Warming up this Winter

Winter is definitely upon us, and as the weather gets colder we all seem to eat more and exercise less.  However, summer bodies are made in winter and now is the time to continue your program or get one started.

Exercise can be performed in a gym, park, pool or at home.  Wherever we decide to do it, sprains and strains that are common in the colder months can be prevented by warming up appropriately.

Warming up will:

·       Increase blood flow to areas of the body that need it the most

·       Speed up nerve impulses to enhance reflexes

·       Reduce muscle tension and improve joint mobility

Warming up doesn’t have to be a laborious task.  It can be as simple as practicing the same exercise at a lower intensity or going for a pre exercise walk.  Dynamic stretching (stretching with movement) is also a very good way to prepare our muscles and joints for the upcoming activity.  Wearing long sleeves or track pants during a warm up may be beneficial too. Whilst these simple effective strategies can help to reduce injury, some people may require a more tailor-made warm up geared to their level of activity. Our physios at Albert Park Physiotherapy are experienced in making sure our clients have a balanced approach to warming up and can make it fun as well!

Whilst the cold can make it more difficult to exercise, with the correct preparation and warm up there is no better time to get active and stay injury free!

Hip Pain

A PAIN IN THE SIDE OF THE HIP?

Pain felt in the side of the hip region (lateral hip pain) is a very common condition, especially amongst women whose incidence of this problem is five times greater than men. Often, incorrectly attributed to hip joint arthritis or even the lower back, lateral hip pain is most commonly caused by compressive forces and loading on the tendons of the buttock muscles near where they attach to the top of the thigh bone.  Sometimes there is associated bursitis with this problem.

The pain usually comes on gradually or after a sudden increase in physical activity and is at its worst climbing stairs or hills, lying on the side at night or after sitting for a long time. It can be very painful condition which, when severe, can radiate pain down the side of the leg.

The good news is that lateral hip pain can be helped greatly by physiotherapy!

At Albert Park Physiotherapy, this consists of:

1.      Identifying the factors which contribute to the condition and modifying postures and activities to reduce compressive loads on the tendons and bursa.

2.      Addressing strength and stability deficits in the pelvis and deep buttock muscles and reducing over activity in the superficial muscles with techniques like massage/dry needling.

3.      In severe cases, liaising with our medical colleagues is necessary for help with pain relief.

These strategies really work! Especially if we see you as soon as possible.

Treatment for Headaches and Migraines

What are headaches and migraines?

Headaches and migraines are terms used to describe pain felt in the face, head or upper neck. There are literally hundreds of different diagnoses for headaches/migraines e.g. tension type headaches, migraine with/without aura; however many headaches and migraines are along the one continuum (1).

How common are headaches/migraines?

According to extrapolated figures, up to three million people suffer from migraine and up to seven million suffer from tension-type headaches in Australia (2). Nearly all people who suffer with migraines and 60% of headaches sufferers experience a reduction in their social activities and work capacity during episodes.

What are the causes of primary headaches and migraines?

For those who are interested in the science, current physiotherapy research focuses on the contribution of the ‘trigeminal cervical nucleus’ to headache and migraine. This area of the brainstem acts as an amplifier when sensitised; increasing its outputs to the sensory cortex, thereby creating a perceptible increase in pain experience. By using specific manual techniques to the upper cervical spine, desensitisation of the trigeminal cervical nucleus amplification occurs, and a significant reduction in headaches/migraines can be achieved. (3,4)

Can physio treat my headaches/migraines?

Yes! Whilst all our physios at Albert Park Physiotherapy can treat headaches and migraines; Principal Physiotherapist, David Bajayo, has undertaken specific postgraduate training in the treatment of headaches and migraines. In addition to attending the 3 day Level I Foundation Headache Course, David recently completed a 2 day Level II Consolidation Headache Course; 'The Role of CO-C3 Segmental Dysfunction in Primary Headache' in Sydney under the guidance of Australian Physiotherapist Dean Watson of the Watson Headache® Institute. The Watson Headache® Approach is an internationally recognised and scientifically researched method of examining, diagnosing and treating headache and migraine conditions.

No matter how long you have had your headache or migraine for, come and see David. In the vast majority of cases (80%), people with headaches or migraines experience improvements within 3-4 treatment sessions. Call Albert Park Physiotherapy (Melbourne) on (03) 9690 5858 for an appointment.

1. Vargas BB, (2008): Tension-type headache and migraine: two points on a continuum? Current Pain Headache Reports Dec;12(6):433-6.

2. http://headacheaustralia.org.au/what-is-headache/11-prevalence-and-cost-of-headache, Headache Australia, website accessed 20/9/2014.

3. Dean H. Watson and Peter D. Drummond (2012):  Head Pain Referral During Examination of the Neck in Migraine and Tension-Type Headache. Headache: The Journal of Head and Face Pain Volume 52, Issue 8, Pages: 1226–1235

4. Dean H. Watson and Peter D. Drummond (2014) Cervical Referral of Head Pain in Migraineurs: Effects on the Nociceptive Blink Reflex Headache: The Journal of Head and Face Pain Volume 54, Issue 6, June 2014, Pages: 1035–1045, Dean H. Watson and Peter D. Drummond