Happy Baby Smiling

Mastitis

/in

Mastitis

By Aaron Woolley, Physiotherapist.

Mastitis, a prevalent concern among breastfeeding women, affects at least 1 in 10 individuals. Despite its common occurrence, many people lack a comprehensive understanding of its causes, warning signs, and optimal treatment approaches. Mastitis entails inflammation of the breast tissue and presents in two forms:

  1. Non-infectious mastitis: This type is typically caused by blocked milk ducts, leading to the retention of milk within the breast.
  2. Infectious mastitis: In this variant, a bacterial infection affects the milk within the breast.

It is crucial to address non-infectious mastitis promptly, as untreated cases may progress into infectious mastitis. This progression occurs when the blockage provides a breeding ground for bacteria, leading to an infection of the retained milk within the breast tissue.

Baby Breastfeeding Mastitis

Symptoms

Mastitis can manifest with a combination of local and/or systemic symptoms. Generally, more severe infections tend to trigger a broader range of systemic symptoms. Here are the key signs to be vigilant about:

  1. A reddened area of the breast, which may feel tender, hard, and painful, with or without an apparent lump.
  2. Localised heat surrounding the painful area.
  3. Red streaks extending outward from the affected region.
  4. Fever, ranging from low grade (38.5° or below) to more severe (above 38.5°).
  5. Flu-like symptoms, including body aches, joint pain, nausea, and a sense of lethargy or fatigue, often with a rapid onset.

Treatment

  • Most importantly keep removing the milk either via breastfeeding or expressing. And don’t worry its quite ok for your baby to continue drinking this milk
  • Apply warmth to the breast, especially prior to feeding or expressing. This can be achieved with a gently warmed heat pack and/or nice warm shower
  • Gentle massage can be effective but be careful to massage towards the areola and not hold your breast in a way to create another blockage.
  • Ultrasound therapy provided by a physiotherapist is highly underrated for the management of mastitis. This treatment technique is incredibly effective, pain free and quick.  The ultrasound waves help to loosen and break up the clogged duct allowing milk to flow once again.

The Physio’s at Robina Physio on the Gold Coast have additional training to provide this treatment technique so please BOOK NOW.

If you are experiencing severe systemic symptoms don’t hesitate to seek medical advice as there is a good chance you will also require antibiotic therapy to help treat your mastitis. Happy Baby Smiling Mastitis

A Quick Word of Support

After watching my wife struggle with repetitive bouts of mastitis and even bigger issues with keeping her supply up with the demands of our little bubs I realised the mental toll on mums with breastfeeding babies is incredible. She tried everything ranging from the above treatments to diet changes, supplements, booby bickies, and even medication to help increase her supply. Eventually she was forced to make the tough call and switch to formula. It was obvious this made her feel like a failure as a mum and was a really hard transition for her, although was an easy change for our babies. In the end our babies have grown into 3 amazing kids (most of the time), so please don’t be too hard on yourself and get down with these early struggles, cause at the end of the day breastfeeding is bloody hard work and everything will work out perfectly in the end.Happy Kids Mastitis

If you’re struggling with mastitis the team at Robina Physio on the Gold Coast are here to help, share our knowledge and support you in a caring and compassionate manner. Contact Us on (07) 55787233 or BOOK NOW online.

Runner Lacing Up with Achilles Pain

Shin Splints

/in

Shin Splints (Periostitis)

By Aaron Woolley, Physiotherapist Gold Coast.

Shin splints and shin pain while running is a common and often frustrating issue which can affect all runners ranging from the causal/recreational runner, to the elite athlete.

Shin pain can be felt in two distinct regions. Firstly, the anterior (front) portion of the tibia which is often related to a muscular origin. Secondly, medial (inside) shin pain along the inside border of the tibia is due to inflammation the periosteum (periostitis) which lines the outside of our bones. Clinically this condition is called medial tibial stress syndrome, but it is often called shin splints.

Shin Splints Robina Physio

It’s important to note that specific pain and tenderness along the bone the of the tibia (lower leg) can also be a sign of a bone stress injury/stress fracture. Therefore, seeking medical advice is recommended for all people suffering with shin pain. If you’re experiencing shin pain but unsure of its origin the Physiotherapists at Robina Physio on the Gold Coast can help diagnose and treat you effectively.

What Causes Shin Pain/Shin Splints?        

Shin splints typically occurs following sudden changes in physical activity, particularly running loads. These changes include frequency, intensity, volume, terrain or even changes in technique and/or footwear. Examples can include, sharply increasing the number of training days, running longer distances or trying to adopt a forefoot running style incorrectly. We also see shin splints occurring frequently after returning to running from a period of rest e.g. after the offseason.

How Does Shin Splints Present?

Shin splints are characterised by pain along the inside border of the tibia. Swelling in the area may or may not be present. It is common for shin splint related pain to:

  • Be dull and throbbing progressing to sharp and razor-like
  • Occur both during and after exercise
  • Often worse at the beginning of running, gets better as you warm up, then worse again following running
  • Aggravated by touching the inside portion of the shin

Common findings?

Muscle weakness and reduced flexibility of the ankle are major features associated with shin splints. The major muscles affected are the Gastrocnemius and Soleus (calf muscles).

The human body works as one large functional unit and not just a combination of separate limbs. So, it is crucial we look above and below the shin as well. Foot biomechanics can often be altered in shin splints. But more commonly we see hip and pelvic muscle weakness on both the affected and non-affected side.

At Robina Physio on the Gold Coast, we have an added layer of knowledge and therefore understand that it is never as simple as one specific region or joint causing the issue and will explore all components that are leading to your shin pain.

How Are Shin Splints Treated?

The first step in managing shin pain is all about load management. This often requires slightly decreasing your running initially, followed a graduated build-up of running volume and intensity. Getting this process right is the key to success, this enables re-building of tissue tolerance of the bones, tendons and muscles of the lower limb. Bone can be very unpredictable with how it responds to training, so guidance from an expert practitioner like at Robina Physio on the Gold Coast is very important.

The next step of the process involves 2 equally important parts. Firstly, we need to loosen the tight structures around the lower limb. This can be done with soft tissue massage, dry needling and stretching exercises. Secondly, we need to strengthen your calf muscles and the muscles controlling the biomechanics of you lower limb. This would include calf raises, glut maximus, medius/minimus and core stability exercises.

Finally, in some cases footwear modification or orthotics may be considered. According to the research, the jury is still out as to whether orthotic therapy works for shin splints. In certain people orthotics will be very helpful, but not everyone. A great way to test if shoe modification or orthotics will help is to briefly strap the foot and replicate what a foot orthosis might do. A positive outcome is suggestive that a more supportive shoe or orthotic will be useful.

If  you are experiencing shin pain here are a few of things you can try at home to help manage your shin pain. Calf Stretch On Step

  1. Calf Stretch – Hold for 30 seconds and repeat up to 3 times. (Pic from Telehab)
  2. Foam Roller – Roll your calf muscles for 10 mins following every run.
  3. Ice Cube Massage – Firmly massage the ice cube up and down the shin until it melts. It ok for this to be a little sore.

If you’re struggling with shin pain and/or shin splints the team at Robina Physio on the Gold Coast are here to help and share our knowledge and expertise. Contact Us on (07) 55787233 or BOOK NOW online.

Foot Anatomy

Plantar Fasciitis

/in

Plantar Fasciitis

By Aaron Woolley, Physiotherapist.

Plantar fasciitis is a highly prevalent condition, impacting millions of individuals annually and standing as the primary cause of heel pain globally. Despite its widespread occurrence, many individuals lack a comprehensive understanding of its nature and underlying causes. At Robina Physio on the Gold Coast, we possess exceptional expertise in effectively treating this condition, and it is our sincere hope that this information empowers you on your journey to recovery.

What is Plantar Fasciitis?

The plantar fascia is a dense and fibrous band of connection tissue much like a tendon. This structure spans the bottom of the foot, originating from the heel, attaching to the ball of the foot and functions to support the arch.

Foot Anatomy

The plantar fascia is designed to absorb the high stresses and strains we place on our feet. But, sometimes, too much pressure damages these tissues. As a result, inflammation is produced by the body which then results in the pain and stiffness associated with plantar fasciitis.

Heel Spurs

Heel spurs can develop when there is prolonged and intense tension on the plantar fascia, resulting in the fascia’s attachment site experiencing overload. It is important to note that the spur itself is not the primary issue, but rather a secondary outcome of the strain on the fascia. Surprisingly, approximately 1 in 10 people may have heel spurs, but only about 1 in 20 individuals with heel spurs (5%) experience foot pain. Hence, it becomes evident that the presence of the spur does not necessarily cause plantar fasciitis, and the pain associated with it can be effectively treated without the need to remove the spur.

Foot Xray Heel Spur

How Does Plantar Fasciitis Present?

The most prevalent symptoms of Plantar Fasciitis encompass:

  1. Pain on the underside of the foot, near the heel.
  2. Pain experienced during the initial steps after getting out of bed in the morning.
  3. Pain that arises after extended periods of sitting or standing.
  4. Pain exacerbated by physical activities such as walking, running, or jumping.

Several risk factors contribute to the development of Plantar Fasciitis, which include:

  1. Tight calf muscles.
  2. Poor arch control, such as having flat feet or extremely high arches.
  3. Engaging in repetitive impact activities like running or jumping.
  4. Starting or intensifying exercise or activity levels.

How is Plantar Fasciitis Diagnosed?

At Robina Physio, an accurate diagnosis of Plantar Fasciitis is achieved through a comprehensive examination conducted by our experienced physiotherapists. This process involves a detailed discussion of your symptoms, followed by a thorough physical assessment of your foot structures and lower limb biomechanics. In certain instances, additional investigations, such as X-ray, Ultrasound, or MRI scans, may be recommended to complement the evaluation and provide a comprehensive understanding of your condition. Rest assured, our team is dedicated to delivering precise and effective diagnoses to guide your treatment plan.

How Do We Treat Plantar Fasciitis?

At Robina Physio on the Gold Coast, we use a variety of treatment modalities to manage your heel pain.

Calf Stretch On StepTreatment options we commonly use include:

  1. Soft tissue massage and trigger point therapy of the calf and foot
  2. Acupuncture and dry needling
  3. Supportive taping
  4. Footwear and orthotic advice
  5. Exercise and activity load management
  6. A lower limb stretching and strengthening program
  7. Rolling Foot On Frozen BottleTechnique correction and return to running advice
  8. Use of pain-relieving devices e.g. Strassburg sock and my favourite rolling your foot on a frozen bottle.

Unfortunately for some people conservative management does not fully resolve their pain. For these people combining physiotherapy with injection therapy can be very effective. The next tier of treatment available would include:

  1. Steroid Injections
  2. PRP Injections

If your suffering with Plantar Fasciitis or foot pain the Robina Physio on the Gold Coast is has to expert care available to help get you pain free and moving again. Contact Us on (07) 55787233 or BOOK ONLINE.

Exercise at the beach

Exercise

/in

Exercise

By Aaron Woolley, Physiotherapist.

Exercising and being physically active is essential for good mental and physical health and wellbeing. It reduces the risk of many diseases, including some cancers, and helps maintain a healthy weight.

Based on self-reported data from the 2017–18 National Health Survey, more than half of adults (55%) didn’t participate in sufficient physical activity. Women were more likely than men to be insufficiently active (59% compared with 50%). The rate of insufficient activity increases with age, with more than two-thirds of those aged 65 and over (69% of men and 75% of women) were insufficiently active.

Unfortunately, insufficient exercise does significantly increase the risk of getting many associated diseases including:

  • Type 2 diabetes = 19%
  • Bowel Cancer = 17%
  • Uterine Cancer = 16%
  • Dementia = 14%
  • Coronary Heart Disease = 12%
  • Breast Cancer = 11%
  • Stroke = 10%

 

Activity trends across the ages

The trend of insufficient activity is also a major factor leading to overweight and obesity rates in Australia, which are not improving. An estimated 1 in 4 (25%) children and adolescents aged 2–17 were overweight or obese (1.2 million children and adolescents).

Children Obesity Trends

For adults, 2 in 3 (67%) Australians were overweight or obese (36% were overweight but not obese, and 31% were obese). That’s around 12.5 million adults. Men had higher rates of overweight and obesity then women (75% of men and 60% of women), and higher rates of obesity (33% of men and 30% of women).

The health impact of overweight and obesity does also carry a large burden to the community. In 2015, 8.4% of the total burden of disease in Australia was due to overweight and obesity. It also increases the likelihood of developing many chronic conditions, such as cardiovascular disease, asthma, back problems, chronic kidney disease, dementia, diabetes, and some cancers. It is also associated with a higher death rate when looking at all causes of death.

Adult Obesity Trends

Now for some good news!

It is possible for everyone to take control of their activity levels in many cheap and easy ways. At Robina Physio on the Gold Coast we can help you get started in a safe and effective manner.

Exercise prescription is an integral part of physiotherapy practice and is clinically used to:

  • Optimise musculoskeletal strength and function
  • Improve cardiovascular fitness
  • Improve psychological well-being
  • Increase bone density
  • Decrease hospital length of stay
  • Speed rehabilitation
  • Prevent future injuries

Being physically active is important across all ages and contributes to healthy growth and development in children and adolescents. The physical activity guidelines help us provide evidence-based recommendations that outline the minimum amount of physical activity required for health benefits.

Children should aim for:

  • Energetic play (such as climbing, running, jumping and dancing)
  • Going for a swim, walk, jog or bike ride
  • Playing a sport like tennis, football or basketball

Children aged 2–5 should spend at least 180 minutes a day on a variety of physical activities, including energetic play, with no more than 60 minutes of screen time per day.

Children and young people aged 5–17 should accumulate at least 60 minutes of moderate to vigorous activity per day, and no more than 120 minutes of recreational screen time per day.

https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-infants-toddlers-and-preschoolers-birth-to-5-years

https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-children-and-young-people-5-to-17-years

Kids Exercise Robina Physio

Adults:

  • Should be active most days per week, preferably every day.
  • Accumulate at least 150 minutes of moderate exercise/activity or 75 minutes of vigorous exercise/activity each week.
  • 65 and over should accumulate at least 30 minutes of moderate exercise/activity each day.
  • Include muscle-strengthening activities as part of your daily physical activity on at least 2 days each week. (e.g. push ups, squats, lifting objects etc)
  • If you are pregnant and you and your baby are healthy you should aim to meet the requirements for adults.
  • Keep in mind that any exercise or activity is better than none.

https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-adults-18-to-64-years

https://www.health.gov.au/health-topics/physical-activity-and-exercise/pregnancy

https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians/for-older-australians-65-years-and-over

Exercise Robina Physio

As experts in exercise across the life span, physiotherapists play an important role in promoting, prescribing and managing exercise programs. Contact Us on (07) 55787233 or BOOK NOW so the team at Robina Physio on the Gold Coast can help get your activity and exercise journey started.

Knee Anatomy Robina Physio

Knee Pain (Patellofemoral)

/in

Knee Pain

By Aaron Woolley, Physiotherapist.

Knee pain is a widespread issue that can impact individuals of all ages and fitness levels. The causes of knee pain vary and can stem from acute injuries like fractures, ligament or meniscus tears, as well as chronic conditions such as arthritis, gout, tendinopathies, or patellofemoral pain syndrome (PFPS).

Among these, PFPS stands out as one of the most common knee injuries, affecting a significant portion of the population during their lifetime, with a higher prevalence among adolescent females. Often referred to as “runner’s knee” or “jumper’s knee,” PFPS is commonly experienced in the athletic community but can also occur in non-athletes. It is essential to address knee pain promptly and accurately diagnose the underlying cause to facilitate effective treatment and ensure optimal well-being.

Knee Anatomy Robina Physio

https://orthoinfo.aaos.org/en/diseases–conditions/patellofemoral-pain-syndrome/

Risk factors for getting Patellofemoral pain syndrome include excessive weight, muscular imbalances, rapid changes in activity levels and simply overuse from sports such as running or occupations that require repetitive squatting, hill or stair climbing.

PFPS is primarily caused from mal-tracking of the patella (knee cap) within the femoral condyles (end of the thigh bone). This can come from the following lower limb soft tissue changes.

  1. Tight Iliotibial Band (ITB)
  2. Tightness in the Hamstrings, Hip Flexors and Calf muscles
  3. Weakness in the Gluteus muscles. Particularly Gluteus Medius
  4. Weakness in the medial Quadriceps (VMO)
  5. Excessive pronation of the feet

Patella Tracking Robina Physio

https://orthoinfo.aaos.org/en/diseases–conditions/patellofemoral-pain-syndrome/

Knee pain can be effectively managed through conservative approaches, and in more severe cases, interventions like injections or surgery may be necessary. However, Patellofemoral pain syndrome (PFPS) is fortunately a condition that rarely requires invasive treatments.

At Robina Physio on the Gold Coast, we possess the expertise to accurately assess the cause of your knee pain during our clinic sessions. For PFPS, our subjective assessment focuses on identifying factors like insidious onset, overload events, and specific aggravating activities such as squatting, climbing stairs/hills, and pain with sustained sitting. During the objective examination, we thoroughly assess the entire structure of your knee joint, including range of motion, strength, ligament and tendon integrity, functional status (including running), and patella tracking.

Our physiotherapy treatments for knee pain are highly effective and encompass various techniques such as soft tissue release of tight muscles, dry needling, taping, orthotics, and targeted strengthening exercises for the glutes, quadriceps, and hamstrings.

Below, you will find three exercises that the physiotherapists at Robina Physio on the Gold Coast use with high rates of success in treating patellofemoral pain syndrome. If you are experiencing this condition, we highly recommend giving these exercises a try.

  1. Cycling: This is simple yet probably the best bang for your buck exercise for managing knee pain. Start within your limits and build steadily. Aim for 20-30 mins most days.

Cycling For Knee Pain Robina

  1. Wall Sit: This exercise is very effective at strengthening your quadricep muscles. Don’t go too deep when you start. If you get pain then simply go a little higher. Try getting to 3 x 1 min holds. (Pic from Telehab)

Wall Squat For Knee Pain Robina Physio

  1. Side Kick (Hip Abduction): This can be done in standing with or without a resistance band. Make sure your contracting your glute (bum) muscles properly and not using your hip flexors. Try 3 x 20 slow repetitions. (Pic from Telehab)

Side Kick Knee Pain Robina Physio

At Robina Physio on the Gold Coast we offer expert assessment, treatment and guidance for knee injuries. Don’t hesitate to Contact Us on (07) 5578 7233 or BOOK NOW and we will help get you moving normal again.

Lower Back Pain

/in

Back Pain

By Aaron Woolley, Physiotherapist.

Lower Back Pain (LBP) is an incredibly prevalent condition, expected to impact between 70-90% of the population at some point in their lives. Interestingly, LBP ranks as the 2nd leading cause of disease burden in Australia, with 2 in 5 individuals reporting that back pain moderately interferes with their daily activities.

The causes of back pain can be diverse and multifaceted, encompassing various factors such as disc pathology leading to nerve compression (Sciatica), osteoarthritis, bone issues (e.g., osteoporosis and fractures), connective tissue pain from muscles, scoliosis, and nerve sensitization. This complexity highlights the importance of accurate diagnosis and effective management to address the underlying issues contributing to LBP.

Lower Back Pain Rates

https://www.aihw.gov.au/reports/chronic-musculoskeletal-conditions/back-problems

Symptoms may include:

  • Pain in the lower, middle and upper back regions
  • Pain radiating into the glute region, legs and feet
  • Tingling and numbness into the legs/feet
  • Weakness in the legs
  • Cauda equina symptoms, which are rare but very serious (e.g. saddle paraesthesia and bowel and bladder dysfunction)

Dealing with back pain can be highly debilitating, but rest assured that effective treatment options are available. At Robina Physio on the Gold Coast, we employ a comprehensive range of tools to expedite your recovery. Our successful treatments include soft tissue massage, dry needling, and acupuncture, along with supportive taping, heat packs, and a customized exercise program that incorporates both stretching and strengthening components.

When it comes to managing back pain, particularly chronic cases, knowledge becomes a powerful tool. As a crucial aspect of our treatment approach, we provide education and reassurance to empower you on your healing journey.

Thankfully, several modifiable risk factors can significantly reduce the likelihood of experiencing debilitating back pain in your life. Such factors include smoking, physical inactivity, being overweight, and exposure to occupational hazards such as repetitive heavy lifting and prolonged sitting. By addressing these factors, we can work together to minimise the chances of back pain interfering with your well-being.

You might be wondering how all this information translates into relieving your pain. That’s why I’ve included my top three favourite exercises, which offer excellent value and effectiveness in treating lower back pain. These exercises are sure to provide the relief you’re seeking.

  1. Walking: I know it may seem this is to simple to be work, but it’s incredibly effective and even better it’s cheap and easy.
    Walking For Lower Back Pain
  2. Cobra Stretch: For the majority of people this will help relieve disc related back. Only go as far as your feel comfortable. Please note if this make your symptoms worse stop immediately. (Picture from Telehab).
    Cobra Stretch For Lower Back Pain
  3. Glute Bridge: Very effective at starting to build core and glut strength with minimal risk. (Picture from Telehab)
    Glut Bridge For Lower Back Pain

If you need expert assistance managing and recovering from back pain the physiotherapist’s at Robina Physio on the Gold Coast would love to be part of your journey and help. Contact Us on (07)55787233 or BOOK ONLINE.