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Tag Archive for: shepparton physio

What is the pelvic floor and how does it impact my exercise?

October 27, 2022/0 Comments/in Health, Physio Shepparton/by Sophie

First of all, what is the pelvic floor?

You’ve probably heard the term ‘pelvic floor’ thrown around here and there, but what actually is the pelvic floor and why is it important?

The pelvic floor is a group of muscles located in our pelvis that stretch like a sling from the pubic bone at the front of your pelvis to the tailbone at the back of your pelvis, and side to side to each ischial bone (sitting bones).

In the simplest terms, the pelvic floor supports the pelvic organs that sit above it and prevents the pelvic organs from falling through. Above your pelvic floor sits your important organs including the bladder, bowel and the uterus, and the pelvic floor muscles help to control release of urine and faeces from these organs by relaxing and contracting muscles around the openings of these organs (sphincters). The pelvic floor also plays an important role in sexual function in both males and females.

Image source: https://www.continence.org.au/about-continence/continence-health/pelvic-floor

Just like any other muscle in your body, the pelvic floor muscles can become weak. This can happen in both females and males! This means that they are unable to support the pressure coming from your abdomen, or cannot control the flow of urine or faeces out of the bladder or bowel.

Some of the signs of this include bladder leakage with coughing, sneezing, laughing, running, jumping, urgency to use your bladder or bowels, or in females, signs of a prolapse including heaviness or pressure or the feeling as though something is coming out of your vagina.

Who is at risk of pelvic floor issues?

 Some people have a higher risk of developing pelvic floor problems:

  • Women who are pregnant, recently given birth (regardless of the birth type) or who have ever been pregnant
  • Women who are going through menopause or women post-menopause
  • People who have had surgery on the pelvis e.g. women who have had gynaecological surgery, men who have had prostate surgery, or following pelvic radiotherapy
  • People who participate in high-impact exercise e.g. running, jumping sports or high intensity cardio; or heavy lifting e.g. at work or at the gym
  • People who have a chronic cough or sneeze e.g. due to asthma or smoking
  • People who suffer from chronic constipation

So, what can physiotherapists do about it?

If you can relate to any of these symptoms, just remember you are not alone. 1 in 4 people (males and females) will experience bladder leakage, 1 in 4 women will experience a prolapse in their life, and 1 in 10 young women will experience bladder leakage during sport – but just because this is common doesn’t mean it is normal!

Physiotherapists are experts in managing musculoskeletal problems, and the pelvic floor muscles are no exception! The research suggests that exercises for your pelvic floor which are done for a minimum of 12 weeks can significantly reduce symptoms of pelvic floor dysfunction, and if started during pregnancy can prevent pelvic floor issues after pregnancy!

Our Shepparton physiotherapists are trained in delivering these exercise programs which we can design for you to complete at home and can make sure that you are completing the exercises correctly. Alternatively, our Clinical Exercise (formerly Clinical Pilates) classes are also designed to target the pelvic floor muscles if this is an issue for you.

I want to exercise – how can I modify my exercise to take care of my pelvic floor?

 If you are worried about your pelvic floor during your regular exercise routine, here are some tips that you can start with to reduce strain on your pelvic floor:

  • Engage the pelvic floor before performing an exercise, if you’re unsure how seek help from your Shepparton physiotherapist
  • Perform exercises in sitting or lying down, rather than in standing
  • Increase the number of repetitions (10-15) or sets (3-4) but reduce the weight you are lifting
  • Avoid holding your breath while completing an exercise
  • Switch from higher impact to lower impact cardio exercise e.g. walking or swimming rather than running
  • Switch from single leg to double leg exercise e.g. skipping on two feet rather than one

Unsure where to start?

Our Shepparton physiotherapists can assist you to form an exercise regime that is safe for your pelvic floor based on your individual needs. We can also help guide if you need to see a specialist women’s health physiotherapist.

 

Helpful Websites:

Continence Foundation of Australia

Pelvic Floor First, Pelvic Floor Safe Exercises

Go Against The Flow (support for young women with incontinence)

 

–Emily Wiedemann

Physiotherapist Shepparton

GV Sportscare

https://gvsportscare.com.au/wp-content/uploads/2022/06/physio-shepp-sports-scaled.jpg 2560 1920 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2022-10-27 10:23:372022-10-27 10:23:37What is the pelvic floor and how does it impact my exercise?
runner injury shepp physio

Running tips and Exercises

September 16, 2022/0 Comments/in Health, Physio Shepparton/by Sophie

Half marathon prep 🏃🏼‍♀️

Our physio Georgie has been prepping to run her first half marathon!

She shared her top tips to avoid running injuries below and you can also jump onto our instagram @gvsportscare to see her favourite running exercises!

runner injury shepp physio

1. Plan your training. Most injuries come on from creeping your km’s up too quickly. What might seem reasonable increases can result in niggling injuries that slow you down.
2. Seek help early. A grumpy big toe, a niggling Achilles and a stiff mid back have all been little bumps in the road. They haven’t stopped her training thanks to some release work and targeted exercises.
3. Get a training buddy. Especially on longer runs for motivation! Georgie is training with her Dad
4. Consider your nutrition! Prepare for long runs in advance.
5. Training in netball seasons is difficult and it’s so important to listen to your body when it needs an extra day recovery

Good luck to our Shepparton physiotherapist Georgie and all of our clients running in the upcoming Melbourne Marathon 👌🏼👏🏼 🏃🏽‍♀️🏃🏼‍♂️

#melbournemarathon #running #runningphysio
#training #runinjuries #gvsportscare #shepparton #health #fitness #physio #podiatry #clinicalpilates #exercise

–Georgie O’Connor

Physiotherapist Shepparton

GV Sportscare

https://gvsportscare.com.au/wp-content/uploads/2022/09/running-injury-shepparton-scaled.jpg 2560 2560 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2022-09-16 14:10:412022-10-27 10:25:16Running tips and Exercises
physiotherapy shepp

Clinical Exercise (formerly Clinical Pilates), what’s so good about it?

February 15, 2021/0 Comments/in Physio Shepparton/by Sophie

What is the difference between Clinical Exercise and Clinical Pilates?

Clinical classes are run by fully trained physiotherapists. Physiotherapists spend 4-6 years studying in depth anatomy and biomechanics in order to learn why and how the body should move. We then use these skills to assess injuries and how best to rehabilitate them.

Pilates has been well studied as a successful mode of rehab in particular for those with neck and back pain, but can be used for most injuries. Our Clinical Exercise classes are capped at a maximum of 6 participants, meaning that each person will be closely supervised in order to prevent poor quality execution of exercises and prevent further injury.

Each participant will perform their own individual program that has been designed by our Shepparton physiotherapists, in order to address areas of weakness or correct poor movement patterns.  The tailored program is progressed once quality of movement has been achieved. It is important to understand that at different stages of your life that your body adapts to increasing load differently and therefore progressions are carefully thought out by your physio.

Physios are also able to account for recent relapses or ‘flare ups’ of injury and alter your program accordingly to prevent further irritation. Physios are also able to manage multiple injuries and find a way to keep you exercising safely. We also have many clients who just like to exercise for general fitness under the supervision of a physiotherapist. For those who fall into more vulnerable groups eg pregnant, returning to exercise post pregnancy, returning to exercise post major surgery or illness, we can also account for changes in your anatomy, physiology and load tolerance to design an appropriate program.

For these reasons group physio classes is one of the only classes that are still funded by private health insurance companies as per the new government regulations.

What is a reformer and why is it so popular?

Joseph Pilates was the inventor of Pilates and one of the machines he developed to practice Pilates is called the Reformer. A Reformer has a carriage which is flat platform and rolls back and forth on a frame. The carriage is attached to one end by springs that provide differing levels of resistance. The reformer also has straps that you can use to push or pull with your arms or legs.

You may have heard that Pilates is a great way to train your core. With the Reformer the carriage which rolls along the frame and the springs that can be changed to provide more or less support which will challenge stability and core strength. The Reformer is designed in such a way that muscle is built but joints do not feel the same type of load that traditional exercise can place in them. Therefore people find that they can challenge their body more in Pilates and build strength easier. Our Shepparton physios can change how much of your body is supported by the Reformer which will change how much support your body will need to provide to perform the exercise.

One of the great advantages of the Reformer is that due to it’s versatility and design you can exercise is many different positions and it is adjustable for individual body types an

To summarise reformers are popular for a few reasons:

-it’s versatility means exercises can be tailored to many different fitness levels

-it’s gentle, many exercises can be performed lying down, sitting or standing. They are generally low impact however still count as ‘weightbearing exercise’ in most instances.

-it can also be really challenging, as your awareness and core strength improves the more challenging exercises you can master.

-there is much research to prove that Clinical Pilates is very beneficial in many musculoskeletal injuries, particularly neck and low back pain.

 

-Sophie Woodhouse

Physiotherapist Shepparton

GV Sportscare

https://gvsportscare.com.au/wp-content/uploads/2021/02/Clinical-Pilates-shepparton-1.jpg 1440 1440 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2021-02-15 16:04:272021-07-07 17:23:49Clinical Exercise (formerly Clinical Pilates), what’s so good about it?
shepp physio

Cricket: Youth Pace Bowling Guidelines

September 15, 2020/0 Comments/in Physio Shepparton/by Sophie

Youth Pace Bowling Guidelines 🏏 ☀️

I know we are all keen beans to get back to sport, but for those fast bowlers amongst us, slow down a second 😉

Adolescent fast bowlers are more at risk of lumbar (lower back) stress injuries and how many balls you bowl per week for your AGE is very important! Now more than any other season we have the potential to overdo it given the lack of sport over winter.

As researched by Cricket Australia: ‘the frequency of bowling sessions (more sessions per week and less time between sessions) increases the risk of developing a lumbar stress fracture. This was a more prominent risk factor than the number of balls bowled’

🌟Guidelines for U/11’s through to U/19’s🌟

-Avoid bowling more than 2 days in a row where possible

-Avoid bowling more than 4 days in a week

-Allow one easy week (eg: 50% of target load) every 4-5 weeks

-Schedule a week off bowling after every 10-12 weeks of bowling to allow your body to recover

🏏 For further information on how many overs/match and ball/week fast bowlers in each age group should aim for see:

https://www.community.cricket.com.au/clubs/youth-pace-bowling-guidelines

🏏 For an in depth overview for elite level junior athletes:

 2019 20 Junior Bowling Guidelines Explained

Any questions or any early concerns of back pain in bowlers, should be addressed by your healthcare professional ASAP!

 

#shepparton #cricket #sheppartoncricket #bowling #fastbowler #physioshepparton #loadmanagement #gvsportscare #gv #goulburnvalley

 

Sophie Woodhouse

Physiotherapist Shepparton

GV Sportscare

https://gvsportscare.com.au/wp-content/uploads/2020/09/cricket-injury-physio-shepparton-scaled.jpg 1714 2560 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2020-09-15 12:40:262020-09-15 12:50:22Cricket: Youth Pace Bowling Guidelines

Pregnancy, Physio and the Belly Pillow

September 3, 2020/0 Comments/in Health, Physio Shepparton/by Sophie

Our Shepparton physio Sophie explains what the Belly Pillow is and how it can be used for more effective treatment in the pregnant client, this pillow allows them to safely lie on their stomach for effective treatment, while feeling supported and comfortable 🥰

Designed and made by a Melbourne company from ‘hospital grade non-permeable,anti-microbial fabric’
✨

Sophie gives a demo on how to lie onto the pillow and is always on hand to help pregnant clients in and out of the pillow safely.
🤩

The Belly Pillow makes it much easier to treat the aches and pains that come along with pregnancy 🤰🏻

 

 

 

https://gvsportscare.com.au/wp-content/uploads/2020/09/pregnancy-physio-shepparton.png 222 293 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2020-09-03 18:39:492020-09-03 18:39:49Pregnancy, Physio and the Belly Pillow
gv podiatry gv physio team

Learn more about our collaborative physio and podiatry care in Shepparton!

June 30, 2020/0 Comments/in Physio Shepparton, Podiatry Shepparton/by Sophie

Watch our video introducing Shepparton’s Physio and Podiatry team, GV Sportscare and learn how we work together to get the best outcome for you!

 

https://gvsportscare.com.au/wp-content/uploads/2020/06/shepp-physio-shepp-podiatry-team.png 279 372 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2020-06-30 16:11:122020-09-03 18:27:11Learn more about our collaborative physio and podiatry care in Shepparton!
exercise safe shepparton physio

Safe exercise at home for the older person

May 6, 2020/0 Comments/in Physio Shepparton/by Sophie

Are you worried that your elderly family members aren’t getting enough exercise during this period of social isolation? It’s a valid concern, we know that regular physical activity is very important for overall health and also in preventing falls in the older person.

A fantastic new website ‘Safe Exercise at Home’ has been launched by leading physiotherapists in this space. These physios are experts in the realm of falls prevention and exercise in the older adult in both the clinical and academic realms.

We love this website as it:

-has 3 different levels that an individual can start from, whether they are a beginner to exercise or usually quite active

-there are videos for suggested exercises and recommendations on where to perform them safely within your home

-great tips for staying motivated, including access to an exercise planner -specific resources for exercising if you have a health problem like a lung disease, Parkinson’s disease, stroke, etc

-perfect for those that aren’t normally active as level 1 provides great beginner exercises that are easily achieved in your own home

-good alternatives for those who are usually active and are currently unable to leave the house

Remember, safety first

If you have any concerns for safety when exercising the website is not intended to replace healthcare and it is recommended you visit your local Shepparton doctor or Shepparton physiotherapist for tailored advice.

If you have any questions let us know, we’d love to hear form you if you start implementing this within your family!

Web links:

Visit: https://www.safeexerciseathome.org.au/

Endorsed by the Australian Physiotherapy Association.

Shepparton physio exercise odler adults

Sophie Woodhouse

Physiotherapist Shepparton, GV Sportscare

https://gvsportscare.com.au/wp-content/uploads/2020/05/Shepparton-physio-elderly-exercise-covid-19.png 1080 1080 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2020-05-06 13:14:082020-09-08 11:17:31Safe exercise at home for the older person
Man with low back pain

Low back pain, when to get a scan?

May 1, 2020/0 Comments/in Physio Shepparton/by Sophie

Low back pain can be frightening especially when your pain is severe or you are experiencing it for the first time. The pain may feel intense and you may begin to worry there is something sinister going on. This is where your healthcare professionals should be utilised. Our Shepparton physiotherapists are well trained in recognising what is low back pain and what needs further investigation. Around 90-95% of low back pain is benign and usually related to either muscle or ligamentous tissue (Lateef & Patel., 2009).

It can be tempting to rush straight to an x-ray or MRI or another form of scan. However it is often unnecessary. In fact getting an MRI in the first 6 weeks of onset of your low back pain can actually be detrimental to your long term recovery. 

Recommendations for imaging and low back pain:

(From research into this area the following recommendations are made to both the medical and allied health professions)

  • In the first 4 to 6 weeks a lumbar (lower back) MRI should be used only if there are red flags present (which your healthcare professional will screen you for), or if you are aged <18, >65.
  • After 6 weeks lumbar MRI should be used to exclude serious pathology
  • Early imaging for low back pain results in:
    • poorer outcomes
    • poorer perceived prognosis
    • more likely to have surgery
  • Early MRI for non-specific low back pain is associated with
    • higher risk of receiving compensation and not working at 1 year
    • more likely to have early opioid use
    • higher overall medical costs

(Webster et. al., 2010; Webster et. al., 2014)

These are important things to consider as not only is a scan not essential to treat your low back pain it can actually reduce your overall recovery.

If you get a scan, make sure your results are explained properly.

A lumbar MRI needs careful explanation to avoid the danger of false positives. Your physio can explain your scan as often things that are reported on your scan have nothing to do with your pain at all and are found in individuals without pain. Around 57% of those 60 years and older who have no symptoms have an abnormal scan, disc bulge is a common finding (Baker et. al., 2014). In the younger age group of 20-39 year olds we see at least one disc bulge in the lumbar spine for those with no symptoms (Baker et. al, 2014). This highlights the fact that your scan needs to be read by your healthcare professional and explained so that you understand what is actually relevant to you and your pain experience. 

To summarise, low back pain is a common phenomenon and your physiotherapist can assist you to understand the acute management including whether a scan is required or not. In many cases reassurance and education can save time, money and most importantly improve outcomes for the short and long term.

Related links:

Australian Physio Association, choosing wisely.

Imaging for low back pain, American Academy of Family Physicians

References

Baker, A. D. (2014). Abnormal magnetic-resonance scans of the lumbar spine in asymptomatic subjects. A prospective investigation. In Classic Papers in Orthopaedics (pp. 245-247). Springer London.

Lateef, H., & Patel, D. (2009). What is the role of imaging in acute low back pain?. Current reviews in musculoskeletal medicine, 2(2), 69-73.

Webster, B. S., Choi, Y., Bauer, A. Z., Cifuentes, M., & Pransky, G. (2014). The cascade of medical services and associated longitudinal costs due to nonadherent magnetic resonance imaging for low back pain. Spine, 39(17), 1433.

Webster, Barbara S., and Manuel Cifuentes. “Relationship of early magnetic resonance imaging for work-related acute low back pain with disability and medical utilization outcomes.” Journal of occupational and environmental medicine 52, no. 9 (2010): 900-907.

Sophie Woodhouse

Physiotherapist Shepparton, GV Sportscare

https://gvsportscare.com.au/wp-content/uploads/2020/02/LBP-scaled.jpg 1499 2560 Sophie https://gvsportscare.com.au/wp-content/uploads/2020/01/GV-SPORTSCARE_FULL-COLOUR-LOGO-Large.png Sophie2020-05-01 15:22:352020-05-07 12:07:52Low back pain, when to get a scan?
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