For an athlete, getting injured is one of the worst things that can happen and it can seem like all the work you have put in to get fit, is wasting away. Depending on the type of injury you may be out of competition and training for a long time. Instead of lying on the sofa throwing rolled up paper into a bin, eating chocolate and feeling sorry for yourself, speak to your physiotherapist about other forms of exercise you can do that will not aggravate your injury and at the same time help you stay fit.

There are many types of low-impact exercises you can do while you are recovering and these will often expedite your return to sport at the end of recovery. Your physiotherapist may advise on some or all of the following depending on the injury:

Swimming
This is one of the best forms of exercise for injured athletes. The buoyancy of the water supports your weight so there is little force on your muscles or joints to cope with. Swimming recruits all the major muscles of the body – arms, abs and legs for a good, stress-free workout. A variation of this is running in the water, either along the bottom or with the aid of a buoyancy aid, through the water.

Cycling
Whether you use a moving bike or a stationary one, cycling is a great form of cardio exercise which helps to burn fat, tone muscle and build endurance. If you have had knee surgery, cycling can lubricate the knee and improve flexibility and range-of-motion. If you have shoulder pain or even after a shoulder operation a static or recumbent (sitting down) bike can allow you work your legs hard without putting stress through the arms.  Your physiotherapist will tell you how long you should stay on the bike and how much resistance is safe for your fitness level.

Rowing
The rowing machine in the gym is a good form of upper-body workout for the athlete who sustained a leg injury as the injured leg can be held to the side of the machine. Rowing in a boat is also good and gives the added bonus of being outdoors in the fresh air and sunshine. If your upper body is injured, this low-impact activity will not cause more trouble, however to be safe, consult with your physiotherapist as to how much and how fast you should perform this exercise.

Stretching
This is a great way to keep the body toned, provide flexibility and increase range-of-motion. However, this should be done under the supervision of your physiotherapist. He/she will tell you what stretches to do, how many and at what range. If necessary, he/she will assist you to perform the stretches until you can do them safely on your own.

Body Weight Exercises
Exercises using your own body weight (such as sit-ups, press-ups and chin-ups) can also help you get some sweat and maintain fitness, just as long as you follow your physiotherapist’s advice.

Becoming injured does not mean that you are tied to the settee to lose all the fitness you have work so hard to achieve. Come in and see us at Platinum Physiotherapy; we will put you on a safe yet effective program.

At the beginning of your exercise you may feel some soreness. This is why warming up before exercise is so important. Athletes who dive into their workout without warming-up before or cooling down afterward may suffer pain from strained muscles or torn ligaments. Athletes that are just starting out may find that they become sore a day or two following their workout. While you should not begin your workout with stiff or sore muscles, you do not have to abandon your exercise. You can warm up, then stretch the sore muscles. As your muscles become stronger, you will find that exercise becomes more comfortable. Then is the time to move to the next level.

A sudden onset of pain during exercise should warn you that something is not right. In the experienced athlete, pain may be related to overuse, or from resuming play too soon after an injury. An acute injury resulting from an impact or twisting can also cause pain. Tendinitis, inflammation of the tendon can cause sharp, burning pain, requiring you to stop the activity and rest. The athlete who tries to continue playing in the presence of pain can exacerbate the injury and surgery may be needed. Failing to get treatment can result in a chronic injury which can eventually sideline an athlete.

Pain may also be a sign that you are using incorrect form. This happens a lot during weight training. The lower back usually takes the brunt of incorrect lifting, resulting in unnecessary back pain. Continuing to exercise in the presence of pain is counter-productive. You are putting undue strain on the muscles and they will suffer injury. Poor technique and weak muscles may also cause pain in amateur athletes and those who play weekend sports. Their muscles have not been conditioned and are therefore subject to pain. Older athletes may also experience pain as a result of deteriorating joint cartilage and weak muscles.

Some pain is expected with exercise and sport. However, pain that persists more than 48 hours and doesn’t go away with rest and icing should be taken seriously. If the pain is felt in the joint, restricts your movement and/or is accompanied by numbness and tingling, come in and see us, or your doctor.

We have been telling you a lot about the wonderful ways that physiotherapy can help you combat illness and injury and return to your prior level of functioning. You now decide to take the plunge and see a physiotherapist, but where do you start? How do you choose a therapist that will put you back on the road to optimum health?

You can speak to someone who has been to a physiotherapist and came back pleased with the results, or you ask your doctor for a referral. He/she will have a list of physiotherapists to whom he refers patients. Note however that you do not need a doctor referral to see a physiotherapist.

First impressions are usually lasting. You can tell a lot about what your relationship with your therapist is going to be from that initial meeting. A physiotherapist should be interested in you and your activities and listen carefully to what you have to say. He/she should outline the treatment options are available and help you choose the one that fits your needs and goals. Most of all, does your physiotherapist should be knowledgeable about your particular problem.

Physiotherapists are university-trained professionals who help people with movement disorders, however many of them have undergone additional training in other areas. Some of them may specialise in sports rehabilitation, spinal conditions, massage therapy, myofascial release and many others. By asking the right questions you can choose the right therapist for the job.

When someone sustains injury requiring rehabilitation, he or she may receive services from different members of the rehabilitation team, depending on the type of injury. The members of the team work in consultation with each other to bring about the best possible outcome. While some areas of their specialty may overlap, each member has a distinct role to play in the patient’s recovery.

Here are a few:

Physiotherapy

This type of rehabilitation deals with movement dysfunction resulting from musculoskeletal or neurological disorders. Musculoskeletal injuries will be those involving muscle, bone, tendons and ligaments. Examples of these are osteoporosis, tendinitis, back pain, knee and shoulder injuries. While physiotherapy is recommended in all of these cases, other types of rehabilitation may be needed as well. Neurological disorders involve the nervous system and may cause paralysis to a part of the body. Examples are stroke, Alzheimer’s, multiple sclerosis, cerebral palsy, headaches and many others. As in the case of musculoskeletal injuries, these may also require other types of rehabilitation.

Occupational Therapy

The duties of the occupational therapist are many and wide-ranging. Anyone who is unable to perform activities of daily living (ADLs) such as bathing, dressing, self-feeding, cooking etc., has fine motor problems, cognitive problems, or sensory motor deficits requires the services of an occupational therapist. He/she deals with such conditions as rotator cuff injuries, hand and wrist fractures, stroke, arthritis, traumatic brain injury, cerebral palsy, Autism and other developmental delays. This specialist works closely with the physiotherapist and some of their duties may overlap. In addition, occupational therapists also work in industrial rehabilitation, assisting employees and employers to optimise their performance and work satisfaction.

Speech Therapy

Speech therapists work with patients who have speech and/or swallowing problems. Someone who has suffered a stroke definitely needs speech therapy in order to help him feed himself independently without choking as well as to restore his speech function. The speech therapist also works in schools with children who have developmental delays such as Down Syndrome, Autism, ADHD and other similar conditions.

A number of other rehabilitation specialists may be found in some settings in addition to the three main ones listed above. Some of these are vision therapists, recreational therapists, art therapists and others. The goal is to provide the patient with all the services necessary to help him return to his prior level of functioning and lead a normal life.

Following a knee replacement, many people experience pain, discomfort as well as decreased range of motion. All of this makes the task of exercising very daunting. However, if you want to return to your prior level of functioning, while at the same time saving your knee, your best option is to begin exercising as soon as your doctor says it is safe to do so. Exercising in the gym can be a sure way of regaining and maintaining strength and function in your knee.

Once your pain has been controlled and you have sufficient range-of-motion, you may want to start with low-impact exercises such as cycling and swimming. Riding a stationary bike will help improve range-of-motion and flexibility. Swimming may begin about 6-8 weeks after the sutures have been removed and the wound has healed. Other acceptable forms of exercise are dancing and golfing. Do avoid those that put stress on the knee such as running, jumping, contact sports and the like. For younger, more active candidates, you may require strength-training with weights, which are safe to use with today’s knee replacement components. But as always, be sure to clear this with your doctor or physiotherapist first.

The large quadriceps muscles help to keep the knee in place, therefore these need to be kept strong and well conditioned. Using the leg press and knee extension machines with light weights will give you the workout you need to increase and later maintain strength in these muscles. Those beneath the knee, such as the calves and hamstrings are also important in supporting the knee, therefore these should be exercised as well. The standing calf raises or the seated soleus machine will assist with this goal.

Maintaining strong legs is vital to proper balance and gait and building muscle helps you burn fat faster and get rid of unwanted kilos you may have accumulated during the recuperation period. Losing the extra weight will put less load on your knee and help you walk better. By following the advice of your doctor and therapist, your legs may be stronger than they were before the surgery.

Who would have thought that a video game manufacturer would actually come up with a fitness “game” that can be used by the whole family? Well, it has happened. Nintendo, the leader in this field, has revolutionised the way we think about, and use, video games by creating Nintendo Wii, a system that forces you to get up off the couch and get moving. It is not a “kids only” game. It is designed for the whole family, including seniors. In fact, some hospitals and aged care homes are adding to their recreational activities. With the addition of the key component “Balance Board”, you have many more games and fitness related exercise programs available to you.

Some of the major features:

BMI (Body Mass Index) check. This is a measure of body fat based on your height and weight. A personal trainer or fitness instructor usually measures this when you begin a program. The Wii does this for you when you enter your height and stand on the Wii Balance Board to read your weight.

Wii Fit Age. After you have measured your BMI, you do a simple balance test on the Balance Board. This shows you how well you control each side of your body. It then assigns you a Wii Fit Age.

After this is done, the Wii guides you through the first three categories of exercise. It acts as a virtual personal trainer. The categories are Strength training, Aerobics, Yoga and Balance games. A wide range of other games and fitness programs have also been developed.

Advantages of the Wii:

The Wii is easy to set up and is wireless, which means less clutter.

It acts as a personal trainer and is used in the comfort of your own home.

It keeps track of your progress through graphs and charts. With your personal profile, it allows you to earn Fit Credits, set personal goals, monitor your Fit Age and even enter exercises you do outside of Wii Fit. Multiple family members can view their personal profile on the profile-selection screen and see their Fit Credit total.

You lose weight and burn fat.

You have a number of games and sports to choose from. You can play tennis, soccer, boxing and many others.

Works on your balance

More fun than a traditional workout.

Disadvantages

If you are already fit and are looking to do some serious aerobics or weight training, this may not be the thing for you.

Having to read the menus and instructions can be irritating for some people.

Using the Wii-mote to find different activities on the screen can also get in the way of your exercise.

The Nintendo Wii has received a lot of positive reviews as a weight loss device as well as a game console the whole family can enjoy.

The evidence – Initial studies were very positive in its effect on fitness and weight loss, however the latest study published in Paediatics Journal in Februuary 2012 found that it had little or no effect.http://pediatrics.aappublications.org/content/early/2012/02/22/peds.2011-2050.abstract It must be remembered though, that this was a comparatively small study which did not limit the childrens other activites.

Like everything else, not all of the Wii’s features will suit everyone. However, if you are looking for a relatively inexpensive way to lose weight, burn fat, improve your balance, breathing and flexibility while having fun, a Wii is better than no exercise. But whether this whole thing is just another technological craze that will soon pass when the next craze comes along, time will show.

We spend a lot of time sleeping, so it’s natural to pay close attention to our mattress. Naturally, our head, neck, and spine health depend on it. However, don’t overlook the innocent looking pillow!

Many of us assume that any type of head support works, but the reality is that the wrong pillow choice can cause neck stiffness, back pain and recurring headaches.

Even a pillow that has served well for many years eventually loses its firmness and support. Therefore, when it comes time to get a new pillow, consider the following to make the best choice:

Always make pillow purchase an individual choice

People come in all shapes and sizes, so it stands to reason that an individual’s neck and head support needs during sleep are unique. Don’t rely on someone else to pick something out for you; make sure you actually test the pillow out before making the purchase. A knowledgeable sleep expert can point you in the right direction, but it does not hurt to have basic criteria in mind (e.g. pillow height, firmness, overall comfort) when visiting the shop floor.

Select quality material as permitted by your budget

The four major categories of pillow are:

Fibre-filled pillows (e.g. micro/polyester fibre)

Down and/or feather-filled pillows

Foam pillows

Latex pillows

Latex pillows are the most expensive, but have the advantage of being hypo-allergenic and longer lasting than either fibre or feather-filled pillows. A quality foam pillow offers good head and neck support and as a result has become a popular choice. Modern “memory” foam technology allows moulding and remoulding of pillows to your shape to prevent gaps with your neck. However, we recommend that you test these out thoroughly before making a commitment.

What type of sleeper are you?

While the majority of people are side sleepers, there are a number of back and stomach sleepers who have different pillow requirements. Side sleepers require more hip and shoulder support, and need thicker pillows. Back sleepers need head and neck support that prevents tilting towards the chest, so thinner pillows are preferable. As always, neck and spine support are priorities for everyone.

Test and buy from a reputable store

It pays to shop for your pillow in person, ideally at a retailer that specialises in bedding products or in a large department store. You are usually free to try different pillows in the presence of specialists, often on beds that closely resemble what you have at home. Don’t be shy about moving and rolling around. You should be certain that your pillow offers enough support and that you will be comfortable for your 6-8 hours day of daily rest.

Expert advice is available

Compared to mattresses, pillows are relatively low cost. Nevertheless, they are vitally important for head, neck, and spine health. When the time comes to buy a pillow and re-evaluate the quality of your sleep, don’t hesitate to consult a qualified physiotherapist who specialises in neck and back pain, and has expertise when it comes to headaches and proper posture.

Following a bout of illness or injury, the natural inclination would be to rest. Pain, loss of energy, restricted movements will all play their part in making you want to stay between the covers, however whether you rest or rehabilitate will depend on a lot of factors. And the final decision will lie with your doctor and/or physiotherapist.

In case you are unaware, more doctors are getting their patients up and walking very early after surgery or injury. For example, if you have had a hip or knee replacement, you would most likely be up the day following surgery. The reason for this is that early mobilisation helps the joint remain flexible and prevents muscles from becoming weak. The same applies to someone who has suffered a fracture of the femur, let us say. Early weight bearing can decrease loss of range of motion, muscle strength, functional impairment and greatly reduce hospitalisation time and cost.

Years ago when someone had cardiac surgery, he was allowed to rest for weeks before attempting functional tasks. When he finally did, he would be so de-conditioned he could barely stand. Nowadays, someone who has had cardiac surgery is up and walking with the physiotherapist the day following surgery. The goal is to restore and maintain the patient’s strength through supervised exercise and functional activities. Early cardiac rehabilitation can improve oxygen uptake, control blood pressure and speed recovery. Also, when exercise is begun early, it is much easier to continue as you become stronger.

Arthritis is another disabling condition that seems to beg rest from everyday activities such as walking. However, exercising with arthritis has been found to not only reduce symptoms, but give you a more positive outlook on life and keep the symptoms at bay. Gentle movements as are done in Yoga, Pilates or tai chi can increase flexibility, maintain muscle strength and improve function.

Not all conditions call for immediate exercise. Some sports injuries and other forms of trauma may require rest for extended periods before exercise can begin. If you have sustained a torn ligament or tendon, you may have to rest for a while before rehabilitation can begin. The length of time will depend on the type and severity of the injury and, of course, on your physiotherapist and doctor. However, in this age of modern medicine, all indications point to early rehabilitation rather than rest for most conditions.

Hip surgery is one of the most frequent procedures performed in hospitals today, as osteoarthritis of the hip takes its toll on a number of elderly and not-so-elderly people. Hip fractures, also common in the elderly, may necessitate hip surgery, which can lay you up for weeks or even months. You can delay or prevent this altogether with a program developed by your physiotherapist.

We will first begin by evaluating your present level of functioning, strength and range of motion. He/she will also consider your lifestyle, needs and goals before designing a program of exercise and pain management. The latter is important to allow you to perform the movements comfortably. Pain management may include the use of heat to relax muscles and increase blood flow. Heat may be in the form of hot packs, ultrasound or electrical stimulation.

Many arthritis sufferers complain of stiffness in the joints. This makes walking and other everyday activities painful and difficult. When pain restricts movement, the joint is not used and may shorten or atrophy from disuse. You may also acquire a limp to compensate for the discrepancy. Your exercise routine will consist of stretching to relieve tightness, increase range of motion, promote flexibility and balance between the limbs. Stretches will be gentle to the point of discomfort, increasing gradually as the pain lessens and range of motion improves.

Another focus of your therapy will be education in joint protection. We will train you to perform strengthening exercises without putting too much stress on the joints. Activities such as lifting and bending may have to be modified in order to protect and prevent further injury to the joints. Use wheeled carts for carrying heavy objects so you don’t have to lift. These and other techniques will go a long way in helping you avoid the dreaded hip surgery.

As always, you should first call us to make an appointment where we may analyse your case and develop a workable rehabilitation program.

The human body is made up of 70% water, and can lose up to 3 litres daily, therefore it stands to reason that we need to maintain our water level in order to be healthy. For proper hydration, it is recommended that adults drink eight 8 glasses of water a day. However, this depends on your age, gender and activity level. Many people, athletes included, do not stay properly hydrated and as a result, suffer the consequences. People who lose a lot of fluids through their daily activities need to replace this water in order for their bodies to perform properly.

Water transports food and other nutrients through the body and helps remove toxins from the blood. Drinking enough water can keep the body energised during mild to moderate exercise when the body is losing water. Water comprises a large part of the fluid that lubricates our joints and muscles. Remaining hydrated during and after exercise can ward off dizziness, cramps and fatigue. Water also aids digestion and prevents constipation. Fibre alone cannot do the job without adequate water intake.

Athletes especially, need to get enough fluids as they lose a lot of water through sweat. However, many athletes underestimate the amount of water they need. Others use sports drinks, which do supply the fluid but may add calories as well. Experts tell us that these sports drinks are not necessary unless you are working out for extended periods. How much water is enough? The rule of thumb is to follow your thirst. Keep a bottle of water nearby and drink when you feel thirsty. You can also weigh yourself before and after working out to see how much fluid you lost.

How much water is too much? If you drink so much (at a rate greater than you can excrete) that you develop a condition called hyponatremia in which the blood becomes diluted from too much water and sodium levels drop to dangerous levels. Hyponatremia can lead to nausea, headaches, confusion and in extreme cases, coma and death. This condition is seen in endurance athletes who drink too much water, but it is extremely rare.

Whether you are an athlete or not, you need adequate water to keep your body functioning the way it was designed to do. Drinking fizzy drinks, fruit juices or coffee is not a substitute for water. The more you drink water, the easier it becomes. You acquire a taste for it and will soon see the difference in your overall health and performance.