st-clair {"data":{"rs":[{"id":"6884","props":{"tags":null,"author":"5406","services":[],"image_main":["modules/homepage/webapp_uploads/blog/images/occupational-therapy-dysgraphia-child1633008885423.jpg"],"short_desc":"How To Help A Child With Dysgraphia? What Is Dysgraphia? What Age Is Dysgraphia Diagnosed? How To Treat Dysgraphia? Click To Learn More","image_area1":["modules/homepage/webapp_uploads/blog/images/how-to-help-a-child-with-dysgraphia1633008861048.jpg"],"image_area2":["modules/homepage/webapp_uploads/blog/images/what-age-is-dysgraphia-diagnosed-1633008840580.jpg"],"image_area3":["modules/homepage/webapp_uploads/blog/images/can-occupational-therapy-help-my-dysgraphia-child1633008808661.jpg"],"image_area4":["modules/homepage/webapp_uploads/blog/images/how-can-occupational-therapy-help-my-dysgraphia-child1633008760664.jpg"],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6883","6882","6030"],"content_area1":"\u003cp\u003eIf your child struggles with dysgraphia -- a learning disability that affects handwriting and fine motor skills -- you’re probably looking for how to help a child with dysgraphia improve these important skills.\u003c/p\u003e\n","content_area2":"\u003cp\u003eOne of the best things you can do is to start your child with an \u003ca href=\"https://www.physioinq.com.au/service/occupational-therapy\"\u003eoccupational therapist\u003c/a\u003e who can work with them at home or at school. No matter whether the dysgraphia your child is experiencing is spatial, dyslexic or motor, \u003ca href=\"https://www.physioinq.com.au/service/occupational-therapy\"\u003eoccupational therapy\u003c/a\u003e can help.\u003c/p\u003e\n\u003cp\u003eHere, we’re going over some important information about dysgraphia and how you can treat it through occupational therapy. So, without further ado, let’s get to it.\u003c/p\u003e\n\u003ch2\u003eWhat is dysgraphia learning disability?\u003c/h2\u003e\n\u003cp\u003e\u003ca href=\"https://www.speldnsw.org.au/information/dysgraphia/#:~:text=Dysgraphia%20is%20a%20difficulty%20with,learning%20disorder%20in%20written%20expression.\" target=\"_blank\"\u003eDysgraphia is a learning disability\u003c/a\u003e that affects both the way a child approaches written language and their use of writing to express ideas. It’s usually characterised by extremely poor handwriting and challenges with other fine motor skills, often causing frustration for children, parents and teachers.\u003c/p\u003e\n\n\u003cp\u003eWhile most of us have heard of learning disabilities like dyslexia, dysgraphia is a lesser-known condition that tends to be misunderstood. \u003c/p\u003e\n\u003cp\u003eSo, it’s important to clarify that just because your child has a learning disability doesn’t mean they’re any less intelligent or capable than other children. But, they could do with a bit of assistance to help them deal with the challenges that a learning disability like dysgraphia presents them with.\u003c/p\u003e\n\u003cp\u003eIf you’re seeing the signs of dysgraphia, \u003ca href=\"https://www.physioinq.com.au/service/occupational-therapy\"\u003eoccupational therapy\u003c/a\u003e can help. But first, let’s talk about the age of diagnosis for dysgraphia.\u003c/p\u003e\n\u003ch2\u003e What age is dysgraphia diagnosed?\u003c/h2\u003e\n\u003cp\u003eDysgraphia is commonly diagnosed among children, although exactly when dysgraphia is diagnosed will vary. Sometimes, it’s not even diagnosed until adolescence or even adulthood. \u003c/p\u003e\n\u003cp\u003eUsually, children start \u003ca href=\"https://www.additudemag.com/dysgraphia-in-children-recognize-symptoms-at-any-age/\" target=\"_blank\"\u003epresenting symptoms\u003c/a\u003e during kindy or primary school when they begin to attempt reading and writing more regularly. However, the age of diagnosis depends.\u003c/p\u003e\n\u003cp\u003eNow, we’re going to go over some of the signs that your child may be dealing with dysgraphia.\u003c/p\u003e\n","content_area3":"\u003ch2\u003e What are the signs of dysgraphia?\u003c/h2\u003e\n\u003cp\u003eEvery child will present different signs if they are struggling with dysgraphia and the extent of their disorder will also vary. \u003ca href=\"https://www.additudemag.com/dysgraphia-in-children-recognize-symptoms-at-any-age/\" target=\"_blank\"\u003eSome common signs\u003c/a\u003e that your child might be dealing with dysgraphia include:\u003c/p\u003e\n\u003cul\u003e\n \u003cli\u003eResistance to colouring or drawing activities\u003c/li\u003e\n \u003cli\u003eHolds crayons, markers or pencils awkwardly\u003c/li\u003e\n \u003cli\u003eComplaints of pain, discomfort or tiredness when drawing or writing\u003c/li\u003e\n \u003cli\u003eStruggles with tracing or “connect the dots” activities\u003c/li\u003e\n \u003cli\u003eFine motor skill issues \u003c/li\u003e\n \u003cli\u003eTrouble forming thoughts while writing\u003c/li\u003e\n \u003cli\u003eCannot tie shoes after age 8\u003c/li\u003e\n \u003cli\u003eTrouble using scissors, doing up buttons or zipping zippers\u003c/li\u003e\n \u003cli\u003eMovements are generally awkward\u003c/li\u003e\n \u003cli\u003eIndecipherable handwriting\u003c/li\u003e\n \u003cli\u003eBalks at writing things down\u003c/li\u003e\n \u003cli\u003eStruggles to text or type\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u0026nbsp;\u003c/p\u003e\n\u003cp\u003eKeep in mind, these signs can also point to issues like \u003ca href=\"https://www.nhs.uk/conditions/developmental-coordination-disorder-dyspraxia-in-adults/#:~:text=Dyspraxia%2C%20also%20known%20as%20developmental,learning%20to%20drive%20a%20car.\" target=\"_blank\"\u003edyspraxia\u003c/a\u003e and \u003ca href=\"https://www.mayoclinic.org/diseases-conditions/dyslexia/symptoms-causes/syc-20353552#:~:text=Dyslexia%20is%20a%20learning%20disorder,the%20brain%20that%20process%20language.\" target=\"_blank\"\u003edyslexia\u003c/a\u003e. And, in truth, they’re all quite difficult to diagnose. However, if you notice these behaviours consistently, it may be worth reaching out to an occupational therapist to better understand the symptoms and navigate some treatment options.\u003c/p\u003e\n\u003ch2\u003eHow does dysgraphia differ from dyspraxia?\u003c/h2\u003e\n\u003cp\u003eThe main difference between dysgraphia and dyspraxia is that dysgraphia is a learning disorder while \u003ca href=\"https://www.nhs.uk/conditions/developmental-coordination-disorder-dyspraxia-in-adults/#:~:text=Dyspraxia%2C%20also%20known%20as%20developmental,learning%20to%20drive%20a%20car.\" target=\"_blank\"\u003edyspraxia is a coordination issue\u003c/a\u003e. However, they can be tricky to distinguish in that they often present the same warning signs.\u003c/p\u003e\n\u003cp\u003eIn other words, dysgraphia is an issue with processing and your child may have trouble with the written word or their handwriting due to their inability to properly process written information. \u003c/p\u003e\n\u003cp\u003eDyspraxia, on the other hand, is a coordination issue that makes it difficult for some people to perform the physical movements required for strong handwriting skills.\u003c/p\u003e\n\n\u003ch2\u003eHow does dysgraphia differ from dyslexia?\u003c/h2\u003e\n\u003cp\u003eThe main difference between dysgraphia and dyslexia is that dysgraphia is primarily associated with writing challenges whereas dyslexia is primarily associated with reading challenges. Yet, they are similar in that they are both learning disabilities associated with processing issues.\u003c/p\u003e\n\u003cp\u003ePlus, there’s reason to suspect that there could be some overlap in the two disorders, again, making them difficult to distinguish between the two.\u003c/p\u003e\n\u003cp\u003eTo give you a few examples: \u003c/p\u003e\n\u003cul\u003e\n \u003cli\u003eA child with dysgraphia will more likely have trouble writing things down while someone with dyslexia likely has more trouble reading aloud. \u003c/li\u003e\n \u003cli\u003eA child with dysgraphia might have poor spelling or they might write run-on sentences without proper spacing while a child with dyslexia might confuse the order of letters to form words or have trouble following directions.\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003e\u0026nbsp;\u003c/p\u003e\n\u003cp\u003eOccupational therapy can help with all kinds of reading and writing challenges, so if you’re not sure what you’re child might be dealing with, simply see an occupational therapist to get the bottom of things.\u003c/p\u003e\n\u003ch2\u003e Can occupational therapy help my dysgraphia child?\u003c/h2\u003e\n\u003cp\u003eYes, \u003ca href=\"https://www.physioinq.com.au/service/occupational-therapy\"\u003eoccupational therapy\u003c/a\u003e is one of the best ways to sort out how to help a child with dysgraphia. Occupational therapy is a therapeutic style similar to physiotherapy that focuses on movements and activities that you’ll actually encounter in your everyday life.\u003c/p\u003e\n\u003cp\u003eMany people receive occupational therapy treatment for things like getting dressed after an injury, aged care in terms of chores and hygiene, as well as fine motor skill treatment for anyone who struggles with daily tasks like writing, speaking or socialising.\u003c/p\u003e\n\u003cp\u003eAnother perk of occupational therapy for dysgraphia is that your therapist will work closely with teachers, parents and other caretakers to streamline the process within the home or school environment.\u003c/p\u003e\n\u003cp\u003eSo, some of the approaches an occupational therapist might take for a child with dysgraphia in the school and at home (with the help of teachers and parents) include:\u003c/p\u003e\n","content_area4":"\u003cp\u003eIn school--\u003c/p\u003e\n\u003cul\u003e\n \u003cli\u003eAdditional time allowances on tests\u003c/li\u003e\n \u003cli\u003eNotes provided versus requiring note-taking in class\u003c/li\u003e\n \u003cli\u003eReduction in length of written assignments\u003c/li\u003e\n \u003cli\u003eNot requiring complete sentences as answers to questions\u003c/li\u003e\n \u003cli\u003ePhysical accommodations like pencil grips\u003c/li\u003e\n \u003cli\u003eFocus on typing over handwriting\u003c/li\u003e\n\u003c/ul\u003e","content_area5":"\n\u003cp\u003eAt home--\u003c/p\u003e\n\u003cul\u003e\n \u003cli\u003eTyping exercises\u003c/li\u003e\n \u003cli\u003eEncouraging dictating sentences before writing them down\u003c/li\u003e\n \u003cli\u003eLetter formation drills\u003c/li\u003e\n \u003cli\u003eMulti-sensory exercises (air writing)\u003c/li\u003e\n \u003cli\u003ePractising writing on paper with raised lines\u003c/li\u003e\n \u003cli\u003eBuilding finger muscle memory\u003c/li\u003e\n\u003c/ul\u003e\n\u003cp\u003eAssistive technology (AT) is also sometimes used for children with extreme dysgraphia. AT for dysgraphia might include pencil grips, keyboards, touch screens or dictation (speech-to-text) devices. \u003c/p\u003e\n\u003ch2\u003eHow to treat dysgraphia?\u003c/h2\u003e\n\u003cp\u003eThere is no cure for dysgraphia but the best way to treat it is through occupational therapy. \u003c/p\u003e\n\u003cp\u003eOccupational therapy is perfectly suited to help children with everyday tasks including handwriting and fine motor skills, \u003ca href=\"https://www.physioinq.com.au/blog/what-is-early-intervention-occupational-therapy\"\u003emaking it the optimal treatment option for dysgraphia and most other types of learning disabilities for that matter.\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003eSo, if you’re wondering how to help a child with dysgraphia or you’re simply keen for a diagnosis based on your child’s behaviour, occupational therapy is often the answer.\u003c/p\u003e\n\u003ch2\u003eMeet A Few Members of Our \u003cbr\u003e\n Physio Inq Mobile \u0026amp; Community Occupational Therapy Team\u003c/h2\u003e\u003cdiv class=\"embed-responsive embed-responsive-16by9\"\u003e\n\u003ciframe width=\"560\" height=\"315\" src=\"https://www.youtube.com/embed/jKBEzMIdPno\" title=\"YouTube video player\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen=\"\" class=\"embed-responsive-item\"\u003e\u003c/iframe\u003e\u003c/div\u003e\n\n\u003cp\u003eTo help your child improve their quality of life at home, at school and, eventually, at work, contact Physio Inq today to speak with one of our expert occupational therapists. With our Mobile Physio Services, we can work with your child at home or at school. \u003cbr\u003e\n Call us today on \u003ca href=\"tel:1300 731 733\"\u003e1300 731 733\u003c/a\u003e, or \u003ca href=\"https://www.physioinq.com.au/service/mobile-physiotherapy\"\u003ebook an appointment online today.\u003c/a\u003e\u003c/p\u003e\n\u003cp\u003eOur Mobile Physio offers community physiotherapy that’s convenient for Australians nationwide. When you \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\"\u003ebook a mobile physio appointment\u003c/a\u003e, you’ll get the physiotherapy you need wherever you are and you’ll never cancel an appointment again!\u003c/p\u003e\n\n \u003cp\u003eIf you want to learn more about dysgraphia and the early symptoms, we found this article exceptionally helpful. You can read it \u003ca href=\"https://www.additudemag.com/dysgraphia-in-children-recognize-symptoms-at-any-age/\" target=\"_blank\"\u003ehere\u003c/a\u003e. \u003c/p\u003e\n \u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/what-is-community-physiotherapy\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\n \u003cscript type=\"application/ld+json\"\u003e\n {\n \"@context\": \"https://schema.org\",\n \"@type\": \"QAPage\",\n \"mainEntity\": [\n\t {\n \"@type\": \"Question\",\n \"name\": \"What is dysgraphia learning disability?\",\n \"text\": \"What is dysgraphia learning disability?\",\n \"answerCount\": 1, \n \"acceptedAnswer\": {\n \"@type\": \"Answer\",\n \"text\": \"Dysgraphia is a learning disability that affects both the way a child approaches written language and their use of writing to express ideas. It’s usually characterised by extremely poor handwriting and challenges with other fine motor skills, often causing frustration for children, parents and teachers.While most of us have heard of learning disabilities like dyslexia, dysgraphia is a lesser-known condition that tends to be misunderstood.\" \n }\n \n },\n\t {\n \"@type\": \"Question\",\n \"name\": \"What age is dysgraphia diagnosed?\",\n \"text\": \"What age is dysgraphia diagnosed?\",\n \"answerCount\": 1, \n \"acceptedAnswer\": {\n \"@type\": \"Answer\",\n \"text\": \"Dysgraphia is commonly diagnosed among children, although exactly when dysgraphia is diagnosed will vary. Sometimes, it’s not even diagnosed until adolescence or even adulthood. Usually, children start presenting symptoms during kindy or primary school when they begin to attempt reading and writing more regularly. However, the age of diagnosis depends.\" \n }\n \n },\n\t {\n \"@type\": \"Question\",\n \"name\": \"What are the signs of dysgraphia?\",\n \"text\": \"What are the signs of dysgraphia?\",\n \"answerCount\": 1, \n \"acceptedAnswer\": {\n \"@type\": \"Answer\",\n \"text\": \"Every child will present different signs if they are struggling with dysgraphia and the extent of their disorder will also vary. Some common signs that your child might be dealing with dysgraphia include:Resistance to colouring or drawing activities,Holds crayons, markers or pencils, awkwardly, Complaints of pain, discomfort or tiredness when drawing or writing, Struggles with tracing or “connect the dots” activities, Fine motor skill issues , Trouble forming thoughts while writing, Cannot tie shoes after age 8, Trouble using scissors, doing up buttons or zipping zippers , Movements are generally awkward, Indecipherable handwriting, Balks at writing things down, Struggles to text or type\" \n }\n \n },\n\t {\n \"@type\": \"Question\",\n \"name\": \"How does dysgraphia differ from dyspraxia?\",\n \"text\": \"How does dysgraphia differ from dyspraxia?\",\n \"answerCount\": 1, \n \"acceptedAnswer\": {\n \"@type\": \"Answer\",\n \"text\": \"The main difference between dysgraphia and dyspraxia is that dysgraphia is a learning disorder while dyspraxia is a coordination issue. However, they can be tricky to distinguish in that they often present the same warning signs. In other words, dysgraphia is an issue with processing and your child may have trouble with the written word or their handwriting due to their inability to properly process written information. Dyspraxia, on the other hand, is a coordination issue that makes it difficult for some people to perform the physical movements required for strong handwriting skills.\" \n }\n \n },\n\t {\n \"@type\": \"Question\",\n \"name\": \"How does dysgraphia differ from dyslexia?\",\n \"text\": \"How does dysgraphia differ from dyslexia?\",\n \"answerCount\": 1, \n \"acceptedAnswer\": {\n \"@type\": \"Answer\",\n \"text\": \"The main difference between dysgraphia and dyslexia is that dysgraphia is primarily associated with writing challenges whereas dyslexia is primarily associated with reading challenges. Yet, they are similar in that they are both learning disabilities associated with processing issues.\" \n }\n \n },\n\t {\n \"@type\": \"Question\",\n \"name\": \"Can occupational therapy help my dysgraphia child?\",\n \"text\": \"Can occupational therapy help my dysgraphia child?\",\n \"answerCount\": 1, \n \"acceptedAnswer\": {\n \"@type\": \"Answer\",\n \"text\": \"Yes, occupational therapy is one of the best ways to sort out how to help a child with dysgraphia. Occupational therapy is a therapeutic style similar to physiotherapy that focuses on movements and activities that you’ll actually encounter in your everyday life.Many people receive occupational therapy treatment for things like getting dressed after an injury, aged care in terms of chores and hygiene, as well as fine motor skill treatment for anyone who struggles with daily tasks like writing, speaking or socialising.\" \n }\n \n },\n\t {\n \"@type\": \"Question\",\n \"name\": \"How to treat dysgraphia?\",\n \"text\": \"How to treat dysgraphia?\",\n \"answerCount\": 1, \n \"acceptedAnswer\": {\n \"@type\": \"Answer\",\n \"text\": \"There is no cure for dysgraphia but the best way to treat it is through occupational therapy. Occupational therapy is perfectly suited to help children with everyday tasks including handwriting and fine motor skills, making it the optimal treatment option for dysgraphia and most other types of learning disabilities for that matter.\" \n }\n \n }\n\t ]\n\t \n }\n \u003c/script\u003e\n\u003c!-- JSON-LD markup generated by Google Structured Data Markup Helper. --\u003e\n\u003cscript type=\"application/ld+json\"\u003e\n[ {\n \"@context\" : \"http://schema.org\",\n \"@type\" : \"Article\",\n \"name\" : \"Can Occupational Therapy Help My Dysgraphia Child?\",\n \"author\" : {\n \"@type\" : \"Person\",\n \"name\" : \"Jonathan Moody\"\n },\n \"datePublished\" : \"2021-09-27\",\n \"image\" : \"https://www.physioinq.com.au/assets/modules/homepage/images/2021/sep/how-to-help-a-child-with-dysgraphia.jpg\",\n \"articleSection\" : \"September 2021\",\n \"articleBody\" : \"If your child struggles with dysgraphia -- a learning disability that affects handwriting and fine motor skills -- you’re probably looking for how to help a child with dysgraphia improve these important skills.\",\n \"publisher\" : {\n \"@type\" : \"Organization\",\n \"name\" : \"Physio Inq\"\n }\n}, {\n \"@context\" : \"http://schema.org\",\n \"@type\" : \"Article\",\n \"name\" : \"Can Occupational Therapy Help My Dysgraphia Child?\",\n \"author\" : {\n \"@type\" : \"Person\",\n \"name\" : \"Jonathan Moody\"\n },\n \"datePublished\" : \"2021-09-27\",\n \"image\" : [ \"https://www.physioinq.com.au/assets/modules/homepage/images/2021/sep/what-age-is-dysgraphia-diagnosed-.jpg\", \"https://www.physioinq.com.au/assets/modules/homepage/images/2021/sep/can-occupational-therapy-help-my-dysgraphia-child.jpg\", \"https://www.physioinq.com.au/assets/modules/homepage/images/2021/sep/how-can-occupational-therapy-help-my-dysgraphia-child.jpg\" ],\n \"articleSection\" : \"September 2021\",\n \"articleBody\" : \"One of the best things you can do is to start your child with an \u003cA href=\\\"https://www.physioinq.com.au/service/occupational-therapy\\\"\u003eoccupational therapist\u003c/A\u003e who can work with them at home or at school. No matter whether the dysgraphia your child is experiencing is spatial, dyslexic or motor, \u003cA href=\\\"https://www.physioinq.com.au/service/occupational-therapy\\\"\u003eoccupational therapy\u003c/A\u003e can help.\u003c/P\u003e\\n\u003cP\u003eHere, we’re going over some important information about dysgraphia and how you can treat it through occupational therapy. So, without further ado, let’s get to it.\",\n \"publisher\" : {\n \"@type\" : \"Organization\",\n \"name\" : \"Physio Inq\"\n }\n} ]\n\u003c/script\u003e","syndicated_to":["5429"],"imported_content":null,"webapp_item_slug":"can-occupational-therapy-help-my-dysgraphia-child","webapp_item_view":156563,"webapp_item_title":"Can Occupational Therapy Help My Dysgraphia Child?","webapp_item_enabled":true,"webapp_item_priority":0.0,"webapp_item_weighting":0.0,"main_image_description":"how to help a child with dysgraphia","webapp_item_expirydate":"9999-01-01T01:00:00.000Z","webapp_item_publishdate":"2021-09-30T20:25:00.000Z","webapp_item_excludefromsearch":null}},{"id":"6558","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/aug/img-How-to-Get-Ski-Fit-in-4-Weeks-min.jpg"],"short_desc":"Getting Ski Fit For Your Holiday Doesn't Mean Months In The Gym Doing A Crazy Fitness Routine. The Secret? It's Not As Hard As What You Think.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6344"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eHow many of us have gone to the snow, spent the whole day skiing, only to be too sore to move for the rest of our holiday? Especially for novice skiers, we often underestimate the athleticism and fitness required to ski. But, in reality, getting ski fit before you hit the slopes is a good idea for everyone donning skis.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eNot to fear! Getting ski fit for your holiday doesn't mean months in the gym doing a crazy fitness routine. You can get ski fit in four weeks or less and you can do it all within the comfort of your own home if you wanted to.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eSo, in the month or two leading up to your exciting ski holiday, try these ski training exercises to get ski fit in a matter of weeks so that you can energetically ski the entire time you're away at the snow.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eDo I need to get fit before a ski holiday?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eStraight away, you might be thinking, do I really need to get ski fit before my snow holiday? The answer is always yes. Here are a few reasons why.\u003c/p\u003e\u003cp\u003eFirst of all, ski injuries are common. From broken bones to torn muscles to bizarre accidents, it's no secret that skiing can be dangerous. Getting fit can help you prevent injuries and accidents.\u003c/p\u003e\u003cp\u003eNext, our bodies don't bounce back like they might've in our twenties. While ski holidays are perfect for families and groups of friends, it's also common for young people to hit the slops like crazy. So, if you've been skiing since you were young, you might not think you need to get fit, warm up or cool down before heading to the snow. But, the truth is, your body won't cooperate like it might've in your teens and twenties. So, it's even more important as you get older to take care of your body while you're skiing.\u0026nbsp; \u003c/p\u003e\u003cp\u003eLastly, it's important to be fit and healthy in general. It shouldn't be overlooked that getting fit is a worthy goal in and of itself. If your ski holiday is the catalyst to a healthier lifestyle in general, then we'd say that there's truly nothing wrong with that!\u003c/p\u003e\u003ch3\u003eHow to Get Ski Fit?\u003c/h3\u003e\u003cp\u003eBefore we talk about the best ski training exercises, let's first go over what it means to get ski fit in the first place. Being ski fit focuses on a few key areas that will really help you once you start skiing down the mountain including cardio fitness, flexibility, leg strength and core strength.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCardio Fitness\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eFirst thing's first, cardiovascular fitness is extremely important when preparing to ski. Not only will your heart be pumping as you whizz down the mountain, using your legs and arms for sustained periods while you spend your days in the slopes, you'll also need to think about the altitudes. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eHigher altitudes mean that the air you're breathing will become thinner and your heart will be working a little bit harder. So, improving your cardio fitness will help you both with the physical act of skiing and with breathing more efficiently at higher altitudes during your ski trip.\u003c/strong\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eFlexibility\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eNext up is flexibility, an aspect of fitness that people often overlook. Flexibility is so important because when your muscles are flexible and limber, they're less prone to injury.\u003c/p\u003e\u003cp\u003eThink about it. If you were to fall or put too much pressure on a particular muscle, which do you think would be more resilient? A stiff, tight muscle or a loose, flexible muscle?\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eBy stretching as well as strengthening our muscles, we're improving mobility and making our muscles more resilient and overall, more fit for strenuous activities like skiing.\u003c/strong\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eLeg Strength\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eLeg strength is also incredibly important for getting ski fit. Perhaps the most obvious part of your body that needs tuning up before you click into your skis, improving leg strength is key to longer days spent skiing with less fatigue and soreness. \u003c/p\u003e\u003cp\u003eEverything including your glutes, hamstrings, calves and quadriceps will be working overtime when you start skiing. So, really working out your legs in the weeks before your ski trip will prepare your body immensely before you hit the slopes.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eExample of leg strengthening exercise you could introduce into your training. \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eIf you unsure about technique and purpose of these exercises , consult with a personal trainer or \u003ca href=\"https://www.physioinq.com.au/exercise-physiologist-near-me\" target=\"_blank\"\u003eexercise physiologist\u003c/a\u003e. \u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to Get Ski Fit in 4 Weeks\" src=\"/assets/modules/homepage/images/2021/aug/img-How-to-Get-Ski-Fit-in-4-Weeks-1-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCore Strength\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eLast but certainly not least, improving your core strength is key to getting ski fit. After all, leaning side to side and bracing yourself to slow down and stop on your skis takes a lot of core strength and overlooking this important aspect of ski fitness is a big mistake. \u003c/p\u003e\u003cp\u003eTwisting movements and core stability exercises can help you strengthen your core and is an essential aspect of any ski conditioning workout.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eExample of abdominal exercise you could introduce into your training. \u003c/strong\u003e\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to Get Ski Fit in 4 Weeks\" src=\"/assets/modules/homepage/images/2021/aug/img-How-to-Get-Ski-Fit-in-4-Weeks-2-min.jpg\" /\u003e\u0026nbsp;\u0026nbsp;\u003c/p\u003e\u003ch3\u003eBest Ski Training Exercises\u003c/h3\u003e\u003cp\u003eSome of the best ski training exercises include explosive squats, lunge jumps, box jumps, medicine ball side lunges, skaters and side planks with rotation. But, as always, the best way to make the most of any ski training exercises is to work with a physio or personal trainer.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eExplosive Squats\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eExplosive squats are similar to regular squats except you use a burst of energy to come up to a standing position. Explosive movements help to improve your fast twitch muscle fibres.\u003c/p\u003e\u003cul\u003e \u003cli\u003eStand with your legs slightly wider than hip-width apart\u003c/li\u003e \u003cli\u003eBend at the knees and send your hips down and slightly back\u003c/li\u003e \u003cli\u003eKeep your knees over your toes with your chest lifted\u003c/li\u003e \u003cli\u003eQuickly straighten your knees in an \u0026ldquo;explosive\u0026rdquo; movement\u003c/li\u003e \u003cli\u003eBe careful not to lock your knees at the top\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to Get Ski Fit in 4 Weeks\" src=\"/assets/modules/homepage/images/2021/aug/img-How-to-Get-Ski-Fit-in-4-Weeks-3-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eLunge Jumps\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eLunge jumps are both a strengthening and cardio-boosting exercise. The lunge helps to tone your glutes, hamstrings, quads and calves while jumping into the position increases your heart rate for a challenging cardio workout.\u003c/p\u003e\u003cul\u003e \u003cli\u003eStart by jumping into a lunge with one foot in front of you and one foot behind you\u003c/li\u003e \u003cli\u003eBend your front knee in line with your front toes and keep your hips square and directly underneath your torso\u003c/li\u003e \u003cli\u003eJump to switch your lunge to have the opposite leg forward\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to Get Ski Fit in 4 Weeks\" src=\"/assets/modules/homepage/images/2021/aug/img-How-to-Get-Ski-Fit-in-4-Weeks-4-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eBox Jumps\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eBox jumps are also a great cardio workout that increases your heart rate while requiring explosive movement. In order to effectively jump from the ground to a box means you need to activate your legs more than your average cardio exercise. \u003c/p\u003e\u003cul\u003e \u003cli\u003eStand facing an exercise box that's at an appropriate height for you\u003c/li\u003e \u003cli\u003eStart with your feet hip-width apart\u003c/li\u003e \u003cli\u003eJump onto the box using both feet\u003c/li\u003e \u003cli\u003eStep down using one foot at a time and repeat\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to Get Ski Fit in 4 Weeks\" src=\"/assets/modules/homepage/images/2021/aug/img-How-to-Get-Ski-Fit-in-4-Weeks-5-min.jpg\" /\u003e\u003cstrong\u003e\u0026nbsp;\u003c/strong\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eMedicine Ball Side Lunges\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eBy using the weight of a medicine ball in your side lunges, you're not only workout your inner thighs, outer thighs and glutes, but you're also activating your core muscles.\u003c/p\u003e\u003cul\u003e \u003cli\u003eStart with your feet a bit wider than hip-width apart with your toes facing slightly out\u003c/li\u003e \u003cli\u003eHold a medicine ball towards the ground with straight arms and chest lifted\u003c/li\u003e \u003cli\u003eBend one knee, shifting your weight towards that side and bring the medicine ball towards the ground \u003c/li\u003e \u003cli\u003eRepeat on the other side\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to Get Ski Fit in 4 Weeks\" src=\"/assets/modules/homepage/images/2021/aug/img-How-to-Get-Ski-Fit-in-4-Weeks-6-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003e\u0026nbsp;\u003c/strong\u003e\u003cstrong\u003eSkaters\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eSkaters are great ski training exercises because they're not only toning your legs, but they're also amazing for stability. Since you're jumping onto one leg, your core is naturally activated and can help you immensely once you get onto the mountain.\u003c/p\u003e\u003cul\u003e \u003cli\u003eHop onto one foot with your knee bent, keeping your knee over your toes\u003c/li\u003e \u003cli\u003eYour chest will lower forward slightly\u003c/li\u003e \u003cli\u003eKeep the opposite foot lifted as it reaches behind your standing leg\u003c/li\u003e \u003cli\u003eSwitch and hop onto the opposite foot\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to Get Ski Fit in 4 Weeks\" src=\"/assets/modules/homepage/images/2021/aug/img-How-to-Get-Ski-Fit-in-4-Weeks-7-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eSide Plank with Rotation\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAnother fantastic exercise for your core stability is a side plank with rotation. Not only will you be toning your obliques and side body, but you'll also be strengthening the fascia all around your core muscles with the slight, twisting rotation.\u003c/p\u003e\u003cul\u003e \u003cli\u003eStart in a side plank either on your hand or elbow\u003c/li\u003e \u003cli\u003eReach your free arm towards the sky, then rotate to reach that arm under your ribs\u003c/li\u003e \u003cli\u003eSwitch sides and repeat\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to Get Ski Fit in 4 Weeks\" src=\"/assets/modules/homepage/images/2021/aug/img-How-to-Get-Ski-Fit-in-4-Weeks-8-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eSki Conditioning Exercises\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eSki conditioning exercises include workouts that improve cardio, flexibility, leg strength and core strength. But, you might be wondering, what would an actual workout routine look like so that I can get ski fit in four weeks? \u003c/p\u003e\u003cp\u003eWell, the best place to start is by working with a physiotherapist or personal trainer. But, to give you an idea of what a ski-ready workout session could be, here's an example of what your schedule might look like:\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWeek 1\u003c/strong\u003e\u003c/h3\u003e\u003cul\u003e \u003cli\u003eMonday: 30-minute HIIT workout\u003c/li\u003e \u003cli\u003eTuesday: Rest\u003c/li\u003e \u003cli\u003eWednesday: 30-minute Stretching/yoga workout\u003c/li\u003e \u003cli\u003eThursday: 30-minute Cardio workout\u003c/li\u003e \u003cli\u003eFriday: Rest\u003c/li\u003e \u003cli\u003eSaturday: 30-minute HIIT workout\u003c/li\u003e \u003cli\u003eSunday: Rest\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eWeek 2\u003c/strong\u003e\u003c/h3\u003e\u003cul\u003e \u003cli\u003eMonday: 30-minute Stretching/yoga workout\u003c/li\u003e \u003cli\u003eTuesday: 30-minute Cardio workout\u003c/li\u003e \u003cli\u003eWednesday: Rest\u003c/li\u003e \u003cli\u003eThursday: 30-minute HIIT workout\u003c/li\u003e \u003cli\u003eFriday: 30-minute Stretching/yoga workout\u003c/li\u003e \u003cli\u003eSaturday: 30-minute Cardio workout\u003c/li\u003e \u003cli\u003eSunday: Rest\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eWeek 3\u003c/strong\u003e\u003c/h3\u003e\u003cul\u003e \u003cli\u003eMonday: 30-minute HIIT workout\u003c/li\u003e \u003cli\u003eTuesday: 30-minute Cardio workout\u003c/li\u003e \u003cli\u003eWednesday: Rest\u003c/li\u003e \u003cli\u003eThursday: 30-minute HIIT workout\u003c/li\u003e \u003cli\u003eFriday: 30-minute Stretching/yoga workout\u003c/li\u003e \u003cli\u003eSaturday: Rest\u003c/li\u003e \u003cli\u003eSunday: 30-minute HIIT workout\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eWeek 4\u003c/strong\u003e\u003c/h3\u003e\u003cul\u003e \u003cli\u003eMonday: 30-minute Cardio workout\u003c/li\u003e \u003cli\u003eTuesday: Rest\u003c/li\u003e \u003cli\u003eWednesday: 30-minute HIIT workout\u003c/li\u003e \u003cli\u003eThursday: 30-minute Stretching/yoga workout\u003c/li\u003e \u003cli\u003eFriday: Rest\u003c/li\u003e \u003cli\u003eSaturday: 30-minute HIIT workout\u003c/li\u003e \u003cli\u003eSunday: 30-minute Cardio workout\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eKeep in mind, these ski conditioning exercises will look different for everyone based on your current health and fitness level and other factors like age, gender and past injuries. Again, it's best to work with a professional in a personal trainer or \u003ca href=\"https://www.physioinq.com.au/exercise-physiology\"\u003eexercise physiologist\u003c/a\u003e to help you safely prepare for your upcoming ski holiday.\u003c/p\u003e\u003ch3\u003eThings to Remember\u003c/h3\u003e\u003cp\u003eWhile we hope you'll take these ski conditioning exercises into consideration before you head to the snow, it's also important to note that your fitness routine shouldn't stop once you get there.\u003c/p\u003e\u003cp\u003eIt's so important to make sure that you're warming up and cooling down every day that you go skiing. Simply ten minutes of jumping jacks, squats and other dynamic stretches before you go down your first mountain will help a ton. And then a fair amount of stretching afterwards will help you feel less sore and ready for weeks of uninhibited skiing. \u003c/p\u003e\u003cp\u003eCome see one of our\u003ca href=\"https://www.physioinq.com.au/exercise-physiology\" target=\"_blank\"\u003e exercise physiologists\u003c/a\u003e to help you get into ski shape in only four weeks. You're sure to have a much more enjoyable holiday in the snow if you're not stuck in your accommodation from being too sore and exhausted. In other words, it's so worth it to get ski fit. \u003c/p\u003e\u003cp\u003eContact us today and \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\" target=\"_blank\"\u003ebook an appointment\u003c/a\u003e with a Physio Inq. \u003c/p\u003e\u003ch3\u003eOther Useful Resources\u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/snowboarding-vs-skiing-injuries\" target=\"_blank\"\u003eSnowboarding vs Skiing injuries \u0026ndash; Who gets hurt more?\u003cbr /\u003e\u003c/a\u003e\u003ca href=\"https://www.physioinq.com.au/blog/management-wrist-injuries-snowboarders\" target=\"_blank\"\u003eManagement of Wrist Injuries For Snowboarders\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-to-get-ski-fit-in-4-weeks\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysio Inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"Do I need to get fit before a ski holiday? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eStraight away, you might be thinking, do I really need to get ski fit before my snow holiday? The answer is always yes. Here are a few reasons why.\u003c/p\u003e\" } }\t\t] } \u003c/script\u003e","webapp_item_slug":"how-to-get-ski-fit-in-4-weeks","webapp_item_view":156567,"webapp_item_title":"How to Get Ski Fit in 4 Weeks | Get in Shape Fast","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-08-30T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6780","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/aug/img-What-causes-muscle-twitching-min.jpg"],"short_desc":"Learn About What Actually Does Cause Muscle Twitching. Learn More About The Causes \u0026 Treatment Strategies You Can Apply NOW.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6333"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eMuscle twitching is an involuntary contraction of the muscles fibres. In most common cases, it's an outcome of muscle fatigue, but there are a few other causes to watch out for too that could be potentially dangerous for health.\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSo let's discuss and take a look at the top 3 things about Muscle Twitches.\u003c/strong\u003e\u003c/p\u003e\u003ch3\u003eWhy is my muscle twitching?\u003c/h3\u003e\u003cp\u003eA muscle twitch (technically known as myoclonus) occurs when your muscle involuntarily contracts and relaxes. But myoclonus refers to more than just muscle twitches. Hiccups, feeling startled and the way your body jerks as you drift off to sleep are also examples of myoclonus. In short, everyone has likely experienced some sort of myoclonus before.\u003c/p\u003e\u003cp\u003eWhat's happening when you have a muscle twitch is that, for some unknown reason, your brain is sending electrical signals to your muscles, making them contract involuntarily. While the actual reason for muscle twitches is unknown, they're often tied to other issues going on in your nervous system or muscular system. \u003c/p\u003e\u003cp\u003eLong story short, muscle twitches aren't considered medical issues in and of themselves, but they can be a sign of a larger medical issue. So now, let's go into some of the common causes of muscle twitching.\u003c/p\u003e\u003ch3\u003eCommon causes of muscle twitching\u003c/h3\u003e\u003cp\u003eFirst, we are going to look into the common causes of muscle twitching. Minor twitching is usually less serious and results from lifestyle-related problems.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Common causes of muscle twitching\" src=\"/assets/modules/homepage/images/2021/aug/img-What-causes-muscle-twitching-1-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eThese are some of the common reasons for muscle twitching:\u003c/p\u003e\u003cul\u003e \u003cli\u003eRigorous physical activity could build up lactic acid in the muscles and can cause muscle twitching. Intense exercise usually affects arms, back and legs.\u003c/li\u003e \u003cli\u003eMuscles twitching due to anxiety or stress could affect any part of your body.\u003c/li\u003e \u003cli\u003eVitamin deficiencies could cause muscle spasms in the hand, calves and eyelids.\u003c/li\u003e \u003cli\u003eIndividuals who are on an intense training regime and use caffeinated products to boost their performance in the gym could also experience muscle spasms.\u003c/li\u003e \u003cli\u003eDehydration is a very common factor for shaky muscles.\u003c/li\u003e \u003cli\u003eUse of nicotine and tobacco can also cause twitching in any muscle of the body.\u003c/li\u003e \u003cli\u003eCertain drugs like estrogen and corticosteroids can also trigger muscle twitching.\u0026nbsp; \u003c/li\u003e \u003cli\u003eMore serious causes of muscle twitching\u003c/li\u003e \u003cli\u003eMuscle twitching could mean more than just a twitch in the eye. Some muscle spasms could be a symptom of a more serious issue. Muscle spasms resulting from a brain or spinal cord's malfunction could damage the nerves that are connected to those tissues.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eFollowing are a few rare, but serious causes of muscle spasms:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eLou Gehrig's disease: Also known as amyotrophic lateral sclerosis, Lou Gehrig's disease results in the death of the nerve cells, so that twitching is an outcome of the dying cells.\u003c/li\u003e \u003cli\u003eMuscular dystrophies: These are a set of inherited diseases that can cause muscle spasms in the neck, hips or face.\u003c/li\u003e \u003cli\u003eIsaac's syndrome: Frequent muscle twitching could occur in arms or legs from Isaac's syndrome.\u003c/li\u003e \u003cli\u003eSpinal muscular atrophy: Any damage to the cells in the spinal cord could lead to a loss of control over muscle movement. However, spinal muscle atrophy usually causes twitching in the legs or arms first.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eAdditionally, those with certain conditions are more prone to muscle twitches. These conditions include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eAutoimmune diseases\u003c/li\u003e \u003cli\u003eHead or spinal cord injuries\u003c/li\u003e \u003cli\u003eKidney failure, liver failure or other organ failures\u003c/li\u003e \u003cli\u003eNeurological disorders\u003c/li\u003e \u003cli\u003eSeizure disorders\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003eMuscle Twitches and Vitamin Deficiencies\u003c/h3\u003e\u003cp\u003eAs we've seen, one of the most common causes of muscle twitches is vitamin deficiency. To dive a little deeper, the three most common vitamin deficiencies that cause muscle twitches include calcium, vitamin D and magnesium deficiencies. \u003c/p\u003e\u003cp\u003eCalcium deficiency is also known as hypocalcemia and, although calcium is thought of in relation to bone health, it's also related to muscle twitches in the way it interacts with magnesium in the body (which we'll talk about more below). You can add more calcium to your diet by eating dairy products, soya beans, tofu, leafy greens and nuts.\u003c/p\u003e\u003cp\u003eVitamin D deficiency can also play a role in causing muscle twitches. Your nerve cells need vitamin D to carry messages from your brain to your muscles, so it makes sense that without enough, your muscles would start to twitch and feel weak. You can get vitamin D from sun exposure.\u003c/p\u003e\u003cp\u003eMagnesium deficiency, also known as hypomagnesemia, can also cause muscle twitching as it plays a large role in keeping your nerves and muscles healthy. Magnesium helps to transfer calcium across the cell membrane to support your nerves and muscles. Magnesium deficiencies are common if you have a poor diet, if you drink too much alcohol or if you've recently experienced diarrhea. \u003c/p\u003e\u003ch3\u003eHow to treat muscle twitching?\u003c/h3\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to treat muscle twitching\" src=\"/assets/modules/homepage/images/2021/aug/img-What-causes-muscle-twitching-2-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eIf you are training your body and if you don't have any of the aforementioned diseases, muscle spasms are the symptoms of a quality workout, but not necessarily. If you are an athlete who is on intense workouts and training, then muscle spasms are going to be normal for you. However, there are ways you could reduce the frequency of their occurrence.\u003c/p\u003e\u003cp\u003eBy eating a balanced diet that includes fresh fruits, veggies, quality carbs and moderate proteins, you could help your body against involuntary muscle spasms.\u003c/p\u003e\u003cp\u003eManage your stress using different relaxations techniques like yoga or meditation. By exercising regularly, you could also reduce cortisol levels in the body that leads to stress.\u003c/p\u003e\u003cp\u003eGet sleep around six to eight hours every night. Optimal sleep helps your body recover and heal faster.\u003c/p\u003e\u003cp\u003eIf none of these more holistic treatments help with your muscle twitches, your doctor may suggest staying a safe distance from screens and flickering lights if your twitches are related to light sensitivity. You can also receive Botox injections for facial spasms or Clonazepam if you're dealing with epilepsy.\u003c/p\u003e\u003cp\u003eThe point is that most muscle twitches are nothing to worry about and can be treated with a few simple lifestyle shifts. However, if you're worried that your muscle spasms don't seem to be going away, definitely see your GP.\u003c/p\u003e\u003ch3\u003eWhen should I be worried about eye twitching?\u003c/h3\u003e\u003cp\u003eGenerally speaking, eye twitches are not something to worry too much about. Eye twitches are one of the most common types of muscle twitches that many people experience. Often, twitches in your eyelid signal a variety of causes including stress, smoking, wind, bright lights, excess caffeine intake, lack of sleep or an underlying eye issue.\u003c/p\u003e\u003cp\u003eIf your eyelid is the only area that's twitching, you're probably just overstressed or feeling anxious and you could benefit from some relaxation. You might need to improve your sleep routine or cut back on the coffee. \u003c/p\u003e\u003cp\u003eHowever, if your eyelid is twitching in conjunction with other muscle twitches in your facial muscles, these might be signs of a deeper problem and you should get checked out by your GP or a physio. \u003c/p\u003e\u003cp\u003eAll in all, eye twitches are normal and common. To treat or prevent them, you simply need to figure out what's causing the issue and taking care of it.\u003c/p\u003e\u003ch3\u003eWhat is muscle twitching a sign of?\u003c/h3\u003e\u003cp\u003eMuscle twitching can be a sign of lactic acid build-up, anxiety or stress, vitamin deficiencies, too much caffeine, dehydration, certain medications including corticosteroids, or more serious conditions like a spinal cord malfunction. \u003c/p\u003e\u003cp\u003eIt's vitally important to get to the bottom of what your muscle twitching is a sign of so that you can more easily address the issue. In most cases, muscle twitches aren't much to worry about. But still, understanding what they could be a sign of is worth paying attention to.\u003c/p\u003e\u003cp\u003eIf your muscle twitching is continuous or chronic, it's best to speak with your GP or a health professional to ensure it's nothing more serious. From there, you can better understand what steps will be best to take.\u003c/p\u003e\u003ch3\u003eWhen should I worry about muscle twitching?\u003c/h3\u003e\u003cp\u003eMost muscle twitching isn't serious. However, if your muscle twitches and spasms are a chronic or persistent issue, it's best to bring it up with your doctor. \u003c/p\u003e\u003cp\u003eIt's important to address chronic muscle twitches because it could be a sign of more serious health issues including Lou Gherig's disease, muscular dystrophy, Isaac's syndrome, spinal muscular atrophy and more.\u003c/p\u003e\u003cp\u003eKeep in mind that anxiety and stress could be what's causing your muscle twitch, so do your best not to worry. Again, in most cases, muscle twitching is perfectly normal and there's likely nothing seriously wrong. However, if you do find yourself becoming exceptionally worried, make an appointment with a GP or physio to address any potential problems. \u003c/p\u003e\u003ch3\u003eHow do you stop muscle twitches?\u003c/h3\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How do you stop muscle twitches?\" src=\"/assets/modules/homepage/images/2021/aug/img-What-causes-muscle-twitching-3-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eThe best way to stop muscle twitches is by solving the root problem. Since there are quite a lot of reasons why you might be experiencing muscle twitches, fixing the problem can happen in many different ways. Let's go through them all.\u003c/p\u003e\u003cp\u003eIf your muscle twitches are caused by a build-up of lactic acid in your muscles, you're probably also feeling sore from a workout. Usually, a little rest is all you need. You might opt to do some stretching and make sure you drink plenty of water to flush the lactic acid out of your muscles more quickly.\u003c/p\u003e\u003cp\u003eIf your muscle twitches are a result of stress or anxiety, you may want to do some stress-relieving activities like having a bath, getting a massage, exercising or meditating. It's also important that you're getting enough sleep and doing your best to create more balance in your life so that you're less stressed and overwhelmed. For extreme anxiety, however, seeing a psychologist or psychiatrist can do a lot to help.\u003c/p\u003e\u003cp\u003eIf your muscle twitches are due to a vitamin deficiency, you may need to adjust your diet or take supplements to help give your body the nutrients it needs. Often, magnesium offers a huge help for muscle twitches. \u003c/p\u003e\u003cp\u003eIf your muscle twitches are from too much caffeine, it's obvious that you should lower your caffeine intake. And if they're from dehydration, make sure you're drinking enough water throughout the day and replenishing with electrolytes. \u003c/p\u003e\u003cp\u003eOverall, understanding what causes your muscle twitching is key to solving the issue. And from there, you can take steps to prevent muscles twitches in the future. \u003c/p\u003e\u003ch3\u003eIs muscle twitching normal?\u003c/h3\u003e\u003cp\u003eYes, muscle twitching is normal. Although these involuntary spasms can be unsettling, they are normal and usually nothing to worry about whatsoever. \u003c/p\u003e\u003cp\u003eYet, it's understandable if you're antsy to get to the bottom of your muscle twitches. So, it's best to speak with your GP or your physio to help you get answers. Before your appointment, make sure that you know:\u003c/p\u003e\u003cul\u003e \u003cli\u003eWhen your muscle twitches began\u003c/li\u003e \u003cli\u003eWhere the muscle twitching occurs\u003c/li\u003e \u003cli\u003eHow often the muscle twitching occurs\u003c/li\u003e \u003cli\u003eHow long each muscle twitch lasts\u003c/li\u003e \u003cli\u003eAny other symptoms you may be experiencing\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eFrom there, your doctor may give you some advice to follow but if necessary, you might also undergo a blood test to check your electrolyte levels for vitamin deficiencies as well as your thyroid for any hormonal issues. You might also get a CT scan, an MRI scan or an electromyography scan to check out the health of your nerves and cells. \u003c/p\u003e\u003cp\u003eAgain, in most cases, muscle twitching is normal and goes away with a few simple adjustments. However, if you're consistently experiencing muscle twitches, it's important to get an expert opinion on the state of your health.\u003c/p\u003e\u003cp\u003eAdditionally, your GP or physio can offer advice on how to prevent muscle twitches including dietary changes and helping you avoid as much lactic acid buildup after a workout.\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\" target=\"_blank\"\u003eBook an appointment at Physio Inq\u003c/a\u003e to talk about muscle twitching. Whether you're worried that your muscle twitches are a sign of something more serious or you're sick of muscle twitches disturbing your everyday routines, a physio can help. \u003c/p\u003e\u003cp\u003eCome see us at one of our convenient locations throughout Australia or allow our Mobile Services to come to you. Book in today!\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/causes-muscle-twitching\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysio Inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"Why is my muscle twitching? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eA muscle twitch (technically known as myoclonus) occurs when your muscle involuntarily contracts and relaxes. But myoclonus refers to more than just muscle twitches. Hiccups, feeling startled and the way your body jerks as you drift off to sleep are also examples of myoclonus. In short, everyone has likely experienced some sort of myoclonus before.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Common causes of muscle twitching \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThese are some of the common reasons for muscle twitching:\u003c/p\u003e\u003cul\u003e \u003cli\u003eRigorous physical activity could build up lactic acid in the muscles and can cause muscle twitching. Intense exercise usually affects arms, back and legs.\u003c/li\u003e \u003cli\u003eMuscles twitching due to anxiety or stress could affect any part of your body.\u003c/li\u003e \u003cli\u003eVitamin deficiencies could cause muscle spasms in the hand, calves and eyelids.\u003c/li\u003e \u003cli\u003eIndividuals who are on an intense training regime and use caffeinated products to boost their performance in the gym could also experience muscle spasms.\u003c/li\u003e \u003cli\u003eDehydration is a very common factor for shaky muscles.\u003c/li\u003e \u003cli\u003eUse of nicotine and tobacco can also cause twitching in any muscle of the body.\u003c/li\u003e \u003cli\u003eCertain drugs like estrogen and corticosteroids can also trigger muscle twitching. \u003c/li\u003e \u003cli\u003eMore serious causes of muscle twitching\u003c/li\u003e \u003cli\u003eMuscle twitching could mean more than just a twitch in the eye. Some muscle spasms could be a symptom of a more serious issue. Muscle spasms resulting from a brain or spinal cord's malfunction could damage the nerves that are connected to those tissues.\u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Muscle Twitches and Vitamin Deficiencies \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eAs we've seen, one of the most common causes of muscle twitches is vitamin deficiency. To dive a little deeper, the three most common vitamin deficiencies that cause muscle twitches include calcium, vitamin D and magnesium deficiencies. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How to treat muscle twitching? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eBy eating a balanced diet that includes fresh fruits, veggies, quality carbs and moderate proteins, you could help your body against involuntary muscle spasms.\u003c/p\u003e\u003cp\u003eManage your stress using different relaxations techniques like yoga or meditation. By exercising regularly, you could also reduce cortisol levels in the body that leads to stress.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"When should I be worried about eye twitching? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eGenerally speaking, eye twitches are not something to worry too much about. Eye twitches are one of the most common types of muscle twitches that many people experience. Often, twitches in your eyelid signal a variety of causes including stress, smoking, wind, bright lights, excess caffeine intake, lack of sleep or an underlying eye issue.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What is muscle twitching a sign of?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eMuscle twitching can be a sign of lactic acid build-up, anxiety or stress, vitamin deficiencies, too much caffeine, dehydration, certain medications including corticosteroids, or more serious conditions like a spinal cord malfunction. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"When should I worry about muscle twitching?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eMost muscle twitching isn't serious. However, if your muscle twitches and spasms are a chronic or persistent issue, it's best to bring it up with your doctor. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How do you stop muscle twitches? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe best way to stop muscle twitches is by solving the root problem. Since there are quite a lot of reasons why you might be experiencing muscle twitches, fixing the problem can happen in many different ways. Let's go through them all.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Is muscle twitching normal?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eYes, muscle twitching is normal. Although these involuntary spasms can be unsettling, they are normal and usually nothing to worry about whatsoever. \u003c/p\u003e\u003cp\u003eYet, it's understandable if you're antsy to get to the bottom of your muscle twitches. So, it's best to speak with your GP or your physio to help you get answers. Before your appointment, make sure that you know:\u003c/p\u003e\u003cul\u003e \u003cli\u003eWhen your muscle twitches began\u003c/li\u003e \u003cli\u003eWhere the muscle twitching occurs\u003c/li\u003e \u003cli\u003eHow often the muscle twitching occurs\u003c/li\u003e \u003cli\u003eHow long each muscle twitch lasts\u003c/li\u003e \u003cli\u003eAny other symptoms you may be experiencing\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eFrom there, your doctor may give you some advice to follow but if necessary, you might also undergo a blood test to check your electrolyte levels for vitamin deficiencies as well as your thyroid for any hormonal issues. You might also get a CT scan, an MRI scan or an electromyography scan to check out the health of your nerves and cells. \u003c/p\u003e\u003cp\u003eAgain, in most cases, muscle twitching is normal and goes away with a few simple adjustments. However, if you're consistently experiencing muscle twitches, it's important to get an expert opinion on the state of your health.\u003c/p\u003e\u003cp\u003eAdditionally, your GP or physio can offer advice on how to prevent muscle twitches including dietary changes and helping you avoid as much lactic acid buildup after a workout.\u003c/p\u003e\u003cp\u003eBook an appointment at Physio Inq to talk about muscle twitching. Whether you're worried that your muscle twitches are a sign of something more serious or you're sick of muscle twitches disturbing your everyday routines, a physio can help. \u003c/p\u003e\u003cp\u003eCome see us at one of our convenient locations throughout Australia or allow our Mobile Services to come to you. Book in today!\u003c/p\u003e\" } }\t\t] } \u003c/script\u003e","webapp_item_slug":"causes-muscle-twitching","webapp_item_view":156567,"webapp_item_title":"What causes muscle twitching? Causes \u0026 treatment strategies","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-08-24T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6810","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/jun/img-difference-osteoarthritis-and-rheumatoid-arthritis.jpg"],"short_desc":"Learn The Causes \u0026 Differences Between Osteoarthritis \u0026 Arthritis. Find Out What The Latest Evidence Is.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6041","6113"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eLet's begin by defining a few terms. \u003cstrong\u003eArthritis is an umbrella term that describes the inflammation of joints. Osteoarthritis is also known as degenerative joint disease\u003c/strong\u003e. So, in simple terms, there is no difference between osteoarthritis and degenerative arthritis. \u003c/p\u003e\u003cp\u003eHowever, there is another form of arthritis called rheumatoid arthritis. Although osteoarthritis and rheumatoid arthritis are both forms of arthritis characterised by similar symptoms, the main difference between them is what causes these symptoms.\u003c/p\u003e\u003cp\u003eHere, we're clearly defining osteoarthritis (or degenerative arthritis) and rheumatoid arthritis, the similarities and differences between them, and how you can treat both osteoarthritis and rheumatoid arthritis. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is osteoarthritis?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eOsteoarthritis, or degenerative joint disease, is the most common form of arthritis. It's caused by wear and tear which is why it's commonly associated with the older population. Osteoarthritis usually develops slowly over time as the cartilage between joints gradually breaks down. \u003c/p\u003e\u003cp\u003eSome symptoms of osteoarthritis include tender, achy joints, swelling of the joints, cracking noises coming from your joints as they move, and impaired joint function. Additionally, since osteoarthritis is caused by wear and tear, it often affects some joints more than the other. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eFor example, we tend to favour one side of our body over the other. For example, right-handed people might experience more osteoarthritis-related joint pain in the right hand than the left. This can occur for many joints throughout the body.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAdditionally, since osteoarthritis is caused by wear and tear, our most commonly used joints such as our hips, knees, back, neck, and fingers are often the first joints to feel the effects.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eRisk factors for osteoarthritis include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eOld age\u003c/li\u003e \u003cli\u003eOveruse of a specific joint\u003c/li\u003e \u003cli\u003eObesity or being overweight\u003c/li\u003e \u003cli\u003eJoint deformities\u003c/li\u003e \u003cli\u003eDiabetes\u003c/li\u003e \u003cli\u003eGout\u003c/li\u003e \u003cli\u003ePrevious traumatic injuries to your joints\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"most important risk factor for osteoarthritis\" src=\"/assets/modules/homepage/images/2020/jun/img-difference-osteoarthritis-and-rheumatoid-arthritis-1.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is rheumatoid arthritis?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAs opposed to osteoarthritis, rheumatoid arthritis affects far fewer people than osteoarthritis - only about one-tenth as many. Rheumatoid arthritis has nothing to do with age and is instead due to an autoimmune disease that causes a degeneration of the joints. The body's immune system attacks the tissue of its own joints causing extreme pain and discomfort. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAnother characteristic of rheumatoid arthritis that's different from osteoarthritis is that its onset can be rapid, coming on over a period of weeks or months.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eSome symptoms of rheumatoid arthritis include extremely stiff, painful, swollen joints. Many who suffer from rheumatoid arthritis also experience extreme fatigue, a poor appetite, lumps called rheumatoid nodules that appear under the skin, and they often feel ill much of the time. These additional symptoms aren't apparent in osteoarthritis. \u003c/p\u003e\u003cp\u003eSince rheumatoid arthritis, again, isn't related to wear and tear, it affects almost every joint in your body, no matter which side, large or small, regardless of how often it's used. However, the onset of rheumatoid arthritis often begins in the smaller joints such as your finger joints.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003ePlus, rheumatoid arthritis can run in families and be passed down genetically from parent to child, whereas osteoarthritis cannot. \u003c/strong\u003e\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What is rheumatoid arthritis?\" src=\"/assets/modules/homepage/images/2020/jun/img-difference-osteoarthritis-and-rheumatoid-arthritis-2.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eSimilarities Between Osteoarthritis and Rheumatoid Arthritis \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAs you can see, there are many differences between osteoarthritis (degenerative arthritis) and rheumatoid arthritis. However, there are some similarities, too.\u003c/p\u003e\u003cp\u003eFirst of all, both osteoarthritis and rheumatoid arthritis are more prevalent in females than males. Both forms of arthritis are also more common in older populations but rheumatoid arthritis, as we mentioned, can develop at any age.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eThe basic symptoms of osteoarthritis and rheumatoid arthritis are also generally the same. Both patients will suffer from sore, stiff joints, warmth or tenderness in the affected areas, and increased sensitivity to their symptoms in the morning.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eHowever, it seems that rheumatoid arthritis is a much more serious condition that can have additional effects such as chronic fatigue and low-grade fevers.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eTreatment of Osteoarthritis and Rheumatoid Arthritis \u003c/strong\u003e\u003cstrong\u003e\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe good news is, there are some ways to treat both osteoarthritis and rheumatoid arthritis. But, with that being said, there's no cure for either type of arthritis and joint damage is irreversible. Instead, the treatment of both osteoarthritis and rheumatoid arthritis focuses on:\u003c/p\u003e\u003cul\u003e \u003cli\u003eReducing pain in your joints\u003c/li\u003e \u003cli\u003eImproving the function of your joints\u003c/li\u003e \u003cli\u003eMinimising further damage to your joints\u003c/li\u003e \u003cli\u003eGenerally, anti-inflammatory medications and corticosteroids are used to help deal with the inflammation of your joints caused by arthritis. These should also help with the pain associated with both osteoarthritis and rheumatoid arthritis. \u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eWhen it comes to osteoarthritis, other pain-relieving treatments are often used such as:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003ePain-reducing creams\u003c/li\u003e \u003cli\u003eNon-steroidal anti-inflammatory drugs\u003c/li\u003e \u003cli\u003ePain-relievers like acetaminophen \u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eAs always, speak to your doctor before using any medications to treat your osteoarthritis. \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eSince rheumatoid arthritis is an autoimmune disease, drugs that suppress your immune system can help with treatment. However, these treatment plans come with many caveats and require personalised care. Be sure to speak with your medical doctor about treating your rheumatoid arthritis. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eOther Useful Resources\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/difference-rheumatoid-arthritis-fibromyalgia\" target=\"_blank\"\u003eDifference between rheumatoid arthritis and fibromyalgia\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-physiotherapy-helps-osteoarthritis\" target=\"_blank\"\u003eHow can physiotherapy help osteoarthritis? What you need to know\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/osteoarthritis-exercises-for-knee-pain\" target=\"_blank\"\u003eOsteoarthritis exercises for knee pain\u003c/a\u003e \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow do I know if I have osteoarthritis or rheumatoid arthritis?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe best way to know whether you have osteoarthritis or rheumatoid arthritis is to consult your doctor. However, some symptoms like symmetry, fever and excessive fatigue can help you tell that you have rheumatoid arthritis versus osteoarthritis. Let's explore these symptoms a bit more.\u003c/p\u003e\u003cp\u003eOne symptom of RA that's not always the case with OA is that your joints are likely to feel painful on both sides. So, if your arthritis is symmetrical, you may have RA. \u003c/p\u003e\u003cp\u003eThe reason for this symmetry is because RA has nothing to do with wear and tear. It's an autoimmune disease where the cells of your joints are essentially attacking themselves. So, if multiple joints are in pain or both shoulders, both knees or both hips have painful joints, this could be a sign of RA. \u003c/p\u003e\u003cp\u003eOn the other hand, OA usually presents itself in an isolated joint. You might feel pain in one hip or in your left knee. Athletes and the ageing population often experience OA due to the fact of overuse, whereas RA can affect people at any age.\u003c/p\u003e\u003cp\u003eFevers, especially in children are another symptom of RA that you won't find if you have OA. \u003c/p\u003e\u003cp\u003eAnd additionally, excessive fatigue is also usually present in those with RA that doesn't necessarily occur in those who suffer from OA. \u003c/p\u003e\u003cp\u003eOverall, if you're experiencing joint pain symmetry or pain in more than one joint, you have a fever or you're feeling excessively fatigued, you're more likely to have RA versus OA. But again, it's essential that you speak to a doctor or healthcare professional to be sure.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is the most painful type of arthritis?\u003c/strong\u003e\u003c/h3\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What is the most painful type of arthritis?\" src=\"/assets/modules/homepage/images/2021/aug/img-rheumatoid-1-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eIn general, rheumatoid arthritis is more painful than osteoarthritis. RA is more painful for a few reasons including the fact that it presents more symptoms, affects more joints simultaneously and often lasts longer throughout the day.\u003c/p\u003e\u003cp\u003eThe most common symptoms of both RA and OA include painful, stiff joints, limited range of motion, warmth and tenderness in affected joints and more intense pain in the morning. However, RA presents additional symptoms apart from OA including fevers, muscle aches and excessive fatigue.\u003c/p\u003e\u003cp\u003eThese additional symptoms suggest that RA is more painful since you're experiencing more overall discomfort. \u003c/p\u003e\u003cp\u003eRA also affects more joints than the average case of OA. Since RA is an autoimmune disease that attacks the cells that make up your joints, it often begins in your smaller joints and eventually begins to effects all of the joints of your body.\u003c/p\u003e\u003cp\u003eOn the other hand, OA tends only to affect a few isolated joints that are overused or injured. While OA can certainly progress to affect most of your joints, especially as you age, it's estimated that RA is more painful overall since most of your joints will be affected.\u003c/p\u003e\u003cp\u003eAnd lastly, although both RA and OA symptoms are more intense in the morning before your joints get a chance to loosen up, OA symptoms tend to improve within 30 minutes whereas RA symptoms tend to take longer to feel better. This is a third reason why it's assumed that RA is more painful than OA.\u003c/p\u003e\u003cp\u003eKeep in mind that everybody is different and symptoms present themselves differently from person to person. Depending on the progression and severity, both OA and RA can certainly be painful. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat are the four stages of osteoarthritis?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe four stages of osteoarthritis are 1) minor, 2) mild, 3) moderate and 4) severe.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStage 1 Minor OA\u003c/strong\u003e means your joint is showing signs of minor bone spur growth. These bony growths develop near the joint meaning there might be some cartilage loss but, in general, you won't experience much, if any, pain at this stage of OA.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStage 2 Mild OA\u003c/strong\u003e reveals greater bone spur growth but the cartilage is still intact, usually within a healthy range and the bones won't be rubbing together. You'll also still usually have normal levels of synovial fluid between your joints at this stage. However, at this point, you'll likely begin to experience some uncomfortable symptoms such as pain after a long period of walking or running, stiffness after the joint hasn't been used in a while and tenderness when bending the joint.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStage 3 Moderate OA\u003c/strong\u003e means that your cartilage between the joint has undergone more obvious damage with less space between your bones. You'll likely be experiencing joint pain more regularly especially when walking or bending. You might also start to experience stiffness after long periods of sitting still, some swelling of the joint or more achiness in the morning. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStage 4 Severe OA \u003c/strong\u003emeans you'll experience intense joint pain and discomfort whenever you move the affected joint due to the space between the bones becoming extremely compromised. The cartilage is completely gone meaning the joint will be stiff and practically immobile with far less synovial fluid to help the joint move properly.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow do you stop osteoarthritis from progressing?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eWhile there's no cure for osteoarthritis, you can slow its progression by reducing inflammation by taking medication and working with a physiotherapist to improve your range of motion and the health of your joints. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSince inflammation is often what's causing the actual pain in your joints due to OA, it makes sense that you can reduce your overall pain while living with OA by taking anti-inflammatory medication as prescribed by your doctor. \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eHowever, to improve the overall health of your joints and increase your mobility to continue to live your life as normally as possible, physical therapy is key. You have to move your joints to keep them healthy and by strengthening and stretching the muscles surrounding your joints, they'll become more stable and healthy. \u003c/p\u003e\u003cp\u003eAll in all, you won't be able to reverse the onset of OA, but you can stop it from progressing by managing your pain with anti-inflammatories and improving your quality of life through regular physical therapy or physiotherapy.\u003c/p\u003e\u003cp\u003e--\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eInterested in working with one of our physiotherapists to reduce joint pain, strengthen your body, and even prevent arthritis as much as possible?\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\" target=\"_blank\"\u003eBook a consultation\u003c/a\u003e and let our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003emobile services\u003c/a\u003e come to you OR alternatively find your \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003elocal Physio Inq clinic\u003c/a\u003e. Arthritis is a painful condition that affects every aspect of your daily life. We'd love to help you toward a more pain-free life. \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\"\u003eCall \u003c/a\u003ePhysio Inq today!\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/difference-between-osteoarthritis-and-rhematoid-arthritis\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"book-widget footer-book-widget\"\u003e\u003ca href=\"/mobile-allied-health-online-form\" target=\"_blank\" class=\"book-pink book-big book-button \"\u003e\u003cspan class=\"fa fa-calendar\"\u003e\u003c/span\u003e Online Booking Mobile \u0026 Home Services\u003c/a\u003e\u003ca href=\"/support-coordination-online-form\" target=\"_blank\" class=\"book-blue book-big support-button\"\u003e\u003cspan class=\"fa fa-user\"\u003e\u003c/span\u003e Support Coordinators Click Here \u003c/a\u003e\u003ca href=\"tel:1300731733\" class=\"book-brown book-big phone-button\"\u003e\u003cspan class=\"fa fa-phone\"\u003e\u003c/span\u003e 1300 731 733\u003c/a\u003e\u003ca href=\"mailto:mobile@physioinq.com.au\" class=\"book-white book-big email-button\"\u003e\u003cspan class=\"fa fa-envelope\"\u003e\u003c/span\u003e mobile@physioinq.com.au\u003c/a\u003e\u003c/div\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e \u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"What is osteoarthritis?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eOsteoarthritis, or degenerative joint disease, is the most common form of arthritis. It's caused by wear and tear which is why it's commonly associated with the older population. Osteoarthritis usually develops slowly over time as the cartilage between joints gradually breaks down. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What is rheumatoid arthritis? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eRheumatoid arthritis has nothing to do with age and is instead due to an autoimmune disease that causes a degeneration of the joints. The body's immune system attacks the tissue of its own joints causing extreme pain and discomfort. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Similarities Between Osteoarthritis and Rheumatoid Arthritis \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eFirst of all, both osteoarthritis and rheumatoid arthritis are more prevalent in females than males. Both forms of arthritis are also more common in older populations but rheumatoid arthritis, as we mentioned, can develop at any age.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Treatment of Osteoarthritis and Rheumatoid Arthritis \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe treatment of both osteoarthritis and rheumatoid arthritis focuses on:\u003c/p\u003e\u003cul\u003e \u003cli\u003eReducing pain in your joints\u003c/li\u003e \u003cli\u003eImproving the function of your joints\u003c/li\u003e \u003cli\u003eMinimising further damage to your joints\u003c/li\u003e \u003cli\u003eGenerally, anti-inflammatory medications and corticosteroids are used to help deal with the inflammation of your joints caused by arthritis. These should also help with the pain associated with both osteoarthritis and rheumatoid arthritis. \u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How do I know if I have osteoarthritis or rheumatoid arthritis? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe best way to know whether you have osteoarthritis or rheumatoid arthritis is to consult your doctor. However, some symptoms like symmetry, fever and excessive fatigue can help you tell that you have rheumatoid arthritis versus osteoarthritis. Let's explore these symptoms a bit more.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What is the most painful type of arthritis? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eRheumatoid arthritis is more painful than osteoarthritis. RA is more painful for a few reasons including the fact that it presents more symptoms, affects more joints simultaneously and often lasts longer throughout the day.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What are the four stages of osteoarthritis?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe four stages of osteoarthritis are 1) minor, 2) mild, 3) moderate and 4) severe.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How do you stop osteoarthritis from progressing?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eWhile there's no cure for osteoarthritis, you can slow its progression by reducing inflammation by taking medication and working with a physiotherapist to improve your range of motion and the health of your joints. \u003c/p\u003e\" } }\t\t] } \u003c/script\u003e","webapp_item_slug":"difference-between-osteoarthritis-and-rhematoid-arthritis","webapp_item_view":156567,"webapp_item_title":"What is the difference between osteoarthritis and rheumatoid arthritis?","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-08-18T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6556","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2019/sep/img-Gamers-Thumb.jpg"],"short_desc":"Eliminate Gamers Thumb TODAY. Manage \u0026 Remove Your Thumb Pain Forever With Our Free Resource For Gamers Thumb.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6314","6103","6104"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eThese days, many of us find it hard to tear ourselves away from technology, whether it's video games, texting, or \u003ca href=\"https://www.physioinq.com.au/blog/ergonomics-health\" target=\"_blank\"\u003espending the whole work day at your laptop\u003c/a\u003e. The last thing on your mind is injuries from such activities.\u003c/p\u003e\u003cp\u003eBut, don't be so sure you're safe in your gaming chair. Have you ever heard of gamer's thumb?\u003c/p\u003e\u003cp\u003eHere, we'll explain what gamer's thumb is,\u0026nbsp; its symptoms, how to fix gamer's thumb, and preventative measures you can take to avoid it. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is Gamer's Thumb?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eGamer's thumb is a nickname for a repetitive stress injury that causes inflammation of the tendons around the thumb. Technically, the condition is called Quervain's Tenosynovitis and it affects more than just gamers.\u003c/p\u003e\u003cp\u003eCaused by repetitive motion, Quervain's Tenosynovitis got its nickname because gamers tend to play for long periods at a time \u0026ndash; much longer than people spend texting, typing, or doing other activities that might cause the condition.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to get rid of gamers thumb?\" src=\"/assets/modules/homepage/images/2021/aug/img-What-is-Gamers-Thumb-1-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eSymptoms of Gamer's Thumb\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eSo, what are the signs you might have gamer's thumb? You might have gamer's thumb if you experience symptoms such as:\u003c/p\u003e\u003cul\u003e \u003cli\u003eClicking, locking, catching, or popping sensation when moving your thumb\u003c/li\u003e \u003cli\u003ePain after playing video games\u003c/li\u003e \u003cli\u003ePain and swelling near the base of your thumb, from the fingerprint to the palm, or from the fingernail to the wrist\u003c/li\u003e \u003cli\u003ePain that travels up your arm\u003c/li\u003e \u003cli\u003eThumb or wrist pain that worsens with movement\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Symptoms of Gamer's Thumb\" src=\"/assets/modules/homepage/images/2021/aug/img-What-is-Gamers-Thumb-2-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eIf you're experiencing anything unusual with your thumb and you're an avid video game player, you use a keyboard regularly, you're excessive with texting, you knit, you're a baby-carrying parent, or you play golf or racket sports, it's time to see a physio.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eHow Long Does Gamer's Thumb Last?\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eUnfortunately, gamer's thumb can have lasting effects if it's not dealt with appropriately or in a timely manner. In most mild cases, the symptoms last four to five hours after gaming or typing and if this is happening to you, it's important you get it checked out.\u003c/p\u003e\u003cp\u003eStretching, performing thumb exercises, and taking regular breaks from gaming and other repetitive motion can help limit the long-term effects of gamer's thumb. The last thing you want is permanent tendon damage which could lead to losing your ability to grip, loss of range of motion, and constant pain.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eLong story short, your gaming days are over if your gamer's thumb gets bad enough.\u003c/strong\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow to Fix Gamer's Thumb?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThere a few ways you can go about fixing gamer's thumb and the first starts with rest. It's a good idea at the first signs of discomfort to avoid the activities that might be causing your gamer's thumb.\u003c/p\u003e\u003cp\u003eIf resting doesn't do the trick or if your gamer's thumb comes back with a vengeance, there are other remedies:\u003c/p\u003e\u003cul\u003e \u003cli\u003ePhysiotherapy where you'll learn and practice exercises for gamer's thumb.\u003c/li\u003e \u003cli\u003eAnti-inflammatory medication\u003c/li\u003e \u003cli\u003eCorticosteroid injection\u003c/li\u003e \u003cli\u003eSurgery \u0026ndash; worse case scenario\u003c/li\u003e \u003cli\u003eUsing a gamer's thumb splint after you spend time gaming\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to Fix Gamer's Thumb\" src=\"/assets/modules/homepage/images/2021/aug/img-What-is-Gamers-Thumb-3-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eProduct Info on Thumb Splint -\u003c/strong\u003e\u0026nbsp; \u003ca href=\"https://www.opchealth.com.au/flexible-thumb-splint\" target=\"_blank\"\u003ehttps://www.opchealth.com.au/flexible-thumb-splint\u003c/a\u003e\u003c/p\u003e\u003cp\u003eOf course, at Physio Inq, we can assure you that our therapists are highly trained and ready to assist you with your gamer's thumb injury.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eGamer's Thumb Exercises \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003e\u003cstrong\u003ePhysiotherapists\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e know how to get rid of gamer's thumb with these exercises. It's always best to meet with a trained professional to learn the proper technique before trying these at home. Here are a couple of exercises that help relieve pain for Quervain's Tenosynovitis most common injury caused by gamers thumb.\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eUse a small foam roller to roll out your thumb in the areas that are sore.\u003c/li\u003e \u003cli\u003eStretch your thumb tendons by extending your arm as if to shake someone's hand and gently pulling your thumb toward you using your other hand. Hold for 30 seconds on each hand.\u003c/li\u003e \u003cli\u003eCurl your thumb into your palm (as if you were signaling the number four) and extend it back to form an open hand, repeating 15 times.\u003c/li\u003e \u003cli\u003eExtend an open hand and create small circles with your thumb. Repeat 15 times in each direction.\u003c/li\u003e \u003cli\u003eBend at the middle thumb joint 15 times.\u003c/li\u003e \u003cli\u003eAlternate between making a fist and opening your hand, repeating 15 times.\u003c/li\u003e \u003cli\u003eExtend your hand as if to shake someone's hand and lift your hand toward and away from you by isolating your wrist, repeating 15 times.\u003c/li\u003e\u003c/ul\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/n-5m7M2Wv_M\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow to Prevent Gamer's Thumb?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eThere are various ways to prevent gamer's thumb \u0026ndash; some being more obvious than others.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eFirst of all, you'll want to limit any excessive game playing. Sure, if you're an avid gamer, this can be a tough one, but a decision we think is worth it. Gamer's thumb can affect you your entire life. Sacrificing an hour or two of gaming is surely a good deal for preserving your hand health.\u003c/p\u003e\u003cp\u003eWhen you do decide to play, stretch beforehand and take breaks. Video games might not seem like a physical activity, but your hands and fingers would argue otherwise. Simple stretches can help reduce the risk of getting gamer's thumb and taking scheduled breaks allow your hands to relax.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to prevent gamer's thumb\" src=\"/assets/modules/homepage/images/2021/aug/img-What-is-Gamers-Thumb-4-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow long does gamer's thumb take to heal?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eOn average, it takes about four to six weeks of rest and treatment to heal gamers thumb. When healing from gamers thumb, it's best to not only avoid playing video games but also to avoid any activity that might agitate your gamers thumb including texting, typing, knitting or even carrying a child.\u003c/p\u003e\u003cp\u003eIt's also important during the healing period to work with a physiotherapist, physical therapist or occupational therapist. They'll work with your through exercises to help rehabilitate the affected area and teach you how to tape your hand properly to aid in the healing process. \u003c/p\u003e\u003cp\u003eThen, in a month or two, your thumb should be ready to get back to gaming with far less pain. Just remember to keep stretching before and after you start gaming and to take breaks to ensure your gamers thumb doesn't return. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCan you recover from gamers thumb?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eYes, you can recover from gamers thumb with proper rest and rehabilitation. \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eDepending on the severity of your gamers thumb, it usually takes about four to six weeks of rest to recover from gamers thumb. That means no gaming, texting, knitting or doing other activities that might agitate the gamers thumb area. \u003c/p\u003e\u003cp\u003eRehabilitation is also important during the recovery process as you'll need to keep the joint mobile and strong. It's best to work with an occupational therapist, physiotherapist or physical therapist who can help you through beneficial exercises for your thumb and can tape up your hand to aid in the recovery process even more.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eAre gamers thumbs permanent?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eNo, gamers thumbs are not permanent in most cases. However, if you go too long without rest and recovery from gamers thumb, the damage can sometimes last permanently. \u003c/p\u003e\u003cp\u003eIf you're taking care of your hands and thumb properly, gamers thumb may last only about five hours after playing video games or typing. However, you will need to take a longer rest in order to recover. If you push through the pain consistently, you're risking permanent damage. \u003c/p\u003e\u003cp\u003eIt's so important to take the proper precautions to prevent gamers thumb since so much of our everyday tasks these days are often related to gaming and typing. It's often how we relax and how we work. So, make sure you're stretching your hands before using them and taking regular breaks to protect your hands from long-lasting gamers thumb effects. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow do you treat an overused thumb?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eTo treat an overused thumb, you'll need to first of all rest and see a physiotherapist for rehabilitation.\u003c/p\u003e\u003cp\u003eRest is often overlooked but is incredibly important for any type of recovery. At the first signs of gamers thumb (and even before any symptoms arise), it's a smart move to take some time to rest. An overused thumb can lead to painful gamers thumb which could compromise our ability to play, type, text and more. Rest truly is the best medicine for an overused thumb.\u003c/p\u003e\u003cp\u003eHowever, physiotherapy is often incredibly effective too. It might seem silly to see a professional for your thumb, but in our modern times, it's actually quite important. We use our fingers and thumbs so much, whether during our desk jobs that we spend typing away or in our leisure time where many of us enjoy playing video games. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow to Get Rid of Gamers Thumb?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eTo get rid of gamers thumb, first and foremost you need to rest. While it may be difficult to go without playing your favourite video games, typing or texting, it's necessary for getting rid of gamers thumb.\u003c/p\u003e\u003cp\u003eIn many cases, symptoms of gamers thumb will go away within a few hours after you finish playing. However, in more extreme cases, you may need to rest for up to six weeks. \u003c/p\u003e\u003cp\u003eTo speed up your recovery time, working with a physiotherapist or physical therapist to rehabilitate your gamers thumb can be incredibly helpful. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eGamer's Thumb Recovery Time\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eOn average, gamers thumb recovery takes anywhere between four to six weeks. However, this is only if your gamers thumb is relatively severe. If you're just starting to experience symptoms as you're playing, they should go away within a few hours of rest.\u003c/p\u003e\u003cp\u003eThis is an important distinction. After all, getting back to gaming, typing or texting in only a few hours is a far better option than waiting over a month to use your thumb properly. So, it's always better, in the long run, to prevent gamers thumb than to push through the pain. \u003c/p\u003e\u003cp\u003eBe sure that you're taking regular breaks, usually every 30 minutes, and if you're a serious gamer or your work involves long hours of typing, be sure to stretch out your hands before and after each session.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eThumb Exercises for Gamers\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe best thumb exercises for gamers are those that loosen up the joint and increase its overall mobility. Mobility refers to both strength and flexibility which can really serve you well if you're constantly gaming. These kinds of exercises include thumb curls, thumb extensions and opening and closing your fist.\u003c/p\u003e\u003cp\u003eKeep in mind that the thumb exercises you should do before you get gamers thumb and after the onset of gamers thumb will be different. Check out some of the best thumb exercises for gamers above or \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\" target=\"_blank\"\u003ebook an appointment\u003c/a\u003e with a physiotherapist who can offer professional advice.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eThumb Stretches for Gamers\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe best thumb stretches for gamers are those that are gentle enough not to overstretch the muscles of your thumb but, at the same time, improve the overall flexibility of your hand. Thumb stretches are best done after a gaming session as a way to \u0026ldquo;cool down\u0026rdquo; the muscles of your hands. \u003c/p\u003e\u003cp\u003eIn the same way that it's important to cool down and stretch your body after a workout, it's just as important to stretch your hands after they've worked hard. Stretching is key to preventing gamers thumb and any long-term hand issues from gaming. \u003c/p\u003e\u003cp\u003eSome thumb stretches for gamers include using a foam roller or gently pulling your thumb with your opposite hand while in a \u0026ldquo;thumbs up\u0026rdquo; position. Check out some of our favourite thumb stretches for gamers below or \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\" target=\"_blank\"\u003ebook an appointment with a physiotherapist\u003c/a\u003e for an expert opinion.\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/NDbDC8pkzoE\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp style=\"text-align: center;\"\u003eSource - \u003ca href=\"https://www.youtube.com/channel/UCjdxelARHGq3-3dN_neMOAQ\" target=\"_blank\"\u003eAskDoctor Jo\u003c/a\u003e\u003c/p\u003e\u003cp\u003eIf you're worried you have gamer's thumb, come see us at Physio Inq. Whether you book an appointment in one of our convenient locations or you call on our mobile services to come to you, we'd be happy to help with your sore thumbs. You'll be back to Call of Duty or Fortnight in no time!\u003c/p\u003e\u003cp\u003eIf you can't to get one of our many Physio Inq clinics across Australia why not try one of our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003emobile \u0026 home physiotherapy services\u003c/a\u003e in the comfort of your own home. See some of the major cities we are currently operating in.\u0026nbsp; \u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/home-mobile-physio-sydney\" target=\"_blank\"\u003eSydney\u003c/a\u003e \u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/home-mobile-physio-western-sydney\" target=\"_blank\"\u003eWestern Sydney\u003cbr /\u003e\u003c/a\u003e\u003ca href=\"https://www.physioinq.com.au/home-mobile-physio-melbourne\" target=\"_blank\"\u003eMelbourne\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/home-mobile-physio-geelong\" target=\"_blank\"\u003eGeelong\u003c/a\u003e\u003cspan style=\"text-decoration: underline;\"\u003e \u003cbr /\u003e\u003c/span\u003e\u003ca href=\"https://www.physioinq.com.au/home-mobile-physio-adelaide\" target=\"_blank\"\u003eAdelaide\u003c/a\u003e \u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/mobile-physio-brisbane\" target=\"_blank\"\u003eBrisbane\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/mobile-physio-gold-coast\" target=\"_blank\"\u003eGold Coast\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/home-mobile-physio-cairns\" target=\"_blank\"\u003eCairns\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/home-mobile-physiotherapy-sunshine-coast\" target=\"_blank\"\u003eSunshine Coast\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/mobile-physio-perth\" target=\"_blank\"\u003ePerth\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/gamers-thumb\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysio Inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"What is Gamer's Thumb? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eGamer's thumb is a nickname for a repetitive stress injury that causes inflammation of the tendons around the thumb. Technically, the condition is called Quervain's Tenosynovitis and it affects more than just gamers.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Symptoms of Gamer's Thumb \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eSo, what are the signs you might have gamer's thumb? You might have gamer's thumb if you experience symptoms such as:\u003c/p\u003e\u003cul\u003e \u003cli\u003eClicking, locking, catching, or popping sensation when moving your thumb\u003c/li\u003e \u003cli\u003ePain after playing video games\u003c/li\u003e \u003cli\u003ePain and swelling near the base of your thumb, from the fingerprint to the palm, or from the fingernail to the wrist\u003c/li\u003e \u003cli\u003ePain that travels up your arm\u003c/li\u003e \u003cli\u003eThumb or wrist pain that worsens with movement\u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How Long Does Gamer's Thumb Last?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eUnfortunately, gamer's thumb can have lasting effects if it's not dealt with appropriately or in a timely manner. In most mild cases, the symptoms last four to five hours after gaming or typing and if this is happening to you, it's important you get it checked out.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How to Fix Gamer's Thumb? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cul\u003e \u003cli\u003ePhysiotherapy where you'll learn and practice exercises for gamer's thumb.\u003c/li\u003e \u003cli\u003eAnti-inflammatory medication\u003c/li\u003e \u003cli\u003eCorticosteroid injection\u003c/li\u003e \u003cli\u003eSurgery \u0026ndash; worse case scenario\u003c/li\u003e \u003cli\u003eUsing a gamer's thumb splint after you spend time gaming\u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How to Prevent Gamer's Thumb? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eFirst of all, you'll want to limit any excessive game playing. Sure, if you're an avid gamer, this can be a tough one, but a decision we think is worth it. Gamer's thumb can affect you your entire life. Sacrificing an hour or two of gaming is surely a good deal for preserving your hand health.\u003c/p\u003e\u003cp\u003eWhen you do decide to play, stretch beforehand and take breaks. Video games might not seem like a physical activity, but your hands and fingers would argue otherwise. Simple stretches can help reduce the risk of getting gamer's thumb and taking scheduled breaks allow your hands to relax.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How long does gamer's thumb take to heal?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eOn average, it takes about four to six weeks of rest and treatment to heal gamers thumb.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Can you recover from gamers thumb? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003e\u003cstrong\u003eYes, you can recover from gamers thumb with proper rest and rehabilitation. \u003c/strong\u003e\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Are gamers thumbs permanent? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eNo, gamers thumbs are not permanent in most cases. However, if you go too long without rest and recovery from gamers thumb, the damage can sometimes last permanently. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How do you treat an overused thumb?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eTo treat an overused thumb, you'll need to first of all rest and see a physiotherapist for rehabilitation.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How to Get Rid of Gamers Thumb? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eTo get rid of gamers thumb, first and foremost you need to rest. While it may be difficult to go without playing your favourite video games, typing or texting, it's necessary for getting rid of gamers thumb.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Gamer's Thumb Recovery Time \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eOn average, gamers thumb recovery takes anywhere between four to six weeks. However, this is only if your gamers thumb is relatively severe. If you're just starting to experience symptoms as you're playing, they should go away within a few hours of rest.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Thumb Exercises for Gamers \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe best thumb exercises for gamers are those that loosen up the joint and increase its overall mobility. Mobility refers to both strength and flexibility which can really serve you well if you're constantly gaming. These kinds of exercises include thumb curls, thumb extensions and opening and closing your fist.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Thumb Stretches for Gamers \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe best thumb stretches for gamers are those that are gentle enough not to overstretch the muscles of your thumb but, at the same time, improve the overall flexibility of your hand.\u003c/p\u003e \" } }\t\t] } \u003c/script\u003e","webapp_item_slug":"gamers-thumb","webapp_item_view":156567,"webapp_item_title":"How to Get Rid of Gamers Thumb? 15 Tips to Eliminate Gamers Thumb","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-08-13T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6442","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/jul/img-Can-Sinus-Pressure-Cause-Neck-Pain.jpg"],"short_desc":"Are you the person who seems to catch the cold multiple times per year? Do you deal with chronic sinus infections? Here, we're exploring this connection and going over a few ways physiotherapy might be able to help with sinus pressure.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6343","6015"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eAre you the person who seems to catch the cold multiple times per year? Do you deal with chronic sinus infections? Do you suffer from those annoying seasonal allergies? \u003c/p\u003e\u003cp\u003eIf you do, have you ever noticed that your neck also hurts when your sinuses are congested? Well, in fact, there might be a connection between the two. While it's not always the case that your neck hurts \u003cem\u003ebecause\u003c/em\u003e of your sinuses being clogged, often, there is a connection. \u003c/p\u003e\u003cp\u003eHere, we're exploring this connection and going over a few ways physiotherapy might be able to help. So, without further ado, let's get started. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow do you relieve sinus pressure in your neck? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eA few ways to relieve sinus pressure in your neck include:\u003c/strong\u003e\u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003eDecongestant and anti-inflammatory medications\u003c/li\u003e \u003cli\u003eAntihistamine medications if your sinus pressure is related to allergies\u003c/li\u003e \u003cli\u003eAntibiotics in the case of a sinus infection\u003c/li\u003e \u003cli\u003eWarm compress on your sinuses\u003c/li\u003e \u003cli\u003eNasal spray or sinus rinse\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAs always, it's important to consult your GP before taking any medication. But you should find some relief with ibuprofen or paracetamol. \u003c/p\u003e\u003cp\u003eUsing a warm compress on your face or behind your neck can also loosen up the pressure you might be feeling. Saline nasal sprays and rinses such as a neti pot are also often useful. You should also rest and drink plenty of water when recovering from a sinus infection. \u003c/p\u003e\u003cp\u003eFrom there, you should try to find the underlying cause of your sinus pain or your neck pain as it's not always clear which issue is causing the other. \u003c/p\u003e\u003cp\u003eWhen it comes to sinus pain, avoid the common cold by ensuring your hands are washed and staying away from those who are showing symptoms of a cold. If you have allergies, take an antihistamine regularly to prevent sinus pain. \u003c/p\u003e\u003cp\u003eYou might also consider working with a physiotherapist for any neck pain you may be experiencing as this could be due to poor posture, scoliosis, past injuries, or poor exercise form. A \u003ca href=\"https://www.physioinq.com.au/physio-near-me\"\u003ephysio\u003c/a\u003e can assist you with strengthening and mobilising your neck and its surrounding muscles to relieve tension and offer some respite. \u003c/p\u003e\u003cp\u003eIf you have a fever, sinus pressure, and neck pain or stiffness all at once, it's best you see a doctor straight away as this could be a sign of a more serious problem such as meningitis. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCan your neck hurt from a sinus infection? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYes, your neck can hurt from a sinus infection. Either your neck may be causing the sinus infection (which is relatively rare) or your sinus infection may be causing a tension headache which has extended into your neck. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eTo understand why your neck might be involved, let's first discuss what a sinus infection is.\u003c/strong\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is a sinus infection? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://www.medicalnewstoday.com/articles/322108#_noHeaderPrefixedContent\" target=\"_blank\"\u003eA sinus infection, also known as sinusitis\u003c/a\u003e, creates pressure in the nasal cavity and causes pain and discomfort. Sinusitis can be caused by a virus, bacteria, and in some rare cases, fungus. \u003c/p\u003e\u003cp\u003eSinus infections are often confused with the common cold because they present similar symptoms. However, they are two different ailments and colds often cause sinus infections, which often last longer than someone who only got a cold. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eColds typically last 3 to 5 days whereas sinus infections can last up to 10 days.\u003c/strong\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eSinusitis can also become a chronic condition whereas colds come and go. If your sinus infections last for eight weeks or more, that would be considered chronic sinusitis. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSymptoms of sinusitis include:\u003c/strong\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003eSinus pain and pressure\u003c/li\u003e \u003cli\u003eHeadaches\u003c/li\u003e \u003cli\u003ePostnasal drip\u003c/li\u003e \u003cli\u003eCoughing\u003c/li\u003e \u003cli\u003eFever\u003c/li\u003e \u003cli\u003eColoured mucus\u003c/li\u003e \u003cli\u003eFatigue\u003c/li\u003e \u003cli\u003eBad breath\u003c/li\u003e \u003cli\u003eTooth pain\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Can Sinus Pressure Cause Neck Pain\" src=\"/assets/modules/homepage/images/2021/jul/img-Can-Sinus-Pressure-Cause-Neck-Pain-1.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eIf your sinusitis lasts for more than 7 days, you've had a fever for 3-4 days, or if you feel like you're in particularly intense pain, you should go see your doctor for the best advice.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eNeck Pain and Sinus Pressure \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe two main symptoms of sinusitis associated with neck pain are sinus pain/pressure and headaches. These symptoms can present themselves down into your neck since the muscles of your face and neck are all connected. \u003c/p\u003e\u003cp\u003eWhile the two aren't always connected, there's a good chance that you'll get a sore neck whenever you deal with sinus pressure, whether from sinusitis, allergies, or the common cold.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhy does my neck hurt when my sinuses are bad?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYour next may hurt when your sinuses are plugged up because the muscles in the front of your neck as well as by your trapezius are involved. However, there are a few possible reasons why your next might hurt whenever your sinuses get clogged or painful. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWeather Changes Cause Allergies \u0026 Muscle Pain \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAllergies and hay fever are caused by seasonal changes that can also affect your muscles and joints. Pollen in the air can cause inflammation in the body which is why your nasal passages become obstructed. But, the inflammation doesn't necessarily stay confined to your nose. \u003c/p\u003e\u003cp\u003eInflammation also notoriously causes joint pain. For some, even the slightest weather changes can be felt as aches and pains in your body. So, for the same reason that your nasal cavity becomes inflamed due to seasonal allergies, your neck pain might also be caused by seasonal changes. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eNeck Pain Can Be Caused By Tense Muscles \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIt's no secret that our muscles start to act when we're particularly tense or stressed out. If you're experiencing sinus pressure and pain, you're probably fatigued from lack of sleep and constantly bracing yourself while coughing and sneezing. \u003c/p\u003e\u003cp\u003eEspecially if you have an underlying neck injury, joint issues, or spinal disc conditions, all that tension could manifest itself as neck pain. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eSphenoid Sinus Pressure is Felt in the Neck \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYou might also be experiencing neck pain alongside sinus pressure if your sphenoid sinus is inflamed. \u003cstrong\u003eThe sphenoid sinus is a deep sinus situated in the middle of your skull towards the back of your head and behind your eyes\u003c/strong\u003e. \u003c/p\u003e\u003cp\u003eIf you naturally have a large sphenoid sinus, it can reach past your occipital bone and the pain felt from any pressure in this sinus can extend down into your neck. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhere is sphenoid sinus pain felt? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eSphenoid sinus pain is felt in the back of your head and neck. As we mentioned above, pressure in the sphenoid sinus could be a reason why you feel pain in your neck when your nose is clogged. \u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Can Sinus Pressure Cause Neck Pain\" src=\"/assets/modules/homepage/images/2021/jul/img-Can-Sinus-Pressure-Cause-Neck-Pain-2.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eWe each have four pairs of sinuses. A sinus is an air-filled cavity that can become congested and cause pressure, nasal congestion, headaches, runny noses, coughing, and sneezing\u003c/strong\u003e. \u003c/p\u003e\u003cp\u003eThe sphenoid sinus is located deep in the middle of your skull near your optic nerve. When an infection travels to this particular sinus, toothaches, earaches, and pain in the neck is more common. \u003c/p\u003e\u003cp\u003eSphenoid sinus infections can be particularly dangerous because it is located right next to your cavernous sinus which is a blood-filled sinus situated at the base of your brain. An infection in this area can, in rare instances, cause blood clots due to inflammation which can cause swelling in the brain. This is why extreme face and neck pain when experiencing a sinus infection is worth a trip to your doctor. \u003c/p\u003e\u003cp\u003eHowever, rest assured that sphenoid sinus infections are rare, \u003ca href=\"https://www.health.com/condition/headaches-and-migraines/marquel-brumley-death-sinus-infection-brain\" target=\"_blank\"\u003emaking up only about 3% of all sinus infections\u003c/a\u003e. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003ePhysiotherapy for Sinus Infections \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIn most cases, if you're experiencing neck pain every time you get a sinus infection, a cold, or allergies, it's probably a sign that you might need to work with a physiotherapist. \u003c/p\u003e\u003cp\u003eExtra inflammation in your body can cause added tension and pain in your muscles and joints. And since your neck is in such close proximity to your sinuses, it makes sense that your neck might be getting the grunt of that inflammation. \u003c/p\u003e\u003cp\u003eIf you have arthritis, seasonal changes could be the culprit and working with a physio can teach you some personalised exercises to work through any seasonal pain you might have in your neck. \u003c/p\u003e\u003cp\u003eIf you have an underlying injury that sinus pressure simply makes worse, physiotherapy can help with that too. All injuries need rehabilitation and even old injuries often need some TLC. \u003c/p\u003e\u003cp\u003eTensing your body and sleeping poorly can also affect how much your neck might hurt with a sinus infection. Physios can help you find ways to relax your body, even during stressful situations, and can work with your on sleeping positions and prescribing specific stretches. \u003c/p\u003e\u003cp\u003eThese are just some examples of how a physiotherapist can help you through sinus infections and allergies if you are experiencing neck pain as well.\u003c/p\u003e\u003cp\u003eAnd again, if you're worried that your neck pain may be caused by an infection in your sphenoid sinus, see your doctor immediately.\u003c/p\u003e\u003cp\u003eIf you suffer from chronic sinus infections or seasonal allergies, let us know. \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\" target=\"_blank\"\u003eBook an appointment\u003c/a\u003e at one of our \u003ca href=\"https://www.physioinq.com.au/physio-near-me#clinic-locations\" target=\"_blank\"\u003econvenient Physio Inq clinics\u003c/a\u003e or let our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003emobile services\u003c/a\u003e come to you. Sinus pressure is no fun and we want to help you feel better, more often. Contact us today!\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/can-sinus-pressure-cause-neck-pain\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysio Inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"How do you relieve sinus pressure in your neck? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003e\u003cstrong\u003eA few ways to relieve sinus pressure in your neck include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eDecongestant and anti-inflammatory medications\u003c/li\u003e \u003cli\u003eAntihistamine medications if your sinus pressure is related to allergies\u003c/li\u003e \u003cli\u003eAntibiotics in the case of a sinus infection\u003c/li\u003e \u003cli\u003eWarm compress on your sinuses\u003c/li\u003e \u003cli\u003eNasal spray or sinus rinse\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAs always, it's important to consult your GP before taking any medication. But you should find some relief with ibuprofen or paracetamol. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Can your neck hurt from a sinus infection? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eYes, your neck can hurt from a sinus infection. Either your neck may be causing the sinus infection (which is relatively rare) or your sinus infection may be causing a tension headache which has extended into your neck. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What is a sinus infection? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eA sinus infection, also known as sinusitis, creates pressure in the nasal cavity and causes pain and discomfort. Sinusitis can be caused by a virus, bacteria, and in some rare cases, fungus. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Why does my neck hurt when my sinuses are bad? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eYour next may hurt when your sinuses are plugged up because the muscles in the front of your neck as well as by your trapezius are involved. However, there are a few possible reasons why your next might hurt whenever your sinuses get clogged or painful. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Weather Changes Cause Allergies \u0026 Muscle Pain \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eAllergies and hay fever are caused by seasonal changes that can also affect your muscles and joints. Pollen in the air can cause inflammation in the body which is why your nasal passages become obstructed. But, the inflammation doesn't necessarily stay confined to your nose. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Neck Pain Can Be Caused By Tense Muscles \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eIt's no secret that our muscles start to act when we're particularly tense or stressed out. If you're experiencing sinus pressure and pain, you're probably fatigued from lack of sleep and constantly bracing yourself while coughing and sneezing. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Where is sphenoid sinus pain felt? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eSphenoid sinus pain is felt in the back of your head and neck. As we mentioned above, pressure in the sphenoid sinus could be a reason why you feel pain in your neck when your nose is clogged. \u003c/p\u003e\" } }\t\t] } \u003c/script\u003e","webapp_item_slug":"can-sinus-pressure-cause-neck-pain","webapp_item_view":156567,"webapp_item_title":"Can Sinus Pressure Cause Neck Pain?","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-07-30T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6443","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/jul/img-Can-tight-hip-flexors-cause-lower-back-pain-min.jpg"],"short_desc":"Did you know that lower back pain could be the direct result of tight hip flexors? Here, we're talking about the signs of tight hip flexors, how tight hip flexors affect your lower back, exercises you can use to stretch and strengthen any problem areas.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6320","5735"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp class=\"hidden\"\u003eLower back pain is a very common problem: 1 in 6 Australians report having back problems, and 4 out of 5 experience it sometime in their life.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eLower back pain is\u003c/strong\u003e\u003cstrong\u003e a very common problem: 1 in 6 Australians report having back problems, and 4 out of 5 experience it sometime in their life\u003c/strong\u003e.\u003c/p\u003e\u003cp\u003eWhile both men and women report that they experience back problems, it is more commonly reported by people 25 years and older \u0026ndash; \u003ca href=\"https://www.healthdirect.gov.au/back-pain\" target=\"_blank\"\u003eHealth Direct\u003c/a\u003e. \u003c/p\u003e\u003cp\u003eBut did you know that lower back pain could be the direct result of tight hip flexors? \u003c/p\u003e\u003cp\u003eTightness in the muscles of your hip flexors, whether from sitting for too long or running regularly for exercise, can cause lower back issues. Yet, there are ways to prevent lower back pain by stretching and strengthening your thighs, hips, and glutes. \u003c/p\u003e\u003cp\u003eHere, we're talking about the signs of tight hip flexors, how tight hip flexors affect your lower back, exercises you can use to stretch and strengthen any problem areas, and how \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ePhysio Inq physiotherapists\u003c/a\u003e can help. Let's get into it! \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat are the symptoms of tight hip flexors?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe symptoms of tight hip flexors include pain and inflexibility in the front of your hip towards your upper thigh muscle and, sometimes, you'll feel symptoms as lower back pain as well. \u003c/p\u003e\u003cp\u003eThese symptoms can either be mild or rather severe and since everything in your body is connected, problems with your hip flexors can lead to a wide range of other physiological issues. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eA good way to test whether or not you have tight hip flexors is to try this exercise: \u003c/strong\u003e\u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003eLie flat on your back\u003c/li\u003e \u003cli\u003eBring both knees in towards your chest\u003c/li\u003e \u003cli\u003eStay a hold of your right knee as you straighten your left knee, lowering it towards the ground as far as you can\u003c/li\u003e \u003cli\u003eRepeat with on the other side\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIf you're unable to lower your extended leg to the ground, your hip flexors are considered tight. \u003c/p\u003e\u003cp\u003eHip flexors themselves are a group of muscles near the top of your thigh at the front of both your hip joints. They connect your upper thigh to the hip and allow you to bend at the waist and lift your leg. The main muscles that make up your hip flexor include your psoas, rectus femoris, tensor fasciae latae, and sartorius. \u003c/p\u003e\u003cp\u003eWhether you feel tightness and pain in your hips due to overactivity, a regular running routine, sitting for extended periods, weak muscles surrounding your hip flexors, or even from emotional stress, there are many potential causes of tight hip flexors\u003cstrong\u003e, the most common of which include:\u003c/strong\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003eSitting for long periods\u003c/li\u003e \u003cli\u003eRegular running\u003c/li\u003e \u003cli\u003ePoor core strength\u003c/li\u003e \u003cli\u003ePoor form while exercising\u003c/li\u003e \u003cli\u003eStructural imbalance creating a tipped pelvis\u003c/li\u003e \u003cli\u003eSome sleeping positions\u003c/li\u003e \u003cli\u003ePostural issues\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eTo avoid tight tip flexors, you can do your best to avoid some of the causes listed above. \u003c/p\u003e\u003cp\u003eHowever, they're not all completely avoidable. So, you'll also need to stretch your hip flexors regularly and strengthen your thighs, quads, glutes, and abdominals. These preventative measures are even more important if you find yourself sitting for extended periods or you're an avid runner. \u003c/p\u003e\u003cp\u003eNext, we'll talk more about ways to stretch your hip flexors and loosen up your hip joint for more mobility and less pain in your lower back. However, it's best to \u003cspan style=\"text-decoration: underline;\"\u003ework with a physiotherapist\u003c/span\u003e who can offer a personalised treatment plan based on your activity level and concerns. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eAre hip flexors connected to lower back? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYes, your psoas (one of the main muscles in your hip flexor) is directly connected to your femur and your lumbar vertebrae (AKA your lower back). While lower back pain isn't always connected to your hips, tight hip flexors can certainly cause lower back pain as well. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow do I loosen my hip flexors? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYou can loosen your hip flexors by performing specific stretches and hip openers while also avoiding activities that shorten your hip flexor like extended periods of sitting or extensive running. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eA few of the best stretches to help you loosen up your hip flexors include: \u003c/strong\u003e\u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003eSeated butterfly stretch\u003c/li\u003e \u003cli\u003eReclined butterfly stretch\u003c/li\u003e \u003cli\u003eStanding hip flexor stretch\u003c/li\u003e \u003cli\u003eKneeling hip tucks\u003c/li\u003e \u003cli\u003eLow lunge ( reach opposite) lizard lunge\u003c/li\u003e \u003cli\u003ePigeon pose\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eSeated Butterfly Stretch\u003c/strong\u003e\u003c/h3\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/rdxD3POKbV8\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eSource -\u003c/strong\u003e \u003ca href=\"https://www.youtube.com/channel/UCSpVHeDGr9UbREhRca0qwsA\" target=\"_blank\"\u003eHowcast\u003c/a\u003e\u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003eStart seated with your knees bent and the soles of your feet together. The space between your legs should make a diamond-like shape. \u003c/li\u003e \u003cli\u003eSit up tall and relax through your hips, keeping your thighs heavy and drawing towards the ground. \u003c/li\u003e \u003cli\u003eKeep your hip bones on the ground, lean forward to increase the stretch. \u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eReclined Butterfly Stretch\u003c/strong\u003e\u003c/h3\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/P6-xVJSyev0\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eSource \u0026ndash; \u003c/strong\u003e\u003ca href=\"https://www.youtube.com/channel/UCC6vO7ouz-wwakvbb_ZZa5Q\" target=\"_blank\"\u003eAbi Carver\u003c/a\u003e\u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003eLie flat on your back with your knees bent and the soles of your feet together. \u003c/li\u003e \u003cli\u003eAllow your knees to splay open, finding a deep stretch in your hips and inner thigh. \u003c/li\u003e \u003cli\u003eAllow your lower back to naturally lift slightly off the ground and breathe deeply to relax your hips into the stretch. \u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eStanding Hip Flexor Stretch\u003c/strong\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/SZ_-CbZNrg8\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eSource \u0026ndash; \u003c/strong\u003e\u003ca href=\"https://www.youtube.com/channel/UCRkeloVPIJmxjNzx-pCIivg\" target=\"_blank\"\u003eBody Within, Inc\u003c/a\u003e\u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003eStart standing with your feet hip-width apart. \u003c/li\u003e \u003cli\u003eHold onto the wall or a chair for support, bend your right knee as if you were kicking your bum and grab your right ankle with your right hand. \u003c/li\u003e \u003cli\u003eKeep your hips square and work to tuck your bum to feel a deep stretch h in your right hip flexor and thigh. \u003c/li\u003e \u003cli\u003eHold for 30 seconds before switching to the other side. \u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eKneeling Hip Tucks\u003c/strong\u003e\u003c/h3\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/Q4Ko275cluo\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eSource \u0026ndash; \u003c/strong\u003e\u003ca href=\"https://www.youtube.com/channel/UC4KbtxqzX1vNFiYcXS9MiEA\" target=\"_blank\"\u003eCompetitive EDGE Physical Therapy, INC\u003c/a\u003e\u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003eCome down to kneel on your right knee with your left foot planted in front of you. Your left ankle and knees should create a 90-degree angle with your knee right above your ankle. \u003c/li\u003e \u003cli\u003eGently tilt your hips under to increase the stretch in your right hip flexor. \u003c/li\u003e \u003cli\u003eUntuck your hips and repeat 10 times before switching to the other side. \u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eLow Lunge Variations\u003c/strong\u003e\u003c/h3\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/FQgFYyoDalA\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eSource \u0026ndash; \u003c/strong\u003e\u003ca href=\"https://www.youtube.com/channel/UCmz6ugznuS2Qld4Skus7YLw\" target=\"_blank\"\u003eSweat Green\u003c/a\u003e\u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003eStart in a low lunge with your right foot forward, planted firmly in the ground and your left leg extended behind with your knee on the ground. \u003c/li\u003e \u003cli\u003ePlant your hands on either side of your front leg for support. \u003c/li\u003e \u003cli\u003ePress into the top of your left foot to feel a deep stretch in your left hip flexor. \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eFor an even deeper stretch, bring your hands to the top of your right thigh, then reach your left arm up and over towards the right. \u003c/p\u003e\u003cp\u003eYou can also try a lizard lunge variation where your turn out your right toes and bring both hands to the left side of your right foot. To go deeper, bend your elbows to lower your forearms towards the ground and relax into this deep hip opener. \u003c/p\u003e\u003cp\u003eTry all of these low lunge variations to loosen your hips and be sure to switch to the other side. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003ePigeon Pose\u003c/strong\u003e \u003c/h3\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/M1gEGLtF1p0\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eSource \u0026ndash; \u003c/strong\u003e\u003ca href=\"https://www.youtube.com/channel/UC1bcqvAnNsBoq_RWJNxYvhQ\" target=\"_blank\"\u003eWell+Good\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003eMake sure to keep your toes active in this stretch to protect your knees. \u003c/li\u003e \u003cli\u003eBend your right leg in front of you on the ground \u003c/li\u003e \u003cli\u003eExtend your left leg behind you on the ground. \u003c/li\u003e \u003cli\u003eGently lower your hips to the ground and you should feel a deep hip stretch straight away. \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eFor more, gently lower your chest over your front leg and breathe into your hip. Hold your pigeon pose for 30 seconds before switching sides. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow can I strengthen my lower back and hips? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eTo strengthen your lower back and hips, try doing exercises such as glute bridges, reclined leg raises, and mountain climbers. \u003c/p\u003e\u003cp\u003eThese exercises work to improve your lower back and hip pain by strengthening the muscles around them, taking some of the pressure off. For example, a strong core is the key to supporting your lower back. By practising stability exercises that strengthen your core, you'll be less likely to dump as much weight into your lower back and hips. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eGlute Bridges\u003c/strong\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/h3\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/SwyDMwpcW38\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eSource \u0026ndash;\u003c/strong\u003e \u003ca href=\"https://www.youtube.com/channel/UCV40pJjeDHOu_67hEZsgtvw\" target=\"_blank\"\u003ePhysio Fitness | Physio REHAB | Tim Keeley\u003c/a\u003e\u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003eLie on your back with your knees bent and feet flat on the ground, hip-width apart. \u003c/li\u003e \u003cli\u003ePress your lower back into the ground and keep your hands at your sides, palms pressing into the ground. \u003c/li\u003e \u003cli\u003eSlowly lift your hips towards the sky, pressing into your heels. \u003c/li\u003e \u003cli\u003eAt the top, squeeze your glutes and return back to the starting position.\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eSuperman \u003c/strong\u003e\u003c/h3\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/cc6UVRS7PW4\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eSource \u0026ndash; \u003c/strong\u003e\u003ca href=\"https://www.youtube.com/channel/UCE8wCVw_ZfRw-D6RJ5EXWbw\" target=\"_blank\"\u003e\u003cstrong\u003eLIVESTRONG.COM\u003c/strong\u003e\u003c/a\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eLie facedown with arms and legs outstretched, forehead on the mat. Your neck should be in a neutral position.\u003c/li\u003e \u003cli\u003eExhale as you slowly lift arms, legs, upper back, and head off the floor. Keep arms and legs straight but not locked. Your body should resemble a U shape with either side several inches off the floor.\u003c/li\u003e \u003cli\u003eHold this position for 5 seconds. Remember to keep breathing!\u003c/li\u003e \u003cli\u003eExhale as you lower back down. Then take it from the top.\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eSide Lying Leg Raise\u003c/strong\u003e \u003c/h3\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/jgh6sGwtTwk\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eSource \u0026ndash; \u003c/strong\u003e\u003ca href=\"https://www.youtube.com/channel/UC3pNPPqn073XJXluDu0aJhw\" target=\"_blank\"\u003e\u003cstrong\u003e3v\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eLie down on one side, keeping your lower leg slightly bent on the ground.\u003c/li\u003e \u003cli\u003eEngage your core by drawing your belly button in toward your spine.\u003c/li\u003e \u003cli\u003eRaise your top leg without moving the rest of your body.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eYou should also \u003ca href=\"https://www.physioinq.com.au/exercise-physiologist-near-me\" target=\"_blank\"\u003ework with a physiotherapist\u003c/a\u003e to help you strengthen your lower back and hips while loosening your hip flexors. Not only will they offer personalised exercises, teaching you the correct form to prevent injury, they can also help with postural or structural issues you might be dealing with.\u003c/p\u003e\u003cp\u003eIn general, many aches and pains in our bodies require a holistic approach. Everything is connected. So, working with an expert who understands how your muscles and joints all work together is key to safe, long-lasting recovery. \u003c/p\u003e\u003cp\u003eIf you're having trouble with tight hip flexors and lower back pain, come see one of our knowledgeable physiotherapists at Physio Inq. \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\" target=\"_blank\"\u003eBook an appointment\u003c/a\u003e at a \u003ca href=\"https://www.physioinq.com.au/physio-near-me#clinic-locations\" target=\"_blank\"\u003econvenient location\u003c/a\u003e or allow our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003eMobile Services\u003c/a\u003e to come to you. Contact us today!\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/can-tight-hip-flexors-cause-lower-back-pain\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysio Inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .hidden { display: none;}\u003c/style\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"Can tight hip flexors cause lower back pain? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eTightness in the muscles of your hip flexors, whether from sitting for too long or running regularly for exercise, can cause lower back issues. Yet, there are ways to prevent lower back pain by stretching and strengthening your thighs, hips, and glutes. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What are the symptoms of tight hip flexors? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe symptoms of tight hip flexors include pain and inflexibility in the front of your hip towards your upper thigh muscle and, sometimes, you'll feel symptoms as lower back pain as well. \u003c/p\u003e\u003cp\u003eThese symptoms can either be mild or rather severe and since everything in your body is connected, problems with your hip flexors can lead to a wide range of other physiological issues. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Are hip flexors connected to lower back? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eYes, your psoas (one of the main muscles in your hip flexor) is directly connected to your femur and your lumbar vertebrae (AKA your lower back). While lower back pain isn't always connected to your hips, tight hip flexors can certainly cause lower back pain as well. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How do I loosen my hip flexors? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eYou can loosen your hip flexors by performing specific stretches and hip openers while also avoiding activities that shorten your hip flexor like extended periods of sitting or extensive running. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How can I strengthen my lower back and hips?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eTo strengthen your lower back and hips, try doing exercises such as glute bridges, reclined leg raises, and mountain climbers. \u003c/p\u003e\u003cp\u003eThese exercises work to improve your lower back and hip pain by strengthening the muscles around them, taking some of the pressure off.\u003c/p\u003e \" } }\t\t] } \u003c/script\u003e","webapp_item_slug":"can-tight-hip-flexors-cause-lower-back-pain","webapp_item_view":156567,"webapp_item_title":"Can Tight Hip Flexors Cause Lower Back Pain?","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-07-23T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6819","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/jul/img-What-to-Expect-After-Knee-Replacement-Surgery-min.jpg"],"short_desc":"Knee replacement surgery, whether total or partial, involves a long recovery and rehabilitation process. . Here, we're going over some of what you can expect leading up to your surgery and how the rehabilitation process usually looks","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6326","5950"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eKnee replacement surgery, whether total or partial, involves a long recovery and rehabilitation process.\u003c/p\u003e\u003cp\u003eAs physiotherapists, we see many clients who've gone through knee replacement surgery and as tough as the recovery can be, it's amazing to see them get back on their feet with less pain and more mobility.\u003c/p\u003e\u003cp\u003eIf you're planning to get knee replacement surgery, it makes sense that you might feel a little anxious about all the unknowns. Here, we're going over some of what you can expect leading up to your surgery and how the rehabilitation process usually looks. \u003c/p\u003e\u003cp\u003eAs always, please talk to your doctor or surgeon about the specifics of your circumstances as these are generalisations meant to help you ask the right questions. \u003c/p\u003e\u003cp\u003eSo, with that, let's get started! \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat to expect before knee replacement surgery?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eKnee replacement surgery requires some form of anasthesia where you'll either be unconscious or awake but unable to feel the procedure. Your doctor will inform you of your options to make the best decision for your particular circumstances.\u003c/p\u003e\u003cp\u003eDuring knee replacement surgery (also known as knee arthroplasty), damaged bone and cartilage from your thigh bone, shinbone and knee bone are replaced with a prosthetic joint made of metal alloys, plastic and polymers. \u003c/p\u003e\u003cp\u003e\u0026ldquo;\u003cstrong\u003eThe goal\u003c/strong\u003e of \u003cstrong\u003eknee replacement surgery\u003c/strong\u003e is to resurface the parts of the \u003cstrong\u003eknee joint\u003c/strong\u003e that have been damaged and to relieve \u003cstrong\u003eknee\u003c/strong\u003e pain that cannot be controlled by other treatments.\u0026rdquo; - \u003ca href=\"https://www.hopkinsmedicine.org/health/treatment-tests-and-therapies/knee-replacement-surgery-procedure#:~:text=The%20goal%20of%20knee%20replacement,be%20controlled%20by%20other%20treatments.\" target=\"_blank\"\u003eHopkins Medicine \u003c/a\u003e\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What to Expect After Knee Replacement Surgery\" src=\"/assets/modules/homepage/images/2021/jul/img-What-to-Expect-After-Knee-Replacement-Surgery-1-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow long does the pain last after a knee replacement?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eA total knee replacement will affect each person differently. Most people will experience some pain, swelling, and bruising after surgery. \u003c/p\u003e\u003cp\u003eAfter a knee replacement you might experience mild to general pain and swelling for as long as 3 to 6 months after knee replacement surgery. The overall healing process can take up 6 to 12 months. \u003c/p\u003e\u003cp\u003eAccording to the \u003ca href=\"https://orthoinfo.aaos.org/en/treatment/total-knee-replacement/\" target=\"_blank\"\u003eAmerican Academy of Orthopaedic Surgeons\u003c/a\u003e, many people experience moderate to severe swelling in the first few days or weeks after surgery and mild to moderate swelling for 3 to 6 months after surgery. \u003c/p\u003e\u003cp\u003eYou can reduce swelling by doing the postoperative exercises provided by your physiotherapist. Elevating your leg on a pillow in bed for several hours each afternoon and using compression stockings will also help. \u003c/p\u003e\u003cp\u003eHowever, you'll have options when it comes to pain management post knee replacement surgery. In hospital, you'll likely be on strong medication. But once you're home, you'll be prescribed pain relief and anti-inflammatory like ibuprofen or paracetamol which still helps with the pain but with less intensity. \u003c/p\u003e\u003cp\u003eThroughout every stage of the recovery process, physiotherapy is necessary. Working with a physiotherapist not only helps with pain relief, but also helps you strengthen the muscles in your knee, improve your range of motion, resume independent living sooner and avoid potential complications. \u003c/p\u003e\u003cp\u003eTo improve your chances of recovering quicker without complications, be sure to rest as much as possible, eat well and stay hydrated. Follow your physiotherapists' guidelines and the health advice from your doctor and you'll be well on your way to recovery. \u003c/p\u003e\u003cp\u003eThe recovery can have its ups and downs. You should be able to return to doing everyday activities \u003cstrong\u003e3 to 6 weeks after knee replacement surgery\u003c/strong\u003e. However, you should plan to take somewhere between 4 and 16 weeks off from work, depending on the type of work you do. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat happens in the first few days after a knee replacement? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAfter knee replacement surgery, you'll remain in the hospital for 1 to 5 days and you'll most likely start working with a physiotherapist immediately.\u003c/p\u003e\u003cp\u003eIt's perfectly normal to experience pain, swelling and bruising in the first few days after your knee surgery but it's still important to do your best to move your knee as much as possible as soon as possible. But, you shouldn't be putting any weight on your leg at this point. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eGenerally, knee replacement patients can leave hospital when they're able to:\u003c/strong\u003e\u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003eGet in and out of bed and walk a short distance with the help of a walker or crutches\u003c/li\u003e \u003cli\u003eWalk up and downstairs with a walking aid\u003c/li\u003e \u003cli\u003eBend the affected knee 90 degrees\u003c/li\u003e \u003cli\u003eUnderstand the precautions to avoid potential injuries\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What to Expect After Knee Replacement Surgery\" src=\"/assets/modules/homepage/images/2021/jul/img-What-to-Expect-After-Knee-Replacement-Surgery-2-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eHowever, different hospitals have discharge criteria. Keep in mind, you might continue to use a walking device once you leave the hospital. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eYou might have to stay in hospital longer if:\u003c/strong\u003e\u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003eYou have had two knees replaced at the same time \u003c/li\u003e \u003cli\u003eUncontrolled pain \u003c/li\u003e \u003cli\u003eGeneral weakness \u003c/li\u003e \u003cli\u003eOther pre-existing medical conditions \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eSome doctors also prescribe what's called a \u003ca href=\"https://www.arthritis-health.com/surgery/knee-surgery/what-expect-after-knee-replacement\" target=\"_blank\"\u003eContinuous Passive Motion (CPM) machine\u003c/a\u003e that will move your leg manually without your assistance. It's important for the health of your knee joint that it doesn't stay still for too long. \u003c/p\u003e\u003cp\u003eYour knee will also have bandages, stitches, staples, tissue glue, tape, or some combination of all five. You'll need to change the bandage as your doctor suggested to ensure everything heals properly. Any glue or tape will fall off in their own time and your doctor will let you know when you'll come back in to get your stitches or staples removed. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eWhile your knee is bandaged, you may not be able to have a full shower for 5 to 7 days and it could be up to 3 or 4 weeks before the wound should be soaked in water at all.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eRemember, you're recovering from major surgery. \u003c/p\u003e\u003cp\u003eSo, for the first few days, you'll need to take it easy so your body and knee can recover. You won't have much energy, so you'll need some assistance doing your normal activities. A specialised rehab centre or in home care \u0026 assistance may be recommended if you are struggling to adapt or cope with the situation. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat to expect in the first week after knee replacement surgery? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIn the first week after a knee replacement, you'll need to schedule an appointment to have your stitches or staples removed. This appointment should happen between 10 and 21 days after your knee replacement surgery.\u003c/p\u003e\u003cp\u003e\u0026ldquo;\u003ca href=\"https://health.uconn.edu/msi/wp-content/uploads/sites/4/2016/03/Total-Knee-Replacement.pdf\" target=\"_blank\"\u003eWithin a week\u003c/a\u003e, your knee will technically be able to bend 90 degrees, though it may be difficult due to pain and swelling. After 7\u0026ndash;10 days, you should be able to fully extend your knee out straight.\u0026rdquo; - \u003ca href=\"https://www.healthline.com/health/total-knee-replacement-surgery/rehabilitation-timeline#by-week-3\" target=\"_blank\"\u003ehealthline\u003c/a\u003e\u003c/p\u003e\u003cp\u003eYou'll still be walking with a walker for the first 1 to 3 weeks before switching to crutches and you won't be able to drive. You'll likely still be in a bit of pain and requiring assistance. However, within the first week, you'll start to notice some improvements.\u003c/p\u003e\u003cp\u003eStraight away, you'll need to work with a physiotherapist to keep your knee strong and mobile. Depending on your previous fitness levels and overall health, your physio schedule and the exercises you'll do in therapy will vary. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat to expect 3 weeks after knee replacement surgery? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThree weeks after knee replacement surgery, you might be either walking with a walker, with crutches or with a cane. You'll likely experience mild pain and be low on energy. Hopefully by now you'll be attending regular physiotherapy appointments to help rehabilitate your knee with your physiotherapists looking to implement more aggressive ROM exercises on your knee.\u003c/p\u003e\u003cp\u003eYou won't be able to drive at the 3-week mark, but you might start to be able to return to doing more around the house. You'll probably be able to stand and walk around for about 10 minutes at a time and normal routines like getting dressed will become easier.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat to expect 5 weeks after knee replacement surgery? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eWhen you reach 5 weeks post-knee replacement, you'll likely notice a huge improvement. Generally, you'll be able to walk on your own anywhere between 4 and 8 weeks after a knee replacement. The pain will have mostly subsided, and the swelling and inflammation should be greatly reduced. \u003c/p\u003e\u003cp\u003eYou still won't be able to drive until about 8 weeks after your knee replacement but so long as you've been sticking with your physiotherapy, normal everyday activities should require much less assistance. \u003c/p\u003e\u003cp\u003eYou should wait a full 12 weeks before lifting anything heavier than 4.5 kg and all weightlifting for exercise purposes is still off-limits unless prescribed by your physio. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat to expect after partial knee replacement surgery?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe recovery process for a partial knee replacement is generally less intense than recovery for a full knee replacement. Since the entire joint hasn't been replaced, you can expect your body to heal more quickly. \u003c/p\u003e\u003cp\u003eHowever, partial knee replacement surgery is still rather invasive and it could be to your benefit to treat your recovery like you've just gone through a total knee replacement. \u003c/p\u003e\u003cp\u003eYou'll still be in quite a bit of pain requiring various pain management methods and you won't be able to do much for the first month or so. You'll also need to see a physiotherapist or physical therapist on a regular basis to ensure the health of your knee joint. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow much should you walk after a knee replacement?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAfter you have recovered from your knee replacement surgery, you should be able to walk normally with minimal pain or no pain at all. You'll likely be able to return to your normal activities.\u0026nbsp; \u003c/p\u003e\u003cp\u003eIt's crucial is to take your time during the recovery process, complete all of your physiotherapy, and wait until your knee is fully recovered before doing all the things you used to do pre-surgery. \u003c/p\u003e\u003cp\u003eMake sure to get the ok from your doctor or physiotherapist before returning to any activities.\u003c/p\u003e\u003cp\u003ePending on your recovery and your own situation it might be recommend that you exercise for 20 to 30 minutes, 2 or 3 times a day and walk for 30 minutes, 2 or 3 times a day during your early recovery \u0026ndash; \u003ca href=\"https://orthoinfo.aaos.org/en/recovery/total-knee-replacement-exercise-guide/\" target=\"_blank\"\u003eOrthoinofo\u003c/a\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat to expect after knee replacement surgery heals?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eOnce your knee replacement heals and you're feeling ready to take on the world again, there are a few things to keep in mind.\u003c/p\u003e\u003cp\u003eJust keep in mind you may still have some slight pain, and the area in your knee may be swollen for 3 to 6 months \u003cstrong\u003eafter surgery\u003c/strong\u003e. Your \u003cstrong\u003eknee\u003c/strong\u003e will continue to improve for 6 to 12 months as long as you stay committed to your rehab. \u003c/p\u003e\u003cp\u003eIt's always recommended to get your knee checked regularly to ensure everything is progressing in the right direction and avoiding any unnecessary setbacks. You'll also benefit from continuing to work with a physiotherapist who can guide you towards gaining more strength, flexibility and mobility in your knee. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eMoving forward, here are our top tips for anyone who's recently recovered from a full or partial knee replacement surgery: \u003c/strong\u003e\u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003eDon't do any more than you need to\u003c/li\u003e \u003cli\u003eAvoid biking uphill\u003c/li\u003e \u003cli\u003eAvoid activities that put stress on your knee joints including running, jumping and sport that involves running and jumping\u003c/li\u003e \u003cli\u003eAvoid sitting for more than 1 hour at a time\u003c/li\u003e \u003cli\u003eSit on the edge of the seat when riding in cars and tuck your feet in\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIt may never feel like the knee you were born with but a knee replacement can truly be a miracle for those who need them. \u003c/p\u003e\u003cp\u003eMany people who've had knee replacement surgery come to Physio Inq for both rehabilitation and regular upkeep. As we've mentioned quite a lot, working with a physiotherapist after a knee replacement is absolutely essential. \u003c/p\u003e\u003cp\u003eJoints are meant to move and it's key to find knowledgeable experts in the field who can ensure you're healing and maintaining your knee safely and with your long-term goals in mind. \u003c/p\u003e\u003cp\u003eCome see us at one of our \u003ca href=\"https://www.physioinq.com.au/physio-near-me#clinic-locations\" target=\"_blank\"\u003eclinic locations\u003c/a\u003e throughout Australia or \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\" target=\"_blank\"\u003ebook an appointment\u003c/a\u003e with our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003eMobile Services\u003c/a\u003e that come to you! Contact us today.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eOther useful resources\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/netball-australia-knee-program\" target=\"_blank\"\u003eNetball Australia KNEE Program | Reducing ACL Injury\u003cbr /\u003e\u003c/a\u003e\u003ca href=\"https://www.physioinq.com.au/blog/what-causes-lateral-knee-pain\" target=\"_blank\"\u003eWhat Causes Lateral Knee Pain \u003cbr /\u003e\u003c/a\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-to-get-rid-of-runners-knee-pain\" target=\"_blank\"\u003eHow Do You Get Rid of Runner's Knee Pain?\u003cbr /\u003e\u003c/a\u003e\u003ca href=\"https://www.physioinq.com.au/blog/patellar-tracking-disorder-guide\" target=\"_blank\"\u003eThe Ultimate Guide To Patellar Tracking Disorder\u003cbr /\u003e\u003c/a\u003e\u003ca href=\"https://www.physioinq.com.au/blog/osteoarthritis-exercises-for-knee-pain\" target=\"_blank\"\u003eOsteoarthritis Exercises for Knee Pain\u003cbr /\u003e\u003c/a\u003e\u003ca href=\"https://www.physioinq.com.au/blog/five-easy-exercises-to-avoid-knee-pain\" target=\"_blank\"\u003eKnee Pain | Five Easy Exercises To Avoid Knee Pain\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/what-to-expect-after-knee-replacement-surgery\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; }\u003c/style\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"What to Expect After Knee Replacement Surgery?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eKnee replacement surgery, whether total or partial, involves a long recovery and rehabilitation process.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What to expect before knee replacement surgery?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eKnee replacement surgery requires some form of anasthesia where you'll either be unconscious or awake but unable to feel the procedure. Your doctor will inform you of your options to make the best decision for your particular circumstances.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How long does the pain last after a knee replacement?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eAfter a knee replacement you might experience mild to general pain and swelling for as long as 3 to 6 months after knee replacement surgery. The overall healing process can take up 6 to 12 months. \u003c/p\u003e\u003cp\u003eAccording to the American Academy of Orthopaedic Surgeons, many people experience moderate to severe swelling in the first few days or weeks after surgery and mild to moderate swelling for 3 to 6 months after surgery. \u003c/p\u003e\u003cp\u003eYou can reduce swelling by doing the postoperative exercises provided by your physiotherapist. Elevating your leg on a pillow in bed for several hours each afternoon and using compression stockings will also help. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What happens in the first few days after a knee replacement? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eAfter knee replacement surgery, you'll remain in the hospital for 1 to 5 days and you'll most likely start working with a physiotherapist immediately.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What to expect in the first week after knee replacement surgery\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eIn the first week after a knee replacement, you'll need to schedule an appointment to have your stitches or staples removed. This appointment should happen between 10 and 21 days after your knee replacement surgery.\u003c/p\u003e\u003cp\u003e\u0026ldquo;Within a week, your knee will technically be able to bend 90 degrees, though it may be difficult due to pain and swelling. After 7\u0026ndash;10 days, you should be able to fully extend your knee out straight.\u0026rdquo; - healthline\u003c/p\u003e\u003cp\u003eYou'll still be walking with a walker for the first 1 to 3 weeks before switching to crutches and you won't be able to drive. You'll likely still be in a bit of pain and requiring assistance. However, within the first week, you'll start to notice some improvements.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What to expect 3 weeks after knee replacement surgery?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThree weeks after knee replacement surgery, you might be either walking with a walker, with crutches or with a cane. You'll likely experience mild pain and be low on energy. Hopefully by now you'll be attending regular physiotherapy appointments to help rehabilitate your knee with your physiotherapists looking to implement more aggressive ROM exercises on your knee.\u003c/p\u003e\u003cp\u003eYou won't be able to drive at the 3-week mark, but you might start to be able to return to doing more around the house. You'll probably be able to stand and walk around for about 10 minutes at a time and normal routines like getting dressed will become easier.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What to expect 5 weeks after knee replacement surgery?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe pain will have mostly subsided, and the swelling and inflammation should be greatly reduced. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What to expect after partial knee replacement surgery? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe recovery process for a partial knee replacement is generally less intense than recovery for a full knee replacement. Since the entire joint hasn't been replaced, you can expect your body to heal more quickly.\u0026nbsp; \u003c/p\u003e\u003cp\u003eHowever, partial knee replacement surgery is still rather invasive and it could be to your benefit to treat your recovery like you've just gone through a total knee replacement.\u0026nbsp; \u003c/p\u003e\u003cp\u003eYou'll still be in quite a bit of pain requiring various pain management methods and you won't be able to do much for the first month or so. You'll also need to see a physiotherapist or physical therapist on a regular basis to ensure the health of your knee joint. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How much should you walk after a knee replacement? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eAfter you have recovered from your knee replacement surgery, you should be able to walk normally with minimal pain or no pain at all. You'll likely be able to return to your normal activities. \u003c/p\u003e\u003cp\u003eIt's crucial is to take your time during the recovery process, complete all of your physiotherapy, and wait until your knee is fully recovered before doing all the things you used to do pre-surgery.\u0026nbsp; \u003c/p\u003e\u003cp\u003eMake sure to get the ok from your doctor or physiotherapist before returning to any activities.\u003c/p\u003e\u003cp\u003ePending on your recovery and your own situation it might be recommend that you exercise for 20 to 30 minutes, 2 or 3 times a day and walk for 30 minutes, 2 or 3 times a day during your early recovery \u0026ndash; Orthoinofo\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What to expect after knee replacement surgery heals? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eOnce your knee replacement heals and you're feeling ready to take on the world again, there are a few things to keep in mind.\u003c/p\u003e\u003cp\u003eJust keep in mind you may still have some slight pain, and the area in your knee may be swollen for 3 to 6 months \u003cstrong\u003eafter surgery\u003c/strong\u003e. Your \u003cstrong\u003eknee\u003c/strong\u003e will continue to improve for 6 to 12 months as long as you stay committed to your rehab. \u003c/p\u003e\" } }\t\t] } \u003c/script\u003e","webapp_item_slug":"what-to-expect-after-knee-replacement-surgery-all-questions-answered","webapp_item_view":156567,"webapp_item_title":"What to Expect After Knee Replacement Surgery? All Questions Answered","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-07-20T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6815","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/jul/img-what-is-womens-health-physiotherapy-min.jpg"],"short_desc":"Women's health physiotherapy treats a wide range of women's needs in addition to pregnancy and birth support. Women's health physiotherapists can tailor an exercise plan to help you improve a variety of symptoms caused by women's health concerns","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6354"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eWomen's health physiotherapy is a non-surgical treatment used for a number of women's health problems \u003c/p\u003e\u003cp\u003eWomen's health physiotherapy treats a wide range of women's needs in addition to pregnancy and birth support.\u003c/p\u003e\u003cp\u003eDue to hormones, structural makeup, pregnancy and childbirth, women require specific advice when it comes to exercise, flexibility, and dealing with aches and pains in the body. \u003c/p\u003e\u003cp\u003eTo give you an idea of the basics of \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\" target=\"_blank\"\u003ewomen's health physiotherapy\u003c/a\u003e, here, we're going over what it is and what you can expect at your first appointment before diving a bit deeper into pregnancy-related physiotherapy in terms of preparing, healing, and staying active before and after childbirth. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is women's health physiotherapy?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eWomen's health physiotherapy helps treat women's health issues such as incontinence, pelvic/ vaginal pain, prenatal and postpartum musculoskeletal pain, osteoporosis, rehabilitation following breast surgery, lymphedema, education prevention, wellness and exercise and so much more. \u003c/p\u003e\u003cp\u003eWomen's health physiotherapists can tailor an exercise plan to help you improve a variety of symptoms caused by women's health concerns. For example, bone density naturally decreases during menopause. So, a physiotherapist can help you strengthen your bones and improve your bone health through exercise. \u003c/p\u003e\u003cp\u003eAdditionally, strengthening your pelvic floor, especially during and after pregnancy, is a huge component of women's health physiotherapy. Pregnancy and childbirth obviously put a lot of stress on your pelvic floor and it's essential to strengthen this area as much as possible. It'll not only help you during childbirth but also can help prevent incontinence, prolapse and other pelvic floor related issues. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eA few of the most common issues you can see a women's physiotherapist to treat include:\u003c/strong\u003e\u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003ePregnancy-related pain\u003c/li\u003e \u003cli\u003eRelaxation and mindfulness exercises to aid in childbirth\u003c/li\u003e \u003cli\u003eAbdominal separation due to pregnancy\u003c/li\u003e \u003cli\u003ePelvic floor strengthening during and after pregnancy\u003c/li\u003e \u003cli\u003eCaesarean/Perineal scar management\u003c/li\u003e \u003cli\u003eBone density concerns related to menopause\u003c/li\u003e \u003cli\u003ePelvic girdle instability or pain\u003c/li\u003e \u003cli\u003eUrinary or fecal incontinence\u003c/li\u003e \u003cli\u003ePelvic floor prolapse due to childbirth\u003c/li\u003e \u003cli\u003ePelvic pain or pain related to sexual intercourse\u003c/li\u003e \u003cli\u003eOveractive bladders\u003c/li\u003e \u003cli\u003eUrinary urgency\u003c/li\u003e \u003cli\u003eConstipation\u003c/li\u003e \u003cli\u003eAntenatal and postnatal exercise\u003c/li\u003e \u003cli\u003eAntenatal and postnatal Pilates\u003c/li\u003e \u003cli\u003eAntenatal massage\u003c/li\u003e \u003cli\u003eMastitis or Blocked Milk Ducts\u003c/li\u003e \u003cli\u003eElectronic Muscle Stimulation (EMS)\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eWhat can I expect from a women's physio? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eWhen you work with a women's physio, you can expect expertise on the unique complexities of the female anatomy (including female hormones) to help you treat various issues related to women's health, pregnancy, menopause, and more. \u003c/p\u003e\u003cp\u003eWhen you see a women's physiotherapist, you can expect to first be asked about your symptoms, experiences, and goals. If you're seeing a physio for pelvic floor issues, you can also expect to receive a pelvic examination. \u003c/p\u003e\u003cp\u003eIt's understandable that you may be nervous about the pelvic exam portion of your physio appointment. Always let your physio know how you're feeling, and they will help reassure you to make you feel comfortable throughout the process.\u0026nbsp; \u003c/p\u003e\u003cp\u003eGenerally, a women's health physiotherapy appointment should take around one hour. However, the length of your appointment may vary depending on what treatment you require. In most circumstances, you should expect to wear comfortable clothing in which you can move freely to your women's health physio appointment. Often, you'll be performing low-impact exercises during your session. \u003c/p\u003e\u003cp\u003eIt should also be noted that your physiotherapist is required to keep your information confidential. In other words, whatever you discuss during your women's health physio appointment will stay between you and your therapist, only working with other medical professionals who understand your circumstances with your consent. \u003c/p\u003e\u003cp\u003eAlso, keep in mind that your women's health physio appointment may be \u003cstrong\u003ecovered by private health extras\u003c/strong\u003e. \u003c/p\u003e\u003cp\u003e\u003cem\u003eFor more information on whether your physiotherapy appointment will be covered by health insurance please see our below articles\u003c/em\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/is-physiotherapy-covered-by-health-insurance\" target=\"_blank\"\u003e\u003cstrong\u003eIs Physiotherapy Covered by Health Insurance? What You Should Know.\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/is-physiotherapy-covered-by-medicare\" target=\"_blank\"\u003e\u003cstrong\u003eIs Physiotherapy covered by Medicare? Your Complete Guide.\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eYou may also be able to receive a referral from your GP which could allow your appointment to be covered by Medicare. However, the cost of the appointment itself will depend on the treatment you require. Talk to your GP about your options or go over your private health extras for more details. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhen should you see a physio when pregnant?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYou can see a physio at any point once you become pregnant. Especially if you want to exercise safely and learn what you can do to prepare your body for childbirth, it's never too early to work with a \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\"\u003ewomen's health physiotherapist\u003c/a\u003e once you fall pregnant. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eIt's particularly beneficial to see a women's health physio if you start to feel any pain or discomfort in your pelvic girdle, lower back, ribs or hips during your pregnancy.\u003c/strong\u003e\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What is Women's Health Physiotherapy?\" src=\"/assets/modules/homepage/images/2021/jul/img-what-is-womens-health-physiotherapy-1-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eGenerally, if you notice any unfamiliar aches and pains, it's best to see a women's health physio as soon as possible to help you work out your options. \u003c/p\u003e\u003cp\u003eMany women will continue to see their physiotherapists even after giving birth to help them with any post-natal issues that many, if not all women face after giving birth. These issues could be as simple as wanting to get back into an exercise routine safely or as important as dealing with extreme abdominal separation and prolapse.\u0026nbsp; \u003c/p\u003e\u003cp\u003eKeep reading to learn a little bit more about pregnancy and post-natal physiotherapy. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat does a pregnancy physiotherapist do? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eA pregnancy or women's health physiotherapist can help pregnant women both during and after pregnancy with antenatal, postnatal, and prolapse physiotherapy. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAntenatal Physiotherapy\u003c/strong\u003e\u003cstrong\u003e \u003c/strong\u003e\u003cbr /\u003eAntenatal (or prenatal) physiotherapy includes the following physiotherapy treatments for women during their pregnancy. \u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003e\u003cstrong\u003eChildbirth education\u003c/strong\u003e including birthing classes, relaxation techniques, and stretches to help during childbirth.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eHow to exercise safely during pregnancy\u003c/strong\u003e through gentle workouts like yoga and Pilates. Women's health physiotherapists can also offer advice on whether you should stop exercising during pregnancy and how you can safely work out during each trimester.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eTreatment of pelvic girdle pain\u003c/strong\u003e by strengthening the pelvic floor and making postural adjustments.\u0026nbsp;\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003ePostnatal Physiotherapy\u003c/strong\u003e\u003cstrong\u003e \u003c/strong\u003e\u003cbr /\u003ePostnatal physiotherapy includes the following physiotherapy treatments for women after they've given birth. \u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003e\u003cstrong\u003eRectus diastasis (abdominal separation) treatment\u003c/strong\u003e to rebuild the abdominal wall and improve core activation post-pregnancy.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eRe-strengthening the pelvic floor\u003c/strong\u003e which will always be an issue after giving birth no matter the circumstances.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eReturning to exercise post-pregnancy\u003c/strong\u003e to enjoy a healthy and fit lifestyle safely.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eCaesarean scar treatment and connective tissue therapy \u003c/strong\u003eto help women recover from a C-section during childbirth.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eAdjusting to postural changes\u003c/strong\u003e due to larger breasts, changing weight distributions, and breastfeeding positions.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eProlapse Physiotherapy\u003c/strong\u003e\u003cstrong\u003e \u003c/strong\u003e\u003cbr /\u003eProlapse occurs when the pelvic floor separates from the uterus and drops a significant amount after childbirth. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eIn Australia, some level of prolapse occurs in \u003c/strong\u003e\u003ca href=\"https://www.health.qld.gov.au/news-events/news/what-is-pelvic-organ-prolapse-symptoms-treatment-childbirth-womens-health#:~:text=According%20to%20the%20Continence%20Foundation,need%20to%20seek%20medical%20help.\" target=\"_blank\"\u003e\u003cstrong\u003earound half of all women\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e during childbirth. \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eWomen's health physiotherapists can help women experiencing prolapse in the following ways. \u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003e\u003cstrong\u003eFitting pessaries \u003c/strong\u003ewhich are inserted into the vagina to help support your pelvic floor. Pessaries are removable and can be inserted and removed on your own with the instruction of your physio.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eSupplementation recommendations\u003c/strong\u003e to boost your estrogen levels and rebalance your hormones.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eSurgery recommendations \u003c/strong\u003eare rarely given, however, they are certainly a viable option that your physiotherapist can go through with you.\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eAt what month can a pregnant woman start exercising?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eFor many pregnant women, you can continue to exercise throughout your entire pregnancy, leading right up to giving birth. However, the types of exercises you should do may vary. \u003c/p\u003e\u003cp\u003eIn the first trimester, most women can continue their normal exercise routines. However, if your current workout routine allows for the possibility of being hit or falling (such as rugby, horseback riding, or rock climbing), you'll want to try other exercises that are just as active but less risky for your baby. \u003c/p\u003e\u003cp\u003eDuring your second trimester, if you're still feeling up to it, you can certainly continue exercising. However, keep in mind, you'll be carrying a bit more weight at this point and you may want to switch to more low-impact exercises like swimming, walking, or prenatal Pilates. It's also not recommended to do workouts that require you to lie on your back for long periods of time. It could cut off your circulation causing you to feel dizzy and unwell. \u003c/p\u003e\u003cp\u003eIn the third trimester, you can continue to exercise if you feel comfortable all the way up to the birth of your child. But, again, you'll be carrying a lot more weight now which can cause unnecessary injuries along with achy muscles and joints.\u0026nbsp; \u003c/p\u003e\u003cp\u003ePlus, you'll be using a lot of your energy towards your growing baby, so don't be alarmed if you don't feel as motivated to work out as much as you did before getting pregnant. In the third trimester, it's generally advised to avoid running and jumping as well since this can cause additional pressure to your hips and pelvic floor, creating issues later on. \u003c/p\u003e\u003cp\u003eIn most cases, it's safe and, in fact, quite important to stay active throughout your pregnancy as much as possible. After all, labour gets its name for a reason. Your body will need to be strong and flexible to ensure the smoothest birth possible.\u0026nbsp;\u003c/p\u003e\u003cp\u003eBut with that being said, the best way to ensure your exercise routine is safe for your pregnancy is by working with a \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\" target=\"_blank\"\u003ewomen's health physiotherapist\u003c/a\u003e. Based on your unique body and circumstances, your physio can offer a personalised exercise plan that strengthens your pelvic floor, prepares your body for labour, and helps you feel your best throughout your pregnancy. \u003c/p\u003e\u003cp\u003eThen, after you give birth, you can continue to work with your physio to help your body adjust to motherhood and your post-natal body.\u0026nbsp; \u003c/p\u003e\u003cp\u003eIf you're struggling with pain in your pelvic area or post-natal issues, or you simply need help with your pregnancy and post-pregnancy exercise routine, please get in touch with one of our expert women's health physiotherapists at Physio Inq. \u003c/p\u003e\u003cp\u003eWe're here to help women feel empowered in their bodies whether you're pregnant, you've recently given birth, you're experiencing menopause, and anywhere in between. \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\" target=\"_blank\"\u003eBook an appointment\u003c/a\u003e at one of our \u003ca href=\"https://www.physioinq.com.au/physio-near-me#clinic-locations\" target=\"_blank\"\u003eclinics across Australia\u003c/a\u003e or let our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003eMobile Services\u003c/a\u003e come to you. \u003c/p\u003e\u003cp\u003eContact us today!\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eOther useful resources\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/postnatal-running\" target=\"_blank\"\u003eRetuning to Running after Pregnancy\u003cbr /\u003e\u003c/a\u003e\u003ca href=\"https://www.physioinq.com.au/blog/exercises-for-third-trimester\" target=\"_blank\"\u003eWhat Exercise Should I Be Doing During The Third Trimester of My Pregnancy?\u003cbr /\u003e\u003c/a\u003e\u003ca href=\"https://www.physioinq.com.au/blog/can-i-exercise-during-early-pregnancy\" target=\"_blank\"\u003eCan I Exercise During Early Pregnancy?\u003cbr /\u003e\u003c/a\u003e\u003ca href=\"https://www.physioinq.com.au/blog/when-should-i-start-to-exercise-after-my-pregnancy\" target=\"_blank\"\u003eWhen Should I Start To Exercise After My Pregnancy?\u003cbr /\u003e\u003c/a\u003e\u003ca href=\"https://www.physioinq.com.au/blog/third-trimester\" target=\"_blank\"\u003eThird Trimester Pain and Weakness\u003cbr /\u003e\u003c/a\u003e\u003ca href=\"https://www.physioinq.com.au/blog/abdominal-separation-in-pregnancy\" target=\"_blank\"\u003eAbdominal Separation in Pregnancy \u003c/a\u003e\u0026nbsp;\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-your-body-changes-during-pregnancy\" target=\"_blank\"\u003ePregnancy 101 \u0026ndash; How Your Body Changes During Pregnancy\u003cbr /\u003e\u003c/a\u003e\u003ca href=\"https://www.physioinq.com.au/blog/10-ways-decrease-pelvic-pain-in-pregnancy\" target=\"_blank\"\u003e10 Ways To Decrease Pelvic Pain In Pregnancy\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/what-is-womens-health-physiotherapy\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; }\u003c/style\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"What is women's health physiotherapy?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eWomen's health physiotherapy helps treat women's health issues such as incontinence, pelvic/ vaginal pain, prenatal and postpartum musculoskeletal pain, osteoporosis, rehabilitation following breast surgery, lymphedema, education prevention, wellness and exercise and so much more. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What can I expect from a women's physio? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eWhen you work with a women's physio, you can expect expertise on the unique complexities of the female anatomy (including female hormones) to help you treat various issues related to women's health, pregnancy, menopause, and more. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"When should you see a physio when pregnant?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eYou can see a physio at any point once you become pregnant. Especially if you want to exercise safely and learn what you can do to prepare your body for childbirth, it's never too early to work with a women's health physiotherapist once you fall pregnant. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What does a pregnancy physiotherapist do?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eA pregnancy or women's health physiotherapist can help pregnant women both during and after pregnancy with antenatal, postnatal, and prolapse physiotherapy. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"At what month can a pregnant woman start exercising?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eFor many pregnant women, you can continue to exercise throughout your entire pregnancy, leading right up to giving birth. However, the types of exercises you should do may vary. \u003c/p\u003e\" } }\t\t] } \u003c/script\u003e","webapp_item_slug":"what-is-womens-health-physiotherapy","webapp_item_view":156567,"webapp_item_title":"What is Women's Health Physiotherapy? Everything You Need To Know","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-07-16T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6590","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/jun/img-Is-Physiotherapy-Covered-by-Health-Insurance-min.jpg"],"short_desc":"Find out whether or not Physiotherapy is covered by health insurance and everything you should know about Physiotherapy and private healthcare in Australia.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6337"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003ePrivate health insurance could help you cover medical costs that aren't covered by Medicare. These costs might include things like dentists appointments, glasses or \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ephysiotherapy.\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eDifferent health insurance companies offer many different private health insurance policies and each has its own list of what's covered and not covered\u003c/strong\u003e. \u003c/p\u003e\u003cp\u003eHere, we will talk about whether or not physiotherapy is covered by health insurance and everything you should know about physiotherapy and private health.\u003c/p\u003e\u003ch3\u003eIs Physiotherapy covered by health insurance?\u003c/h3\u003e\u003cp\u003eWhen it comes to physiotherapy insurance, Australia has various options depending on your circumstances. In short, most basic health insurance won't always cover physiotherapy. Instead, you'll get benefits like private hospital cover and ambulance insurance. \u003c/p\u003e\u003cp\u003eHowever, if you choose an insurance policy that has extras cover, it will most likely include \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ephysiotherapy appointments\u003c/a\u003e. Each policy has waiting periods and limits but you'll often be able to see a physiotherapist for consultations, follow-ups, treatment plans and rehabilitation if you're covered by private health extras. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSome extras policies even cover physiotherapy services like:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eAntenatal therapies during pregnancy\u003c/li\u003e \u003cli\u003eCompression gear\u003c/li\u003e \u003cli\u003eDry needling\u003c/li\u003e \u003cli\u003eElectrotherapy\u003c/li\u003e \u003cli\u003eGroup exercise classes\u003c/li\u003e \u003cli\u003eHydrotherapy\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eStill, one stipulation that is usually required if you want coverage to see a physiotherapist is that the service provider needs to be accredited or otherwise recognised by your extras provider. So, it's important to make sure your physiotherapy clinic meets the standards of your particular policy.\u003c/p\u003e\u003ch3\u003eWhy should you take out health cover for Physiotherapy?\u003c/h3\u003e\u003cp\u003ePhysiotherapy addresses many health concerns from physical therapy to health conditions to rehabilitation. However, most physiotherapy operates over time with a personalised health plan. \u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Is Physiotherapy Covered by Health Insurance?\" src=\"/assets/modules/homepage/images/2021/jun/img-Is-Physiotherapy-Covered-by-Health-Insurance-1-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eTaking out health cover for physiotherapy is, therefore, a good idea because you won't be seeing a physiotherapist only once. You'll usually need multiple visits to your physiotherapist to complete a treatment plan. \u003c/p\u003e\u003cp\u003ePrivate health cover with extras will help you pay for regular physiotherapy treatments so that you can improve your quality of life over time. This includes covering the cost of initial consultations, follow-up appointments and long-term treatment plans up to the limits of your policy. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003cem\u003eSince physiotherapy is based on evidence-based science, most health insurance extras policies cover physiotherapy and many Australians find their \u003c/em\u003e\u003c/strong\u003e\u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003e\u003cstrong\u003e\u003cem\u003ephysio treatments\u003c/em\u003e\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003cem\u003e to be incredibly beneficial. \u003c/em\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eEspecially if you do not suffer from any pre-existing conditions before you take out private health coverage, your rates will likely be lower. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eOverall, taking out private health extras to cover your physiotherapy costs is generally advisable. \u003c/strong\u003e\u003c/p\u003e\u003ch2\u003eBenefits of Health Cover Extras for Physiotherapy \u003c/h2\u003e\u003cp\u003eThere are countless reasons to see a physio regardless of your activity levels or stage of life. For this reason, many Australians benefit from health cover extras to take care of their physiotherapy costs. \u003c/p\u003e\u003cp\u003eA few reasons why you might benefit from health cover extras for physiotherapy include:\u003c/p\u003e\u003cul\u003e \u003cli\u003eImprovement of movement disorders\u003c/li\u003e \u003cli\u003eBetter quality of life when dealing with a chronic illness\u003c/li\u003e \u003cli\u003eRecovery and rehabilitation from an injury\u003c/li\u003e \u003cli\u003eYou play sport and are at higher risk of physical injury\u003c/li\u003e\u003c/ul\u003e\u003cp\u003ePhysiotherapy can help with everyday aches and pains as well as common mobility disorders. It's beneficial to take out private health extras to cover your physiotherapy appointments to restore mobile function, reduce pain and increase range of motion. In short, you move, feel and live better when you see a physiotherapist regularly.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAdditionally, if you struggle with any of the following health issues, you may benefit from extras cover for physiotherapy.\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eYou're recovering from an accident or injury\u003c/li\u003e \u003cli\u003eYou have a movement disorder\u003c/li\u003e \u003cli\u003eYou have a chronic illness\u003c/li\u003e \u003cli\u003eYou have a neurological disorder such as multiple sclerosis\u003c/li\u003e \u003cli\u003eYou play a sport, have a physical job or are otherwise at a high risk of injury\u003c/li\u003e \u003cli\u003eYou have suffered from complications in pregnancy\u003c/li\u003e \u003cli\u003eYou have poor posture\u003c/li\u003e \u003cli\u003eYou suffer from daily neck or back pain\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eTo be clear, you don't need to be a professional AFL player to benefit from regularly seeing a physio. Physiotherapists have developed unique skills and clinical expertise to evaluate and treat your chronic pain through things like exercise programs to improve your overall function and quality of life, no matter who you are or what you do. \u003c/p\u003e\u003ch2\u003eWaiting Periods for Physio Covered by Insurance \u003c/h2\u003e\u003cp\u003eMost private health extras (and health insurance policies in general) require waiting periods before you can use your benefits. The reason behind this is so that you invest in insurance before you desperately need it. \u003c/p\u003e\u003cp\u003eEach individual policy sets its own waiting periods before you can see a physiotherapist and claim benefits. However, in general, the wait is about two months before you can make a claim for your physio invoice. \u003c/p\u003e\u003cp\u003eOnce you serve the waiting period and either maintain the same level of cover or increase your cover, you may be able to switch policies without waiting again. \u003c/p\u003e\u003cp\u003eBut, be on the lookout for special promotions from health funds because you'll often see offers for extras cover with no waiting periods to attract new customers. \u003c/p\u003e\u003ch2\u003eWhat are Medicare extras? \u003c/h2\u003e\u003cp\u003eTechnically, private health insurance extras cover doesn't have much to do with Medicare. In short, Medicare doesn't offer coverage on any extras and requires you to take out private health insurance with extras coverage for anything Medicare doesn't pay for.\u003c/p\u003e\u003cp\u003eExtras cover takes care of the healthcare you receive outside of a hospital and are often purchased in a bundle with\u0026nbsp; private hospital cover. \u003c/p\u003e\u003cp\u003eKeep in mind that extras cover can be purchased on its own and isn't required to be purchased from the same insurer as your hospital cover. If you shop around, you might be able to find a cheaper extras policy than what your hospital policy company can provide.\u003c/p\u003e\u003cp\u003eHealth insurance extras are similar to discount vouchers. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eYou pay the insurance company to reduce your out-of-pocket expenses for services such as: \u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eDental care\u003c/li\u003e \u003cli\u003eContact lenses and glasses\u003c/li\u003e \u003cli\u003ePsychology\u003c/li\u003e \u003cli\u003ePhysiotherapy\u003c/li\u003e \u003cli\u003eChiropractic\u003c/li\u003e \u003cli\u003eHome nursing\u003c/li\u003e \u003cli\u003ePodiatry\u003c/li\u003e \u003cli\u003eProstheses\u003c/li\u003e\u003c/ul\u003e\u003cp\u003ePlus, it's peace of mind allowing you to make an appointment for these kinds of specialists whenever you might need them.\u003c/p\u003e\u003cp\u003eDepending on which extras policy you choose, you'll likely get a \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ephysiotherapy\u003c/a\u003e inclusion with one of the following coverage types:\u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003cstrong\u003ePercentage Benefits\u003c/strong\u003e: The rebate you'll receive will be a percentage such as 50% of the fee you were charged for eligible physiotherapy claims\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eSet Benefits\u003c/strong\u003e: The rebate you'll receive will be a fixed dollar amount such as $45 per eligible physiotherapy claim\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIn general, you shouldn't expect your extras coverage to cover your entire physiotherapy bill but it certainly helps. \u003c/p\u003e\u003ch3\u003eDo you have to pay for Physio if doctor has referred? \u003c/h3\u003e\u003cp\u003eYes, even with a GP referral, you'll likely still need to pay for your physiotherapy appointment. \u003c/p\u003e\u003cp\u003eWith a referral, you may not have to pay as much as you would without one, but generally, you'll need to pay some out-of-pocket expenses for your physio treatment, unless you received your treatment as a hospital inpatient, in which case these may be covered by Medicare. \u003c/p\u003e\u003cp\u003eWith private health insurance extras cover, you can swipe your insurance card at your physio clinic to pay only the remaining balance or you will pay for the appointment out-of-pocket (sometimes referred to as a \u0026lsquo;gap') expenses and submit a claim to your health insurer to get reimbursed for either a percentage of the cost or a fixed rate.\u003c/p\u003e\u003cp\u003eIt's also important to remember that many health insurers place a time limit for extras claims which means you shouldn't wait too long to submit your claim. It's best to do so as soon as possible after your appointment.\u003c/p\u003e\u003cp\u003eTip: Always keep your receipts to ensure you are getting the benefits of your private health cover. \u003c/p\u003e\u003ch3\u003eCan you claim Physio on Medicare? \u003c/h3\u003e\u003cp\u003eYes. There are two ways you can claim Medicare benefits from physio treatment.\u003c/p\u003e\u003cul\u003e \u003cli\u003ePublic Hospital Admittance: Medicare covers physio treatment provided as a hospital inpatient\u003c/li\u003e \u003cli\u003eChronic Disease Management (CDM) Program: Certain physio treatments may be covered if they are part of a CDM recommended by a minimum of two health professionals and a GP which include eligible chronic diseases like arthritis, diabetes, cancer, stroke, musculoskeletal conditions and more\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eMedicare does not cover out-of-hospital physiotherapy and requires private health extras cover. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eTo learn more about how Medicare relates to physiotherapy, check out our full article on physiotherapy and Medicare \u003c/strong\u003e\u003ca href=\"https://www.physioinq.com.au/blog/is-physiotherapy-covered-by-medicare\" target=\"_blank\"\u003e\u003cstrong\u003ehere\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e.\u003c/strong\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003ch3\u003eWhat is a EPC plan? \u003c/h3\u003e\u003cp\u003eEPC stands for Enhanced Primary Care plan but is now referred to as the Chronic Disease Management (CDM) plan. \u003c/p\u003e\u003cp\u003eWith the coordination of your GP and two other healthcare professionals, people \u0026nbsp;with chronic medical conditions that are likely to be present for six months or more are eligible for an EPC/CDM plan. \u003c/p\u003e\u003cp\u003eThese conditions include asthma, cancer, heart disease, diabetes, musculoskeletal conditions and stroke and in the case of physiotherapy, allow you to have up to five \u0026ldquo;free\u0026rdquo; visits per year. \u003c/p\u003e\u003ch3\u003eHow do I get an EPC Plan? \u003c/h3\u003e\u003cp\u003eAlthough there is not a clear list of eligible health conditions that qualify for the CDM plan, you can be recommended by a multidisciplinary team including your GP and at least two other healthcare providers who will consider your medical condition and care needs.\u003c/p\u003e\u003cp\u003eTalk to your GP about your medical condition and ask about starting an EPC/CDM plan right if you think you may be eligible. \u003c/p\u003e\u003ch3\u003eHow long do EPC referrals last? \u003c/h3\u003e\u003cp\u003eEPC/CDM referrals will renew each calendar year. So, you'll be able to book up to five physiotherapy appointments each year to help you manage your chronic condition. \u003c/p\u003e\u003cp\u003e--\u003c/p\u003e\u003cp\u003ePhysio Inq is an allied health physiotherapy clinic and your appointments with us will be covered by the EPC/CDM plan as well as by your private health extras cover. \u003c/p\u003e\u003cp\u003eIf you need to make a referral, please fill out a \u003ca href=\"https://www.physioinq.com.au/allied-health-referral-form\" target=\"_blank\"\u003ePhysio Inq Allied Health Referral Form\u003c/a\u003e.\u003c/p\u003e\u003cp\u003eFind your local Physio Inq and visit one of our convenient clinics for treatment or take advantage of our mobile, in-home physio servic\u0026nbsp;es by \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ebooking an appointment today\u003c/a\u003e.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eOther useful resources \u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/is-physiotherapy-covered-by-medicare\" target=\"_blank\"\u003eIs Physiotherapy covered by Medicare? Your complete guide\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/is-physiotherapy-covered-by-health-insurance\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; }\u003c/style\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"Is Physiotherapy covered by health insurance?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eWhen it comes to physiotherapy insurance, Australia has various options depending on your circumstances. In short, most basic health insurance won't always cover physiotherapy. Instead, you'll get benefits like private hospital cover and ambulance insurance. \u003c/p\u003e\u003cp\u003eIf you choose an insurance policy that has extras cover, it will most likely include physiotherapy appointments. Each policy has waiting periods and limits but you'll often be able to see a physiotherapist for consultations, follow-ups, treatment plans and rehabilitation if you're covered by private health extras. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Why should you take out health cover for Physiotherapy?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003ePhysiotherapy addresses many health concerns from physical therapy to health conditions to rehabilitation. However, most physiotherapy operates over time with a personalised health plan. \u003c/p\u003e\u003cp\u003eTaking out health cover for physiotherapy is, therefore, a good idea because you won't be seeing a physiotherapist only once. You'll usually need multiple visits to your physiotherapist to complete a treatment plan. \u003c/p\u003e\u003cp\u003ePrivate health cover with extras will help you pay for regular physiotherapy treatments so that you can improve your quality of life over time. This includes covering the cost of initial consultations, follow-up appointments and long-term treatment plans up to the limits of your policy. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Benefits of Health Cover Extras for Physiotherapy\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eA few reasons why you might benefit from health cover extras for physiotherapy include:\u003c/p\u003e\u003cul\u003e \u003cli\u003eImprovement of movement disorders\u003c/li\u003e \u003cli\u003eBetter quality of life when dealing with a chronic illness\u003c/li\u003e \u003cli\u003eRecovery and rehabilitation from an injury\u003c/li\u003e \u003cli\u003eYou play sport and are at higher risk of physical injury\u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Waiting Periods for Physio Covered by Insurance\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eMost private health extras (and health insurance policies in general) require waiting periods before you can use your benefits. The reason behind this is so that you invest in insurance before you desperately need it. \u003c/p\u003e\u003cp\u003eEach individual policy sets its own waiting periods before you can see a physiotherapist and claim benefits. However, in general, the wait is about two months before you can make a claim for your physio invoice. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What are Medicare extras?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eTechnically, private health insurance extras cover doesn't have much to do with Medicare. In short, Medicare doesn't offer coverage on any extras and requires you to take out private health insurance with extras coverage for anything Medicare doesn't pay for.\u003c/p\u003e\u003cp\u003eExtras cover takes care of the healthcare you receive outside of a hospital and are often purchased in a bundle with private hospital cover. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Do you have to pay for Physio if doctor has referred?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eYes, even with a GP referral, you'll likely still need to pay for your physiotherapy appointment. \u003c/p\u003e\u003cp\u003eWith a referral, you may not have to pay as much as you would without one, but generally, you'll need to pay some out-of-pocket expenses for your physio treatment, unless you received your treatment as a hospital inpatient, in which case these may be covered by Medicare. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Can you claim Physio on Medicare?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eYes. There are two ways you can claim Medicare benefits from physio treatment.\u003c/p\u003e\u003cul\u003e \u003cli\u003ePublic Hospital Admittance: Medicare covers physio treatment provided as a hospital inpatient\u003c/li\u003e \u003cli\u003eChronic Disease Management (CDM) Program: Certain physio treatments may be covered if they are part of a CDM recommended by a minimum of two health professionals and a GP which include eligible chronic diseases like arthritis, diabetes, cancer, stroke, musculoskeletal conditions and more\u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What is a EPC plan?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eEPC stands for Enhanced Primary Care plan but is now referred to as the Chronic Disease Management (CDM) plan. \u003c/p\u003e\u003cp\u003eWith the coordination of your GP and two other healthcare professionals, people with chronic medical conditions that are likely to be present for six months or more are eligible for an EPC/CDM plan. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How do I get an EPC Plan?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eAlthough there is not a clear list of eligible health conditions that qualify for the CDM plan, you can be recommended by a multidisciplinary team including your GP and at least two other healthcare providers who will consider your medical condition and care needs.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How long do EPC referrals last?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eEPC/CDM referrals will renew each calendar year. So, you'll be able to book up to five physiotherapy appointments each year to help you manage your chronic condition. \u003c/p\u003e\" } }\t\t] } \u003c/script\u003e","webapp_item_slug":"is-physiotherapy-covered-by-health-insurance","webapp_item_view":156567,"webapp_item_title":"Is Physiotherapy Covered by Health Insurance? What You Should Know.","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-07-04T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6777","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/jan/img-Speech-Problems-in-Adults-min.jpg"],"short_desc":"It's true that many speech problems are related to adolescence. However, adults can suffer from speech impairments as well, requiring assistance from a professional speech therapist.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6346","6174"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eIf you or a loved one struggling with a stutter or recovering from a stroke and noticing issues with your speech, it could be time to seek the help of an \u003ca href=\"https://www.physioinq.com.au/speech-therapy-near-me\" target=\"_blank\"\u003eadult speech therapist\u003c/a\u003e. \u003c/p\u003e\u003cp\u003eHere, we're going over common speech problems faced by adults, what causes them, and how you can get started with a speech pathologist near you.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat Are The Common Speech Problems in Adults?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIt's true that many speech problems are related to adolescence. However, adults can suffer from speech impairments as well, requiring assistance from a \u003ca href=\"https://www.physioinq.com.au/speech-therapy-near-me\" target=\"_blank\"\u003eprofessional speech therapist\u003c/a\u003e. \u003c/p\u003e\u003cp\u003eBelow, we're going over some of the more common speech issues you loved one might come across.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eArticulation Disorders\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eArticulation disorders represent the inability to form certain words or sounds. A person with an articulation disorder might drop, swap, distort, or add words or sounds. A lisp is an example of an articulation disorder. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eFluency Disorders\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eFluency disorders affect the speed, flow, and rhythm of speech. Examples of fluency disorders include stutters or cluttering. \u003c/p\u003e\u003cp\u003ePeople with a stutter may either have trouble making sounds, their speech is blocked or otherwise interrupted, or they'll repeat part or all of a word. \u003c/p\u003e\u003cp\u003eCluttering is a disorder where a person speaks incredibly fast while merging their words together. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eResonance Disorders\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eResonance disorders occur when a blockage obstructs airflow in the nasal or oral cavities. They can also occur if the velopharyngeal gland won't properly close. Both of these disorders can alter the vibrations responsible for voice quality. \u003c/p\u003e\u003cp\u003eResonance disorders are a speech issue most often associated with cleft palate, neurological disorders, and swollen tonsils. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eReceptive Disorders\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eReceptive disorders occur when a person has trouble receiving and processing the speech of others. Symptoms of receptive disorders include coming across as uninterested and rude, having trouble following directions, or a limited vocabulary. \u003c/p\u003e\u003cp\u003eReceptive disorders are often associated with autism, hearing loss, other language disorders, or head injury. \u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What Can Cause Speech Problems in Adults?\" src=\"/assets/modules/homepage/images/2021/jan/img-Speech-Problems-in-Adults-2-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eExpressive Disorders\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eExpressive disorders are when language becomes difficult to convey or express. With an expressive disorder, people have trouble forming correct sentences like, for example, using the correct grammar. \u003c/p\u003e\u003cp\u003eExpressive disorders are often associated with Down syndrome and hearing loss but can also be caused by a traumatic head injury or another medical condition. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCognitive-Communication Disorders\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eCognitive-communication disorders are caused by an injury to the part of the brain that controls your ability to think. Cognitive-communication disorders cause issues with memory, problem-solving, and difficulty speaking or hearing. \u003c/p\u003e\u003cp\u003eCognitive-communication disorders might be caused by a biological defect such as abnormal brain development, some neurological conditions, brain injury, or stroke. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAphasia \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAphasia is an acquired speech disorder most often caused by a stroke. It's a communication issue that affects someone's ability to speak, understand the speech of others, and, sometimes, affects whether they can read and write. \u003c/p\u003e\u003cp\u003eAgain, stroke is the most common cause but can be brought about by other brain disorders as well. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eDysarthria \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eDysarthria is characterised by slow or slurred speech. It is caused by a weakness or loss of control of the muscles required for proper speech. Nervous system disorders that cause facial paralysis or throat and tongue weakness are usually the cause. \u003c/p\u003e\u003cp\u003eDysarthria is most commonly associated with stroke, multiple sclerosis (MS), and amyotrophic lateral sclerosis (ALS). \u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What Can Cause Speech Problems in Adults?\" src=\"/assets/modules/homepage/images/2021/jan/img-Speech-Problems-in-Adults-3-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat can cause speech problems in adults? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eBefore we go into how \u003ca href=\"https://www.physioinq.com.au/speech-therapy-near-me\" target=\"_blank\"\u003espeech therapy\u003c/a\u003e works in the case of adults, let's first go into what causes slurred speech in adults and other speech problems beyond childhood. \u003c/p\u003e\u003cp\u003eIn some cases, the issues are purely mechanical such as the case with certain resonance disorders and cognitive-communication disorders. This means physical issues with the nasal cavity or perhaps some sort of facial paralysis could be causing a speech impediment.\u003c/p\u003e\u003cp\u003eIn others, mental health plays a role. For example, some adults experience a stutter only when they're nervous or anxious in social situations making it difficult to express themselves. \u003c/p\u003e\u003cp\u003eFurthermore, brain injury is another common cause of certain speech issues requiring an adult speech pathologist. Plus, many adults who've experienced a stroke often require speech therapy since strokes cause many of the aforementioned speech disorders.\u003c/p\u003e\u003cp\u003eSo, while many speech issues are picked up in childhood, there are still many reasons why an adult might need speech therapy.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow Speech Therapy Works?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eWhen you go to see a speech therapist as an adult, your first appointment will begin with an assessment to determine your needs. Then, you'll work together to come up with a plan for your treatment.\u003c/p\u003e\u003cp\u003eDepending on your goals, your \u003ca href=\"https://www.physioinq.com.au/speech-therapy-for-adults\" target=\"_blank\"\u003eadult speech therapist\u003c/a\u003e will work with you through a variety of vocal exercises. These speech therapy exercises might include: \u003c/p\u003e\u003cul\u003e \u003cli\u003eProblem-solving, memory, and organisational activities with the aim of improving cognitive-communication \u003c/li\u003e \u003cli\u003eConversational strategies to improve social interactions \u003c/li\u003e \u003cli\u003eBreathing exercises for resonance disorders \u003c/li\u003e \u003cli\u003eExercises that strengthen the oral muscles \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eYour speech pathologist may also recommend speech therapy apps, language development games, workbooks, and exercises to practise at home.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow Can a Speech Therapist Help?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIf you have a serious and unmanageable speech impediment, there's a lot a speech therapist can help you with as an adult. \u003c/p\u003e\u003cp\u003eA \u003ca href=\"https://www.physioinq.com.au/speech-therapy-for-adults\" target=\"_blank\"\u003eadult speech therapist\u003c/a\u003e can help adults with all of the common speech disorders we mentioned earlier. However, even without some of the more serious speech issues some adults may face, a speech pathologist can also assist with less severe speech-related concerns. \u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/speech-therapy-near-me\" target=\"_blank\"\u003eSpeech therapy for adults\u003c/a\u003e can also help with: \u003c/p\u003e\u003cul\u003e \u003cli\u003eProjecting voice more efficiently \u003c/li\u003e \u003cli\u003eLanguage and non-verbal communication strategies to improve\u0026nbsp; small-talk \u003c/li\u003e \u003cli\u003eReducing mumbling \u003c/li\u003e \u003cli\u003eCurbing unhelpful habitual speech patterns like low, grumbling or high-pitched \u0026ldquo;Valley girl\u0026rdquo; tones \u003c/li\u003e \u003cli\u003eSocial anxiety \u003c/li\u003e \u003cli\u003eInterview preparation and professional communication skills \u003c/li\u003e \u003cli\u003eTransgender communication training \u003c/li\u003e \u003cli\u003ePublic speaking strategies \u003c/li\u003e \u003cli\u003eAccent modification \u003c/li\u003e \u003cli\u003eAdult stutter \u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eWhat neurological disorders cause speech problems? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eNeurological disorders that can cause speech problems include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eAmyotrophic lateral sclerosis (also known as ALD or Lou Gherig's disease) \u003c/li\u003e \u003cli\u003eCerebral palsy \u003c/li\u003e \u003cli\u003eBrain injury or brain tumor \u003c/li\u003e \u003cli\u003eGuillain-Barre syndrome \u003c/li\u003e \u003cli\u003eHuntington's disease \u003c/li\u003e \u003cli\u003eMultiple sclerosis \u003c/li\u003e \u003cli\u003eParkinson's disease \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eNeurological disorders are those affecting the central and peripheral nervous system including the brain, spinal cord, nerves and muscles.\u003c/p\u003e\u003cp\u003eHowever, speech problems can also be caused by non-neurological conditions such as a head injury, Lyme disease, Myasthenia dystrophy, Wilson's disease and stroke.\u003c/p\u003e\u003cp\u003eStill, even though these conditions are not considered neurological in onset, they still somehow affect the nervous system. Hence, most speech problems stem from neurological interference of some kind. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat can cause sudden speech problems?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eSudden speech problems can be caused by stress and exhaustion, excess alcohol consumption, stroke, migraines, neurological disorders or certain medications.\u003c/p\u003e\u003cp\u003eWhen you suddenly lose the ability to communicate through speech, it can certainly be a troubling experience. However, one of the above reasons could be the culprit. \u003c/p\u003e\u003cp\u003eStress and exhaustion can make it difficult to put your thoughts into words. Additionally, when you're stressed about what to say or anxious about speaking to others or large groups, getting tongue-tied is a common experience. \u003c/p\u003e\u003cp\u003eGetting enough sleep will help you think and communicate clearly and working with a \u003ca href=\"https://www.physioinq.com.au/speech-therapy-for-adults\" target=\"_blank\"\u003ededicated adult speech pathologis\u003c/a\u003et can help you work through your social anxiety to alleviate some of these speech problems you might be facing. \u003c/p\u003e\u003cp\u003eExcess alcohol consumption slows down the communication between your brain and your body. Alcohol is a depressant and drinking too much of it can lead to a slew of issues including slurred speech. It's important to seek help if you're worried about your levels of alcohol consumption.\u003c/p\u003e\u003cp\u003eA stroke occurs when oxygen is cut off to the brain. It causes impaired speech, numbness on one side and drooping of one side of the face. A stroke is incredibly serious requiring immediate care. Call 000 at the first signs of stroke to get immediate help and to avoid permanent speech problems called aphasia. \u003c/p\u003e\u003cp\u003eMigraines can also cause speech problems as well as causing issues to all of your senses. These speech problems go away after the migraine subsides but if you experience frequent migraines, see a doctor in case of a deeper neurological disorder. \u003c/p\u003e\u003cp\u003eNeurological disorders affect your brain, spinal cord and nerves which affects your brain's ability to connect with your body. Various neurological disorders can cause speech problems due to this disconnection. \u003c/p\u003e\u003cp\u003eCertain medications can cause speech problems due to allergies, sedative ingredients or side effects such as drying out your vocal cords. If you've recently started a new medication and are experience speech problems, speak to your doctor immediately.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow do I fix slurred speech? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eWorking with a \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003espeech pathologist\u003c/a\u003e is the best way to fix slurred speech. Especially if your speech problems are caused by a neurological disorder, anxiety or stroke, a speech pathologist can assist in re-building those neurological connections and improve any mechanical speech issues you may be facing. \u003c/p\u003e\u003cp\u003eAdditionally, discontinuing whatever may be causing your speech problems is another way to fix slurred speech. For example, getting enough rest, avoiding alcohol and discontinuing any medications that cause slurred speech should also help fix slurred speech. \u003c/p\u003e\u003cp\u003eBook an appointment with one of our incredible team of adult speech pathologists across Australia. At Physio Inq, our \u003ca href=\"https://www.physioinq.com.au/speech-therapy-for-adults\" target=\"_blank\"\u003eadult speech pathology\u003c/a\u003e therapists are here to help you with all your speaking needs from stutters to social anxiety. \u003c/p\u003e\u003cp\u003eTake advantage of our dedicated team of adult Speech Pathology mobile services that come to you, or complete your speech therapy sessions remotely with our telehealth offerings.\u003c/p\u003e\u003cp\u003eWhy worry about the stresses of parking and traffic when you simply don't have to anymore with our home visits? \u003c/p\u003e\u003cp\u003eDon't let your speech problems hold you or a loved one back Make an \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\" target=\"_blank\"\u003eonline appointment\u003c/a\u003e\u0026nbsp; or \u003ca href=\"https://www.physioinq.com.au/allied-health-referral-form\" target=\"_blank\"\u003ereferral\u003c/a\u003e today. Alternatively get in touch with our intake team on 1300 731 733.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAdditional resources\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/why-is-speech-and-langauge-important-in-your-childs-development\" target=\"_blank\"\u003eWhy is speech and language important in your child's development?\u003c/a\u003e \u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-does-speech-therapy-work-for-adults\" target=\"_blank\"\u003eHow does speech therapy work for adults?\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/what-can-cause-speech-problems-in-adults\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; }\u003c/style\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"What Are The Common Speech Problems in Adults?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003e\u003cstrong\u003eArticulation Disorders\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eArticulation disorders represent the inability to form certain words or sounds. A person with an articulation disorder might drop, swap, distort, or add words or sounds. A lisp is an example of an articulation disorder. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eFluency Disorders\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eFluency disorders affect the speed, flow, and rhythm of speech. Examples of fluency disorders include stutters or cluttering. \u003c/p\u003e\u003cp\u003ePeople with a stutter may either have trouble making sounds, their speech is blocked or otherwise interrupted, or they'll repeat part or all of a word. \u003c/p\u003e\u003cp\u003eCluttering is a disorder where a person speaks incredibly fast while merging their words together. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eResonance Disorders\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eResonance disorders occur when a blockage obstructs airflow in the nasal or oral cavities. They can also occur if the velopharyngeal gland won't properly close. Both of these disorders can alter the vibrations responsible for voice quality. \u003c/p\u003e\u003cp\u003eResonance disorders are a speech issue most often associated with cleft palate, neurological disorders, and swollen tonsils. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eReceptive Disorders\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eReceptive disorders occur when a person has trouble receiving and processing the speech of others. Symptoms of receptive disorders include coming across as uninterested and rude, having trouble following directions, or a limited vocabulary. \u003c/p\u003e\u003cp\u003eReceptive disorders are often associated with autism, hearing loss, other language disorders, or head injury. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eExpressive Disorders\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eExpressive disorders are when language becomes difficult to convey or express. With an expressive disorder, people have trouble forming correct sentences like, for example, using the correct grammar. \u003c/p\u003e\u003cp\u003eExpressive disorders are often associated with Down syndrome and hearing loss but can also be caused by a traumatic head injury or another medical condition. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCognitive-Communication Disorders\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eCognitive-communication disorders are caused by an injury to the part of the brain that controls your ability to think. Cognitive-communication disorders cause issues with memory, problem-solving, and difficulty speaking or hearing. \u003c/p\u003e\u003cp\u003eCognitive-communication disorders might be caused by a biological defect such as abnormal brain development, some neurological conditions, brain injury, or stroke. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAphasia \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAphasia is an acquired speech disorder most often caused by a stroke. It's a communication issue that affects someone's ability to speak, understand the speech of others, and, sometimes, affects whether they can read and write. \u003c/p\u003e\u003cp\u003eAgain, stroke is the most common cause but can be brought about by other brain disorders as well. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eDysarthria \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eDysarthria is characterised by slow or slurred speech. It is caused by a weakness or loss of control of the muscles required for proper speech. Nervous system disorders that cause facial paralysis or throat and tongue weakness are usually the cause. \u003c/p\u003e\u003cp\u003eDysarthria is most commonly associated with stroke, multiple sclerosis (MS), and amyotrophic lateral sclerosis (ALS). \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What can cause speech problems in adults? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe issues are purely mechanical such as the case with certain resonance disorders and cognitive-communication disorders. This means physical issues with the nasal cavity or perhaps some sort of facial paralysis could be causing a speech impediment.\u003c/p\u003e\u003cp\u003eIn others, mental health plays a role. For example, some adults experience a stutter only when they're nervous or anxious in social situations making it difficult to express themselves. \u003c/p\u003e\u003cp\u003eFurthermore, brain injury is another common cause of certain speech issues requiring an adult speech pathologist. Plus, many adults who've experienced a stroke often require speech therapy since strokes cause many of the aforementioned speech disorders.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How Speech Therapy Works?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cul\u003e \u003cli\u003eProblem-solving, memory, and organisational activities with the aim of improving cognitive-communication \u003c/li\u003e \u003cli\u003eConversational strategies to improve social interactions \u003c/li\u003e \u003cli\u003eBreathing exercises for resonance disorders \u003c/li\u003e \u003cli\u003eExercises that strengthen the oral muscles \u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How Can a Speech Therapist Help? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eIf you have a serious and unmanageable speech impediment, there's a lot a speech therapist can help you with as an adult. \u003c/p\u003e\u003cp\u003eA adult speech therapist can help adults with all of the common speech disorders we mentioned earlier. However, even without some of the more serious speech issues some adults may face, a speech pathologist can also assist with less severe speech-related concerns. \u003c/p\u003e\u003cp\u003eSpeech therapy for adults can also help with: \u003c/p\u003e\u003cul\u003e \u003cli\u003eProjecting voice more efficiently \u003c/li\u003e \u003cli\u003eLanguage and non-verbal communication strategies to improve small-talk \u003c/li\u003e \u003cli\u003eReducing mumbling \u003c/li\u003e \u003cli\u003eCurbing unhelpful habitual speech patterns like low, grumbling or high-pitched \u0026ldquo;Valley girl\u0026rdquo; tones \u003c/li\u003e \u003cli\u003eSocial anxiety \u003c/li\u003e \u003cli\u003eInterview preparation and professional communication skills \u003c/li\u003e \u003cli\u003eTransgender communication training \u003c/li\u003e \u003cli\u003ePublic speaking strategies \u003c/li\u003e \u003cli\u003eAccent modification \u003c/li\u003e \u003cli\u003eAdult stutter \u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What neurological disorders cause speech problems?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003e\u003cstrong\u003eNeurological disorders that can cause speech problems include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eAmyotrophic lateral sclerosis (also known as ALD or Lou Gherig's disease) \u003c/li\u003e \u003cli\u003eCerebral palsy \u003c/li\u003e \u003cli\u003eBrain injury or brain tumor \u003c/li\u003e \u003cli\u003eGuillain-Barre syndrome \u003c/li\u003e \u003cli\u003eHuntington's disease \u003c/li\u003e \u003cli\u003eMultiple sclerosis \u003c/li\u003e \u003cli\u003eParkinson's disease \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eNeurological disorders are those affecting the central and peripheral nervous system including the brain, spinal cord, nerves and muscles.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What can cause sudden speech problems? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eSudden speech problems can be caused by stress and exhaustion, excess alcohol consumption, stroke, migraines, neurological disorders or certain medications.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"\u003cp\u003eSudden speech problems can be caused by stress and exhaustion, excess alcohol consumption, stroke, migraines, neurological disorders or certain medications.\u003c/p\u003e\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eWorking with a speech pathologist is the best way to fix slurred speech. Especially if your speech problems are caused by a neurological disorder, anxiety or stroke, a speech pathologist can assist in re-building those neurological connections and improve any mechanical speech issues you may be facing. \u003c/p\u003e\u003cp\u003eAdditionally, discontinuing whatever may be causing your speech problems is another way to fix slurred speech. For example, getting enough rest, avoiding alcohol and discontinuing any medications that cause slurred speech should also help fix slurred speech. \u003c/p\u003e\" } }\t\t] } \u003c/script\u003e","webapp_item_slug":"what-can-cause-speech-problems-in-adults","webapp_item_view":156567,"webapp_item_title":"What Can Cause Speech Problems in Adults?","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-06-28T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6546","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/sep/img-Corked-Thigh-to-Heal-min.jpg"],"short_desc":"Here are the common recovery times for each grade of a corked thigh: Grade 1 Corked Thigh: Up to three weeks. Grade 2 Corked Thigh: Up to six weeks. Grade 3 Corked Thigh: Three to twelve weeks.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["5804","5934","5935"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eIf you've played a lot of contact sports like Rugby League, Rugby Union, Soccer or AFL, you might have experienced what's known as a \u003cstrong\u003e\u003cspan style=\"text-decoration: underline;\"\u003ecorked thigh injury\u003c/span\u003e\u003c/strong\u003e.\u003c/p\u003e\u003cp\u003eBeing struck in the thigh by someone else's knee during a soccer game or by a hard object moving at a high-speed like in a game of tennis, it can cause muscular bruising and bleeding -- not to mention, a whole lot of pain.\u0026nbsp; \u003c/p\u003e\u003cp\u003eSo, if you've been hit in the thigh and can't seem to walk or stand, don't worry -- you'll very likely recover. Here, we're going over what a corked thigh actually is, how it's treated, and how long it'll take for a full recovery.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is a corked thigh?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eA corked thigh is a common injury in contact sports caused by a direct hit to the thigh muscle. Also known as a dead leg or a charley horse, a corked thigh is technically a hematoma or contusion.\u003c/p\u003e\u003cp\u003eA hematoma occurs when your muscle gets bruised causing internal bleeding. It can be incredibly painful as your thigh starts to swell and inflame with symptoms such as:\u003c/p\u003e\u003cul\u003e \u003cli\u003eInability to walk, run, or climb stairs \u003c/li\u003e \u003cli\u003eSitting and lying down can become uncomfortable \u003c/li\u003e \u003cli\u003eInability to bend the knee or hinge at the hips \u003c/li\u003e \u003cli\u003eSwelling and tightness in the thigh muscle \u003c/li\u003e \u003cli\u003eBruising \u003c/li\u003e \u003cli\u003eMild to severe pain\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to Strap an Ankle\" src=\"/assets/modules/homepage/images/2021/jun/img-How-Long-Does-It-Take-for-a-Corked-Thigh-to-Heal-1-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eRisk Factors Associated with a Corked Thigh\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe most common cause of a corked thigh is a direct hit to the quadriceps (thigh) muscle. However, there are other risk factors that might cause a corked thigh including:\u003c/p\u003e\u003cul\u003e \u003cli\u003ePlaying contact sports such as Rugby Union, Rugby League, AFL, and Soccer \u003c/li\u003e \u003cli\u003eEngaging in other sports that require quick starts or changes in direction like running track \u003c/li\u003e \u003cli\u003ePoor warm-up and cool-down habits \u003c/li\u003e \u003cli\u003ePoor off-season, pre-season, and mid-season cross-training habits \u003c/li\u003e \u003cli\u003ePoor muscle conditioning \u003c/li\u003e \u003cli\u003eA playing position that puts one at risk for more direct contact or tackles \u003c/li\u003e \u003cli\u003eLevel of competitiveness \u003c/li\u003e \u003cli\u003eUse of protective equipment \u003c/li\u003e \u003cli\u003eYears of playing experience \u003c/li\u003e \u003cli\u003eInjury history \u003c/li\u003e \u003cli\u003eMedical history such as a bleeding condition \u003c/li\u003e \u003cli\u003eAge \u003c/li\u003e \u003cli\u003ePoor nutrition \u003c/li\u003e \u003cli\u003ePoor sleep habits \u003c/li\u003e \u003cli\u003eSmoking history \u003c/li\u003e \u003cli\u003eObesity \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThese risk factors are all important to take into consideration to help protect yourself from a corked thigh injury.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eTypes of Corked Thigh\u003c/strong\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThere are two types of corked thigh injuries: \u003cstrong\u003ean intermuscular contusion\u003c/strong\u003e and an \u003cstrong\u003eintramuscular contusion\u003c/strong\u003e.\u003c/p\u003e\u003cp\u003e\u003cem\u003eAn intermuscular contusion refers to\u003cspan style=\"text-decoration: underline;\"\u003e bruising between the muscles\u003c/span\u003e. An intramuscular contusion refers to \u003cspan style=\"text-decoration: underline;\"\u003ebruising within the muscle\u003c/span\u003e.\u003c/em\u003e\u003c/p\u003e\u003cp\u003eIntermuscular contusions will often present itself with bruising and mild pain but often has a faster recovery time.\u003c/p\u003e\u003cp\u003eIntramuscular contusions, on the other hand, cause much more severe pain, bruising may not be visible, and you'll lose a lot of power and strength in the thigh requiring several weeks for a full recovery.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eThere are also three grades of corked thighs.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eA grade one corked thigh can usually be resolved on its own. In some cases, for example with a rugby player, you might still be able to get back in the game after a grade one corked thigh after a bit of compression and a quick break. The pain of a grade one corked thigh is mild and you might not experience any bruising.\u003c/p\u003e\u003cp\u003eA grade two or three corked thighs have more bruising of the muscle and the bruising may actually continue into the bone causing more complications. You'll experience severe pain and find it extremely debilitating with the inability to bend the knee, walk, sit, or climb stairs.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to Strap an Ankle\" src=\"/assets/modules/homepage/images/2021/jun/img-How-Long-Does-It-Take-for-a-Corked-Thigh-to-Heal-2-min.jpg\" /\u003e\u003cbr /\u003e\u003cstrong\u003eImage reference\u003c/strong\u003e \u0026ndash; \u003ca href=\"https://www.foxsports.com.au/nrl/nrl-premiership/teams/sharks/scare-for-cronulla-sharks-as-key-forwards-go-down-with-knee-injuries/news-story/7825178391ac2fa9216f8b98a3e63430\" target=\"_blank\"\u003eFox Sports Australia\u003c/a\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow Long Does It Take to Recover from a Corked Thigh? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eGoing back to the different types of corked thighs you might have, knowing which one you're experiencing can give you a better idea of how long the recovery will take.\u003c/p\u003e\u003cp\u003eFirst, you'll want to figure out whether you have an intermuscular or intramuscular contusion. If you see bruising, you likely have an intermuscular contusion which means your recovery time is likely to be less.\u003c/p\u003e\u003cp\u003eHowever, if you're still experiencing swelling after two to three days, you probably have an intramuscular contusion, which will have a longer recovery time.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHere are the common recovery times for each grade of a corked thigh:\u003c/strong\u003e\u003c/h3\u003e\u003cul\u003e \u003cli\u003eGrade 1 Corked Thigh: Up to three weeks \u003c/li\u003e \u003cli\u003eGrade 2 Corked Thigh: Up to six weeks \u003c/li\u003e \u003cli\u003eGrade 3 Corked Thigh: Three to twelve weeks \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIf you're worried that your corked thigh might be worse than you initially expected, be sure to make an appointment with a\u003ca href=\"https://www.physioinq.com.au/physiotherapy-clinic\" target=\"_blank\"\u003e physiotherapist\u003c/a\u003e who can properly assess the injury and work with you on a personalised recovery plan.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow to treat a corked thigh?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe best treatment for a corked thigh happens in two phases: the protection phase and the restoration phase.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eProtection Phase\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIn the protection phase of your corked thigh treatment, you'll want to treat your corked thigh similarly to how you'd treat a typical muscle strain. That means your main goal will be to reduce pain and control the inflammation.\u003c/p\u003e\u003cul\u003e \u003cli\u003eKeep your thigh compressed and elevated. \u003c/li\u003e \u003cli\u003eUse ice to the area every one to two hours for about 15 to 20 minutes at a time. \u003c/li\u003e \u003cli\u003eYou might consider taking some anti-inflammatory or pain-relief medication. \u003c/li\u003e \u003cli\u003eAvoid alcohol as it can increase blood flow to the area and cause issues. \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eDo not stretch or massage your corked thigh as doing so can make things worse. It's super important that you protect the thigh at this stage to speed up your recovery time.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eRestoration Phase\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIn the restoration phase, you'll work with your physiotherapist to restore your range of motion in the joints surrounding your thigh -- the hip joint above and the knee joint below.\u003c/p\u003e\u003cp\u003eYou'll also take time to work on strengthening the muscles of your lower limb including working on the quad, hamstrings, glutes, and calves through exercises like running, jumping, speed and agility challenges, balance exercises, and drills for changing direction.\u003c/p\u003e\u003cp\u003eWorking with a \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003ePhysiotherapist\u003c/a\u003e can also help you get back into your sport safely by learning how to take a hit properly and steps you can take to avoid another corked thigh in the future. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow do you tell if you have a corked thigh?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYou can tell you have a corked thigh if you experience pain, stiffness and bruising of the thigh muscle after a forceful collision or impact to the area. You probably won't be able to stand, walk, bend your leg or use the thigh muscle in any normal capacity. \u003c/p\u003e\u003cp\u003eSome corked thigh injuries will show all of these symptoms but in some cases, you might only experience one or two of the symptoms. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat can you do for a corked leg?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe best thing to do for a corked leg is to rest, especially in the immediate aftermath of the injury.\u003c/p\u003e\u003cp\u003eSo, if you're playing a sport and a collision or fall causes a corked thigh, you'll want to stop play immediately and rest. Sometimes, you'll be able to recover from a corked leg quickly and return to play that day. But, in more intense cases, rest and \u003cspan style=\"text-decoration: underline;\"\u003ephysiotherapy \u003c/span\u003ewill be required to make a full recovery. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCan you strap a corked thigh?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYes, you can strap a corked thigh and use the compression for relief and injury prevention. Since the main types of corked thigh treatment are aiming to reduce pain and inflammation, strapping a corked thigh can help.\u003c/p\u003e\u003cp\u003eThe best way to strap a corked thigh is by \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003eseeing a physiotherapist\u003c/a\u003e and having them either strap your thigh every time or teach you how to strap or tape it yourself. By applying compression both during and after the corked thigh recovery process, you'll be off to a speedier recovery with less chance of reinjury if the compression is worn during activity. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow serious is a thigh contusion?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIn general, a thigh contusion is a serious injury, but some contusions are more serious than others. \u003c/p\u003e\u003cp\u003eAn intramuscular contusion is more serious than an intermuscular contusion and shows different symptoms requiring different recovery processes. Intermuscular thigh contusions aren't as serious and will generally heal quickly. \u003c/p\u003e\u003cp\u003eIntramuscular thigh contusions are serious injuries and are categorised into various grading. Grade 1 intramuscular thigh contusions will be less serious than Grade 3 intramuscular thigh contusions and will take less time to heal. \u003c/p\u003e\u003cp\u003eOverall, a thigh contusion is not life-threatening but can be incredibly painful and require \u003cspan style=\"text-decoration: underline;\"\u003ephysiotherapy\u003c/span\u003e and rehabilitation. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is the fastest way to heal a thigh contusion?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe fastest way to heal a thigh contusion is to go through the RICE Method (rest, ice, compression, elevation) and avoid stretching your thigh. \u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003eWork with a physiotherapist\u003c/a\u003e during your rehabilitation process for the best results when recovering from a thigh contusion. With their expertise, a physio will ensure you are safely rehabilitating your thigh and helping you prevent further contusions with proper strengthening and stretching exercises. \u003c/p\u003e\u003cp\u003eFurthermore, working with a physio to treat your thigh contusion decreases the likelihood of your contusion worsening into something called myositis ossificans which can further complicate your injury. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat does a thigh contusion feel like?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eA thigh contusion can feel like a cramp, Charlie horse or dead leg with, in many cases, extreme pain. You won't be able to walk or even stand on your leg with a thigh contusion.\u003c/p\u003e\u003cp\u003eDealing with a corked thigh injury? Reach out to one of our expert physiotherapists who can help you through the recovery process. We can even come to you using our amazing \u003ca href=\"https://www.physioinq.com.au/mobile-physio\"\u003emobile physio services\u003c/a\u003e OR \u003ca href=\"https://www.physioinq.com.au/physiotherapy-clinic\"\u003eclinic services\u003c/a\u003e. Our Physio Inq team will get you back in the game in no time!\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-long-does-it-take-a-corked-thigh-to-heal\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysio Inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"What is a corked thigh?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eA corked thigh is a common injury in contact sports caused by a direct hit to the thigh muscle. Also known as a \u003cstrong\u003edead leg\u003c/strong\u003e or a \u003cstrong\u003echarley horse\u003c/strong\u003e, a corked thigh is technically a hematoma or contusion. \u003c/p\u003e\u003cp\u003eA hematoma occurs when your muscle gets bruised causing internal bleeding. It can be incredibly painful as your thigh starts to swell and inflame with \u003cstrong\u003esymptoms such as:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eInability to walk, run, or climb stairs\u003c/li\u003e \u003cli\u003eSitting and lying down can become uncomfortable\u003c/li\u003e \u003cli\u003eInability to bend the knee or hinge at the hips\u003c/li\u003e \u003cli\u003eSwelling and tightness in the thigh muscle\u003c/li\u003e \u003cli\u003eBruising\u003c/li\u003e \u003cli\u003eMild to severe pain\u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Risk Factors Associated with a Corked Thigh\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe most common cause of a corked thigh is a direct hit to the quadriceps (thigh) muscle. However, there are other risk factors that might cause \u003cstrong\u003ea corked thigh including:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003ePlaying contact sports such as Rugby Union, Rugby League, AFL, and Soccer\u003c/li\u003e \u003cli\u003eEngaging in other sports that require quick starts or changes in direction like running track\u003c/li\u003e \u003cli\u003ePoor warm-up and cool-down habits\u003c/li\u003e \u003cli\u003ePoor off-season, pre-season, and mid-season cross-training habits\u003c/li\u003e \u003cli\u003ePoor muscle conditioning\u003c/li\u003e \u003cli\u003eA playing position that puts one at risk for more direct contact or tackles\u003c/li\u003e \u003cli\u003eLevel of competitiveness\u003c/li\u003e \u003cli\u003eUse of protective equipment\u003c/li\u003e \u003cli\u003eYears of playing experience\u003c/li\u003e \u003cli\u003eInjury history\u003c/li\u003e \u003cli\u003eMedical history such as a bleeding condition\u003c/li\u003e \u003cli\u003eAge\u003c/li\u003e \u003cli\u003ePoor nutrition\u003c/li\u003e \u003cli\u003ePoor sleep habits\u003c/li\u003e \u003cli\u003eSmoking history\u003c/li\u003e \u003cli\u003eObesity\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThese risk factors are all important to take into consideration to help protect yourself from a corked thigh injury.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Types of Corked Thigh\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThere are two types of corked thigh injuries: an \u003cstrong\u003eintermuscular contusion\u003c/strong\u003e and an \u003cstrong\u003eintramuscular contusion.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAn intermuscular contusion refers to bruising between the muscles. An intramuscular contusion refers to bruising within the muscle. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How Long Does It Take to Recover from a Corked Thigh?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eFirst, you'll want to figure out whether you have an intermuscular or intramuscular contusion. If you see bruising, you likely have an intermuscular contusion which means your recovery time is likely to be less. \u003c/p\u003e\u003cp\u003eHowever, if you're still experiencing swelling after two to three days, you probably have an intramuscular contusion, which will have a longer recovery time.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How to treat a corked thigh?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eGoing back to the different types of corked thighs you might have, knowing which one you're experiencing can give you a better idea of how long the recovery will take.\u003c/p\u003e\u003cp\u003eFirst, you'll want to figure out whether you have an intermuscular or intramuscular contusion. If you see bruising, you likely have an intermuscular contusion which means your recovery time is likely to be less.\u003c/p\u003e\u003cp\u003eHowever, if you're still experiencing swelling after two to three days, you probably have an intramuscular contusion, which will have a longer recovery time.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHere are the common recovery times for each grade of a corked thigh:\u003c/strong\u003e\u003c/h3\u003e\u003cul\u003e \u003cli\u003eGrade 1 Corked Thigh: Up to three weeks \u003c/li\u003e \u003cli\u003eGrade 2 Corked Thigh: Up to six weeks \u003c/li\u003e \u003cli\u003eGrade 3 Corked Thigh: Three to twelve weeks \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIf you're worried that your corked thigh might be worse than you initially expected, be sure to make an appointment with a physiotherapist who can properly assess the injury and work with you on a personalised recovery plan.\u003c/p\u003e \u003ch3\u003e\u003cstrong\u003eHow to treat a corked thigh?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe best treatment for a corked thigh happens in two phases: the protection phase and the restoration phase.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eProtection Phase\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIn the protection phase of your corked thigh treatment, you'll want to treat your corked thigh similarly to how you'd treat a typical muscle strain. That means your main goal will be to reduce pain and control the inflammation.\u003c/p\u003e\u003cul\u003e \u003cli\u003eKeep your thigh compressed and elevated. \u003c/li\u003e \u003cli\u003eUse ice to the area every one to two hours for about 15 to 20 minutes at a time. \u003c/li\u003e \u003cli\u003eYou might consider taking some anti-inflammatory or pain-relief medication. \u003c/li\u003e \u003cli\u003eAvoid alcohol as it can increase blood flow to the area and cause issues. \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eDo not stretch or massage your corked thigh as doing so can make things worse. It's super important that you protect the thigh at this stage to speed up your recovery time.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eRestoration Phase\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIn the restoration phase, you'll work with your physiotherapist to restore your range of motion in the joints surrounding your thigh -- the hip joint above and the knee joint below.\u003c/p\u003e\u003cp\u003eYou'll also take time to work on strengthening the muscles of your lower limb including working on the quad, hamstrings, glutes, and calves through exercises like running, jumping, speed and agility challenges, balance exercises, and drills for changing direction.\u003c/p\u003e\u003cp\u003eWorking with a Physiotherapist can also help you get back into your sport safely by learning how to take a hit properly and steps you can take to avoid another corked thigh in the future. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How do you tell if you have a corked thigh\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eYou can tell you have a corked thigh if you experience pain, stiffness and bruising of the thigh muscle after a forceful collision or impact to the area. You probably won't be able to stand, walk, bend your leg or use the thigh muscle in any normal capacity. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What can you do for a corked leg? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe best thing to do for a corked leg is to rest, especially in the immediate aftermath of the injury.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Can you strap a corked thigh?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eYes, you can strap a corked thigh and use the compression for relief and injury prevention. Since the main types of corked thigh treatment are aiming to reduce pain and inflammation, strapping a corked thigh can help.\u003c/p\u003e\u003cp\u003eThe best way to strap a corked thigh is by seeing a physiotherapist and having them either strap your thigh every time or teach you how to strap or tape it yourself. By applying compression both during and after the corked thigh recovery process, you'll be off to a speedier recovery with less chance of reinjury if the compression is worn during activity. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How serious is a thigh contusion? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eA thigh contusion is a serious injury, but some contusions are more serious than others. \u003c/p\u003e\u003cp\u003eAn intramuscular contusion is more serious than an intermuscular contusion and shows different symptoms requiring different recovery processes. Intermuscular thigh contusions aren't as serious and will generally heal quickly. \u003c/p\u003e\u003cp\u003eIntramuscular thigh contusions are serious injuries and are categorised into various grading. Grade 1 intramuscular thigh contusions will be less serious than Grade 3 intramuscular thigh contusions and will take less time to heal. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What is the fastest way to heal a thigh contusion? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe fastest way to heal a thigh contusion is to go through the RICE Method (rest, ice, compression, elevation) and avoid stretching your thigh. \u003c/p\u003e\u003cp\u003eWork with a physiotherapist during your rehabilitation process for the best results when recovering from a thigh contusion. With their expertise, a physio will ensure you are safely rehabilitating your thigh and helping you prevent further contusions with proper strengthening and stretching exercises. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What does a thigh contusion feel like?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eA thigh contusion can feel like a cramp, Charlie horse or dead leg with, in many cases, extreme pain. You won't be able to walk or even stand on your leg with a thigh contusion.\u003c/p\u003e\" } }\t\t] } \u003c/script\u003e","webapp_item_slug":"how-long-does-it-take-a-corked-thigh-to-heal","webapp_item_view":156567,"webapp_item_title":"How Long Does It Take for a Corked Thigh to Heal?","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-06-25T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6573","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/blog/2018/Ankle_Strapping.jpg"],"short_desc":"How does one actually strap an ankle to relieve pain and prevent future injuries? Here, we're going over why people tape their ankles, how to strap an ankle and when to see a physiotherapist for any ankle issues.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["5720","5724","5730"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eYou've probably seen athletes taping their ankles. Or you've had to wear ankle tape yourself after a sprain. But, how does one actually strap an ankle to relieve pain and prevent future injuries?\u003c/p\u003e\u003cp\u003eHere, we're going over why people tape their ankles, how to strap an ankle and when to see a \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ephysiotherapist\u003c/a\u003e for any ankle issues. So, let's get started. \u003c/p\u003e\u003ch3\u003eReasons You Might Need to Strap Your Ankle?\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eWhen you tape or strap your ankle correctly, these techniques can:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eHelp ankle injuries move through the healing process\u003c/li\u003e \u003cli\u003eAllow you to return to sport or other physical activities following an ankle injury\u003c/li\u003e \u003cli\u003eReduce the likelihood of aggravating your ankle injury\u003c/li\u003e \u003cli\u003ePrevent future ankle injuries during high-risk sports or activities\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to Strap an Ankle\" src=\"/assets/modules/homepage/images/2021/jun/img-How-to-Strap-an-Ankle-1-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eHowever, there are some instances where strapping your ankle should be avoided, including:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eWhen you have certain injuries such as a fracture\u003c/li\u003e \u003cli\u003eIf you have a skin allergy that will react to the sports tape\u003c/li\u003e \u003cli\u003eIf the strapping technique increases your pain or causes discolouration, pins and needles, numbness, swelling or excessive redness in your foot or ankle\u003c/li\u003e \u003cli\u003eIf you have sensory or circulatory issues\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIn short, ankle tape should alleviate your painful symptoms from an ankle sprain or strain, not make them worse. \u003c/p\u003e\u003cp\u003eAs your strength, range of motion and balance improve, you can wean off wearing the ankle tape. But, again, it's recommended to be worn during high-risk activities or if you are prone to ankle injuries as a precaution.\u003c/p\u003e\u003ch3\u003eWhat kind of tape should I use to strap my ankle?\u003c/h3\u003e\u003cp\u003eThere are various tapes and bandages you can use as ankle strapping tape. Generally, any kind of adhesive, rigid sports tape is appropriate. The two main options for ankle tape that you can use are known as athletic tape and Kinesio tape. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eAthletic Tape\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAthletic tape is specifically designed to restrict movement and protect your joints from injury. The tape doesn't stretch and therefore stabilises an injured ankle and prevents future injury by limiting most of the movement of your ankle. \u003c/p\u003e\u003cp\u003eIn general, the athletic tape should only be worn for a limited time, sometimes only less than a day, as this rigidity can affect your circulation, unless your doctor or \u003ca href=\"https://www.physioinq.com.au/physio-near-me\"\u003ephysiotherapist\u003c/a\u003e suggests otherwise.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eKinesio Tape\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eKinesio tape, on the other hand, is stretchy and moveable. This type of tape is best for when you require more range of motion in your ankle but need some extra support. Kinesio tape might be best for you if:\u003c/p\u003e\u003cul\u003e \u003cli\u003eYou're returning to sport or physical activity after an ankle injury\u003c/li\u003e \u003cli\u003eYou have unstable ankles in general\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eKinesio tape can be worn for longer periods than athletic tape, even up to five days. With its stretchy, flexible nature, the tape shouldn't restrict your circulation and is often waterproof. It can be worn in the shower and in your sleep, but for no longer than five days at a time.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eIn addition to ankle tape, some might also use special accessories to increase the tape's effectiveness while reducing the prevalence of blisters or discomfort including:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eHeel and lace pads that are applied on the top of the foot or over the heel\u003c/li\u003e \u003cli\u003eTaping base spray to reduce friction and better adhesion\u003c/li\u003e \u003cli\u003ePre wrap, which a soft, stretchy wrap applied underneath the ankle tape, making it easier to remove\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003eHow do you strap an ankle step by step? \u003c/h3\u003e\u003ch4\u003eApplying Rigid Athletic Tape\u003c/h4\u003e\u003cp\u003eStep 1 - Apply pre-wrap to your foot by starting under the ball of your foot and wrapping in an upward motion toward the ankle to the point where up to three inches above the ankle is covered. If you prefer not to use pre-wrap, make sure your skin is completely clean and dry. You may also want to shave any hair from your ankle one to two days before to make the removal process less painful.\u003c/p\u003e\u003cp\u003eStep 2 - Using athletic tape, apply two anchor strips at the upper-most part of the pre-wrap. Start at the front of the leg and wrap around until the strips overlap by one or two inches. Then, apply an extra strip halfway beyond the first strip's location.\u003c/p\u003e\u003cp\u003eStep 3 - Create a stirrup by applying another piece of tape against the top of one anchor strip, moving it over the ankle, over the heel and ending in the same spot on the opposite side. It should look like a stirrup.\u003c/p\u003e\u003cp\u003eStep 4 - Repeat and add another stirrup piece closer to the centre of the top of your foot, going around your ankle and sticking the tape to the anchor strip.\u003c/p\u003e\u003cp\u003eStep 5 - Attach another anchor strip over the stirrup tape, wrapping halfway from the start of the previous anchor tape. This step helps hold the stirrup piece firmly in place. Continue this wrapping pattern until you reach the top of your foot.\u003c/p\u003e\u003cp\u003eStep 6 - Wrap your heel using a figure-eight pattern by starting at the inner arch, pulling the tape on an angle across your foot toward your heel. Cross over your ankle in a figure-eight for two complete wraps.\u003c/p\u003e\u003cp\u003eStep 7 - Finish it off by taping from the front of your lower leg, around your arch or heel to the other side. Your skin should be completely covered with tape.\u003c/p\u003e\u003ch4\u003eApplying Kinesio Ankle Tape\u003c/h4\u003e\u003cp\u003eStep 1 - Start with a piece of Kinesio tape on the outside of the ankle about four to six inches above the ankle. Create a stirrup by taking the tape over the heel, pulling it to the opposite side and taking it over the inner ankle and stopping at the same place you started.\u003c/p\u003e\u003cp\u003eStep 2 - Place another piece of tape on the back of the foot in line with your Achilles tendon. Wrap the tape around the ankle, circling it around the foot, tight enough to be supportive, but not too tight that you can't bend your ankle.\u003c/p\u003e\u003cp\u003eStep 3 - Instead of circling the foot, you can also cross the tape into an \u0026ldquo;X\u0026rdquo; shape by centring the tape under the arch and bringing each end across the front of your lower leg making an \u0026ldquo;X\u0026rdquo;, securing each piece behind the leg. Different from athletic tape, Kinesio tape won't cover the entire area and you may have some skin exposed after this final step.\u003c/p\u003e\u003cp\u003eKeep in mind that the safest way to apply ankle tape is by working with a \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ephysiotherapist\u003c/a\u003e or other health professional. Various taping methods exist and it's important, especially if it's you're first time strapping your ankle with tape to learn from a physio based on your specific ankle needs.\u003c/p\u003e\u003ch3\u003eHow do you wrap an ankle for support?\u003c/h3\u003e\u003cp\u003eThere are a few different ways to wrap an ankle for support. Here are some key terms that can help you follow step-by-step directions for applying ankle strapping tape.\u003c/p\u003e\u003cul\u003e \u003cli\u003eAnchor: Provides a firm base\u003c/li\u003e \u003cli\u003eStirrup: Vertical \u0026ldquo;U\u0026rdquo; shape to support both sides of your ankle\u003c/li\u003e \u003cli\u003eSpur: Horizontal \u0026ldquo;U\u0026rdquo; shape to hold your ankle in place\u003c/li\u003e \u003cli\u003eBasket-Weave: Stirrup and spur are both used and overlap for additional support\u003c/li\u003e \u003cli\u003eLocking Straps: Short circles of tape to lock in the ankle tape\u003c/li\u003e \u003cli\u003eFoam Padding: Where foam is used to fill in any empty space for extra support\u003c/li\u003e \u003cli\u003eFigure-Six: Starts as a stirrup and then crosses to form a figure six to support and reinforce one side of your ankle\u003c/li\u003e \u003cli\u003eInterlocking Sixes: Figure-six taping techniques that overlap to provide extra support to one side of your ankle\u003c/li\u003e \u003cli\u003eHalf-Heel Lock: Making a \u0026lsquo;U\u0026rdquo; shape to lock in one side of your heel which can be done on either side\u003c/li\u003e \u003cli\u003eFull Heel Lock: Two half-heel locks at the same time\u003c/li\u003e \u003cli\u003eFigure-Eight: Wrapping the ankle around the heel in a figure-eight pattern\u003c/li\u003e \u003cli\u003eSpiral Taping: Spiraling the tape around the entire area of the ankle\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAgain, it's important to consult with a \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ephysiotherapist\u003c/a\u003e if you're unsure how to strap an ankle or if you're experiencing any pain or discomfort after taping your ankle.\u003c/p\u003e\u003ch3\u003eShould I wrap my ankle if it hurts? \u003c/h3\u003e\u003cp\u003eIt depends. It's more important to figure out why your ankle is hurting before deciding to wrap it. \u003c/p\u003e\u003cp\u003eIf you sprained your ankle or it's otherwise inflamed, wrapping your ankle should offer you support and pain relief. However, if your ankle is fractured or badly injured, wrapping your ankle might not be the best solution. \u003c/p\u003e\u003cp\u003eAlways speak to your doctor or \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ebook an appointment to see a physiotherapist\u003c/a\u003e if you're experiencing any chronic ankle pain. Once your physio teaches you how to strap an ankle, you can then use those techniques to prevent ankle injuries or deal with any future ankle pain. \u003c/p\u003e\u003ch3\u003eDoes taping your ankle help? \u003c/h3\u003e\u003cp\u003eYes, taping your ankle helps with ankle sprains and helps to prevent ankle injuries, especially if you play high-risk sports, have weak ankles or perform activities such as hiking on uneven surfaces where your ankles may need extra support. \u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to Strap an Ankle\" src=\"/assets/modules/homepage/images/2021/jun/img-How-to-Strap-an-Ankle-2-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eKeep in mind that wrapping an ankle too tightly can restrict circulation to your ankle injury, interfering with the healing process and potentially causing tissue damage.\u003c/p\u003e\u003cp\u003eBut, wrapping the ankle too loosely means that your ankle isn't getting the recovery support it needs from the ankle tape.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSo, to get the most benefits out of taping your ankle, remember to:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eLearn how to strap an ankle from your \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ephysiotherapist\u003c/a\u003e\u003c/li\u003e \u003cli\u003eGet the proper materials (athletic tape or Kinesio tape)\u003c/li\u003e \u003cli\u003eWash and dry the ankle area before taping or use pre-wrap\u003c/li\u003e \u003cli\u003eTake your time when wrapping your ankle\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003eShould you sleep with your ankle wrapped?\u003c/h3\u003e\u003cp\u003eIt depends. You should not sleep with your ankle wrapped in athletic tape but you can sleep with your ankle wrapped in Kinesio tape.\u003c/p\u003e\u003cp\u003eAthletic tape is rigid and won't allow for much movement. Athletic tape should only be worn for a few hours at a time. \u003c/p\u003e\u003cp\u003eKinesio tape is flexible and waterproof. You can wear Kinesio tape for up to five days at a time including while showering and sleeping.\u003c/p\u003e\u003cp\u003e--\u003c/p\u003e\u003cp\u003eAs always, be sure to see your doctor or talk to your \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ephysiotherapist\u003c/a\u003e to make sure wrapping your ankle is the best way to treat your condition. Also, please note that the tips and recommendations listed above should not substitute medical advice. \u003c/p\u003e\u003cp\u003eFurthermore, never disregard advice given by your doctor or physiotherapist because of anything mentioned here.\u003c/p\u003e\u003cp\u003eTo \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\" target=\"_blank\"\u003ebook an appointment\u003c/a\u003e with one of our friendly physiotherapists at Physio Inq, you can do so \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\" target=\"_blank\"\u003eonline\u003c/a\u003e. Come see us in one of our convenient Australian clinics or let our mobile physio services come to you.\u003c/p\u003e\u003cp\u003eIf you need to make a referral, fill out our \u003ca href=\"https://www.physioinq.com.au/allied-health-referral-form\" target=\"_blank\"\u003eAllied Health Form\u003c/a\u003e.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eOther Useful Resources\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/achilles-tendonitis-runners\" target=\"_blank\"\u003e\u003cstrong\u003eAchilles Tendonitis | A Runner and Athletes Guide\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/ankle-sprains-why-do-they-happen\" target=\"_blank\"\u003e\u003cstrong\u003eAnkle Sprains | Why Do They Happen Again \u0026 Again?\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/Lateral-Ankle-Sprain-Treatment-Rehab\" target=\"_blank\"\u003e\u003cstrong\u003eLateral Ankle Sprain | Treatment \u0026 Rehab Strategies\u003c/strong\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-to-strap-an-ankle\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysio Inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 53.3%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"Reasons You Might Need to Strap Your Ankle?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cul\u003e \u003cli\u003eHelp ankle injuries move through the healing process\u003c/li\u003e \u003cli\u003eAllow you to return to sport or other physical activities following an ankle injury\u003c/li\u003e \u003cli\u003eReduce the likelihood of aggravating your ankle injury\u003c/li\u003e \u003cli\u003ePrevent future ankle injuries during high-risk sports or activities\u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What kind of tape should I use to strap my ankle?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThere are various tapes and bandages you can use as ankle strapping tape. Generally, any kind of adhesive, rigid sports tape is appropriate. The two main options for ankle tape that you can use are known as athletic tape and Kinesio tape. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How do you strap an ankle step by step?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003ch4\u003eApplying Rigid Athletic Tape\u003c/h4\u003e\u003cp\u003eStep 1 - Apply pre-wrap to your foot by starting under the ball of your foot and wrapping in an upward motion toward the ankle to the point where up to three inches above the ankle is covered. If you prefer not to use pre-wrap, make sure your skin is completely clean and dry. You may also want to shave any hair from your ankle one to two days before to make the removal process less painful.\u003c/p\u003e\u003cp\u003eStep 2 - Using athletic tape, apply two anchor strips at the upper-most part of the pre-wrap. Start at the front of the leg and wrap around until the strips overlap by one or two inches. Then, apply an extra strip halfway beyond the first strip's location.\u003c/p\u003e\u003cp\u003eStep 3 - Create a stirrup by applying another piece of tape against the top of one anchor strip, moving it over the ankle, over the heel and ending in the same spot on the opposite side. It should look like a stirrup.\u003c/p\u003e\u003cp\u003eStep 4 - Repeat and add another stirrup piece closer to the centre of the top of your foot, going around your ankle and sticking the tape to the anchor strip.\u003c/p\u003e\u003cp\u003eStep 5 - Attach another anchor strip over the stirrup tape, wrapping halfway from the start of the previous anchor tape. This step helps hold the stirrup piece firmly in place. Continue this wrapping pattern until you reach the top of your foot.\u003c/p\u003e\u003cp\u003eStep 6 - Wrap your heel using a figure-eight pattern by starting at the inner arch, pulling the tape on an angle across your foot toward your heel. Cross over your ankle in a figure-eight for two complete wraps.\u003c/p\u003e\u003cp\u003eStep 7 - Finish it off by taping from the front of your lower leg, around your arch or heel to the other side. Your skin should be completely covered with tape.\u003c/p\u003e\u003ch4\u003eApplying Kinesio Ankle Tape\u003c/h4\u003e\u003cp\u003eStep 1 - Start with a piece of Kinesio tape on the outside of the ankle about four to six inches above the ankle. Create a stirrup by taking the tape over the heel, pulling it to the opposite side and taking it over the inner ankle and stopping at the same place you started.\u003c/p\u003e\u003cp\u003eStep 2 - Place another piece of tape on the back of the foot in line with your Achilles tendon. Wrap the tape around the ankle, circling it around the foot, tight enough to be supportive, but not too tight that you can't bend your ankle.\u003c/p\u003e\u003cp\u003eStep 3 - Instead of circling the foot, you can also cross the tape into an \u0026ldquo;X\u0026rdquo; shape by centring the tape under the arch and bringing each end across the front of your lower leg making an \u0026ldquo;X\u0026rdquo;, securing each piece behind the leg. Different from athletic tape, Kinesio tape won't cover the entire area and you may have some skin exposed after this final step.\u003c/p\u003e\u003cp\u003eKeep in mind that the safest way to apply ankle tape is by working with a physiotherapist or other health professional. Various taping methods exist and it's important, especially if it's you're first time strapping your ankle with tape to learn from a physio based on your specific ankle needs.\u003c/p\u003e\u003ch3\u003eHow do you wrap an ankle for support?\u003c/h3\u003e\u003cp\u003eThere are a few different ways to wrap an ankle for support. Here are some key terms that can help you follow step-by-step directions for applying ankle strapping tape.\u003c/p\u003e\u003cul\u003e \u003cli\u003eAnchor: Provides a firm base\u003c/li\u003e \u003cli\u003eStirrup: Vertical \u0026ldquo;U\u0026rdquo; shape to support both sides of your ankle\u003c/li\u003e \u003cli\u003eSpur: Horizontal \u0026ldquo;U\u0026rdquo; shape to hold your ankle in place\u003c/li\u003e \u003cli\u003eBasket-Weave: Stirrup and spur are both used and overlap for additional support\u003c/li\u003e \u003cli\u003eLocking Straps: Short circles of tape to lock in the ankle tape\u003c/li\u003e \u003cli\u003eFoam Padding: Where foam is used to fill in any empty space for extra support\u003c/li\u003e \u003cli\u003eFigure-Six: Starts as a stirrup and then crosses to form a figure six to support and reinforce one side of your ankle\u003c/li\u003e \u003cli\u003eInterlocking Sixes: Figure-six taping techniques that overlap to provide extra support to one side of your ankle\u003c/li\u003e \u003cli\u003eHalf-Heel Lock: Making a \u0026lsquo;U\u0026rdquo; shape to lock in one side of your heel which can be done on either side\u003c/li\u003e \u003cli\u003eFull Heel Lock: Two half-heel locks at the same time\u003c/li\u003e \u003cli\u003eFigure-Eight: Wrapping the ankle around the heel in a figure-eight pattern\u003c/li\u003e \u003cli\u003eSpiral Taping: Spiraling the tape around the entire area of the ankle\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAgain, it's important to consult with a physiotherapist if you're unsure how to strap an ankle or if you're experiencing any pain or discomfort after taping your ankle.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Should I wrap my ankle if it hurts?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eIt depends. It's more important to figure out why your ankle is hurting before deciding to wrap it. \u003c/p\u003e\u003cp\u003eIf you sprained your ankle or it's otherwise inflamed, wrapping your ankle should offer you support and pain relief. However, if your ankle is fractured or badly injured, wrapping your ankle might not be the best solution. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Should you sleep with your ankle wrapped?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eIt depends. You should not sleep with your ankle wrapped in athletic tape but you can sleep with your ankle wrapped in Kinesio tape.\u003c/p\u003e\u003cp\u003eAthletic tape is rigid and won't allow for much movement. Athletic tape should only be worn for a few hours at a time. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Does taping your ankle help?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eYes, taping your ankle helps with ankle sprains and helps to prevent ankle injuries, especially if you play high-risk sports, have weak ankles or perform activities such as hiking on uneven surfaces where your ankles may need extra support. \u003c/p\u003e\" } }\t\t] } \u003c/script\u003e","webapp_item_slug":"how-to-strap-an-ankle","webapp_item_view":156567,"webapp_item_title":"How to Strap an Ankle? Your Complete Guide","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-06-19T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6807","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/blog/2019/pars-defect-to-heal.jpg"],"short_desc":"Typically, the average recovery rate of Pars Fracture can be anything from between 6-12 weeks. Recovery is the most important aspect for the initial stages of a pars stress fracture. With the guidance and implementation of Physiotherapy.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["5736","5884","6055","6176"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eWe all know that feeling of an aching lower back. How can you know if that pain is a simple soreness or the result of a stress fracture, or maybe even a pars defect?\u003c/p\u003e\u003cp\u003ePars defect, otherwise known as spondylolysis is a fracture within the pars interarticularis of the vertebral arch in the spinal column. To put it simply, the defect is a stress fracture of the bones of the lower spine that results in lower back pain. Rather than being in the center of the back, this back pain is usually on one side of the back. When a pars defect does not heal it can lead to \u003ca href=\"https://orthoinfo.aaos.org/en/diseases--conditions/spondylolysis-and-spondylolisthesis/\" target=\"_blank\"\u003espondylolysis\u003c/a\u003e which is a permanent pars fracture on both sides of the spine.\u003c/p\u003e\u003cp\u003eWhen this occurs, the spine can slip backwards over time which would result in a more serious condition of what is commonly referred to as \u003ca href=\"https://www.hss.edu/condition-list_Spondylolysis-Spondylolisthesis.asp\" target=\"_blank\"\u003espondylolisthesis\u003c/a\u003e. This, then increases the possibility of a degenerative vertebra and further back conditions in adulthood. The good news that these back problems can be prevented with early diagnosis and treatment methods. \u003c/p\u003e\u003cp\u003eIt may not sound too serious but like other fractures, a stress fracture is a break in the bone. It's only referred to a \u0026ldquo;stress\u0026rdquo; fracture because it develops as a result of repetitive stress and overuse that is usually associated with sports and activity. This differs from a specific acute event or injury which may create pain suddenly and quickly from a specific event or injury.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSee below an illustration of the spinal column and the location of a Pars Fracture\u003c/strong\u003e\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What is Pars Interarticularis Defect?\" src=\"/assets/modules/homepage/images/2021/jun/spondylolysis-min.jpg\" /\u003e\u003cbr /\u003e\u003cstrong\u003eImage Reference\u003c/strong\u003e: \u003ca href=\"https://www.hss.edu/condition-list_Spondylolysis-Spondylolisthesis.asp\"\u003ehttps://www.hss.edu/condition-list_Spondylolysis-Spondylolisthesis.asp\u003c/a\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow do you know if you or your child suffer from a pars defect?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe pars defect is one of the most common causes of lower back pain in younger athletes. The lifetime prevalence of lower back pain with a pars defect in those aged 11-17 years has been reported to be as high as 30.4% among adolescents participating in sports. The condition is more common in males; 2-1\u003c/p\u003e\u003cp\u003eThe structure of a pars bone is small, and it grows longer during \u003ca href=\"https://www.aaos.org/CustomTemplates/AcadNewsArticle.aspx?id=8928\u0026ssopc=1\" target=\"_blank\"\u003eadolescent growth\u003c/a\u003e. Therefore, it is very thin and weak, and very much prone to injury during young adolescence. Kids and teens who play sports and do activities that can strain the lower back or that involve a lot of lower-back stretching \u0026mdash; like football, weightlifting, wrestling, cricket \u0026ndash; bowling action, gymnastics, volleyball, ballet, and golf \u0026mdash; are especially likely to have these problems.\u003c/p\u003e\u003cp\u003ePlacing extra strain on this area of the spine during childhood increases the chance that a pars defect will occur.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eSymptoms of a pars defect usually have one of the following;\u003c/strong\u003e\u003c/h3\u003e\u003cul\u003e \u003cli\u003epain in the lower centre back that might feel like a muscle strain \u003c/li\u003e \u003cli\u003epain in the thighs and buttocks \u003c/li\u003e \u003cli\u003estiff muscles and tenderness in the lower back region \u003c/li\u003e \u003cli\u003emuscle tightness, especially in the hamstring muscles \u003c/li\u003e \u003cli\u003ePain radiating down one or both legs \u003c/li\u003e \u003cli\u003eNumbness, tingling, and weakness in legs\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eDiagnosis of Pars Stress Fracture\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eSince a pars fracture is a break in the bone, only rest and time will promote healing. Most people with a pars defect do not require surgery with anti-inflammatory medications, \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003ePhysiotherapy\u003c/a\u003e and recovery the recommended means of dealing with a pars stress fracture.\u003c/p\u003e\u003cp\u003eTypically, the average recovery rate of Pars Fracture can be anything from between 6-12 weeks.\u003c/p\u003e\u003cp\u003eRecovery is the most important aspect for the initial stages of a pars stress fracture. With the guidance and implementation of \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003ePhysiotherapy\u003c/a\u003e, individuals with a stress fracture should expect a series of strengthening exercises for the abdominal and low back muscles to combat the pain and rehabilitation from their Physiotherapist. \u003c/p\u003e\u003cp\u003eIn some cases, a complete recovery from a pars stress fracture can take as long as 6 months.\u003c/p\u003e\u003cp\u003eWhen symptoms and pain are not relieved with nonsurgical treatments patients may require surgery. Surgical options for a pars defect include a pars repair versus a lumbar fusion.\u003c/p\u003e\u003cp\u003eInjections are another alternative but more commonly used for in the adult population. Injections might help control the pain enough to least keep you functional. In some cases, injections will have very little affect for some adults and if they do work, the injections do have the tendency to wear off. However, the positive implications of using injections is that they are a very low risk and less invasive technique to adopt.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow can you prevent the possibility of this fracture and pain in your spine?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThere are actually a few things that you can do to avoid getting a pars stress fracture including;\u003c/p\u003e\u003cul\u003e \u003cli\u003eTaking a break from sports every few days \u003c/li\u003e \u003cli\u003eMaintaining good physical condition during the off season \u003c/li\u003e \u003cli\u003eIncreasing high impact activities gradually \u003c/li\u003e \u003cli\u003eIncreasing hours in sports gradually \u003c/li\u003e \u003cli\u003eAvoiding year-round participation in sports \u003c/li\u003e \u003cli\u003eMaintaining flexibility in the hamstrings and hip flexors \u003c/li\u003e \u003cli\u003eIncreasing strength in the lumbar and core muscles. \u003c/li\u003e \u003cli\u003eYoga movements and exercises. \u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What is Pars Interarticularis Defect?\" src=\"/assets/modules/homepage/images/2021/jun/img-Pars-Interarticularis-Defect-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow is pars defect treated?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIn most cases, pars defect is treated with medication, muscle relaxers and rest. However, sometimes surgery will be required. Your \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ePhysiotherapist\u003c/a\u003e may also prescribe a lumbar back brace in the acute stages of pars defect that will aid in the treatment process. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eIs a pars fracture serious?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIt depends. Like any fracture, a pars defect is relatively serious and will require some form of treatment. However, it can be difficult to detect and makes things a bit trickier than when you break an arm or foot. \u003c/p\u003e\u003cp\u003eSince pars defect is common among children who are quite active or participate in a sport of some kind, the healing rate for bones is rather quick meaning that most children recover with not much more than a bit of downtime. \u003c/p\u003e\u003cp\u003eHowever, on some occasions, the symptoms of a pars defect won't show up until later in life. Overall, yes, a pars fracture is serious but not life-threatening and can be treated.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow long does a pars defect take to heal?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eA pars defect takes about six to 12 weeks to heal but it could take up to six months to see a full recovery. However, the rate at which you recover from a pars defect depends on variables such as:\u003c/p\u003e\u003cul\u003e \u003cli\u003eYour current health\u003c/li\u003e \u003cli\u003eHow you've managed your recovery (ie. working with a \u003cspan style=\"text-decoration: underline;\"\u003ephysiotherapist\u003c/span\u003e, taking enough time off from physical activity)\u003c/li\u003e \u003cli\u003eThe severity of your pars defect\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAs with anything, there's no one size fits all recovery time. It's important to speak with your doctor and physiotherapist about how long recovery should take for your particular situation.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow do you sleep with a pars defect?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe best position to sleep with a pars defect is in a reclined position as if you were sitting in a recliner chair. \u003c/p\u003e\u003cp\u003eIf you have a recliner, you might even try sleeping in the chair for a few nights to see if it helps relieve the back pain from your pars defect. If not, you might use a stack of pillows to prop yourself up in bed. You might also place a pillow under your knees to further the relief.\u003c/p\u003e\u003cp\u003eThere are also adjustable beds where you can change your side to mimic the shape of a recliner whilst still sleeping next to your partner. So, if you find that it relieves your back pain to some extent, you might consider investing in one of these adjustable beds. \u003c/p\u003e\u003cp\u003eKeep in mind that these are only general guidelines and everyone's body is different, therefore requiring different sleeping positions. Try out a few different options of pillows propping you up or placed underneath your knees to find your ultimate sleep spot.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow common is pars defect?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003ePars defect is relatively common, affecting one out of every 20 people. The most common cause is repetitive stress on the lumbar vertebrae. \u003c/p\u003e\u003cp\u003eA pars defect is also more common in children since children tend to be more physically active than adults. However, you might not start experiencing the signs of a pars defect until you're older, even if it actually occurred in childhood.\u003c/p\u003e\u003cp\u003eIf you are experiencing back or leg pain, and think you may have a pars defect, \u003ca href=\"https://www.physioinq.com.au/\"\u003ePhysio Inq\u003c/a\u003e can help!\u003c/p\u003e\u003cp\u003eWe have a team of \u003ca href=\"https://www.physioinq.com.au/physiotherapy\" target=\"_blank\"\u003ePhysiotherapists\u003c/a\u003e \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003eIn-Home Physiotherapists\u003c/a\u003e and \u003ca href=\"https://www.physioinq.com.au/exercise-physiology\" target=\"_blank\"\u003eExercise Physiologists\u003c/a\u003e all across \u003ca href=\"https://www.physioinq.com.au/\" target=\"_blank\"\u003eAustralia\u003c/a\u003e that can assess you and advise you on the best course of action to take.. Contact us by phone at \u003ca href=\"tel:1300731733\"\u003e1300 731 733\u003c/a\u003e or find a \u003ca href=\"https://www.physioinq.com.au/locations\" target=\"_blank\"\u003elocation\u003c/a\u003e nearest to you to get started!\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/what-is-pars-interaticularis-defect\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 53.3%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"What is Pars Interarticularis Defect?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003ePars defect, otherwise known as spondylolysis is a fracture within the pars interarticularis of the vertebral arch in the spinal column. To put it simply, the defect is a stress fracture of the bones of the lower spine that results in lower back pain. Rather than being in the center of the back, this back pain is usually on one side of the back. When a pars defect does not heal it can lead to spondylolysis which is a permanent pars fracture on both sides of the spine.\u003c/p\u003e\u003cp\u003eWhen this occurs, the spine can slip backwards over time which would result in a more serious condition of what is commonly referred to as spondylolisthesis. This, then increases the possibility of a degenerative vertebra and further back conditions in adulthood. The good news that these back problems can be prevented with early diagnosis and treatment methods. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How do you know if you or your child suffer from a pars defect?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003ch3\u003e\u003cstrong\u003eSymptoms of a pars defect usually have one of the following;\u003c/strong\u003e\u003c/h3\u003e\u003cul\u003e \u003cli\u003epain in the lower centre back that might feel like a muscle strain \u003c/li\u003e \u003cli\u003epain in the thighs and buttocks \u003c/li\u003e \u003cli\u003estiff muscles and tenderness in the lower back region \u003c/li\u003e \u003cli\u003emuscle tightness, especially in the hamstring muscles \u003c/li\u003e \u003cli\u003ePain radiating down one or both legs \u003c/li\u003e \u003cli\u003eNumbness, tingling, and weakness in legs\u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Diagnosis of Pars Stress Fracture\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eMost people with a pars defect do not require surgery with anti-inflammatory medications, Physiotherapy and recovery the recommended means of dealing with a pars stress fracture.\u003c/p\u003e\u003cp\u003eTypically, the average recovery rate of Pars Fracture can be anything from between 6-12 weeks.\u003c/p\u003e\u003cp\u003eRecovery is the most important aspect for the initial stages of a pars stress fracture. With the guidance and implementation of Physiotherapy, individuals with a stress fracture should expect a series of strengthening exercises for the abdominal and low back muscles to combat the pain and rehabilitation from their Physiotherapist. \u003c/p\u003e\u003cp\u003eIn some cases, a complete recovery from a pars stress fracture can take as long as 6 months.\u003c/p\u003e\u003cp\u003eWhen symptoms and pain are not relieved with nonsurgical treatments patients may require surgery. Surgical options for a pars defect include a pars repair versus a lumbar fusion.\u003c/p\u003e\u003cp\u003eInjections are another alternative but more commonly used for in the adult population. Injections might help control the pain enough to least keep you functional. In some cases, injections will have very little affect for some adults and if they do work, the injections do have the tendency to wear off. However, the positive implications of using injections is that they are a very low risk and less invasive technique to adopt.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How can you prevent the possibility of this fracture and pain in your spine?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThere are actually a few things that you can do to avoid getting a pars stress fracture including;\u003c/p\u003e\u003cul\u003e \u003cli\u003eTaking a break from sports every few days \u003c/li\u003e \u003cli\u003eMaintaining good physical condition during the off season \u003c/li\u003e \u003cli\u003eIncreasing high impact activities gradually \u003c/li\u003e \u003cli\u003eIncreasing hours in sports gradually \u003c/li\u003e \u003cli\u003eAvoiding year-round participation in sports \u003c/li\u003e \u003cli\u003eMaintaining flexibility in the hamstrings and hip flexors \u003c/li\u003e \u003cli\u003eIncreasing strength in the lumbar and core muscles. \u003c/li\u003e \u003cli\u003eYoga movements and exercises. \u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How is pars defect treated?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eIn most cases, pars defect is treated with medication, muscle relaxers and rest. However, sometimes surgery will be required. Your Physiotherapist may also prescribe a lumbar back brace in the acute stages of pars defect that will aid in the treatment process. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Is a pars fracture serious?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eIt depends. Like any fracture, a pars defect is relatively serious and will require some form of treatment. However, it can be difficult to detect and makes things a bit trickier than when you break an arm or foot. \u003c/p\u003e\u003cp\u003eSince pars defect is common among children who are quite active or participate in a sport of some kind, the healing rate for bones is rather quick meaning that most children recover with not much more than a bit of downtime. \u003c/p\u003e\u003cp\u003eHowever, on some occasions, the symptoms of a pars defect won't show up until later in life. Overall, yes, a pars fracture is serious but not life-threatening and can be treated.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How long does a pars defect take to heal?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eA pars defect takes about six to 12 weeks to heal but it could take up to six months to see a full recovery. However, the rate at which you recover from a pars defect depends on variables such as:\u003c/p\u003e\u003cul\u003e \u003cli\u003eYour current health\u003c/li\u003e \u003cli\u003eHow you've managed your recovery (ie. working with a \u003cu\u003ephysiotherapist\u003c/u\u003e, taking enough time off from physical activity)\u003c/li\u003e \u003cli\u003eThe severity of your pars defect\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAs with anything, there's no one size fits all recovery time. It's important to speak with your doctor and physiotherapist about how long recovery should take for your particular situation.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How do you sleep with a pars defect?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe best position to sleep with a pars defect is in a reclined position as if you were sitting in a recliner chair. \u003c/p\u003e\u003cp\u003eIf you have a recliner, you might even try sleeping in the chair for a few nights to see if it helps relieve the back pain from your pars defect. If not, you might use a stack of pillows to prop yourself up in bed. You might also place a pillow under your knees to further the relief.\u003c/p\u003e\u003cp\u003eThere are also adjustable beds where you can change your side to mimic the shape of a recliner whilst still sleeping next to your partner. So, if you find that it relieves your back pain to some extent, you might consider investing in one of these adjustable beds. \u003c/p\u003e\u003cp\u003eKeep in mind that these are only general guidelines and everyone's body is different, therefore requiring different sleeping positions. Try out a few different options of pillows propping you up or placed underneath your knees to find your ultimate sleep spot.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How common is pars defect?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003ePars defect is relatively common, affecting one out of every 20 people. The most common cause is repetitive stress on the lumbar vertebrae. \u003c/p\u003e\u003cp\u003eA pars defect is also more common in children since children tend to be more physically active than adults. However, you might not start experiencing the signs of a pars defect until you're older, even if it actually occurred in childhood.\u003c/p\u003e\" } }\t\t] } \u003c/script\u003e","webapp_item_slug":"what-is-pars-interaticularis-defect","webapp_item_view":156567,"webapp_item_title":"What is Pars Interarticularis Defect? Symptoms, Treatment, \u0026 Causes","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-06-08T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6553","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/may/img-Healthy-Morning-Routine-min.jpg"],"short_desc":"Morning routines are not one size fits all and should be constructed with your unique qualities and goals in mind. So here, we're answering your most common questions about how to create a healthy morning routine and ways you can get started straight away.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["5909","5971"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eWe all want to find ways to lead healthier, happier lives. A strong morning routine is a common practice among productivity gurus and history's most successful people.\u003c/p\u003e\u003cp\u003eHowever, there's no one way to do a morning routine.\u003c/p\u003e\u003cp\u003eIn fact, what's healthiest for one person might be totally unhealthy for another. Some of us are early birds and others are night owls. Some of us thrive in a structured environment where others need more spontaneity in our routines.\u003c/p\u003e\u003cp\u003eThe point is, \u003cstrong\u003emorning routines are not one size fits all and should be constructed with your unique qualities and goals in mind. \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eSo here, we're answering your most common questions about how to create a healthy morning routine and ways you can get started straight away.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow do I start a healthy morning routine?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eBefore you start a healthy morning routine, it's important to figure out your \u0026ldquo;why.\u0026rdquo; Why do you want to wake up earlier? Why do you want to implement some new habits? Why do you think your current morning routine isn't working? \u003c/p\u003e\u003cp\u003eMaybe you're not as productive as you'd like to be. Maybe you always skip your workouts. Maybe you've come to the realisation that you haven't been taking much care of yourself.\u003c/p\u003e\u003cp\u003eFrom there you can make a plan to start a healthier morning routine that is rooted in clear goals and a strong \u0026ldquo;why.\u0026rdquo; By starting with your \u0026ldquo;why,\u0026rdquo; you'll be more likely to stick to your newfound morning routine and to implement habits that will actually make you feel healthier. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is the healthiest morning routine?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe healthiest morning routines actually start the night before. So, before you start building better morning habits, start with your night time habits to set yourself up for success.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eImprove Your Sleep\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eA healthy morning routine starts with improved sleep.\u0026nbsp;\u003c/p\u003e\u003cp\u003eFirst, figure out whether you're an early bird, a night owl, or somewhere in between. Yes, it's a real thing that various circadian rhythms naturally make people feel more alert either early in the morning or late at night. For that reason, waking up super early will feel healthy for one person but totally awful for another. \u003c/p\u003e\u003cp\u003eNext, you'll want to maximise the best sleep possible by keeping your bedroom cool at night, avoiding bright lights like a phone screen before bed and making your environment as dark as possible with curtains or sleep masks. \u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How To Create A Healthy Morning Routine\" src=\"/assets/modules/homepage/images/2021/may/img-Healthy-Morning-Routine-1-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eTidy Up\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eWhen you do a quick tidy of your room, apartment or home before you go to bed, it means you'll be waking up to a clean slate.\u003c/p\u003e\u003cp\u003eThat means loading the dishwasher, picking up after your kids and wiping down the bathroom bench the night before. You'll be setting yourself up to enjoy a healthy morning routine instead of waking up to a mess.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eOrganise Your To-Do List\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eFigure out what needs to get done the next day before you hit the hay. This habit is two-fold because firstly, you'll sleep better since your to-do list is written out instead of swirling through your head and also, it gets you excited to wake up and get started on your morning routine.\u003c/p\u003e\u003cp\u003eYou might also pick out your clothes for the next day or set up your workspace so that everything is ready for you to have an amazing day.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat should my morning routine be?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eA morning routine is simply a series of habits you do every single morning. Habits can take a bit of hard work but after a while, they become like second nature, helping us feel stabilised and in control. \u003c/p\u003e\u003cp\u003eSo, once you've figured out what you value, what your goals are, and why you want to build a healthy morning routine in the first place, here are some habits you might start to incorporate into your mornings. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eDon't Hit Snooze\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eWhen you're alarm goes off in the morning, skip the snooze. Make it easy for yourself by putting your alarm clock out of arm's reach or prepping a delicious brekkie that you're excited to eat. Or, try out a gentle alarm clock that won't wake you abruptly. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eLet the Sunshine In\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eAs soon as you're out of bed, open the blinds to let the sunshine in. Your circadian rhythm is deeply connected to the sun so exposing yourself to natural sunlight is key to helping you wake up and get ready to go on your routine. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eMake Your Bed\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eNow, this could seem like a morning routine habit that couldn't possibly make a difference, but for many, it really does. \u003c/p\u003e\u003cp\u003eBy completing this small task, you set yourself up on an upward trajectory. Your living space is in order and that means you can move on to more pressing items on your to-do list. You're off to a good start this way and you'll get some momentum that should continue throughout your day. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eTry Breathing Exercises or Meditation\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eThe way we breathe is so important, yet many of us don't even notice our breathing patterns. By learning some breathing exercises or doing a meditation that focuses on your breathing, you'll likely experience less anxiety and better focus. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eDrink Water\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eHydration is key to every bodily function and most of us aren't drinking enough water in a day. So, to start your day right and set the tone for a hydrated day, drink a huge glass of water as soon as you wake up. \u003c/p\u003e\u003cp\u003eAdd some lemon to your water for an extra kick and set a full glass on your nightstand before you go to sleep so that you don't forget. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eJournaling and Mindfulness\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eIn the morning, it's common for many successful people to take a moment to journal and incorporate some mindfulness into their day. \u003c/p\u003e\u003cp\u003eYou might journal in a stream of consciousness mind dump or you might focus on what you're grateful for. Sitting with yourself to get clear on how you're feeling and what you're thinking is a great habit to implement in the morning. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStretch and Exercise\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eMovement of any kind is a must when figuring out how to create a healthy morning routine. It gets the juices flowing, boost your mood and is essential to a healthy body. \u003c/p\u003e\u003cp\u003eWalk your dog, do some yoga, head to the gym, or do some foam rolling. The way you stretch and exercise is up to you based on your body type, goals and everything in between. As long as you move, your day will be off to a better start. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCreate a \u0026ldquo;Getting Ready\u0026rdquo; Routine\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eWe have different ways to get ready in the morning. For some, it's simply choosing an outfit and doing a quick skincare routine. For others, you might have an entire hair and makeup ritual. \u003c/p\u003e\u003cp\u003eGetting ready doesn't have to be complicated, especially if you choose to do it mindfully. That means not distracting yourself with podcasts or the news and instead, allowing yourself to be in the present moment to spend some quality time with yourself. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStart with You\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eFor many, it's far easier to take care of others' needs before we take care of our own. We respond to emails from our boss before we've even brushed our teeth and make sure our kids are well fed while we continue to skip lunch. \u003c/p\u003e\u003cp\u003eA healthy morning routine is one that carves out time for you. Wake up before the kids or your spouse and do what makes you happy. That might be reading romance novels or making sure you get your Pilates in. Do all the \u0026ldquo;me time\u0026rdquo; things you usually put on the backburner during your morning routine. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAvoid Checking Your Phone\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eIt's tempting to check our phones first thing in the morning but avoid the temptation. Put your phone on aeroplane mode at night so that your notifications won't come through and do your best to wait at least 30 minutes before you connect with the outside world. \u003c/p\u003e\u003cp\u003eYou might be amazed at how much of a difference this simple shift can make as you start your day without the input of the news, social media or your email inbox. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eFuel Your Body \u003c/strong\u003e \u003c/p\u003e\u003cp\u003eStarting your day with a nutritious breakfast is another great habit to add to your new morning routine. Breakfasts that are high in protein, healthy fats and complex carbs will help you feel fuller for longer and give you a long-lasting energy boost as you move through your day. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is a good healthy daily routine?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThere's no right or wrong way to plan out a healthy daily routine, but there are some principles to keep in mind.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eFlexibility\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eOnce you set a morning routine, stick to it. But, there's a caveat -- set up a morning routine that is flexible and works with your lifestyle. \u003c/p\u003e\u003cp\u003eIf you travel a lot, maybe you have a home routine and a hotel routine. If you have kids, maybe you have a school day routine and a school holiday routine. \u003c/p\u003e\u003cp\u003eIt's important not to get too bogged down by a rigid structure. Implement a few habits each day and allow things to shift with your energy levels and daily responsibilities.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eBe Realistic\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eMorning routines can easily backfire when they're not rooted in reality. Overshooting your goals won't do you any good, so make sure you're setting realistic expectations for yourself.\u003c/p\u003e\u003cp\u003ePerhaps adding in one new habit at a time is the best way how to create a healthy morning routine. See what sticks and see what doesn't feel quite right. Then, you'll know what's realistically achievable and what was too far-fetched.\u003c/p\u003e\u003cp\u003eAnd remember, a good day starts with a good night. Plus, being clear about your values and goals can help you set up a healthy daily routine that matches who you want to become.\u003c/p\u003e\u003cp\u003eAt the end of the day, we're all unique. We all have different interests, responsibilities and lifestyles that will require a different healthy morning routine. Although these tips are common and often work well, pick a few that you think can improve your mornings and go from there.\u003c/p\u003e\u003cp\u003eKeep it simple, keep it flexible and keep it going. You'll be on your way to healthier mornings in no time.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAdditional Resources \u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/11-tips-to-get-back-to-a-healthier-version-of-you\" target=\"_blank\"\u003e11 tips to get back on track to a healthier version of you\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/goal-setting-tips-fitness-success\" target=\"_blank\"\u003eGoal setting tips for fitness success\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-to-create-a-healthy-routine\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 53.3%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"How do I start a healthy morning routine?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eBefore you start a healthy morning routine, it's important to figure out your \u0026ldquo;why.\u0026rdquo; Why do you want to wake up earlier? Why do you want to implement some new habits? Why do you think your current morning routine isn't working? \u003c/p\u003e\u003cp\u003eMaybe you're not as productive as you'd like to be. Maybe you always skip your workouts. Maybe you've come to the realisation that you haven't been taking much care of yourself.\u003c/p\u003e\u003cp\u003eFrom there you can make a plan to start a healthier morning routine that is rooted in clear goals and a strong \u0026ldquo;why.\u0026rdquo; By starting with your \u0026ldquo;why,\u0026rdquo; you'll be more likely to stick to your newfound morning routine and to implement habits that will actually make you feel healthier. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What is the healthiest morning routine?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eFirst, figure out whether you're an early bird, a night owl, or somewhere in between. Yes, it's a real thing that various circadian rhythms naturally make people feel more alert either early in the morning or late at night. For that reason, waking up super early will feel healthy for one person but totally awful for another. \u003c/p\u003e\u003cp\u003eNext, you'll want to maximise the best sleep possible by keeping your bedroom cool at night, avoiding bright lights like a phone screen before bed and making your environment as dark as possible with curtains or sleep masks. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What should my morning routine be? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eA morning routine is simply a series of habits you do every single morning. Habits can take a bit of hard work but after a while, they become like second nature, helping us feel stabilised and in control. \u003c/p\u003e\u003cp\u003eSo, once you've figured out what you value, what your goals are, and why you want to build a healthy morning routine in the first place, here are some habits you might start to incorporate into your mornings. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eDon't Hit Snooze\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eWhen you're alarm goes off in the morning, skip the snooze. Make it easy for yourself by putting your alarm clock out of arm's reach or prepping a delicious brekkie that you're excited to eat. Or, try out a gentle alarm clock that won't wake you abruptly. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eLet the Sunshine In\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eAs soon as you're out of bed, open the blinds to let the sunshine in. Your circadian rhythm is deeply connected to the sun so exposing yourself to natural sunlight is key to helping you wake up and get ready to go on your routine. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eMake Your Bed\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eNow, this could seem like a morning routine habit that couldn't possibly make a difference, but for many, it really does. \u003c/p\u003e\u003cp\u003eBy completing this small task, you set yourself up on an upward trajectory. Your living space is in order and that means you can move on to more pressing items on your to-do list. You're off to a good start this way and you'll get some momentum that should continue throughout your day. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eTry Breathing Exercises or Meditation\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eThe way we breathe is so important, yet many of us don't even notice our breathing patterns. By learning some breathing exercises or doing a meditation that focuses on your breathing, you'll likely experience less anxiety and better focus. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eDrink Water\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eHydration is key to every bodily function and most of us aren't drinking enough water in a day. So, to start your day right and set the tone for a hydrated day, drink a huge glass of water as soon as you wake up. \u003c/p\u003e\u003cp\u003eAdd some lemon to your water for an extra kick and set a full glass on your nightstand before you go to sleep so that you don't forget. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eJournaling and Mindfulness\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eIn the morning, it's common for many successful people to take a moment to journal and incorporate some mindfulness into their day. \u003c/p\u003e\u003cp\u003eYou might journal in a stream of consciousness mind dump or you might focus on what you're grateful for. Sitting with yourself to get clear on how you're feeling and what you're thinking is a great habit to implement in the morning. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStretch and Exercise\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eMovement of any kind is a must when figuring out how to create a healthy morning routine. It gets the juices flowing, boost your mood and is essential to a healthy body. \u003c/p\u003e\u003cp\u003eWalk your dog, do some yoga, head to the gym, or do some foam rolling. The way you stretch and exercise is up to you based on your body type, goals and everything in between. As long as you move, your day will be off to a better start. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCreate a \u0026ldquo;Getting Ready\u0026rdquo; Routine\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eWe have different ways to get ready in the morning. For some, it's simply choosing an outfit and doing a quick skincare routine. For others, you might have an entire hair and makeup ritual. \u003c/p\u003e\u003cp\u003eGetting ready doesn't have to be complicated, especially if you choose to do it mindfully. That means not distracting yourself with podcasts or the news and instead, allowing yourself to be in the present moment to spend some quality time with yourself. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStart with You\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eFor many, it's far easier to take care of others' needs before we take care of our own. We respond to emails from our boss before we've even brushed our teeth and make sure our kids are well fed while we continue to skip lunch. \u003c/p\u003e\u003cp\u003eA healthy morning routine is one that carves out time for you. Wake up before the kids or your spouse and do what makes you happy. That might be reading romance novels or making sure you get your Pilates in. Do all the \u0026ldquo;me time\u0026rdquo; things you usually put on the backburner during your morning routine. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAvoid Checking Your Phone\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eIt's tempting to check our phones first thing in the morning but avoid the temptation. Put your phone on aeroplane mode at night so that your notifications won't come through and do your best to wait at least 30 minutes before you connect with the outside world. \u003c/p\u003e\u003cp\u003eYou might be amazed at how much of a difference this simple shift can make as you start your day without the input of the news, social media or your email inbox. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eFuel Your Body \u003c/strong\u003e \u003c/p\u003e\u003cp\u003eStarting your day with a nutritious breakfast is another great habit to add to your new morning routine. Breakfasts that are high in protein, healthy fats and complex carbs will help you feel fuller for longer and give you a long-lasting energy boost as you move through your day. \u003c/p\u003e\" } }\t\t] } \u003c/script\u003e","webapp_item_slug":"how-to-create-a-healthy-routine","webapp_item_view":156567,"webapp_item_title":"How To Create A Healthy Morning Routine. A Step By Step Guide","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-05-28T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6817","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/may/img-What-Support-Does-the-NDIS-Provide-min.jpg"],"short_desc":"The NDIS offers funding to help those with disabilities enjoy a higher quality of life through supports and services based on their specific goals and aspirations.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6005"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eIn Australia, there are over 4.3 million individuals who deal with a disability that affects their everyday lives. The NDIS offers funding to help those with disabilities enjoy a higher quality of life through supports and services based on their specific goals and aspirations.\u003c/p\u003e\u003cp\u003eBut, \u003cstrong\u003ewhat exactly is the NDIS? What does the NDIS do? What does NDIS cover?\u003c/strong\u003e Here, we're going over some of the finer details to answer your common questions about the NDIS. So, let's get started.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is the NDIS?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe NDIS stands for National Disability Insurance Scheme and the NDIS provides Australians with disabilities information about and connection to services to improve their quality of life.\u0026nbsp; \u003c/p\u003e\u003cp\u003eBy taking a goals-based approach to supporting individuals with disabilities and their carers, the NDIS provides funding to pay for support and services.\u003c/p\u003e\u003cp\u003eFunded jointly by the Australian Government, state and territory governments and by money from the Medicare levy, the \u003cstrong\u003eNDIS provides around $22 billion in funding every year to over 500,000 individuals with disabilities\u003c/strong\u003e. The supports provided can be truly life-changing.\u003c/p\u003e\u003cp\u003eBut, before we go too much further, let's define some important terms that will help us better understand what the NDIS provides.\u003c/p\u003e\u003cp\u003eLet's begin with the acronym itself. According to the \u003ca href=\"https://www.ndis.gov.au/about-us\" target=\"_blank\"\u003eNDIS website\u003c/a\u003e, this is how the program got its name.\u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003cstrong\u003eNational\u003c/strong\u003e: The NDIS program is being introduced progressively throughout every state and territory in Australia. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eDisability\u003c/strong\u003e: The NDIS is eligible for Australians with disabilities ranging from those that are intellectual, physical, sensory, cognitive, psychological and developmental. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eInsurance\u003c/strong\u003e: The NDIS offers those with disabilities and their carers peace of mind that they'll be offered the support they require. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eScheme\u003c/strong\u003e: The NDIS is goals-based, not a welfare system, and is designed to help those with disabilities access support to improve their skills and independence. \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eNext, we'll go over a few definitions to help you understand what the NDIS covers, who's eligible and more.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWho is eligible for the NDIS?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe eligibility requirements for receiving support from the NDIS are as follows. \u003c/p\u003e\u003cul\u003e \u003cli\u003eYou must be an Australian citizen, permanent resident or special-category visa holder living in Australia \u003c/li\u003e \u003cli\u003eYou must be between the ages of seven and 65 years old \u003c/li\u003e \u003cli\u003eEarly Childhood Early Intervention (ECEI) is also available under the NDIS. is available to all children aged under 7 with a developmental delay or disability. For more information visit \u003ca href=\"https://www.ndis.gov.au/understanding/families-and-carers/how-ecei-works-step-step-process\" target=\"_blank\"\u003eHOW ECEI works\u003c/a\u003e\u003c/li\u003e \u003cli\u003eYou must have a permanent and significant disability requiring support from a carer, the use of special equipment or supports to reduce your future needs \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eOn the NDIS website, you can \u003ca href=\"https://www.ndis.gov.au/applying-access-ndis/am-i-eligible\" target=\"_blank\"\u003echeck your eligibility\u003c/a\u003e status before you apply \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat support does the NDIS provide?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eSo, what does NDIS pay for? This is a common question and the truth is, the answer varies based on your unique circumstances. The NDIS may fund the following types of supports for participants with disabilities.\u003c/p\u003e\u003cp\u003eThe NDIS may fund the following types of supports for participants with disabilities. \u003c/p\u003e\u003cul\u003e \u003cli\u003eDaily personal activities \u003c/li\u003e \u003cli\u003eTransport that enables community, social, economic and daily life participation \u003c/li\u003e \u003cli\u003eHelp in the workplace that allows the participant to successfully obtain or keep employment in the open or supported labour market \u003c/li\u003e \u003cli\u003eTherapeutic supports \u003c/li\u003e \u003cli\u003eAssistance with household activities to help participants maintain their living environment and improve their sense of independence \u003c/li\u003e \u003cli\u003eSupporting the participant with skilled personnel, aids, equipment assessments, set-up and training \u003c/li\u003e \u003cli\u003eHome modification designs and construction requirements \u003c/li\u003e \u003cli\u003eMobility equipment \u003c/li\u003e \u003cli\u003eVehicle modifications\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What does NDIS pay for?\" src=\"/assets/modules/homepage/images/2021/may/img-What-Support-Does-the-NDIS-Provide-1-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eIn addition to understanding what the NDIS does pay for, it's also helpful to explore what is not covered. The NDIS does not fund support that includes:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eAnything unrelated to the participant's disability \u003c/li\u003e \u003cli\u003eAnything covered under different funding through the NDIS \u003c/li\u003e \u003cli\u003eAnything unrelated to the participant's support needs \u003c/li\u003e \u003cli\u003eAnything likely to harm the participant or create a risk to others \u003c/li\u003e \u003cli\u003eAnything that can be more appropriately or effectively delivered through another system like the healthcare system or education system \u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eWhat services do NDIS provide?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIn short, the NDIS provides funding to support Australians with disabilities. Right from the start, let's answer the question, what can NDIS funds be used for? \u003c/p\u003e\u003cp\u003eThose who receive funding from an NDIS plan has access to \u0026ldquo;reasonable and necessary\u0026rdquo; services and supports to help them achieve their goals. \u003c/p\u003e\u003cp\u003eMore specifically, these types of supports fall into 15 categories including: \u003c/p\u003e\u003cul\u003e \u003cli\u003eAssistance with Daily Life \u003c/li\u003e \u003cli\u003eTransport \u003c/li\u003e \u003cli\u003eConsumables \u003c/li\u003e \u003cli\u003eAssistance with Social \u0026 Community Participation \u003c/li\u003e \u003cli\u003eAssistive Technology \u003c/li\u003e \u003cli\u003eHome Modifications \u003c/li\u003e \u003cli\u003eCoordination of Supports \u003c/li\u003e \u003cli\u003eImproved Living Arrangements \u003c/li\u003e \u003cli\u003eIncreased Social and Community Participation \u003c/li\u003e \u003cli\u003eFinding and Keeping a Job \u003c/li\u003e \u003cli\u003eImproved Relationships \u003c/li\u003e \u003cli\u003eImproved Health and Wellbeing \u003c/li\u003e \u003cli\u003eImproved Learning \u003c/li\u003e \u003cli\u003eImproved Life Choices \u003c/li\u003e \u003cli\u003eImproved Daily Living \u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What Support Does the NDIS Provide?\" src=\"/assets/modules/homepage/images/2021/may/img-What-Support-Does-the-NDIS-Provide-2-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat does the NDIS help to support? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe NDIS helps to support Australian citizens, permanent residents and visa holders with a permanent and significant disability. This support is a goals-based approach to improving the overall quality of life for individuals with disabilities. \u003c/p\u003e\u003cp\u003eWhen you apply for the NDIS, you'll receive an individually allocated budget based on your unique goals and the participant will choose and pay for the supports and services they need out of that budget. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat does an NDIS plan look like? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eEach NDIS plan is personalised to help individuals with disabilities get the supports they need. You or your trusted carer will be in control of the service providers you choose, when you'll receive the support and how the support is delivered. \u003c/p\u003e\u003cp\u003eDepending on whether or not your plan is self-managed, you can choose any provider you'd like or only NDIS-registered providers. \u003c/p\u003e\u003cp\u003eOnce you receive your goals-based NDIS plan. You'll be able to log in to the NDIS portal called \"myplace\" where you can locate payment requests, manage service bookings, update your plan details and more. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat does the NDIS pay for?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eWe've already talked about the categories of support that may be funded under the NDIS, but what does NDIS pay for specifically? Let's dive a little bit deeper.\u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003cstrong\u003eInformation and Referral\u003c/strong\u003e: For many people with disabilities, having easier access to information is key and through the NDIS, participants have access to information about the most effective supports, referrals to relevant services, diagnosis advice and links to local clubs, associations and programs to get involved with \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eIndividualised Plans and Supports\u003c/strong\u003e: As a goals-based program, the NDIS helps participants achieve these goals on a unique basis through individualised plans and supports to access programs and services, manage their individual plan and provide support to families and carers. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eEarly Intervention\u003c/strong\u003e: The NDIS supports both children and adults with their disability as early as possible for better chances of success. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eFunded Supports\u003c/strong\u003e: Based on a participant's goals, you may be able to choose support providers and programs as well as one-off costs like a new wheelchair. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eHousing\u003c/strong\u003e: To help individuals with disabilities achieve their goals in life, the NDIS offers affordable, stable housing handled by State Governments as well as ongoing support for daily living such as taking care of housing costs or in-home support. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eAssistive Technology\u003c/strong\u003e: The NDIS provides funding for assistive technology which includes any device or system allowing an individual to perform tasks they'd otherwise be unable to perform or which increases the safety and ease of performing the task. Assistive technology includes mobility canes, wheelchairs, hearing aids and shower rails. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eAuslan Translation Services\u003c/strong\u003e: For those with hearing impairments requiring an Auslan translator, these services may also be covered by the NDIS. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eCommunity Services and Activities\u003c/strong\u003e: The NDIS may cover the cost of specialised transport or holiday camps to help those with a disability connect with the community. \u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eHow much money does NDIS give you? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eSince NDIS plans are individualised and goals-based, there is no set amount of money that the NDIS gives people with disabilities. Once you become a participant, individuals can request funding for \u0026ldquo;reasonable and necessary\u0026rdquo; supports and services which are then reviewed and either approved or rejected by an NDIS professional.\u003c/p\u003e\u003cp\u003eYou can choose to self-manage your NDIS plan or receive assistance through a plan manager or through agency management at no additional cost. For children with disabilities, a parent, guardian or another responsible adult can manage the NDIS plan on behalf of a child who is under 18 years old.\u003c/p\u003e\u003cp\u003eFrom there, you'll have options to buy the supports you need, make appointments, manage your funding options and keep track of invoices and receipts. \u003c/p\u003e\u003cp\u003eBy providing evidence as to how you use your NDIS funding, your plan is typically reviewed every 12 months and any changes to your circumstances will be accounted for.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow do I get NDIS funding?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIf you think you are eligible for NDIS funding, first you'll need to phone the NDIA on \u003ca href=\"tel:1800800110\"\u003e1800 800 110\u003c/a\u003e to make an Access Request. Alternatively, you can complete the \u003ca href=\"https://www.ndis.gov.au/how-apply-ndis/what-access-request-form\" target=\"_blank\"\u003eAccess Request form\u003c/a\u003e and email it to \u003ca href=\"mailto:NAT@ndis.gov.au\"\u003eNAT@ndis.gov.au\u003c/a\u003e.\u003c/p\u003e\u003cp\u003eFrom there, you'll need to confirm your identity and verify your residency and eligibility. To do so, you may be required to include documents about your disability, how it impacts your life, past treatments and outcomes, future treatment and expected outcomes, date of diagnosis, details about how long the disability will last and available treatments, etc.\u003c/p\u003e\u003cp\u003eA health professional like your GP, paediatrician, psychologist or allied health practitioner such as your physiotherapist can help you document the evidence required to apply for the NDIS.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow long does NDIS take to approve?\u0026nbsp;\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eOnce you submit your Access Request as outlined above, the NDIA has 21 days to respond.\u003c/p\u003e\u003cp\u003eIf your application is approved, you'll be required to attend a planning meeting to assess your needs and goals. You should bring any documentation relevant to your disability to the meeting to make sure your NDIS plan is set up to meet your unique requirements. \u003c/p\u003e\u003cp\u003eAfter the meeting, the NDIA will process your plan and approve the details. Your Early Childhood Early Intervention Coordinator (ECEI) or Local Area Coordinator/ National Disability Insurance Agency will inform you when this process is complete.\u003c/p\u003e\u003cp\u003eHere at Physio Inq, we are an approved NDIS allied health service provider. Our allied health services include \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003ePhysiotherapy\u003c/a\u003e, \u003ca href=\"https://www.physioinq.com.au/occupational-therapy\" target=\"_blank\"\u003eOccupational Therapy\u003c/a\u003e, \u003ca href=\"https://www.physioinq.com.au/mobile-exercise-physiology\" target=\"_blank\"\u003eExercise Physiology\u003c/a\u003e \u0026 Speech Pathology for \u003ca href=\"https://www.physioinq.com.au/speech-therapy-for-children\" target=\"_blank\"\u003eChildren\u003c/a\u003e \u0026 \u003ca href=\"https://www.physioinq.com.au/speech-therapy-for-adults\" target=\"_blank\"\u003eAdults\u003c/a\u003e can be life-changing for many who are living with a disability and we're here to help. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003ePlease note that the NDIS.gov website should be referred to for the most up-to-date and accurate information.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eIf you need to make a Physio Inq NDIS referral, you can do so \u003ca href=\"https://www.physioinq.com.au/allied-health-referral-form\" target=\"_blank\"\u003ehere\u003c/a\u003e. Learn more about NDIS at Physio Inq \u003ca href=\"https://www.physioinq.com.au/ndis-physiotherapy-service-providers\" target=\"_blank\"\u003ehere\u003c/a\u003e and if you are a registered NDIS participant in need of physiotherapy to support your disability, please get in touch and \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\" target=\"_blank\"\u003ebook online today\u003c/a\u003e.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAdditional Resources \u003c/strong\u003e \u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/ndis-transport-funding\" target=\"_blank\"\u003eNDIS transport funding. Will the NDIS funds cover my childs transport?\u003c/a\u003e \u003cstrong\u003e\u003cbr /\u003e\u003c/strong\u003e\u003ca href=\"https://www.physioinq.com.au/blog/occupational-therapy-role-disabilities-ndis\" target=\"_blank\"\u003eOccupational Therapy role in physical disabilities \u0026 the NDIS\u003c/a\u003e\u003cstrong\u003e\u003cbr /\u003e\u003c/strong\u003e\u003ca href=\"https://www.physioinq.com.au/blog/workplace-ndis-particpants-disability\" target=\"_blank\"\u003eInclusivity in the workplace for NDIS participants \u0026 others with a disability\u003c/a\u003e\u003cstrong\u003e\u003cbr /\u003e\u003c/strong\u003e\u003ca href=\"https://www.physioinq.com.au/blog/sensibilities-ndis-service-agreement\" target=\"_blank\"\u003eBalance and sensibilities is needed in the execution of a NDIS service agreement\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/what-support-does-the-ndis-provide\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 53.3%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"What is the NDIS?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe NDIS stands for National Disability Insurance Scheme and the NDIS provides Australians with disabilities information about and connection to services to improve their quality of life. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Who is eligible for the NDIS? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe eligibility requirements for receiving support from the NDIS are as follows. \u003c/p\u003e\u003cul\u003e \u003cli\u003eYou must be an Australian citizen, permanent resident or special-category visa holder living in Australia \u003c/li\u003e \u003cli\u003eYou must be between the ages of seven and 65 years old \u003c/li\u003e \u003cli\u003eYou must have a permanent and significant disability requiring support from a carer, the use of special equipment or supports to reduce your future needs \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eOn the NDIS website, you can check your eligibility status before you apply \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What does NDIS pay for? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe NDIS may fund the following types of supports for participants with disabilities. \u003c/p\u003e\u003cul\u003e \u003cli\u003eDaily personal activities \u003c/li\u003e \u003cli\u003eTransport that enables community, social, economic and daily life participation \u003c/li\u003e \u003cli\u003eHelp in the workplace that allows the participant to successfully obtain or keep employment in the open or supported labour market \u003c/li\u003e \u003cli\u003eTherapeutic supports \u003c/li\u003e \u003cli\u003eAssistance with household activities to help participants maintain their living environment and improve their sense of independence \u003c/li\u003e \u003cli\u003eSupporting the participant with skilled personnel, aids, equipment assessments, set-up and training \u003c/li\u003e \u003cli\u003eHome modification designs and construction requirements \u003c/li\u003e \u003cli\u003eMobility equipment \u003c/li\u003e \u003cli\u003eVehicle modifications\u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What can NDIS funds be used for? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThose who receive funding from an NDIS plan has access to \u0026ldquo;reasonable and necessary\u0026rdquo; services and supports to help them achieve their goals. \u003c/p\u003e\u003cp\u003eMore specifically, these types of supports fall into 15 categories including: \u003c/p\u003e\u003cul\u003e \u003cli\u003eAssistance with Daily Life \u003c/li\u003e \u003cli\u003eTransport \u003c/li\u003e \u003cli\u003eConsumables \u003c/li\u003e \u003cli\u003eAssistance with Social \u0026 Community Participation \u003c/li\u003e \u003cli\u003eAssistive Technology \u003c/li\u003e \u003cli\u003eHome Modifications \u003c/li\u003e \u003cli\u003eCoordination of Supports \u003c/li\u003e \u003cli\u003eImproved Living Arrangements \u003c/li\u003e \u003cli\u003eIncreased Social and Community Participation \u003c/li\u003e \u003cli\u003eFinding and Keeping a Job \u003c/li\u003e \u003cli\u003eImproved Relationships \u003c/li\u003e \u003cli\u003eImproved Health and Wellbeing \u003c/li\u003e \u003cli\u003eImproved Learning \u003c/li\u003e \u003cli\u003eImproved Life Choices \u003c/li\u003e \u003cli\u003eImproved Daily Living \u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What does the NDIS help to support? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe NDIS helps to support Australian citizens, permanent residents and visa holders with a permanent and significant disability. This support is a goals-based approach to improving the overall quality of life for individuals with disabilities. \u003c/p\u003e\u003cp\u003eWhen you apply for the NDIS, you'll receive an individually allocated budget based on your unique goals and the participant will choose and pay for the supports and services they need out of that budget. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What does an NDIS plan look like?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eEach NDIS plan is personalised to help individuals with disabilities get the supports they need. You or your trusted carer will be in control of the service providers you choose, when you'll receive the support and how the support is delivered. \u003c/p\u003e\u003cp\u003eDepending on whether or not your plan is self-managed, you can choose any provider you'd like or only NDIS-registered providers. \u003c/p\u003e\u003cp\u003eOnce you receive your goals-based NDIS plan. You'll be able to log in to the NDIS portal called \"myplace\" where you can locate payment requests, manage service bookings, update your plan details and more. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What does the NDIS pay for? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cul\u003e \u003cli\u003e\u003cstrong\u003eInformation and Referral\u003c/strong\u003e: For many people with disabilities, having easier access to information is key and through the NDIS, participants have access to information about the most effective supports, referrals to relevant services, diagnosis advice and links to local clubs, associations and programs to get involved with \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eIndividualised Plans and Supports\u003c/strong\u003e: As a goals-based program, the NDIS helps participants achieve these goals on a unique basis through individualised plans and supports to access programs and services, manage their individual plan and provide support to families and carers. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eEarly Intervention\u003c/strong\u003e: The NDIS supports both children and adults with their disability as early as possible for better chances of success. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eFunded Supports\u003c/strong\u003e: Based on a participant's goals, you may be able to choose support providers and programs as well as one-off costs like a new wheelchair. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eHousing\u003c/strong\u003e: To help individuals with disabilities achieve their goals in life, the NDIS offers affordable, stable housing handled by State Governments as well as ongoing support for daily living such as taking care of housing costs or in-home support. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eAssistive Technology\u003c/strong\u003e: The NDIS provides funding for assistive technology which includes any device or system allowing an individual to perform tasks they'd otherwise be unable to perform or which increases the safety and ease of performing the task. Assistive technology includes mobility canes, wheelchairs, hearing aids and shower rails. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eAuslan Translation Services\u003c/strong\u003e: For those with hearing impairments requiring an Auslan translator, these services may also be covered by the NDIS. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eCommunity Services and Activities\u003c/strong\u003e: The NDIS may cover the cost of specialised transport or holiday camps to help those with a disability connect with the community. \u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How much money does NDIS give you? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eSince NDIS plans are individualised and goals-based, there is no set amount of money that the NDIS gives people with disabilities. Once you become a participant, individuals can request funding for \u0026ldquo;reasonable and necessary\u0026rdquo; supports and services which are then reviewed and either approved or rejected by an NDIS professional.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How do I get NDIS funding?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eIf you think you are eligible for NDIS funding, first you'll need to phone the NDIA on 1800 800 110 to make an Access Request. Alternatively, you can complete the Access Request form and email it to NAT@ndis.gov.au.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How long does NDIS take to approve? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eOnce you submit your Access Request as outlined above, the NDIA has 21 days to respond.\u003c/p\u003e\" } }\t\t] } \u003c/script\u003e","webapp_item_slug":"what-support-does-the-ndis-provide","webapp_item_view":156567,"webapp_item_title":"What Support Does the NDIS Provide? Your Ultimate Guide","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-05-18T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6630","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/may/img-Netball-Australia-KNEE-Program-Reducing-ACL-min.jpg"],"short_desc":"The Knee injury prevention for Netballers to Enhance performance and Extend play Program has been developed to benefit all netballers and can be incorporated into training and game-day warm-ups.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["5713","5951","5958","5961","5962","5963","6021","6022","6023","6024","6025","6026","6027"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003e\u003cstrong\u003eNetball is ranked as the leading women's participation team sport and the top team-based sport in Australia for 15- to 24-year-olds.\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eNetball engages players of all ages from the entry-level juniors, competitive and social recreational players and the elite level, with underage state and national programs through to the National Super Netball and Australian Netball Diamonds. As with any sport, at any level, there is an inherent injury risk to netball players.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eNetball Injuries \u003c/strong\u003e \u003c/h3\u003e\u003cp\u003eKnees are one of the most common joints injured in netball. It is estimated that as high as 25% of all major injuries in netball are attributed to Anterior Cruciate Ligament (ACL) injury alone. Not only is the ACL frequently injured, it is also arguably the most costly injury to netballers, resulting in prolonged rehabilitation periods and time away from the sport.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg src=\"/assets/modules/homepage/images/2021/may/img-Netball-Australia-KNEE-Program-Reducing-ACL-1-min.jpg\" alt=\"How to Reduce ACL Injury Risk\" style=\"border-width: 0px; border-style: solid;\" /\u003e\u003cbr /\u003eImage Source - \u003ca href=\"https://www.espn.com/netball/story/_/id/27658285/fears-acl-increase-unfounded-according-netball-australia\" target=\"_blank\"\u003eESPN\u003c/a\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eInjury Prevention \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe Knee injury prevention for Netballers to Enhance performance and Extend play (KNEE) program has been developed by Netball Australia with the support of the Australian Institute of Sport to provide this education for coaches, players and parents.\u003c/p\u003e\u003cp\u003eUsing the principles of existing Injury Prevention Programs, Netball Australia's KNEE Program has been designed and tailored specifically for netball by the Australian Netball Diamonds Head Physiotherapist.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat are the benefits of the KNEE program?\u003c/strong\u003e \u003c/h3\u003e\u003cp\u003eThe benefits of Netball Australia's KNEE Program\u0026nbsp;are that when it is implemented effectively it has the potential to reduce not only ACL incidence by up to 70% but reduce the incidence of lower limb injuries generally. Not only does the program aim to create a reduction in ACL and lower limb injury risk but also enhances strength, speed and power. It targets landing, deceleration and change of direction technique including attention to arm position to ensure preparedness for the multi-directional demands of netball. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWho is the KNEE program for?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe program has drills aimed at the junior, recreational and elite level player, and can be easily incorporated into any training session or game-day warm up. Any team or player wanting to improve their performance and reduce time off the court due to injury can benefit from this program!\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eFAQs About Netball and Your Knees\u003c/strong\u003e \u003c/h2\u003e\u003ch3\u003e\u003cstrong\u003eIs netball bad for your knees?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYes. In short, netball is bad for your knees. However, there are ways to prevent knee injuries in netball that makes the sport less of a risk to your knees and other joints. So, it shouldn't necessarily be stated that netball is \u0026ldquo;bad\u0026rdquo; in any way. \u003c/p\u003e\u003cp\u003eACL injuries make up 25% of all netball injuries and the other most common netball injuries occur in the knees or lower leg. With all the running, jumping and quick changes in direction and speed during netball play, it makes sense that the sport would wreak havoc on your knees, shins and ankles. \u003c/p\u003e\u003cp\u003eWith the right support and cross-training, however, netball can also help to strengthen your knees and is still a wonderful way to stay healthy and fit while having fun. As long as you do your best to prevent injury, you should be able to play any sport safely and for many years. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow to strap a knee for netball?\u003c/strong\u003e \u003c/h3\u003e\u003cp\u003eKnee straps and braces can be helpful for preventing knee injuries, especially if you're prone to injury or have recently recovered from a knee injury. \u003c/p\u003e\u003cp\u003eYou can ask your \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ephysiotherapist\u003c/a\u003e about the knee straps they recommend and how to wear them safely. Knee straps and braces keep your knee joint stabilised to prevent knee injuries that occur when the ligaments in your knee are overextended or destabilised. \u003c/p\u003e\u003cp\u003eStill, it's important to always warm-up, cool down and work to increase your joint mobility, in addition to wearing a knee strap during netball play.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow do you prevent knee injuries in netball?\u003c/strong\u003e \u003c/h3\u003e\u003cp\u003eThe benefits of Netball Australia's KNEE Program\u0026nbsp;is that it can truly prevent knee injuries in netball. By educating coaches, players and their parents, the KNEE Program is effective at supporting the prevention of knee injuries through its free resources. \u003c/p\u003e\u003cp\u003eWith step-by-step guides and instructional videos on knee injury prevention exercises, more players are able to have access to this quality program and protect their knees for more longevity and enjoyment in the sport. \u003c/p\u003e\u003cp\u003eOverall, proper warm-ups and cool-downs, equipment, knee strapping, nutrition, hydration, cross-training and working with a physio are all keys to preventing knee injuries in netball as well. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow do you tape a knee for stability? \u003c/strong\u003e \u003c/h3\u003e\u003cp\u003eTaping a knee for stability using specialised techniques and physio tape helps to protect your knee ligaments from moving out of their proper place. Whether due to overuse or a past injury, taping or strapping your knee gives your joint the extra support it needs. \u003c/p\u003e\u003cp\u003eKnee taping requires a specific kind of tape to help with this stabilisation. There are places to anchor your tape and certain tautness and give that's required for a safe end result. \u003c/p\u003e\u003cp\u003eTaping a knee for netball is more complicated than you might think. In most cases, you'll want to learn how to strap your knee from your \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ephysiotherapist\u003c/a\u003e to ensure you're not doing any unnecessary damage. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat are the most common injuries in netball?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe \u003ca href=\"https://www.physioinq.com.au/blog/5-most-common-netball-injuries-how-to-prevent-them\" target=\"_blank\"\u003emost common netball injuries\u003c/a\u003e include: \u003c/p\u003e\u003cul\u003e \u003cli\u003eAnkle sprains \u003c/li\u003e \u003cli\u003ePatellofemoral syndrome (PFP) \u003c/li\u003e \u003cli\u003ePatellar tendinitis or jumper's knee \u003c/li\u003e \u003cli\u003eACL injuries \u003c/li\u003e \u003cli\u003eShin splints \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAs you can see, these injuries are mostly knee injuries which is why the Netball Australia KNEE Program supports players, coaches and parents through these intense injuries.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eImplementing the Program \u003c/strong\u003e \u003c/h3\u003e\u003cp\u003eAt Physio Inq, most of our clinics throughout Australia\u0026nbsp; have completed the training to be recognized as a \u003cstrong\u003eKNEE Program Provider Endorsed by Netball Australia. \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eWe look forward to working with local netball clubs to enhance their performance and reduce their injury risk throughout the season. \u003c/p\u003e\u003cp\u003eManage your body and get the most out of Netball season at a Physio Inq \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003eclinic near you or with our mobile physio services!\u003c/a\u003e \u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg src=\"/assets/modules/homepage/images/2021/may/img-Netball-Australia-KNEE-Program-Reducing-ACL-2-min.jpg\" alt=\"How to Reduce ACL Injury Risk\" style=\"border-width: 0px; border-style: solid;\" /\u003e\u003c/p\u003e\u003cp\u003eThe program manual, videos and tips for implementing can be found at\u0026nbsp;\u003ca href=\"https://knee.netball.com.au/\" target=\"_blank\"\u003ehttps://knee.netball.com.au/\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAdditional Resources\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/5-most-common-netball-injuries-how-to-prevent-them\" target=\"_blank\"\u003eThe 5 most common netball injuries and how to prevent them\u003c/a\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003eLaura Justin\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinqsutherland.com.au/sutherland/our-practitioners\" target=\"_blank\"\u003eAssociate Physiotherapist of Physio Inq Sutherland\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinqsutherland.com.au/sutherland/our-practitioners\" target=\"_blank\"\u003e\u003cimg src=\"https://www.physioinq.com.au/sutherland/images/2020/ph-LauraJustin.jpg\" alt=\"Laura Justin Physio\" style=\"max-width: 150px; border-radius: 50%; border-width: 0px; border-style: solid;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"What are the benefits of the KNEE program?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe benefits of Netball Australia's KNEE Program are that when it is implemented effectively it has the potential to reduce not only ACL incidence by up to 70% but reduce the incidence of lower limb injuries generally. Not only does the program aim to create a reduction in ACL and lower limb injury risk but also enhances strength, speed and power. It targets landing, deceleration and change of direction technique including attention to arm position to ensure preparedness for the multi-directional demands of netball. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Is netball bad for your knees? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eYes. In short, netball is bad for your knees. However, there are ways to prevent knee injuries in netball that makes the sport less of a risk to your knees and other joints. So, it shouldn't necessarily be stated that netball is \u0026ldquo;bad\u0026rdquo; in any way. \u003c/p\u003e\u003cp\u003eACL injuries make up 25% of all netball injuries and the other most common netball injuries occur in the knees or lower leg. With all the running, jumping and quick changes in direction and speed during netball play, it makes sense that the sport would wreak havoc on your knees, shins and ankles. \u003c/p\u003e\u003cp\u003eWith the right support and cross-training, however, netball can also help to strengthen your knees and is still a wonderful way to stay healthy and fit while having fun. As long as you do your best to prevent injury, you should be able to play any sport safely and for many years. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How to strap a knee for netball?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eKnee straps and braces can be helpful for preventing knee injuries, especially if you're prone to injury or have recently recovered from a knee injury. \u003c/p\u003e\u003cp\u003eYou can ask your physiotherapist about the knee straps they recommend and how to wear them safely. Knee straps and braces keep your knee joint stabilised to prevent knee injuries that occur when the ligaments in your knee are overextended or destabilised. \u003c/p\u003e\u003cp\u003eStill, it's important to always warm-up, cool down and work to increase your joint mobility, in addition to wearing a knee strap during netball play.\u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"The benefits of Netball Australia's KNEE Program\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eIt can truly prevent knee injuries in netball. By educating coaches, players and their parents, the KNEE Program is effective at supporting the prevention of knee injuries through its free resources. \u003c/p\u003e\u003cp\u003eWith step-by-step guides and instructional videos on knee injury prevention exercises, more players are able to have access to this quality program and protect their knees for more longevity and enjoyment in the sport. \u003c/p\u003e\u003cp\u003eOverall, proper warm-ups and cool-downs, equipment, knee strapping, nutrition, hydration, cross-training and working with a physio are all keys to preventing knee injuries in netball as well. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How do you tape a knee for stability? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eTaping a knee for stability using specialised techniques and physio tape helps to protect your knee ligaments from moving out of their proper place. Whether due to overuse or a past injury, taping or strapping your knee gives your joint the extra support it needs. \u003c/p\u003e\u003cp\u003eKnee taping requires a specific kind of tape to help with this stabilisation. There are places to anchor your tape and certain tautness and give that's required for a safe end result. \u003c/p\u003e\u003cp\u003eTaping a knee for netball is more complicated than you might think. In most cases, you'll want to learn how to strap your knee from your physiotherapist to ensure you're not doing any unnecessary damage. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What are the most common injuries in netball?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe most common netball injuries include: \u003c/p\u003e\u003cul\u003e \u003cli\u003eAnkle sprains \u003c/li\u003e \u003cli\u003ePatellofemoral syndrome (PFP) \u003c/li\u003e \u003cli\u003ePatellar tendinitis or jumper's knee \u003c/li\u003e \u003cli\u003eACL injuries \u003c/li\u003e \u003cli\u003eShin splints \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAs you can see, these injuries are mostly knee injuries which is why the Netball Australia KNEE Program supports players, coaches and parents through these intense injuries.\u003c/p\u003e\" } }\t\t] } \u003c/script\u003e","webapp_item_slug":"netball-australia-knee-program","webapp_item_view":156567,"webapp_item_title":"Netball Australia KNEE Program | Reducing ACL Injury Risk","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-05-10T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6441","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/may/img-Prolonged-Sitting-Cause-Sciatica-min.jpg"],"short_desc":"We're going over some of the health risks of prolonged sitting, how prolonged sitting affects our bodies, the details of sciatica and some of your most common questions about sciatica and other issues caused by sitting too long.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["5736","6136"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eThese days, we might not realise how much we're sitting down and how this prolonged sitting can have a negative effect on our health.\u003c/p\u003e\u003cp\u003eFrom sitting on the couch watching Netflix, enjoying long brunches on a Sunday, commuting to and from work on the train and sitting at our desks all day long, we're sitting a lot.\u003c/p\u003e\u003cp\u003eIn this blog post, \u003cstrong\u003ewe're going over some of the health risks of prolonged sitting, how prolonged sitting affects our bodies, the details of sciatica and some of your most common questions about sciatica and other issues caused by sitting too long\u003c/strong\u003e. \u003c/p\u003e\u003cp\u003eSo, let's get into it.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eProlonged Sitting Health Risks\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eSome experts suggest that prolonged sitting is more dangerous than smoking. And while this sounds extreme, sitting for long periods can do damage to our health in ways we might not realise. \u003c/p\u003e\u003cp\u003eAs modern lifestyles become more and more sedentary, sitting for long periods of time can cause major issues to your spine. Somewhere between \u003ca href=\"https://healthengine.com.au/info/sciatica\"\u003eone and ten per cent\u003c/a\u003e of the population ages 25 to 45 report sciatica pain, one of the most painful risks of prolonged sitting. \u003c/p\u003e\u003cp\u003eAccording to a study from\u003cstrong\u003e National Health and Nutrition Examinations Surveys, 70% of people spend six hours or more sitting down each day\u003c/strong\u003e. Whether it's sitting at a desk doing work, sitting to watch TV or sitting in a car, bus or train to commute, many spend most of their waking hours sitting down. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eEven those who exercise regularly face health risks from prolonged sitting including:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eHeart disease \u003c/li\u003e \u003cli\u003eCancer \u003c/li\u003e \u003cli\u003eType 2 diabetes \u003c/li\u003e \u003cli\u003eSciatica\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Can Prolonged Sitting Cause Sciatica?\" src=\"/assets/modules/homepage/images/2021/may/img-Prolonged-Sitting-Cause-Sciatica-1-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eStill, regular exercise significantly reduces your risk of these health issues caused by sitting for long periods, but the statistics are unsettling. \u003cstrong\u003eEssentially, if you sit for any prolonged period, it's important to be aware of the risks and how to manage them.\u003c/strong\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eEffects of Prolonged Sitting on Muscles \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eSo, why does sitting wreak havoc on our health? Well, sitting has a profound impact on our muscles and spines. \u003c/p\u003e\u003cp\u003eWhen we sit, all of our upper body weight rests on our lower back. This increased compression in and on our spinal discs and spinal column increases the pressure against our nerve roots that make up our sciatic nerve. This is where sciatica symptoms come in. \u003c/p\u003e\u003cp\u003ePlus, if you have pre-existing back problems, sitting for long periods can worsen your symptoms. Whether it's additional compression causing problems or it's that extra irritation to previously irritated areas, the point is, prolonged sitting causes back pain. \u003c/p\u003e\u003cp\u003eThen, as more pain originates from the spinal column in the lower back, it's bound to travel down to the hip joint, buttocks and back of the leg to the foot, causing a much bigger problem. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is sciatica?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eSciatica is a chronic condition caused by a narrowing of the spine, bone spurs, herniated discs and prolonged sitting. Sciatica can be incredibly painful, requiring \u003ca href=\"https://www.physioinq.com.au/physio-near-me\"\u003ephysiotherapy\u003c/a\u003e and can even cause additional problems like leg and foot pain. \u003c/p\u003e\u003cp\u003eHowever, on many occasions, sciatica can be resolved by taking some preventative measures if you happen to sit for long periods. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eThe main causes of sciatica include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eProlonged sitting \u003c/li\u003e \u003cli\u003eWearing high heels \u003c/li\u003e \u003cli\u003eBone spurs \u003c/li\u003e \u003cli\u003eHerniated discs \u003c/li\u003e \u003cli\u003ePinched nerves\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Can Prolonged Sitting Cause Sciatica?\" src=\"/assets/modules/homepage/images/2021/may/img-Prolonged-Sitting-Cause-Sciatica-2-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eHowever, there are other less common causes of sciatica including:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eTumours \u003c/li\u003e \u003cli\u003eDiabetes \u003c/li\u003e \u003cli\u003eSciatic nerve injury \u003c/li\u003e \u003cli\u003ePelvic fractures \u003c/li\u003e \u003cli\u003eGlute trauma\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eFor those with desk jobs, jobs requiring wearing high heels, jobs requiring heavy lifting or those who are obese or elderly are at \u003cstrong\u003ehigher risk of developing sciatica\u003c/strong\u003e. \u003c/p\u003e\u003cp\u003eEven simple things like carrying heavy items in your back pocket and wearing tight pants can contribute to sciatica.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eThe most common symptoms associated with sciatica include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eLower back pain, usually one-sided \u003c/li\u003e \u003cli\u003ePain in your glutes and down one or both legs \u003c/li\u003e \u003cli\u003eHeightened pain during a sneeze or cough \u003c/li\u003e \u003cli\u003eNumbness \u003c/li\u003e \u003cli\u003eTingling sensations \u003c/li\u003e \u003cli\u003eMuscle weakness\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThe severity of these symptoms will vary from person to person ranging from a dull ache to unbearable shooting pains.\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eFAQs About Sciatica\u003c/strong\u003e\u003c/h2\u003e\u003ch3\u003e\u003cstrong\u003eCan prolonged sitting cause sciatica?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYes, prolonged sitting can cause sciatica. The weight of your upper body is displaced entirely onto your lower body putting pressure on your sciatic nerve which causes sciatica. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eDoes sitting make sciatica worse?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYes, sitting can make sciatica worse. Prolonged sitting can worsen sciatica as the pressure travels down into your glutes, hamstring and foot. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow should I sit to avoid sciatica?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eTo avoid sciatica it's best to consistently switch your sitting positions, use back support, avoid sitting on soft surfaces and stay hydrated. \u003c/p\u003e\u003cp\u003eBy switching your sitting positions every 20 to 30 minutes, you avoid putting pressure on the same parts of your spine for too long. It's also recommended that every 30 minutes, you get up, walk around and do some stretching. Be sure to set a timer so you don't forget. \u003c/p\u003e\u003cp\u003eYou can also use a small pillow or rolled-up towel to support your lower back while sitting to minimise the likelihood of disc shifts. \u003c/p\u003e\u003cp\u003eSitting on couches and chairs that are too soft can also contribute to sciatica pain. Without the proper support, you're more likely to slouch and pull on your spine in unhealthy ways. So, while it may be counterintuitive, firmer couches and chairs are better. \u003c/p\u003e\u003cp\u003eAnd finally, you'll do well to stay hydrated as this will help keep your spinal discs lubricated which absorbs your weight and helps avoid too much spinal compression. \u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Can Prolonged Sitting Cause Sciatica?\" src=\"/assets/modules/homepage/images/2021/may/img-Prolonged-Sitting-Cause-Sciatica-3-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCan sitting too long cause nerve damage?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYes, sitting too long can cause nerve damage in your spine and elsewhere. Although it might seem like sitting down would be a way to ease pain, your body is actually made to move and inactivity is actually worse for the back pain we might be experiencing. \u003c/p\u003e\u003cp\u003eIt's only been since recent times that humans are sitting for prolonged periods. We're simply not built for it. When you sit too long, excessive pressure is put on your spine which, if untreated can cause nerve damage and pain. \u003c/p\u003e\u003cp\u003eHowever, sciatica and lower back pain aren't the same things. Sciatica is a type of lower back pain but sitting too long can cause a plethora of other issues as well. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow do I stop sciatica pain when sitting?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe best way to stop sciatica pain when sitting is to \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ework with a physiotherapist\u003c/a\u003e. Since sciatica can easily turn into a full-body experience, you'll likely need the assistance of an expert to help you manage your symptoms and reverse your sciatica. \u003c/p\u003e\u003cp\u003eWhen you work with a physio, you'll create a tailored program of stretching and strengthening exercises together based on your unique body and goals with their expertise. \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003eBook an appointment with a physiotherapist today\u003c/a\u003e to finally deal with your sciatica back pain. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eIs sitting cross-legged bad for sciatica? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eNo, sitting cross-legged is not bad for sciatica. In fact, there are a few ways you can sit that won't make your sciatica worse. \u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003cstrong\u003eSit with an open hip angle.\u003c/strong\u003e Instead of sitting with your feet flat on the floor with your hips, knees and ankles at a 90-degree angle, try sitting in a way that allows your hips to be more open. You might raise your seat a bit higher, sit on a firm pillow or tuck your feet underneath you. With less compression in your hips, you'll be taking some pressure off your sciatic nerve. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eSit cross-legged.\u003c/strong\u003e Sitting cross-legged or with one leg crossed over the other in a figure four position can give you some relief for sciatica pain. It also helps lengthen the piriformis muscle and decreases the pressure on your sciatic nerve. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eSit with proper back support.\u003c/strong\u003e With some lower back support from a lumbar roll cushion or by using a chair with lumbar support built-in, you can help the appropriate muscles relax to take some pressure off of your sciatic nerve. \u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eCan you sleep on your side with sciatica?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYes, you can sleep on your side with sciatica. You can also sleep on your back with sciatica. However, it is not recommended you sleep on your stomach with sciatica. \u003c/p\u003e\u003cp\u003eWhen sleeping on your side with sciatica, lie on your bed with your injured side toward the ceiling. If there is a gap between your waist and your bed, place a small pillow in the space to fill the gap for more support.\u003c/p\u003e\u003cp\u003eMany also find it helpful to place a pillow between their knees to help relieve sciatica pain while sleeping on their side.\u003c/p\u003e\u003cp\u003eSleeping on your side in a fetal position, curling your body into a \u0026ldquo;C\u0026rdquo; shape, can also help because the curved position of your spine can release tension and create more space.\u003c/p\u003e\u003cp\u003eIf you find sleeping on your side to be uncomfortable, you might try sleeping on your back which is also ok if you're suffering from sciatica. However, to create more space in your lower back, try putting a pillow under your knees while resting your heels on the mattress.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"text-decoration: underline;\"\u003eAdditionally, you might also put a towel or thin pillow under your lower back while sleeping on your back to straighten out the curve of your spine and relieve pain.\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eBelieve it or not, sleeping on the floor might also help with sciatica. It may seem like a soft mattress would be ideal for pain relief, but firm surfaces actually better support your muscles and bones during sleep. So, if you have extreme sciatica pain, sleeping on the floor can really help.\u003c/p\u003e\u003cp\u003eIf you're dealing with painful sciatica due to prolonged sitting and you're not sure what else to do, \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ebook an appointment\u003c/a\u003e with one of our expert physiotherapists at Physio Inq. \u003c/p\u003e\u003cp\u003eWith convenient clinic locations all across Australia and \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003eMobile \u0026 In-Home physio\u003c/a\u003e services that can bring relief to you, physiotherapy can start you on a journey to being pain-free.\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003eCall us today or book an appointment online\u003c/a\u003e and let the Physio Inq team help you manage your sciatica once and for all. \u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/can-prolonged-sitting-cause-sciatica\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"Prolonged Sitting Health Risks \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eSitting for long periods of time can cause major issues to your spine. Somewhere between one and ten per cent of the population ages 25 to 45 report sciatica pain, one of the most painful risks of prolonged sitting. \u003c/p\u003e\u003cp\u003eAccording to a study from\u003cstrong\u003e National Health and Nutrition Examinations Surveys, 70% of people spend six hours or more sitting down each day\u003c/strong\u003e. Whether it's sitting at a desk doing work, sitting to watch TV or sitting in a car, bus or train to commute, many spend most of their waking hours sitting down. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eEven those who exercise regularly face health risks from prolonged sitting including:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eHeart disease \u003c/li\u003e \u003cli\u003eCancer \u003c/li\u003e \u003cli\u003eType 2 diabetes \u003c/li\u003e \u003cli\u003eSciatica \u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Effects of Prolonged Sitting on Muscles\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eSitting has a profound impact on our muscles and spines. \u003c/p\u003e\u003cp\u003eWhen we sit, all of our upper body weight rests on our lower back. This increased compression in and on our spinal discs and spinal column increases the pressure against our nerve roots that make up our sciatic nerve. This is where sciatica symptoms come in. \u003c/p\u003e\u003cp\u003ePlus, if you have pre-existing back problems, sitting for long periods can worsen your symptoms. Whether it's additional compression causing problems or it's that extra irritation to previously irritated areas, the point is, prolonged sitting causes back pain. \u003c/p\u003e\u003cp\u003eThen, as more pain originates from the spinal column in the lower back, it's bound to travel down to the hip joint, buttocks and back of the leg to the foot, causing a much bigger problem. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"What is sciatica?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eSciatica is a chronic condition caused by a narrowing of the spine, bone spurs, herniated discs and prolonged sitting. Sciatica can be incredibly painful, requiring and can even cause additional problems like leg and foot pain. \u003c/p\u003e\u003cp\u003eHowever, on many occasions, sciatica can be resolved by taking some preventative measures if you happen to sit for long periods. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eThe main causes of sciatica include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eProlonged sitting \u003c/li\u003e \u003cli\u003eWearing high heels \u003c/li\u003e \u003cli\u003eBone spurs \u003c/li\u003e \u003cli\u003eHerniated discs \u003c/li\u003e \u003cli\u003ePinched nerves \u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Can prolonged sitting cause sciatica? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eYes, prolonged sitting can cause sciatica. The weight of your upper body is displaced entirely onto your lower body putting pressure on your sciatic nerve which causes sciatica. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Does sitting make sciatica worse?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eYes, sitting can make sciatica worse. Prolonged sitting can worsen sciatica as the pressure travels down into your glutes, hamstring and foot. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How should I sit to avoid sciatica?\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eTo avoid sciatica it's best to consistently switch your sitting positions, use back support, avoid sitting on soft surfaces and stay hydrated. \u003c/p\u003e\u003cp\u003eBy switching your sitting positions every 20 to 30 minutes, you avoid putting pressure on the same parts of your spine for too long. It's also recommended that every 30 minutes, you get up, walk around and do some stretching. Be sure to set a timer so you don't forget. \u003c/p\u003e\u003cp\u003eYou can also use a small pillow or rolled-up towel to support your lower back while sitting to minimise the likelihood of disc shifts. \u003c/p\u003e\u003cp\u003eSitting on couches and chairs that are too soft can also contribute to sciatica pain. Without the proper support, you're more likely to slouch and pull on your spine in unhealthy ways. So, while it may be counterintuitive, firmer couches and chairs are better. \u003c/p\u003e\u003cp\u003eAnd finally, you'll do well to stay hydrated as this will help keep your spinal discs lubricated which absorbs your weight and helps avoid too much spinal compression. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Can sitting too long cause nerve damage? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eYes, sitting too long can cause nerve damage in your spine and elsewhere. Although it might seem like sitting down would be a way to ease pain, your body is actually made to move and inactivity is actually worse for the back pain we might be experiencing. \u003c/p\u003e\u003cp\u003eIt's only been since recent times that humans are sitting for prolonged periods. We're simply not built for it. When you sit too long, excessive pressure is put on your spine which, if untreated can cause nerve damage and pain. \u003c/p\u003e\u003cp\u003eHowever, sciatica and lower back pain aren't the same things. Sciatica is a type of lower back pain but sitting too long can cause a plethora of other issues as well. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How do I stop sciatica pain when sitting? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eThe best way to stop sciatica pain when sitting is to work with a physiotherapist. Since sciatica can easily turn into a full-body experience, you'll likely need the assistance of an expert to help you manage your symptoms and reverse your sciatica. \u003c/p\u003e\u003cp\u003eWhen you work with a physio, you'll create a tailored program of stretching and strengthening exercises together based on your unique body and goals with their expertise. Book an appointment with a physiotherapist today to finally deal with your sciatica back pain. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Is sitting cross-legged bad for sciatica? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eNo, sitting cross-legged is not bad for sciatica. In fact, there are a few ways you can sit that won't make your sciatica worse. \u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003cstrong\u003eSit with an open hip angle.\u003c/strong\u003e Instead of sitting with your feet flat on the floor with your hips, knees and ankles at a 90-degree angle, try sitting in a way that allows your hips to be more open. You might raise your seat a bit higher, sit on a firm pillow or tuck your feet underneath you. With less compression in your hips, you'll be taking some pressure off your sciatic nerve. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eSit cross-legged.\u003c/strong\u003e Sitting cross-legged or with one leg crossed over the other in a figure four position can give you some relief for sciatica pain. It also helps lengthen the piriformis muscle and decreases the pressure on your sciatic nerve. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eSit with proper back support.\u003c/strong\u003e With some lower back support from a lumbar roll cushion or by using a chair with lumbar support built-in, you can help the appropriate muscles relax to take some pressure off of your sciatic nerve. \u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Can you sleep on your side with sciatica? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eYes, you can sleep on your side with sciatica. You can also sleep on your back with sciatica. However, it is not recommended you sleep on your stomach with sciatica. \u003c/p\u003e\u003cp\u003eWhen sleeping on your side with sciatica, lie on your bed with your injured side toward the ceiling. If there is a gap between your waist and your bed, place a small pillow in the space to fill the gap for more support.\u003c/p\u003e\" } }\t\t] } \u003c/script\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 53.3%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"can-prolonged-sitting-cause-sciatica","webapp_item_view":156567,"webapp_item_title":"Can Prolonged Sitting Cause Sciatica?","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-05-05T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6393","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/apr/img-Get-Back-On-Track-To-A-Healthier-Version-min.jpg"],"short_desc":"Our fitness routines have gone by the wayside and that fridge has been calling our name at our WFH set up! So what better time to get back on track with the start of the New Year?! Going too hard too fast is a very common thing we see here at Physio Inq. So with that in mind, let's talk about a few tips if you're wondering how to get my health back on track and some ways to avoid injuring yourself in the process!","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["5971","5909"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eIt's the start of 2021. The slogan of \u0026ldquo;new year, new me\u0026rdquo; has never been more relevant after this past year. Let's be honest, 2020 has been tough on most of us. \u003c/p\u003e\u003cp\u003eOur fitness routines have gone by the wayside and that fridge has been calling our name at our WFH set up! So what better time to get back on track with the start of the New Year?!\u003c/p\u003e\u003cp\u003eBut hang on, there are a few things to consider before jumping back into your \u0026ldquo;Pre-COVID\u0026rdquo; routine. What have you been doing for activity since starting your work from home journey? Have you put on some kilos? Do you have a good workstation set up? How has your diet been?\u003c/p\u003e\u003cp\u003eGoing too hard too fast is a very common thing we see here at \u003ca href=\"https://www.physioinq.com.au/ndis-exercise-physiology\" target=\"_blank\"\u003ePhysio Inq\u003c/a\u003e. So with that in mind, let's talk about a few tips if you're wondering how to get my health back on track and some ways to avoid injuring yourself in the process!\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e1.\u003c/strong\u003e \u003cstrong\u003eGive yourself at least 48 hours between sessions.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAllowing your body to recover is key to getting back on track. This will give all your tissues time to adapt to the higher load you are placing on them. \u003c/p\u003e\u003cp\u003eLimit yourself to three sessions a week for the first two weeks (or even less!) \u003c/p\u003e\u003cp\u003eMuscular strength is increased by load which results in small micro-tears of the muscular fibres.\u0026nbsp; Allowing them to heal before adding more load will allow them to get stronger! So, don't overdo it and make sure you're giving your muscles plenty of time to recover and reboot.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e2.\u003c/strong\u003e \u003cstrong\u003eGauge your number of reps by intensity instead of the number.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eInstead of completing that mandatory 3 sets of 10, make sure your loading reflects a decent effort and you aren't over-doing it. \u003c/p\u003e\u003cp\u003eAim for 60% of your max. For example, if 10/10 is a failure, aim for 6/10. If you are completing cardio exercises, you shouldn't be able to sing or have a conversation with your friend. But, you also don't want to be gasping. \u003c/p\u003e\u003cp\u003eLong story short, your fitness levels may have gone way down compared to your pre-COVID levels. That's why you're getting back on track right? So, listen to your body and don't do too much. Slowly but surely you'll be able to work your way up to higher intensity workouts. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003e3.\u003c/strong\u003e \u003cstrong\u003eWarm-Up and Cool Down\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eComplete a warm-up! We can't stress this one enough. It's the easiest way to prevent unnecessary injuries when getting back on track with a fitness routine.\u003c/p\u003e\u003cp\u003eFocus on getting all the joints moving and lubricated. For example, complete your glute activation work and your back/hip/ankle mobility before getting into those squats. \u003c/p\u003e\u003cp\u003eGenerally, this should also include some light cardio to increase your heart rate and get the blood pumping!\u003c/p\u003e\u003cp\u003eAnd don't forget to cool down either! Static stretching and gently calming down your heart rate improves flexibility and can prevent future injuries. The more agile and flexible you are, the less prone to injury you become. So, both warm-ups and cool downs are super important!\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e4.\u003c/strong\u003e \u003cstrong\u003eEase into jumping exercises.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAny jumping, hopping or skipping exercises should be started or re-added carefully. These exercises cause the biggest loads on tendons and bones. \u003c/p\u003e\u003cp\u003eTake the non-jumping modifications of your normal workouts when you're first getting back into the swing of things and make sure that when you do add jumping, you're allowing extra recovery time. Your body can take up to 72 hours to recover afterwards.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e5.\u003c/strong\u003e \u0026nbsp; \u003cstrong\u003eSleep and eat well.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eSleep is by far the best recovery tool! Getting 7 to 9 hours of sleep every night is important at all times but especially when exercising. This is the time when your muscles rebuild and your energy levels are restored. \u003c/p\u003e\u003cp\u003eIt's easy to skimp on sleep but certainly not worth it, especially when you're pushing your body harder than it's used to since COVID.\u003c/p\u003e\u003cp\u003eWith diet, if your calorie output through exercise goes up, you need to give your body the nutrients to recover from the higher level of activity. Make sure you're getting in your leafy greens, grains, and protein to help those tissues grow!\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"11 Tips To Get Back On Track To A Healthier Version Of You\" src=\"/assets/modules/homepage/images/2021/apr/img-Get-Back-On-Track-To-A-Healthier-Version-1-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e6. Choose your workouts wisely.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eEven if you used to lifting weights regularly or going for a 5K run every other day before the pandemic, chances are, these probably won't be the best workouts to do when you're first getting back into the swing of things.\u003c/p\u003e\u003cp\u003eSo, choose low-impact workouts for the first few months to get your body re-acclimated to exercise. Yoga or Pilates are good places to start since they often have modification options and low-impact bodyweight workouts are generally safe for beginners or restarting a fitness routine.\u003c/p\u003e\u003cp\u003eEven better, \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003emake an appointment with a physiotherapist\u003c/a\u003e to help you come up with an exercise routine that meets your appropriate level. By working with a professional, you'll be pushed to your limits but they'll make sure it's done safely and without injury.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e7. Learn from your mistakes.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eSo, you've fallen off the wagon. That's totally normal now and then. And especially considering the state of the world, it's perfectly understandable. However, instead of getting down about it, choose to learn from your mistakes and make changes based on actual data.\u003c/p\u003e\u003cp\u003ePerhaps you binged on treats a little too often in 2020. That might teach you not to keep treats in the house and only indulge on a night out when it's really a treat. \u003c/p\u003e\u003cp\u003eOr, perhaps home workouts just aren't doing it for you. That might mean you should get outside,\u0026nbsp; workout with a friend, or book an appointment with an \u003ca href=\"https://www.physioinq.com.au/ndis-exercise-physiology\" target=\"_blank\"\u003eexercise physiotherapist\u003c/a\u003e.\u003c/p\u003e\u003cp\u003eLearn from what went wrong in 2020 and you'll get back on track in no time.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e8. Set realistic goals.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAnother key to getting back on track after last year is by setting realistic, achievable goals. That means, don't change everything at once and only bite off what you can chew.\u003c/p\u003e\u003cp\u003eWhen we want to make changes in our lives, it's so easy to set lofty goals, planning to overhaul everything instead of setting more realistic goals that are actually doable. \u003c/p\u003e\u003cp\u003eFor example, simply aiming to move your body somehow, someway every day is a perfectly reasonable goal that's totally attainable. And you might be surprised at how much of a difference it makes.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e9. Don't punish yourself.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eWhen we come from a place of punishment, things can get a little out of hand. We tend to get injured in an attempt to make a comeback because we're punishing ourselves for any results we feel we've lost. \u003c/p\u003e\u003cp\u003eA better method is offering kindness to yourself, accepting that you need to get back on track, and taking it slow. When we let our emotions take over, it can cloud our judgement and in the spirit of punishment, we might do too much too soon.\u003c/p\u003e\u003cp\u003eSo, don't punish yourself. Getting back on track is all part of the process.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e10. A little goes a long way.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAt the end of the day, a little bit does go a long way. However, you actually have to do that little bit. Sometimes this tip can get confused with not doing much at all and still expecting results. On the contrary, doing a little bit every day can help you get back on track to a healthier you.\u003c/p\u003e\u003cp\u003eNot to mention, doing just a little (especially in the beginning) and a surefire way to prevent injuries. After taking time off, you don't want to just jump right back into your regular routine. So, starting with just a little can go a long way towards getting your body back in pre-COVID shape.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e11. Remember your \u0026ldquo;why.\u0026rdquo;\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eLast but not least, remembering why you want to take care of your health is the best way to get back on track once and for all. Always coming back to your \u0026ldquo;why\u0026rdquo; is so important and can really give you that final push to take matters into your own hands. \u003c/p\u003e\u003cp\u003eMaybe your \u0026ldquo;why\u0026rdquo; is making sure you live as long as possible to see your kids and grandchildren grow up. Maybe you're training for a triathlon and want to prove to yourself that you can do it. Maybe you simply want to feel and look better.\u003c/p\u003e\u003cp\u003eRemembering why you started helps you stay motivated on the off days and can even prevent you from completely falling off the horse again. When you know why you're eating better and keeping up with your exercise routine, it becomes a lot easier to stick with it.\u003c/p\u003e\u003cp\u003e Come in and see one of our knowledgeable \u003ca href=\"https://www.physioinq.com.au/exercise-physiologist-near-me\" target=\"_blank\"\u003eExercise Physiologist\u003c/a\u003e and get back on track with your fitness routine after a bumpy 2020! We're here to support you along the way. So, stay injury-free and fitter than ever. \u003ca href=\"tel:1300731733\"\u003eCall Physio Inq today!\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/11-tips-to-get-back-to-a-healthier-version-of-you\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"11 Tips To Get Back On Track To A Healthier Version Of You\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003col\u003e \u003cli\u003eGive yourself at least 48 hours between sessions.\u003c/li\u003e \u003cli\u003eGauge your number of reps by intensity instead of the number.\u003c/li\u003e \u003cli\u003eWarm-Up and Cool Down.\u003c/li\u003e \u003cli\u003eEase into jumping exercises.\u003c/li\u003e \u003cli\u003eSleep and eat well.\u003c/li\u003e \u003cli\u003eChoose your workouts wisely.\u003c/li\u003e \u003cli\u003eLearn from your mistakes.\u003c/li\u003e \u003cli\u003eSet realistic goals.\u003c/li\u003e \u003cli\u003eDon't punish yourself.\u003c/li\u003e \u003cli\u003eA little goes a long way.\u003c/li\u003e \u003cli\u003eRemember your \u0026ldquo;why.\u0026rdquo;\u003c/li\u003e\u003c/ol\u003e\" } }\t\t] } \u003c/script\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 53.3%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"11-tips-to-get-back-to-a-healthier-version-of-you","webapp_item_view":156567,"webapp_item_title":"11 Tips To Get Back On Track To A Healthier Version Of You","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-04-22T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6567","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/apr/img-Prevent-Soccer-Injuries-for-the-Upcoming-Season-min.jpg"],"short_desc":"Here, we'll be going over the most common soccer injuries and their causes, how to prevent these injuries, and the various ways a sports physiotherapist can help.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6345","6164"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eSoccer games are exciting both to watch and to play in. They seem to never stop with players constantly running across the pitch, chasing the black and white ball, and completing incredible scores that you can't help but be impressed with.\u003c/p\u003e\u003cp\u003eBut, it's hard to deny how often injuries happen in soccer both on the professional level and in amateur leagues. After all, it's a grueling sport requiring peak physical fitness and various preventative measures.\u003c/p\u003e\u003cp\u003eHere, we'll be going over the most common soccer injuries and their causes, how to prevent these injuries, and the various ways a \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003esports physiotherapist\u003c/a\u003e can help.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eSoccer Injury Statistics\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eFootball, or soccer, is a hugely popular sport, for all age groups, worldwide. Since we have a continual influx of novice players, there are many cases of injury. \u003c/p\u003e\u003cp\u003eSport Medicine Australia revealed that in 2002-2003, 3,270 persons were admitted to hospitals across Australia for soccer-related injuries. The rate of injury for soccer players is said to be up to 35 injuries per 1,000 playing hours.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eEvidence suggests that: \u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eMore injuries occur during games than training. \u003c/li\u003e \u003cli\u003eUp to 35% of injuries are caused by foul play. \u003c/li\u003e \u003cli\u003eThe most common types of injuries are bruising, sprains, strains, fractures and dislocations. \u003c/li\u003e \u003cli\u003eInjuries to the lower body, namely the ankle and knee, to the upper body and head are most common. \u003c/li\u003e \u003cli\u003eCommon causes of injuries are player contact, falls and tackles. \u003c/li\u003e \u003cli\u003eThe quality of playing areas may contribute to injury. \u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eWhat are the most common injuries in soccer?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eSoccer involves a lot of running, jumping, stopping and starting, quick changes in direction, and of course, kicking. As you might expect, these kinds of intense movements can cause a lot of injuries. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eThe most common soccer injuries include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eAnkle sprains\u003c/li\u003e \u003cli\u003eKnee injuries\u003c/li\u003e \u003cli\u003eCalf strains\u003c/li\u003e \u003cli\u003eClavicle fracture\u003c/li\u003e \u003cli\u003eFoot fracture\u003c/li\u003e \u003cli\u003eWrist fracture\u003c/li\u003e \u003cli\u003eKneecap bursitis\u003c/li\u003e \u003cli\u003eMeniscal tear\u003c/li\u003e \u003cli\u003eConcussion\u003c/li\u003e \u003cli\u003eCuts and bruises\u003c/li\u003e \u003cli\u003eShin splints\u003c/li\u003e \u003cli\u003eHeat-related conditions\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eCauses of Common Soccer Injuries\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eTo better understand the most common soccer injuries and for soccer players to better avoid injuries while playing soccer, let's go through each injury and determine the\u0026nbsp; most common causes.\u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003cstrong\u003eKnee and calf injuries\u003c/strong\u003e are often caused by running, twisting, and changes in direction.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eHead injuries\u003c/strong\u003e are generally caused by collisions or falls.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eMeniscal tears\u003c/strong\u003e are often caused by sudden changes in direction or an intense blow to the knee.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eShin splints\u003c/strong\u003e are mostly caused by excessive force put on the shin bone from running for long periods or from jumping, stopping suddenly, or changing direction.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eAnkle injuries\u003c/strong\u003e can be caused by a variety of things including a poorly maintained field, improper footwear, landing from a jump incorrectly, and sudden changes in direction.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eFractures\u003c/strong\u003e are often caused by falls and hard collisions.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eHeat-related condition\u003c/strong\u003es are generally caused by improper hydration and playing non-stop in extreme heat conditions.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eKnowing what causes the most common soccer injuries can help us do as much as possible to prevent these injuries. Let's dive a little deeper into how we can avoid soccer injuries. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow to Avoid Injuries in Soccer\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIt is possible and advisable to take injury prevention measures whille playing soccer. We will discuss some of them now.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003ePreseason Training\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eMany injuries are sustained at the start of the season because players are usually out of shape and perform too much too soon. \u003c/p\u003e\u003cp\u003eLeading into the season, players should perform light leg and core strengthening and agility training, and endurance exercise, before they need to do the jumps, kicks, jogging and sprinting in season. \u003c/p\u003e\u003cp\u003eThis helps to prepare the muscles for the complex and unpredictable movements performed during a game.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStretch Out\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eMuscles that are tense are likely to get inflamed or torn. If you're wondering how to prevent ankle injuries in soccer, ensuring that leg muscles and ankle and hip joints are warmed up properly before a game or training is key. \u003c/p\u003e\u003cp\u003eA slow jog would suffice for how to prevent hamstring injuries in soccer as well.\u003c/p\u003e\u003cp\u003eStretch after each game or training to help cool down and ease tensed-up muscles. It helps the body rest better, improves athletic performance due to increased muscle readiness, decreases the risk of traumatic or overuse injuries, helps joints move through their full range of motion, and enables muscles to work more effectively. So many benefits!\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eKnee-Strengthening Exercises\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eKnee injuries are common in youth soccer; the most serious of which is an anterior cruciate ligament (ACL) rupture, which equates to 25% of injuries occurring on the soccer field. \u003c/p\u003e\u003cp\u003eA serious injury to the knee could put a player on the sidelines for a long period of time, and in some cases, could end a player's career. Below are some knee strengthening exercises to prevent ACL injuries. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow to Prevent ACL Injuries in Soccer\u003c/strong\u003e\u003c/h3\u003e\u003col\u003e \u003cli\u003e\u003cstrong\u003eLeg Press:\u003c/strong\u003e This exercise builds quad strength with no impact and little stress on the joint. You can work your legs together or separately for an additional challenge. Sets/Reps: 4x12\u003c/li\u003e\u003c/ol\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/UYdx6ammdwU?start=65\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UCLBVA29QFjSo3c8NpGD89lw\" target=\"_blank\"\u003eNaomi Kong\u003c/a\u003e\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"2\"\u003e \u003cli\u003e\u003cstrong\u003ePhysioball Hamstring Curl:\u003c/strong\u003e If you're going to strengthen your quads, you need to strengthen your hamstrings to prevent an imbalance. Sets/Reps: 4x12\u003c/li\u003e\u003c/ol\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/WNB90xXLEOg?start=57\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UChVak8_IyuqcErdf_jQUOHA\" target=\"_blank\"\u003eMind Pump TV\u003c/a\u003e\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"3\"\u003e \u003cli\u003e\u003cstrong\u003eSingle-Leg Stance:\u003c/strong\u003e It may seem simple, but this balance exercise improves knee stabilizer strength and balance. All you need to do is stand on one leg. For an additional challenge, rotate your body slowly to your left and right. Sets/Duration: 2x30-60 seconds, several times a day.\u003c/li\u003e\u003c/ol\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/PzaeZjsVs5Q?start=57\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UCe_tW5l58sxUne7GyRyUN3Q\" target=\"_blank\"\u003eMeasure \u0026 Evaluation Techniques\u003c/a\u003e\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"4\"\u003e \u003cli\u003e\u003cstrong\u003eBulgarian Split Squat:\u003c/strong\u003e A specific type of unilateral split stance exercise that demands more unilateral balance and strength than a normal split squat (no bench or box). In this exercise, the lifter places their back leg on a bench or box, increasing the demands and emphasis on the front leg muscles and increasing the complexity (balance, strength, coordination, etc.). Sets/Duration: 4x12 \u003c/li\u003e\u003c/ol\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/7Aqeb8UHl4k?start=57\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UCwJfDTNqtM5n-dQBfuuHzYw\" target=\"_blank\"\u003eMen's Health\u003c/a\u003e\u003c/p\u003e\u003cp\u003eFor the best results, complete these exercises under the supervision and instruction of a \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ephysiotherapist\u003c/a\u003e.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eProtective Gear That Fits\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eWearing protective gear that is over or undersized is like not wearing any at all. Shin guards and cleats help protect the shin and foot, preventing shin and foot injuries. So, be sure to wear the right fit.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eField Maintenance\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eStudies show that approximately 25% of injuries in youth soccer arise from poor field conditions. \u003cbr /\u003eOfficials are technically held for this, but coaches and the players who want to avoid getting injured should inspect the field for rocks, debris, holes, and puddles. Posts too should be inspected.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eFair Play\u003c/strong\u003e\u003c/p\u003e\u003cp\u003ePlayers hitting or brushing against each other is regular in soccer and it is the responsibility of the referee or official to ensure fair play. The referees protect the players from injuries by blowing against opposing teams in light of aggressive contact and rough tackles. \u003cbr /\u003eAdherence to rules and regulations by players helps prevent injuries.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eLet Old Wounds Heal\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eIt is advised that players should fully recover from previous injuries before resuming training. If players are rushed back into the game, you risk that player aggravating the injury or having an injury setback. \u003c/p\u003e\u003cp\u003eWhen young players are eager to play it's the responsibility of the coach to make sure their players are fully healed before they resume training.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow Physiotherapy Can Help with Soccer Injuries \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003eSports physiotherapists\u003c/a\u003e are trained to help you prevent and manage soccer injuries and can be a huge help towards perfecting your game and avoiding any unnecessary downtime due to injury.\u003c/p\u003e\u003cp\u003eWhether you're serious about playing soccer at the professional level or you play as a hobby and simply want to protect yourself from injury, seeing a physiotherapist is the best thing you can do.\u003c/p\u003e\u003cp\u003eA sports or exercise physiotherapist can, first of all, prevent soccer injuries by implementing a personalised exercise plan that strengthens and lengthens the specific muscles you use to play soccer. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eThey'll also help you incorporate an effective warm-up and cool-down routine to do before and after your play.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003ePlus, a physiotherapist is essential if you're managing a soccer injury. A physio will push you to your appropriate edge in order to recover more quickly without overdoing it and making the injury worse. \u003c/p\u003e\u003cp\u003eYou'll learn how to rest and recover properly while also rebuilding your strength to get back in the game as safely as possible. \u003c/p\u003e\u003cp\u003eLong story short, soccer players and athletes of any kind should definitely have a physiotherapist in their corner.\u003c/p\u003e\u003cp\u003eSoccer is a great sport that promotes hard work, team spirit, and self-esteem, not to mention the physical benefits. But injuries can be a major setback. \u003c/p\u003e\u003cp\u003eWe highly recommend taking injury prevention measures like pre-season training, warm-ups and stretching before and after exercise, and specific knee strengthening exercises. \u003c/p\u003e\u003cp\u003eIn addition, regularly check that your gear fits properly and that your field is in good condition. Play fairly and, if you do get injured, be sure to get it under control before returning to training.\u003c/p\u003e\u003cp\u003eDealing with a soccer injury? Want to learn better ways to prevent soccer injuries? Our exercise physiotherapists can help. Call \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ePhysio Inq\u003c/a\u003e to set up an appointment today!\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAdditional Resources\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/5-most-common-injuries-in-soccer\" target=\"_blank\"\u003e5 most common injuries in soccer. What you need to know\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/cardio-vs-strength-soccer-training\" target=\"_blank\"\u003eIs cardio more important that strength in soccer?\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/prevention-soccer-injuries\" target=\"_blank\"\u003eSoccer injuries. Prevention strategies for soccer related injuries\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-to-prevent-soccer-injuries\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"What are the most common injuries in soccer? \", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eSoccer involves a lot of running, jumping, stopping and starting, quick changes in direction, and of course, kicking. As you might expect, these kinds of intense movements can cause a lot of injuries. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eThe most common soccer injuries include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eAnkle sprains\u003c/li\u003e \u003cli\u003eKnee injuries\u003c/li\u003e \u003cli\u003eCalf strains\u003c/li\u003e \u003cli\u003eClavicle fracture\u003c/li\u003e \u003cli\u003eFoot fracture\u003c/li\u003e \u003cli\u003eWrist fracture\u003c/li\u003e \u003cli\u003eKneecap bursitis\u003c/li\u003e \u003cli\u003eMeniscal tear\u003c/li\u003e \u003cli\u003eConcussion\u003c/li\u003e \u003cli\u003eCuts and bruises\u003c/li\u003e \u003cli\u003eShin splints\u003c/li\u003e \u003cli\u003eHeat-related conditions\u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Causes of Common Soccer Injuries\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003eTo better understand the most common soccer injuries and for soccer players to better avoid injuries while playing soccer, let's go through each injury and determine the most common causes.\u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003cstrong\u003eKnee and calf injuries\u003c/strong\u003e are often caused by running, twisting, and changes in direction.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eHead injuries\u003c/strong\u003e are generally caused by collisions or falls.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eMeniscal tears\u003c/strong\u003e are often caused by sudden changes in direction or an intense blow to the knee.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eShin splints\u003c/strong\u003e are mostly caused by excessive force put on the shin bone from running for long periods or from jumping, stopping suddenly, or changing direction.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eAnkle injuries\u003c/strong\u003e can be caused by a variety of things including a poorly maintained field, improper footwear, landing from a jump incorrectly, and sudden changes in direction.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eFractures\u003c/strong\u003e are often caused by falls and hard collisions.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eHeat-related condition\u003c/strong\u003es are generally caused by improper hydration and playing non-stop in extreme heat conditions.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eKnowing what causes the most common soccer injuries can help us do as much as possible to prevent these injuries. Let's dive a little deeper into how we can avoid soccer injuries. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How to Avoid Injuries in Soccer\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cp\u003e\u003cstrong\u003ePreseason Training\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eMany injuries are sustained at the start of the season because players are usually out of shape and perform too much too soon. \u003c/p\u003e\u003cp\u003eLeading into the season, players should perform light leg and core strengthening and agility training, and endurance exercise, before they need to do the jumps, kicks, jogging and sprinting in season. \u003c/p\u003e\u003cp\u003eThis helps to prepare the muscles for the complex and unpredictable movements performed during a game.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStretch Out\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eMuscles that are tense are likely to get inflamed or torn. If you're wondering how to prevent ankle injuries in soccer, ensuring that leg muscles and ankle and hip joints are warmed up properly before a game or training is key. \u003c/p\u003e\u003cp\u003eA slow jog would suffice for how to prevent hamstring injuries in soccer as well.\u003c/p\u003e\u003cp\u003eStretch after each game or training to help cool down and ease tensed-up muscles. It helps the body rest better, improves athletic performance due to increased muscle readiness, decreases the risk of traumatic or overuse injuries, helps joints move through their full range of motion, and enables muscles to work more effectively. So many benefits!\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eKnee-Strengthening Exercises\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eKnee injuries are common in youth soccer; the most serious of which is an anterior cruciate ligament (ACL) rupture, which equates to 25% of injuries occurring on the soccer field. \u003c/p\u003e\u003cp\u003eA serious injury to the knee could put a player on the sidelines for a long period of time, and in some cases, could end a player's career. Below are some knee strengthening exercises to prevent ACL injuries. \u003c/p\u003e\" } }, { \"@type\": \"Question\", \"name\": \"How to Prevent ACL Injuries in Soccer\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003col\u003e \u003cli\u003e\u003cstrong\u003eLeg Press:\u003c/strong\u003e This exercise builds quad strength with no impact and little stress on the joint. You can work your legs together or separately for an additional challenge. Sets/Reps: 4x12\u003c/li\u003e \u003cli\u003e\u003cstrong\u003ePhysioball Hamstring Curl:\u003c/strong\u003e If you're going to strengthen your quads, you need to strengthen your hamstrings to prevent an imbalance. Sets/Reps: 4x12\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eSingle-Leg Stance:\u003c/strong\u003e It may seem simple, but this balance exercise improves knee stabilizer strength and balance. All you need to do is stand on one leg. For an additional challenge, rotate your body slowly to your left and right. Sets/Duration: 2x30-60 seconds, several times a day.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eBulgarian Split Squat:\u003c/strong\u003e A specific type of unilateral split stance exercise that demands more unilateral balance and strength than a normal split squat (no bench or box). In this exercise, the lifter places their back leg on a bench or box, increasing the demands and emphasis on the front leg muscles and increasing the complexity (balance, strength, coordination, etc.). Sets/Duration: 4x12 \u003c/li\u003e\u003c/ol\u003e\" } }\t\t] } \u003c/script\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 53.3%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"how-to-prevent-soccer-injuries","webapp_item_view":156567,"webapp_item_title":"How to Prevent Soccer Injuries for the Upcoming Season","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-04-13T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6574","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/apr/img-Train-Like-an-AFL-Player-min.jpg"],"short_desc":"You might be wondering how to train like an AFL player yourself. While their workouts are not for beginners, we've got some AFL training tips that you can consider if you want to train like the pros.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["5717"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eWatching only a few minutes of a Aussie Rules game makes it clear that AFL athletes are top-notch. Harnessing massive power and impressive endurance, AFL players are often the pinnacle of physical fitness.\u003c/p\u003e\u003cp\u003eSo, you might be wondering how to train like an AFL player yourself. While their workouts are not for beginners, we've got some AFL training tips that you can consider if you want to train like the pros. \u003c/p\u003e\u003cp\u003eHere, we're sharing how to train like an AFL player from workouts to mental training to injury prevention. Let's get started.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eIntense Training Regimen \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eOne thing that all AFL players have in common is an intense training regimen. Although they might perform different exercises based on their unique strengths and weaknesses, the similarity is that they're all performing at an extremely high level. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAs professional athletes, it's not uncommon that they'll train five days a week for multiple hours a day. It's their day job and training is part of the process. \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eNot to mention, to become the top tier athletes they are, they keep this intense training regimen going for many years. As the training compounds, they get to the top of their game. In short, it's not something that happens overnight. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSo, to train like an AFL player, an intense workout plan is essential.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSprints \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eIn the AFL, there's lots of stopping and starting during a game, requiring the ability to sprint quickly and efficiently. Therefore, sprint training is a crucial aspect of AFL training and is a solid starting point if you're trying to train like an AFL player.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eHere's an example of a sprint workout:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eMeasure out a 20-metre distance\u003c/li\u003e \u003cli\u003eWarm-up and get ready to start your sprinting session\u003c/li\u003e \u003cli\u003eSprint 40 metres (to the 20-metre mark and back) 8 times with a 30-second rest in between \u003c/li\u003e \u003cli\u003e8 sprints = 1 set\u003c/li\u003e \u003cli\u003eComplete 2 to 3 sets\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eLong-Distance Running \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAlthough the ability to sprint effectively is important to an AFL player's skill, endurance is also essential. So, training with longer-distance running is also often part of an AFL training regimen.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg src=\"/assets/modules/homepage/images/2021/apr/img-Train-Like-an-AFL-Player-1-min.jpg\" alt=\"How to Train Like An AFL Player\" style=\"border-width: 0px; border-style: solid;\" /\u003e\u003c/p\u003e\u003cp\u003eStill, this probably won't be what you're used to. You won't be running for kilometres at a time. Instead, you can think of them as extended sprints. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eFor example, you can double the length of your sprint workout as so:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eMeasure out a 40-metre distance\u003c/li\u003e \u003cli\u003eWarm-up and prepare for your workout\u003c/li\u003e \u003cli\u003eSprint 80-metres (to the 40-metre mark and back) 10 times with a 15-second rest in between\u003c/li\u003e \u003cli\u003e10 sprints = 1 set\u003c/li\u003e \u003cli\u003eComplete 2 to 3 sets\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eFor more of a challenge, you can aim to complete these 80-metre sprints in only 15 seconds. This will help train you to deal with fatigue which is obviously common during a long AFL game.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eKettlebell Exercises \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eNext, you'll start to get into some strength training. \u003c/p\u003e\u003cp\u003eKettlebells are popular among AFL players because they're extremely versatile. They help you improve your strength, cardio fitness, and work capacity. Plus, you can bring them out onto the field to use between ball-handling workouts. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eA kettlebell circuit workout might include:\u003c/strong\u003e\u003c/p\u003e\u003col\u003e \u003cli\u003e\u003cstrong\u003eKettlebell swings\u003c/strong\u003e\u003c/li\u003e\u003c/ol\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/1cVT3ee9mgU?start=9\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UCV7jQ4M9uUxHy-UF-EUkjJg\" target=\"_blank\"\u003eStrongFirst\u003c/a\u003e\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"2\"\u003e \u003cli\u003e\u003cstrong\u003eOne-armed kettlebell swings\u003c/strong\u003e\u003c/li\u003e\u003c/ol\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/3G0KAYrgbnk?start=60\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UCoxkEdc-LOCiqcViSFRmktA\" target=\"_blank\"\u003eHardstyle Kettlebell Pro\u003c/a\u003e\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"3\"\u003e \u003cli\u003e\u003cstrong\u003eTurkish get-ups\u003c/strong\u003e\u003c/li\u003e\u003c/ol\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/jgKFttG0Z7I?start=19\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource:\u0026nbsp; \u003ca href=\"https://www.youtube.com/channel/UC3c1arW3MpWC_DxFvpnClxQ\" target=\"_blank\"\u003eEric Leija\u003c/a\u003e\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"4\"\u003e \u003cli\u003e\u003cstrong\u003eHigh Pull\u003c/strong\u003e\u003c/li\u003e\u003c/ol\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/Li4g5p6s2eM?start=47\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UCEtMRF1ywKMc4sf3EXYyDzw\" target=\"_blank\"\u003eScottHermanFitness\u003c/a\u003e\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"5\"\u003e \u003cli\u003e\u003cstrong\u003eKettlebell Goblet Squat\u003c/strong\u003e\u003c/li\u003e\u003c/ol\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/q4CSeayuKbo?start=65\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eSource: \u003c/strong\u003e\u003ca href=\"https://www.youtube.com/channel/UCqV2z4XYLcOLT27AmGT0M6w\" target=\"_blank\"\u003eColossus Fitness\u003c/a\u003e\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"6\"\u003e \u003cli\u003e\u003cstrong\u003eRenegade rows\u003c/strong\u003e\u003c/li\u003e\u003c/ol\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/fFK3Fte4DNM\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eSource: \u003c/strong\u003e\u003ca href=\"https://www.youtube.com/channel/UCoxkEdc-LOCiqcViSFRmktA\" target=\"_blank\"\u003eHardstyle Kettlebell Pro\u003c/a\u003e\u003c/p\u003e\u003cp\u003eWork with your \u003ca href=\"https://www.physioinq.com.au/sports-physio-near-me\" target=\"_blank\"\u003esports physiotherapist\u003c/a\u003e on these exercises to ensure proper technique and maximise your results.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eExplosive Movement Training \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAFL players focus on explosive movement training as well. Explosive movements refer to going from resting to maximum power in the shortest amount of time. \u003c/p\u003e\u003cp\u003eTo improve your explosive movements, you'll be training your fast-twitch muscle fibres and working to shorten the time between resting and performing at your full potential. It's difficult to do but improves your AFL game exponentially.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eIn the gym, your \u003c/strong\u003e\u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003e\u003cstrong\u003ephysiotherapist\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e or trainer might work with you on:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eProwler exercises to improve ankle, knee, and hip mobility\u003c/li\u003e \u003cli\u003eRunning machines where you perform running sprints while pulling against resistance \u003c/li\u003e \u003cli\u003eKeiser squats where you perform explosive squats (squat position to rising up on your toes) with resistance on your shoulders\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cem\u003eWhen you perform these kinds of explosive movements and improve your strength along the way, you're preparing yourself to go from zero to max quicker and quicker. \u003c/em\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eTrain Your Core\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAt the end of the day, your true power comes from your core. Your core will help you quickly change direction, stop and start your sprints, and gives you more power in your explosive movements. So, implementing core exercises is another way to train like an AFL player.\u003c/p\u003e\u003cp\u003eKettlebell exercises, like the ones we mentioned above, \u003cspan style=\"text-decoration: underline;\"\u003eare great for building core strength at the same time as working your extremities. However, other core stability exercises such as medicine ball throws and Bosu ball workouts are essential\u003c/span\u003e.\u0026nbsp; \u003cstrong\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStretch and Recovery \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eOne of the biggest mistakes you can make when implementing an intense workout regimen is skipping your stretching and recovery. Stretching is essential to flexibility and mobility and recovery is essential to building muscle. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eBest stretches for AFL players \u0026nbsp;include:\u003c/strong\u003e\u003c/p\u003e\u003col\u003e \u003cli\u003e\u003cstrong\u003eStriders\u003c/strong\u003e\u003c/li\u003e\u003c/ol\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/yZWskFWDPXE\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UCKGrtod-qcjLUKBGgPWy0ug\"\u003eMidwest Fit Club\u003c/a\u003e\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"2\"\u003e \u003cli\u003e\u003cstrong\u003eLeg Swings \u003c/strong\u003e\u003c/li\u003e\u003c/ol\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/MWJ36dnb0AM?start=18\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UCs6QoCyiZ5eSFeA6Y45zF0g\" target=\"_blank\"\u003eHybrid Athlete\u003c/a\u003e\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"3\"\u003e \u003cli\u003e\u003cstrong\u003eDouble leg hop\u003c/strong\u003e\u003c/li\u003e\u003c/ol\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/XMQ_EmjELOQ?start=21\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UCwlu1NFWsQMw06NsrnsPEAw\" target=\"_blank\"\u003eU.S Army Centre for Initial Military Training \u003c/a\u003e\u0026nbsp;\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"4\"\u003e \u003cli\u003e\u003cstrong\u003eSingle leg hops\u003c/strong\u003e\u003c/li\u003e\u003c/ol\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/7WgzHOQGgYw?start=18\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UCoEMagRUvrXELuJZwS4DevA\" target=\"_blank\"\u003eElevate Yourself\u003c/a\u003e\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"5\"\u003e \u003cli\u003e\u003cstrong\u003eHip stretches \u003c/strong\u003e\u003c/li\u003e\u003c/ol\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/x-uNaley_O8?start=15\" title=\"YouTube video player\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UCM4GEVa1Qi1CTdJg0ljdoow\" target=\"_blank\"\u003eovertimeathletes\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003eSports physiotherapy\u003c/a\u003e is especially beneficial for athletes who are missing this crucial piece to the puzzle. By working with a stretching and recovery plan, you're not only boosting your athletic capabilities but you are also preventing injuries and improving longevity.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eMental Training \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eJust as important to physical training is mental training. So often, reaching our fitness goals and training like an AFL player is mind over matter. \u003c/p\u003e\u003cp\u003ePushing yourself to the limits means trusting that your body can do more than your mind thinks it can. So, when you're about to give up and you push yourself that little bit harder, you start to realise that your body can handle it. This mental training is key to an AFL player's success.\u003c/p\u003e\u003cp\u003eSimilarly, getting through the heat of playing outdoors in the Aussie sun can be a mind game in and of itself. When training like an AFL player, it's important to get used to exercises outside in the heat. Just be sure to use sun protection and stay super hydrated.\u003c/p\u003e\u003cp\u003ePerforming under pressure is another mental game that AFL players have to contend with. The stakes are high in any competitive situation and while this pressure often helps players perform at their best, it can also cause unnecessary mistakes. Practising in a game-like setting can overcome mistakes caused by pressure.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eDiet and Sleeping Patterns \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eNot to be overlooked, your diet and sleeping patterns are also incredibly important. In any training regimen, eating nutritious, whole foods is absolutely essential. After all, you need the proper fuel to be able to train like an AFL player.\u003c/p\u003e\u003cp\u003eAnd finally, sleep is the ultimate form of recovery. We all need about eight hours of uninterrupted sleep each and every night. You can optimise your sleep by keeping your bedroom cool, dark, and quiet. You'll see your body and performance absolutely transform with better sleep.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eInjury Prevention\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eLast but not least, we'll have to quickly talk about injury prevention while training like an AFL player. \u003cstrong\u003eTo prevent AFL injuries, you should:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eAlways warm-up and cool-down\u003c/li\u003e \u003cli\u003eStay hydrated and eat a healthy diet\u003c/li\u003e \u003cli\u003eEnsure you're getting enough sleep and recovery time\u003c/li\u003e \u003cli\u003ePractise sun safety to avoid heat-related issues\u003c/li\u003e \u003cli\u003ePlay on a well-maintained field\u003c/li\u003e \u003cli\u003eWear the proper footwear and other protective gear\u003c/li\u003e \u003cli\u003eWork through any past injuries with a \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003esports physiotherapist\u003c/a\u003e\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eSo there you have it, our top tips on how to train like an AFL player that are both safe and effective. For more information and specific questions, feel free to contact one of our knowledgeable Physio Inq physiotherapists.\u003c/p\u003e\u003cp\u003eCome in and see us at one of our \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003econvenient Australian clinics , or mobile \u0026 home physio services\u003c/a\u003e today!\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAdditional Resources\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-predict-hamstring-injury-afl\" target=\"_blank\"\u003eHow to predict a hamstring injury in AFL\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/concussion-in-afl\" target=\"_blank\"\u003eConcussion in AFL: Subsequent injury and rehabilitation\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-to-train-like-an-afl-player\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cscript type=\"application/ld+json\"\u003e { \"@context\": \"https://schema.org\", \"@type\": \"FAQPage\", \"mainEntity\": [{ \"@type\": \"Question\", \"name\": \"How to Train Like an AFL Player\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003cul\u003e\u003cli\u003eIntense Training Regimen\u003c/li\u003e \u003cli\u003eSprints\u003c/li\u003e \u003cli\u003eLong-Distance Running\u003c/li\u003e \u003cli\u003eKettlebell Exercises\u003c/li\u003e \u003cli\u003eExplosive Movement Training\u003c/li\u003e \u003cli\u003eTrain Your Core\u003c/li\u003e \u003cli\u003eStretch and Recovery\u003c/li\u003e \u003cli\u003eMental Training\u003c/li\u003e \u003cli\u003eDiet and Sleeping Patterns\u003c/li\u003e\u003c/ul\u003e\" } }, { \"@type\": \"Question\", \"name\": \"Best stretches for AFL players\", \"acceptedAnswer\": { \"@type\": \"Answer\", \"text\": \"\u003col\u003e\u003cli\u003eStriders\u003c/li\u003e \u003cli\u003eLeg Swings \u003c/li\u003e \u003cli\u003eDouble leg hop\u003c/li\u003e \u003cli\u003eSingle leg hops\u003c/li\u003e \u003cli\u003eHip stretches \u003c/li\u003e\u003c/ol\u003e\" } }\t\t] } \u003c/script\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 53.3%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"how-to-train-like-an-afl-player","webapp_item_view":156567,"webapp_item_title":"How to Train Like An AFL Player. The Ultimate Guide","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-04-05T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6503","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/apr/img-FIFA-11-Program.jpg"],"short_desc":"FIFA 11+ Program, when properly adhered to, at least twice per week, substantially reduces major injuries in soccer players. Other sports like basketball also have proven success in injury prevention when using the FIFA 11+ warm up and manual. Learn how to prepare for the upcoming season by doing this exercise at home!","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6307","5854","5855","5856","5857","5858","5859","5860","5861"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003e\u003ca href=\"https://www.physioinqsutherland.com.au/sutherland/index\" target=\"_blank\" style=\"text-align: center; display: none; margin-bottom: 20px;\" class=\"fifa-program-kids\"\u003e\u003cimg src=\"/assets/modules/homepage/images/2020/apr/img-FIFA-11-Program.jpg\" alt=\"Sutherland Physio FIFA 11+ Kids\" style=\"border-width: 0px; border-style: solid;\" /\u003e\u003c/a\u003eIf you have played any form of sport then you will be well aware of the need for a \u0026lsquo;warm-up'. But what we need to think about is whether we are adequately physically prepared for the field or court and actually reducing our risk of injury. With the community sport season on hold because of the current pandemic, and a short quick winter sport season on the horizon, it's best to be prepared and ready - you can do this \u003cspan style=\"text-decoration: underline;\"\u003e\u003ca href=\"https://www.youtube.com/channel/UC_FCOWVLVPUP1L7ExGX8JYA/videos\" target=\"_blank\"\u003eexercise at home\u003c/a\u003e\u003c/span\u003e! \u003c/p\u003e\u003cp\u003eA jog up and down the side of the pitch and a quick touch of the toes when you're told by the gaffa \u0026lsquo;you're on in 5' probably isn't the most effective method of warming up! So what does constitute an adequate warm up? Let me direct you to the FIFA 11+ injury prevention program. Developed and studied by the FIFA Medical Assessment and Research Centre (F-MARC), the\u0026nbsp;FIFA 11+\u0026nbsp;injury prevention program has been tested and trialed in multiple research studies worldwide to significantly reduce injuries. Originally it was designed for soccer (football!) players but has since been trialed and used in other sports like basketball with good success. The FIFA 11+ warm-up has been shown to substantially reduce major injuries: stats ranged from 30%-70% reduction in injury rates when applying the program. It should be highlighted that our female sporting population between the ages of 13-18 are at a higher risk of knee and ACL injuries but the FIFA 11+ can reduce these injury rates by up to 50%. \u003c/p\u003e\u003cp\u003eSo, what is this program? \u003c/p\u003e\u003cp\u003eIt consists of 3 parts with a total of 15 exercises that are to be completed in a specific order. \u003c/p\u003e\u003cp\u003ePart 1: Slow-speed running exercises paired with active stretching and partner work. \u003cbr /\u003ePart 2: Core and leg strength exercises, along with balance, plyometrics, and\u0026nbsp;agility exercises. \u003cbr /\u003ePart 3: Moderate/high speed running exercises integrated with cutting and\u0026nbsp;pivoting movements. \u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003ca href=\"https://www.physioinqsutherland.com.au/sutherland/index\" target=\"_blank\"\u003e\u003cimg src=\"/assets/modules/homepage/images/2020/apr/img-FIFA-11-Program-2.jpg\" alt=\"Sutherland Physio FIFA 11+ injury prevention poster\" style=\"border-width: 0px; border-style: solid;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003eOn game day only the running parts of the program are to be completed which are parts 1 and 3. Part 2 is to be competed at the start of every training session (at least 2 times per week to get the best effect). I have created some \u003cspan style=\"text-decoration: underline;\"\u003e\u003ca href=\"https://www.youtube.com/channel/UC_FCOWVLVPUP1L7ExGX8JYA/videos\" target=\"_blank\"\u003eshort videos\u003c/a\u003e\u003c/span\u003e to guide you through some of these strength, plyometric and balance exercises and you can do them from home: \u003cspan style=\"text-decoration: underline;\"\u003e\u003ca href=\"https://www.youtube.com/channel/UC_FCOWVLVPUP1L7ExGX8JYA/videos\" target=\"_blank\"\u003eYouTube\u003c/a\u003e\u003c/span\u003e. Each exercise should be competed for 3 sets, with about 1 min break in between. \u003c/p\u003e\u003cp\u003eThe FIFA 11+ program is effective if it is completed regularly, at least twice a week. Results are usually seen around 9 weeks after implementing the program. Compliance is of utmost importance here \u0026mdash; injury risk is lowest in those athletes with higher adherence to the program. \u003c/p\u003e\u003cp\u003eFor any questions about how to minimise the risk of injury, of if you do get an injury and want to get yourself back on the field, \u003cspan style=\"text-decoration: underline;\"\u003e\u003ca href=\"https://www.physioinqsutherland.com.au/sutherland/online-booking\" target=\"_blank\"\u003e\u003c/a\u003ebook in with your local physiotherapist. We at \u003cspan style=\"text-decoration: underline;\"\u003e\u003ca href=\"https://www.physioinqsutherland.com.au/sutherland/sutherland-physio\" target=\"_blank\"\u003ePhysio Inq\u003c/a\u003e\u003c/span\u003e want you to hit the ground running when the season starts up!\u003c/span\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eBen Carroll\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinqsutherland.com.au/sutherland/our-practitioners\" target=\"_blank\"\u003eAuthor, Associate Physiotherapist at Physio Inq Engadine \u0026 Sutherland\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinqsutherland.com.au/sutherland/our-practitioners\" target=\"_blank\"\u003e\u003cimg src=\"/assets/modules/homepage/images/2020/feb/20200206-ben-c.jpg\" alt=\"Ben Carroll\" style=\"max-width: 150px; border-radius: 50%; border-width: 0px; border-style: solid;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioInqSutherland/\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.facebook.com/PhysioInqSutherland/\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq_sutherland/\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq_sutherland/\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/channel/UC_FCOWVLVPUP1L7ExGX8JYA/videos\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/channel/UC_FCOWVLVPUP1L7ExGX8JYA/videos\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .fifa-program-kids { display:block!Important; }\u003c/style\u003e","webapp_item_slug":"fifa-11-program-soccer-injury-prevention","webapp_item_view":156567,"webapp_item_title":"FIFA 11+ Program | Soccer Injury Prevention","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-03-25T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6568","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/mar/img-Reduce-Risk-of-Injury-For-Children-min.jpg"],"short_desc":"Over recent years, the frequency and intensity of injuries amongst children who participate in sports have increased exponentially. Here, we're talking all about sport injuries among children, how to reduce risk of injury for children during sport, and ways physiotherapy can help.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["5770","6080","6179"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eIf your children are participating in sports, that's surely a positive sign. They're gaining social skills and physical fitness. However, if you are ignoring their complaints about injuries or body pain, this could possibly mean compromising their health and a potential sports career.\u003c/p\u003e\u003cp\u003eHere, we're talking all about sport injuries among children, how to reduce risk of injury for children during sport, and ways a \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ephysiotherapist\u003c/a\u003e can help.\u003cstrong\u003e\u003c/strong\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCauses of Children's Sport Injuries \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eOver recent years, the frequency and intensity of injuries amongst children who participate in sports have increased exponentially. This has been attributed mostly to the increasing pressure on kids to participate in multiple sports or to even specialize in a single sport at a very early age.\u003c/p\u003e\u003cp\u003eBut because children are undergoing continuous growth of their bones, ligaments, muscles, and tendons, these bodily changes make them more vulnerable to injuries. \u003c/p\u003e\u003cp\u003e\u003cu\u003eIn the areas surrounding growth plates where the bone and cartilage growth occurs, the nearby tendons and ligaments are weaker and more sensitive. \u003c/u\u003e\u003c/p\u003e\u003cp\u003eSo, what may only be a sprain or bruise in adults could turn out to be a serious growth plate injury in younger athletes. For this reason, injury prevention for children is doubly important.\u003c/p\u003e\u003cp\u003eRemember that it's not necessary for young athletes to go through severe pain to grow and toughen up; a presumption that's still famous with many coaches.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eTypes of Sport Injuries in Children \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eUsually, sport-related injuries in children are of two types:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eOveruse or micro-injuries resulting from repetitive trauma to the body \u003c/li\u003e \u003cli\u003eAcute injuries referring to a one-off event that leads to serious damage, thus putting a child on the sideline for a very long time \u003c/li\u003e \u003cli\u003eReinjuries where a past injury is re-inflamed\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003e\u003cem\u003eOveruse injuries can be caused by:\u003c/em\u003e\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eGrowth spurts\u003c/li\u003e \u003cli\u003eStrength imbalances\u003c/li\u003e \u003cli\u003eInadequate warm-ups and cool-downs\u003c/li\u003e \u003cli\u003eExcessive activity\u003c/li\u003e \u003cli\u003ePlaying year-round sports or multiple seasonal sports\u003c/li\u003e \u003cli\u003ePoor technique\u003c/li\u003e \u003cli\u003eIll-fitting or unsuitable gear and equipment\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eAcute injuries can be caused by:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eUnsuitable gear and equipment\u003c/li\u003e \u003cli\u003eNot enough emphasis on fair play\u003c/li\u003e \u003cli\u003ePoorly maintained play areas (divots and holes on the field)\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eReinjuries can be caused by:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eReturning to play before an injury has healed completely\u003c/li\u003e \u003cli\u003eSudden exertion after an injury versus gradually returning to play\u003c/li\u003e \u003cli\u003eMaking the same mistakes that caused the previous injury\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eCommon Children Sport Injuries \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eTo properly avoid sport injuries among children, the best thing to do is to first understand which injuries are the most common. \u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg src=\"/assets/modules/homepage/images/2021/mar/img-Reduce-Risk-of-Injury-For-Children-1-min.jpg\" alt=\"Sports Injuries In Children\" border=\"0\"\u003e \u003c/p\u003e\u003cp\u003eReference - \u003ca href=\"https://www.mq.edu.au/newsroom/2018/10/13/sport-is-still-the-most-common-cause-of-childrens-injuries-requiring-hospitalisation/\" target=\"_blank\"\u003ehttps://www.mq.edu.au/newsroom/2018/10/13/sport-is-still-the-most-common-cause-of-childrens-injuries-requiring-hospitalisation/\u003c/a\u003e. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCommon overuse injuries include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003cstrong\u003eAnterior Knee Pain\u003c/strong\u003e: A common knee injury where the pain is experienced behind the kneecap due to inflammation of the tendon and cartilage causing tightness in the hamstring and quads.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eLittle League Elbow\u003c/strong\u003e: Pain and soreness in the elbow due to excessive throwing motion that causes an inability to flex and extend the elbow, reducing the effectiveness of a throw or pitch. \u003c/li\u003e \u003cli\u003e\u003cstrong\u003eSwimmer's Shoulder\u003c/strong\u003e: Inflammation and pain in the back of the shoulder caused by repetitive overhead stress on the joint from either swimming or throwing.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eShin Splints\u003c/strong\u003e: Pain in the front of the lower leg caused by excessive running on a hard, unforgiving surface.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eSpondylolysis\u003c/strong\u003e: Lower back pain caused by excessive strain and overextension on the lower back, often seen in children who participate in soccer, football, weight lifting, gymnastics, wrestling, and diving.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eCommon acute injuries include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eEye injuries including scratched corneas, detached retinas, and burst blood vessels in the eyes\u003c/li\u003e \u003cli\u003eBroken bones (fractures) \u003c/li\u003e \u003cli\u003eConcussions\u003c/li\u003e \u003cli\u003eCuts, scratches, and bruises\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eEmotional Injuries of Sport in Children \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eWhile sports are an amazing way to boost your child's self-esteem and overall confidence, competitive sport can also increase their stress and anxiety. The pressure to win and harsh judgements from coaches can sometimes backfire causing emotional injury.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eTo avoid emotional injuries in your kids during sport, the following tips can help:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003cstrong\u003eDon't force a sport\u003c/strong\u003e. Instead, listen to your child and push them only to their appropriate edge. It's a fine line between encouraging your child to rise to the occasion and forcing them to do something they're not interested in.\u003c/li\u003e \u003cli\u003eEncourage healthy practice among their friends or join in yourself. \u003cstrong\u003eFinding healthy ways to keep your child fit and in sport shape is key\u003c/strong\u003e.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eConstructive criticism is one thing but outright bullying is another\u003c/strong\u003e. Make sure your child isn't being emotionally abused. Their coaches and peers should encourage them, not berate them.\u003c/li\u003e \u003cli\u003eAsk for \u003cstrong\u003eclub recommendations\u003c/strong\u003e from trusted family and friends to ensure your child is participating in a friendly and safe sport environment.\u003c/li\u003e \u003cli\u003ePraise your child for a job well done and help your child learn from mistakes when they make one. When a kid loses, they know it and they're probably already feeling badly enough. So, as a parent, be encouraging and don't rub it in. Try to find what can be done better next time while noticing improvements.\u003c/li\u003e \u003cli\u003e\u003cstrong\u003eLead by example and stay active\u003c/strong\u003e and fit or simply by being genuinely engaged. Show up to the games and practise with them. It's a great way to bond and will ensure your child enjoys their sport that much more.\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eRisk Factors for Sport Injuries in Children \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eNow that we know what the most common injuries among sports-playing children are, as well as their causes, \u003cstrong\u003ewe should look into the more specific risk factors for most sport injuries in children. These include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eNot enough time off between seasons and not enough breaks during games\u003c/li\u003e \u003cli\u003eIll-fitting gear and poorly maintained fields\u003c/li\u003e \u003cli\u003eCross-training is not implemented\u003c/li\u003e \u003cli\u003eToo much focus on winning and not enough focus on proper technique\u003c/li\u003e \u003cli\u003ePoor hydration on hot days and poorly air-conditioned indoor play areas\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eHow to Reduce Risk of Injury for Children During Sport\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eTo avoid sport injuries in your children, the best thing to do is to create a safer environment all around. Essentially, avoiding or counteracting the risk factors for the most common children's sport injuries is the best way to keep your kids as injury-free as possible.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eOur suggestions to parents for their children while playing sport include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eAdvise your kids to never participate in sports if they are feeling pain or injury. Kids need to be in great physical condition to avoid making it to the sports field with undiagnosed injuries. \u003c/li\u003e \u003cli\u003eIt's important to abide by the rules of a game to avoid any conflicts with the opposition. Also, respecting each other during play could mean lesser chances of outside-the-game injuries. \u003c/li\u003e \u003cli\u003eLearn to use and wear protective gear as it could largely reduce the chances of injuries. \u003c/li\u003e \u003cli\u003eTell your kids to learn using the sports equipment correctly. This would allow them to perform better. \u003c/li\u003e \u003cli\u003eActive stretching and warming up minimise the risk of getting injuries during the game. \u003c/li\u003e \u003cli\u003eKids should know the difference between exceeding their threshold levels and overtraining. Proper recovery is very essential to keep up with the prevalent fast pace of sports. \u003c/li\u003e \u003cli\u003eDuring off-season days, encourage your kids to participate in other sports and athletics that could help them condition their bodies more effectively. \u003c/li\u003e \u003cli\u003eHave a musculoskeletal pre-season screening for your kids to avoid them from harming their bodies prior to a season. \u003c/li\u003e \u003cli\u003eTell your kids that rest is the best form of recovery, and if there is a way to reduce the discomfort resulting from an injury, the intensity of training has to be reduced down. \u003c/li\u003e \u003cli\u003eGet your child checked up regularly by a \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ePhysiotherapist\u003c/a\u003e, and start taking their mild injuries seriously. \u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eHow to Treat Children's Sport Injuries \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eEven when avoiding the risk factors associated with most children's sport injuries, things happen and kids get hurt while playing sports. In general, when it comes to treating sports injuries in children, it's always better to be safe than sorry.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eIt's important that someone in the club has an understanding of first aid for the moment when a child gets injured. Then, especially in the case of acute injuries, medical attention should be sought straight away.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eOn the other hand, overuse injuries tend to come on more slowly and can be more difficult to diagnose. If your child complains to nagging pains, bring them to a \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003ephysiotherapist \u003c/a\u003eto work with them on not only treating the injury, but also preventing further issues.\u003c/p\u003e\u003cp\u003eA physiotherapist can properly diagnose your child's injury, set up a treatment plan for the fastest recover possible, and offer a personalised exercise program to strengthen and lengthen any problem areas in the body to avoid future injuries as well.\u003c/p\u003e\u003cp\u003eOur \u003ca href=\"https://www.physioinq.com.au/mobile-physio\"\u003esports physiotherapists\u003c/a\u003e have an understanding of many popular sports. This knowledge can help your child continue to play the sports they love with a lower risk of injury.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSports Physiotherapy for Children \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eOur experienced \u003ca href=\"https://www.physioinq.com.au/sports-physiotherapy\" target=\"_blank\"\u003ephysiotherapists\u003c/a\u003e can help your children with an accurate examination of their physical health. Our multidisciplinary clinic opts for a unified approach with an easy and minimalistic procedure.\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003eContact Physio Inq\u003c/a\u003e today and come to see us at one of our convenient clinics. Or let our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003emobile physio services\u003c/a\u003e come to you. \u003c/p\u003e\u003cp\u003eWhether your child is complaining of a sore elbow or they're recovering from a bad sprain, our sports physiotherapist can help them get back in the game in no time.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAdditional Resources\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/sports-important-childrens-development\" title=\"Why Are Sports Important for Children's Development? \" target=\"_blank\"\u003eWhy Are Sports Important for Children's Development?\u003c/a\u003e\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/children-sports-when-to-start\" title=\"Children and Sports | When Is Too Young To Start?\" target=\"_blank\"\u003eChildren and Sports | When Is Too Young To Start?\u003c/a\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/reduce-risk-of-injury-for-children-during-sport\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 53.3%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"reduce-risk-of-injury-for-children-during-sport","webapp_item_view":156567,"webapp_item_title":"How To Reduce Risk of Injury For Children During Sport","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-03-23T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6787","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/mar/img-Third-Trimester-of-Pregnancy-min.jpg"],"short_desc":"The third trimester (along with every stage of pregnancy) is hard on the body. Here, we're talking about what you can expect during your third trimester of pregnancy and some physiotherapy exercises during third trimester of pregnancy for normal delivery.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6080","6093","6243"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eThe third trimester (along with every stage of pregnancy) is hard on the body. But exercise and working with a \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\" target=\"_blank\"\u003eWomen's Health Physiotherapist\u003c/a\u003e can help!\u003c/p\u003e\u003cp\u003eStill, everyone is different and every pregnancy is different. But, after speaking with your doctor, it may be perfectly safe to exercise during your third trimester and there are many benefits to doing so.\u003c/p\u003e\u003cp\u003eHere, we're talking about what you can expect during your third trimester of pregnancy and some \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003e\u003cstrong\u003ephysiotherapy\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e exercises during third trimester of pregnancy for normal delivery.\u003c/strong\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat to Expect During Third Trimester of Pregnancy \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eHow many weeks is your third trimester of pregnancy? \u003c/strong\u003eWell, the third trimester is only between 12 to 14 weeks long. However, since you're coming towards the end of your pregnancy in the third trimester, it can seem like it lasts for much longer.\u003c/p\u003e\u003cp\u003eYour body will feel ready to get your baby out into the world, so time can seem to be moving more slowly. Plus, you might be in more pain and discomfort during the third trimester causing time to drag.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eDuring the third trimester, you can expect to experience some or all of the following:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eFeeling large and heavy as your baby does most of its growth during the third trimester\u003c/li\u003e \u003cli\u003eAbdominal achiness, cramps, and sharp pains as your round ligaments stretch to accommodate your baby\u003c/li\u003e \u003cli\u003eFatigue due to all your baby's growth and the extra weight you'll be carrying\u003c/li\u003e \u003cli\u003eHeartburn as your stomach is pushed upwards\u003c/li\u003e \u003cli\u003eBraxton Hicks contractions as your body prepares for labour\u003c/li\u003e \u003cli\u003eVaricose veins due to inhibited blood circulation\u003c/li\u003e \u003cli\u003eStretch marks as your skin stretches to accommodate your baby\u003c/li\u003e \u003cli\u003eBackaches since the pregnancy hormone called relaxin will loosen your joints pulling your centre of gravity forward\u003c/li\u003e \u003cli\u003ePoor bladder control due to the extra pressure put on your pelvic floor during the third trimester\u003c/li\u003e \u003cli\u003eLeaky breasts as your body prepares to breastfeed\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAgain, you may not experience all of these symptoms during the third trimester but many are common. The good news is that exercise and working with a \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\" target=\"_blank\"\u003eWomen's Health Physio\u003c/a\u003e can help.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCommon Concerns During the Third Trimester \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eMany \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\" target=\"_blank\"\u003eWomen's Health Physiotherapists\u003c/a\u003e see three common concerns in women during the third trimester of pregnancy: \u003c/p\u003e\u003cul\u003e \u003cli\u003ePelvic girdle pain\u003c/li\u003e \u003cli\u003eUpper back and rib pain\u003c/li\u003e \u003cli\u003ePelvic floor weakness (bladder leaking)\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What Exercises Should I Be Doing During The Third Trimester of My Pregnancy?\" src=\"/assets/modules/homepage/images/2021/mar/img-Third-Trimester-of-Pregnancy-1-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eBelow, we'll show you how \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003ephysiotherapy\u003c/a\u003e can help during the third trimester to relieve these common pains through gentle exercises. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow Can Physiotherapy Help in the Third Trimester \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eMany women find that working with a physio throughout pregnancy can help in numerous ways. Some of the most common benefits of \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\" target=\"_blank\"\u003ephysiotherapy during pregnancy\u003c/a\u003e include:\u003c/p\u003e\u003cul\u003e \u003cli\u003eLearning how to push during labour\u003c/li\u003e \u003cli\u003eLengthening and strengthening pelvic muscles to reduce pain\u003c/li\u003e \u003cli\u003ePractising labour positions\u003c/li\u003e \u003cli\u003ePractising relaxation techniques\u003c/li\u003e \u003cli\u003ePrevention of urinary incontinence\u003c/li\u003e \u003cli\u003eRelieving back pain\u003c/li\u003e \u003cli\u003eRelieving sexual intercourse pain\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eSo, let's get into the specifics of managing the most common third-trimester concerns.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003ePelvic Girdle Pain\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eMany women experience pain in the front, back or side of the pelvis (pelvic girdle) in the third trimester. Pain is usually worse when walking, upstairs or crossing legs.\u003c/p\u003e\u003cp\u003e\u003cspan style=\"text-decoration: underline;\"\u003eTips for Pelvic Girdle Pain\u003c/span\u003e\u003c/p\u003e\u003cp\u003eTry to keep your legs moving together! So, take smaller steps and avoid crossing your legs. Reduce single leg exercises like step-ups and lunges in the gym as well.\u003c/p\u003e\u003cul\u003e \u003cli\u003eSleep on your side with a pillow between the knees to keep the hips stacked evenly \u003c/li\u003e \u003cli\u003eTry double leg strengthening exercises such as mini squats and glute bridges as pain allows \u003c/li\u003e \u003cli\u003eA pelvic support belt may be an option to reduce pain when walking \u003c/li\u003e \u003cli\u003eChat to your \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\" target=\"_blank\"\u003ephysiotherapist\u003c/a\u003e for specific exercises and belt options for each individual \u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eUpper Back and Rib Pain\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAs your baby and your belly are growing and expanding, the ribs expand and change the way we move in our upper back. This can limit our rotation or twisting movements and make us feel that our posture is pulling forward.\u003c/p\u003e\u003cp\u003e\u003cspan style=\"text-decoration: underline;\"\u003eTips for Upper Back and Rib Pain\u003c/span\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eTry to keep your shoulders back when possible \u003c/li\u003e \u003cli\u003ePractice gentle rotation stretches as prescribed by a \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\" target=\"_blank\"\u003ephysio\u003c/a\u003e\u003c/li\u003e \u003cli\u003eHeat, massage and trigger ball release can be really helpful \u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003ePelvic Floor Weakness\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAs the weight of the uterus and baby is increasing, the pressure placed on the bladder and pelvic floor increases. \u003c/p\u003e\u003cp\u003eThis can lead to urge incontinence (feeling the need to pass urine very often or feeling that you may not make it to the bathroom) or stress incontinence (leaking urine on a cough, sneeze or jump).\u003c/p\u003e\u003cp\u003e\u003cspan style=\"text-decoration: underline;\"\u003eTips for Pelvic Floor Weakness and Bladder Leakage\u003c/span\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003ePelvic Floor Exercises \u0026ndash; strengthening the pelvic floor is important to reduce risks of complications in labour and after delivery such as prolapse and incontinence. A \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\"\u003eWomen's Health Physiotherapist\u003c/a\u003e can give a pelvic floor exercise program. \u003c/li\u003e \u003cli\u003ePractice good bladder habits - not going when you don't need to go, trying to hold and not rush to the bathroom (but not holding for too long!) \u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eExercise in the Third Trimester \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eExercise intensity should start to decrease in the third trimester. High impact exercises like jumping and running will be replaced by lower intensity such as walking, yoga, gentle Pilates and bodyweight strength training.\u003c/p\u003e\u003cp\u003eSwimming and water-based exercise are great options for those experiencing any joint pain when walking. Pelvic floor and gentle core exercises are important in the third trimester as well to improve outcomes for recovery after delivery.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"text-decoration: underline;\"\u003eStretching exercises during third trimester for a normal delivery are also important.\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eTo give you a breakdown of what exercises to do during your third trimester, here are a few pregnancy exercises that are generally physio approved:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eChild's pose to help relieve back pain\u003c/li\u003e \u003cli\u003eKegels to strengthen your pelvic floor in preparation for delivery\u003c/li\u003e \u003cli\u003eWalking and jogging to help improve your mood and cardiovascular health\u003c/li\u003e \u003cli\u003eDeep squats to help stretch your body and prepare for delivery\u003c/li\u003e \u003cli\u003eSwimming and water aerobics as cardio exercises that are gentle on your joints\u003c/li\u003e \u003cli\u003eCat/cow (to be done on all-fours) can also help alleviate back pain\u003c/li\u003e \u003cli\u003eLow impact works like prenatal yoga, barre, and Pilates are all wonderful exercises to try during your third trimester\u003c/li\u003e \u003cli\u003ePerineal bulges, which are the opposite of Kegels, helps you practise pushing without holding your breath\u003c/li\u003e \u003cli\u003ePerineal massage also helps prepare your pelvic area for delivery and, if you're comfortable, can be done on your own or by your doctor\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What Exercises Should I Be Doing During The Third Trimester of My Pregnancy?\" src=\"/assets/modules/homepage/images/2021/mar/img-Third-Trimester-of-Pregnancy-2-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003ePreparing for Exercise During the Third Trimester \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAside from knowing how to exercise during your third trimester, there are a few things to keep in mind to get prepared to start your safe pregnancy exercise routine. \u003cstrong\u003eHere are a few things to do before you start exercising in the third trimester:\u003c/strong\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eChoose loose, comfortable clothing to ensure you're not cutting off any circulation\u003c/li\u003e \u003cli\u003eControl the temperature either by avoiding exercise outdoors or by using the aircon to make sure you stay cool as overheating can harm the baby\u003c/li\u003e \u003cli\u003eDrink plenty of water to ensure hydration\u003c/li\u003e \u003cli\u003eWear comfortable footwear to make sure you're stable and won't fall\u003c/li\u003e \u003cli\u003eIf you're too fatigued, there's no need to over-exert yourself -- feel free to rest\u003c/li\u003e \u003cli\u003eAvoid standing for too long which can cause the lower limbs to swell\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eExercise to Avoid During the Third Trimester \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eAs a rule of thumb, during the third trimester of pregnancy you'll need to avoid:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eJumping, hopping, skipping, or bouncing\u003c/li\u003e \u003cli\u003eCrunches and ab work that requires lying on your back\u003c/li\u003e \u003cli\u003eHeavy weight-lifting (in general, bodyweight exercises are best)\u003c/li\u003e \u003cli\u003eExercises that excessively increase your body temperature\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAlways gain approval from a medical professional before exercising during pregnancy, as some conditions may mean exercise is not safe for mother or baby.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eBenefits of Exercise During the Third Trimester \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eOverall, exercise is an important part of a healthy lifestyle and healthy mums mean healthy babies. \u003c/p\u003e\u003cp\u003eAlthough it's always important to consult with your doctor about how to safely exercise during pregnancy based on your unique circumstances, overall, there are many benefits of exercising during every stage in your pregnancy.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eDoing low-impact exercises during the third trimester produces amazing health benefits such as:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eBetter cardiovascular fitness\u003c/li\u003e \u003cli\u003eRegulated blood pressure\u003c/li\u003e \u003cli\u003eImproved mood\u003c/li\u003e \u003cli\u003eWeight control\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eLet's face it -- being pregnant is tough.\u003c/strong\u003e So, exercise can help make it better. By exercising safely during the third trimester, you're preparing yourself for the intensity of labour and you're improving your outlook on life through the aches and pains of your quickly changing body.\u003c/p\u003e\u003cp\u003ePlus, sticking with an exercise routine, however simple, will help you continue with these healthy exercise habits post-pregnancy. After all, the post-natal period is just as tough, if not more so. Knowing how to give yourself some me-time through exercise after your baby is born is super important.\u003c/p\u003e\u003cp\u003eAt Physio Inq, our expert \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\" target=\"_blank\"\u003eWomen's Health Physiotherapists\u003c/a\u003e are ready to provide you with the advice, training, and garments to manage pain and weakness in pregnancy. Remember that you can do something about it! \u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinqsutherland.com.au/sutherland/online-booking\" target=\"_blank\"\u003eContact us today\u003c/a\u003e for a \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\" target=\"_blank\"\u003eWomen's Health Physio appointment\u003c/a\u003e in one of our private rooms or take advantage of our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003emobile physio services\u003c/a\u003e that can bring us to you.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAdditional Resources \u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/can-i-exercise-during-early-pregnancy\"\u003eCan I exercise During Early Pregnancy?\u003c/a\u003e\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/when-should-i-start-to-exercise-after-my-pregnancy\"\u003eWhen Should I Start To Exercise After My Pregnancy?\u003c/a\u003e\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-your-body-changes-during-pregnancy\"\u003ePregnancy 101 \u0026ndash; How Your Body Changes During Pregnancy\u003c/a\u003e\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/10-ways-decrease-pelvic-pain-in-pregnancy\"\u003e10 Ways To Decrease Pelvic Pain In Pregnancy\u003c/a\u003e\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/exercises-for-third-trimester\" target=\"_blank\"\u003eThis article was originally written by Laura Justin from Physio Inq Sutherland\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eLaura Justin\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinqsutherland.com.au/sutherland/our-practitioners\" target=\"_blank\"\u003eAuthor, Associate Physiotherapist of Physio Inq Sutherland\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinqsutherland.com.au/sutherland/our-practitioners\" target=\"_blank\"\u003e\u003cimg src=\"https://www.physioinq.com.au/sutherland/images/2020/ph-LauraJustin.jpg\" alt=\"Laura Justin\" style=\"max-width: 150px; border-radius: 50%; border-width: 0px; border-style: solid;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"exercises-for-third-trimester","webapp_item_view":156567,"webapp_item_title":"What Exercises Should I Be Doing During The Third Trimester of My Pregnancy?","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-03-17T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6592","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/mar/img-Frozen-Shoulder-Symptoms-min.jpg"],"short_desc":"Frozen shoulder is a complex and widely misunderstood shoulder condition. It's completely debilitating and frustratingly long-lasting. Here, we're sharing everything you need to know about frozen shoulder and how physiotherapy can help.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["5886","6080","6145"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eFrozen shoulder is a complex and widely misunderstood shoulder condition. It's completely debilitating, frustratingly long-lasting, and requires \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ephysiotherapy treatment\u003c/a\u003e. \u003c/p\u003e\u003cp\u003eOften confused with rotator cuff injuries, frozen shoulder causes pain and stiffness in the shoulder joint. But, physiotherapy can be effective in speeding up the recovery process.\u003c/p\u003e\u003cp\u003eHere, we're sharing everything you need to know about frozen shoulder and \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003ehow physiotherapy can help\u003c/a\u003e.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is frozen shoulder? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eFrozen shoulder is also known as adhesive capsulitis and is a frustrating source of shoulder pain. Although it only occurs in two to five per cent of the population, many with frozen shoulder are eager for relief.\u003c/p\u003e\u003cp\u003eThe pain and stiffness associated with frozen shoulder occur when the shoulder capsule becomes inflamed and fibrotic adhesions limit shoulder movement.\u003c/p\u003e\u003cp\u003eWhen you have frozen shoulder, your joint capsule shrinks first before it thickens. The result is extreme pain and stiffness. \u003c/p\u003e\u003cp\u003eFrozen shoulder is often confused with rotator cuff injury. However, they're quite different and require different treatment. In short, frozen shoulder means severe shoulder pain, loss of shoulder function, and stiffness. \u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Is Physiotherapy Effective for Frozen Shoulder\" src=\"/assets/modules/homepage/images/2021/mar/img-Frozen-Shoulder-Symptoms-1-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eFrozen Shoulder Causes \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe causes of frozen shoulder are still heavily debated within the medical community. No one quite has the answer. Health conditions like diabetes, thyroid issues, and heart disease all show an increased likelihood of frozen shoulder. However, the correlation is not conclusive.\u003c/p\u003e\u003cp\u003eWhile medical professionals don't necessarily understand the true causes of frozen shoulder, there are some strong risk factors associated with the condition. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eRisk Factors for Frozen Shoulder\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003ePeople who are at the highest risk of developing frozen shoulder tend to fall in the following categories:\u003c/p\u003e\u003cul\u003e \u003cli\u003eDiabetics\u003c/li\u003e \u003cli\u003eHypothyroidism sufferers\u003c/li\u003e \u003cli\u003eMetabolic syndrome sufferers\u003c/li\u003e \u003cli\u003e40- to 60-year-olds\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eHowever, there is a slew of other risk factors for frozen shoulder including:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eDiabetes mellitus\u003c/li\u003e \u003cli\u003eStroke\u003c/li\u003e \u003cli\u003eThyroid conditions\u003c/li\u003e \u003cli\u003eShoulder injury\u003c/li\u003e \u003cli\u003eDupuytren disease\u003c/li\u003e \u003cli\u003eParkinson's\u003c/li\u003e \u003cli\u003eComplex regional pain syndrome\u003c/li\u003e \u003cli\u003eAvascular necrosis\u003c/li\u003e \u003cli\u003eTuberculosis\u003c/li\u003e \u003cli\u003eShortness of breath\u003c/li\u003e \u003cli\u003eSevere cough\u003c/li\u003e \u003cli\u003eBreath quality compromises\u003c/li\u003e \u003cli\u003eMetastatic disease\u003c/li\u003e \u003cli\u003eRheumatisms\u003c/li\u003e \u003cli\u003eMultiple joint involvement\u003c/li\u003e \u003cli\u003eFever, chills, severe chronic pain\u003c/li\u003e \u003cli\u003eHistory of cancer\u003c/li\u003e \u003cli\u003eSystemic pathology\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eSo, if you're experiencing shoulder pain and stiffness and you have one or multiple risk factors for frozen shoulder, speak to a \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ephysiotherapist\u003c/a\u003e today for a diagnosis.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eFrozen Shoulder Symptoms \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThere are three distinct stages of frozen shoulder symptoms: freezing, frozen, and thawing.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStage 1: Freezing Phase\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eIn this early stage of frozen shoulder, you'll experience extreme shoulder pain and the onset of some stiffness. To think of it in terms of a freezing ice cube, this is the stage where your shoulder isn't fully frozen but starting to freeze and solidify.\u003c/p\u003e\u003cp\u003eStage 1 of frozen shoulder can last between 3 and 9 months. Although this is a long time to suffer, aggressive treatments are not recommended during this stage. However, pain relief treatments like anti-inflammatory medication will be your best bet during this painful period.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStage 2: Frozen Phase\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eIn the frozen stage, your shoulder will experience the most stiffness. Transitioning from stage 1 to stage 2 can be painful, but the dominating characteristic of stage 2 is the inability to move your shoulder as the pain will begin to subside in late stage 2.\u003c/p\u003e\u003cp\u003eStage 2 of frozen shoulder can last between 9 and 15 months. In stage 2, \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003ephysiotherapy\u003c/a\u003e can prove to be incredibly helpful in improving your range of motion with frozen shoulder while pain relief treatment can usually subside at this point.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStage 3: Thawing Phase\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eThe third stage of frozen shoulder is the thawing phase. Again, returning to the ice cube analogy, stage 3 refers to your stiffness and pain gradually melting away. Your shoulder's range of motion will begin to return and your frozen shoulder will \u0026ldquo;thaw.\u0026rdquo;\u003c/p\u003e\u003cp\u003eThe thawing phase can last between 15 to 24 months with \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ephysiotherapy\u003c/a\u003e, again, being the best form of treatment during stage 3.\u003c/p\u003e\u003cp\u003eOn average, going through all three stages of frozen shoulder can take about 30 months. However, in these later stages, \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003ephysiotherapy\u003c/a\u003e can speed up the process. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow is frozen shoulder diagnosed? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eSo, how do you know if you have frozen shoulder in the first place? \u003c/p\u003e\u003cp\u003eThere are a few ways frozen shoulder is diagnosed. The first step is \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003emaking an appointment with your physiotherapist\u003c/a\u003e. They will complete a thorough examination to determine whether you have frozen shoulder.\u003c/p\u003e\u003cp\u003eCommon difficulties associated with frozen shoulder include:\u003c/p\u003e\u003cul\u003e \u003cli\u003eInability to reach above shoulder height\u003c/li\u003e \u003cli\u003eInability to toss a ball\u003c/li\u003e \u003cli\u003eInability to reach for something quickly\u003c/li\u003e \u003cli\u003eInability to reach behind your back to clasp a bra or tuck a shirt, for example\u003c/li\u003e \u003cli\u003eInability to reach to your side and behind to put on a seatbelt, for example\u003c/li\u003e \u003cli\u003eInability to sleep or lie on your side\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIt's easy to misdiagnose frozen shoulder for a rotator cuff injury and vice versa. So, it's important to see a physiotherapist and ensure an accurate diagnosis.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eFrozen Shoulder Treatment \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAs briefly mentioned above, frozen shoulder treatment varies depending on what stage you're in.\u003c/p\u003e\u003cp\u003eDuring the freezing stage, your main treatment option will be pain relief including medication or corticosteroid injections. You might also take preventive measures in this stage to avoid making the condition worse. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eIn the frozen stage, gentle and very specific periarthritis shoulder exercises are the best plan of treatment.\u003c/strong\u003e Because overdoing it can make your frozen shoulder worse, it's incredibly important that you work with a \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003ephysiotherapist\u003c/a\u003e during this stage.\u003c/p\u003e\u003cp\u003eCertain massage treatments (also to be performed by your physio) can also prove helpful as a treatment option for frozen shoulder in the frozen stage.\u003c/p\u003e\u003cp\u003eIn the thawing stage, mobilisation and strengthening exercises for your shoulder are your best treatment options. Again, it's important to \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ework with a physiotherapist\u003c/a\u003e to ensure that you're safely progressing towards recovery. \u003c/p\u003e\u003cp\u003eOverall, working with a physio for frozen shoulder has been seen to increase the speed of recovery substantially.\u003c/p\u003e\u003cp\u003eShoulder surgery is another treatment option for frozen shoulder in cases that cannot be treated through physiotherapy. However, post-capsular surgery for frozen shoulder will often require physiotherapy in the recovery phase. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eFrozen Shoulder Exercises \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eFrozen shoulder or adhesive capsulitis exercises start out with stretching and move onto strengthening.\u003c/strong\u003e Your \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003ephysiotherapist\u003c/a\u003e will provide you with a tailored exercise plan to treat your frozen should most effectively. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eBelow, we're going over some of the most common encapsulated shoulder exercises.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eStart with some stretches.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003ePendulum Stretch\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eRelax your shoulders and lean over slightly, letting your arm hang loose. \u003c/li\u003e \u003cli\u003eSwing your arm in a small circle, performing ten rotations in each direction per day. \u003c/li\u003e \u003cli\u003eAs your mobility increases, gently increase the circle's diameter and add weights for a deeper stretch. Just don't overdo it!\u003c/li\u003e\u003c/ul\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/DCzN4aHabb0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eTowel Stretch\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eHold a tea towel behind your back, grabbing opposite ends with each hand keeping the towel parallel to the ground. \u003c/li\u003e \u003cli\u003eLift the elbow of your unaffected arm to gently stretch your frozen shoulder.\u003c/li\u003e\u003c/ul\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/-YFWrYkJVBs\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eFinger Walk\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eStand facing a wall at a distance of about three-quarters of your arm length. \u003c/li\u003e \u003cli\u003ePlace your fingers of the affected arm on the wall and walk your fingers up the wall as high as you can manage. Use your finger muscles instead of your shoulder muscles to feel a stretch in your shoulder. \u003c/li\u003e \u003cli\u003eUse your unaffected arm to slowly release and repeat 10 to 20 times per day.\u003c/li\u003e\u003c/ul\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/V7-M7UONtwI\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eCross-Body Reach\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eEither sitting or standing, use your unaffected arm to lift your affected arm by the elbow. \u003c/li\u003e \u003cli\u003eReach the affected arm across your body and use your unaffected arm to apply gentle pressure and stretch your shoulder. \u003c/li\u003e \u003cli\u003eHold for 15 to 20 seconds 10 to 20 times per day.\u003c/li\u003e\u003c/ul\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/ATusl0jg4SU\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eThen, you can add on some strengthening capsulitis shoulder exercises.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eOutward Rotation\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eWith your elbows bent at a 90-degree angle and tucked towards your ribs, hold each end of a resistance band in each hand. \u003c/li\u003e \u003cli\u003eRotate the lower part of your affected arm outwards and hold for five seconds. Repeat 10 to 15 times.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eInward Rotation\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eAttach a resistance band to the doorknob of a closed door. \u003c/li\u003e \u003cli\u003eGrab the band with your affected arm, elbow bent 90 degrees and close to your ribs. \u003c/li\u003e \u003cli\u003eRotate the lower part of your arm towards your body and hold for five seconds. Repeat 10 to 15 times.\u003c/li\u003e\u003c/ul\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/w-_ahYFTTtI\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eReminder: These exercises are always safest done under the supervision and instruction of a \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ephysiotherapist\u003c/a\u003e.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eIs physiotherapy good for frozen shoulder? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe short answer: yes, physiotherapy is good for, if not essential to the treatment of frozen shoulder. Apart from surgery or just waiting it out, physiotherapy can effectively treat frozen shoulder to speed up the recovery process immensely.\u003c/p\u003e\u003cp\u003eSick of dealing with pain and stiffness in you're shoulder? Concerned that you might have frozen shoulder? \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003eCall Physio Inq today\u003c/a\u003e and book an appointment to see one of our expert physiotherapists.\u003c/p\u003e\u003cp\u003eWe have countless convenient clinics Australia-wide or our amazing \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003emobile physio services\u003c/a\u003e can bring relief to you. Don't suffer from frozen shoulder any longer than you need to you. Contact Physio Inq now!\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAdditional Resources \u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/controlled-articular-rotations\" target=\"_blank\"\u003eControlled Articular Rotations (CARS) \u0026ndash; What They Are \u0026 Why You Should Do Them\u003c/a\u003e\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/help-my-chronic-shoulder-instability\" target=\"_blank\"\u003eIs There A Way To Help My Chronic Shoulder Instability?\u003c/a\u003e\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/causes-shoulder-instability\" target=\"_blank\"\u003eThe Cause Of Shoulder Instability\u003c/a\u003e\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/is-physiotherapy-effective-for-frozen-shoulder\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 53.3%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"is-physiotherapy-effective-for-frozen-shoulder","webapp_item_view":156567,"webapp_item_title":"Is Physiotherapy Effective for Frozen Shoulder? What You Should Know","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-03-15T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6829","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/feb/img-Exercise-Is-Great-For-Your-Mental-Health.jpg"],"short_desc":"The topic of mental health, especially men's mental health, has been at the forefront of many discussions over the last decade. Here, we're discussing how exercise can be used to assist in mental health treatment. Specifically, we want to break down the blokey bloke stigma and help men open up about mental health.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6329"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eThe topic of mental health, especially men's mental health, has been at the forefront of many discussions over the last decade. With the rise of social media and our reliance on mobile phones, lack of human contact and reduced social confidence has skyrocketed. People seem less able to make friends in person and even hold a conversation in real-time. Long story short, in a totally connected world, we feel lonelier than ever.\u003c/p\u003e\u003cp\u003eHere, we're discussing how exercise can be used to assist in mental health treatment. Specifically, we want to break down the blokey bloke stigma and help men open up about mental health.\u003c/p\u003e\u003ch2\u003eThe Stigma on Mental Health\u003c/h2\u003e\u003cp\u003e Most of us tend to resist discussing mental health. Whether we are the one suffering or we recognise that someone else is suffering, it's sometimes hard to admit.\u003c/p\u003e\u003cp\u003eAt Physio Inq, we work with clients experiencing a variety of mental health conditions and deal with mental illness in our personal lives as well. It makes us big believers in having those tough, sometimes awkward, hard, and scary chats. It can make a huge difference.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"text-decoration: underline;\"\u003eThat simple conversation could be the thing that pushes someone to seek help from medical practitioners or staff who are trained in mental health issues\u003c/span\u003e\u003c/strong\u003e.\u003c/p\u003e\u003ch3\u003eMental health conditions can be diagnosed through your local doctor, psychologist, and other practitioners. Some mental health conditions that are commonly diagnosed include:\u003c/h3\u003e\u003cul\u003e \u003cli\u003eDepression \u003c/li\u003e \u003cli\u003eAnxiety and panic attacks\u003c/li\u003e \u003cli\u003eBipolar disorder\u003c/li\u003e \u003cli\u003eSchizophrenia\u003c/li\u003e \u003cli\u003eEating disorders\u003c/li\u003e \u003cli\u003eSubstance abuse disorders\u003c/li\u003e\u003c/ul\u003e\u003ch2\u003eThe Facts and Figures\u003c/h2\u003e\u003cp\u003e Mental health conditions are far more common than most realise. \u003cstrong\u003eAbout 1 in 5 Aussies aged 16 to 85 years experience one of these conditions in a year,\u003c/strong\u003e with about 20% experiencing more than one of these conditions at a time. With 1 in 7 experiencing anxiety, 1 in 16 experiencing depression, and about 1 in 6 people experiencing both conditions, it is a real issue within communities today.\u003c/p\u003e\u003cp\u003eFemales are overall more likely to experience these with about 18% of women aged 16 to 85 having depression (1 in 6 )and 32% experiencing anxiety (1 in 3). Compared to men, 12% experience depression (1 in 8) and 20% experience anxiety (1 in 5).\u003c/p\u003e\u003cp\u003eBut the research also shows that only about 46% of us seek treatment for our mental health struggles with only about 27% of males seeking help as opposed to 40% of females.\u003cbr /\u003e\u0026nbsp;\u003cbr /\u003e\u003cspan style=\"text-decoration: underline;\"\u003eKnowing these facts, it leads us to understand the adverse effects that occur when mental health goes untreated, like suicide and self-harm\u003c/span\u003e.\u003c/p\u003e\u003cp\u003eMen are three times more likely to die from suicide than women, and it is still the leading cause of death from the ages of 15 to 44 years although more than half of all suicides recorded in 2018 were people between 30 to 59 years old.\u003c/p\u003e\u003cp\u003eWe don't like to talk about these facts as it makes us feel bad or upset or morbid but they are real, occurring every day and they are very confronting.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Why Exercise Is Great For Your Mental Health\" src=\"/assets/modules/homepage/images/2020/feb/img-Exercise-Is-Great-For-Your-Mental-Health-1.jpg\" /\u003e\u003c/p\u003e\u003ch2\u003eSigns of Mental Illness\u003c/h2\u003e\u003cp\u003eWhat are some signs that you, a family member, or a friend could be suffering from one of these health conditions?\u003c/p\u003e\u003cul\u003e \u003cli\u003eSadness\u003c/li\u003e \u003cli\u003eLoss of interest or pleasure\u003c/li\u003e \u003cli\u003eFeelings of guilt\u003c/li\u003e \u003cli\u003eLow self-worth\u003c/li\u003e \u003cli\u003eDisturbances in sleep\u003c/li\u003e \u003cli\u003eLoss or lack of concentration\u003c/li\u003e \u003cli\u003eLoss or lack of appetite\u003c/li\u003e \u003cli\u003ePersistent fatigue \u003c/li\u003e\u003c/ul\u003e\u003ch2\u003eLinks Between Exercise and Mental Health\u003c/h2\u003e\u003cp\u003e One of the main benefits of exercise on mental health is that exercise releases the \u0026ldquo;feel good\u0026rdquo; chemicals like endorphins and serotonin that improve your mood.\u003c/p\u003e\u003cp\u003eWith exercise, there is also an increase in blood flow to the brain leading to increases in the size of the hippocampus, the part of the brain responsible for memory. This is why we feel like we have clearer thoughts post-exercise.\u003cbr /\u003e\u0026nbsp;\u003cbr /\u003e\u003cstrong\u003eRegular physical activity may be as beneficial as medications or psychological therapies and offers a number of benefits including:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eBetter sleep\u003c/li\u003e \u003cli\u003eImproves your concentration\u003c/li\u003e \u003cli\u003eIncreases your energy levels\u003c/li\u003e \u003cli\u003eImprove your confidence\u003c/li\u003e \u003cli\u003eBoosts your mood\u003c/li\u003e \u003cli\u003eReduces stress and lowers anxiety\u003c/li\u003e \u003cli\u003eLeads to a reduced risk of depression, now and in the future\u003c/li\u003e \u003cli\u003eAn effective strategy to manage weight gain, diabetes risk, and cardiovascular disease risk associated with depression\u003c/li\u003e \u003cli\u003eEffective in reducing symptoms of depression for people experiencing other mental disorders\u003c/li\u003e\u003c/ul\u003e\u003ch2\u003eBest Ways to Start Exercising\u003c/h2\u003e\u003cp\u003e One of the hardest things to do is begin an exercise regime. When we are feeling down, working out seems to be the last thing we want to do due to our lack of energy, poor sleep, lack of concentration and self-confidence.\u003c/p\u003e\u003cp\u003eFirst, it's important to consult with a professional. Most will encourage you to exercise in addition to taking other measures. \u003cbr /\u003e\u0026nbsp;\u003cbr /\u003eThe next stage is to organise a time to exercise. Walking for 30 minutes is a good starting point and walking with someone who is supportive and willing to listen can be even better. There are walking groups popping up all over Australia that can offer support and motivation. This helps you meet the health guidelines of a minimum of 30 minutes of moderate-intensity exercise daily.\u003c/p\u003e\u003cp\u003eMany gyms and outdoor personal training companies offer group training environments as well. This may be another way to get your daily exercise intake but also meet new people at the same time and improve your mental health.\u003c/p\u003e\u003ch2\u003eIn Conclusion\u003c/h2\u003e\u003cp\u003eWe all know someone who has experienced mental health conditions or you may have experienced these struggles yourself. We all need to try and work together to support each other in the hard times as well as in the good times.\u003c/p\u003e\u003cp\u003eIf you or a family member or friend feels any of the above signs or feeling please seek the appropriate help. Below are some websites full of information and links to help.\u003cbr /\u003e\u0026nbsp;\u003cbr /\u003e\u003cstrong\u003eUseful links\u003c/strong\u003e,\u003c/p\u003e\u003cul\u003e \u003cli\u003e \u003ca href=\"https://beyondblue.org.au/\" target=\"_blank\"\u003ebeyondblue.org.au\u003c/a\u003e,\u003c/li\u003e \u003cli\u003e \u003ca href=\"https://lifeline.org.au/\" target=\"_blank\"\u003elifeline.org.au\u003c/a\u003e,\u003c/li\u003e \u003cli\u003e \u003ca href=\"https://blackdoginstitute.org.au/\" target=\"_blank\"\u003eblackdoginstitute.org.au\u003c/a\u003e,\u003c/li\u003e \u003cli\u003e \u003ca href=\"https://headspace.org.au/\" target=\"_blank\"\u003eHeadspace.org.au\u003c/a\u003e,\u003c/li\u003e \u003cli\u003e \u003ca href=\"https://reachout.com.au/\" target=\"_blank\"\u003ereachout.com.au\u003c/a\u003e,\u003c/li\u003e \u003cli\u003e \u003ca href=\"https://gotcha4life.org.au/\" target=\"_blank\"\u003egotcha4life.org.au\u003c/a\u003e,\u003c/li\u003e \u003cli\u003e \u003ca href=\"https://mhaustralia.org/\" target=\"_blank\"\u003emhaustralia.org\u003c/a\u003e,\u003c/li\u003e \u003cli\u003e \u003ca href=\"https://mindaustralia.org.au/\" target=\"_blank\"\u003eMindaustralia.org.au\u003c/a\u003e,\u003c/li\u003e \u003cli\u003e \u003ca href=\"https://exerciseismedicine.com.au/\" target=\"_blank\"\u003eexerciseismedicine.com.au\u003c/a\u003e\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.aihw.gov.au/reports/mental-health-services/mental-health-services-in-australia/report-contents/summary/prevalence-and-policies\" target=\"_blank\"\u003ewww.aihw.gov.au/reports/mental-health-services/mental-health-services-in-australia/report-contents/summary/prevalence-and-policies\u003c/a\u003e\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.healthdirect.gov.au/exercise-and-mental-health\" target=\"_blank\"\u003ehttps://www.healthdirect.gov.au/exercise-and-mental-health\u003c/a\u003e\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\" target=\"_blank\"\u003eBook an appointment\u003c/a\u003e with one of our trusted Physio Inq physiotherapists today and let us help you use exercise for mental health treatment. Call now!\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/why-exercise-is-great-for-your-mental-health\" target=\"_blank\"\u003eThis article was originally written by Daniel Maytom from Physio Inq Mobile + Community\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eDaniel Maytom\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\" target=\"_blank\"\u003eAuthor, Physio Inq Mobile + Community \u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"/assets/modules/homepage/images/team/danielmaytom.jpg\" alt=\"Daniel Maytom\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"why-exercise-is-great-for-your-mental-health","webapp_item_view":156567,"webapp_item_title":"Why Exercise Is Great For Your Mental Health","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-02-25T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6616","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/feb/img-Long-Distance-Swimming-Tips-min.jpg"],"short_desc":"Improving your speed for competitive long-distance swimming and triathlons requires a lot of intensity training. We're exploring some long-distance swimming tips to help you train for your next race. Let's begin.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6205"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eImproving your speed for competitive long-distance swimming and triathlons requires a lot of intensity training. So, a 20 to 30 minute swim several times a week isn't enough. \u003c/p\u003e\u003cp\u003eYou need to practice pacing your stroke for a fast tempo by swimming intense aerobic and anaerobic sessions while improving your breathing technique and practicing in open water training. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eHere, we're exploring some long-distance swimming tips to help you train for your next race. Let's begin.\u003c/strong\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eProper Long Distance Swimming Technique\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eThe basics of proper long-distance swimming technique include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eUsing round arm freestyle strokes\u003c/li\u003e \u003cli\u003eMaintaining a strong body position\u003c/li\u003e \u003cli\u003eKeeping elbows high in your long strokes\u003c/li\u003e \u003cli\u003eUsing two-beat kicks\u003c/li\u003e \u003cli\u003eLearning the correct breathing technique\u003c/li\u003e \u003cli\u003eMaintaining a neutral head position\u003c/li\u003e \u003cli\u003eKeeping fingers slightly apart with cupped hands during strokes\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eNow, let's go into each of these points in more detail.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eSpeed Training \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eTraining should include sets aimed at reaching or beating your pace for the race on every lap. \u003c/p\u003e\u003cp\u003eSo, if you're doing a set of 10 x 100 meters, at the end of every 100 meters you should be breathing pretty hard, but not actually gasping. And the recovery time should only be about 10 to 20 seconds, depending on how fit you are.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eFind Balance Between Speed and Endurance\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eWhen it comes to long-distance swimming, you'll need to find a balance between a quick speed with enough endurance to last the entire race. In other words, you won't want to waste all your energy at the beginning only to slow down by the end.\u003c/p\u003e\u003cp\u003eThis means employing a round arm freestyle stroke and focusing on your breathing (which we'll go into more below). It also means keeping your recovery time short and efficient so that you can increase your endurance over time.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eShort Recovery\u003c/strong\u003e\u003cbr /\u003eFor a set of 4 x 300 meters, you should find you're breathing at a moderate rate after a rest of up to 40 seconds. It's important to stick to these relatively short rest periods. \u003c/p\u003e\u003cp\u003eSwimming uses less energy than running intervals and a short recovery time maintains a constant heart rate of about 80% to 85% of your maximum rate.\u003c/p\u003e\u003cp\u003eThis is roughly the same as you'll use on race day, so short recovery periods making it hard to maintain good technique and pace will prepare you well for race conditions.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eLong Distance Swimming Technique \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAfter speed-work, improving your technique is the best way to become a more efficient swimmer. Work on streamlining and developing your cadence so you can plan your own pace in a triathlon. \u003c/p\u003e\u003cp\u003eIt's important that you have a swim coach or experienced swimmer to observe your technique because you may not realise that you're doing anything wrong. If possible, get a film of your stroke so you can review it yourself.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003ePracticing Round Arm Freestyle Strokes\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eRound arm freestyle strokes fall somewhere between straight arm strokes and bent arm strokes. \u003c/p\u003e\u003cp\u003eStraight arm freestyle strokes are the fastest way to swim and are used by sprint freestyle swimmers. While you'll get incredible speed using this stroke, it's also the least efficient stroke style. It's only recommended for 50 and 100 meter swims.\u003c/p\u003e\u003cp\u003eBent arm freestyle strokes are the most traditional freestyle stroke but it's become a bit outdated over the years. It refers to bending your arm at about a 90-degree angle to perform the recovery part of the stroke. \u003c/p\u003e\u003cp\u003eMost swimmers don't recommend the bent arm approach since it's not only less effective, but it also puts your shoulder at increased risk of injury.\u003c/p\u003e\u003cp\u003eOverall, performing your strokes in between the straight and bent arm freestyle strokes with your arm slightly rounded in the recovery phase is the most energy-efficient style and best for long-distance swimming.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Long Distance Swimming Tips\" src=\"/assets/modules/homepage/images/2021/feb/img-Long-Distance-Swimming-Tips-2-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eTo do a round arm freestyle stroke:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eVisualise your arm hugging an exercise ball or barrel\u003c/li\u003e \u003cli\u003eYour arm should go into the water at a slight angle\u003c/li\u003e \u003cli\u003eYour arm will be straight once underneath the water (as goes with all freestyle strokes)\u003c/li\u003e \u003cli\u003eDuring the recovery phase, create the shape with your arm that you visualised in the first step\u003c/li\u003e \u003cli\u003eAlso, make sure your arm never goes directly underneath your body\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eUsing Two-Beat Kicks\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eNow that you have an idea of how to use your arms, it's important not to forget about your legs. The way you kick is just as crucial to long-distance swimming as your strokes.\u003c/p\u003e\u003cp\u003eYou can think of your kicking as the motor with your legs working just as hard as your arms in your long-distance swims. A two-beat kick requires you to kick in the same rhythm as your strokes, kicking once per stroke cycle.\u003c/p\u003e\u003cp\u003eAs you spear your right hand into the water, your left arm will circle, completing the stroke. That's when you should kick your left leg, alternating as you swim. \u003c/p\u003e\u003cp\u003eRemember, the power of your kicks should come from your hips, not your knees. This technique will give you more speed while using up less energy.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eMaintaining Correct Body Position\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eFor long-distance swimmers, you'll want efficient propulsion as not to waste any excess energy. Your body positioning has a lot to do with that.\u003c/p\u003e\u003cp\u003eThe correct body position for long-distance swimmers is a flat, horizontal position at all times with your head and neck in neutral alignment. Make sure your legs never come below your hips and don't allow your body to bend away from this flat position.\u003c/p\u003e\u003cp\u003eThis body positioning reduces drag and energy consumption, allowing you to focus on your strokes and kicking.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eKeep Elbows High\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eIn order to further encourage efficiency and decrease any lag in your swimming, keeping your elbows high as you swim is essential for completing long distances.\u003c/p\u003e\u003cp\u003eAs you begin your stroke, keep your elbow lifted, keeping it in a vertical position as you push the water behind you. Essentially, you want to keep everything in line with your body so that you can swim efficiently and with the least amount of energy consumption possible.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eProper Breathing Techniques\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eEnsuring that your body is taking in enough oxygen to perform at optimal levels is a key component to long-distance swimming. The goal is to maintain deep and relaxed breathing throughout the duration of your swim.\u003c/p\u003e\u003cp\u003eFirst, you'll want to exhale while your head is under the water. Don't waste time or energy holding your breath and waiting to come up to exhale. Since you can't inhale underwater, it's best to use that moment for your exhale. It's the most efficient way.\u003c/p\u003e\u003cp\u003eNext, you should breathe once every two strokes (or one arm cycle). Since limiting your breathing is only beneficial for sprinted swims, it's far better for your overall endurance to breathe more often, keeping your breathing relaxed and controlled.\u003c/p\u003e\u003cp\u003eAnd finally, the last of the long-distance swimming tips we have on breathing is to use one-sided breathing. This means choosing your breathing side and sticking to it. This helps your body find its rhythm and optimal oxygen flow.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003cem\u003e\u003cspan style=\"text-decoration: underline;\"\u003eRemember to keep your neck and head in a natural alignment, even while you're breathing, to ensure the proper body position for your best long-distance swimming.\u003c/span\u003e\u003c/em\u003e\u003c/strong\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eOpen Water Training \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eTriathletes should train in open water in the same weather conditions as they expect to face in the triathlon. It's also a good idea to get used to swimming in a crowd and you can do this by joining a local swimming club or by rounding up a group of friends. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003ePractice Open Water Sighting\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eSighting refers to checking the open water for buoys and flags that denote the course. Most long distances swims can't be done in a pool -- unless you have a massive pool...\u003c/p\u003e\u003cp\u003eFor triathlons and long-distance swimming races, they're most likely going to be done in open water. So, buoys and other markers help swimmers stay on course and gauge their progress.\u003c/p\u003e\u003cp\u003eSighting means every so often taking a peek of those markers or \u0026ldquo;sighting\u0026rdquo; where you are in the open water. Since pools have markers on the bottom, it's not a requirement. But, swimming in open water requires this extra step. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eA few sighting tips include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eWorking with the water and sighting only when the swell of the waves dies down\u003c/li\u003e \u003cli\u003eCoordinating sighting with breathing\u003c/li\u003e \u003cli\u003eKick extra hard while you're sighting to avoid any delay from taking a peek\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eCommon Mistakes in Long Distance Swimming \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eAnother way to improve your long-distance swimming is by avoiding these common mistakes including:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eStretching out the recovery portion of the stroke with the arm still above water\u003c/li\u003e \u003cli\u003eNot sighting enough, sighting too much, and slowing down to do your sighting\u003c/li\u003e \u003cli\u003eUsing straight arm strokes versus round arm strokes\u003c/li\u003e \u003cli\u003eFocusing only on speed and not enough on endurance\u003c/li\u003e \u003cli\u003eFocusing only on stroke technique and not enough breathing technique\u003c/li\u003e \u003cli\u003eNeglecting kicking technique\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIf you'd like customised tips for you next long-distance swim, contact us at Physio Inq to get in touch with one of our sports physiotherapists. \u003c/p\u003e\u003cp\u003eWe can help you not only cross-train to make sure you're in the best physical shape for your swim but we can also give you pointers for your strokes, kicks, and preventing potential injuries. \u003c/p\u003e\u003cp\u003eSee us today at one of our Australian clinics or allow our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003emobile physio services\u003c/a\u003e to come to you.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAdditional Resources \u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/open-water-swimming-tips\" target=\"_blank\"\u003eOpen water swimming tips you need to learn now\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/long-distance-swimming-tips\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; 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}\u003c/style\u003e","webapp_item_slug":"long-distance-swimming-tips","webapp_item_view":156567,"webapp_item_title":"Long Distance Swimming Tips","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-02-22T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6724","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/feb/img-Best-Stretches-for-Tennis-Players-min.jpg"],"short_desc":"In our recent blog we are sharing the benefits of tennis stretching as well as some stretching exercises for tennis players to work on with a sports physiotherapist at Physio Inq. Let's get into it!","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6215"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eTennis incorporates a lot of running, swinging, and sudden changes in direction. Not only do these movements require strength and mobility, but they also make players prone to injuries. \u003c/p\u003e\u003cp\u003eHere, we're sharing the benefits of tennis stretching as well as some stretching exercises for tennis players to work on with a \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003esports physiotherapist at Physio Inq\u003c/a\u003e. Let's get into it!\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eMost-Used Muscles in Tennis\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eTennis is truly a full-body sport. So, you can't really go wrong with a full-body stretching routine before and after playing tennis. \u003c/p\u003e\u003cp\u003eHowever, to figure out the best tennis stretching routine, it's important to understand which muscles are used the most while playing tennis. \u003cstrong\u003eThese muscles include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eAbdominals and obliques\u003c/li\u003e \u003cli\u003eQuadriceps, hips, and calf muscles\u003c/li\u003e \u003cli\u003eThe rotator cuff in the shoulder\u003c/li\u003e \u003cli\u003ePectorals, biceps, deltoids, and forearm muscles\u003c/li\u003e \u003cli\u003eTrapizeus, latissimus dorsi, and triceps\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eFocusing on these muscle groups can help you make the most of your tennis stretching program.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eBenefits of Tennis Stretching \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eMany tennis players overlook the importance of warming up before a match and cooling down afterwards. The truth is, tennis stretching has \u003cstrong\u003emany benefits including:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eMaximised performance during a match\u003c/li\u003e \u003cli\u003eInjury prevention to keep you on the court\u003c/li\u003e \u003cli\u003eBetter posture and reduced back pain\u003c/li\u003e \u003cli\u003eBetter muscular balance\u003c/li\u003e \u003cli\u003eImprovements in overall energy\u003c/li\u003e \u003cli\u003eMore longevity as a tennis player\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eTennis stretching will help you play better and remain a player for longer. So, if you're serious about playing tennis and doing it well, warm-ups and cool-downs should never be skipped.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eBest Stretches to Do Before Tennis \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe best type of stretching to do before playing tennis is known as dynamic stretching. Dynamic stretching incorporates movement. \u003c/p\u003e\u003cp\u003eThis might include a little bit of cardio, then exercises to improve your range of motion.\u003c/p\u003e\u003cul\u003e \u003cli\u003eStart with \u003cstrong\u003e3-5 minutes of simple cardio\u003c/strong\u003e like jogging in place, jumping jacks, or skipping to increase your heart rate.\u003c/li\u003e \u003cli\u003eMove onto \u003cstrong\u003edynamic stretches\u003c/strong\u003e like simple squats, arms circles, and reverse lunges. \u003c/li\u003e \u003cli\u003eLast, you might incorporate what's called \u003cstrong\u003eshadowing\u003c/strong\u003e where you practise actual tennis moves off the court. This can help your body get into the groove of moving in specific ways that you'll use during a match.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eWork with your tennis coach or an \u003ca href=\"https://www.physioinq.com.au/exercise-physiologist-near-me\" target=\"_blank\"\u003eexercise physiologist\u003c/a\u003e to help you come up with a solid tennis warm-up for better results on the court.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eBest Stretches to Do After Tennis \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAfter a tennis match, static stretching is your best bet. As opposed to dynamic stretching, static stretches don't incorporate movement. They're meant to be held for a few minutes to improve flexibility and cool down the body.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eExamples of static stretching include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eTennis back exercises such as supine twists\u003c/li\u003e \u003cli\u003eCalf muscle and Achilles tendon stretches\u003c/li\u003e \u003cli\u003eTennis elbow stretches\u003c/li\u003e \u003cli\u003eCross shoulder stretches\u003c/li\u003e \u003cli\u003eChest stretches\u003c/li\u003e \u003cli\u003eQuad and hip flexor stretches\u003c/li\u003e \u003cli\u003eHip stretches like a supine figure four stretch\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eWork with a tennis coach or \u003ca href=\"https://www.physioinq.com.au/exercise-physiologist-near-me\" target=\"_blank\"\u003eexercise physiologist\u003c/a\u003e to ensure proper form and safe exercise techniques to get the most out of your tennis stretching routine. Below are a few examples of each kind of stretch.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSupine Twist\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eLie on your back with your knees bent and drawn towards your chest.\u003c/li\u003e \u003cli\u003eGently bring your knees to the right side, keeping them bent, allowing your legs to rest on the floor beside you.\u003c/li\u003e \u003cli\u003eExtend your arms out to either side with your palms face down on the floor.\u003c/li\u003e \u003cli\u003eIf it's available, turn your head to reach your left ear toward the floor. \u003c/li\u003e \u003cli\u003eBreathe deeply and after a few minutes, return your legs to the centre and repeat on the left.\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"The 7 Best Stretches For Tennis Players\" src=\"/assets/modules/homepage/images/2021/feb/img-Best-Stretches-for-Tennis-Players-1-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCalf/Achilles Tendon Stretch\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003ePlace both hands on a wall and step back into a lunge position, keeping your wrists in line with your shoulders. \u003c/li\u003e \u003cli\u003eKeep the back leg extended to find a deep stretch in the calf muscle and Achilles tendon. \u003c/li\u003e \u003cli\u003eSwitch legs to stretch on the other side.\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"The 7 Best Stretches For Tennis Players\" src=\"/assets/modules/homepage/images/2021/feb/img-Best-Stretches-for-Tennis-Players-2-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eTennis Elbow Stretch\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eExtend one arm out straight in front of you with your palm facing down and your wrist in line with your shoulder. \u003c/li\u003e \u003cli\u003eBend your wrist so that your fingers point down.\u003c/li\u003e \u003cli\u003eUse your opposite hand to apply gentle pressure to your wrist, feeling a stretch in your forearm. \u003c/li\u003e \u003cli\u003eHold for 30 seconds before switching sides.\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"The 7 Best Stretches For Tennis Players\" src=\"/assets/modules/homepage/images/2021/feb/img-Best-Stretches-for-Tennis-Players-3-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCross Shoulder Stretch\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eExtend your right arm and take it across your chest, parallel to the floor.\u003c/li\u003e \u003cli\u003eUse your left hand to gently apply pressure to your upper arm while keeping your right shoulder down and away from your ears. \u003c/li\u003e \u003cli\u003eHold for 30 seconds before switching to the other side.\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"The 7 Best Stretches For Tennis Players\" src=\"/assets/modules/homepage/images/2021/feb/img-Best-Stretches-for-Tennis-Players-4-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eChest Stretch\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eKeeping your chest lifted, clasp your hands behind your back. \u003c/li\u003e \u003cli\u003eAim to reach your wrists together and extend your arms so that your knuckles are reaching toward the floor. \u003c/li\u003e \u003cli\u003eAfter 30 seconds, release and repeat.\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"The 7 Best Stretches For Tennis Players\" src=\"/assets/modules/homepage/images/2021/feb/img-Best-Stretches-for-Tennis-Players-5-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eQuad/Hip Flexor Stretch\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eHolding onto a wall or chair for support, bend your right knee and grab your right ankle behind you with your right hand. \u003c/li\u003e \u003cli\u003eKeep both knees aligned without arching your back as best you can, feeling a deep stretch in your quad and hip flexor. \u003c/li\u003e \u003cli\u003eHold for 30 seconds, release, and switch sides.\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"The 7 Best Stretches For Tennis Players\" src=\"/assets/modules/homepage/images/2021/feb/img-Best-Stretches-for-Tennis-Players-6-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSupine Figure Four\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eLie on your back with your knees bent and your feet planted on the floor.\u003c/li\u003e \u003cli\u003eLift your right leg and cross your right ankle over your left knee, with your right knee pointing towards the right wall.\u003c/li\u003e \u003cli\u003eReach your hands behind your left thigh and gently pull your left knee towards your chest.\u003c/li\u003e \u003cli\u003eHold for a few minutes before switching to the other side.\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"The 7 Best Stretches For Tennis Players\" src=\"/assets/modules/homepage/images/2021/feb/img-Best-Stretches-for-Tennis-Players-7-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eFoam Rolling\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eFoam rolling is another great exercise to do after playing tennis. \u003c/p\u003e\u003cp\u003eFoam rolling is a form of self-myofascial massage that loosens up any lactic acid build-up in your muscles, massaging your myofascia (the thin layer of tissue that surrounds your muscles). \u003c/p\u003e\u003cp\u003eFoam rolling is known to prepare your body for recovery, reduce soreness, and help your muscles repair themselves quicker.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"The 7 Best Stretches For Tennis Players\" src=\"/assets/modules/homepage/images/2021/feb/img-Best-Stretches-for-Tennis-Players-8-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eWhether you're looking to prevent common tennis injuries or you want to improve your performance on the court, these tennis stretches can help. \u003c/p\u003e\u003cp\u003eOur \u003cspan style=\"text-decoration: underline;\"\u003e\u003ca href=\"https://www.physioinq.com.au/sports-physiotherapy\"\u003esports physiotherapists\u003c/a\u003e\u003c/span\u003e can help assess your current muscle imbalances and create a personalised stretching routine for tennis players that get actual results. \u003c/p\u003e\u003cp\u003eCome into one of our convenient clinics throughout Australia or make use of our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003emobile physio services\u003c/a\u003e. Book an appointment with Physio Inq today and take your tennis skills to the next level!\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAdditional Resources \u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/common-shoulder-injuries-overhead-sports\" target=\"_blank\"\u003e\u003cstrong\u003eCommon shoulder injuries due to overhead sports\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/common-wrist-injuries-tennis-players\" target=\"_blank\"\u003e\u003cstrong\u003eCommon wrist injuries in tennis players\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/7-best-stretches-for-tennis-players\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; }\u003c/style\u003e","webapp_item_slug":"7-best-stretches-for-tennis-players","webapp_item_view":156567,"webapp_item_title":"The 7 Best Stretches For Tennis Players","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-02-17T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6439","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/feb/img-Exercise-During-Early-Pregnancy-min.jpg"],"short_desc":"In our recent blog we are exploring the benefits of exercising while pregnant, what exercises you should avoid while pregnant, and tips to get started on your pregnancy exercise routine with the help of a Women's Health Physiotherapist.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6093","6243"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eWhether you were active before getting pregnant or you're just getting into exercise, hoping to prepare your body physically for birth, you may be wondering whether or not it's safe to exercise during early pregnancy.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eThe short answer is usually yes\u003c/strong\u003e -- you can exercise in the early stages of pregnancy. Some women can even continue exercising until birth. However, it's always best to consult your doctor and GP.\u003c/p\u003e\u003cp\u003eHere, we're exploring the benefits of exercising while pregnant, what exercises you should avoid while pregnant, and tips to get started on your pregnancy exercise routine with the help of a \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\" target=\"_blank\"\u003eWomen's Health Physiotherapist\u003c/a\u003e.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eBenefits of Exercising When Pregnant \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIn most cases, exercising during early pregnancy is completely safe. In fact, there are many benefits to remaining active during your pregnancy. Here are a few examples.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Can I Exercise During Early Pregnancy?\" src=\"/assets/modules/homepage/images/2021/feb/img-Exercise-During-Early-Pregnancy-1-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eExercise to Feel Better \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIt's no secret that pregnancy is hard on a woman's body. From morning sickness to carrying around the extra weight, it's common for pregnancy to make women feel rather wretched. \u003c/p\u003e\u003cp\u003eExercising releases endorphins (the feel-good hormone) and improves your mood. Plus, getting your blood flowing through exercise can relieve back pain and constipation associated with pregnancy. \u003c/p\u003e\u003cp\u003eYou'll also be strengthening your joints as you take on more and more weight from your growing baby and you'll likely sleep better at night too. All of these benefits work together to help you feel better throughout your pregnancy.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003ePrepare Your Body for Birth\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eGiving birth is extremely physical. Although it's also a natural process, women in better physical fitness generally have an easier birth since their bodies are better prepared.\u003c/p\u003e\u003cp\u003eStrong muscles, joint flexibility, a fit heart, and the ability to control your breathing will all be extremely beneficial during childbirth. It's a huge reason why, if you can, it's definitely recommended that you continue to exercise during pregnancy. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eReturn to Normalcy Quicker Post-Pregnancy\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eBy \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\" target=\"_blank\"\u003eexercising during your pregnancy\u003c/a\u003e, there's less of a chance that you'll gain more weight than necessary. Before we go any further on this point, it should be clear that you should NOT be focusing on weight loss during pregnancy. It is normal and healthy to gain weight during pregnancy, even apart from the weight of your baby.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003cem\u003eHowever, using pregnancy as an excuse to eat poorly and avoid taking care of your body will only make it harder in labor, as we mentioned, but also post-pregnancy. \u003c/em\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eIt's ok not to go back to your pre-baby body. In fact, it might never happen as giving birth is a miraculous and incredible process your body will go through. Still, for any new parent, self-care will never be unimportant. \u003c/p\u003e\u003cp\u003eIn reality, making sure your body and mind are as healthy as possible through regular exercise is actually good for your child no matter their age. \u003c/p\u003e\u003cp\u003eSo, exercising during pregnancy, if it's cleared by your doctor, will make returning to your self-care exercise routine post-pregnancy a lot easier.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eExercise to Avoid During Pregnancy \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eEveryone's body is different and every pregnancy is different. If you're a high-risk pregnancy, you might not be able to do much exercise at all. However, even if you've had a relatively easy pregnancy, there still some exercises to avoid.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eWhat exercises should be avoided during pregnancy include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eBouncing, jarring movements, and leaping should be avoided\u003c/li\u003e \u003cli\u003eExercises with a potential of falling like horseback riding, rock climbing, or other extreme sports\u003c/li\u003e \u003cli\u003eExercises with potential for extreme contact including sports like football or soccer\u003c/li\u003e \u003cli\u003eExercises requiring sudden changes in direction like tennis\u003c/li\u003e \u003cli\u003eExercises with extreme changes in air pressure like scuba diving\u003c/li\u003e \u003cli\u003eExercises that are done lying on your back for extended periods especially after the first trimester\u003c/li\u003e \u003cli\u003eExercises that increase your body temperature too much\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eBest Exercises to Do During Pregnancy\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eThe best pregnancy exercise for beginners is anything low impact. These exercises include:\u003c/p\u003e\u003cul\u003e \u003cli\u003eSwimming\u003c/li\u003e \u003cli\u003ePre-natal yoga and stretching\u003c/li\u003e \u003cli\u003ePre-natal Pilates\u003c/li\u003e \u003cli\u003eWalking\u003c/li\u003e \u003cli\u003eDancing\u003c/li\u003e \u003cli\u003eAerobics exercises\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eHowever, the best way to exercise while pregnant has a lot to do with how active you were before falling pregnant. If you were a runner or lifted weights before, you might be able to continue with your regular routine, although modified.\u003c/p\u003e\u003cp\u003eAlways check with your doctor to learn about the best ways to exercise during pregnancy or meet with one of our \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\" target=\"_blank\"\u003ewomen's health physiotherapists\u003c/a\u003e who can point you in the right direction.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eTips to Getting Started \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIf you're just getting started with \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\" target=\"_blank\"\u003eexercise during your pregnancy\u003c/a\u003e, here are a few tips.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStart slow.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eKnowing which month to start exercise during pregnancy is sometimes irrelevant. In the early stages, you might not even realise you're pregnant. \u003c/p\u003e\u003cp\u003eGenerally, it's safe to continue exercising as normal for the first trimester. Just start slow, especially if you're a beginner to fitness.\u003c/p\u003e\u003cp\u003eAs always, check with your doctor to be sure. Your doctor might also advise when exercising during pregnancy at your current level is no longer recommended.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eDon't go for the burn. \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eMany exercise programs encourage us to \u0026ldquo;go for the burn\u0026rdquo; and push ourselves in our workouts. However, even in the earliest stages of pregnancy, it's best to skip the burn and back off.\u003c/p\u003e\u003cp\u003eYou'll know that you've gone too hard when you feel more exhausted than energised after your workout or if you're too out of breath to have a conversation. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eKeep cool.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eWhile pregnant, your body temperature will naturally increase. Therefore, it's even more important than normal to make sure you're keeping cool during your pregnancy exercises. \u003c/p\u003e\u003cp\u003eExercise indoors with aircon and avoid activities in the direct sun. Also, be sure to wear breathable clothing and sun protection if you are outside.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eEat well.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eJust as important to fitness as exercise, nutrition should also be a major consideration during pregnancy. \u003c/p\u003e\u003cp\u003eNot only will healthy foods help you stay energised enough to exercise through your pregnancy, but also, depending on your pre-pregnancy weight, you'll need about 340 extra calories per day starting in the second trimester. \u003c/p\u003e\u003cp\u003eThe phrase \u0026ldquo;eating for two\u0026rdquo; comes to mind. But, although you shouldn't be eating twice as much food, you should also choose energising foods and only indulge now and then.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStay hydrated.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eDehydration is a major issue even if you're not pregnant. However, it can lead to overheating in pregnant women which is dangerous for mother and baby. Dehydration can even trigger early contractions and is overall putting your body under stress. \u003c/p\u003e\u003cp\u003eSo, make sure you're drinking plenty of water before, during, and after your pregnancy workouts. A good rule of thumb is drinking water until your urine is clear. \u003cstrong\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eWork with a physio.\u003c/strong\u003e\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Can I Exercise During Early Pregnancy?\" src=\"/assets/modules/homepage/images/2021/feb/img-Exercise-During-Early-Pregnancy-2-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eLast but not least, getting professional advice about your \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\" target=\"_blank\"\u003epregnancy exercise plan\u003c/a\u003e is definitely encouraged. A pre-natal physio will guide you through safe, effective exercises to help you strengthen your pelvic floor and stay as fit as you can to help you through labour.\u003c/p\u003e\u003cp\u003eYour physio can also work with you post-natally to help you safely recover from birth and regain any strength you may have lost, especially in your abs. \u003c/p\u003e\u003cp\u003eBook an appointment with one of our knowledgeable \u003ca href=\"https://www.physioinq.com.au/womens-health-physio-near-me\" target=\"_blank\"\u003eWomen's Health Physiotherapists\u003c/a\u003e today! Come to one of our convenient Australian locations or take advantage of our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003emobile \u0026 physio services\u003c/a\u003e. Contact us now!\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eOther Useful Resources\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/when-should-i-start-to-exercise-after-my-pregnancy\" target=\"_blank\"\u003e\u003cstrong\u003eWhen should I start to exercise after my pregnancy?\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e \u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-your-body-changes-during-pregnancy\" target=\"_blank\"\u003e\u003cstrong\u003ePregnancy 101 \u0026ndash; How your body changes during pregnancy\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/10-ways-decrease-pelvic-pain-in-pregnancy\" target=\"_blank\"\u003e\u003cstrong\u003e10 ways to decrease pelvic pain in pregnancy\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/back-pain-pregnancy\" target=\"_blank\"\u003e\u003cstrong\u003eBack pain during pregnancy. How to ease your pain\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/pilates-for-pregnacy\" target=\"_blank\"\u003e\u003cstrong\u003eSafe exercises to do when pregnant\u003c/strong\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/can-i-exercise-during-early-pregnancy\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; }\u003c/style\u003e","webapp_item_slug":"can-i-exercise-during-early-pregnancy","webapp_item_view":156567,"webapp_item_title":"Can I Exercise During Early Pregnancy?","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-02-09T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6535","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/feb/img-Chronic-Pain-Affect-the-Brain-min.jpg"],"short_desc":"Did you know? Chronic pain can actually change the makeup of your brain. We're taking a closer look at chronic pain, how chronic pain affects the brain, and how physiotherapy can help with your chronic back pain or other forms of chronic pain.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6290","6220"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eChronic pain is no joke. It can be completely debilitating and, even worse, might not be taken seriously enough by friends and family.\u003c/p\u003e\u003cp\u003eDid you know? Chronic pain can actually change the makeup of your brain. It's true - there's a reason why chronic pain can make you feel totally hopeless and unlike your normal self. \u003c/p\u003e\u003cp\u003eHere, we're taking a closer look at chronic pain, how chronic pain affects the brain, and how \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003ephysiotherapy\u003c/a\u003e can help with your chronic back pain or other forms of chronic pain.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is acute pain and chronic pain? \u003c/strong\u003e\u003c/h3\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How Does Chronic Pain Affect the Brain?\" src=\"/assets/modules/homepage/images/2021/feb/img-Chronic-Pain-Affect-the-Brain-1-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eAcute pain refers to short-term pain that eventually heals. Acute pain might be associated with a broken arm or an ankle injury. Yes, you'll feel pain. But once the proper measures are taken, that pain eventually subsides and you can go back to your regular activities. \u003c/p\u003e\u003cp\u003eChronic pain, on the other hand, is long-term pain that can last months or even years. It's usually caused by inflammation or nerve issues and requires regular treatment. \u003c/p\u003e\u003cp\u003eThose without chronic pain might not realise the toll it can take. Not only is it absolutely miserable to be in constant pain, but it also quite literally affects the brain. \u003c/p\u003e\u003cp\u003ePlus, the financial requirements of regular treatments can also cause a lot of stress, creating a feedback loop of pain and anxiety.\u003c/p\u003e\u003cp\u003eTo better understand what's actually going on with a person experiencing chronic pain, let's have a look at how chronic pain affects the brain.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow does chronic pain affect the brain? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eResearch suggests that the brain perceives long-term pain differently than it perceives short-term pain. \u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.abc.net.au/radionational/programs/allinthemind/what-chronic-pain-does-to-your-brain/7255032\" target=\"_blank\"\u003eOne study found\u003c/a\u003e that when we experience acute pain, our thalamus opens, connecting the spinal cord with the higher centers of the brain. The thalamus allows information to pass about the acute pain, helping us to heal and recover.\u003c/p\u003e\u003cp\u003eHowever, when acute pain changes to chronic pain, the thalamus remains open long after the acute pain subsides. From there, the size of the thalamus decreases resulting in a decrease of the neurotransmitter called GABA.\u003c/p\u003e\u003cp\u003eWith less GABA and the thalamus pathway wide open, it causes us to perceive pain more intensely since every signal in our brains is being fired, amplifying our experience of pain. \u003c/p\u003e\u003cp\u003eChronic pain can actually change the central nervous system and influence our sensory, emotional, and modular circuits that normally help us manage pain. Basically, our CNS (Central Nervous System) is amplifying our perceived pain when we experience it for too long.\u003c/p\u003e\u003cp\u003eIt's why people with chronic pain can seem like they're exaggerating their symptoms when, in reality, the brain is sending different signals than it sends to someone experiencing acute pain.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eIn short, chronic pain could be considered a neurological disease depending on how you look at it. Chronic pain, therefore, is often related to depression and anxiety due to these altered neurological and cognitive effects. \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eSo, dealing with chronic pain means dealing not only with the physical sensations themselves but also the neurological damage that has been done as a result.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003ePsychologic Effects of Chronic Pain \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAside from the ways chronic pain affects the brain, chronic pain can also affect some other areas of our psychological health. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eChronic Pain Affects Our Mood \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eSince chronic pain can affect our emotional centers, it can cause our moods to swing widely. These changes might also cause someone to seek help from anti-anxiety and anti-depression medications, which can further affect one's mood.\u003c/p\u003e\u003cp\u003eHowever, as one can imagine, chronic pain is likely to make a person feel helpless, frustrated, and scared, wondering whether the pain will ever subside. It's not surprising that all of these effects compound.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eChronic Pain Affects Our Relationships \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eFrom physical limitations to emotional effects, chronic pain can do a number on our relationships. Whether you're less empathetic to your spouse or you stay home instead of socialising due to your chronic pain, it can certainly have a negative effect on every relationship in your life.\u003c/p\u003e\u003cp\u003eSince strong relationships are essential to strong mental health, when your relationships suffer, it puts further strain on our psychological well-being. Just another way chronic pain can affect our brain.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How Does Chronic Pain Affect the Brain?\" src=\"/assets/modules/homepage/images/2021/feb/img-Chronic-Pain-Affect-the-Brain-2-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eChronic Pain Affects Our Personality \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://www.neura.edu.au/news/new-discovery-how-chronic-pain-changes-your-brain-and-personality/\" target=\"_blank\"\u003eOne study found\u003c/a\u003e that chronic pain creates smaller amounts of glutamate in the brain. Glutamate the brain's key chemical messenger that regulates thoughts and emotions.\u003c/p\u003e\u003cp\u003eThese lowered glutamate levels caused a disruption in the communication of brain cells causing negative personality changes including more negative, fearful, and pessimistic thoughts. In short, chronic pain can actually change our personality.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eChronic Pain Affects Our Sleep \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eSleep is crucial to our overall health and well-being. As you might predict, dealing with relentless chronic pain makes it difficult to sleep uninterrupted. Poor sleep can cause immune system issues and further negatively affects our mood.\u003c/p\u003e\u003cp\u003eWe have less self-control when we lack sleep and therefore can exacerbate chronic pain even further. Poor sleep is then not only a symptom of chronic pain but can also become a cause.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eChronic Pain Affects Our Memory and Focus \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eNot only does chronic pain affect our emotional state, but it can also interfere with our memory pathways. So, when dealing with chronic pain, we might also notice our ability to remember information is slipping. \u003c/p\u003e\u003cp\u003ePlus, these pathways also manage our ability to concentrate in the moment, making it difficult to work or study.\u003c/p\u003e\u003cp\u003eThese issues only further cause feelings of frustration and helplessness, all working together in a feedback loop of struggle. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow to Deal with Chronic Pain \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eSo, how can those who suffer from chronic pain cope? Is there anything to be done?\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eThe good news is, for those who want to learn how to deal with chronic back pain and other kinds of chronic pain, there are options that seem to help including:\u003c/p\u003e\u003cul\u003e \u003cli\u003eAnti-inflammatory medication\u003c/li\u003e \u003cli\u003eAnti-depressants and anti-anxiety medication\u003c/li\u003e \u003cli\u003eAcupuncture\u003c/li\u003e \u003cli\u003eElectrical stimulation\u003c/li\u003e \u003cli\u003eCognitive behavioural therapy\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003ePhysiotherapy\u003c/a\u003e\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eHow to Deal with Chronic Back Pain Without Medication \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/mobile-physio\"\u003ePhysiotherapy\u003c/a\u003e is one of the best ways to help manage your chronic pain without medication. Our friendly Physio Inq professionals can work with you on a regular basis to manage your chronic pain symptoms on both a physical and psychological level\u003c/p\u003e\u003cp\u003eAt Physio Inq, we offer well-rounded services to help those who suffer from chronic pain to get back to their lives with a more positive outlook and less discomfort. \u003c/p\u003e\u003cp\u003eBook an appointment at a \u003ca href=\"https://www.physioinq.com.au/physiotherapy-clinic\" target=\"_blank\"\u003ePhysio Inq clinic near you\u003c/a\u003e or take advantage of our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003emobile physio services\u003c/a\u003e that can come to your home or office. Contact us today and let us help you manage your chronic pain. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eOther Useful Resources \u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/cause-of-chronic-musculoskeletal-pain\" target=\"_blank\"\u003eChronic musculoskeletal pain | hidden causes\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-does-chronic-pain-affect-the-brain\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; }\u003c/style\u003e","webapp_item_slug":"how-does-chronic-pain-affect-the-brain","webapp_item_view":156567,"webapp_item_title":"How Does Chronic Pain Affect the Brain?","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-02-04T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6561","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/jan/img-Manage-Common-Cricket-Injuries-min.jpg"],"short_desc":"Here, we're talking all about common cricket injuries and how to manage them when they happen. Let's go!","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6295"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eCricket has been around for more than 200 years and has been an important part of the Australian way of life for over a century. \u003c/p\u003e\u003cp\u003eOne can argue that Cricket is the nation's main summer sport in terms of participation, media, spectators and television/radio coverage. \u003c/p\u003e\u003cp\u003eGiven its popularity around this time of year, across our mobile and clinic services we do see our fair share of injuries to some of our local cricketers.\u0026nbsp; \u003c/p\u003e\u003cp\u003eHere, we're talking all about common cricket injuries and how to manage them when they happen. Let's go!\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to Manage Common Cricket Injuries\" src=\"/assets/modules/homepage/images/2021/jan/img-Manage-Common-Cricket-Injuries-2-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCricket Injuries Statistics \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eOver a period of ten years, from the 2006-2007 season to the 2015-2016 season, Australian cricketers had an \u003ca href=\"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5167453/#:~:text=Annual%20injury%20incidence%20was%2064,%2F100%20players%20per%20season).\" target=\"_blank\"\u003eaverage injury incidence of 155 per 1,000 days of play\u003c/a\u003e for match time-loss injuries.\u003c/p\u003e\u003cp\u003eAnnual injury incidence was \u003cstrong\u003e64 injuries per 100 players per season with an annual average injury prevalence of 12.5%\u003c/strong\u003e. The most common cricket injury was hamstring strains \u003cstrong\u003eat 8.7 injuries per 100 players\u003c/strong\u003e and the most prevalent injury was lumbar (lower back) stress fractures.\u003c/p\u003e\u003cp\u003eAs with many sports, cricket causes quite a bit of injury. Next, we'll go through the most common cricket injuries and their specific causes. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCommon Injuries in Cricket\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eThe most common cricket bowling injuries include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eHamstring strains\u003c/li\u003e \u003cli\u003eShoulder injuries\u003c/li\u003e \u003cli\u003eIntercoastal strains\u003c/li\u003e \u003cli\u003eElbow injuries\u003c/li\u003e \u003cli\u003eAnkle sprains\u003c/li\u003e \u003cli\u003eLower back pain\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eOther potential cricket injuries include finger injuries, contusions, and knee injuries although they're generally less common.\u003c/p\u003e\u003cp\u003eLet's go into what causes the most common cricket injuries.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to Manage Common Cricket Injuries\" src=\"/assets/modules/homepage/images/2021/jan/img-Manage-Common-Cricket-Injuries-1-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCricket Hamstring Strains \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eHamstring strains usually occur due to overload or overuse. They refer to a slight tear in the muscles in the posterior upper leg. Most often, these injuries are caused by poor warm-ups, overstretching, or landing with all your weight on a stretched hamstring.\u003c/p\u003e\u003cp\u003eIt makes sense that in cricket, sudden bouts of running could cause hamstring strains. These injuries are quite painful and will come on quickly.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCricket Shoulder Injuries\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eCricket bowlers often endure shoulder injuries as well, most often in the rotator cuff, the muscle that stabilises your shoulder joint. These injuries are usually caused by overuse which puts too much tension on the tissue.\u003c/p\u003e\u003cp\u003eBowlers and fielders both use their shoulders a lot and are all at risk for rotator cuff injury. Since this is a tendon injury, you'll usually experience a gradual ache versus sudden pain.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCricket Intercostal Strains\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYour intercostal muscles are the muscles that make up your side around your ribs and around your mid to low back. Since bowling requires many side bends which puts the lateral muscles under a lot of strain, intercostal strains are common.\u003c/p\u003e\u003cp\u003ePain from these kinds of strains is usually felt in the muscles between the ribs or the muscles in your side, abdomen, or groin. Additionally, this pain either comes on suddenly or starts as stiffness in your midsection.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCricket Elbow Injury\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThrower's elbow (also known as golfer's elbow) is more technically known as medial epicondylitis and comes from repetitive movement, overuse, or poor throwing form. Pain from thrower's elbow is felt on the inside of the joint and usually comes on gradually.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCricket Ankle Sprains \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAnkle sprains occur when there's damage to the tendons and ligaments of the ankle joint. Cricket creates lots of ankle sprains due to sudden movements and changes in direction or when a jump is landed incorrectly. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCricket Lower Back Pain \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eLower back pain accounts for a wide range of injuries and is a broad term referring to strains or pain in the lumbar area of the back. Cricket requires a lot of agility and can cause an excess load on the muscles of the lower back.\u003c/p\u003e\u003cp\u003ePlus, repetitive back movements are constant while playing cricket and can cause lower back injuries over time, most often appearing gradually.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow to Prevent Cricket Injuries \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe good news is, there are plenty of ways to prevent cricket injuries before they happen. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWarm-Up and Cool Down \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eOne of these easiest ways to prevent cricket injuries and increase your longevity playing the game is by diligently warming up and cooling down. \u003c/p\u003e\u003cp\u003eGenerally, warm-ups should consist of dynamic stretches that incorporate movement and gradually increase your heart rate while cooldowns should consist of static stretches where you hold a certain stretch to increase flexibility and mobility.\u003c/p\u003e\u003cp\u003eMaking sure your muscles are warm and flexible helps your body to adjust to mistakes. For example, if you land from a jump the wrong way, a warm and flexible body will be more likely to absorb the shock versus a cold and stiff body, therefore preventing injury.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWear the Proper Gear \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIf you play cricket to stay active on the weekends with your mates, it's so important that you wear the proper gear. That means proper shoes, pads, and mouthguards to prevent unnecessary injuries. In other words, don't play cricket in thongs. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eStay Hydrated and Eat Well \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eHydration and proper nutrition help your body perform at a high level. When you're dehydrated or operating without the right fuel, your body can cramp up or simply give out. Plus, ample hydration lubricates your joints so that they'll work better. \u003c/p\u003e\u003cp\u003eYou might also opt for electrolytes like potassium and sodium for an added boost of hydration from certain foods and healthy sports drinks.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCross-Train \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eCross-training is so important when you're an athlete. Since so many of these common cricket injuries are caused by repetitive motion and overuse, it's important to also activate and strengthen other areas of your body too. \u003c/p\u003e\u003cp\u003eEverything is connected, so by strengthening your abs, for example, you're protecting your back in the same way that you'll want to not only strengthen your hamstrings but make sure they're flexible as well. \u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003eSports physiotherapy\u003c/a\u003e can help athletes create a cross-training plan to balance out their bodies and avoid injury.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow to Treat Cricket Injuries\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eTreating cricket injuries obviously depends on the injury itself. However, making sure you rest after an injury and seeing a \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003ephysiotherapist\u003c/a\u003e are both highly recommended, no matter the injury.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eRICE Method \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eOne of the best ways to treat a muscular injury at home is using the RICE Method which stands for rest, ice, compression, and elevation.\u003c/p\u003e\u003cp\u003eResting the area is probably the most important step and is also the most difficult for athletes to do. But, staying away from cricket until you're fully recovered is the best way to go. \u003c/p\u003e\u003cp\u003eYou'll also ice the area for 20 minutes on and 20 minutes off about five times a day for the duration of the injury to reduce inflammation. You might also take anti-inflammatory medication.\u003c/p\u003e\u003cp\u003eCompressing the area using tape or bandages also helps reducing inflammation and so can keeping the area above your heart if you can. \u003c/p\u003e\u003cp\u003eAlways talk to your doctor about the best treatment methods for your particular injury. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWork with a Sports Physiotherapist \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIf you're unsure of how to manage your cricket injury in the most effective way, a \u003ca href=\"https://www.physioinq.com.au/sports-physio-near-me\"\u003esports physiotherapist\u003c/a\u003e can help. A sports physio can help you not only nurse your injury back to health but can also help you prevent future injuries and even improve your cricket game.\u003c/p\u003e\u003cp\u003eBy using rehabilitation techniques and implementing cross-training into your exercise routine, you'll be stronger overall and less prone to injury. \u003c/p\u003e\u003cp\u003eContact us today to meet with one of our amazing physiotherapists at Physio Inq. Come see us at a \u003ca href=\"https://www.physioinq.com.au/physiotherapy-clinic\"\u003econvenient clinic\u003c/a\u003e or try our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\"\u003emobile physio services\u003c/a\u003e\u0026nbsp; across Australia today!\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eOther Useful Articles\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/common-cricket-bowling-injuries\" target=\"_blank\"\u003eCommon Bowling Injuries In Cricket\u003c/a\u003e \u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-to-manage-common-cricket-injuries\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"how-to-manage-common-cricket-injuries","webapp_item_view":156567,"webapp_item_title":"How to Manage Common Cricket Injuries","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-01-25T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6565","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/jan/img-Neck-Pain-While-Riding-min.jpg"],"short_desc":"Riding a motorcycle is completely invigorating. But, neck pain caused by riding a motorcycle might be holding you back. Here, we're explaining how to prevent motorcycle neck pain and a few motorcycle postures that can help. By understanding proper body positioning and working with a physiotherapist.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6332","6015"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eRiding a motorcycle is completely invigorating. Feeling the wind on your face, hearing the roar of the engine, smelling the hot asphalt on a summer day. For some, there's nothing better!\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003cem\u003eBut, neck pain caused by riding a motorcycle might be holding you back. \u003c/em\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eHere, we're explaining how to prevent motorcycle neck pain and a few motorcycle postures that can help. By understanding proper body positioning and working with a \u003ca href=\"https://www.physioinq.com.au/physiotherapy-clinic\"\u003ephysiotherapist\u003c/a\u003e, there's no need to suffer through neck pain from your motorbike ever again. \u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow to Prevent Neck Pain While Riding a Motorcycle\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eBefore we get into specific motorcycle postures, here are five important tips for preventing neck pain, both on and off your motorcycle.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStretch\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eStretching, in general, helps improve flexibility and mobility. Flexible muscles and mobile joints help prevent injuries. \u003c/p\u003e\u003cp\u003eWhen your body is able to adjust to sudden movements, like what you might experience riding a motorcycle, there's less of a chance that the muscle or joint gets pushed too far. \u003c/p\u003e\u003cp\u003eSimilarly, stretching before, during breaks, and after a riding session helps loosen up the body after sitting in a stagnant position on your motorbike for too long. \u003c/p\u003e\u003cp\u003eTry some simple stretches like neck circles, forward folds, and arm swings to loosen up any tension in your neck and shoulders. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAdjust Your Posture\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eEven the smallest adjustments to your posture can make a big difference when it comes to motorcycle neck pain. Moving your hands slightly on the handlebars or adjusting your seat height can totally change your posture on the bike. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eA few general tips for proper motorcycle posture:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003ePlace your hands on the handlebars so that your wrists are extended, and your elbows remain slightly bent.\u003c/li\u003e \u003cli\u003eAdjust your seat so that your knees and hips are comfortable. Usually, this means creating a little less than a 90-degree angle with your feet on the footrests. \u003c/li\u003e \u003cli\u003eKeep your neck in a comfortable, neutral position. \u003c/li\u003e \u003cli\u003eAvoid hunching by keeping your shoulders back and away from your ears.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eFor more detailed posture recommendations, keep reading.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eHydrate\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eProper hydration is key to optimal performance. Even the slightest levels of dehydration can cause muscle fatigue and slower reaction times.\u003c/p\u003e\u003cp\u003ePlus, water and electrolytes not only help fuel our muscles, but they also help lubricate our joints. So, even if it's not the middle of summer (but especially when it is), stay hydrated before, during, and after your ride.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eInvest in Better Motorcycle Gear\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eJust like a runner invests in the best running shoes to prevent injuries, getting the proper motorcycle gear can actually help with neck pain and other aches caused by riding. Not to mention, the right padding can protect you from gnarly crashes or falls. \u003c/p\u003e\u003cp\u003eLight long-sleeved shirts help protect you from the sun while allowing your skin to breathe. It prevents water loss, keeping you more hydrated.\u003c/p\u003e\u003cp\u003eHigh-quality helmets are non-negotiable. But, you might also consider a helmet that fits perfectly and is made with strong, yet lightweight materials. A lighter helmet that fits properly puts less pressure on your neck while still protecting the goods. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSee a Physiotherapist\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAlthough riding a motorcycle isn't often looked at like a sport, it's an extremely physical activity. So, why not do what the athletes do when they're in pain? See a professional.\u003c/p\u003e\u003cp\u003ePhysiotherapists can work with you to create a personalised treatment plan for your specific circumstances. They'll help you with posture, stretching, strengthening exercises, physical rehabilitation, and more. \u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003eContact Physio Inq\u003c/a\u003e to connect with an expert local physiotherapist.\u003cstrong\u003e\u003c/strong\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eThree Motorcycle Postures\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eImproving your posture while riding your motorcycle can greatly improve neck pain. However, proper motorcycle posture depends on the type of motorcycle you ride and the size of your body compared to your motorcycle. \u003c/p\u003e\u003cp\u003eHere, we're going over standing riding posture, sport riding posture, and cruiser riding posture. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStanding Riding Posture\u003c/strong\u003e\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How To Prevent Neck Pain While Riding A Motorcycle\" src=\"/assets/modules/homepage/images/2021/jan/img-Neck-Pain-While-Riding-1-min.jpg\" /\u003e\u003cbr /\u003e\u003ca href=\"https://www.innova-pain.com/2012/03/02/motorcycle-riding-posture/\" target=\"_blank\"\u003ehttps://www.innova-pain.com/2012/03/02/motorcycle-riding-posture/\u003c/a\u003e\u003c/p\u003e\u003cp\u003eStanding, or upright, riding posture is when your back is upright while seated on your motorcycle. It's a neutral position that's similar to many other seated postures. \u003c/p\u003e\u003cp\u003eThe neck and back should be straight with shoulders and elbows relaxed. In this position, you should be able to reach the handlebars easily, without reaching or overextending. \u003c/p\u003e\u003cp\u003eYour elbows should be slightly flexed and pointing away from your body with your forearms parallel to the ground. \u003c/p\u003e\u003cp\u003eFor individuals with a smaller frame struggling to reach the handlebars, do your best to adjust the seat or handles to find this standing riding posture. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSport Riding Posture\u003c/strong\u003e\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How To Prevent Neck Pain While Riding A Motorcycle\" src=\"/assets/modules/homepage/images/2021/jan/img-Neck-Pain-While-Riding-2-min.jpg\" /\u003e\u003cbr /\u003e\u003ca href=\"https://www.innova-pain.com/2012/03/02/motorcycle-riding-posture/\" target=\"_blank\"\u003ehttps://www.innova-pain.com/2012/03/02/motorcycle-riding-posture/\u003c/a\u003e\u003c/p\u003e\u003cp\u003eIf you ride a sport motorcycle, there are ways to improve your posture. Leaning forward with your feet slightly behind your knees, this can be an intense position and not so great on your body. \u003c/p\u003e\u003cp\u003eHowever, by keeping your head extended, your forearms active and parallel to the ground, and your wrists mostly neutral, you can prevent unnecessary motorcycle neck pain. \u003c/p\u003e\u003cp\u003eAt high speeds, this posture can be maintained for a while. However, at low speeds, it can put a lot of pressure on your lower back. Be sure to activate your core to counteract this intensity. \u003c/p\u003e\u003cp\u003eOverall, the sport riding posture is not ideal. Extending your head in this position can lead to headaches and your hands in this position on the handlebars can cause wrist pain. \u003c/p\u003e\u003cp\u003eSo, if you're riding at low speeds, do your best to avoid this posture. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCruiser Riding Posture\u003c/strong\u003e\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How To Prevent Neck Pain While Riding A Motorcycle\" src=\"/assets/modules/homepage/images/2021/jan/img-Neck-Pain-While-Riding-3-min.jpg\" /\u003e\u003cbr /\u003e\u003ca href=\"https://www.innova-pain.com/2012/03/02/motorcycle-riding-posture/\" target=\"_blank\"\u003ehttps://www.innova-pain.com/2012/03/02/motorcycle-riding-posture/\u003c/a\u003e\u003c/p\u003e\u003cp\u003eSimilar to the standing riding posture, your back is upright and supported in the cruiser riding posture. The difference is that your hip to knee to ankle angle is wider, meaning your leg is slightly extended. In contrast, the standing riding posture, your leg forms about a 90-degree angle.\u003c/p\u003e\u003cp\u003eThe handlebars on a cruiser motorcycle are slightly higher, the head is neutral and upright, and the hips and pelvis are relaxed in this posture. It's a comfortable position, especially when riding at low speeds. \u003c/p\u003e\u003cp\u003eAt higher speeds, this posture requires you to lean slightly forward to counteract the air pressure. So, it can become quite tiring for your neck and abdominal muscles during faster rides. \u003cbr /\u003e--\u003c/p\u003e\u003cp\u003eTo stay safe and prevent neck pain while riding your motorcycle, it's important to hold yourself in the proper posture of your choice. \u003c/p\u003e\u003cp\u003eAdditionally, making sure to stretch before, during, and after a ride, staying hydrated, investing in high-quality gear, and seeing a physiotherapist can all help if you're experiencing motorcycle neck pain. \u003c/p\u003e\u003cp\u003eLearn more about how physiotherapy can help you and \u003cspan style=\"text-decoration: underline;\"\u003ebook your first appointment\u003c/span\u003e today!\u003c/p\u003e\u003cp\u003eTo be seen by one our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003ehome and mobile physiotherapists\u003c/a\u003e please \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\" target=\"_blank\"\u003eBOOK ONLINE\u003c/a\u003e. Alternatively if you prefer the in clinic experience, find your local Physio Inq clinic \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003eHERE\u003c/a\u003e.\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/prevent-neck-pain-riding-motorcycle\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"prevent-neck-pain-riding-motorcycle","webapp_item_view":156567,"webapp_item_title":"How To Prevent Neck Pain While Riding A Motorcycle? 5 Important Tips","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-01-20T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6514","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/jan/img-Goal-setting-tips-for-fitness-success-min.jpg"],"short_desc":"If you're going to make good on your New Year's resolution for better fitness in 2021, you've got to have a workout plan--and not just any workout plan. Here's what you need to know to ensure that your lofty January goals don't become distant memories in February.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["5867","5909"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eIf you're going to make good on your New Year's resolution for better fitness, you've got to have a workout plan--and not just \u003cem\u003eany\u003c/em\u003e workout plan. Your best shot at keeping the momentum going requires a reality-based routine and mindset or you'll find yourself facing obstacles that undermine your success. \u003c/p\u003e\u003cp\u003eHere's what you need to know to ensure that your lofty January goals don't become distant memories in February. Follow these steps, and your fitness routine may become your \"new normal\", powering you forward for years to come. \u003cstrong\u003eSet (realistic!) goals \u003c/strong\u003e\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Goal-Setting Tips For Fitness Success\" src=\"/assets/modules/homepage/images/2021/jan/img-Goal-setting-tips-for-fitness-success-1-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat are your priorities? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eWrite them down! Perhaps you want to build strength or improve your stamina. Maybe you've heard that exercise helps reduce stress, in which case you definitely want to build a workout strategy that doesn't drive you further over the edge.\u003c/p\u003e\u003cp\u003eWhile you're at it, reflect upon the reasons your past efforts at launching a workout schedule have fallen flat, and come up with possible solutions to overcome them. \u003cbr /\u003eBe specific when setting your workout goals\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eIf you can clearly define and visualize those goals, you're more likely to attain them. Here are a few good examples: \u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003e\"I want to look great in my cossie for our beach trip this summer!\"\u003c/li\u003e \u003cli\u003e \"I want to reduce my body mass index by 3% in 30 days.\"\u003c/li\u003e \u003cli\u003e \"I want to be able to walk to the corner store and back without having to sit down and rest.\" \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eOpen-ended timelines are fine, particularly if you, your doctor, or your trainer are concerned about you pushing yourself too hard. \u003c/p\u003e\u003cp\u003eBreak up the journey with easy-to-meet benchmarks\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eHave you ever created a \"to-do\" list just for the satisfaction of crossing off items?\u003c/strong\u003e If you have, you may as well admit that you've written down a few softballs to keep that feeling of accomplishment within reach and the momentum rolling. That's how you should think about setting workout goals. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eNothing's off the table, not even these little victories on the way to a hypothetical long-term goal of losing three dress sizes: \u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eFind a fitness center close to home\u003c/li\u003e \u003cli\u003eConvince Casey from next door to join me every Tuesday\u003c/li\u003e \u003cli\u003eGo to my first yoga class!\u003c/li\u003e \u003cli\u003ePull off downward dog without falling over\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eWhat might seem like a small feat to some could be monumental to you. Be sure to give yourself credit for those tasks that have been personal roadblocks in the past, like finding a sitter, dealing with social anxiety, or learning exercises that are compatible with a pre-existing injury or condition.\u003c/p\u003e\u003cp\u003eAs a bonus, these so-called softballs give us the skills to adapt to future roadblocks and build up our confidence.\u003c/p\u003e\u003cp\u003eIf you've failed to meet an objective, investigate the possible reasons and identify the obstacles that prevented you from obtaining it. Remind yourself that creating new habits takes time, and establishing your routine is a process. Read on for tools that will equip you to clear the path to success. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat do successful workout plans have in common?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eSomebody once said that concrete plans make the difference between dreams and goals. You know what you want to accomplish, so how are you going to get there? These are what successful workout plans have in common: \u003c/p\u003e\u003cp\u003e\u003cstrong\u003e1. Guided by a pro\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eConsider booking a personal trainer or an \u003ca href=\"https://www.physioinq.com.au/exercise-physiologist-near-me\" target=\"_blank\"\u003eexercise physiologist \u003c/a\u003e\u0026nbsp;to show you safe, effective exercises and help you develop a routine. You'll likely become more confident, efficient and motivated. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003e2. Ease into your current schedule\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eYes, you'll have to commit to changes, but if you have to completely upend your life to reach your fitness goals, you're setting yourself up for failure. Sustainable workout plans adapt to an individual's typical routine as closely as possible in the beginning. \u003c/p\u003e\u003cp\u003e\u0026bull;\u0026nbsp;\u0026nbsp; Break up work tasks with short walks. You can always remind your boss that exercise breaks increase productivity[1]\u003cbr /\u003e\u0026bull;\u0026nbsp;\u0026nbsp; Ride your bike to work one day a week. Love it? Add more days. \u003cbr /\u003e\u0026bull;\u0026nbsp;\u0026nbsp; Set aside 10 minutes each morning for stretches (or old Jane Fonda VHS workout tapes; you do you). Add time for calisthenic exercises as you get used to waking up earlier. \u003cbr /\u003e\u0026bull;\u0026nbsp;\u0026nbsp; Find a gym with flexible hours that's close to home. \u003cbr /\u003e\u0026bull;\u0026nbsp;\u0026nbsp; Communicate with your friends, family or partner that you want their support as you change things up in your schedule. Give them actionable suggestions for helping you be successful. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003e3. Rely on good nutrition\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAsk your doctor or a nutritionist for guidance in planning meals and snacks to fuel your body and help it recover from your new fitness routine, and place as much emphasis on creating new eating habits. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003e4. Include activities you can share with a friend\u003c/strong\u003e\u003c/p\u003e\u003cp\u003ePartner up with a buddy, neighbor, or family member for mutual support and motivation. Make new friends in organized classes, and consider signing up for recreational outings that combine exercise with something fun: kayaking, archery, dog agility (yes, your dog's a motivator!), or day hikes are all great ways to get active while meeting new people or presenting opportunities for loved ones to join you. Become your own cheerleader\u003c/p\u003e\u003cp\u003eThe worst thing you can do is have an \"all-or-nothing\" mindset. Building new routines takes time, and the adage that it takes 21 days to change a habit has long been debunked: According to a 2009 University College London study [2\u003cem\u003e\u003cspan style=\"text-decoration: underline;\"\u003e], it takes anywhere from 18 to 254 days to form new habits, and an average of 66 days to normalize new routines and behavior\u003c/span\u003e\u003c/em\u003e. Along the way, you'll have some blips and backslides. And that's okay! Just adapt and overcome, and be kind to yourself.\u003c/p\u003e\u003cul\u003e \u003cli\u003eKeep journal of your progress. If you feel you're falling into a rut--or falling out of your routine altogether--it helps to have a record of all your achievements.\u003c/li\u003e \u003cli\u003eGive yourself a \"free day\" once a week when you can eat what you want, let your body relax and recover, and stave off the mindset that you're depriving yourself. \u003c/li\u003e \u003cli\u003eBe open to trying new activities if you're getting bored or burned out. \u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIf you plan on maintaining long-term fitness goals, your routine should be as flexible and resilient as you, yourself want to be. Approach your workout commitment as you would any other area of your life and remember to manage your expectations and adjust your goals accordingly. \u003c/p\u003e\u003cp\u003eBook an appointment with one of our exercise physiologists today for a custom training plan to help reach your fitness goals for 2021. \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\" target=\"_blank\"\u003eContact Physio Inq today\u003c/a\u003e.\u003c/p\u003e\u003cp\u003eSource links: (URL prefixes removed as per Constant Content requirements)\u003c/p\u003e\u003cp\u003e[1] qz.com/work/1561830/why-the-eight-hour-workday-doesnt-work/\u003cbr /\u003e[2] repositorio.ispa.pt/bitstream/10400.12/3364/1/IJSP_998-1009.pdf\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/goal-setting-tips-fitness-success\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"goal-setting-tips-fitness-success","webapp_item_view":156567,"webapp_item_title":"Goal-Setting Tips For Fitness Success","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-01-14T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6438","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2021/jan/img-Can-Caffeine-Make-You-Tired-min.jpg"],"short_desc":"Here, we're uncovering five hidden truths about coffee and caffeine that contribute to making us tired instead of perking us up. Then, we'll share our tips on how to avoid these adverse effects.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6291","6029"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eMost of us can't bear to face the world without a cup of coffee first. It gives us a much-needed morning boost and is a beloved ritual around the world. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eBut, some people actually get \u003cem\u003emore\u003c/em\u003e tired after a cup of coffee. What's the go? Can caffeine make you tired all the time? \u003c/strong\u003e\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Can Caffeine Make You Tired All the Time?\" src=\"/assets/modules/homepage/images/2021/jan/img-Can-Caffeine-Make-You-Tired-1-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eIt's true. In some cases, coffee can actually contribute to making us sleepier and more fatigued. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eHere, we're uncovering five hidden truths about coffee and caffeine that contribute to making us tired instead of perking us up. Then, we'll share our tips on how to avoid these adverse effects\u003c/strong\u003e. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eBut first, how does caffeine affect the body?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eBefore we get into why coffee might be making us tired instead of energised, it's important to understand how caffeine affects the body in the first place.\u003c/p\u003e\u003cp\u003eCaffeine mostly targets your central nervous system. It stimulates the release of a neurotransmitter called dopamine. \u003cstrong\u003eDopamine controls our experience of pleasure. It's why drinking coffee is so enjoyable for many of us.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eDopamine also increases our heart rate which pumps more oxygen to our muscles. This can also stimulate stress hormones like cortisol and other chemicals like norepinephrine and epinephrine, putting out bodies in \u0026ldquo;fight or flight\u0026rdquo; mode. Caffeine can also increase our metabolism.\u003c/p\u003e\u003cp\u003eSince this stress response is related to feeling alert with better concentration and coordination, caffeine has become a way for people to wake up and feel energised. However, as we'll see, these effects can also cause the opposite reaction -- sleepiness.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Can Caffeine Make You Tired All the Time?\" src=\"/assets/modules/homepage/images/2021/jan/img-Can-Caffeine-Make-You-Tired-2-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSo, how can caffeine make you tired all the time? Let's explore some potential reasons why coffee might make you sleepy.\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eCoffee blocks adenosine\u003c/li\u003e \u003cli\u003eCoffee is a diuretic\u003c/li\u003e \u003cli\u003eSugar in your coffee\u003c/li\u003e \u003cli\u003eCoffee tolerance\u003c/li\u003e \u003cli\u003eCoffee-induced stress\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eCoffee Blocks Adenosine \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAdenosine is a chemical that regulates your sleep-wake cycle.\u003c/p\u003e\u003cp\u003eAdenosine binds to specific receptors in the brain to prepare your body for sleep. The caffeine in coffee blocks these receptors. However, adenosine continues to be released even with caffeine in your bloodstream. The difference is that these chemicals have nowhere to attach.\u003c/p\u003e\u003cp\u003eSo, when the coffee wears off, your body will have an excess of adenosine. As this buildup begins to attach to the previously blocked receptors, it can lead to sleepiness. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCoffee is a Diuretic \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eA diuretic is any substance that causes you to use the toilet more often. This means that caffeine can cause you to lose more fluids than normal. These effects are especially noticeable if you drink four or more coffees per day.\u003c/p\u003e\u003cp\u003eAs you start to become dehydrated, you'll likely feel more tired and depleted. \u003c/p\u003e\u003cp\u003eHowever, a study from \u003ca href=\"https://www.health.harvard.edu/staying-healthy/how-much-water-should-you-drink\" target=\"_blank\"\u003eHarvard Medical\u003c/a\u003e explains that coffee might not be as dehydrating as originally thought. The water in the coffee is said to counteract any diuretic effects. \u003c/p\u003e\u003cp\u003eStill, drinking too much coffee often correlates to not drinking enough water and other hydrating beverages throughout the day.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eSugar in Your Coffee\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003ePerhaps it's not the coffee itself that's making you sleepy, but the sugar in your coffee. Not to mention, if you have a sugary muffin or croissant with your morning coffee, it's possible that you're blaming the wrong suspect altogether.\u003c/p\u003e\u003cp\u003eWhen you consume more sugar than your body is used to, excess insulin is produced to counteract it. With this extra insulin, your blood sugar drops causing tiredness. \u003c/p\u003e\u003cp\u003eThis process is known as a sugar crash. It could be the culprit of your sleepiness after too much coffee. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCoffee Tolerance\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIndividuals who drink coffee every day can build up a strong tolerance to caffeine. Remember those adenosine receptors? Well, they'll actually increase in number over time when caffeine is consumed consistently.\u003c/p\u003e\u003cp\u003eSince caffeine blocks those adenosine receptors, your body builds new ones. So, since most of us will feel the stimulant effects of caffeine after a cup of coffee, some with a high tolerance might experience the opposite effect after a while.\u003c/p\u003e\u003cp\u003eSo, if you start drinking less coffee than your average intake, you'll experience caffeine withdrawals due to these added adenosine receptors. It'll be like a surge of sleepiness all at once. So, if you're cutting back, you're likely to feel more tired after a cup of coffee than before.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCoffee-Induced Stress \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eCaffeine is a stimulant and it affects hormones like cortisol and epinephrine. Cortisol is the stress hormone and epinephrine is better known as adrenaline. \u003c/p\u003e\u003cp\u003eWhile these hormones can sometimes make us feel energised, pulsing with the familiar buzz of coffee, it can also make us fatigued and drowsy.\u003c/p\u003e\u003cp\u003eToo much stress over time can lead to chronic tiredness -- the exact opposite effect we want from our beloved long black. However, drinking less coffee can actually reduce our stress levels and make us feel more energised. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow to Reduce the Sleepy Effects of Coffee\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eLet's face it. Aussies love coffee. We have some of the best cafes, brews, and baristas in the world. So, we're not going to tell you to give up coffee completely. That's unrealistic. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eBut, how can we make sure our coffee isn't sabotaging out efforts to wake up?\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eStick to the daily intake recommendations of two cups per day\u003c/li\u003e \u003cli\u003eAvoid sugar, sweeteners, and syrups in your coffee\u003c/li\u003e \u003cli\u003eAlternate between drinking coffee and water in the morning\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThe best way to avoid feeling fatigued after drinking coffee is to stick with the daily intake recommendations. If you consume about 400 mg of caffeine per day, you should be totally fine. This comes out to about two 200 ml cups of coffee each day. That's manageable, right?\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003cem\u003eAdditionally, be sure to avoid sugars or syrups in your coffee. \u003c/em\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eIn Australia, our coffee is usually good enough to have with some milk or simply straight up. However, if you're elsewhere around the world, you might be tempted to load up on sweeteners and syrups. Avoid the temptation to skip the looming sugar crash.\u003c/p\u003e\u003cp\u003eYou can also try alternating your two cups of coffee with a cup of water to make sure you're extra hydrated to avoid fatigue from coffee. Then, after lunch, consider switching to decaf coffee or herbal tea for a warm treat.\u003c/p\u003e\u003cp\u003eBy adhering to these guidelines, most people won't have the sleepiness problem after drinking coffee. However, if you're wondering why caffeine seems to be making you more tired than before, now you might know why.\u003c/p\u003e\u003cp\u003eAlways best to connect with\u0026nbsp; your local GP, Nutritionist or Dietician on more sound advice and recommendations.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eOther Useful Articles \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-many-coffees-a-day-is-too-much\" target=\"_blank\"\u003eHow Many Coffees a Day Is Too Much?\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/speed-up-your-metabolism\" target=\"_blank\"\u003eHere Is What You Should Try To Speed Up Your Metabolism\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/can-caffeine-make-you-tired-all-the-time\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"can-caffeine-make-you-tired-all-the-time","webapp_item_view":156567,"webapp_item_title":"Can Caffeine Make You Tired All The Time? 5 Hidden Truths","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-01-06T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6525","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/feb/img-Speed-Up-Your-Metabolism.jpg"],"short_desc":"A fast metabolism seems to be what everyone is looking for. Here, we're exploring what your metabolism is, whether or not fast and slow metabolisms even exist, and how to improve yours.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6330","6029"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eA fast metabolism seems to be what everyone is looking for. Here, we're exploring what your metabolism is, whether or not fast and slow metabolisms even exist, and how to improve yours.\u003c/p\u003e\u003ch2\u003eWhat is metabolism?\u003c/h2\u003e\u003cp\u003eOur body is constantly performing chemical reactions to perform necessary functions like digestion, breathing, and cell replication. A generalised metabolism definition is simply the combination of all of those chemical reactions. \u003c/p\u003e\u003cp\u003eAs you might imagine, these chemical reactions require energy to come from somewhere. Each of us has a minimum amount of energy that our body requires to maintain these functions known as the basal metabolic rate (BMR) and our \u003cstrong\u003eBMR can account for anywhere between 40 and 70% of our body's energy requirements. \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eTherefore, a fast metabolism is actually referring to a fast BMR which can fluctuate based on age, activity level, and other factors. \u003c/p\u003e\u003ch2\u003eCan you really have a fast or slow metabolism?\u003c/h2\u003e\u003cp\u003eIt's true - some people have faster BMRs than others based on their age, gender, genetics, size, and more. What you eat and how much you exercise can also affect your BMR.\u003c/p\u003e\u003cp\u003eOverall, people with more muscle mass tend to have faster metabolisms. Muscle cells require more energy to maintain than fat cells do, meaning your body require that your MBR be higher. \u003c/p\u003e\u003cp\u003eThat's why our metabolism gets slower as we age since we gradually lose some of our muscle mass. It's also why men typically have a faster metabolism than women because they biologically have a higher muscle to fat ratio. \u003c/p\u003e\u003cp\u003eGenetic defects and medical conditions like \u003ca href=\"https://healthywa.wa.gov.au/Articles/F_I/Hypothyroidism-underactive-thyroid\" target=\"_blank\"\u003ehypothyroidism\u003c/a\u003e, \u003ca href=\"https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/metabolic-syndrome\" target=\"_blank\"\u003emetabolic syndrome\u003c/a\u003e, or \u003ca href=\"https://www.niddk.nih.gov/health-information/endocrine-diseases/cushings-syndrome\" target=\"_blank\"\u003eCushing's syndrome\u003c/a\u003e can also lead to a faster or slower metabolism although the genetic implications on MBR is still widely misunderstood. \u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Here is What You Should Try to Speed Up Your Metabolism \" src=\"/assets/modules/homepage/images/2020/feb/img-Speed-Up-Your-Metabolism-1.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u0026nbsp;\u003c/strong\u003e\u003c/p\u003e\u003ch2\u003eHow to Speed Up Metabolism\u003c/h2\u003e\u003cp\u003eUnderstanding that our lifestyles can affect how fast or slow our metabolism operates, you're probably wondering how to increase your metabolism to lose weight and burn more calories.\u003c/p\u003e\u003cp\u003eBefore we begin, it's important to note that blaming your unhealthy habits on a slow metabolism isn't based on any real facts. People who are overweight often actually have faster metabolisms than thinner people because it takes your body a lot of energy to maintain all that excess weight.\u003c/p\u003e\u003cp\u003eInstead, we should choose to feel empowered by the idea that we are in control over some aspects of our metabolism instead of pointing the finger at our MBRs as an easy way out of taking responsibility for our own health.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003e\u003cspan style=\"text-decoration: underline;\"\u003eSo, what can we do to speed up our metabolism?\u003c/span\u003e\u003c/strong\u003e\u003cstrong\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003c/span\u003e\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eStrength training: \u003c/strong\u003eAs previously mentioned, muscle cells require more energy to maintain. So, it makes sense that strength and resistance training to build more muscle will help to increase your metabolism.\u003c/p\u003e\u003cp\u003eOne study measured participants' resting metabolisms during 24 weeks of\u0026nbsp;\u003cstrong\u003eweight training\u003c/strong\u003e. In men,\u0026nbsp;\u003cstrong\u003eweight training\u003c/strong\u003e\u0026nbsp;led to a 9%\u0026nbsp;\u003cstrong\u003eincrease\u003c/strong\u003e\u0026nbsp;in resting\u0026nbsp;\u003cstrong\u003emetabolism\u003c/strong\u003e. The effects in women were smaller, with an\u0026nbsp;\u003cstrong\u003eincrease\u003c/strong\u003e\u0026nbsp;of almost 4%\u0026nbsp; \u003c/p\u003e\u003cp\u003eLink to research article \u003ca href=\"https://www.healthline.com/nutrition/cardio-vs-weights-for-weight-loss#section3\" target=\"_blank\"\u003eHERE\u003c/a\u003e\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Here is What You Should Try to Speed Up Your Metabolism \" src=\"/assets/modules/homepage/images/2020/feb/img-Speed-Up-Your-Metabolism-2.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eMake daily tasks more active: \u003c/strong\u003eTake the stairs instead of the lift. Do your own chores instead of hiring help. Walk to the shops if you live within a few blocks or ride a bike to work instead of driving. These ideas are especially helpful if you work in a sedentary job by taking active breaks like going for a walk during your lunch break instead of eating at your desk.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eEat well and regularly: \u003c/strong\u003eOur bodies love regularity so a great way to balance your metabolism is to eat on a regular schedule. Soon enough your body learns how much energy it can expect from foods and when. Additionally, eating a high protein diet can help increase your metabolism since protein requires a decent amount of energy to digest. Also, spicy foods and plenty of B vitamins are also recommended. All in all, avoid crash diets and opt to eat well and on a regular basis.\u003cstrong\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eDrink green tea and plenty of water: \u003c/strong\u003eGreen tea and black coffee are great beverage options because the hit of caffeine can help boost your metabolism while still being better for you than other sugary drinks. But overall, nothing beats water and drinking plenty of it can increase your metabolism by allowing your body to work at its best.\u003cstrong\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eReduce stress: \u003c/strong\u003eWhen we feel stressed, our bodies produce the hormone cortisol. Cortisol is related to your appetite and can cause eating issues, whether in the form of over- or undereating. Again, it's important to eat regularly and stick to a healthy diet full of protein and our stress levels can severely impact our eating habits.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSleep: \u003c/strong\u003eThese days, the value of sleep is sorely underestimated. Lack of sleep is an epidemic as our culture puts more and more emphasis on being \u0026ldquo;busy\u0026rdquo; and glorifying the notion that \u0026ldquo;I'll sleep when I'm dead.\u0026rdquo; Poor sleep affects our hormones and our decision-making skills which are both related to our metabolism. Experts suggest getting 7 to 9 hours of sleep per night.\u003c/p\u003e\u003ch2\u003eOther Useful Resources\u003c/h2\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/healthy-eating-tips\" target=\"_blank\"\u003e\u003cstrong\u003eEasy Healthy Eating Tips\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-many-coffees-a-day-is-too-much\" target=\"_blank\"\u003e\u003cstrong\u003eHow Many Coffees A Day Is Too Much?\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/top-diet-trends-2019\" target=\"_blank\"\u003e\u003cstrong\u003eTop Diet Trends\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/weight-training-for-athletes\" target=\"_blank\"\u003e\u003cstrong\u003eWeight Training For Athletic Performance\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/weight-training-or-cardio\" target=\"_blank\"\u003e\u003cstrong\u003eWeight Training Or Cardio For Weight Loss?\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/speed-up-your-metabolism\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"https://www.physioinq.com.au\" target=\"_blank\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\" target=\"_blank\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"speed-up-your-metabolism","webapp_item_view":156567,"webapp_item_title":"Here is Why You Should to Speed Up Your Metabolism","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2021-01-02T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6402","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2019/nov/img-Mental-Health.jpg"],"short_desc":"Mental health is a hot topic these days, but that hasn't always been the case. Let's dive into what mental health is, what some symptoms of mental illness are, and 9 tips to maintain your mental well-being.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6329"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eMental health is a hot topic these days, but that hasn't always been the case. Many people put more importance on their physical health as opposed to their mental health but we're learning now that they should both be equally prioritised. \u003c/p\u003e\u003cp\u003eLet's dive into what mental health is, what some symptoms of mental illness are, and tips to maintain your mental well-being. \u003c/p\u003e\u003ch2\u003eWhat is mental health? \u003c/h2\u003e\u003cp\u003eOften, people assume mental health is simply the absence of mental illness when, in fact, mental health is about so much more. Think about it in a physical sense. \u003c/p\u003e\u003cp\u003eJust because you don't have an illness, does that necessarily mean you're healthy? Of course, not. The same goes for our mental state. \u003c/p\u003e\u003cp\u003eMental health is a mode in which you're living your life in positive and meaningful ways as well as your ability to manage life's ups and downs.\u003c/p\u003e\u003cp\u003eHowever, in some cases, you may be suffering from a debilitating mental illness making it harder to promote good mental health and these illnesses should not be discounted.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"9 Tips To Promote Better Mental Health\" src=\"/assets/modules/homepage/images/2019/nov/img-Mental-Health-1.jpg\" /\u003e\u003c/p\u003e\u003ch2\u003eMental Illness \u0026ndash; Symptoms and Causes \u003c/h2\u003e\u003cp\u003eSome of the most commons forms of mental illness are separated into two categories: \u003cstrong\u003edepression and anxiety\u003c/strong\u003e. Often, sufferers experience both and since there's still quite a lot of stigma surrounding mental disorders, it can be tough to find relief. \u003c/p\u003e\u003cp\u003eWe all feel down sometimes and feeling sad is completely normal and necessary. But some people have depression which means they have prolonged periods of intensely low moods for weeks, months, or years at a time. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eDepression can be caused by a major life event, family history, serious medical diagnoses, and many other factors. Common \u003c/strong\u003e\u003ca href=\"https://www.beyondblue.org.au/the-facts/depression/signs-and-symptoms\" target=\"_blank\"\u003e\u003cstrong\u003esymptoms of depression\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eWithdrawing from family and friends\u003c/li\u003e \u003cli\u003eApathy for things you once enjoyed\u003c/li\u003e \u003cli\u003eInability to concentrate\u003c/li\u003e \u003cli\u003eUsing drugs or alcohol excessively\u003c/li\u003e \u003cli\u003eFeelings of guilt, irritation, low self-esteem, frustration, disappointment, misery, and sadness\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAnxiety, on the other hand, is characterized by extreme worry, fear, and stress. In short, anxiety is your fight or flight response persisting even after the \u0026ldquo;stressor\u0026rdquo; has been removed. \u003c/p\u003e\u003cp\u003eAgain, everyone feels anxious from time to time but when your anxiety makes it hard to cope with your everyday life, you could have a generalised anxiety disorder. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAnxiety is the most common mental illness in Australia according to \u003c/strong\u003e\u003ca href=\"https://www.beyondblue.org.au/the-facts/anxiety\" target=\"_blank\"\u003e\u003cstrong\u003eBeyond Blue\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u0026nbsp;affecting nearly one in four people. Some signs that you might be experiencing anxiety are:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003ePanic attacks, hot and cold flashes, racing heart, heavy breathing, restlessness, edginess\u003c/li\u003e \u003cli\u003eExcessive worry, fear, or obsession\u003c/li\u003e \u003cli\u003eAvoidance of situations in which you might become anxious in a way that affects your social life or your work\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eOther types of mental illnesses include eating disorders like \u003cstrong\u003eanorexia , bulimia \u003c/strong\u003eand schizophrenia, however many of these issues have roots in depression and anxiety. \u003c/p\u003e\u003cp\u003eIf you're concerned that you might be experiencing a mental illness, seek support from a mental health professional right away.\u003c/p\u003e\u003cp\u003eVisit \u003ca href=\"https://www.yourhealthinmind.org/get-help/mental-health-support-services/australia\" target=\"_blank\"\u003eYour Health In Mind\u003c/a\u003e is a great website to start. From mental health support telephone services to fact sheets and information, There website provides expert information about mental illness, treatments, psychiatrists, and how to get help.\u003c/p\u003e\u003cp\u003eIt's written in plain English, based on the best available evidence. It's especially for Australians and New Zealanders.\u003c/p\u003e\u003ch2\u003eOur Tips for Good Mental Health\u003c/h2\u003e\u003cp\u003eEven if you don't struggle with a mental illness, you could still might have poor mental health. Improving your mental health helps instill better habits, curb unhelpful thought patterns, and contributes to the prevention of possible more serious mental health disorders down the track.. \u003c/p\u003e\u003ch3\u003eFoster Relationships\u003c/h3\u003e\u003cp\u003eAlthough it may feel like it sometimes, we are never alone. As human beings, we're not meant to flourish without the support of others, whether in the form of family members, friends, or your wider community. \u003c/p\u003e\u003cp\u003eMeet up with people in your circle face-to-face more often and see how much your mental health improves. \u003c/p\u003e\u003ch3\u003eExercise and Eat Well \u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/exercise-physiology\"\u003eExercise has immense benefits\u003c/a\u003e when it comes to mental well-being. It boosts those \u0026ldquo;feel-good\u0026rdquo; hormones and as our bodies feel physically stronger and we see ourselves improving, our mental health is strengthened as well. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCheck out some ripper pieces of blog posts we've done in the past to help kickstart exercise routines \u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/10-exercises-start-fitness-journey\"\u003e10 simple exercises you can do to kick-start your fitness journey\u003c/a\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003c/span\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/free-weights-machine-weights\"\u003eFree weights or machine weights? What works best?\u003c/a\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003c/span\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/importance-of-cross-training\"\u003eWhy is it important to make cross training part of your exercise routine?\u003c/a\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u003c/span\u003e\u003c/p\u003e\u003cp\u003eEating nutritiously also contributes to better mental health for the same reason \u0026ndash; our physical bodies and mental state are connected.\u0026nbsp; So, avoid excess sugar and alcohol, drink plenty of water, and eat whole foods. \u003c/p\u003e\u003cp\u003eNeed some extra Nutrition advice? We've got you covered, check out some recent blogs we've done covering everything to do with\u003ca href=\"https://www.physioinq.com.au/blog/tag/Nutrition/\"\u003e nutrition\u003c/a\u003e. \u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/top-diet-trends-2019\"\u003eEverything you need to know about the top diet trends in 2019\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/healthy-eating-tips\"\u003eEasy healthy eating tips\u003c/a\u003e\u003cspan style=\"text-decoration: underline;\"\u003e \u003c/span\u003e\u003c/p\u003e\u003ch3\u003ePractice Gratitude \u003c/h3\u003e\u003cp\u003eIt's so easy to get caught up in what we don't have. It can spiral into a pattern of negative thinking which can turn into life-long habits of feeling down on ourselves. Instead, practice gratitude for all the things you do have, especially when times are tough. \u003c/p\u003e\u003cp\u003eIt doesn't mean that the downers in life don't suck. You can be sad when things are hard. You'll just likely react with more grace if you practice gratitude. \u003c/p\u003e\u003ch3\u003eDon't Compare \u003c/h3\u003e\u003cp\u003eComparing ourselves to others is one of the worst things we can do for our mental health. We all have different strengths and weaknesses so it's important to play to your strengths and avoid focusing on what you're not-so-good at. We're all beautifully unique so it's important not to try to be anyone else. \u003c/p\u003e\u003ch3\u003eExpress Yourself \u003c/h3\u003e\u003cp\u003eFigure out a way to express yourself and do more of it. Whether it's through music, dance, painting, writing, sports, or a plethora of other expressive activities, it's good for your mental health to have an outlet when you're feeling low. \u003c/p\u003e\u003ch3\u003eSpend Time in Nature \u003c/h3\u003e\u003cp\u003eStudies have shown that simply walking in nature improves anxiety levels and if you've tried it yourself, you won't need a study to convince you. Simply getting your blood moving, breathing in the fresh air, and taking some time to notice the world around you can do wonders for your mental state. \u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"9 Tips To Promote Better Mental Health\" src=\"/assets/modules/homepage/images/2019/nov/img-Mental-Health-2.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003eSet Small Goals and Meet Them\u003c/h3\u003e\u003cp\u003eSometimes, we set too lofty of goals and when we fail to meet them, it can leave us feeling worse than when we started. So, start small. \u003c/p\u003e\u003cp\u003eIt can be as simple as making your bed, doing the washing, drinking a liter of water, or going for a walk every day this week. Telling yourself you'll do something and then following through, even if it's something small, makes a world of difference. \u003c/p\u003e\u003ch3\u003eSeek Help\u003c/h3\u003e\u003cp\u003eIf you've tried it all and you need more tools to cope, seek help from a mental health professional. Not only do therapists offer a third-party perspective, but they also offer tools that can help identify destructive patterns that we may not even recognise. \u003c/p\u003e\u003cp\u003eAs mentioned before, \u003ca href=\"https://www.beyondblue.org.au/\"\u003eBeyond Blue\u003c/a\u003e is an excellent resource and reference for anybody battling with their mental health. With an estimation of 3 million Australians living with anxiety or depression, \u003ca href=\"https://www.beyondblue.org.au/\"\u003eBeyond Blue \u003c/a\u003eprovides plethora of information and support to help everyone in Australia achieve their best possible mental health, whatever their age and whenever they live. \u003c/p\u003e\u003cp\u003eAt \u003ca href=\"https://www.physioinq.com.au/\"\u003ePhysio Inq\u003c/a\u003e, we can help get you on an exercise plan to promote mental health, boosting your mood and improving everything you do. Exercising properly is so important and we're passionate about helping you be the best you can be.\u003c/p\u003e\u003cp\u003eOur \u003ca href=\"https://www.physioinq.com.au/mobile-exercise-physiology\"\u003eExercise Physiologists\u003c/a\u003e can assist to help you get the most out of your life. Our Accredited Exercise Physiologists are university qualified allied health professionals equipped with the expertise, skills, and capacity to design, deliver and evaluate safe and effective exercise and programs to improve, prevent, manage and treat complex medical conditions.\u003c/p\u003e\u003cp\u003eWe have a number of Exercise Physiologists based in some of our Physio Inq clinics across Australia.\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physionqsutherland.com.au/\"\u003eSutherland Physio\u003c/a\u003e \u003cbr /\u003e\u003ca href=\"https://www.physioinqpenrith.com.au/\"\u003ePenrith Physio\u003c/a\u003e \u003cbr /\u003e\u003ca href=\"https://www.physioinqcranbourne.com.au/\"\u003eCranbourne Physio\u003c/a\u003e \u003cbr /\u003e\u003ca href=\"https://www.physioinqmanning.com.au/\"\u003eManning Physio\u003c/a\u003e \u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/locations\"\u003eMore Clinic Locations\u003c/a\u003e\u003c/p\u003e\u003cp\u003eIf you prefer to have one of our Physio Inq Exercise Physiologists to rock up at place and time that suites you, why not book into see one of our mobile/home Exercise Physiologists who can run you through your exercise program in the comfort of your own home or workplace \u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\"\u003eBook an appointment online\u003c/a\u003e today!\u003cbr /\u003e\u003cbr /\u003e\u003cem\u003eLive a life with less limits.\u003c/em\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/9-tips-promote-better-mental-health\"\u003eThis original article\u003c/a\u003e was written by Jonathan Moody, \u003ca href=\"https://www.physioinq.com.au/\"\u003eCEO Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; }\u003c/style\u003e","webapp_item_slug":"9-tips-promote-better-mental-health","webapp_item_view":156567,"webapp_item_title":"9 Tips To Promote Better Mental Health","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-12-29T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6411","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2019/dec/img-Role-of-an-Exercise-Physiologist.jpg"],"short_desc":"Here, we're giving you an insight into Exercise Physiology and the role our Exercise Physiologists play at Physio Inq.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6310","6080"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eYou may have worked with a Physiotherapist before or perhaps you've booked in with a Physio already. Therefore, you might be either confused about what an Exercise Therapist does or why you might need one in addition to the treatment you already received. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eHere, we're giving you an insight into Exercise Physiology and the role our Exercise Physiologists play at Physio Inq. \u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"text-decoration: underline;\"\u003eWhat is Exercise Physiology\u003c/span\u003e\u003c/strong\u003e\u003cstrong\u003e?\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eSimply put, \u003ca href=\"https://www.physioinq.com.au/exercise-physiology\"\u003eExercise Physiology\u003c/a\u003e is the study of the physiological effects of exercise on the human body. It's a highly-specialised field and it's the best way to incorporate exercise into a therapeutic routine for your medical issues. \u003c/p\u003e\u003cp\u003eThe key word in Exercise Physiotherapy is \u0026ldquo;exercise\u0026rdquo; and by focusing on fitness and health through working out and exercising, Exercise Physiotherapist are able to make real differences in the lives of their clients. \u003c/p\u003e\u003ch2\u003eSo, what is an Exercise Physiologist?\u003c/h2\u003e\u003cp\u003eAn Exercise Physiologist or EP is someone who is qualified in the field of Exercise Physiology. \u003c/p\u003e\u003cp\u003eAn EP or Accredited EP holds a four-year equivalent university degree and is equipped to design, deliver, and evaluate safe and effective exercise interventions for people who have acute, sub-acute or chronic medical conditions, injuries, and disabilities. \u003c/p\u003e\u003cp\u003eThese interventions include health and physical activity education, advice and support, and lifestyle modification with a strong focus on achieving behavioural change.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAEPs provide support for people with:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eObesity\u003c/li\u003e \u003cli\u003eCardiovascular and pulmonary disease\u003c/li\u003e \u003cli\u003eDiabetes\u003c/li\u003e \u003cli\u003eOsteoporosis and arthritis\u003c/li\u003e \u003cli\u003eDisabilities \u003c/li\u003e \u003cli\u003eMental health conditions\u003c/li\u003e \u003cli\u003eCancer and cancer treatment recovery\u003c/li\u003e \u003cli\u003eChronic pain and fatigue\u003c/li\u003e \u003cli\u003eMusculoskeletal rehabilitation \u0026ndash; ie. soft tissue injuries, post-surgical rehab\u003c/li\u003e \u003cli\u003eNeuromuscular exercise therapy \u0026ndash; ie. patients who suffer from MS, CP, Parkinson's disease\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIn addition to working with those who are struggling with some sort of pain, discomfort, or challenge, EPs are also trained to work with amateur and professional athletes on injury prevention and to boost their athletic performance. \u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"All You Need To Know About The Role Of An Exercise Physiologist\" src=\"/assets/modules/homepage/images/2019/dec/img-Role-of-an-Exercise-Physiologist-1.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eWhen you work with an EP for your unique condition, illness, or injury, they will first assess your current level of fitness. This tells your EP whether the focus will be on improving or maintaining your health and fitness. \u003c/p\u003e\u003cp\u003eThis initial assessment uses stress tests and other evaluation tools to determine your cardiovascular function and metabolism. Then, your EP will develop a personalised fitness plan to meet your specific goals or needs, whether that's increasing strength, cardio fitness, flexibility, or some combination of these goals. \u003c/p\u003e\u003ch2\u003eHow do EPs differ from PTs?\u003c/h2\u003e\u003cp\u003eYou might be thinking, \u0026ldquo;If I see a physical therapist, why would I need to see an EP?\u0026rdquo; So, when trying to differentiate between an EP and a PT, you have to think in terms of specialisation. Comparing an EP to a PT is the same as comparing a Specialist to a GP. \u003c/p\u003e\u003cp\u003eIn the same way that a medical specialist might already have their GP certification, an EP is likely also a PT with an added rigor for their particular specialty.\u003c/p\u003e\u003cp\u003eEach has their place, but one is more specialised when it comes to dealing with certain types of issues. Plus, EPs usually have more specific or higher-level qualifications than a PT.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eGenerally, EPs are:\u003c/strong\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eUniversity qualified\u003c/li\u003e \u003cli\u003eRegistered with a governing body\u003c/li\u003e \u003cli\u003eThey undertake strict accreditation requirements including up to 500 hours of practical experience\u003c/li\u003e \u003cli\u003eAre eligible to register with: \u003cul style=\"margin-bottom: 0px;\"\u003e \u003cli\u003eMedicare Australia \u003c/li\u003e \u003cli\u003ethe Department of Veterans' Affairs \u003c/li\u003e \u003cli\u003eWorkCover\u003c/li\u003e \u003cli\u003eare recognised by most private health insurers\u003c/li\u003e \u003cli\u003eare Eligible to treat under the NDIS\u003c/li\u003e \u003c/ul\u003e \u003c/li\u003e \u003cli\u003eMany EPs are also dual qualified as personal trainers, dietitians, physiotherapists, Pilates instructors etc., so they have the best knowledge to help you use exercise effectively. \u003c/li\u003e\u003c/ul\u003e\u003ch2\u003eHow do EPs differ from Physiotherapists?\u003c/h2\u003e\u003cp\u003eNow that we've gone over the difference between and EP and a PT, let's talk about an\u003cstrong\u003e Exercise Physiotherapist vs Physiotherapist. \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAEPs and Physiotherapists are both allied health professionals, however an AEP's primary focus is to use \u003cstrong\u003eexercise\u003c/strong\u003e to prevent, manage and treat complex medical conditions. Conversely, Physiotherapists use a wider range of approaches, not just exercise. \u003c/p\u003e\u003cp\u003eHowever, here at Physio Inq, we believe in a Total Care Philosophy Approach when treating our patients and you will find that our EPs and Physios work closely together. You can rest assured that you'll be received the best care possible when you work with an Exercise Physiotherapist at Physio Inq due to this Total Care Philosophy Approach.\u003c/p\u003e\u003cp\u003eBetween Physical Training, Physiotherapy, and Exercise Physiotherapy, there is not one method that is better than another. They are all simply different approaches to help you solve whatever problems you're facing on the physiological level. \u003c/p\u003e\u003ch2\u003eWho can benefit from an Exercise Physiotherapist?\u003c/h2\u003e\u003cp\u003eAs we've already mentioned, many different kinds of people can benefit from seeing an EP and working with Exercise Physiotherapy. Overall, the people who can probably benefit the most from Exercise Physiotherapy are those with:\u003c/p\u003e\u003cul\u003e \u003cli\u003eAn orthopaedic injury\u003c/li\u003e \u003cli\u003eA heart or lung condition\u003c/li\u003e \u003cli\u003eDiabetes\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eYou might also be interested in Exercise Physiology if:\u003c/strong\u003e\u003c/p\u003e\u003cul style=\"list-style-type: disc;\"\u003e \u003cli\u003eYou're looking to achieve weight loss\u003c/li\u003e \u003cli\u003eYou want to return to work or sport after an injury\u003c/li\u003e \u003cli\u003eYou want to improve your workout skills and physical fitness as an athlete\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eWith a more specialised approach than you'll get with a Physical Therapist or Physiotherapist and with a focus on exercise and physical fitness, working with an Exercise Physiologist could be the key to taking your life back.\u003c/p\u003e\u003cp\u003eWhether you're a professional athlete, recovering from a debilitating injury, or you're struggling with an illness, disability or disorder, talk to us today to discuss how an Exercise Physiologist can help you.\u003c/p\u003e\u003cp\u003eAt Physio Inq, we give you the option to come in to one of our convenient Australian clinic locations or we can come to your home, school, or office as part of our \u003ca href=\"https://www.physioinq.com.au/mobile-exercise-physiology\"\u003emobile Exercise Physiotherapy services\u003c/a\u003e. There's no excuse not to take control of your health with so many options available throughout Physio Inq.\u003c/p\u003e\u003cp\u003eMake an \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\"\u003eonline booking \u003c/a\u003e\u0026nbsp;or give one our support team a call on \u003ca href=\"tel:1300731733\"\u003e1300 731 733\u003c/a\u003e to discuss your needs and goals. \u003c/p\u003e\u003cp\u003eFeel strong, move better, think clearer with Physio Inq. \u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eAdnaan Gierdien \u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, Exercise Physiologist \u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"/assets/modules/homepage/images/team/adnaangierdien.jpg\" alt=\"Adnaan Gierdien\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"the-role-of-a-exercise-physiologist","webapp_item_view":156567,"webapp_item_title":"All You Need To Know About The Role Of An Exercise Physiologist","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-12-23T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6778","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/dec/img-Shin-Splints-min.jpg"],"short_desc":"Curious to know - what are shin splints and what can you do about them? Come aboard. Although shin splints are incredibly common, you might not know how to treat them properly or prevent them from happening altogether. We're here to change that. Read on.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6342","6124"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003e\u003cstrong\u003eCurious to know - what are shin splints and what can you do about them? Come aboard.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eShin splints are almost like sprains and other injuries but they refer to a variety of pains that you get in your shin. \u003c/p\u003e\u003cp\u003eShin splints are medically known as the \u003cstrong\u003eMedial Tibial Stress Syndrome (MTSS)\u003c/strong\u003e. It is most common among soldiers and runners. However, many different kinds of athletes can experience shin splints. \u003c/p\u003e\u003cp\u003eFor example, MTSS can result from sports like basketball, tennis, football, badminton, dancing, and other sports that involve a lot of running and jumping. They can also occur from walking in worn-out shoes for longer than usual.\u003c/p\u003e\u003cp\u003eAlthough shin splints are incredibly common, you might not know how to treat them properly or prevent them from happening altogether. We're here to change that.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat Are Shin Splints? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eShin splints are characterised by pain along the front of your lower leg near your shin bone. Shin splints are a common overuse injury that can be treated with rest, ice, stretching, and physiotherapy.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eShin splints are common among:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eRunners\u003c/li\u003e \u003cli\u003eDancers\u003c/li\u003e \u003cli\u003eAthletes in sports that require a lot of running on hard surfaces like tennis\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eBelow, we're going over what causes shin splints, how to prevent and stop shin splints, and physio treatment for shin splints.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What Can I Do to Help My Shin Splints? \" src=\"/assets/modules/homepage/images/2020/dec/img-Shin-Splints-1-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat Causes Shin Splints?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eThe major reason why shin splints occur is that the tendons and muscles are constantly rubbed with the tibia or shin bone\u003c/strong\u003e. In other words, you can describe this as a friction burn. However, it's a bit more intense. \u003c/p\u003e\u003cp\u003eMore anatomical responses are included in too. But, at the end of the day, all of this overuse is what causes pain in the shin area. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCauses of shin splints include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eRunning for long periods on hard surfaces\u003c/li\u003e \u003cli\u003eOverexertion of your lower leg muscles\u003c/li\u003e \u003cli\u003eNot stretching adequately\u003c/li\u003e \u003cli\u003eTight calf muscles\u003c/li\u003e \u003cli\u003eInappropriate, uncomfortable, or worn-out footwear\u003c/li\u003e \u003cli\u003eIncreasing your activity level too much and too quickly\u003c/li\u003e \u003cli\u003eFlat feet or high arches\u003c/li\u003e \u003cli\u003eWeak hips, ankles, or core muscles\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIf you experience pain in your shin area while working out, \u003cstrong\u003edon't continue\u003c/strong\u003e. It will only bother you more. The splints will last longer when you work out and push through the pain.\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow Shin Splints Occur? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThere are a variety of reasons for shin splints. Running for long periods on a hard surface has a constant impact on the body which leads to inflammation in the lower muscles of the legs. Exertion on your lower leg muscle can also be the reason for shin splints.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eDo you feel your calves are tighter than usual?\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eIf so, then it could be a sign of a potential MTSS. Tight calves mean that the inner leg muscles are working extra hard to lift the foot during running or walking. This forces too much resistance on the calves and could sometimes become the reason for shin splints.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eWearing inappropriate or uncomfortable footwear should also be avoided\u003c/strong\u003e. If your new training shoes are causing pain in your shins, then reconsider wearing them again. Trainers that are worn out should be replaced with new ones in order to avoid any such circumstances.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eShin Splint Symptoms\u0026nbsp; \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe most obvious symptom of shin splints is pain in the front of your lower leg near your shin bone between your knee and ankle. However, there's a bit more to it than that.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eShin splint symptoms include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003ePain along your tibia (shin bone)\u003c/li\u003e \u003cli\u003eReduced flexibility in your lower leg\u003c/li\u003e \u003cli\u003eWeakness in your lower leg\u003c/li\u003e \u003cli\u003ePain when pressure is applied to the shin\u003c/li\u003e \u003cli\u003ePain near your shin during activities like running, jogging, jumping, and sprinting\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eHow to Prevent Shin Splints\u0026nbsp;\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eRunners tend to experience shin splints more often than other kinds of athletes. However, dancers, military recruits, and players of sports involving lots of running can also suffer. \u003c/p\u003e\u003cp\u003eHere are a few tips to help you \u003ca href=\"https://www.healthline.com/health/how-to-get-rid-of-shin-splints#causes\" target=\"_blank\"\u003eprevent shin splints\u003c/a\u003e if you fall into one of those categories. \u003c/p\u003e\u003cul\u003e \u003cli\u003eWear shoes that fit properly\u003c/li\u003e \u003cli\u003eInvest in shoe inserts if you have flat feet or high arches\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003eSee a physio\u003c/a\u003e to perfect your running stride\u003c/li\u003e \u003cli\u003eReplace your shoes often\u003c/li\u003e \u003cli\u003eGradually build up your fitness level to prevent injury\u003c/li\u003e \u003cli\u003eEmbrace cross-training to avoid overusing the muscles in your lower legs\u003c/li\u003e \u003cli\u003eTry shoes or inserts with shock absorption\u003c/li\u003e \u003cli\u003eBe sure to always stretch before and after a workout or play\u003c/li\u003e \u003cli\u003eStrengthen your hips, ankles, and core muscles\u003c/li\u003e \u003cli\u003eRun and jump on softer surfaces like grass or raised floors\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eHow Can I Stop Shin Splints? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIf you're experiencing a lot of pain in your shins, here are a few ways to \u003ca href=\"https://www.wikihow.fitness/Get-Rid-of-Shin-Splints-Fast\" target=\"_blank\"\u003etreat shin splints\u003c/a\u003e:\u003c/p\u003e\u003cul\u003e \u003cli\u003eRICE Method (rest, ice, compression, elevation)\u003c/li\u003e \u003cli\u003eLower leg calf massage\u003c/li\u003e \u003cli\u003eStrapping or taping\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003eWorking with a physio\u003c/a\u003e\u003c/li\u003e \u003cli\u003eSome stretching\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThe most common solution anybody would give you is to consult a sports injury therapist. A thorough examination on the injury can prove well whether it is an MTSS you are suffering with or something else. \u003c/p\u003e\u003cp\u003eStill, with the \u003cstrong\u003eRICE method\u003c/strong\u003e, shin splints often go away on their own. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eRest\u003c/strong\u003e your legs for a few days if you start to notice shin splint pain. It's not worth it to push through and continue running or working out. It'll only draw out the inevitable. \u003c/p\u003e\u003cp\u003eWhile you're resting, \u003cstrong\u003eice your legs for 20 minutes at a time, three to four times per day\u003c/strong\u003e. Ice reduces swelling and pain. Plus, once you remove the ice it creates a warming effect. Do not use heat on your shin splits and avoid icing your skin directly. Always use a towel around ice or ice packs to protect your skin.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCompression\u003c/strong\u003e socks, wraps, and taping can also help with shin splints. The compression reduces swelling and provides additional support. However, be sure not to apply the compression too tightly as this can cut off circulation. You need that blood flow in order to heal. If your leg feels numb or tingly, you've wrapped it too tight.\u003c/p\u003e\u003cp\u003eFinally, to complete the RICE method you'll need to \u003cstrong\u003eelevate your shin\u003c/strong\u003e above your heart. Doing so while lying down helps reduce swelling and inflammation. You can elevate your shin at the same time as you ice the area.\u003c/p\u003e\u003cp\u003eHowever, if you're experiencing extreme shin pain, the RICE method may not be enough. In that case, it's highly advised to seek professional help from your doctor or a \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003ephysiotherapist.\u003c/a\u003e \u003c/p\u003e\u003cp\u003eStretching can also be useful for treating shin splints. \u003cstrong\u003eHowever, if you feel ANY pain during lower leg stretches, do not continue\u003c/strong\u003e. Again, seeking the help of a physio for shin splints is essential to ensuring the safety of the treatment.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What Can I Do to Help My Shin Splints? \" src=\"/assets/modules/homepage/images/2020/dec/img-Shin-Splints-2-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCan Physio Help Shin Splints? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eGetting examined by a physio helps you understand the situation better so that you can learn how to cope up with it. During your \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ephysio sessions for shin splints\u003c/a\u003e, you'll likely be treated with:\u003c/p\u003e\u003cul\u003e \u003cli\u003eLower leg massages\u003c/li\u003e \u003cli\u003eStrapping or taping\u003c/li\u003e \u003cli\u003eStrengthening exercises for weak ankles, hips, or core muscles\u003c/li\u003e \u003cli\u003eCustomised advice to care for your shin split injury\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eMassage of your lower leg muscles helps to relax the muscles and relieve pain in your shins. Since shin splints can be caused by tight calf muscles, your physio can assess whether this is the reason for your shin splints and offer a professional massage.\u003c/p\u003e\u003cp\u003eStrapping or taping can also help in reducing the pain. \u003cstrong\u003eThere's a specific way to strap and tape your shins to relieve pain which your physio will go over with you\u003c/strong\u003e. You will also be given advice, tips, and suggestions to follow to take care of your shin splints properly.\u003c/p\u003e\u003cp\u003eEvery physiotherapist has their own treatment plans and each one of them is going to have a different process for treating shin splints. \u003c/p\u003e\u003cp\u003eAdditionally, each treatment plan is completely customised for your situation and needs. Just another reason seeing a physio can help with shin splints more effectively than doing so on your own.\u003c/p\u003e\u003cp\u003eWhile you're being treated for shin splints by a physio, make sure you are taking ample rest as well. Again, pushing through the pain will only make things worse.\u003cbr /\u003e--\u003cbr /\u003eMTSS can be a wicked nightmare if mistreated. Dealing with it can put pressure on you and aggravate your mental health. Especially if you're a passionate or professional athlete, making sure you get proper treatment for your shin splints is essential. Train safely and don't overburden yourself.\u003c/p\u003e\u003ch3\u003eAre your shin splints driving you up the wall? There is no need to put up with painful shin splints and let it deter from your physical activates. Find your \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003elocal\u003c/a\u003e \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003ePhysio Inq Physiotherapist\u003c/a\u003e get yourself sorted and alleviate your shin splints today. \u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eAdditional Resources \u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/achilles-tendonitis-runners\" target=\"_blank\"\u003e\u003cstrong\u003eAchilles tendonitis | a runner and athletes guide\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/long-distance-running-training-for-beginners\" target=\"_blank\"\u003e\u003cstrong\u003eLong distance running training for beginners\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-can-a-beginner-runner-train-to-run-a-half-marathon\" target=\"_blank\"\u003e\u003cstrong\u003eHow can a beginner runner train to run a half marathon\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/5-techniques-improve-running-2020\" target=\"_blank\"\u003e\u003cstrong\u003eApply these 5 techniques to improve your running in 2020\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/worn-out-shoes-cause-back-knee-pain\" target=\"_blank\"\u003e\u003cstrong\u003eCan worn out shoes cause back and knee pain?\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/stress-fractures-in-runners\" target=\"_blank\"\u003e\u003cstrong\u003eStress fractures in runners\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-to-fix-a-running-blister-fast\" target=\"_blank\"\u003e\u003cstrong\u003eHow to stop blisters when running?\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/help-my-shin-splints\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .post-detail ul ul { margin-left:20px; }\u003c/style\u003e","webapp_item_slug":"help-my-shin-splints","webapp_item_view":156567,"webapp_item_title":"What Can I Do to Help My Shin Splints?","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-12-21T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6731","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/dec/img-Golf-Trigger-Finger-min.jpg"],"short_desc":"Put a stop to golf trigger finger NOW. You'll learn more about the injury itself, its symptoms and causes, as well as ways to treat and prevent trigger finger. Read on about the golf trigger finger injury.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6353","5895"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eA golf trigger finger injury may seem like a tiny issue but it can ruin your golf game completely. Whether you're hoping to go professional or you simply love playing golf, don't let this pesky injury get the best of you.\u003c/p\u003e\u003cp\u003e\u003cem\u003eHere, we're helping you put a stop to golf trigger finger. You'll learn more about the injury itself, its symptoms and causes, as well as ways to treat and prevent trigger finger. Read on.\u003c/em\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is Golf Trigger Finger? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eTrigger finger injury is one of the most common injuries that golf players experience. It's a condition caused when the flexor tendon sheath that the tendons in your fingers run through is inflamed. The inflammation inhibits smooth movements during finger extension.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eTrigger finger causes a finger, thumb, or multiple fingers to \u0026ldquo;lock-up\u0026rdquo; in a bent position, making a clicking or snapping sound\u003c/strong\u003e. \u003c/p\u003e\u003cp\u003eThose suffering from this injury might also experience pain in the palm of their hand, trouble gripping, playing golf, and issues using their fingers in other ways. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhy are Golfers Affected by Trigger Finger? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eGolfers experience trigger finger injury commonly due to the repeated gripping and swinging of the club. \u003cstrong\u003eThis repetitive motion without the proper precautions and treatments can lead to chronic golf trigger finger.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eGolf requires a specific grip on the club and a repetitive swinging motion. It uses both the fine motor skills of your fingers to grip as well as gross motor skills to swing. Both can cause inflammation of the flexor tendon sheath.\u003c/p\u003e\u003cp\u003eGolf swings and holding the club too tightly puts a lot of pressure on your fingers. For these reasons, trigger finger is extremely common in golf.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"The Dreaded Golf Trigger Finger Injury - Put a Stop to It Now \" src=\"/assets/modules/homepage/images/2020/dec/img-Golf-Trigger-Finger-1-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is the Role of Tendons? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eLet's backtrack for a moment and visit the role of tendons to better understand golf trigger injury as well as its causes, symptoms, and treatments.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eTendons are the link that connects muscle to bone.\u003c/strong\u003e These thick bands help bones to move when the muscles surrounding them contract. The tendons found in your hand run to the end of your fingers and up into your forearm.\u003c/p\u003e\u003cp\u003eActing as a pulley system, these tendons link to bones through ligaments. This pulley action creates a sheath around the bone allowing the tendons to move through smoothly.\u003c/p\u003e\u003cp\u003eTherefore, trigger finger occurs when this pulley-like sheath becomes inflamed from strain or overuse.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat Causes Trigger Finger? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eTrigger finger is caused by overuse of the hands through repetitive gripping or pinching. Doing so causes damage or inflammation to the tendon sheath in the hand that usually allows your finger tendons to glide smoothly.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eIndividuals over the age of 40 and women are also more susceptible to trigger finger injury. \u003c/strong\u003e\u003c/p\u003e\u003cp\u003ePerhaps this is due to deteriorating joints in older individuals or due to the fact that women typically have smaller hands, requiring a tighter grip.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"text-decoration: underline;\"\u003eHowever, trigger finger's occurrence is more closely related to activities performed such as golf.\u003c/span\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAdditionally, ignoring the early warning signs of golf trigger finger makes symptoms far worse. If left untreated, it's possible that your affected finger may never fully straighten again. It can also be caused or exacerbated by a previous hand injury.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"The Dreaded Golf Trigger Finger Injury - Put a Stop to It Now \" src=\"/assets/modules/homepage/images/2020/dec/img-Golf-Trigger-Finger-2-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eTrigger Finger Symptoms \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eTrigger finger causes painful locking and snapping of the finger or thumb and difficulty moving your finger, thumb, or multiple fingers.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eThe most common symptoms of golf trigger finger include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eDifficulty bending or straightening the affected finger\u003c/li\u003e \u003cli\u003eSmall lump at the base of the affected finger\u003c/li\u003e \u003cli\u003eStiffness\u003c/li\u003e \u003cli\u003ePain in fingers or hand\u003c/li\u003e \u003cli\u003eClicking or snapping noises when moving the affected finger\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eHow to Prevent Trigger Finger \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe good news about trigger finger injury is that there are ways to prevent it. \u003c/p\u003e\u003cp\u003eBy adapting your golf technique and resting when you start to feel the onset of trigger finger, you can successfully prevent its dreaded symptoms.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eA few other ways to prevent golf trigger finger include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eChanging your grips or wearing gloves\u003c/li\u003e \u003cli\u003eAdjusting your grip technique\u003c/li\u003e \u003cli\u003eChecking your divot holes\u003c/li\u003e \u003cli\u003eStretching and resting your hands and fingers\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eChange your grips or wear a glove\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eMany amateur golfers don't realise that you can change the actual grip that comes with a set of clubs. Most golf club grips come in four diameters to better fit the size of your hands. You can also use tape to adjust the size of your grips or wear golfing gloves to essentially increase the size of your hands.\u003c/p\u003e\u003cp\u003eBy taking these measures, you're less likely to grip too tightly and cause trigger finger.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAdjust your grip technique.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eIn addition to finding a grip that fits your hand, you may also need to adjust your actual grip technique. The way your grip the golf club matters. Gripping the club too high across your palm is a weaker position and can cause injury over time.\u003c/p\u003e\u003cp\u003eFocus your grip in your last three fingers and work with a coach to perfect your golfing form. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCheck your divot holes.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAfter a swing, pay attention to the divot holes that were made in the grass. These divots can be indicative of poor technique. \u003c/p\u003e\u003cp\u003eIf you're creating a deep divot to the left of the ball, this shows that your swing is harder on your wrists and forearms than it needs to be. This added strain, over time, can cause golf trigger injury as the tendon sheath becomes overused and inflamed.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStretch and rest your fingers before and after playing golf.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eAs with any sport, golfing puts a lot of tension on your muscles, tendons, and ligaments. Therefore, it's imperative to stretch before, during, and after a game of golf and rest your muscles to help them recover. \u003c/p\u003e\u003cp\u003eJust because golf isn't a game that leaves one huffing and puffing, it's just as strenuous and requires adequate physical care. Especially if you notice the early symptoms of golf trigger finger, be sure to take a few days off.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow to Treat Trigger Finger \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eWhile most of the symptoms caused by golf trigger injury go away after a few days of rest, persistent pain and locking require some form of treatment.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eTrigger finger treatment includes:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eRest\u003c/li\u003e \u003cli\u003eAnti-inflammatory medications\u003c/li\u003e \u003cli\u003ePhysiotherapy\u003c/li\u003e \u003cli\u003eCortisone \u003c/li\u003e \u003cli\u003eSurgery\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eGet in contact with \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003eyour nearest Physio Inq clinic\u003c/a\u003e or \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003ebook a mobile physio\u003c/a\u003e that will come to you. They'll work with you on the best golf trigger finger exercises to help you find relief.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eGolf Trigger Injury Exercises \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eDuring your physiotherapy sessions, you'll learn exercises to stretch and activate the muscles and tendons in your fingers, hand, and forearms. You can do these exercises before, during, and after a game of golf to help prevent trigger finger.\u003c/p\u003e\u003cul\u003e \u003cli\u003eForearm Massage\u003c/li\u003e \u003cli\u003eWrist Stretch\u003c/li\u003e \u003cli\u003ePutter Extension\u003c/li\u003e \u003cli\u003ePutter Rotations\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003ca href=\"https://www.golfdigest.com/story/dont-let-this-common-injury-sideline-you\" target=\"_blank\"\u003e\u003cimg src=\"/assets/modules/homepage/images/2020/dec/img-Golf-Trigger-Finger-3-min.jpg\" alt=\"The Dreaded Golf Trigger Finger Injury - Put a Stop to It Now \" style=\"border-width: 0px; border-style: solid;\" /\u003e\u003c/a\u003e\u003cbr /\u003eSource: \u003ca href=\"https://www.golfdigest.com/story/dont-let-this-common-injury-sideline-you\" target=\"_blank\"\u003ehttps://www.golfdigest.com/story/dont-let-this-common-injury-sideline-you\u003c/a\u003e\u003c/p\u003e\u003cp\u003eFor personalised physical care and more golf trigger injury exercise, contact one of our expert physiotherapists at Physio Inq. Come see us in one of our \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003econvenient clinics\u003c/a\u003e or allow our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003emobile physio services\u003c/a\u003e to come to you.\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/golf-trigger-injury-put-a-stop-to-it\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .post-detail ul ul { margin-left:20px; } .table-running { border-collapse:collapse; margin-bottom:20px; } .table-running td { border:1px solid #ccc; padding:2px; } .table-running td p{ margin-bottom:0px!important; }\u003c/style\u003e","webapp_item_slug":"golf-trigger-injury-put-a-stop-to-it","webapp_item_view":156567,"webapp_item_title":"The Dreaded Golf Trigger Finger Injury - Put a Stop to It Now","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-12-17T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6776","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/jan/img-Heat-Stroke.jpg"],"short_desc":"Aussie summers can reach sweltering temperatures that make it dangerous to spend too much time outside without the proper protection. One of the dangers of rising temperatures is heat stroke but how do you know you're about to experience one?","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6318","5913"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eAussie summers can reach sweltering temperatures that make it dangerous to spend too much time outside without the proper protection. \u003cstrong\u003e\u003cspan style=\"text-decoration: underline;\"\u003e\u0026ldquo;Slip, slop, slap\u0026rdquo; \u003c/span\u003e\u003c/strong\u003ecomes to mind as we prepare our families for the intense sunshine and extreme heat. \u003c/p\u003e\u003cp\u003eOne of the dangers of rising temperatures is heat stroke but how do you know you're about to experience one? Here, we're talking about heat stroke, the symptoms and warning signs, as well as prevention and treatment measures you can take for heat stoke. \u003c/p\u003e\u003ch2\u003eWhat is heat stroke?\u003c/h2\u003e\u003cp\u003eAlso sometimes known as sun stroke, heat stroke is a dangerous form of hyperthermia where your body temperature increases rapidly to a level of 40 C degrees (or 106 F). It is accompanied by changes in your nervous system and is an extremely dangerous medical condition that can often be fatal if left untreated.\u003c/p\u003e\u003ch2\u003eWhat causes heat stroke? \u003c/h2\u003e\u003cp\u003eOur metabolism naturally creates heat in our bodies, but heat stroke occurs when the body is unable to naturally cool down its internal temperature through sweat. I can happen when the outside heat is too overwhelming or we overexert ourselves. \u003c/p\u003e\u003cp\u003eIt can also be caused by dehydration since your body doesn't have the resources it needs to sweat and therefore dissipate its internal heat. Excess alcohol use and overdressing can also lead to heat stroke.\u003c/p\u003e\u003cp\u003eExertional heat stroke is the term that describes heat stroke that occurs when we're overactive in hot weather. Non-exertional heat stroke is heat stroke that occurs from extremes in climate or from internal disorders that could affect young, old, or ill people.\u003c/p\u003e\u003cp\u003eWhen you're experiencing heat stroke, it is a medical emergency but it is not the same thing as a stroke. \u003ca href=\"https://www.physioinq.com.au/blog/occupational-therapy-stroke-rehabilitation\" target=\"_blank\"\u003eA stroke is a generalised term meaning a lack of oxygen to the brain\u003c/a\u003e. Yes - the language is confusing, but they are two very different issues. \u003c/p\u003e\u003ch2\u003eCertain People Are More at Risk for Heat Stroke \u003c/h2\u003e\u003cp\u003ePeople who are most susceptible to heat stroke are athletes, infants, the elderly, people who are chronically ill or obese, and outdoor workers. Certain drugs can also cause your body to experience heat exhaustion which could lead to heat stroke.\u003c/p\u003e\u003cp\u003eInfants and elderly people have less of an ability to regulate their body temperature naturally. For infants, perhaps those systems haven't fully developed and for the elderly, the may have a disease that affects their self-regulation or take medications that can contribute to heat stroke. \u003c/p\u003e\u003cp\u003eThat's right - certain drugs may inhibit your body's ability to stay hydrated which poses an added risk of heat stroke. These types of drugs include those for high blood pressure, cardiac problems, antihistamines for hay fever, sleeping pills, and some psychiatric drugs. \u003c/p\u003e\u003cp\u003eObesity is another factor that could lead to heat stroke since carrying excess weight can affect your body's ability to self-regulate and cause your body to trap heat.\u003c/p\u003e\u003ch2\u003eHeat Exhaustion vs. Heat Stroke \u003c/h2\u003e\u003cp\u003eThere are three types of heat-related syndromes ranging from mild to severe: heat cramps, heat exhaustion, and heat stroke, in that order.\u003c/p\u003e\u003cp\u003eHeat exhaustion can develop suddenly or over time and some of its warning signs include:\u003c/p\u003e\u003cul\u003e \u003cli\u003eNausea\u003c/li\u003e \u003cli\u003eVomiting\u003c/li\u003e \u003cli\u003eCool, moist skin with goosebumps even while out in the heat\u003c/li\u003e \u003cli\u003eHeavy sweating\u003c/li\u003e \u003cli\u003eFatigue\u003c/li\u003e \u003cli\u003eWeakness\u003c/li\u003e \u003cli\u003eHeadache\u003c/li\u003e \u003cli\u003eFeeling faint or dizzy\u003c/li\u003e \u003cli\u003eWeak, but rapid pulse\u003c/li\u003e \u003cli\u003eMuscle cramps and aches\u003c/li\u003e \u003cli\u003eLow blood pressure upon standing\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIf you're concerned that you're experiencing heat exhaustion you should immediately stop what you're doing and rest, move to somewhere cooler and drink cool water or electrolyte drinks.\u003c/p\u003e\u003cp\u003eUsually, heat exhaustion can lead to heat stroke so if you're exhibiting signs of heat exhaustion, it's important that you take care of it as soon as possible. \u003c/p\u003e\u003ch2\u003eHeat Stroke Symptoms\u003c/h2\u003e\u003cp\u003eSome people say that experiencing heat stroke can feel like you're having a heart attack. The symptoms of heat stroke include: \u003c/p\u003e\u003cul\u003e \u003cli\u003eAn extremely high body temperature\u003c/li\u003e \u003cli\u003eConfusion\u003c/li\u003e \u003cli\u003eIrritability\u003c/li\u003e \u003cli\u003eDisorientation and hallucianations \u003c/li\u003e \u003cli\u003eNo sweating; Instead your skin will be red or dry and flushed.\u003c/li\u003e \u003cli\u003eDifficulty breathing\u003c/li\u003e \u003cli\u003eSeizures\u003c/li\u003e \u003cli\u003eComa\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eHeat strokes are extremely dangerous and can be fatal, so it's imperative that people experiencing these symptoms seek emergency medical help immediately.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What Are the Warning Signs You Could Have Heat Stroke?\" src=\"/assets/modules/homepage/images/2020/jan/img-Heat-Stroke-1.jpg\" /\u003e\u003c/p\u003e\u003ch2\u003eHeat Stroke Treatment\u003c/h2\u003e\u003cp\u003eBefore we talk about how to treat heat stroke, let's begin by explaining some preventative measures. \u003c/p\u003e\u003cp\u003eSome of the best ways to prevent heat stroke are to:\u003c/p\u003e\u003cul\u003e \u003cli\u003eAvoid dehydration by drinking plenty of water and electrolyte drinks\u003c/li\u003e \u003cli\u003eAvoid doing rigorous activities outdoors in hot, humid weather especially during the hottest parts of the day\u003c/li\u003e \u003cli\u003eIf you're required to work outdoors, take measures to acclimate to the heat\u003c/li\u003e \u003cli\u003eDo not leave children or pets in cars, even in moderate weather conditions\u003c/li\u003e \u003cli\u003eTake extra precautions when the outdoor heat index is above 33 C (91 F)\u003c/li\u003e \u003cli\u003eWear light, loose-fitting clothing\u003c/li\u003e \u003cli\u003eWear suncream \u003c/li\u003e \u003cli\u003eWear a wide-brimmed hat\u003c/li\u003e \u003cli\u003eTake extra precaution when taking certain medications\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What Are the Warning Signs You Could Have Heat Stroke?\" src=\"/assets/modules/homepage/images/2020/jan/img-Heat-Stroke-2.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eHeat exhaustion is usually apparent to medical professionals, but if they're not sure if your heat exhaustion has become heat stroke they might do x-rays, blood tests, urine tests, and muscle function tests to diagnose heat stroke. \u003c/p\u003e\u003cp\u003eOnce heat stroke has been diagnosed, professionals will do what you might expect to treat it such as allowing you to rest in a cool place while drinking cool water, and loosening clothing. If symptoms don't improve, you might be immersed in cold water, wrapped in an ice blanket, or given medication to stop shivering.\u003c/p\u003e\u003cp\u003eAs always, prevention is best and especially during our hot Aussie summers, it's important to be vigilant about preventing heat exhaustion and heat stroke. \u003c/p\u003e\u003cp\u003eAt \u003ca href=\"https://www.physioinq.com.au/\"\u003ePhysio Inq\u003c/a\u003e, we can help with some techniques to prevent heat stroke. Especially if you're struggling with excess weight, it's important that you learn some tools to lose weight and prevent your body from overheating. \u003c/p\u003e\u003cp\u003eOur \u003cspan style=\"text-decoration: underline;\"\u003eexercise physiologists\u003c/span\u003e are trained in all the latest and most effective exercise treatments to help people lose excess weight and maintain healthy body composition. Give us a call today or \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\"\u003ebook your first appointment online\u003c/a\u003e with an \u003cspan style=\"text-decoration: underline;\"\u003eexercise physiologist\u003c/span\u003e at Physio Inq. Let's have a safe summer, free from the worry of heat stroke!\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/warning-signs-of-heat-stroke\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"warning-signs-of-heat-stroke","webapp_item_view":156567,"webapp_item_title":"What Are the Warning Signs You Could Have Heat Stroke?","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-12-10T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6634","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2019/dec/img-5-Open-Water.jpg"],"short_desc":"Here, we're going over the 5 best open water swimming tips to help you train more effectively and smash your open water swims. Game changing advice.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6205"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eWhether you're training for a triathlon or you simply love to swim out in open waters, this type of swimming is extremely different than what you might be used to in the pool. Varying weather conditions, murky water, and the physically demanding challenges of open water swimming calls for a whole new way of training.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003cem\u003eHere, we're going over the 5 best open water swimming tips to help you train more effectively and smash your open water swims. \u003c/em\u003e\u003c/strong\u003e\u003c/p\u003e\u003ch2\u003eBuild Endurance\u003c/h2\u003e\u003cp\u003eIn open water races, you're most likely in it for a long haul. Sprinting is more of a pool swimming sport so when you're training for open water swims, endurance is key.\u003c/p\u003e\u003cp\u003eNot to mention, open waters have a tendency to be rough and tough. You should expect to be able to swim non-stop for at least three times the open water distance you're training for in the pool. A 5K in the ocean will feel a lot more challenging than a 5K in the pool, so train accordingly.\u003c/p\u003e\u003cp\u003eA great way to build swimming stamina is by doing interval training. Go back and forth between bursts of intense swimming at close to your maximum effort before taking a break doing less than half of your maximum threshold (but keep going!).\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAfter a while, your cardio stamina will improve as your heart gets better and faster at recovering. \u003c/strong\u003e\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Open Water Swimming Tips You Need To Learn Now\" src=\"/assets/modules/homepage/images/2019/dec/img-5-Open-Water-1.jpg\" /\u003e\u003c/p\u003e\u003ch2\u003eBuild Your Strength \u0026 Endurance Away From The Pool\u003c/h2\u003e\u003cp\u003eTo really optimise and increase your endurance, you really need to start to look at alternative methods of training to adopt away from the pool. \u003c/p\u003e\u003cp\u003eOpen water swimmers need to follow a program of exercise and movement patterns that replicate their actions and movements in the water. \u003c/p\u003e\u003cp\u003eBelow video is great start to get the ball rolling if you've never hit the gym or done any other forms of exercise outside swimming. \u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/qoQnsbfMCeI\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003ch2\u003eWork On Alternate Breathing\u003c/h2\u003e\u003cp\u003eMost pool swimmers have a preferred side when coming up for air. However, this can lead to problems when it comes to open water swimming. Wind, waves, and other natural factors can make breathing on your preferred side unpleasant or nearly impossible. That's why it's imperative to get used to breathing on both sides. \u003c/p\u003e\u003cp\u003eAlternate breathing might not seem like much of a challenge, but skipping this practice can be surprisingly uncomfortable. It could take a while to get used to alternate breathing so the sooner you give it a go, the better.\u003c/p\u003e\u003cp\u003eOne way to practice alternate breathing is by switching sides at irregular intervals. For example, take three breaths in a row from your right side before taking five breaths on the left. Then do nine on the right and four more on the left. You might also try holding your breath for a few strokes.\u003c/p\u003e\u003ch2\u003eDon't Rely on the Wall\u003c/h2\u003e\u003cp\u003eWhen training for open water swims, it's hard to avoid some pool training sessions. And while the best training is obviously going to take place in the natural water you'll be racing in, pool training can still be beneficial. \u003c/p\u003e\u003cp\u003eHowever, it's incredibly important not the rely on the walls of the pool. In open water swimming, there are no walls to push off of which means your energy expenditure only increases. That's where the first tip comes in handy. You'll need that endurance when you don't have help from the wall.\u003c/p\u003e\u003cp\u003eOther training exercises that are good for reducing your reliance on pool walls are treading water, turning without the wall, and switching your strokes. Which leads to our next point.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSwitch Up Your Stroke Style\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eOpen water conditions can change without warning and varying conditions call for varying strokes. For example, long, deep arm pulls are great for speed and distance, but if you're facing choppy conditions, you might need to adjust to more shallow, short strokes to stay afloat. \u003c/p\u003e\u003cp\u003eNot only will switching up your strokes help when open water conditions change, but it can also help alleviate certain muscles in your arms that are feeling fatigued from the repetition.\u003c/p\u003e\u003ch2\u003ePractice Sighting\u003c/h2\u003e\u003cp\u003eWhen you're open water swimming, you don't have the luxury of lane lines or flag markers. You'll need to practice open water sighting so that you're aware of where you are and to ensure you're swimming in the right direction. \u003c/p\u003e\u003cp\u003eInstead of only taking in your side-to-side surroundings as you breathe, you'll also need to practice looking forward. It's best to do so on an exhale to avoid the breathing in water. \u003c/p\u003e\u003cp\u003eIn lakes and calm bodies of open water, only lift your head slightly above the water while sighting. However, if you're swimming in the ocean, you'll need to feel out the swell and get used to sighting at the tops of waves where you can get a better view.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Open Water Swimming Tips You Need To Learn Now\" src=\"/assets/modules/homepage/images/2019/dec/img-5-Open-Water-2.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eOther quick tips regarding sighting:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003ePress down with your hand and arm as you prepare to sight to give your body extra height\u003c/li\u003e \u003cli\u003eGive an extra hard kick while you're sighting to maintain a forward speed\u003c/li\u003e \u003cli\u003eArch your back while sighting to minimise drag\u003c/li\u003e \u003cli\u003eSight three times in a row, first to locate the buoy, a second time to adjust, and a third to confirm. Then swim straight for 30 seconds before repeating.\u003c/li\u003e\u003c/ul\u003e\u003ch2\u003eHonourable Mentions\u003c/h2\u003e\u003cp\u003eThere's a lot to consider when training for open water swims and we've included a few tips that didn't make the list but are still important:\u003c/p\u003e\u003cul\u003e \u003cli\u003eSkip the goggles for some of your workouts to prepare for potentially murky water\u003c/li\u003e \u003cli\u003eTake cold showers to prepare for chilly lakes and oceans\u003c/li\u003e \u003cli\u003eLearn to relax even in stressful open water conditions with mindful breathing techniques\u003c/li\u003e \u003cli\u003eUse cross-training to prepare your body for the challenges of open water swimming\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eOur physiotherapists are trained to not only treat injuries and illness that cause physical impairments, but they're also able to help you create a curated training schedule for injury prevention, strength, and more. \u003c/p\u003e\u003cp\u003eIf you're training for a triathlon or an upcoming open water swim, seeing a physiotherapist can help to make sure you're on the right track with your training as well as offering helpful tips for recovery and proper technique. So, whether you're looking for exercises to do outside of the pool or stretches to improve your wingspan, an \u003ca href=\"https://www.physioinq.com.au/exercise-physiology\"\u003eexercise physiotherapist\u003c/a\u003e can help.\u003c/p\u003e\u003cp\u003eWith convenient \u003ca href=\"https://www.physioinq.com.au/physio-near-me\"\u003eAustralian clinic locations\u003c/a\u003e and \u003ca href=\"https://www.physioinq.com.au/physio-near-me\"\u003emobile services\u003c/a\u003e that come to you, Physio Inq is here to help. Give us a call or \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\"\u003ebook an appointment online\u003c/a\u003e and get ready to hit the open water!\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"open-water-swimming-tips","webapp_item_view":156567,"webapp_item_title":"Open Water Swimming Tips You Need To Learn Now","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-11-23T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6801","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/nov/img-early-intervention-occupational-therapy-min.jpg"],"short_desc":"Raising a child is difficult on its own. Add on any developmental or physical disabilities and some parents may not know where to even begin. Here, we're explaining early intervention in occupational therapy and how it can help infants, toddlers, and their families with developmental disabilities.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6303","6030"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eRaising a child is difficult on its own. Add on any developmental or physical disabilities and some parents may not know where to even begin. The good news is that experts are here to help, even at the earliest stages of your child's development. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eHere, we're explaining early intervention in occupational therapy and how it can help infants, toddlers, and their families with developmental disabilities. \u003c/strong\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is occupational therapy?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eOccupational therapy helps enable those with disabilities to participate in everyday activities. Occupational therapists assist with motor skills, self-care, and other necessary skills required to perform daily routines.\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/occupational-therapy\" target=\"_blank\"\u003e\u003cstrong\u003eOccupational therapy\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e can help with:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eSelf-care activities like grooming and bathing\u003c/li\u003e \u003cli\u003eOccupational motor skills like writing and typing\u003c/li\u003e \u003cli\u003eEmotional management in playgroups and social settings\u003c/li\u003e \u003cli\u003eHome modifications such as the installation of ramps and railings\u003c/li\u003e \u003cli\u003eSensory processing skills\u003c/li\u003e \u003cli\u003eCommunication skills\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eWhat is early intervention occupational therapy? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eEarly intervention, in general, refers to a variety of therapy services provided during early development. These therapies might include speech therapy, psychology programs, occupational therapy, playgroup programs, and more.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eEarly intervention occupational therapy is occupational therapy that occurs during the first three years of life.\u003c/strong\u003e \u003c/p\u003e\u003cp\u003eThese early stages in a child's development are crucial, especially if a child is developmentally delayed, at risk of developing a disability, or are otherwise disabled. \u003c/p\u003e\u003cp\u003eIn these cases, early intervention can make all the difference. With occupational therapy, the sooner treatment can begin, the better the outcomes. \u003c/p\u003e\u003cp\u003eThe goal of early intervention is to increase the physical, cognitive, and emotional capacities of these children to protect them from risk factors in the environment or within their biology.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eFor example,\u003c/strong\u003e early intervention occupational therapy can be completely transformative for children on the autism spectrum, those with conditions like Down's Syndrome, and even for children who have disabilities that are yet to be diagnosed.\u003c/p\u003e\u003cp\u003eParents should consider early intervention if their child is failing to meet certain developmental milestones. In doing so, your child has the opportunity to work with a multidisciplinary team of experts including an occupational therapist to help improve their quality of life.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What is early intervention occupational therapy?\" src=\"/assets/modules/homepage/images/2020/nov/img-early-intervention-occupational-therapy-1-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow Does Early Intervention Occupational Therapy Work? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eEarly intervention occupational therapy, much like occupational therapy for adults, is totally customised to the individual. \u003c/p\u003e\u003cp\u003eAs previously mentioned, occupational therapy helps improve motor, cognitive, sensory processing, communication, and play skills. \u003c/p\u003e\u003cp\u003eSince every child is different and experiences different difficulties, your child's occupational therapist will provide assistance based on their unique needs. \u003c/p\u003e\u003cp\u003eNot only will early intervention occupational therapy work with the child themselves, but also with the child's parents, family, and carers who will be heavily involved in the process. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSo, how does the process of early invention occupational therapy actually work?\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eSet goals\u003c/li\u003e \u003cli\u003eObserve and examine\u003c/li\u003e \u003cli\u003eCreate customised therapy program\u003c/li\u003e \u003cli\u003eRe-examine\u003c/li\u003e \u003cli\u003eRe-assess new goals\u003c/li\u003e \u003cli\u003eRepeat\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eFirst, your child's occupational therapist will define a goal or group of goals. These goals will be based on both the family's goals for the child and development milestones based on current research. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eUsually, the main aim is to help your child participate in the activities they do every day independently.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eNext, an occupational therapist will evaluate your child's current skill level by performing a series of tests and observations. By clearly confirming where your child's development is now, it'll make it possible to create a personalised therapy program to reach the chosen goals. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eThen, a customised early intervention occupational therapy plan might consist of various focuses including:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eRange of fine and gross motor skills and motor planning issues\u003c/li\u003e \u003cli\u003eCoordination\u003c/li\u003e \u003cli\u003ePosture\u003c/li\u003e \u003cli\u003eSensory processing and visual processing needs\u003c/li\u003e \u003cli\u003eLow muscle tone\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAfter a few weeks or months, an early intervention occupational therapist will re-examine your child to see if any progress has been made. \u003c/p\u003e\u003cp\u003eBoth improvements and setbacks can be informative. With each examination, your child's developmental disabilities will become more and more obvious, helping the experts come up with better and better programs to help your child. \u003c/p\u003e\u003cp\u003eOccupational therapy, like other forms of therapy, is a cyclical process that requires some trial and error. Again, every child is unique and requires a personalised approach. It's this process of readjustment that will help early intervention to serve your child and family.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eExamples of Early Intervention Occupational Therapy\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eHere is an example of early intervention occupational therapy at work from Ashley Opp at the \u003ca href=\"https://www.aota.org/About-Occupational-Therapy/Professionals/CY/Articles/Early-Intervention.aspx\" target=\"_blank\"\u003eAmerican Occupational Therapy Association\u003c/a\u003e:\u003c/p\u003e\u003cp\u003e\u003cem\u003e\u0026ldquo;For example, parents might be concerned that their child cannot pick up her food to finger feed. An occupational therapy practitioner can work with her family to identify times during the day that the child can practice isolating her index finger and grasping small things. \u003c/em\u003e\u003c/p\u003e\u003cp\u003e\u003cem\u003e\u0026ldquo;Together, the practitioner and parents might develop strategies to adapt meal times with larger bits of food for easier grasping, opportunities to press buttons on the TV remote, and work on pointing to pictures during the bedtime story routine at night. Incorporating therapy into regular occupations is a central tenet of occupational therapy.\u0026rdquo;\u003c/em\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eEarly intervention occupational therapy can also help your child manage difficulties that might otherwise impact their learning abilities. This might include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eIndependent dressing\u003c/li\u003e \u003cli\u003ePreparation for childcare, prep, or kindy\u003c/li\u003e \u003cli\u003eParticipation in sport and recreational activities in the community\u003c/li\u003e \u003cli\u003eDevelopment of social and emotional skills\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eTo accomplish the goals of occupational therapy, some early intervention services include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eTrail runs of wheelchairs, hearing aids, specialised utensils, and practise exercises\u003c/li\u003e \u003cli\u003eHome modifications such as ramps, rails, and other adaptive equipment\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eFamily Roles in Early Intervention Occupational Therapy\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eWith early intervention occupational therapy, the role of the family, siblings, and other carers is massive. Since the children undergoing therapy are under three, the responsibility for their treatments lies almost wholly in the adults. \u003c/p\u003e\u003cp\u003eHowever, this is somewhat true of regular occupational therapy as well. Those who live and work with the disabled individual is often heavily involved in the process. \u003c/p\u003e\u003cp\u003eEarly intervention occupational therapy practitioners encourage the parent-child relationship in every way. In fact, this form of therapy actually centres on the family and a large part of the occupational therapist's role is to support the family and carers. \u003c/p\u003e\u003cp\u003eBy tailoring occupational therapy services to the family, including siblings, grandparents, and others, the services are able to adapt to the larger family needs versus solely focusing on the child. After all, it'll be no use working with the child if the support at home isn't there.\u003cstrong\u003e\u003c/strong\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eCost of Early Intervention Occupational Therapy \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eMost early intervention occupational therapy can be funded through your child's NDIA package under Improved Daily Living Skills. This includes therapy supports, assistive technology, and home modifications. \u003c/p\u003e\u003cp\u003eIf your family is ineligible for NDIS funding, there are many other options including Medicare, private health, and more.\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eOther Useful Resources? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/what-is-adaptive-equipment-for-occupational-therapy\" target=\"_blank\"\u003eWhat is adaptive equipment for Occupational Therapy?\u003c/a\u003e \u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/role-of-occupational-therpay-in-hand-therapy\" target=\"_blank\"\u003eThe role of an Occupational Therapist in hand therapy\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/7-key-benefits-of-occupational-therapy-for-the-elderly\" target=\"_blank\"\u003e7 key benefits of Occupational Therapy for the elderly\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-occupational-therapy-be-used-to-treat-dementia\" target=\"_blank\"\u003eHow can Occupational Therapy be used to treat dementia?\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-can-occupational-therapy-help-a-child-with-autism\" target=\"_blank\"\u003eHow can Occupational Therapy help a child with autism? \u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/fine-motor-activities-for-adults-with-occupational-therapy\" target=\"_blank\"\u003eFine motor activities for adults with Occupational Therapy\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/occupational-therapy-home-assessment\" target=\"_blank\"\u003eOccupational Therapy home assessments. What does it entail? \u003c/a\u003e\u0026nbsp;\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/occupational-therapy-stroke-rehabilitation\" target=\"_blank\"\u003eThe role of Occupational Therapy in stroke rehabilitation\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/occupational-therapy-role-disabilities-ndis\" target=\"_blank\"\u003eOccupational Therapy role in physical disabilities \u0026 in the NDIS\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003eLearn more about \u003ca href=\"https://www.physioinq.com.au/occupational-therapy-for-children\" target=\"_blank\"\u003ePhysio Inq early intervention occupational therapy\u003c/a\u003e for your infant or toddler. \u003cbr /\u003eWe'll connect you with one of our qualified occupational therapists to answer any of your questions or concerns.\u0026nbsp; \u003c/p\u003e\u003cp\u003e\u003ca href=\"tel:1300731733\"\u003eContact Physio Inq today!\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/what-is-early-intervention-occupational-therapy\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"book-widget footer-book-widget\"\u003e\u003ca href=\"/mobile-allied-health-online-form\" target=\"_blank\" class=\"book-pink book-big book-button \"\u003e\u003cspan class=\"fa fa-calendar\"\u003e\u003c/span\u003e Online Booking Mobile \u0026 Home Services\u003c/a\u003e\u003ca href=\"/support-coordination-online-form\" target=\"_blank\" class=\"book-blue book-big support-button\"\u003e\u003cspan class=\"fa fa-user\"\u003e\u003c/span\u003e Support Coordinators Click Here \u003c/a\u003e\u003ca href=\"tel:1300731733\" class=\"book-brown book-big phone-button\"\u003e\u003cspan class=\"fa fa-phone\"\u003e\u003c/span\u003e 1300 731 733\u003c/a\u003e\u003ca href=\"mailto:mobile@physioinq.com.au\" class=\"book-white book-big email-button\"\u003e\u003cspan class=\"fa fa-envelope\"\u003e\u003c/span\u003e mobile@physioinq.com.au\u003c/a\u003e\u003c/div\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; 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} .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .post-detail ul ul { margin-left:20px; }\u003c/style\u003e","webapp_item_slug":"what-is-early-intervention-occupational-therapy","webapp_item_view":156567,"webapp_item_title":"What is early intervention occupational therapy?","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-11-20T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6563","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/nov/img-Motivate-Yourself-to-Exercise-at-Home-min.jpg"],"short_desc":"How do you truly motivate yourself to exercise when you're at home? We all know the benefits of exercise, but sometimes it feels impossible to stay motivated -- especially when working out at home. Check out FREE guide on how you can stay motivated and kick goals when exercising at home.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["5838"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eIt happens to the best of us. \u003c/p\u003e\u003cp\u003eWe buy some new workout gear, start a new at-home exercise program, and we're killing it for three or four days. Then, the motivation wears off and we skip a day, then two days. Before we know it, a whole week's gone by and we haven't worked out at all.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eWe all know the benefits of exercise, but sometimes it feels impossible to stay motivated -- especially when working out at home.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eSo, if you're like many Australians wondering how to motivate myself to exercise and eat right, this guide is for you. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eExercise with Family and Friends\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eChances are, you're not the only one in your social circle trying to find the motivation to work out more. Reaching out to your friends and family about exercising together is the perfect opportunity to make workouts more fun. The plus side is, you'll be more accountable too.\u003c/p\u003e\u003cp\u003eWe're much more likely to show up if we know our brother or bestie is counting on us. It's easy to skip out on ourselves but a little more difficult to let down someone we love. \u003c/p\u003e\u003cp\u003eSet up a few sessions each week to meet with a relative or friend. And make it fun! Grab a coffee afterwards to catch up on life or switch up whose house you go to for the workout.\u003c/p\u003e\u003cp\u003eResearch shows that the health actions of others rub off on us. \u003c/p\u003e\u003cp\u003e\u0026ldquo;A\u0026nbsp;\u003ca href=\"https://www.psychologytoday.com/sites/default/files/attachments/34033/jssarticle.pdf\" target=\"_blank\"\u003estudy published in the Journal of Social Sciences\u003c/a\u003e\u0026nbsp;found that participants gravitate towards the exercise behaviors of those around them. And a\u0026nbsp;\u003ca href=\"https://onlinelibrary.wiley.com/doi/10.1002/oby.21512/full\" target=\"_blank\"\u003e2016 study published in the journal Obesity\u003c/a\u003e\u0026nbsp;found that overweight people tend to lose more weight if they spend time with their fit friends \u0026mdash; the more time they spend together, the more weight they lose.\u0026rdquo;\u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003ca href=\"https://www.nbcnews.com/better/health/why-you-should-work-out-crowd-ncna798936\" target=\"_blank\"\u003eNBC NEWS\u003c/a\u003e\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eOther\u0026nbsp;\u003ca href=\"https://link.springer.com/article/10.1007%2Fs12160-012-9367-4\" target=\"_blank\"\u003estudies\u003c/a\u003e\u0026nbsp;confirm that working out with a partner significantly increases time spent exercising. A\u0026nbsp;\u003ca href=\"https://link.springer.com/10.1007%2Fs12160-012-9367-4\" target=\"_blank\"\u003estudy by the Society of Behavioral Medicine\u003c/a\u003e\u0026nbsp;showed that working with a partner, especially in a collaborative format, improved performance, doubling the workout time of those who exercised alone.\u003cbr /\u003eIt seems that opting for a group setting for at least a few workouts each week may help you push yourself past the threshold you tend to hit when working out solo \u0026mdash; whether that be in time or intensity.\u003cbr /\u003eA true accountability partner and that extra motivation can truly go a long way.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How to motivate yourself to exercise at home?\" src=\"/assets/modules/homepage/images/2020/nov/img-Motivate-Yourself-to-Exercise-at-Home-1-min.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eSet Up a Home Gym\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eCultivating a home gym can help you get in the zone for your at-home workouts. Whether you use your spare room, empty garage, or just a tiny corner of your lounge room, setting aside a designated area to workout can help you stay motivated.\u003c/p\u003e\u003cp\u003eIt's also important to get dressed to workout as if you were going to a regular gym. Put on your gym shorts and runners and head to your home gym. \u003c/p\u003e\u003cp\u003eIn the same way that getting out of your pyjamas and physically going to your home office helps you get work done, physically going to your home gym has the same effect. \u003c/p\u003e\u003cp\u003eKeep your home gym set up and ready to go as well. That way there's hardly any friction between you and your workout. \u003c/p\u003e\u003cp\u003eInstead of grabbing weights and resistance bands from another room every time, keep everything readily available in your home workout space. Trust us - it makes a difference. \u003c/p\u003e\u003cp\u003eCreating a home gym doesn't have to take a huge whack to your bank account. \u003c/p\u003e\u003cp\u003ethe cost of equipment should no longer be a deterrent from creating your own fitness setup at home because there is now a huge variety of payment options, some of which involve weekly payments that amount to less than a gym membership, which don't involve interest payments and means you get your equipment straight away. \u003c/p\u003e\u003cp\u003eUnlike a public gym or space, you can design your home gym specifically for you. It's all relevant to your goals and the types of exercises you like doing. \u003c/p\u003e\u003cp\u003eCheck out the \u003ca href=\"https://www.youtube.com/channel/UCKvJ_vxZZoN5yeWBU2CVGcQ\" target=\"_blank\"\u003eFit Father Project - Fitness For Busy Fathers\u003c/a\u003e below on how to set-up a an affordable gym on a conservative budget. \u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/bSyA6ofy56w\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003ch3\u003e\u003cstrong\u003eCrank Up the Beats! \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eOne of the main reasons it's so difficult to stay motivated to workout at home is because it can be so monotonous and boring. \u003c/p\u003e\u003cp\u003eSo, switch things up by playing different kinds of music every day. Use your workout as the time to find new music, listen to your favourite artists, and enjoy some incredible tunes.\u003c/p\u003e\u003cp\u003eIf you use your workout as your music time, it can be an amazing motivator. After all, who doesn't love a solid dance party by themselves? Music is good for the soul and can help you push yourself a little harder in your workout, too.\u003c/p\u003e\u003cp\u003eCheck out some of our favourite playlists on Apple Music \u0026 Spotify to get your home workout pumping!\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eSpotify\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eBeast Mode\u0026nbsp; \u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://open.spotify.com/embed?uri=spotify%3Aplaylist%3A37i9dQZF1DX76Wlfdnj7AP\" allowtransparency=\"true\" allow=\"encrypted-media\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eNike Training Endurance by Nike Training Club\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://open.spotify.com/embed?uri=spotify%3Aplaylist%3A6okL9pwdQEfJPV54UTavNW\" allowtransparency=\"true\" allow=\"encrypted-media\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eI Love My \u0026lsquo;90s Hip-Hop by Spotify \u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://open.spotify.com/embed?uri=spotify%3Aplaylist%3A37i9dQZF1DX186v583rmzp\" allowtransparency=\"true\" allow=\"encrypted-media\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eBest Workout Playlist 2020\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://open.spotify.com/embed/playlist/1YqKhU9c0IwLT8pVbU9QHU\" allowtransparency=\"true\" allow=\"encrypted-media\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003ch3\u003e\u003cstrong\u003eApple Music\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eThrowback Workout \u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe allow=\"autoplay *; encrypted-media *;\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\" src=\"https://embed.music.apple.com/us/playlist/throwback-workout/pl.u-dDXtPyej3\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eWorkout mix 2020\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe allow=\"autoplay *; encrypted-media *;\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\" src=\"https://embed.music.apple.com/us/playlist/workout-mix-2020-top-100-running-hits-beast-mode-cardio/pl.6307ad524b4d4d06aeedea073f883d61\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003eSlay The Day \u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe allow=\"autoplay *; encrypted-media *;\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\" src=\"https://embed.music.apple.com/us/playlist/slay-the-day/pl.c8db65f8aeb64c04bde9fd315bd7cae4\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003e\u003cstrong\u003ePower Music Workout \u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe allow=\"autoplay *; encrypted-media *;\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\" src=\"https://embed.music.apple.com/us/playlist/power-workout/pl.edc6571c1a5b49b1a8513673deaf18f5\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003ch3\u003e\u003cstrong\u003ePut It on Your Schedule \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eWork meetings, playdates for the kids, and birthday parties probably all make it into your diary. If we're committed to something, we find a way to make time for it. So, why wouldn't we do the same with our exercise routine?\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eScheduling in your workouts helps keep you accountable and reminds you that exercise is an important commitment. \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eThe truth is, we won't always feel motivated. But that's not the point. The point is that when we're committed to something, we do it even (and especially) if we don't particularly \u003cem\u003efeel \u003c/em\u003elike it. \u003c/p\u003e\u003cp\u003eDon't rely on how you feel about exercise. Rely on your commitment to exercise. If anything, rely on how you'll feel afterwards -- strong, energised, and proud.\u003c/p\u003e\u003cp\u003eThat's all to say that putting your workout on your schedule and committing to that time slot will help you be more motivated to work out, even if you don't really want to.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eDo Workouts You Enjoy\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThere are tonnes of different kinds of exercise out there. There's dance cardio, weightlifting, Pilates, yoga, kickboxing, HIIT, and so much more. Sure, it can be overwhelming at first to decide which workout to do, but that can also be part of the fun.\u003c/p\u003e\u003cp\u003eIf you're new to exercise, you'll want to trial a few different kinds of workout styles. There will be some you love and some you absolutely can't stand. And that's ok!\u003c/p\u003e\u003cp\u003eFor some reason, our society has clung to the trope \u0026ldquo;no pain, no gain\u0026rdquo; -- which couldn't be further from the truth. So, if you hate weightlifting or despise running, there's no reason to do it. Especially if there's another form of exercise you love. \u003c/p\u003e\u003cp\u003eInstead of pushing through a workout that you hate because of \u0026ldquo;no pain, no gain,\u0026rdquo; instead you can tell yourself that \u0026ldquo;a little goes a long way.\u0026rdquo; Because it does. \u003c/p\u003e\u003cp\u003eConsistency is key when it comes to staying motivated to do your at-home workouts. Doing things you enjoy helps maintain that consistency. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eFind a Program You Can Stick To\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eOnce you find an exercise style you love, find a program in that style that'll help keep you on track. \u003c/p\u003e\u003cp\u003eWhether you decide to work with a virtual personal trainer, you buy an ebook, you follow a YouTube playlist, or you book regular telehealth sessions with your \u003ca href=\"https://www.physioinq.com.au/ndis-exercise-physiology\"\u003eexercise physiologist\u003c/a\u003e, finding a workout program is easier than you might think. \u003c/p\u003e\u003cp\u003eWorkout programs are effective because they're based on specific goals. When we have goals in mind, it becomes easier to stay motivated. \u003c/p\u003e\u003cp\u003eSay your goal is to do ten pull-ups in a row. Maybe it's to run a 5K without stopping. Perhaps you're hoping to sign up for a local triathlon or lose five kilos. With the help of a professional, working toward a goal can be the ultimate motivator, especially when working out at home.\u003c/p\u003e\u003cp\u003eAt the end of the day, it's all up to you. And perhaps that's the hardest part of staying motivated. You have to be the one to change your life, no one can do it for you.\u003c/p\u003e\u003cp\u003eBut that doesn't mean people aren't there to help you along the way. These steps will make staying motivated to do your at-home workouts \u003cem\u003eso\u003c/em\u003e much easier and exercise professionals can give you the extra push you need. \u003c/p\u003e\u003cp\u003eLooking for that extra bit of motivation to work out? Not sure the best workout style for you? Struggling to exercise due to an injury or a disability?\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/ndis-exercise-physiology\"\u003eContact Physio Inq\u003c/a\u003e today and we'll connect you with a qualified exercise physiologist to help you with all your workout needs.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eOther Useful Resources\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/stretch-before-workout\" target=\"_blank\"\u003e\u003cstrong\u003eStretching, should I stretch before a workout?\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/physical-activity-academic-performance\" target=\"_blank\"\u003e\u003cstrong\u003eHow does physical activity affect academic performance?\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/exercising-with-osteoporosis\" target=\"_blank\"\u003e\u003cstrong\u003eExercise with osteoporosis \u0026ndash; 5 key exercise recommendations\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/10-exercises-start-fitness-journey\" target=\"_blank\"\u003e\u003cstrong\u003e10 simple exercises you can do to kick-start your fitness journey\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/free-weights-machine-weights\" target=\"_blank\"\u003e\u003cstrong\u003eFree weights or machine weights? What works best?\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/does-exercise-help-with-muscle-joint-ache\" target=\"_blank\"\u003e\u003cstrong\u003eIs exercise good for joint pain?\u003c/strong\u003e\u003c/a\u003e \u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-to-motivate-yourself-to-exercise-at-home\" target=\"_blank\"\u003eThis article was originally written by Daniel Cann from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"book-widget footer-book-widget\"\u003e\u003ca href=\"/mobile-allied-health-online-form\" target=\"_blank\" class=\"book-pink book-big book-button \"\u003e\u003cspan class=\"fa fa-calendar\"\u003e\u003c/span\u003e Online Booking Mobile \u0026 Home Services\u003c/a\u003e\u003ca href=\"/support-coordination-online-form\" target=\"_blank\" class=\"book-blue book-big support-button\"\u003e\u003cspan class=\"fa fa-user\"\u003e\u003c/span\u003e Support Coordinators Click Here \u003c/a\u003e\u003ca href=\"tel:1300731733\" class=\"book-brown book-big phone-button\"\u003e\u003cspan class=\"fa fa-phone\"\u003e\u003c/span\u003e 1300 731 733\u003c/a\u003e\u003ca href=\"mailto:mobile@physioinq.com.au\" class=\"book-white book-big email-button\"\u003e\u003cspan class=\"fa fa-envelope\"\u003e\u003c/span\u003e mobile@physioinq.com.au\u003c/a\u003e\u003c/div\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003eDaniel Cann\u003c/strong\u003e\u003cbr /\u003eAuthor, Exercise Physiologist Physio Inq Mobile + Community\u0026nbsp;\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"/assets/modules/homepage/images/2020/nov/ph-DanielCann2.jpg\" alt=\"Daniel Cann\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .post-detail ul ul { margin-left:20px; }\u003c/style\u003e","webapp_item_slug":"how-to-motivate-yourself-to-exercise-at-home","webapp_item_view":156567,"webapp_item_title":"How to Motivate Yourself to Exercise at Home?","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-11-18T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6796","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/nov/img-Adaptive-Equipment-for-OT.jpg"],"short_desc":"So, what is adaptive equipment for occupational therapy? In our latest blog we're reviewing what occupational therapy is in the first place, what's considered adaptive equipment for occupational therapy, and the differences between adaptive equipment and assistive technology.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6261","6030"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eOccupational therapy is essential for those dealing with a chronic condition, an injury that leaves them disabled, and especially for the ageing population that's beginning to lose a bit of their autonomy and independence around the house and at work.\u003c/p\u003e\u003cp\u003eThe good news is there are many aids and adaptive equipment that work in tandem with an occupational therapist to ensure a higher quality of life for these individuals. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSo, what is adaptive equipment for occupational therapy? \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eHere, we're reviewing what occupational therapy is in the first place, what's considered adaptive equipment for occupational therapy, and the differences between adaptive equipment and assistive technology.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is occupational therapy?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/occupational-therapy\" target=\"_blank\"\u003eOccupational therapy\u003c/a\u003e helps people perform everyday tasks and routines. An occupational therapist is a health professional who works with people on \u0026ldquo;occupations\u0026rdquo; or activities that they'd otherwise find challenging in their everyday lives for one reason or another.\u003c/p\u003e\u003cp\u003eOccupational therapy can help someone who is either injured or suffering from long-term chronic conditions with the skills they'll need to complete activities at home, work, or school. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eOccupational therapy assists with activities such as:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eGetting dressed\u003c/li\u003e \u003cli\u003eGrooming and self-care\u003c/li\u003e \u003cli\u003eBathing and using the toilet\u003c/li\u003e \u003cli\u003eEating and cooking\u003c/li\u003e \u003cli\u003eWriting and typing\u003c/li\u003e \u003cli\u003eMobility and transport\u003c/li\u003e \u003cli\u003eEveryday communication and social events\u003c/li\u003e \u003cli\u003eParticipating in sport or volunteering\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cem\u003eIn short, occupational therapy helps to improve overall quality of life, especially for those living with disabilities or anyone recovering from a severe injury. \u003c/em\u003e\u003c/p\u003e\u003cp\u003eDuring an occupational therapy appointment, you'll learn to use what's known as adaptive equipment to help you remain independent -- an extremely important aspect of the occupational therapy process. \u003c/p\u003e\u003cp\u003eThe point of occupational therapy, in part, is to help people feel more in control of their lives versus \u0026nbsp;eeling powerless of their circumstances. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is adaptive equipment?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAdaptive equipment is any device, tool, or machine that is used to assist with any daily task. Adaptive equipment in occupational therapy helps those with short-term or long-term disabilities where they may be having trouble performing their normal routines. \u003c/p\u003e\u003cp\u003eQuite literally, any piece of equipment that's been adapted to make life easier could be considered adaptive equipment. \u003c/p\u003e\u003cp\u003eAdaptive equipment is important in occupational therapy because in order to truly improve the quality of one's life, giving them as much independence as they're capable is key. \u003c/p\u003e\u003cp\u003eSo, if a tool or device can help them with chores, grooming, and getting on with life, occupational therapy has done its job.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eOccupational therapists often use adaptive equipment for common household activities such as:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eUsing the toilet\u003c/li\u003e \u003cli\u003eGetting dressed\u003c/li\u003e \u003cli\u003eBathing\u003c/li\u003e \u003cli\u003eEating\u003c/li\u003e \u003cli\u003eGrooming\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThese pieces of equipment don't need to be super sophisticated either. Simply adding some rope to the hatch of a car boot or installing a step-stool in the bathroom could be considered adaptive equipment.\u003c/p\u003e\u003cp\u003eEssentially, any tool that is modified in some way to help with \u0026ldquo;occupational\u0026rdquo; activities could be considered adaptive equipment. \u003c/p\u003e\u003cp\u003eFor this reason, an all-inclusive list of every piece of adaptive equipment would be close to impossible to compile. Adaptive equipment is often incredibly personalised and unique to the individual.\u003c/p\u003e\u003cp\u003eStill, you'll almost always see adaptive equipment used in occupational therapy.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eAdaptive Equipment vs. Assistive Technology \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAdaptive equipment is not the same as assistive technology. Instead, you can think about assistive technology as the umbrella in which adaptive equipment falls underneath. \u003c/p\u003e\u003cp\u003eAssistive technology is any item, system, or product that can be bought, modified, or customised and used to improve the capabilities of someone with a disability. \u003c/p\u003e\u003cp\u003eThese terms are sometimes used interchangeably and there aren't any hard and fast rules about which is which. However, if there's any confusion, remember that adaptive equipment falls under the category of assistive technology. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is considered adaptive equipment? \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIt's part of an occupational therapist's role to suggest adaptive equipment that can be used to assist with everyday activities based on your injury or condition.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eExamples of assistive technology in the form of adaptive equipment for occupational therapy include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eRailings\u003c/li\u003e \u003cli\u003eReaching devices\u003c/li\u003e \u003cli\u003eHearing aids and alerting devices\u003c/li\u003e \u003cli\u003eMobility aids\u003c/li\u003e \u003cul\u003e \u003cli\u003eCanes\u003c/li\u003e \u003cli\u003eWalkers\u003c/li\u003e \u003cli\u003eWheelchairs\u003c/li\u003e \u003c/ul\u003e \u003cli\u003eVisual aids\u003c/li\u003e \u003cul\u003e \u003cli\u003eScreen readers\u003c/li\u003e \u003cli\u003eBraille displays\u003c/li\u003e \u003c/ul\u003e \u003cli\u003eFeeding aids\u003c/li\u003e \u003cul\u003e \u003cli\u003eAdaptive utensils such as those with thicker handles\u003c/li\u003e \u003cli\u003eTwo-handled mugs\u003c/li\u003e \u003cli\u003eModified chopping boards\u003c/li\u003e \u003cli\u003eKettle tippers\u003c/li\u003e \u003cli\u003eNon-slip bowls and plates\u003c/li\u003e \u003cli\u003ePlate guards\u003c/li\u003e \u003cli\u003eJar openers\u003c/li\u003e \u003cli\u003eScoop dish\u003c/li\u003e \u003cli\u003eLong straws\u003c/li\u003e \u003c/ul\u003e \u003cli\u003eDressing aids\u003c/li\u003e \u003cul\u003e \u003cli\u003eDressing sticks\u003c/li\u003e \u003cli\u003eSock aids\u003c/li\u003e \u003cli\u003eShoe horns with long handles\u003c/li\u003e \u003cli\u003eButton hooks\u003c/li\u003e \u003cli\u003eElastic shoelaces\u003c/li\u003e \u003c/ul\u003e \u003cli\u003eBathing/grooming aids\u003c/li\u003e \u003cul\u003e \u003cli\u003eTub or shower stool/chair\u003c/li\u003e \u003cli\u003eHandheld showerhead\u003c/li\u003e \u003cli\u003eLong-handled sponges\u003c/li\u003e \u003cli\u003eAdapted nail clippers\u003c/li\u003e \u003cli\u003eShower rails\u003c/li\u003e \u003cli\u003eMechanical lift for shower or bath\u003c/li\u003e \u003c/ul\u003e \u003cli\u003eAids for using the toilet\u003c/li\u003e \u003cul\u003e \u003cli\u003eCommodes\u003c/li\u003e \u003cli\u003eToilet rails\u003c/li\u003e \u003cli\u003eToilets with customised heights\u003c/li\u003e \u003cli\u003eToilet aids for cleaning\u003c/li\u003e \u003cli\u003eLeg straps to lift legs\u003c/li\u003e \u003c/ul\u003e \u003cli\u003eHome modifications\u003c/li\u003e \u003cul\u003e \u003cli\u003eNon-slip mats\u003c/li\u003e \u003cli\u003eRamps\u003c/li\u003e \u003c/ul\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What is adaptive equipment for Occupational Therapy?\" src=\"/assets/modules/homepage/images/2020/nov/img-Adaptive-Equipment-for-OT-1.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eOccupational Therapy and Adaptive Equipment\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAdaptive equipment is available at many pharmacies and healthcare establishments. That means you can go out and buy a cane or adapted nail clippers if you'd like. \u003c/p\u003e\u003cp\u003eHowever, it's highly recommended that you work with an occupational therapist who can recommend or even help you customise adaptive equipment that you may not have even thought of.\u003c/p\u003e\u003cp\u003eOccupational therapists are experts at what they do. They're there to help you assess your situation and provide actionable solutions. \u003c/p\u003e\u003cp\u003eNot to mention, in addition to suggesting adaptive equipment, they'll also help you to use the equipment. In many cases, injuries and chronic conditions will require specific exercises and practise programs to get your motor skills back on track. \u003c/p\u003e\u003cp\u003eAfter all, it'll be pretty tough to use your adaptive equipment without also working on gripping, hand-eye coordination, and certain communication skills, for example. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eDuring your occupational therapy appointment, your occupational therapist will:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eAssess your injury, condition, or problem areas by conducting a series of simple initial tests and exercises.\u003c/li\u003e \u003cli\u003eCreate a personalised program complete with exercises to do both with your occupational therapist and on your own after your sessions.\u003c/li\u003e \u003cli\u003eSuggest quality adaptive equipment to use in your everyday life that will assist with your treatment.\u003c/li\u003e \u003cli\u003eRe-assess your progress after a few weeks or months to gauge your status, updating your program.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eOccupational therapy can be absolutely life-changing for those who are struggling to perform the activities that help them feel whole. If you're recently injured, suffering from a debilitating chronic condition, or you've noticed some worrying signs of ageing, \u003ca href=\"https://www.physioinq.com.au/occupational-therapy\" target=\"_blank\"\u003econtact Physio Inq today\u003c/a\u003e.\u003c/p\u003e\u003cp\u003eWe'll pair you with one of our qualified occupational therapists to work with you either at our clinic or from the comfort of your own home with our \u003ca href=\"https://www.physioinq.com.au/occupational-therapy\" target=\"_blank\"\u003emobile occupational therapy services\u003c/a\u003e. \u003c/p\u003e\u003cp\u003eTake your life back with occupational therapy and adaptive equipment. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eOther useful resources\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/role-of-occupational-therpay-in-hand-therapy\" target=\"_blank\"\u003e\u003cstrong\u003eThe role of an Occupational Therapist in hand therapy\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/7-key-benefits-of-occupational-therapy-for-the-elderly\" target=\"_blank\"\u003e\u003cstrong\u003e7 key benefits of Occupational Therapy for the elderly\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-occupational-therapy-be-used-to-treat-dementia\" target=\"_blank\"\u003e\u003cstrong\u003eHow can Occupational Therapy be used to treat dementia?\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-can-occupational-therapy-help-a-child-with-autism\" target=\"_blank\"\u003e\u003cstrong\u003eHow can Occupational Therapy help a child with autism? \u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/fine-motor-activities-for-adults-with-occupational-therapy\" target=\"_blank\"\u003e\u003cstrong\u003eFine motor activities for adults with Occupational Therapy\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/occupational-therapy-home-assessment\" target=\"_blank\"\u003e\u003cstrong\u003eOccupational Therapy home assessments. What does it entail? \u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u0026nbsp;\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/occupational-therapy-stroke-rehabilitation\" target=\"_blank\"\u003e\u003cstrong\u003eThe role of Occupational Therapy in stroke rehabilitation\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au/blog/occupational-therapy-role-disabilities-ndis\" target=\"_blank\"\u003e\u003cstrong\u003eOccupational Therapy role in physical disabilities \u0026 in the NDIS\u003c/strong\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/what-is-adaptive-equipment-for-occuaptional-therapy\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"book-widget footer-book-widget\"\u003e\u003ca href=\"/mobile-allied-health-online-form\" target=\"_blank\" class=\"book-pink book-big book-button \"\u003e\u003cspan class=\"fa fa-calendar\"\u003e\u003c/span\u003e Online Booking Mobile \u0026 Home Services\u003c/a\u003e\u003ca href=\"/support-coordination-online-form\" target=\"_blank\" class=\"book-blue book-big support-button\"\u003e\u003cspan class=\"fa fa-user\"\u003e\u003c/span\u003e Support Coordinators Click Here \u003c/a\u003e\u003ca href=\"tel:1300731733\" class=\"book-brown book-big phone-button\"\u003e\u003cspan class=\"fa fa-phone\"\u003e\u003c/span\u003e 1300 731 733\u003c/a\u003e\u003ca href=\"mailto:mobile@physioinq.com.au\" class=\"book-white book-big email-button\"\u003e\u003cspan class=\"fa fa-envelope\"\u003e\u003c/span\u003e mobile@physioinq.com.au\u003c/a\u003e\u003c/div\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .post-detail ul ul { margin-left:20px; }\u003c/style\u003e","webapp_item_slug":"what-is-adaptive-equipment-for-occupational-therapy","webapp_item_view":156567,"webapp_item_title":"What is adaptive equipment for Occupational Therapy?","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-11-16T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6591","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/nov/img-Is-Physiotherapy-Covered-by-Medicare.jpg"],"short_desc":"Understanding what's covered by Medicare and what's not can be complicated. In short, yes - physiotherapy is covered by Medicare. However, there are certain criteria you'll have to meet in order to be eligible.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["5992","6080"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eUnderstanding what's covered by Medicare and what's not can be complicated. Not to mention, figuring out which allied health services like physiotherapy are covered by Medicare can become even more of a headache.\u003c/p\u003e\u003cp\u003eIn short, yes - physiotherapy is covered by Medicare. However, there are certain criteria you'll have to meet in order to be eligible. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eHere, we've got your ultimate guide to Medicare for physiotherapy. \u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eWhat is Medicare?\u003c/li\u003e \u003cli\u003eWhat's covered by Medicare?\u003c/li\u003e \u003cli\u003eWho's covered by Medicare?\u003c/li\u003e \u003cli\u003eHow to Claim a Medicare Benefit for Physiotherapy\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Is Physiotherapy covered by Medicare?\" src=\"/assets/modules/homepage/images/2020/nov/img-Is-Physiotherapy-Covered-by-Medicare-1.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat is Medicare?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://www.servicesaustralia.gov.au/individuals/medicare\" target=\"_blank\"\u003eMedicare\u003c/a\u003e is the universal healthcare system in Australia. It helps cover the costs of doctor's appointments, medication, and other allied healthcare services like physical therapy or mental health treatment.\u003c/p\u003e\u003cp\u003eOnce you enroll in Medicare, the system covers most or all of your healthcare costs. However, there are certain criteria one has to meet in order to receive these benefits.\u003c/p\u003e\u003cp\u003eMedicare physiotherapy sessions fall under what's known as the Medicare Chronic Disease Management (CDM) scheme. The idea behind it is that those who suffer from chronic conditions can take a multidisciplinary approach to their treatment. \u003c/p\u003e\u003cp\u003eIn other words, you might be sent to a physiotherapist by your GP for chronic musculoskeletal issues such as arthritis or a recurring knee injury versus only being treated by one type of healthcare provider.\u003c/p\u003e\u003cp\u003eSo, in order to claim Medicare benefits for physiotherapy, you'll need to follow the CDM guidelines. We'll cover more on that down below.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWhat's covered by Medicare?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eMost healthcare services are covered, at least in part, by Medicare. These include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eGP or specialist visits\u003c/li\u003e \u003cli\u003eTests and scans such as MRIs and x-rays\u003c/li\u003e \u003cli\u003eMost surgeries and procedures\u003c/li\u003e \u003cli\u003eEye tests and optometry\u003c/li\u003e \u003cli\u003ePregnancy, fertility treatments, and birth\u003c/li\u003e \u003cli\u003eChronic conditions\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eAs you can see, this doesn't include some other healthcare services such as:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eAmbulances\u003c/li\u003e \u003cli\u003eMost dental services\u003c/li\u003e \u003cli\u003eGlasses, contact lens, and hearing aids\u003c/li\u003e \u003cli\u003eCosmetic surgery\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThis is why many Australians opt for private health insurance to cover everything else that Medicare doesn't take care of.\u003c/p\u003e\u003cp\u003eSo, what's the short answer to the question, \u0026ldquo;Is physiotherapy covered by Medicare?\u0026rdquo; \u003c/p\u003e\u003cp\u003eYes. Physiotherapy can be covered by Medicare so long as it's a chronic and complex musculoskeletal condition requiring specific treatment under the CDM.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eMedicare coverage for physiotherapy for chronic and complex conditions covers 85% of a $62.50 service for a rebate of $54.60, as of November 2020.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eFor a better understanding of what the Medicare Benefits Schedule defines as physiotherapy, you'll want to refer to \u003ca href=\"https://www9.health.gov.au/mbs/fullDisplay.cfm?type=item\u0026q=10960\u0026qt=item\" target=\"_blank\"\u003eItem 10960\u003c/a\u003e. In summary, physiotherapy that can be covered by Medicare if the service is provided to a patient with a chronic condition requiring complex care.\u003c/p\u003e\u003cp\u003eLet's explore what it means to have a chronic and complex condition.\u003c/p\u003e\u003cp\u003eUnder the CDM plan, \u003cstrong\u003ea chronic condition refers to an issue that has been or is expected to be present for at least six months\u003c/strong\u003e. The tricky part is that there is no list of eligible chronic conditions to refer to. It's sort of decided on a case by case basis. \u003c/p\u003e\u003cp\u003eHowever, many conditions that can be treated by physiotherapy fall under a CDM plan including arthritis and diabetes.\u003c/p\u003e\u003cp\u003eAdditionally, physiotherapy benefits also need to be considered complex. \u003cstrong\u003eA complex condition means that there must be three or more healthcare practitioners caring for you.\u003c/strong\u003e This might include your GP, a podiatrist, a physio, and a dietician, for example. \u003c/p\u003e\u003cp\u003eThere are other stipulations as well. You'll need to be referred to a physio by your GP, the service being completed outside of hospital, the service should last at least 20 minutes, and there is a maximum of five (5) of allied health services available. \u003c/p\u003e\u003cp\u003eAgain, refer to \u003ca href=\"https://www9.health.gov.au/mbs/fullDisplay.cfm?type=item\u0026q=10960\u0026qt=item\" target=\"_blank\"\u003eItem 10960\u003c/a\u003e of the Medicare Benefits Schedule for a detailed breakdown.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eWho's covered by Medicare?\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003cstrong\u003eYou must \u003c/strong\u003e\u003ca href=\"https://www.servicesaustralia.gov.au/individuals/subjects/how-enrol-and-get-started-medicare/enrolling-medicare\" target=\"_blank\"\u003e\u003cstrong\u003eenrol in Medicare\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e to be able to claim Medicare benefits for most healthcare services. You are eligible to enrol in Medicare Australia if you're:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eAn Australian citizen\u003c/li\u003e \u003cli\u003eA New Zealand citizen\u003c/li\u003e \u003cli\u003eAn Australian permanent resident\u003c/li\u003e \u003cli\u003eApplying for permanent residency in Australia\u003c/li\u003e \u003cli\u003eA temporary resident covered by a ministerial order\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eYou are also eligible to enrol in Medicare Australia if you are a citizen or resident of:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eNorfolk Island\u003c/li\u003e \u003cli\u003eChristmas Island\u003c/li\u003e \u003cli\u003eCocos (Keeling) Island\u003c/li\u003e \u003cli\u003eLord Howe Island\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAdditionally, if you are visiting Australia from a \u003ca href=\"https://www.servicesaustralia.gov.au/individuals/services/medicare/reciprocal-health-care-agreements/when-you-visit-australia\" target=\"_blank\"\u003eReciprocal Healthcare Agreement\u003c/a\u003e country, you may also enrol and receive coverage from Medicare.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow to Claim a Medicare Benefit for Physiotherapy\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eClaiming a Medicare benefit for your physiotherapy appointment will vary from clinic to clinic in terms of protocol. \u003c/p\u003e\u003cp\u003eIn most cases, when you claim a benefit from Medicare for physiotherapy, there are a few things to be sure of \u003cem\u003ebefore \u003c/em\u003eyou head to your appointment.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eChronic\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eFirstly, to receive Medicare physiotherapy benefits, you must have a chronic issue meaning it must have been or is expected to continue going on for at least six months. So, step one is to verify that you indeed have a chronic condition.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eComplex\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eNext, you'll need to confirm that your condition is complex. In order to qualify for Medicare benefits to cover your physiotherapy, you'll also need to be under the care of at least two other healthcare practitioners.\u003c/p\u003e\u003cp\u003eFor both of these stipulations, your GP will need to approve your eligibility with the necessary paperwork under the CDM.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eAppointment Limits\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eMedicare also limits the number of Allied Health appointments you're allowed during a 12-month period. You're allotted five consultations per calendar year which can be divvied up between providers.\u003c/p\u003e\u003cp\u003eYou might use all five of your consultations on physiotherapist appointments or you could make three physiotherapist consultations, one dietician consultation, and one podiatrist consultation to split things up.\u003c/p\u003e\u003cp\u003eThis is another consideration to keep in mind \u003cem\u003ebefore \u003c/em\u003eyou see your physiotherapist if you're hoping to have the appointment covered by Medicare.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eStep-by-Step: How to Do a Medicare Claim for Physiotherapy \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eClaiming Medicare benefits for your physio is usually a smooth process if you meet the aforementioned criteria. Here's what to do after confirming that you have a chronic and complex condition requiring physiotherapy.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStep 1:\u003c/strong\u003e Book an appointment with your GP and ask them to fill out the CDM paperwork.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStep 2:\u003c/strong\u003e \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003eContact Physio Inq\u003c/a\u003e to make an appointment and bring your referral paperwork with you. Even better, we have our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003emobile physio services\u003c/a\u003e can come to you!\u003cbr /\u003e\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp;\u0026nbsp; \u003cbr /\u003e\u003cstrong\u003eStep 3:\u003c/strong\u003e Work with your expert physiotherapist on your chronic and complex musculoskeletal condition.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eStep 4:\u003c/strong\u003e Pay for the appointment. Then, you can either claim your Medicare rebate on your own or we can submit a claim for you. You'll receive a rebate of $54.60, as of November 2020.\u003c/p\u003e\u003cp\u003eFrom there, if you have private health insurance, you'll want to claim your Medicare benefits first. Then, you can use your private health to cover the rest. \u003c/p\u003e\u003cp\u003e--\u003c/p\u003e\u003cp\u003eSo yes, Medicare will cover your physiotherapy session but there are certain criteria you'll have to meet. \u003cem\u003eYou'll receive a $54.60 rebate for up to five physiotherapy appointments to treat chronic and complex conditions.\u003c/em\u003e \u003c/p\u003e\u003cp\u003eIf you have a chronic and complex musculoskeletal condition, head to you GP for a referral and then \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003econtact your local Physio Inq clinic\u003c/a\u003e or book in with one of our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003eMobile \u0026 Home Physiotherapists\u003c/a\u003e We'll help you make a Medicare claim for your physio appointment with us if you qualify.\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/is-physiotherapy-covered-by-medicare\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"book-widget footer-book-widget\"\u003e\u003ca href=\"/mobile-allied-health-online-form\" target=\"_blank\" class=\"book-pink book-big book-button \"\u003e\u003cspan class=\"fa fa-calendar\"\u003e\u003c/span\u003e Online Booking Mobile \u0026 Home Services\u003c/a\u003e\u003ca href=\"/support-coordination-online-form\" target=\"_blank\" class=\"book-blue book-big support-button\"\u003e\u003cspan class=\"fa fa-user\"\u003e\u003c/span\u003e Support Coordinators Click Here \u003c/a\u003e\u003ca href=\"tel:1300731733\" class=\"book-brown book-big phone-button\"\u003e\u003cspan class=\"fa fa-phone\"\u003e\u003c/span\u003e 1300 731 733\u003c/a\u003e\u003ca href=\"mailto:mobile@physioinq.com.au\" class=\"book-white book-big email-button\"\u003e\u003cspan class=\"fa fa-envelope\"\u003e\u003c/span\u003e mobile@physioinq.com.au\u003c/a\u003e\u003c/div\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .post-detail ul ul { margin-left:20px; }\u003c/style\u003e","webapp_item_slug":"is-physiotherapy-covered-by-medicare","webapp_item_view":156567,"webapp_item_title":"Is Physiotherapy covered by Medicare? Your complete guide","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-11-11T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6406","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/oct/img-Achilles-Tendonitis-min.jpg"],"short_desc":"Achilles tendonitis can be a common and frustrating cause of ankle and heel pain in runners and other athletes. Overuse or overloading of the Achilles tendon, from either too much volume or too high of an intensity of activity is a common cause of Achilles tendonitis.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6349","6124","5758","5711","5720"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eNamed after the infamous Greek myth about Achilles and his heel, the Achilles tendon is located between our heel and calf. It's the largest and strongest tendon in our entire body and it's rather prone to injury, especially among runners.\u003c/p\u003e\u003cp\u003eHere, we're exploring everything you need to know about the Achilles tendon, common injuries associated with the Achilles tendon, and how to prevent and treat Achilles tendinitis, the most common Achilles tendon injury.\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eAnatomy of the Achilles Tendon \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eThe Achilles tendon is the terminal extension of the three posterior muscles in the lower leg: the soleus, gastrocnemius, and plantaris. The Achilles tendon attaches into the posterior calcaneus, in other words, attaching your heel and the muscles of your feet to your calf muscle. \u003c/p\u003e\u003cp\u003eYour Achilles tendon is the one that helps you rise to stand on your tiptoes and stretches when we flex our feet. It is made up of many fibres and tiny proteins made up of collagen. However, the ins and outs of the Achilles tendon are not fully understood.\u003c/p\u003e\u003cp\u003eInflammation of the tendon, also known as Achilles tendinitis, can occur either at the insertion of the tendon at the attachment to the bone or several inches above the bony attachment of the tendon. \u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eStatistics on Achillies Tendon Injuries \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eAchilles tendon injuries account for \u003cstrong\u003ebetween five and twelve per cent of all running injuries\u003c/strong\u003e, of which men are more likely to experience, perhaps due to the speed more men are able to achieve while running or other biomechanical differences between genders such as muscle mass, weight, etc.\u003c/p\u003e\u003cp\u003eAbout two-thirds of all cases of Achilles tendinitis occurs at the midpoint of the tendon which is about two inches above the heel. The remaining third of Achilles tendinitis cases occur at the insertion point that falls within only an inch of the heel.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Achilles Tendonitis | A Runner and Athletes Guide\" src=\"/assets/modules/homepage/images/2020/oct/img-Achilles-Tendonitis-1-min.jpg\" /\u003e\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eMost Common Types of Achilles Tendon Injuries \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eAchilles tendon injuries can occur in athletes and non-athletes. However, Achilles tendon injuries are common among runners and those who play sports that require a lot of running like tennis, volleyball, soccer, AFL, rugby league, rugby union, basketball, netball etc. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eAchilles Tendinitis\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAchilles tendinitis is a common and often frustrating injury caused when your Achilles tendon becomes inflamed. Usually, Achilles tendinitis starts out as a dull ache in the Achilles tendon which gradually becomes worse while running, especially uphill or while wearing spikes.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSymptoms of Achilles tendinitis or tendinosis can include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003ePain, swelling, tenderness or stiffness at the Achilles tendon \u003c/li\u003e \u003cli\u003eHeel pain during or after exercise \u003c/li\u003e \u003cli\u003eWorsened pain with running and jumping \u003c/li\u003e \u003cli\u003eWorsened pain with heel strike or pushing off from the ground \u003c/li\u003e \u003cli\u003eFormation of a \"bump\" on the back of the heel \u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eAchilles Tendon Rupture \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eA rupture of the Achilles tendon can occur during a forceful push-off. Typically there is a \"pop\" or ripping sensation in the back of the calf, followed by pain and decreased movement of the ankle. \u003c/p\u003e\u003cp\u003eA suspected achilles tendon rupture requires evaluation by a sports medicine physician and may require surgery with prolonged immobilization in a leg cast and then walking boot.\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eWhat Causes Achilles Tendinitis in Runners? \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eOveruse or overloading of the Achilles tendon, from either too much volume or too high of an intensity of activity is a common cause of Achilles tendonitis.\u003c/p\u003e\u003cp\u003eOther common causes of chronic Achilles tendinitis include:\u003c/p\u003e\u003cul\u003e \u003cli\u003eTight calf muscles \u003c/li\u003e \u003cli\u003eRecent increase in running mileage or running up hills \u003c/li\u003e \u003cli\u003eOver-pronation (rolling in of the foot) \u003c/li\u003e \u003cli\u003eOver-supination (rolling onto the outer foot)\u003c/li\u003e \u003cli\u003eHigh foot arches (pes cavus) and flat feet (pes planus) \u003c/li\u003e \u003cli\u003eRunning on concrete and other unforgiving surfaces\u003c/li\u003e \u003cli\u003eOveruse\u003c/li\u003e \u003cli\u003ePoor range of motion in the ankle\u003c/li\u003e\u003c/ul\u003e\u003ch2\u003e\u003cstrong\u003eRisk Factors for Achilles Tendon Injuries \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eAside from running long distances, lots of uphill running, or sports-related factors, there are some other risk factors for developing an Achilles tendon injury including:\u003c/p\u003e\u003cul\u003e \u003cli\u003eAge: Injuries to the Achilles tendon are most common for people over 30\u003c/li\u003e \u003cli\u003eGender: More common among males\u003c/li\u003e \u003cli\u003eWeight: Those with higher body weight are more susceptible to experiencing an Achilles tendon injury\u003c/li\u003e \u003cli\u003eDiabetes: People with diabetes are more likely to experience Achilles tendon injuries\u003c/li\u003e \u003cli\u003eTight or weak calf muscles\u003c/li\u003e \u003cli\u003ePoor calf muscle endurance\u003c/li\u003e \u003cli\u003ePoor core stability\u003c/li\u003e \u003cli\u003ePoor hip and knee stability\u003c/li\u003e \u003cli\u003eStiff joints in the feet\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eAs for athletic risk factors, they include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eRunning too far for too long\u003c/li\u003e \u003cli\u003eRunning at too high of an intensity\u003c/li\u003e \u003cli\u003eIncreasing the distance of runs too soon\u003c/li\u003e \u003cli\u003eLack of cross-training and variation in training\u003c/li\u003e \u003cli\u003eLow-quality or old runners\u003c/li\u003e \u003cli\u003eToo much uphill running\u003c/li\u003e\u003c/ul\u003e\u003ch2\u003e\u003cstrong\u003ePrevention of Achilles Tendonitis and Tendinosis \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eMost Achilles tendon injuries occur as the result of a \"too much, too soon\" approach or poor biomechanics. If you're looking for ways to avoid Achilles tendinitis or other Achilles tendon injuries, they can be prevented with these simple tips and listening to your body. \u003c/p\u003e\u003cp\u003eAchilles tendon injuries can be prevented by:\u003c/p\u003e\u003cul\u003e \u003cli\u003eAvoiding overtraining\u003c/li\u003e \u003cli\u003eAllowing for adequate recovery and rest\u003c/li\u003e \u003cli\u003eFollowing a regular stretching and strengthening program \u003c/li\u003e \u003cli\u003eSelecting proper running shoes for your running style\u003c/li\u003e\u003c/ul\u003e\u003ch2\u003e\u003cstrong\u003eHow to Treat Achilles Tendinitis in Runners \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eThe tricky thing about our tendons is that they don't heal as quickly or as completely as we might like them to. It's for that reason that Achilles tendinitis and other Achilles tendon injuries are extremely debilitating and are some of the worst injuries runners and athletes can experience.\u003c/p\u003e\u003cp\u003eNow, that's not to scare you into never running again or avoiding all sport. There are certainly ways to treat Achilles tendinitis, although it may take a while to see results. Again, the best treatment for Achilles tendon injuries is prevention.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003ePhysiotherapy for Achilles Tendinitis \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIt's smartest to work with a physiotherapist to help treat any Achilles tendon pain, tendinitis, or other injuries. A physio will go over your medical history, conduct a series of assessments to make a proper diagnosis, note your strengths and weakness, and create a customised treatment plan.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eThe main goals of any physiotherapist when treating your Achilles tendinitis will be:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003ePain relief\u003c/li\u003e \u003cli\u003eRegaining proper movement in the ankle\u003c/li\u003e \u003cli\u003eImproved muscular strength and balance\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eHere are some examples of what you'll work on with your physio during your Achilles tendon treatment:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eAnkle strengthening and mobility exercises to prevent pronation and supination\u003c/li\u003e \u003cli\u003eCalf strengthening exercises\u003c/li\u003e \u003cli\u003eHeel drops (standing on the edge of a step, letting your heel drop to stretch the Achilles tendon)\u003c/li\u003e \u003cli\u003eUsing foam rollers to massage the myofascial tissue of the calves, although the tendon itself shouldn't be massaged\u003c/li\u003e \u003cli\u003eShin muscle stretches\u003c/li\u003e \u003cli\u003eIcing after a run or workout\u003c/li\u003e \u003cli\u003eUsing a brace to protect the Achilles tendon\u003c/li\u003e \u003cli\u003eAdjusting your running form\u003c/li\u003e \u003cli\u003eBalance and stability training\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eYou might also be wondering when you can get back to running during your Achilles tendon treatment. The truth is, you can continue running during treatment so long as you don't have any flare-ups. \u003c/p\u003e\u003cp\u003eIf your Achilles tendon becomes painful and inflamed after running, it's best in the long-term to rest by taking a break from running in the short-term.\u003c/p\u003e\u003cp\u003eIn some extreme cases like with a ruptured Achilles tendon, surgery may be necessary. \u003c/p\u003e\u003cp\u003eOverall, your physio will constantly check-in with your progress and moderate your results to make sure your Achilles tendinitis treatment plan is on track, noting whether the plan requires adjustment. Your physio will understand what changes should be made to ensure the best results.\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eBest Runners for Achilles Tendinitis \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eIf you're a serious runner or an athlete of any kind, you'll know how important it is to wear the proper shoes. Therefore, there are certainly runners that are best for Achilles tendinitis. \u003c/p\u003e\u003cp\u003eGood runners are important to preventing Achilles tendinitis because of one of its major causes, pronation or supination. When your foot is pronated, it means your feet are rolling inward and when your foot is supinated, it means your feet are rolling out.\u003c/p\u003e\u003cp\u003ePronation and supination both adversely affect your Achilles tendon. It causes a slight bend in the tendon itself which can further irritate the area, especially after extended use.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eWhen shopping for a new pair of runners that are the least likely to cause Achilles tendinitis flare-ups, here's what to look for:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eChoose runners with a slight lift in the heel\u003c/li\u003e \u003cli\u003eAvoid flat shoes to run in\u003c/li\u003e \u003cli\u003eAvoid high heels\u003c/li\u003e \u003cli\u003eGo for runners that are supportive based on the shape of your foot\u003c/li\u003e \u003cli\u003eConsult with a professional to help you find the best runners for your Achilles tendinitis\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eYou might also consider adding customised orthotics to put in your shoes for arch support and to help prevent pronation and supination of the feet and ankles. \u003c/p\u003e\u003cp\u003eAlso, be sure to switch out your runners every so often since old shoes can also cause Achilles tendon issues.\u003c/p\u003e\u003cp\u003eThe best advice is to seek early advice from your \u003ca href=\"https://www.physioinq.com.au/physiotherapy\" target=\"_blank\"\u003ePhysio Inq Physiotherapist\u003c/a\u003e to do all you can to avoid Achilles tendinitis or worse, a nasty rupture happening in the first place. Prevention is and always will be the best practice.\u003c/p\u003e\u003cp\u003eCall us today to book a session with one of our skilful physios who can either come to you with our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003emobile physio services \u003c/a\u003eor at one of our \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003econvenient clinics throughout Australia\u003c/a\u003e. \u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/achilles-tendonitis-runners\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"book-widget footer-book-widget\"\u003e\u003ca href=\"/mobile-allied-health-online-form\" target=\"_blank\" class=\"book-pink book-big book-button \"\u003e\u003cspan class=\"fa fa-calendar\"\u003e\u003c/span\u003e Online Booking Mobile \u0026 Home Services\u003c/a\u003e\u003ca href=\"/support-coordination-online-form\" target=\"_blank\" class=\"book-blue book-big support-button\"\u003e\u003cspan class=\"fa fa-user\"\u003e\u003c/span\u003e Support Coordinators Click Here \u003c/a\u003e\u003ca href=\"tel:1300731733\" class=\"book-brown book-big phone-button\"\u003e\u003cspan class=\"fa fa-phone\"\u003e\u003c/span\u003e 1300 731 733\u003c/a\u003e\u003ca href=\"mailto:mobile@physioinq.com.au\" class=\"book-white book-big email-button\"\u003e\u003cspan class=\"fa fa-envelope\"\u003e\u003c/span\u003e mobile@physioinq.com.au\u003c/a\u003e\u003c/div\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .post-detail ul ul { margin-left:20px; }\u003c/style\u003e","webapp_item_slug":"achilles-tendonitis-runners","webapp_item_view":156567,"webapp_item_title":"Achilles Tendonitis | A Runner and Athletes Guide","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-10-28T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6705","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/oct/img-Surfing-with-Back-Pain-min.jpg"],"short_desc":"For surfers, back pain can be your worst enemy. But the good news is, by working with a physio and employing some exercises and stretches, you can defeat your surfing-related back pain with our top 7 tips.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6348","5736"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eSummer is on the horizon and some of us are itching to get back on our boards and into the waves. If you're a surfer, however, you've probably experienced a fair bit of back pain as a result. It can certainly put a damper on things, especially if it prevents you from surfing as much as you'd like. \u003c/p\u003e\u003cp\u003eFor surfers, back pain can be your worst enemy. But the good news is, by working with a physio and employing some exercises and stretches, you can defeat your surfing-related back pain this summer. \u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eCommon Causes of Back Pain in Surfing \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eIt's incredibly common for surfers to experience back pain. It makes sense, all the paddling in a prone position can wreak havoc, especially on your lower back and many surfers come to a physiotherapist to help them with just that.\u003c/p\u003e\u003cp\u003eAlthough you might not acutely injure your back as a surfer, most surfer back injuries cause chronic pain. \u003cstrong\u003eThe most common causes of back pain among surfers include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eExtended periods spent in a prone position (paddling)\u003c/li\u003e \u003cli\u003eToo much lumbar (lower back) extension or mobility\u003c/li\u003e \u003cli\u003ePoor thoracic (mid-back) mobility\u003c/li\u003e \u003cli\u003eExplosive turning and twisting movements\u003c/li\u003e \u003cli\u003ePoor core stability\u003c/li\u003e \u003cli\u003ePoor technique during the \u0026ldquo;pop up\u0026rdquo; from paddling to surfing\u003c/li\u003e \u003cli\u003ePoor flexibility and range of motion\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThese causes tend to occur from the two major aspects of surfing: paddling and the \u0026ldquo;pop up.\u0026rdquo;\u003c/p\u003e\u003cp\u003eIf your upper back isn't strong and mobile, all the pressure from arching your back in order to paddle will be dumped into your lower back. This causes a lot of chronic lower back pain. Working on your core strength can also combat this.\u003c/p\u003e\u003cp\u003ePoor overall flexibility, range of motion, and strength can also affect your \u003ca href=\"https://surfstrengthcoach.com/the-secrets-of-the-perfect-surf-pop-up/\" target=\"_blank\"\u003e\u0026ldquo;pop up\u0026rdquo; technique\u003c/a\u003e. When you quickly go from lying down to standing, explosive movements can cause more acute injuries like tears or pulled muscles in your back. \u003c/p\u003e\u003cp\u003eTherefore, when doing exercises and stretches to manage your back pain as a surfer, you'll want to focus on your paddling technique and \u0026ldquo;pop up\u0026rdquo; technique.\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eExercises and Stretches to Manage Back Pain \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eTo help surfers manage their back pain, you'll want to focus on your upper back strength, core strength, and overall mobility and flexibility. Here are a few exercises and stretches surfers can use.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003ePelvic Tilts \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003ePelvic tilts help you learn to activate your lower core muscles so that you're not over-arching your lower back while paddling. It essentially counteracts the arching movement surfers often find themselves doing, causing their lower back pain.\u003c/p\u003e\u003cul\u003e \u003cli\u003eLie on your back with both feet flat on the floor, knees bent and facing the sky.\u003c/li\u003e \u003cli\u003eStart in a relaxed position, then press your lower back firmly into the ground as you activate your core muscles and tilt your pelvis.\u003c/li\u003e \u003cli\u003eHold for five seconds, return to the relaxed position, and repeat.\u003c/li\u003e\u003c/ul\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/JPaiq9wd7ko\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UCh2w-xqEwSz96sbn2afbOVQ\" target=\"_blank\"\u003eRedefining Strength\u003c/a\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eReclined Twist \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThis gentle, passive twist is amazing for releasing tension in your back after a long day of surfing.\u003c/p\u003e\u003cul\u003e \u003cli\u003eLie on your back and bring your knees into your chest.\u003c/li\u003e \u003cli\u003eExtend both arms out to either side and rest them on the floor.\u003c/li\u003e \u003cli\u003eKeep your core slightly engaged as you slowly release your knees to the left.\u003c/li\u003e \u003cli\u003eOnce your legs reach the floor, begin to relax into the stretch, doing your best to keep your right shoulder on the ground.\u003c/li\u003e \u003cli\u003eContinue to breathe, holding the stretch. Then, repeat on the other side.\u003c/li\u003e\u003c/ul\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/23ZSnLVPROs\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UCC6vO7ouz-wwakvbb_ZZa5Q\" target=\"_blank\"\u003eAbi Carver\u003c/a\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eChild's Pose \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIf you've done yoga, you've probably done your fair share of child's pose, an amazing opener for the lower back. \u003c/p\u003e\u003cul\u003e \u003cli\u003eSitting on your knees, either tight together or knees wide, gently drape your upper body down over your legs, reaching the arms forward.\u003c/li\u003e \u003cli\u003eKeep breathing deeply. Doing so will add to the stretch in your lower back.\u003c/li\u003e \u003cli\u003eFor more, walk your hands to the upper right-hand corner of the room and feel more of a stretch on your left lower back. Repeat on the other side.\u003c/li\u003e\u003c/ul\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/7zsKsz4uQe4\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UC4NjKx32m_IFZcPUMODpEng\" target=\"_blank\"\u003eRehab My Patient\u003c/a\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eUpper Back Extension Endurance \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eOther exercises to help you manage back pain as a surfer is to work with your physiotherapist on upper and mid-back extension endurance. By practising holding yourself up from your mid-back versus dumping all the pressure into your low back, you'll teach your body to activate these upper back muscles while you're surfing.\u003c/p\u003e\u003cp\u003eSupermans and other thoracic strengthening exercises are key to managing lower back pain as a result of surfing. \u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/VUT1RHyMEuc\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UChDtVmHLWK5gGb1L2RtO5ew\" target=\"_blank\"\u003eTpindellFitness\u003c/a\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eDeep Core Exercises \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eIn addition to focusing on the upper back, surfers should practice focusing on those deep abdominal muscles. Work with your physio who can point you in the right direction. The idea is to strengthen the muscles closer to your back (which many people overlook as also part of your \u0026ldquo;core\u0026rdquo;). \u003c/p\u003e\u003cp\u003eInstead of doing tonnes of sit-ups for you \u0026ldquo;six-pack\u0026rdquo; muscles, simply learning to activate your deeper core muscles will do wonders in protecting your lower back from too much strain.\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/VNlpbpabzyA\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UCs9M18JnYjiCIKEZ3FUQj5g\" target=\"_blank\"\u003eCoach Sofia\u003c/a\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eKnee \u0026ldquo;Pop Up\u0026rdquo; Method \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eEspecially if you're newer to surfing or you're experiencing particularly brutal back pain, it could be valuable to try the knee \u0026ldquo;pop up\u0026rdquo; method. Even if you only do so while working on your upper/mid-back and core strength, knowing how to do this method will come in handy so that you'll still be able to surf even with slight discomfort.\u003c/p\u003e\u003cp\u003eBasically, instead of doing the traditional \u0026ldquo;pop up\u0026rdquo; method where you go from lying down to on your feet, you go from lying down, to on your knees, to on your feet. Stopping midway on your knees will prevent your lower back from taking on too much pressure.\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/hgD2AT5--EI\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource: \u003ca href=\"https://www.youtube.com/channel/UCkUy4HY5Ia9eJn_wz4KFw9g\" target=\"_blank\"\u003emagicseaweed\u003c/a\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eOther Useful Resources\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/8-exercises-transform-your-surfing\" target=\"_blank\"\u003e\u003cstrong\u003e8 exercise that will transform your surfing this summer\u003c/strong\u003e\u003c/a\u003e\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003ePhysiotherapy Treatment for Surfers with Back Pain \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eOne of the absolute best ways to defeat back pain caused by surfing is to work with a \u003ca href=\"https://www.physioinq.com.au/sports-physio-near-me\" target=\"_blank\"\u003esports physiotherapist\u003c/a\u003e or a \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003emobile physiotherapist\u003c/a\u003e. They'll be able to assess the issue, narrow down the causes, and provide a treatment plan to get you back in the waves pain-free.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eYour physiotherapist will assess:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eTight or weakened areas of the body\u003c/li\u003e \u003cli\u003ePosture\u003c/li\u003e \u003cli\u003eCore strength\u003c/li\u003e \u003cli\u003eMovement patterns and habits\u003c/li\u003e \u003cli\u003eFlexibility, strength, and coordination\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eFrom there, you'll receive a personalised treatment plan with both strengthening and flexibility exercises to help improve your surfing back pain. \u003c/p\u003e\u003cp\u003eReady to say goodbye to surfer back pain once and for all? Our expert \u003ca href=\"https://www.physioinq.com.au/sports-physio-near-me\" target=\"_blank\"\u003esports physiotherapists\u003c/a\u003e \u0026 \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003emobile physiotherapists\u003c/a\u003e are here to get you back on your surfboard pain-free.\u003c/p\u003e\u003cp\u003eCall us today to \u003ca href=\"https://www.physioinq.com.au/mobile-allied-health-online-form\" target=\"_blank\"\u003eset up an appointment\u003c/a\u003e.\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/surfing-with-back-pain-7-ways-to-defeat-it\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"book-widget footer-book-widget\"\u003e\u003ca href=\"/mobile-allied-health-online-form\" target=\"_blank\" class=\"book-pink book-big book-button \"\u003e\u003cspan class=\"fa fa-calendar\"\u003e\u003c/span\u003e Online Booking Mobile \u0026 Home Services\u003c/a\u003e\u003ca href=\"/support-coordination-online-form\" target=\"_blank\" class=\"book-blue book-big support-button\"\u003e\u003cspan class=\"fa fa-user\"\u003e\u003c/span\u003e Support Coordinators Click Here \u003c/a\u003e\u003ca href=\"tel:1300731733\" class=\"book-brown book-big phone-button\"\u003e\u003cspan class=\"fa fa-phone\"\u003e\u003c/span\u003e 1300 731 733\u003c/a\u003e\u003ca href=\"mailto:mobile@physioinq.com.au\" class=\"book-white book-big email-button\"\u003e\u003cspan class=\"fa fa-envelope\"\u003e\u003c/span\u003e mobile@physioinq.com.au\u003c/a\u003e\u003c/div\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .post-detail ul ul { margin-left:20px; }\u003c/style\u003e","webapp_item_slug":"surfing-with-back-pain-7-ways-to-defeat-it","webapp_item_view":156567,"webapp_item_title":"Surfing with Back Pain is Your Worst Enemy: 7 Ways to Defeat It","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-10-22T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6741","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/oct/img-Hand-Therapy-min.jpg"],"short_desc":"Hand therapy is a form of occupational therapy that provides rehabilitation of the hands, wrists, and upper limbs after an injury or due to a chronic condition. Here, we're talking all about hand therapy and how occupational therapy is used in hand therapy.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6317","6030"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eWe use our hands for almost everything. From cooking and cleaning to typing and washing our faces, our hands are some of our greatest tools and it's often not until they become injured or otherwise incapacitated that we really notice how much we use them. \u003c/p\u003e\u003cp\u003eOur hands and wrists are full of tiny bones, ligaments, and tendons. That means there's plenty of opportunities for our hands and wrists to become injured or overused causing pain and poor functionality.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"The Role of an Occupational Therapist in Hand Therapy\" src=\"/assets/modules/homepage/images/2020/oct/img-Hand-Therapy-1-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003eThat's where hand therapy comes in. Here, we're talking all about \u003cstrong\u003ehand therapy and how occupational therapy is used in hand therapy. \u003c/strong\u003e\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eWhat is Hand Therapy Occupational Therapy? \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eHand therapy is a form of occupational therapy that provides rehabilitation of the hands, wrists, and upper limbs after an injury or due to a chronic condition.\u003c/p\u003e\u003cp\u003eIn general, occupational therapy refers to therapy that aims to improve everyday tasks you might need to do at home, work, or school. \u003cstrong\u003eExamples of occupational therapy in relation to hand therapy include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eTying shoes\u003c/li\u003e \u003cli\u003eBrushing teeth\u003c/li\u003e \u003cli\u003eWriting and typing\u003c/li\u003e \u003cli\u003eEating and cooking\u003c/li\u003e \u003cli\u003eHolding and lifting objects\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eOccupational therapy plays a pivotal role in hand therapy since the main goal of occupational therapy is to \u003cspan style=\"text-decoration: underline;\"\u003eimprove and maintain functionality\u003c/span\u003e. Since, as we've seen, so much of our lives are spent using our hands, it makes sense that the approaches used in occupational therapy would prove beneficial in hand therapy treatment.\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eCommon Injuries That May Require Hand Therapy \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eThere are many reasons why one could benefit from hand therapy with an occupational therapist. Injuries to the hand, wrist, or upper limbs can include chronic conditions or acute issues. Common injuries that may require hand therapy include:\u003c/p\u003e\u003cul\u003e \u003cli\u003eSprains\u003c/li\u003e \u003cli\u003eTendonopathy\u003c/li\u003e \u003cli\u003eTendinitis\u003c/li\u003e \u003cli\u003eFractures\u003c/li\u003e \u003cli\u003eOveruse and injuries due to repetitive movement such as carpal tunnel syndrome\u003c/li\u003e \u003cli\u003eLacerations/Lesions or tears of the skin, nerves, tendons, muscles, or ligaments of the hand or wrist\u003c/li\u003e \u003cli\u003eWounds\u003c/li\u003e \u003cli\u003eHyposensitivity or hypersensitivity\u003c/li\u003e \u003cli\u003eComplex regional pain syndrome (CRPS)\u003c/li\u003e \u003cli\u003eAmputation\u003c/li\u003e \u003cli\u003eArthrosis/Arthritis\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eSprains and fractures of the hands, wrists, and upper limbs are common since it's a natural tendency to use our hands to break a fall or protect ourselves when we trip or slip. \u003c/p\u003e\u003cp\u003eTendonopathy and overuse injuries are also incredibly common in the hands since, again, we use our hands for practically everything from typing to cooking to arts and crafts. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eWhat Happens During a Hand Therapy Assessment? \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eThe first thing an occupational therapist will do during a hand therapy session is to conduct an assessment of your condition or injury affecting the hand including the following measures:\u003c/p\u003e\u003cul\u003e \u003cli\u003eSwelling\u003c/li\u003e \u003cli\u003eDeformity\u003c/li\u003e \u003cli\u003eDifferences in colour\u003c/li\u003e \u003cli\u003eSensitivity\u003c/li\u003e \u003cli\u003eChange in overall function\u003c/li\u003e \u003cli\u003eRange of motion\u003c/li\u003e \u003cli\u003eDexterity\u003c/li\u003e \u003cli\u003eStrength\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eYour occupational therapist will take you through a series of simple exercises while completing a visual and tactile assessment of your hand and wrist to gain a better understanding of your current limitations and severity of the injury or condition.\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eHand Therapy Treatment \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eOnce an assessment has been made, your occupational therapist will create a personalised hand therapy treatment plan to help you manage or recover from the issues with your hand or wrist. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eA few examples of hand therapy options include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eOrthosis manufacturing\u003c/li\u003e \u003cli\u003eEducation about your treatment options and the condition itself\u003c/li\u003e \u003cli\u003ePain management\u003c/li\u003e \u003cli\u003eEdema/muscle massage\u003c/li\u003e \u003cli\u003eSensitisation or desensitisation\u003c/li\u003e \u003cli\u003eAdaptation advice\u003c/li\u003e \u003cli\u003eMotor imagery rehabilitation\u003c/li\u003e \u003cli\u003eOccupational therapy to manage everyday tasks at home, work, and school\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAs you can see, there are many ways to engage in hand therapy but, here, we're talking specifically about occupational therapy as hand therapy. So, let's dive a little deeper.\u003c/p\u003e\u003cp\u003eWhile, yes, the first step of any occupational therapy treatment plan is to perform exercises that may seem more clinical and less like your everyday activities, your occupational therapist will soon adapt the exercises that have been deemed necessary into your daily routine.\u003c/p\u003e\u003cp\u003eFor example, you might start out with a series of exercises for your range of motion and muscle strengthening. But, you'll soon move onto activities such as performing self-care tasks like brushing your hair or occupational tasks like typing.\u003c/p\u003e\u003cp\u003eYour occupational therapist, therefore, works with you on safer and more effective approaches to your everyday roles and habits to make sure your injury not only improves but also so that it doesn't return. \u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eBenefits of Hand Therapy Using Occupational Therapy\u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eHand injuries and other conditions affecting the hands will surely start to affect ones daily life and occupation. The roles, habits, and activity patterns are the focus of any occupational therapy for the hands.\u003c/p\u003e\u003cp\u003eBy incorporating these everyday and customary occupational activities into the treatment plan itself, your hand therapy takes on a personalised, focused, and effective approach. \u003cstrong\u003eSome of the benefits of occupational therapy in terms of hand therapy include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003ePreserving roles, habits, and psychological wellbeing by paying attention to the details of required day-to-day functions early on in the treatment and rehabilitation process\u003c/li\u003e \u003cli\u003eIncreasing motivation for therapy when the patients see the real life-application\u003c/li\u003e \u003cli\u003eMore cost-effective rehabilitation by using everyday items versus fancy equipment\u003c/li\u003e \u003cli\u003eFreedom to complete occupational therapy session outside of a clinical setting\u003c/li\u003e \u003cli\u003eThe patient feels like a true partner in the occupational hand therapy process since they can be given \u0026ldquo;homework exercises\u0026rdquo; to complete that are intrinsic to their everyday routine.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eSince our hands are one of our most functional tools -- ones we often take for granted -- it makes sense that occupational therapy can play a key role in effective hand therapy.\u003c/p\u003e\u003cp\u003eBy helping patients feel connected to their therapy and helping them complete their everyday tasks at home, school, or work, occupational therapy as hand therapy is not to be overlooked. \u003c/p\u003e\u003cp\u003eSo, whether you've injured your hand, suffer from carpal tunnel syndrome, or you're dealing with age-related arthritis, don't hesitate to contact us and meet with one of our occupational therapists. \u003cstrong\u003ePlease be mindful that not all occupational therapists have the skillset and experience to specialise in hand therapy. This is largely dependent on each occupational therapists skillset.\u003c/strong\u003e\u0026nbsp; \u003c/p\u003e\u003cp\u003eCaring for our hands under the supervision of a professional and making sure we're not exacerbating any unhelpful habits with our hands, an \u003ca href=\"https://www.physioinq.com.au/occupational-therapy\" target=\"_blank\"\u003eoccupational therapist\u003c/a\u003e can be just what you need to help your hands become the tools they were made to be. \u003c/p\u003e\u003cp\u003eCall Physio Inq today and let us come to you with our reliable \u003ca href=\"https://www.physioinq.com.au/occupational-therapy-near-me\" target=\"_blank\"\u003emobile Occupational Therapy services\u003c/a\u003e. We're here to provide a helping hand.\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/role-of-occupational-therpay-in-hand-therapy\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"book-widget footer-book-widget\"\u003e\u003ca href=\"/mobile-allied-health-online-form\" target=\"_blank\" class=\"book-pink book-big book-button \"\u003e\u003cspan class=\"fa fa-calendar\"\u003e\u003c/span\u003e Online Booking Mobile \u0026 Home Services\u003c/a\u003e\u003ca href=\"/support-coordination-online-form\" target=\"_blank\" class=\"book-blue book-big support-button\"\u003e\u003cspan class=\"fa fa-user\"\u003e\u003c/span\u003e Support Coordinators Click Here \u003c/a\u003e\u003ca href=\"tel:1300731733\" class=\"book-brown book-big phone-button\"\u003e\u003cspan class=\"fa fa-phone\"\u003e\u003c/span\u003e 1300 731 733\u003c/a\u003e\u003ca href=\"mailto:mobile@physioinq.com.au\" class=\"book-white book-big email-button\"\u003e\u003cspan class=\"fa fa-envelope\"\u003e\u003c/span\u003e mobile@physioinq.com.au\u003c/a\u003e\u003c/div\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .post-detail ul ul { margin-left:20px; }\u003c/style\u003e","webapp_item_slug":"role-of-occupational-therpay-in-hand-therapy","webapp_item_view":156567,"webapp_item_title":"The Role of an Occupational Therapist in Hand Therapy","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-10-14T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6418","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/oct/img-Chin-Up-min.jpg"],"short_desc":"8 secret chin-up progression techniques that will improve your upper body strength and nail your chin-ups with perfect form.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6286","6101"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eHaving the strength to do a chin-up can come in handy more than you might think. Whether you're hoping to join the chin up club or your goal is to complete a Spartan race, chin-ups are one of those essential exercises. \u003c/p\u003e\u003cp\u003eHere, we're going through chin-up progression techniques to help you improve your upper body strength and nail your chin-ups with perfect form. \u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eChin Up vs Pull Up \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eAlthough they often get confused with one another, the difference between a chin-up and a pull up is all about hand placement. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003cspan style=\"text-decoration: underline;\"\u003eTechnically, a chin-up is a pull-up with your palms facing in toward you and a traditional pull-up is when your palms face out, away from you\u003c/span\u003e\u003c/strong\u003e.\u003c/p\u003e\u003cp\u003eBoth are difficult exercises and are solid markers for upper body strength. However, pull-ups are typically known to be more difficult than chin-ups. Long story short, chin-ups are a variation of pull-ups but both can help improve your upper body strength. \u003c/p\u003e\u003cp\u003eWhile working with an exercise physiotherapist to achieve the goal of doing chin-ups correctly, they'll have you on a personalised progression plan to take you from an absolute beginner to doing multiple sets of chin-ups in a row. \u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Apply These 8 Secret Techniques to Improve Your Chin Up\" src=\"/assets/modules/homepage/images/2020/oct/img-Chin-Up-1-min.jpg\" /\u003e\u003cbr /\u003e\u003cstrong\u003eImage Source\u003c/strong\u003e \u0026ndash; \u003ca href=\"https://outlift.com/chin-ups-for-size/\" target=\"_blank\"\u003eOutlift\u003c/a\u003e \u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u0026nbsp;\u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eHere are some techniques your exercise physio might use to improve your chin-up game.\u003c/strong\u003e\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eHow to Improve Your Chin-Ups in 9 Steps \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eChin-ups progression techniques are all about starting slow and working your way to the end goal, little by little. Doing too much too soon can cause you to give up altogether or worse, you might get pretty badly injured.\u003c/p\u003e\u003cp\u003eSo, for an absolute beginner working on your chin-ups, here's an example of a 9-step chin-up progression you might work on with your exercise physiotherapist:\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"1\"\u003e \u003cli\u003e \u003ch3\u003e\u003cstrong\u003eHollow Position\u003c/strong\u003e\u003c/h3\u003e \u003c/li\u003e\u003c/ol\u003e\u003cp\u003eSimilar to a V-up, the \u003cspan style=\"text-decoration: underline;\"\u003ehollow position\u003c/span\u003e helps strengthen your core and prepares your body to understand the correct position of a chin-up on the bar.\u003c/p\u003e\u003cul\u003e \u003cli\u003eLie on your back with your arms above your head and your legs straight and crossed at the ankles.\u003c/li\u003e \u003cli\u003eKeeping your lower back pressed against the floor, engage your core and lift your legs and upper body, creating a \u0026ldquo;hollow position,\u0026rdquo; almost like a V.\u003c/li\u003e \u003cli\u003eHold, release, and repeat.\u003c/li\u003e\u003c/ul\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/DmMQn4vstTA\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource \u0026ndash; \u003ca href=\"https://www.youtube.com/channel/UCIm1NAE-NeZ-SU5KWVfu_qA\" target=\"_blank\"\u003eTony Gentilcore\u003c/a\u003e\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"2\"\u003e \u003cli\u003e \u003ch3\u003e\u003cstrong\u003eRoll Out with a Stability Ball\u003c/strong\u003e\u003c/h3\u003e \u003c/li\u003e\u003c/ol\u003e\u003cp\u003eThis exercise to be done with a stability ball can also be used to strengthen the core and prepare your body to do a chin-up.\u003c/p\u003e\u003cul\u003e \u003cli\u003eKneel in front of a stability ball and place your wrists on top of the ball.\u003c/li\u003e \u003cli\u003eKeeping your core engaged, roll the ball away from you, extending your arms out long, before rolling back into the starting position.\u003c/li\u003e \u003cli\u003eBe sure not to let your back hyperextend.\u003c/li\u003e\u003c/ul\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/2UQx-1dxyY8?start=45\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource \u0026ndash; \u003ca href=\"https://www.youtube.com/channel/UCOyu-ma-GZjPIsWQRp5kWTA\" target=\"_blank\"\u003eUI Recreational Services\u003c/a\u003e \u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"3\"\u003e \u003cli\u003e \u003ch3\u003e\u003cstrong\u003ePush-Ups\u003c/strong\u003e\u003c/h3\u003e \u003c/li\u003e\u003c/ol\u003e\u003cp\u003ePush-ups are one of the best upper body exercises you can do to prepare for chin-ups. However, you'll want to avoid doing variations where you lower your knees. If you need to modify, do straight-leg push-ups with your hands on a bench, step, or yoga block instead.\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/IODxDxX7oi4?start=45\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource \u0026ndash; \u003ca href=\"https://www.youtube.com/channel/UCZIIRX8rkNjVpP-oLMHpeDw\" target=\"_blank\"\u003eCakisthenicmovement\u003c/a\u003e\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"4\"\u003e \u003cli\u003e \u003ch3\u003e\u003cstrong\u003eStraight-Arm Hang\u003c/strong\u003e\u003c/h3\u003e \u003c/li\u003e\u003c/ol\u003e\u003cp\u003eNow, you're ready to head to be chin-up bar. However, all you'll be doing is a straight-arm hang, also known as a dead hang.\u003c/p\u003e\u003cul\u003e \u003cli\u003eCreate the hollow position with your body while hanging onto the chin-up bar using an underhand grip (palms facing towards you).\u003c/li\u003e \u003cli\u003eBe sure that your shoulders are pulled down away from your ears. \u003c/li\u003e \u003cli\u003eKeep your body engaged with your legs straight.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThis exercise not only gets your muscles ready to do a chin-up, but it also prepares your hands for the challenge since gripping the bar can be tough in and of itself. Even if you can only hold on for a few seconds at a time, this is an important step toward improving your chin-ups.\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/3CEmHJXbNpc?start=95\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource \u0026ndash;\u0026nbsp; \u003ca href=\"https://www.youtube.com/channel/UC_-6cJA5KlS-xj1qPcGulMQ\" target=\"_blank\"\u003eAdam McCubbin\u003c/a\u003e\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"5\"\u003e \u003cli\u003e \u003ch3\u003e\u003cstrong\u003eFlexed-Arm Hang \u003c/strong\u003e\u003c/h3\u003e \u003c/li\u003e\u003c/ol\u003e\u003cp\u003eOnce you get used to hanging from the chin-up bar, it's time to try a flexed-arm hang. Use a stool or have your physio help you into the starting position.\u003c/p\u003e\u003cul\u003e \u003cli\u003eHold onto the bar with an underhand grip with your elbows bent and your chin above the bar.\u003c/li\u003e \u003cli\u003eStay in this position for as long as you can, getting used to which muscles are activated.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThis step is much more difficult than a straight-arm hang, so go slowly. It's always safer to work with a trainer or physio by the time you get to this step in your chin-up technique progression.\u003c/p\u003e\u003cp\u003eAs you start to notice the flexed-arm hang getting easier, you can begin to gently lower yourself into a straight-arm hang versus collapsing out of the position.\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/5_3FJqujbx4?start=14\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource \u0026ndash;\u0026nbsp; \u003ca href=\"https://www.youtube.com/channel/UCBvyKDh55jW2qVnTWedgOWg\" target=\"_blank\"\u003eWest Point Department of Physical Education\u003c/a\u003e\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"6\"\u003e \u003cli\u003e \u003ch3\u003e\u003cstrong\u003eAssisted Chin-Ups \u003c/strong\u003e\u003c/h3\u003e \u003c/li\u003e\u003c/ol\u003e\u003cp\u003eThis is the part where you'll start to put everything together into one motion with an assisted chin-up. \u003c/p\u003e\u003cul\u003e \u003cli\u003ePlace a stool or chair underneath the chin-up bar.\u003c/li\u003e \u003cli\u003eGrab the bar with both hands using an underhand grip with one foot on the chair or stool.\u003c/li\u003e \u003cli\u003ePractise your chin-ups using your leg to assist you. \u003c/li\u003e\u003c/ul\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/lZDFPJzAFHk?start=64\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource \u0026ndash;\u0026nbsp; \u003ca href=\"https://www.youtube.com/channel/UCEtrSsxLOSLvcCd5syaFgeg\" target=\"_blank\"\u003eMike Vacanti\u003c/a\u003e \u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"7\"\u003e \u003cli\u003e \u003ch3\u003e\u003cstrong\u003eJackknife Chin-Ups \u003c/strong\u003e\u003c/h3\u003e \u003c/li\u003e\u003c/ol\u003e\u003cp\u003eYour feet will not be on the ground, but on an elevated surface. Find a bar to grip (higher than your feet) and pull, bringing your chin above the bar.\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/6wNCwPl0TlU?start=51\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource \u0026ndash;\u0026nbsp; \u003ca href=\"https://www.youtube.com/user/BoomBoomPerformance\" target=\"_blank\"\u003eCody Boom Boom McBroom\u003c/a\u003e\u003c/p\u003e\u003col style=\"list-style-type: decimal;\" start=\"8\"\u003e \u003cli\u003e \u003ch3\u003e\u003cstrong\u003eEccentric Chin-Ups \u003c/strong\u003e\u003c/h3\u003e \u003c/li\u003e\u003c/ol\u003e\u003cp\u003eWithout any assistance, use momentum to do eccentric chin-ups. Jump into the flexed chin-up position where your chin is over the bar and slowly lower back down.\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/Arw7D_k0MPg?start=51\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource \u0026ndash;\u0026nbsp; \u003ca href=\"https://www.youtube.com/channel/UCtzjyqsIlkLvJbmu1m1NW_g\" target=\"_blank\"\u003eGlute Lab\u003c/a\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eYou're Ready for Chin-Ups\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eNow, all that's left to do is a set of regular chin-ups from a dead hang to the full expression of the exercise with your chin over the bar. After completing each step of the chin-up progression, doing a full chin-up should be a whole lot easier than when you were first starting out.\u003cstrong\u003e\u003c/strong\u003e\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eOther Exercises to Improve Your Chin-Ups\u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eThe truth is, most upper body exercises will help your chin-up. Lat pulldowns, rows, and bicep curls will all be super beneficial if your ultimate goal is achieving a chin-up with correct form.\u003c/p\u003e\u003cp\u003eNeed help with your chin-up technique? Reach out to one of our \u003ca href=\"https://www.physioinq.com.au/exercise-physiologist-near-me\" target=\"_blank\"\u003eExercise Physiologists\u003c/a\u003e. We'll work with you on a personalised upper body workout program to help you achieve your fitness goals. \u003c/p\u003e\u003cp\u003eCall us today to book an appointment at one of our many Australia locations today or we'll come to you. Whether you're training for an important fitness test or you simply want to show off some new chin-up skills, our \u003ca href=\"https://www.physioinq.com.au/exercise-physiologist-near-me\" target=\"_blank\"\u003eExercise Physiologists\u003c/a\u003e can help.\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/8-secret-techniques-to-improve-your-chin-up\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"book-widget footer-book-widget\"\u003e\u003ca href=\"/mobile-allied-health-online-form\" target=\"_blank\" class=\"book-pink book-big book-button \"\u003e\u003cspan class=\"fa fa-calendar\"\u003e\u003c/span\u003e Online Booking Mobile \u0026 Home Services\u003c/a\u003e\u003ca href=\"/support-coordination-online-form\" target=\"_blank\" class=\"book-blue book-big support-button\"\u003e\u003cspan class=\"fa fa-user\"\u003e\u003c/span\u003e Support Coordinators Click Here \u003c/a\u003e\u003ca href=\"tel:1300731733\" class=\"book-brown book-big phone-button\"\u003e\u003cspan class=\"fa fa-phone\"\u003e\u003c/span\u003e 1300 731 733\u003c/a\u003e\u003ca href=\"mailto:mobile@physioinq.com.au\" class=\"book-white book-big email-button\"\u003e\u003cspan class=\"fa fa-envelope\"\u003e\u003c/span\u003e mobile@physioinq.com.au\u003c/a\u003e\u003c/div\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .post-detail ul ul { margin-left:20px; }\u003c/style\u003e","webapp_item_slug":"8-secret-techniques-to-improve-your-chin-up","webapp_item_view":156567,"webapp_item_title":"Apply These 8 Secret Techniques to Improve Your Chin Up","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-10-06T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6702","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/sep/img-Stretch-Before-a-Workout-min.jpg"],"short_desc":"Everyone has heard of a corticosteroid, or cortisone injection. They're so often recommended as a first line of treatment for shoulder and hip bursitis, tennis elbow, heel (plantar fascia) pain, and much more. But sometimes cortisone injections might not be the right answer for tendon pain.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["5833","5838","6189","6200"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eWe all know we're supposed to stretch before a run, or gym session. Right? Wrong. Not all of us should. And it depends what you mean by \u0026ldquo;stretch\u0026rdquo;.\u003c/p\u003e\u003cp\u003eThere are different ways to stretch and they're not all created equal. Some better than others, depending on when you do them. So, it's important to pay attention to our stretch sessions to make the most out of our workouts and fitness routines.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eWonder if you should stretch before a workout?\u003c/strong\u003e Let's have a look at what kind of stretching should really be included before a workout and what your other options are.\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eWhy Do We Need to Stretch? \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eStretching is often an overlooked aspect of general fitness and overall well-being. However, being sure to stretch regularly has many benefits, the main being improved muscle flexibility and range of motion in your joints -- which we'll get into more below. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eOther major benefits of a regular stretching routine include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eReduced risk of injury\u003c/li\u003e \u003cli\u003eBetter sleep\u003c/li\u003e \u003cli\u003eBetter digestion\u003c/li\u003e \u003cli\u003eReduced stress levels\u003c/li\u003e \u003cli\u003eReduced soreness\u003c/li\u003e \u003cli\u003ePrevent joint issues later in life\u003c/li\u003e \u003cli\u003eImproved posture\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eFlexibility vs Range of Motion \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eNow, back to the main benefits of stretching improving your flexibility and range of motion. But, what's the difference? \u003c/p\u003e\u003cp\u003eIn short, flexibility refers to the suppleness of your muscles and range of motion refers to how you're able to move through your joints. \u003c/p\u003e\u003cp\u003eStretching improves flexibility by making our muscles more supple and by retraining our nervous system to tolerate deeper stretches. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCan you recall that fight or flight feeling that starts to come up when you do a particularly tough stretch? \u003c/strong\u003e\u003c/p\u003e\u003cp\u003eDoing so regularly (yet safely) reminds our nervous system that we can, in fact, stretch further today than yesterday, calming that fight or flight response.\u003c/p\u003e\u003cp\u003eHowever, when it comes to flexible muscles, it should be mentioned that too much flexibility can also be detrimental. When our muscles are too flexible, they also become less powerful. So, be sure to cross-train with plenty of strength exercise and stretches. \u003c/p\u003e\u003cp\u003eStretching regularly also improves the range of motion of our joints. Since the muscles become more flexible through stretching, they're also more able to move through their joints' entire range of motion. \u003c/p\u003e\u003cp\u003eBoth are essential to reaching fitness goals and preventing injuries since your body will be a lot more forgiving when it's more flexible and mobile. \u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eTypes of Stretching \u003c/strong\u003e\u003c/h2\u003e\u003ch3\u003eThere are four types of stretching including:\u003c/h3\u003e\u003cul\u003e \u003cli\u003eStatic stretching\u003c/li\u003e \u003cli\u003eDynamic stretching\u003c/li\u003e \u003cli\u003eProprioceptive Neuromuscular Facilitation (PNF)\u003c/li\u003e \u003cli\u003eBallistic stretching\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eHowever, the most common types are static and dynamic stretching. So, that's where we'll begin.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eStatic Stretching \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eStatic stretching is the kind of stretching where you lean into the stretch and hold its position. \u003cstrong\u003eExamples of static stretches include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eStanding forward folds\u003c/li\u003e \u003cli\u003eButterfly stretch\u003c/li\u003e \u003cli\u003eReclined twists\u003c/li\u003e \u003cli\u003eFigure four stretch\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eStatic stretching has been found to be effective for increasing range of motion in a particular joint. So, for activities that require a larger range of motion, like dancing and gymnastics, static stretching is necessary. \u003c/p\u003e\u003cp\u003eThe key, however, is to avoid overstretching, meaning you shouldn't hold a stretch for longer than 45 seconds or push further than you need to.\u003c/p\u003e\u003cp\u003eHowever, if you are about to embark on a strength workout or power sport, like running, basketball, or weight lifting where you need explosive movements, static stretching has been found to significantly reduce performance up to 30 minutes afterwards. \u003c/p\u003e\u003cp\u003eInstead, static stretching is best either after a workout or on its own as part of a separate session.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eHere are so more examples of Static Stretching\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/7FCNFuyyWTA\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource - \u003ca href=\"https://www.youtube.com/channel/UCh2w-xqEwSz96sbn2afbOVQ\" target=\"_blank\"\u003eRedefining Strength\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eDynamic Stretching \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eDynamic stretching is the kind of stretching where you move the muscle from one end of its range to the other end of its range. \u003cstrong\u003eExamples of dynamic stretches include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eLeg swings\u003c/li\u003e \u003cli\u003eHip circles\u003c/li\u003e \u003cli\u003eBum kicks\u003c/li\u003e \u003cli\u003eEasy bodyweight squats\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eDynamic stretches are what you might do during a traditional warm-up. They're the best kind of stretches to do before a workout because they help to get your heart rate up while loosening up your muscles. \u003c/p\u003e\u003cp\u003eInstead of doing static stretches before a workout where you run the risk of overstretching and significantly weakening your performance, swap in some dynamic stretches instead.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e21 Dynamic Stretching Warm Up Exercises\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/nPHfEnZD1Wk\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource -\u0026nbsp; \u003ca href=\"https://www.youtube.com/channel/UCh2w-xqEwSz96sbn2afbOVQ\" target=\"_blank\"\u003eRedefining Strength\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eProprioceptive Neuromuscular Facilitation (PNF) \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003ePNF refers to holding a stretch while contracting and releasing the muscle to deepen the range of motion. Although this isn't a common form of stretching, it's still effective and safe. \u003c/p\u003e\u003cp\u003eAn example of PNF would be doing a reclined hamstring stretch by lying on your back with one leg extended toward the sky. To deepen the stretch, you'd simply activate your hamstrings and then release. You'll notice that every time you release the muscle, you can go a tiny bit further.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eBallistic Stretching \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eBallistic stretching or bouncing stretches involves going into a stretch where you'll \u0026ldquo;bounce\u0026rdquo; deeper into it. It's another less common form of stretching but it's also not one you should probably try.\u003c/p\u003e\u003cp\u003eAlthough it might seem natural to bounce and jerk yourself deeper into a stretch, you're risking injury by doing so. Slow and steady is a much better tactic when it comes to stretching.\u003c/p\u003e\u003cp\u003eCheck out the below Ballistic Stretching routine below \u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/GmZJjpcvPrQ\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eSource - \u003ca href=\"https://www.youtube.com/channel/UCU0DZhN-8KFLYO6beSaYljg\" target=\"_blank\"\u003eTom Merrick\u003c/a\u003e\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eBenefits of Dynamic Stretching Before a Workout \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003ePerforming some dynamic stretches as part of your warm-up before a workout has many benefits for your overall health and fitness. Some of these benefits include:\u003c/p\u003e\u003cul\u003e \u003cli\u003eLess stiffness\u003c/li\u003e \u003cli\u003eMore range of motion to complete the workout effectively\u003c/li\u003e \u003cli\u003eIncreased heart rate\u003c/li\u003e \u003cli\u003eReduced risk of injury\u003c/li\u003e \u003cli\u003eReduced soreness post-workout\u003c/li\u003e\u003c/ul\u003e\u003ch2\u003e\u003cstrong\u003eAvoid Static Stretching Before a Workout \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eEspecially when it comes to group sports like dancing or gymnastics, it used to be common practice to do some static stretches before your dance class or gymnastics drills. \u003c/p\u003e\u003cp\u003eHowever, some studies have shown that static stretching should only be done after a workout and being overstretched before strenuous exercise can actually cause more harm than good.\u003c/p\u003e\u003cp\u003eAgain, over-stretching causes our muscles to lose power and strength which isn't a great idea just before a workout. We need strong muscles and joints to protect us from injuries so that we can land out of a jump correctly, use proper form while lifting weights, or activate our core to regain lost balance.\u003c/p\u003e\u003cp\u003eThat's not to say that static stretching is bad though. Simply do some static stretches at the end of a workout instead.\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eSet Aside Time to Stretch \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eWhile you should always warm-up before a workout and cool-down after one, it's also important to find a separate time to do a full stretching session. \u003c/p\u003e\u003cp\u003eEspecially if you're working toward a flexibility goal or you're rehabilitating an injury, setting aside a time to stretch that's neither before nor after a workout can be a game-changer.\u003c/p\u003e\u003cp\u003eInstead of focusing only on strengthening and toning workouts, making time to stretch and work on flexibility is, again, a majorly overlooked aspect of any health and fitness journey. So, make sure you're incorporating some time to stretch in your weekly workout schedule.\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eWorking with a Physiotherapist on Flexibility \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eTo learn more about safe stretches and how you can increase your flexibility and range of motion, working with a \u003ca href=\"https://www.physioinq.com.au/mobile-physio\"\u003ephysiotherapist\u003c/a\u003e is your best bet. Here's what will happen when you meet with a physio.\u003c/p\u003e\u003cp\u003eFirst, they'll assess your current level of fitness and flexibility by putting you through a series of simple exercises like touching your toes and doing a low lunge.\u003c/p\u003e\u003cp\u003eFrom there, your physiotherapist will create a custom stretching plan based on your current flexibility levels and your overall goals. You'll also likely be instructed to not only stretch, but also to work on strengthening exercises since strength and flexibility truly work in tandem.\u003c/p\u003e\u003cp\u003eAgain, over-stretching and becoming \u003cem\u003etoo\u003c/em\u003e flexible can actually be detrimental. We need strong muscles \u003cem\u003eand \u003c/em\u003emobility within the joints. So, your physiotherapist will likely take this sort of holistic approach toward improving your flexibility.\u003c/p\u003e\u003cp\u003eIf you're suffering from an injury, especially if the injury is chronic, improving your flexibility can be a massive part of your rehabilitation. In such cases, working with a physiotherapist to improve flexibility and range of motion can prove to be invaluable.\u003c/p\u003e\u003cp\u003eAt the very least, you'll learn how to safely and effectively perform both dynamic and static stretches that you can bring into your everyday fitness routine on your own. Sometimes, we'll find that we've been doing stretches incorrectly and a physiotherapist can help us to use correct form and better protect us from injury and pain.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eOther Useful Resources \u003c/strong\u003e\u003c/h3\u003e\u003cul\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/6-killer-foam-roller-moves-maximise-your-lower-limb-flexibility\" target=\"_blank\"\u003e\u003cstrong\u003e6 killer foam roller moves to maximise your lower limb flexibility\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eIt's clear that we each need to tailor our warm-up for the exercise or sport that we're about to do. Remember that we are preparing our bodies for how it's about to work. \u003c/p\u003e\u003cp\u003eTo find out more information about our Clinic n \u0026 Mobile \u003ca href=\"https://www.physioinq.com.au/physiotherapy\" target=\"_blank\"\u003ePhysiotherapist\u003c/a\u003e services in Australia, please contact us today or find \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003eyour local Physio Inq Clinic or convenient Mobile Physio Services\u003c/a\u003e.\u003c/p\u003e\u003cp class=\"post-link\"\u003e\u003ca href=\"https://www.engadinephysiopilates.com.au/blog/stretch-before-exercise\" target=\"_blank\"\u003eThis article was originally written by Tom Hol From Physio Inq Engadine\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\" target=\"_blank\"\u003eTom Hol\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"/\"\u003eAuthor, Principal Physiotherapist \u0026 Licensee of Physio Inq Engadine\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.engadinephysiopilates.com.au\"\u003e\u003cimg src=\"https://raw.githubusercontent.com/easywebsitemanager/physioinq/b8fc94c/images/team/TomHol.jpg\" alt=\"Tom Hol\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"https://www.engadinephysiopilates.com.au\"\u003eConnect with Physio Inq Engadine\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/physioinqengadine/\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioInqEngadine\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physioinqengadine/\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physioinqengadine/\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.youtube.com/channel/UC_FCOWVLVPUP1L7ExGX8JYA\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/channel/UC_FCOWVLVPUP1L7ExGX8JYA\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.linkedin.com/company/physio-inq/\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"stretch-before-workout","webapp_item_view":156567,"webapp_item_title":"Stretching | Should I Stretch Before A Workout ?","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-09-30T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6692","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/sep/img-Spina-Bifida-Physiotherapy-Management-min.jpg"],"short_desc":"Spina bifida occurs due to a birth defect where the spinal cord doesn't close completely during the early stages of the pregnancy. Here, we're going deeper into what spina bifida is, its causes and symptoms, as well as how physiotherapy can help in its treatment.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6347"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eSpina bifida is a complicated birth defect that affects the spinal cord and, sometimes, its surrounding nerve endings. As you can imagine, spina bifida can cause a plethora of health problems, both physical and neurological. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eHere, we're going deeper into what spina bifida is, its causes and symptoms, as well as how physiotherapy can help in its treatment.\u003c/strong\u003e\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eWhat is Spina Bifida? \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eSpina bifida occurs due to a birth defect where the spinal cord doesn't close completely during the early stages of the pregnancy. When this happens, the bones of the spine are unable to effectively protect the spinal cord. \u003c/p\u003e\u003cp\u003eThe result often causes damage to the spinal cord itself or damage to the nerves surrounding the spinal cord.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Spina Bifida Physiotherapy Management\" src=\"/assets/modules/homepage/images/2020/sep/img-Spina-Bifida-Physiotherapy-Management-1-min.jpg\" /\u003e\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eSpina Bifida Causes \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eUnfortunately, the causes of spina bifida are mostly unknown. We know that spina bifida occurs in the womb during pregnancy as a birth defect although it's unclear which aspects of genetics or which environmental factors might be at play.\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eSpina Bifida Symptoms \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eDepending on the size and location of the opening in the spinal cord, spina bifida causes a range of symptoms. Generally, spina bifida presents itself as physical and/or mental disabilities ranging from mild to severe.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSome common symptoms of spina bifida include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eInability to move the lower body due to paralysis and weakness of the spinal cord or its surrounding nerve endings\u003c/li\u003e \u003cli\u003ePoor bowel and bladder control\u003c/li\u003e \u003cli\u003eSkin issues\u003c/li\u003e \u003cli\u003eOrthopaedic issues\u003c/li\u003e \u003cli\u003eLearning disabilities\u003c/li\u003e \u003cli\u003eAttention problems\u003c/li\u003e \u003cli\u003eOther neurological complications\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eSince messages from the brain use the spinal cord to send signals to all the nerves in our body, spina bifida can affect pretty much every process controlled by our nervous system, depending on which area of the spinal cord was affected.\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eSpina Bifida Classifications \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eThere are a few different kinds of spina bifida which cause varying symptoms.\u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003cstrong\u003eOccult Spinal Dysraphism (OSD)\u003c/strong\u003e\u003c/li\u003e \u003cul\u003e \u003cli\u003eUsually causes a dimple and red spots on the lower back, along with tufts of hair or small lumps\u003c/li\u003e \u003cli\u003eOnly a small spinal defect which causes minor issues like skin conditions and issues with the tissue just below the skin\u003c/li\u003e \u003cli\u003eIf nerves were affected, OSD can also affect growth in children\u003c/li\u003e \u003c/ul\u003e\u003c/ul\u003e\u003cul\u003e \u003cli\u003e\u003cstrong\u003eSpina Bifida Occulta (SBO)\u003c/strong\u003e\u003c/li\u003e \u003cul\u003e \u003cli\u003eNot visible on the back and often referred to as \u0026ldquo;hidden\u0026rdquo; spina bifida\u003c/li\u003e \u003cli\u003eCaused by a small gap in a few of the spinal vertebrae\u003c/li\u003e \u003cli\u003eOccurs in about 15% of the population causing no symptoms\u003c/li\u003e \u003cli\u003eHowever, if the nerves were affected, SBO can affect neurological symptoms\u003c/li\u003e \u003cli\u003eCan cause what's called a \u0026ldquo;tethered cord\u0026rdquo; if the spinal cord is pulled during growth\u003c/li\u003e \u003c/ul\u003e\u003c/ul\u003e\u003cul\u003e \u003cli\u003e\u003cstrong\u003eMeningocele\u003c/strong\u003e\u003c/li\u003e \u003cul\u003e \u003cli\u003eOccurs when the protective coating of the spinal cord, called meninges, protrude through an open part of the spine\u003c/li\u003e \u003cli\u003eNerve damage is uncommon\u003c/li\u003e \u003cli\u003eMinor disabilities may be present\u003c/li\u003e \u003c/ul\u003e\u003c/ul\u003e\u003cul\u003e \u003cli\u003e\u003cstrong\u003eMyelomeningocele \u003c/strong\u003e\u003c/li\u003e \u003cul\u003e \u003cli\u003eMost severe classification of spina bifida, also known as myelodysplasia\u003c/li\u003e \u003cli\u003eOccurs when the meninges and spinal nerves protrude through an open part of the spine\u003c/li\u003e \u003cli\u003eNerve damage and severe disabilities are common\u003c/li\u003e \u003cli\u003e90% of children with myelomeningocele also have hydrocephalus, or excess fluid in the brain with often requires surgery\u003c/li\u003e \u003cli\u003eIssues with motor control, learning, and mobility may be present\u003c/li\u003e \u003c/ul\u003e\u003c/ul\u003e\u003ch2\u003e\u003cstrong\u003eSpina Bifida Physiotherapy Management \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003ePhysiotherapy might not be the first treatment method you think of when it comes to spina bifida, but, in fact, physiotherapist management is an important health care partner for patients with spina bifida, as well as their family members and carers. \u003c/p\u003e\u003cp\u003ePhysiotherapists can help children and adults with spina bifida by helping them gain and maintain mobility and overall, to function at their best throughout every stage of life\u003c/p\u003e\u003cp\u003ePhysiotherapists will also work alongside your other healthcare providers such as orthopedists and occupational therapists for a more holistic treatment plan that expands into every aspect of your life. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eSpina Bifida Physiotherapy Assessment \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eWhen someone with spina bifida first begins working with a physiotherapist, an assessment might include:\u003c/p\u003e\u003cul\u003e \u003cli\u003eAsking about birth and developmental history to help get an understanding of where they might fall on a normal development progression\u003c/li\u003e \u003cul\u003e \u003cli\u003eWhen could they hold they head up, roll over, crawl, or walk?\u003c/li\u003e \u003c/ul\u003e \u003cli\u003eAsking about general health\u003c/li\u003e \u003cul\u003e \u003cli\u003eHave they been sick or in hospital? When was their last GP visit?\u003c/li\u003e \u003c/ul\u003e \u003cli\u003eAddressing parental concerns and about what the parents hope to accomplish in the treatment plan\u003c/li\u003e \u003cli\u003eA physical examination to measure their height and weight, observe movements, balance, and coordination, and complete a tactile exam of muscle strength, flexibility, and tone\u003c/li\u003e \u003cli\u003eA motor skills examination to test motor development while sitting, crawling, walking, and hand use. The exam might also look at vision, language skills, and other developmental milestones.\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eSpina Bifida Physiotherapy Treatment\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eOnce your physio has completed an assessment, a customised treatment plan can begin either at a clinic or on the go, bringing mobile physio services to you at home or at school.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSome physiotherapy treatment plans for spina bifida include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eInfant positioning needs\u003c/li\u003e \u003cli\u003eParent and family education during infancy\u003c/li\u003e \u003cli\u003eEarly intervention to provide physiotherapy techniques to encourage the healthy development of strength, balance, and motor skills while teaching parents to incorporate these techniques into their daily lives\u003c/li\u003e \u003cli\u003eSchool-based physiotherapy to work with children with spina bifida on school-related motor skills and tools to help with any neurological deficiencies\u003c/li\u003e \u003cli\u003eProviding the appropriate equipment to help children and adults with spina bifida including braces, walkers, and wheelchairs\u003c/li\u003e \u003cli\u003ePrevention of other possible issues including obesity through the encouragement of fitness-based activities to promote long-term health and wellbeing\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAgain, your physiotherapist will often work in tandem with other healthcare providers to take a holistic approach to spina bifida treatment. And, just as important as working with the patient is educating the parents and carers as well -- an important part of the process that physiotherapists can also provide. \u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eHow to Find a Spina Bifida Physiotherapist\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eWhen it comes to finding a physiotherapist to help treat spina bifida, there are few things to keep in mind.\u003c/p\u003e\u003cul\u003e \u003cli\u003eChoose a physio with experience in paediatrics or developmental disorders.\u003c/li\u003e \u003cli\u003eGo with a board-certified physio that you know you can trust.\u003c/li\u003e \u003cli\u003eMake sure the physio you choose is comfortable working with other healthcare professionals to be sure all of your child's doctors are on the same page.\u003c/li\u003e \u003cli\u003eGet recommendations from friends and family to help make your decision.\u003c/li\u003e \u003cli\u003eStart with a physiotherapy consultation to see what they can offer.\u003c/li\u003e \u003cli\u003eGo to a clinic that's convenient for you, whether it's on your way home from picking up the kids at school or they offer mobile services that come to you.\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAt Physio Inq we offer \u003ca href=\"https://www.physioinq.com.au/paediatric-physiotherapy\" target=\"_blank\"\u003ePaediatric Physiotherapy Mobile services\u003c/a\u003e right throughout Australia. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eTaking these steps will make the decision-making process much more manageable and can help you feel confident in your final choice.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eLooking to get started on spina bifida physiotherapy treatment for your infant or child? Book an appointment at one of our \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003econvenient Physio Inq locations\u003c/a\u003e throughout Australia or take advantage of our amazing \u003ca href=\"https://www.physioinq.com.au/paediatric-physiotherapy\" target=\"_blank\"\u003ePaediatric Physiotherapy Mobile services\u003c/a\u003e can come to you. We're here to help!\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/spina-bifida-physiotherapy-management\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"book-widget footer-book-widget\"\u003e\u003ca href=\"/mobile-allied-health-online-form\" target=\"_blank\" class=\"book-pink book-big book-button \"\u003e\u003cspan class=\"fa fa-calendar\"\u003e\u003c/span\u003e Online Booking Mobile \u0026 Home Services\u003c/a\u003e\u003ca href=\"/support-coordination-online-form\" target=\"_blank\" class=\"book-blue book-big support-button\"\u003e\u003cspan class=\"fa fa-user\"\u003e\u003c/span\u003e Support Coordinators Click Here \u003c/a\u003e\u003ca href=\"tel:1300731733\" class=\"book-brown book-big phone-button\"\u003e\u003cspan class=\"fa fa-phone\"\u003e\u003c/span\u003e 1300 731 733\u003c/a\u003e\u003ca href=\"mailto:mobile@physioinq.com.au\" class=\"book-white book-big email-button\"\u003e\u003cspan class=\"fa fa-envelope\"\u003e\u003c/span\u003e mobile@physioinq.com.au\u003c/a\u003e\u003c/div\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; 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} .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; } .post-detail ul ul { margin-left:20px; }\u003c/style\u003e","webapp_item_slug":"spina-bifida-physiotherapy-management","webapp_item_view":156567,"webapp_item_title":"Spina Bifida Physiotherapy Management - What You Need to Know","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-09-24T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6723","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/sep/img-5-Most-Common-Netball-Injuries-min.jpg"],"short_desc":"We're going over the five most common netball injuries and how to prevent them so we can keep you on the court longer.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6020","6022"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eAs one of the most popular sports in Australia, netball attracts players of all ages. Whether you play weekly with some mates just for fun, you're on your school's or local clubs netball team, or you're hoping to play professionally, one reality of the sport is that injuries are common.\u003c/p\u003e\u003cp\u003eWith so much twisting, jumping, and explosive movements, it's no surprise that you'll probably experience a netball injury with enough play. So, here we're going over the \u003cstrong\u003efive most common netball injuries \u003c/strong\u003eand how to prevent them so we can keep you on the court longer.\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eNetball Injuries Statistics\u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eBefore we get into the most common netball injuries, first, let's get into the numbers. Here are a few statistics from the \u003ca href=\"https://sma.org.au/resources-advice/netball/\" target=\"_blank\"\u003eAustralian Sports Commission\u003c/a\u003e:\u003c/p\u003e\u003cul\u003e \u003cli\u003eBetween 2002 and 2003, 1,129 people across Australia were admitted to hospital for a netball injury.\u003c/li\u003e \u003cli\u003eBetween 2002 and 2003 in Victoria, 2,316 went to the emergency department for a netball injury.\u003c/li\u003e \u003cli\u003eThe rate of injury for a netball player is \u003cstrong\u003e\u003cspan style=\"text-decoration: underline;\"\u003e14 injuries for every 1,000 hours played.\u003c/span\u003e\u003c/strong\u003e\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAccording to another study from the \u003ca href=\"https://www.mhperformancecoaching.com/wp-content/uploads/2017/06/Top-3-Most-Common-Netball-Injuries-eBook.pdf\" target=\"_blank\"\u003eJournal of Science and Medicine in Sport\u003c/a\u003e, most netball injuries are not the result of direct contact. The study found that between \u003cstrong\u003e66.1 and 71.4 out of 1,000 participants sustained a non-contact netball injury.\u003c/strong\u003e\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"The 5 Most Common Netball Injuries and How to Prevent Them\" src=\"/assets/modules/homepage/images/2020/sep/img-5-Most-Common-Netball-Injuries-1-min.jpg\" /\u003e\u003cbr /\u003e\u003cstrong\u003eImage source: \u003c/strong\u003e\u003ca href=\"https://www.energetic.com.au/using-knee-to-prevent-netball-injuries/\" target=\"_blank\"\u003e\u003cstrong\u003eenergetic\u003c/strong\u003e\u003c/a\u003e\u003cstrong\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eMost netball injuries are mild strains and sprains, but the most severe netball injuries are, usually, knee injuries and fractures. \u003c/p\u003e\u003cp\u003eNext, we're sharing the \u003cstrong\u003efive most common injuries\u003c/strong\u003e in netball and how to prevent them.\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eCommon Injuries in Netball\u003c/strong\u003e\u003c/h2\u003e\u003ch3\u003e\u003cstrong\u003eAnkle Sprains\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eFirst on the list is ankle sprains where you twist your ankle causing the ligaments or muscles to tear. With so much running, jumping, and quick direction changes in netball, it makes sense that ankle sprains would be a common netball injury.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCauses of ankle sprains in netball:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eRapid acceleration\u003c/li\u003e \u003cli\u003eSudden pivots or changes in direction\u003c/li\u003e \u003cli\u003eSprinting\u003c/li\u003e \u003cli\u003eJumping\u003c/li\u003e \u003cli\u003ePrevious ankle sprain\u003c/li\u003e \u003cli\u003eImproper athletic shoes\u003c/li\u003e \u003cli\u003eSkipping warm-ups\u003c/li\u003e \u003cli\u003eMuscular imbalances\u003c/li\u003e \u003cli\u003eBeing overweight\u003c/li\u003e \u003cli\u003eImproper landing position from a jump\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"The 5 Most Common Netball Injuries and How to Prevent Them\" src=\"/assets/modules/homepage/images/2020/sep/img-5-Most-Common-Netball-Injuries-2-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eSymptoms of an ankle sprain:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eFirst-degree sprain: Little to no swelling, mild stiffness and pain in the ankle joint\u003c/li\u003e \u003cli\u003eSecond-degree sprain: Some swelling and stiffness, moderate to severe pain, difficulty bearing weight, joint instability\u003c/li\u003e \u003cli\u003eThird-degree sprain: Severe pain and swelling, unable to bear weight, instability, loss of joint function\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eHow to prevent ankle sprains:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eImprove any muscular imbalances in the lower limbs\u003c/li\u003e \u003cli\u003eWork to strengthen and add mobility overall\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eOther ankle injuries one might experience from playing netball include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eA rolled ankle\u003c/li\u003e \u003cli\u003eBroken or fractured ankle\u003c/li\u003e \u003cli\u003eTendinitis in the ankle or Achilles tendon\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eOther useful resources for ankle related injuries \u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/ankle-sprains-why-do-they-happen\"\u003eAnkle sprains. Why do they happen again \u0026 again?\u003c/a\u003e \u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/Lateral-Ankle-Sprain-Treatment-Rehab\"\u003eLateral ankle sprains. Treatment \u0026 rehab strategies.\u003c/a\u003e\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/Ankle-Strapping\"\u003eAnkle strapping for ankle injuries.\u003c/a\u003e\u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/achilles-tendonitis-runners\"\u003eAchilles tendonitis. A runner \u0026 athletes guide\u003c/a\u003e\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003ePatellofemoral Syndrome\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAlso known as patellofemoral pain syndrome or PFP, patellofemoral syndrome comes on gradually over time and is a broad term characterised by pain in the kneecap area.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCauses of PFP in netball:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eCutting or quick turning motions\u003c/li\u003e \u003cli\u003eJumping\u003c/li\u003e \u003cli\u003eSudden pivots or changes in direction\u003c/li\u003e \u003cli\u003eAffects females 2 to 10 times more than males\u003c/li\u003e \u003cli\u003eWeak quadriceps and hips\u003c/li\u003e \u003cli\u003ePoor running form\u003c/li\u003e \u003cli\u003eImproper shoes\u003c/li\u003e \u003cli\u003eMuscular imbalances\u003c/li\u003e \u003cli\u003eTight lower limb muscles\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eThe main symptom of PFP is the gradual onset of pain directly on or underneath the kneecap.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eHow to prevent PFP:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eImprove movement efficiency\u003c/li\u003e \u003cli\u003eStrengthening throughout the glutes, hamstrings, and hips\u003c/li\u003e \u003cli\u003eImproving quadriceps activation\u003c/li\u003e \u003cli\u003eEnhancing ankle and hip mobility\u003c/li\u003e \u003cli\u003eEnhancing hamstring flexibility\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003ePatellar Tendinitis (Jumper's Knee) \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe patellar tendon is the tendon that attaches your quadriceps to the shinbone and passes through your knee. Patellar tendinitis, therefore, is the inflammation of this tendon.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCauses of patellar tendinitis:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eConstant jumping and landing\u003c/li\u003e \u003cli\u003eLower limb muscular imbalances\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eSymptoms of patellar tendinitis:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003ePain and tenderness in the knee\u003c/li\u003e \u003cli\u003ePain in the knee that arises during play but that doesn't always subside with rest\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eHow to prevent patellar tendinitis:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eTape the knee to avoid excess movement in the knee joint\u003c/li\u003e \u003cli\u003eExercises to balance the lower limbs\u003c/li\u003e \u003cli\u003eStrengthening exercises such as lunges and squats for the lower limbs\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eACL Injuries\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYour ACL, or anterior cruciate ligament, is one of the four major ligaments that help to stabilise the knee joint. It attaches the femur to the tibia and runs through the knee. An injury to your ACL can be devasting.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eCauses of ACL injuries:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eForceful twisting on the knee when the foot is planted\u003c/li\u003e \u003cli\u003eLanding from a jump in a \u0026ldquo;knocked knees\u0026rdquo; position\u003c/li\u003e \u003cli\u003ePoor hip and glute muscle strength\u003c/li\u003e \u003cli\u003eWeak quadriceps\u003c/li\u003e \u003cli\u003eHamstring imbalances\u003c/li\u003e \u003cli\u003eOther poor landing techniques\u003c/li\u003e \u003cli\u003eA forceful blow to the knee when the foot is planted\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eHow to Prevent ACL injuries:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eImprove dynamic joint stability\u003c/li\u003e \u003cli\u003eImprove movement efficiency\u003c/li\u003e \u003cli\u003eImprove neuromuscular control\u003c/li\u003e \u003cli\u003eImprove landing technique, particularly avoiding the \u0026ldquo;knocked knees\u0026rdquo; position when landing\u003c/li\u003e \u003cli\u003eIncrease strength in glutes and hamstrings\u003c/li\u003e \u003cli\u003eBalance the hamstring to quadriceps strength ratio\u003c/li\u003e \u003cli\u003eReduce weight-bearing load on the ACL and knee joint\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eOther possible netball injuries of the knee include:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eKnee bursitis\u003c/li\u003e \u003cli\u003eInflammation of the knee joint\u003c/li\u003e \u003cli\u003eDislocated kneecaps\u003c/li\u003e \u003cli\u003eArthritis of the knee\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"The 5 Most Common Netball Injuries and How to Prevent Them\" src=\"/assets/modules/homepage/images/2020/sep/img-5-Most-Common-Netball-Injuries-3-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eOther useful resources for ACL injuries \u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/netball-australia-knee-program\" target=\"_blank\"\u003eNetball Australia KNEE\u0026nbsp; program. Reducing ACL injury risk\u003c/a\u003e \u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/anterior-cruciate-treatment-options\" target=\"_blank\"\u003eAnterior cruciate ligament injury treatment options\u003c/a\u003e\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eShin Splints\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eShin splints are a repetitive stress injury that tends to come on gradually. They are typically caused by poor form while running and weak shin muscles, manifesting as pain near the tibia (shin) during play that continues even after the game.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"The 5 Most Common Netball Injuries and How to Prevent Them\" src=\"/assets/modules/homepage/images/2020/sep/img-5-Most-Common-Netball-Injuries-4-min.jpg\" /\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eHow to Prevent Shin Splints:\u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003eShin exercises that help strengthen the muscles that pull your foot into a flexed position\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u003cstrong\u003eOther useful resources for Shin Splints \u003c/strong\u003e\u003c/p\u003e\u003cul\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/help-my-shin-splints\" target=\"_blank\"\u003eWhat can I do to help my shin splints?\u003c/a\u003e \u003c/li\u003e \u003cli\u003e\u003ca href=\"https://www.physioinq.com.au/blog/shin-splints-and-its-treatment\" target=\"_blank\"\u003eShin splint treatment strategies\u003c/a\u003e\u003c/li\u003e\u003c/ul\u003e\u003ch2\u003e\u003cstrong\u003ePrevention of Injuries in Netball\u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eAs you examine these common netball injuries, you might start to notice a few common themes between the causes of these injuries. Prevention, therefore, is all about stopping these causes from happening before they start.\u003c/p\u003e\u003cp\u003eWe already went over prevention techniques for each individual netball injury, but these are the best ways to prevent netball injuries in a general sense.\u003c/p\u003e\u003cul\u003e \u003cli\u003eEngage in cross-training and physical fitness training before playing netball\u003c/li\u003e \u003cli\u003eAlways warm-up, cool-down, and focus on both flexibility and strength\u003c/li\u003e \u003cli\u003ePerform balancing techniques \u003c/li\u003e \u003cli\u003eBe aware of muscle imbalances and perform exercises to correct them\u003c/li\u003e \u003cli\u003eLearn proper passing, catching, and landing techniques\u003c/li\u003e \u003cli\u003eWear protective equipment during play\u003c/li\u003e \u003cli\u003eSeek professional advice on proper athletic shoes\u003c/li\u003e \u003cli\u003eConsider preventative ankle tape or braces\u003c/li\u003e\u003c/ul\u003e\u003ch2\u003e\u003cstrong\u003ePhysiotherapy to Prevent Netball Injuries\u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eNow, that you understand what to strengthen or stretch to help prevent netball injuries, you're probably wondering what exercises can actually help you reach that goal. That's where a physiotherapist comes in.\u003c/p\u003e\u003cp\u003eWhen you see a physio, they'll be able to quickly assess your strengths and weaknesses to create a personalised exercise plan to help you prevent netball injuries as best you can. Without one, you'll likely be shooting in the dark (get it?).\u003c/p\u003e\u003cp\u003eCall us today to meet with one of our friendly physiotherapists at a \u003ca href=\"https://www.physioinq.com.au/physio-near-me\" target=\"_blank\"\u003econvenient clinic near you\u003c/a\u003e. Or use our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\" target=\"_blank\"\u003emobile physio services\u003c/a\u003e that can come straight to you. Potential injuries shouldn't stop you from playing netball. Let's work together to prevent netball injuries as much as possible.\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/5-most-common-netball-injuries-how-to-prevent-them\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"book-widget footer-book-widget\"\u003e\u003ca href=\"/mobile-allied-health-online-form\" target=\"_blank\" class=\"book-pink book-big book-button \"\u003e\u003cspan class=\"fa fa-calendar\"\u003e\u003c/span\u003e Online Booking Mobile \u0026 Home Services\u003c/a\u003e\u003ca href=\"/support-coordination-online-form\" target=\"_blank\" class=\"book-blue book-big support-button\"\u003e\u003cspan class=\"fa fa-user\"\u003e\u003c/span\u003e Support Coordinators Click Here \u003c/a\u003e\u003ca href=\"tel:1300731733\" class=\"book-brown book-big phone-button\"\u003e\u003cspan class=\"fa fa-phone\"\u003e\u003c/span\u003e 1300 731 733\u003c/a\u003e\u003ca href=\"mailto:mobile@physioinq.com.au\" class=\"book-white book-big email-button\"\u003e\u003cspan class=\"fa fa-envelope\"\u003e\u003c/span\u003e mobile@physioinq.com.au\u003c/a\u003e\u003c/div\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"5-most-common-netball-injuries-how-to-prevent-them","webapp_item_view":156567,"webapp_item_title":"The 5 Most Common Netball Injuries and How to Prevent Them","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-09-07T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6779","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/jul/img-What-causes-lateral-knee-pain.jpg"],"short_desc":"Pain on the outside of your knee can be debilitating and tough to treat. Figuring out the cause of your lateral knee pain is a great place to start toward a treatment plan that works. So, what causes lateral knee pain? Let's dive into it.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6327","5958"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003ePain on the outside of your knee can be debilitating and tough to treat. This pain is known as lateral knee pain, or in other words, any pain you might feel outside or around your actual knee joint. \u003c/p\u003e\u003cp\u003eFiguring out the cause of your lateral knee pain is a great place to start toward a treatment plan that works. So, what causes lateral knee pain? \u003cstrong\u003eLet's dive into it. \u003c/strong\u003e\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eCauses of Lateral Knee Pain \u003c/strong\u003e\u003c/h2\u003e\u003ch3\u003e\u003cstrong\u003eIliotibial Band Syndrome\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eThe iliotibial band is a thick band of fascia that crosses the hip joint, extends along the side of your thigh, and attaches the patella, tibia, and biceps femoris tendon. Repetitive flexion and extension of the knee can cause the iliotibial band to become inflamed and creates lateral knee pain.\u003c/p\u003e\u003cp\u003eAlso known as ITBFS or runner's knee, iliotibial band syndrome develops gradually over time and creates symptoms such as:\u003c/p\u003e\u003cul\u003e \u003cli\u003ePain and inflammation on the outside of your knee\u003c/li\u003e \u003cli\u003eSymptoms are more evident while performing activities like running and usually subsides during rest\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What Causes Lateral Knee Pain?\" src=\"/assets/modules/homepage/images/2020/jul/img-What-causes-lateral-knee-pain-2.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eLateral Cartilage Meniscus Injury\u003c/strong\u003e\u003cstrong\u003e\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYour meniscus is a small semi-circular disc of cartilage found in your knee joint. A torn meniscus can come on gradually due to wear and tear, or it can be acute as a result of a sudden injury. \u003c/p\u003e\u003cp\u003eSymptoms of a lateral cartilage meniscus injury include:\u003c/p\u003e\u003cul\u003e \u003cli\u003ePain on the outside of your knee along the joint itself\u003c/li\u003e \u003cli\u003eIncreased pain when bending the knees, like in a deep squat\u003c/li\u003e \u003cli\u003eSwelling around the knee joint\u003c/li\u003e \u003cli\u003eThe knee may lock or give way\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What Causes Lateral Knee Pain?\" src=\"/assets/modules/homepage/images/2020/jul/img-What-causes-lateral-knee-pain-3.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eLateral Collateral Ligament Sprain \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eA lateral collateral ligament (LCL) injury is another common cause of lateral knee pain. This ligament is located on the outer side of your knee. Injury to this ligament \u003cem\u003ecan \u003c/em\u003ecome on gradually, but it's more likely that a tear or sprain might occur as a result of sudden impact. \u003c/p\u003e\u003cp\u003eTwisting your knee or a direct blow to the side of your knee can cause an LCL tear or sprain which will undoubtedly cause lateral knee pain. \u003c/p\u003e\u003cp\u003eOther symptoms of an LCL injury include:\u003c/p\u003e\u003cul\u003e \u003cli\u003eSwelling of your knee\u003c/li\u003e \u003cli\u003eBruising around the joint\u003c/li\u003e \u003cli\u003eStiffness in your joint\u003c/li\u003e \u003cli\u003eInstability of the knee joint\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What Causes Lateral Knee Pain?\" src=\"/assets/modules/homepage/images/2020/jul/img-What-causes-lateral-knee-pain-4.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003ePatellofemoral Pain \u003c/strong\u003e\u003cstrong\u003e\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003ePatellofemoral Pain Syndrome (PFPS) causes pain at the front of your knee and around your patella (kneecap). PFPS is caused when your patella is out of alignment and rubs on your femur (thigh) bone. \u003c/p\u003e\u003cp\u003eSymptoms of PFPS include:\u003c/p\u003e\u003cul\u003e \u003cli\u003eAching pain in your knee\u003c/li\u003e \u003cli\u003eTenderness and swelling mostly near your kneecap\u003c/li\u003e \u003cli\u003eIncreased pain when walking upstairs, downhill, or after sitting for an extended period\u003c/li\u003e\u003c/ul\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What Causes Lateral Knee Pain?\" src=\"/assets/modules/homepage/images/2020/jul/img-What-causes-lateral-knee-pain-5.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eOsteoarthritis \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eOsteoarthritis refers to the degeneration of cartilage in your joints due to wear and tear. For that reason, the condition is more common as we age and eventually, even the bone begins to wear away. \u003c/p\u003e\u003cp\u003eIn terms of lateral knee pain, symptoms of osteoarthritis include:\u003c/p\u003e\u003cul\u003e \u003cli\u003eA deep ache in the knee joint\u003c/li\u003e \u003cli\u003eWorsened symptoms after exercise\u003c/li\u003e \u003cli\u003eSwelling and stiffness in the joint\u003c/li\u003e\u003c/ul\u003e\u003cp\u003e\u0026nbsp;\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What Causes Lateral Knee Pain?\" src=\"/assets/modules/homepage/images/2020/jul/img-What-causes-lateral-knee-pain-6.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eBiceps Femoris Tendinopathy/Tendinitis \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYour biceps femoris is part of your hamstring and it's a large tendon that can become inflamed or begin to degenerate, both resulting in lateral knee pain. This tendon attaches to the back of the knee joint causing pain in that area. \u003c/p\u003e\u003cp\u003eSymptoms of biceps femoris tendinopathy/tendinitis include:\u003c/p\u003e\u003cul\u003e \u003cli\u003eTenderness, pain, and swelling at the back of the knee\u003c/li\u003e \u003cli\u003eSymptoms are typically worse first thing in the morning or after extended periods of sitting\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eSynovitis\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eSynovitis may also contribute to lateral knee pain. The synovial membrane is responsible for providing synovial fluid which lubricates the knee joint. Synovitis occurs when the synovial membrane in the knee becomes inflamed. \u003c/p\u003e\u003cp\u003eSymptoms of synovitis include swelling and stiffness in your knee and the inflammation is often the result of a knee injury, arthritis, or gout.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"What Causes Lateral Knee Pain?\" src=\"/assets/modules/homepage/images/2020/jul/img-What-causes-lateral-knee-pain-7.jpg\" /\u003e\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eSuperior (Proximal) Tibiofibular Joint Dislocation\u003c/strong\u003e\u003cstrong\u003e\u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYour tibiofibular joint is the joint where your knee meets the top of your shin bone. A dislocation of the tibiofibular joint is incredibly painful and is normally caused by an impact to the knee while in a fully bent position.\u003c/p\u003e\u003cp\u003eSymptoms of a superior tibiofibular joint dislocation include:\u003c/p\u003e\u003cul\u003e \u003cli\u003ePain and swelling near the shin bone\u003c/li\u003e \u003cli\u003eA protrusion of the shin bone in relation to your knee joint\u003c/li\u003e\u003c/ul\u003e\u003ch3\u003e\u003cstrong\u003eReferred Knee Pain \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eYour lateral knee pain may also be caused by other parts of your body. Particularly, sciatic pain caused in your hips or lower back can travel down to your knee causing lateral knee pain.\u003c/p\u003e\u003ch3\u003e\u003cstrong\u003eLess Common Causes of Lateral Knee Pain \u003c/strong\u003e\u003c/h3\u003e\u003cp\u003eAlthough uncommon, these are a few other causes of lateral knee pain:\u003c/p\u003e\u003cul\u003e \u003cli\u003ePeroneal Nerve Injury\u003c/li\u003e \u003cli\u003eSlipped Captial Femoral Epiphysis\u003c/li\u003e \u003cli\u003ePerthes' Disease\u003c/li\u003e \u003cli\u003eBaker's cyst\u003c/li\u003e\u003c/ul\u003e\u003ch2\u003e\u003cstrong\u003eTreating Lateral Knee Pain \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eMany of the aforementioned conditions, especially if its onset is gradual, are caused by overuse and poor training habits. For example, adding too heavy a load, too quickly or suddenly increasing the intensity of your workouts can be bad news for your knees.\u003c/p\u003e\u003cp\u003eEven playing sports on uneven, poorly maintained fields can cause major lateral knee pain. Of course, structural abnormalities can also prove to be the culprit, but most often, you can work with a \u003ca href=\"https://www.physioinq.com.au/mobile-exercise-physiology\"\u003eExercise Physiologist\u003c/a\u003e to fix any habits that aren't serving you.\u003c/p\u003e\u003cp\u003eWhen you visit your physiotherapist to treat your lateral knee pain, you'll likely be working on various knee flexion exercises using proper form. By increasing flexion of the knee and improving its range of motion, you're also less likely to experience an injury since you'll have the tools to protect your knees from further damage, therefore relieving lateral knee pain.\u003c/p\u003e\u003cp\u003eFor example, by applying pressure to the fibula and manually rotating the lower leg posteriorly, your physiotherapist can help increase the range of motion in your knee flexion with less lateral knee pain. If this therapy method helps, your physiotherapist can then use kinesthetic tape to hold the posterior rotation of the fibula in place for about 48 hours, giving your knee more range of motion while allowing your body to heal. \u003c/p\u003e\u003cp\u003eCheck out our video going into more detail about this process\u003c/p\u003e\u003cdiv class=\"videoWrapper\"\u003e\u003ciframe src=\"https://www.youtube.com/embed/U3g5UEl41AM\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" frameborder=\"0\"\u003e\u003c/iframe\u003e\u003c/div\u003e\u003cp\u003eIf you're experiencing any pain on the outside of your knee, definitely give Physio Inq a call. We can set you up with one of our physiotherapists who can help. Book an appointment at any of our \u003ca href=\"https://www.physioinq.com.au/physio-near-me\"\u003econvenient Australia locations\u003c/a\u003e or let our \u003ca href=\"https://www.physioinq.com.au/mobile-physio\"\u003emobile physio services\u003c/a\u003e come to you!\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/what-causes-lateral-knee-pain\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"what-causes-lateral-knee-pain","webapp_item_view":156567,"webapp_item_title":"What Causes Lateral Knee Pain?","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-08-31T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6547","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2019/dec/img-Coffees-a-Day.jpg"],"short_desc":"How many coffees is too many? 3 or 6 cup of coffees, when should you stop before it starts to affect your health. Latest research in our blog.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6291","6029"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eWhile people around the world might think of Australia as the land of kangaroos and koalas, we all know that here, it's all about the coffee. Local roasters and unique cafes are sprinkled all throughout Australia which begs the question, how many coffees is too many?\u003c/p\u003e\u003cp\u003eAustralia it's own right has a unique coffee culture of it's own that is influenced mostly from the large Italian immigrant population. One of the wonderful things the Italians brought with them is their love of coffee, and you can find some of the best across Australia. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003cem\u003e\u0026ldquo;Revenue for the Cafes and Coffee Shops industry has grown moderately over the past five years, supported by Australia's vibrant coffee culture. Industry revenue is expected to grow at an annualised 2.5% over the five years through 2018-19, to $9.9 billion.\u0026rdquo;\u003c/em\u003e\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eReference: \u003ca href=\"https://www.ibisworld.com.au/industry-trends/market-research-reports/accommodation-food-services/cafes-coffee-shops.html\" target=\"_blank\"\u003ehttps://www.ibisworld.com.au/industry-trends/market-research-reports/accommodation-food-services/cafes-coffee-shops.html\u003c/a\u003e \u003cbr /\u003e\u0026nbsp; \u003cbr /\u003eWhether you can't get enough of its taste and aroma or you're well and truly addicted to its stimulating benefits, it's important to make sure you're not overdoing it like most things in life! \u003c/p\u003e\u003cp\u003eNow if you're new to this whole new coffee thing, I've stole an excellent diagram from \u003ca href=\"https://www.sydneymovingguide.com/coffee-in-australia/\" target=\"_blank\"\u003ehttps://www.sydneymovingguide.com/coffee-in-australia/\u003c/a\u003e showcasing the many coffees our local baristas are conjuring up for us caffeine addicts.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How Many Coffees A Day Is Too Much? \" src=\"/assets/modules/homepage/images/2019/dec/img-Coffees-a-Day-1.jpg\" /\u003e\u003c/p\u003e\u003ch2\u003eHow Much Coffee Does an Average Person Drink?\u003c/h2\u003e\u003cp\u003eAccording to various studies, coffee-drinking is on the rise. \u003ca href=\"https://www.eurekalert.org/pub_releases/2019-05/uosa-aco051019.php\" target=\"_blank\"\u003eProfessor Alina Hypponin from the Australian Centre for Precision Health\u003c/a\u003e said that coffee is the most commonly used stimulant in the world and \u003ca href=\"https://www.statista.com/statistics/250091/coffee-drinking-consumers-in-the-us-by-age-group-2010/\" target=\"_blank\"\u003estatistics from the US\u003c/a\u003e showed that half of young adults ages 18 to 24 reported drinking coffee. \u003c/p\u003e\u003cp\u003eIn 2018, Australians consumed 1.875 million 60-kilogram bags of coffee. It's a $9.9 billion industry, making Australia one of the largest coffee markets in the world and Aussies know that coffee is a centrepiece of Australian culture. \u003c/p\u003e\u003cp\u003e\u003cstrong\u003eThe bottom line is we're all hooked. \u003c/strong\u003e\u003c/p\u003e\u003ch2\u003eBenefits of Drinking Coffee\u003c/h2\u003e\u003cp\u003eThere has to be a reason why so many of us consume so much coffee, right? Well, a lot of research has been done about why we're all hooked on coffee and there are a lot of benefits from drinking coffee in moderation.\u003c/p\u003e\u003cp\u003eSome of the more extreme benefits that some researchers have claimed include coffee's ability to maintain brain health, put the breaks on prostate cancer, and even increase one's life expectancy. \u003c/p\u003e\u003cp\u003eBut, on a more day-to-day basis, other benefits of drinking coffee include increased productivity and focus, pain relief, improved mood, more energy, and if you drink it black, coffee can also prevent cavities. \u003c/p\u003e\u003cp\u003eHowever, as to be expected, there are some caveats to drinking coffee and too much of a good thing can sometimes go south.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"How Many Coffees A Day Is Too Much? \" src=\"/assets/modules/homepage/images/2019/dec/img-Coffees-a-Day-2.jpg\" /\u003e\u003c/p\u003e\u003ch2\u003eNegative Side Effects of Drinking Too Much Coffee\u003c/h2\u003e\u003cp\u003eWe've all been there. We had a rough sleep and in order to push through another long day at work or with the kids, we gulp down yet another cup of coffee. It helps, but we get some negative side effects, too.\u003c/p\u003e\u003cp\u003eSome of the most common negative side effects of drinking coffee include:\u003c/p\u003e\u003cul\u003e \u003cli\u003eJitters and overstimulation\u003c/li\u003e \u003cli\u003eHeadaches\u003c/li\u003e \u003cli\u003eNervousness\u003c/li\u003e \u003cli\u003eNausea\u003c/li\u003e \u003cli\u003eIrritability\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eFor someone who hasn't built up a tolerance to coffee and caffeine, these are all symptoms you might experience even just drinking one cup of coffee. Depending on your daily habits and how often you drink coffee, the amount of coffee it takes to feel these effects will vary.\u003c/p\u003e\u003cp\u003eWhen you start to feel \u0026ldquo;off,\u0026rdquo; anxious, and like you're more or less freaking out, it's a good sign that you've had too much coffee for your body to handle. In most cases, having one or two cups a day should be plenty to get all the positive benefits without the negative side effects. \u003c/p\u003e\u003ch2\u003eHow Many Coffees a Day is Too Much? \u003c/h2\u003e\u003cp\u003eMultiple studies, both from the University of South Australia and \u003ca href=\"https://academic.oup.com/ajcn/article-abstract/109/3/509/5369955?redirectedFrom=fulltext\" target=\"_blank\"\u003eThe American Journal of Clinical Nutrition\u003c/a\u003e, warn that the maximum number of coffees you should be drinking per day is six. From there, \u003cstrong\u003eyou increase your risk of heart disease by up to 22%.\u003c/strong\u003e\u003c/p\u003e\u003cp\u003eThis risk is caused by high blood pressure, a potential side effect of the caffeine in coffee which was found as a result of studying 347,077 people from the UK Biobank between the ages of 37 and 73; 8,368 of which had already been diagnosed with heart disease. \u003c/p\u003e\u003cp\u003eIt's important to note here that some people are predisposed to the risk of high blood pressure and heart disease at the hands of too much coffee. Variations in the gene called CYP1A2 (which is key in caffeine metabolism) can mean you metabolise caffeine less effectively.\u003c/p\u003e\u003cp\u003eThe study looked at how much coffee each person drank per day, whether or not they had the CYP1S2 genetic variant, and their likeliness to develop heart disease. It was determined that even with the gene variation, coffee was a more significant predictor of heart disease. \u003c/p\u003e\u003cp\u003eAs a result of the study, these researchers decided that the tipping point for too much coffee is six cups a day and this is the limit you should definitely stay under if you want to control your high blood pressure and prevent a heart disease diagnosis. \u003c/p\u003e\u003ch2\u003eIn Conclusion \u003c/h2\u003e\u003cp\u003eFor some people, six cups of coffee may seem extreme. Most of us only drink half that, and only on particularly full-on days. However, the data shows that others may be drinking this much coffee on a regular basis and it's causing their hearts to work harder and harder to maintain its health.\u003c/p\u003e\u003cp\u003eWhen you consume too much caffeine, your body is put on full blast and the result over time is high blood pressure and an increased risk of heart disease and other cardiovascular issues. \u003c/p\u003e\u003cp\u003eIf you drink up to six coffees per day or you're regularly experiencing the negative side effects of coffee, it's probably time to think about some alternatives. After one or two coffees, if you still need a boost, you could try:\u003c/p\u003e\u003cul\u003e \u003cli\u003eTaking a nap or prioritising better, longer sleep\u003c/li\u003e \u003cli\u003eDrinking water\u003c/li\u003e \u003cli\u003eGoing for a walk\u003c/li\u003e \u003cli\u003eChanging your diet\u003c/li\u003e \u003cli\u003eWorking out\u003c/li\u003e\u003c/ul\u003e\u003cp\u003eAt \u003ca href=\"https://www.physioinq.com.au/\"\u003ePhysio Inq\u003c/a\u003e, we see clients all the time who are struggling with energy levels and issues like poor concentration. Rest assured that there are many other ways to deal with these struggles that don't include having another cup of coffee.\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"https://www.physioinq.com.au/blog/how-many-coffees-a-day-is-too-much\" target=\"_blank\"\u003eThis article was originally written by Jonathan Moody from Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cdiv class=\"post-author\" style=\"display: block !important;\"\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"#\"\u003eJonathan Moody\u003c/a\u003e\u003c/strong\u003e\u003cbr /\u003e\u003ca href=\"https://www.physioinq.com.au\"\u003eAuthor, CEO \u0026 Founder of Physio Inq\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003ca href=\"/\"\u003e\u003cimg src=\"https://ik.imagekit.io/sp2wgjsgyr2th/JonathanMoody_ByVeiLYrN.jpg\" alt=\"Jonathan Moody\" style=\"max-width: 150px; border-radius: 50%;\" /\u003e\u003c/a\u003e\u003c/p\u003e\u003cp\u003e\u003cstrong\u003e\u003ca href=\"/\"\u003eConnect with Physio Inq\u003c/a\u003e:\u003c/strong\u003e\u003c/p\u003e\u003cdiv class=\"socials\"\u003e\u003ca target=\"_blank\" href=\"https://www.facebook.com/PhysioINQ\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-facebook fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ePhysioINQ\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca target=\"_blank\" href=\"https://www.instagram.com/physio_inq\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-instagram fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.instagram.com/physio_inq\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.youtube.com/c/PhysioInqAcademy\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-youtube fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.youtube.com/c/PhysioInqAcademy\u003c/span\u003e\u003c/a\u003e\u003cbr /\u003e\u003ca href=\"https://www.linkedin.com/company/physio-inq/\" target=\"_blank\"\u003e\u003cspan class=\"fa-stack\"\u003e\u003cspan class=\"fa fa-circle fa-stack-2x\"\u003e\u003c/span\u003e\u003cspan class=\"fa fa-linkedin fa-stack-1x fa-inverse\"\u003e\u003c/span\u003e\u003c/span\u003e \u003cspan class=\"hide-in-mobile\"\u003ehttps://www.linkedin.com/company/physio-inq/\u003c/span\u003e\u003c/a\u003e\u003c/div\u003e\u003c/div\u003e\u003cstyle\u003e .post-author { display:none; } .videoWrapper { position: relative; padding-bottom: 56.25%; /* 16:9 */ padding-top: 25px; height: 0; margin-bottom:20px; } .videoWrapper iframe { position: absolute; top: 0; left: 0; width: 100%; height: 100%; }\u003c/style\u003e","webapp_item_slug":"how-many-coffees-a-day-is-too-much","webapp_item_view":156567,"webapp_item_title":"How Many Coffees A Day Is Too Much?","webapp_item_enabled":true,"webapp_item_priority":0.7,"webapp_item_weighting":0.0,"main_image_description":null,"webapp_item_expirydate":null,"webapp_item_publishdate":"2020-08-19T00:00:00.000Z","webapp_item_excludefromsearch":false}},{"id":"6831","props":{"tags":null,"author":null,"services":[],"image_main":["modules/homepage/images/2020/jul/img-Why-is-speech-and-language-important-in-your-child-development.jpg"],"short_desc":"Encouraging the ability to speak clearly and process speech sounds are the fundamentals of speech pathology. But truly, child speech and language development are important for many reasons.","image_area1":[],"image_area2":[],"image_area3":[],"image_area4":[],"image_area5":[],"video_area1":[],"video_area2":[],"video_area3":[],"video_area4":[],"video_area5":[],"tags_web_app":["6346","6174"],"content_area1":null,"content_area2":null,"content_area3":null,"content_area4":null,"content_area5":null,"syndicated_to":["5603","5700","5537","5475","5430","5421","5431","5432","5425","5553","5423","5424","5429","5428","5422","5604"],"imported_content":"\u003cp\u003eEncouraging the ability to speak clearly and process speech sounds are the fundamentals of speech pathology. But truly, child speech and language development are important for many reasons.\u003c/p\u003e\u003cp\u003e\u003cstrong\u003eWhy is speech and language important in a child's development? Let's explain.\u003c/strong\u003e\u003cstrong\u003e \u003c/strong\u003e\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eCommunication Skills\u003c/strong\u003e\u003cstrong\u003e\u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eFirst of all, a child should be able to express their needs, wants, and ideas. There is a plethora of problems that result from a child not feeling heard or understood, from anxiety to withdrawal. \u003c/p\u003e\u003cp\u003eCommunication skills and the ability to interact with others is essential to the human experience, making speech and language incredibly important in a child's development. Assisting your child with these skills, whether at home or with a speech pathologist, creates the building blocks of healthy communication skills.\u003c/p\u003e\u003ch2\u003e\u003cstrong\u003eSocial Skills \u003c/strong\u003e\u003c/h2\u003e\u003cp\u003eSocialising is a huge aspect of children's development. The ability to interact with others is key to forming friendships and creating bonds with parents, siblings, teachers, and others. \u003c/p\u003e\u003cp\u003eChildren need to be able to understand language, put ideas together, and respond accordingly. These skills are essential to a healthy social life. Since humans are social animals, it is speech and language skills that are key to a child's development.\u003c/p\u003e\u003cp style=\"text-align: center;\"\u003e\u003cimg alt=\"Why is Speech And Language Important in Your Child's Development?\" src=\"/assets/modules/homepage/images/2020/jul/img-Why-is-speech-and-language-important-in-your-child-develop