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Physiotherapy is key to a full recovery

Why pre and post-surgery physiotherapy is the key to a full recovery

There’s no better way of putting it, major injuries suck. Especially those that require surgery. I’ve been there myself, as a sports physio on the Northern Beaches I’ve seen firsthand many injuries on the beach and on the sporting fields. I’ve had 7 operations including a full shoulder reconstruction and a hernia repair. I know that first you have the pain when you injure yourself. Then there’s the pain and lack of mobility leading up to surgery. Post-surgery it can feel like an eternity before your body is back to its optimal condition. You might even think your body is just a bit stiff from surgery and that it’s ready to get back to business as usual. You’d be wrong.

It’s easy to want to get straight back into the activities you were doing prior to your injury and for a lot of people this is where they can come unstuck (sometimes literally). Even though your brain might be telling you to go for it, your body is the one wearing the brunt of that decision. Old habits die hard and if your injury was caused by an improper technique or movement, the chances of you re-injuring the affected or surrounding area aren’t just high, but nearly guaranteed. This is where proper rehabilitation comes into its own.

They tried to make me go to prehab, I said yes, yes, yes.

Pre-surgical rehabilitation or prehab for short is the concept that’s going to get your body into the best shape it can be in before your surgery. Think of it as a 6 week bikini body challenge for your ACL. A well designed pre surgery strengthening regime can shave weeks of time and pain off your post-surgical recovery. In fact, surgeons agree that the physical shape your affected area is in is one of the strongest predictors of the chances of a fully successful recovery! It is likely that you have pain and weakness operating in tandem leading up to surgery, but you’re going to need every ounce of strength you’ve got to recover fully. In prehab your local physio will help you build strength and stability where you need it most to ensure you get the most out of your rehabilitation.

Surgeons understand the benefits of proper rehabilitation

There’s a reason surgeons recommend physiotherapy as the most essential component of the rehabilitation of your new or improved body part. While surgery corrects the structural issues caused by your injury, your body must relearn particular functions and movements to prevent another injury from occurring. Unless optimal motor control, joint motion, muscular strength and function is restored you might as well book yourself back in to go under the knife again already. For example walking, running or jumping around after knee surgery NEEDS TO BE RELEARNED! How did you end up here in the first place? Dodgy form. This is exactly the reason one some people experience the same surgery over and over again!

How pre and post surgical rehabilitation helps you recover

  • Improves range of motion and movement function of the injured area
  • Sports physiotherapy focuses on strengthening the muscles surrounding the injury
  • Reduces pain associated with lack of movement and the injury itself
  • Helps you to relearn movements: this could be through teaching you to walk, run or jump with a different movement pattern to avoid the same injury
  • Empowers you with the knowledge of how to keep your body in better shape
  • Shortens the recovery time associated with your injury and surgery

Pre and post-surgery rehab isn’t sexy. It can be a long process that requires intensive hands on physiotherapy from an expert in rehabilitation techniques, functional training and is up to date with the latest in complementary forms of exercise equipment. Make sure you find yourself a local musculoskeletal physiotherapist with access to state of the art gym and functional training capabilities to give yourself the best chance of a full recovery.



Avoiding common injuries this holiday season

The festive season is well and truly in full swing. The holidays have arrived, the decorations are hung, roasts are being roasted, backyard cricket pitches are receiving final preparations and Santa is double checking his naughty or nice list. But around Australia Physiotherapists and other health professionals are holding their collective breaths; for the Christmas break is a time when Aussies like to push their bodies to the limit. We’re not just talking about a tummy ache from too much Christmas pudding, or stepping on some brand new Lego either. Statistics show that hospital admissions increase by at least 10% during the Christmas period as more people engage in biking, swimming, surfing and trampolining with the old grog consumption related injuries skyrocketing too. My favourite medical acronym gets written on every second xray at this time of year: PAFO – “pissed and fell-over”! Preventing injuries and accidents is essential to getting the most enjoyment out of this holiday season and avoiding a nasty trip to the hospital or limping into your physiotherapist’s office in the New Year.


We know it’s been a long year and you deserve some rest and relaxation, but if you have a regular routine of exercises or stretches to manage an ongoing condition, continue over the holiday period. Every January Northern Beaches physiotherapists see an increase in people with injury “flare-ups” due to taking a rest from their injury management routine.

Rule 2: Ease into your New Year resolutions

If you went to the gym twice in 2018, please don’t start 2019 with a 20km beach run unless you keep running directly into the waiting room of your Dee Why physio clinic! Some of the most common injuries physios see in January are New Year resolution related. There’s no reason to jump right into the deep end and risk yourself an injury. Physios recommend preparing your body with daily walks progressing in difficulty, ocean swimming and bodyweight exercises if you are just getting started.

On the flipside, if you regularly play sports and stop training over the Christmas holidays, it is natural for your body to lose some strength and physical conditioning. This can lead to a higher risk of sports related injuries if you return with full gusto straight away. Us musculoskeletal physiotherapists recommend easing your way back in after the break and focus on warming up effectively and stretching before returning to full work in order to avoid the sprains, strains and tears associated with too much too soon.

Rule 3: Be aware of your alcohol consumption

Not only is alcohol one of the leading causes of Boxing Day regret syndrome, it is also the prime reason many people suffer physical injury during the Christmas holidays. A 2018 study by Monash University analysed a number of Emergency rooms in Australia and New Zealand and identified that 9.5% of admissions to the ER came as a result of alcohol related shenanigans. It’s important to keep up water consumption with alcohol to avoid headaches and excessively painful hangovers. Alcohol, dehydration and excessive Aussie sun exposure is a quick trip to a very unpleasant couple of days. Cue the Australia Day memories from 2018. Many injuries are caused by accidents from people being overconfident on shiny new Xmas toys (not always their own). We know the trampoline looks fun, but if you haven’t backflipped in 20 years, it probably isn’t best to try after a few frothies.

Rule 4: Beware the holiday sports injuries

Don’t be afraid to run through a few stretches before bowling your first over of backyard cricket or kicking the first footy in the annual family football derby. The summer holidays are a great time for water and racquet based sports, but activities like swimming, surfing, tennis, and beach volleyball rely on the strength of the shoulder and are highly injurable without proper warming up or conditioning.

A common injury musculoskeletal physiotherapists see is ‘subacromial bursitis’ – causing severe pain when lifting or moving the arm, loss of strength which always takes a few weeks to return to painless function with the right guidance. Not the best start to the New Year. If your shoulder starts to hurt playing tennis or volleyball, try to stop overhead serving and keep your shots below parallel to the ground. Ice it up and restrict movement for the next few days if things get sore. If it’s still sore 3 days later you need to go and see someone.

….And the injuries due to inactivity

Believe it or not, musculoskeletal physiotherapists see an increase in lower back pain this time of year. People stop their gym routines and settle in for long movie marathons or sports binges on the couch for days on end in an attempt to decompress from the stress of a long year.  Sitting in a slumped position for long periods of time puts increased pressure on our lower backs, putting you at increased risk of low back pain. Our bodies aren’t made to be sitting for too long! Get up and move about for at least two minutes every 20-30 minutes, if you’re driving long distances make sure to stop every two hours and walk around. Changing your posture regularly has been shown improve comfort and reduce the risk of musculoskeletal injuries.

Merry Christmas and Happy New Year from the Beaches Sports Physio team and remember that the best Christmas present you can get yourself and family is your health.




5 healthy New Year Resolution tips from your local Physio

It’s that time of year again ladies and gents. As 2018 bites the dust many people are casting their eyes ahead to what 2019 will bring and dusting off their notebooks to see what their 2018 New Year resolutions were. I know we all have the best intentions when setting ourselves New Year resolutions, but that doesn’t stop between 80-90% of New Year resolutions failing before the end of February. There can be a host of reasons why we fail to reach our goals: we fail to really buy into them, life gets in the way, sickness or injury hits or we fail to keep ourselves on track. Whatever the prior reasons, let’s leave them in the past for 2019 and focus on moving forward and setting goals that are achievable and sticking to them.

Physiotherapists are common tools for people who are undertaking physical based New Year resolutions. We can help offer advice for the creation of your goals, help keep you on track to meet them as well as providing different ways to track and measure your progress. Here are some tips from your local Dee Why physio to help keep your 2019 New Year resolutions on track.

  1. Make your goals S.M.A.R.T

Making a plan and setting goals is the single most important step to achieving improved physical health. “If you fail to plan, you plan to fail” isn’t a saying for nothing. To give yourself the best chance of sticking to your goals, they must be S.M.A.R.T – Specific, Measurable, Achievable, Realistic and Time bound. Once you have your SMART goal in mind, you will be able to create a plan for how you’ll achieve it.

  1. Don’t bite off more than you can chew

Every January, Northern Beaches physiotherapists’ waiting rooms are visited by those who have had the best intentions to get active but have bitten off more than their body can chew. Occasionally this is more literal than figurative! Cue jaws music…jaws. Get it, jaws? Oh and the puns keep on rolling. Ok back to it. If you aren’t used to regular exercise or it’s been a while since you’ve been in the gym, please don’t get stuck in too early. We know what it’s like, you’ve got new goals and you’re excited and motivated to hit the ground running, but running until you hit the ground on the 2nd of January isn’t going to help you achieve your goals.

  1. Take care of any niggling injuries

This is one of the biggest factors in ensuring you are able to meet your physical goals. If you’ve had any niggling injuries, especially lower back, neck, hip, knee and ankle pain, make sure you make a visit to your local physio to ensure there are no serious underlying causes or issues that will be exacerbated by particular exercises too soon. Your musculoskeletal physiotherapist will be able to identify specific areas to work on and incorporate rehabilitation or other exercises to help with any ongoing pain issues.

  1. Sit less

Time to get up and at ‘em! The amount of lower back pain, neck pain, shoulder pain and hip pain that stems from excessive sitting time is enormous. Seriously I’m starting to stiffen up just writing this article… ok time for a walk. And we’re back. Many people could alleviate a portion of their pain simply by spending less time sitting and taking time every hour to stand up and stretch, have a walk around and loosen up a bit. A musculoskeletal physio will be able to observe your posture while sitting or at a simulated desk and be able to identify areas of improvement and give some specific exercises for your pain.

  1. Move more!

This is really just an extension of the last point but I’m really trying to drive it home. Lack of flexibility and mobility is another major cause of ongoing pain throughout the body. Luckily, there are literally thousands of different stretches for every muscle group and joint you can imagine. If you don’t know where to start with exercise and you are afraid of overdoing it, why don’t you try a pilates class? Pilates focuses on activating the strength of the core muscles that support the spine and balancing the muscles of the body to create increased strength and has been scientifically proven to aid and speed up recovery for a number of different issues. But the kicker is that it’s so low impact that it’s the safest form of exercise, winning!

Ask your local physiotherapist how we can support you in achieving your new year’s resolutions. We are movement and exercise specialists specialising in pain reduction, think of your physio as a pain doctor. If you have had difficulty achieving your physical goals before, speaking to your physio may be the missing piece of the puzzle, we can help with:

  • Undertaking a detailed physical assessment prior to starting an exercise program
  • Identifying and setting SMART goals
  • Creating a bespoke exercise program for you including Pilates, gym and running programs
  • Providing injury prevention and recovery support
  • Running you through safe and correct form and exercising with good technique
  • Recommending appropriate footwear, braces and supports

Help unclog overcrowded medical centres: Go directly to your Physio (sometimes)

Imagine you’re sitting in the waiting room of your local medical centre. It’s 30 minutes past your scheduled appointment already. Take a deep breath to calm your frustration. You can just taste the germs in the air can’t you? People are coughing and sneezing, babies are crying at the perfect pitch to double your headache. But you’re not sick; you’ve had a sore neck and back that’s developed into an unremitting migraine that won’t go away. Now imagine if you went to The Beaches Sports Physio in Dee Why instead. Appointments that run on time, state of the art facilities, no screaming babies and no recycled flu germs flying around. Sounds too good to be true compared to the overcrowded medical centre doesn’t it?

Most people automatically go to the GP for anything causing pain, not realising their local physiotherapist is basically a doctor specialising in pain. This causes medical centres to become crowded (spreading more germs), doctors to become even more backlogged, economic pressure to be put on an already strained healthcare system and appointments to fall further behind. You can avoid the added stress of going to the GP in a number of different circumstances.

Now, obviously there are going to be times when your physio isn’t going to be the best first point of contact. Really badly hurt? Get to the hospital please. If you’ve had a car crash or work accident always try to get in and see your GP first – they will help you sort out any insurance issues such as getting a claim number from the insurance company.

When should I see a physiotherapist first?

Your local physiotherapist is a musculoskeletal expert. That means they are the experts in diagnosing any sprains, strains, muscle and joint injuries and assessing and recommending treatment.

  • Back and neck pain

Your physio will first undertake a clinical examination to determine the location and cause for the pain and how it is affecting the movement and muscles of the neck and back. “But I NEED an xray, right?!?!”. Wrong for 95% of cases of back and neck pain. So why waste your time and energy going and getting a superfluous scan that has a high likelihood of giving you the all clear? If you do actually need one, your physio can refer you on for one.

  • Ligament injuries – acute or ongoing

Have you ever rolled your ankle and there has been just a little bit of swelling? I hate to be the one to break this to you, but a little bit of swelling = a little bit of bleeding = a little bit of a tear in something (in the case of rolling your ankle it’s likely a ligament!)

Your physio will discuss with you the management of the recovery to the ligament you have injured, including prescribing a physical rehab program. You will focus on the need to regain movement, reduce any swelling, strengthen the muscles that support the joint and regain your normal movement patterns including balance and proprioception.

  • Muscular tears/strains/contusions

Muscle strains/tear/corks/contusions treatment will vary depending on the diagnosis of your physio. Depending on the severity of your muscle strain it can take anywhere between a few days and several weeks to rehabilitate successfully.

In most occasions, a GP will refer you to a physiotherapist to diagnose your injury anyway. By seeing a physiotherapist first you allow your treatment to start straight away. For most musculoskeletal injuries, the quicker treatment is started, the quicker the injury is fully healed.

Physiotherapists can refer you for further scans like an MRI or X-ray and in Dee Why, The Beaches Sports Physio has a great network of GP’s and specialists we regularly work closely with to get you back to full fitness as quickly as possible.