Celebrating World Physiotherapy Day 2025: Healthy Ageing

On September 8, we joined physiotherapists across the globe in celebrating World Physiotherapy Day.  This year’s theme was “Healthy Ageing: Preventing Frailty and Falls.”

As people live longer, our focus shifts from simply adding years to life — to adding life to years. Healthy ageing is about staying strong, independent, and able to enjoy the activities that bring meaning and joy at every stage of life.

Why Healthy Ageing Is So Important

• The population is ageing faster than ever. In 2019, there were 1 billion people worldwide aged 60 years and older. By 2050, this number is expected to more than double to 2.1 billion.

• Frailty and falls are major risks. Falls are one of the leading causes of injury and hospitalisation in older adults, but they are not an inevitable part of ageing, they are preventable.

• Strength and mobility matter. Staying active helps prevent sarcopenia (muscle loss), supports bone health, and reduces the risk of chronic diseases such as heart disease, diabetes, and osteoporosis.

The Role of Physiotherapy in Healthy Ageing

Physiotherapists are movement specialists who can make a real difference in ageing well. Here’s how we help:

1.      Strength and Balance Training

Tailored exercise programs improve muscle strength, coordination, and stability — reducing the risk of falls and giving you the confidence to stay active.

2.      Fall Prevention Strategies

Through assessments, we can identify your personal fall risks (such as poor balance, reduced reaction time, or environmental hazards) and provide practical strategies to keep you safe.

3.     Rehabilitation and Recovery

If you’ve had an injury, surgery, or health setback, physiotherapy helps restore mobility, strength, and independence faster and more effectively.

4.     Supporting Mental & Social Wellbeing

Staying active not only protects the body — it boosts mood, reduces anxiety, and keeps you socially connected, all of which are vital for healthy ageing.

5.     Personalised Advice

From safe strength training to posture correction and joint protection, physiotherapists provide individualised guidance suited to your health, fitness level, and goals.

Key Messages

o   It’s never too late to start. Exercise benefits people at every age — even small changes can make a big difference.

o   Active people are up to 41% less likely to develop frailty. Staying mobile is one of the strongest predictors of independence.

o   Falls are avoidable. With the right program, balance and coordination can be improved, reducing the chance of injury.

o   Physiotherapy keeps you doing what you love. Whether that’s gardening, playing with grandchildren, or travelling. Movement is the key to maintaining independence.

What This Means for Our Community

At our practice, we see the impact of healthy ageing every day. Many of our patients:

• Begin with concerns about balance, stiffness, or pain,

• Progress through structured programs (like Pilates, strength training, or falls prevention classes), and

• Regain confidence to enjoy everyday life — walking safely, exercising regularly, and staying socially active.

By focusing on prevention, we can help reduce frailty, keep people at home longer, and improve quality of life.

As we reflect on World Physiotherapy Day, let’s remember that healthy ageing is possible for everyone.

Physiotherapy provides the tools to prevent frailty, reduce falls, and support independence, ensuring that ageing is not just about adding years to life, but adding life to years. 

At our clinic, we are committed to helping our community age safely, stay strong, and live well. If you or a loved one would like advice on preventing falls, building strength, or staying active, our team is here for you.

Let’s take the first step forward healthier ageing together.

Written by Christine Alano, Physiotherapist

Pregnancy Related Pelvic Girdle Pain: A Physiotherapy Perspective

Pelvic Girdle Pain (PGP) is a common condition characterised by pain in the joints of the pelvis, which is especially prevalent during pregnancy. This discomfort can significantly impact daily activities and quality of life. As physiotherapists, we specialise in understanding and treating musculoskeletal conditions like PGP, helping individuals regain function and reduce pain. 
 
Understanding the Pelvic Girdle 
 The pelvic girdle is a ring of bones connecting the spine to the lower limbs. It comprises three main joints: 
- Sacroiliac Joints (SIJ): Two joints located at the back of the pelvis, where the sacrum meets the ilium. 
- Pubic Symphysis: The joint at the front of the pelvis, where the two pubic bones meet. 
- Coccyx: The tailbone, located at the very bottom of the spine. 
Pain in any of these areas can contribute to PGP. 
 

During pregnancy, hormonal changes lead to increased elasticity and relaxation of the pelvic ligaments, which can result in: 
Instability: The joints of the pelvis become more mobile, leading to less stability during movement and weight-bearing activities. 
Pain: The combination of instability and misalignment can cause strain on muscles and ligaments, resulting in pain in various areas of the pelvis, including the pubic bone, groin, lower back, and hips. 

Assessment of Pelvic Girdle Pain 
 
A thorough assessment is crucial for effective management of PGP. This typically involves: 
1. Subjective History: Gathering information about the onset, nature, and aggravating/relieving factors of the pain. We'll discuss your daily activities, pregnancy history (if applicable), and any previous injuries. 
2. Postural Assessment: Observing your standing and sitting posture to identify any imbalances. 
3. Movement Analysis: Assessing your walking, squatting, and other functional movements to pinpoint pain triggers. 
4. Palpation: Gently feeling the pelvic bones and surrounding muscles to identify tender areas. 
5. Special Tests: Performing specific orthopaedic tests to evaluate the stability and mobility of the SIJ, pubic symphysis, and coccyx. This helps us differentiate between joint dysfunction and muscle imbalances. 
6. Muscle Strength and Length Testing: Assessing the strength of core muscles (e.g., transversus abdominis, pelvic floor) and the flexibility of surrounding muscles (e.g., hip flexors, hamstrings). 
 
Physiotherapy Treatment for Pelvic Girdle Pain 
 Our approach to treating PGP is holistic and tailored to your individual needs. Treatment strategies often include: 
 
Manual Therapy: Hands-on techniques to restore proper joint movement and reduce muscle tension. This might involve gentle mobilisations to the sacroiliac joints, pubic symphysis, or coccyx. 
Therapeutic Exercise: A targeted exercise program to strengthen weak muscles (especially core and pelvic floor muscles) and stretch tight muscles. This helps to stabilise the pelvis and improve overall function. Examples include: 
- Pelvic Floor Exercises: To improve stability and support. 
- Core Strengthening: Exercises like bridging and modified planks to engage deep abdominal muscles. 
- Gluteal Strengthening: To improve hip stability. 
- Stretching: For muscles like the piriformis and hip flexors that can contribute to pelvic pain. 
Education and Advice: Providing you with an understanding of your condition, pain management strategies, and ergonomic advice for daily activities to prevent aggravation of symptoms. This might include recommendations on sleeping positions, sitting postures, and lifting techniques. Advising on how to modify activities that aggravate your pain while maintaining an active lifestyle. 
External braces and supports: Such as pelvic girdle belts. We stock a range of options and brands including Belly Band and GRDL belts. Our Physiotherapists will recommend an option that is right for you.  

 Written by: Caitlyn Smith, Physiotherapist

*Please note these blog posts are for information purposes ONLY. This may not apply to your specific situation, so please seek advice from a qualified health professional.

Achilles Tendon Management: How to Stay Strong In-Season and Rehab the Right Way

Achilles tendon pain can be frustrating—especially when it’s affecting your ability to train, play, or just get around comfortably. Whether you’re in the middle of your sport season or taking time off to recover, understanding how to manage your tendon health is key.

Here’s a practical guide to managing Achilles tendon pain based on what stage you’re in: In-Season (when you’re still active in sport) or Rehabilitation (when you’ve stepped back to recover). Let’s break it down.

First- make sure you have the right diagnosis! Achilles tendon pain can be managed and rehabilitated, BUT we need to make sure we know what it is you’re dealing with! For example, a peritendonitis is treated slightly differently to a tendinopathy.

The following guide is for information purposes ONLY. This may not apply to your specific situation, so please seek advice from a qualified health professional before starting a rehabilitation plan.

In-Season: Keep the Gains, Don’t Push the Pain

During your sport season, the goal is to manage symptoms, not make big changes. Your tendon is already under load from training and competition, so adding more stress can cause flare-ups. Here's what to focus on:

✅ What to Do:

• Stick to Isometric and Isotonic Strength Exercises: Think slow, controlled calf raises—especially single-leg.

• High load for tendons = activities with spring (e.g. hopping, jumping, running).

• Don’t Change Too Much: New shoes or different surfaces can surprise your tendon. Keep things consistent if possible.

• Keep Tendon Load Steady: Spread out high-load days (e.g. Tues/Thurs/Sat) so your tendon gets rest between.

• Look at the Whole Week: Include gym warm-ups (like skipping or box jumps) in your load tracking—those count! Reduce un-necessary load

• Monitor Morning Pain/Stiffness: Low and stable pain is okay. Flare-ups mean you may need to tweak your routine.

❌ What to Avoid:

• Stretching (yes, really—it can irritate your tendon)

• Injections

• Completely deloading—this reduces your tendon’s strength

• Ignoring pain the next day—it’s your body’s feedback tool

💡 Pro Tip: If a hop hurts, try an isometric calf hold. If the pain decreases after the hold, it's a good warm-up tool before games!

Off-Season or Rehab Phase: Rebuild the Right Way

If you're in recovery mode—whether it’s the off-season or you've had to take a break—this is the time to get stronger, address weaknesses, and set your tendon up for success.

Step-by-Step Rehab Plan:

Stage 1: Isometric Strength (Holds)

• Start with isometric calf raises—great if you’re sore, nervous about pain, or just starting back.

• Holds should be heavy (as tolerated), done for 45 seconds at a time.

• These help reduce pain and begin rebuilding strength without flare-ups.

Stage 2: Isotonic Strength (Slow Movement)

• Begin slow calf raises

• Do both standing (gastrocs) and seated (soleus) variations.

• Aim for 4 sets of 6–8 reps every other day.

• Add sled pushes or stair walking —just keep it controlled and pain-free.

Stage 3: Energy Storage Prep

• Progress to skipping, small jumps, and sport-specific drills.

• You need to pass the strength test: 35+ single-leg calf raises on each side to move to the next stage

• Continue listening to your pain/stiffness the next morning.

Stage 4: High-Load, High-Speed Return to Sport

• Single-leg hops, zig-zag runs, cutting drills—all while watching for morning symptoms.

• Surface and footwear should match what you’ll use in your sport.

🧠 Reminder: Your tendon doesn’t mind heavy, slow loads—it’s speed that’s tricky. Build up slowly.

Other Essentials for Tendon Health

• Footwear: Avoid overly stiff shoes. Heel lifts may be required but external is better!

• No Stretching: It can cause more harm than good.

• Address Foot Strength: Train your feet too—flat toes, aligned properly, support your calf strength.

• Manage Peritendonitis Carefully: This condition around the tendon often needs less load and more targeted intervention

The 24-Hour Rule: Your Tendon Talks—Listen to It

The most important thing you can learn is this: what you feel the morning after matters most. Tendon pain that’s low and stable is okay. If it spikes, look at what changed (e.g. added jumping, a new warm-up drill, or more volume) and adjust. You can progress through the stages if your morning stiffness remains low and stable.

🎯 Recovery is not about zero pain—it’s about controlled, consistent progress.

Final Thought: Strength is Your Superpower

Don't fall into the trap of doing nothing when your tendon hurts. The key is to adjust the load, not eliminate it. Your tendon needs strength to heal—and with the right plan, you can stay active while managing or overcoming Achilles pain.

Your Physiotherapist can help tailor your recovery or in season management plan!

 Written by: Shannyn McGrice, Physiotherapist

Please note these blog posts are for information purposes ONLY. This may not apply to your specific situation, so please seek advice from a qualified health professional before starting a rehabilitation plan.

Understanding Vestibular Neuritis and BPPV: How Physiotherapy Can Help

If you’ve ever felt sudden dizziness or a spinning sensation, you’re not alone. Two of the most common causes of vertigo are Vestibular Neuritis and Benign Paroxysmal Positional Vertigo (BPPV). While they both affect balance and can be unsettling, they have different causes, symptoms, and treatments. Understanding the differences can help you seek the right care and manage your symptoms effectively.

What is Vestibular Neuritis?

Vestibular neuritis is an inner ear condition caused by inflammation of the vestibular nerve, which helps send balance signals to the brain. It is often triggered by a viral infection, like the flu or a cold.

Symptoms of Vestibular Neuritis:

• Sudden and intense dizziness (vertigo) that lasts for hours or days

• Balance problems and feeling unsteady

• Nausea and vomiting due to dizziness

• No hearing loss or ringing in the ears (unlike other ear conditions)

Vestibular neuritis can make simple tasks like walking or turning your head feel difficult. However, symptoms usually improve as your brain adjusts over time. Most people recover significantly within a few weeks, but some may experience lingering balance issues for months. Early intervention with physiotherapy can help speed up recovery and minimize long-term dizziness.

How Can Physiotherapy Help with Vestibular Neuritis?

Physiotherapists play a crucial role in diagnosing and treating vestibular neuritis. They assess your symptoms and create individualized treatment plans to improve balance, reduce dizziness, and restore normal movement. Physiotherapy interventions include:

• Vestibular Rehabilitation Therapy (VRT): A structured exercise program designed to help retrain the brain and improve balance function.

• Balance Training: Exercises that enhance coordination and stability to prevent falls.

• Gaze Stabilization Exercises: Techniques to improve visual focus and reduce dizziness when moving your head.

• Gradual Exposure Techniques: Designed to help reduce dizziness caused by motion and head movements over time.

What is BPPV?

BPPV happens when tiny calcium particles in the inner ear (called otoliths) move into the wrong area, causing brief but intense dizziness when you move your head.

Symptoms of BPPV:

• Short episodes of dizziness (usually less than a minute)

• Dizziness triggered by head movements (turning in bed, looking up, bending down)

• Nausea (but usually not severe)

• No hearing loss or ear pain

BPPV has an excellent prognosis, with most individuals experiencing full resolution of symptoms after one or two repositioning treatments. However, some may have recurrent episodes over time, requiring additional treatment.

How Can Physiotherapy Help with BPPV?

• Canalith Repositioning Maneuvers: A physiotherapist can perform maneuvers like the Epley maneuver to reposition the displaced calcium crystals, providing immediate relief.

• Vestibular Rehabilitation Therapy (VRT): A structured exercise program that helps the brain adapt to changes in balance and dizziness, improving long-term stability.

• Education and Prevention: Learning how to avoid certain movements that trigger symptoms and how to safely recover when dizziness occurs.

Many people experience significant relief after just one or two physiotherapy sessions.

Vestibular Rehabilitation

Some individuals may continue to experience imbalance or motion sensitivity following any vestibular condition. Vestibular rehabilitation therapy (VRT) can help by:

• Enhancing Balance and Stability: Improving coordination to reduce feelings of unsteadiness.

• Reducing Motion Sensitivity: Exercises designed to help the brain adapt to movement more efficiently.

• Improving Gaze Stabilization: Techniques to maintain clear vision while moving.

• Restoring Confidence in Movement: Helping individuals return to normal activities without fear of triggering dizziness.

Key Differences Between Vestibular Neuritis and BPPV

Feature

Vestibular Neuritis

BPPV

Cause

Viral inflammation of the vestibular nerve

Dislodged calcium crystals in the inner ear

Type of Dizziness

Constant, lasts for hours/days

Brief, triggered by movement

Balance Issues

Yes, often severe

Usually mild between episodes

Nausea

Common and intense

Possible, but usually mild

Physiotherapy Treatment

Rehabilitation exercises to retrain balance

Repositioning maneuvers to correct crystal displacement

Prognosis

Gradual recovery over weeks to months, may have lingering balance issues

Usually resolves quickly with treatment, but may recur

When Should You See a Physiotherapist?

If you experience ongoing dizziness, vertigo, or balance problems, a vestibular-trained physiotherapist can assess your condition and provide effective treatment. Seeking help early can speed up recovery and prevent long-term issues.

Takeaway

Physiotherapy plays a crucial role in treating both vestibular neuritis and BPPV. If your dizziness is constant and severe, vestibular rehabilitation therapy can help. If your vertigo happens in short bursts with movement, repositioning maneuvers can offer quick relief. Seeing a physiotherapist for assessment and treatment can help restore your balance and improve your quality of life.

Written by Matthew Long, Physiotherapist

Understanding Corticosteroid Injections: Benefits, Risks, and What You Need to Know

Corticosteroid injections (CSIs) are a widely used treatment option for a variety of musculoskeletal conditions, particularly when inflammation and pain are involved. These injections provide relief in cases where other treatments have been less effective, but they come with a set of potential risks and side effects that patients should be aware of before opting for this intervention. In this blog post, we’ll break down what corticosteroid injections are, how they work, their uses, risks, and the guidelines for their safe application. 

What Are Corticosteroid Injections? 

Corticosteroids are synthetic drugs that resemble cortisol, a hormone produced by the adrenal glands. Cortisol is crucial in regulating the body’s response to stress and inflammation, which is why corticosteroids are effective in reducing pain and swelling in conditions like arthritis, tendonitis, and bursitis. 

Typically, corticosteroids are injected directly into the affected area, and they may be combined with a local anesthetic to enhance pain relief. The idea is to reduce inflammation at the site and provide significant, albeit short-term, pain relief. 

Who Benefits from Corticosteroid Injections? 

Corticosteroid injections can be a game-changer for people dealing with joint pain, particularly in conditions where other treatments have failed. Some common conditions treated with CSIs include: 

• Osteoarthritis (OA): In OA, corticosteroid injections can provide significant pain relief, particularly in the knee, hip, and shoulder joints. However, long-term use is generally discouraged because repeated injections can accelerate joint deterioration. 

• Frozen Shoulder: For people with shoulder pain, especially those with frozen shoulder, corticosteroid injections can help reduce inflammation and improve range of motion. 

• Tendon issues and Bursitis: CSIs are often used in cases of tendonitis and bursitis, where inflammation is present around the tendons and joints. 

• Carpal Tunnel Syndrome: For some individuals with carpal tunnel syndrome, CSIs can help reduce the inflammation around the median nerve, relieving pain and numbness. 

• Trigger Fingers: Corticosteroid injections are often the first-line treatment for trigger finger, offering relief in a large percentage of cases. 

Risks and Side Effects 

While corticosteroid injections can be effective, they come with several risks. It's important for patients to weigh the benefits against potential side effects: 

Local Side Effects: 

• Joint Arthropathy: Long-term use may weaken the joint structure. 

• Tendon Weakening: Corticosteroids can weaken tendons and increase the risk of ruptures, particularly in places like the Achilles tendon. 

• Skin Changes: Some people experience skin depigmentation or thinning of the skin around the injection site. 

• Fat Atrophy: Repeated injections can cause the fat pad around the joint to shrink, potentially affecting joint function. 

• Post-Injection Flare: A small percentage of people experience a temporary flare-up of pain or swelling after an injection. 

Systemic Side Effects: 

• Impaired Blood Sugar Control: Corticosteroids can worsen blood sugar levels, particularly in people with diabetes. 

• Increased Blood Pressure: They may cause a rise in systolic blood pressure. 

• Facial Flushing: Some people experience redness or flushing of the skin, particularly on the face. 

• Mental Health Effects: In some cases, corticosteroids have been linked to mood swings or even psychosis. 

• Immunosuppression: Corticosteroids can suppress the immune system, making the body more susceptible to infections. 

When Should You Consider Corticosteroid Injections? 

Corticosteroid injections are typically considered when other conservative treatments, such as physical therapy, non-steroidal anti-inflammatory drugs (NSAIDs), or rest, haven’t provided adequate relief. In many cases, injections are recommended when pain limits the ability to engage in rehabilitation exercises or when surgery is not an immediate option. 

It’s important to understand that CSIs are meant to be a short-term solution. Long-term or frequent use is not recommended due to the risk of joint and tissue damage. Patients should always discuss their treatment options with their healthcare provider and consider the risks versus benefits. 

Written by Caitlyn Alexander derived from Nick Lavadas’ masterclass on physio network. 

Myth vs. Fact of Lower Back Pain + My Story of Recovery

Last month, we celebrated World Physiotherapy Day, a global event that emphasizes the importance of physiotherapy in managing common conditions such as lower back pain (LBP). LBP affects millions worldwide, impacting physical health, mental well-being, and quality of life.

Physiotherapists used that day to raise awareness about effective treatments and encourage early intervention and preventive strategies. Research shows that up to 70% of people who experience back pain will face a recurrence within a year, adding to personal, economic, and healthcare burdens. However, with proper management, this cycle can be disrupted, improving both function and long-term health.

Definition

There are different definitions of low back pain (LBP) depending on the source. 

o   According to the European Guidelines for prevention of LBP, LBP is defined as “pain and discomfort, localised below the costal margin and above the inferior gluteal folds, with or without leg pain”.

o   According to S.Kinkade, which resembles the European guidelines is that LBP is “pain that occurs posteriorly in the region between the lower rib margin and the proximal thighs”.

o   The most common form of LBP is the one that is called “non-specific LBP” and is defined as “LBP not attributed to recognisable, known specific pathology”. 


Myth vs. Fact of Lower Back Pain

Myth: “I need a scan or X-ray to know what’s wrong with my back.”

Fact: Imaging scans rarely identify the exact cause of lower back pain. Disc degeneration, bulges, and arthritis are common findings in people without pain and are often part of natural aging.


Myth: “Resting in bed is the best way to recover.”

Fact: While avoiding aggravating activities is helpful initially, extended rest can slow down recovery. Gentle movement and gradually resuming regular activities are key to promoting healing.

Myth: “If moving hurts, it must be causing damage.”

Fact: Pain during movement doesn’t always mean harm. Staying active helps keep your spine healthy and strong. Inactivity often leads to stiffness, muscle weakness, and fear of movement, which can prolong recovery.

Physiotherapy helps manage LBP through evidence-based strategies, such as:

            1.         Assessment and Diagnosis: Identifying the root cause of pain and tailoring treatment plans.
            2.         Manual Therapy: Techniques like mobilization and manipulation improve mobility and reduce discomfort.
            3.         Exercise Therapy: Strengthening core and back muscles to support the spine and prevent future injuries.
            4.         Patient Education: Teaching body mechanics, posture, and lifestyle modifications to reduce pain recurrence.
            5.         Pain Management: Offering non-invasive methods to control pain without heavy reliance on medications.

My Recovery Story

As a physiotherapist, I guide patients through their recovery journeys. But when I faced lower back pain myself, I truly understood the emotional and physical challenges they experience.

The pain began during a move to a new unit, where lifting boxes and cleaning caused significant strain on my back. At first, I assumed the pain would go away, but it lingered and began affecting my ability to work and stay active. Even simple tasks felt difficult, and I found myself needing frequent breaks throughout the day.

Realizing I couldn’t manage it alone, I sought help from my colleagues. Their advice and manual therapy sessions were invaluable, reinforcing the importance of asking for help even when you’re knowledgeable about the condition.

Although I initially hesitated to start exercising due to pain, I knew movement was essential for my recovery. Given my experience as a Pilates instructor, Pilates was a natural choice for me. However, it’s important to note that recovery doesn’t need to involve Pilates. Any form of movement therapy whether walking, swimming, yoga, or strength training can be effective, as long as it’s something your body can tolerate.
For me, Pilates provided a way to rebuild my strength through controlled exercises targeting my core and back muscles. But more importantly, it helped me regain trust in my body. I started with gentle movements and progressed gradually, listening to my body’s signals along the way.

Over time, I noticed significant improvements. My pain reduced, my mobility returned, and I felt stronger and more stable. Pilates also deepened my understanding of proper body mechanics, which I now incorporate into my practice when advising patients.

My recovery journey reminded me that the key to overcoming back pain is movement any type of movement that suits your preferences and abilities. Whether it’s yoga, swimming, strength training, or even daily walks, the most important thing is to stay active and avoid fear of movement. The body thrives on motion, and progress comes from small, consistent efforts.

Lower back pain is a challenge, but it doesn’t have to be a life sentence. Through professional guidance, movement, and a patient mindset, recovery is achievable. My personal journey reinforced the importance of staying active, listening to your body, and seeking help when needed. Rehabilitation is a process, but with persistence and the right approach, it can lead to both physical and mental transformation.

The message I now share with my patients and with anyone dealing with back pain is simple: keep moving in a way that feels right for you, and trust that your body can heal.

Dealing with Lower Back Pain? We’re Here to Help!

Lower back pain can be frustrating and disruptive, but you don’t have to manage it alone. Our team of expert physiotherapists is here to guide you toward the right treatment plan tailored to your needs. If you’re experiencing discomfort or stiffness, we encourage you to make an appointment with us to explore effective solutions and get back to doing what you love.

Don’t let pain hold you back—book your session today and take the first step towards recovery!

Written by Christine Alano, Physiotherapist

Endometriosis + Physiotherapy

Straight off the back of Women’s health week is the perfect time to discuss endometriosis. What is it? What are the common symptoms? And what can a Pelvic Health Physiotherapist do to help?

What is Endometriosis (or Endo)?

§  According to the World Health Organization (WHO) endometriosis is defined as a disease in which tissues similar to the lining of the uterus grows outside the uterus. It is thought to affect roughly 10% of women and girls of reproductive age globally.

§  There is no known cure for endometriosis and management is usually aimed at Symptom management

§  Endometriosis can only be diagnosed with Laporscopic surgery but researchers are currently working to create less invasive, bed side techniques of diagnosis.

Symptoms

Symptoms of endometriosis can vary quite a bit from person to person because the emerging evidence is suggesting that Endo and Endo symptoms are more systemic in nature, so it can affect much more than just the pelvic region.

But common symptoms can include (but are not limited to) (WHO 2023):

§  Irregular and or heavy periods

§  Pelvic pain including pain with sexual intercourse, bowel movements and/or urination.

§  Abdominal bloating

§  Nausea

§  Fatigue

§  Issues with conception

§  Depression/anxiety

Endometriosis related pain

-        Endometriosis-associated pain (EAP) syndrome is defined by the 2023 European Association of Urology Guidelines on Chronic Pelvic Pain as ‘chronic or recurrent pelvic pain in patients with laparoscopically confirmed endometriosis’ the term is used when the symptoms persist despite adequate endometriosis treatment. (APA 2024)

-        While endometriosis is thought to initially arise due to local inflammation, lesions and hormonal effects (Zondervan et al 2020), the persistent nature of EAP is due to a more widespread response in the body and it is proposed that endometriosis is a systemic disease (Taylor et al 2021)

Management

-        When people hear Pelvic/Women’s health physiotherapy they tend to picture them treating ante or postnatal women or women with incontinence issues. However, Physiotherapy can play a large role in endometriosis management. EAP can be of a result of musculoskeletal and nervous system response to pain, which leads to ongoing or persistent pain even after the endometrial tissue has been removed.  (APA 2024)

-        Physiotherapy can address pain related to nervous system dysregulation and secondary musculoskeletal pain as a result of increased “danger” messaging from the area.

-        Women who suffer with endometriosis benefit from a multidisciplinary or team approach to management. The team will obviously include a good GP, a Gynecologist and may also include a naturopath or dietician and/or a psychologist depending on symptoms.

So please make an appointment with one of our Women’s Health Physiotherapists to discuss a personalized, endometriosis management plan.

Written by Caitlyn Smith, Physiotherapist

Myofascial Cupping- what are those funny marks?

With the Olympics having been back in full swing again you might start to see a lot of athletes with the odd-looking circular marks on their backs, shoulders or legs. This is from a treatment called Myofascial cupping.

Fascia is a layer of connective tissue below the skin. It surrounds every part of your body and provides shape and support. It is multi-layered and plays an active role in the body. It supports tissues and organs, lessens friction, eases muscle tension, and tightens up reflexively. It also helps your bloodstream, bone tissue, and skeletal muscles.‌

When it’s healthy, your fascia is slippery and smooth, and it stretches with you as you move. If it’s not doing well, it can get thicker, stickier, drier, and tighter.

Between layers of body fascia, a substance called hyaluronan helps the layers work smoothly with each other. When the hyaluronan dries up, your body fascia can seize up around muscles, make it harder to move, or get uncomfortable knots. Dried-out fascia, called fascia adhesions, can happen because of:

• A lifestyle without enough physical activity

• Activity that uses the same part of your body over and over

• Surgery or injury that causes damage to one part of your body

That is where Myofascial cupping can be a great treatment method for these particular adhesions. Using a squeeze pump, it creates a negative pressure treatment within the cup, which we can lift the tissue to create space and movement within the underlaying layers and intercellular fluid.

Benefits of myofascial cupping-

• Stimulates the local nervous system and can also have a relaxing affect

• Helps to stimulate lymph system removing congestion and toxins- improving our immune system

• Moves and drains excess fluids

• Stretches and unwinds fascia and releases soft tissue

• Moves blood stagnation

• Draws an increase blood supply to tissues- stimulating skin health, increasing oxygen supply

• Removes micro and small adhesions- allowing for more ROM

• Relieves inflammation after the acute stage

• Provides deep tissue work without discomfort

• Improving circulation

• Relaxes superficial connective tissue, allowing for deeper hands-on work

The suction created by cupping pulls stagnant intercellular fluid to the surface, removes toxic debris and replaces it with fresh oxygenated, nutrient rich fluid. Encouraging our bodies natural healing ability.

Because cupping is using a suction method it can leave marks on the skin, these are not bruises. Although sometimes referred to and can look like bruises, there has been no trauma happen to the skin or underlaying structure, if performed properly. These marks are due to the underlaying stagnant fluid and increase in circulation being drawn to our bodies surface where our lymph system and natural healing structures are able to disperse it.

Myofascial cupping performed by a qualified therapist is a safe treatment for a lot of people not just athletes and can even be performed during pregnancy.

Written by Nicole Clark, Myotherapist

Thigh Freedom: Exploring the Reformer Thigh Stretch

-Are you looking for a unique workout on the reformer to strengthen, tone your thighs and improved thigh flexibility?

-Thigh stretch on the Reformer is a great exercise to enhance flexibility and range of motion and promote better posture and overall lower body strength.

By incorporating Thigh Stretches on the reformer into your fitness regimen, you can unlock the transformative power of this exercise, promoting better posture, increases flexibility, and overall lower body strength.

Whether you spend your days seated at a desk or pushing your limits in the gym, tight thighs can hinder your performance and comfort. The reformer, with its dynamic resistance and support, offers an ideal platform to achieve a deep, effective stretch that promotes both flexibility and strength.

In this blog post, we'll delve into the step-by-step process of performing the thigh stretch on the reformer, ensuring you do it with precision and control.

We'll also share tips; safety considerations and benefits of thigh stretches. Get ready to experience true thigh freedom and elevate your fitness journey!

Thigh Stretch on the Reformer

1. Starting Position

- Adjust the reformer so it has a light to medium spring tension

- Kneel on the carriage with your knees up against the shoulder blocks.

- Hold onto your straps at the studs or just above on leather straps.

2. Performing the Thigh Stretch

- Engage your core and keep your spine neutral

- Slowly press your legs into the carriage and lean back as far as you can continue to reach down in your legs.

- Then press your shins into the carriage and reach your arms forward to close the spring.

3. Return to Start

- Slowly and with control, bring your hips back to the starting position

What are the benefits of Thigh Stretch on the Reformer?

1.        Increased flexibility

Reformer based thigh stretches target the major muscles of the thighs, including the quadriceps, hamstrings, and hip flexors. Consistent practice can lead to improved flexibility in these areas, allowing you to perform daily activities with ease and grace.

2.        Improved range of motion

This workout helps to elongate the muscles and mobilize the joints, leading to an increased range of motion.

Enhanced flexibility and range of motion contribute to better performance in other exercises and activities, reducing the risk of injuries.

3.        Enhanced posture

 Tightness in the thigh muscles can contribute to poor posture. Incorporating thigh stretches into your routine can help alleviate muscles imbalances and promote a more upright and aligned posture 

4.        Strengthening and toning

While primary focusing on stretching, thigh exercises on the reformer also engage the inner muscles, leading to toning and strengthening of the thighs.

Building thigh strength improves overall stability and helps in everyday movements and physical activities.

Safety Considerations!

1. Consult with healthcare professionals:

- It is important for individuals with specific conditions to consult with healthcare professionals or certified Pilates instructor before starting any new exercise regimen.

- They can provide personalized guidance and ensure exercise is appropriate for individual needs and capabilities.

2. Knee Alignment:

 Ensure your knees are cushioned and aligned properly to avoid strain.

3. Controlled Movement:

Always move slowly and with control to avoid injury.

4. Listen to Your Body:

- Remember to always listen to your body, start slowly and gradually increase the intensity of your workouts over time.

-If you feel any sharp pain, ease out of the stretch immediately

Tips!!

-If you're new to this exercise, you might want to use a lighter spring setting to ensure you don't overstretch or strain your muscles.

-Pay attention to your body alignment and posture throughout the exercise to avoid injury and maximize effectiveness.

- Perform exercise with control.

Start today and discover the transformative power of thigh stretch on the reformer.

Your body will thank you for the care and dedication you invest in its well-being.

Written by Christine Alano, Physiotherapist

Choosing a new pair of sneakers?

There are many different things that influence the kind of shoe that will suit your needs - from what you’re planning on doing in them, width, or level of support.

First some common words that might pop up in search for the right shoe:

Pronation: When the ankle rolls in excessively Supination: When the ankle rolls out excessively Neutral: where the ankle neither rolls in or out excessively

Gait: walking

Stability shoe: Has arch support / technology that prevents excessive pronation
Neutral shoe: Has no arch support for those who supinate or have a neutral gait

Heel drop: difference in height between the heel and toes in millimetres

Width:
2A - Narrow
B - Womens standard
D - Women’s wide / Men’s standard 2E - Womens extra wide / Mens wide 4E - Men’s Extra wide

Walking shoes:
Walking shoes are shoes specifically designed for walking - unlike traditional sneakers which are designed for the purpose of running. Walking shoes are often a little bit heavier and/or may have a leather upper for some added durability.

Running shoes:
Running shoes will have a mesh upper and have a variety of different features depending on the brand and model. They are typically light in weight and are designed specifically for running, although can be used as a walking shoe as well.

Most brands will offer a stability option and a neutral option, some common models will include (but not limited to!)

Stability running shoes:

Asics:
Kayano: Asics most supportive running shoe GT-2000: Asics mid range support option
// Offers both cushioning and support

Brooks:
Adrenaline: Brooks mid range supportive running shoe
// offer both cushioning and support, it has a higher heel drop which can potentially benefit those who may get tight calves or achilles pain.

New balance
860: New balance’s supportive running shoe
// Offers both cushioning and arch support, and tends to be a bit more generous in width for those more comfortable in a wider fit.

Hoka:
Gaviota: Hoka’s most supportive running shoe
Arahi: Mid range supportive running shoe
// Hoka also uses rocker sole technology to propel the foot forward during the gait cycle - potentially helpful for anyone with plantar fascia pain or arthritis in the foot

Neutral running shoes: (No arch support for those who roll out or have a neutral gait) Neutral shoes are also perfect for those with orthotics!

Asics:
GT-1000: a base range option with minimal support and good cushioning. Gel nimbus: Maximum cushioning, lightweight and best for running

Brooks:
Ghost: Brooks cushioned neutral shoe option, has a slightly higher heel drop
Ghost max: Brooks maximum cushioned shoe - designed with a rocker sole to help propel the foot forward during gait.

New balance:
880: Offers cushioning and a more generous width for those who need it

The main takeaway - Different runners will all have slightly different features and options to suit a variety of different people. It is always best to go and try a pair for yourself to find out which is most comfortable and most appropriate for you!

Written by Bridgette Keath, Physiotherapist