TMJ Physio

By Aaron Woolley, Physiotherapist

Continuing with the Robina Physio blog series, we now delve into Temporomandibular Joint (TMJ) Dysfunction and the role of TMJ Physio. This intricate joint plays a vital part in essential daily activities like breathing, eating, drinking, and speaking, making it undeniably significant. Often, we overlook its importance until we encounter TMJ dysfunction and the ensuing pain that arises when something goes amiss. Understanding the complexity and importance of the TMJ can help us appreciate the need for specialised care when addressing any issues related to this crucial joint.

TMJ pain often presents with the following symptoms:

• Jaw and/or ear pain
• Neck, shoulder and upper back pain
• Headaches
• Clicking, grinding and popping of the jaw
• Locking of the Jaw
• Limited ability to open and/or close the mouth
• Clenching and grinding of the teeth
• Change to your bite
• Dizziness

Problems with the TMJ can be both acute and chronic in nature, are often painful and can be very debilitating for the individual suffering with TMJ dysfunction. So, let’s dive a bit deeper into what the Temporomandibular joint is and ways to manage TMJ dysfunction.

What is the Temporomandibular Joint?

The TMJ (Temporomandibular Joint) acts as a vital connection between your mandible and the temporal bone of your skull, forming your jaw joint. It is categorised as a condylar, synovial, and hinged-type joint. This classification indicates that the TMJ articulates with the condyles of the mandible and temporal bone, has a joint capsule encompassing the joint, filled with synovial fluid, and is equipped with an articular disc (and retrodiscal tissue). The movement of this joint is akin to a hinge, allowing for proper functioning and mobility.

In addition to its complex structure, the TMJ relies on essential ligaments to provide joint stability. Moreover, the TMJ is supported by crucial muscles, including the Masseter, Temporalis, Medial Pterygoid, and Lateral Pterygoid muscles. These muscles play a vital role in facilitating the proper functioning and movement of the TMJ.

As a TMJ Physio, it is crucial to focus on the relevant anatomy that impacts the joint’s well-being. This includes considering the elements contributing to joint stability, such as ligaments, the articular disc, and retrodiscal tissues, which are often associated with pain in various TMJ conditions. Additionally, the surrounding muscles play a pivotal role in TMJ function.

Among the listed muscles, special attention is given to the Lateral Pterygoid muscle due to its unique significance. Cadaver studies have revealed a direct connection between this muscle and the anterior portion of the joint capsule and articular disc, suggesting it may play a substantial role in TMJ dysfunction. Understanding and addressing these anatomical aspects are fundamental in providing effective treatment and management for TMJ-related issues.

Causes of TMJ Dysfunction

There are many possible causes of TMJ pain and dysfunction some of the more common causes include:

1. Inflammatory Conditions: This can involve inflammation of the articular disc (discitis), synovial capsule (synovitis), retrodiscal tissue (retrodiscitis) and muscles and/or tendons. Although technically speaking, when the tendon is involved, this is not actually considered inflammatory and would be termed a tendinopathy. This occurs as a result of chronic teeth grinding (bruxism), clenching, heavy chewing or prolonged mouth opening e.g. during a dental procedure. But can also occur acutely from a direct trauma including a whiplash injury.
2. Joint derangement: This involves displacement of the articular disc. This also occurs as a result of chronic teeth grinding (bruxism), clenching, heavy chewing or prolonged mouth opening e.g. during a dental procedure. But can also occur acutely from a direct trauma.
   • Displacement with reduction – is when the articular disc displaces anteriorly (forward), bunching up within the joint. At a particular point in the opening cycle the disc will reposition or reduce causing an audible and palpable clunk in the jaw. The jaw often deviates to the affected side when this occurs.
   • Displacement without reduction – is a more severe circumstance where the disc does not reduce often causing significant pain and loss of range (ability to open). This is called a closed lock. There typically isn’t associated clicking or clunking with this type but patients do report a clunk at the time the lock occurred.
3. Muscle Spasm: Once again, this also occurs as a result of chronic teeth grinding (bruxism), clenching, heavy chewing or prolonged mouth opening and is heavily affected by cervical (neck) posture. This condition is commonly referred to as Trismus (lock jaw) and can be very painful and cause severe limitation to the movement of the jaw even though structurally the TMJ is not affected. Thankfully a properly trained TMJ Physio like at Robina Physio on the Gold Coast can make a big difference to your pain and dysfunction.
4. Hyper-mobility: Can be related to laxity of the articular ligaments, joint capsule and articular disc. This laxity often leads to excessive movement of the articular disc, resulting in deviation of the jaw (often away from the affected side). Long term hypermobility can lead to degenerative type changes to the articular disc which can lead to a failure of the disc reducing during closing, causing the TMJ to become stuck open. This is called an open lock and more often occurs after very wide opening such as yawning or very long dental procedures.
5. Degenerative Arthritis: This is often due to age related degeneration but can also occur prematurely due to a traumatic injury at a younger age. These changes are visible on X-ray as a flattening of the condylar head of the mandible. Joint crepitus is often felt and heard during opening and closing.

Assessment of TMJ Dysfunction

The TMJ Physio’s at Robina Physio on the Gold Coast regularly work very closely with your Dentist and/or Maxillofacial Specialist. This is especially important to help protect your teeth from and any new or further damage and to arrange additional treatments including occlusal splints and in some more severe cases Botox injections or surgery.

When you visit a TMJ Physio at Robina Physio on the Gold Coast, you can expect to undergo a comprehensive assessment. This will include taking a detailed history and conducting a thorough examination. During the examination, we will assess your posture, jaw position, and tongue placement. We will also palpate the TMJ, muscles, and ligaments, looking for any signs of tenderness, swelling, spasms, or hyper-mobility.

The quality of movement of your neck and jaw will be carefully evaluated, with specific attention given to your bite, range of opening, and any deviations observed during opening and closing. Additionally, we will briefly examine your tongue and cheeks for any indications of clenching, such as scalloping, as well as signs of teeth grinding.

In some cases, further investigations may be necessary, and we may recommend scans of your TMJ using OPG X-rays and/or an MRI of your jaw.

At Robina Physio on the Gold Coast, our TMJ Physios work closely with your Dentist and/or Maxillofacial Specialist. This collaboration is especially important in protecting your teeth from any new or additional damage and in arranging additional treatments like occlusal splints. In more severe cases, interventions such as Botox injections or surgery may also be considered. Our aim is to provide comprehensive care and support to address your TMJ issues effectively and improve your overall well-being.

TMJ Physio Treatments

Thankfully TMJ Physio can be highly effective when targeting TMJ dysfunction and pain. At Robina Physio on the Gold Coast we use a number of modalities with very good results for our patients. Treatment modalities we use include:

1. Soft Tissue Release: This includes manually releasing the muscles around the head, neck and jaw through massage and trigger point therapy. We will also teach you how to do some self-trigger point release at home.
2. Dry Needling: This involves inserting acupuncture needles to very specific muscles in the neck and jaw. Including the key muscles mentioned earlier in this blog, the Masseter, Temporalis, Medial and Lateral Pterygoid muscles.
3. Muscle Strengthening and Postural Correction: It is important we strengthen the muscles that support your head, neck, scapula and jaw. This involves some very small specific exercises for your jaw and more global exercises for your neck and back. We will also give you extensive advice about ways to help improve your jaw, head and cervical posture.
4. Adjunct Treatments: These would include treatments from other health professionals including Dentists, Maxillofacial Specialists, GPs and Psychologists. The need for each does vary from patient to patient but its importance cannot be underestimated. For example, in some cases stress may be a major factor, therefore additional support from your GP and/or psychologist will be helpful in addition to your TMJ Physio. We would also consider treatments such as anti-inflammatory medications, occlusal splints and in some cases Botox injections depending on the case.

TMJ Physio Gold Coast

I hope you found this information helpful. The Physiotherapists at Robina Physio are one of the few Physiotherapists on the Gold Coast with additional training in the management of TMJ dysfunction and pain. If your struggling with TMJ issues please don’t hesitate to Contact Us on (07) 5578 7233 or BOOK ONLINE.

Osgood-Schlatter Disease

By Jonathan ‘Yona’ Dorfzaun, Physiotherapist.

Osgood-Schlatter Disease (OSD) is a common cause of anterior knee pain in adolescents and young adults who are still skeletally immature. OSD usually develops during adolescence between ages 10 to 15 years for males and 8 to 13 years for females. It is more common in boys than in girls and it often presents during significant growth spurts.

OSD (Osgood-Schlatter’s Disease) usually manifests without any specific trauma or injury. Instead, it develops as gradual anterior knee pain, often accompanied by tenderness at the bottom of the kneecap and on the bony area at the top of the shin, where the patellar tendon attaches to the tibial tuberosity (refer to the picture below). The condition is typically a result of repetitive stress activities like jumping and sprinting. Common sports associated with Osgood-Schlatter’s include Athletics, Netball, Basketball, Volleyball, Gymnastics, Tennis, and various Football codes. Additionally, in 20% to 30% of patients we see in clinic, symptoms can affect both legs.

Beyond rapid growth spurts, other factors that can contribute to the condition are poor flexibility of the quadriceps and hamstrings muscles, as well as incorrect alignment of the knee during activities such as walking, running, jumping, kicking, or cycling.

What will you feel?

Most cases of Osgood-Schlatter’s Disease (OSD) are characterized by increased anterior knee pain, with or without swelling, which intensifies during physical activities like running, jumping, cycling, kneeling, walking up and down stairs, and kicking a ball.

One significant indicator of OSD is tenderness upon touching the bony part at the top of the shin, known as the tibial tuberosity. In certain instances, the tibial tuberosity might undergo growth, leading to the noticeable presence of a lump. It’s crucial to note that the size of this bony prominence does not necessarily correlate with better or worse outcomes of the condition. Additionally, individuals with OSD may experience tightness in the front and back of their thighs and could even feel a sense of heaviness in their legs by the end of the day.

OSD predominantly arises as an overuse injury, often becoming apparent after activity or an increase in physical demands. The repetitive strain and microtrauma endured during these activities lead to irritation of the growth plates situated at the top of the shin, specifically at the bony part called the tibial tubercle apophysis. Pain typically indicates irritation of these growth plates. While severe cases may occasionally result in partial avulsion or fracture, such occurrences are rare. X-rays are not routinely necessary, but in severe cases where a fracture or avulsion is suspected, they might be considered.

It’s essential to recognise that Osgood-Schlatter disease can present similarly to several other knee injuries, including Sinding-Larsen-Johansson Syndrome, Patello-femoral Joint Syndrome, and Patella Tendinopathy. Hence, if your child experiences new-onset knee pain, seeking professional medical advice from reputable practitioners like those at Robina Physio on the Gold Coast is highly recommended. An accurate diagnosis made early on and a well-structured treatment plan can ensure effective management of the condition.

Treatment

At Robina Physio on the Gold Coast, our comprehensive treatment plan would typically encompass various approaches to effectively manage your symptoms. We may utilise techniques such as massage, stretching, dry needling, and/or ice therapy to alleviate discomfort and promote healing. Additionally, we would focus on activity modification to minimise activities that aggravate your condition, allowing your body the necessary time to heal through relative rest. Our goal is to provide you with a tailored and holistic treatment plan that addresses your specific needs and facilitates a smooth recovery.

During your physiotherapy sessions at Robina Physio on the Gold Coast, the primary goal is to discover the optimal balance, that “sweet spot,” where you, as an athlete, can engage in your desired activity or sport with minimal to no pain. Our focus is on effectively managing your running and jumping load in the short term, allowing you to continue participating within the injury’s limits, facilitating the healing process. Complete cessation of activity may not always be the best long-term solution.

We have achieved great success in managing our patients by implementing a comprehensive lower limb mobility, strengthening, and progressive loading program. This approach addresses any stiffness or weakness that contributes to the irritation of the tendon over your kneecap and shin. However, the most crucial aspect of your journey is determining the appropriate level of activity that your body can handle before pain arises.

An essential message we convey to our patients regarding Osgood-Schlatter disease is that it follows a natural progression and is a self-limiting injury. This means that with proper pain management, you can continue with your regular physical activities. Our role is to help you identify the suitable intensity and frequency while also reducing your pain, ensuring a smoother recovery process.

The good news!

Osgood-Schlatter Disease has an excellent prognosis! The condition is self-limiting and acute periods usually recover within a month. However, if unnoticed or untreated pain may persist up to 2 years or when you have stopped growing!

The Physiotherapist’s at Robina Physio on the Gold Coast are here to help with any of your knee injuries, including Osgood-Schlatter Disease. Contact us on (07) 5578 7233 or BOOK ONLINE.

Core Strengthening In Under 10 Minutes 

By Aaron Woolley, Physiotherapist.

So many of us want that super strong core but struggle to find the time for a core strengthening program, including me. Well today you’re in luck because I have developed and willing to share an excellent core program I have developed to achieve a killer core in minimal time, and I use it myself. The purpose of this core program is build an incredibly strong and functional core not just that elusive 6 pack.

This program is suitable for almost everyone, ranging from the weekend warrior to athletes such as runners, swimmers, cyclists, footballers and golfers. I have put a lot of thought into this core program, making sure in flows with ease going from prone to side to supine, as well as making sure it includes key concepts like plank holds, torso flexion/extension, rotation and anti-rotation.

For those people out there trying to build your core strength after an injury (e.g. back injury) I haven’t forgotten you either. Once you are past the acute stage of your injury and cleared by your Physio the beginner stage should be suitable for you provided you have the adequate core and lumbar control. But please beware as the advanced and expert phases have not been designed for people with a history of lumbar spine injuries.

Disclaimer: There are components in these programs that require a significant amount of core and lumbar spine control. You must be able to maintain a neutral spine through these exercises otherwise you are risking injury (e.g. lumbar disc injury). The advanced and expert levels are only designed for highly fit and strong individuals with no history of back injuries. If this is not you please don’t attempt those levels. I would recommend you seek advice from the Physiotherapists at Robina Physio on the Gold Coast or your local health professional (Physio, GP, Chiro or Osteo) before attempting this as you may need some instruction about how to engage your core and pelvic floor muscles properly and maintain a neutral spine.

Beginner

This level is suitable for people who are new to core training or starting a rehab program that involves specific core strengthening.

To complete this program do 2-3 sets of 10 repetition of each exercise.

1. Plank Knee Drops

Starting on your hand and knees, engage your pelvic floor and core muscles.

Transition to the position pictured with control (hand and feet).

Hold for a few seconds and return to the starting position, then repeat.

 

2. Bird-Dog

Starting on your hands and knees.

Engage your pelvic floor and core muscles ensuring you maintain a straight line from your head to your hips.

Raise your arm up and extend your opposite leg back, then lower them to the ground. Then swap sides and repeat.

3. Side Plank (Knees) with Leg Lift

Lying on your side with your elbow under your shoulder, bottom leg bent at 90 degrees and top leg straight.

Maintain your shoulder position and keep your hips facing forward, lift your hips into the air. Hold this static position while doing the leg lifts

Then slowly lift your upper leg up and down for the prescribed reps. Then repeat on the other side.

4. Dead-Bug

Start by laying on your back with your hips and knees bent at 90 degrees and arms raised above your shoulders.

While maintaining control of your core and spine slowly extend one arm above your head and lower your opposite leg towards the floor. Then repeat on the other side.

The lower you drop your leg/arm to the ground the harder the exercise.

5. Glut Bridge

Start by laying on your back with your arms by your side and knees bent.

Engage your core and gluts.

Slowly lift your hips off the ground.

 

 

Intermediate

This level is suitable for people who have an active lifestyle and no back injuries. You should be able to hold a plank on your feet for 30-40 seconds to have success with this level.

To complete this program do 3-4 sets of 10 repetition of each exercise.

1. Plank Walk Ups

Start in a plank position on your elbows and feet. (If on feet is too hard can adapt to plank on elbows and knees).

Maintaining your body control push up onto your hands (one at a time).

Then slowly lower back down to your elbows and repeat.

 

2. Mountain Climbers

Start in a plank position on your hands and knees.

Keeping your core and upper body controlled lift one leg off the ground and slowly bring your knee to your chest.

Return your leg to the starting position and repeat on the other leg. Repeat for the prescribed reps.

 

3. Side Plank with Arm Lifts

Start in a side plank position on your elbow (or hand) and feet. If feet is too hard adapt to knees.

Maintaining your shoulder and body position, slowly lift your upper arm from your hip to above your head. Then return arm to hip and repeat.

Complete prescribed repetitions on both sides.

4. Windscreen Wiper (Knees Bent)

Laying on your back with arms by your side and knees and hips bent at 90 degrees.

Keeping your head on the ground and core/pelvic floor engaged slowly lower your legs to the side. Then bring them back to the centre and lower to the other side. 1 x left + 1 x right = 1 repetition.

The lower your legs go the harder this exercise is. Control is the key so don’t push it too far.

5. Russian Twist

Start sitting on the ground with you knees bent and heels on the floor.

Slightly lean your torso back maintaining good posture.

Slowly rotate your upper body to the left and right.

1 x left + 1 x right = 1 repetition.

NOTE: If you have a history of lumbar spine injuries swap this for a single leg glut bridge.

Advanced 

This level is suitable for people who have a long history of physical activity and train regularly. You should be able to do 5+ push ups on your feet to have success with this level.

To complete this core strengthening program do 3-5 sets of 10 repetition of each exercise.

Only attempt this level if you have excellent core strength, can maintain a neutral spine and have no history of back injuries.

1. Commando Push Up

Start in a push up position (Hands and feet).

Lower your body to the ground while simultaneously bringing one knee to your elbow. Then return to start position.

Repeat lifting the opposite leg each repetition. Ensure you maintain you body control while lifting your legs.

 

2.  Pike with Alternating Legs

Start in a plank position with one leg raised in the air.

Keep your core engaged, spine and arms straight push through your hands lifting your hips into the air.

Lower your body back to start position, swap legs and repeat for the prescribed reps.

(Note: Picture is showing pike with 2 legs on ground. You should only have 1 leg on the ground at a time.)

3. Side Plank Twists

Start in a side plank position on your hand and feet with one foot in front of the other. Top hand is raised to the ceiling .

Maintaining your body position rotate your upper body your upper arm under your opposite arm pit.

Return the start positions and repeat. Do on both sides.

4. Windscreen Wipers (Legs Straight)

Start by laying on your back with your arms by your side and legs extended straight towards the ceiling.

Maintaining your core control and keeping your head on the ground slowly lower your legs to the side. Then return your legs to the centre and repeat lowering to the opposite side.

 

5. Bicycle Crunch

Laying on the ground with legs straight just off the ground and hands behind your head.

Slowly crunch and twist bringing your opposite elbow and knee together. Repeat this movement on the opposite side.

1 x left + 1 x right = 1 repetition.

 

Expert

This level is only suitable for incredibly strong and physically fit people that have a long history of physical activity and train over 3-4 times per week. You should be able to do at least 10-15+ push ups on your feet to have success with this level.

To complete this core strengthening program do 4 sets of 30 seconds on / 15 seconds off (45 second round) for each exercise.

Only attempt this level if you have excellent core strength, can maintain a neutral spine and have no history of back injuries.

1. Commando Push Up with Clap

Start in a push up position (Hands and feet).

Lower your body to the ground while simultaneously bringing one knee to your elbow, then return your leg to the ground.

Explosively return to start position and clap your hands together.

Repeat lifting the opposite leg each repetition. Ensure you maintain you body control while lifting your legs.

2. Plank with Arm/Leg Reaches

Start in a plank position on elbows and feet.

Maintaining your body position, extend one arm in front above your head and lift the opposite leg into the air.

Return to start position and repeat on opposite side.

 

3. Side Plank Twist with Elbow to Knee

Start in a side plank position on your hand and feet with one foot in front of the other. Top hand is raised to the ceiling .

Maintaining your body position rotate your upper body your upper arm under your opposite arm pit.

At the top position touch your upper elbow and knee together. Return to start position and start next repetition. Return the start positions and repeat. Do on both sides.

4. Reverse Crunch to Wiper

Start by laying on your back with arms by your side on the ground. Your legs should be straight just above the ground.

Maintaining your core and keeping your head on the ground lift your legs up to the ceiling.

Then slowly lower your legs to the right and left, followed by returning to the start position.

5. Toe Touches

Start by laying on your back with arms extended towards the ceiling. Your legs should be straight just above the ground.

Keeping your arms straight, engage your abdominal muscles to raise your upper body off the floor, trying to touch your toes with your fingers, then lower to the start position.

Progression: Alternate touching opposite hand and foot together. Don’t attempt if you have a history of lumbar disc issues. Swap in a bicycle crunch instead and make sure you maintain a neutral spine.

I hope you enjoy this core strengthening program. If you would like some help developing a personalised core strengthening routine the Physio’s at Robina Physiotherapy on the Gold Coast are here to help. Contact us on (07) 5578 7233 or BOOK ONLINE.

Image credit: Telehab.

Office Ergonomics

By Corinne O’Connor, Physiotherapist.

Over the past few years so many of us have shifted our work space from an office building to working from home, at least part of the time.  And that usually involves finding a workspace that works.  The problem is that without a good set-up, we are more prone to pain and injury.

Office Ergonomics – what exactly is that?

Ergonomics derives from two Greek words: ergon, meaning work, and nomoi, meaning natural laws. Combined they create a word that means the science of work and a person’s relationship to that work.  In practice, ergonomics is about designing and arranging things in a workspace so  that the people and things interact most efficiently and safely.

Our bodies are designed to work most efficiently in certain postures.  Our spines are designed in an S curve, and when this curve is maintained, all the muscles work most optimally.  When we overextend or flatten this natural curve for prolonged periods of time, we put more strain on our muscles, nerves, ligaments and skeleton.

Chair selection 

Investing in a high-quality office chair is undoubtedly a wise decision, particularly one that offers adjustable features like height, backrest, and seat tilt. Some chairs come with arms, while others don’t, and the choice depends on personal preference. However, it’s essential to consider that chairs with arms may not always allow for close proximity to the desk. Thankfully, certain office chairs come with adjustable height arms, enabling customization to suit individual body types and requirements.

When it comes to chairs, a one-size-fits-all approach doesn’t apply. Each person has unique dimensions, and the length of our thighs plays a significant role, as it can make certain seats feel either too deep or too short for proper support. Much like testing a mattress before committing to it for eight hours a day, the same consideration should be given to office chairs. Ensuring the chair fits well and provides adequate support is crucial for maintaining comfort and productivity during long work hours.

 

Find an office supply store where you can be like Goldilocks and try a few chairs until you can say “this chair is just right!”  Make sure you test it under a desk to make sure any arm supports don’t restrict you from moving in close.

Desk Selection/Set-up

In reality, many of us find ourselves working with whatever desk we have available when setting up a home office, and this article will take that into account. However, it remains essential that the desk space allows for the screen to be positioned at an appropriate distance directly in front of you as you pull your chair under the table. Prolonged neck rotation while looking at a screen can lead to discomfort around the neck and shoulders and possibly even nerve symptoms in the arms. If you use multiple screens, it’s best to arrange them towards the back of the desk to minimize neck rotation.

Moreover, ensuring adequate legroom is crucial, so it’s a good idea to declutter under the desk. Having enough space to move your legs while sitting can improve circulation and overall comfort.

For those who spend extended hours at their desks, considering a stand-up desk might be a beneficial option. This allows for regular changes in posture throughout the day, which promotes the health of muscles, joints, and ligaments. Varying your position between sitting and standing can be advantageous for overall physical well-being.

Finding the right chair vs desk height combo

Strive for a setup that incorporates 90-degree angles. Your posture should ideally maintain right angles at your hips, knees, ankles, and elbows. In practical terms, begin by adjusting the chair height so that your shoulders feel relaxed, neither raised nor drooping, while your arms rest on the desk to reach the keyboard comfortably. Once you’ve found the right chair height, ensure that your lower limbs are also at approximately 90-degree angles. If they aren’t, you might consider using a footrest to achieve the optimal posture.

Computers

Computer placement is of utmost importance for maintaining proper ergonomics. Surprisingly, many people position their screens too low in relation to their eyes. For optimal posture, the top of the screen should align with your eye level when sitting upright. If needed, you can use books or suitable risers to achieve the correct height (and maybe even impress your colleagues with your resourcefulness!). For laptop users, investing in a laptop stand and using a wireless keyboard and mouse can provide the same benefits.

Moreover, most keyboards come with adjustable feet underneath them. Utilising these feet to elevate the keyboard slightly puts your wrists in a more efficient position for typing. Ensure that the keyboard is placed far enough back on the desk to allow support for your forearms. Neglecting forearm support can lead to overused neck and shoulder muscles, resulting in discomfort and pain.

To prevent injury from sustained or repetitive movements, consider using a good ergonomic mouse and/or a mousepad. These accessories can help protect your operating arm and improve overall comfort during prolonged computer usage. Prioritising proper computer placement and using ergonomic tools can significantly contribute to your well-being and productivity at work.

Documents and Phones

If you work from documents when using your computer, putting them on a document stand not only improves your posture, but also means you are less likely to spill your coffee on them!

If you spend a lot of time on the phone, a headset or at least using a handsfree speaker will reduce the temptation of poor posture.   

Have you ever thought about using voice to text to save on typing effort?  Incidentally, did you know your mobile probably has a little microphone at the bottom of the text message screen where you can speak and it converts it to text?  It’s faster, and so much better for your arms and hands. 

Lighting

We often forget about light!  Make sure your work space has adequate light but no glare so that your eyes don’t have to work hard at reading.  This will reduce your risk of headaches and dry eyes. 

Good workday practice

We are all aware of this, but it’s essential to be reminded: MOVE REGULARLY! This is the best thing you can do for your body. Prolonged postures can tire active muscles, strain ligaments, and cause inactive muscles to shorten. The key is to take short breaks regularly. It doesn’t have to be a long interruption; a quick break for a cuppa and some shoulder circles, head movements (up, down, and side to side), as well as stretching your arms and legs can do wonders. Don’t forget to take a few deep breaths too. Not only will this benefit your body, but it will also boost your mental clarity and productivity.

Consider setting an alarm on your phone as a gentle reminder, and most importantly, don’t ignore it!

Oh, and let’s not overlook the importance of staying hydrated. Remember to drink water throughout the day. While coffee may be a go-to for many, it can dehydrate your tissues, making you more susceptible to injury and discomfort. It’s essential to balance your caffeine intake with adequate rehydration to maintain your well-being while staying focused and alert.

But I have pain already … what should I do?

At Robina Physio on the Gold Coast we can provide a thorough assessment and treatment with regards to your particular problem. Whether it is a chronic condition or an acute pain, we can provide individualised treatment and advice on exercises, postures and work set-up to help you on the road to recovery. Contact us on (07) 5578 7233 or BOOK ONLINE.

Injury Prevention – Load Management  

By Aaron Woolley, Physiotherapist

The next part of the Robina Physio blog series continues from my previous post about goal setting and injury prevention. Once your goals are set the next part of the puzzle is trying to achieve them without breaking too many times. A well thought out and structured plan won’t stop every injury but it can certainly help prevent injury occurrence and hopefully severity.

Defining Training Load

Before delving into how we go about managing load we need to define it. Load is a term used to describe the training related stress that is placed on the body. Other terms you may hear is “acute load” which is what you did in the last 7 days and “chronic load” which is what you did in the 4 weeks. Proper planning needs to consider more than just which body structures are being stressed for each specific sport because the nature of training load on the human body is highly multifactorial. Training load places physical, psychological, physiological, cognitive, emotional and technical stress on the human body.

From an injury prevention point of view, stressors on connective tissues such as muscle, tendon, ligament and bones are what we predominantly focus on managing. This is even more important when returning from injury because people that have had a recent injury have a noticeably increased risk of injury the same or a different body part again.

Managing Training Load

I truly believe the most important thing to consider here is the individual/athlete. A deep understanding of the person you’re dealing with holds the utmost importance. This includes their physiology (age, sex, medical history/injury history), their training history, mental and nutritional health and not to be understated their non-sports demands (family, work, study).

From here we can follow a few simple principles to help prevent injury. Keep in mind this is a very simplistic overview of what research tells us.

1. Try to keep your load consistent. This links back to acute vs chronic load. Sharp increases or decreases of load will put you in the danger zone for an injury. Aim for weekly increases that do not exceed 30% and decreases that are within 20%. The data has shown that increases above 50% increase your injury risk by up to 8 times.
2. Keep it simple. Many of the new fitness/training trends prioritise excitement and flashiness over results. Plus, they also tend to have high injury rates. Sometimes sticking to a tried and tested plan is the best option, especially when you’re just starting out.
3. Listen to your body. A simple idea but often neglected. This mainly relates to giving your body enough recovery between sessions. If you’re feeling flat and/or sore maybe consider dropping the intensity or volume for that session. If you’re mentally spent maybe you need a well-timed rest day or some active feel good type of activity.
4. Don’t neglect your body. To help prevent injury it’s a good idea to add in some extra recovery aids. You could consider some stretching, foam roller and recovery baths. At Robina Physio on the Gold Coast we can also help with some preventative treatments including massage and dry needling. Got a niggle? Then BOOK NOW before it gets too bad.
5. Consider some technique correction and/or cross training. Technical correction help improves your bodies efficiency leading to improved connective tissue loading. Cross training is a simple way to keep you moving whilst minimising overload to the specific body parts you train most.

I hope these posts have been helpful and informative. If you need some assistance managing an injury or if you need some expert advice developing a training load plan and prevent injury Contact Us on (07) 5578 7233 or BOOK ONLINE. The Physiotherapists at Robina Physio on the Gold Coast would love to help.

 

References

Blanch P, Gabbett TJ. (2016). Has the athlete trained enough to return to play safely? The acute:chronic workload ratio permits clinicians to quantify a player’s risk of subsequent injury. Br J Sports Med; 50: 471–475.