Do you experience plantar heel pain? What do you need to know?

Plantar heel pain (PHP), which describes pain in or around your heel, is one of the most common sporting injuries these days. You may have heard it being referred to as plantar fasciitis, however, research found that it is not really an inflammatory condition and the term has been changed to either plantar heel pain or plantar fasciopathy.

There are some common questions that patients with plantar heel pain often ask:

What are the risk factors of plantar heel pain? or Why do I have plantar heel pain?

For athletic people/runners:

-The use of running shoes with spikes

-A large training volume (more days/kilometres running per week)

-Your foot having a high arch

-Bowlegs

Among non-athletic people:

-High BMI or being overweight

-Starting new physical activity after being inactive

-Flat feet in standing

-Plantar fascia (the tissue in the sole of your foot) thickening

-Thickening of the heel pad (fatty tissue that cushions your heel) and heel spur (extra bony growth on the underside of your heel bone)

What are the typical symptoms of plantar heel pain?

  • Sharp and localised pain under the heel when weight bearing.
  • The pain will be worse in the morning and the first few steps when getting out of bed or after prolonged sitting.

What are the treatments available for plantar heel pain?

Your Physiotherapist will be able to diagnose the source of pain and prescribe a management plan for your individual case. This plan may include:

  • Stretching of the plantar fascia (see picture).
  • A calf strengthening program performed slowly with the plantar fascia on stretch and with heavy resistance.
  • Foot orthoses such as a gel heel cup.
  • Taping.
  • If the above fail, you may consider shockwave therapy, cortisone injection, botox, or a platelet rich plasma injection (PRP), where platelets from your own blood are injected into the plantar fascia to encourage healing. Surgery for plantar heel pain should be the last option only after all other treatments have failed.

If you are in doubt of having plantar heel pain or in need of a thorough treatment program to get you back to being active, our team can help you to achieve your goal and be fit again. Book Online or contact us today on 8555 4099 for a consultation.

How is sitting affecting your health?

Many of us have jobs that require us to sit at our desks for a prolonged period of time, fixated on the work at hand. Sitting for an extended period of time can increase the risk of obesity, type 2 diabetes and heart disease. It also can cause back pain and one’s metabolism to slow down, affecting the break down of fat and the regulation of blood pressure and blood sugar.

Though many of us are still required to be at a desk to complete our work, there are ways to keep our bodies from staying still in a certain position for hours on end, including:

  • Taking the active option:
    • Walking or riding to work is a great way to make sure you ou get your exercise in
    • Commuting to work via some physical activity ensures you complete your daily exercise and is a much more efficient use of your time
    • Also consider taking the stairs instead of the elevator, walking to a colleagues desk rather than emailing or even taking a moment to do a few stretches will really enhance your overall wellbeing.
  • Good posture:
    • Posture can become a problem when looking down at a laptop or slouching in a chair. To fix this consider getting a monitor and typing on a separate keyboard so you can decrease the stress of your neck muscles. Having a supportive chair that is adjusted to your height and your desk will also encourage a better position.
  • Consider investing in, or asking your employer about, a sit-to-stand desk:
    • Standing desks have impressive benefits to one’s health as standing is a much more active
      option. By having an interchanging desk, you can switch it up every half an hour so you are not maintaining the same posture for the whole day.

Overall it is extremely important that we prioritise our health while on the job. Increasing your exercise and being more healthy overall will actually improve your work as it
reduces stress, anxiety and increases productivity.

If you or a work colleague are experiencing pain in or out of the office, click here to book an appointment with one of our Physiotherapists online, or call us on 8555 4099.

 

Written by Hannah (Work Experience Student) & Meg Doyle (Physiotherapist)

We are hiring a full or part time Physio – Apply now!!

At InnerStrength of Bayside, we are a premier physiotherapy clinic with state of the art facilities and a large service offering. We specialise in Physio-led Exercise, drawing on the Clinical Pilates method, cancer rehabilitation (Pinc and Steel), joint mobilisation, massage, dry needling and exercise rehabilitation. Our friendly staff remains committed to providing clients and the wider community with industry-leading physiotherapy services.

About the Role 

We have an exciting opportunity for a junior or experienced Physiotherapist to join our team and take ownership of an existing caseload. Commencing in late June/early July 2019 and working on a full-time or part-time basis, the role will involve supporting our busy schedule of over 40 Physio-led Exercise classes, including Group Physio (Clinical) and Mums & Bubs

Duties Include: 

  • Running Group Physio-led Exercise classes
  • Hands-on manual techniques, writing and implementing rehabilitation programs
  • Clear and concise record keeping
  • Managing and building your own caseload
  • Build relationships to promote our services to the surrounding community, GP’s, schools and specialists

Skills & Experiences 

  • Fully Registered AHPRA Physiotherapist
  • Clinical Pilates experience/training highly regarded
  • Genuine interest in musculoskeletal clients
  • Dry needling training is desirable
  • A passion to deliver exceptional results that achieve optional physical health, not just clinical recovery

Benefits & Culture 

Great Working Environment – Enjoy working alongside a group of fun, like-minded individuals who share a passion for physiotherapy

Advance Your Career – Great opportunity to progress and develop within our industry-leading clinic

Fantastic Earning Potential – Great salary package + super + leave & bonus earnings

Flexible Arrangements – We accommodate our team’s lifestyles by arranging optimal working hours

To apply, please email your CV to lminogue@innerstrengthbayside.com.au or call Luci on 8555 4099 or 0415 582 980.

Why am I only moving the left or right side of my body in my Group Physio sessions?

Do you ever feel ‘lop sided’ or ‘out of whack’? Are the majority of your current and/or past injuries on one side of your body?

Injuries mainly on one side of the body is something that we often hear our physiotherapy patients complain of. Physio-led Exercise or Clinical Pilates has moved away from treating isolated structures as we have found that this can have limited scope. Research is becoming less supportive of this also. Radiology such as X-rays and MRIs do not always explain your pain. There are many people walking around completely pain free who on scans would have quite serious disc bulges and joint degeneration. This can seem quite strange to comprehend, but there are fit and healthy 18 year olds out there with disc bulges that you would never pick.

Craig Phillips, the creator of Clinical Pilates, has redefined Physio-led Exercise as a “Movement Based Classification & Treatment” (MBCT) tool.  This tool allows a physio to classify the patient against a directional preference model and “tailor” the exercises into the direction of flexion (e.g bending forwards) vs extension (e.g. bending backwards), the left side of your body vs right and also rotation.

When you come in for a Physio-led Exercise Assessment, your Physio will assess you based on four areas.

  • The Problem: We will record your areas of pain on a body chart and look for any pattern. Are most of your injuries on the left or right side of your body? If so, we will look at the strength and control on that side vs the other and if it is in fact weaker, then we will focus more on treating that side.
  • Preference: What things make your pain better? Do things such as sitting/bending forwards help your pain? These are flexion activities and we will try and chose exercises in your program into the direction which your body prefers.
  • Exclusion: What exercises should we avoid? E.g. Sitting (a flexion position) may help your pain, but walking (an extension position) aggravates it.
  • Trauma: Was there a trauma that lead to your injury and if so, what movement direction was this trauma in? e.g. were you leaning back and rotated when you were hit by another player in sport? If so, then we will initially try to avoid these positions in your exercise program.

Once your Physio has determined a directional classification based on your problem and preference of movement, we can then treat you by developing a rehabilitation program that meet the directional criteria that we have found. We will check in with you regularly and once a year have a one on one session with you to determine the effectiveness of this program and make sure it is helping to reduce your symptoms and achieve your goals.

We hope this has helped to explain why you may be working one side of your body more than the other and also why you may be doing a different program to some of your friends in your group physiotherapy session.

Please contact us on 8555 4099 or book online if you would like to join us in Physio-led Exercise.

 

Written by Luci Minogue, Physiotherapist.

 

Hot flushes? Weight gain? Changes in mood? Point the finger at menopause

Menopause is something that all women will go through. It involves a lot of changes due to the shifts in hormone levels, and can often leave women feeling like they’re losing control of their body. But there are things that you can do!

“So, what is menopause?”

Menopause begins when a woman has not had a period for 12 months, most commonly occurring between 48 – 55 years of age. Symptoms of menopause include:

  • Hot flushes and/or night sweats
  • Aches and pains, including headaches
  • Difficulty sleeping, including insomnia
  • Changes in mood such as irritability, depression or lack of self-esteem
  • Reduced sex drive (libido) as well as vaginal dryness
  • Fatigue
  • Going to the toilet more often or experiencing incontinence
  • Increased weight

Unseen changes include:

  • Decreased bone density
  • Increased cardiovascular disease risk
  • Issues with blood vessels

“That all sounds wonderful, but why are you telling me this?”

Well, it turns out that exercise is extremely beneficial for multiple reasons during this time. Some benefits include:

  • Increasing or maintaining bone density, and improving balance to prevent falls and therefore risk of fracture
  • Lowering weight and reducing waist circumference
  • Reducing the risk of breast cancer and Type 2 Diabetes
  • Improving mood
  • Improving sleep
  • Improving cardiovascular health, including lowering blood pressure
  • Reducing the symptoms of menopause, contributing to improved quality of life

“Okay, great! I’m in. So what type of exercise should I be doing?”

For your bones!

For benefits relating to bone density, the bones and muscles need to be overloaded to stimulate new bone growth. This means weight-bearing exercises where you’re on your feet! Think, hill walking, skipping, jumping, running, or weight training. Tai Chi, Yoga and Pilates-style (including Physio-led Exercise) are also good options as they aid in improving your balance which can prevent falls in the future.

Please keep in mind that if you do have osteopenia or osteoporosis, you want to ensure that you do not do anything that increases your risk of falling (eg. cycling where you could fall from a height) as your risk of fracture is much higher. Also, if you have pelvic floor or incontinence issues, you should consult your pelvic floor Physiotherapist on what the most appropriate exercises for you are, as certain exercises (such as jumping, skipping or inappropriately prescribed core work) can make your pelvic floor issue worse.


For your mood and mental health!

Walking (and I mean walking at a pace that gets that heart rate up!) at least three times per week has shown to reduce depressive symptoms.


For your sleep!

It is recommended that you exercise for 45 minutes, five times per week to see benefits in sleep. It sounds like a lot but you can tie this in with your recommendations for bone density, mood and cardiovascular health benefits.


And for your cardiovascular health!

For the best benefits in this area, it is recommended that you do three 45 minute sessions per week of aerobic interval training per week. Again, this overlaps with previous recommendations.

 

This all sounds like a lot, but when you break it down and start slow, you will find ways to fit it into your daily life. Once you start feeling the benefits? You’ll want to do it more! So, let’s all aim for 45 minutes of exercise, five times per week. There are numerous other health benefits, not mentioned in this article, that this amount of exercise will give you.

If you have any questions about your exercise regime, or have an injury or condition that you are unsure how to work around, book in for a session with one our Physiotherapists by calling 8555 4099 or click here to book online.

 

Written by Meg Doyle (Physiotherapist)

 

 

Is it better to exercise in a group or by myself?

For individuals who like to exercise, there is always an opportunity to do so, no matter how busy one’s schedule may be. This is because a conscious decision has been made to include exercise as an integral part of daily routine. Then there is the decision of what type of exercise to partake in. This choice depends on how your body physically reacts to different types of exercise. One person’s knees may be able to withstand running whereas another’s will not. Individual preferences for physical activity will determine whether the chosen exercise is slow, rhythmic movement, or fast paced exercise that makes you sweat and raises the heart rate. Ultimately, we want to try to vary the types of exercise we do in our weekly routine, whilst enjoying ourselves.

Another choice for individuals who like to exercise is whether they exercise alone, or with others. Sometimes you have to weigh up whether to get a quick walk or run in before dinner, or wait until later in the evening to walk in the company of a friend or partner. At the gym you could choose to workout solo, or join an exercise class so you can work out in a group setting. All exercise and movement is beneficial but there are a few key elements to group exercise that may encourage you to exercise with a friend or in a group setting.

Photo by Jonathan Colon

Firstly, according to Spink and Carron’s1 research, you are more likely to consistently come to classes and perform the exercises in the correct way in a group setting. The psychological benefits of exercising in a social setting are plentiful, whether it is the thrill of friendly competition, the positive effects of seeing other people outside of a work or home environment, reduction of stress2, or even the comradery around the difficulties in finding time and self-discipline to exercising. Many times, in a group setting, we may reassure ourselves that if ‘so and so’ can come to exercise class every week, then so can I!

Physio-led group exercise is our choice at InnerStrength of Bayside. We aim to provide a positive space, where you can exercise at your own pace, according to your needs and under the guidance of an experienced Physiotherapist. We recommend attending two group physio classes per week and adding cardiorespiratory exercises to your routine 3-4 times a week. This could be as simple as a 30-minute brisk walk with your dog or a friend with two legs.

Call us now on 8555 4099 or book a Physiotherapy Assessment online via this link and we can help you achieve your goals.

 

  1. Spink, K. S., & Carron, A. V. (1994). Group Cohesion Effects in Exercise Classes. Small Group Research, 25(1), 26–42. Retrieved from: https://doi.org/10.1177/1046496494251003
  2. UPI. (2017). Group exercise more effective than individual workouts, study says. Retrieved from: https://www.upi.com/Group-exercise-more-effective-than-individual-workouts-study-says/7031509372101/

 

Written by Beth Sackville (Physiotherapist)

Attention All Runners, Cyclists and Swimmers…. High Intensity Training Can Improve Your Performance!

Do you want to take your performance to the next level? Have you tried High Intensity Interval Training (HIIT)? HIIT is characterised by a burst of intense exercise, where you work as hard as you can, followed by a less intense exercise or active recovery.

The American Heart Association advises that 2 x 30 minutes of HIIT is equivalent to achieving 150 minutes of moderate intensity exercise per week! This means that HIIT training can make you fitter faster, which is so beneficial in a world where most people complain of being time poor.

HIIT can improve your performance by

  • Increasing cardiovascular fitness
  • Increasing endurance
  • Burning abdominal fat
  • Building muscles
  • Reducing blood pressure

InnerStrength of Bayside’s Physio led HIIT group sessions are dynamic and energetic. They are run by a Physiotherapist and performed on our state-of-the-art reformer beds using exercises derived from Pilates. This fun session, with up to three other people, will complement your other exercise routines or sports. Our sessions focus on all muscles groups especially around the hips, shoulders and trunk which will improve your power in the pool, whilst you run and/or on the bike.

As we all know, free time is often a limiting factor when it comes to achieving the recommended 150 minutes of moderate exercise per week.  So why not achieve the same health goals in a reduced time?

To ensure you reach your fitness goals and get the most out of your HIIT session, a 30 minute assessment with one of our Physiotherapists is required prior to attending your first class.

  • Run by a Physiotherapist.
  • Claim on Private Health Insurance.
  • Small classes, max 4 people.
  • Dynamic and energetic.

Don’t put it off any longer!

All HIIT sessions are claimable under Physiotherapy with Private Health Insurance. For more information including our session timetable or to book online please click here.

If you are unable to find a group session time that suits you, please let us know and we will try our hardest to accommodate you.

 

 

Neck pain? Low back pain? Maybe your upper back is the cause!

The upper back is comprised of 12 vertebrae connected with 12 rib pairs which form the thoracic cage (i.e. upper back area). This area is often underestimated in treating other areas such as the neck and low back pain.

 

 

 

 

 

 

 

 

The reasons why the thoracic cage is important to look at are because it is:

  • An area through which forces travel from the legs and arms
  • A key area of muscles attachment – neck, low back, shoulder and pelvis
  • An area closely related to the core muscles and internal organs

Some patients experience symptoms such as low back, hip, neck or shoulder pain in which the primary driver cause can be:

  • Non-optimal movement in the ribs
  • Joint stiffness in the thoracic spine resulting in excessive mobility in the lower back
  • Muscles stiffness or strain in this area causing upper back and/or referred pain

If you are an office worker or perhaps do a lot of physical work, you may experience ongoing symptoms that could benefit from further assessment.

 

Talk to a Physiotherapist about your condition early to get effective treatment! Click here to book an assessment online with us, or call us on 8555 4099.

 

Also see our video below on some easy thoracic stretches you can do at home!

What is the difference between doing Group Physio-led Exercise Pre or Post Natally at InnerStrength of Bayside?

For pregnant and post natal women, exercising is one of the important tools to help you through your pre and post natal period. There are a number of benefits of Individual and Group Physio Movement Based Exercise sessions (formally known as Clinical Pilates) during this time, including strengthening core, pelvic floor, assisting with your post-natal recovery and enhancing mental health.

Pre-natal Group Physiotherapy

During your pregnancy, you can join one of our Group Physiotherapy Exercise sessions after a Physiotherapy Assessment. These group sessions include up to 4 people and are under the guidance of a qualified Physiotherapist. These individualised sessions use a combination of reformers, mat exercises and other Pilates style equipment to optimise your individualised program. Our Physiotherapists are experienced with working with pregnant women and can easily modify some exercises or provide alternatives to ensure your comfort.

Anyone can benefit from these Group Physiotherapy Exercise sessions, however for pregnant women, it can make a big difference in your new journey and your post-natal recovery will be therefore much easier.

Click here for more information on our Group Physiotherapy sessions.

Post-natal Group Physiotherapy & Mum and Bub Sessions

The post-natal session is a bit different from your pre-natal session. At Innerstrength of Bayside, we provide two options for Post Natal group Physiotherapy sessions.

A popular choice is our group Mums and Bub sessions, suitable from 6 weeks after birth. This way you can exercise with your baby in a fun and relaxed environment with other mums. To ensure that you are ready to exercise, you will have an individual assessment with one of our Physiotherapists. This class is tailored only to post-natal women who would like to engage in an exercise regime while recovering from pregnancy and socialising with other mums.

Benefits of our Mums & Bubs sessions include:
• A great way to bond with baby
• Exercise in a safe way while building up your core and pelvic floor strength
• Promote good posture for breastfeeding
• Enhance weight loss and increase body tone
• Reduce stress and risk of post-natal depression

Another option post-natally or once your baby starts crawling, is to join a Group Physiotherapy Exercise session as described in the pre-natal section above. These 45 minute sessions use Pilates style equipment and are suitable at 6 weeks following the birth after having an Assessment and can be a great time for you to focus on yourself.

If you have any more questions or would like to book in for an Assessment, please contact InnerStrength of Bayside on 8555 4099 or book online.

Osteoarthritis? Surgery is no longer the doctor’s first choice.

 

I recently had the incredible experience of watching an orthopaedic surgeon perform a total knee replacement on a patient who had osteoarthritis. I was amazed at the concentration and precision of his work, and would definitely have trust in putting my closest family members in his care. There is no doubt that performing surgery of any kind requires immense skill, concentration and the utmost patient-centred care, and I am so grateful to have been the presence of just that!

But, it is important to know that surgery isn’t the first treatment you need to turn to if you have osteoarthritis.

It has been commonplace for many years now that total joint replacements have been considered the best option for overcoming osteoarthritis of the hip and knee, but despite the amazing surgeons we have here in Australia, surgery is accompanied with many risks. Although surgery is an appropriate option for some, new evidence is emerging that something else is the same, if not more effective than surgery for hip and knee osteoarthritis – exercise!

The Guideline for the Management of Hip and Knee Osteoarthritis was released this year (2018) by the Royal Australia College of General Practitioners and it has strong recommendations for land-based exercise for both hip and knee osteoarthritis, as well as weight-management strategies.

Joint replacement surgery was only recommended for severe, end-stage osteoarthritis, when all conservative options have failed. It is also recommended that those who are planning on having joint replacement surgery engage in as much strengthening and physical activity as possible in the lead up to surgery and afterwards.

 

“So, what does this mean if I’m currently living with knee or hip osteoarthritis?”

 

Movement is the best thing for you, no matter how mild or severe your condition! It allows for the increase and maintenance of muscle strength and joint range of motion, has benefits for mental health, and can have additional improvements such as weight-loss, lowering blood pressure or reducing severity of diabetes.

Having an exercise program tailored to you is a must as everyone with osteoarthritis has different strengths, challenges and goals so we want to make sure we’re working on all of the right things for you so that you have the best possible outcomes.

As Physiotherapists we have extensive training in osteoarthritis treatment through exercise and other modalities, as well as being experienced in prehab and rehab for joint replacement surgery. We also provide you with information and teach you how to manage your condition so that you have an active role in your rehabilitation and treatment. This is all about you!

If you or someone you know has osteoarthritis of the hip, knee or anywhere else in the body, call us on 8555 4099 or click here to book an appointment online so that we can start you on your journey towards better function!

Written by Meg Doyle (Physiotherapist)

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