17 Nov November ’21 Newsletter
Christmas is coming! With the festive period just round the corner, we’re looking at how you can take care of your wellbeing while you’re celebrating.
And while you’re getting your glad rags on ready for the party season, we’ve spruced ourselves up too!
Our Website Has a New Look!
We have updated our website – click here to see our new look. It is now even easier to find the information you need on our range of services or how we can help you with a particular condition.
As always, we are here to respond to any of your enquiries. Call us at (02) 9438 1782 or email enquiries@stleonardsphysio.com.au.
Is Christmas Planning Giving You a Headache?
Stress, late nights, lots of time on your phone doing online shopping and plenty of festive cheer – no wonder the festive season can sometimes be a bit of a headache. But did you know that physiotherapy can help with headaches?
Nearly 15 percent of Australians are using painkillers for a headache at any given moment. As headaches are so common, many believe they’re just a part of life. But a continuous headache is really a sign that something is wrong.
Physiotherapy can be an extremely efficient remedy for headaches. By restoring proper motion to the spinal joints of the neck, your physiotherapist can considerably lessen nerve irritation and muscle tension. This can help to minimise the cause of your headaches.
For more information, call us on (02) 9438 1782 or email enquiries@stleonardsphysio.com.au.
What Causes Skier’s Thumb?
If the ulnar collateral ligament (UCL) at the base of the thumb is damaged, this may lead on to a chronic instability of the thumb which causes problems with function. This commonly occurs when you fall onto the outstretched thumb and is more likely if the thumb is gripping something at the same time. This is why skiers who fall whilst holding a ski pole often develop this – hence the name! However, football, hockey, basketball and rugby can also be culprits. Falling from a bike or motorcycle is actually the most common cause, and even a firm handshake can sometimes be enough to rupture the UCL! The force of impact while the thumb is extended is what causes the damage.
What are the symptoms of Skier’s Thumb, how is it treated, and how can you prevent it? Read this month’s blog post to find out!
12 Ways of (looking after yourself this) Christmas
The festive season is getting underway, so here are 12 tips to have in your back pocket for the big day(s) ahead.
- Stay sun safe by wearing SPF and limiting sun exposure throughout the day.
- Stay active during the festive period and resist the urge to spend hours on the sofa – whether you take a walk after lunch or dance around the kitchen with the family!
- Keep your water intake up to maintain your energy and digestive flow.
- From lifting the Christmas tree to picking up heavy gifts, make sure you bend your knees and engage your leg muscles to lift safely.
- Getting sleep is still incredibly important – try to aim for 7-9 hours.
- Eat slowly and intuitively.
- Drink alcohol responsibly.
- The festive season can be chaotic and busy – take time to practice mindfulness.
- It’s an extra sensitive time for those experiencing isolation or loneliness – remember to reach out for help because you are not alone! If you don’t feel comfortable contacting people you know, there are plenty of networks online and on social media that you can tap into.
- Avoid activities that put too much stress on the body – especially areas like the shoulders, hips and legs.
- Planning on indulging? A great health tip is to always start the day with something healthy! Get your fruits and veggies in first, and you’re more likely to make healthier decisions as the day progresses.
- And finally, remember to reflect and sit in gratitude wherever possible.
Has this got you thinking more about how you can prepare for the busy season? Or do you have some health concerns that you’d like to address before the festivities? Give us a call on (02) 9438 1782 or email enquiries@stleonardsphysio.com.au and we can discuss your choices.
The Education Quarter
WHAT TYPES OF EXERCISES ARE THERE? AND WHAT ARE THE DIFFERENCES?
If you’re looking to introduce more exercise into your routine, you might be a bit confused by all the different exercises out there. Which ones should you be doing? We’ve created this guide to help you make sense of it all!
What types of exercise are there?
There are four main types of exercise that you need to know about:
- Aerobic exercise – a workout that speeds up your heart rate and breathing
- Strength exercises – building muscle mass
- Stretching – maintaining flexibility
- Balance exercises – improving your, well… balance!
Aerobic exercise
Aerobic exercise has a lot of all-round health benefits, and everyone should aim for 150 minutes of moderate intensity or 75 minutes of high intensity aerobic exercise every week.
Some of the benefits of aerobic exercise include:
- Improved heart health and reduced risk of heart disease
- Lower blood pressure and reduced risk of heart attack or stroke
- Weight management
- Reduced blood sugar levels and reduced risk of type 2 diabetes
- Improved brain function and reduced risk of dementia
- Improved mood and reduction of depression and anxiety
You can get aerobic exercise from walking, running, cycling, swimming, dancing or specific aerobics classes.
Strength exercises
Strength training isn’t just for body builders – as we age, we all lose muscle mass, so it’s important to build it back up. Muscle strength is vital for a number of everyday tasks, like carrying shopping, picking up heavy objects, and even standing up from a chair or walking up stairs.
Strength training helps to:
- Stimulate bone growth, reducing your risk of fractures or osteoporosis
- Reduce stress in the lower back and joints
- Improve posture
- Manage chronic conditions like arthritis, back pain, diabetes, heart disease and depression
- Make you – surprise! – stronger
Some examples of strength training include free weights, weight machines at the gym, resistance training, and body weight exercises (such as push-ups, pull-ups, planks and squats). It’s a good idea to get advice from a physiotherapist before you introduce a strength training routine, particularly if you have any health concerns.
Stretching
Stretching is vital for reducing the risk of injury from other types of exercise, and can be a valuable part of injury recovery, but it also has a lot of benefits of its own.
Regular stretching lengthens your muscles, which helps to prevent muscle cramps and pain, muscle strains, joint pain, and falling. It also keeps you flexible, which increases your range of motion and enables you to do everyday activities like bending down to tie your shoes.
There are a huge number of different stretches you can do that all target different areas, so have a chat with us to figure out the best ones for you.
Balance exercises
As you get older, the systems within your body that control your balance begin to break down. Balance exercises are important to help to reduce the risk of falls and keep you steady on your feet.
A physiotherapist will help you determine your current level of balance ability, which is really important for figuring out which exercises you need.
Exercises like standing on one foot, walking on uneven surfaces, leg lifts or standing knee lifts can help with balance, but your physio will recommend the ones that will best suit you and tell you how to do them safely.
We can help you with advice on the types of exercise that you need, particular exercises that you can do and the right techniques to get the most out of your routine (and avoid injuries). Give us a call on (02) 9438 1782 or email enquiries@stleonardsphysio.com.au and let’s get moving!
Happy to help.
If you’d like to book an appointment, or have questions about any pain or injury you may be experiencing, please get in touch.