1 DIAGNOSE your injury.

2 TIME FRAME –
How long will you be off sport?
Do you need to be off?
What else could you safely do to maintain fitness?

3 MONITOR your rehabilitation and treat appropriately minimising time lost off the field of play.

4 INSTRUCTION as to which exercises, stretches and strengthening are best suited to you and your sport.

5 SCREENING – fully body musculoskeletal screen to identify any weakness and prevent injury.

6 EDUCATION – about injury management, prevention and maximising sporting performance.

INITIAL TREATMENT
The first 24-48 hours is crucial in the effective management of any soft tissue injury.

For sprains, strain, and bruises, start the R.I.C.E.D. programme.

R- REST
injured tissue must have time to heal

I – ICE
10-15 minutes every 1-2 hours
Cold reduces the pain, causes contraction of blood vessels – thus reducing bleeding and swelling

C – COMPRESSION
moderately firm bandage to control swelling

E – ELEVATION
elevate the injured part above the level of the heart

D – DIAGNOSIS
An accurate diagnosis either by a doctor or physiotherapist will identify the expected duration off sport and any appropriate specific   rehabilitation

PREVENTION

• Correct warm up and cool down exercises
• Appropriate footwear
• Wearing protective clothing, i.e, shin pads, eye goggles
• Sport specific conditioning and stretching.

What Causes Neck Pain?

Your head is heavy and balanced on a narrow support made up of seven bones called vertebrae.  The vertebrae are separated from each other by discs stabilised by joints and ligaments and moved by muscles.  Because the neck is so mobile it is easily damaged.  Injury and postural problems are the most common causes of neck pain.  Diseases such as arthritis or degeneration of the discs can also cause pain. A disorder of the neck joints or muscles can cause referral pain to your head, shoulders, arms and upper back.

Neck Injuries
Neck injuries most often result from motor vehicle accidents, sports or occupational accidents.   Damage may occur to vertebrae, joints and nerves, discs, ligaments and muscles.  A common neck injury is the acceleration/deceleration injury or ‘whiplash’ where the head is thrown forward or back.

Posture
Bad posture can cause neck pain.  Ligaments are over-stretched, muscles become tired and the neck joints and nerves are put under pressure. Slouching your shoulders with your head pushed forward, sleeping with your head in an awkward position, or working with your head down for long periods, will all tend to cause neck pain.

PREVENTING NECK PAIN

Here is some useful advice to help you prevent neck pain.

Posture
Think Tall:  chest lifted, shoulders relaxed, chin tucked in and head level.  Your neck should feel strong, straight and relaxed.

Sleeping
A down pillow or urethane pillow is best for most people.  Avoid sleeping on your stomach.

Relaxation
Recognise when you are tense.  You may be hunching your shoulders or clenching your teeth without realising it.

HOW PHYSIOTHERAPISTS CAN HELP

Physiotherapists will be able to determine the source of your neck pain and treat it.  They may use:

• mobilisation
• manipulation
• massage
• remedial exercise
• postural assessment, correction and advice
• relaxation therapy

Manipulation can be an effective treatment for neck problems, but it may not be the best option in every situation.  Other methods, such as mobilisation, may be preferable.  Your physiotherapist will carefully check your neck and discuss the options with you before any form of treatment takes place.

BACK PAIN

What Causes Back Pain?

Postural Stress
Poor posture stresses your spine.  Ligaments are overstretched, muscles tire and joints and nerves are put under pressure.

Muscle Strains
Minor back muscle strains quickly improve on their own, but more severe strains will need physiotherapy treatment to relieve pain and promote healing.

Ligament Strains
Stretching ligaments too far or too quickly makes them tear and bleed into surrounding issues, causing swelling and pain.  Motor vehicle and sporting accidents are common causes.

Disc Problems
Discs are anchored to the vertebrae above and below, so they cannot ‘slip’ out of place.  They can wear down with age, but most disc problems arise from injury.  Discs can bulge (prolapse), hermiate or even rupture.

Sciatica
The sciatic nerves run from the lower back through the buttons and down the back of your legs.  Irritation anywhere along this pathway will cause pain in the back and legs.

Arthritis
Vertebral and facet joints can be affected by arthritis, causing degeneration and inflammation within the join and the growth of bony spurs on the edges of the vertebrae.

PREVENTING BACK PAIN

Here is some useful advice to help you prevent back pain.

Lifting
With your feet shoulder-width apart, bend at the hips and knee.  Grip the load firmly and hold it close to your body, tighten your stomach muscles and use the strong muscles of your legs to lift.  Keep your back as straight as possible.  Avoid twisting – turn by using your feet, not your back.

Sitting
Don’t stay seated for too long – stand up, stretch and walk around.  The right back support will also help.

Driving
Good support from your car seat will prevent back pain.  If you need more lower back support, use a lumbar roll or a rolled-up towel.

HOW PHYSIOTHERAPISTS CAN HELP

• mobilisation/manipulative physiotherapy
• McKenzie therapy
• specific stabilisation exercises
• general exercises
• traction
• ergonomic advice

Ongoing ‘maintenance treatments’ should not be required once your back has been successfully treated by a physiotherapist.  If severe pain persists. other causes will need to be investigated.  Your physiotherapist can order x-rays or refer you to see a doctor or specialist.

We can help you commit to getting the balance right. We can advise you on how regular walking,breathing exercises, and even a good stretch
routine can be important steps to be added to your daily schedule.

Our physiotherapists can advise on healthy routines and habits and refer you to other experts in sports, gym classes, or Yoga.

Please click on the links below to learn more about the conditions and know how we can help.

Pelvic pain
Leaky bladder
Vaginal slackness
Spinal / Postural advice. Learn more
Pregnancy / postnatal problems
Painful sex
Constipation
Prolapse
Vaginismus
Diastasis rectus abdominis
Vulvodynia
Dysparenuria
Urinary incontinence
Faecal incontinence
Episiotomy pain
Perineal trauma

Client information

For more information

What we do at WISH

What you can expect

For Dry pants & Great Sex Ask for WISH on 499 3504

Central City Physiotherapy provides injury management for all people wanting fast, effective help to return to their full activities. We spend extra time to ensure complete recovery and prevention of recurrence to keep you at peak performance so you enjoy life to the full – because your body deserves the best of care.

Vision Statement

Our vision is that Central City Physiotherapy will be recognized as the premier provider of musculo-skeletal physiotherapy services in the region.

Mission Statement

• Central City Physiotherapy will be the provider of choice for the services we offer.
• Current clients will recommend our service to other clients.
• Other physiotherapists and health professionals will respect the skill level within the practice and may refer clients for a second opinion.
• Centrally located businesses will feel assured that their employees receive the highest standard of care when attending the Clinic. They will also be confident that any ongoing referrals or onsite management required will be organised.
• G.P.s and health professionals will choose Central City Physiotherapy as the clinic of choice for clients in the Central City region.

4 sure signs you may not be getting the most enjoyment out of your running ………….

Advice for athletes who take their running seriously, train regularly and enjoy a healthy lifestyle …… BUT are still not reaching their peak performance.

Here’s the simple solution

You can tackle these problems easily, quickly and affordably.

The answer lies in identifying the cause of the problem with a full muscle imbalance and biomechanical assessment.

You will feel better than ever and get even more enjoyment from your running.

You will receive full advice on how to safely progress your training regime following injury.

Call the TEAM at

Central City Physiotherapy
Now on  499-3504
and take action to reach
YOUR peak performance

Who is it for? Anyone and Everyone!

• The stressed or busy work person – those with occupational soreness • Athletes – for general sports massage or pre/post events
• If you’re looking for personal “time out”
• Those needing relief of muscle ache in conjunction with another condition
• Women during pregnancy
• Someone looking for a treat – for yourself, a friend or a loved one.

What to expect Professional treatment in a private room. No undue body exposure is required.  One of the fundamental skills of physiotherapy is therapeutic massage. We have a committed interest in your total wellbeing and will be able to advise you of any niggles or pains that may require specific treatment. Otherwise, you can lie back and relax knowing your body is in very experienced hands.