injuries. It is a highly effective way to rehabilitate and prevent further injury, and can be tailored to each individual’s needs. At ISO Physiotherapy, we offer Clinical Pilates sessions that are led by experienced and qualified Pilates Instructors. Here are 5 reasons why you should do Clinical Pilates at ISO Physiotherapy:

  1. Personalised programs At ISO Physiotherapy, we develop personalised Clinical Pilates sessions based on each patient’s individual needs and goals. Our physiotherapists assess each patient’s movement patterns and strength, and design a program that will address their specific areas of weakness and pain.
  2. Expert guidance our Clinical Pilates sessions are led by experienced instructors who are trained in movement assessment. They provide expert guidance and support throughout the program, helping patients to progress safely and effectively.
  3. Evidence-based approach Our Clinical Pilates sessions are based on the latest scientific evidence and research. We use evidence-based techniques to help patients recover from injury and improve their overall physical health.
  4. Focus on rehabilitation Clinical Pilates is a form of exercise that is specifically designed for rehabilitation. It helps patients to recover from injury and build strength and flexibility in a safe and controlled way.
  5. Convenient location and flexible scheduling which allows the patients to choose the times and days that work best for them.

In conclusion, Clinical Pilates is an effective way to rehabilitate and prevent further injury. At ISO Physiotherapy, our personalised programs, expert guidance, evidence-based approach, focus on rehabilitation, and convenient location and scheduling make us an excellent choice for anyone looking to improve their physical health and well-being.

By Gilles Pilates

5 Reasons to Start Pilates

Pilates is a low-impact form of exercise that focuses on strength, flexibility, and balance. In this blog, we will discuss the 5 benefits of why Pilates is good for everyone and how at ISO Physiotherapy, our experienced and skilled instructors work with physios to help you achieve your goals.

  1. Improves posture and alignment Pilates emphasises proper alignment and posture, which can help reduce pain and prevent injuries. By strengthening the core muscles that support the spine, Pilates can also improve balance and stability.
  2. Increases strength and flexibility, Pilates target specific muscle groups, including the abdominals, back, hips, and legs, to increase overall strength and flexibility. This can help improve performance in other activities, such as sports or everyday tasks.
  3. Reduces stress and promotes relaxation Pilates incorporates breathing techniques and mindful movement, which can help reduce stress and promote relaxation. This can have a positive impact on mental health and overall well-being.
  4. Helps manage chronic conditions Pilates can be beneficial for people with chronic conditions, such as back pain, osteoporosis, or arthritis. By strengthening muscles and improving flexibility, Pilates can help reduce pain and improve mobility.
  5. Customisable for all fitness levels Pilates can be modified to accommodate different fitness levels and abilities. This makes it accessible to everyone, from beginners to advanced athletes.

At ISO Physiotherapy, our instructors are experienced and skilled in teaching Pilates to people of all ages and fitness levels. They work closely with the ISO Physiotherapists to understand each client’s individual needs and goals, and develop customised programs to help them achieve their desired outcomes.

In conclusion, Pilates is a versatile form of exercise that offers numerous benefits for everyone. Whether you are looking to improve your posture, increase strength and flexibility, reduce stress, manage chronic conditions, or simply improve your overall fitness, Pilates can help.

indoor training
By Shylie Rimmer General Physiotherapy, Sport Physiotherapy

Indoor Training: How to Prevent Injury

When bad weather strikes, many clubs, people, and gyms take their training inside. For example, soccer clubs are finding indoor courts to practice on, and runners are using the treadmill instead of their usual outdoor sessions. Usually, the training is meant for the outdoors, so moving it to an indoor facility might cause some issues.

What kind of issues? Lately we’re noticing that people who are moving their outdoor training to indoor training are complaining of muscular tightness across their lower backs or legs, which often causes surprise or confusion.

Why is there muscular tightness?

When you have a sudden change in surface during your training, it can affect your body in many different ways. Usually, the change in surface ‘hardness’ causes the body to absorb a larger amount, or different type of, force to what it is used to. This can lead to an overload in certain muscle groups that are found in the legs or the lower back. Similarly, you can also experience tendon or joint injuries due to this change in load.

What can you do to prevent this?

Prevention is better than cure. As physiotherapists, our aim isn’t to cure you, it is to help you properly prepare your body in order to mitigate injury. Rather than treating an injury, we hope to condition your body in order to prevent injury. 

Here are some things you can do to prevent injury if you’re moving outdoor training to indoor training.

  • Make sure you warm up. Include band work for your glutes, as well as muscle activation exercises for your hamstrings, quads and lower back
  • Perform dynamic stretching exercises before you train. This helps prepare the muscles and tendons for higher levels of force
  • Ease into the training session. Starting off soft is a great way to prevent injuring yourself when your body hasn’t warmed up yet. As you progress into your training session, you can increase your intensity
  • Don’t forget the cool down. To do this aim for 3 x 45-60 second holds of your glutes, quads, hamstrings, and calves (just to name a few!)
  • Recover, recover, recover. Recovering between sessions is crucial. This can include strategies like appropriate hydration, adequate sleep (which should generally be 8 hours), having good nutritional intake, and ensuring you have enough rest before your next session

Are you experiencing muscular tightness?

For the next four weeks only, we’re offering Hakoah members and their immediate family 25% off your initial consultation, usually priced at $135. 

If you think you have injured (or might injure) yourself from a change in your training environment, don’t hesitate to reach out to us at ISO Physiotherapy. Head here to book an appointment or call us on 8068 7737 and mention this discount when booking. Visit us before April 13 to take advantage of this offer.

 

By Shylie Rimmer General Physiotherapy ,

The Benefits of Massages

Believe it or not, massages aren’t just an enjoyable and relaxing pastime, they’re also incredibly beneficial for your body. In fact, certain types of massages incorporate many useful techniques and therapies to ensure your body is maintaining its optimal level of health and wellbeing. 

 

What is a massage?

A massage is a form of manual therapy. It uses a hands-on technique that involves the rubbing, pressing and manipulating of the skin, nerves and muscles. There are several types of massage techniques used today including remedial and sports massage. Although these two types of massages differ slightly in technique, they achieve a similar outcome.

 

What are the physical benefits of massages?

Massages have many benefits including:

  • Reducing pain through reducing muscle tension and soreness
  • Improving blood flow circulation
  • Stimulating joint mobility
  • Reducing stress through reducing the hormones that cause stress
  • Increasing relaxation by releasing of positive endorphins
  • Accelerating the recovery of soft tissue injuries

 

What physical conditions improve with massages?

Massage can be used to assist with a variety of symptoms and conditions. These include:

  • Muscle strains 
  • Acute injuries
  • Chronic injuries
  • Lower back pain
  • Thoracic pain
  • Cervical pain
  • Headaches
  • Shoulder pain
  • Sports injuries
  • Mispositioned bones
  • Delayed onset muscle soreness (DOMS)

For most conditions, massages are used as an adjunct therapy to assist in the recovery and healing process, and to achieve the common goal of enhancing optimal bodily function.

Do you feel like you could use a massage? Book an appointment with our massage therapist, Vanessa Lenz. 

By Shylie Rimmer General Physiotherapy, Sport Physiotherapy ,

Sports Physio Tips for the Holiday Season

If 2021 has taught us anything, it’s that we all need a well-deserved break this holiday season. Whether you’re traveling interstate or staying close to home to celebrate the end of year, we know that you’ll likely wind down from sport and consistent physical activity during this time. So here are our tips to follow this holiday season, that’ll help prevent you from sustaining any injuries on your return to normal activity next year.

#1: Keep some form of physical activity

Sure, maintaining a consistent level of physical activity during this period is hard; you’re not in your normal routine, you’ll likely have many events on, and you might not be close to home or to where you normally train. But it’s important to attempt to keep some form of physical activity going, even if it’s less than before. If you were training heavily or playing sports a few times per week prior to the holiday season, even just being active 1 – 2 times a week will minimise injury on your return to sport following the new year period. Why? Because it’s usually the big jump from zero to 100 (in this case, over 3 – 4 sessions a week of activity) that can lead to sudden injury, as your body has adapted to your lower exercise load. 

#2: Stick to your program

If you’re currently rehabilitating an injury and are following a program, try your best to stick to it. We know how hard this can be over the festive period, but giving yourself time to continue your rehab will set a solid platform for the post-new year period, and make sure you don’t lose the progress you’ve already gained. Sticking to your structure as best you can will ultimately facilitate your return to sport in the timeline you had hoped for. 

#3: Think about the basics leading into your return

If you’re returning to sport following the holiday period, it’s important to remember the basics. You might be wondering what the basics are. By this we mean:
  • 8 hours of sleep per night
  • adequate hydration
  • adequate nutritional intake
Believe it or not, these three things will help you dramatically in your return to sport, and ensure you feel fresh and ready to go. That being said, a dramatic reduction of these three things can lead to injury so do your best to make these the non-negotiables.

#4: Don’t wait

If you’re unsure about something related to your rehabilitation, the best is to check in with your treating sports physio. Please don’t hesitate to contact us. We will be here intermittently throughout the festive period and are always happy to help!
You can book in a consultation or call us on 02 8068 7737.
how-to-find-the-best-sports-physio
By Shylie Rimmer General Physiotherapy, Sport Physiotherapy ,

Here’s How to Find the Best Sports Physio in Sydney

We’re inching closer to summer, lockdown has lifted and most people are back at the gym. This means that finding the best sports physio in Sydney is something a lot of people might be looking for right now. Whether you have an ongoing niggle or want to make sure you return to playing sport safely, there are a few requirements we know you’re probably looking for. You’d like them to be close for convenience, preferably recommended by someone you know who has tried them out, and of course a clinic that provides the level of service you expect. So why is it so difficult to find the best sports physio in Sydney? 

Sports physio guidelines

As healthcare professionals, we are responsible for following the advertising guidelines of the Australian Health Practitioner Regulation Agency (AHPRA), which have strict rules and guidelines when it comes to advertising or promoting yourself in Australia. Some of the guidelines include not being able to claim themselves to be “the best”, the inability to compete in advertising, and not being able to make statements or claims such as being able to ‘fix’ people. 
For consumers, this is great. It protects them from the exploitation of healthcare and limits the possibility of being ‘sold’ a service that isn’t considered current best practice. People can sometimes be at their most vulnerable when seeking healthcare support, so these guidelines ensure that our physiotherapy clinics remain approachable and most of all, a safe space for patients to communicate and seek help.

Ways to find the best sports physio in Sydney

Here are some great resources to help you begin finding the best sports physiotherapist, and to get an overview of the most qualified physios Sydney has to offer. 

Referrals from your GP

If you’re looking for the best sports physio, chatting to your GP is a great place to start, as they can offer recommendations and referrals for musculoskeletal injuries or conditions. They’ll also likely explain the benefits of the Enhanced Primary Care Plan in claiming rebates for your sessions – a handy tip if you’re going to become a repeat patient. However, on the flipside, GP recommendations can be narrowed down to who they know or who their in-house physiotherapist is.

AHPRA

AHPRA is a great resource in finding a registered health professional of any kind as their policies and standards are in place to protect anyone seeking help. All practitioners listed on their website are verified in accordance with their regulations, while their search engine allows you to narrow down your preferences by profession and location, making it simple to find someone near you.

Online

There are two major paid directories that list the therapists in your area. Although, there’s not a lot of information on the quality of each practitioner, it does give a comprehensive index of choice.

Surgeons or Sports Physicians

Similar to GP’s, Sports Medicine professionals or Orthopaedic Surgeons can also provide a recommendation or referral to a local sports physiotherapist. This can be for pre or post-operative physiotherapy or an injury that requires physiotherapy intervention. 

Word of Mouth

There’s nothing like a recommendation from someone you trust. Speaking with others can be a beneficial way to find the best sports physiotherapist for you. Sometimes friends and family have needed to see a physiotherapist, or know of someone else who received great service, and through that, you might find the best sports physio in Sydney.

Make sure your physio is qualified

There are multiple ways to become a physiotherapist but there are some varying levels in qualifications and expertise. In order to practice as a physiotherapist, one must either complete an undergraduate bachelor degree in physiotherapy or a postgraduate degree in physiotherapy following undergraduate study. Then, one can complete further study in a particular area of physiotherapy: sports, musculoskeletal, neurological and many more. At ISO Physiotherapy, our physiotherapists either have an exercise science background or extra qualifications in strength and conditioning, which further improve our exercise prescription and rehabilitation skills.  Remember, we are always here to help! If you have any queries or need assistance, book in a consultation or call us on 02 8068 7737.
return-to-sport-safely
By Shylie Rimmer General Physiotherapy , ,

How to Go Back to Playing Sport Safely

With COVID-19 restrictions easing, summer sports are just around the corner. At ISO Physiotherapy, we want to provide our community with as much information as possible to make the transition back into the sporting world as smooth as possible.  In order to reduce the risk of injuries that can occur when returning to playing sport, we’ve developed a list of factors you should consider before jumping back onto the court or into the field. 

Increase the exercise intensity 

By increasing the exercise intensity in your day-to-day activities, you’ll be able to better adapt to the physical demands of the sport you are playing. For example, if you are a football player who goes for regular weekly jogs, then you could incorporate higher speed runs or interval running throughout the week, to allow your body to train the specific energy systems required for football.

Incorporate sport-specific activities into your routine

It would be helpful to start including some sport specific activities and movements into your routine. Mimicking the training or game setting of your sports prior to commencing, can be extremely helpful to get you back into the setting of playing sport. You can also incorporate your sport-specific equipment, such as soccer or rugby balls, to regain the body and mind coordination so that when you step onto the pitch or court, you are ahead of the bunch.

Make sure your diet is up to scratch 

It’s no secret that a healthy diet is an important aspect to physical and mental health. For many of us, diets haven’t been the top priority throughout lockdown, so now is the ideal time to get things back on track. This is important in order to avoid any further loading through our joints through potential weight gain, and to ensure that our bodies are primed for sport, come training or game day.

Ease into training

We all know how exciting it is to be back in a group setting, enjoying the sport you love. When you commence training season, easing back into things couldn’t be more important. Going too hard, too soon can cause injury. Take the first few sessions easy by training at a lighter intensity and ensuring that you perform appropriate warm ups prior to starting each session.

Sort out any niggles 

If you are putting off any COVID niggles, now – before you start your sporting season – is the time to get them sorted. The last thing you want is a small niggle to turn into a larger issue as you increase the load to your body by training and playing after a lot of time off.   If you have any pains and aches that you want sorted, don’t hesitate to book in a consultation or give us a call at the clinic. Happy sport playing, Your ISO Team