Author Archives: Rhiannon.lewis@perthphysio.com.au

Exercise has many benefits from improved physical and mental health, to improved fitness and functional strength. Exercise is such a powerful form of medicine and is being implemented further into both the general public for fitness as well as those with chronic or complex conditions looking at improving their health and/or function.

• The benefits of exercise are huge, some of which include:
• Increased confidence and self esteem
• Improved physical health
• Improved mood
• Improved quality of sleep
• Increased strength
• Reduce the risk of chronic or complex conditions (heart disease, diabetes, etc.)
• Reduce the risk of falls related to poor balance
• Reduce pain and improve function with osteoarthritis
• Improve bone mineral density
• Allows you to get on the floor and play with the grandkids

And the list goes on. There is no one exercise that fits all. The best kind of exercise is the one that you enjoy doing. Such as going for a walk along the beach with your friends, joining a social sports team, swimming, kayaking, taking the dog to the park or going to the gym.

According to the Australian Guidelines for Physical Activity we should aim for:

• 175 minutes of vigorous exercise per week (skipping, running, HIIT) OR
• 210 minutes of moderate intensity exercise per week (resistance training, swimming, cycling, brisk walking) OR
• 250 minutes of low intensity exercise per week (walking, light weight training, yoga, pilates) .

If you are new to exercise and want to establish what kind of exercise would benefit you, talk to our team and we can help you to create a tailored exercise program based on your goals and what you want to achieve.

What is Lymphoedema?

Lymphoedema is the accumulation of excessive amounts of protein-rich fluid resulting in swelling of one or more regions of the body, usually limbs, caused by mechanical insufficiency of the lymphatic system.

• Primary lymphoedema is the result of a congenital condition that affects how the lymph vessels where formed.
• Secondary lymphoedema is the most common type developing due to damage to the lymphatic system as a result of surgery, radiation therapy or trauma where lymphatic system is damaged and compromised.

Signs and symptoms include:

• Swelling arm or leg, including fingers or toes
• Skin tightness
• A feeling of heaviness
• Restricted range of motion.
• Aching and/or discomfort
• Hardening and thickening of the skin (fibrosis)

Complete Decongestive Therapy for Lymphoedema

Lymphoedema is a chronic condition that cannot be cured but can be managed with ongoing manual lymph drainage, exercise, compression and appropriate skin care.

Manual Lymph Drainage (MLD)

MLD is a gentle, non-invasive manual technique used to stimulate the lymphatic system with the aim to enhance body fluid dynamics and facilitate oedema reduction.

MLD can be also beneficial for:

• Phlebolymphoedema
• Traumatic oedema
• Postsurgical oedema
• Arthropathy
• Rheumatic diseases

Contraindications: MLD is contraindicated for certain diseases and conditions, therefore the full medical history is needed prior to any treatments. Absolute contraindications include: active malignant diseases, acute inflammation with Infection (caused by bacteria, viruses, fungi, chemicals, etc.), acute allergies, cardiac decompensation and thrombosis.

Exercise

The benefits of regular exercise for managing lymphoedema are many. Gentle stretching, resistance exercise and aerobic exercise stimulate lymphatic system and increase lymph flow, such as yoga, Tai Chi, walking, swimming, cycling, deep breathing, etc.

Compression  

Compression bandaging and compression garments are used to slow down or stop oedema and prevent progression of lymphoedema.

Skin care

Maintenance of skin integrity and management of skin problems are important to minimise the risk of infection. The general principles of skin care to preserve skin barrier function include:

• Wash daily using pH neutral soap and dry thoroughly,
• Monitor affected and unaffected skin for cuts, abrasions, or insect bites,
• Apply moisturizers,
• Avoid scented products,
• Use vegetable-based products.

Low Level Laser Therapy

Low Level Laser Therapy is another viable treatment option for managing lymphoedema. The positive effects include promotion of lymphatic flow and stimulation of immune system.

General recommendations for managing lymphoedema:  

• Exercise regularly
• Achieve and keep normal body weight
• Avoid injuries to oedema areas
• Avoid heat
• Do not overexert yourself
• Disinfect even the insignificant wounds
• Have any infections and unusual redness attended by medical doctor immediately
• Keep the skin clean and moisturized

Ask our therapists for more information on lymphoedema management and available treatment options.

Scars are naturally formed following a surgery or injury as a part of the healing process in the body. Sometimes, scar tissue may cause ongoing pain, limit the range of motion in joints, and restrict the person’s overall daily functioning.

One of the common examples is a scar tissue formation following a hip or knee replacement surgery or carpal tunnel surgery limiting the range of motion and entrapping oedema. 

New and old scars can be treated with the aim to improve tissue mobility, increase range of motion, reduce pain, and improve overall appearance.

The management of scar tissue is determined by several factors including the scar maturation phase; type, shape and sensitivity of scar; and the distance between the scar tissue and underlying and nearby tissues such as tendons, muscles, and ligaments.

Following the comprehensive assessment of the client and client’s scar tissue, our therapists will recommend the best course of treatment for scar management. Various treatment approaches may be used including:

Scar massage: a specific type of massage that promotes healing, helps with scar tissue mobilization, reduces the tightness and improves the tissue flexibility, and helps with desensitization of the affected area.

Shockwave therapy: a high energy sound wave based therapy that reduces pain, promotes normal healing by increasing micro circulation, and improves tissue mobility.

Low level laser therapy: a light based therapy that reduces the pain, swelling and inflammation, promotes healing process and decreases fibrotic tissue and scarring.

Stretching and flexibility exercises: a specific stretching exercise programs to improve joint mobility and tissue flexibility.

Compression therapy: used to prevents overgrowth of scar tissue, promotes quality of scar, and improves scar appearance

Self-management techniques: education on self-massage, skin management, desensitization, use of silicone gel sheet, compressions, etc.

The benefits of scar treatment using various therapeutic modalities are many including faster recovery,  long-lasting pain relief, improvement and activation of surrounding muscles, alteration of persistent numbness and altered sensation, improvement of tissue mobility, improvement in function, etc.

If you are experiencing pain and functional limitations due to scars, either new or old, ask our therapists for the available treatment options.

Pilates was originally developed in the 1920’s by a man named Joseph Pilates.
It is a form of exercise that aims to develop and strengthen deep postural ‘core’ muscles for stability while improving postural alignment, flexibility, and balance. It is a full body workout that typically focuses on ‘core’/ trunk muscle groups however is not restricted to any specific body part. In Pilates, the focus is not on how many repetitions or sets that can be completed but on technique and movement control while performing these exercises.

Who does Pilates benefit?

Pilates is low impact and versatile to various population groups with its many different exercise variations. It can be adapted for gentle strengthening and stability for seniors or it can be progressed to provide a seasoned athlete with a challenging workout. It is important to let our instructors know if you have any previous injuries or conditions or even if you have goals you are aiming to achieve. This allows us to better tailor your programs to your specific needs.

It is also beneficial for the treatment and management of:

– Chronic pain at neck, lower back
– Pre and post-operative rehabilitation for hips, knees and shoulders
– Arthritic joints

However, Pilates is not cardiac based and should not be the only exercise used if you’re trying to achieve steady weight loss.

Types of Pilates

The two Pilates types are Matwork and Equipment-based.
Pilates at our clinic is predominantly equipment-based and makes use of various equipment including the Reformer, Trapeze Table and extras including straps, fitballs, resistance bands, etc to complete exercises. Home exercises may be given that does not require the use of equipment and these are generally Matwork pilates exercises.

For more information or to make a booking for 1:1 Pilates or a group class, contact us at 9207 1594

Have you ever been shown an image such as an X-ray, MRI or ultrasound and then saw a scary broken down knee or spine or shoulder in the absence of any trauma? And then you were told this was badly “degenerated”, “damaged”, or there was a “bulge”, or “bone on bone” in your body which is immediately assumed as the source of your pain?

Well we now know this to be a myth as there has been countless studies showing that there is a poor-correlations between the extent of “abnormalities” shown on your imaging and the presence of your pain and disability levels. Also, a lot of these image findings are very common in people without pain or loss of function and simply represents normal age-related changes like our wrinkles!

Imaging are not consistent and can often change. There are also times when repeated scans show little to no changes but yet their symptoms have improved or resolved – so we can’t even say these “abnormal” structures are the source of your pain with any certainties.

So, don’t rely only on the scan which is one small piece of the puzzle – as there is always going to be other contributing factors going on that forms the bigger picture in causing your pain, which our qualified clinicians can investigate for you and develop a tailored plan with you so that you can get back to the life you want again!

Scans are still very important and should still be done but only for a very minority of people where something more serious or sinister possibly could be going on such as a fracture.

Speak to one of our clinicians if you are concerned about whether you need a scan or not or if you want to know how your scan is linked to your pain.