Articles & Posts in Category: Uncategorised

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Shockwave is not a new treatment modality; it has been around since the 1980s where it was initially used to treat kidney stones. Its use in lower limb injuries, is more recent (since the 1990s) where there are several conditions where it has been used effectively and, in some instances, is a legitimate alternative to injections and even surgery.1 A shockwave is a form of an acoustic wave that carries energy and can propagate through tissues causing a biological response.  

When referring to this treatment modality, shockwave is more of an abbreviation with the correct term being extracorporeal shockwave therapy. There are a few different types of shockwave therapy that can be used to treat musculoskeletal conditions. The most common for lower limb injuries is extracorporeal radial shockwave therapy; less common is extracorporeal focused shockwave therapy.  

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Osteoarthritis (OA) and rheumatoid arthritis (RA) are two of the most common forms of arthritis, affecting millions of people worldwide. Although they share similar symptoms, they are distinct conditions with different underlying causes and treatment approaches. In this blog post, we will discuss the key differences between OA and RA and explain how a physiotherapist can help manage the symptoms of both conditions.

What is osteoarthritis (OA)?
Osteoarthritis affects the entire joint, particularly the articular cartilage that covers the ends of the bones. The cartilage changes over time due to factors such as genetics, age-related changes, and mechanical stress on the joint. The capacity of the cartilage to tolerate normal loads may change, resulting in joint discomfort and stiffness. This condition typically affects weight-bearing joints like the hips, knees, and spine. Over time, the cartilage providing a smooth surface for the joint to glide on thins and becomes less resilient. Consequently, the joint may not function as smoothly, resulting in discomfort and limited mobility. Read more

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By Emily Hodkinson

What does “whiplash” mean?

Whiplash describes the acceleration-deceleration forces placed on the neck which may occur in motor vehicle collisions.1 These forces can cause injury to the structures around the neck and other parts of the spine and can be likened to an ankle sprain. Like ankle sprains, there can be pain and stiffness soon after the injury. Unlike an ankle sprain, where you might see swelling or bruising, a whiplash injury cannot be seen from the surface which can feel frustrating. Whiplash can also be associated with headaches, dizziness and sometime pins and needles and/or numbness down the arms. Some people are quite worried about their symptoms, but it is important to understand that most symptoms are mild and will improve, although time frames vary from individual to individual. No two whiplash injuries are the same, which is why individualised treatment is essential.

What happens when you have had a whiplash injury?

If you have recently sustained a whiplash injury, it can be an overwhelming and stressful time as you deal with insurance companies, car repairs and pain. In the early days after injury, managing pain and stress are important. Your local physio will discuss strategies that can help reduce your pain and techniques to maintain some gentle physical activity. Read more

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Osteoarthritis is the most quickly growing cause of disability in the world. Although it is more common in older adults, osteoarthritis can also affect Australia’s working age population i.e., those aged between 15-64 years. Osteoarthritis is commonly found in the hip and knee and can result in pain, impact on daily activities and reduce quality of life. It is important to note that the impact of osteoarthritis varies significantly between individuals. For some, it may cause mild discomfort, while others may experience more persistent, severe pain.

While you may worry that exercising with osteoarthritis could harm your joints and cause more pain, high quality research shows that people can, and should, exercise when they have osteoarthritis. In fact, current national and international clinical guidelines recommend education, exercise and weight loss as first line treatment for people with osteoarthritis. Read more

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By Hayley Thomson

Stroke is a serious medical condition that occurs when blood flow to the brain is disrupted, resulting in brain damage or even death. Physical activity is one of the most effective ways to reduce the risk of stroke. The good news is, even small increases in physical activity can have a significant impact on stroke risk. In fact, every additional 15 minutes of daily exercise has been shown to be associated with a 24% reduction in stroke risk. So, what does this mean for you? It means that even if you’re short on time, a little bit of exercise can go a long way to improving your health.

Here are some tips on how to increase your physical activity to reduce the risk of stroke: Read more

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By Hayley Thomson

Stroke is a serious medical condition that occurs when blood flow to the brain is interrupted or reduced. It can cause long-term disability, cognitive impairment, and even death. However, many strokes can be prevented through healthy lifestyle choices and managing medical conditions which raise your risk of stroke.

Recommendations in order to reduce the risk of stroke include: Read more

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By Adam Shaw

Medial tibial stress syndrome (MTSS), also known as ‘shin splints’, is a condition characterised by pain and tenderness along the inner edge of the tibia (also known as your shinbone). MTSS is a common injury among athletes and runners, typically seen in sports that involve repetitive stress on the lower leg bones, such as running, jumping, and dancing.

What causes MTSS?

MTSS is caused by repetitive stress on the lower leg bones, particularly the tibia (shinbone). The stress leads to inflammation and irritation of the muscles, tendons, and periosteum (the membrane that covers the bone). The main contributing factors to MTSS include: Read more

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Looking down at your phone regularly throughout the day can become a literal pain in the neck. Long periods spent hunched over to reply to email, read a text message or browse the internet may contribute to neck pain, sometimes colloquially referred to as “text” or “tech” neck. This kind of neck pain is reported by more than one in two teenagers and university students, and up to 63% of office workers struggle with neck pain annually.

Prolonged screen time, particularly the way our head and neck are positioned while we engage with our digital devices, is contributing to more than just neck pain. Other clinical features may include headaches, back and shoulder pain, eye strain, dry eyes and other musculoskeletal pains. The effects aren’t solely physical either – “text neck” is also associated with irritability, stress, anxiety and poor communication in school children and adolescents.

Neck pain is very common and, as physiotherapists, we will assess and devise an individualised treatment plan most suitable to your specific presentation. There is evidence to support the use of exercise therapy for some people with neck pain. Today, we look a little deeper into what “text neck” refers to, why it happens, how to spot it and share five examples of exercises that may help manage neck pain.

What Is “Text Neck”? 

In some people, holding your head forward and downward for extended periods of time can lead to neck pain. “Text neck” refers to pain experienced when you have your neck forwards using devices such as smartphones or tablets.

When your head is upright and looking straight ahead, your neck muscles are only working to support the weight of your head, which is 4.5 – 5.5kgs. At a 15 degree angle, this increases to 12kgs. At a 30 degree angle, your neck muscles must work hard to support over 18kgs. At 45 degrees, the weight that needs to be supported is over 22kgs. Finally, if you’re staring down at 60 degrees, that’s over 27kgs of force on your neck muscles.

What Are The Signs And Symptoms Of “Text Neck”? 

The symptoms of “text neck” may include:

  • Nagging or sharp pain in the neck or shoulders at the end of the day 
  • Postural fatigue, or finding it difficult to maintain a healthy posture
  • Upper back or neck pain 
  • General shoulder pain and tightness,
  • Constantly holding the head and neck forwards
  • Headaches that are made worse when looking down or using the computer.

Exercises To Help 

Even though you may not be able to completely eliminate looking down at your phone, there are exercises you can perform that will help relieve some of the tension placed on your neck and back. Generally, we recommend performing the movement sets one to three times a day alongside the support and guidance of a trusted physio who tailors each program to your specific symptoms, circumstances and the results of your comprehensive assessment with us. Here are five examples:

1. Chin Tucks

Chin tucks help to reset the movements that occur when you crane your neck forward towards a screen. Chin tucks can help improve posture and move the head closer to a neutral position, with the ears directly over the shoulders:

  1. Start by sitting or standing upright while focusing your vision at a specific point across the room.
  2. Place your index finger on your chin, to help guide your movements.
  3. Gently move your head back in a purely horizontal fashion so that you tuck your chin backwards against your neck. The motion should create a double chin while you continue to look straight ahead, and not result in your head tilting down to look at your toes.
  4. Repeat 5-10 times.

2. Neck mobility exercises

To limit the prolonged position of your neck being flexed, it may be helpful to move your neck regularly.

  1. Sit upright on a chair or stand comfortably with your shoulders relaxed.
  2. Move your head through a comfortable, pain free range:
    1. Looking down
    2. Looking up towards the ceiling bending your neck backwards
    3. Rotating your head to the right and left
    4. Tilting your head to the right and left

3. Shoulder Scapular Squeeze

This exercise helps to open up your chest, and activate some of your shoulder blade muscles.

  1. Sit or stand with your hands clasped behind your head or behind your lower back.
  2. Open your elbows out to the side and squeeze your shoulder blades back, to feel a stretch in the front of your chest.
  3. To intensify the stretch, pull your head and shoulders down and backward – continue to look forward, and draw your shoulders away from your ears.
  4. Hold 10-20 seconds and then slowly release, and repeat three times.

4. Trap Stretches

This exercise helps to relieve tension in the trapezius muscles which span the back of the neck and shoulders, and are responsible for moving and rotating your shoulder blade and extending your neck:

  1. Look straight ahead, and place your left hand under your thigh, on your chair, to prevent your left shoulder from lifting 
  2. Lift up your right arm and wrap your hand over your head, while tipping your right ear towards your right shoulder. Do not let your left shoulder rise up as you tip your head to the right.
  3. Hold for 15 to 30 seconds.
  4. Repeat the exercise on the opposite side, and repeat for 3 times on each side – even if you only have pain on one side.

5. Thoracic Extension

This exercise helps to mobilise the joints of your upper back.

  1. Sit on a chair with both feet placed on the floor.
  2. Lift up your arms and place your hands behind your head, with fingers linked together. 
  3. Gently lean forwards in your chair, lowering your stomach towards your thighs, while maintaining a straight back. 
  4. Reach your elbows upwards while tilting your head to look towards the ceiling, while keeping your stomach close to your thighs, curving only your upper back. 
  5. Hold the extension for 5-10 seconds, then slowly release, and repeat 3 times. 

Preventing “Text Neck”

Preventing “text neck” starts with the conscious effort to stop leaning the head forward and downward. Limiting your screen time is a great start, but we know this isn’t always possible. When using a digital device: 

  • Keep it at eye level. You can place some books under your computer screen to bring it closer to eye level, and when you’re using a smartphone, hold it up to your eye height. If you need to be looking down, do so with your eyes, instead of your head.
  • Take breaks often. Take 5 minutes every 25 minutes to take a break from the screen, stretch, rest your eyes, and evaluate your posture.

When To See A Physio

If you’re struggling with neck pain from using your computer or smartphone, it may be time to book an appointment with a physiotherapist to help you develop an individualised treatment plan that aims to improve pain and prevent recurrences. 

Your physio will carry out a comprehensive assessment, address any underlying conditions, and create a targeted and comprehensive treatment plan to address text neck and protect your overall neck, back and spine health. Having a physio on your team means that they can also support you with targeted manual therapies such as soft tissue massage to enhance your outcomes, answer any questions about your pain to keep you fully supported, and provide you with the best care to enhance your overall neck, back and musculoskeletal health. 

To book an appointment with one of our friendly physiotherapists, contact a clinic near you.

References

[1] Prevalence of text neck syndrome and SMS thumb among smartphone users in college-going students

[2] The prevalence of text neck syndrome and its association with smartphone use among medical students in Jeddah, Saudi Arabia

[3] Workplace-Based Interventions for Neck Pain in Office Workers

[4] Text Neck Syndrome in Children and Adolescents

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