Blood Flow Restriction (BFR) Training BFR has been used in bodybuilding circles for many years for muscle hypertrophy, however, recently we’ve seen it makes its way into the rehab & general strength & conditioning arena. It involves the use of an inflatable tourniquet, such as an elastic band or cuff, around the top of the arm and/or leg to restrict blood flow during exercise. The goal of BFR training is to increase strength gains while lifting lighter loads which reduces the overall stress on the limb and avoids muscle breakdown.

Both squats require ankle knee and hip mobility, but front squat demands more ankle mobility and less hip mobility due to the upright torso positioning.

Can I see a physio if I’m not injured or in pain? Definitely! There’s actually some great reasons to see a physio when you’re feeling ok and even have a regular check in schedule. 1. Injury prevention: We can assess range of movement, strength, balance and coordination to assess injury risk and put a plan in place to help prevent issues from arising. 2. Sports performance optimisation: Regular check ins and treatments with your physio can help keep problem areas under control and avoid getting as sore and tight. By having someone who knows your baseline measures and your body, we can help keep you on track and be able to notice if changes are needed in terms of training schedule, rehab exercises and treatment plan. 3. Advice and education: we can help guide your training loads, work place set up, rehab/prehab exercises and activities to avoid when needed. 4. Improved healing and recovery if injuries do occur: As much as we’d like to, we can’t 100% prevent injury. Things happen in the sporting arena and in everyday life that are sometime unavoidable, and can cause pain, inflammation and dysfunction. The good news is that if you do regularly check in with your physio and get regular treatments, it can lead to improved injury recovery and reduced time on the side-lines. 5. Reduced falls and related injuries: One of the most common reasons that older adults are admitted to hospital is due to injuries sustained in a fall. We can help older adults who may be at risk of falling by working on strength, balance and general fitness, as well as managing any pain that may be causing in increased risk of falling. Regular sessions with guidance from our physios can help reduce the likelihood of falling in the first place, and if falls do occur, can help reduce the likelihood of serious injury. In summary Physiotherapy isn’t just for athletes or injured people. By regularly checking in with your physio, you can reduced the likelihood of injury, improve your healing when injuries do occur, optimise sports performance, and just feel better in general! At Active Balance, we want to get your feeling great not just now, but in the long term. What that means for you will be different to the next person, as will the frequency and type of treatments that are recommended. Your physio will work with you and take into account your lifestyle, current functional abilities and goals to work out the best treatment plan for you.

The anterior cruciate ligament (ACL) is one of the many structures in the knee joint that aids in the stability of the knee joint throughout movement. Mainly preventing excessive anterior (forward) translation of the tibia (lower leg bone) on the femur (thigh bone), as well as rotational forces. The ACL is commonly torn in athletes with the mechanism of injury occurring being non-contact with your foot planted and a sudden change in direction or rapid stopping, or contact with a direct below to the side of your knee. You may experience hearing or feeling a “pop” in addition to the sensation of lack of stability or “giving way.” It is of popular opinion that if an ACL is ruptured the only option is surgery, due to the belief that the ACL cannot heal naturally. However, there has been a big shift with new evidence surfacing concluding that ACL full thickness tears can in fact heal with conservative management, with no adverse effect on return to play*, and improved patient outcomes. Filbay and colleagues (2022) analysed the data from The Knee Anterior Cruciate Ligament Nonsurgical vs Surgical Treatment (KANON) randomised control trial where participants either had rehabilitation alone or an optional delayed ACL reconstruction (ACLR). All measures were taken at baseline, three and six months, and one, two, and five years. At the 2-year follow-up, 16 out of 54 (30%) of rehabilitation plus optional delayed ACLR participants displayed evidence of ACL healing on MRI. Compared to MRI showing evidence of ACL healing of 53% of rehabilitation alone participants at the 2 year follow-up and 58% at the 5-year follow-up for the same group. Better sport/recreational function and knee-related quality of life was reported 2 years after injury by participants with evidence of ACL healing compared with the non-healed, delayed ACLR, and early ACLR groups. Another reason for the pathway of surgery was due to the theory that an ACLR prevented the development of osteoarthritis (OA), however it is now being suggested that ACLR could increase the risk of OA. A 20 year follow-up study found that there was no difference in knee OA between operative versus nonoperative groups. This study found that the operative group demonstrated greater knee stability however subjective and objective functional outcomes were poorer despite this (Yperen et al. 2018). It is important to note that in this post we are talking strictly on ACL ruptures alone. Everyone’s experiences and circumstances differ in what additional structures may or may not be implicated and a holistic approach is necessary for you and your allied health team to collectively choose what option may be best for you. If you would like more information feel free to get in contact with one of our physiotherapists or exercise physiologists. Alternatively, book in for your rehab journey that we would be delighted to be a part of! *It is important to know that electing to have surgery is not a necessity for return to sport and does not necessarily prevent further knee damage when returning to sport. References: Filbay, S, Roemer, F-W, Lohmander, S, Turkiewicz, A, Roos, E-M, Frobell, R & Englund, M, 2022, ‘Evidence of ACL healing on MRI following ACL rupture treated with rehabilitation alone may be associated with better patient-reported outcomes: a secondary analysis from the KANON trial,’ BMJ Journals, vol. 57, no. 2, pp 91-99. Yperen, D, Reijman, M, Es, E, Bierma-Zeinstra, S & Meuffels, D-E, 2018, ‘Twenty-year follow up study comparing operative versus nonoperative treatment of anterior cruciate ligament ruptures in high-level athletes’, The American Journal of Sports Medicine, vol. 46, no. 5, pp. 1129-1136.

Anatomy On the side of your wrist underneath your thumb is two tendons called the abductor pollicis longus (APL) and the extensor pollicis brevis (EBP). They help the thumb to abduct (move away from the wrist/other fingers) and extend (bring the thumb back or up). These tendons are cord like structures which attach the muscles to the bone. Signs & Symptoms Pain near the base of the thumb that develops suddenly or over time and gradually gets worse. Swelling near the base of the thumb Difficulty moving the thumb and wrist when doing something that involves grasping or pinching/gripping Pain with turning the wrist Pain with lifting something with thumbs pointed upwards (i.e. lifting a child) A “sticking” sensation in the thumb when moving it Pain that can occasionally radiate up the forearm. Feeling of weakness in the thumb Occasionally tingling or pins and needles in the hand Causes Dequervian’s Tenosynovitis refers to inflammation to these two tendons. While a direct cause can be unclear, it is strongly associated with overuse of these two muscles. Any activities that lead to chronic overuse of the thumb can lead to the development of this issue There are several instances where It can often occur, particularly: In new mum’s or child care workers, picking up babies is common and frequent. Typing or scrolling phone hammering /sawing Gardening Repetitive grasping Treatment of Dequervian’s Tenosynovitis During your physio consult after accurately diagnosing the condition, some treatments we can provide include: Soft tissue massage through the thumb and forearm. We may occasionally treat from the neck down the arm Mobilisation of the joints – again working from the neck all the way down Stretching/strengthening exercises – any weakness or tightness may be addressed by stretching and strengthening exercises Give activity modification advice – educate you to complete the activities that cause the main concern with simple modifications Taping/splinting of the forearm, wrist and thumb to decrease pain and improve function of the hand. At Home treatments Some things you can do at home to be proactive include: Ice or heat packs to increase blood flow through the region to aid with recovery and decrease pain Exercise to help strengthen and stretch weak and tight muscles Other treatment practices can include splinting, NSAIDs, steroid injection and surgery. We believe that physiotherapy is a less invasive or disabling treatment style than the aforementioned and should be given a try first, and to try these treatments if there is little response to physiotherapy guided treatments. Conclusion If you think that you’re suffering from De Quervain’s Tenosynovitis or are suffering from wrist or thumb pain and still aren’t quite sure, give us a call on 0450 877 731 or book online so we can get you in the right direction and move without pain.

What it is SLAP Lesions Superior labral anterior posterior (SLAP) tears/lesions are injuries that occur in the shoulder. It generally occurs as a result of overuse injury to the shoulder in overhead athletes or traumatic falls in older population and can result in deep shoulder pain and biceps tendonitis. Anatomy The shoulder consists of the glenohumeral joint (a.k.a the ball in a socket joint) because the humeral head (ball) articulates with the glenoid cavity (socket). The humeral head is larger than the socket/ glenoid cavity and therefore a capsule called the glenoid labrum attaches to the fossa and provides better stability to the shoulder/glenohumeral joint. Signs & Symptoms Sensations of painful clicking and/or popping with shoulder movement Pain can be intermittent / deep shoulder pain Loss of range of motion at the shoulder, especially internal rotation Pain with overhead movements Loss of rotator cuff muscle strength and endurance Loss of scapular stabilisers muscle strength and endurance Inability to lie on the affected side. In throwing athletes it can result in pain with throwing and no longer being able to throw with the same velocity. Causes Common causes of SLAP tears involve repetitive overhead activities (often in throwing athletes) Fall on outstretched arm with tensed biceps Traction on the arm (i.e. pullups or having your arm pulled) Heavy lifting Direct trauma Treatment of SLAP Lesions After an assessment and diagnosis of your shoulder, the majority of SLAP injuries initial management involve non-operative. This involves some physiotherapy-related treatment which can include Soft tissue massage – through the shoulder and arm/ neck. Occasionally muscles will become quite tight and grumpy if they are required to overwork and releasing these can reduce some pain. Activity modification – finding out what activities aggravate your pain and modify/avoid these activities until pain and inflammation reduces and strength is restored to be able to return to the activities. Stretching and strengthening – strength exercises focusing on shoulder stability and rotator cuff strength are key components of SLAP tear management, and exercises can also address trunk, core and scapular musculature, restoring range of motion and training to improve dynamic joint stability. Stretches which address the posterior cuff of the shoulder also help improve the range of motion. Other treatments can involve NSAID’s and corticosteroid injections to reduce inflammation initially and work best when done in conjunction with physiotherapy. Occasionally in certain instances, depending on the injury severity, SLAP tears have difficulty improving with non-operative management and may need to look at operative/surgery. Things you can try at home Short term pain relief can include heat or ice packs after activity, or gentle stretching. For most effective treatment, a professional consultation should be conducted so that we can give a tailored approach. Conclusion If you are an overhead athlete or suffering from shoulder pain that sounds similar to the above, please don’t hesitate to contact us on 0450 877 731 so that we can provide you with a proper assessment and plan of action in order to get you back on track and pain free.

What is Whiplash? Whiplash is a neck injury that is caused by a sudden high velocity backwards and forwards movement to the neck. It is typically caused by rear-end car accidents, but can also be from sports accidents, physical abuse or a fall. Anatomy Whiplash is typically poorly understood, but usually involves and affects the muscles, discs, nerves and tendons in your neck. The severity and intensity of the affected muscles depends on the type of trauma incident. Signs & Symptoms Traumatic onset Neck pain and stiffness Worsening of pain with neck movement Loss of range of motion in the neck Headaches – most often starting at the base of the skull Tenderness or pain in the shoulder, upper back or arms Fatigue Dizziness Occasionally: Blurred vision Ringing in the ears Sleep disturbance Irritability Difficulty concentrating Memory problems Causes Typically high velocity movements. Treatment of Whiplash Most people who have whiplash feel better within a few weeks, and seem to not have lasting effects from the injury, however some people continue to have pain for several months or years after the injury occurred. Early intervention usually involves some soft tissue massage and gentle stretching to relax any affected muscles, and then some neck strengthening exercises to restore normal functioning. What you can do at home Early recommendations are rest, pain relief, and some basic neck stretching and strengthening exercises. Should your symptoms get progressively worse, or are associated with any of the occasional symptoms listed above, it is best to see your local GP for further investigation. Conclusion Overall, whiplash is an injury where a wide range of factors come into play regarding symptom intensity and recovery time. It is best to consult your healthcare provider who will take a full assessment in order to give you an educated estimated prognosis.

What are Cervicogenic Headaches? Cervicogenic headaches are unilateral pain that starts in the neck and is referred from bony structures or soft tissues in the neck. It is basically a headache that is caused from the neck. It is a common chronic and recurrent headache that usually starts after neck movement or sustained neck postures. Anatomy The cervical spine consists of 7 vertebrae C1-C7, the cervical nerves from C1-C8, muscles and ligaments. The upper vertebrae support the skull and the C2 vertebrae allows for head rotation. Nerves from C1-C3 relay pain signals to the head and the neck. This connection is thought to be the cause for referred pain to the occiput and/or eyes and hence, headaches. Signs & Symptoms Limited range of motion in the neck Headache that occurs with neck movement / postural Headache on one side of the head Tenderness at the back of the head/top of the neck Tightness through upper traps, levator scap, scalenes and suboccipital muscles. Causes Most common in people who are 30-45 years old. Neck trauma, whiplash, strain, chronic spasm of the scalp. Sustained neck postures such as sedentary work/desk jobs/long bouts of driving Excessive stress to the neck. Treatment of Whiplash Physiotherapy is considered the first line of treatment, with hands on therapy and an exercise regimen considered effective at treating cervicogenic headaches. Physiotherapy will usually consist of neck manipulation or mobilisation, strength exercises targeted at the deep neck flexors or upper quarter muscles. Other factors that might be addressed is work-related ergonomics or postural assessment. Other types of treatment can involve epidural steroid injections or nerve blocks, if physiotherapy has been ineffective. What you can do at home Self-massage of the occipitals and upper traps. NSAIDs as per pharmacy directions. Heat packs / Hot showers Deep neck flexor strength exercises. Conclusion If you, or someone you know suffers from cervicogenic headaches, or neck related headaches, the team at Active Balance Physiotherapy are very effective and well-trained in treating these types of headaches. Contact us to secure your appointment and be on the road to less headaches today.

Infrared saunas have been around for quite some time and are becoming increasingly popular as people become more health-conscious. These saunas use infrared technology to heat the body directly, unlike traditional saunas that heat the air around you. The result is a range of benefits that can improve your overall health and wellbeing. In this blog post, we’ll discuss the top benefits of infrared saunas. 1. Detoxification Infrared saunas help to detoxify the body by increasing sweat production. Sweating is the body’s natural way of eliminating toxins, and infrared saunas help to speed up this process. In fact, studies have shown that infrared saunas can help to eliminate up to seven times more toxins than traditional saunas. 2. Relaxation Infrared saunas can also help you relax and reduce stress. The heat from the sauna helps to relax the muscles and increase blood flow, which can help to reduce tension in the body. Additionally, the release of endorphins, the body’s natural “feel-good” chemicals, can help to promote a sense of relaxation and wellbeing. 3. Pain Relief If you suffer from chronic pain, such as arthritis or fibromyalgia, an infrared sauna may be able to provide some relief. The heat from the sauna can help to reduce inflammation and increase circulation, which can help to reduce pain and stiffness in the body. 4. Improved Cardiovascular Health Infrared saunas can also have a positive impact on your cardiovascular health. The heat from the sauna helps to increase heart rate, which can help to improve cardiovascular health. Additionally, infrared saunas have been shown to help lower blood pressure and improve circulation, both of which can help to reduce the risk of heart disease. 5. Improved Skin Health The heat from infrared saunas can also help to improve skin health. Sweating can help to unclog pores and eliminate toxins, which can help to reduce the appearance of acne and other skin conditions. Additionally, the increased blood flow to the skin can help to improve its overall appearance. 6. Weight Loss If you’re looking to lose weight, an infrared sauna may be able to help. The heat from the sauna can help to increase metabolism and burn calories. Additionally, sweating can help to eliminate toxins from the body, which can help to improve overall health and wellbeing. 7. Improved Immune System Function Infrared saunas can also help to boost your immune system function. The heat from the sauna helps to increase circulation, which can help to improve the delivery of oxygen and nutrients to the cells. Additionally, the release of toxins from the body can help to reduce the burden on the immune system, allowing it to function more effectively. In conclusion, infrared saunas offer a range of health benefits that can improve your overall health and wellbeing. From detoxification and relaxation to pain relief and improved cardiovascular health, there are plenty of reasons to consider incorporating an infrared sauna into your wellness routine. If you’re interested in trying an infrared sauna, be sure to speak with your healthcare provider first to determine if it’s right for you.