With the current situation unfolding a lot of our patients are continuing to work from home to help stop the spread of covid-19. It is imperative for those who are to make sure they are taking good of themselves! A common issue we are seeing in the clinic is neck and back pain which is strongly related to prolonged periods of inactivity!

It is important to remember that increased time spent in static, sedentary positions can lead to unwanted stress and load on your joints along with other structures through your body. Consequently, this can lead to tight muscles, pain and headaches just to name a few.

In order to prevent this from occurring we have come up some key points to ensure your workstation set up is optimally suited for your body.

These are our a2z Health Group Physiotherapists top tips for optimizing your home workstation setup:

1. Monitor position: The top of your computer screen should be even with your line of sight at a distance equal to your extended arm. Your monitor should also be directly in front of you, ensuring you do not have to turn your head to see the screen. If you are working on a laptop, try to implement a stand or if you do not have this, place your laptop on some books to elevate its height. You may need to invest in a separate keyboard and mouse if this is the case.
2. Chair: Ensuring you have a comfortable and ergonomically sound chair goes a long way to help prevent aches and pains. A good chair should be able to adjust the height, tilt position and back rest.
3. Joint position: Try to ensure your elbows rest just at desk height and are parallel to the floor (90deg bend at elbows). Additionally, make sure your hips are bent to about 90 degrees (not more!). If you do have existing back pain it may be of more benefit to raise your chair slightly higher rather than sitting very low.
4. Keyboard and mouse setup: They key point here is to ensure these devices are not too far away from you. Likewise, your wrist should not be overly extended. This should not be much of an issue if the above steps are implemented!
5. Be organised: Try to implement files or folders which are at a friendly height to reach and do not require excessive movements through your back/neck/arms to access.
6. Your best posture is your next posture: In other words, keep moving. Remember to move around to take regular breaks and stretch. Often when transitioning from the office to home people will move around a lot less. Try set a timer by the hour or 45 minutes to have a stretch or a short walk – this will help boost productivity and decreases the likelihood of overloading your joints and muscles.

If you have any questions with the above tips or are in pain, please give us a call and we can arrange an appointment with our physiotherapists to help ensure you work pain free from home!

Most of us have experienced this every now and again – the snap, crackle and pop of your knuckles, neck, toes and everything in between. This can be a loud noise and you may wonder, what just happened!? This may also be associated with feelings of worry that something is wrong, or maybe you might be feeling, “that felt really good!” Let me explain what is going on…

This is what the science says is happening when your joints crack…

Associating joint cracking with something wrong with the body or an abnormality is a common misconception. No research has shown a definitive link between the noise your hear and pathology. In fact, studies have shown people with no pain, 99% had some sort of joint cracking/popping.

So why do my joints crack?

Escaping Gas!

The space between two connecting bones (joint) is encompassed by a capsule filled with synovial fluid. The most common cause of cracking is when a quick stretch of a joint causes compression of gas bubbles within the fluid to pop, which causes a clicking noise. This is why you may not be able to continuously crack your joints as it takes time for the big bubbles to form again.

It is important to note as we age our joints can tend to get noisier! This is normal. For example in the knee, fluid normally flows through a slightly rough surface under the kneecap and this may cause a fine grating noise. Remember if it does not cause pain, then don’t worry!

Myth busting!

There are many theories that cracking your joints leads to an earlier onset of arthritis. The positive news is that this is completely unfounded and there is no research to support this claim. Habitual knuckle cracking DOES NOT increase the risk for arthritis.

In summary

We should not think that the many sounds that our joints make are a sign of pathology, but as a positive sign, because our joints are mobile and well lubricated. As long as the cracking is not accompanied with pain then it is harmless and you shouldn’t be worried. If joint cracking is accompanied with pain, limited motion or joint swelling, then book in to see a physiotherapist at a2z Health group whom will assess and treat the underlying cause of your pain and help you achieve your goals.

You’ve probably heard the phrase “use it or lose it” more than enough times throughout your life, and when it comes to exercising in our later years, it’s an important phrase to remember!

More than ever before, we need to look after ourselves as we age and control the things we can. Exercise and keeping healthy has many benefits to help keep people of all ages happy and enjoy a high quality of life.

The benefits of exercise are widely accepted throughout each stage of our lives and we have all had different experiences when it comes to the types of exercise we’ve tried.

Whether you participated in athletics as a youngster, football as a teenager, or perhaps joined a gym as a younger adult, the benefits of exercise can be enjoyed at all ages even if you’re simply going on long walks during retirement.

As we age, however, our flexibility and mobility can decrease, but this doesn’t limit our ability to participate in fun and meaningful exercise.

Those who don’t exercise, often provide the excuse that “I don’t have time” or “I’m slowing down” or “that is only for younger folk.”

Deep down we all know that we can find the time, but commonly seniors aren’t aware that there are forms of exercise for older adults that they can participate in, despite our bodies slowing down.

You’ll be pleased to know that there are many exercises you can try as you get older, and there are people who can help you find the right ones.

Physiotherapists are trained healthcare professionals who are experts in the prescription of exercise in older adults and can help you formulate a suitable exercise regime suitable to your abilities.

Prior to prescribing your exercises, physiotherapists will seek medical clearance from your local doctor or medical specialist.

When formulating an exercise plan, physiotherapists will conduct a thorough assessment taking into account medical history, physical function, and most importantly your individual goals!

The benefits of exercise in older adults include:

• Increased strength and flexibility
• Improved mobility and independence
• Increased blood circulation
• Improve your balance and reduce falls
• Improved sleep
• Reduction in pain

It’s important to remember that as with many things in life, to experience the full benefits of exercise – consistency is the key! And it’s much easier to keep motivated and consistent in your exercise when it is fun.

So now that you know your physiotherapist can help you find some meaningful exercise, it is up to you to “find the time!”

Occupation, More than a Job

When we hear the word “Occupation” we immediately think of a profession or the type of work that people do. In Occupational Therapy, occupation means more than just “work”, Occupations refer to the everyday things that we do.

An occupation can be anything that you do on your own, with your family/friends or in the communities which you occupy. We can have occupations for leisure (fun), personal care, and productivity(work). Eating, reading, dancing, cooking, going to the gym and even going to the bathroom, are all considered occupations!

Take the following for example,

Billy is a 4-year old who loves playing with his dinosaurs (leisure). When he’s not working hard learning his alphabets and numbers at kinder (productivity), Billy is very helpful at home, he is proud that he can put on his pajamas and brush his teeth, all on his own(personal care).

In another example,

Sarah calls herself an Accountant(productivity) by day, and a yoga instructor by night (leisure+productivity). Despite her busy schedule and two full-time jobs, Sarah still manages to go for brunch on Saturday with her friends and family (leisure/social), keep her house spick and span and do all her laundry! (personal care).

Just like a career, occupations can bring a lot of meaning and purpose to our lives. The things that we choose to, have to do, or are expected to do, are important in shaping who we are and how we see ourselves.

Nancy calls herself a plant-enthusiast because she enjoys gardening, Ryan sees himself as a carer because he looks after his grandmother, Eloise call calls herself a student because she is learning how to become a vet at college, and Michael we calls himself an artist because he paints pictures of cats in his free time.

Now that we have a better understanding of occupations, which basically comprises of anything and everything we do in life, we also know that Sarah’s story may sound too exhaustingly perfect to some, and you’re right.  Learning to manage the things that you want, need and are expected to do, can be tricky on its own, and having  an added layer of injury or disability can really pose a challenge to engaging in these activities.

This is where Occupational Therapists come in! OTs do our best to help people of all abilities and backgrounds participate in everyday life activities which are important to them. OTs do this by taking the time to understand you, your likes/dislikes, strengths and what is important to you, be it putting on your shoes or being able to get to bingo every Thursday. OTs work with you, your family and support team to problem-solve ways for you to achieve this by either enhancing your ability (teaching you tricks or recommending some assistive technology/ equipment, e.g., a long-handled shoe horn) or modifying the occupation or environment (e.g., finding a Bingo place closer to home).

Apart from being person-centred, OTs, work collaboratively with the people closest to you to empower not only you, but also your support team with education so that they can best help you. As part of your support team, we believe in helping you become as independent and engaged with the community as possible!

Written By:

Nicole Tan

Occupational Therapist

a2z Health Group

03 9798 40 81

Exercise is well known to be great for the body – it keeps you fit, healthy and improves quality of life, but…what about the mental benefits???

Mental health in Australia

Mental illness is very common with one in five (20%) Australians aged 16-85 experiencing a mental illness in any year. Almost half (45%) of Australians will experience a mental illness at some point in their lifetime.

The most common mental illnesses are depression, anxiety and substance use disorders. These types of mental illnesses can often occur in combination. For example, a person with an anxiety disorder could also develop depression, or a person with depression might misuse alcohol or other drugs. Of the 20% of Australians with a mental illness in any one year, 11.5% have one disorder and 8.5% have two or more disorders.

So, we already know how good exercise is for your physical health. But do you know how good exercise is for your mental health? Studies have shown that exercise can be as effective as counselling and medication in the treatment of mild-moderate depression!

How does it work? 

When exercising, the brain releases the feel-good chemicals endorphins and serotonin. These neurotransmitters act on the brain in various ways to reduce pain, improve mood and regulate appetite and digestion.

Furthermore, exercise increases blood flow into the brain which aids in clarity of thinking and decision making. It increases the size of the hippocampus, the area of the brain involved in forming new memories and associated with learning and emotions. Exercise also increases the connections between nerve cells in brain, which can protect your brain against injury and diseases such as Alzheimer’s.

Exercise helps you sleep better, allowing your body to fully recharge and repair tissues so you feel more energised throughout the day. It gives you a sense of accomplishment as your fitness improves and you start achieving your goals. Exercise can often be a social activity which provides the added benefit of social connectedness.

The bottom line

It’s clear the benefits of exercise out-way the risks, but the hardest part is getting started. Especially if you’re experiencing a mental health condition like depression or anxiety. Making exercise part of your daily routine can have a great influence on your mental health and should be a part of your treatment or management plan.

If you’re waiting for motivation to arrive at your doorstep before you start exercising, you might be waiting a long time. The secret truth of motivation is that it actually comes after you take action – not before. By starting small and experiencing some benefits, you give your motivation a chance. As you continue to exercise, momentum will build and before you know it you’re on your way to a physically and mentally healthier you.

If you are unsure as to where to start or have a niggle that you feel is holding you back and you would like advice on what you to do, book in to see a Physiotherapist at a2z Health Group by calling 97984081 or visit or our website: https://www.a2zhealthgroup.com.au

If you or someone you know is experiencing mental health issues, seek advice from a psychologist, counsellor, doctor or even a friend. There is also number of great resources that can help:

https://www.lifeline.org.au/

https://www.beyondblue.org.au

https://www.ruok.org.au/

https://www.blackdoginstitute.org.au

Lately at the practice we’ve been treating a lot of patients suffering from Achilles Tendinopathy. Now many patients don’t actually know what that is. And that’s why today I want to shed some light on the topic, so that you know what it is and what the next steps are if you are suffering from this awful condition

Achilles Tendinopathy is actually super common among our patients. Pains in the Achilles tendon are usually due to a small micro-tears in the tendon, generally developed over time and from over use. If left untreated, it can become very inflamed and swollen and it can also become chronic (long-term), meaning that it requires more intensive treatment, and that also increases the risk of sustaining an Achilles tendon rupture (tear).

Now, I want to talk to you about this today so that you don’t get to that point. The key to this is to get the Achilles treated as soon as the problem arises so we can help you manage the pain, ensuring that you have no long term effects, and you can get back to the activities you love!

So, what causes Achilles Tendinopathy?

Great question!

There is a range of things that can cause Achilles Tendinopathy, they can include wearing high heels as they shorten and tighten the calf muscle and put strain on your Achilles tendon, a sudden increase in training and or walking with a poor stretching routine can also provoke it, as well as poor footwear choices that either rub up against the tendon or simply don’t offer the support necessary.

Bear in mind that these are just a few examples. The pain that this injury can cause can be felt in the Achilles tendon, heel and or in the lower calf.

A good way to test if you have an Achilles problem is by rising up onto your toes, now try doing that standing on one leg… ouch? I would really urge you to give the clinic a call if you find that painful!!

What do I do if I have Achilles Tendinopathy?

Getting the right treatment as soon as the problem arises!

Leave it too long and the problem can become more difficult to resolve. Ensuring you see out the full rehabilitation program of this issue is extremely important to achieve an optimum outcome and prevent reoccurrence.

What treatment is likely to occur?

Treatment generally includes loosening of the appropriate muscles and joint structures that may be imparting or altering normal movement of both the calf muscles and ankle joint.

We’ll also provide a strengthening program to prevent further re-injury, and depending on your individual case, you may receive advice on correct footwear and possibly a prescription for orthotics.

The take away…

If you think you may have Achilles Tendinopathy. We can then assess the level of seriousness and then get you back onto the road to recovery!

Call us on (03) 9798 4081 for further details.

That’s all from us today at a2z Health Group

Many of my patients who I’ve seen and treated with shoulder injuries (and there has been a few lately) never knew how much they relied on their shoulder movement until they started experiencing pain.

The shoulder is a complex joint due to the fact that it can move in all directions and as such there are many structures within the shoulder and around the shoulder area that are commonly injured and can lead to varying levels of discomfort plus impede your movement. Having normal and full shoulder function is essential during you’re every day activities but most importantly, without a full range of painfree shoulder movement and strength to maintain perfect control, playing sport becomes very dangerous with a serious risk of further and more debilitating injury.

Shoulder pain can affect anybody at any time and the dysfunction that comes with it can really affect your everyday quality of life, restricting what you can do and in some cases can be extremely painful.

It’s important to get your shoulder pain attended to as soon as the pain arises so you can get back to everyday activities, be pain free again and get back to the sport you love.

But what should you do if you are experiencing shoulder pain and when do we need to seek medical advice?

Keep reading…

How does shoulder pain develop?

Great question.

Injury or pain in the shoulder may appear gradually due to wear and tear over time, or it may result from sudden trauma to the joint directly, or a force applied to your upper limb that then translates the pressure into the shoulder region. A fall on an outstretched hand for example can put tremendous pressure on the shoulder joint and cause injury.

The shoulder is the most mobile joint in the body and is subject to significant repetitive loads and forces throughout a standard day. However this high degree of mobility comes at a cost, being that the shoulder is a relatively unstable joint that is more susceptible to injury.

Pain stemming from recent trauma should be examined as soon as possible to determine the best treatment and path to recovery, avoid any future complications and to reduce the risk of re-injury or worsening of the injury.

In some cases the pain can be more gradual in its presentation, meaning it may often result from tendon inflammation, poor movement patterns that occur over a long period of time, or the pain can be referred from the neck or upper back. These types of injuries are often caused by external factors such as repeated reaching over shoulder height, poor posture, muscle imbalances, work or sporting demands and wear and tear over a period of time.

I have shoulder pain, what do I do now?

It is so important to get your shoulder pain attended to as soon as the pain arises before it develops into a much more serious injury.

It is important to understand what factors are contributing to the pain so that you can eliminate or correct them to prevent further damage.

If you are concerned about your shoulder pain the first port of call is to have an expert assessment to determine which structures are injured, why they are injured, and then commence a treatment program to reduce the pain, correct the contributing factors and prevent re – injury.

To get an expert assessment and to confidently move your shoulders pain free, simply give our clinic a call on (03) 9798 4081 to get you back to the life you love.

To your health,

The team at a2z Health Group

In Australia alone, the most commonly reported workplace injury is lower back pain, a condition which costs healthcare providers an estimated $4.8 billion annually to treat. In the office environment, the primary cause of back, shoulder and neck injury is the act of sitting hunched over a computer. While outright avoiding the computer is impossible, there are a few things you can do to help your back survive the day.

Start by setting up your workstation with ergonomics in mind. Splash out and buy yourself an office chair which is actually fitted to your body, so that the natural curve of your spine is supported. Adjust the height so that your feet are flat on the floor and your knees remain at a 90 degree angle, and make sure the armrests are not too high. Leaning forward in your chair is an action which puts extra pressure on the discs in your lower back, so position your computer monitor about an arm’s length away, at eye level or slightly below.

The discs in your lower spine take three times more pressure when you sit than when you stand, so try to break up long stretches of sitting by standing up and moving around. You may benefit from trialling a sit-stand workstation in your office space, or a work platform with adjustable height, to encourage movement and help you alternate between sitting and standing throughout the day. Research has found that stretching your back for literally a minute can offset the negative effects of sitting, so schedule in micro-breaks once every hour to stretch or move around the office.

Pay extra attention to your posture when working at the computer. Believe it or not, tucking your phone between your head and shoulders to talk and type is a big cause of shoulder strain, so use hands-free or headsets where appropriate. If you are someone who struggles with hunching your shoulders, use a fit ball or foam roller during the day to mobilise your back in the opposite direction. Be proactive outside the office: regular participation in activities like yoga or pilates has shown to be beneficial in strengthening and promoting flexibility in the lower back.

As with all things, prevention is better than cure. The best way to stop office pain before it begins is by strengthening your back and improving your posture. Talk to one of our experienced physios here at a2z Health Group on 9798 4081 about what you can do to work on your core and support your spine. By letting our team of experts help you through the working day, you’ll be ready for all the black runs and yacht races the weekend has to offer!

Allowing you to stand and sit, bend and twist, a healthy spine is something which is essential to living an active life. Nothing impedes your quality of movement like a sore back, so maintaining the muscles and ligaments which surround the spine is essential to ensuring your fitness and mobility. Here are a few dos and don’ts for helping keep this important part of your body in good shape.

Don’t sit it out

One of the worst things for the lumbar region – or lower back – is extended periods of sitting down. The discs in your lower spine take three times more pressure when you sit than when you stand, so try to break up long stretches of sitting by standing up and moving around. Pay extra attention to your posture when you are working at the computer, as slouching can be a real killer for the neck and shoulder areas that connect to the spine.

Sleep easy 

Don’t underestimate the importance of a supportive mattress and pillow in maintaining a healthy spine. Saggy, uneven mattresses are bad news for this crucial area and can actually end up doing damage to your back! Select a mattress and pillow that will support your spine while you sleep. It pays to take into account the way you sleep to choose the right mattress for your sleeping position. Did you know that unless you have the correct support, sleeping on your stomach can put extra pressure on your spine? Where possible, try to sleep on your back or your side to allow your spine the best rest.

Don’t let your shoes let you down

Your choice of shoe can affect your whole body, spine included. It’s really important to consider how much support the heel of your shoe offers: it should fit snugly and prevent against pronation or supination, where the feet roll too far in or out. If you find that you consistently wear out one side of your shoe or sole, it may be worth investigating whether your feet could benefit from orthotics to help keep your spine in alignment.

Stretch and move

One of the best things you can do for a healthy spine is to stay active. A routine which combines stretching, flexibility, strengthening and aerobic activity is essential for working all the muscles which help support your spine. Exercise also helps you to stay in shape, as excess weight can throw the alignment of your spine out and put extra stress on your lower back. Add a regular massage after exercise to help your muscles to relax, while also promoting blood flow and repair in this crucial area.

Your spine is essential for your participation in a healthy, active life. Keep your spine happy, and it will serve you well for years to come!

That’s all from me today!

With its deceptively simple name, tennis elbow sounds like it could be something worth including when you pack your tennis bag. Tennis racquet? Check. Tennis shoes? Check. Tennis elbow?

Whether you play tennis or not, however, tennis elbow is the one thing you do not want along for the ride. Affecting the outside area of the elbow, it is essentially a muscle and tendon injury that can make everyday activities like shaking hands, opening jars or brushing your teeth a painful ordeal.

Tennis elbow occurs when the muscle tissue attached to the arm bone at the elbow, called the lateral epicondyle, is damaged by overuse or by exposure to more force than healthy tissue can handle. Golfer’s elbow refers to the same condition occurring on the inside of the elbow to the medial epicondyle. The back or posterior part of the elbow can also be affected, and stiffness can transfer to the neck region.

You don’t actually have to play tennis to suffer from tennis elbow. In fact, while tennis elbow affects nearly half of all tennis players during their careers, the condition is more likely to strike when you’re gardening, vacuuming or sweeping. Any activity that requires repetitive arm, wrist, hand or elbow movement can trigger the dull ache which is a sign of damage to the muscles and tendons around the outside of the elbow. Excessive activities involving gripping or repetitive unfamiliar actions can also contribute to the condition, which can be exacerbated by tight muscles and weak forearms.

You may be surprised to discover that, unlike other muscular injuries, tennis elbow is not due to inflammation, but rather to an increase in the chemicals which transmit pain in the nerves. Instead of developing suddenly, the pain associated with tennis elbow increases slowly around the outside of the elbow, and sufferers will experience tenderness around the affected elbow bump. The real pain of the condition comes from trying to do anything that involves grasping objects, opening the fingers or moving the wrist.

The good news is that tennis elbow is considered a self-limiting condition, so the tendons will eventually heal. In some cases, however, this may take up to a year to happen, so it’s worth doing whatever you can to promote recovery. In addition to the usual treatments like rest and ice, it is important that you visit your physiotherapist, who will apply a range of manual therapies to relieve the pain and encourage healing to the affected area. With the appropriate treatment plan, and regular exercises to strengthen your wrists and forearms, you’ll soon be picking things up again in the kitchen and on the court!