Tuesday, December 31, 2013

Plantar Fasciitis. What is it? What is the best treatment?

What is Plantar Fasciitis?

Plantar Fasciitis
Plantar fasciitis is one of the most common sources of heel pain.
Your plantar fascia is a thick fibrous band of connective tissue originating on the bottom surface of the calcaneus (heel bone) and extending along the sole of the foot towards the toes.
Your plantar fascia acts as a passive limitation to the over flattening of you arch. When your plantar fascia develops micro tears or becomes inflammed it is known as plantar fasciitis.

What Causes Plantar Fasciitis?

Plantar fasciitis is one of those injuries that magically seems to appear for no apparent reason. However, plantar fasciitis is caused by one of two methods.
They are either traction or compression injuries.
Plantar fasciitis is most often associated with impact and running sports, especially those that involve toe running rather than heel running styles.
It is also commonly diagnosed in individuals with poor foot biomechanics that stress the plantar fascia. Flat feet or weak foot arch control muscles are two common causes of plantar fasciitis.

Traction Plantar Fasciitis

Plantar fasciitis symptoms are usually exacerbated via "traction" (or stretching) forces on the plantar fascia. In simple terms, you plantar fascia is repeatedly overstretched. The most common reason for the overstretching are an elongated arch due to either poor foot biomechanics (eg overpronation) or weakness of your foot arch muscles.

Compression Plantar Fasciitis

Compression type plantar fascia injuries have a traumatic history. Landing on a sharp object that bruises your plantar fascia is your most likely truma.
The location of plantar fasciitis pain will be further under your arch than under your heel, which is more likely to be a fat pad contusion if a single trauma caused your pain.
The compression type plantar fasciitis can confused with a fat pad contusion that is often described as a "stone bruise".

What are the Symptoms of Plantar Fasciitis?

plantar fasciitis treatment
You'll typically first notice early plantar fasciitis pain under your heel or in your foot arch in the morning or after resting.
Your heel pain will be worse with the first steps and improves with activity as it warms up.

How Does Plantar Fasciitis Progress?

As plantar fasciitis deteriorates, the pain will be present more often. You can determine what stage your are in using the following guidelines:
  1. No Heel Pain - Normal!
  2. Heel pain after exercise.
  3. Heel pain before and after exercise.
  4. Heel pain before, during and after exercise.
  5. Heel pain all the time. Including at rest!
This symptom progression is consistent with the four stages of a typical overuse injury.
Ultimately, further trauma and delayed healing will result in the formation of calcium (bone) within the plantar fascia. When this occurs adjacent to the heel bone it is known as heel spurs, which have a longer rehabilitation period.

How is Plantar Fasciitis Diagnosed?

Plantar fasciitis is usually diagnosed by your physiotherapist or sports doctor based on your symptoms, history and clinical examination.
After confirming your plantar fasciitis they will investigate WHY you are likely to be predisposed to plantar fasciitis and develop a treatment plan to decrease your chance of future bouts.
X-rays may show calcification within the plantar fascia or at its insertion into the calcaneus, which is known as a calcaneal or heel spur.
Ultrasound scans and MRI are used to identify any plantar fasciitis tears, inflammation or calcification.
Pathology tests (including screening for HLA B27 antigen) may identify spondyloarthritis, which can cause symptoms similar to plantar fasciitis.

Risk Factors for Plantar Fasciitis

You are more likely to develop plantar fasciitis if you are:
Active - Sports that place excessive stress on the heel bone and attached tissue, especially if you have tight calf muscles or a stiff ankle from a previous ankle sprain, which limits ankle movement eg. Running, ballet dancing and aerobics.
Overweight - Carrying around extra weight increases the strain and stress on your plantar fascia.
Pregnant – The weight gain and swelling associated with pregnancy can cause ligaments to become more relaxed, which can lead to mechanical problems and inflammation.
On your feet – Having a job that requires a lot of walking or standing on hard surfaces ie factory workers, teachers and waitresses.
Flat Feet or High Foot Arches – Changes in the arch of your foot changes the shock absorption ability and can stretch and strain the plantar fascia, which then has to absorb the additional force.
Middle-Aged or Older – With ageing the arch of your foot may begin to sag – putting extra stress on the plantar fascia.
Wearing shoes with poor support.
Weak Foot Arch Muscles. Muscle fatigue allows your plantar fascia to overstress and cause injury.
Arthritis. Some types of arthritis can cause inflammation in the tendons in the bottom of your foot, which may lead to plantar fasciitis.
Diabetes. Although doctors don't know why, plantar fasciitis occurs more often in people with diabetes.

Plantar Fasciitis Treatment

The good news is that plantar fasciitis is reversible and very successfully treated. About 90 percent of people with plantar fasciitis improve significantly within two months of initial treatment. 
Read more ... Plantar Fasciitis

What's Your New Years Resolution?



The PhysioWorks team wishes you a Very Happy New Year and all the best for 2014!

We all know that keeping your New Years resolution is tough.
 Share with us your New Years resolution for 2014 to help keep you on track.

We'd also love to hear about any resolutions from last year or previous years
to celebrate what you've achieved when you put your mind to it!



Monday, December 30, 2013

Which Brace is Best for Your Needs?

back brace  ankle brace knee brace

To help you decide which brace or support is best for you, PhysioWorks has designed a simple website search app for you to help determine the best brace or support for your needs.

Check it out here: Which Brace is Best for You?


When to use a Brace or Support?


A support brace helps you by:
  • Relieving your pain
  • Resting the injured tissues by taking some of the stressful loads
  • Protecting the injured structures from further injury
  • Allowing for initial tissue healing
  • Preventing future injury by support or joint stabilisation.
A support brace can be constructed by numerous fabrics, elastic or even alloy components. A support brace can be used in combination or instead or supporting tape or strapping.
For more specific supportive brace advice applicable to your injury, please consult your physiotherapist.


A Selection of Tennis Elbow Braces

Sunday, December 29, 2013

What's the Best Tennis Elbow Cure?

With the tennis season kicking off again, it's a timely reminder for a few tips to prevent and cure tennis elbow.

What is Tennis Elbow?

tennis elbow
Acute Tennis Elbow is an injury to the muscles that extend the wrist and fingers. The site of injury is typically the lateral epicondyle, a bony bump on the outside of the elbow where these muscles attach.
Tennis Elbow symptoms that have lasted more than 6 weeks are considered to be sub-acute and beyond three months, as chronic tennis elbow.

What are Tennis Elbow Symptoms?

Typically the Tennis Elbow sufferer will experience pain when performing gripping tasks or resisted wrist/finger extension. Pain can also be present when the muscles are stretched. There will be tenderness directly over the bony epicondyle, and there may be trigger points in the wrist muscles.
Some sufferers will also have neck stiffness and tenderness, as well as signs of nerve irritation. Most elbow movements will be pain-free, despite that being the area of pain.

What Causes Acute Tennis Elbow?

Acute Tennis Elbow is caused by damaged muscle tissue at the point it anchors to the arm bone at the elbow. It occurs when more force is applied to an area than the normal healthy tissues can handle. 

Common Tennis Elbow Causes include:

  • Unaccustomed hand use. eg painting a fence, hammering, lots of typing.
  • Excessive gripping or wringing activities
  • Poor forearm muscle strength or tight muscles
  • Poor technique (this may be a poor tennis shot)
In some cases such as Chronic Tennis Elbow, this can occur due to the soft tissues being in poor health, which are easily injured. Inflammation follows the injury, which leads to swelling and elbow pain.

What Causes Chronic Tennis Elbow?

Chronic Tennis Elbow is associated with degenerative changes in the muscle tissues located at the epicondyle. Although for a long time this was thought to be related to inflammation from overuse, this is now known to be incorrect.

Chronic Tennis Elbow is NOT due to INFLAMMATION!

Testing of Chronic Tennis Elbow sufferers has shown no evidence of the chemicals normally associated with inflammation. Instead, there is an increase in chemicals associated with pain transmission in the nerves. This is coupled with changes in the blood supply, and changes in the coordination of the muscles when using the hand and wrist. You also see degenerative changes in the extensor tendon, where the tendon structure starts to break down.
There is also evidence that longstanding forearm muscle imbalances can distort your elbow joint position and result in chronic tennis elbow pain. This results in decreased ability to perform normal elbow activities and reducing elbow and grip strength.

How is Tennis Elbow Diagnosed?

Your Tennis Elbow is clinically diagnosed by your physiotherapist or doctor. After listening to your injury history and using some confirmatory clinical tests a provisional diagnosis of tennis elbow can be made.
An ultrasound scan or MRI are the best tests to identify any tendon tears or inflammation. X-rays are of little diagnostic benefit.

Referred Pain from your Neck can mimic Tennis Elbow

A significant percentage of tennis elbow sufferers may feel pain in the lateral elbow, but not actually be experiencing tennis elbow. There is a high incidence of lateral elbow pain that isreferred to your elbow from a cervical spine (neck) injury. 
The most common neck joint that refers to your lateral elbow is C56, which transmit their pain signals along the radial nerve.
tennis elbow
Your radial nerve may also have reduced neural mobility, which can cause symptoms similar to tennis elbow.
It is extremely important to have your neck and upper limb neurodynamics assessed by an experienced physiotherapist to confirm or exclude any neck dysfunction or neural tension. Failure to do so, will result in a lack of symptom improvement and the development of chronic tennis elbow pain syndrome.

Who Suffers Tennis Elbow?

Tennis Elbow occurs commonly in the community. It is present in 40% of all tennis players (hence it’s name) and 15% of people working in repetitive manual trades. It can occur at any age, however, sufferers are generally between the ages of 35 and 50.
Predictably, the side affected is usually associated with handedness, but it can occur in the non-dominant arm. Males and Females are affected equally. 

Tennis Elbow Treatment

Read more ... Tennis Elbow

Monday, December 23, 2013

Merry Christmas from the PhysioWorks team!

 


Many thanks to you, our wonderful patients, who make working at PhysioWorks an absolute pleasure.

Without your smiles (as you leave of course!) and the continuous supply of friends and family, to whom you frequently recommend PhysioWorks, it just wouldn't be the same.

The PhysioWorks team would like to take this opportunity to wish you and your family a very safe and relaxing festive season.

And, just in case you need our services during the holiday season, we're only taking a few days off and will happily to attend to your needs.

Merry Christmas and Best Wishes for 2014.

Clinic Christmas Hours

Both Clayfield and Sandgate clinics will be OPEN on a reduced hours schedule during the Christmas and New Year period.

Our Christmas hours are subject to change during this period and are by appointment only.
 

Please call us to book your appointment.

Clayfield  3862 4544

Sandgate  3269 1122 


Clayfield Sandgate
Mon 23rd Dec
Open
Open
Tue 24th Dec
Open
Open
Wed 25th Dec
Closed
Closed
Thu 26th Dec
Closed
Closed
Fri 27th Dec
Closed
Closed
Sat 28th Dec
Closed
Closed
Mon 30th Dec
Open
Open
Tue 31st Dec
Open
Open
Wed 1st Jan

Closed

Closed

Normal hours resume on Thursday January 2nd.




Ho! Ho! Ho!



The PhysioWorks Team

Premium Reusable Ice Pack

This ice pack is not only great for holding ice to those parts of the body where other ice packs simply slide off, it can also be used to help you settle those festive season headaches!

The Lockeroom Ice Mate is a re-usable ice pack with a handy neoprene compression wrap to help hold the ice pack in place, plus provide injury compression.
Most acute or traumatic injuries to joints, muscles, tendons and ligaments cause bleeding, swelling and pain. Ice pack treatment should be commenced as soon as possible to reduce your pain, swelling and bleeding.
You can now be prepared. Carry your Ice Mate to all sports events or keep in the fridge at home or the club for easy application and re-use. The professional sporting clubs use the Lockeroom Ice Mate. So should you.
Simply fill with ice cubes and apply or keep in the freezer ready to go.
Ice packs are also useful for bruises, headaches, stings and hangovers!
More info or Buy Online: Ice Pack

Saturday, December 21, 2013

Footeez - How to ease your foot pain


Foot & ITB Roller

Footeez is a simple self release tool designed by physiotherapists aimed at reducing the effect that myofascial tightness has on certain areas of the body.
Designed principally for use on the lower limb, the Footeez is ideal for reduction of tightness for areas around the Plantar Fascia (foot arch) and ITB - Iliotibial Band (outer thigh). 
It's simple to use, with it's unique scooped design ensuring an effective myofascial stretch while remianing comfortable to use.
A free information poster is included with each Footeez.
More info or Buy Online: Footeez

Friday, December 20, 2013

Loosen your spine with the Posture Pro Roller


The Lockeroom Posture Pro is a simple back pain tool designed by physiotherapists to help relieve the symptoms of back pain caused by muscle tightness and poor posture.
The Posture Pro is a similar product to Back Balls, which is a do it yourself back mobilisation tool that you can use at home, work, in the car or at the gym to loosen your spinal joints, massage your muscles or work through trigger points.
The Posture Pro's role is to help prevent back stiffness and to assist in recovery from back injury or spine stiffness. 
Similar to Back Balls, with the Posture Pro you either roll or lie upon the Posture Pro to provide localised joint mobilisation, stretch and soft tissue massage. It's simple to use and highly effective especially if you have been slouched in front of a computer all day!
The Posture Pro comes with a "How To Use" brochure included.
More info or Buy Online: Posture Pro
More info about: Good Posture

Thursday, December 19, 2013

Do You Want a Yoga, Pilates, Fitness Mat to use at Home?


Yoga Mat 

Pilates Mat

Fitness Mat

This lightweight exercise mat can be used as a yoga mat, pilates mat or general fitness mat.
It gives extra traction and protection on hard training surfaces and features a non-slip surface that absorbs sweat.
Other Mat Features
  • Lightweight fitness mat - making it easy transportable
  • Easy to clean - water washable hygienic surface
  • Easy to transport - simply roll up and go
  • Suitable for all types of exercise, rehabilitation, yoga, pilates and general gym work
  • Designed to absorb impact and pressure, but resist water and dirt
  • Available in 15mm thickness - 58 x 180cm
  • Eyelets for hang storage

More info: Exercise Mat

Wednesday, December 18, 2013

Stretching Exercises: How to Stretch Properly

How to Stretch

Why are Stretching Exercises Helpful?

Did you know that vigorous exercise encourages the shortening and tightening of your muscles? Stretching exercises encourage lengthening of your muscles and their associated tendons to normal your muscle length tension ratio.
Muscles shorten with use during exercise, general postural habits and are more likely with ageing and disuse. If you only use a small range of your muscle length range, your muscle will adapt over time and shorten to that length under premise of “use it or lose it” that your body naturally attunes itself.

How Do Stretching Exercises Help?

By lengthening your muscles via stretching, you promote flexibility and your ability to have a full range of motion about your joints.
Studies comparing a warm-up that includes static stretching with a warm-up that does not include static stretching have shown that, although pre-exercise static stretching does improve flexibility, it does not appear to prevent injury during exercise. Therefore, the type of pre-exercise stretching technique needs to be an active style of stretch to prepare you for high load muscle activity during your sport rather than solely for tissue elongation.
Not taking time to stretch, especially after exercise, can mean losing your ability to move freely or to perform the activities that are basic to your sport or daily needs.

How to Stretch Properly?

It is important to stretch your muscles only when they are warm, as cold muscles are more likely to tear. The stretches that you perform vary depending on whether your are preparing for exercise, recovering form exercise or rehabilitating from injury. Here are some general stretching guidelines.

Tuesday, December 17, 2013

Thinking of a TENS Machine for Christmas?

LAST CHANCE ORDERS!

Time is running out and stocks are running low!

Order Now for arrival before Christmas.

Checkout the latest pre-Christmas price here: http://physioworks.com.au/store-1/tens-machines.