Physio Explored

🤷🏻‍♀️ Sitting only compares to smoking if you smoke while sitting!

🤓To Read More check out the blog on our website (link in the bio): Is Sitting The New Smoking?

🤓 A brief about The Mckenzie Method of Mechanical Diagnosis and Therapy

⛳️People with lower baseline activity levels likely benefit more from interventions, but it can be difficult to determine.

🤾‍♀️Interactions between bodily systems can be influenced by our expectations and both psychological and physiological regulatory systems.

🧑‍⚕️Although we aim to use dosages that significantly affect physiology, practitioners need to stay flexible in their approach to dosing and selecting interventions.

📚There are many papers out there that suggest that although often our aim is to improve a persons strength in attempts to alleviate issues we think are causing stress it appears that outcomes are not dependent on an individual increasing their strength

5️⃣ facts about knee valgus

The FIFA 11 protocol consists of a warm up based protocol performed at least 2x per week consisting of 15 exercises in 3 stages 💪

Originally designed for Football by the FIFA Medical and Research Center but has since been adopted by many other sporting codes ⚽

Generally a 10-12 week period is advised for measurable results and is best adopted as a warm up in season or during pre seasons or rehabilitation blocks ⌛

Results: The FIFA protocol is said to reduce hamstring, knee and groin injuries with a high effectiveness alongside other common sporting injuries. 🧠

It has been argued but requires more research that the FIFA 11 protocol can improve performance and serves as a biomechanical booster to athletes 🏃‍♂️

Pros: ✅
Covers large range of planes of movement, all joints, muscles, challenges stability, rom, joint function

Cons: ❌
Non specific, can be misunderstood or poorly followed. Lower body and football dominant

Why should you adopt it and how is it useful? 😎
There is a large body of evidence showing it’s effectiveness, can be adapted when administered by the right people, can be used as a baseline to then be made more specific to needs, timing etc.

When conducted by skilled professionals and adapted to suit particular needs, this protocol can be quick, effective, shows relatively good data and will be further researched going forward

Overall more research is needed allowing for better variations of the protocol specific to other sporting bodies. 👨‍🔬

Because 5 facts weren’t enough 😬

✅Text neck is a made up diagnosis

✅Neck flexion is not dangerous, neither is it a movement recently discovered by humans

✅Our spine is a strong structure, capable of movement in multiple axis and planes

✅if your neck hurts after long hours of looking down, the problem could be “sustained” neck flexion, similar to clenching your teeth or fist for long duration

📢TO READ MORE👉 The Dark Side of Manual Therapy. ▶️▶️visit the link in the bio.

👩🏻‍⚕️It is essential to have good tools, but it is also essential that the tools should be used in the right way.

✅ As simple as it gets!

✅ How to program exercise for chronic pain

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🤓To Read More check out the blog on our website (link in the bio): Why Some Exercise is Better Than None

🙆‍♀️ Exercise does much more than just strengthen the area!

🤓🧐It gets better (sometimes on its own)

⁉️ Have you felt your pain getting worse as it gets cold? 🥶

It is not what we think it is 💥🔥

https://www.physioexplored.com/post/31-physiotherapy-and-low-back-pain

32. Unlocking Relief: Treating Acute Low Back Pain Low back pain. It’s a story told and re-told by generations of scholars, clinicians, students, and skeptics, yet the most perplexing and widely misunderstood. Maybe because we often try to understand it all at once with absolute certainty. Without realizing that not even experts have understood it...

🤓To Read More check out the blog on our website (link in the bio): Unlocking Relief: Treating Acute Low Back Pain

🫶🏻And thats a wrap for 2023!
😎Here we come 2024!
🎈 Happy New Year folks!


backpaintreatment

This year’s resolution: More gains 🧠 💪🏻 🏃🏻‍♀️


backpaintreatment

🏃‍♂️ Stay calm and keep moving

💡Exercise snacks are exactly what they sound like. Small bite size efforts of exercise to your choosing. Something you can leave up your sleeve when you're strapped for time and urge for a quick hit.

🤔Sounds intriguing but why would I want to do a quick workout, isn't that just attempting to workout without the benefits?

✅According to Ahmadi, Matthew N et al. JUST 15/20 min per week of these snacks was associated with a decreased mortality HR 16-40%, further decreases with up to 50-57min per week

🟢Surely there's more than just a HR benefit? Well I'm glad you asked. Hashim Islam et al. is a great example of the well-rounded benefits exercise snacks can have showing both physical and psychological benefits which may be linked to increased muscle strength, reduced msk pain, preventing deterioration of work ability and improved psychosocial factors at work.

💡This post is a synthesis of a much longer (3+ hour) lecture series on Diastasis - it’s the result of a LOT of digging into research.

⚠️It turns out we know surprisingly little about diastasis - we can’t even agree on the normal width of the linea alba because different studies measure it with different instruments, at different places on the abdomen, and with the ab muscles relaxed or contracted.

✅What we do know though:
🔺A lot of pain free women have diastasis
🔺Diastasis doesn’t cause urinary incontinence, pelvic organ prolapse or pelvic floor dysfunction
🔺Women with diastasis experience more bloating, poorer body image, and lower abdominal strength
🔺Ab exercises don’t make it worse. In fact they make it very slightly better. And they strengthen the abs.

🟢The best treatment for women with diastasis is probably a combination of:
🔺Whole body strengthening
🔺Abdominal strengthening
🔺Social support

If you like this post, share it in your stories!

https://www.physioexplored.com/post/breaking-the-chains-confronting-pain-catastrophization

Breaking the Chains: Confronting Pain Catastrophizing In the realm of musculoskeletal health, the Biopsychosocial model of healthcare has become a cornerstone, emphasizing the interconnectedness of biological, psychological, and social factors in influencing health outcomes. One crucial aspect within this framework is catastrophization, a phenomenon th...

⚠️Pain catastrophizing has emerged as one of the most robust predictors of adverse pain
outcomes (Sullivan MJ, 2023) thus it is important to understand how it affects chronic pain experiences

📣💡To know more on how to manage pain catastrophizing and self-efficacy tap the LINK in the bio

❌ Slip disc = Disc herniation💡

Affordance based physiotherapy 💁‍♀️

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⭕️ When compared to Non-surgical treatments surgical treatments, Offer modest benefits only up to a medium-term (up to 1 year), no better afterwards.

⚠️ Although surgery does have a role in symptomatic management of a variety of specific causes of LBP, degenerative low back pain isn't likely to be one of these 'causes'.

✅ It is already difficult to determine a solitary cause in most cases because Most low back pain is likely to be of non-specific multifactorial origin.

‼️ Surgery is thought to be an easy cure-all, quick fix treatment for disc related LBP, but spinal surgeries do come with a significant caution & warnings.

🔅 Surgery can be a good option in cases of cancer, infection, or gross instability or for people with sciatica who feel that the rapid relief offered by it outweighs the cons.

🟢 Don't make decisions out of fear! Most people with back pain see significant improvements within 6-12 weeks.

☑️ For first time episodes of sciatica, improvements can take up to 6-12 months

🏃🏻‍♀️So stay calm and keep moving